Learning how to utilize the kip to work to your advantage on the bar muscle up is key to stringing reps together. The “back swing” is super important and helps generate upward momentum toward the bar. The work isn’t necessarily done yet though.
In reps 1-3 I have a back swing and aggressively close my hips. An athlete with good pulling power will be able to get away with this and may have more of a straight line of action when doing bar muscle ups. The kip may appear a bit smaller as well.
Reps 4-6 show me “redirecting” my hip. The back swing is identical but once my hip closes you will see me open it again. A good cue is to think of driving your hips to the bar as you pull. This is often required for those without as much pulling power due to the efficiency of the movement.
From the top of the bar muscle up you can either work to reset by bending the elbows a bit on the descent creating a more vertical line of action, or by pressing away from the bar with straight arms. This will send you further back keeping your momentum but be careful not to peel off the bar as it’s quite a bit of loading on your hands.
To check out a more in depth breakdown visit iconathlete.com and click on “The Vault” or chrisspealler.com and click on “The Experience”. #iconathlete #teamspeal #freestyleconnection
There are two issues I see in this video.
1. How incredibly small I look on an assault bike
2. When you forget your shorts and have to rock the workout karate kid style.
5 Rounds with a partner
20 cal assault bike
20 box jump -Alternate rounds till both complete 5 rounds.
I lost count of how many L1's I've taught a long time ago.
Watching things "click" for participants never gets old.
@iconathlete workout at lunch today with @dzakaras
75 Cal Assault Bike
#getworkt #iconathlete #teamspeal #crossfit
Friday afternoon bench session in the garage. Yes please.
Sweet new custom blender bottles from @progenex just came in for the Mountain Meltdown this week!
It just snowed some more today. Let's see what the weather brings next weekend !!!
Honored to be the latest guest on Jon Vroman's Front Row Factor podcast. We discussed lots of great stuff - faith, family life, the importance of failing and that underdog spirit.
Check it out!
Lifting = Fun
8:30 am class @crossfitparkcity
Knee position is an important piece of our training for both knee health and overall performance in our movement. You might be surprised to find an athlete that struggles with knees caving in one movement will struggle across the board.
Squatting: In the first front squat my knees cave in on the way up which is the most common. The second rep shows me with my knees tracking on both the down and up.
Pressing: In the first rep of the push press you will see my knees cave in the descent of the dip. The second rep they track.
Jumping: In the first box jump you will see my knees cave in both the jumping and landing phase of the movement. The second rep they are tracking.
If you or an athlete you work with struggle with a collapsing knee in one movement watch for it in others. It’s also common in running and pulling heavier weight off the floor. How do we fix it? Use lighter weight to work correct positions that will strengthen the glutes and hammies which is what is required to keep the knees out. There are also a host of other movements that are specific to targeting and strengthening the glutes that can be helpful.
Watch for stance width and toes out vs in as well. It’s not “right” or “wrong”. The best stance is one that allows us to have all the points of performance required…. in this case, specifically driving the knees out.
To check out the full video breakdown go to iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. #iconathlete #teamspeal
If you grew up in my generation you have to have some level of appreciation for "professional wrestling". @ericcrossfit brought the sharpshooter out of nowhere on @dzakaras after our trainer meeting the other week. #bretthehitmanhart
Yeah, these are my co workers. Wouldn't trade em for anyone.
His beauty. Love where I live, the mountains are home.
The under/over. It's so simple, but so devastating.
#iconathlete #teamspeal #crossfit
Recently turned 37 and I still find myself doing things that intimidate me. Don't know if you don't try.
When the "technician" is supposed to be at your house "between 12 and 5" and you finish up your work.
Hit up an @iconathlete workout.
5 Power Snatch (155)
10 Burpees Over Bar
20 GHD Sit Up
Overhead position can make it or break it when it comes to a host of movements. From the barbell to gymnastics work it’s important to at least know what positions we should be working toward for a mechanical advantage.
The first rep of the push press, and push jerk show me finishing the way most people do when they have tight shoulders. We compensate by overextending our midline (spine) in an effort to pull the bar back. This is not a “stacked” position and creates a mechanical disadvantage.
The second rep of the push press, and push jerk show me finishing with an “open” shoulder which creates a more stacked position. The bar is stacked over my heels, ribs are down, and belly is tight creating midline stability. This is a WAY stronger position that is lasting and applies toward other things… like our handstand walk.
The first handstand walk shows me overextending in my midline again which is again, usually caused by tight shoulders. It could also be a result of head position and athletes trying to look where they are going too much.
The second handstand walk with the little Rico lighting from the video shows me in more of a stacked position with a tight midline. Yes, I have some work to do as do all of us, but it’s a stronger and more stable position for walking.
My thoughts…. I don’t think you’re going to explode when you try a handstand walk if you don’t have a perfect “gymnastics” handstand. Sure, it’s a good idea to make sure you have some overhead stability, can do a wall walk or two, and know how to do a forward role. But you have to do it to learn it.
To see a full video breakdown with some tips on handstand walking you can check out iconathlete.com and click on “the vault” or go to chrisspealler.com and click on “the experience”. #iconathlete #teamspeal
A few guys went team and things feel into place. So cool to get this email but I did "decline" the invite.
1. I know my personality and it would be difficult for me to do it just for fun.
2. It's been a great transition year for me in helping @garretmfisher @nathan_bramblett and so many other great athletes. I would like to be there for them.
3. The @crossfit community provided the best possible way for me to say "good-bye" to the competition floor at the 2014 @crossfitgames. I left that floor completely satisfied and full of gratitude. I could never replicate or replace those memories.
Thanks for all the great years out there. Best of luck to all the competitors. See you on the coaching side... #teamspeal #iconathlete
Wonder how many CrossFitters ran in the Boston Marathon today? Congrats to the finishers.
A little workout waiting at the top of the ski jump at the @utaholympicpark during a training run for the 2016 Mountain Meltdown!! @progenex @roguefitness
Favorite piece in the garage gym is the custom 43" bare steel bar I mounted on the side of the power rack.
#roguefitnes #iconathlete #teamspeal
3 sec lowering 3 sec pause
Shoulders were rocked!! #iconathlete #teamspeal #crossfitparkcity