GRFS Day 1

GET RIGHT FOR SUMMER CHALLENGERS!

Welcome to Day Numero Uno of better health. This is going to be an amazing month and a half and your going go through some nice changes. If you haven't emailed me to "register", then you aren't recognized as a participant. Stay updated with the site and check on it daily. Plenty of infomation ahead of you. Hungry? Get some.

Here's your first Home WOD (Workout of the Day):

beginners: 100 squats for time!
intermediate: as many squats as possible in 10 minutes.
advanced: 100 pistols, alternating, for time.


Squat criteria:

1. Start with the feet about shoulder width apart and slightly toed out. (Standing as tall as possible)
   
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight. (Abs, low back and butt!)
   
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot. (Think about pushing your knees out)
   
9. Keep as much pressure on the heels as possible. (Heavy in the heels)
   
10. Stay off of the balls of the feet. (HEELS!)
    
11. Delay the knees forward travel as much as possible. (Remember: butt goes back)
    
12. Lift your arms out and up as you descend. (Superman that ...)
    
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile (view from the side), the ear does not move forward during the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh. (GET LOW )
    
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance. (Pinch the penny! aka Squeeze your asscheeks!)
    
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.

Post time to comments, your blog or the FCF thread.