We do a lot of squats in CrossFit. If you’ve been in the Olympic Lifting class with Alan or I, you’re doing a lot of front squats either slow-count or as a part of the squat clean. In this article (http://www.theironsamurai.com/2011/06/30/are-back-squats-really-necessary-the-legs-hips-and-ass-issue/) the author argues that back squats are a good exercise, but they aren’t exactly GREAT. He says it’s a jack-of-all-trades sort of a lift and I have to say after reading it, I just might agree with him. Read it and post to comments what your thoughts are on the matter. P.S. I’m not so sure about how I feel about those weighted hip thrusts...
Now, to the second point of this article: if you’re doing a lot of squatting, you better be doing a lot of mobilizing and recovery. For those of you who attended the Mobility and Recovery Skill Clinic, the COUCH STRETCH we showed, is a GREAT stretch for those tight hip flexors and sore quads. Another good thing to do is to take a lacrosse ball, lay on top of it, and work it into the hip flexors. It’s painful, but it definitely loosens you up.
For more mobility tips, tools, and tricks, visit http://www.mobilitywod.com.
Lola Showing Her Jump Rope Skills
If you want to learn to jump rope like Lola then you might want to come to the Jan 30 Jump Rope skill Clinic
Skill:
Side Plank Hold
3 Sets 1min on 30 sec rest each side
Strength:
Dead Lift
warm up 3x5 @ 40-50%
3@70% - 3@80% - 3+@90%
MetCon;
3 Rounds Of:
15 DeadLift @ 50% 1RM
15 box Jump 24/30”
200 meter Sprint
