Today is a heavy day. We're working our front squat, one half of the thruster, with the goal of increasing our 3 rep max thruster in 2 weeks. We worked the other half, the push press, last week. Heavy squats (and deadlifts) are great for developing overall power and strength. Front squats, in particular, are terrific for core strengthening. Don't be surprised if your abs are wickedly sore Wednesday and Thursday. Heavy days elicit a strong neuroendocrine response. Your body will produce and release human growth hormone for the next few days. This hormone release will make you feel really good and help you fight off any colds or sickness. Front squats are a challenge for many of us because of the upright torso demand and the necessity for a good and stable front rack position. If you know you have limited wrist and shoulder mobility, spend some extra time before you get to class working on your issues. Really focus on staying tight in the bottom of your squat and driving up with a big chest and high elbows. As you descend, focus on keeping your weight centered or slightly into your heels. That weight will want to pull you forward. Don't let it! Today's Workout Front Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Optional Cash Out 5 min AMRAP 3 Front Squat @ 50% of today's 1RM 20 lateral barbell jumps Are you joining us for our Night of the Living Deadlifts Halloween Costume Party this Saturday at 6pm?
5 Comments
10/27/2016 08:08:01 pm
Your blog is really helpful, especially for those who are interested in crossfit and yoga. It is also great that you provided a video because it is better to follow the instructions by watching and not reading. Moreover, you seem very motivated and I believe that it attracts your audience. I can say that you really like what you are doing and that is great. I hope that you will share more workout routines in the future.
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5/13/2017 07:55:20 am
I have never tried Crossfit, simply because I am scared that I might break my back. I believe that Crossfit requires a lot of practice and patience in order to perfect your posture. I admire those people who do this workout. I think that it is one of the most difficult workouts. It is nice that you shared your video here. You will help others understand more about Crossfit.
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