2010 @crossfitgames alongside @matt1chan after the workout "Amanda". One of my favorite memories.
Lots of knowledge, experience and, and insight was gained over the past 10 years. To get the goods for yourself come visit us as one of the CrossFit Competitors Courses.
July 16: Ladera Ranch, CA
Sept 10: Brodgeport, PA
October 8: Chicago, IL
Nov 5: Denver, CO
We will also be heading to Korea, Brazil, and Europe through the summer and fall. Check out crossfit.com to sign up.
It’s cool to geek out on movements, progressions, positioning… but where does all this movement start from? Our midline (aka… “core”). Learning how to properly brace your spine does two things.
1. It keeps you safe. Having the ability to brace our spine utilizing our back, abs, and hip flexors is important. It will keep our spine in a neutral position which is it’s safest, and strongest position which brings us to #2
2. It will help with performance. Why? It creates stability and rigidity through your trunk which allows for more power transfer into a movement or object you are trying to move.
In this video you will see an example of over extension in both the squat and the deadlift. Sorry for the shirtless video but it’s easier to see an already difficult thing for some to identify. In the first two reps of the squat you will see me “roll” my hips over and over extend in my low back. This means my abs are essentially now turned “off” and I’m using mainly my low back to brace my spine. The following two reps show me keeping my belly tight and bracing with both my abs and low back. You don’t seen any movement in the low back as I break at the waist and knee because I keep my belly tight.
The same things apply to the example in the deadlift with reps 1,2, and 3,4. If you see athletes doing this in something like a squat it’s likely to crop up in other things like an overhead position, pull ups, running, kb swings… the list can go on and on.
Learning how to brace your spine by keeping a big breath of air and drawing your belly in can make a huge difference in your athletes safety and performance. A seemingly subtle thing is truly the start of strong, effective, and efficient movement.
To see a full video breakdown go to iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. #iconathlete #teamspeal
Love me some deficit deads!!! #iconathlete #teamspeal
In the moments of heartbreak and defeat what defines you?
This is a few minutes after finding out I didn't qualify for the @crossfitgames in 2013.
Proud of the sportsmanship so many of the great athletes are showing on the competition floor in victory and defeat.
Day 1 down. Wish I could be there to support @nathan_bramblett this weekend.
Go to battle bro!
#iconathlete #teamspeal 📷: @buckethead.media
Had a chance to jump on another great podcast with Ascend.
Competition, life, work... they all seem to blend together in lessons learned.
Check it out at ascendmindbody.com
The most painful workout I have ever done in all the years at the @crossfitgames
Things have changed just a bit over the past 9 years. Good luck to all the competitors this weekend!!
The ever elusive double under for some of you may be a simple fix. Working on the simple mechanics of jumping efficiently in single under with a variety of footwork can help create a solid base.
When you jump you should keep your belly slightly tight which will allow you to feel more “spring” in your jump. This is a good thing since it will create more power transfer in your jump and allow for more efficiency of movement. The less height we have in our jump, the less energy we expend. This also means I’m going to need some rope speed so I don’t trip up.
The first few single under show some simple and effective drills you can use to start working on a strong midline and simple footwork/timing which will help with your double unders.
The second portion of jumping shows me being “lazy” through my midline. Things are slower and may appear “loose” when I’m moving. If we do that in our single unders it’s likely to crop up in our doubles. Poor jumping mechanics and hand position can result in thing like piking, donkey kicking, or tucking when working on your double under which is all wasted energy.
Simple jumping mechanics, hand position, and timing are a recipe for success. To check out a full breakdown including the correct rope length, and digging in on the details go to iconathlete.com and click on “The Vault” or chrisspealler.com and click on “The Experience”. #iconathlete #teamspeal
The headless front squatter.
Back home and it feels good to get some lifting in.
Proud to have been a small part of your journey this year @garretmfisher.
Looking forward to continuing it in Carson!
#iconathlete 📷: @michaelbrianphoto
Lots of programming and coaching knowledge in this pic... and some media.
California Region. @rzambard can't keep a straight face when she realizes how much taller she is than me in the pic.
Can't wait for the weather to turn and have more days like this on the @iamspecialized_mtb 📷: @sspealler
#progenexmove #roguefitness #useyourfitness #teamspeal
Turning the page. This weekend is the first time I will be at a @crossfit comp wearing a coaches pass.
Looking forward to it!
Check out some of my programming philosophy at the link in my bio.
#iconathlete #teamspeal 📷 @sspealler
GHD Sit Ups are often underestimated and should be introduced after building fundamental capacity in basic movements on the GHD. Even still, I would suggest starting out with smaller reps and lower volume. Understanding the movement and setting yourself up correctly on the GHD can be a big help as well.
In reps 1 and 2 I have the GHD set up correctly and I am using the extension of my knees to help pull me up to of the bottom of the sit up. This is generally the most efficient way to do the movement.
In reps 3 and 4 I have the GHD set up correctly but I am not using knee extension to help start the movement. You can also tell by the speed of the movement. Without knee extension it tends to be slower and could cause the low back to be a bit overused or aggravated since we are using primarily our posas which attaches on our lumbar.
Reps 5 and 6 I have the GHD set up so the foot plate is too far away. This causes my hips to sit up higher on the pad and requires more of a hyperextension of the back at the bottom of the movement. This can also be a culprit for low back irritation since we can’t support our spine as well with our abs when hyperextending.
Reps 7 and 8 I am scaling the reps to more of a parallel position and reps 9 and 10 I scale by reaching back toward an object.
Either way the end range of motion should have our shoulder, hip, and knee in nearly a straight line. Start slow, be smart, and toss these into your workouts to spice things up. Lower volume with correct position and progress to higher volume as your capacity improves over time.
For a full breakdown of the movement and a more in depth look go to iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. #iconathlete #teamspeal
Baggy sweats, a coffee, and heavy push presses to clear the head in the morning.
Not a single thing I have accomplished over the past 10 years would have been possible without this amazing woman.
Thanks for being the best mommy we could ask for @foxyroxy129 !!! Happy Mother's Day to you to mama @jillspealler
2016 #mountainmeltdown is almost done!
A big thanks to #Progenex #roguefitness #reebok, and all our volunteers for the support and making this happen for our awesome community!
Couldn't have said it better myself. These are the memories that make me miss competing more than ever.
#Repost @foxyroxy129 with @repostapp.
Wow it's hard to believe this image was taken 4 years ago today at the 2012 Southwest Regionals. Roark was just over 2 and Myla was only 3 months old. This photo takes me back to the "butterflies." You know...that feeling in your stomach where you're bursting with excitement and could cry at any moment. Talk about one "roller coaster" kind of weekend. @cspealler going from a blitzing fast Diane time to the 100 lb. dumbbell shenanigans in event 3 to a tied muscle up finish in the last event. Lots of prayer, positive thinking and a whole heck of a lot of work paid off in the end. You can't control what happens at an event; you can only control what you can do. All the best to the athletes competing again this year. Crush it and stay focused on what you can do! Sending lots of energy to all the wifey's, momma's, friends, and family members of anyone competing. You've got one big job! Thanks to all the judges, set up crew, behind the scene people etc. who put in the hours to make regionals happen. I am truly blessed with all the memories from such an amazing 7 years of watching and supporting @cspealler. We love the @crossfit community!