Catch up

Brought my sister to the Level I class on Sat. The skill they taught was the front squat. I learned so much. Seriously. I think I need to go to more Level I classes or atleast audit them just to get a refresher on the cues they have for the movements.

Some things I learned:

• Get your knees as wide as possible on the way up and down on the FS to promote as much external rotation of the legs as possible


• Start the "up" part of the FS by lifting your elbows to ensure you don't shoot your hips out and lean your torso forward


• Picture the pushup as an upper body squat. You're forearms are your shins, they should stay as vertical as possible during the movement. Arms should be underneath the shoulders like your legs are under your hips in the squat. Weight should rest in your palms/wrists like your weight is in your heels on the squat. The pits of your elbows should be rotated forward (bony part pointing backwards) - you guessed it, external rotation.

WOD was 10 min AMRAP
5 pullups
10 push ups
15 front squats 15#

Trainer let me do 10 min Cindy (air squats instead of front squats)
13 rounds + 6 push ups

As always, pushups were the limiting factor. And as always I tell myself I'll work on pushups more. And as always I probably won't. Maybe next week when I'm out of town.