“I can’t squat – I have bad knees…”

Needless to say, we’ve heard this one a few times before.  We’re not saying that this statement doesn’t hold some validity, rather people often simply reiterate what they’ve heard or what an uninformed doctor has told them.  The fact is, squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention.  The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.

On the flipside, if you only perform partial squats where the crease of the hip doesn’t sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward.  As the tibia is pulled forward, the hamstrings fail to reach full stretch.  This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.

The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur.  Because of this, some ACL injuries can be attributed to underdeveloped hamstrings.  By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL.  Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones.  The key is to squat correctly with proper depth.

-Adapted from “Starting Strength” by Mark Rippetoe and Lon Kilgore

Skill - Bench Press

Find 1RM

WOD

"GI Jane"

100 Burpee Pull Ups for time

Rx = 8 ft bar

Level 2

Dynamic Effort Incline Bench @ 55%

LOGWOD

SKill - Clean and Jerk

Find 1RM

WOD

8 min Amrap

Row 750M

then in the time left do amrap of

12 Double Unders

3  Clean and Jerks 135/95

Total Reps

Mobility

"Bar Room Brawl"

5 Rounds of 
15 Deadlift 
5 Hang Power Clean 
25 Ball Slams 20/10

Barbell - L1 - 135/95, L2 - 155/110

Cash Out - 100 sit ups for time

L2 - Dynamic Effort Front Squat @55%

Logwod

Athlete Highlight

We hope you are enjoying our Athlete Highlights. Today's Highlight is Andrew Christen.Andrew has excelled in Oly lifting, gymnastics, and Rxing WODs in the short time he has been at QCCF.

Partner WOD

AMRAP 20 min

alternating partners

20M Bear Crawl

20 Medball over backs (pull up bar)

20M 1 arm OH KB walking Lunges (switch arms at 10M)

Athlete Highlight

Derek Fiscus

We would like to shine a light on Derek Fiscus and his relentless efforts to be a faster, stronger athlete!  The improvements  Derek has made are endless,

to name a few...  a sub 22 5K, Double Unders, Pull Ups, multiple long distance races...etc.  He is always a positive encouraging spirit in the gym and gives

it his all everyday!  He went from not being able to do sit ups.... to being one of fastest runners in our gym. We are proud to call you one of our own!

Derek is setting a 20# PR by deadlifting 325# in this photo!

Skill - OH Squat

Find 1RM

WOD

For 12 mins starting at 0

3 Power Cleans to start each minute L1- 165/115 L2- 185/130

fill the rest of the minute with as many Pistols as Possible

your score will be your total pistols

WOD

"Wise Brothers"

Teams of 2

Complete for time

300 Double Unders (X2 singles)

30 Muscle ups / 100 Pull Ups

30 OH Squats 135/95

100 Burpees

30 OH Squats

30 Muscle Ups / 100 Pull Ups

300 Double Unders

This can be broke up however, but must be done in order.

You can pick your own partner..... have fun!

QCCF Athlete of the Month

Kelli Graham

We, at QCCF, recognize that we have a lot of amazing, hard working athletes!  We want to take the time each month to crown one of them “Athlete of the Month”.  We thank ALL of you for your hard work and consistent dedication to the gym!

So, why did we pick Kelli to be “Athlete of the month.”  In a few words,  her ability to overcome adversity!  When Kelli walked into QCCF almost a year ago, she was a different person than the one we know now!  She didn’t have the confidence or direction.  I remember she questioned if she could handle the work outs, change her diet, lose the weight she wanted.  But she assured me she would give it everything she had!  And that she was right about.  Today she is one the most confident, hard working people in the gym.  She has accomplished so many great things.  A year ago if you would have told her she would jump on a 18” plyo box, do a pull up, run a mile, complete a spartan race, and lose 60 lbs.  My guess is she would have had her doubts!  But she did all of this, and much more!  Kelli has battled injuries, lost sleep to get to the gym, changed her diet while working at a fast food restaurant.   So many things most people wouldn’t and couldn’t do!  Thank You Kelli,  we are proud of you!

Skill - Dead Lift

Find 1 RM

It’s Josiah and D’Ann’s baby girls 4th Birthday....so she gets a birthday WOD!

WOD

“Selah Jay”

3 Rounds

AMRAP 4

1 KB Swing 70/55

1 Box Jump  30/24

2 KB Swing

2 Box Jumps

etc.......

rest 1 min between rounds

Happy Birthday Selah!!!

LOGWOD

Coming Soon!!

Strength 101 Seminar. Feb. 18th

Journal Article - this is a complicated but awesome read.  Check it out! (you will need a journal membership)

More Details to come........

Skill - Thruster

2-2-2-2-2-2

WOD

3 Rounds of

15 Thrusters L1 - 115/75  L2 - 135/95

30 Bar-Hops (over and back = 1 rep)

LOGWOD

Post WOD Shoulder MOB of your choice.  6min

L2 - Dynamic Effort Front Squat @50% + Chains

12X2

Athlete Highlight

We would like to present our very first Athlete Highlight, Nicci Nelson!

Nicci has need a long time member of QCCF and we would like to

congratulate her on her first unassisted pull-up!  She has been working very

hard and putting in the extra time to accomplish her goal!

Way to go Nicci!!!!

Upcoming events -

LOOK BETTER NAKED PARTY

Where: Jersey Grill (Upstairs)

When: Sat. Jan 21st @ 6pm - ??

Why:  To celebrate all of the life change and hard work you put into this challenge...thank you!

Who: Who ever wants to come.

What :  Bring finger foods/deserts to share.  You can order food/drinks from their menu as well.

6 - 7: People arrive/meet and greet!

7     : Reveal the top 5

7:30: Voting Begins

8    : Winner announced!

8 - ?: Party, Drinks, Food = Awesomeness

Here is a little teaser on an event that will take place saturday, Feb 4th.....

Mobility WOD

WOD

1000M Row

then

5 Rounds of

15 Burpee Plate Jumps

15 Toes to Bar (X2 Sit Ups)

LOGWOD

Level 2

Max Effort Upper

Hey crew....  we are approaching the last week of the LBN Challenge!  We wanted to give you some details on the event.

Where: Jersey Grill (Upstairs)

When: Sat. Jan 21st @ 6pm - ??

Why:  To celebrate all of the life change and hard work you put into this challenge...thank you!

Who: Who ever wants to come.

What :  Bring finger foods/deserts to share.  You can order food/drinks from their menu as well.

We will post an exact itinerary first of the week.  Hope to see you there!!!

Please post any questions to this post.

Skill - Push Jerk

5X 2 Push Press, 1 Push Jerk

must do each set with out dropping or re-racking the bar.  2 push press and 1 push jerk complete the set

WOD

50 Ball Slams

3 rounds of

2 HSPU ( X2 Pike, X3 regular)

6 SDHP 95/65

40 Ball Slams

3 Rounds

30 Ball Slams

3 Rounds

20 Ball Slams

3 Rounds

10 Ball Slams

3 Rounds

Due to weather and popular demand.  CF kids is cancelled tonite