Training for life has left a whole lot more time for this. Luau with my #spealbit and the #teamprgnx family in Kauai.
Workout in the garage followed by some downhill on the @iamspecialized_mtb with a friend from the box.
Riding "tidal wave" @deervalleyresort #getoutofthegym
Posted this on @iconathlete yesterday for some accessory work. Thought I would share it with the rest of you for a spicy little finisher.
Got this idea passed on from @matt1chan who heard one of his buddies doing it with a safety bar for 1 min! I have some work to do.
Start light and try for 10 rotations each directions.
Watching the @iconathlete community grow and make gains has been super rewarding.
Here is a treat from @iconathlete to you. For those of you already following the program don't get too ahead of yourself. You get to sink your teeth into this next Wednesday the 14th! For those of you interested in jumping in click on the link in my bio.
Enjoy! Nowhere to hide on this one!
The concept of touch and go power snatches is super similar to cleans. A few things to consider.
When lowering the bar you will see me rising onto my toes. I don't think about doing it, it happens naturally for me. It allows you to meet the bar as its descending which will help slow it down a bit. This isn't required, good or bad, just preference.
Brushing your hips with the bar will also help with this, and more importantly keep you from getting pulled forward. Think about keeping the bar behind the first notch in your shoelaces.
A higher hip for consecutive reps is something you may see as well. With heavier loading like this you will see me rebend my knees once the bar passes them on the descent, so I can get more use of my quads in the pull off the floor.
Lots of practice to get comfortable with cycling barbells. Positions may feel different from a 1 rep max attempt and that's ok. Work on both. Jack of all trades master of none.
A weekend at home doesn't happen all that often. Having the time to get out in the mountains makes me appreciate it that much more.
Got a chance to do the @ourrescue throwdown workout with a class today. Brutal, well written programming, for an amazing cause.
Go to their site to donate and help save kidnapped kids that are often sold into human trafficking. ourrescue.org
Score: 5 rounds + 1 muscle up, 4 rounds + 4 wall ball.
100 Thrusters (95)
Doesn't have to be complicated to make you fit.
Absolutely love when I see our athletes putting their fitness to use. One of our members, @nathanjr showing @crossfitprkcty some love on the front fender during a multiple day endurance race.
Now my eyes are on a @ktmusa bike so I can get in on the fun!
A helpful cue for your split jerk. Assuming your dip and drive is dialed in along with your footwork one of the things you can play with is your grip.
There was a time where I was really struggling with driving the bar overhead and getting the elevation needed to get under it. Turns out I was gripping the bar too hard. It often causes you to pin the bar to your shoulders making it tough to create the elevation needed.
Check out the details with the "loose hands" before starting the dip and drive portion of the movement. It's helped me out a good bit.
Elbows down or elbows forward? It's often preference. Not right or wrong. I like elbows more down to help me punch into the bar.
Saturday, October 3 athletes around the nation will Throwdown to support @ourrescue and their fight against human trafficking. You can participate from anywhere by signing up at www.ourthrowdown.com
Rode bikes to school with #spealbot and took a detour on the way home. Bike park across the street and this was my afternoon view.
Travel much? Yeah, a little.
First person to spot memorabilia used in a workout from the 2011 Games gets a free @crossfitprkcty tee.
Got a crack at flipping the pig at the Trainers Summit this week.
Huge respect to the athletes at the 2015 @crossfitgames that flipped this 560# beast 50 meters.
The CrossFit Competitors Course will be stopping in Miami Oct 3/4. Regardless of your fitness level you can learn the skills and tools necessary to coach and compete at any level.
Pegboards are a blast from the past. I had to use the old busted wooden ones in the sweaty wresting room. Thinking of making this the #weeklygeek to help with some technique.
#Repost @thedavecastro with @repostapp.
@Cspealler knocking out 3 ascents up peg board unbroken in 41 seconds.
@CrossFit @crossfittraining #CrossFit #CrossFitSeminarStaff
When it comes to making name tags I don't get too flashy. Although it is incredibly accurate when it's for @dzakaras
Finishing up the @ultimatehawaiiantrailrun with some good friends from #TeamPRGNX.
Great to see so many people out to support the kids and in the process one another. No egos on the trail. Just people working hard, having fun, and helping one another.
Already can't wait till next year.
@crossfitprkcty representing today at the @ultimatehawaiiantrailrun. Such a great time.
@progenex and others helped raise enough money so the kids in the local area can do @crossfit free of charge for at least two years.