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It’s time for your form check-up

Home/CrossFit Ktown Knoxville, Uncategorized/It’s time for your form check-up

It’s time for your form check-up

Trust me, Blake will get those knees locked out.

Trust me, Blake will get those knees locked out.

Warm-up: 25 Medicine ball cleans (20/12lbs)

Snatch: 15 minutes to work up to 1RM

MetCon – For Time:
Dumbbell push press
Kettlebell swings (50/35lbs)

With Cindy retest only days away, the doctor orders a bit of form check-up. The first order of business is air squats. The biggest problem with air squats is not reaching proper depth at the bottom and the lockout at the top. Both are easily fixable, but sometimes the lockout is difficult to recognize it is being improperly done. Not only do the HIPS have to opened (stand tall), but the KNEES must also be in extension. One without the other is like wall balls without the ball. Much easier, but doesn’t work.

Next come push-ups. First, a push-up must be as far down as you can go (preferably chest to ground), and several of you can achieve this. Secondly, a push-up must rise all the way to the top with extension of the elbows. I will not name names, but numerous people are guilty of this. By not locking out a push-up, you forfeit that rep. Your range of motion has suddenly become less and therefore, easier. Also on push-ups some people are actually just moving their chest up and down rather than their whole torso. This is difficult to correct during a MetCon and can look deceivably like an actual push-up.

Finally, I will address pull-ups. I am pleased to say that everyone’s pull-ups have been magnificent lately. Just keep remembering that if the chin isn’t over the bar and the arms aren’t locked out at the bottom then the rep is poor.

All of these ways to make reps easier are clever tricks, but when it comes to the workouts, we have to stay honest!

Tricks are for kids,
<3 Coach Miss J

-Post to comments which exercise of Cindy is the most difficult for you (to correctly perform).

Some more good looking air squats!

Some more good looking air squats!

By | 2017-04-25T14:40:15+00:00 September 1st, 2009|CrossFit Ktown Knoxville, Uncategorized|21 Comments


  1. Coach G September 1, 2009 at 6:23 pm

    I would say the most difficult movement for me during Cindy is the walk back to the pull-up bar after the 15 air squats. After round 2 or 3 I just don’t want to grab the bar again. But I will – at least for another 25 round or so…


  2. Brandon September 1, 2009 at 6:54 pm

    Hey buuuuuuuuddy.

    Looking forward to Friday so I can smoke Cindy with you and Forrest. (Cindy, of course, being the cool new slang for marijuana~)

    P.S. The hardest for me is pushups, since mean old coach G doesn’t like my “lockout” at the top.

  3. forrestlong September 2, 2009 at 5:28 am

    jessie doesnt like anybodies push ups that are as fast as yours or mine brandon. well you know what jessie, i dont like your double unders. theyre too fast and…perfect.
    air aquats by far are the hardest for me. im with grant after round 2 or 3 my knee just gets mad at me and tells me to go deadlift something. stoked about friday though…me and my knee will do our best to keep up and try to push someone to 3o rounds

  4. forrestlong September 2, 2009 at 6:02 am

    ps guys the walk is back at my church this week. it will be from 9-1015 tonight. blake went last week, so he might be going again and you can ask him how it was. my friend chris campbell will be there as well if you are looking for someone to go with.

  5. James September 2, 2009 at 6:13 am

    My pull ups are much better/faster now so I’m thinking this time around push ups will be my weak point. Air squats, I punch air squats in the face then laugh at them… I’m just glad there are no sit ups. I don’t think Team Baboon can take another 100 or so sit ups…Mom and Pops are in town so I’m out today and tomorrow but will see you blokes and sheilas sometime on Friday for a visit with Miss Cindy. Holla!

  6. Coach G September 2, 2009 at 8:11 am

    Ah James, I’m sad you’re missing today. It’s a perfect workout for you…

  7. Brandon September 2, 2009 at 9:39 am

    Forrest: apparently Grant has some Spealler-like buddy coming in Friday to whip our asses at Cindy.

    Bring your A-game~ I expect at LEAST 28 rounds from all of us. No excuses.

  8. forrestlong September 2, 2009 at 12:25 pm

    who is this guest grant? do tell. if he can rep out air squats like spealler does pull ups, then i already dont like him

  9. Coach G September 2, 2009 at 12:52 pm

    Erik Behan is coming in…he’s gonna spice things up a bit for us.

  10. forrestlong September 2, 2009 at 5:43 pm

    ahhaha son of a gun. well im going to peg him for at least 28 rounds…so looks like 30 will be a magic number on friday. guess ill have to take a day off tmw now…was going to do angie x2

  11. Brandon September 2, 2009 at 6:44 pm

    What if we all hit 30… that would be quite baller. I feel it boys.

  12. forrestlong September 3, 2009 at 5:20 am

    for myself, if i hit 30…im retiring from cf and never doing another metcon ever again…ever. if we all hit 30, im going to walk over to the liqour store and get you and grant some tequila, rum for myself, and moonshine for mr behan….and then we all do a heavy fran

  13. crossfitktown September 3, 2009 at 8:01 am

    Hahaha, oh how I hope we all hit 30+ tomorrow…


  14. James September 3, 2009 at 8:32 am

    20 minutes of Cindy, lets break it down by the numbers.
    30 rounds = 1 round every 40 seconds = 1 rep every 1.2 seconds (with 1.2 secs between movements) That’s insane! I would be highly impressed if someone accomplishes this feat. If all four do it I’ll have t-shirts made that say “The Cindy 30 Round Club”

  15. Blake September 3, 2009 at 11:55 am

    dont worry. Ill lock out my squats for Cindy . . . and for the rest of my life for that matter.

  16. Brandon September 3, 2009 at 12:27 pm

    Why tequila? Can I request something else? Maybe a nice whiskey or something? Gentleman Jack please.

  17. Brandon September 3, 2009 at 12:31 pm

    P.S. James – The record is 38 rounds O_o

  18. Coach G September 3, 2009 at 12:37 pm

    Looks like getting 30+ will earn us a spot in the top 9 of the CF Games 2009 Cindy rankings. Does this worry you?

    And Forrest, while we’re making requests here…nothing but Patron touches these lips post girl workouts.

  19. Brandon September 3, 2009 at 12:39 pm

    That can’t be right … I’m already on the first page with (a semi-legit) 25+?

    30+ would be filthy, and I think it’s entirely do-able…

    And good choice on the Patron sir.

  20. James September 3, 2009 at 1:28 pm

    The guys closest to my age and weight on that chart are between 22 and 24 rounds. I’m definitely gonna shoot for 22. That’s nine more than my last Cindy…38 rounds! I think Spealler is cyborg from the future. See you guys tomorrow.

  21. crossfitktown September 3, 2009 at 2:39 pm

    I love how this post became a Forrest, Brandon, Grant comment fest. :-)
    <3 Miss J

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