DONE

I AM DONE SQUATTING. 365 days are complete. Boy I need a rest. Thank you for all the support. We donated thousands of dollars to the American Melanoma foundation in Amanda's name. I saw people all around the country with her tee shirt on. On to a new challenge. I hope more people can draw inspiration from her.

On Sectionals, Squatting, and Battle Los Angeles

Sectionals= stepping it up a knotch
Squatting= king of movements
Battle Los Angeles= see it in imax

Day 287
500x3

read about Amanda at amandaredmiller.blogspot.com

Arnold Classic

Team Rogue and team Again Faster
Fran, Cindy, Elizabeth, King Kong
Stones, o-course, Arnold
...need I say more

Day 257
455lbs

Read about Amanda at amandaredmiller.blogspot.com

The Future for CrossFit

In the past months my life has changed dramatically. I have moved to the east coast and left my life in California for a new job here in Boston. I feel like the job is more than just a job. As many of you may know Reebok, the aerobic/pump shoe and clothing company is doing a huge deal with CrossFit. This is a great partnership for the two companies and it will elevate crossfit to a new level around the world as well as pump it into the limelight, and hopefully revamp reebok's image from flashdance back to a serious fitness brand. With all this potential for growth and expansion, really explosion, Reebok needed someone from within Crossfit to run their own box at Reebok HQ. As well as ingrain Crossfit into the lives and hearts of their employees. I feel honored to get the opportunity but with this job I feel a big weight on my shoulders. Its is so important that the people who will lead our community into the future really understand what our culture is about. They need to live and breath Crossfit to understand the special aspects that make the community so unique and special, an attitude and standard that needs to be held.

Day 205
315
405
455

Tabata something else
pullups
pushups
situps ghd
airsquats

Day 206
315
405
455
475

push press 3,3,3,3,3

Day 208
315
405
455
475
500

row 5K

Day 209
315
405
455

Day 210
front squat
315
405
455

Futures bench press w assistance 9x3@ 405lbs

Day 211
front squat to box
315
405
455
475

run 400m
50 airsquat
4 rounds

Day 212
front squat w chains
315
405
455

21 l pullup
18 pistol
18 l pullup
15 pistol
15 l pullup
12 pistol
12 l pullup
8 pistol

Day 213
front squat w pause
315
405
455

Day 214
315
405
455

10 muscle snatch 135lbs
30 ghd situp
3 rounds

Day 215
box squat
315
405
455
475
500
515

row 5k

Day 216
405
455

Day 217
Box squat
10x2 @455

100 hspu for time

Day 218
315
405
455

5 snatch 135lbs
10 ohs
15 ctb
5 rounds

Day 219
315
405
455
475

5 hspu
10 ttb
15 med ball clean
20 min amrap

Day 220
405
455

Day 221
315
405
455

10 deads 275
50 double understand

Day 222
Front squat
315
405
455

Hang clean 225lbs 15 reps
Then
500m row
50 wall ball
50 box jump
500m row

Day 223
Box squat
315
405
455

Pushup 15 reps
Ring dip 12. Reps
Push press 95lbs 9 reps
20 min amrap

Day 224
10. X2. @. 455lbs
Box jump for height

Day 225
500
520
550

Pain

     
“We must embrace pain and burn it as fuel for our journey.”

Day 189
Box squat
455
475
500
525
550x3

Day 189
405
455

Run 400m
30 ohs
21 pull-up
3 rounds

Day 190
315
405
455
475

10 deadlift
10 kb swing
250 row
20 min amrap

Day 191
Box squat
550x3

22 kb swing
22 box jump
400m run
22 bur pees
22 wall ball
5 rounds

Day 192
315
405
455

Day 193
Front squat
315
405
455

21,15,9
Ring pushup
Ring row
Ring dip

Day 194
315
405
455
475

2 muscle up
4 hspu
8 kb swing
20 min amrap

Day 195
Box squat
500
550
575

Kb/thrusters ladder
8 min amrap

Day 196
315
405
455

Day 197
Front squat
315
405
455

Snatch pulls 9x3
Clean. Pulls 9x3

Day 198
315
405
455

250 row
25 pushup
15 min amrap

Day 199
315
405
455
475

50,40,30,20,10
Wallball
Jumping pull up
Slam ball

Day 200
315
405
455

Day 201
Box squat
550x3

Floor press 10x3
3 sets max ring dip

Day 202
315
405
455

30 ghd
5 stones to shoulder
5 rounds

Day 203
315
405
455

21,15,9
Hang snatch 135
Wall ball
Ring pull-ups

Read about Amanda at Amandaredmiller.blogspot.com

Courage

Courage to fight with diseases,
Courage to make people stand on their own,
Courage to believe in someone,
Courage to fight against all odds


Day 179
315
405
455
475

75 power snatch at 75 lbs

Day 180
front squat
405
455
475

Floor Press 9x3 60% with bands and chains, 60 sec rest periods

Day 181
405
455
475x3

10 ohs 95lbs
10 chest to bar
10 min amrap

Day 182
315
405
455

Day 183
box squat
455 10x2

tabata
box jump
clap pushup
ghd situp

Day 184
405
455
475x3

1k row x 3, 3 min rest period

Day 185
405
455

futures method deadlift 10x2 @ 700lbs

Day 186
315
405
455

Day 187
405
455
475x3

25lb weighted strict pullups x5 sets

Day 188
405
455
475x3

150 kb swings at 2 pood

read about amanda at amandaredmiller.blogspot.com

Moving to Boston

My time out here in California has been amazing. I have had so many awesome experiences, made some amazing friends in this community, and worked with some of the best coaches in their respective fields. My road trip with CrossFit up the coast, hanging out with Castro, Coach B, Bmack, Tony Blauer, and coach Glassman, getting to CrossFit with Khalipa, Everett, Kris Clever, Rebecca Voight, and David Millar right in my backyard, and having some of the most beautiful scenery I have ever been around was a dream come true. But now, I must move on. I am taking a job in Boston running what could be one of the coolest most badass boxes in the world. As things finalize I will provide everyone with more details. But for the time being, I want to say goodbye and thank you to all of the awesome people I have had the privilege of sharing my experiences with. You all are in my heart and will continue to be a part of me as I head back home to the Northeast. Believe me its for the best, California is turning me into a hippy. Somedays I feel like the Big Lebowski out here. Plus Im tired of those drunken txts from Rob asking where I am. Hold on fellas cuz I'm coming home...and in the dead of winter. You can take the boy out the Northeast, but you can't take the Northeast out the boy!!!

Day 169
5x3 Front Squat
315
405
455

Day 170
315
405
455

Lynne (5x max bw bench and pullups)

Day 171
315
405
455
475

2k Row 6:24

Day 172
315
405

455
475x3

Press 1 1 1 1 1
Push Press 3 3 3 3 3
Push Jerk 5 5 5 5

Day 173
315
405
455

Day 174
10x2 Front squat 455

10 min max ring dips

Day 175
315
405
455

7k run

Day 176
315
405
455

Ski Bear Mountain

Day 177
10x2 backsquat 455+chains

Day 178
315
405
455

read about Amanda at amandaredmiller.blogspot.com

Can you gain while you loose?

I am finally loosing weight! Must be these running and rowing metcons adding up. I"ve gone from 227lbs in this spring to 210lbs. Obviously diet plays a big role, but the biggest thing I have changed is demanding my body move for longer durations of time. The big fear most athletes have with loosing weight is loosing strength. This is a tricky subject and one that a lot of crossfitters ask me about. I have a couple strategies, the simplest being: lift heavy things... a lot! Your body will assume the needs you place upon it. So if you demand it to bear heavy loads daily, it will adapt to that. Secondly, separate your metcon from your strength. Studies done by William Kreamer and the University of Connecticut show that without a separation of a minimum of 4 hours strength gains will be hindered by aerobic work. This week was a retest week for me, kind of a comparison of where I am now versus when I started squatting. The highlight being a straight set of 10 reps at 455lbs unbroken, something I could not do weighing 17lbs more in June.

Day 160
Box squat
405
455x5

Day 161
Box Squat
405
455x3

10 pullups
10 boxjumps
10 rounds

Day 162
Box Squat
405
455
475
500

400m run
21 kb swing
12 pullups
3 rounds

Day 163
Box Squat
405
455 x 3

7 Atlas stones to the shoulder (175)
800m run
4 rounds

Day 164
405
455

Day 165
Back Squat
405
455x10 reps!!

500m row
7 thrusters 135lbs
5 rounds

Day 166
Front squat
315
405
455

2k row

Day 167
Box squat
405
455
475
500
520

50,40,30,20,10
Double unders
pushups

Day 168
405
455

Read about Amanda at amandaredmiller.blogspot.com

America... F@!k Yeh!

We are doing a great job people. Our tee shirts are selling and I am blow away by your support. More and more people are reaching out to me via internet and travels, telling me their stories of how their lives have been effected by cancer and that our challenge means something special to them. It charges me up with fight to keep going...and I think about Amanda every time that I walk up to that bar.

Day 151
315
405
455

Tabata box jumps, clapping pushups, single leg jumps off a box alternating each set

Day 152
Front squat
315
405
455
475

Hang power clean
245
265
285
295
305

Day 153
315
405
455

5 atlas stones to the shoulder
10 toes to bar

Day 154
315
405
455

Day 155
High Bar
315
405
455
475

10 min aerodyne for calories

Day 156
315
405
455 x3

Floor press 9x3

400m hill runs x4

Day 157
315
405
455 x 3

weighted pullups 5x3

pullup ladder

Day 158
315
405
455 x 3

Day 159
Front squat
315
405
455

15 sumo dl high pull (75)
15 thruster (75)
5 rounds

read about Amanda at amandaredmiller.blogspot.com

Drive

Good, better, best. Never let it rest. Until your good is better and your better is best.
Tim Duncan

Day 133
315
455

5k run

Day 134
315
405
455
475

30 kb swing
25 wall ball
20 pullups

8:15

Day 135
315
405
455

sandbag run 400
30 pushups
50 airsquats

3 rounds

Day 136
315
405
455

Day 137

Concentric Squats
Back: 450, 500, 550
Zuercher: 405, 455, 475
ohs: 300, 340, 360

Day 138
315
405
455

15 rope climb
50 wall ball
30 kb swing
100ft sled push
400m run

2 rounds

Day 139
315
405
475

5 tire flips
10 slamball (50)

Day 140
Front squat
315
405
455

Row for lowest split x 5
1;11, 1;10, 1;11, 1;12, 1,12

Day 141
315
405
455

Day 142
315
405
455

Sled drag 100 feet
20 ring dips

3 rounds

Day 142
315
405
455

Flight simulator du's

5 stones to the shoulder
400m run

3 rounds

Day 145
315
405
455

row 5k

Day 146
315
405
455

75 power snatch at 75 lbs

Day 147
315
405
455

bench press 3x5

Day 148
315
405
455
475

10 min aerodyne fopr calories

Day 149
315
405
455

Day 150
315
405
455

400m woodway treadmill run
15 ohs (95)
x5 rounds

Read about Amanda at www.amandaredmiller.blogspot.com

Inspiration...tee shirts are in and my eyes are on the finish line!

Sometimes you feel a lull in your training...an empty feeling of "why am I doing this?" passes through your mind. If you can get past this, trust in yourself and keep going, I gaurantee something will pop up and put the wind back in your sails. This post is about inspiration. Messages like this inspire me...now I have more to be hopeful for...our tee shirts are in! You can now get involved in this fundraiser to honor Amanda and join the fight against cancer. 100% of the proceeds are going to skin cancer research in her name. The link is on the left.

Snider said...
"Hey Dave,

I just wanted to drop a line. I found your blog and saw it was dedicated to Amanda Miller and I continued to read. I became friends with Amanda shortly after she came to Crossfit Ventura and she was a great person and a good friend. I just wanted to say that as a friend of Amanda, I think that your blog truly inspirational. Thank you for raising awareness and keeping the memory of Amanda alive."


Day 125
315
405
455

5 160lbs atlas stones to the shoulder
20 toes to bar
10 min amrap

Day 126
315
405
455

CrossFit Total
Backsquat 550
Press 215
Deadlift 635

total 1400lbs at BW of 210

Day 127
315
455

Day 128
315
405
455

Sled push 100 ft
Single arm Farmers walk at 185 lbs 100ft
15 pullups

7 min for rounds: 3 rounds

Day 129
315
405
455

30x 225lbs backsquat for time: 45 sec

Day 130
315
455

20 cal on rower
50 DU
20 30" box jump
20 135lb bench press
3 15ft rope climbs
run to the top of the mountain

Time: suckfest

Day 131
405
455

25 burpees
20 88lb kb snatch
sled drag 200 feet

Day 132
315
405
455

Sled push 70 feet
20 wall ball at 15 foot target
15 ring dips
15 ctb

Read about Amanda at amandaredmiller.blogspot.com

10 min amrap

Preparing for Tahoe

On October 18th 2010 an epic battle will take place in Lake Tahoe, Ca. Team Again Faster will be going head to head with team Rogue in a clash of the titans. This is gonna be like the Auotobots vs. the Decepticons and I, Optimus Prime, will be battling against Megatron, Rob Orlando. Heather Bergeron, Star-Dust, will take on Kristin Clever, Iron-hide. James Hobart does not have a name yet but I am leaning towards Bumble Bee.


Day 116
315
405
475

Day 117
315
405
455

Tabata Double Unders
Ring Work

Day 118
315
455

Snatch
177
199
210
220

Hill Sprints
200m x 4

Day 119
315
405
455

run 1 mile 6:07
row 1k 3:10

Day 120
315
455

Isabelle 1:06

Day 121
315
455
475

Day 122
315
455

Snatch 225lbs
Clean and Jerk 250

6 squat cleans 125
12 pullups
24 Double Unders

5+3 rounds

Day 123
315
455

Day 124
Speed Squats
405
455

tabata atlas stones/ pullups
3/8

2.5k Hill run

Read about amanda at amandaredmiller.blogspot.com

Colorado Here I Come

The USAW/CrossFit Oly meet is this weekend in Colorado Springs. I have been preparing for a while, working a lot with coach Burgener up here in Bonsall. I go to coach B's house, its only about 30 min away from here. I was nervous the first time I worked with him. He has an enormous presence and I love the level of focus and intensity that he is able to bring out of me. It has been a privilege the way I was welcomed in his home, treated like family, and a gift to encounter such a good coach and friend. He likes to remind me that the weight I squat everyday (450 and more) is what his son Casey can snatch.

Day 109
315
415
455

Day 110
315
415
455

Snatch Balance
225
255
275
295
305
315
330

Day 111
315
405
455
475 x3

Row 2k 6:28

Day 112
315
405
455
475x3

Snatch
177
199
221

Day 113
315
405
455

1 mile hill run

Day 114
315
406
460

Day 115
405
455
475

Row for max split/ 1min rest x5
1:12
1:10
1:09
1:10
1:11

Read about Amanda at amandaredmiller.blogspot.com

I Am In Solana Beach, Ca. And I Will Coach You Some CrossFit For FREE!!!

I just moved to North County of San Diego. I moved in with my lovely girlfriend Glory, and I am opening a new Crossfit box...CrossFit Solana Beach. It's a dream come true to be out here. Cali is paridise and I am getting a chance to do what I love, coach crossfit and travel around on the HQ staff....and squat everyday. I am getting it all kicked off by offering free crossfit classes at my box to anyone who is interested in learning how to throw it around!
Check us on Facebook at Crossfit Solana Beach
Also http://crossfitsolanabeach.wordpress.com for more info or email:
info@spartantrainingnyc.com

Day 99
315
455

Day 100
315
405
455

Oly work with coach B
Jerk footwork x 100 reps
5x3 Jerk at 255

Day 101
315
405
455
475

5 kb snatch (2 pood)
5 stones to the shoulder 175
Run across river
15 burpees

5 rounds

10:02

Day 102
Front squat
315
405
455

15 snatch (135) rest 2 min
X 3 rounds for slowest round:

31 sec

Day 103
315
455

Jerk from behind the neck
255
275
295
315
335
347

1 mile run 6:07

Day 104
315
405
455x3

Tabata box jumps
Tabata pushups

Day 105
315
405
455

Day 106
315
455
475x3

Then max wall ball reps with 30lb med ball unbroken
50 reps

Day 107
315
455

Deadlift 3x5 (585)
hspu max reps x5
21
18
15
10
10

Day 108
315
455
475

1k row 2:59

Read about Amanda at amandaredmiller.blogspot.com

How I defeated Rob Orlando this week and why it may or may not effect him for the rest of his life

This week was awesome! I was on a road trip training montage up the California coast with Rob Orlando, David Millar, Dave Castro and master producer Sevan as we stopped and had throw downs with monsters such as Kristin Clever, Jason Khalipa Joey Warren, JC Nessa, and Bill "that guys pretty good" Grundler. We hit over 10 workouts in 4 days including a killer met con at the ufc's famous trainer, John Hakkleman's house, and even tossed it around in the ring with some of his fighters. We had a nice blend of workouts ranging from bar muscle ups to 185 lb snatches for reps. We ran the great hill in aromas with sandbags, 2 rep max ohs, 500lb wheelbarrow uphill races, 110 lb d-ball throws for 100 yards, and a killer east coast vs. West coast team chipper at the end. And by the way also back squatting every day. Of the 10 workouts I had 3 first place finishes and 3 last place finishes...so if we are going by victories alone, I took the crown on this trip. Unfortunately Crossfit isn't about being dominant in some things and average in others, but performing very good at everything. So by that standard I would have to give the crown to Rob, but I just like antagonizing him. This trip was unbelievable, with some sick workout times and people ripping through workouts, finishing within inches of each other. All and all a great workout adventure and bonding experience with the bros.

Day 95
185 lb snatch x5
185 lb walking lunge 10 steps
3 rounds
Then 20 burpees with a touch

6:22

Backsquats
315
455

Day 96
225 backsquats 20 reps
5 rope climbs
30 box jumps
1k row
20 tire flip jumps

7:30

Metcon 2
2 pod swing x20
50 du
Dolly walk 70 ft
20 bodyweight jerks
Bearcrawl 70 ft

315
455

Metcon 3
9,15,21
135 snatch
40" box jump

7:30

Metcon 4
205 power clean
100 meter sprint
6 rounds every 1:30

Day 97
315
455

Uphill 500lb wheelbarrow 100 yards
100 du
100 sledge hammer hits with 40 lb hammer
110 lb d-ball uphill throw 100 yards

Metcon 2
Fight ufc fighters

Metcon 3
20 ghd wall balls
30 pushup
40 barbell ohs
50 pull ups

6:20

Day 98

400 meter sandbag run
10 mu
400 meter run

Test 2
2 rep max ohs
315 lbs

Team chipper
2 man team does
20 power clean
40 burpees
20 thrusters 155lbs
40 box jump
20 hspu
40 wall ball

Backsquats
315
455

Read about Amanda at Amandaredmiller.blogspot.com

Post workout recovery part 1 ( Protein drinks)

Hydrolyzed whey protein is a top seller these days. Many people purchase it because it is the new protein supplement on the market and then there are those who purchase it for specific purposes. For the sake of this conversation we will discuss it on the grounds of post workout nutrition. This may confuse certain people when they see a variety of adjectives in front of the word protein (ie. Weight gainer, meal replacement and recovery) As such, it becomes important to understand and describe the various differences between proteins before making the requisite purchase.

A Brief Word on Protein

Contrary to popular belief, not all whey protein is identical. In fact, not all protein is identical as there is also soy protein in addition to the milk derivatives whey and casein. The reason for such a lack of understanding of the variety and complexity of protein is that most people understand protein in its natural state. That is, they realize beef, chicken, beans, etc all are proteins and deliver the requisite proteins the body needs. People often do not realize that different types of protein supplements have different processes within the human body. Hydrolyzed whey protein provides one such unique purpose and process.

What is Hydrolyzed whey protein?

Hydrolyzed whey protein is a type of protein found in infant formula and medicinal protein supplements that have recently found its way into common store bought weightlifting protein supplements. Basically, on the microscopic level, these branch chain proteins are broken down into many smaller segmented peptides. This makes hydrolyzed whey a very quick digesting protein that gets into the system quicker than other proteins (ideal for post workout nutrition). It also limits the chance for allergic reaction. Hence, the reason it is used in medical and infant products. Needless to say, the sales of hydrolyzed whey protein have been quite solid and continue to sell well

Not all proteins are not created equal. I have had a good experience since I started using hydrolyzed whey as a post workout recovery drink. First of all, I can handle taking it. Often times I feel nauseous after a workout making real food, not a good option as my appetite is gone. I have tried the milk or chocolate milk thing but it almost always fucked with my gastrointestinal system. I use progenex recovery mix and I recommend it highly. Since I started taking it last spring my strength numbers have all gone up and I feel pretty good as well. My deadlift went up from 610-680lbs, squat went up from 475-550lbs, and my overhead went from 285-340lbs all while maintaining 2:30 fran time. I started using the stuff because the company was supplying Rob Orlando and I free bags and let's be honest, I would rather not pay. That aside, I have not come across a protein that I have had better results with, and if I do...I would definitely recommend it to you.

Day 90
315
405
455

Day 91
315
405
455

Muscle snatch
135
155
175
195

Hang power snatch
175
195
205
215

Day 92
315
405
455
475

Linda: 24 min

1.5 mile hill jog: puke

Day 93
315
405
455

Day 94
315
405
455

Ohsx3
255
275
295
315
335

Read about amanda at amandaredmiller.blogspot.com

Kenetic Chain part 4: Strengthening the Mid-Line Through the Strongman Yoke-Walk

Midline stability is a common theme taught in crossfit. Simply put it refers to a fixed and braced position of a nuetral spine wedded to the pelvis. If you stand up straight and put one finger on the sternum and another on the top of the pelvic bone, this distance would represent your midline stability. If the distance between those two points changes at any time while moving, you have compromised your midline stability. Midline stability and bracing the spine are things we do during almost all activities that move a large load, a long distance quickly. (See kenetic chain part 1 for why.)

The yoke is a fairly simple implement that involves a long straight base that is loaded in front and behind the lifter with a large thick crossbar that is picked up out of the quarter squat. Picture a loaded barbell welded to the wrack with an even load infront and behind the bar. A makeshift (chain yoke) model can be made with 4' chains hooked on to the ends of the bar, with the weight hanging at the botton of the chains. The weight is picked up out of the quarter squat and carried for a distance.

Why is the yoke king when it comes to training the midline? The word yoke refers to the area of the body around the rear delts and lower traps. This is where the weight baring occurs during a yoke carry. You will not find another implement that can load and apply force through the axial skeleton more than the yoke. A 400lb male back squatter can typically carry a 600-700lb yoke. The skeleton operates at it's strongest through neutral joint positions. The yoke requires very little flexion or extension of at any joints. You are merely performing a very hard isometric hold at the core while allowing your feet to move in quick little steps underneath you. It is an unbelievable tool when it comes to bracing the spine.

The opportunity to load that skeleton with that much weight is a huge stimulus for core strength, which is the limiting factor for most lifts ie. People that can leg press 800 lbs and back squat 225lb. The weak link in the chain is the core. The lower body can produce far more force than the axial skeleton can translate. The body will only produce as much force as can safely be translated. It is part of our brains involuntary survival mechanism. Training this weak link has transferability to all activities of power.

For these reasons the yoke is a good tool to warm up with prior to any heavy days or days with a concentration on the midline. By waking up and getting a huge motor unit recruitment around the core, you can develop the kinesthetic awareness to engage the supporting musculature in bracing the spine during more dynamic movements of lesser load.

Here are some examples of programming ideas:

Coupling prior to strength work:
Yoke carry to max weight 50'.
Backsquats 5x3

Yoke workouts with metabolic responses and midline concentration:
Knees to elbows/ttb x15
Yoke carry 100'
Ghd back extension x20
10 min amrap

Yoke carry 50'
Deadlift x 10
Weighted Ghd sit-up x10
5 rounds for time

Chipper:
yoke carry
Tire flip
Farmers
Sledge
Keg lift

1 min on 1 min off x3 rounds

Day 83
315
405x3
460x3
480x3
500x3

Front squat 125lbs x10
30" box jump x 10
pullups x10
10 min amrap

6+1rep rounds

Day 84
315
405
455

hspu work

Day 85
Front squat
315
405
455

Split Jerk
225
245
265
285
300
315
330
340

tabata pushups: 18

Day 86
315
405
455x3

Hang Muscle Snatch
135
155
177
199

Hang Power Snatch
177
199
215
220

10 ttb
20 back extension
50 DU

5 Rounds for time

Day 87
315
405
455

4x 400 repaeat
1:12
1:10
1:14
1:11

Day 88
315
405
455
475


Day 89
315
405
455

Death by snatch 95:
13+6 reps rounds

Read about Amanda at amandaredmiller.blogspot.com



 

Training the kinetic chain part 3: Lift awkward objects

This article will be the one that most people will have contention with. All of the technique gurus will make the argument about injury and performance and motor recruitment patterns and they are right however, lifting awkward objects is king when it comes to brute core strength and a necessary supplement to developing real world strength in conjunction with the traditional barbell lifts. Training proper technique with barbells develops the kinesthetic awareness for the two most important absolutes of lifting: midline stability and posterior chain engagement. A fixed and supported spinal position wedded to the pelvis allows for an efficient transfer of power along with the engagement of the most powerful primary movers in the body is a formula for success when it comes to throwing around weight. Once these concepts have been mastered with a barbell it is time to put them to the test. Remember most acts of athleticism in sports and in life do not involve a barbell therefore the more diverse you can make your lifting implements, the fitter you will become. Some common awkward objects used in training are atlas stones, sandbags, kegs, tires and logs.
Here is why these objects have a tremendous training effect on the core. With the majority of traditional barbell movements the bar is supported over the mid foot, in the frontal plane with half of the lifters mass in front and behind the bar. This is the safest most efficient way to lift and the barbell is an ideal implement for that. Awkward object often have to be held ahead of the frontal plane due to the fact that they are larger and there is not enough room between the body and the mid foot. With the weight pulling slightly in front the spine is highly loaded and grabbing like hell to maintain a fixed position. Again the same concept (midline and pce) are being trained, but the positioning is not ideal. It is f-ing hard and once you train with these things and go back to a barbell it will seem easier. Conversely pressing awkward objects overhead holds the same challenges. Often times in an effort to bring the object over the mid foot while in the racked shoulder position, the lifter must lean back and tighten the rectus abdominus, transverse abdominus and internal obliques on the anterior side of the body to create a stable midline in another compromised position. "We tend to fail at the margins of our experience." Training with perfect mechanics is great but how many times do you see a wrestler throw with an erect spine, a fireman lift a victim, or mother pick up a baby off the floor for
that matter. If you want to be athletic you must prepare athletically to a diverse and unpredictable world.

"Fate rarely calls upon us at a moment of our choosing." -Optimus Prime

Day 76
315
405
455
475

Day 77
315
455

400m
75 du
50 ghd back x

3 rounds: 13:44

Day 78
315
405
455
475
500

Tabata pull ups
8 low

Day 79
315
405
455

Ring work

Day 80
315
455
475

Day 81
Front
315
405
455
475

High hang pc
225
245
265
275

Day 82
315
455

100 burpees 5:04

Read about Amanda at amandaredmiller.blogspot.com

Kinetic Chain Part 2: The Valsalva Maneuver - A Side Effect of Sitting on the Toilet

Creating inter-abdominal pressure is a key component of holding a rigid fixed position of the spine while lifting loads. The Valsalva maneuver is an essential breathing technique when lifting heavy. Here is a brief overview of what the Valsalva maneuver is:

The Valsalva Maneuver is any attempt to exhale with the mouth and nose closed. Named after the Italian physician and anatomist, Antonio Maria Valsalva (1666-1723), it is also known as Valsalva's Test and Valsalva's Method.

The maneuver is commonly used during some activities:

* Straining to have a bowel movement

* Blowing a stuffy nose

* Certain medical tests or exams

* As a pressure equalization technique by scuba divers, sky divers and airplane passengers

The effect is a drastic increase in the pressure within the thoracic cavity. The Valsalva maneuver is performed by forcible exhalation against a closed airway, usually done by closing one's mouth and pinching one's nose shut. A modified version is done by expiring against a closed glottis.



Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.


Day 70
315
405
455

10 rounds of 10 thruster(95)/ 10 ring pushups:
9:56

Day 71
Front Squat
315
405
455
475

Push Jerk
255
275
295
315
325
340

Day 72
315
405
455

weighted pullups
125
135
150
155
160
165

Day 73
315
405
455

Day 74
315
405
455

Rope climb x2
10 clap pushups
10 hang power cleans 155
10 wall ball
10 cal on row

20 min for rounds: 5 rounds

Day 75
315
405
455

Box jumps for height
36"
44"
52"
60"
64"

Read about Amanda at amandaredmiller.com

Development of Your Kinetic Chain Part 1

Many people talk about training "the core" as if it is some ancillary supplement to your "meat and potatoes" training. Those of us who understand anatomy of functional movement recognize that everything is core. Moving large loads, long distances quickly requires multi- joint, proximal to distal motor recruitment patterns. Power generated from the center is translated outward to produce movement. It is called our kinetic chain, and the stronger your chain, the greater your ability to create power. I like to use this comparison to illustrate this. Picture a tennis racket. You swing the racket and force is translated through the handle, up a light and rigid graphite shaft and finally accelerates the head with a big whoosh! Now picture that same swing except the shaft of the racket is made of a wet sponge and not rigid graphite. Did you loose the whoosh? You betcha! Do you think the ball you hit was gonna go very far?...Hell no! Why?...Because all the force you created was absorbed and not translated. So what's the point? The core is not something..it is everything with regard to your training and ability to perform athletically. During this series of lectures I will discuss ways to turn your core into that light rigid shaft.


Soon we will have commemorative 365 days of squatting tee shirts with a tribute to the memory of Amanda Miller on them (courtesy of Again Faster). The shirts are pretty bad ass and the proceeds will go to the American Melanoma Foundation. A great way to show support and get involved on this. I'll keep you posted with the details as they come.

"Character is, for the most part,
simply habit become fixed."
C. H. Parkhurst



Day 65

315
405
455
475

High Hang Squat Clean
135
185
225
255
265

Day 66
315
405
455

5x 200m shuttle run (15 sec rest)

Day 67
Front squat
315
405
455

Day 68
315
405
455

1 mile run 6:15

Day 69
315
405
455

Snatch balance
135
185
235
265
295

Hang Power Snatch
135
155
177
199

Read about Amanda at amandaredmiller.blogspot.com