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Tuesday April 28, 2015 CrossFit Stapleton- Denver, CO

The Knees-Out Squat Debate | Resolving Knee Pain & Preventing Injury | Community MWod Video

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We are living in an epoch. For the the first time in human history, disparate sports, coaches, and athletes are able to share information and best practices. There has been no single larger influence on the field of human performance than the internet. You may think that the best coaches on earth would fight to protect and guard their accumulated knowledge, but reality is far from it. Coaches around the planet are feeding forward their best thinking and concepts to be rigorously tested by literally millions of users. The risk of remaining anonymous is the risk of being irrelevant. The risk of hoarding best practices is the risk of not contributing to the greatest era of human performance ever.

We believe that all good coaches and athletes are working at the limits of their understanding to solve a similar set of problems. To discount new thinking or modifications in technique is a significant error. As coaches we should not be quick to reject out of hand people’s considerable experience and due diligence. We should strive to understand how and why a coach or athlete thinks the way they do. We should evaluate their models and incorporate what we think is valuable.

Show me a better way. I’m in.

Today’s three part episode is our thinking on knee pain and proper knee & hip function during the squat and is our response to the considerable interest in a discussion about squat mechanics that was initiated by Olympic Lifting Coach Bob Takano of Takano Athletics, and former USAW SportsMed Chair, Chiropractor Brendan Murray.

In this video: The Knees-Out Squat Debate | Proper Hip Function, Resolving Knee Pain, Preventing Injury & Improving Your Squat

Click HERE for link to videos

CROSSFIT CLASSES: 

Performance-

A) Two sets of:
– 60 Seconds of Muscle-Ups
Rest 60 seconds
– 60 Seconds of Alternating Pistols with Kettlebell (24/16 kg)
Rest 60 seconds
– 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press)
Rest 60 seconds
– 60 Seconds of Strict Supinated-Grip Chest-to-Bar Pull-Ups
Rest 60 seconds
– 60 Seconds of L-Sit Hold
(try to accumulate 30-40 seconds within the minute)
Rest 60 seconds

B) Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips

C) Three sets of:
Reverse Snow Angels x 20 reps
Rest 30 seconds
– Hollow Hold x 60 seconds
Rest 30 seconds

———————————————————————————————————–

Fitness-

A) Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Left Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 3 – L-Seated DB Press x 8 reps @ 2011
Minute 4 – Right Leg Box Step-Ups with DBs x 6-8 reps @ 3111
Minute 5 – Tempo Push-Ups x 10 reps @ 1111

B) Every minute, on the minute, for 9 minutes (3 sets each) for max reps:

Minute 1 – 30 seconds of Toes to Bar
Minute 2 – 30 seconds of Assault Bike for Calories
Minute 3 – 30 seconds of Ring Dips

C) Three sets of:

Reverse Snow Angels x 20 reps
Rest 30 seconds
Hollow Hold x 60 seconds
Rest 30 seconds

———————————————————————————————————–

BOOTCAMP RX CLASS: 

A) AMRAP 15:
20 DB Thrusters (30/20)
20 Renegade Rows (30/20)
400m Run or Row (pick weakness)
MyZone: Pace/Yellow

Rest 3-4 minutes… then…

B) 4 Rounds for Time:
10 DB Hang Clean (30/20)
10 Burpee Box Jumps (24/20)
10 Knees to chest
40 Mountain Climbers
MyZone: Pace/ Yellow-Red

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