Workout of the Day
Posted by coach David
Workout specific strength:
A1. Back Squat, x5 build to a tough 5
A2. Handstand walk, x24ft
Every 3:30 (x3)
“Sausage fingers”
Every 2:30 for load:
Back squat 10-9-8-7-6-5-4-3-2-1
Alternating with:
Burpees 1-2-3-4-5-6-7-8-9-10
Every 2:30 complete the required squats, plus the burpees. The total reps each round should equat 11 (example: 10 squats + 1 burpee, 9 squats + 2 burpees, 8 squats + 3 burpees, etc). THe squat weight remains the same and comes out of the rack.
Check out Butters getting some full depth! See the article below as to why we train that deep variation. Bam!
What an amazing hike up to the Flatiron this weekend. The FRC crew, putting their fitness to the test. Nice job beasts!
6 Reasons Everyone Should Do Squats
You probably hear us talk about it all the time…..”breakfast back squats anyone?” “who wants a side of back squats with their WOD today?” “why aren’t you back squatting right now?” A lot of us back squat EVERYDAY, and while the rest of you might only back squat when it is programmed for class, you should take some notes from the linked article by Charles Poliquin (a strength & conditioning coach who has trained Olympic medalists in 17 different sports). Even your grandma and little sister should squat! “Yes, I’ll have a tall glass of back squats please.”
Some (and I stress some) of the benefits of squatting:
1. Better functional mobility and faster walking speed
2. Greater bone mineral density and less chance of breaking a bone
3. Stronger core musculature to prevent lower back pain and injury
4. Faster running speed at short and long distances
5. Greater vertical jump height
6. Better sports performance on the court or field
Not to mention back squats being the cure for 99.99% of all known diseases and aliments.
If it can’t be fixed with squats and fish oil, you’re going to die.
-Truth