Archives For July 2012

Super Shake

July 31, 2012 — 5 Comments

Been having pretty good success with a “super shake” that I’ve been drinking this summer.  

Slimer!

Super Shake (bold is the basic iteration)

  • 4oz OJ
  • 8oz Baby spinach/chard/kale mix from trader joes. (straight kale is a bit bitter…gotta cut it with spinach)
  • 1 scoop vanilla whey (just cause it’s good. and I have it in my cupboard.)
  • 1 packet of orange emergence (I’m taking A CRAP TON of vitamin C short term to help with shoulder recovery.)
  • collagen powder (I’ve been adding this due to my knee surgery and impending shoulder surgery. I don’t know if it’s actually helpful, but why not?)
  • 1 tbsp coconut oil (I want fat. i want lauric acid. i want coconut oil. so do you)
  • 1 tbsp macadamia nut oil (gimme those monounsaturated fats)
  • 1 teaspoon spirulina powder (Yeah. I’m a freaking hippy.)
  • 1 teaspoon of natural calm-magneium powder. (because with the potassium from oj and greens the magnesium should be taken in better. so i’ve read)
  • 6 egg yolks. (because Rocky was badass. And I want more fat.)
  • Totals: Fat=60 or so grams. Carb=30ish. Protein=30ish. 

Couple of notes

  • This has potential for you to crap your pants if you aren’t used to high levels of vitamin c (fix=don’t put in the emergen-c), high levels of fat (start w/o the macadamia and coconut oil, and take a now super enzyme), don’t put in too much natural calm (we’ve all done that). 
  • Keep the egg whites and eat them later in the day, or if you area bro and trying to bro it up by getting more brotein, eat those eggwhites next to the shake and get all sorts of anabrolic. 
  • The egg whites have some stuff in it that aren’t good for you raw: lysozyme can bind with proteins like ovomucoid or ovoinhibitor and inhibit trypsin, a protease enzyme, from doing its job of digesting proteins. And potentially worse, some of the compounds can pass through the intestinal wall and agravate autoimmune problems or damaged guts. This is why egg whites may be wise to avoid if dealing with autoimmune problems. Avidin, another anti-nutrient found in the egg white, binds to biotin, a B vitamin responsible for things such as fatty acid synthesis and blood sugar regulation, and inhibits it’s absorption. Biotin is normally produced by a healthy gut flora so those suffering from digestive issues are even more at risk of biotin deficiency. Also, up to 3% of the population is allergic to egg whites.

    Now….cooking the egg whites does a lot to get negate those potential negatives from above.

I’ve had a few people start doing this, and the overwhelming response is…”that’s more delicious than I thought it would be, and it keeps me full til dinner” Me in response “yep. I’m a culinary genius. And maybe now you’ll be less malnourished and tubby.” (I’m really nice to my friends)

Motivation…Friday

July 27, 2012 — 7 Comments
A couple weeks ago I woke up perhaps a little cranky, but mostly just fed up with some of the motivational tactics which have been floating around more and more in regards to health and fitness.  Below is the Facebook result:
Clifton Harski
The over the top inspirational quotes by some people in the fitness industry are starting to blow my mind. In a comical way…maybe I’m just a little cynical, but….for example “You can’t have a training goal without first having a life purpose.” Please share your thoughts, do you like these types of quotes, or do they seem out of place coming from? Do we really think that fitness programs are that intense/serious?
Like ·
Jason C. Brown – I’m with you. That’s all I see on FB lately. That and “What’s your excuse?” banners?
Jeff Ventura – If you can philosophize something, you can make t-shirts, stupid posters, and blog posts. But first, you need a goal orientation framework, and you need to identify your passion on a vision board. Or bullshit board. Whatevs man. Workouts are serious f-ing business
Clifton Harski Ok, thought I woke up on the wrong side of the bed. My goal is to keep working out fun first, and aim it to improve people’s lives….not be some sort of existential over the top spiritual thing.
Mike Connelly – Too heavy. I, personally, like to keep it light. For instance… “Brooke, if you don’t pack your shoulder on your get ups kittens are going to die.” Brooke is an ASPCA member so it works every time. Thanks Jeff O’Connor!
Adrienne Harvey – They make me weary too – I have to ignore a lot of it and ummm prune the newsfeed accordingly.
Clifton Harski What ever happened to good old fashioned inspiration like “don’t you want your ass to look amazing in ‘dem jeans?!
Sarah Young – Training… much like life…. is far too important to be taken seriously 😉
Diane Sanfilippo – Yeah, I think if people have training goals, cool… athletes, etc. but most folks should just find a way to move every day that is fun for them. Goals are great, but I think the best goal is to be having fun. If you aren’t having fun, what’s the point?! 😉
Garrett Smith – Good exercise programs create internal motivation. Bad or excessively stressful workout programs require lots of external motivation…like cheesy quotes and PhotoShopped pictures. 
Clifton Harski – ‎Jason C. Brown Hope you don’t mind, but I find your list here http://www.pathfindermethod.com/2012/06/19/pathfinderpillars/ to mesh with my own views. Training for me is my outlet, my fun, my hobby, my passion-but I don’t think I’ll ever have a quote like the initial one i quoted!
Clifton Harski – I suggest starting our own realistic inspirational quotes here, “those weak ass squats are NOT going to get you laid” Mark Fisher is my motivation. as are Kyle Langworthy and John O’Mahoney
Ann Wendel – I think the only catchy, good slogan needed is Nike’s classic “Just Do It!” I mean, really, just get out there and do it, whatever “it” is for you! Do it 100%, have tons of fun, work hard, then recover like it’s your job, then do it again.
Laree Draper – Clif, I think your workouts reflect your personality, serious, intense and fun at the same time. Other times we see a rule follower or someone who wants to have all the options lined up…maybe someone who wants to cut corners. Sounded totally weird and over the top to me then, but I think he was on to something, that ponderer guy.
Kyle Langworthy – How about this for inspiration: “YO, you better push that f*ckin’ floor away from you right now or ain’t nobody f*ckin’ you tonight, son!” -my gangsta quote for this a client setting a new PR for squats this morning. Worked like a charm. I’m so “inspiration-ey”. True story.
Robin Moore – I usually don’t mind/ignore them depending on who they are coming from. But, yeah, overall I’d say it is pretty heavyhanded. Most of the people taking those quotes to heart could probably benefit from making their dramatic workouts more fun. I imagine these people typically work out to episodes of The West Wing or Law and Order.
Laree Draper – Found the old quote! Via Dave Draper: “You are clearly reflected in your training. Your workouts mirror your character, personality, strengths and weaknesses.” So… do you require inspirational quotes to get you going in your training? Maybe that’s a reflection of your, er, weakness. :~)Andrew Badenoch – I can’t get out of bed in the morning without puns to trick me into being an overachiever or posters of strangers on mountain tops with arms raised triumphantly.
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Glad to see I wasn’t alone (admittedly, one person say she “loved” those types of quotes, but I edited that out to support myself. It’s my blog).  I just don’t think that we as trainers should be trying to act like Tony Robbins. Or at least we shouldn’t need to be AT ALL POINTS.  In fact, if you have to resort to motivational speeches then you might be doing it wrong! And if that client really takes that much effort, they might not be worth it.  We should be able to fire up our clients in different ways, such as
  • Hotness. Mark and the staff (what’s up Kyle and John?) at markfisherfitness.com do this amazingly well. In a more GLORIOUS fashion than many (probably any) other gym in the country-and it WORKS. They get people hot (and also fit, healthy and moving well). And people want to be hot.  And calling it hotness is genius! It makes it seem less serious because it acknowledges the goal to improve one’s body composition through humor which effectively takes away some of the pressure.  This is healthy, but when it becomes an obsession to get ripped, or skinny or whatever, it becomes unhealthy. A fine line I know, and to help you navigate it I suggest you go read this articleby The Whole9 who break down dysfunctional thinking on body image MUCH BETTER THAN I COULD (I really want to give them a TomKat type name, I’m thinking Dallissa…)

    From the Whole9. They don’t just do diet, it’s a whole lifestyle support system over there.

  • Performance. This is my favorite. To me performance just means working towards specific goals, because I’m not a professional athlete, and neither are 99.9% of your clients. Getting them excited about performance goals is awesome. Now, lots of trainers will say that this is a better goal than an aesthetic goal, and I would agree long term—but here is the problem. Lots, or most, of trainers are like me and have always been in shape and have no idea what it’s like to not give a shit about how much you bench press because all you want to do is be able to go shirtless or wear a bikini without wanting to hide.  So those of us who are trying to push performance goals on people who just want to get hot, need to tread those waters carefully….listen to the client.  I think an industry leader in goal setting are the girls over at Girls Gone Strong, and I don’t just mean for girls either, these ladies are smart, and their blogs are better than mine.
  • Health. This is actually pretty hard to motivate people with, because it’s harder to quantify like inches on your waist or pounds on your squat. BUT! If you are successful with the lbs and “s, you can start to point out how GOOD the trainee is feeling, and that’s when you’ve got them. Because once you’re healthy and feel great…you want to stay that way. Unless you’re dumb.

Now, the reason I wrote this today is because Nike has just put out one of those give you goose bump motivational commercials. I mean it is damn good. And if you’re gonna do motivational videos or pictures, it better be to this standard, otherwise you’re just not cutting it.

Finally, I’d like to know your thoughts on this CrossFit ad.  Is it vulgar, cheesy, poor taste, effective marketing, or what do you think about it?

 

If you’re in San Diego, go to www.batrainingsd.wordpress.com to come out and train.

So while training today, I did an exercise that I hadn’t done or seen before, and it was really damn cool, I think. So I filmed it, and wanted to discuss it and some close relatives of it. The video is a little further down the page after I give it some background.

If you haven’t done pallof press variations before, I recommend you add them into your training. They are very cool, effective, and intelligent-I love them and have been playing with variations of them for a few years now. I’ve seen them completely destroy people (not injury!) because, I believe the amount of “stabilizers” which must act is much higher than many other exercises, or at least recruited in a new and intense way for people-and therefore it just taxes the neurological system like crazy. Or so I think anyways. At the bottom of this article I have linked a Tony Gentilcore article with videos demonstrating the pallof press and its variants. (why do another rehash of this when a good post is already done?!)

In addition to pallof press work, I think performing lifts from a half kneeling and split stance are extremely effective for a number of things: glute activation, core training, and proper sequencing and relationship building between stabilizers vs movers. Again, at the bottom I have linked an article by Brett Contreras discussing standing rotary training. It has a video with Gray that gets into half kneeling lifts and chops, and you should watch it. (again, no need to repeat info already out there)

I would like to discuss isolation and disadvantaged training, and the difference. Isolation exercises isolate one specific muscle (or muscle group) in order to specifically address that muscle (or group). I know, DUH, but the thing is, unless you are a bodybuilder (or anyone with aesthetic goals) looking to increase the size of that specific muscle (or group), or in need of specific rehab, isolation exercises probably aren’t the best training practices because there is essentially zero times in life that require an isolated muscle to function alone. Now, disadvantaged training exercises place an emphasis on certain muscles (or groups) in the context of a more complex movement. Here is Gray Cook discussing “disadvantaged training” (did I invent that term?!) in relation to the half kneeling chop and liftFirst, removing your foot, ankle and knee from the mix helps me focus just on the hip and core. Reducing your body height reduces the amount of balance reaction. With one knee down and one foot up, this puts you in a position that isolates the single side.” You see, he is disadvantaging the trainee to “focus on just the hip and core”, that is why these drills are so damn cool and effective.

Now, the idea of “disadvantaged training” leads me into the idea of efficient movements vs effective movement/training. In general we should be aiming to train to move efficiently, however there are often times when a task requires a more “effective” technique. An example would be crossing monkey bars: you could swing efficiently, spending minimal energy while doing it, and be able to do it for long periods of time….but, if you had to get across quickly, you would need a more “effective” technique, such as a flexed arm hand over hand traversing across the bars, which you COULDN’T do for an extended period of time as it’s quite taxing and difficult. As such, training “effective” movements, aka “disadvantaged” movements can and should result in more targeted training adaptations. Some people would read that and think “I should just train “effective” or “disadvantaged” movements to produce the greatest adaptations”, but they’d be dumb for thinking that since training efficiently has a WHOLE HELL OF A LOT of benefits that most people are missing in their training and as such, their abilities.

Now, onto the new (?) exercise that I did today. I was showing a friend variants of the pallof press. I was showing the standing anti extension version (which I go back and forth between liking and disliking), when the height of the bar that the band was attached to made me think to try a half kneeling version to increase the amount of pulling work (she has a shoulder/neck thing that prevents her from pull-ups at the moment). The thought was by half kneeling it would increase the amount and intensity of pulling muscles recruited, while also working on the anti extension aspect of the exercise. Well, I was pretty excited when I tried this (I try things before letting someone else get after it). Excited because this drill did the following really well:

  • The glute activation was really damn good, could have something to do with the exercises I had done before and I was fatigued, but she also immediately commented on how taxing it was for her glutes.
  • The anti extension aspect of the core was much more effective than in the standing version
  • The amount of work that the lats and other pulling muscles got was surprising, since it wasn’t a very “heavy” band
  • Keeping the scaps retracted basically happened instinctively, because otherwise you’d be whipped back-and that position of shoulders “back and down” was actually pretty easy to maintain in part due to the load coming from behind, which is really a unique loading angle for a pull. I feel, and this is just an opinion/hypothesis, that the added “ease” of being in a retracted scapular position is helpful in teaching to pull from that position and keep that position throughout the pull-since many people lose it somewhere in a pull-up, at the bottom, middle, really it varies.

I believe that this drill would be a good addition to training for the following:

  • Pressing movements. This really teaches you to have a great support to press off of because of how well it activates and keeps activated the glute, core & lats. Many people lose pressing power because one of those things goes wrong/soft.
  • Pullups. Teaching you to be tight throughout, basically hollowed out, will help with your pull-ups. You see most people doing pull-ups with poor shoulder and scap position, and soft and useless core…and that’s why they suck at pull-ups.
  • Handstands. Teaches you to have good strong linked up body in that overhead position.-General scap training, glute training, and core training!

I will be adding this into my training consistently, and hopefully I’ll see it add some badassery to myself. It is one of those exercises which is rad because it has things working together in a really cool and effective manner-disadvantaging at its best.

OK, now on to the exercise!

First, make sure your band is safe and secure, and at least as high as your finger tips at full reach! Get into half kneeling, and make sure the kneeling thigh is vertical (so that you are using the glute and other stabilizers) and not angled forward (sitting on structure in that forward position). Get the band in the lowered position, get your shoulders down and back, squeeze the glute, be strong in the core, and press up with control. Pause at the top for a few seconds and enjoy that fun, then pull it back down. You need to actively press and pull the cable, not just let it go up…stay tall and maintain control throughout.

Here are the videos

Side Angle

Front Angle

Front angle, but set up at an angle from the band origin. Depending on where you set up this will include more anti flexion & anti rotation.

Here is another exercise that beats the shit out of crunches, regular planks, and other “core work”. The plank row, at the bottom of the page are two pictures, try to keep your hips level while doing this. Another even tougher variation is to backwards bear crawl, drop to elbows, row a rope attached to a sled, then pushup up to hands from elbows, backwards bear crawl, and repeat with the other hand…this will kick your ass, fast (Thanks Tim Anderson!). https://cliftonharski.wordpress.com/2011/08/18/more-muscle-confusion/

Here is the pallof press and some of the variations that i’ve been doing for a few years (no, I’m not laying claim to inventing anything….as lots of things are done by lots of people without doing a blog post and claiming it as new)

http://www.tonygentilcore.com/blog/everything-pallof-press/ (note, side vertical pallor press is best from standing, as in half kneeling you’ll see shitty form almost no matter what).

Here is a link to Brett Contreras where he discuss rotary training and how it’s badass.http://bretcontreras.com/2011/09/standing-rotary-training-is-whole-body-training/

Rehabbin’

July 25, 2012 — 2 Comments

So I was chatting with Sir Suppleness about icing and some other recovery things…and I ended up buying a MarcPro electrical stimulator device to use post shoulder surgery in lieu of ice, and hopefully in lieu of pain meds as well.  I really really dislike pain meds, and ice use is sorta sketchy too.  So I’ll be gritting my teeth and electrocuting myself and moving as much as possible as soon as possible to try and regain shoulder usage ASAP.  It’ll be interesting.

Mostly for my own usage, here are some interesting links about stim usage in a rehab setting.

http://www.empi.com/uploadedFiles/Empi_Products/Pain_Management_-_TENS/300PV_PostOpShldrMangine.pdf

http://www.orthogate.org/patient-education/shoulder/labral-tears.html

I’ll be posting some updates regularly on here about how the rehabbing is going. And yes, TGU’s will be part of the rehab.

Athleticism, my view

July 23, 2012 — 15 Comments

The CrossFit games just ended, and those contestants definitely contend for fittest on earth.  But, not most athletic.  In my view, neither do sprinters, high jumpers, or triathletes.  To me there is one key demand which truly tests athleticism: REACTIVENESS TO DYNAMICALLY CHANGING DEMANDS.

I am not intent on taking away any of the amazingness exhibited by competitors who sprint faster than 99.9% of humans, or can do Fran in 38 seconds (or whatever), or can do the iron cross and other crazy stuff on the rings. BUT, there is NO comparing the demands of a sport like basketball or volleyball to other events which contain no dynamic reactiveness. I’m quite sure we could take the best competitors from track and field and they would excel at football and other dynamic sports-that also is not what I’m saying. I’m saying that in my view, the pinnacle of athletic expression is tested in a dynamic field of play or demands.

For instance:

Now, in these sports which require the most athleticism as I describe above, the majority of performance happens between 50ish%-90ish% of the max effort of the athletes. The athletes must be able to fluctuate their speed, strength, effort, and relaxation in order to accomplish always changing tasks.  That IS harder and requires more athleticism than giving everything you have into one task, or even one series of predetermined tasks. This 50-90% of max effort is where the magic happens, and also happens to be where I think most athletes should be training. From a % effort standpoint, that shouldn’t be earth shattering for anyone-we all know that we want to move sub maximal loads faster/more explosively.  But what I think is this: true athleticism means being able to do more with sub maximal loads/efforts.

Examples:

  • Your max power clean is 200lbs.  Traditionally you might train weights between 100-150 focusing on speed (yes, my %’s aren’t technically exact, i’m just making a point). I believe that has it’s place and should be done. BUT, I also think those cleans should be trained with sandbags, stones, D-Balls, in different stances like a split stance—with the goal being more mastery of sub maximal efforts.
  • Your max broad jump is 10 feet.  I want you jumping between 5 and 8 feet in different directions, landing on different targets, from different approaches.  Again, I want you mastering sub maximal efforts.

Rarely does 90-100% get tested on a field/arena. 100% means lack of control to an extent-and athletes always need control.  This is a reason why sandbag and kettlebell training lends itself to athletic training so well-because they both allow for sub maximal loading in novel ways requiring additional control.  The sandbag especially tests dynamic reactive components in lifts due to its shifting nature.  I believe that we shouldn’t just try to have athletes be faster at lower %’s of weight-but to be able to demonstrate more control over their sub maximal efforts with lifts and exercises.  This gets tricky-because it will inevitably result in someone trying to juggle a kettlebell while standing on a bosu ball wearing a scuba mask—BUT, if done intelligently it can be very valuable.  What I’m talking about lies in the middle of the pendulum, where one end is very traditional “but it’s not max effort and therefore isn’t as good” thought, and the other end is the bosu ball scuba gear knucklehead.  I don’t know what the amount is where diminishing returns are seen on max loads, but it’s probably less than a lot of S&C coaches think it is.

There will be people, friends of mine, who don’t agree with this idea.  They will argue that a split stance swing doesn’t produce as much power as a bilateral stance swing, and that is true.  However, there is more going on in a split stance swing than a bilateral swing: anti rotation, higher loading on one leg, balance challenge, all of which test the athlete’s control of a sub maximal effort aka where sport happens.

Just so people don’t get mad that I didn’t list their sport: MMA, dodgeball, even baseball, basketball, football, soccer, rugby, volleyball, tag, basically anything which has DYNAMIC REACTIVE requirements.  Those requirements demand coordination, agility, and balance that CF, olyweightlifting, and other events don’t require.  Again, I’m not saying one is better or harder, because at the elite levels of track Lebron wouldn’t compete either…I’m just defining what I think athleticism is TO ME. And how I like to train it. Because unless I was competing at an elite level at one thing, I’d like to be better at the 50-90% range of what I’m doing.

This is how you’ll train if you come out to BA training classes with me in San Diego.

I really hope these two little people are put into some dance classes.

These are my nephews, and the reason the thought just came into my head at 7:45 am is I was up and watching dvr’d “so you think you can dance” and as I always am when watching good dancers found myself very impressed with the athleticism on display.  And it’s such well rounded athleticism: power, grace, coordination, flexibility all seamlessly blended together in an expressive way.  Contrast that with athleticism such as a triathlon: ha, no competition in my eyes-the dancers win hands down.

The specificity of movement displayed by these dancers is unbelievable. They aren’t jumping maximum heights at every opportunity, they jump an exact height.  They aren’t moving their feet as fast as possible, they are moving their feet as fast as possible in a very specific way. And they have no problem coordinating upper body moves with lower body moves.  Dance, in my opinion, is likely one of the best things that a developing child could do for movement and athleticism.  And if you could get the little boys into dance before they’re told it’s “gay” or “lame” then you would be setting them up for future awesomeness. I think dance would be equally as good for physical development as gymnastics is, specifically because it is almost the opposite of gymnastics in terms of the lack of rules.  Gymnastics development is incredible for strength, body awareness, and movement confidence, yet it is a very specific teaching process with certain predetermined important moves.  Dance allows for freedom of movement and exploration of what is possible (and to me it seems like a natural thing to encourage as young as possible since babies/toddlers dance to music on their own anyway). Imagine a young person doing both of these things-that is setting up a brain-body connection that really teaches what the body can do.

If I had to set up a PE program it would start in preschool and every year after it would include dance.  This way dance isn’t introduced once the children are 12 and awkward and scared to embarrass themselves.  If it is common place since they entered school then it shouldn’t be a big deal.  My ideal PE classes would be blends of dance, gymnastics, classic games, and sports.  And introducing organized sports isn’t a bad thing as some bozos think it is.  It’s only a bad thing when it is the only thing introduced. General athleticism was developed in me through capture the flag games in the woods, karate, PE, play, and lots of sports-I wonder how much cooler I could’ve been if dance had been in there?

Slow down please…

July 14, 2012 — 5 Comments

Those athletes, (or wannabe athletes), that you are training are amazing at how quickly they can lunge up in down in a split squat, or how quickly they can perform drop step lunges to a knee hike, or how amazing fast they can perform a bottom up KB press. Oh wait, that’s not amazing, it’s actually probably hiding some instability issues.  

Slowing a movement down takes away momentum and necessitates more control.  But you need to think about what movement you will apply this to.  For instance, some smartass is gonna tell me that “yeah but you can’t snatch slowly” to which I reply “you’re just being an asshole for the sake of being an asshole. Thanks for the useless comment, dick.”  If it’s a drill which needs explosiveness to perform, don’t slow it down.  But…..What are some drills which could benefit from slowing down the execution? Here are some that I like.

  1. Split Squats, static. Feet hip width or narrower, lowering and standing phase takes about 5 seconds each. This narrow base of support will very much see most trainees and ‘athletes’ who only train fast, max tension, and bilaterally wavering and wondering why they all of a sudden suck at life.  And that’s at bodyweight. Seriously, lots of ‘strong’ squatters can’t do this w/o falling over or at least moving their feet to shoulder width.
  2. Reverse lunges.  Step back and lower slowly to a knee ‘kiss’ then come up slowly and under control. You will have to spend extra time one 1 foot, and as such your balance will be checked. Add some more fun and hold a KB on only 1 side, either at the side, overhead, or in rack position.
  3. Rolls. Forward and backwards.  These are very interesting when done slowly.  Normally any roll practice is just throwing your body at the ground in a ball shape. Trying these drills from laying and going slowly will really test your control.
  4. Carries. You know when you are doing your farmers and rack walks you’re the person trying to ‘win’ and get to the 20 yard mark fastest. Stop it, go slower, stand up straight and enjoy the drill and it’s benefits instead of rushing through it.

Those four should give you an idea of how you can slow things down to increase the challenge. Try them out!

I’ve been a little quiet on the blogging front the last 2 months and I thought I’d share why.

I’ve been busy. Quite busy. With serious business like this picture

dangerous (I think anyway)

I was lucky enough to assist at the CK-FMS and really hammer the FMS and corrective exercise strategies into my noggin.  Out there in MN the real benefit, as is the case at any formal learning experience, was the knowledge gained between sessions through conversations with the likes of Mark Cheng, Brett Jones, and Jeff O’ Connor.  Seeing things like them constantly work on mobility drills while sitting, and jumping into learn when they could really helps solidify how important those things are.  I was really looking forward to learning from those guys at the Summit of Strength…but a pothole got in the way….

2 weeks after the ckfms I was able to attend Jason C Brown’s level 2 kettlebell athletics cert.  His material really resonated with me as I think there are a lot of things that can be done with the KB that typically are not. A small example: the KB clean just works better for some people in a straight vertical line vs the horizontal swing clean….so teaching both is rad.  Being able to do both is more rad. And being able to clean one while simultaneously snatch another is more radder.  It was the type of thing that I like and find beneficial at BA training.  And definitely a move I will be stealing for some BA training workshops that are gonna be traveling around.

2 weeks after the KB athletics cert I went to chicago for the Perform Better Summit. I’m gonna write a post about the overarching themes from that summit, but briefly: movement variability is KEY. It’s not just the thing or two that you do really well, it’s how many things you can do well. I’ve written about that before, and it’s always sweet when you have other smarter people say similar things! I also got to hang out with the Mark Fisher Fitness Crew, and we had a damn good time all weekend

Then I got home to San Diego and started working at Trader Joe’s again. Why? Because at 3 days a week I get insurance, discounted groceries, and don’t have to be my own boss for 21 hours of the week-which is very nice.  It’s nice because I’m starting my outdoor group classes (bootycamp) and that is gonna take a lot of effort and time for marketing.  It’s nice zoning out at trader joes because I’m also doing some online coaching, which I started with very few people to make sure that it would go smoothly-so far it’s been a lot of fun with great results, and I’m ready to add another 10 spots. I’m able to add more spots because I’m only coaching 6 classes per week, and not adding many 1 on 1 coaching sessions–I’ve seen just way too many trainers who get burned out living the training lifestyle.  I probably could add a bunch of clients and have crazy schedule with lots of small little breaks…but that would get old fast. So I’m building the group classes.  If you’re in San Diego, it’s $69 for a month of unlimited classes…and that’s because it takes a month to really know if we are good fits for one another, not one free class! I also like to have a month to teach you form, diet, etc.

This past weekend I stormed the IDEA fitness convention center in the BA training ninja outfit

Ninjas know the importance of ankle mobility!

This coming weekend is the Josh Henkin Sandbag cert, and the following weekend is the Charlie Weingroff seminar on how to be a monster….lots of learning this summer.

And one more thing that I haven’t actually openly shared, I get knee surgery on the 25th. I had a bone bruise I suffered in december, and the bruise died unfortunately. So I’m left with a (pot)hole on the weight bearing portion of my medial femoral condyle. The plan is to go in and clean up floaties, the edges of the hole, test for health of the area, and hopefully the clean up is enough…but I might need a micro fracture procedure, or an OATS procedure.  Either of those options require 6-8 weeks of crutches, so I’m very grateful to my other coaching friends and lady who might be assisting me teach my classes while I point at the students with a crutch!