Showing posts with label Squat. Show all posts
Showing posts with label Squat. Show all posts
Saturday, November 30, 2013
4 Weeks to Sheik
Getting down with a new program. Looks like a 4 Week Sheiko #29. Dropping in a bit of hypertrophy training for this cycle. Ok Patty, we are off and lifting again. StrongFirst cert coming this is a good opportunity for short cycle.
Wk1,D1
Warm up
Jumping jax 100 - yep people look at you funny, not sure why ... this is a foundational exercise :)
Bench sets
1x5 @ 45
2x4 @55
2x3 @65
5x3 @75
Squat sets
5x1 @75
5x2 @95
5x3 @115
Bench sets
5x1 @50
5x2 @60
4x4@70
Good mornings w/bar @45
Reverse crunches on bench - slow and steady for Dragon Flag someday
Accessory
10, 8, 6, 4, 2
T push up
Around the World (30# KB)
Snatch R/L
KB Swing
Dry sauna 30 minutes today. Shower and LUNCH!! Big burger and sweet potato fries ... I'll take it.
Monday, November 25, 2013
You Can!
Create yourself,
Push energy,
Become indestructible in your mind.
Tell yourself you can.
Run 1 mile
KB Swing
10 minutes 30 ON/30 OFF
Strength
Squat
2x5 @95
2x10 @125
Bench
2x5@45
2x10@65
Glute Bridge - first time out with these ... patience
2x5@45 (bar only)
2x10@bar
Hanging Knee raises
4x10
WOD
10, 9, 8, 7, 6 ... 1
Snatch R
SnatchL
Goblet squat
KB Swing
10 minutes 30 ON/30 OFF
Strength
Squat
2x5 @95
2x10 @125
Bench
2x5@45
2x10@65
Glute Bridge - first time out with these ... patience
2x5@45 (bar only)
2x10@bar
Hanging Knee raises
4x10
WOD
10, 9, 8, 7, 6 ... 1
Snatch R
SnatchL
Goblet squat
Wednesday, July 27, 2011
SQUAT it!
Have you notice how you placed your feet lately when squatting, cleaning, or snatching? If not, today is a reality check. Your probably doing it wrong...wrong meaning injury is soon to follow. Follow the cues for better squating and landing positions.
These points of performance still apply:
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.
Credit to The CrossFit Journal: Squat Clinic
These points of performance still apply:
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.
Credit to The CrossFit Journal: Squat Clinic
Friday, August 6, 2010
Flirty Friday
Just because I was only flirting with a real WOD. These spider bites are not only ugly and uncomfortable but I think the venom is still moving through my system. No use pushing the envelope when I am not sure what that even means. Energy is low, fatigue is high. Today I am just in to keep the body in motion. It is athlete's choice and there are so many good ones! Today I chose a duet.
10 GHD Sit ups.....1 Squat
9 GHD Sit ups....2 Squats
8 GHS Sit ups...3 Squats
.
.
.
1 GHD Sit ups...10 Squats
4:53
Boy, those squats felt good after the Wendler today! Not too bad for just a body in motion ;-).
Wendler 5/3/1
Backsquat 3/3/11
Hold off of Skills, SMR
10 GHD Sit ups.....1 Squat
9 GHD Sit ups....2 Squats
8 GHS Sit ups...3 Squats
.
.
.
1 GHD Sit ups...10 Squats
4:53
Boy, those squats felt good after the Wendler today! Not too bad for just a body in motion ;-).
Wendler 5/3/1
Backsquat 3/3/11
Hold off of Skills, SMR
Saturday, July 3, 2010
Fun weekend WOD - Teamwork!
Gauntlet
A. squats
B. push-ups
C. pull-ups - workinng on butterfly form so rotated in with kipping
E. Run 400 meters
Each group of four athletes will each start the Gauntlet at one of the four stations with each athlete starting at a different station. At “3, 2, 1, Go...”, the athlete starting at station ‘E’ will run 400 meters while the other three athletes work at their assigned station counting each repetition at their station.
Upon return of the runner, all athletes rotate to the next station with the runner taking the ‘A’ station. Continue rotating through the stations upon each runner’s return keeping count of each rep completed. The workout ends when each person has completed each station three times.
Score by total reps completed. = 351
Total time: 23:35 minutes
Doosey after this week...every muscle is a bit tight and sore. Looking forward to a good stretch and a day off ;-).
A. squats
B. push-ups
C. pull-ups - workinng on butterfly form so rotated in with kipping
E. Run 400 meters
Each group of four athletes will each start the Gauntlet at one of the four stations with each athlete starting at a different station. At “3, 2, 1, Go...”, the athlete starting at station ‘E’ will run 400 meters while the other three athletes work at their assigned station counting each repetition at their station.
Upon return of the runner, all athletes rotate to the next station with the runner taking the ‘A’ station. Continue rotating through the stations upon each runner’s return keeping count of each rep completed. The workout ends when each person has completed each station three times.
Score by total reps completed. = 351
Total time: 23:35 minutes
Doosey after this week...every muscle is a bit tight and sore. Looking forward to a good stretch and a day off ;-).
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