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Wednesday November 24

Ten valuable cues to a sound squat,

  • accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs
  • keep the mid section very tight
  • send your butt back and down
  • your knees track over the line of the foot
  • don’t let the knees roll inside the foot
  • stay off the balls of the foot
  • lift your arms out and up as you descend
  • stop when the fold of the hip is below the knee-break parallel with the thigh
  • squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance
  • At the top of the stroke stand as tall as you possible can

Observe the picture below (compliments of CrossFit.com) and notice the difference. In the lower picture, she is driving her knees out allowing her knees to track over the foot, not inside the foot.

Workout of the Day for November 24th

The following exercises will be performed for one minute in duration, followed by 15 seconds of rest before moving to the next station. There will be a one minute rest at the end of each round. You will perform a total of 3 rounds.

  • Push Press
  • Row
  • Pull Up
  • Box Jump
  • Ball Slam

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Javier             303

Mike               358

Rick                365

Emilio             321

Regan              276

Nicolle             270

Lisha               256

Katie                298

Tracey             309

Tammy           246

Chris L.

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