21 Day Fix question.....surrenders

san4850 · 04-21-14, 12:15 AM

Just started 21 Day Fix this weekend. I have a question on surrenders done in TBCF. It's really hard on my knees. Someone mentioned that you can substitute tall box climbs instead. I have the mini-step that Cathe Friedrich uses in her workouts, as well as the Firm's 14" tall box. So do tall box climbs have the same effect as surrenders do? I can't figure out if surrenders uses the same muscle groups as tall box climbs.

Lilypad · 04-21-14, 08:17 AM

I was wondering the same thing. I think that surrenders are a quad focus movement. I was trying to google a substitution for surrenders but I am having trouble finding one. If I do not find one I will do the leg press on the high step too.

hdw · 04-21-14, 09:17 AM

I use pillows to cushion my knees. Just be careful not to trip on it on your way down...

monterey vidiot · 04-21-14, 10:18 AM

I have used my rollerskating knee pads. They cushioned my knees and prevented tripping -- but my knees still weren't happy the next day. I have a sort of arthritis, with calcium crystal deposits in my knee cartilage. Back to the tall box.

Helen S · 04-21-14, 01:17 PM

I haven't done any of the 21 Day Fix wos but Jillian has surrenders in one of her workouts. The difference is that we keep our arms up into an overhead press position. Doing it this way, I think surrenders work the core more than tall box leg presses. I'm not sure if you get the same effect if you keep your arms in the downward position of a shoulder press.

Lissa · 04-21-14, 09:22 PM

I use my Cathe high step and do the tall box climbs. I don't know if it would be the same effect, but I tried surrenders once in Jillian's dvd and it was very uncomfortable.

~Lissa

CatInTheHat · 04-21-14, 10:25 PM

I never understood surrenders (Jackie Warner calls them UFC's) because when they're demonstrated, the person (both Jillian and Jackie) go down on the same side over and over. Doesn't that mean you are really only working one quad? I ended up returning the Jillian video I had because of that very reason plus the fact that she'll do 14 reps on one side and 8 on the other, and I barely do the one of Jackie Warner with that move in it. They just seem ridiculously hard on the knees both when you hit the ground and when you are trying to get back up.

nubiennelady · 04-22-14, 12:56 AM

I do front/side lunge combos or squat/side lunge in place of surrenders.

mspina · 04-22-14, 08:48 AM

What about walking lunges as a sub? Do the same arm movements, just don't drop that back knee all the way to the floor?

pattyd0319 · 04-22-14, 10:36 AM

I thought about this move and this thread last night when I was getting up from a kneeling position on the floor and how it would feel to repeat this move over and over. I am not flexible, especially in my legs and I feel a lot of tension in my knees just getting up from a kneeling position. I would much prefer a lunge or modified type of lunge like a takedown lunge.

Support VF
VF Membership Subscription
Shop These Vendors
Activa	Collage Video
Amazon.com	eBay.com
Amazon.ca (Canada)	Half.com
Amazon.co.uk (UK)	Junonia
Amazon.fr (France)	Onehanesplace.com
BN.com	Overstock.com
Buy.com	Road Runner Sports
CenturyFitness.com	Sierra Trading Post

04-21-14, 12:15 AM
san4850 Join Date: Apr 2004	21 Day Fix question.....surrenders Just started 21 Day Fix this weekend. I have a question on surrenders done in TBCF. It's really hard on my knees. Someone mentioned that you can substitute tall box climbs instead. I have the mini-step that Cathe Friedrich uses in her workouts, as well as the Firm's 14" tall box. So do tall box climbs have the same effect as surrenders do? I can't figure out if surrenders uses the same muscle groups as tall box climbs.

04-21-14, 08:17 AM
Lilypad Join Date: May 2010	I was wondering the same thing. I think that surrenders are a quad focus movement. I was trying to google a substitution for surrenders but I am having trouble finding one. If I do not find one I will do the leg press on the high step too.

04-21-14, 09:17 AM
hdw VF Supporter Join Date: Dec 2001	I use pillows to cushion my knees. Just be careful not to trip on it on your way down...

04-21-14, 10:18 AM
monterey vidiot VF Supporter Join Date: Nov 2001 Location: Monterey County, California	I have used my rollerskating knee pads. They cushioned my knees and prevented tripping -- but my knees still weren't happy the next day. I have a sort of arthritis, with calcium crystal deposits in my knee cartilage. Back to the tall box. __________________ "It takes work to change the shape of this muscle." Susan Harris in The Firm Vol. 1, talking about the triceps, in 1986 Still working on my triceps after all these years. ~Cynthia

04-21-14, 01:17 PM
Helen S VF Supporter Join Date: Nov 2001 Location: Utah	I haven't done any of the 21 Day Fix wos but Jillian has surrenders in one of her workouts. The difference is that we keep our arms up into an overhead press position. Doing it this way, I think surrenders work the core more than tall box leg presses. I'm not sure if you get the same effect if you keep your arms in the downward position of a shoulder press. __________________ Disclosure: I have appeared as a cast member for several workouts. Please see my profile for details.

04-21-14, 09:22 PM
Lissa Join Date: Nov 2001 Location: Central Indiana	I use my Cathe high step and do the tall box climbs. I don't know if it would be the same effect, but I tried surrenders once in Jillian's dvd and it was very uncomfortable. ~Lissa

04-21-14, 10:25 PM
CatInTheHat Join Date: Oct 2012 Location: Washington, DC	I never understood surrenders (Jackie Warner calls them UFC's) because when they're demonstrated, the person (both Jillian and Jackie) go down on the same side over and over. Doesn't that mean you are really only working one quad? I ended up returning the Jillian video I had because of that very reason plus the fact that she'll do 14 reps on one side and 8 on the other, and I barely do the one of Jackie Warner with that move in it. They just seem ridiculously hard on the knees both when you hit the ground and when you are trying to get back up.

04-22-14, 12:56 AM
nubiennelady Join Date: Feb 2002 Location: Southern California	I do front/side lunge combos or squat/side lunge in place of surrenders. __________________ P90X Grad Couch-to-5K Grad 10/17/09 No investigation. No right to speak. -Confucius

04-22-14, 08:48 AM
mspina Join Date: Mar 2002 Location: Boston, MA	What about walking lunges as a sub? Do the same arm movements, just don't drop that back knee all the way to the floor? __________________ Michelle Random Stuff: Spinervals Team Member Triathlon Coach Avid CrossFitter Former Triathlon Fanatic 2008 Boston Marathon Finisher Cast member in IronGirl StrEndurance workout (released 12/07)

04-22-14, 10:36 AM
pattyd0319 Join Date: Apr 2007 Location: Ellicott City, MD	I thought about this move and this thread last night when I was getting up from a kneeling position on the floor and how it would feel to repeat this move over and over. I am not flexible, especially in my legs and I feel a lot of tension in my knees just getting up from a kneeling position. I would much prefer a lunge or modified type of lunge like a takedown lunge.