#iconathlete @nickramon has been dedicated to the process of training and putting in the work.
Such a pleasure to be a part of so many people journey of fitness regardless of the how lofty the goal.
The NEW lifestyle track starts next Thursday and will include a warm up, workout, goal to complete it, and any cool down or post accessory work.
Sign up between August 29th and Sept 1st and you get a free #iconathlete shaker bottle.
Another quick scaling option to help an athlete feel the correct position for a squat.
It also helps the coach identify if the issue is strength/awareness, or mobility.
#iconathlete @rachellis199 putting in the work.
In the next two weeks we will be finishing up a squat cycle and jumping into some more oly and conditioning work.
With the addition of the new Lifestyle track next week there is an option for any and everyone looking to increase fitness or performance.
Sign up between August 29th and September 1st for access to all 4 tracks of programming (Lifestyle, Open, Regionals, Strength) and get a FREE #iconathlete shaker bottle.
Link to sign up will be in our bio.
For a full video breakdown visit iconathlete.com and click on “the vault”. The thruster!!! Although some dread them, they are awesome. Heavy, light, low rep, high rep… the movement has tremendous value when it comes to putting in the work and getting fit. Here are some things to think about that hopefully take some of the “dread” out of them.
Timing and torso position can make things way easier when it comes to completing the movement. In reps 1 and 2 you can see the timing is off, specifically on the descent of the movement. I am bringing the bar down too late. It often causes the weight to “crash” onto us when we are in the middle of the squat making it difficult to keep position. Although pressing early can be a fault, I see poor timing done on the return more often.
In reps 3 and 4 my torso starts out well but as I start to stand up my hips rise first and shoulders follow. This is usually due to the need for more leg or midline strength. It also sends the bar forward and we lose leg drive to get the weight overhead making the movement more challenging.
Reps 5 and 6 show me keeping my torso moving with hips and shoulders at the same rate which allows for more leg drive. I also have the correct timing on the descent making more more effective and efficient movement.
Sign up between August 29th and Sept 1st and get a FREE #iconathlete shaker bottle and access to the NEW Lifestyle track with #iconathlete
Warm up, workout, goals to shoot for, cool down, workout tracking, and a messaging system direct to @cspealler
All included for only 45 bucks a month!
#iconathlete @sscotton doing all the rope climbs from one of the gymnastic focused workouts last week.
#iconathlete putting in the work on in the gym with the program and out of the gym with the nutrition. Congrats on the 39 lb lean out!
Sign ups starting August 29th for the Lifestyle Programming Track with Icon Athlete! Anyone signing up between August 29th-Sept 1st will receive a FREE #iconathlete shaker bottle!
What: A programming track that is designed to reach your every day CrossFitter. Those not necessarily looking to compete, only have 1 hour/day to workout, and are looking for some guidance along the way.
Each training session will include a warm up, workout, suggested goals in regards to time domains or rounds, and any cool down or simple accessory work. Members will have access to all 4 tracks of programming that Icon Athlete provides, a messaging system with Chris Spealler, and access to a private group Facebook Page that is frequently used for engagement from Chris.
Who: Individuals, affiliate owners, or sports specific athletes. This is a GPP program that is built off of the 3 additional tracks that Icon Athlete programs (Regionals, Open, and Strength). If you are a gym that is looking to have your classes do programming based off of what your competitors needs are it will accomplish those goals.
When: The new Track will be released September 1st!
A super friendly way to help your newer athletes work the beginning of the kettlebell swing.
Take out the dynamic movement and keep some tension in the same position with a band pull through.
This weeks @iconathlete podcast is with @mirandaoldroyd.
Listen in as we heckle one another and talk about some of our L1 adventures working together. Also, her CrossFitting as a form of recovery from a car accident and transitioning from competition in the past year.
Link to the podcast is in the bio.
For a full video breakdown visit iconathlete.com and click on “the vault” or chrisspealler.com and click on “the experience”. At times the kettlebell swing can raise questions. Why do we go overhead? Shouldn’t you just do a snatch? Etc. I believe that either way, the movement has great value. In my experience the swing overhead is easier for a beginner than a snatch while still providing the same range of motion, therefore accomplishing more work. Regardless, there are some things to consider when it comes to efficiency.
In the first 3 reps I do what would be considered a bit more traditional when going all the way overhead. Hips, then arms. Arms are generally long throughout the entire movement and torso stays relatively tall at the bottom of the swing.
In reps 4-6 you can see a slight difference in me bending my elbows and creating more of a “high pull” position. Still hips, then arms, but we see some athletes do this when trying to save some time since the kb has a more direct line of action. This style is also load dependent in my experience.
In reps 7-9 you will see the long arms again but the large difference is my torso falling forward at the bottom. This isn’t necessarily “dangerous” since my low back is still in a “neutral” position. Having said that I don’t think it’s a good place for athletes to go if they don’t have much experience or strength in their low back. It is also less efficient since you are increasing the range of motion and have to redirect the momentum of the kb at a greater degree.
I appreciate the KB community, some of the things they can accomplish, and know their movements have value. Specific to what we may see in a “CrossFit” style workout these styles are some things to consider. I would encourage all of us to think of how we can make our athletes move more effectively for them. Is it safe, and does it have longevity? How cool that they are even there putting in the work and doing a kb swing.
#iconathlete @orianamartinezr showing all the hard work pays off.
#iconathlete @okano_travis working on some 3 position clean and jerks.
It's not always about going for a personal best. Some days it's there, some days it's not. Trust the process and put in the work.
#iconathlete @bjokerst finishing up a simple couplet. Intensity before volume.
Finished up a little comp for the #iconathlete members and sending out the swag.
Thanks for @reebok @roguefitness and @progenex for all the great gear for some of the participants.
#nano6 #speallerspeedrope #progenexbar
Got a chance to sit down with the guys at @btbpodcast for a second during the Games the other week.
Some great conversation on competing and the importance of recovery among other things.
Check it out if you get a chance.
Talking about the frontal plane is one thing, being balanced about it is another. Here is a simple way to help your athletes create some awareness and assist in squatting more efficiently.