Want vs Need
In today’s world there are so many different gadgets and tools that sometimes you can get overloaded with all this information and forget about the training itself. In the military we are trained at the basic level, how to do things. That way when the high tech stuff fails, and it will, then the job can still get done.
The same for fitness and especially in Crossfit. People will put on everything under the sun just to do a workout. Some of it maybe needed, but the vast majority is not. This list will go over the things you should be using.
One of the best things I was taught while doing sales…
K.I.S.S, keep it simple stupid.
This has always stayed with me. Just because you can use something, doesn’t mean that you have to use it.
Having a proper pair of shoes for the workout is ESSENTIAL. Different exercises require different types of shoes. If you are just squatting or Olympic lifts, then Olympic lifting shoes, or lifters are best.
If you are doing general fitness I always recommend something that has a flat sole. I really like the Reebok, Speed TR. It has a rigid heel, so it’s great for lifting, but the toe flexes enough for running. This feels more like a typical running shoe.
The other pair that is good is the Nike Metcon 2. I don’t like running in these as much but if it’s short like 400 m or so, then they are fine. They fit like a traditional Nike free run but are made for lifting.
If all else fails, just pair of old school chucks. The converse is a great lifting shoe. As long as you aren’t running in the workout, then you’ll be fine.
Mobility issues are the biggest reason why you get stuck. Because the hips aren’t open enough then you aren’t able to get as low in the squat or put as much weight on the bar. Address your mobility issues and you will see massive improvement.
My number one favorite mobility tool is the super nova. This thing is amazing when it comes to loosen me up. Primarily the lower body.
Also, the classic lacrosse ball is a must. This can be used in with just one or tape two together. The single is usually used more than the double. There are a ton of other tools out there, but I like to keep it simple. I’ll throw in a band and a PVC and that’s about it.
When moving heavy weight,a big thing that keeps us from doing more is losing that mid line stabilization. Not only does it prevent from going heavier but can actually cause injury. Wearing a lifting belt can help keep your spine in line and keep you lifting.
I personally like the RDX belts. There are many others out there, but I like this one.
The leather one I use when I doing heavier lifts. It is much stronger and gives more support but it does take a little bit to get it on and off.
The neoprene one I like to use when I’m doing Olympic lifts and in metcons, where I may need to take it on and off a few times during the session.
Particularly in our Crossfit community there is always so much gear that you can wear, sometimes it ridiculous. Now, I’m not saying don’t wear it, because to each their own, I’m just saying I don’t think it’s necessary.
These last couple things will be more of a personal preference.
- Wrist wraps- Some people have issues with the wrist because of all the wrist dominant things there are in Crossfit. I wear one on my right wrist because of a surgery I had and the bones push into the hand a bit. I love the inzer brand. They are super leigt and give a lot of support.
- Gloves- If your hands tear easily, then you may want to invest in a pair. I only use mine on particular movements or when my hands do rip, so that I can continue to train. You can combine the wrist wraps/ gloves and get some wodies. They are not gloves, but gymnastic grips with wrist wraps.
- Knee sleeves- I’m not a big fan of these. I’ve read a few studies about how the don’t actually help with anything other than keeping the knees warming. Having said that, if mentally it helps you, then who cares what the science says. Sometimes that placebo can be strong enough.
All the things listed here are great to help you stay healthy and continue to train. Remember though, the equipment doesn’t make the athlete. Train hard, train safe.
Turkish Get Up Introduction
Hey Cody Rhinehart here with LH Crossfit.
Today what I’m going to do is go over one of my favorite kettlebell techniques and that is the Turkish Get-Up. The Turkish Get-Up is really good to help build overhead or shoulder and thoracic spine stability as well as core stability.
It’s really just a really good full body movement. It really helps working on your shoulders and balance and a bunch of other things. So here we go, let’s go ahead and get started.
So, now that we’ve done the half get-up, the next step is to move into the full get-up. Now, what I normally do is I have people do the half get-up for a week to two weeks, to really get comfortable with this first portion, this foundation portion, before you move into the next piece.
So, what I do is after I have them do it without the weight, I’ll add a light weight into it. Generally, for women it’s going to be anywhere from a, 18 to a 26 pound kettlebell, which is the pink or the blue. Guys will use the 26 or 35 and then from there I can kind of base off of how strong they are. Then when we go to the full get-up.
I usually take the weight away and have them do the whole thing again without any weight and then we can slowly start to add weight into it, to make sure that we have all the foundational pieces before you start increasing it, be getting to a heavy, heavy weight.
So, the way that the Turkish Get-Up was actually designed is to have a heavier weight above your head. Not having a really heavy weight isn’t going to activate the stabilizers and the things that we’re trying to build with the Turkish Get-Up.
So, you need to make sure you can do it properly with a lighter weight. Then when you get there, you can move up to the heavier weight, it’s not going to be any different. Okay. So let’s go ahead and get started.
Half Turkish Get Up
All right! Now that we’re getting into the full get-up today, we’re going to start off with that half get-up, like we all ready did, and then we’re going to add a couple more pieces to that. So, I’ll go over that really quick.
All right. So if I’m laying on my side here, laying on my right side which is what I’d be using on the kettlebell, going to come up.
Hand goes out. Leg goes out. Just like that. Okay. And then from this angle, it’ll be coming right to here. All right. So, posture up. Make sure you’re rolling to your hip first. Lock it out.
Full Turkish Get Up Additions
Then from here, I want to go into what I like to call, “Tabletop.” Okay.
So, when I’m in this tabletop position, what I try to do is raise the hips up off the ground and I’m going to drag this leg underneath me.
Okay. So, I’m in my overhead position, my lat is engaged, my knee is right on top of my heel. I don’t want to be anywhere here or way outside, be right on top. Tighten my stomach, press up, and then I’m going to drag this leg underneath right to this position right here.
Now I’m going to tighten my stomach and sit up.
So if you see what this does with my legs is it puts it in kind of a 90 degree angle, one knee pointing this way, the other knee pointing this way. What I need you to be able to do to stand up is I need to get into a lunge position.
Now I’m going to take this foot, I’m going to step it across, and then I’m going to tuck my toes in the back foot and I’m going to stand up. Okay. That’s it.
Then from there, do the whole thing in reverse going back down to the ground.
Everything in reverse
So, reverse lunge first.
Untuck the toe. Then I’m going to step this foot across so it puts me at a 90 degree angle. What, some people will do is they will forget about this step and immediately try to go down. And if you notice, here from this angle when you try to go down the hip kind of blocks it from allowing you to get as much mobility in it that you could.
So, instead, we want to step this foot off to the side. So as this hand comes down to the ground I’m going to be able to hinge a little bit more. What you want to avoid here is you don’t want to go and sit back on your heel. Okay. You just want to hinge enough so we can put our hand on the ground. Just like that.
So, coming from this angle, the bell goes up overhead, I’m going to hinge, arm comes down to the ground, tighten my stomach, press in through my heel and my palm, and I’m going to drag this leg back out, reverse tabletop, bring it down, bend through my elbow, sit, to my back.
Now if this was my last rep, I would bring the arm down and as I bring it down, I’m going to kind of roll into it. Just like I did when I first started. If I was doing an additional rep, I would go from this position on my back, right back up again, and posturing up. So that is the Turkish Get-Up.
Now that we’ve done it without weight, I’m going to go ahead and go through it with weight and show you what it will look like and a couple of little pointers to pay attention to.
All right, so I got my kettlebell here. I am going to be using a little bit lighter of a bell than what I would normally use if I was using it in a workout. What I generally do is I use it in a warm up. I’m going to be using the 35 pound kettlebell as a technique.
Generally what you’re trying to do is move up to, guys you’re generally in the ballparks of 53 to 70 if you can get that heavy. Obviously if you can go even heavier that’s, that’s going to be good, but make those slow increments to get up to there.
Okay, from rolling on my side here. Coming up and the arm extends as I roll. Make sure the shoulder’s nice and tight to my socket. Foot is off to the side. Hand is off to the side. I’m pushing through my heel and coming up right overhead.
Now, what I’m trying to do is make sure that I’m rotating around my arm. Okay. Going to have posture up. Bring it up. And there you go, that is a Turkish Get-Up.
What kind of strength?
This beginners guide to strength will put on the right track for making gains and learning how the process of strength works. The first step to strength is figuring out what kind of strength you want. Is for everyday life or sports. Those are basically the two categories. You are either doing it to keep up with your daily life or doing it for some time of sport.
This could be team sports, power lifting, crossfit, body building, etc. All of these fall into their own category but for general purposes, this will do.
Today we are going to focus on strength for everyday life.
Before you begin any training, it’s important to make sure that you can perform the technique without any major issues. That doesn’t mean it needs to be perfect, but good enough that you are not going to get injured. This could range from fine tuning the technique itself or fixing a mobility issue.
I think mobility is something that people put on the back burner. If the muscles aren’t able to get you into position then you now force it, and with a lot of weight.
Now you have a recipe for disaster. Go check out this youtube video. He has a ton of good videos on fixing anything and everything. You can also check out this book. It’s like a dictionary of mobility. Hands down one of the best books ever.
1 rep max
Working off a percent is the best way to make sure you aren’t using a weight that is to light or to heavy. The best way to do this, is to find your 1 rep max. That is the max amount of weight that you can lift for 1 rep.
If you technique isn’t quite there where you can do more weight then I would suggest starting with a 5 rep max. The 5 rep max allows you to still find a good starting point without pushing you to lift to much. This will make sure you can focus more on technique than the weight on the bar. Remember this is just a starting point.
If you have no idea how much you can lift use this as a rule of thumb..
left side for males/ right side for females
- Bench press- 1/2, 1/4 BW
- Squat- 3/4, 1/2 BW
- Dead lift- 1, 3/4 BW
- Overhead Press- 1/2, 1/4 BW
Now these are only for people that are new to lifting and only a guide. If you can do more, great.
Make sure you warm up properly. Don’t be in such a hurry that you rush through getting warmed up and either pull something or you not being able to lift something because of it. I normally suggest to start at about 50% of whatever you are you wanting to hit.
Do a 3 sets of 3-5 reps. Then add more weight and do another set of 3. Generally you can add 20-30 lbs on the lower body lifts at the beginning and 10-15 lbs on the upper body ones. Once you’ve done the first 4 sets, drop the reps down to one and keep adding weight.
Once you weight really starts getting heavy, make smaller jumps. If you make a big jump on a lift, and then you can’t get it, try dropping down like 5-10 lbs and try that. If you get it then work your way back up. Sometimes it’s just a matter of smaller steps.
Resting is also important while finding a max. 3-5 min is generally what is used. I don’t use that much on the first several sets, just because it’s not heavy yet, and I don’t need that much rest. Once it gets heavy I take a longer rest.
Putting it into a Plan
Having a coach put everything into a plan for you to follow will give you the most results. If you do decide to put it together yourself, then here are a few things to keep in mind while you are doing it.
- PLAN. Don’t just show up at the gym and expect you are going to figure it out while you are there. This is a TERRIBLE idea.
- Always adjust the percentages and reps being used. 70-80%, 5 reps. 80-90%, 3 reps. 90-100% 1 rep.
- 8-12 weeks minimum on this. Strength is something that takes time and rushing through it will only set you back later.
Heavy lifting burns a lot of calories so make sure you are eating enough to fuel your workouts. This will effect your recovery time, sleep, performance, mental focus, etc. Once you have matched your nutrition with your training, and your training on point you are set.
Keep up the consistency and look out for those gains.