Hey Flexsupple People,
Today finds us still with the good folks of Trident Crossfit. While all gym’s and coaches are unique in their own way, Trident is unique in that the owners are also professional coffee roasters. Yes, today I got to roast my own Kstar batch of Balinese coffee on the big roaster at Misha’s Coffee House. I’m not going to lie. This place is legit. Call up Andrea at the shop and tell them you want the Kstar Bali roast.
And meanwhile, back the MWod: We deliver 12 horrible minutes of progressive hip opening torture.
Think of it as German volume Training for your hips.
K-wish-I-was-43-star
10 Responses to “Episode 112: Triple Hip Extension Jersey Beatdown”
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Coffee Roasters AND Crossfit box owners? I think if we added in beer brewers, we'd have the unbeatable business model . . .
I'm pretty new to the scene and need help thinking about some things. I had some scoping/repair done on the back corner of my lateral meniscus. K-star seems to emphasize torque on the knee during squats, etc… doesn't this tax that back corner of the meniscus?
More torque generated by the hip.
Done correctly there isn't any torque on the knee.
I struggle with this, I tend to rotate my left knee outward where the force should come from the hips.
The Situation Workout Trailer:
http://www.youtube.com/watch?v=zp7VXYNyiXg&feature=player_embedded
To quote Tony Gentilcore, "Ahhhhhhhhhhhh, my eyes. My eyes!!!!!!!"
I have anterior knee pain in my left knee, everything that open the hips make the pain goes away for 15-20min but it always come back somehow. I can do the splits so I assume that hips flexibilty isn't the problem. However, my quads are tight and I think that the rectus femoris is pulling too much on the knee joint. My main problem is that every stretch for the quadriceps mainly need you to take your heel to your butt…but that's exactly what make my knee in pain (squat below 90, heel to butt case)…
Any suggestions about a good quad stretch that won't hurt me (I'm already foam rolling). It would be more than appriciated.
Thanks in advance and keep 'em coming !
@Anonymous,
Did you try the stretch Kelly has Zach Evan-Esch doing first in this video? That's what Kelly calls the "couch stretch" and it's the main stretch he demonstrates for the problem you're describing. Go back and look through the old MWODs and you'll see a bunch that deal with anterior hip opening, most of which use the couch stretch.
In fact 5 MWODs back http://mobilitywod.blogspot.com/2010/12/episode-107365-friend-calls-with.html Kelly goes through almost exactly your situation.
The rest is a matter of consistent application of what Kelly's talking about.
andrea rocks. mischa's rocks. i am jealous. delicious coffee!
All jump stretch bands 40% off on elitefts.com + free shipping
Not affiliated with the site. I just picked some up and thought others would be interested.
Who makes those plyo boxes?