How to be a Good Guest When Traveling and Crossfitting

I've spent all of my coaching career working in tourist areas, first Savannah, GA and now Williamsburg, VA. Drop-ins are the norm, especially during peek travel seasons. Here's some suggestions on how to be a good guest this holiday season.

1. Make plans with the gym ahead of time. Look over the website and/or reach out to the gym via social media to find out their drop-in policy. Do let them know what your experience level is. Don't try calling the gym. We all know most places do not have a receptionist and trying to call you back is next to impossible due to the coaching schedules.
2. Expect that you will need to arrive early. 15 minutes before class is typical. Don't show up right as class begins expecting to jump in. You are being disrespectful of the coaches time as well as the regular members of the gym who now are going to be held up while the coach finds waivers and introductions are made.
3. Expect to pay. If you are traveling to your small hometown they may not be used to having guests and not have an established drop-in policy. Ask how much it will cost per class/week or at the very least buy a shirt and leave a facebook/google review.
4. Do not ask to do your own thing. Take the opportunity to learn from new coaches and different programming. Unless you are a professional athlete, ie someone is paying you to workout, there is no reason you need to stick to your Invictus, Outlaw, Misfit programming. 

***If you believe that you will lose all your gains over vacation and absolutely must continue your programming then either find a gym that follows it or find a globo gym in the area that you can do squats, deadlifts and presses at and skip the oly work. This is typically what I do when traveling. I get up early and workout before our plans for the day and the easiest way is to find a 24/7 gym with a squat rack and dumbbells. Do not be an idiot if you go this route. Don't drop barbells and don't expect to set-up a met-con in the lifting area and monopolize all the equipment.

If dropping into a gym won't work then here are some home workouts I created that utilize minimal equipment and can get the whole family involved. Workout One, Two, Three and Four.

Finally it is not horrible to take time off from working out while traveling. Do not beat yourself up for this. The brain and body can use a break. Just get back in the gym when you get home!

A Weightlifter's Christmas Wish List

A collection of things to give or receive at Christmas or any time of year.

Equipment

• A fractional plate set is small enough to fit into an equipment bag to be carried back-and-forth to the gym. These are great for someone who bench presses, strict presses or does the olympic lifts. Using these you can make smaller jumps then 5 pounds at a time. Pound version and Kilogram version.
• If you know someone who lifts at home then a set of change plates would also be appreciated. The two I'm linking here are the frictional style. They stay tight on the barbell so your other plates and barbell will last longer then if you're using metal plates. Pound version and Kilogram version.
• A jump rope makes a great gift. They come in many different price points and styles. You want to find one that can be adjusted for height and allows the rope to rotate freely from the handle. These ropes can be personalized (chose the handle and rope colors) or they have a gift card option.

Apparel

• Of course I have to start with the apparel options from my sponsor, FeNom Iron Eater. A women-owned company supporting athletes of all kinds who have a love for lifting heavy. Shopping here helps keep me on the platform competing and doing what I love. Use the code LAURA15 for 15% off your order. 
• Virus compression gear has options for anyone on your shopping list. It's pricey but if you search around you can usually find a discount code. If you want to buy me something I wouldn't mind if you sent these my way.
• Headbands make a great stocking stuffer. Check out Hank Orange for a hundred+ color and pattern options. These stay put and look good too.

Things They Didn't Know They Wanted

• I suggested the American Oak Hand Salve on my post on how to not rip your hands. It's a great product to keep your hands soft and protected. The packaging is handsome and would make for a nice gift. The owner reached out to me last night with a discount code. Use FRIENDS for $1 off your purchase.
• Subscription boxes are a great idea. BarBella Box is for the functional fitness lady in your life. The WOD Box is another option. 
• If someone on your shopping list likes to watch CrossFit or Weightlifting events live then a subscription to FloElite would be welcomed. It's an online service providing video access to some of the top CrossFit competitions and weightlifting events in the world.
• Maybe some reading materials would be welcomed. You can't go wrong with Greg Everett's Olympic Weightlifting: A Complete Guide for Athletes and Coaches, Becoming a Supple Leopard by Kelly Starett or Starting Strength: Basic Barbell Training by Mike Rippetoe.

Comment below with what you're hoping to find under the tree this Christmas.

Where You're Sore Tells a Story

Coach Pendlay of Team MDUSA has been posting almost daily blogs lately. If you can't spend your time working with a full-time dedicated weightlifting coach then at least spend some time reading and watching videos from those coaches. Monday's post was titled "Where Does It Hurt?" and spoke about the idea that you could self monitor your lifts by where you were sore. This is something I've used when coaching and after sharing it a few times and getting some more questions I decided to write up a little more detailed explanation.

The idea is if I did any of these exercises the day before I can tell if my form was correct by decoding where I'm sore.

Front Squat

• Should feel your quads and butt
• Should not feel it in your back
• Most likely cause of back pain is your chest dropping during the lift.

Back Squat

• Should feel your butt and posterior chain (backs of legs)
• Should not feel your quads and back
• Most likely cause of quad soreness is rolling weight forward, dropping your chest and/or not sinking your butt all resulting in using your quads to stand up the weight.

Overhead Squat

• Should feel your butt and legs and a little shoulders
• Should not feel your back
• Most likely cause of back soreness is butt sticking out and dropping the chest.

Deadlift

• Should feel posterior chain
• Should not feel your quads or back
• Most likely cause is early opening of the hips (stripper deadlift)

Kettle Bell Swings

• Should feel in your butt, hips, posterior chain
• Should not feel in back or arms
• This one gives you warning signs quickly mid-workout. If your back begins hurting you are not keeping your hips stacked between your feet and chest. You have your butt sticking out and are using your lower back to move the kettle bell.

Power Cleans

• Should feel in posterior chain and traps
• Should not feel in back or biceps (from of your arms)
• If your biceps are sore after power cleaning then most likely you are doing something more like a reverse curl then a power clean. Keep your arms straight for as long as possible and get the bar moving with a powerful explosion of your hips not your arms.

Clean

• Should feel in posterior chain, traps, quads and butt
• Should not feel in back or biceps
• See Power Cleans

Snatch

• Should feel in posterior chain, traps and quads
• Should not feel in back or biceps
• See Power Cleans :)

Overhead Pressing

• Should feel in shoulders
• Should not feel in back
• If your back hurts the most likely cause is not keeping your hips stacked over your legs and shoulders stacked over hips. If you stick your butt out to complete a lift you aren't using the shoulders and pecs as this lifts are designed to strengthen.

There is a reoccurring theme here. If your back is on fire something isn't right. It could be a form issue or a strength issue. Maybe both. A few suggestions to strengthen your back- good mornings, glute ham raises, romanian deadlifts, stiff leg deadlifts, back extensions, shrugs and snatch grip deadlifts. Scroll through this article to find links to most of these exercises.

Lastly to truly get to the bottom of what you are doing video tape your lifts. Feel free to share video with me on Facebook or instagram and I'll do my best to help.

Ripped Hands are Not Cool/November Favorites

The title says it all. If you're a weightlifter, crossfitter, powerlifter or strongman, ripped hands take time away from training, make normal life hard (washing your hair with open blisters will cause screaming) and simply is painful. A few steps after training and after showering can prevent rips and tears.

It starts with washing your hands thoroughly after working out. Remove all chalk and dirt. Then apply a hand lotion or salve that moisturizes and protects. I came across American Oak Hand Salve on facebook and love the product. It softens and smooths my hands. It has a non-greasy formula so I can apply it and then hold onto a barbell. Ingredients include coconut oil, shea butter, carnuba wax, almond oil and lemon balm and it can be used as a lip balm.

Then a few steps to keep calluses under control. After every shower I grab the same two tools; a callus shaver and a ped egg. One I use the callus shaver to remove excess layers of skin on my palms, thumb and other knuckles. Two Gently rub the ped egg all over your hands smoothing away any rough patches. Three Apply a lotion that protects and moisturizes.

Top is hands immediately after working out. Bottom is after washing, shaving and applying American Oak Salve. I train five days a week for hours at a time. There is zero reason for your hands to be a mess. Daily hand maintenance is the key.

November Favorites

Training Tips  Starting with an older article that I love the thought behind. It's discussing if Christmas is a good time to start a new health challenge and it's by the creators of the Whole 30 diet.
"Some foods hold a significance that far exceeds the sum of its vitamins, minerals and phytonutrients. That kind of food should be honored, savored and shared in the company of those you love. And in this special instance, in the company of those you love, it doesn’t matter that your Mom uses an entire cup of Crisco in the cake batter. Because that cake is full of memories, history and tradition, and makes you feel as warm and safe and loved as you did when you were a kid."
This does not mean a free pass to eat whatever this holiday season. Enjoy a frosted cutout cookie with your kids. Just don't eat 5 of them. Enjoy it, relish it and don't beat yourself up over it.

Good Stuff to Eat I don't take supplements or shakes. I prefer to eat real food and I enjoy cooking. But sometimes I need something quick to eat and I came across these Zone Perfect bars. They are high in protein, lowish carbs, yummy and inexpensive. My favorite are the mint chocolate.

Apparel and Accessories I hope all of you reading this have taken advantage of the black friday and cyber monday deals on Amazon, Reebok and Rogue and grabbed yourselves a new pair of lifting shoes. With prices on Addisas Adipowers under $100 and Crossfit style lifters available for less then $80 you really don't have an excuse to not have a pair.

A Crossfitters Guide to the International Weightlifting Championships

The International Weightlifting Championships begin tomorrow. This is the first time the US has hosted the combined men's and women's event. The best of the world have convened in Houston vying for the podium and spots in next year's Olympics.

A few basics. 

• The sport is not called Olympic weightlifting. It's just weightlifting.

• All the weights are in kilograms. Multiple the kilos by 2.2 to have the equivalent in pounds. If you're more of a visual person the plates are color coded. Green is roughly 25 pounds, yellow 35, blue 45 and red 55. The women's barbell weighs 15 kilos (33 pounds) and the men's 20 (44 pounds).

• There are two lifts. The snatch and the clean and jerk. The snatch uses a wide grip on the barbell and in one motion the bar is taken from the ground to overhead. The clean and jerk is two pieces. First the bar is brought from the ground to the shoulders where it must become stationary. From there the athlete drives the bar to a locked out position overhead. You cannot press out either lift. The lift is not completed till you can show control with arms, hips and legs not moving.

• Each person gets three attempts at the snatch, then three attempts at the clean and jerk. Their best snatch and clean and jerk attempts are combined to make their meet total.

• Two hours prior to lifting the athletes are weighed to verify they are the correct weight. The athletes in each weight class are divided into sessions based on the weights they submitted as a possible total for them. The A session are the top lifters. Then it goes down to B and C, etc.

• ESPN3 will have only the A sessions live. Various other media outlets will let you follow along. 

What to watch

If you want to see tiny women who can squat more then you Tune in for the A session of the 48 kilo females this Saturday at 5:25pm (all times are Central Time) or the 53k class Friday at 2:55pm

The US's best chance at a medal Our female lifters are more competitive on an international level then our men. Jenny Arthur will lift Friday the 27th at 2:55pm and Sarah Robles Saturday the 28th at 5:25pm.

A 15 year-old from South Carolina You may need to be creative to see his session, but his lifts will be found on Instagram immediately after (#2105wwc). His session begins at 7:25pm on Sunday the 22nd.

Crossfitters who weightlift Three names you should recognize here. Annie Thorisdottir and Katrin Davidsdottir will be lifting Tuesday the 24th at 8:25pm. Sara Sigmundsdottir competes Friday the 27th at 8:00am.

An exciting session of men battling it out Current American Record holder Jared Fleming and Kendrick Farris lift together Thursday the 26th at 10:00am

Her name is really Martha? Mattie Rogers will be taking to the platform Wednesday the 25th at 7:25pm. 

Men who will lift all the weight Caine Wilkes, our number one male lifter, competes Saturday the 28th at 10:00 in the B session. The A session of the 105+ lifters begins at 2:55pm. 

Lydia Valentin She's beautiful and freakin strong. She lifts Friday the 27th at 2:55pm.

Event Website

American Masters Championship Meet Review

It's been five months since my last trip to Savannah. Prior to my last trip I had spent a frustrating couple of months training alone in my new home. My routine was off, I had no programming to follow and I was unfocused. Lifts that had been routine prior to our move weren't even close to happening. I was nervous and was hoping that a miracle would happen when I got out onto the platform for the Masters Pan-American Games. There was no miracle. I bombed out on my snatches and sat teary eyed in the crowd watching the ladies of my session clean and jerk.

That meet became a turning point. I realized I needed to be mentally stronger.  I needed a focused training plan and a nit-picky coach who would help me fix the nagging faults in my movements. I was going to be focused and see how far I could take my weightlifting.

Event Details
The event was held at the Anderson Cohen Weightlifting Center in Savannah, GA. This facility has to be close to a one-of-a-kind in the country. It's part of the Chatham County Recreational Department. For $20 a month you have unlimited access to platforms and top end bars and plates. It operates as an open gym, but coaching is available for no additional fee. The coaching staff is led by Michael Cohen. An Olympian himself as well as a two time Olympic coach. Coach Cohen is who started me on my path from crossfitter to weightlifter.

But back to the event. The event ran from November 12-15th with several sessions each day. The competition was held on a single platform with eight warm-up platforms available. As this was a National level event, the competition bars, weights and scale are certified and National level referees run the event. For Master lifters this means your totals can be used to qualify for International events as well as the Masers Nationals also being held in Savannah March 2016. I lifted on Saturday afternoon and can only speak for the day I was competing. Weigh-ins ran on time and my session of lifting was only a few minutes behind schedule.

The event brought a couple hundred participants from across the country. Lifters range in age from their 70's to barely 35. Experience levels also run across the same spectrum. Split snatches and cleans are not foreign sights. 36 individuals set new event records which made for some exciting sessions.

The entry fee for the event was $65. A National level event includes the requirement of drug-testing and so entry fees reflect that in the price. There was no live-feed, up-to-date results page or photography offered. Event shirts are an additional cost. Food is available on site. Locker rooms contain a sauna, showers and changing areas. Weight class winners received medals and the best lifter in each age went home with a nice plaque.

Love shirt from Ladies Lift Here

My Results
My goal was to lift a 163 total and qualify for Senior Nationals. I jammed my thumb severely the week before the competition. The knuckle was still swollen and I was unable to hold a hook grip to the top of a snatch. This concerned Coach Cohen who was handling calling my lifts and he chose to start me low. Snatches went 59, 63, 66 resulting in the first time I've ever gone three for three at a meet, a 2 kilo meet PR and a American Masters record.

Going in to the cleans I knew I needed a 97 to make the qualifying total, a one kilo all time personal best. Coach agreed to let me go for it if I made my first two lifts. Again he opened me conservatively with an 85. I was following myself and sat in the back while several weight changes were called. I came out to lift 92. It was an easy clean, but the jerk was out in front and my back leg buckled. I was caught off guard. I haven't missed a jerk in weeks and certainly not at this weight. Came out to try it again. It was an even easier clean but again the jerk was out in front.

I ended winning the 58 kilo class and best lifter for the 35 year-olds. I broke three records; snatch, clean and jerk and total. I walked out to take my last two lifts hearing my daughter yell and cheer for me. I stood on the podium and smiled at my husband who was proud of me. It was a good meet.

Singlet Adidas from Hookgrip

My Favorite Things October Edition

October brought a visit from my mom-in-law, weightlifting meet at MDUSA and a whole lot of time spent at physical therapy trying to strengthen and relearn how to use my right shoulder.

Training I've Loved

• Downloaded some Barbell Shrugged podcasts for my drive home from the weightlifting meet. Mind Gainz: The Psychology of Strength and Conditioning is one of the best hours I've spent in a long time. What I keep replaying in my mind is the line about hating bumper plates. That their use implies that you think this lift isn't going to happen and you may need to drop the bar. I keep telling myself that if you put it on the bar you're going to lift it. I've PR'd my back squat, jerk and front squat triple since listening. If you're not taking your mental preparation seriously you're missing out on a key training element.
• Physical therapy, or getting an expert to watch you move and then doing what they suggest. I have a reoccurring shoulder issue and have been through PT several times. This time I've gone in with the attitude of an athlete who wants to keep moving for years to come, not just getting some relief so I feel better right now. Most days I leave cursing the therapist and mentally drained from having to think so hard to move my shoulder correctly. The goal is to strengthen my traps and upper back and to make the correct movement pattern sink in.

Good Stuff to Eat and Drink

• My mom got me this Black Raspberry Green Tea while in Savannah at what my family dubs the fancy gas station. I love having a cup of this in the afternoon. And if you're ever in downtown Savannah, GA looking for a place to buy wine, cheeses, gifts and coffee head to the Parker's. Seriously.
• I had a butternut squash and other vegetables that needed to be used so I made soup. This recipe is a great place to start and then improvise with what you have at home. I tossed a chopped red pepper, several stalks of celery and carrots in butter and cooked till they were soft. Threw the cooked veggies in a crock pot with a couple cans of coconut milk, the roasted squash and chicken broth and then used my stick blender to make it smooth. You could add chicken or sausage to make the soup a little heartier.

Workout Apparel/Accessories

• I have developed traps and lats and not much boobs to speak of. Sports bras are a pain in the ass to fit. They are too tight underneath my arms, are baggy in the cup or don't have enough padding and you give everyone a show. These Under Armour sports bras are my absolute favorite. Adjustable straps, good fit and some padding so I look like I have a chest. I have gotten my last two at the outlet mall and I paid around $35 for them. I wear an XS or Small. The blue one pictured I've had for over a year, worn once a week or so, and still is in great shape.
  

Little Einsteins Inspired Our Vacation

The Bligh's are headed to Norway. Yep all three of us. J and I haven't taken a big overseas trip since K became part of the crew. We've been itching to bring K along with us, but weren't sure if she was old enough or where we would go. After the move and new schools and all the adjustments she's made it was clear to us that she was mature enough to handle the long flights and unfamiliar food. But more importantly that she would remember the trip and could appreciate seeing another country and another way of life.

Enter The Little Einsteins
The first tv show that K ever watched with interest was The Little Einsteins. The first time she saw the aurora borealis she was hooked. We would spend weekend mornings getting sucked into a YouTube wormhole of breathtaking videos. When a friend moved to Alaska she sent links to watch the lights live and photographs of the amazing show she witnessed from her backyard. It seemed natural to make this her first big adventure.

Norway
J showed me we could fly round-trip to Oslo for cheaper then a trip to Cleveland and I said let's get K her passport. We'll be using Norwegian Air out of JFK. They bill themselves as a budget airline offering non-stop services from a few US airports to Europe and the Caribbean. You pay for in-flight services ala carte (Want a blanket? That's $5 but you get to keep it. That sort of thing.).

Once in Norway we'll be spending a couple nights in Oslo, then flying north to Tromso. Even though we both have traveled overseas several times, it's always startling to see how much cheaper it is to get transportation within a country in Europe. Be that a train or flying. For less then the price of one ticket to get from Norfolk to Savannah all three of us are flying.


But forget all the prices and numbers. Why take a five-year-old to Norway? Because it's supposed to be one of the friendliest places to visit. Oslo has lot's of children appropriate museums and a castle to see. Because it looks like where Frozen took place. And the Northern Lights are like magic.

Meet Review-MuscleDriver USA Fall Open 2015

I competed this weekend at the Fall Open held at MuscleDriver USA in Fort Mill, South Carolina. The event is held at the training facility for Team MDUSA, home of the 2015 National Champion teams for both men and women as well as 4 individual 2015 National Champions. MuscleDriver is a supplier of weightlifting, power lifting and Crossfit equipment as well as the manufactor of Pendlay barbells.

Event Details
This is the second time I've attended a meet at MDUSA. Both times the meet ran on time with lifters weighing in and session's beginning as scheduled. The warm-up area is separated from the competition platform. Video and sound is available in the warm-up area but it is best to have a handler/coach to be on the lookout for you.

Eight warm-up platforms are set-up with ample plates. Pendlay bars are used both in the warm-up area and as the competition bar. Locker rooms are available. There is plenty of spectator seating and the MDUSA commentators and music between lifters keeps the atmosphere fun.

The participants range from novice to National Champions. Teenagers to Masters. MDUSA coaches and lifters serve as judges and coaches for many athletes. For some this was their first meet. Clad in t-shirt and brand new lifters they were hoping for their first meet total. Others saw it as last chance to qualify for the American Open.

The $50 entry fee got you a t-shirt, samples from Gnarly Nutrition, a MDUSA sticker and a full lunch from the food truck set-up in the parking lot. Water and fruit were available in the warm-up area. Event sale prices were available on MuscleDriver and Pendlay equipment. What it didn't give you was a free live feed of the event, which is my only complaint. Previous meets were shown live on the MDUSA youtube page. This was the first time the feed was shown behind the paid subcription service of FloElite. If friends and family wanted to watch the event it cost $20 for one month of access.

My Results
Made weight easily (57.2 or around 125 pounds). Opened with 61 kilo snatch. Made it but rushed it off the floor. Missed my second attempt at 64 out in front. Came back and made it for a one kilo meet personal record. Clean and jerks are my favorite part. I didn't have someone to count attempts and a coach in the back jumped in to help load the bar and count. Unfortunately this led to my last warm-up being 77 with my opening attempt at 88. I made it easy but not prettily. Also made my second attempt at 91. Went for 94 for my final and it was my usual. Lack of patience as I pulled the bar off the ground and missed the lift out front. Ended up 5th overall by Sinclair score. I'm happy with my final snatch attempt. It felt like a good lift using what I've been focusing on in training.

I enjoy competing at MDUSA. It's an opportunity to see national level lifters and coaches as they warm-up and lift. You are exposed to their coaching cues and can see lifters of a high caliber in action. Since most of my training is alone it's nice to spend the day with other lifters and talk shop.

Courage

Courage, determination, assertiveness, feisty, brave. I can pinpoint the day I figured out I had it inside me. It was the end of the summer and I was about to start my second year of teaching in North Carolina. It was late, I couldn't sleep and I got to thinking about things I wanted to do, places I wanted to see and the excuses I had for why I couldn't do any of it. And right then I packed a bag and left my apartment and drove to DC. It's a place that makes me happy and I didn't need anyone's blessing or a reason for going. That was it for me. I started to view relationships and choices with a different light. I put myself first and stopped wasting my time with things and people who weren't moving me towards goals. 

It's that change in focus that led me to my husband, successfully navigating life as an army wife and weightlifting. In my mind there aren't many other sports where you are solely responsible for the outcome. As you stand on the platform only you can determine if the barbell will end up over your head. All the coaching, gear and Instagram likes won't make a difference if you don't have your head right and focused on yourself at that moment when you touch the barbell. 

It is not selfish to focus on you. When I've put myself, my marriage and my family first I've never regretted the outcome. 

Photo credit to Old People Snatch and my boss for adding the quote. 

My Favorite Things September Edition

I haven't lived this far north in years and I forgot how wonderful fall is as a season.  Cool weather means we've opened the windows up and I have a reason to wear a scarf again. K in all five years on this planet has never lived anywhere where fall happens. She's excitedly pointed out the leaves changing on our way to the bus stop. Hope her enthusiasm stays as she's helping rake the yard.

Training I've Loved

• Establishing a one rep max in 5-6 sets (think big lifts; squats, deadlift, bench press). I am guilty of slowly creeping up when maxing out my lifts and finding myself tired by the time I'm near my maxes. My training has called for me to establish a one rep max front squat in 5-6 sets and I find that by taking larger and less jumps I have more in the tank. I'm coming for you 250 front squat!
• Russian twist on the GHD. A fun variation to a traditional ab exercise.  Engages the spinal erector muscles, turning ab work into back strengthening work as well. You can hold onto a plate, kettle bell or wall ball to scale this up.
• Single arm dumbbell press. I re-injured my right shoulder and bicep this month and it was a good reminder to focus on single arm dumbbell work. Using dumbbells rather then a barbell allows you to focus on using your arms independently and works to correct any strength imbalances you may have.

Good Stuff to Eat and Drink

• Quaker Oats Steel Cut instant oatmeal Quick and yummy. I usually make two packets at once and add a handful of whatever berries we have around.
• St. Francis Red Splash 2011 The in-laws serve St. Francis Cabernet for holidays. This is a cheaper blend that I found at Fresh Market for $9.99

Workout Accessories

• Ladies Lift Here 3/4 sleeve baseball shirt and off-the-shoulder sweatshirt. Well fitting and supports an awesome group of women promoting the sport of women's strongman competitions. It looks like they are no longer available but follow their facebook page where they announce limited quantities of apparel and merchandise. 
  

Diet choices

I posted this to Instagram a week ago, but wanted to give more details. No need turning Instagram into a blog post.

I get asked often how I eat or what supplements I take. I'll start with the don'ts. I don't take protein or other supplements. I don't eat paleo. I don't count calories or track macro or micro nutrients. I don't drink pop. I don't look at certain types of food or food groups as off limits. I don't eat out very often.

And the do's. I do drink plenty of water, close to a gallon a day. I do sleep 8-9 hours a night. I do eat lots of vegetables. I do cook. I do train around two hours a day. I do drink alcohol. I do make sure there are quick snack choices always available.

When prepping to compete I eliminate the alcohol and limit my carbs to just vegetables. I have more specific details for the day before and day of a competition. I'll save that for another post.

If I could wave a magic wand and give you handstand push-up powers I would

One of the hardest things as a coach is watching an athlete be in the midst of competition and not be able to complete something. If I could will the bar over your head, magically make your pull stronger, use mental telepathy to remind you to pull under or punch you wouldn't being standing there frustrated. Since my magic wand seems to be lost, here's some pointers to help you get that first handstand push-up.

You will need to have the strength to hold yourself upside down. Push-ups, bench press, strict press, dumbbell and barbell rows will all help you gain that strength. A close grip form will best transfer over to the handstand (which is what we are trying to do). Keep your arms and elbows close to your sides. We want to work your triceps, back and shoulders. The narrower the better. You are doing these movements to gain strength. Stick to the most challenging version or heavier weights for small sets.

Then you'll need to get comfortable being upside-down. Practice a good static handstand. Hands go to the floor with arms locked out. Kick up to the wall keeping legs together and pushing up out of your shoulders, making yourself as tall as possible. Look behind you.

 

Once you have a reliable handstand you can begin practicing the push-up piece. This is an upside-down strict press. So while it is tempting to look down at your hands, think about how silly it would be if you looked up at the ceiling while pressing a barbell. Begin by lowering your body to a pillow or several pillows. Keep working on the strength pieces and with time you will get the full movement.

Notice how I didn't explain the kipping handstand push-up? I believe that like the pull-up, it is safer and most beneficial to the athlete to be able to do the strict version before attempting the kipping.

If you are looking for a specific routine please reach out to me and we'll see what we can come up with.

Unsolicited thoughts on 15.4

It's finally happened. An RX movement paired with an RX barbell weight. With week four they've  made it clear that if you want to play along with the RX version of the open you're going to need to be able to move both body weight and barbell weight. Like last week many will spend the weekend trying to get their first handstand push-up.

Here's a couple of my thoughts. It's awesome that you are working on expanding your bag of tricks. There's an abundance of video tutorials and a good coach can help you give this movement a try. Keep in mind why you workout to begin with; to be better living life, to be pain free, move better, look good in a bathing suit, etc. You joined a gym to get a workout in and then pickup your kids and chase after your dog. If the barbell weight is your one rep max or close, if push pressing a barbell overhead and achieving a good overhead position is a challenge, then get a great workout in and tackle the scaled version. Handstand push-ups are not exactly high on the functional movement list. They are more circus trick then something you would ever need to do in real life. Take the opportunity to try a new skill and then get a good workout in.

And my second thought. Just like any competition there is a standard for this movement. Hold yourself to it. I've competed next to women who have argued and cried in the middle of a workout because the judge held them to show control at the top of the handstand push-up. Have some integrity. If you can't do it correctly then do the scaled version. Scaled is not a dirty word. It's making the workout appropriate for where you are today. 

You don't need a Monday

Warm up - Speed and jumping work.

Workout- with a partner
200m waiters carry
100 barbell push press
80 sumo deadlift high pull
60 burpee jump over
40 goblet squats
20 tire flips

Equipment needed
Barbell/body bar
Heavy dumbbell