Some people love the water. I love the mountains. Feeling humbled is a good thing.
Chamonix was amazing.
This goes down as one of the coolest atmospheres I was fortunate enough to compete in. It felt like a @crossfit version of fight club.
Open starts in 14 days! Don't forget to sign up. I still need to.
High Bar vs Low Bar squatting. Understanding the advantages of each can play an important role in which you may want to use in your training.
The first two reps are a high bar position. The bar sits on our traps and he movement this version will replicate a front squat more. It requires more strength in the quads and an upright torso throughout the movement. If you are good at pulling but struggle with squatting this may be a good option for you. It's also what I would teach a beginner since the mechanics are the same as an air squat.
In the last 3 reps I am doing a low bar back squat. The bar sits in the middle of your shoulder blade instead of on the traps. It keeps the bar closer to our center of mass allowing for our chest to drop a bit. Feet are often in a wider stance and there is a focus on pushing the hips back more while driving the knees out. Since the bar is closer to our center of mass it allows us to have some "hip drive" out of the the bottom of the squat without punishing us as much. If you struggle with pulling power and need to focus on building strength in your posterior this may be a good option for you.
For a full breakdown and longer video on the explanation of the two as well as some squat mechanics visit chrisspealler.com and click on "the experience"
Chase performance and the rest will follow.
#roguefitnes #Progenex #reebok #getworkt #iconathlete 📷 @21bars #myleo
Providing a variety of scaling options is part of being an effective coach. This is a quick video I put together for our @iconathlete crew.
We both train and practice movements to improve our performance in workouts and competitions. Click the link in my bio to check out the @iconathlete competitors program.
I saw stars. I needed a moment after I felt like my world was closing in on me. Starting up a cool, simple strength program that Chris Mason gave me back in the day to get some leg strength back.
Woodland Biscuits for breakfast... Yes, I'll have another cinnamon bun.
Save your cheat meal for breakfast and you won't regret it!
The boys getting up on the hill.
An old workout but a good one:
25 shoulder to overhead (155)
50 air squats 📷 @ianwittenber
Grabbing the kiddos at the 2014 @crossfitgames to show them what the soccer stadium crowd looks like from the competition field.
Still one of my favorite memories.
While I was out of the country for work #spealbots super heroes found this on the doorstep. These guys look jacked!
Fired up to have a quality creatine product from @progenex #amplitude
Let's talk about some barbell work. The clean and jerk is one of those movements that has in some ways been modified in @crossfit workouts to provide more efficiency. It's not right vs. wrong, rather finding ways to move weight more efficiently when cycling lighter or moderate loads.
In reps 1 and 2 I pause in the receiving position and reset my hip for the push jerk. I also pause with the bar on my shoulders as I lower the weight, then bring it to my hips followed by the floor. This is a great way to do the clean and jerk for those learning the movement or when we get to substantial weight that may be likely to pull is out of position if we are doing touch and go reps.
Reps 2 and 3 show me using the catch of my dip in the power clean and using it as the drive portion for the push jerk. I also bypass my shoulder when returning the bar brushing my hips only on the return. This takes some practice and more strength through the midline to not get pulled out of position.
Check out the full video and break down as well as some ways to practice the movement with lighter loads at chrisspealler.com and click on "the experience". #teamspeal
The traditional lunchtime "mash" at the end of the international tour for the #crossfitcompetitorscourse
Can't wait to get home but this trip offered some of the most beautiful places I have ever seen. Thanks to all the participants that came out to make the seminars as great as they were. 📷 @ianwittenber
Hmmm, that's and interesting place for it. Although I have a feeling I won't need it. #lifeontheroad
Rowing, bench press, and rope climbs at #cfmyleo
Wrapping up our #crossfitcompetitorscourse European tour at CrossFit Amsterdam this weekend.
That moment your puppy realizes you're making fun of him.
Stepping away from competing in @crossfit was necessary but has been a difficult transition at times.
The progress as a coach is endless whereas the progress as an athlete has a lifespan. It's been a pleasure to work with @garretmfisher and and other @iconathlete members sharing the knowledge I have learned over the past 9 years of @crossfitgames experience.
I will always be an athlete, but in some ways the coaching has barely begun.
The Ring Muscle Up! For many it's a box that is waiting to be checked off and for others they can make them more efficient.
The first rep shows a smooth but aggressive back swing allowing for me to bring my hips to the rings with enough "hang time" to sit up and over the rings, finishing off with the dip.
Reps 2 and 3 are a bit exaggerated but show what happens as people split there feet or shift their hips in the pull. This usually results in a lower pull and doing the "chicken wing" (one arm followed by the other). The last rep shoes a more strict pull and lacks in the back swing. This requires a good bit of pulling power to muscle through the transition and is much more inefficient due to all the time under tension.
Working the kip swing and some simple progressions on the floor can be a big help in the technique portions of the muscle up while building strength through all the cool things we so with well varied CrossFit workouts.
Check out a full breakdown and video at chrisspealler.com and click on "the experience" to view it. Good luck!
One Competitors Course down, 2 to go.
Always working to make them a great experience.
Looking forward to meeting the participants in Berlin and Amsterdam.
Skiing in Chamonix with @matt1chan and @ericcrossfit on our down day between seminars.
The mountains here are amazing. So incredibly beautiful I was often sitting on the lift speechless.