Tuesday, November 12th, 2013

Hey Folks!

So that was an awesome WOD – AND you guys are looking great with your squats.  There’s an awesome discussion about the “knees out” cue in the squat on Bob Takano’s blog between the KStarr “supple leopard” camp and what looks/sounds like a Chiro/USA weightlifting camp.  TO be honest – it’s completely blown out of proportion – BUT here is the gist… Your knees should stack over your toes/ankles when you squat.  If we say “knees out” it’s because your knees are collapsing inward.  If your knees are already over your toes/ankles, you are most likely performing an awesome squat and pushing your knees FURTHER out, is not going to help.  It doesn’t help generate any more torque at the hip that is defensible with any amount of literature and it may even present problems for your hips, knees, ankles and/or low back.  Toeing out 5-15 degrees is probably best.  Keep in mind the caveat that every persons limbs are different lengths and minor differences in boney structures of lifestyle background is going to make the exact performance of the squat different for each person.  Blanket statements like “everyone should push their knees out” is a bad idea, but so is “people don’t need to push their toes out”.  People find success with different approaches and as with all things – there is NO ONE WAY, sorry to drop that unfortunate truth on you.  For those who it might matter – not only am I saying this as Coach Adam, but as Doctor Ball.

Onto the fun!

Warm up

2 Rounds – 10 ring rows, 10 squats, 10 band pulls, 30 second squat hold (relax into the bottom – push your knees out with your elbows)

High Hang Clean (Squat, or catch it high and ride it down)  2-2-1-1-1-1-1  *Get heavy but don’t max out unless you’re feeling REALLY good.

5 Rounds for time:
5 Pull ups
10 Wall Ball
15 Double unders

Mobility:
LaX Ball – Glutes, Traps, Pecs
Foam Roll – T-Spine, Glutes, Quads/IT Bands

See you in the gym!
The CrossFit Sudbury Team