When the knees are feeling good I love this stuff. Looking forward to visiting @roguefitness again for the #competitorscourse next month.
Happy Thanksgiving to everyone! Enjoy that turkey!
I am thankful for so many things. It would be ridiculous to say I am not blessed. My wife and kids, the work that I do, the opportunities that I have had, but above all His grace.
#crossfitcompetitorscourse in Milan, Italy a few weeks ago. Check out crossfit.com to sign up for the next one at @roguefitness
December 5th and 6th. A Christmas gift that will give great knowledge and practical application. Not just for the competitor but the coach and affiliate owner as well.
Giving the knees a break.
30 cal ski erg
20 ghd sit ups
10 ring muscle ups
Way more midline than I thought.
I had some questions on stringing together bar muscle ups and what the return is like. Funny thing is that much of what allows us to do consecutive reps is what happens below the bar.
I think people often think that gymnastics movements are "gentle" because they appear graceful. Especially the elite gymnasts. The reality is that the kip swing below the bar is aggressive and a position that creates some serious torque to get yourself above the bar.
The height of your back swing will be determined by how aggressively you bring your feet through and press down on the bar. The less upper body pulling power you have the larger the back swing you will needed.
A couple of things to consider:
- Hang from a bar that allows you to get "long" without your feet touching the floor
- When you create the kip swing your legs and hips should be fully extended as your feet pass under your hands. This is what helps create torque. - Follow through with driving your feet forward and press down on the bar using your lats.
If your kip swing is dialed in you are going to have the confidence to string reps together. If you find yourself going over the bar with one arm, then the other it's usually due to either splitting your feet in the back swing and transition or not pulling high enough.
Practice that kip!
Weekends at home.
Transitioning isn't always easy but watching your kids start the journey I started 31 years ago is pretty awesome.
We are doing an intra gym team competition @crossfitparkcity this month and I got to workout with these studs this am.
So good to be home for the weekend and throw down with some friends.
Throwing out some progressions for the back and front lever for the @iconathlete community. I'm no gymnast but you've gotta start somewhere.
I'm a believer in adding in some simple accessory work that won't beat you up but provides some great crossover and improvement to what we do in our workouts.
@iconathlete programming reflects this approach a few days throughout the week. For more info click on the link in my bio.
#TBT although it ended in a tragedy I had the privilege of wrestling under Dave Schultz at Foxcatcher.
Found this gem in the basement yesterday. I am biased but wrestling is the greatest sport. Unmatched when it comes to learning life lessons on and off the mat.
Although I don't have one I love motorcycles. Not sure why but ever since I was a kid there is something about being on two wheels. I saw @bmwmotorradusa released this scrambler the other day and I'm drooling.
Gotta have interests in things other than just CrossFit.
I have been working on rebuilding my squat to take care of my knees. Widening my feet and toeing out the foot position have exposed how tight my hips are.
A bit frustrating at times but the road back means I've had to slow down and lighten loads. "Squat therapy" like this facing the wall has been a help. Never above the basics.
@matt1chan just posted his before picture of the grand finale cheat meal after our European tour.
I wanted to do all of you the favor of posting the after.
We will be back to Europe the end of January for the #crossfitcompetitors course. Keep your eye out on crossfit.com to sign up!
At the end of each #crossfitcompetitorscourse international tour, @ericcrossfit @matt1chan and I come up with our own "mash" to finish off the week of work.
We have a few simple rules:
-the workouts should generally be programmed so they can be done on the 10 min
-we each choose a workout of our choice without knowing the others -whatever they are, even if there is interference from one to the other we have to do them
25 thrusters (40kg)
Row 500 meters
6 rounds on the :30 second
5 muscle ups
5 bench press (80kg)
15 swings (32kg)
30 double unders
I took this picture last weekend in Paris when I was walking to the box the last day of the seminar. Quiet and peaceful morning.
I am reminded of something I heard @capitalchurch about a month ago. Hate is loud. It can be deafening. But Iove is louder.
Praying for the people of Paris as it comes to mind. #LOVEisLOUDER
The little things make a big difference. Neither version of the transition from pull to press, as well as the reset of the movement is wrong. Both are efficient in their own way.
Reps 1 and 3 I reset my hip after receiving the transition in the muscle up. This allows you to close your hip aggressively to "kip the dip". You can also see me reset to the dip position before laying back for the next rep.
In reps 2 and 4 I keep my feet in front of me when receiving the transition of the muscle up so that I can open my hip to "kip the dip". Instead of going back to the dip position to begin the layback it is started from the top of the movement.
Either way you should utilize the kip for higher reps and more efficiently. Dialing in your strict muscle up is also suggested and will give you much more control and strength when it comes to making these small adjustments that can make a big difference when it comes to shaving some time off your workouts.
Doing man stuff to make our midlines strong.
@matt1chan @ericcrossfit and I will be running the next domestic #crossfitcompetitorscourse at @roguefitness December 5th and 6th. We would love to share all we have learned from a combined experience of 16 @crossfitgames with you. Not to mention it's at the best training facility you could ask for.
To all those that have and continue to serve our country, the words "Thank You" don't come close to doing justice my appreciation for your courage and sacrifice.
Introducing the #icon8. I designed these 8 workouts for @iconathlete as benchmark tests.
They are all classic CrossFit style workouts that are designed to test a variety of time domains, reps, and movements. Those showing excellent capacity across all 8 workouts are a well rounded beast to be reckoned with as far as I can tell.
For more information on the programming you can click on the link in my bio.
What do you do while visiting the Duomo Cathedral in Italy?
Be a typical crossfitter and do a pistol on the railing. #peerpressurefromChan
The #crossfitcompetitorscourse crew goofing off at the end of day 2... Again.
Looking like a monster with the plates these guys have laying around here in France. Smoke and mirrors bro. If only it was really that way!
Off to Milan