Primus Trail FG is a versatile off-road shoe, designed to let you get back to nature while keeping your footing with maximum sensory feedback.
Come check out some shoes in the gym this week!
Saturday, I love you!‼️‼️
Today I wanted to get in & out of the gym fast 💨 Remember that you don’t have to exercise for over an hour to get an effective workout out in. That’s why I like to focus on compound exercises when I’m short on time. Compound exercises work multiple muscle groups at the same time. You’re going to burn more calories and improve your strength through these type of exercises. 👍🏽
4x5 pull-ups *you can always do modified pull-ups on a machine or with a resistance band
4x8 rocket pushups
4x10 seconds chin-up hold
4x10 seconds chin-up 90 degree hold
4x12 each arm half-kneeling landmine press
4x12 bent-over landmine Row 🔥
*finished with 15 minutes of boxing to burn out my upper body & to do my fav form of cardio 👊🏽
"Afiem seus machados e cortem menos arvores"
• • • • •
Acaba de ser publicado mais um estudo que se propôs avaliar a incidência de lesões no @crossfit determinando sua etiologia e fatores de risco associados.
Foram avaliados 270 praticantes de CF entre 15 e 53 anos. Destes, 22.6% tiveram alguma lesão no ano anterior a avaliação. A INCIDÊNCIA DE LESÃO FOI DE 1.34 A CADA 1000 HORAS DE TREINO. Esses resultados corroboram diversos estudos anteriores que mostra taxas de lesão entre 1-3 a cada mil horas, enquanto em diversos outros esportes esses números são maiores.
Outra contribuição interessante foi mostrar que praticantes que não participam de competições tem 2.64x mais chances de se lesionar comparados com que participa. E, quem pratica 2x ou menos tem 3.24x mais chance de se lesionar comparado a quem pratica 3x ou mais.
Assim como Feito el al (2018) já tinha demonstrado, praticantes iniciantes, ou aqueles que treinam com menor frequência semanal, apresentam maiores chances de se lesionar.
Justificativas: quem treina com maior frequência desenvolve melhor aptidão física (neuromuscular e cardiopulmonar), ficando menos suscetível a desenvolver lesão, e sobretudo, aprende melhor padrões complexos de movimento porque repetem mais. Sempre falo: APRENDIZADO = REPETIÇÃO.
Utilizem essa informação à favor de vocês! Tenham mais cuidado com iniciantes e estimule maior frequência de treinamento. Mas, com CAUTELA e PLANEJAMENTO, porque água demais tb mata a planta.
From picking fruit for a living to shooting vids and sipping coffee, I don’t take my life for granted. I remember the shitty days with my fam on the block as if we were there yesterday. -
I love my life. -
Always blessed. Always working. Always thankful.
Back and legs.
Inspired by @jeffnippard
I swapped out my usual deadlifts and tried sumo DLs - way better for my lower back! Sumo stance focuses more on glutes and hamstrings, and takes some of the pressure off the spinal erectors. Walking lunges rounded out the legs and added an isolateral move, then seated cable rows and weighted sled pulls finished off back.
0 013 minutes ago
Here's the full week with a bunch of your requests from last week. Saturday is unknown as we head into the CrossFit Open 2019. Whether or not you sign up, we will be doing 19.1 on Saturday, or at least a version of it. Fingers crossed for fun and interesting vs the same ol' same. Any predictions, hopes or hopes to avoid?⠀
Monday we will be playing KB again for the warmup. I am loving these warmups, are you? Push/pull for higher rep hypertrophy training on the bench and db row. Conditioning will be a full body medium-long metcon hitting some leg volume on an upper body training Monday.⠀
Tuesday's warmup/skill session with hit some gymnastic and core strength as well as lengthen the hammies. The interval based conditioning is meant to challenge your speed and explosiveness as well as your anaerobic capacity. Go hard, don't hold back.⠀
Wednesday we are back to some traditional heavy powerlifting on the box squat. Conditioning is back to a medium-long triplet with leg volume in the lunge, grunt work on the rower, and hip speed on the KB swing. Rx+, if you have a stellar deadlift, is a touch shorter and will be a smoker. Neutral braced spine or roll the dice on seeing your chiropractor.⠀
Thursday is BW strength on dips and chins. Work hard on this stuff. Go to fail or damn near, but fail in position! Get a good challenge in the 6-8 rep range using assistance, adding load and/or manipulating tempo as needed. In the 7 rounds of interval conditionig you are going to build those delts with shoulder press, your core with MB getup, and your lungs with double unders. Form and tempo on press, push pace on getup, and then see what you're made of on the jump rope.⠀
Friday's warmup mixes in some more KB as well as the AbWheel. Quality is key here. No rushing. Then into a quick burner with Cals and KB Snatches. After that keep moving easy at first on Death by Burpees then fight to the death!⠀
Saturday 19.1. Here we go again.⠀
#beaquila#wodscience#crossfitopen #19.1 #sacto#eastsac#speed#power#strength#functionaltraining#wodprogram#wod#makeyourselfgreat⠀
After a competition I like to reflect on my programming; what is working and what is not. Programming is key for optimal results. You can’t just train and expect to get better. At first you might see some results, but if you’re looking to maximize your results, it takes a true professional to understand the art of programming. It’s been almost 2 years since I closed my gym. People still ask if I could send them programs or help them with their training. I never wanted to just give away my programs because I have spent so much time and money developing my training philosophy and continue to further my knowledge on strength and conditioning. I’m working on bringing back programming via an app to help support the large interest in my programming. Stay tuned!
Try this superset to spice up your chest training! Pair flat bench with alternating front raises to really pump up the pecs and delts.
(I went too heavy on the front raises, relying too much on body momentum)
Want to reap the benefits of eccentric overload while also improving your upper body power with the speed bench press? Try this upper body combo that I have 2 NFL athletes and GSP sponsored pros @_hit_mann and @brandyn_bartlett doing here. This allows the lifter to safely and effectively apply eccentric overload by simply combining two movements - the pullover and the dead stop speed floor press. In other words the protocol is what I refer to as a biomechanical drop rep which is similar to a biomechanical drop set only the adjustment happens mid rep rather than mid set.
Simply elevate the bar on a 3-6 inch box then perform a heavy yet controlled eccentric/negative pullover by lowering the load slowly behind you to the boxes. Once you reach the boxes, roll the bar over your torso so the barbell is directly over the chest in a position that’s conducive for performing a bench press or floor press. Repeat this sequence for the desired reps.
Besides crushing the entire upper torso and core with eccentric overload, this is also an excellent dynamic speed and power exercise for the upper body pressing muscles. Essentially you’re performing an explosive dead stop bench/floor press by firing the chest, shoulders, and triceps aggressively to over-come inertia and get the weight moving violently from the dead stop position. As a result you’re able to stimulate hypertrophy from the negative pullovers while simultaneously working on power output and torque with a relatively light yet explosive, pressing movement. On a side note, this exact same protocol can be performed in a squat cage or power rack as I show in this article at LINK IN BIO or copy paste .
Lastly, the loading parameters should involve a weight that’s approximately 40-65% of your 1 RM bench press or floor press. This should represent a supramaximal load (greater than your 1 RM) for the pullover while also being a relatively lighter load that can be moved with high velocity on the pressing phase of the lift. Learn more about mastering movement in my NEW book MOVEMENT REDEFINED see link in bio.
Tight hips? Stretching won’t cut it - the effects are temporary. You NEED to build strength, particularly ‘end range’ strength, where your muscles are weakest.
Here’s a series of ‘end range hip strengthening’ progressions form the 90/90 base position .... be prepared for the 🍑 to cramp if you haven’t tried this!
1️⃣ Back leg hover (supported).
📝 Take a deep breathe. Brace abs. Hover the back leg just off the floor. Try to hold for 5 seconds or more and repeat 3 rounds.
2️⃣ Back leg hover (unsupported)
📝 As above with arms out to the side.
3️⃣ Back leg knee hinges (singe reps)
📝 Take a deep breathe. Brace abs. Hover the back leg just off the floor. Straighten leg and return to the start position. Reset each rep. Repeat 3 rounds of 5.
4️⃣ Back leg knee hinges (multiple reps)
📝 Take a deep breathe. Brace abs. Hover the back leg just off the floor. Straighten leg and bend the knee to 90. Keep off the ground and repeat for as many reps as you can. Repeat 3 rounds.
Mobility training IS strength training, so program and build-in progressions accordingly.
If you want to learn more, I work with clients 1-1 and start @kinstretch classes next week in London - link in bio 🕺
jackhanrahanfitness 'Smarter training. Superior results'
FULL BODY WORKOUT 🔥 If you are looking to add resistance to your workouts, try this full body Dumbell workout. 6 exercises in total (SWIPE RIGHT ON THE VIDEO)
✅12-15 reps on each
✅5 sets in total
Great if you are short on space and time! SAVE & SWEAT 💦 🎧 @poteversicolor
23 11738 hours ago
Try to improve yourself everyday and do something that makes YOU genuinely happy 🤗 don't compare yourself too much to others, which is quite hard because we all see those big lifts and shredded physiques on social media everyday. I try to see it as a motivation for my own journey and progress 💪🏼 if You really want something and it’s your dream... you can achieve it!
69 10082 days ago
💥Clamshells on Steroids💥
SWIPE for Video ➡️
💡This week we're going over a routine designed to help improve your hip rotation mobility
🏋️♂️If you are missing mobility with hip rotation, your lower back and knees will be over stressed and you will be leaving performance on the table
💪🏼 Before you write me off on this one, just give it a try. When done correctly, this is an absolute burner! Set a timer for 60 seconds each of the 3 movements and get to it
🔑 All the movement should come from the hip without rotating at the back
❓Questions or thoughts? Comment below
👫Know someone who could benefit? Tag them below and share it
📞Dealing with pain or injury that won't go away? Shoot me a DM. I help active individuals maximize performance and get out of pain at our Performance PT clinic in North County San Diego and remotely through online programming and training