160122 - CrossFit, FYF | Common Movements are Unfortunately not Common Sense

When I mention the movement the push-up and ask someone to demonstrate it, I get many variations, but the most common is the push-up plank with a partial lowering, some shaking and then either coming back up or flopping to the floor. 
The reason these are the most common is because the push-up has devolved into a fitness movement with a million different versions. When we teach it, we pare it down to its simplest form:
It's how you get up off the floor when you're laying down. 
Then if you want to get super fancy, you can get all the way onto your feet and stand up. That's the basics of the burpee. 

Another over-examined movement is the squat. Squatting is how you lower your body to do things like pick something off the ground or sit on the toilet. The start point is standing with good posture, and starts with sending your hips back and down, then finishes with your hips below your knees. We adjust foot position relative to your femur length and and keep your knees from buckling if we can at all help it. Nothing fancy and no need for a protractor to figure out where 90 degrees is, just a simple squat. 

Problem is, the the vast majority of the population cannot do these two movements correctly and safely, despite their commonality. Let's fix that. Grab your Grandpa, your Mom, your cousin Jerry and teach them to squat and do a push up. They'll be better for it!

Skill
Rope climb techniques and strategies

WOD
AMRAP 14:
Beginner
1 rope climb or 2 rope pulls
25 wall balls
50 singles

Intermediate
2 rope climbs
30 wall balls
30 double unders

Advanced
3 rope climbs
30 wall balls
50 double unders