Hello Friends! There is a pretty big CrossFit Competition in Denver this weekend known as the “Turkey Challenge“. Personally, I consider it the second biggest “local” event of the year, and the turn-out will be AWESOME! (If you live in the area, you should come to MBS CrossFit Saturday and/or Sunday to check it out.)

With the event coming up, I thought I would share two different posts I’ve come across recently that will not only apply to athletes participating this weekend, but to athletes (especially CrossFitters) everywhere! The first is a list of useful stretches that we should probably all do this weekend.

This post comes from the crew at CrossFit Done Right in Rockville, Maryland, and it’s called “9 Stretches You Should Know“. It features a TON of links to videos and articles from Kelly Starrett’s Mobility WOD web-site. That site, if not already, should be bookmarked on ALL of your browsers. Hundreds of hours of stretching and mobility techniques for every part of your body!

This post features a link to info on stretches to help warm up 9 areas of the body in particular. Yeah, 9, so you can pick and choose what needs it the most!
1- Heal Cord & Calves
2- Front of Hips
3- Shoulders and Bands
4- High Groin/Hamstring
5- Hamstring
6- More Hips and Glutes
7- Feet
8- Shoulder Blade/Rib Cage
9- Neck and Traps

Please check out the page and learn at least one new stretch!

The second post is about SQUATTING. Yes. Squatting. There are a lot of people out there who argue and claim to know what is and isn’t the safe and appropriate depth to squat as an athlete. Before I share the link, let me share my own personal take. While this is highly influenced by my last 4 years following CrossFit, let me state that much of this stance has to do with my own personal experience with the movement. I feel that when performed safely and correctly, that the full depth squat (crease of the hip below the top of the knee) is one of the most effective strength and conditioning exercises known to humans.

So this post, which is called “3 Squatting Myths That Refuse To Die“, talks about…. three myths:
– Myth #1: Squatting below parallel is bad for your knees
– Myth #2: Your knees should never go past your toes
– Myth #3: Squats are bad for your back

My favorite part of the post, is that it HAPPENS to feature a picture of my good friend, Zach Krych (who had yet another INCREDIBLE video made about him and his story)!

So, do me a favor please, friends.

Check out the post above about mobility, and then read the post about squatting, and please share your thoughts with me on the two topics. I always welcome discussions about what you all think about those things, those two areas in particular.

Thank you in advance for checking out the post, the blog, and for your comments!

  1. Tommy yau says:

    This is one of the better posts yet! In Colorado Springs on Saturday, Colorado Springs Crossfit is hosting the 2nd annual pilgrim Wars. Not nearly as big as the one in Denver but still a great time. The stretching will come in key tomorrow. Also, you should post about what else to do on rest days such as active rest? Thanks Tom! Great post!

    • Smashby says:

      Great idea, Tommy! “Active Rest” and “Deload Weeks” are something that many of the athletes at CrossFit Lakewood are just starting to learn about too, from a competition standpoint. I’ll address that sometime soon!

      Great thought!

  2. Tommy yau says:

    Also, I had the pleasure of being trained by Zach at Crossfit SoCo. Sara and Zach are great athletes but better yet, they are great people!

    • Smashby says:

      I actually told them this week that I am so grateful to have them in my life. Sara and Zach ARE incredible people, and I’m also glad to have them in my life. So lucky!

  3. Ben says:

    I’m glad you liked my squatting article, but it would be nice if you provided a link to my site instead of Pretty Strong, who apparently think it’s ok to rip off other people’s work!

    Here’s the original link: http://www.biomechfit.com/2012/02/09/3-squatting-myths-that-refuse-to-die

    • Smashby says:

      Wow, Ben… I guess imitation is the sincerest form of flattery?!…. Even the images were copied without credit given?

      I will link the section of my post back to your article. Thanks for letting me know, and thanks for the great info!


      • Ben says:

        Thanks, Tom. I appreciate that!

        And actually, the image of your friend Zach doesn’t currently have an image credit on my site either because I was never able to find the source. Now that I know who he is, I’ll be in touch with him…

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