On Sat, Feb 17 we held an animal-themed Punk Rope benefit class at CrossFit Adoration in Bethlehem, PA and raised $511 for Peaceable Kingdom, a no-kill shelter in nearby Whitehall. The inspiration was my parents who were both animal lovers and who met in Bethlehem roughly 70 years ago. The playlist consisted of 14 kick-butt songs about animals including Purr Kitty Purr, Jungle Cat, Hound Dog, Barracuda, Hungry Like the Wolf, The Lion Sleeps Tonight, and many more.
Resisted Hip Flexion (60 sec)
Squat – Frog (60 sec)
Bird Dog (60 sec)
Lunge – raise both arms (60 sec)
Plank – lift arm (60 sec)
6 sets @ 24 sec + 16 sec recovery
1. Sagittal Jacks
2. Bear Crawl in a Circle
3. Scissors Jump
4. Push-up Jacks
5. Squat Jump – Frog
6. Plank Slalom
Squatting is one of the most basic of human movements. We squat to sit down, field a ground ball, and use the toilet. In Beastanetics, each class includes 60 seconds of squatting. Click here for an instructional video showing our 16 favorite squats.
To learn to squat properly we like to first bring our elbows to the inside of our knees to add stability. Follow these cues when you’re just getting started:
1) Begin in a standing position with feet wider than hips.
2) Descend into a squat by flexing your ankles, knees, and hips.
3) Depth will be determined partially by flexibility and partially by strength.
4) Keep your knees aligned with your toes. Don’t allow them to cave in.
5) Keep your heels flat on the ground.
6) It’s okay to turn your feet out slightly.
7) Purse your lips and exhale powerfully as you squat down.
8) Place your elbows inside your knees and push out.
9) Ascend to standing and inhale while swinging your arms back.
10) Keep your head up.
11) Do not round your back.
12) Try to establish a consistent rhythm.
13) Relax your jaw and your face. Try to smile.
Once you’ve mastered the bodyweight squat, you can begin to experiment with adding resistance in the form of a barbell, kettlebell, dumbbell, or human or animal companion.
Our guest author is Bronson Dant, the owner of CrossFit PCR in Ellicott City, Maryland. Shana and I will be leading a double unders seminar at Bronson’s box on July 17. As an aside, I’ve now visited more than 75 CrossFit gyms around the country and have had a great experience 95% of the time. Okay, here’s Bronson now…
Everyone loves lists. We see a million posts on social media day in and day out. “Top 10 reasons to grow a beard!”, or “Top 12 reasons beards suck!”
This is not one of those articles. This article is about you.
If you are reading this, chances are you have heard of and/or thought about trying CrossFit. If you haven’t, then you just got real lucky, because now you have, and your life will be better for it.
CrossFit training is defined as constantly varied, functional movements performed at a high intensity.
There’s a lot of buzz about CrossFit. Much of it is positive as in “it’s an awesome workout” and “the community is amazing” and “it works.” Some of the buzz is intimidating as in “it’s crazy hard,” and some of it is frightening as in “CrossFit is dangerous.”
But, you’re not sure. You see a photo of an elite CrossFitter doing handstand push-ups and you think to yourself: “what the hell is that? It looks really hard and clearly can only be done by somebody in amazing shape.”
But the truth is the vast majority of rave reviews about CrossFit are not coming from elite athletes, but rather from the average person—the student, the mother, the grandfather, and the high school chess club president. These are typical Janes and Joes who want to be fitter, feel better, and look better.
The reason CrossFit is growing and the reason it has become a world changing fitness program is because it works for regular people. Each person has a goal that they are trying to achieve. CrossFit has enabled thousands upon thousands of people to reach their goals.
You have a goal you want to accomplish. You are looking into options to find a way to get to where you want to be. So here is…
The number 1 reason to try CrossFit: it works.
Plan and simple.
But wait, there’s more!!!
It works, for people just like you and here are some reasons why:
– 1 hour a day 3-4 days a week
– Never get bored with your workouts
– Let someone else put your workouts together
– Build strength
– Lose fat
– Play harder and longer
– Feel younger
– Workout with friends
– Start where you are, then grow. There is zero expectation other than what you can do today.
– Do the work, get the results