CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Starting
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Starting For newcomers to the CrossFit methodology

Reply
 
Thread Tools
Old 10-02-2013, 07:18 AM   #1
Casey Clutter
Member Casey Clutter is offline
 
Profile:
Join Date: Sep 2013
Location: Moundsville  WV
Posts: 2
Flexibility

Hey guys I have some questions about calf and ankle flexibility. I've been crossfitting for a little over a month on my own and it quickly became apparent that my squat form (especially my back squat) is not good. When I get about 3/4 of the way down in my squat, my heels come off the ground. If I keep my weight on my heels, I fall on my back. To compensate for this I have been taking an extra wide stand for my squat so I can keep an arch in my back. I have heard that calf flexibility could be the issue. I played basketball for 10 years or beter and I was never really good about stretching my calves. Could this be the problem and if so how do I correct it, and how long would it take to fix?
  Reply With Quote
Old 10-02-2013, 07:37 AM   #2
Scott Kraatz
Member Scott Kraatz is offline
 
Scott Kraatz's Avatar
 
Profile:
Join Date: Jan 2011
Location: Homewood  IL
Posts: 133
Re: Flexibility

Mobility WOD (wfs http://mobilitywod.com)

Last edited by Scott Kraatz; 10-02-2013 at 07:38 AM.. Reason: typo
  Reply With Quote
Old 10-02-2013, 07:40 AM   #3
Scott Kraatz
Member Scott Kraatz is offline
 
Scott Kraatz's Avatar
 
Profile:
Join Date: Jan 2011
Location: Homewood  IL
Posts: 133
Re: Flexibility

Oh yeah, get his book too:

Becoming a Supple Leopard - Kelly Starrett

It's the movement bible.
  Reply With Quote
Old 10-02-2013, 08:40 AM   #4
Casey Clutter
Member Casey Clutter is offline
 
Profile:
Join Date: Sep 2013
Location: Moundsville  WV
Posts: 2
Re: Flexibility

Thanks!
  Reply With Quote
Old 10-03-2013, 08:34 AM   #5
Michael Cook
Member Michael Cook is offline
 
Profile:
Join Date: Oct 2012
Location: Portland  OR
Posts: 597
Re: Flexibility

Its hard to say how quickly your ankle flexibility will improve. But you will have the best chance of improvement if you do a little something to improve your ankle flexibility at the beginning and end of every practice.

Here are some stretches I like for my ankles and calves:

Take a thick band and wrap it around a post, and then wrap the other end around your ankle, and lean forward.

While seated, take a lacross ball or softball and roll out your achilles tendon and calf, using a side to side motion.

With your foot half way on and half way off a box lower and raise yourself with straight legs.
  Reply With Quote
Old 10-03-2013, 07:15 PM   #6
Brian Sadowski
Member Brian Sadowski is offline
 
Profile:
Join Date: Aug 2013
Location: New Brunswick  NJ
Posts: 43
Re: Flexibility

I have only been crossfitting for 2 months, and had similar issues early on. Aside from whats stated above try to get into a squat position at some point during the day. K-Star preaches the 10 minute squat test I am up to 4 minutes and change but just do your best to get into a squat position even if its for just a few seconds and build on that. While I am not where I want to be I have gotten better....I am also a proud owner of Becoming a Supple Leopard
  Reply With Quote
Old 10-03-2013, 07:22 PM   #7
Brian Strump
Affiliate Brian Strump is offline
 
Brian Strump's Avatar
 
Profile:
Join Date: Sep 2009
Location: Charlotte  NC
Posts: 2,619
Re: Flexibility

Quote:
Originally Posted by Scott Kraatz View Post
Oh yeah, get his book too:

Becoming a Supple Leopard - Kelly Starrett

It's the movement bible.
It is the CrossFit movement bible.

As for your ankles,

If you can do an air squat, and other squatting with our without weight without your heals coming off the ground, it is NOT a mobility/flexibility issue. Read that last sentence again since the majority of the replies will be to stretch the calves, or to ankle mobility work. That will not correct your issues.
If you can squat without weight, or low weight, AND you do so correctly, then you ADD WEIGHT which then causes you to come off of your heels, this is a stability issue.
How can this be a mobility issue if the OP can squat without issues, until added weight with back squats?

If you want to get that corrected, find someone that tells you that.
__________________
Brian Strump, D.C., FMS, NKT
www.crossfitsteelecreek.com/
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is Off
HTML code is Off

Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Flexibility Jeb Smith Exercises 8 04-01-2009 07:05 AM
Flexibility? Jon Shilling Fitness 11 08-09-2008 01:00 PM
Flexibility Benjamin Walsh Testimonials 2 05-13-2008 07:17 PM
Flexibility Scott Jenkins Starting 14 02-17-2008 12:12 PM
Flexibility for the Os Justin Jacobsen Exercises 2 12-02-2003 11:26 PM


All times are GMT -7. The time now is 01:59 AM.


CrossFit is a registered trademark of CrossFit Inc.