Perspective

What is CrossFit all about?  

Why do we do this crazy shit day in and day out?  

What is it that picks us up after we are crushed by that WOD?

COMMUNITY.  

This past weekend I re-discovered the CrossFit Community.  I watched the elite of the elite hold friendly, genuine conversations with everyone from other top-level athletes to first-time competitors, to children in CFKids programs.  It was truly an eye-opening experience for me.  I am typically so caught up in my own head, worrying about the next workout and how to come out on top, that I don't notice this stuff.  Sad to say, I know.

But it was beautiful to watch!

You'll be hard-pressed to find another group of athletes and/or a sport that exhibits such an intense desire to compete and win, but yet, also shows such a genuine compassion for the individuals on either side.  And, the cool thing is, this is easy to see in any setting - The Fittest Games, or the 530am Coed class - it does not matter.  CrossFitters want to see other CrossFitters succeed.  That is what makes this crazy fitness program so powerful!  The fact that we do mind-boggling workouts together that bond us.  You see, the majority of people find this stuff too hard, too long, too fast, too heavy.  

This is simply our Thursday morning, and we'll do it again and again.

Just be sure that you keep it all in perspective.  

Don't lose sight of what makes this so much fun!

COMMUNITY.

 

DO YOURSELF A FAVOR, AND GET STRONG!

I want you all to take a second and consider what it would be like to be as strong as you've always wanted to be.  Nothing crazy, just pure strength that allows you to be more functional in everyday life.  Absolute strength that gives you confidence to attack your daily workouts, knowing that "Rx'd" weight is no big deal.  Pretty awesome thought, right?

HERE'S WHERE YOU BEGIN 

Take a minute to read the STRICTLY STRENGTH program details.  

If you want it...if you're dedicated and focused...if you are ready to work....

HERE'S WHERE YOU BEGIN

https://clients.mindbodyonline.com/ASP/home.asp?studioid=10306

 

STRICTLY STRENGTH - Session 2 - Results

It's FINALLY time!!!

I've received all final CrossFit Total results and the gains were, yet again, awesome!  Everyone worked extremely hard for their successes and I enjoyed every single session.  This was a group of rockstars!!! Some athletes made small poundage gains, but found that their knowledge and confidence was boosted to new levels!!!  Here are a couple testimonials that say it all.

Going into Strictly Strength (SS) I was excited and eager to learn and lift. I have lifted weight for years, but the weights I lifted before and what I learned and performed in SS are two completely different things. Although I think my ending numbers at the end of session 2 could have been better, I walked away from SS with great confidence in my form and my lifting. It has provided me the opportunity to go into a WOD knowing what I can lift really well and what is challenge for me, and to know that I can do my lifts comfortably, not hurt myself and to be strong and confident with it.

 

I have also learned why a lift has not gone right when it hasn't. I feel it. Either my knees are not open, shoulders not back, body not tight, I now know what I have done wrong, when I have done it and how to correct it.

 

Also, I appreciate you as a Coach, and taking the time to create and devote to the classes, myself and my lifting mates. The individual attention and encouragement speak volumes. I continue to tell everyone to sign up for SS and I intend to take another class mid 2011 to see if I can get those numbers a bit higher.

 

Thanks again!

Mary de'Scacchi

Travis,

You asked for feedback from my experience from taking your Strictly Strength program over the past 16 weeks. 

 

Well, I can definitely say that I made significant improvements in my strength especially in the first session.  I got stronger in my back squat, dead lift and shoulder press.  Yet as awesome as that is, I don’t think it tells the whole story.  In Cross Fit we learn, in every class, the right way to perform an exercise by repetition of movement.  But during WODs where we move quickly from one movement to the other, form can quickly diminish.  In Strictly Strength proper form is reinforced as well, but doing the movements with less repetitions and heavier weight has really reinforced what proper form feels like.  Now I know when I’m not performing an exercise correctly before a coach has to tell me.  I am much more confident when I perform exercises to push my limits. 

 

Strictly Strength also helped motivate me to dial in my nutrition.  Consequently I have seen tremendous improvements in my body, in my ability to perform WODs in class, and how I feel during workouts.

 

Strictly Strength provided a real boost to my overall performance as a Cross Fitter!

 

Thanks for your patience, for being a great coach, and for putting up with my stupid jokes!  

 

Sheila de'Scacchi

 

 

  Landon Adams

BS = 345--->385

SP = 185--->190

DL = 485

Dave Re

BS = 345--->360

SP = 175

DL = 385--->400

Stephen Dillard

BS = 405--->425

SP = 175--->185

DL = 455--->465

 Julius, Frost, and Morgan

 

 Jeff Morgan

BS = 255--->275

SP = 150

DL = 350--->360

 Michael Frost

BS = 300--->305

SP = 165--->185

DL = 400--->405

Julius Degesys

 BS = 205--->225

SP = 120--->130

DL = 245--->315

 

Alan Raphael

BS = 325--->400

SP = 165

DL = 400--->425(+)

 

Mary de'Scacchi

BS = 200

SP = 70

DL = 215

 Sheila de'Scacchi

BS = 185

SP = 70

DL = 165

Alan, Mary and Sheila

Diana, Cory, and Lisa

Diana Gongora

Pullup = Red+Green band--->Red band

SP = 70

Floor Press = 70--->105

 Cory Brown

BS = 245--->255

SP = 145--->155

DL = 365--->385

 Lisa O'Dea

BS = 150--->165

SP = 70--->75

DL = 205--->210

 Alex Hitzelberg 

(injury and all)

 BS = 245

SP = 125--->130

DL = 365--->385

LEAD FROM THE FRONT - DEDICATION

Some of you may have already seen the latest SICFIT production starring yours truly, entitled, "Lead From the Front".  The idea for the video came about one day after a CC staff meeting where the topic of discussion was "purpose".  This is to say, what is your life's purpose?  For many this is an extremely difficult question to answer, and it's made more difficult when you have to "get real" with yourself on such a deep level, and ask the tough questions.  For me, it was not too painful.  I guess I am lucky in the regard that my discovery and immersion into CrossFit and the CrossFit community and lifestyle has always given me the feeling like I was home.  Work has never really felt like work to me, at least not in respect to how it was described to me when I was younger.  Sure.  I have days that I struggle with, but it is truly amazing to know that when I get to the gym to train a class, small group, or individual, that my day is about to become phenomenal!

This is why I felt it necessary to show my appreciation for what I do, and more importantly, what you all, as clients, do for me each and every day! 

I want to dedicate this video to all of you that bust your ass for me simply because I ask you to...To those of you that trust me to take you and your life to a higher place!

Thank you! 

A special "Thanks" goes out to Elliot Schrock.

Enjoy!

Visit sicfit.com for more Videos

The Active Lat?

I know y'all have heard one of your coaches describe the "active shoulder" that is so vital to a properly performed overhead squat.  And I know that *everyone* has read my blog post on the active hip when squatting.  Now, I am going to blow your mind again with the "Active Lat"!
Before we figure out what is so "active" about the Lat and the benefits of that activation, we may want to dive into what the lat actually is, right?
So, Lat. is short for Latissimus Dorsi, which in Latin means, "broadest muscle of the back".  It is an easy muscle to see - it's the muscle that gives the illusion of having wings or having a turtle shell.

The Latissimus Dorsi has two main actions on the arm. It functions in adduction (pulling the arms to the sides of the body from an out-to-the-side position) and extension (pulling the arms down from a horizontal position straight out in front of the body.

Extension

Adduction

 

 

 

 

So, right off the bat...looking at the actions, you should be able to see the importance of the Lat in many of the movements that CrossFitters do.  Pullups are probably the first exercise that comes to mind, but the Lat is involved in so many more...either as a primary mover, or many times as a stabilizing muscle.  Pushups, overhead presses, back squat, and deadlift are just a few.



Now that we know where it is and what it does, we can start to discuss what it means to activate it, and the benefits of that activation in regards to performing a solid deadlift.
 
If you guys remember, I have posted several times about the mechanics involved in a proper deadlift.  One point I emphasized was that the bar must stay tight to the body as it travels through it's range of motion, otherwise, you are doing more work for the same end...hopefully.  This is where the "Active Lat" comes into play!

As you can see from the pictures above, when we activate the Lat we force the arm into extension.  To apply this action to the deadlift, think about your start position.  When you are in the correct start position, typically you are concentrating on simply keeping your back tight as you stand up, right?  Well, now picture yourself in that same start position, but now your goal is to squeeze the bar back in to your body with your active Lat.  Not only does this improve the path of bar as it travels, but it will actually improve your ability to fully lock in your back to ensure spinal support and energy translation...resulting in big gains in your deadlift!!!

Obviously, deadlifting more will improve your deadlift, but what are some other ways to improve your Lat strength, and therefore, your pulling strength?  Some supplemental exercises that I recommend are:
1.  Dual KB Deadlifts - Controlling two separate weights and keeping them tight to the body and pulled back slightly is a great way to train the "Active Lat".(picture two KBs rather than the hex bar handles.)

2.  DB/KB BentOver Rows - Using a box or bench to bend over and support yourself, pull a DB or KB from the floor to your armpit.

3.  Strict Pullups - These are a time-proven, effective exercise for developing amazing Lat strength.  Try to eliminate your kip to further isolate the Lat recruitment.


4. Band Pullbacks - This exercise is a great way to isolate that specific muscle action.

Start.  Use proper DL position.

Finish. Maintain proper DL position.

 So there y'all go!  One more thing to activate...One more way to get STRONGER!  Go get it!

THE NEXT LEVEL

I've been dealing with some pretty annoying hip pain for quit a while now, and I knew that several of the CrossFit Central coaches(Crystal Nelson, John Del Peral and Crystal McReynolds) had been seeing Sam Sneed, a certified Active Release Techniques(ART) practitioner, for some of the nagging issues that they had.  Each of them had all been very pleased with the diagnosis, information, and treatment of their aches and pains, so I thought that it would be worth a try.  I was blown away with the results of the very first treatment!!!

Sam was awesome about taking the time to ask and understand what it was that was bothering me, and then continued to visually dissect my movements to get a clear picture of what was the root of the problem.  This is what struck me as being completely different from all the other methods of "rehab" that I'd tried before - He was treating the root cause, not just the symptoms.  

The first session took about an hour, and by the end of it the pain in my hip had gone...I had an understanding of what was going on...I had several exercises and stretches to do on my own, and most importantly, we had developed a game plan to get back me to 100% again.  The whole experience was refreshing and gave me hope that I wouldn't have to deal with this issue for the rest of my life.

The thing is that you don't have to be in pain to benefit from Sam's amazing service.  I have already talked to many of my STRICTLY STRENGTH people about getting into see him simply because with more mobility comes more strength.  For example, if you are unable to get your arms back for a good low-bar back squat, or if you have a difficult time finding the proper position for an Overhead Squat, or if you have trouble getting to the true bottom of your squats - you are limiting your potential in that movement.  

A.R.T. is a hugely beneficial tool that you should all experience at least once, and after the first session, you will be motivated to step it up to the next level.  To get started:

Feel free to contact Sam at 281.772.8163 to schedule an appointment at SicFit Austin.

-OR-

CLICK HERE

Be sure to let him know I sent you!!!