Today was all about a classic well-known strength movement: “The Backsquat”. Finding your heaviest weight on the barbell to complete 5 reps with good form. Since the Squat was the focus of today, we started the warm up with firing the glutes by using the booty bands: 6 minutes of banded walks, squats and lunges. After that some stretches to open up the hips which makes it easier and more comfortable to reach full depth in the squat and to give you more power in your bottom position to stand up. Then a explanation about how to and where to focus on, followed by 25 minutes of squatting with this rep scheme to follow: 10 – 10 – 8 – 8 – 6 – 6 – 5 – 5 – 5 – 5 – 5 – 5. Having a short rest period between the sets with higher reps and longer breaks when the weight gets heavier and you’re close to your max. Luckily we have space again on the PR-board because a lot new PR’s are made!
After everybody was kind of done with squatting we thought it would be nice to squat just a little bit more 😉 So a tabata of Empty Barbell squats was your desert. Shaky legs, like Bambi on ice, after 1 hour of 1.000.000 squats! What shall we do tomorrow?!? Lunges?? Biking?? Or upperbody work?? Who knows?!?
As promised made Samantha a chocolate cake for Eir (and all the other Teens), because she had her birthday today and joined the Teens Crossfit Class. Gratulerer med dagen Eir! Hope you liked the cake and crushed the WOD!