PLEASE TAKE CARE IN OUR CARPARK OVER THE NEXT FEW DAYS. OUR SNOW MOUNTAIN MELT IS REFREEZING TURNING THE SLOPE INTO A SKATING RINK! PARK ON THE FLAT TO AVOID SLIDING VEHICLES!!!  

  

PLEASE TAKE CARE IN OUR CARPARK OVER THE NEXT FEW DAYS. OUR SNOW MOUNTAIN MELT IS REFREEZING TURNING THE SLOPE INTO A SKATING RINK! PARK ON THE FLAT TO AVOID SLIDING VEHICLES!!! 

Week Three:
Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch.

The more muscle you have, the more calories your body will burn daily, whether you’re working out or not. Which is why we want to build lean muscle mass. Maintaining your muscle mass is far more expensive calorie-wise than maintaining body fat. Your muscles need the energy, which will increase your metabolism as your body burns extra calories breaking down carbohydrates and fat to provide energy.

Another really great and hugely important reason women (and men) need to lift heavy weights is to increase bone density and fight off osteoporosis.

Plus, who doesn’t have stress in their life from jobs, family, and other obligations? Lifting heavy stuff will definitely help relieve some of that stress that builds up throughout the day. It is so satisfying to lift heavy stuff and put it back down - there is such a feeling of accomplishment!

The mere practice of the Olympic lifts teaches an athlete how to apply large amounts of force to an external object. By lifting the bar from the ground to overhead, the entire body is used. As you begin the process of adding weights to the Olympic Lifts, the entire body compensates by getting bigger and stronger.

One of the first areas most novices to Olympic Lifting discover is the whole chain of muscles from the glutes and the spinal erectors to the traps. Shirts begin to fit funny as the muscles of the upper back grow to accommodate the pulling movements. What muscles do the Olympic Lifts build? All of them. It is a simple matter of the length of the movement of the bar.

Most people think of squats as a leg exercise. Your hamstrings, quads, and glutes are indeed the prime movers when you squat. But your abs, obliques, and lower back muscles work to keep you from collapsing under the bar. Even your arms and shoulders must work to keep the bar in position. Squatting works your whole body from head to toe.

Contrary to popular belief, Squats aren’t bad for your knees and lower back. Squats with bad form are. If you squat with proper form, you’ll strengthen the muscles surrounding your knees and lower back. This will make your knees and lower back stronger and healthier, not weak and injured.

Squats build strength and muscle, burn fat, boost endurance, increase explosiveness for sports, and strengthen your bones.

Back squatting can help develop power and help you run faster. Simply, you can apply more force to the ground when running, when you have a stronger squat. This is beneficial to both short distance runners as well as long distance runners.

More mobility and less pain. Doing squats correctly can help increase mobility and strengthen areas that typically deteriorate as we age, such as the knees.

Today we are hitting the king of exercises the back squat.

Whats your favorite CrossFit named workout?

Join us this Saturday AT 9AM OR 10AM and test drive the latest Inov-8 for your WOD


Todays WOD:

Samson Stretch
Pass Through’s
Figure 8’s
Hip Mobility
Squat Therapy
Shoulder Mobility
Shoulder Therapy
Dynamics
Frankensteins
Duck Walks
Broad Jumps
High Knees
Butt Kicks
Side Shuffle
Karaoke
Sprint/back pedal

Back Squat 

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

Back Squat 

One set of:
Back Squat x Max Unbroken Reps @ 80%
(athletes are allowed only on full breathing cycle at the top of the lift –
exhale, inhale, brace and descend – once more rest is taken at the top,
the set is over)

Metcon (Time)

For time:
9 Thrusters (135/95 lbs)
18 Toes to Bar
7 Thrusters
14 Toes to Bar
5 Thrusters
10 Toes to Bar

Out of Town WOD

5 Rounds For Time:
3 Tuck Jumps
3 Squats
3 Broad Jumps

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