This post was meant for last Friday, but due to this and that, I am just now getting to posting it.
Anyway, this video is all about the SWOD(StrengthWOD) that David Deleon and I did Friday morning. It was a throw-back to the days of our "bodybuilding" routine, and it was AWESOME!
This past weekend, Karen Pitts, Lisa O'Dea, and Lindsay Spruck(all silly-strong chicks) performed "Part B" of the Strictly Strength SWOD with the 2pood kettlebell!!! For those that are not impressed...you may like to know that 2pood = 70lbs! You may also care to note that the SWOD was as follows:
3 Rounds
Dumbell Shoulder Press to Failure
20 Heavy Russian KB Swings
15 Bentover Barbell Rows @ 75/55
If that STILL is not enough to get you fired up, then I recommend you try this SWOD(StrengthWOD) for yourself! Below is the video to get y'all stoked and ready to hit this SWOD.
Hey y'all! Today marks the first time that I've done a video blog. I plan on doing more often, but not completely neglecting the text variation. Let me know what you think.
This video is all about this morning's(Friday @ 9:00am) SWOD(StrengthWOD). Take a look, and give it a go for yourself....I want to hear your thoughts!!!
There is a common thought that the only way to get strong is to lift more weight more often. I wish it was that easy! Unfortunately, many of us are weak at a foundational level, which limits how strong we can become
Whether you know this or not, the source of all human movement and potential strength is generated from our hips...that is to say, our butt(and all the small, yet vital pelvic-region muscles) are the prime movers. Taking this idea, you can see that if our gluteal muscles(usually the glute medius) are not well developed there is a relatively low potential for increasing overall strength.
If you don't believe me, I recommend you watch some of your fellow CrossFitters and/or lifting partners perform a full-depth squat air squat. Most individuals will show one or more of the following faults:
1. Knee(s) collapse inward.
2. Body shifts to one side or the other.(above: hips are shifted to the right)
3. Loss of foot arch
Now that you can see the results of a weak gluteal group and understand the obvious effects it has on strength and performance...How do you fix it?! This is where Jane Fonda makes her appearance...
I'm sure most of you remember those ridiculous leg lifts she was constantly doing, right? Well, besides "lifting your butt", it strengthens the gluteal group as a whole - creating a more organized and developed hip. So, the answer to the question, "Can Jane Fonda make you a better, stronger CrossFitter?" is a definite "YES"! Here's how...
Today, the 7am Strictly Strength class busted through their SWOD with force! The energy was awesome!!! Take a look at what the crew knocked out this morning at Red Black Gym...
People don't really know what to expect from the Strictly Strength Project or the Strictly Strength Class when they sign up. Most of the time, the individuals that sign up for these programs are CrossFitters looking to get really strong so that they're able to perform all WODs as Rx'd, and/or their already Rx'd times improve. Both Strictly Strength programs deliver that result, but the one aspect that is truly unique and beneficial is that very rarely do we time any SWOD(StrengthWOD) efforts. That is to say that we do not perform our SWOD's "For Time".
This seemingly minute difference is what makes Strictly Strength so potent. It is completely different from CrossFit, but yet it makes you a better, stronger CrossFitter. In this way, Strictly Strength programs are the perfect supplement to the CrossFit athlete's repertoire, and prevents both mental and physical over-training. Simply put...We mix it up so that you get massive strength gains, and have fun doing it!!!
Recently, the folks for Trigger Point Performance Therapy came by during one of our coaches' STRICTLY STRENGTH SWOD sessions and showed us their new techniques for quickly attacking "sticky" tissue to optimize performance output! It was an eye-opening experience for sure! Here's one of the videos...
Often times, people(specifcally CrossFitters) forget just how important staying mobile is. CrossFit, as we all know, is comprised of all sorts of crazy, technical movements that cannot be performed at the highest potential if there are ROM(Range Of Motion) restrictions. The great mojority of us have some limitation in some movement that inhibits our performance in that skill, right? But, what do we do about it? Nothing! We simply expect that by doing the movement over and over and over again it will magically turn to perfect movement. Not the case! Your ability to perform that skill may improve slightly, but usually that's because you've(your body) has found some way to cover up the weakness and tightness that causes the issue in the first place.
No. The answer is NOT do more to get better - this only goes so far. The answer is to dissect the movement, find the root-cause, and attack it with tissue work and mobility. Then, once the tissue is healthy and supple again, you can start to train that movement with an increased volume.
So, to all of those of you that know you have mobility limitations, I recommend several things:
1. Spend a lot of time on the MobilityWOD blog. This is hosted my Kelly Starrett(K-Starr), and is jam-packed with awesome information and is always entertaining.
2. Find your local ART(Actice Release Technique) practitioner and schedule some sessions. I did a BLOG a while ago on our guy, who is simply amazing! Sam Sneed and his partner Dave Yansey are top-notch, and will have you moving like you've never moved before!
3. Purchase your own personal TriggerPoint kit. You can take this with you anywhere and it is a great way to keep your tissues healthy without spending a fortune! Well worth the $$$.
