CrossFit Evergreen – CrossFit
Chronic knee pain dominates and keeps many from their full potential, either mentally, physically or both. But it doesn’t have to be that way.
Tibialis Raises:
– safe footing
– butt against the wall, feet a comfortable distance out, legs straight
– without bending knees, flex toes up and hold for 2 seconds then lowering toes back down, pause down for 2 seconds
– standing closer makes this movement easier, farther away, harder
– if 25 unbroken is too hard, break into smaller groups, but 25 unbroken is the goal.
The FHL:
– as soon as you finish TR’s turn around, put hands against the wall and back feet away until your ankles are under enough stretch that your heels come off the floor.
– without bending knees or hips, raise up until your weight is on your big toes
– standing closer to wall or using assistance makes it easier
– to make it harder, perform one leg at a time by wrapping one leg over the other, this stretches the ankle even more
The KOT:
– stand about arm’s length from the wall
– gradually reach your knees over your toes (comfortable level, no pain) should be far enough that heels come off the ground slightly
– point your knees towards the 4th and 5th toes
– don’t criticize your current level, be patient!
– from the pain free location of knee bend, simply raise your heels up while keeping your knees over your toes
– to make it harder, perform one leg at a time by wrapping one leg over the other, this stretches the ankle even more
The Patrick Step:
– start with balance or assistance (wall, rig, PVC)
– reach the inside foot forward and slowly lower the heel to the floor, pause so you don’t bounce
– you are in control of how much you work your knee over your toes by how far you reach the inside heel
– the further you reach the more your knee has to bend
– end goal is to actually go until your ankle can’t bend anymore without letting your inside heel touch the floor – this would require your knee supporting your full weight to fu
Warm-up
– 4 minutes ROKP (reverse out knee pain) backwards walking – wall to wall – with or without assistance
– 100 flutter kicks (done correctly)
– 1 minute couch stretch (each leg)
@kneesovertoesguy (Time)
Buy-in: 100 V-ups
then two rounds of:
– 25 Tibialis raises
– 25 The FHL (flexor Hallucis Longus) calf raise
– 25 Tibialis raises
– 25 The KOT (knees over toes) calf raise
– 25 The Patrick Step (each foot)
– 25 The ATG 9 (a– 2 grass) split squat (each leg)
– 30 Elephant ‘walks’ (each side)
Cash out:
– 100′ backward walk
– 1 minute couch stretch (each leg)
– 60 seconds total time L-sit from floor
(Level 1: 1 leg at a time, butt on floor)
(Level 2: same as #1, but lift butt from floor)
(Level 3: full L-sit from floor)
THESE EXERCISES ARE FOR TIME, BUT IT IS NOT A RACE!
The ATG:
– goal is to do this on flat ground BUT starting will more than likely be elevated!
– too close of a step doesn’t allow enough depth
– correct distance allows front hamstring to fully cover the calf with perfectly upright torso
– this can be done in 5 sets of 5 on each leg with 30 second breaks between sets
– again, knee points over the 4th or 5th toes
Elephant walk:
– stretches hamstrings
– if flexible enough stand, bend over, touch palms to floor
– if tight, use box, bench or reach further out onto fingertips
– bend knees, extend one leg slowly, bend again, switch legs
L-Sit:
– measure hip flexors strength
– leaning back reduces difficulty
leaning forward increases difficulty