Things I need to work on

Hip Stability

I have a tendency to rotate a bit when coming out of the bottom of the squat.  I have been experiencing some pain in my hip flexor of my right leg.

I need to incorporate more single leg movements and really load through my hip to activate my glute.

Lower Trap and Lat Activation

I need to just do more JC band pulls and pull ups while focusing on activation of those muscles.

Glute Strength
I am going to start experimenting with hip thrusts. A Bret Contreras specialty. Success story of hip thrusts. 

Foot and Ankle Strength
Just having had tons of different injuries to my ankles, I know and feel that there is just general weakness in my ankles, especially on my right side.  This also could be the cause of my right hip issue.

The single leg work should help improve stability.

Squat Thread With Dominik

Justin Ehrhardt
Completely opposite of the the Westside method of squatting back and not down. The forces around the knee joint in figure A are obviously greater than forces at the hip. While figure B the hip is the primary mover loading from core to extremity. Even with the front squat, it would make more sense for the hips and knees to be closer to the center of gravity than one or the other. I would say that the knees generate less power thus should be closer to the midline. But this is just my opinion. I am not an expert..yet.

Dominik Pieklo
very good understanding/reasoning J-Man. True you can hoist more in figure B style of lifting. due to the mechanical advantages you've explained, which I like the reasoning very much, but figure A is meant to transfer over into front and overhead squats. Olympic Lifting. You know your shit man !

Justin Ehrhardt
Proper mechanics of a back squat will lead to a heavier back squat. A heavy back squat with proper mechanics will allow you to front squat heavy. Where a figure A back squat, is at a mechanical disadvantage; you'd forced to use a lighter weight. The combination of heavy back squats, and front squats will only naturally lead to a stronger OHS as the bar is directly overhead. But forcing unnatural positions doesn't seem worth the risk. Each movement has proper(ideal) mechanics and should be trained separately to capacity in my opinion.

back

The keystone of the arch of a man's strength is the "small" of his back. A man may have wonderful arms and fair legs; but if he is weak in the loins and in the lower part of the back, he can never be classed as a real "Strong Man." By Alan Calvert

My CrossFit-defined

CrossFit is what you want it to be. It is amazing because so many various forms of training/fitness fall under the "Constantly varied, functional movements executed at high intensity." definition. In addition, strength, power, speed, agility, balance, coordination, cardiovascular/respiratory endurance, stamina, flexibility and accuracy can be trained in various ways or of varying degree. Some may feel that one general physical skill is of greater importance and should be trained over another. While another may believe the complete opposite. You can train each element individually, or using combined movements.

How do I define CrossFit?
Simply, it cannot be defined. CrossFit is so progressive and cannot be summed up into a concise definition. It is about success and survival of the fittest. Being able to pick up something heavy and pressing it overhead, carrying heavy things, pushing or pulling heavy objects, climbing, crawling, sprinting, throwing, punching, kicking, wrestling, jumping, dodging, swimming, is CrossFit. I feel that CrossFit is a test to the ultimate animal on Earth; humans. I believe that cavemen were our ancestors-primal beings that passed along genes that were built on survival. We have the caveman inside of us. Yes, it is so. We have just become soft from our technology. Many people will die within days without it! CrossFit improves survival rate. If something catastrophic happened, CrossFitters will be more apt for survival.

Ay my age, I feel that strength, power and speed top my list, while agility and accuracy are lower on my hierarchy of the 10 General Physical Skills. Of course they are all extremely important. But as you age, strength, power and speed are the first to go. I want to train these elements to extend the duration of strength, power and speed in my life.

As far as Weightlifting, Gymnastics and Monostructural,at this point in my life, weightlifting has more of my attention. Getting stronger is like trying to climb the biggest mountain...you go PAST the heights of the beginner mountains. Training for strength/power/speed through weightlifting will improve your balance, agility, coordination, cardiovascular/respiratory endurance, stamina, flexibility and accuracy, but never visa versa.

It's about art and sport.

It's about fun.
You wouldn't be enjoying it if it wasn't fun somehow. If you don't like it, goodbye. Go get on the low survival rate list.

It's about you.
I do this for me. It does something to me. It makes me want to be better. Do you want to be better or worse, at anything? If you want to be worse at something go crawl in a hole and die. Stop wasting my air.

3-3-3-3-3-3 Back Squat @ 100kg

1-1-1-1-1-1-1 Deadlifts @ 140kg

Kicks Punches and Throws are plyometrics.

Sledgehammer is a great substitute.

If you care at all about your health and life.

Consider this:

If you stop breathing, most people will probably pass out in 1 to 2 minutes and suffer brain damage around 5 minutes.

"In hot conditions with no water, dehydration can set in within an hour. A baby locked in a hot car or someone who is physically overexerted in the heat without replacing fluids can actually die in a period of several hours."

Ghandi fasted without food for 21 days. Medically speaking, most doctors agree that healthy humans can go up to eight weeks without food as long as they have water.

Although these are extreme cases of strictly survival, this goes to show how important these simple components of life are often overlooked, or under appreciated. These extremes make a difference to me. I am probably not breathing enough, not drinking enough, and am overly concerned with food.

I am not going to stop breathing, drinking, or fast for any long period of time. Although these are often parts of life that just happen without any thought, you are in control of these simple life sustaining elements. The diaphragm is the primary muscle used for breathing, it can be trained through practice of diaphragmatic breathing.  Drink more water and eat healthy clean food.  Duh.



http://health.howstuffworks.com/diseases-conditions/death-dying/live-without-food-and-water.htm


http://wiki.answers.com/Q/How_long_can_you_live_without_air_food_and_water

http://imagine.gsfc.nasa.gov/docs/ask_astro/answers/970603.html

power cleans

3 x 5 Power Cleans

(80kg, 90kg, 95kg)