I just wanted to send out a quick thanks to Dutch. He is one of the top CrossFit trainers in the community. If you ever get the chance to train with him, jump on the opportunity. He knows what he is talking about and sets a great example for others to follow. Thanks again Bro!
I saw these videos and I was thinking how important it is to know how to squat. Five years ago I knew that I couldn't continue to train if I didn't do something about my knee pain. So I educated myself on squats, trained them relentlessly and with strict form and before long I was back at 100% and pain free. I believe that perfect movement is perfect rehab.
The place to start is the Air Squat. It is a foundational movement to the front squat, back squat, and the overhead squat.
1.Set up with your feet slightly outside hip-width at the heels and the toes turned out 20-30 degrees from center. You should be standing with good posture and full extension of the hips and knees.
2. Keep your head neutral, no looking up or down during the movement.
3.exaggerate the lumbar arch and then pull out the extra arch with the abs, maintain a tight midsection throughout the movement.
4.Maintaining your weight on your heels, send your butt back and down.
5.Keep your knees tracking over your feet.
6.Lift your arms out and up as you descend.
7.Keep your chest up.
8.From your profile your ears should not travel forward, straight down and up.
9.This is not a gravity fed movement, pull yourself down, under control, with your hip flexors.
10.Fight to maintain that lumbar curve, don't lose it in the bottom.
11.Stop when the crease of the hip is below the top of the kneecap.
12.Rise without leaning forward or shifting balance.
13.Use your entire body, nothing gets left out here.
14. At the top of the movement, stand as tall as possible.
Common faults include losing the lumbar curve in the bottom position, weight shifting forward to the balls of the feet, not going to the bottom, letting the knees roll to the inside, and slouching in the chest and shoulders. The squat is important, don't think about adding weight until your air squat is perfect. Remember - Proficiency, Consistency, intensity.
CrossFit West Knox is moving to something new,different, and exciting. We will no longer be posting our workouts daily. We will use our site more like a blog to post information that we feel is important. The workouts will be programmed specifically for the individuals that are using them. We have made some changes to how our training and coaching will be done as well. Feel free to check them out under "Coaching" and "About us". We feel it is time for this change to happen and fully believe that this will help us serve our clients better.
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
Regularly learn and play new sports.
