When we set our feet for a squat, we are laying the foundation for the movement. If we are going to build a house, we need the foundation to be rock solid. If the foundation shifts, so does everything else built on it. This is exactly what happens with our feet when we squat. If our feet are moving even slightly as we squat, then our foundation is not stable. If our foot moves, our ankles moves. If the ankle moves, the knee moves. If the knee moves, the hip moves. You get the picture.
My favourite moments as a coach aren’t watching someone set a new clean and jerk PR or get their first muscle up. These things are fantastic and are almost equally as exciting for me as they are the person achieving them, but they aren’t my favourite. My favourite moments have come when I get to be more than a “Crossfit coach”.
I’ve been talking a lot in my classes over the past few days on that ever so controversial topic of “kipping” in our WODs. It’s definitely the one thing that when thrown out there to a non-Crossfit person, raises the eyebrows and gets a laugh or two. In our “Crossfit” world, they are every bit as common as Dr Dre Beats headphones and razor-back tank tops are in a globo-gym.
Well, that’s a wrap on the 2019 Crossfit Games Open. For a lot of us, the Open represents the one time a year where we “compete”. We ride that wave through the five weeks; come in and put in some extra effort and extra time. Despite that season of competition coming to an end, let’s stay on the wave and keep looking forward to even more goals.
With conventional grip, we are relying on our grip strength alone to hang on to the barbell. We have one thumb and four fingers in an open circuit relying on muscle to close, and keep closed, that circuit. However, once we establish hook grip, the circuit is closed and tension keeps it there. In “hook grip” we are wrapping our thumb on the bar first. From there, our index finger and middle finger “hook” over the thumb. Just the same as a cam-lock works on an adjustable ring strap; the more force that is applied to “open” that circuit, the harder it closes.
What researchers have found over the years is that regardless of the task involve all energy systems are in use. Albeit some more than others depending on the task, all three energy are in play. Let’s repeat this point, your body doesn’t use one energy system exclusively, rather it’s more of one and less of the other depending on the needs required.
I have a great appreciation and tremendous respect for anyone who is being excellent. Whether it be the person pumping my gas at the gas station, the person who cleans the floors, or the person running the company. Take pride in what you do. Do it with excellence so that you can be proud of the outcome.
The Open is all about the community and being together to take part in a world wide event focused on fitness. For most of us, it’s the only “competition” that we do within Crossfit. That is fantastic! Give it a little extra attention through some of the tips above and you might just surprise yourself with what your fitness can do. Execute to your potential. Be the best you that you can! Welcome to the Open.
“The Open Is for Anyone
The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Here, athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await. Are you ready? “
…Greg Glassman, the founder and CEO of Crossfit, is a master of coming up with simple illustrations (most of them only need to be deciphered like Coach Jay’s handwriting) to explain some pretty heavy topics. In this particular case, he has made a simple arch to help us “place our needle” on the arch in a hopes of moving it towards the “fitness” end…
This topic was brought up to me today in regards to a blog post. First let me say, that I am by no means a doctor and I certainly do not pretend to be smart (quite the opposite most of the time ha!). As I do before I start typing every blog, I thought I would research and find some quick facts to support our opening questioning…