Did a workout that @dzakaras programmed yesterday. 10 min AMRAP with this nasty little bar complex between 100 meter runs.
The first clip is my first set, second is my last. Balance between technique and intensity. Funny how the little things that could be better are just more present when fatigued.
Perfect, no, if it was there would be a loss of intensity. Safe? I think so. I've been doing it for nearly 10 years now and I'm just more fit now than when I started.
Another quick scaling option to help an athlete feel the correct position for a squat.
It also helps the coach identify if the issue is strength/awareness, or mobility.
Utah skies on the way home from the family road trip this past week. Kids are in school... boo
Always, always there. Happy birthday to my love. Best mama, wife, and friend. Always keeping the rest of us in line.
So amazingly cool to be a part of a small company working to do big things. @getworkt standing with the best.
Congratulations to @hsushuching on winning the gold in Rio!
For a full video breakdown visit iconathlete.com and click on “the vault”. The thruster!!! Although some dread them, they are awesome. Heavy, light, low rep, high rep… the movement has tremendous value when it comes to putting in the work and getting fit. Here are some things to think about that hopefully take some of the “dread” out of them.
Timing and torso position can make things way easier when it comes to completing the movement. In reps 1 and 2 you can see the timing is off, specifically on the descent of the movement. I am bringing the bar down too late. It often causes the weight to “crash” onto us when we are in the middle of the squat making it difficult to keep position. Although pressing early can be a fault, I see poor timing done on the return more often.
In reps 3 and 4 my torso starts out well but as I start to stand up my hips rise first and shoulders follow. This is usually due to the need for more leg or midline strength. It also sends the bar forward and we lose leg drive to get the weight overhead making the movement more challenging.
Reps 5 and 6 show me keeping my torso moving with hips and shoulders at the same rate which allows for more leg drive. I also have the correct timing on the descent making more more effective and efficient movement.
Sign ups starting August 29th for the Lifestyle Programming Track with Icon Athlete! Anyone signing up between August 29th-Sept 1st will receive a FREE #iconathlete shaker bottle!
What: A programming track that is designed to reach your every day CrossFitter. Those not necessarily looking to compete, only have 1 hour/day to workout, and are looking for some guidance along the way.
Each training session will include a warm up, workout, suggested goals in regards to time domains or rounds, and any cool down or simple accessory work. Members will have access to all 4 tracks of programming that Icon Athlete provides, a messaging system with Chris Spealler, and access to a private group Facebook Page that is frequently used for engagement from Chris.
Who: Individuals, affiliate owners, or sports specific athletes. This is a GPP program that is built from the 3 additional tracks that Icon Athlete programs (Regionals, Open, and Strength). If you are a gym that is looking to have your classes do programming based off of what your competitors needs are, need a new look at programming, or freeing up the time it takes you to program it will accomplish these all of these things.
When: The new Track will be released September 1st!
@younglife family camp on tbe ropes course. Too tempting not to workout with#spealbit
Come join in on all the short jokes you could ever imagine at the CrossFit Competitors Course. 2 full days of @matt1chan @ericcrossfit and I giving the goods on what it takes to make it as a competitor or their coach in the sport of @crossfit 🇺🇸Sept 10-11 Bridgeport, PA
🇺🇸Oct 8-9 Chicago, IL
🇺🇸Nov 5-6 Denver, CO
A super friendly way to help your newer athletes work the beginning of the kettlebell swing.
Take out the dynamic movement and keep some tension in the same position with a band pull through.
This weeks @iconathlete podcast is with @mirandaoldroyd.
Listen in as we heckle one another and talk about some of our L1 adventures working together. Also, her CrossFitting as a form of recovery from a car accident and transitioning from competition in the past year.
Link to the podcast is in the bio.
For a full video breakdown visit iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. At times the kettlebell swing can raise questions. Why do we go overhead? Shouldn’t you just do a snatch? Etc. I believe that either way, the movement has great value. In my experience the swing overhead is easier for a beginner than a snatch while still providing the same range of motion, therefore accomplishing more work. Regardless, there are some things to consider when it comes to efficiency.
In the first 3 reps I do what would be considered a bit more traditional when going all the way overhead. Hips, then arms. Arms are generally long throughout the entire movement and torso stays relatively tall at the bottom of the swing.
In reps 4-6 you can see a slight difference in me bending my elbows and creating more of a “high pull” position. Still hips, then arms, but we see some athletes do this when trying to save some time since the kb has a more direct line of action. This style is also load dependent in my experience.
In reps 7-9 you will see the long arms again but the large difference is my torso falling forward at the bottom. This isn’t necessarily “dangerous” since my low back is still in a “neutral” position. Having said that I don’t think it’s a good place for athletes to go if they don’t have much experience or strength in their low back. It is also less efficient since you are increasing the range of motion and have to redirect the momentum of the kb at a greater degree.
I appreciate the KB community, some of the things they can accomplish, and know their movements have value. Specific to what we may see in a “CrossFit” style workout these styles are some things to consider. I would encourage all of us to think of how we can make our athletes move more effectively for them. Is it safe, and does it have longevity? How cool that they are even there putting in the work and doing a kb swing.
I was worried about "losing" fitness when I retired from competition. It's been about maintaining for me. Having fun with training and being more active outside the gym again.
I workout 1 hr/day. Rarely more than that. Often with the class, some days substituting in some other lifting because I enjoy it. I PR'd my snatch and clean and jerk this year after nearly 3 years and was only 15 seconds slower on "The Seven's" from when I was competing.
This @crossfit stuff works. 📷: @danthefitnessman
The crew. Yesterday was quite the adventure. Skip the lifts and drive to the top of Gaurdsmans Pass.
Almost 6 hours later we were back down at the base where we parked the other car to shuttle back up. A few crazy looks from some and a lot of high fives from others.
#progenexmove #teamspeal @pivot_cyclesusa
Did an @iconathlete workout yesterday and the @crossfitparkcity workout today.
Run 800 meters
50 deadlift (185)
Run 400 meters
Got a chance to sit down with the guys at @btbpodcast for a second during the Games the other week.
Some great conversation on competing and the importance of recovery among other things.
Check it out if you get a chance.
Talking about the frontal plane is one thing, being balanced about it is another. Here is a simple way to help your athletes create some awareness and assist in squatting more efficiently.
Got out for a little afternoon ride at @deervalleyresort and beat the rain.
Thanks to @andycordray and @gandrthreads for taking some laps!
#progenexmove #ryourogue @tld_bike
Get em while they last! Small company with massive quality and customer service.
#GPRepost,#reposter,#notetag @getworkt via @GPRepostApp ======> @getworkt:🎯 The New Limited Edition 2016 Games Knee Sleeves have arrived! 🎯 Once they're gone, they're gone. As always, All Workt 2.0 Knee Sleeves have a 100% Lifetime Guarantee and Free Shipping.
#weeklygeek: Referencing The Frontal Plane
To see a full video breakdown and dig in more go to iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. The “frontal plane” is a term that can be thrown around now and then but understanding how we reference it is important. In movements with a barbell and most other things we do the frontal plane is used as a point of reference, not a plane that we move in.
The graphic of the line in this video is referencing the frontal plane. It’s what cuts us in half, 50% front and 50% back. The closer the bar stays to the frontal plane the more efficiently and effectively we move. You can see the example of a front squat, push press, and deadlift in this video.
The first 2 reps of each movement show me working to move myself and the bar in the frontal plane. There is little deviation from it. The last 2 reps of each movement show me deviating from the frontal plane. Either from moving the bar poorly, or myself poorly, causing the bar to go further away from the frontal plane. The further the bar moves out of the frontal plane the more difficult the movement will be due to the “lever arm” that is created. Imagine holding a suitcase out in front of you instead of by your side, same concept.
Learning the movement with lighter loads or a PVC and fighting for position will pay dividends down the road. The heavier the load and more complex the movement the more difficult it is to stay in the frontal plane. But when we do, it’s much more efficient which allows us to move more effectively.