The Perfect Pull Sports Performance

Winding down from a “rough day” at the office. The local brew is pretty good.

#flyingheartbrewery #localbrew #craftbrew

Thanks @streetparking for the workout inspiration...dumbbell thrusters, dumbbell snatches and sweat puddles 🥵😳🤯💪. One way to start the weekend right.

#theperfectpull #streetparking #sweatpuddles #starttheweekendright #garagegym #dumbbellseverywhere

Improvement of Kinetic, Kinematic, and Qualitative Performance Variables of the Power Clean With the Hook Grip. - PubMed - NCBI

Hook grip. Quit whining. Use it.

https://www.ncbi.nlm.nih.gov/pubmed/30204518/

ncbi.nlm.nih.gov Int J Sports Physiol Perform. 2019 Mar 1;14(3):378-384. doi: 10.1123/ijspp.2018-0577. Epub 2019 Feb 7.

VICE News Tonight

Currently developing a "boot camp" program at CrossFit South Arlington to help prepare soldiers for the Army Combat Fitness Test. Here's a preview of what's expected in the new test.

For the first time in nearly 40 years, the United States Army is changing how it measures the physical fitness of its soldiers.

This is what is takes to pass the new Army Combat Fitness Test.

Lifting all the weights today and using this awesome sling bag from my friends @starsandbarswlc and @svg831 to carry all my lifting paraphernalia while I’m on travel.

#starsandbarswlc #redrumbarbellclub #squats #moresquats #coffeeandsquats #theanswerisalwayscoffeeandsquats

The next cycle of Iron Strong is here!

If you're in the Arlington area and want to move some iron.

mailchi.mp Metal. Chalk. Muscle. Sweat. A focused mind determined to move iron. A relentless desire to not back down from any physical challenge.

Even on a treadmill you can use the Pose Method to run efficiently. You should always use the incline to set your “fall” angle. This is also a great way for pace and cadence practice.

Body weight is on the ball of the foot. Knees stay bent on landing and at the pull...never a straight leg. Pulling foot up into pose. Relaxed ankle throughout.

#theperfectpull #run #running #treadmill #treadmillrunning #pose #posemethod #pull #posefallpull #cadence #pace #endurance #endurancetraining #runrx

You don’t need much equipment to get a good workout. Sure it’s great to have a gym with all the bells and whistles, but it really just boils down to getting work done regardless of the setting. No excuses, just an attitude of wanting to stay fit. It’s simple, but effective.

Thanks @streetparking for the workout inspiration of kettlebell swings and step ups. And thanks Rogue for the awesome kettlebell.

#streetparking #garagegym #attitude #justgettheworkdone #kettlebell #stepups #rurogue #roguefitness

The struggle is real.

Someone puts Nickleback on...my brain will explode 🏋🏻😑😵 #sh*tmusic #crappy #weightlifting #olympicweightlifting #lift #deadaf #justkillmenow

Doing treadmill intervals at 5,312ft above sea level. This is one way to develop aerobic capacity. Although a treadmill isn’t the ideal method to work on my #posemethodrunning it does allow me to work pace and learning the feeling of that pace...even though I’m sucking wind at this elevation.

#posemethod #running #treadmillworkout #treadmillintervals #suckingwind #justbreathe

A year ago today we helped host the Deid Throwdown. It was an amazing event that I can only try to thank all those that helped make it happen.

#thedeidthrowdown2017 #thedeidthrowdown #crossfitundisclosed #unforgiving #unsympathetic #undisclosed #likemindedpeopleworkingouttogether #dontgetyourrangerpantiesinawod #outsidegym #crossfit #crossfitcompetition #ourboxishotterthanyourbox

Three separate trips to Cali in the past three months. Gotta love the variety @innout offers (except for the beer). Love me my In-n-Out any time I travel west.

#innout #innoutburger #doubledouble #animalstyle #goingbacktocali #foodporn

[11/08/18]   Coaching an 8-week rowing program at CrossFit South Arlington. If you want to improve your performance on the rowing machine, come check it out.

Are you tired of being tired on the rowing machine during workouts? Or do you enjoy rowing and want to get better at it? Well, we have the answer for you!

Check out our latest specialty program announcement:
http://crossfitsoutharlington.com/the-cfsa-rowing-program-is-here/

Or sign up directly here:
https://cfsa.sites.zenplanner.com/sign-up-now.cfm?display=MBRSHPS&categoryId=D63B6620-0788-462F-BCDC-0B42E47DBA70&

Rowing prowess is just around the corner.

Coach Rex making his first appearance at @crossfitsoutharlington 🦖🦖🦖🦖
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#coachrex #trex #crossfitsoutharlington #trexarms

Do you even row bro?

#rowrowrowyourboat #concept2 #concept2rower #ucanrow2 #getoutandrow #erg #indoorrowing #theperfectpull

When RUN RX reposts your athlete's (Brett Werblow) results from 14 weeks of training and performance at the Chicago Marathon. Congratulations to an awesome performance! Continue learning and practicing the skill of running.
#ifihadtearductsiwouldcry #proudcoach #endurancecoach #runningcoach #runrx #posemethod #poserunning #runningisaskill #crossfit #crossfitendurance #posefallpull #pull #chimarathon

Congratulations @werblowingworldwide on running @chimarathon Keep up the practice, just gets better 👏💪
[CHICAGO MARATHON 2018] —————————————————-My 5th timing running the grueling distance of 26.2 and it proved to be as hard as the first. Battled through cold temps, rain, wind, and a hell of a leg cramp at mile 20. •That couldn’t stop me from a Personal Best |03:53:10|
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The Deets:
🏃 Sliced 06:49 off my previous PB (Detroit in 2014) and over 17:00 from the Berlin Marathon in 2017 ✅ ——————————————————
•This race I set a goal of running a race injury free. Thankful for finding a #PoseMethod running coach (@the_perfect_pull) who quickly corrected my foot strike and then led a CrossFit Endurance based training of low-mileage, high intensity 14-week program. Injury free and setting a Personal Best gives me a lot to look forward to. Running is a skill that needs to continue to be practiced. ——————————————————
#chicagomarathon #crossfitendurance #crossfitsoutharlington #runrx #southwestairlines #running

Showing off his Pose at the Chicago Marathon expo. He’s trained hard relearning how to run with proper technique. His last training session he said his PR pace felt easy. Good luck at the race! Can’t wait to hear the results. #theperfectpull #posemethod #poserunning #run #running #runningcoach #marathontraining #learntorun #lovetorun #runhappy #runningtips #runstrong #cfsoutharlington #crossfit #crossfitsoutharlington #cfendurance #cfenduranceteam #powerspeedendurance

We will miss the most important messages if we’re always talking. Shut up and listen.

#shutupandlisten #listenmoretalkless #listenandlearn #watchandlearn #noneedtotalk #justlisten #theperfectpull

Sounds about right.

#coffee #coffeeislife #freedominacup #brownwater #theanswerisalwayscoffee

I am a huge ChalkMonster fan! Best chalk I’ve ever used!

#Repost @iamchalkmonster with @get_repost
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How to enter:
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BONUS: tag multiple friends for multiple entries. We’ll pick a winner in 48 hours (US residents only) •
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#NeuRoast #SmarterCoffee #liftingculture #iamchalkmonster #chalkmonster #wearealiftingfamily

[09/01/18]   Kait F.
Testing Week
Saturday, 1 Sep 18
WOD
7 EMOM
9 Elevated Ring Row
9 DB Seated Press #20 DBs

[08/31/18]   Kait F.
Testing Week
Friday, 31 Aug 18
WOD
4 RFT
10 Hanging Knee Raises
20 Push Ups
250m Row

[08/30/18]   Kait F.
Testing Week
Thursday, 30 Aug 18
Active Recovery/Rest Day

[08/29/18]   Kait F.
Testing Week
Wednesday, 29 Aug 18
Press 1RM
Elevated Ring Row 4 sets x 4 reps BW

Note: If standing strict press is too much for your leg, do it seated.

[08/28/18]   Kait F.
Testing Week
Tuesday, 28 Aug 18
Tripod 4 sets x 24s
Ring Dip Negatives 4 sets x 2 reps x 10s

WOD
Every 30s f/12min
10 One-handed KBS alt 16kg
Note: Complete 10 swings with right hand and rest remainder of 30s. Then complete 10 swings with left hand and rest remainder of 30s. Russian-style swing.

[08/27/18]   Kait F.
Testing Week
Monday, 27 Aug 18
Bench 1RM
Barbell Row 1RM

[08/25/18]   Kait F.
Saturday, 25 Aug 18
WOD
7 AMRAP
Alt KB Clean & Press @ 16kg
Note: Clean & Press with right hand, then left hand. Continue for 7 minutes.

Then

10 EMOM
14 KBS @ 16kg
Note: Russian-style swings.

[08/24/18]   Kait F.
Friday, 24 Aug 18
Bench 3 sets x 3 reps @ #110
Barbell Row 3 sets x 3 reps @ #115

Throwback Thursday! Watching the sunrise before coaching the 0600 CrossFit class at CrossFit Undisclosed.
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#tbt #crossfitundisclosed #sunrise #itsthelittlethings #crossfit

[08/23/18]   Kait F.
Thursday, 23 Aug 18
Rest Day/Active Recovery

[08/22/18]   Kait F.
Wednesday, 22 Aug 18
Press 3 sets x 3 reps @ #85
Elevated Ring Row 3 sets x 4 reps @BW

[08/21/18]   Kait F.
Tuesday, 21 Aug 18
Tripod 3 sets x 24s hold
Ring Dip Negatives 3 sets x 2 reps x 10s negative

WOD
Every 30s f/11min
10 One-handed KBS alt @ 16kg
Note: Complete 10 swings with right hand and rest remainder of 30s. Then complete 10 swings with left hand and rest remainder of 30s. Russian-style swing.

[08/20/18]   Kait F.
Monday, 20 Aug 18
Bench 3 sets x 3 reps @ #90/105/115
Row 3 sets x 3 reps @ #90/105/115

Conquered Huayna Picchu. Now to see how many burpees I can do at 8750ft...or I can just enjoy the view.

[08/18/18]   Kait F.
Saturday, 18 Aug 18
WOD
4 RFT
500m Row
8 Ring Row
12 Knee Raises
16 Push Up

[08/17/18]   Kait F.
Friday, 17 Aug 18
Bench 3 sets x 3 reps @ #105
Barbell Row 3 sets x 3 reps @ #110

[08/16/18]   Kait F.
Thursday, 16 Aug 18
Rest Day/Active Recovery

[08/15/18]   Kait F.
Wednesday, 15 Aug 18
Press 3 sets x 3 reps @ #85
Elevated Ring Row 5 sets x 2 reps @BW

[08/14/18]   Kait F.
Tuesday, 14 Aug 18
Tripod 5 sets x 12s hold
Ring Dip Negatives 5 sets x 1 rep x 10s negative

WOD
Every 30s f/10min
10 One-handed KBS alt @ 16kg
Note: Complete 10 swings with right hand and rest remainder of 30s. Then complete 10 swings with left hand and rest remainder of 30s. Russian-style swing.

[08/13/18]   Kait F.
Monday, 13 Aug 18
Bench 3 sets x 3 reps @ #90/100/110
Row 3 sets x 3 reps @ #90/100/110

[08/11/18]   Kait F.
Saturday, 11 Aug 18
WOD
6 RFT:
10 Push Up
10 Ring Row
250m Row
Rest 2min

[08/10/18]   Kait F.
Friday, 10 Aug 18
Bench 3 sets x 3 reps @ #100
Barbell Row 3 sets x 3 reps @ #105

[08/09/18]   Kait F.
Thursday, 9 Aug 18
Rest Day/Active Recovery

[08/08/18]   Kait F.
Wednesday, 8 Aug 18
Press 3 sets x 3 reps @ #85
Elevated Ring Row 3 sets x 2 reps @BW

[08/07/18]   Kait F.
Tuesday, 7 Aug 18
Tripod 3 sets x 12s hold
Ring Dip Negatives 3 sets x 1 rep x 10s negative

WOD:
Every 30s f/10min
10 One-handed KBS alt @ 16kg
Note: Complete 10 swings with right hand and rest remainder of 30s. Then complete 10 swings with left hand and rest remainder of 30s. Russian-style swing.