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Originally Posted by BigFrank
It's time to ditch crossfit brother. Performing compound movements for high reps while in a state of high pre-exhaustion is a recipe for disaster. DO some online research about crossfit. It gets a lot of crap reviews. Do some research on it. Call me a flamethrower or what have you but I dont think it is NOT the best workout available out there.
A friend of mine compared this to say doing ab and lower back exercises before squatting. Think about what that would be like getting under a squat bar and performing full range squats, or deadlifts after already burning out the tank. And to boot, your going heavy and pushing the limits. Doesn't make much sense does it?
I dunno bout this. I always bounce at the bottom on raw squats. Get some knee sleeves or wraps for heavier sets. Going light because you are afraid of getting hurt is ****ing stupid. I know guys who have two rebuilt knees some rebuilt more than once squatting 800+ pounds. Trick is training smart.
How full is your range? you bottoming out or hitting parallel?
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I'm sure that the are better workouts out there, and I appreciate the opinion. The thing I like about CF is that is combines carido and weight lifting. It changes things up and keeps me interested. The workout I do is better than the one I don't. We rarely go super heavy, and when we do, we don't mix in other exercises. When I first hurt it, I was doing high back squats with 135 and stressing form starting at 5 reps and working down.
As far as my range, I'm the yoga instructor remember. My hamsrings are pressed against my calves, feet flat on the floor, weight on my heels. Not much further I could go, so I think the bounce was especially harmful.
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Id go high boxes at first. Go wide really wide if ya wanna toast the hams. The more I think about it I would set the box up different heights and work on form for awhile.
Long story short, I have an issue with squatting where my knee would buckle in on heavy sets. After tweaking my form for awhile I got it to stop happening. Possibly preventing a blown out knee.
Problem here is people confuse slow ( rate of decent ) with control. People think well I will just go to parallel slow. This isnt always the best answer. Controlling the weight down is best. Naturally there will be bounce at the bottom. Only time to go slow hitting parallel would be squatting with briefs and a suit on. Going to slow will more often cause a guy to bomb out at the bottom. I have done this in the past as Im sure most guys have, under heavier weights taking 30 seconds to get to parallel is mind numbing and when you hit the bottom your out of gas. Also, bringing the weight down your going to be using a lot of glute, ham and lower back. Going up is mainly quads. But that distance from say parallel to maybe 1/4 up is a lot of ham, glute and lower back. So, common sense would say you burn your self out going down too slow, you get no pop out of the bottom. Long story short, control. Form is key too.
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Good tips
I'm going to have to get more familiar with box squats.