-Be prepared for some cancelled classes at the end of February/beginning of March. Our daughter Amelia will be rearranging our schedule a bit. Thank you for your understanding.
-Thursday pm classes will be cancelled next week (Feb. 26th), many apologies. (No that is not a planned day of birth for Amelia
-This week is a DELOAD WEEK. That means it will be just a little easier than a normal week.
Fundamental #7- The Air Squat
-The squat is a foundation for fitness. You wouldn’t see a lasting house or building with out a good foundation. So don’t neglect yours.
-Squat myth: “Squatting is bad for my knees”……This is FALSE. Here’s a short article from StongLifts.com that may help convince you.
Active Rest Day (all PM classes cancelled)
Come in for any of the following in the AM:
1) Make up a WOD from the week
2) Do Outlaw Way Connectivity and Gymnastics WOD (see below)
3) Do some mobility and intense stretching
5) Combine any of the above into a Fitness cocktail of your choice.
no straps on feet
500m with damper setting at 6. Next 500m with damper setting at 3 (goal is to keep s/m and split times equal to previous 500m…the only change will be the damper setting)
3 minute Thoracic Foam roll
3 minute Quad foam roll
3 minute shoulder Lacrosse ball smash
Accumulate 2:00 in an L-Sit on Parallettes (can sub in boxes, etc.)
3×0:30 Upside Down hollow body hold on Rings (can sub regular hollow body on floor)
Skills and Drills
2×10 Straight Body Lever, 0:10 Descent DEMO
*Try to get legs as straight as possible.
Spend 5:00 in the bottom of your Squat (find your flaws and note them. We need to perfect this position)
-Adapted from The Outlaw Way Connectivity and GymnasticsWOD