“Just In Time”

3 Rounds for time
    7 Push-ups
    10 Squats
    15 Situps

20 minutes
Work up to 1 RM Back Squat

AMRAP 15min.
250m row
25 Push-ups

Post results to comments.

We would like to share a worthy article below written by Freddy Camacho of CrossFit One World.


It's an epidemic across the entire CrossFit community. There are too many people out there that can't squat for shit. There are a myriad of reasons why you don't squat well, but the first and foremost reason is you aren't strong enough to do it right. You have weak hamstrings, glutes, abductors and adductors. Everyone relies on the strength of their quads. What you get is a stance that is too wide, feet that are toed too far out, and the real killer: knees that track in rather than track over the feet. The lack of strength also causes many to relax at the bottom of the squat. The butt practically touches the heels and then the person tries to bounce out of the bottom of the squat. What's makes all of this even worse is you take a weak squat, and then you try and load it up. Thrusters, front squats, overhead squats, wall balls….they all load up the squat movement. Squat poorly and your knees are taking a brutal beating.

The thing I see the most in a squat is the knees tracking inside the feet. It's easy to spot because it usually leads to the heels rising off the floor. Next time you are at the gym, watch for it. You will see it all around you. You need to learn to keep the knees tracking over the feet. There are some simple drills to work on this technique. Squatting to a box is one of my favorites in getting people to squat more efficiently. Its a simple drill and with some good tactical coaching, works quite well in getting people to realize just how weak their lower body is and how poor their squat mechanics are. Just set up a box to squat height or even a little higher. Practice squating to a completely relaxed seated position. Keep the heels on the floor and the knees tracking over the feet during the entire movement. After you relax in the seated position for a second or two, try and stand up out of the squat without rocking forward. Eventually, you can do this with a bar on your shoulders or even a medicine ball in your hands. It is a drill, not a CrossFit workout. Do the movement slow and concentrate on moving well. I'll try and get a video demo up ASAP.

The second thing you can do to protect your knees if you squat poorly is to stop trying to do workouts "as RX'd." Learn to take some baby steps and check your damn ego at the door. I keep telling you that no one in the entire gym but you gives a shit if you do a workout as prescribed or not. What really matters is that you move well. Wouldn't you much rather have people talking about you saying, "watch this guy/gal's movement, its beautiful!" rather than "wow, he finished that workout fast"?? You come to the gym to get healthier. If ten years from now your knees ache all the time and it hurts to walk up the stairs, how is that healthy??? If you can learn to move well with a lighter load, you will get much stronger and much faster much sooner…………………


46 Responses to ““Just In Time””

  1. Will M

    Diggin’ the article, but let’s add gorrilla posture in there and it’s perfect.
    Hope today’s WOD goes well for everyone.

  2. Bullhorn

    295 squat pr
    amrap= 6+ 250 row & 18 pu
    good battle with Juan he edged me out.

  3. Jen C

    125 squat
    AMRAP=5 + 150M row
    Really need some work on squats, b/c there seems to be something wrong when my 1RM bench press is 120# and my squat is 125#…

  4. Junior

    240 Squat (PR)
    AMRAP 4rds + row + 10 push ups
    I hit a wall with push ups

  5. Kelli

    115# RM. 4 rounds (with knee push ups.)…actually 3 and just shy of 5 push ups but finished it out. Have done more weight before but wasn’t squatting all the way way way down… Makes a difference. Good job 8:30 and Ashley lifting w/ya. Thx Grace for the great back squat instruction…really helped us focus on correct form that’s most important!

  6. ingrid

    4rds with kpu @8min.
    130#BS struggled with correct squat.Thnks DiscoD.You’re stronggg.
    Thanks G.’hope you won’t get tired looking at my broke squats 🙂
    Glad I made it to the box today.Traffic almost got me.

  7. Easy Rider (aka Robert Hammond)

    255 squat (not a PR)
    AMRAP: 7 + 200m
    Changing my squat technique, battling muscle memory. Feel good about moving load to posterior chain and improving technique.
    T I – great technique. Good job 8:30.

  8. ZEN Jen (Jen M.)

    145 PR – loved sharing the bar with you Khara<3!
    AMRAP - 6 rnds
    Awesome job 9:30!
    Special thanks to Easy Rider for sticking with me!!! It helped me bigtime!

  9. ZEN Jen (Jen M.)

    145 PR – loved sharing the bar with you Khara<3!
    AMRAP - 6 rnds
    Awesome job 9:30!
    Special thanks to Easy Rider for sticking with me!!! It helped me bigtime!

  10. FPR

    175 BS….Great job Fam!!!….you’re my Hero for the day!! haha…So are you Toe!
    AMRAP 7 + 240m Row…..Thanks for the push Toe! Awesome job TI, Easy Ryder, Fam and the rest of the 830 class.

  11. dianna

    Way to power up Zen!
    Great job, Khara. Some day I’ll keep up.
    Box squat 2x5rep 135#, 3x5rep 155#
    Still on rehab :/
    AMRAP 5rds+150m (KPU)

  12. FACE

    This article was definately directed at me, and whiI’ve been here in the desert I’ve beenworking on my squat with light loads trying to focus on tracking the knees over the toes with a slightly narrow stance from what I’ve been doing at the box. Great article!!

  13. ingrid

    oops..my max rep was 135# math trouble there..thanks to G who was quick enough to spot the deficient.It took me 20 min to get it just right.Tough to Squat.

  14. The Institution

    BS: 315
    8+20 (C2G): Crappy form on some of the push-ups in the last couple of rounds. It won’t happen again. Sorry G. Good to be back with my 8:30 peeps. Great sharing the bar with you Easy Rider. Good job FPR. Good seeing you Ramrod.
    Go Team Venum!!

  15. The Institution

    Lol!! She’s my teammate..we have to push each other.

  16. Bullhorn

    I would like to make an announcement that the team formerly known as Team Progenex is now Team PGX due to some legal issues. Stay tuned for the unveiling of our new team logo in the coming days.

  17. Khara

    Back Squat: 155, with a very graceful bail at 165!!
    5 rounds + 239 Row (kpu’s)
    Jen, u are awesome what can I say and Diana what r u talking about “keep up” our wings are flying at the same pace, ha! Glad to have u back!
    Thanks Coach and great 0930 group!!

  18. Andi

    5 rounds + 8 PU’s
    I’m starting to feel like a nooner again!

  19. mario c

    mario c
    BS 115#
    AMRAP- 5 rounds + 250 (did all knee push ups)

  20. JohnnyB

    6+250m+10 reps
    Thanks CoachG!
    Good job Rool!
    SOS, you kept me going!
    Tasha, ass back! LOL

  21. The Force (Kendra)

    Did Helen today – 12:24 (35#, thin white band). Starting the ‘whole30’ next monday and using Helen for a baseline. Hopefully the next time I do Helen I can get more kipping in.

  22. Toddski

    275 BS (pr)
    7 rounds plus 240 m.
    I must say, Team Bad Company had a nice showing today. Well done.

  23. wolverine

    #265 BS lost form on #285
    Congrats on the pr Dub! Very impressive G2!

  24. TC

    Nice job tonight Bad Company!!!
    MLB always fun to share a bar with you.
    315 back squat
    7+250+8 push ups

  25. Steve

    Back squat max 185 # – stopped going higher since my right knee felt tight ( am learning to listen)
    7 rounds of rowing & pushups, + 246 m row
    Good meeting George and Ian (hope I spelled it right)!

  26. Andrea / aka Genie

    175# BS(PR)
    5 rounds + 133 m
    I feel like someone blew my arms up!!! I dislike the rower but pushed through it. Thanks guys for the push and glad to shar bars w/you Dar! Way to hussel and push through vamps – 7 p’emers!!!

  27. Paul

    135# – Weight wasn’t what I was looking for, but glad I got to work on form.
    6 rounds + 62 meters
    Happy to say I made it through my first class. Tired as hell, but loved it!

  28. G

    175 (not my PR but happy with it since I got too aggressive on the final lift. This may have been the slowest lift of the day at the box) Thanks for the encouragement 6pmrs and G2, always a pleasure sharing the bar with ya and very impressive, btw! Between the two of us we reached up to 100 decibels during our lifts. We probably blew Courtney’s ears, LOL!
    MetCon: 6 Rounds & 100m Row

  29. G

    Welcome David Moore on your baseline with Coach Daniel this morning.
    Good to see you get in the “program” right away, by posting your results on here on your first WOD, Paul! That’s totally cool!
    Great to see Tom G, Jeremy K, Young Blood, Rossi, Monte, Sunil, Joe P and Dar back in action!
    Kelli, FORM is paramount and you’re learning to use your posterior chain better…great job on rowing. That’s your inherent skill, you were born to row!
    Ashley O, hang in there…you’ll see!
    Ingrid, not giving up on you because you are starting to believe in yourself. Good to see less and lesser forward draping of your torso nowadays.
    TI, lots of hard work from you today even if your shoulders are shot. You know what to do next time. You are one of our top athletes and a lot is expected from you.
    JohnnyB Nuts, your cues using the word “ass” are working for the babes…..hmmmm.
    Steve W, you have come a long way on your squats (depth, mechanics and strong torso). Glad that you are more in tuned to your knees and back nowadays.
    The Force, way to go! We can chat to figure out the best date to retest the baseline. IMO, it will be beyond 30 days.
    Fam, you should be proud of your push-ups!
    Everyone, stepped up to our crackdown on the squat form. The enforcement is in effect everyday at the box and not just today.
    Great job to ALL!!!

  30. Ramrod

    8 + I don’t know I was by myself lol
    No back squat max for me today
    Good job to everyone

  31. 007

    Really like the new format. I hope I can get back to some old habits soon. Taco and C-Note, how about we start a support group?

  32. G

    Great to see S*Nash and S*Nash Junior, who came by to visit the box this afternoon. She is so adorable!!!!
    Awesome Ramrod! I will join you again on your solo WODs ….after this month.

  33. Dar

    115# boo…
    4rnds+250m+16pu (need a new word for what I did: push pumps?)
    Thanks for the encouragement again Billy and all the new Vamps I met tonight! (Though I have to say I almost didn’t want to stop so that we could finish Steve’s Living on a Prayer serenade! Almost…he he)
    My honor to share the bar with you, Genie!

  34. A.O.

    Dropped in at Crossfit Carbon
    Power clean 3-3-3
    50 double unders
    7 rounds- 10 wallball(14#), 10 kb swings (44#)
    12 double unders (dnf – 15minute cutoff)

  35. G2

    225 bs (pr)
    4 rds +250 row +24 knee pu
    Great night hit a great pr. Thanks for everyones push!

  36. Ruel

    Squat 215(PR)
    metcon: 6+250+5
    Thanks G and JohnnyB for the word of wisdom and helping me get that PR..
    Nice move on the Barbell(255) JohnnyB…Look guys…no hands!!…LOL!

  37. Rocky Top

    175 BS (PR!!!!) Thanks Billy for knowing just how to piss me off! 🙂