Most everyone that came in yesterday to all of our classes were treated with alot of Back squats. One of the most fundamental moves that we do is the squat and I am sure everyone is feeling that deep soreness in their quads and hamstrings today. When it comes to squatting the most important aspect is depth. In order to activate your glutes and your hamstrings you must get below parallel. Going below parallel also makes the squat very good for the knees as it balances out the quad/hamstring involvement. So....sacrifice the weight check your ego and go DEEP......then once you master the depth start to add weight.
WOD
BACK SQUATS
1 rep. minute 1
2 reps minute 2
3 reps minute 3
until you cannot complete the round
recommended weight is 95 for guys 65 for girls.
post weight used and # of rounds completed to comments
The Science of Healthy Eating
Ok, so as boring as it sounds I have come to look at food almost like a doctor would look at prescribing medicines. What you put in has a direct correlation to what you get out. Bad food in, bad results out.....and that means everything from your standard coronary heart disease to just feeling plain tired all the time. By changing what goes in, the health and general living benefits are huge.
As everyone who has ever visited a crossfit website knows, we are big proponents of the Zone diet. That being said, I like to think of nutrition on a health continuum.
Standard north american diet (sickness)_>Paleo diet(wellness)__>zone diet (fitness)
By moving from the standard North American ( canada food guide) diet of high carbs to the paleo diet, one can increase his/her level of health. To actually achieve one's maximum level of fitness the zone is the way to go. Now some people like to move on a stepping stone basis from their current eating habits to the zone. A quick way to break old habits of course is the Isagneix cleanse that we offer. Another way is to just start eating Paleo and eventually move into the zone. The foods are pretty much all the same....just in different combinations.
The Paleo Diet is a way of eating in the modern age that best simulates the nutrition of our evolutionary and genetic heritage - the ancestral, Paleolithic diet. For millions of years our hunter-gatherer ancestors ate combinations of lean meat, seafood, plants, fruit, and nuts. But today, more than 70% of our dietary calories come from foods that our Paleolithic (Stone Age) ancestors rarely if ever ate ... and that modern humans are not genetically adapted to eat. The result is epidemic levels of cardiovascular disease, cancer, diabetes, osteoporosis, arthritis, acne, gastrointestinal disease, and more.
There is a ton of information on the web about the paleo way of eating. Just google Paleo diet for a plethora of information.
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