Tuesday, June 19, 2012

Wednesday 120620 Kinda Barbara

There are many "points of performance" critical to squatting well.  Maintaining rigid, neutral spine and having the weight centered over the midfoot, just anterior of the heel are essential components.  Lose tension in the spine and all bets are off.  Weight over the toes or too deep in the heels and the balance is shot. We also teach and practice keeping the knees lined up with the direction of the toes, paying attention not to let the knees cave it- but to drive them out and maintain tension in the glutes.  Many of you have these performance aspects nailed... in these areas your mechanics are correct and consist.  

Now what about squat depth?  Are you able to keep the chest up with neutral spine, the weight in the right spot AND get full depth- hip crease below the top of the knee cap?  Do you squat and HOPE to hit full depth or do you KNOW you can drop down, find the bottom and sit there for a few seconds before standing back up?  If  you are still in the HOPE mode... let's move actively into finding out where the mobility problems are and start addressing them now.  Tight hamstrings, inflexible ankles, lack of mobility in the adductors or other?

Wednesday's WOD: 7, 9, 10am and 5pm.  Strength class at 6pm.  7pm OnRamp.
OMW- box jumps, 20" box

Four rounds each for time of:
10 burpees
15 pull ups
20 abmat sit ups
25 air squats
Rest exactly 3 minutes after each round
Post time (including rest breaks) to chalkboard/journals.

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