Week 4 provides us with a burpee segment, divided by light snatches, and then a bar muscleup segment divided by burpees. Hey, at least there’s a 3 minute rest… how nice!
The keys to this workout, just like any workout, are to know your capacities and how to utilize your strengths while managing your weaknesses. The previous paragraph is most likely true for most but may not be true for you. If the snatches are hard for you, take a slower approach to the burpees. But if the snatch is a minor distraction… mash away baby!!!
This video highlights more focus points, mobility and prep keys, and provides an insight to the “suck” of the workout.
From a personal perspective (that of a tall and lean athlete), a feeling of excitement jolted though my body as overhead walking lunges were announced. Excitement changed to child-like glee when weighted step-ups were announced. Full on hyperventilation was about to occur when handstand push-ups came up next. That is, of course, until they used one word.
A short word.
A strong word.
A seismic word.
All happiness left my world and I was left with deep contemplation over whether any of this was worth it… not the Open, but just plain life in general.
After slowly regaining color in my world and complexion, I was able to manage a silver-lining. I was able to find validation in this workouts capability to enhance my overall fitness through tackling weakness. I was able to suck it up, embrace the grind, and come out on the other side… surprised, happy, and even satisfied with my score but more so, my effort.
And I want the same for you. This video will take you down the path of preperation and awareness to maximize your 19.3 capacity. Enjoy!
So, Jillian Michaels created some controversy recently regarding CrossFit and some of the movements that we utilize. She progressed further by questioning the methodology of CrossFit’s strength & conditioning system. Specifically questioning its variance and overall safety.
As a human utilizing CrossFit as my primary strength &
conditioning program for the last decade, a physician treating patients of
various backgrounds but including Marathoners, Triathletes, CrossFitters, Weightlifters,
Powerlifters, and Athletes competing in all types of mainstream sports, a
student of the human system with a Masters in Sports Science & Rehab, and a
normal person with an interest in common sense, I had to throw in my opinion.
Let us start at the very beginning… a very good place to
start. Jillian Michaels is a bad-ass!
Didn’t see that one coming?
Seriously, much respect to someone who in one day will
positively influence more people toward greater levels of health and wellness
than I will throughout my entire life time.
And yeah, this is my occupation, of which, I am very good. But let’s be completely honest… she is a
health, wellness, fitness icon that positively motivates men and women alike at
levels that the lot of us can only dream about.
She deserves our respect and admiration.
That said, I think there is merit to her thoughts on kipping. But that is all. She is discussing something that has been cycled through the community 20 times over in the last 5-7 years. In other words, it is old news and she is severely late to the game… something that may be strategic (which I will get to later).
Regarding the methodology, all I can say is “seriously?”
The exercises are too complicated for the
average person – Yes, we should only keep people in their comfort zones with
movements that they can already do so they can stay the same and not progress
to new levels of capability and capacity which inevitable allows them to experience
greater level of physical confidence, but also mental confidence within every
aspect of their human existence (severe sarcasm). We must not ever let this occur (even more
severe sarcasm). She can’t really believe this.
Instructor Certification isn’t Rigorous Enough –
Is she a Level 1 certificate holder? If
not, she can’t really speak to it with any level of certainty or judgement… or
she wasn’t able to pass the test. Who
knows? Having gone through the
certification process, I can say that it is rigorous, and it is potentially
more informative, efficient, and applicable than any other course or
certification that I have experienced.
CrossFit logic doesn’t make sense – Constantly varied,
functional movements, performed at high intensity for the purpose of increasing
work capacity over broad time and modal domains. I dare her to put forth a sentence that supports
her methods in such a clean, concise, and (dare I say it… yes, I dare say it)
LOGICAL fashion. CrossFit’s market
penetration/saturation speaks to the results of the methodology. There is too much data to support it being a
logical system to say anything contradictory… unless she is just saying it and
doesn’t really believe it.
There is no time for recovery – This is totally
true if you find the other 23 hours in a person’s day inconsequential and
believe that every person who utilizes CrossFit is forced to workout every
single day. So yeah, this is also a bit
silly. 3 on, 1 off, 2 on, 1 off is
pretty much an industry standard. The
confusion may reside in the fact that a seasoned CrossFitter’s “off” day is generally
a “recovery” day which consists of exercise that many would consider too “extreme”
for the average person, but is actually very easy, relaxing, and restorative to
the seasoned CrossFitter. I know that
may offend some… but it’s true so I gotta say it ya’ll.
Not enough variety – Say what? I thought it was too complex? And now, there isn’t enough variety. I have never heard anyone say this when evaluating
CrossFit. Honestly, the argument used to
be that it was varied too much to make any gains (True for an elite specialist,
False for a well-rounded and generally fit human). I believe that her argument is for more
training in different ranges of motion, which has merit and exists in our gym
(and probably many gyms) today. However,
I think that most of her focus here is on isolation of muscle groups which is
something that CrossFit has avoided and will always avoid. We aren’t body builders. We are dominators of human existence that can
seamlessly transition from activity to activity across the spectrum of human
capability. Yet, some isolation work in
areas of atrophy or areas that need enhanced movement awareness can be very
beneficial. So yes, she is making a
solid argument that while CrossFit is very close, it is not perfect. (Last bit
of sarcasm… maybe 😉)
Now it’s time to bring this full circle.
She is a bad-ass and huge asset to the human
She has influenced millions and has probably
made many millions in the process of becoming a fitness icon… hmm?
She is late to the game on the kipping issue and
potentially for a reason… hmm?
Her 5 issues with CrossFit are of the
low-hanging fruit variety and don’t have much backing, but may resonate with
people who don’t like CrossFit… hmm?
Add all of this up, while considering that Jillian Michaels is a very smart woman, and you may come to the inevitable conclusion that she doesn’t really believe much of this, but is saying it to maintain market relevance, excite her base, and prep to launch a new (or old) product to make more of the monies.
What do I say to that? Well done!
In the end, CrossFitter’s will love CrossFit more, Jillian
Michaels lovers will love Jillian Michaels more, people will talk about Fitness
more, people may do fitness more, and there may be an increased level of
general fitness in the world which will curb the long-term cost of
healthcare. All good things!
19.2 is a repeat of 16.2 and for the long, skinny folks that praised the heavens in 19.1, it was a collective GROAN as the compact and strong CHEERED for a chance at redemption!
This workout is a special variety of GRIND as the weight increases for the squat cleans as you become even more fatigued. However, this workout isn’t really about the Sexy Clean. On the contrary, it is about the boring SKILLS that allow you to express your power. This video will clue you in…
Warm up your posterior chain (hips/hamstring/groin) for the squat with the pigeon stretch
Warm up your posterior chain and your anterior chain (psoas/quad/TFL) for just about everything with the squatting runners stretch
Un-Inhibit the TTB with the hinge-flexion-hinge mobilization. It will reduce the resistance from your posterior chain so it is easy to get your toes to the bar
Free up your Lats with a mobilization so that you don’t thrash your rotator cuff, bursae, or biceps tendon in the TTB and your front rack is free and available for the cleans.
Get some good warm up into the calves, Achilles, and plantar fascia so there are no surprises in the double-under… and you are operating as an INDUSTRIAL SPRING rather than a SLINKY!
Relax and Progress your Gymnastics and Skill
Have Fun and Stay Alive as you express your Power with the Clean!
Glute-Ham Activations – An often forgotten component to resolving knee issues.
Knee pain can be scary. In many cases, it is so severe that the patient thinks there must be something structurally wrong with the joint. There must be severe arthritis, meniscus tears, or ligament damage. The pain is so bad that something must be broken!
99 times out of 100, it is simply an inflammatory condition that gets so bad it incapacitates at the same level as a severe tissue damage.
What makes this even more frustrating is that many patients are doing the right things:
Mashing out Quads
Using compression sleeves/wraps/bands
Building ability to front and lateral lunge
Praying to the Knee gods for salvations
However, until the Glute-Ham Activation is applied to the equation, most will struggle with making improvements.
I struggled with Patellar Tendinitis for a good 9 months, before I broke down and started doing what I tell my patients to do (I know, right?… Doctors are the worst patients).
When I injected the GHA progression into my prep and recovery I started making fast and stable improvements to the point where I still lift heavy, run fast, jump high, and do it all “NAKED”.
Slow down, I do have clothes on, but I don’t wear any belts, braces, sleeves, tape, inserts, balms, bands, or magical potions. I just own the improvements and express them daily… kinda the idea, right?
Hope this helps you and if you need more guidance don’t hesitate to look me up on the “Get Started” page.