Since we are about to celebrate our 1 year anniversary we wanted to travel down memory lane again. First two pics is our old stumping grounds of 124 sq. ft. in a BJJ studio to our new home of 7,000 sq. ft. inside and over 3,000 ft. in the grand stands. It's been a busy year!
WOE (Weak of Emphasis)- Proper Range of Motion i.e. proper
depth with squats and lock out over head positions.
What to remember- Squatting is the most important aspect of
functional movements in life.Without a
proper squatall other exercise become increasing
hard to perform including a snatch, overhead squat.Also without a proper squat it can increase
low back pain and knee pain.
Cues to improve a squat:
Bottom to top approach- Slightly wider than hip-width, foot
position.
Strength
Intermediate
Squat- 3X8
Push Press- 3X8
Load- 60-80% 1 RM.2-3 minute rest between sets.
*Also if you signed up for being in the group for The King of Squats the details will all be written out at the box today for your strength program.
Novice
Practice Rack Position to increase B Wrist ROM
Squat 3X12 w/DB
CrossFit Hagerstown WOD for 11.4.13
Static hold 30 second ea exercise alt. for 4 minutes.Penalty if an athlete fatigues and needs to
stand during the exercise.
