CrossFit, Weightlifting, Powerlifting, Sport Training, and Rehab in Louisville, KY
Talent sets the floor, and character sets the ceiling. The other day I had a kid come in that was wanting to start training with me. He is friends with and plays football for with my homedog Lee, but is one year older (14). I had yet to decide wether or not I was going to take him on or not, he would need to come in after school in the afternoons, and as you know my afternoons in the gym can be pretty hectic.
He came in with Lee, I usually only get about 45 min to an hour with Lee due to all the after school nonsense that is not making him stronger he has going on. I noticed that he weighed about 12 and a half pounds right when he walked through the door. I have them start to do a light quick warmup. Four minutes of casual barefoot jump rope, 5 minutes of stretching/mobility/activation stuff, then 15 minutes WALKING with the prowler. Then they came inside. Lee started deadlifting and I began to teach him to do a goblet squat with a 20lb KB. After he got about 5 awkward sets of 5, I turned around to answer a question from someone else in the gym, or perhaps to yell at someone in the class, don’t really remember….. When I turned back around the kid is standing there with his hands cupped, full of puke and says to me “I threw up”… I said, “Your not giving that shit to me, I don’t want it.”
The point of this story is that I have decided to take on this project and if this kid can do what he is told, and possesses the character to come in here and bust his ass then I will make him a superhuman. So, stay tuned for that.
Next awesome shit that happened was that my man Raike scored 4 goals in 2 minutes is his game last night. Raike is following a basically pretty simple rule that I try to instill in everyone. Just try and be better than everyone else, ever. You shouldn’t have to apologize for wanting to be the best and it is not being cocky. Slater Coe’s dumb ass told me that he didn’t think that I would clean #400. Fuck Slater, he is an idiot. The DarkSide isn’t the best yet, but we sure as shit aren’t going to pretend that we don’t want to be better than everyone else. I’ll clean #400 and then I’ll make Slater eat white dog shit.
Waylon was going to become the best too…. but that brings me to my next fucking point. The wedding, if you can call this fucking sham a wedding, is this weekend (April 28th, 2012) and I am really starting to run out of time to stop it. I have two nights that I am thinking that I will have an opportunity to save everything and ruin this wedding, and I am still entertaining any ideas if anyone has anything for me. I will probably make my move on Saturday, from all the movies I have seen that is the best time to stop a wedding. Plus, I figure that if I can’t actually stop the wedding, I know for a fact I can get wasted and ruin the ceremony or at least the reception.
but for now I can only offer this statistic, and this video of my best friend Raike scoring goals: the second that you get married, you begin a 22% per year decline in sex, which in four years will render your balls useless and basically make you a Eunuch
Despite his friends struggles, Lee had a pretty solid week of training. I think that this is the highlight. He is hitting a bodyweight squat (135#) for 12 reps and obviously had more, but that was so much of a PR I saw no reason to continue.
Nathan has been hitting some big PRs over that past couple of weeks, but the other day his snatches were sucking ass. He was doing a huge donkey kick for some reason. I had seen a video from Glen Pendlay of Donny Shankle doing a snatch without being able to move his feet. So, here is Nathan with a #165 snatch w/o moving his feet.
I didn’t really do anything cool this week that is worthy of really talking about, my jerks have been feeling much better and my accuracy is improving greatly. I have been to Kyle and theRapist Jamie both in the past week and am feeling pretty good for a little competition that Me, Taylor, Nathan, Shark, and Waylon are having this afternoon out back. $20 winner take all most clean at 90% of 1Rm without a miss…. Which should be fun.
Last but not least it is Shark “Press” Mittel with a set of 9 @ 210#.
Oh, and if anyone is interested Taylor is collecting some donations to help her with the fees and whatnot associated with going and competing at regionals. Any support for her hard work would be appreciated I am sure.
First. I need to go ahead and let everyone know that even Waylon did make the #315 clean on Thursday. Lets go ahead and examine that video……..
It took him about 4 tries I think. He still throws the bar out in front of him, the only difference was that this time he just waited in the bottom until he had it racked. Now I would like to draw your attention to this video of me cleaning #320, which is #5 more than Waylon. Notice how I set the bar down without any excessive celebration and basically just being classy as hell? Act like you been there before Waylon, Ge’ez.
Here is Nathan with a #205 snatch, his last PR was a couple of weeks ago at #195. He is making great progress, but as you can see from the video, he still has much more….. this isn’t exactly a technique video, but a nice PR regardless
….and my man Lee squatting 125# for a set of 5, this was the 8th set of 5 that he had done. Lee is in 7th grade and his schedule is really busy so I get him for about an hour, sometimes 3 days a week, sometimes 2, and every now and again only once. We are hoping that he will get in here more consistently this summer, but for right now we pretty much just Squat, press, pull-ups, push ups, and some prowler sprints or sledge strikes every time he comes in. We haven’t been pushing the weight progression just yet, his glutes were pretty weak and his adductors are pretty tight and he has bad internal rotation in his hips, so we are just gradually working all that nonsense out and squatting all the time.
Taylor also hit a #160 Snatch this week as well, but she decided not to video it for some reason, and rumor has it that TJ hit a #210. So, I guess that they think that their shit is too good for us. I hate Taylor anyway.
About two weeks ago my best friend on earth Vicki Black sent me an email about her daughter Alexa. Alexa is a dancer and had a tryout in South Carolina on Saturday. She was having some trouble with kicking her left leg up (about 110-120 degrees of hip flexion) compared to her right leg, which pretty much kicks herself in the head. She came in for an assessment. We had a couple of problems from the get go because she was going on a cruise for Spring Break and we only had a couple of weeks anyway. I gave her some exercises and some breathing drills to do, sent her on the cruise with a 5lb plate and a couple of bands.
She came back in on Thursday and we tried to stretch out her left adductors, and did some hip internal rotation stuff. Me and Waylon gave her a thera-band and showed her a few more stretches to do at home. On Friday, morning I had Alexa meet me over at KSC to see Bone Jiggler Kyle. Told him what we had going on and then he did a basic assessment and pretty much we agreed, then he hit the adductors with a little ART voodoo.
Alexa gained about 30-40 degrees of Hip Flexion, and I even taught her some extra dance moves. Nice work Alexa. As for my visit with Kyle, I noticed that I my issue was much more Glute med than piriformis. So we hit that with the Graston Scraper, ART’d it, and snapped my bones. I am feeling pretty good right now, we will see how squats go tomorrow.
I have a video of this but for some reason I don’t possess the technology to upload that long of a video.
The good news is that we are not doing sets of 5 this week, so lets hit it.
|Day 1 Week 5|
a.Lacrosse Ball Piriformis
b.barbell gooch grind
|1.) Snatch 30 min|
|2.) 3 min barefoot jump rope||20 min break/mobility/squat prep|
|3.a) high box step up x 5 (each)
b.) T- Pushup x 5
c.) Body Row x5
|2.) Squat 8x3+ @77.5%|
|4.) Mobility/Lengthening 3min||3.a.)Barbell Step Up 3x8
b.) Lateral Kb Lunge 3x10 each
|5.a) Seated knee raise w/bandx10
b.) sqaut with band on knees x10
c.) Face pulls x 10
d.) Prisoner walk x10m x2
|4.a) weighted static back ext. 4x30sec
b. Ab work, you choose
|6.a)4 box hurdle jumps|
|Day 2 Week 5|
|1.) Foam Roll
a. Lacrosse ball in pec
b. Foot / Ankle Destruction... Lacrosse ball, stick, therabands... the works.
|2.) Wall Ball x 20||20 min Break/mobility|
|3. Bear Barbell Complex x10||2.) Press 8x3+ @77.5%|
|4.) Mobility/Lengthening 5min||3.a.)Seated Alternating DB Press 3x8
|5.) a. Single Leg KB Bottoms up Press x5
b.) Single Leg KB Bent over Row
c.) Single Leg KB Deadlift
|4.a.) Med ball side toss 3x12|
|6.) Box Jump x10
Med Ball Push Press x 10
|7.) Push Up Falls x10|
|Day 3 Week 5|
|1.) Foam Roll
|Jerk Drills 10min|
|2.) 20 min Sled or Prowler Drag/push/pull/throw/wiggle/shake||2.) Clean & Jerk 30 min|
|3.) Mobility/Lengthening 5min||3.a.) Wide Stance Box Squat 3x8
b.) Front Loaded Reverse Lunge 3x10
|4.) Weighted GHDs 6x5|
|Day 4 Week 5|
|1.) Foam Roll 5 Min||1.a.) Snatch 20min
b.) Clean & Jerk 20min
|2.) Turkish Get Up x20||2.) 20 min break/mobility|
|2.)a.) Bear Crawl 10m
b.) Lunge x 10
c.) Handstand Kickup x10
|3.) Bench Press 8x3+ @77.5%|
|3.) Mobility/ Lengthening 3min||4.a.) Bambo Bench 3x12
b.) HSPU/Ring Pushup x60
|4.a) I,W,T,O x10
b.) Dislocates x20
c.) Walking OH Lunge x10
|100 Sledge Strikes each Arm|
|5. 4 Dot Drill|
First off I would like to say that my whole stupid ass body hurts after Monday. Which leads me to believe that 8, while is is not 10, is still far too many fucking sets of 5, and I can tell that things are starting to take a toll, and that I haven’t been keeping up with the shit that I am supposed to be doing everyday, but I will get to my descrepencies in a moment. Right now I am going to talk about awesome shit that other people are doing.
Here is Nathan with a #245 hang clean & jerk. I believe that he hit a #265 clean the other day as a PR, I think that this may be a jerk PR, but I am not sure honestly (bad coaching #1). After this he hit a #265 clean, but straightened his leg out on the jerk and dumped it forward. He went for it again, probably should have just called it a day (bad coaching #2) and didn’t have it out of the bottom of the clean. Regardless, he has been progressing pretty steadily with his olympic lifts.
He is my best friend Shark, who’s shoulder press prowess is well known in the DarkSide, pressing his plus set of the 8×5+ and hitting 10 reps with #195. Which I thought was pretty solid. I didn’t see his jerks (bad coaching #3) but he said that he just didn’t have them, so I think that we are going to have shark actually start doing some of the jerk drills….. but that could still be a tough sell.
Ok, on to my own shit.
First off I would like to offer a disclaimer. I have just been really stressed out about Waylon’s wedding. It is basically only a week and a half away. Waylon hasn’t been to the gym all week, and I am really stressed. If anybody knows of any good ass ways to stop a wedding, I am all fucking ears…. and no, hookers won’t work. Already tried it, Ashley is very forgiving.
Basically though, I just haven’t been doing the shit that I am supposed to be doing. I have been going hard and lifting weights and what not. I actually at least started warming up before I lifted, but there are several things that I know that I should be doing to prevent my previous injuries and what not from returning, stuff that Bill Hartman and Mike Robertson taught me how to do, that is quick and easy. I have just been too damn lazy to actually do any of it. I walk around the gym telling people to do all kinds of stuff all day, and then just get busy and leave alot of the simple shit that I should be doing out, dimissing it for the things that I consider “more important”…………. I also haven’t done any conditioning work for about 3 or 4 months. I might do a prowler sprint today though
Here is what has happened. I started this training cycle coming off of doing a program written for me by Mike Robertson, not doing any overhead work, due to my shoulder really being jacked up before the USAW meet in Georgia. Lots of light corrective stuff and mobility work had me come into the training cycle feeling great. Now we stepped into this shit and it is more volume than I have ever done, and it is basically sucking the fucking life right out of my soul. and beyond that, I noticed that the same problems that I had before and starting to manifest themselves again, because I am not keeping up with the shit that I know that I need to be doing. And I am going to show you what I mean.
The first video is my 5th clean and jerk at #265. I was able to go 5/5 with no misses. Which is good for me, my jerks are pathetic, so I am going to just start here and force myself to hit multiple reps with no misses. It makes me angry as fuck, cause there is no reason for a guy who can press #220 to jerk so shittilly….. but that is not what we are looking at regardless. It is hard to see from this video, but my right foot flies out to the right and I almost fell over, the weight was light enough that I could recover and stand it up, and if this was an isolated incident then it would be no big deal… but here is the next video…..
This is my 8th set of 5 press @145. I hit 11 reps, but what I am looking at on this video is the position of my right foot, if you notice how much more it is turned out that the left foot. This matters to me because I was trying to have my toes pretty straight, as I usually do, and this felt natural and right
What does it mean? Well, my external rotators in my right hip and been notoriously tight, leading to strains of my left groin, the other thing that it does is cause my hips to tilt to the right, and allows my right shoulder to depress anteriorly, then it hurts like shit when I snatch or jerk.
The bottom line of the story is that you have to keep yourself in check. If my ass walks up to you in the gym and tells you things that you need to be doing, then you need to be doing them. Catch the injuries and what not before they happen. Function dictates form, since my right hip is super fucking tight in external rotation, my internal rotation of my left hip is shitty, this prevents me from keeping my heel out and my knee down in the damn jerk, which sucks.
Basically, I made an appointment for tomorrow morning with the voodoo magician Dr. Kyle Bowling for tomorrow morning. We will do some ART stuff and scrape my hip with the graston thing. Then we will see how training goes on Saturday morning.
PS. Here is a video of Waylon missing a #315 clean. Pu$$y.
This summer the DarkSide will be hosting its first ever Strength Camp for High School aged youth. The training is going to be intense, heavy, and very very hard. We have worked with top strength coaches from all around to develop a program to produce superior athletes. Check out our YouTube, or the High School Athletes page for some videos of what our young athletes have already been able to acomplish.
The Summer Strength Camp is takes the previous successes that we have seen working with young athletes and builds upon that through a more thorough initial evaluation, and the much more intense atomosphere of training. The workouts are timed, structured, fast paced and will be monitored by coaches throughout.
Read more about the DarkSide Strength Summer Camp 2012 here, and if you have any questions, just head over to the Contact Us page and I will get back with you promptly. Don’t let yourself, or your child get left behind this off-season.
First things first, I’m not a Dr. nor do I claim to be, or even claim to have more than minimal knowledge of biomechanics. So basically prepare for some bro-science.
Some of you who know me probably hear me bitching about my back or see me mixing in different exercises that aggravate it less than others. My back problems started when I was in 7th grade when I felt something pop when going though some warm up drills playing football. From then until the date I graduated college I had been to many family dr’s who diagnosed it as pulled muscles and would give me ibuprofen and muscle relaxers and tell me to take it easy for a while. Some times it would be better, other times I would do things that would make it flare back up again.
It wasn’t until I went to see a Chiropractor in 2009 that I finally got an x-ray and a better clue as to what was happening. I have a spondylolisthesis (vertebrae are offset) of L5-S1, and also have lumbarization of my s1 (top sacral vertebra not fused with others as it should be, so it ends up acting as a lumbar).
The Dr. also said that judging from my x-ray I had broken one of the process’ at some point in time, probably during HS football, which also may have caused the spondylo.
My spondylo is low grade and I have been told its pretty stable. I haven’t had an MRI yet to determine the condition of the disc or other tissues, but if/when I do I’ll update.
As of late its been flaring up quite a bit as a result of me slacking off on my mobility/stability. When my quads/hamstrings/hips/t-spine get tight I end up compensating with shitty movement patters and place unwanted stress on the area. What this means to my training?…while im still trying to figure out the best ways to train around it, right now I seem to be learning that I cannot push myself as hard as I would like to when I comes to weights and sets. I have trouble squatting low-bar, or doing any heavy weighted good mornings, I’m guessing a result of the shear forces, but again, that’s just a guess.
So the point of all of this isn’t for me to bitch and complain or make excuses but rather just try and show people that sometimes you just have to play the cards your dealt. In an episode of the Mobilitywod Donnie Thompson (1st man to total 3k) said when you have a condition like this or permanent injury going on you can either be strong and in a little pain, or weak and in a lot of pain. Even though I’m not very strong I’m still a lot less pain than I was when I was pretty fat and weak.
So really there is no excuse for anyone not to have some level of strength. Hell my “condition” (for lack of a better term) is fuckin minor compared to the shit some people deal with.
Be glad you are capable of doing the things you can do, no matter how much you have to dumb it down, bc the fact that you can actually complete some form of a movement is better than being dead, or worse.