Jeroen van Duijn

We are starting our first #crossfitleidenchallenge, inspired by the legendary Ido Portal! We are all challenging you to improve your squat mobility the next 30 days!

How are we challenging you?
For the next 30 days we ask you to spend 30 minutes a day in a good, deep and relaxed squat!

The deep squat is such an important basic movement that it should be performed regardless of how light or rigorous your training schedule is. This is because it is a fundamental movement and position that the human body should be able to perform at its most basic physical level.

This 30 minute a day for 30 days squat challenge has been proven to work and give you back a lot of mobility in the squat. Don’t you want to claim back the lost mobility?!
We, CrossFit Leiden, promise that you will get HUGE results in mobility, knee & hip health, digestion and more.

Set a timer on your phone or tablet for 30 minutes, every time you go down in a squat, let it run.

Support your fellow challengers by making pictures of yourself doing a squat and posting them on Facebook/Instagram with the tag #crossfitleidenchallenge. This could be anywhere and anytime. While watching TV, waiting for a bus, or even while waiting in line at the Albert Heijn. We will reward the best picture AND the person with the greatest improvement in squat mobility!
So don’t forget to make a before and after #squatselfie !

During, before and after our WODs you will also have the opportunity to sit in a squat!


Some basic rules:

1. No REST days during the 30 days.

2. Relaxed spine – no need to try to remain erect or with neutral spine. Its a RESTING position.

3. The feet are around shoulder width apart but this should be individualized and experimented with – aim for maximal depth and relaxation.

4. How much should your feet be turned out or should they be facing forward? Don’t let anyone sell you the idea of ONE perfect position – this should be individualized and experimented with – aim for maximal depth and relaxation.

5. Knee pain? Hip pain? Stand up and move around. Resume the squat and work in small short bursts of squatting throughout the day.

6. Footwear? Best – barefoot. Second best – minimal footwear.

7. Keep your heels on the floor if possible. If impossible, try a small heel support until you gain the proper mobility to squat flat foot on the ground.

8. True sign of good squatting? When you get tired from STANDING you squat,  and not vise versa! True story!

9. How deep should you squat? There is only one answer – DEEPER.


3,2,1… Squat!



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