Being part of the WORKT family has been a pleasure in both the development of product and support of athletes. #workt #ecoprene
Stuck in a rut and anxious about matching or setting new PR's? Try something as simple as lifting without a belt if you always lift with one, or vice versa.
Takes the mental pressure off a bit and you will be more well rounded for it in the long run.
6:30 am class
10 pull up
15 thruster (75)
40 double unders
Post WOD workout:
10x chairlift rides
20x pow slashes
Chased @pcwoodsy from @surefoot_insoles all around the mountain!
CTB "Fran" at the 2008 @crossfitgames. Year two of the competition at The Ranch.
Things have changed massively over the past decade. Thankful that I have had the opportunity to be a part of the community and movement early on.
Still love it, improving, and finding new challenges.
3 position power cleans. Lifting is fun.
#iconathlete #teamspeal #crossfitpakcity
To see a variety of videos with full explanations and breakdowns go to the link in our bio then click on “the vault”. The current free trail we have gives you access to all the full videos.
I’m no kettlebell guru and it may or may not show here, but I’m a believer that you have to do things to learn them, myself included. The kettlebell snatch can be a tricky movement for some to learn.
I often see people treating it much like a swing which causes the kb to “flip” over the top of you hand and smack the back of your forearm which can be uncomfortable. In the first 4 reps you can see me doing this.
The last 4 reps show me using more of a “pull, push” method. This allows us to turn the pull as we drive our hips up, into a press as the kb goes overhead. When timed correctly the kb lands gently on the back of your arm and the movement is much more efficient. You can see the difference in speed as well.
I posted a simple progression that I learned from Pablo, a fellow Icon member and translator at a number of the gigs I have worked at in South America, at iconathlete.com/vault.
Either way you have to do movements to learn them. They may not be perfect at first, they most likely never will be…. it’s part of the process. Start off with some lighter weight and work on punching your hand through as the weight gets to the peak of the swing. Start off with lower swing height working on this and progressively make it higher as you learn how to get the kb to land gently on the back of your arm.
Snow is flying in PC and I can't wait for another day like this!! We are releasing a free Icon Gear Pack next week to get people using their fitness outside! Each season we will have a new package with gear that members will have a chance to win.
Because I would rather be doing this than finishing off the 15 hr drive... Although being stuck with your wife and kids in a car unable to get work done makes for some good quality time.
Some awesome killer deals from the best in the biz.
#roguefitness #progenex #getworkt
So much to be so thankful for. We are blessed.
Wishing all of you a Happy Thanksgiving from the Spealler crew.
Thanks to @kamuelabrah @cf_des_moines for putting on a great class.
Ryan is one of the few @crossfit L3 coaches and it shows. If you are ever in the area check them out.
Road trip to Iowa... blizzards, sun, rain, slush, repeat. Oh, and I forgot my sunglasses. So I stole some from @foxyroxy129
To see a variety of videos with full explanations and breakdowns go to the link in our bio then click on “the vault”. The current free two week trail we have gives you access to all videos.
Love the DBall Ground to Shoulder! And hate it a little bit, but they are a great way to change things up and can leave you with quite the response.
We can make this movement “easier” or “harder” depending on how we approach it. People often want to squat the ball off the ground. This is what I’m doing in the first two reps and it makes the lift much more difficult.
The last 3 lifts show me doing almost a stiff leg deadlift before pulling the ball into my lap, then to my shoulders. This technique allows us to use our low back and hammies to our advantage while keeping our arms relatively long. This also allows us to get a super heavy ball to our knees so we can reset, regrip, and get ready to heave the ball to our shoulder.
At times people question this due to a “rounded” or flexed spine. Check it out though… it’s not in a compressive nature, and because I am starting in a flexed position and gerneally stay in that flexed position under load the movement is still safe.
What we want to avoid is passing through flexion and over extension when we are under compressive loading of the spine.
Give both of these techniques a short and you may be surprised at what is easier for you!
Sets of 5
Saw the #btwbchallenge and had to give it a go. Last few seconds of the 3 min AMRAP
Wasn't expecting it to sting quite that much! #iconathlete #teamspeal
Looking forward to meeting those taking advantage of the FREE 2 week trial starting today.
We have some great things planned to come over the next 14 days to help you get through the holidays, start prepping for the Open, and motivate our members.
We will finish things up with a fun challenge and the winner will receive a FREE Rogue barbell! That alongside with the chance to get some killer gear to put your fitness to use outside the gym!
Direct link to sign up is in bio or go to iconathlete.com to learn more about the program.
Rooms like this is where my journey as an athlete started. I am a huge supporter of wrestling.
I don't know of a better sport to teach mental toughness, self discipline, accountability to yourself and a team... so many life lessons.
Coaching #spealbot and his team each week brings back some memories from both trying time as well as great ones. 📷: @sspealler
Looking forward to meeting some new people with the FREE 2 week trial starting this Friday.
You can sign up at the link in my bio to check out @iconathlete Programming designed for everyone from elite competitors to those that just want to put their fitness to use in everyday life.
To check out our ever growing library of movements go to http://iconathlete.com and click on “The Vault”. Oh the assault bike! Such a great tool for conditioning and I have some seriously gross memories of these from my wrestling days.
Maximizing our efficiency on this beast is important which means we need to pay attention to set up. Part of this is preference but either way you need to find what works for you.
In the first clip the seat is set too low for my preference as well as too far back. In traditional “bike” set ups you would basically be able to drop your heel when the pedal is at 6 o’clock and not have your hips shift at all and have a slight bend in the knee. If the seat is set up too low we lose the powerful push down on the pedal. This is especially important on the asasult bike since we can’t pull up like we would be able to on a clipless set up on a mountain or road bike.
The seat is also set too far back. When you’re a shorty like me this causes us to loose push and pull on the handles and my torso starts to shift back and forth often causing us to hunch over. This usually is a loss in power and makes it harder to breathe as we fatigue.
In the second clip the seat is set higher and further forward. This allows me to sit more “on top” or “over” the bike. I can aggressively press down on the pedals while pushing and pulling hard on the handles as well. My torso stays tall and isn’t shifting around which is more powerful and makes it easier to breathe.
Some prefer a lower seat height and the ability to stand up when there are shorter intervals, others a higher seat. My encouragement to you is at the very least play around with seat height and distance from the handles to maximize your power output on this puppy!
@progenex Snapchat takeover today.
Buckle up people... this is my first time using it.