All right kids. Here you go.
A daily dose of fish oil for your mobility.
“><
Good luck kids.
Post experience to comments.
Kstar
106 Responses to “Episode 01/365: The First of Many Beat Downs”
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legit.
Hey! Good initiative and I'm the first to comment!
I've been incorporating a 3 min full squating in my morning routine (post 7k bike ride) for a while. I usually just hang out the first minute, second minute I try to widen my knees and get deeper. Third minute I try to work actively on getting my back in a "proud position".
I find it easier to keep my balance if I strive to get my knees into my armpits.
I often get very tired/cramped up in the front of my lower legs since my feet need to "lift" to get the weight on the heels.
My experiences are very good and I find that it increases my mobility in squat-like movements and my performance is better for it.
I'll definitely do my homework and increase time in the full squat. Only 7 minutes to go
Looking forward to more posts!
That was awesome. Was sweating at 5 minute mark. Woke up feel great today. Keep the wods coming. I'm pumped.
This was tougher than it sounded. Couldn't do all of it in one go but I made it through. One thing I noticed was that this got easier as I went on. By the time I was finishing my sets were two or even three times as long as my first. Also, though the first couple seconds after getting up were sucky as time moved on my legs felt really good. Another weird part was I couldn't figure out what to do with my hands so they got uncomfortable. Maybe next time I'll stick a big plate of meat in front of me so they have something to do.
KStar,
This looks great. Thanks for the video demo.
In the 10-minute squat are you maintaining your midline (S curve, chest up, shoulders bacl) for the entirety of the ten minutes, or is it acceptable to lose your lumbar curve and let your lower back bow out and fold a bit, with your shoulders caved?
When I grow up, I wanna be like KSTAR. This, and other vids on the Journal have helped soooo much for a guy that trains by himself in his one bay garage. Many thanks for teaching me how to take care of my "business".
This website is right up my ally!! I will be doing my 10 minutes during my lunch break!!
Wow! such a cool idea.
Question: is there going to be an on/off type schedule? (3 on one off type thing) and…
What is your recommendation for times per week to do this? is 2-3 mobility WODs/ week sufficient?
Love this! And holy shit was that hard!
rad in a torturously helpful way!
This is brilliant and I will instantly get on my knees before you and follow your every word, oh great master.
10 mins accumulated 2/2/4/2
(The medial meniscus on both knees wrecked, so treading carefully.)
First try this afternoon:
-Tightness in both tib. anterior and gastroc, but subsided by 5min mark.
-Weight seemed to stay on lateral half of both feet (with feet shoulder width apart and in)
-Back stretched out by 5-6 min mark. Lovin' the relief on the herniated disk (L5-S1)
Thanks!
This really helped me fall asleep much faster having done it immediately before bed. Yikes! Good Stuff.
10 min accumulated in 14:19. although I'm assuming that this could be broken through out the day and still be effective.
felt tension below both shoulder blades and in my anterior shin. my lumbar was just a little rounded.
I finished with some gentle back-bending on a physio ball.
just curious what is allowed for rounding of the back. I can drop down into that bottom position but i instantly get the buttwink and a rounding of the back below parallel (and my feet want to rotate out). Only did five minutes total but felt better.
thanks for doing this! the more knowledge you put out there, the better off everyone will be. this is a fantastic idea(diy pt) cant wait to see how far this goes.
Stoked to this site Kelly! My girlfriend and I did the WOD together.
I kept my feet just inside shoulder width about 10 degrees off dead ahead with heels down 6/4 min break. Definitely some burn in the shin at first but it subsided after a few minutes. What really burned was the tension in my mid-back… Woo!
She on the other hand did not enjoy this at all… Her shins caught on fire and I think her low back nearly combusted (insane anterior pelvic tilt on this one). She ended up putting something under her heels and widening her stance to alleviate some of the discomfort.
Looking forward to more!
3:00 + 3:00 + 2:00 + 2:00
so looking forward to following you. my 46 year old body is rebelling more than I'd like it to.
Kelly, thanks so much for starting this up. I can't wait to see where I am in a couple of months following this!
This was a lot harder than I thought, but my hips feel great afterward. I couldn't get the knees close together, but hopefully soon.
Thanks again and can't wait to join you in CT for your mobility cert.
Later
10 min accumulated in approximately 4 min + 3 min + 1.5 min + 1.5 min
Had to hold on to the table for the entire 10 minutes. Hips, lower back and front ankles are sore. I cant believe I couldn't even hold it without assistance!
I couldn't get any more than 2 minutes at a time. I had to hold on to a bar a couple times as well. I don't think there was a time when my lumbar wasn't rounded…
Wow! That was awesome! Surprised myself with 10 min straight, but then the trusty iPad and Facebook can easily take my mind off the discomfort. Yay! So excited to watch Kstar in action and can't wait for more!
Kelly you are the man! Thanks a billion times for seting this up.
5 min holding a door, leaning back (squat therapy)
1 + 4 min with books under heels.
Two times surgery on left medial meniscus, one time surgery on the right one. They have taken out some but not all of it. They give me trouble from time to time. Currently doing a Wendler 5/3/1 strength face.
10:00 straight after a row WOD, no joke. I like it.
We had fun – 3 of us were down and we were like: we should bring cards… LOL
Took me about 15 minutes to do. Broken up like this: 4 minutes, 2 minutes, 1.5 minute and 2.5 minutes. Brutal.
Question…why the toes forward when the most natural and safe squatting form is toes pointed slightly out, knees tracking out over the toes? Not questioning, just curious. Thanks.
Took me forever to do last night (~30 minutes total, did it in 1:00-1:30 blocks). Had a lot of trouble keeping toes forward. Feel *great* from it this morning!
Real men of genius……K-Star version! K-Star…..you had me at "Pain!"
Did the 10 minutes of deep squat at work today….curious looks from my fellow office mates. Took a total of 15 minutes to complete…completely sweated through the front of my Polo shirt. Nice way to start the morning.
Hips and knees already feel better.
I have the same question some others have had, what's acceptable for the lumbar/ rounding of the back. As @JP mentioned I can get down in a full squat as you show, but I lose the lumbar curve and get the butt wink going at that point.
Thanks for this Blog, it's Awesome!
10 minutes straight, it was hard but I it felt great!
Great iniative, in the name of all the garage gym crowd thanks a lot for your effort.
Dood! You're rightnonbthe money with this blog.
Game on.
Notes: supported my position due to lack of dorsiflexion (right ankle – think navicular is dropping)
5x 2min with shifting around..
Rosko
Thanks KStar, love it! This is just what the doctor ordered!
5×2 minutes
Used this as part of a warm up for a class I was teaching last night. People were sweating bullets – priceless.
Completed in unbroken 10 min. Followed by 5 more to stand erect.
Great blog. The inflexible masses need this. I could likely be a case study for you! Came out of the bottom several times. Will be doing these WODs daily. There really is no excuse not to do these. Will try to be vigilant.
This is awesome! I am working through minor knee surgery and this will be some awesome rehab. I WILL pass on to everyone i know. Thanks for the WOD, your expertise is highly respected.
Much appreciated, K•Star! Flexibility seems to be a huge problem with CrossFitters. It's quite embarrassing that an intermediate CrossFitter like myself can pick up nearly 360, but can't touch his toes due to tight hamstrings. Time to fix that shit.
10 minutes at the bottom of the squat, second half done holding onto a pole. Twas much easier as time progressed.
Just what the world needs! KSTAR and mobility WOD's!
2.5 min, my shins were burning…why?
A few days behind the 8 ball, so playing catch up…
This was tougher than I thought! Managed all 10 mins unbroken, but fatigued through tibialis anterior, lower back tightened toward the 8 min mark.
No trouble keeping the heels on the deck, but heaps of trouble keeping my feet parallel (so was pushing my knees out with my elbows mostly).
Hips soooo tight coming out of this- had to pretty much unfold myself!
… now onto day 2's mobility wod.
This is awesome- looking forward to seeing this through day in, day out.
Jolie.
Jumping in today as well… Could only manage 1-2 min at a time, could not keep feet parallel, just turned out about 10 deg. Felt it in the knees, had to push out on them the whole time. Ant tibs on FIRE!!! Dang this was so freaking hard….
Will catch up asap.
I've been having terrible left knee pain lately, but attempted this WOD because my flexibility wasn't compromised by the pain. Was able to stay in the full squat position entire 10 minutes.
I'm excited to see where this site goes!
Wow. Who knew 10 minutes could seem so long. How do people around the world do this for long periods of time??? This is my new favorite blog.
Experience tightness behind left knee after 1-2 mins. Completely tore the left rectus femoris and the repair makes the RF shorter. Could this be cause of tightness? Suggestions.
MStreet introduced this to us at CFES a a few nights ago. Glad to find the blog.
Thanks, KStarr
Did this WOD and lasted 6 mins before having to stand up. Due to fatigue/pain. I accumulated the remaining 4 mins in approximately 1 min rounds with about 30 sec rest in between each round.
In general felt very uncomfortable in this compressed squat positon after a couple of mins in. Experienced discomfort in ankles, knees and low back. Very tight in knees and felt general lower body fatigue after completing the 10 mins.
After a short rest did deadlifts as part of a strength WOD. While setting up for my 5th lift (sets of 3 reps) the thick tendon that connects the top of my patella to the bottom of my quad (left leg) experienced a sharp shooting, "pulled" pain. Went very , very stiff. Had to shut it down on the DL's.
Went home and iced it and it feels much better after one day.
Any thoughts on what I did wrong? Too much to soon? Possible position/execution error?
I have always thought that belts and pant waist lines can negatively affect our neurological perception of how the hip flexors should function and I resolve to only wear garbage bags from here out.
I though I was gonna die after minute six, but I just gritted my teeth and made it through. Hips feel great. Awesome sauce.
Hey R. Barber, Sounds like you're talking about your Rectus Femoris and it is tight. You ever roll out on a foam/plastic roller? Try hitting the outside of the quad [brain freeze on muscle group name]. Sounds like tendon is tight. Interested to know if it helps. Cheers–
Just performed day 1. 5 and 5, my back was tighter than my hips/legs. Good stuff.
Playing catch-up. Did a scaled version, at 2 minutes length. Found it restrictive to point feet forward and rotate the knees out in a stance closer than shoulder width.. Is it my hip capsule that's tight?
After sitting in this position for 40 minutes, 3 months ago, pushing out my baby….10 minutes was cake.
Looking forward to following the WODs, thanks Kstar.
Very happy K-Star is offering this blog. Like Herm, playing catch-up. Did this shortly after getting out of bed. After the 4 min mark, discomfort in the knees forced me to stand for a few seconds 3 or 4 times.
Longest 10 minutes ever. Four 2:30 minute blocks.
That was tough. had to hold on to a door jamb to keep from falling back when in the really deep ass to ankles squat (which is where I tried to be for the full 10 mins). Kstar, it seemed that the reason I was falling backwards was calf/ankle flexibility/mobility…you agree? Seemed that if i had more flex in my ankles I could have leaned forward more without raising my heels off the floor and kept from falling back. Thoughts?
Pretty much the reason I subscribed to the CFJ, now in one awesome blog. Also, I am a med student, and Mr. Starrett's (like so many other PTs') anatomy and physiology are so spot on. Props to you.
Kelly,
Whoa! holy crap that was awesome. I did this one with five other guys in our team room here in IZ. We didn't realize until after that the goal was 10 minutes total and that perhaps it could have been broken up. But we powered through and did all 10 minutes at once. OMG, my knees were saying WTF!?!? Anyhow, thanks bro for doing this. We are loving them. Keep them coming.
-jason
Awesome.
Many of you complained of the same thing that I experienced, namely burning in the anterior muscles of the lower leg (tib. ant., possibly others). What's the cause of this? What's the fix?
-Tom
I just read about you in an article in “Competitor” magazine. I always recommend this exercise to my my clients. Now I am going to start doing them daily myself. Can’t wait to read and watch all of your post
Hansel Outler, LMT, CTM
I too just read the article in ‘Competitor’ and I am excited to start this year long adventure. Day 1 so far so good…not that it was easy, just that it was good!
I just found you in ‘Competitor’ magazine. I am stoked! I can’t wait to start my daily mobility routine. Thanks for sharing all your knowledge with the world.
ow, that hurt, but I can tell that my body needs this! After reading about you in the competitor I decided I should probably try some of your stuff out before seeking out a PT for what I think is patella tendinitis. Here’s to hoping this helps! Thanks!
Just started this. I’m about 3 months out from ACL replacement surgery (patellar tendon autograft) – rugby injury – and looking to recover my fitness and flexibility. I’m told I am way ahead of schedule in recovery, and have started to referee some lower-level rugby matches, but I have a lot of hip pain from overcompensation. Hopefully these WODs help!
I got to 8:38 on the first try, was having pain in the front of ankles, and more painful pain (does that make sense) in my mid back, felt like the strain was along the spine for about 2-3 inches above and below where the ribcage joins the spine. It was painful enough that I had some difficulty taking deep breaths. I will continue to work on this.
Hurt like hell in the beginning got easier over time. Keep them coming.
Any advice on fixing duck feet while in the squat? My right foot refuses to stay inline.
Decided to go back and starts these wods from the beginning.
2-3-2-1.5-1.5 to finish, with average of 40 seconds between sets. Feet much straighter than my usual position.
Thanks Kelly
Last Summer, I got in this position cooking and working a camp fire…for 40′mins. I have a crazy knee joint that allows it to be comfy but inhumanly tight groin to make up for it. I was in excruciating pain the next day…with hours of hiking to go.
10 minutes it is!
Just started yesterday. Thought it was time to get rid of the knee pain and become a supple leopard!
Squat test was horrible. I could only stay in the squat for 1:15-1:30 at a time and needed support to stop falling back. Hand to keep full air in my stomach to stabilise my lower back.
Right knee pain has been my enemy for 6 months now. At one time it was both legs. Knee felt good throughout but the morning after is horrible. Time to couch stretch. Background – Student athlete sits at desk most of the day.
I played around with MWOD months back, per a cousin’s recommendation. I fell off not too long after that and have been telling myself that I’d get back at it since. As penance for the non-excusable neglect of my mobility, I’ve decided to start back at the beginning and perform as many MWODs as I can handle, each day, until I’m caught up.
What I struggled most with was keeping my feet from going into duck-mode. I really focused on staying active and pushing my knees out, but this also seemed to pull my feet with them some, no matter how hard I fought it. Other than my neglected mobility, I’m wondering if the almost non-existent arch in my feet might have something to do with this, as well.
Just a couple of quick comments/questions. I have been trying to do this 10-min squat test, but my balance is really far back. So Should I keep trying this until I get it then move on to lesson 2?
Secondly, in trying to adjust my balance, I was looking at myself in a mirror to check the form. When I tried to adjust forward, I think that I might have overstretched one of my calf muscles. So should I not try to get the balanced form and just get the 10 minutes (holding onto something) or get the form down?
Geoff– Figure out why your balance is so far back. Once you identify what the cause is you will know where to go to work. Technique/form first and build into the full 10 minutes.
Thanks for the reply
I would guess that there is some of this due to my height and some due to flexibility. I’m 6’6″, barefoot, with a 38″ inseam. so I have a lot of leg to fold up.
So if I understand you correctly, I should stick with this WOD until I can get it, then move to day 2?
This is one that comes up every 30 days so you will have more opportunities to do it. Move on so you will start to hit some additional things that may help improve your squat mechanics and get other things more organized that will help you to move better. Keep track of what you are able to do each time it comes up and you will see the improvements happening.
Great site, took me 5-6 times to get the full ten. Feet didn’ want to stay straight and back was curved the whole time. Good stuff!
did this yesterday after doing my first official CF workout (Cindy). felt fantastic today, so, good sir, thank you.
KStar –
You’re the man. I’ve tried a few of your mobility posts but never actually read the instructions, saying to start at day one until a week or two ago. This was a killer. Did this for about two minutes at a time. I really felt the hips open up towards the end of the 10 mins.
Thanks,
Lars
Kstar,
I’ve cruised by your site a few times now and I don’t know if you’ve mentioned it but a leading Urogynaecologist (Prof Ajay Rane) has done a lot of research on the squat in eastern world vs western world, and has demonstrated how the correct “squat” as in chilling in thailand, and our proper deep squat have beneficial effects not only on lifting but also on strengthening pelvic floor muscles. Which have other benefits of course.
Enjoy, keep up the good work!
Craig
Have been having bad lower back pain from squattting and deadlifts. Just found your site through YouTube. Wow did the 10 mins in 1 min sections grabbing the radiator like an old man.
But it got easier as time went on and I’m committed to doing each day from the start.
Just one question when I’m in to it a while can you do more than one a day to catch up?
Cheers Mark
So I tried this and I want to make sure I am doing it right. Totally new to mobility wods and it said to start at the beginning…..Should I be doing a squat like as if you were just hugging your knees with your feet flat on the ground or should I be doing more of a traditional squat where I actually engage my legs? Right now I am doing one where my feet are forward like he says but my back is rounded and my gluts are touching my calves. Just finished 10 minutes and it didn’t seem to bug me as much as others so I am thinking I did it wrong? Any suggestions?
I have used mwod over the last year for specific mobility issues. I have found it to be so useful and have realized it is time I start it from day 1. Did this in 2 x 5 minute sets.
I’ve been doing CrossFit for about six months, and flexibility is a limiting factor for me on many movements. I’m going to start doing MWod every day.
just revisited this one today. Definitely less popping in left knee as i properly tracked my knees and pulled them back into an upright position on my ascension out of bottom position. Still some pressure in the anterior lateral portion of my knee.
Thanks again for the knowledge KStar
Scott T
25/m/6’2/283
Just started Crossfit wod’s a couple weeks ago, went full paleo a week ago and did this mobilitywod today after my crossfit wod. I love where my life is headed and can’t wait to catch up.
Kelly have a question for you on the 10 minute test…I can squat as to grass after having 2 patella tendon surgeries on the right knee. The problem comes in when trying to do the 10 minute test…i can sit there for maybe 30 seconds then my right hamstring and glute start aching some, maybe its the stretching of the glute and the continues contraction of the hams, but is this normal. Thanks and can’t wait to hear from you.
Hey KSTAR, awesome site. my prof John Griffin pointed me here, and it was an instant bookmark. Ive decided to start from the beginning with you and tried the 10 min squat. Its hard with a 21 month old runnin around as she thinks I’m getting low to play with her haha but i get a nice burn on lateral sides of my tib Ant. Quick Q, I’m REALLY flat footed, and its hard to keep my feet straight or straighter, any suggestions for slowly changing this??
Thanks again, i’ll keep following. Determined to do my 10 mins on her nap
A dude at the gym told me about this today, so I checked it out. My wife and I just did the test, and man I’m hooked! Had to stand up a couple times, my tibias felt tight for the first 5 min or so, but everything loosened up as time elapsed… I’m looking forward to what else this site will bring!
Not too much of a problem staying down in the squat but I am maybe too far hunched forward because my armpits are in my knees and most of my pain is coming in between my shoulders/upper back area…. maybe i should lean back more against a wall? I also feel super tight in the shin area. Feels Great!!!
I feel the same as Savannah! I held the position, feet straight, knees in armpits for the whole 10 minutes. Felt it mostly in my ankles, which I am hoping will help with my hiking! I can only swim right now, so I am aware that is probably why the ankles are my weak point as there is no impact in my everyday workouts. Did have some discomfort in the lower back muscles and upper back as well. Looking forward to the next 364!
The WOD made both my feet and ankles sore after about the 6 minutes mark. I kept my feet turned inward slightly [5 deg] from the knee position.