#crossfitsaa

[fubarbell]

View this post on Instagram

Less than a week away to grab your seat for the FuBarbell-Rawlings (@rawwlings @crossfitsaa @superiorathletic) in Chicago! Tickets here: www.FuBarbell.com/Events (link in bio). . 🔻September 26-27, 2015 at Division St. CrossFit in Chicago, IL . Tim Rawlings (@rawwlings) here talking about the value of having a strong back and the different iterations of this movement you can incorporate into your training! Back Extensions . I will quote my coach in saying, "back extensions are like drinking water." This means you must do them everyday, the same way you would drink water everyday! The only time I have ever tweaked my back is when I wasn't incorporating this exercise in my daily routine. Not only will it help protect your back from injury, but it will also help improve all of your lifts! Without a strong back, you will not be able to tolerate the necessary positions under heavy loads. Try it without weights for more flexibility and warming up. If you want to use more weights, incorporate them at the end of training. If you do not have a GHD you can use a partner as seen in the video! #FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

[fubarbell]

View this post on Instagram

Less than a week away to grab your seat for the FuBarbell-Rawlings (@rawwlings @crossfitsaa @superiorathletic) in Chicago! Tickets here: www.FuBarbell.com/Events (link in bio). . 🔻September 26-27, 2015 at Division St. CrossFit in Chicago, IL . Will Rawlings is here today to talk about various recovery methods. You train hard, but do you recover equally as hard? Most if not all activity involves some compression of the spine, muscle tension, and pooling of blood in the muscles. Methods to aid recovery from strenuous exercise should be employed to help athletes relax hypertonic muscles, align the skeletal structure, and encourage lymphatic flow. The importance of recovery methods is becoming increasingly popular for competitive athletes and populations that train for increased performance. Each modality of recovery has different intended benefits: 🔻inversion therapy helps decompress the lumbar spine allowing the intervertebral discs to receive better circulation. 🔻massage therapy has been shown to reduce muscle tension and muscle spasm of overused muscle groups. 🔻cupping has been used to create blood and lymphatic flow by pulling the skin away from underlying tissues. Other popular methods of recovery are: 🔻sauna 🔻contrast therapy 🔻floating 🔻sensory deprivation 🔻acupuncture 🔻compression 🔻light training to encourage circulation . Over reliance on recovery methods is frowned upon by some, the thought being, that it may inhibit the bodies' natural adaptations to stress. Before employing any recovery therapy it is smart to consult your doctor for any contraindications. If you are training hard, every 3rd or 4th week, try reducing your training volume and intensity, and increasing your use of recovery methods to stimulate the regeneration process. Train hard, recover, adapt...repeat. #FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

[fubarbell]

View this post on Instagram

Less than a week away to grab your seat for the FuBarbell-Rawlings (@rawwlings @crossfitsaa @superiorathletic) in Chicago! Tickets here: www.FuBarbell.com/Events (link in bio). . 🔻September 26-27, 2015 at Division St. CrossFit in Chicago, IL . Will Rawlings discussing programming considerations for women during the FuBarbell-Rawlings weekend camp. Do you understand: 1. When your risk of injury is the highest for men versus women? 2. How often to deload and how to do it effectively to maximize nervous system replenishment? 3. How often the body can go heavy? 4. How often the body can peak each year? 5. How to program based on sound scientific principals versus generic templates? If not, come hang with us next weekend in Chicago to get these questions and more answered! Again, because this is a pilot program, prices have been reduced for this two day experience. Do not miss out on this opportunity! #FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

[fubarbell]

View this post on Instagram

Demos commencing at the FuBarbell-Rawlings camp with Tim Rawlings (@rawwlings) hang snatching from below the knee 295lbs this morning! Hang snatches are a great partial movement to train awareness and strength from a specific position of the pull. #FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

[fubarbell]

View this post on Instagram

Great demo this morning with Will Rawlings (@crossfitsaa @superiorathletic) snatching 315lbs and Tim Rawlings (@rawwlings) cleaning 395lbs. We did a live commentary of the thought and movement processes behind the warm-up all the way up to the working loads lifted along with discussing various implications of the styles being expressed with each athlete. #FuBarbell #CrossFitSAA #SuperiorAthleticAdvantage #RawWeightlifting

[fubarbell]

View this post on Instagram

Today's post starts with a shout out and congratulations to my friend Will Rawlings (@crossfitsaa @superiorathletic @rawwlings) on the birth of his strapping baby boy Rhys Edward Rawlings! Even intermittent sleeping doesn't phase this new dad as he offers up some considerations on how to advance load, intensity and when it's time to take it back down to allow the body to recover/adapt. Slots for the FuBarbell-Rawlings 2 Day camp in Chicago are still available! Grab you seat at: www.FuBarbell.com/Events (link in bio) Your program should obey the following general principles of progression... 🔻Easy to Difficult 🔻General to Specific 🔻Structural to Functional 🔻Light to Heavy 🔻High Volume to Low Volume Some considerations... 🔻depending on recovery, intense loading can be performed every 12-72 hours. 🔻fatigue and adaptations are SPECIFIC to the type of training. 🔻due to the bodies' protective mechanisms, a foundation of structural balance, and variations of the main emphasis of loading can lead to better overall development of motor abilities. On de-loading... 🔻 to ensure adaptation to stressful loading, a decrease in loading and intensity and an increased emphasis on recovery should be planned. 🔻MEN... every 3rd week for a period of 2-7 days. 🔻WOMEN... every 4th week for a period of 7-10 days, consider timing this with menstruation. #FuBarbell #CrossFitSAA #SuperiorAthletic #RawWeightlifting #crossfit #weightlifting

[fubarbell]

View this post on Instagram

Negatives are a great way to get in some extra work without having to add in extra exercises to the training day. Will Rawlings is here to drop some knowledge bombs on how to add them into your program. To learn more about programming, come join us at our 2 day mini camp in Chicago! Sign up at: www.FuBarbell.com/Events (link in bio) By Will Rawlings (@crossfitsaa @rawwlings): Spending some time on building enough strength to be able to decelerate and fix the barbell overhead can pay big dividends in the snatch and can help build overhead stability in the jerk as well. For a successful snatch the lifter must have adequate strength endurance to maintain adequate muscle tension for the duration of the catch and standup in the snatch. By slowing the eccentric portion (lowering) of your pressing movements you can increase the working effect on the muscles to counteract the downward motion on the bar due to gravity. This can build motor proficiency as well as confidence in your catch for snatch. Loads as little as 55-70% have been shown to be effective in building supporting strength for the press. Slowing the eccentric portion to as much as 4 seconds for 4- 6 sets of 3-8 reps has shown increased strength and strength endurance in pressing movements. Build that support strength for a few weeks and watch your positions and numbers improve! WARNING: exaggerating the eccentric portion of a movement will increase muscle soreness and damage at the cellular level which requires an increase in recovery time. Seek out a qualified coach before adding these to your program. #fubarbell #crossfitsaa #superiorathletic #rawweightlifting #weightlifting #crossfit

[fubarbell]

View this post on Instagram

Tim Rawlings (@rawwlings) is packing in the knowledge bombs today! I love using blocks in my own training -- maybe a little too much -- due to the higher level of accuracy I'm able to achieve in my pull. If your box doesn't already have blocks, scroll to the bottom for a DIY version (link in bio) or get in touch with Tim for an authentic Russian style set. The Benefits of Using Blocks 1) Prevent Overtraining If you are an advanced lifter and you are training 90% and above, the blocks can help prevent overtraining while allowing you to work with heavier loads more frequently. 2) Increase RFD Rate of Force Development is arguably the most important aspect of Olympic Weightlifting. Lifting from the blocks requires an increase of RFD due to the shorter distance from start to finish. 3) Variety By adding variety, there is less likelihood of overtraining and it will help focus on weaknesses. The lifts are comprised of many different angles and pieces. Every piece must fit like a puzzle. Using blocks will help ensure that each piece is in the right spot. If you are interested in building your own blocks, check the link below for the dimensions. If you wish to buy authentic Russian built blocks, contact Tim Rawlings. http://www.crossfitsaa.com/#!If-you-build-it-PRs-will-come/c217r/3C88C551-ED46-4BE8-95E9-C19491849A1E Video: Will Rawlings (@crossfitsaa @superiorathletic) 150kg snatch, Tim Rawlings 190kg clean #FuBarbell #Rawweightlifting #CrossFitSAA #USAweightlifting #CrossFit