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.
Playing around with some planche progressions. This crippled me after about 3 seconds.
Prepping the crew for touch and go snatch and clean and jerk work at the #crossfitcompetitorscourse in Geneva, Switzerland.
Day 2 tomorrow bringing more knowledge bombs and workouts.
A day to recover before the seminar in Geneva. Got to go on a short hike today and get this view.
The mountains make me feel closer to home. Can't wait to ski them on Monday.
Praying for Ava and the Khalipa family.
#Repost @jasonkhalipa with @repostapp.
I've never really asked anything from anyone on social media. I have a request today. I need your prayers and positive thoughts for my amazing daughter Ava. Yesterday she was a normal 4 year old , today she was diagnosed with Leukemia. She starts treatment soon and we are headed in right now for a bone marrow test. I have cried many tears but now it's time to start our battle. It will be long but we will win. #lifechanged. #family
The chest the bar pull up requires solid pulling power and timing of your kip. Most people that struggle with the movement generally lack one or all of the following:
Back Swing, Elbow Position, or Gaze
In this clip we will take a look at the back swing. In order to keep your hips from moving more horizontal you want to brush the bar with your chest on the descent of the pull up. This allows more vertical movement of the hip often translating into more control over your kip.
In the first 4 reps you will see me create enough height in the backswing that I can brush the bar on the way down. The last 3 reps I am not creating enough backswing which results in a lower pull and having to brush the bar as I am pulling up. This often causes people to overextend and results in their hips moving forward of the plane of the pull up bar. This has the potential to make your pull up choppy and a you can easily lose the timing of your kip.
To see the full breakdown and video check out chrisspealler.com and click on "The Experience"
10 Push Press (155)
20 Medball Cleans (20)
Yes.... Medball cleans. And they stung. Off to Europe this afternoon.
So great to be back out on the skis as much as I have. Training for life and the best snow I have seen in years. Perfect timing.
Congrats to my friend and @iconathlete @garretmfisher on his 2nd place finish @thewodapalooza this weekend.
I couldn't be there but it looked like a great event. Congrats to all the competitors that showed up gave it their all.
#iconathlete #teamprgnx #teamspeal