Knees out! Have you heard this before? I think it’s safe to say we all have. But do you know why?
Your knee is like a door hinge – it’s only meant to open one way. Have you ever tried to open your front door from the top? With enough pressure, you could (but it would break…just like your knee). So when you push your knees out, it allows your knee to hinge the way it was designed. When your knees collapse, that’s when the gears start to grind.
When you push your knees out, it also affects what happens upstream in the hips. Firstly, it allows more room in your hip capsule so you can get your butt below parallel. Secondly (and most importantly) it recruits the rotators of the hip to generate more power. And you know what more power equals? More weight! And lastly, by creating torque in your hip, you’re body will be more upright (which again, leads to more weight baby!)
There was a great discussion on the cue “knees out” on the CF Main Site. Check it out if you have some spare time.
Front Squats x3
5 sets @ 85%
Handstand Pushup practice
Front Squats x3
WU 45#, 65#, 75#
5 sets @ 85% = 85#
Handstand Pushup practice
Thanks Mario!
Mobility and Wu x 1, crossover symmetry
Group mobility
Strength 5 x 3 front squats @85%
Worked up in weight being careful of knee
135/ 185/ 225 x 2/ 245 x 2 /265 x 2
Practiced hspu, got a couple single strict did a few kipping. Shoulder is coming along!
Great class Mario and great work 6 amer’s!
Crossover Iron Scap (so much burning)
Atlas stone over the shoulder – 3x/side
Front Squats x3
155-195-215-230-230-230-230-230
10 negative HSPU
Shoulder wasn’t hurting, but could still feel the tightness
Thanks Mario!
6. There are 6 kids in that picture.
WU+mobility+ 5 negative pull ups. Ring rows at 4.5 feet out (was doin 4)
Crossover symmetry activation
Squat cleans 55#x5-70×3-80×3-90×1-100×1-110F-105F-105-105-110-115F-115-120F-120#PR!!!
That was the most mentally challenging class I’ve had in a long time, and also one of the most rewarding.
Front Squats x3
85-105-125
Walked 1/2 the length of the gym with the band to keep my knees out.
85(5) 85(5)
Still so far to go on my squat form (even my basic air squat needs a TON of work), but I am committed to getting this shit down.
Handstand holds, no PRs today, just working on getting comfortably inverted again.
Pike pushups on 12″ box.
1 with KWood supporting me
2 with Mario supporting me
1 pretty much by myself!!!
So stoked…I have a near-paralyzing fear of pike pushups, but come hell or high water I’m going to master them by the end of the summer.
Go girl go!!
Front Squats x3
WU 95#, 125#, 145#, 185#
3 sets @ 85% = 210#
Was great sharing a bar with Joanna this morning.
Handstand practice.
50 Burpees
Thanks for coaching, Mario.
Front Squats 5 x 3rep @ 85%
WU 135 x 5, 185 x 4, 185 x 3
195 – 195 – 195 – 195 – 205(PR)
Handstand Pushup practice
Had my knee caps around my ankles for the first 3 sets. Squat felt a little easier ones I put them on, so went for the 205.
I had to read that sentence 4 times before it made sense. Hahaha!
Front Squats 5 x 3rep @ 85%
135#
Felt tough, I’m sore from bowling yesterday!?
Handstand Pushup practice
Thanks for the class Steph!
Front Squats x 3 @ 215#
HSPU Practice – very odd feeling when paired with a head cold.
Cashout: Thrusters x 10 (unbroken again…felt a bit better today, even after squats and HSPU.
Thanks Steph!
F. Squat x3
95 125 145 then 5 sets @ 160
Some handstands and press to handstand practice
Fun laid back am class 🙂
Mob + WUx2
Front Squat
3 reps x 5 sets @ 85% (265#)
… that was a battle. Dropped last rep on set no.5
Handstand Pushups
– strict x3
– kip x3
– strict x3
– kip x3
– strict x3
– kip x5
…worked on proper hand/elbow position.
Good job nooners!
Mob
Wu x2
Group mob
Front Squats x3
@ 85#
(wu @ 55-65-75#)
Handstand practise
(Did 3)
Mob and WUx2
Group Mob and WU
Front Squat 5 sets if 3 reps @85%
3x (#45-95-105-105-105-105-105)
Thanks for being a great partner BJ!
Handstand practice:
#25+10 plate + mat. 3 reps
Tried #25 plate and mat and couldn’t get one so went back to the other and got 1-1-1, then practiced some holds
Thanks Steph!! Great class 🙂
Good job Alaina
Mobility
WUx1
Front Squats: 5sets of 3 reps @ 85% = 125#
Handstand Pushup Practice!
Great Class Maria!
Nice work Steph!
mob wux2
group mob
front squat x 3 rep
135×3 185×3 185×3
195×2 195×3 195×3
only 3 set strength is not there yet
hand stand push up
pratice on 24 in box
Front Squats
wu 95-115-130#
5 sets x3 @ 140#
Thanks for sharing the bar Angela
HSPU Practice
used abmat, did a couple sets of 3 at a time, then went down to 2, then 1
did 1 rx but still have trouble keeping control during the negative so need to work on that.
Fun strength day, thanks Maria!
Your HSPU’s are really coming along. You know what’s fun about sharing the bar with Angela? Hmmm I wonder what swear word she’ll use next lol
Front squat
45(5)-95(5)-115(3)-125(3)-135(3)-125(4)-125(3)-125(3)… 135 is my 85% but thoutht we had to do 5reps… Felt heavy so dropped the weight
Hspu
Some single and some db rx’d with kipping… Tried one strict… No go… So my newsletter was inaccurate… I can do a rx’d hspu… No strict yet
Practiced some skipping after yesterday’s epic fail with my very unsuccessful DUs… Did a number of sets of 20 singles (to just relax with the rope) and some sets of 5 DUs in a row… It’s a start…
Front squats – build to 160# (85%) and did 4 sets. My hammies don’t like me today – shoulda stayed lighter since I’ve been away for a couple of weeks.
Hspu practice – worked on pike pushups from 18′. Did 2 sets of 3. Shoulders were dead after 🙂
Mob + WU
Front Squat
wu: 45-50-60
5×3 @ 85% (80#)
HSPU practice
Got my kipping HSPU! 🙂
Reps: 7 ( in 15 mins)
Super happy, was one of my goals, thanks for the tips CAM!
Front Squats 5 x 3rep @ 85%
70#
Handstand Pushup practice ( did some pike pushups and 1 handstand)
WUx2
Front Squats 5×3 @ 85%
135-185
215-215-215-215-215×1
HSPU Practice
4 sets of 3 HSPU kipping
mobility
wu x 2
strength -Front Squats x3
WU 35#, 40#, 45#
5 sets @ 85% = 60#
Handstand Pushup practice with box
Front squats
125 x 5 sets
135 x 1 set
WOD – Practice HSPU
First attempt at HSPU…
6 with abmat (kipping)
1 strict with abmat
1 rx (kipping)
Couldn’t quite get one strict rx yet