Right on Oly… thanks for that. Missed the wod today due to back to back night and then day shift but Thursday I’m going to get some video of my air squat and see if I can find/make an appropriate size box for your suggestion. Thanks again and hopefully I’ll get those videos up tomorrow.

Garddawg - 12 August 2011 12:41 PM

First I have to say my piece.  If you want to be a beginning powerlifter and do not care about your fitness level then SS is a good fit.  If on the other hand you are doing SS so that you can bring the strength you gain back into CF you are going about it bassackwards.  We have literally shown this is an extremely inefficient method to accomplishing that goal.  Case in point.  Keegan’s squat is an American record, completed only four days after competing in the teen challenge at the CF games, which were completed only 4 days after running a 17:00 5K.  That is the definition of fitness defined by CF.

A couple of things regarding back angle.  First midline stability.  Your hips are the movers, but the spine supports the load.  Keegan’s spine is held rigid and the load maintains it position throughput the lift.  Watch what happens to the load while you lift.  First in regards to spinal integrity.  Secondly, watch the position of the load.  The load shifts from the center of your foot forward.  This happens a lot with folks misinterpreting Rips squat cue to drive with the hips.  Rip will allow someone to initially let their chest fall when they learn the hip drive, but this is not what he wants out of more mature lifters, or those who understand the hip drive.  The back angle shouldn’t change.

Commonly the cue is chest up.  In practice we haven’t seen that work well.  Louie uses the cue shoulders into the bar.  We have found arch into the bar the best cue.  Your hips drive the movement but your shoulders need to lead the movement..

What did you say? you’re a structual engineer aren’t you Garddawg? BTW keegan sounds like a teenager.not the same as 40 + year old guys. Teenagers still bounce. We old guys go splat crunch

Yes he does.
http://www.crossfitbrandx.com/index.php/forums/viewthread/13686/

Garddawg - 19 August 2011 12:33 PM

Yes he does.
http://www.crossfitbrandx.com/index.php/forums/viewthread/13686/

Wow where do we sign up. I bet all of us regardless of age could jump up on a stack of tires with proper training. Nothing to to do with youth or genetics right.GD you crack me up   If you want to jump high you practice jumping high. If you want to Squat ask a powerlifter or Olympiclifter, We had it figured out. long before Crossfit.

Actually I would blame his jumping on his deadlifts and back squat.

Garddawg - 19 August 2011 05:29 PM

Actually I would blame his jumping on his deadlifts and back squat.

That and genetics.The Boy obviously has Kangaroo in his gene pool. Just as an after thought, I would say the youngster has trained to jump high.Psychologicaly speaking you don’t aproach something that height cold, you do it thru progression. I used to jump up on things too,As I said before to jump high you train to jump high since lower box jumps don’t prepare you for that height physically or mentally, and heavy squats and Deadlifts sure don’t cover plyometeric stimulation. So don’t try to con another old Gheezer, I too know about treachery and old age trumping youth and talent. Bovine excrement not permited

olypowerguy - 20 August 2011 05:50 AM

Garddawg - 19 August 2011 05:29 PM

Actually I would blame his jumping on his deadlifts and back squat.

That and genetics.The Boy obviously has Kangaroo in his gene pool. Just as an after thought, I would say the youngster has trained to jump high.Psychologicaly speaking you don’t aproach something that height cold, you do it thru progression. I used to jump up on things too,As I said before to jump high you train to jump high since lower box jumps don’t prepare you for that height physically or mentally, and heavy squats and Deadlifts sure don’t cover plyometeric stimulation. So don’t try to con another old Gheezer, I too know about treachery and old age trumping youth and talent. Bovine excrement not permited

See all of that is what is interesting, while Keegan claims to be black from the waist down nobody can actually find anybody with any jumping ability in his lineage.   In his training we jump a lot.  But on 24 and 30” boxes.  The last time Keegan jumped higher than that was May when he jumped on a 55” box for a video.  The time before that was February.  The tires get pulled out every few months, he doesn’t “train” in the sense most people would think to do that. 
He met the guy that holds the world record in the running box jump at the CF Games.  He decided to see how close he could come.  It was probably a year since he tried a running jump for height.  I still blame the deadlift, squat and Oly lifting.

Garddawg - 21 August 2011 01:16 PM

olypowerguy - 20 August 2011 05:50 AM

Garddawg - 19 August 2011 05:29 PM

Actually I would blame his jumping on his deadlifts and back squat.

That and genetics.The Boy obviously has Kangaroo in his gene pool. Just as an after thought, I would say the youngster has trained to jump high.Psychologicaly speaking you don’t aproach something that height cold, you do it thru progression. I used to jump up on things too,As I said before to jump high you train to jump high since lower box jumps don’t prepare you for that height physically or mentally, and heavy squats and Deadlifts sure don’t cover plyometeric stimulation. So don’t try to con another old Gheezer, I too know about treachery and old age trumping youth and talent. Bovine excrement not permited

See all of that is what is interesting, while Keegan claims to be black from the waist down nobody can actually find anybody with any jumping ability in his lineage.   In his training we jump a lot.  But on 24 and 30” boxes.  The last time Keegan jumped higher than that was May when he jumped on a 55” box for a video.  The time before that was February.  The tires get pulled out every few months, he doesn’t “train” in the sense most people would think to do that. 
He met the guy that holds the world record in the running box jump at the CF Games.  He decided to see how close he could come.  It was probably a year since he tried a running jump for height.  I still blame the deadlift, squat and Oly lifting.

My dad and I had a genetics discussion today. He asked me if my boy was playing baseball yet. My wife is from Taiwan and I am half Puerto Rican I told him not yet. My dad says, That boy is half Asian and Puerto Rican he needs to play baseball!!! LOL!!!

So if I understand things right, the dead lift, squats and Olympic lifts are the training and the result is being able to jump that high. When I was in high school our coach discouraged us from lifting weights. He said it would negatively affect our playing ability on the court. After seeing this video, I would say he’s dead wrong about that. By the way, it took me a while to get the black from the waist down joke:) LOL!!!  It just hit me!!

Garddawg - 19 August 2011 05:29 PM

Actually I would blame his jumping on his deadlifts and back squat.

Louie Simmons would say you’re right. GD, have you heard Louie’s box jump story?