WODs for Monday, 10/31/11


WODs for Monday, 10/31/11

 Happy Halloween!!!   Squat strength today.  Everything builds off of the air squat.  So, even though you are not asked to do an air squat in today’s CF WOD, if you don’t have the foundation of the air squat, you will struggle with any of the weighted squats. Think about it a little bit more, everyday you do a ton of squats…every time you sit and stand up from a chair, a sofa, a toilet, and the list goes on…why not do this movement in proper biomechanical form both in and outside of the gym? Air Squat • Stance = shoulder width • Gaze forward, head neutral • Weight in Heels • Chest up, Shoulders back • Tight belly • Butt travels back and down • Pull yourself down • Knees track over feet • Below parallel • Rise to full extension • Every bit of musculature is working Faults • Losing the lumbar curve • Weight shifts to toes • Knees roll in • Not going low enough • Dropping/laziness • Not rising to full extension • Chest forward Overhead Squat (OHS) • Builds off squat mechanics • Bar OVERHEAD, frontal plane • Active shoulders • Elbows locked Faults • Bar forward of frontal plane • Lazy shoulders and arms Front Squat • Builds off squat mechanics • Bar sits on front of shoulders • Loose fingertip grip • Elbows HIGH, parallel to ground Faults • Bar racked improperly – death grip, held in front • Elbows drop Back Squat • Use the same technique as in the bodyweight squat • Place the bar across your back using your hands to help support and lock the bar in place • Slowly lower yourself with the weight while actively pulling yourself into the squat with your hip flexors • After reaching proper depth drive with the hips (do not just stand up) Faults • Same as in the bodyweight squat • Not driving through the hips  

KB Class WOD: 3 rounds 21x Sumo deadlift high pull 21x Burpees Row 250m

CF Class WOD: Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps

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