My kid can beat up your kid...

My kid can beat up your kid...

Warm-up: 3 Rounds – 10 Air Squats, 10 GHD Sit-ups, 15 Double Unders

Speed Squats: 10×2 @ 50% of 1RM (each set on the minute)

Deadlift: 5RM

MetCon – Tabata Burpee Box Jumps:
8 Rounds of 20 seconds work, 10 seconds
Burpee to the ground and instead of jumping up and clapping, jump on top of box (24/18″)

This cycle will see plenty of cleans, jerks, snatches, deadlifts, and squats.  Hey!  That’s just like every other cycle we do!  Well, no and yes.  For instance, today was the first day most of you have done speed squats.  Those were fun…

So with all this Olympic lifting let’s reassess why we should be pulling and pushing from our heel instead of the balls of our feet:

1) Pulling the snatch, clean, and deadlift from the heels engages more hamstring and glute enabling more weight to be lifted (which is a good thing, Rachael).

2) Pulling from the heels keeps the body and barbell system balanced making technical movements easier to accomplish.

3) When squatting, whether it be from catching a clean/snatch in the hole or doing sets across of back squats, you want to drive through your heels for more reasons than just muscular recruitment.  There is a phenomenon called biased tissue loading.  All it really means is if you bend your knees before sending your hips back in a squat, your patella tendons are going to be “feeling it” more than anything else.  “Feeling it” is a scientific term.

Go ahead and try an air squat.  Stand up out of your chair.  Begin your air squat by sending your knees forward first.  How much does that suck?  Any of you out there with jumper’s knee?  That’s just a hot patella tendon from all your crappy squatting, jerking, push pressing, and box jumping.  What can we do to keep these tissues from having this extra loading?  Well for one you can stay on your heels in a squat, jerk, or any movement where you must press your feet against earth (that’s a lot, eh?).

4) So lastly, and possibly most pertinent to tomorrow’s work, drive through your heels when jerking and push pressing.  Nothing gets those knees hotter than high rep push presses (think Filthy Fifty) done from the balls of the feet.  So compress through your heels all the way through the movement.  A common fault in a heavy jerk is to compress through the heels on the dip, and then at the bottom the athlete rocks forward on to the balls of the feet for the drive.  Let’s look at that in video…

Coach G

By | 2017-04-25T14:39:54+00:00 March 11th, 2010|CrossFit Ktown Knoxville, Uncategorized|14 Comments


  1. Brandon March 11, 2010 at 7:39 am

    Pretty sure I’ve been suffering from “jumper’s knee” my entire life. Guess when your squats/jerks look like mine, that’s what happens.

    On an unrelated note, Grant is a sissy girl

  2. Ben March 11, 2010 at 7:50 am

    Congrats Kevin you are now famous! Not only are you used as the Ginnie pig for the days workouts but now you are the poster child on what not to do…haha. Your form is still better than mine though. Besides it wasn’t your fault, I think it was the music.

  3. Kirsten March 11, 2010 at 7:55 am

    I concur, though not on the sissy grant comment. On a later note perhaps it’s best that I don’t use you as a template modify my form ;)

  4. Kerr March 11, 2010 at 7:56 am

    I, for one, have never heard of this “jumpers knee” and am somewhat skeptical of its existence. I’ve been doing squats incorrectly my whole life and there’s ABSOLUTELY NOTHING the matter with me…

  5. Brandon March 11, 2010 at 8:24 am

    Kirsten, you can only hope to have form as beautiful as mine.

    Just don’t exactly copy my jerk, or squat, or snatch for the most part. You should probably ignore most of the clean too…

  6. crossfitktown March 11, 2010 at 8:41 am

    It should be known that Kevin always requests something with a catchy piano tune and male falsetto at 6AM.

    Also, does anyone else see anything wrong with Kevin’s jerk? I don’t mean to pick on Kevin because several of us make this mistake when jerking…


  7. crossfitktown March 11, 2010 at 8:42 am

    Kirsten :

    On a later note perhaps it’s best that I don’t use [Brandon] as a template to modify my form ;)



  8. Miss J March 11, 2010 at 9:07 am

    First of all don’t hate on Mika (that’s the band playing). Secondly, I laughed out loud on your comment Brandon, and thirdly Kevin’s recovery from the jerk is pretty terrible. :-) <3 you Kev!

  9. Brandon March 11, 2010 at 9:25 am

    Was going to mention the recovery. And glad I could entertain Jess.

  10. Taylor March 11, 2010 at 9:39 am

    I personally feel kevin’s split was entirely too wide. Maximum of 6 inches would be preferable…

  11. crossfitktown March 11, 2010 at 9:45 am

    Only you and Jeff split 6 inches. Although, Jeff is pushing 8in lately – especially in the morning. Too far?


  12. Brandon March 11, 2010 at 9:47 am

    There’s a joke here about Taylor preferring 6 inches… Can’t quite put my finger on it though…

  13. Becca March 12, 2010 at 4:41 am

    There’s Ryan! My computer navigation skills strike again. All that talk about the jerk.. Before long Ryan will show you all how to do it! Thanks Grant aka Sissy Girl….I guess? LOL

Comments are closed.