Been wanting to get a video of my squat and got lucky on the Squat triplet on Feb 26 any suggestions would be greatly apreciated.

http://www.youtube.com/watch?v=qy6U8WyROOI

BC

Overall pretty good!

I would have liked to seen it from the backside, because it’s hard to see depth and all (normally) but I think we can work with it.

Front Squat:

Good elbows!

Depth could stand to be a little lower (I say this because of the tendency to skimp when it gets heavy).  Concentrate on driving the knees out from the top to the bottom.  It was a light weight yet your right leg was dipping in a bit. 

Back Squat:

Head position good

Try for more hip drive. 

You do initiate the squat by sending the hips back, but then it looks like you get to about where you’d do a front squat and you start riding down.  Keep tension in the hamstrings.  This makes it look to me (I’ll defer to my betters) that your knees are a little more forward than they could be on the way up = less hip and more quad is powering the action.  So hips back, then a** up first. 

OHS:

Hip drive and depth. 

Start with the hips going back and then get deeper.  Again you’ll need to concentrate on shoving the knees out at the beginning all the way down and up. 

Anyway, don’t know if you’ll have time to implement these suggestions since GD will beat you with a stick for walking the weight backwards into the rack . . .
TP

Thanks TP as always any and all advice is appreciated and hopefully GD will have some mercy on me as all my formal training so far has come from you guys and MP videos/journal articles and not walking backwards into the rack is somethings I had not contemplated until you just said something about it. And in retrospect it does seem a little foolish now doesn’t it? Like a skydiving school next to an alligator farm, a bad day just waiting to happen.

thanks again.

If I may quote scripture:

First Rippetoe, 2nd: Pg 22: “First and foremost, ALWAYS STEP BACK OUT OF THE RACK. ALWAYS. NEVER PUT THE BAR BACK IN THE RACK BY STEPPING BACKWARDS. NEVER.”

It’s all capped in the original.

HAHAHA!  Get thee a copy of starting strength.  It really is about the only thing a non affiliated crossfitter should have.  You can make do with a lot of things.  But this is like $1000 of instruction packed into $25.  I spend more on beer. 

Oh . . . . and better shoes.

TexasPatrick - 27 February 2010 07:27 AM

If I may quote scripture:

First Rippetoe, 2nd: Pg 22: “First and foremost, ALWAYS STEP BACK OUT OF THE RACK. ALWAYS. NEVER PUT THE BAR BACK IN THE RACK BY STEPPING BACKWARDS. NEVER.”

HAHAHA! Get thee a copy of starting strength. It really is about the only thing a non affiliated crossfitter should have. You can make do with a lot of things. But this is like $1000 of instruction packed into $25. I spend more on beer.

Oh . . . . and better shoes.

I just ordered it this week and according to my tracking number it shipped out of Texas on the 25th of Feb and as of yet has not made its way to the backwoods of Illinois. But I am looking forward to it. Another great piece of news, for me at least, is I just found an affiliate about an hour and ten minutes south of here. I will be emailing them this weekend to see if I can arrange to take their elements classes and maybe pay to come down once a month or so for a WOD. I would do a little happy dance but it might seem a little ridicules.

You know I have been wondering if my shoes might be causeing problems, I saw a thread on the MP about useing Chuch Tayors or Vans Old Schools for a good all around shoes since weight lifting in running shoes is a big No-No. any opinions?

http://www.crossfitbrandx.com/index.php/forums/viewthread/8710/

Right here Mate!

TexasPatrick - 27 February 2010 07:43 AM

http://www.crossfitbrandx.com/index.php/forums/viewthread/8710/

Right here Mate!

Thanks again TP but it seems like the shoe thing is as much trial and error as anything. but those all seem like good places to start trying things on. except maybe the VFF danged ugly, just danged ugly.

BigChip - 27 February 2010 09:12 AM

TexasPatrick - 27 February 2010 07:43 AM

http://www.crossfitbrandx.com/index.php/forums/viewthread/8710/

Right here Mate!

Thanks again TP but it seems like the shoe thing is as much trial and error as anything. but those all seem like good places to start trying things on. except maybe the VFF danged ugly, just danged ugly.

Someone once said they are as ugly as a bucket of vomit, but I felt that was kind of unfair to vomit buckets. I know when I’ve needed one, a bucket was a mighty pretty sight indeed . ..

I love my sambas as a general wod shoe.  I have from time to time drug out the combat boots for squats and dls and will get some lifting shoes eventually, but I’m told I can get a GHD machine . . .

yeah I am working on the home gym right now and Iam hoping if I keep the accessories to a minimum ( shoes etc ) than a c2 is in the budget.   .

For O-lifting, I think the lifting shoes are important.  For doing back squats, deads, and presses they’re nice, but I generally just do them in my sambas.  If the WOD called for cleans, snatches and box jumps, I’d still wear my sambas, because my knees wouldn’t bear the box jumping in the lifting shoes.