I'm no pro but this is a ridiculous amount of fun and is pretty much in my backyard.
#teamspeal #progenexmove @tld_bike
For those of you that may not have seen this before it's a great way to utilize a band for some assistance while still being able to work the butterfly pull up.
Still suggest having a strict pull up and a good chunk of gymnastics kipping pull ups before giving this a shot.
Hit up "Holleyman" this am and looking forward to another night at the bike park.
@tld_bike #progenexmove #teamspeal
#weeklygeek Butterfly Pull Up: Part 2
For full video breakdowns and some simple drills check out iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. Once we have the position for 1 correct butterfly pull up down the next step is working to get consecutive reps. Timing can be a big issue when it comes to synching these reps together.
In the first three reps I have the correct timing. Think of it like this: when your hands are about to get “heavy” on the bar you should be starting your kip to create the back swing. The issue is when we generate that kip too late or too early.
In reps 4-6 you can see me generating that swing late. It’s a bit exaggerated but you can get the idea that without the correct timing we end up losing the ability to do consecutive reps.
In reps 7-9 I am kicking too early. This flat out sucks, it pulls you out of position, is rough on your shoulders, and is probably more common than kicking late. It causes us to loose position quickly and should reps should be avoided if you fall into this category. Go back to working sets of 2 or some of the drills from the full video to dial in your position.
In reps 10-12 you can see the efficiency of the kip when the timing is correct. Lots of practice with small sets and some of the drill from the full video to dial things in. Don’t worry about doing a set of 20. Try a set of 2.
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