SCHEDULE REMINDERS
- The 6pm class is cancelled tonight
- We are CLOSED tomorrow, Saturday 02/13
- Monday’s 6am and 12pm classes are cancelled.
SQUATS
Below are two pictures of Meredith and Erin squatting. It’s clear that the back squat has not been a staple in training for the 908 ladies prior to doing CrossFit. In fact, it’s fairly new to many of the men as well. Squats get a bad reputation as being the “knee-shattering, back-breaking” movement that meatheads did in the dark corner of some Gold’s gym circa 1980. Well they’re not, as is evidenced by the two pictures below. Here are some reasons, especially for the ladies, WHY YOU SHOULD SQUAT! Look, I’m not saying that anyone has to go for a world record on the back squat, but it’s pretty obvious that having strong quads, adductors, hamstrings, glutes and erectors will transfer to a healthier, more pain free life. Of course, if you squat improperly, you are likely to encounter some pain. First, learn the form. Next, repeat that form successfully. Finally, up the intensity.
LINKS –
- Protein Powder – Mark’s Daily Apple talks about the differences (a follow up to the piece on Whey)
- Art Da Vany – He’s a caveman @ 72 years young
- Der Spiegel
Schedule –
- Foam Roll – Moblity Warm up
- Overhead Squat – Work up to the weight you will use during the workout. Make sure it isn’t more than 50% of your 1 rep max. If you don’t know your max, err on the light side.
- WOD – 21-15-9
- Overhead Squat
- Burpees
- 500m row – Max Eff0rt
- Stretch
Pat, Check your email.
For those who coudnt make last nights weight lifting class – it was an excellent session. All the basic weight lifting moves reviewd at a pace allowing plenty of interaction and coaching followed by a challenging WOD.
THANKS Tim ! Hope more 908ers can take advantage of this new program next Thurs
ps – wishing the 908 Ski Team both fun a and saffety this weekend !!!
I’m planning on being at the weight lifting class on Thursdays starting next week 🙂 Thanks for the safe wishes Mike, hopefully none of us come back injured!!!
timmy, would you put a call in to your boys at crossfit hoboken for me and see if i can jump into their “open gym” class tomorrow afternoon? tell them i bought a t-shirt from their place and see if they’ll forego the drop-in fee. If you have a second, I mean. I know your’e prob busy today packing and stuff for your trip. I’d appreciate it. thanks homie