We had a question about the squat.  The question dealt with the positioning of your knees and toes when you are in the very bottom of the squat.  Whenever we teach the squat to anyone, one of our main cues is to stay on the heels.  This is meant to balance the body over the center point, which are the heels.  When you are in a deep full squat as in a squat clean, your butt will be down by your ankles and your knees should be wide.  The question was should the knees go out past the toes.  When you are deep and bottomed out in the squat, whether front or back, your knees will be just barely past your toes and this is not a problem as long as you are driving your knees wide and sitting flat on your feet. If your knees extend out over knees by inches then you are either leaning forward too much or your knees are not driving out.  Remember that when your knees drive out it will lock your back in place and make it difficult for you to bend over.  This will keep your chest up and the bar up.  Also if your feet are slightly turned out and your knees are pushed out, it will allow your torso to sit more upright for a more powerful drive upward.  If you have issues with getting your knees wide, try to see if it is hip flexibilty, or ankle flexibility that is limiting you.  Dissect your position and then MWOD those issues and hopefully that will clean it up:)

REGISTER FOR THE 2012 REEBOK CROSSFIT GAMES OPEN AT THIS LINK!!!!!  Once you make a profile, then you can register on Feb 1.  On Feb 1 you will be able to find the INFERNO as your team to sign up with!!!  COME ON EVERYONE!!!!  LETS DO THE BIGGEST FITNESS EVENT EVER!!!!

BURPEE CHALLENGE:  81 Burpees

FEEL THE BURN!!!!

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"Fast and Heavy"

INFERNO Warm-up x 3

Complete the following:

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"Elizabeth"

21-15-9 reps

     Squat Cleans (135#, 95#)

     Ring Dips

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then....

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Overhead Squat

     3-3-3-3-3

*Warm up first, then you 1st set should be at 80% of your 1RM.  Go HEAVY!!!!!

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MWOD......get that bod ready for HEAVY overheads!!!

[youtube https://www.youtube.com/watch?v=tJoTVVZadUs]

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