We marked the vertices of the major joints (ankle, knee, hip, shoulder) in the squat photos above and then drew in the connecting lines to create a simple visual representation of the complex body mechanics and angles in the squatting movement. The blue paths trace the athletes' actual positions.

Overlying our first set of nodes, the set of vertices and lines in red would put the athletes in better, stronger squatting positions.

From left to right:

Left: The red path moves the knees backward slightly, to center the load over the middle of the foot rather than over the toes and to increase the lumbar curve (arching of the lower back).

Center: The red path elevates the hip slightly and accentuates the lumbar curve.

Right: The red path moves the knees back a bit, allowing the hip to rise and open up and enhancing the lumbar curve to bring the upper back and chest up and back more.

Amazing work everyone!

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

From http://www.crossfit.com

Our CrossFit community is fortunate to have some of our athletes competing in this year's Bellingham highland games. Some of the gear used in competition was brought in for all to tinker with. As summer comes upon us we will be finding a field for throwing stuff...

28#, 42#, 56# weight for height (WFH), weight for distance (WFD). Open stone. Braemar stone and 16# hammer.

At each game there's one light weight for distance and one heavy weight for distance, then the heavy is also thrown for height. In men's novice and master's divisions, the heavy is 42 pounds. In amateur A, B, and Pro, the heavy is 56 pounds. For women, the weight is 14 pounds for distance, 28 pounds for distance and height.

Description of Scottish Highland Games.

Local Northwest games listings.