Blog Archives

Wall Crawlers

Hey guys! Another instructional today for ya.  This is another fun one, especially on those “Push” days.  This is going to smoke your core, your horizontal push, and your vertical push like crazy.  They’re called……

wallcrawlers

 

The movements are simple: a push-up followed by a handstand push-up.  Where the real challenge comes in is the transition between the two.  You start off in a standard push-up position with your feet right next to a wall.  After completing the push-up, you maintain that plank position and begin walking your hands back while simultaneously walking your feet up the wall until you achieve the handstand position.  From them perform your standard handstand push-up, then walk it out back to the regular push-up position.  Confused? Yeah, me too.  Here’s a video to help clarify:

As I mentioned earlier, this combination movement hits on both vertical and horizontal pushing planes of motion as well as giving an incredible core workout due to the fact that you must maintain a rigid core throughout.

I DO NOT recommend this movement for beginners as the core demands are very high and the handstand push-up is an advanced technique.  For experienced lifters or athletes, this would be a great choice to get the heart rate up.

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Burpee High Pull

Hey guys! Quick one for you today.  Here is another installment in my FusionFit series I did for Mong Phu during my time as the intern strength and conditioning coach over at Fusion Mixed Martial Arts.  This one is explaining the Burpee High Pull.

burpeehighpull

For anyone who has performed a burpee before, you already know they have a high metabolic demand…aka they suck!  Sure 5 or 10 isn’t the end of the world, but 5 or 10 followed immediately by another exercise then back to the burpees?  Now you have a recipe for sweat and progress.  But what about the elite athlete who has trained their body to scoff at the simple burpee?  This is where things get fun for someone like me.

There are a plethora of innovative ways to increase the difficulty of the burpee such as a burpee pull-up, burpee broad jump, etc etc.  The list could go on and on.  One of my personal favorite iterations of the burpee is the burpee high pull.  You begin with a standard burpee but with a sand bag (or dumbbells) in your hands.  Drop down just like normal, but on the up phase, instead of just getting to the standing phase and dropping back down, you deadlift the sandbag off the floor and pull it vertical to about chest/chin level depending on your ROM restrictions.  Now even this has a couple different ways to perform the same movement. With a lighter weight, you can use all arms/shoulders the perform the high pull, or you could use a heavier bag and utilize violent hip extension to thrust the bag up to the high pull postion much like the olympic lifts.  Your choice really just depends on what your training goal is.

These are a great way to add yet another stimulus to your already demanding burpee.  I wouldn’t recommend these for a beginner or novice client, but once they are ready, it’s a great tool to use to rev that heart rate up.

Have fun!

-Weakness into Strength-

11 Days out: Training Hard

Hey guys, so after forcing myself to curmudgeonly get out of bed this morning, I realized just how unbelievably sore I was!  Simple things like: sitting up, breathing, thinking; they all hurt! Unfortunately, today was not a scheduled rest day.  So rest I did not.  Instead, I combated my insufferable wuss-itude with a frienemy of mine: the lacrosse ball.  I smashed and flossed with that sucker and felt like a new man after.  I can not even begin to describe the multitude of benefits athletes, gym-goers, humans in general can receive from some good ole’ recovery/preventative maintenance work in their down time.  I went from barely being able to walk to this:

That’s just a little look inside my training for the upcoming Battle in the Burn hosted by Burn City CrossFit.  If you haven’t checked them out yet… you know what, just do it.  Anyways, here’s what my workout ended up looking like today:

Deadlift 5×5: 300 /305 /325 / 350 / 350 (x3)

Bench 3×15: 135 / 135 (x13) / 135 (9) + 95 (x12)

Good Mornings 3×15: 95 / 95 / (zercher styler) 95

Shoulder Bar Complex x3 @ 45 lbs:  5 Military Press, 8 Push Press, 10 Push Jerks

WOD: Tabata: Jump Rope / Mountain Climbers / Bike / Rower

Really focused on my hip hinge movements and my pressing movements considering yesterday was heavy on knee dominant movements and pulling.  Both workouts seem to compliment each other very well.  I won’t say that these are perfect in the least as  there are several components I am still lacking but in preparation for this competition, I have opted to stick to main lifts and things that I think will benefit me the most at the competition.  Finishing with the tabata sucked though….those are never fun.  Don’t let people fool you, they’re rough…but so worth it!

Take care everyone!! -Colin

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-Weakness into Strength-

12 days out: Prepping for Battle!

Hey guys, so as I mentioned in my post yesterday, I will be competing in a CrossFit competition on June 2nd called Battle in the Burn.    Again, if you are interested in testing your athletic capacity, I STRONGLY encourage you to give this a shot! You can register here: Battle in the Burn hosted by Burn City CrossFit.  Great dudes, great community.

Battle in the Burn

To prepare for this event, I have tailored a specific program designed to increase performance in certain key areas I know will be vital in the competition.  My day today looked a little something like this:

Front Squat 5×5: 205 / 225 / 225/ 225/ 225

Lat Pulldown 3×15: weight plate 8 / 9 / 8

Depth Jumps: 3×15

Standing Row 3×15: weight plate 8 / 8 / 8

WOD A: 10 GHD Situp / 10 Depth Jumps / 10 Pullups / 10 Military press  REPEAT X5

WOD B: “Angie” 100 pullups / 100 pushups / 100 situps / 100 squats for time.  Completed in 19:00.

To summarize, well… just take a look at the aftermath:

Angie Aftermath

Yeah, today was a rough one, but well worth it.  Now it’s time to sit back with a good book (Kelly Starrett’sBecoming a Supple Leopard“….if you haven’t gotten yet, what are you waiting for?!?! This thing is a treasure trove of invaluable knowledge!! Go get it! Now!) and recover.

suppleleopardbook

Oh and Ps, I am not sponsored by anyone or paid to promote anything.  I do it because I FIRMLY believe in these people or these products.  My goal is to make everyone around me better, and if it takes referring you to people more knowledgable than myself, then that is what’s going to happen!

Take care everyone and see you at the Battle!

-Weakness into Strength-

Clean Progressions

Hey guys!  A couple weeks ago my good friend, Marc Balistreri, and I recorded a few instructional pieces for you.  Here’s the first one in the series detailing some simple progressions you can practice in order to learn the clean.  Have fun and enjoy!

-Colin

“Make your weaknesses your greatest strengths”

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