Thursday class times: 5:30a, noon, 4:30p, 5:30p, 6:30p
A) Skill development: front and back levers.
B) Partner wod: 5x100m farmer carry
C) 5 Rounds for time:
- 10 pull-ups
- 15 wall balls 20/14
- 30 Dubs (Sub is 60 singles & 3 burpees)
Check out Nick pop, locking, and dropping it. (That's his theme song ;)
A lot of us struggled on our OHS yesterday. Here is a quick blog post I found that might help. Check it!
Improve Your Overhead Squat
Written by Hank Lopez
In this post, I will talk about a couple of things that I see during group classes and some things that will help the movement without having to really punish yourself everyday with it.
One of the first things I tend to notice is that the knees are the first thing to move during the descend to the bottom of the squat. This, of course, will most certainly end with the lifter shifting forward and onto the toes. A fix to this is to consciously bump the butt back first. Another way to get your butt back is to screw you feet into the floor. Doing this will allow your hips to go back easier and for you to drive your knees out and stay on your heels.
Another limiter that can cause anyone restrictions with just about any movement we do is mobility! We tend to do a good job focusing on the quads and hammies because it’s easy. Plus, you can just slap an abmat of the floor, lean against the wall and catch up with a friend. Also, because we demand a lot of from our quads and hamstrings, we know they have to be ready. But lets talk about our ankles! We all sometimes tend to overlook these little guys. Why? Is it because we don’t know where to start? Tight ankles affect our squat and that may be a reason why you roll onto your toes. This may also cause you to squat with really wide feet or have a hard time getting below parallel. So next time you come in early before your class, grab a coach and ask what to do to improve your ankle flexibility. We are all more than happy to be your super friend and show you how! To test your ankle mobility, check out this quick squat ankle test from our friends over at MobilityWOD.
Now lets talk about your midline stability. Staying tight while keeping our chest up is just about as important as coffee! So you know its legit! It’s simple – if our core isn’t tight, you will lose the lift. When we lose our midline stability and the shoulders roll forward, the load will take us with it. So what can you do to improve this movement?