Rich Movement & Strength

09/02/2020

Be wary of templates, rep schemes, macro splits etc. These work across a population average. The perfect program for that average person may not be perfect for you. If it is working then keep going but when it stops working don’t just double down doing more of the thing that isn’t working. It’s not about giving up, it is about learning what works for you and taking responsibility for that. I want you to have the tools to be self sufficient. Get in touch.

01/02/2020

14/01/2020

If you repeatedly get injured, avoid a particular movement because it hurts or can’t seem to improve on a lift then get in touch. We will work on identifying the root cause and address that. You can then stop wasting time and money on treating your symptoms which seem to never get better. DM for more info

05/01/2020

AND it can be frustrating. Think of how long it has taken you to get to the point of wanting to make a change and realise that it won’t all be done and dusted within a 6 week time frame. Accepting this will stop you being a failure in the long run as this is all based on an arbitrary objective based mindset. Instead set yourself the right constraints and you will end up some where which more often than not is better than where you wanted to end up in the first place. Be patient and enjoy it. If you want help then please ask 💪

03/01/2020

Well said!

We always seem to have time for what we prioritize. And we always seem have real strange priorities when complaining about illness, injury or being unhappy. Make time for what is essential or at some point you’re going to be forced to. .
Nature/Innate warns us through feelings and symptoms, talks to us, communicates to us about how we are surviving and adapting to our environment. Our status. Pain, depression, anxiety, swelling, tightness, acid stomach, headaches...all just one big conversation. And the most dynamic and constructive conversations are rarely one sided. So stop numbing and muting the body with therapies, drugs and treatments. Feel you. Heal you. Have patience. Be consistent. And reprioritize. Nothing selfish about putting your health and happiness first above ALL else. .

05/12/2019

I have been coaching my wife this year and using her as a tester for applying the principles I am learning through . Initially we focussed on fixing some movement patterns and building structure to help reduce nagging shoulder, neck and back pain. The results have been great and she is setting herself up to be able to enjoy CrossFit for as long as she wants, and not as long as she is able. Subtle but important difference Posted • Bottom pic taken in may. Top pic taken this weekend (thx to ) The bottom pic was a 1RM sn**ch. The top pic was the third sn**ch in a complex in a comp.
When I showed the photo in May, we noticed how absolutely wonky I was. You can see by the pic. So many issues in that one movement.
Now I am aware that this post will be tinged with bias (with him being the hubster and all), however, these photo’s really speak for themselves. We have worked on my lopsidedness, we have been doing so much accessory movements that I think I’ve maybe participated in about 3 CrossFit classes since June. We’ve stripped all movements down to sandbags, sled pushes, yoke carries, body building focussing on activation of correct muscles etc. When I eventually did get to use a bar for a sn**ch I didn’t do more than 25-30kg as Rich and I wanted to be sure I was doing the movement properly. And under tension. (So for 6 months haven’t gone heavier than 30kg) This weekend I got a sn**ch complex PB (which contained 3 sn**ches) which was only 4 kg less than my 1RM. The movement felt really good. And I didn’t feel like it would drop on my head. Bonus.
If I had continued the way I had been going in May , I would not have got better at sn**ches by doing more sn**ches. I had to strip it all down. Find the connection between the right muscles and then build it back up.
This has taken about 6 months. And I’m really enjoying this journey about quality over quantity.
Changing, improving and adapting your movement patterns to take pain away, and teaching yourself to use the correct muscles takes time. Months and years even.

04/12/2019

This is taken from a book called “why greatness cannot be planned, the myth of the objective”. Concentrate your efforts on what you can do now vs what you wish you could do. You will then find as you gain new capabilities you will step over an invisible line where suddenly new possibilities are open to you which are better than you “wished” you could have achieved. .
In practical terms: “I wish I could do a pull up” so I try to do pull ups in workouts sacrificing form and doing anything I can to get my chin over the bar. I feel bad for failing until I get that one crappy rep. OR. I determine where I am today, build on that platform by improving my structure, movement patterns and skill through other movements and “suddenly “ I am able to do multiple strict pull ups. .
A movement assessment will provide you with an understanding of where you are today and where you can go from there. Any questions get in touch.

27/11/2019

Whatever you are working toward this applies. Everything is easier if you were 5% stronger. - Posted • .be Strength comes in different shapes and forms. Sure, runners may not have to be as 'strong' as crossfitters, but all athletes will benefit greatly from maximizing their strength potential.
Strength is your muscle quality + skill + your capacity to contract and effectively use those muscles.

Did you know that an individual's leg strength is the most important physical factor in increasing one's longevity? And it gets better... the very same evidence shows that strength training, specifically on the legs, have allowed endurance athletes to increase their VO2max.

Health AND performance.
Endurance AND power.
Everything is an arch, and true sustainable performance comes from raising both your endurance level and your power output.
A strong structure is always going to be mandatory for progress in both.

Welcome to the and arch 👊🔥

22/11/2019

One of my online clients that came to me with shoulder pain had a CrossFit competition that she really wanted to do. First of all we started with an assessment to identify what might be the underlying cause and then I gave her specific and constraint based sessions so she could start on the journey to fixing herself. For her competition she set her self constraints to operate within eg don’t let ego take over, avoid injury and have fun. She could go as hard and heavy as she wanted as long as she worked with those. It’s not about being perfect, or depriving yourself. It’s about keeping moving forward and celebrating each win as it comes. Your health, your strength and your mindset are in YOUR control. Don’t short change yourself and accept below what you deserve 💪