#Repost @iconathlete with @repostapp.
Don't be fooled. High power output, couplets and triplets are the foundation and key to building fitness.
On occasion you need to get outside of your comfort zone. This is an example of just that with high rep, heavy loading, while layering in some gymnastics. It is a test both physically and mentally.
It's taken me 3 years but the garage gym is in the works. Can't wait to get the gear from @roguefitness to deck things out.
I had some questions on linking toes to bar. Some helpful cues.
Your kip is exactly the same as the gymnastics kipping pull up. SO is the back swing. You just need to be quick with your feet and have a bit of "hang time" in the back swing.
When you are coming out of the back swing and lowering after tapping the bar, think of the angle at your shoulder and hip opening at the same time. If one or the other goes first you will lose the rhythm in your kip.
Bent knees are easier for me due to some tension in the hammies and back. If you have great mobility you may find more comfort with a straight leg, otherwise it will fatigue your hips.
Get the full geekery at the #crossfitcompetitorscourse. Next one is in Minnesota next month!
Happy birthday to the most amazing wife and mommy. Even supportive of the #openbeard Maybe it should come back?! Love you @foxyroxy129
@carlpaoli helping out #spealbit with some toes to rings. Such a privilege to be around a coach and person like him.
His appreciation for others, coaching, movement, and life in general is a breath of fresh air.
A friend of mine, @andystumpf212 is creating an awesome opportunity for people to give to the #navysealfoundation.
He is working toward breaking 4 world records in an effort to help support the families of those who have paid the ultimate sacrifice. Check out the link to see a great video and a bit of the story behind what Andy is doing.
First time trying a weighted version of the hip extension with a bar behind the neck instead of a plate on my chest.
Insane what I have seen some athletes do in regards to loading on the bar with this movement.
I jumped in on the @crossfitprkcty class yesterday for 4 x 500 meter row.
Yes that monitor says 1:47. I did the old "go for broke" method on the first interval. Set a new personal best and paid for it on the next 3 efforts. Brutal. This is about as true as it gets when the work is as hard as you want to make it.
Fired up to be a part of this and offer more to the community.
Over the past year or more we have had a large number of requests for competitor programming, so here it is! Welcome to @iconathlete
This competitor programming is a unique partnership between @crossfitprkcty and @crossfitlinchpin. Whether you want to have fun at local comps or your goal is to earn a spot at the CrossFit Games, we can provide the preparation you need.
We have chosen Beyond The Whiteboard as our hosting platform because it will allow us to track & monitor your progress, as well as provide excellent communication in our online community. Just click on the link in our bio.
Programming begins on Sept 1st! We look forward to helping you and watching your progress!
@CrossFit geek time again. I got some questions on what consecutive reps would look like for a clean and jerk. -Just like the squat clean your hips may be set a bit higher on consecutive reps to keep your knees back. Think of the bar not drifting any further than the shoelace closest to your toes. -For faster cycle times use the catch position of your clean as the start of your push press or jerk. I have found holding onto the hook grip here is helpful but not mandatory. Elbows should be in front of your wrists in the catch. -Once the bar is overhead you have two choices. One: return to the shoulder, then the hip, then the floor. This is often necessary with heavier loads. Two: bypass the shoulder and go straight to the hip, brushing it as you return to the floor (which is what you see in the video). You will have to fight to keep your chest up and not get pulled out of position. -I often hold onto the hook grip through the entire movement. If you like to release it in the overhead position you should regain it when returning back to the hip and floor.
Just like mentioned in the earlier post, if you are going for 1 rm attempts and working technique for that, stick to those specific positions. If you are working on consecutive reps and some higher power output in workouts this technique is the ticket.
As a CrossFitter... You should do and appreciate both.
I am a poor fisherman. Actually terrible, but I couldn't ask for better company.
Apparently there are some techniques to look "big" in a picture.
One: don't be in the middle.
Two: just be bigger.
I'm in bad shape here. @ericcrossfit @matt1chan and I had lots of practice in South America.
I'm no gymnast but trying some of these accessory pieces is fun... and brutally difficult.
Check out @gymnasticbodies for some great info. Some of their movement makes me look silly.
Rest Day. Oakley wasn't down with trying to sit for the pic.
Booking the flights and signing up! Such a great event and a better cause. All proceeds going to the kids. Thanks to @crossfitpoipu and the @progenex Family for putting this together.
Hope to see you there.
I remember wanting pumps so badly when I was a kid.
Got a pair of the @reebok #nanopump in the mail yesterday and slipped in some @surefoot_insoles. Digging em'
AMRAP 7 min
1 Rope Climb (15')
3 Deadlift (315)
5 Strict HSPU
Wear a 20 lb best
Score: 7 rounds + rope climb and 1 dl
Buckle up @garretmfisher. This one is headed your way.
Playing around with some more accessory work on the gymnastics side of things. I think this is a straddle to handstand. Brutally tough on the shoulders and low back. #mykneesarebentandtoesarentpointed
Best co-workers ever. Wrapped up the South America tour with these two goons today. It was great to work with so many athletes with such an appreciation for @crossfit
Next CrossFit Competitors Course will be in St. Louis Park, MN Sept 12/13. Check out crossfit.com to register
The traditional #crossfitcompetitorscourse final day mash went down at lunch today. @matt1chan @ericcrossfit and I each designed a workout last night without knowing what the other would choose. Put them together and made a few tweaks... the mash was complete.
21 Shoulder to Overhead (205)
42 Box Jump Over (24") At the 10 min mark
6 Strict Muscle Ups
3 Squat Snatch (185)
At the 20 min mark:
Power Clean (95)