We accessed our squat and differentiated between hip and ankle immobility a couple day’s ago. Yesterday we addressed those of us with ankle immobilities today we are addressing our hips. Here we go … 3 keys to improving hip mobility…. Today’s WODdocket: 2-4 mins post hip complex mash 2-4 mins banded pigeon pose 2-4 […]
In yesterday’s episode we identified those of us who had ankle and hip immobilities and how they effected/limited our squatting ability. Today we are taking a 3 step approach at improving ankle mobility. Today’s WODdocket: 1. 20 ankle wall mobs (straight leg) 2. 20 ankle wall mobs (bent leg) 3. 20 banded ankle mobs […]
Last nights episode exposed one of the commonly seen squat problems, but I didn’t tell you how to fix it. Why?…. because how do you know what to fix? Spending time fixing things that aren’t broken seems ill advised. To stay balanced while squatting the center of mass needs to be somewhere between the front […]
Common assumption is we need to get stronger to lift more weight. I disagree… sure absolute strength plays an intricate roll and will be the ultimate limiting factor of all lifting capability but strength means nothing without the ability to control it.. . The more simplistic the movement the more it is governed by brute […]
Happy Independence Day !!!! So yesterday I said 2 elements were required to complete any movement safely and proficiently … In the previous episode we performed a quick low back and ham check to give us a rough guesstimate of whether we have enough posterior chain length. Today we are assuming you passed yesterday’s eval […]
Happy Memorial Day… Take 10 mins of silence and honor those who have paid the ultimate sacrifice. Without them we would not have the freedoms and liberties we have today. Today’s WODdocket: 1. 10min Squat Challenge ( IN SILIENCE )
Sta·bil·i·ty stəˈbilədē/ noun the state of being stable. In the athletic world stability can be define as the ability to resist motion. When OHSing we constantly required to resist twisting and turning as we stabilize a weight overhead. Check out today’s video to improve your overhead stability.
I received several questions about breathing during the squat, actually more of the questions were about “not breathing” to be honest. Is it ok to hold your breath? When should you hold your breath? Why do you hold your breath? How do you hold your breath. Lets see if we can clear these up. Is […]
We are on to the 3rd pillar; Lower extremity tracking. If you have been following along over the past 3 days you would know I strongly believe that there are 3 pillars (3 “nonnegotiables”) in squatting. If you haven’t seen the previous 2 episodes stop being lazy, take the 10 minutes and start from the […]
Yesterday we named the 3 main pillars of squatting. The 3 things I believe everyone must do to squat well and remain safe. They can never be repeated enough so I will say them again. Midline Stability Hip Hinge Ability Knee Tracking We taught you how to observe midline stability faults and gave you cues […]
Now that The Open is over, most of us can get back to life status quo. This means returning to our strength cycles that may have been put on hold for the last 5 weeks. Rebuilding that base is essential to improving our overall fitness. Remember my favorite saying “We can’t build stone houses on […]
Last day up north before heading home. I’ll been under the weather a bit and needed to finally get my ass in a box so I stopped by Crossfit Montreal this evening. Surprisingly there isn’t very many boxes in this relatively large city. Friendly box … large box… bunch of members. It has that original box […]
Knee caving is an epidemic in the squatting world period… doesn’t matter if you’re a crossfitter, power lifter, or doing conditioning during high school track practice. I see it EVERYWHERE! So, when someone asks for a couple fixes I am happy to oblige. Here are 3 of my favorites….. super simple + effective = good […]
So how do we increase the intensity of and exercise without increasing the load. One way we can do it is to challenge your stability. Adding an unstable surface to any exercise challenges our proprioception and drastically increases the exercise’s intensity. Why do we care about this…. The first answer is real simple. It builds […]
There is a lot of squatting activities in crossfit. We squat all sorts of stuff…. But when it comes to squatting, leave your Red Bull at home. Winging elbows are associated with poor upper torso stability and most likely outright collapse. Out fix is a simple cue. Instruct the athlete (or think to yourself) of […]
Goofing around is good for the soul. Today, we got to goof around a bit. I often use goofy sayings as coaching cues.. why??! Because you remember them that way! So how many of you coaches have seen an athlete who swears they can not break parallel in the squat. Everyone of you…. if not, […]
Today I had some of the most fun I have in years. If you have never been to a trampoline house you don’t know what you’re missing. It’s like a sandbox for adults … but with a lot of kids jumping around. Most would look at today as just a play date (with my niece […]
So …. I was working with one of my blocks today… that’s what I call my very immobile athletes…. and we were working on getting his torso more upright during the receiving position of a clean. For this to happen for him, or for anyone in that matter, our ass’s have to get as close […]
Today, I had the pleasure of messing around with Dr. Perry Nickelston. Perry is beyond smart. I originally started following him back when he developed his website Stop Chasing Pain. His podcast has now eclipsed 360,000 followers and growing. He is a myofascial expert and a lead instructor for Rocktape. Every time I go to a […]
A lot of people bypass the ankle. Now, when I say the ankle, I’m referring to the mortise joint or, the joint that is formed by the two lower bones of the lower leg (tibia,fibula) and a dome-shaped foot bone (talus). By bypass it, I mean, we spend so much time on the calf we […]
The bottom position… nope get your heads out of the gutter… we’re talking back squat, front squat, OHS, snatch (again, heads out of the gutter), and clean, all need mobility at 3 locations (hips, knees, and ankles). I think we can all agree that to reach full depth, full knee flexion is a large player. […]
Yesterday we performed a drill used to help improve thoracic stability. What happens if you don’t have the mobility to get into the correct position in the first place. Today, most jobs require us to sit at a desk and bash on a computer… when we aren’t doing that we are seeing who liked our […]
So we tested our 3 OHS gates… We either pass all of them or failed at a particular tier. Don’t worry, you’re not a real failure so get over it. The cool thing about the gated system is you know right where to start working the hardest. For example if your failed Gate 1, […]
No matter how much we drill there are always those athletes that have a hard time with hip hinging and setting their posterior chain. I have some squatters that do everything perfect but once the bar is loaded all hell breaks loose. This drill is for the people out there that have the fault of […]
I learn new tricks everyday! Yesterday I was fortunate enough to take some surfing lessons. Great time! During the lesson the instructor was demonstrating a way to loosen up on the board. As I watched couldn’t help but think of how its benefits could carry over to the crossfit world. Try this out and focus […]
When we travel, the luxuries found in the box are a lot of the times missing. Pistols are a great body weight exercise when on the go. Literally it’s the only way to double the load without accessories (yes … backpacks and logs are accessories). What happens though, if you’re the person reading this posts […]
Today was an awesome day. Had the opportunity to workout with Heather Soukas. For those of you that don’t know. This girl is a stud. The word on the street is that she just cut her hair to look more like Sandra Bullock… I won’t hold that against her. Ok. I see the resemblance but, […]
Working on that nasty front rack….all daises, because today is like stopping by the Old Country Buffet. You get everything you need all in one stop. The little drill we have today encompasses mobility, stability, and functional exercise. Check it out.
The box stretch has been a staple in crossfit boxes all over for some time now. The problem with things done often is they become taken for granted. They become watered down and transform into something not nearly as effective. Lets revisited the beloved box stretch and get it right.
Adductor Magnus… The not so usual suspect. Hamstrings often catch all the heat for limiting squat depth. Listen Americans sit a lot. So, there is no denying that like 99.9% of us have adaptively shorten butt kicking muscles, but does that make them the true culprit of our squatting problems. Watch and find out… […]
Maybe one of the biggest culprits I see in the squatting world is the sloucher. The sloucher is the squatter that looks like your kids after you make them sit at the dinner table for 2 hours until they finish all the vegetables. Seriously though, sedentary jobs and life styles have lead to de-conditioned, over-stressed […]
Today we introduce the prayer squat and pay particular attention to keeping an active mid back during the squat. This is a great lower body mob and upper body activation drill all in one. Check it out.
Happy 4th of July!!! Yesterday focused on the hip hinge and 2 strategies for improving yours. Today is about establishing and maintaining a proper torso angle during the entirety of the squat. Check out my 3-position squat drill and bang out today’s prescription before the fireworks kick off.