Monthly Archives: August 2010

Hang Power Snatch

5-5-5-3-3-3

200M Run

30 Jumping Lunges

200M Run

30 Box Jumps

200M Run

Please, I am trying to get a head count for who will be coming this weekend to our Krav Maga seminar.  Please leave a comment if you are coming, and how many you are bringing.  I have worked out a deal with Sean to absorb all the cost, this is free, so please come out strong.  This is great info worth having.

Bench Press 3-3-3-1-1-1

Followed by

10 rounds

50 M Sprints

Mike is one SADISTIC BASTARD!  He wanted to do either the pyramid double Helen from the 2010 games, or Eva.  Both of which are pretty horrible.  Or he said I could program something we’ve never done before.  I know Mike likes muscle ups, and I really wan’t to do something with that.  I think we will do this:

1200M Run

63 KB Swings

12 Muscle ups

800M Run

42 KB Swings

12 Muscle ups

400M Run

21 KB Swings

12 Muscle ups

This way we get to address Mike’s sick sense of humor, and we get to do muscle ups…Yay!  Happy Birthday dude!

“If it’s important to you and you suck at it do it everyday.”

Your squat should be one of the most important movements you are concerned with.  I know its fun when you get your kip on the pull-up or wow that snatch (power of course because your squat SUCKS) sure does feel good…BUT!  It is painful to watch poor squat technique in a WOD.  Not getting to depth should not be counted as a rep.  Like Will says “If you ran a 1/2 mile at a 4 minute pace did you run a 4 minute mile?”

No one squats right.  Okay, that’s a blanket statement. But let’s go into Globogym in Anytown, USA. Maybe there will be someone squatting, if you’re lucky. (More than likely: they’re doing curls in the squat rack.)

Even if they are … they’re not squatting correctly.

You Need To Hit “Depth” …

In order for a squat to be a squat, you need to hit below parallel. Even when people THINK they’re hitting parallel, most of them still AREN’T. What we’re going to do today is help you fix your depth and the flexibility necessary to maintain that depth, with ONE simple movement.

We don’t have mirrors in our box because you need to develop physical recognition and awareness of what your body is doing, and you need to develop the flexibility to hit that depth. That is exactly what one kettlebell will help you do.

Dan John’s Kettlebell Squat Drill

This is a drill inspired by the great Dan John.

• Grab one kettlebell (light for now) by the “horns” with both hands.
• Keep your elbows in tight (not flared out and up) and the bell close to your chest.
• Feet should be slightly wider than shoulder width, with your toes out, around 30 degrees.
• Now squat DOWN–think of squatting down, getting your hips “between” your legs.
• The kettlebell is a little extra weight to help you get down, but you really want to focus on PULLING your hips down into the squat.
• Don’t just drop down into the squat–feel yourself working with gravity, pulling down into the movement.

Now, Fix Your Hip Flexibility …

Now, if you’re reading this, you may have some flexibility problems. Once you’re down in the squat position, the kettlebell held by the handles, your elbows should be on the inside of your knees.

Push your elbows up and out, AGAINST your knees–and feel the STRETCH as your knees are pushed outward. The muscles of your hips are tight and preventing you from getting the proper depth, or being stable enough at the proper depth. This drill helps with both.

Time, Sets, Reps, Etc …

Breathe deeply and carefully. You can work this moment a number of ways, but to start, I’d recommend staying in the position for a few sets of 20-30 seconds.

You WILL feel this.

Check yourself out–this method of squatting lets you get far below parallel.

Do this drill EVERY day! Proper squat depth awaits you, my friend.

Karma Crossfit will be holding our 3rd Paleo Challenge this year starting 8/30/2010.  More information to come.  In the meantime if you are interested in attending weekly meetings please visit and sign up soon.

This is from the CrossFit Journal if you do not subscribe it can be worth it.   Lauren Joseph CrossFits throughout her pregnancey.

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