All the cues..."stay back" "wiggle the toes" "dig in" "full foot"...and even "get on your heels!"Yes, "heels" is a critical position for many of the exercises at CF. Deadlift, clean, squats, wall ball, KBs...and on!
For example, being able to squat on your heels will tell you about your achilles and backside flexibility, balance, midline stability, and strength.
Will you transfer to the toes? Yes, of course, many exercises require extension from heel to toe (ie, wall ball or snatch). But the foundation is "heels dug in."
See the CrossFit "Why heels?" explanation.
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Oops, forgot to mention what you can do if you are just starting out or find yourself rolling onto your toes alot.
Make sure your achilles is loose.
Work on your balance: elevate heels and practice squatting, driving into your heels (elevated heels will take away that feeling of "falling backward"), or hold onto a pole, band or rope.
Make it a habit to wiggle your toes (just serves as a cue to be back on heels).
Give it a whirl for 2 weeks and see how your squats improve!
Matt - That was one of the hardest things to learn, weight in the heels, it seems simple enough but for some reason it doesn't come naturally. I still make sure I "lift my toes" when doing squats to remind/ make sure I know where my weight is!! Good stuff! You earned a cookie!!
How do you feel Johnnie UUUUUUU?
Much better, antibiotic is working very well, hope to be back at CF on Saturday!!
Thanks for asking!
LiveWrong
Great article in the paper this morning - nice Chris!....and great form Gretchen!!
Thank you thank you. I will be signing autographs this evening.
Johnnie - glad to hear you're feeling better! See you on Saturday :)
Great article for sure (although I STILL don't like wall ball despite it's benefits!). I'm so glad that even though the article's title indicated it was about getting a bikini body, Chris mentioned the importance of physical fitness and exercising for the mental health aspect as well...not just for vanity purposes!!!
Nolde run on Friday at 3:15 from the Oregon Rd Parking lot. (4 - 5 miles) Anyone that's interested can meet us there!
Johnny U, you are sick too? We were partners last Thursday night, so I'm blaming you for this wicked cold :) Knocked me for a loop. Started on antibiotics last night so should be back soon. I would have to agree with Gretchen from an older post that if it's below the throat, don't workout. I wasn't feeling good at Monday AM CF, but worked through it and it was downhill from there. I'll remember that in the future Gretchen!!
Natalie, sorry I hope you didn't catch it from me...but the odds are not in my favor.....I know where you're at and it is not fun...I thought it was just a cold too, until it took a nasty turn for the worse....The antibodies worked well though and I felt much better after about 3-days....going to give class a shot tomorrow, it's been a week for me....Yikes...Get well!!
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