July 1st. The start of "HERO" month @crossfitparkcity
We program a hero workout for every day of the month. By looking back at the large number of hero workouts they are structured and tweaked so people don't get too overworked. Yes it's a tough month but the goal is to get in 17 of them, honor the fallen, and build community. Some are made into team workouts. Most left exactly as written and scarf appropriately.
30 clean and jerk (135/95)
Run 1 mile
10 rope climb
Run 1 mile
Rest in peace
Don't grow up.
#progenexmove #teamspeal @tld_bike 📷: @sspealler
Testing out the new @reebok #nano6 for the first time today.
Love em! Hands down my favorite pair yet!
The muted hip is often misunderstood as a lack of hip extension. Muting your hip is actually never even closing it in the first place which would allow us to utilize our hammies, glutes and low back. You end up having to use almost all quad to extend the knee. It frequently crops up in 2 places.
The first 2 reps of the push press show me “muting” my hip. All quad and no break at the hip. The next 2 show me pushing my hips back and knees forward allowing me to keep my torso upright as well as a closing of the hip.
The second place we commonly see a muted hip is in the receiving position of a clean and sometimes a snatch. The first 2 reps of the clean show me receiving the bar with more of a muted hip. Wider stance and jumping forward is also commonly associated with this which you can also see here. The last 2 reps show me receiving the bar with my hips back and down, ready to squat if necessary.
Lighter weight, using a wall for positioning drills to feel our shoulders and hips stacked, and practice will all help resolve the issue. In the overhead movements I see it common with lighter weights, and the receiving position of the clean or snatch with heavier weights. Not always the case but most often.
For a full video breakdown and some additional cues and tips to make improvements head over to iconathlete.com and click on “The Vault” or chrisspealler.com and click on “The Experience”
I'm definitely not in Los Angeles. Sticking out like a bit of sore thumb in some small town in the middle of nowhere, MD.
This slide was awesome... of course standing up was the logical thing to try.
What a privilege to have one of the most influential men of my life baptize me. My college wrestling coach Rocky was there for me through thick and thin as a friend and another father figure at times.
I accepted Christ when I was in high school at a @younglife camp after starting to understand Gods great love and grace that is extended to all of us, as well as seeing the passion and love so many of the staff had for life.
I was never baptized and although I believe it's simply a symbol of accepting Christ I wanted to do it. Thanks for making it possible Rocky!
Thanks to @crossfit301elite for the hospitality and great community this am.
If any of you are in the Hagerstown, MD area swing by and check it out!
Super excited to be offering the @iconathlete podcast! Only fitting that I spoke with my good friend @sherwood215 for the first episode.
The goal is to give you some informative content through fun and entertaining conversation.
I will be working to post episodes bi-weekly and look forward to what is to come! Link is in my bio or below:
The split jerk can be a tricky movement for some athletes. Foot position, hip extension, timing…. there can be a lot to think about. There are a couple common faults I see that are often tied to a lack of hip extension like we mentioned last week.
In the first two reps you will see both of them.
Not reaching your lead foot our far enough: This doesn’t create much of an advantage since the whole idea to be able to get “lower” or further under the bar.
Staying behind the bar: You can see the angle that is created at my shoulder when my chest is behind the bar. Essentially we don’t have much of anything under the weight to support it now.
Fixes you will see in the last two reps:
Reach with your lead leg so that your knee ends up stacked over your heel. This will help with the length of your split and allow you to get lower.
Drive your chest through the window you create with your arms and the bar. This will help get your torso under the bar allow for the weight to be supported.
For a full video breakdown and some helpful little drills go to iconathlete.com and click on “The Vault” or chrisspealler.com and click on “The Experience”. #iconathlete #teamspeal
The truth. I did a 9 week squat cycle to try to put some weight on my front squat.
This is me going for a 5 lb PR at 340 #'s after about 3 years of being stuck at 335. Some days it's there, some days it's not. On a positive note I felt better at 90% than I have in a long time and there is no way I would have attempted this 9 weeks ago. The daily grind.
Happy Fathers Day dad.
Thanks for all the knocks on the head with your old class ring.
The endless drives and trips to watch me compete in all my sports.
Crashing golf carts together.
Playing a round of golf while I lose another ball.
Setting an example. Love you.
Haven't seen this video in a long time. What a great event with the crowd and running next to these beasts.
Most painful @crossfitgames workout I've ever done. In the words of @sherwood215 after he finished. " I feel like someone just beat me up and stole my wallet!"
Squeezing in the class workout before teaching @crossfitparkcity
Getting out in the mountains with the Jeep.
Wrote this up for the @iconathlete crew this week. They have been putting in the work and it's awesome watching it pay off.
The strict pull up obviously has tons of value when it comes to pulling power. It’s one of the variations of pull ups that we do in CrossFit… or at least should be doing. It’s application to kipping has great value as well.
In the first variations of the pull up you will see my midline stay tight in the strict pull up. My upper, middle, and lower back don’t over extend. This shows good pulling capacity and can be applied toward our kipping variations. If I have that pulling power and good position through my midline in the strict variation you can see it carry over to the gymnastics kipping pull up. My kip is “tighter” and more efficient. I don’t have to rely on as much of a back swing and movement from the hip. In the butterfly variation the same thing applies. A tighter midline and more pulling power allows for a better back swing and more efficient kip.
In the next sequence of pull ups the strict variation shows me overextending through my midline. This is an indication that we can work on our pulling power and the positions here often carry over into our kipping pull ups. The gymnastics kipping pull up may have a larger kip swing with more over extension of the back to help create momentum. When it comes to the butterfly pull up it often has athlete over extending and pulling through the bar since they can’t pull as “high”. This make things a bit less efficient and is more difficult to maintain the timing of the movement.
Don’t think right or wrong in these cases. More an awareness of areas that we can improve on. If you find yourself with larger kip swings and over extending through you midline a good bit go back to the building block. See what your strict pull up is like and work on improving pulling power with better positions. Do strict pull ups, do kipping pull ups, do butterfly pull ups, do l-pull ups. Pulling will make you better at pulling. Now you can just think of a position you want to be working toward maintaining.
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
Summer time vibes in the mountains. Can't wait to get home. 📷: @sspealler
#beadadnotafad #teamspeal #progenexmove
Lunchtime workouts on seminar weekends.
Some seasons in life it's all about maintaining. Some are all about trying to make gains. Either way it's the longevity of health and fitness that I want.
#iconathlete #teamspeal 📷: @21bars
Can't wait to get back to Kauai this September. Hope to see you there!
@ultimatehawaiiantrailrun:Meet the athlete: @cspealler.
Our interview with Chris is posted on our website (link in bio). He shares his highlights and experiences from running the course the last two years.
This year he will be back for more! Register online now for the Ultimate Hawaiian Trail Run 2016 and the chance to run side by side with #TheLegend Chris Spealler and other incredible athletes.
The 2008 @crossfitgames trifecta is in full force in Seoul.
Hotel workout with @matt1chan and @ericcrossfit followed up with whatever this is.