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Old 04-22-2008, 08:01 AM   #1
Jon Gilson
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Again Faster TV and the Mic'd Instructor

Hey Guys,

We've recently launched two new video channels over at Again Faster: Again Faster TV and the Mic'd Instructor. Again Faster TV is geared toward the lifestyle side of CrossFit--we're currently producing a series on the firefighters of the Scott Firefighter Combat Challenge and their training, called "The Toughest Two Minutes".

The Mic'd Instructor is yours truly, coaching my classes over at CrossFit Boston. Please note that I tend to swear from time to time, so videos may not be WFS.

Check them out, and let me know what you think! You can get me anytime at jon@againfaster.com.

Again Faster TV: http://www.againfaster.com/again-faster-tv/
The Mic'd Instructor: http://www.againfaster.com/the-micd-instructor/

Best,

Jon
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Old 04-22-2008, 08:09 AM   #2
Melissa Urban
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Re: Again Faster TV and the Mic'd Instructor

Jon,

I watched the Mic'd "squat" video last night, and it was fantastic. I would give anything to be able to squat like EC - all my stuff looks like her "immature" examples. I am putting the stretches, KB squat and "pole" work on deck every day, to try to get into more of that upright position. Every time I try to get there on my own and maintain a good lumbar curve, I fall over backwards.

I didn't specifically hear this in the video, but I assume the immature squat is both a flexibility issue and a core strength issue?

Thanks for the tips.
Melissa
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Old 04-22-2008, 08:19 AM   #3
Anthony Bainbridge
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Re: Again Faster TV and the Mic'd Instructor

I like the use of kb squat - same benefits of positioning from the front squat, but no wrist strain on the newbies. Good stuff Jon!
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Old 04-22-2008, 11:36 AM   #4
Lisa Quinn
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Re: Again Faster TV and the Mic'd Instructor

Nice clear explanation and visual examples~
Good job Jon!
Thanks for sharing~
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Old 04-22-2008, 01:51 PM   #5
Jon Gilson
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Re: Again Faster TV and the Mic'd Instructor

Thanks, guys! Keep an eye out for new stuff next week.

Melissa, you're absolutely correct regarding the squat. It is a matter of stability and flexibility, and I'm beginning to think it's more of the former and less of the latter. If I can articulate my thoughts on that point in actual english, and prove them empirically with actual athletes, you'll see an article and/or video.

Best,

Jon
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Old 04-22-2008, 02:37 PM   #6
Brandon Oto
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Re: Again Faster TV and the Mic'd Instructor

Awesome resource Jon. Hope they keep coming.

I think I have to beg a more complex issue with regards to the squat, though. While CF traditionally advocates the as-vertical-as-possible position for front, air, and overhead squats, it's not the only way, and Mark Rippetoe makes a compelling case for the advantages of a very horizontal (that is, hip more closed, knees more open) squat that prioritizes the posterior chain to move more weight. This comes up mostly for low-bar back squats, but he advocates the same position for overhead squats if shoulder flexibility allows (you can see this in a recent front page video).

I'm not convinced that "more vertical is always better" is an accurate way to approach squatting, even just for air squats. In particular, trying to actually get the torso COMPLETELY vertical is completely impossible for most people without elevated heels (weightlifting shoes) and front-loaded weight. I'm not sure I see the benefit in telling someone whose back is neutral, knees are tracking over their feet, weight balanced midfoot, etc. that their squat would be improved by leaning back more. Yes, the erectors are stressed more under load by a more horizontal back (more force goes to shear rather than compression), but that doesn't indicate to me that we should all be turning into lamp posts.

I've seen this coaching philosophy a number of times in the CF community and I find it somewhat confusing. Maybe someone can fill me in on the thinking here.
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Old 04-22-2008, 02:40 PM   #7
Jon Gilson
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Re: Again Faster TV and the Mic'd Instructor

Brandon,

I understand your concern completely, but I don't want to turn this thread into a debate on squatting.

If you'd like, I be happy to explain my thinking via email. Just shoot me a line.

Best,

Jon
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Old 04-22-2008, 03:08 PM   #8
Jeff R Tucker
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Re: Again Faster TV and the Mic'd Instructor

Great job Jon. Very nicely done and an excellent recourse.
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Old 04-23-2008, 01:44 PM   #9
Derek Maffett
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Re: Again Faster TV and the Mic'd Instructor

I like that you're differentiating between correct squatting and mature squatting. Most such videos wouldn't go into it as much.
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Old 04-24-2008, 03:40 AM   #10
Patrick Haskell
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Re: Again Faster TV and the Mic'd Instructor

Quote:
Originally Posted by Jon Gilson View Post
I understand your concern completely, but I don't want to turn this thread into a debate on squatting.

If you'd like, I be happy to explain my thinking via email. Just shoot me a line.

How about a completely new thread? I'd like to hear that explanation, too. (I'm in the upright OHS camp, but that's just because my shoulder flexibility is already challenged enough by that.)
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