Hang cleans in the garage gym after I stole a workout from @sherwood215
After leaving the @crossfitgames this past week I am inspired by all the athletes that competed over the course of the weekend. I miss the camaraderie with fellow competitors, support from the crowd, and tackling what seems to be impossible at times.
I leave challenged to be a better coach. I also leave content. I no longer feel the need to keep up with others. The pressure to win. I am content with pushing myself and the limits of my current fitness levels. Working to maintain all that I have worked for and knowing that it's ok to see some of those things slip a bit. Content to enjoy my fitness outside of the gym skiing, biking, and experiencing all that life has to offer. I love training @crossfit and it will forever be what I do in the gym. It took 2 years... but I am content.
#teamspeal #iconathlete #progenexmove #ryourogue #reebok
Congrats to @garretmfisher on a hard earned trip back to the @crossfitgames and the effort you put in this week. Thanks for letting me be a part of it.
Make sure to swing by these awesome booths before leaving the Games.
@roguefitness @progenex @reebok @surefoot_insoles @getworkt
Tips for not looking small next to @dan_bailey9 and @matt1chan
Make sure your on the outside and take a step forward!
Love these guys. The relationships that developed inside competition have only gotten better over time as I transition out of it.
#progenex #progenexmove #roguefitness #reebok
Hanging at the @progenex tent listening in to @matt1chan giving the goods with sustainable nutrition.
Providing a bit less loading on the shoulders and some assistance in the kip by jumping can help you dial in your butterfly pull up technique.
Such a pleasure to be able to talk with a good friend of mine and someone that had been an incredible help to myself and so many in the community.
Episode 3 is with @benbergeron. Heads up that our connection got a bit spotty but the conversation was too good not to post. Click on the link in my bio to listen in.
The next 3 weeks I will be doing a three part series on the butterfly pull up. To see the full videos make sure to go to iconathlete.com and click on "The Vault" or chrisspealler.com and click on "The Experience". One of the biggest issues I see athletes having specific to the butterfly pull up is losing their kip swing. This is often due to elbow position and height of your pull.
As you are learning the movement I encourage you to practice singles and see how you do with position, particularly where you finish the rep. It's a good idea to have a strict pull up and about 20 consecutive gymnastics kipping pull ups before jumping in on these.
In reps 1-3 my elbows are facing down at the top off the pull up. This eliminates the ability to pull through the bar and results in me coming straight down and in control.
In reps 4-6 I have to drop off the bar to stop the uncontrolled swing. The reason why it's happening is one of two things. Either we aren't pulling high enough which leads to athletes over extending at the midline and pulling through the bar, or it's our elbow position. When our elbows go behind us it often leads to overextending and pulling through the bar which also causes the loss of control in the kip.
Check out the sites for a simple progression to work for dialing in the position.
6 years ago today at the @crossfitgames. Look at those stands in the background. Things have changed just a bit.
Best of luck to all the competitors this week. One step at a time, compete to win, and learn how to have short memory loss for the weekend.
Continuing @crossfitparkcity "HERO" month. Day 12
For those of you interested in following Day 10 was "Katschbuch" and day 11 "Hall"
Not a bad place to do a 5k run with a vest.
Rest in Peace
I have recently found some distinct advantages to being a shorter and lighter athlete.
When wake surfing you nearly get barreled. Thanks for the ride @gandrthreads !
Get outside this weekend. Easy for me to forget how amazing it is where I live.
Grateful for a the Stewart Falls hike at @sundanceresort this week.
Talked about the rack position in the front squat earlier this week. Here is a great way to work the front rack position with those the may have an injury or are in the process of gaining mobility.
Day 9 @crossfitparkcity "HERO" month. "The Seven"
7 thrusters (135)
7 knees to elbow
7 deadlift (245)
7 swings (70)
7 pull up
Rest in Peace
In less than 3 weeks @iconathlete will be starting a new cycle of programming for the all 3 tracks. Regionals, Open, and Strength.
As an athlete that always had to keep up in the strength events I had to learn that it's not all about your 1 rm. Although important it is only a piece of being "strong". Excited to be offering some of the programming and strategies I have used in order to move heavier weights rep after rep. All while maintaining and building that CrossFit base! Lifting for the small fry and the big guy.
Check out the link in my bio for more info on our programming.
Day 8 @crossfitparkcity "HERO" month. "Jerry"
Run 1 mile
Run 1 mile -I subbed a 3.0 mile assault bike for the run to save the knees a bit this week.
Rest in Peace
#weeklygeek “ELBOWS UP!!!” How many times have you heard your coach say that or cued it as a coach? The front squat can be a difficult road to progress on for some athletes, and a frustrating one for coaches to cue. Identifying what is going on is the first step to making progress and a successful cue.
In the first two reps my elbows are literally “dropping” down. You can tell by seeing them drop and also by looking at the angle in my armpit. It’s “closing” as I squat down. On the third rep you can see the correction by driving my elbows up. In my experience this is a less common fault.
In reps 4 and 5 you can see my elbows “drop” but it’s due to my torso position. You can tell again by looking at the angle in my armpit. It doesn’t change. In this case it’s nearly impossible to drive the elbows up higher. A more effective cue may be “shoulders back”, “hips in”, or “chest up” in order to create a more upright torso. In the last rep you can see the fix made with the torso position and how this effects the front rack with elbows being higher.
To check out a full video breakdown go to iconathelte.com and click on “the vault” or chrisspealler.com and click on “the experience”
Day 7 @crossfitparkcity "HERO" month. "Chief"
AMARP 3 min
3 power clean (135)
6 push ups
Rest 1 min between rounds
Score: 35 complete rounds
Rest in Peace
So fun!!! One of my members cruised in the door with a @boostedboards and I took it for a spin. Bad idea... now I want one!
Day 6 @crossfitparkcity "HERO" month. "Weston" team style
Teams of 3
1000 meter DB farmers carry (45's)
250 meter DB waiters walk right arm (45)
250 meter DB waiters walk left arm (45)
Two people can work at a time. Time: 19:18
Rest in peace
Quick, simple part of breakfast this am. 1/2 cup oats, 1tbsp almond butter, one scoop of @progenex more muscle cookies and cream.
Cool to know how the process works. Check out their products and some cool blog posts at the link below or in my bio.