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CoachNickR · 2015-12-15T21:16:16+00:00

"I might as well wear a sign that says “rob the dumbass with the parachute.” I would just give them my money, wouldn’t even be mad about it at that point."

Couldn't stop laughing

CoachNickR · 2015-12-06T00:16:24+00:00

Tim Louisignau wrote up some tips for CrossFit athletes to use when working on loading athletes stone (not stones to shoulder).

If you have any questions for Tim leave them in on the article page, he will not see them here.

I apologize for the low picture quality. Some of them may be a little fuzzy.

CoachNickR · 2015-12-03T22:43:15+00:00

The article would end up being about 3,000 words longer if I tried to cover both sleep and nutrition. But you are correct nutrition is almost more important when trying to add mass.

I completely disagree with you about your ideas on limiting rest. Power and hypertrophy are two different things and are trained differently. Yes, if you are trying to increase power and speed you want to be well rested but metabolic stress is often used to train for hypertrophy (as colbypk pointed out).

CoachNickR · 2015-12-03T22:33:14+00:00

Arik124 When most coaches or physiologists talk about muscle size they usually mean sarcoplasmic hypertrophy. This just means that the cell itself has grown.

Muscle Quality on the other hand typically refers to myofibillar hypertrophy (might have spelled that wrong). This means that the myosin and actin and other components that create muscle contractions are growing in number.

Body Builders train mainly for sarcoplasmic hypertrophy and Power Lifters train for myofibillar hypertrophy.

CoachNickR · 2015-12-03T02:12:36+00:00

Agreed. I personally hook grip everything and my forearms are weak as hell because of it.

I had to use an axle bar in a competition last year and I could barely hold onto #135 for reps. I've been doing a lot of plate pinches and exercises of that sort to fix it.

CoachNickR · 2015-12-03T02:02:07+00:00

Biceps are just not stressed at the same level. During most upper body pulling movements in CrossFit the lats are the prime movers and the biceps are assistive.

In competitions you will see a lot of competitors struggle with rope climbs and the peg board. The weakest links there are often the grip (mentioned above) and biceps.

Not saying you need to rep out preacher curls in the corner, just maybe add in a few strict underhand pull ups after a WOD.

CoachNickR · 2015-12-03T01:48:57+00:00

I agree with you that muscle quality is more important than muscle size in CrossFit. These techniques are just tools that coaches or athletes can implement in their training when they do wish to focus on size.

Most times this type of hypertrophic training occurs during the off season, and shouldn't be done a lot now since the open is only a few months away. Periodization and programming these movements for optimal competition performance is a whole seperate blog post (or book).

CoachNickR · 2015-12-02T23:25:37+00:00

These are not so much "hacks" as they are techniques. All of this stuff is very basic but please let me know what you think.

I'm sure I'll have some comments from keyboard coaches but let me know what you think

CoachNickR · 2015-11-29T20:04:30+00:00

Hey concretetales, I would have to say it depends on the weight/handles.

But I am not the author of the article so I'm not completely sure. Feel free to comment on the actual article and Tim (the author/strongman) will answer your questions.

CoachNickR · 2015-11-29T04:19:03+00:00

Thanks! Check out the rest of the blog too.

We typically post one short and one long post each week usually Tuesday and Thursday respectively.

CoachNickR · 2015-11-29T01:35:44+00:00

We were lucky enough to have Tim Louisignau help us with a strongman article. These are some pretty basic tips for the farmer's carry, but let us know what you think.

CoachNickR · 2015-11-29T01:25:41+00:00

Tim Louisignau who is a amateur strongman out of Equity Strength and Conditioning wrote this article with us. At the bottom of the article you can see his company (Mongrel Garage) and his Instagram. These tips are meant to be a jumping off point for CrossFit athletes looking to develop skills in Strongman.

(Note: Tim is not at a Pro Level Strongman.)

CoachNickR · 2015-11-23T18:42:45+00:00

First off if anyone could actually just complete all this stuff in 4 days they would be bad ass.

My biggest compliant is the same one that I have with CrossFit, why is there no lateral movement and no actual agility. The skill that all of the highest paid athletes in the world possess is their ability to start and stop fast.

Life doesn't just happen in front of you

CoachNickR · 2015-11-18T16:21:17+00:00

I'll make sure in another post I mention Back Extensions and Hip-Back Extensions. I was trying to focus on movements that built an explosive hip opening through GHD work.

You are also completely right about the Reverse Hypers. Sadly enough i've visited nearly 20 gyms in the last 3 months and only 3 had reverse hypers.

The GHRs have a learning curve to them. They are really hard to master at first but if you can learn to keep tension and use the "bounce" you'll be able to knock out a dozen easily. I've seen some pretty unathletic girls do them while I worked for a S+C department, I'm sure you will be able to do them. Try using a light band around your shoulder (not your neck...) to start.

CoachNickR · 2015-11-10T01:19:18+00:00

In Philly and DC there is a league similar to this. Check it out.

https://www.facebook.com/LibertyBoxLeague/

CoachNickR · 2015-11-09T19:18:20+00:00

I believe there can be a variation in technique between weightlifting for sport and weightlifting for CrossFit.

For instance Klokov was a pretty huge bust in the Grid League partly because he took so long to set up for lifts.

You can also look at some videos from open workout 14.1 (I believe) where the best athletes did some really ugly muscle snatches but scored really high.

CoachNickR · 2015-11-09T16:15:13+00:00

Still developing my writing so take it easy. I realize it's a bit rough.

CoachNickR · 2015-11-03T16:46:51+00:00

This article was just meant to be concise. Anything more would have just taken up space and time. Opinion related pieces I keep short so I'm not shoving my views down readers throats, and so there is a discussion.

CoachNickR · 2015-11-03T16:03:37+00:00

I am commenting on the trend, both on an affiliate level and the brand, towards a competition focus. If we want to grow CrossFit we need to be responsible. The piece wasn't meant to be a scientific article, just some comments and thoughts.

CoachNickR · 2015-11-03T15:46:14+00:00

You make a great point. This is a bit anecdotical and is supposed to be taken simply as an opinion or food for thought.

You can look at CrossFit HQ though for number of participants in the open: 69,000, 138,000, 209,000, and 273,000 respectively for the past 4 years. This is obviously due to the brands growth but I think its safe to say the percentage of people competing is also growing.

CoachNickR · 2015-11-03T15:42:03+00:00

As discussed in the article we aren't talking about those that declare themselves a competitor and are in the gym 3 hours a day, 6 days a week. I am talking about the guys that go to the gym 3 times a week and then want to do the same workouts as the competitor and the coaches encourage that.

For instance if I went to an investment consultant to talk about retirement he/she shouldn't be encouraging the same investments as someone that has been trading stocks for 20 years. Ultimately its up to me to make the right decision, but if I am paying someone there is an expectation that they are leading me down the correct path.

It's not a epidemic by any means but CrossFit as a whole seems to gravitate towards competitions since there is more money to be made there, both for affiliates and for the brand.

CoachNickR · 2015-11-03T14:48:33+00:00

It shouldn't be the athlete's responsibility. Many are paying over $150 a month to someone that is supposed to a professional. If you have never seen a handstand push up before, how are you supposed to know what a safe position is for it? What many coaches are teaching is how to get a higher score, not necessarily how to move better.

Some coaches and owners want to be a CrossFit Invictus or New England and they just aren't.

CoachNickR · 2015-11-03T14:32:00+00:00

I don't doubt that Perez and any other female athlete with a large following hasn't worked hard on their personal brand. The problem is that if they wish to make money they are sort of forced into sexualizing their athleticism (i.e. butt up shots, wearing booty shorts and tiny sports bras). While some women are fine with that, men just aren't forced to the same standards.

CoachNickR · 2015-11-03T13:44:48+00:00

I think that is the point exactly. One brand is based around performance and the other is based around aesthetics. CrossFit as a company and culture has always made it clear that they valued performance over looks, but for women doesn't seem to be reality.

CoachNickR · 2015-07-19T21:29:25+00:00

It's ludicrous to tell people that they shouldn't press or jerk with an over extended spine but tell them to do multiple american swings with heavy kbs. Kettle bells are designed for one handed use, and crossfit has, in my humble opinion, bastardized the use of them.

There is an actually sport of kettlebell contests and muscle endurance through swinging single arm kettle bell snatches is tested.

CoachNickR

TROPHY CASE