17. “The goal of all leaders should be to work themselves out of a job. When mentored and coached properly, the junior leader can eventually replace the senior leader, allowing the senior leader to move on to the next level of leadership.”
– Jocko Willink
#PersonalGrowth #Leadership
❓ Are you ok with being average❓
✅ Contact us about online personal training, online nutritional consultation, online fitness classes, online strength training, and online kids classes ✅
Yeti
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
Mark Thomas Urban, 40, was killed on Sept. 27, 2013, during a parachute jump while conducting an equipment evaluation at a remote airstrip outside of Prairie, Idaho. Urban, a Senior Smokejumper, began his career as a wild-land firefighter for the U.S. Forest Service in 1999. In 2003, he joined the Bureau of Land Management's Great Basin Smokejumpers.
Urban embodied positivity, hard work, self improvement and fun.
He is survived by his wife, Rebecca; parents, Thomas and Pamela; sister, Sara Quaglia; nephew, Gavin Quaglia; and many other friends and family.
Warm Up
Mid section warm up #1
2 minutes of the coach's choice cardio movement
3x 15 of:
Hollow rocks
Tucks
V-ups
Sit ups
WOD
(In a weight vest)
3-6-9-12 pull ups
6-9-12-15 push ups
12-15-18-21 squat jumps
Video: Back squat
——-
Chris Walden
Sun Nov 20, 2016
Most lifters would agree that the squat is the most important exercise in working out (it’s considered the King of Exercises). Squats are very productive because it works out almost every muscle group in the body, despite the common perception that it is just a leg workout. It is the most functional exercise you can do because whether you realize it or not, the squatting motion is very common in our everyday lives. It lends itself well to football strength and conditioning as well as explosive jumping. Because squatting builds a solid base in the form of your lower extremities, your body feels much stronger and you tire out less after committing to the exercise for as little as two weeks.
Despite squatting being a quintessential lift, many people starting out only sees the motion and don’t pick up on the little nuances. When they attempt a squat themselves, they make little mistakes that can grow into big ones the more weight they add. Here are the steps to the full squat motion as well as mistakes to avoid.
STEPS TO A PROPER SQUAT
If there is one thing to keep in mind before squatting, it is to keep your back straight! Rounding your back puts unnecessary pressure on the intervertebral discs. The improper form will sprain your back which heavily immobilizes you, and too much pressure will cause a herniated disc which may require surgery. Keep your lower back straight and slightly arched as you squat.
Other body parts to keep in mind are your head, shoulders, and chest. The former two should be straightened and slightly pulled back while the chest should be raised. This is the form you should assume before unracking the barbell.
As you lift the bar off the rack, make sure to keep your entire body tight. Pay special attention to your core as you squat down because this will give you stability during the entire motion. Your feet should typically be around shoulder-width apart and set at a 45-degree angle, but this will vary by the individual so find a stance that is most comfortable to you and stick with it.
Descend after tightening your core. The motion should feel like sitting down on a chair (not dropping straight down) so imagine you are doing that as you squat. Break at the hip and push your butt back. The hips should take the brunt of the weight on your shoulders. Always look forward during the entire squat motion. Make sure your knees do not bow in or out too far past the toes. To get the full range of motion, descend until your thighs are parallel to the ground.
At this point you begin your ascension, reversing the same motion you did going down. Remember to keep your head and shoulders pulled back, your chest puffed out, and most importantly your back straight when you return to the standing position.
One other thing to keep in mind is your breathing. Squatting is a challenging exercise and poor breathing rhythm can make you light headed, nauseous, or black out. Take a deep breath before or during descending, keeping your core tight. As you are driving up, exhale forcefully. You may need to take a few more breaths towards your last few reps.
The benefits of squatting outweigh the work you need to put in. It improves your quality of life by making you feel stronger, keep good form inside and outside of your workout, and build character and discipline
👉🏽 Lucky for you AMRAP Fitness provides such services for kids, tweens, and teens. Contact us for details 👈🏽
Get your teens & kids moving
Warm Up
SB warm up #3
3x 6-10 (depending on load) reps of:
Bear hug squats
Bear hug carry 100ft
Deadlifts
Front rack carry 100ft
Ground to shoulder
Overhead carry 100ft
Lateral jumps over SB
Partner WOD
12 minute ping pong:
4 SB G2S
4 burpees over SB
4 SB squats
10 mountain climbers