Friday, February 23, 2018

Regularly scheduled Kinstretch coming to Barbell Strategy


We had a great turnout for our first Kinstretch class that we offered last month. We have been working with Traci and Bridget to figure out a way to have regularly scheduled Kinstretch times for you to attend. We think that the best way to get the effect of Kinstretch is to commit to a 6-week course that is progressive. Twice a week is ideal for getting Kinstretch to work for you. We are going to use the Saturday 10:30 AM time as one of the class times, but we want to find another time during the week that will work for as many folks as possible. If you liked (or at least realized that you should do) the first Kinstretch class and want to participate in our progressive program please let us know when you could attend in the form below.

If you have other thoughts about how you'd like to learn and work through Kinstretch movements, send us an email. We love hearing from you.




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

snatch 5-3-2-4x2

Accessory/Skill

5 heavy swings between sets

Group Workout

5 rounds:
8L, 8R kettlebell snatch 
0:30 rest

then

5 minutes:
7 kettlebell swings
5 push ups
2 pull ups

then

75 Russian twists



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Thursday, February 22, 2018

2 years at Barbell Strategy

photo credit: www.lane1photos.com
Josh was out of town for his 2-year anniversary. Since I couldn't do the cheesy photo shoot, I just did some cheesy photo editing.

Speaking of consistency - Josh is extraordinarily consistent.  In the two years since he's joined us, he has been in 428 times. That's an average of over 4 times per week and that includes the weeks he's travelling for work.

If I remember correctly, he's doubled his 1RM for both the squat and deadlift in those two years by putting in lots of consistent hard work.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

bench press 5-3-3-3x3

Accessory/Skill

6 renegade rows between sets

Group Workout

5 rounds:
6 kettlebell full range high pull at a challenging weight 
6 goblet squat
0:30 rest 

then

4 rounds:
10 inchworm + push up

then

2 x 20 pvc partial pull over



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Wednesday, February 21, 2018

Consistency pays off


I'm hoping that Randy will follow up on this post with his insights. We were talking yesterday about the excellent performance that some of the runners he works with had at a recent national-level track meet. Over the years Randy has worked with many high-school runners and he's noticed that the ones who consistently show up, never miss a week, or even a workout are the ones that perform really well - either in big meets, or when they go to college, they are the stand-outs on the team.

You may not care about elite athletic performance, but the same consistency helps with health and fitness. Those of you who come in every week are the ones I see that are making great progress. Make sure that you make the gym your priority. It's cold out, it's no fun to drive here in the dark, skiing is a constant distraction in Colorado. Don't let your consistency slide - that's where you make your progress.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

front squat 5-3-3-3x3

Accessory/Skill

5 push-ups between sets

Group Workout

6 rounds:
4L, 4R kettlebell 50/50 thruster 
0:30 rest 

then

5 rounds:
10 weighted jump squat 
15 jumping pull ups
5 burpees
0:30 rest

then

2 x 20 pvc partial pull over



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Tuesday, February 20, 2018

TSC Prep Program and a SPECIAL DEAL for local Strong First followers


The excitement is growing for the TSC prep program! It will be fun to have everyone in the S&C class and the strength program working on the same thing at the same time. I'll even be doing the same program as you at the same time. I'm usually a cycle or so ahead of you guys testing things, but for this I'm going to just trust the theory and do it with you.

The TSC is a competition across three events:

  • Max Deadlift - 3 attempts, powerlifting flights, weight only goes up.
  • Max Pull-ups - 1 attempt, accumulate as many pull-ups as you can before coming off the bar
  • 5:00 Kettlebell Snatch Test - as much fun as it sounds, accumulate as many snatches as you can in 5 minutes.
We'll have a strong focus on those three events in the TSC prep program, plus a bit of our general strength work that you're used to and some AGT-style conditioning. 

We'll start March 5 and go all the way until the TSC on April 14. 

We're offering a special deal to any local Strong First followers: if you follow Strong First training and are gymless for the TSC, you're invited to do the TSC prep program with us for the 6 weeks and compete with us on the 14th. Buy a 1-month membership and we'll extend it for free until the 14th. Just send me an email and we'll get you all set up. 




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 5-3-3-3x3

Accessory/Skill

5 heavy swings between sets

Group Workout

5 rounds:
10 heavy kettlebell suitcase lunge
0:30 rest 

then

75 hand-to-hand kettlebell swing at a challenging weight 

then

2 x 20 kettlebell good morning



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Monday, February 19, 2018

No morning classes tomorrow

The roads are looking bad, we're getting another 3 inches tonight and I'm not seeing to many Boulder city plows out right now.  Rather than risking the drive in, we're going to cancel the 6:30 and 8:30 classes tomorrow. Keep an eye on the schedule and we'll update it if we need to cancel more classes. (Or simply sign up for class and you'll automatically get notified if we cancel it.)



Last heavy week for the strength program


This is the last heavy week in the current strength cycle. Next week we deload and then test. Test week is going to overlap with the start of the TSC prep program. I'll also give you the option of doing more kettlebell work during deload week so that you're ready for the TSC prep program.




Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

press 5-3-3-3x3

Accessory/Skill

2 TGUs between sets

Group Workout

Spend 15 minutes working up to a new TGU 1RM

then

one interval down from above
6 rounds:
1L, 1R TGU 
0:30 rest

then 

5 minutes of the complex:
L + R Swing, clean, snatch
-Switch sides each round 

then

2 minute plank hold - broken into sections as needed



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Friday, February 16, 2018

More on the differences in the squat


Yesterday, I had a showed you a video demonstrating the differences in squat form based on your proportions.  Today, I'm going to recycle a post from a while ago about the differences in how your joints formed and how that affects your squats.

Read it here.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-3-3x3

Accessory/Skill

5 pull-ups between sets

Group Workout

4 rounds:
5L, 5R kettlebell back squat
10 goblet squat 
0:45 rest 

then

5 rounds:
20 weighted lunges 
10 pull ups
5 push ups
1 minute rest 

then

2 minute bar hang



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Thursday, February 15, 2018

Why everyone squats differently

photo credit: www.lane1photos.com
We had a good conversation at the gym earlier this week about how different people squat differently. The video below explains it better than I can in words - and it's Olympics week, so I'll let someone else do work for me (#lazystrong).  It's a great demonstration on why people squat differently. After spending a lot of time in the CrossFit community, I always got the feeling that if you didn't squat to the ground with a perfectly vertical torso you were not a good person. It almost seemed like a judgment on your character and your willingness to train if you didn't squat perfectly.

There are basic mechanics that determine what you look like when you squat. Some of it has foundations in mobility which you might be able to train a bit, but most of it is actual physical proportions - how long your bones are. You can't train that!

It's not just the squat, all the lifts are depend on your proportions. There's no one right way to lift.





Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean 5-3-2-4x2

Accessory/Skill

5 heavy swings between sets

Group Workout

4 rounds:
4L, 4R kettlebell swing clean 
4L, 4R kettlebell clean from the ground
0:30 rest

then

3 rounds:
20 box jump
10 heavy swings
1:00 rest 

then

50 Russian twists



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