Thursday Feb 16, 2017

The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees, it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.

Key Points of Performance: Air Squat
• Maintain the arch in the back
• Look straight ahead
• Keep weight on heels
• Reach the full range of motion (i.e., below parallel)
• Keep the chest high
• Keep the midsection tight
The squat is essential to human movement, a proven performance enhancer and a gateway movement to the best exercise in strength and conditioning.
– CrossFit Level 1- Training Guide, Originally published in December 2002

Within 25:00 Minutes, complete as many rounds as possible:
1- Rope Climb 
25- Air Squats
Report the details of the experience both today and the effects tomorrow.



4 thoughts on “Thursday Feb 16, 2017

  1. Finished 9 rounds + 25 air squats. In hindsight, I should’ve just done the last rope climb so I would’ve done 10 complete rounds, but my brain was a little swirly at that point. Oh well.

    The thing I noticed (or focused on I should say) as I got tired was to try to keep my upper body movement straight up and down. I have a tendency to hinge a little bit when i’m trying to go quickly. It seemed to help a bit and i felt myself teetering back and forth less than usual. As i’ve gotten more comfortable with air squats (and in general I guess) i’ve noticed the strain on my knees pretty much disappear, so I can vouch for that. It only comes back when my technique sucks, usually because i’m trying to go too fast. Squat therapy continues to show it’s value….

    Accessory work…..meh, i’ll always have spaghetti arms.

    Good morning all around.

  2. So yeah… 12 rounds. Legs are starting to get a bit tight… tomorrow might be interesting. Scaled the rope climbs after round 8 where I almost fell off the rope! Grip was getting a bit sketchy by that point.

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