Archives For TRAINING

The horizontal pull is largely neglected in CrossFit-style training, and when neglected it creates a structural imbalance in the shoulder, which can lead to injuries. This is especially true when you consider the amount of overhead pulling found in CrossFit. Combine lots of overhead pulling with lots of sitting, which causes rhomboids and mid/low traps to not work properly, and you increase the likelihood of wrecking your shoulders. The single arm dumbbell row helps build upper back strength which helps stabilize the scapula.

You’re Still a Novice

hanley —  June 28, 2017 — Leave a comment

We hear this all the time in the gym. I’ve been here 6 months, why aren’t I improving at a faster rate? The truth is it could be a host of reasons to why you may or not be getting better. Some of these include but aren’t limited to your genetics, various outside stressors, nutrition, sleep, biological age, training age, and programming. Assuming we’re talking about someone new (less than 5 years) to strength training, it’s going to take lots and lots of reps for your nervous system to pattern the various new movements and start to adapt to them, i.e. improvement. How many reps are lots and lots? Thousands. If we use an in house example, look at some of the ladies who’ve been consistently coming to the gym for the last 2 years (400-600 workouts completed) with zero prior strength training experience. They are just now starting to accumulate thousands of repetitions¬†within the various movement patterns. Some people will adapt faster than others – can you say genetics? Do you want to know a quick way to guarantee a short fitness journey within the realms of “CrossFit” style training? It’s actually very easy to do – fast track your nervous system with high intensity and high training volume, take little to no rest days, try and kill yourself/be at the top of the whiteboard everyday, have poor sleep and eating habits, use social media to dictate your training regime, half listen to your coach, and pile on advanced skills (insert kipping anything here) without a proper strength base.

Wanna get better and have a long fitness journey? Develop some patience, focus on good movement, prioritize getting STRONG over Instagram selfies, be coachable, work on good eating and sleeping habits, and work hard. Can’t commit to any of that and need to be good at something right away? Take up speed walking.

Put weight overhead often

hanley —  April 11, 2017 — Leave a comment

Keep moving forward —>

hanley —  March 21, 2017 — Leave a comment