Bullet Points and a Brew 4/14/17

Here comes an end of the week Bullet Points and a Brew! It’s hot. We’re looking at near record temps today, tickling 90 degrees in April. Awesome. I had a good week of training, preparing for some Jiu-Jitsu matches this weekend. It’ll be a great learning experience and I’m excited to test myself!

Let’s get into the Bullet Points.

The Bullet Points

The grip strength of a climber is an anomaly compared to probably every other sport. That doesn’t mean we shouldn’t look at other sports for concepts we could apply to strengthening the crimpers. I thought this article had some interesting points. Also, if you like to lift weights (ahem), there’s some more specific grip details regarding some barbell work.

I use this cue a lot with folks I work with. Far too often, the focus during the deadlift is on pulling the bar off the ground, instead of wedging the hips in between the bar and the ground. It’s safe, more biomechanically sound, and stronger. Do it.

Dr. Stuart McGill is a researcher who eats, sleeps, and breathes back health and performance. He’s put out some illuminating books concerning strong and pain free backs. Back pain is fairly common, and part of the reason is that there’s a lot of stupid things out there that are taken as facts, when they’re not. This article is a must read if you have a back. I think that covers a good amount of people.

The Brew

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Imperial Biscotti Bourbon Maple Syrup Barrel Aged Break, Westbrook Brewing Co.

I’ve included a few Imperial Biscotti Break variants on here, basically because they’re all awesome. This iteration was aged in Bourbon Barrels that also held Maple syrup at one point. So full of awesomeness. As soon as the cap is popped, Maple syrup, bourbon, and chocolate aromas fill the room. The beer pours black with brownish head, and fades to faint film of bubbles on the top. When tasted, one get’s bourbon first, followed by  chocolaty and rich roasted malt/porterish notes. The maple syrup is present throughout, and adds a unique dimension to the beer. One of my favorite things about the Biscotti Break line is how thick these beers are. They pour like motor oil and have an amazingly “chewy” mouthfeel. This one is no different. Another fantastic addition to maybe my favorite line of beers ever.


What’s Happening

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Strongfirst Kettlebell User Course

I’m excited to announce that the Strongfirst Kettlebell User course is coming back to Chattanooga! On May 27, Senior SFG Delaine Ross will be at Scenic City Strength and Fitness for an 8 hour workshop breaking down fundamental kettlebell skills. These skills lay the foundation for a lifetime of effective kettlebell training, so this course is not to be missed. You can find more information here.

Coaching

I deliver efficient and effective programming that gets the job done without demanding too much of your valuable time. I have some open spots for distance coaching, so if you are interested, please apply. You can find more information here.

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training is held Tuesdays at 6:15 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you are in the Chattanooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I also teach a class for folks who are more familiar with kettlebells on Thursdays at the same time. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can check out the calendar and register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

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Bullet Points and a Brew 1/17/2017

Winter in the southeast. Schools close due to the cold, yet a week later it’s 70 degrees. Typical. All in all, I had a good weekend. I got some climbing in Sunday and Monday, doing a bunch of moderates I hadn’t tried before. It’s always a good day when new boulders are done.

Bottling day! It's been a while since I've sprayed myself in the eye with beer.

A post shared by Paul Corsaro (@paulcorsaro) on

Saturday, I bottled an Imperial Coffee Stout, so soon my own beer will make a debut on this series. It should be interesting. Let’s get into the bullet points.

The Bullet Points

Landmine exercises aren’t seen super often these days, but they can be super beneficial for overhead loading patterns, training the trunk musculature, and just providing some new stimulus in training. Check out some of these variations.

Motivation is awesome. It’s easy to crush your training session because the psyche is high. What happens when the psyche is low? A great article.

If you want to squat a whole bunch of weight, then the back squat should be your number 1 choice. If you aren’t a powerlifter, you should explore some other varations as well. Different positions and squatting patterns can be beneficial for performance in interesting ways. Here’s Mike Robertson demonstrating some really powerful, and perhaps unconventional ways to squat.

The Brew

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Tart Cherry Wake ‘N Bake, Terrapin Beer Company

The base Wake ‘N Bake is one of my favorite seasonal releases. It’s easy to find here in the southeast, the oatmeal adds some silkiness, the coffee character is strong, and these qualities make it quite the beer. Terrapin came out with a tart cherry version as one of their limited releases. A touch of sour added to one of my favorites? Sign. Me. Up.

The beer pours black with a tan head that fades to a bubbly ring around the glass. A Strong coffee aroma with a slight tang wafts up from the glass. The flavor is more of the same..strong coffee and roasted malts, with a subtle tartness that rides underneath everything. A nice tweak to an great base beer. All the thumbs up.

 


What’s Happening

Nutrition, Performance, and Strength Coaching

It’s the new year, and a lot of people are building out their strategy for training in 2017. I can help. If you’re interested in nutrition coaching, strength training, Functional Movement Screen consulting, performance training, or some combination of these programs, you can find more information here.

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training is held Tuesdays at 6:15 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you are in the Chattanooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I also teach a class for folks who are more familiar with kettlebells on Thursdays at the same time. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can check out the calendar and register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Bullet Points and a Brew 11/15/16

How’s your week been so far? I was planning on climbing yesterday but ended up resting due to shredded skin from an awesome day at Horse Pens 40 on Sunday. The weather was great, we were away from the smoke, and the psyche was high, due to a great crew. The first time I had ever climbed at Horse Pens, I was hurt. The second time, 3 feet of snow covered all the boulders. For my third trip, it was nice to just be able to climb. I was able to put down some harder (for me) boulders such as Litz Pocket Problem and Supernova. I also managed to fall off a boulder and have my pants catch me. So that was something interesting. Oz took some great photos during the trip. Check ’em out (or don’t) and then let’s get into the bullet points.

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Groove Rider. Photo: Oz Song
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Litz Pocket Problem. Photo: Oz Song
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Supernova. Photo: Oz Song

 

 

 

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When your pants climb harder than you do. Photo: Oz Song

The Bullet Points

Hip mobility and thoracic rotation are two movement qualities that many people lack. This drill hits both. Why not save some time? Check it out.

Recently, Dean Somerset and Tony Gentilcore put out a resource dealing with hip and shoulder training. I’m working through it, and it’s fantastic. This article deals with some items discussed in their product. It covers proper movement technique, explores some anatomy, and is packed full of information. Worth a read.

I stumbled across this article and got some information out of it. Another piece that involves some anatomy and functional exploration of the structures that allow us to climb. The wording can be a little awkward at times due to translation, but nothing ridiculous. Read it, and learn how to squeeze things harder.

The Brew

Beer For Breakfast, Dogfish Head Brewery

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This was an interesting stout. The folks at Dogfish Head crafted this dark beer with roasted and smoked malts, coffee, and scrapple. What’s scrapple? According to wikipedia,

“Scrapple, also known by the Pennsylvania Dutch name Pannhaas or “pan rabbit,’ is traditionally a mush of pork scraps and trimmings combined with cornmeal and wheat flour, often buckwheat flour, and spices.”

So…that’s an interesting thing to put into a beer. Guess what? It works out nicely.

It pours black with a tan, active head that dissipates quickly to the outside of the glass. This is a beer with a big, complex aroma of coffee, a hint of maple syrup, and subtle smokiness. It’s really nice aroma, nothing overpowers, and it all blends together well. It’s Sweet and smooth on the taste. Coffee comes first with maple syrup and a smokiness intermingled throughout. I’m not a big fan of smoked beers, but this is very subtle and deft. A light chocolate-ish sweetness is present as well. The label does not lie, this would be a fantastic breakfast beer!

That’s it for this week.


What’s Happening This Week

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching, strength training, or performance training, I’ve got room for a couple more clients. More information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, November 15th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 17th for folks on who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Bullet Points and a Brew 11/04/16

Well, it’s been a month since I’ve posted one of these. I blame it on a combination of busyness, laziness, and forgetfulness. It’s been a good month. The Jiu-Jitsu tournament went well. I won my weight class in the no-gi division. In the gi division, I had a great first match until about 40 seconds left when I decided to attempt a move that turned out to be illegal and got disqualified. Oh well. I’ve been playing with some Olympic Lifting and ramping up my climbing training for the season that seems to never actually arrive. 80 degrees in November sucks. Hopefully your training is going well and the psyche is high. Maybe, just maybe, the climbing season is right around the corner. Let’s dive into some bullet points.

The Bullet Points

  • Kettlebell External/Internal Rotation Drill

I’m getting back to uploading a video every couple weeks detailing a kettlebell drill or ways to tighten up different kettlebell movements. This week, I talked about what has quickly become a staple in my movement prep. Check it out.

Shoulders and hips have the potential to be the most mobile joints in the body. This high degree of mobility means a higher chance of injuries and crap movement quality. Here are some simple and actionable tips to keep those joints moving well and feeling good.

BCAA’s (Branched Chain Amino Acids) are huge right now. What exactly are they? I enjoyed this informative piece that includes both the underlying science and practical advice concerning the introduction of Amino Acids into your nutritional strategy.

The Brew

20161024_221708.jpgOude Bae, Stillwater Artisanal Brewing

An interesting name, an interesting bottle, a fairly standard sour. Pours a red/purple with a thin head that fades quickly. A sharp tartness hits on the first sip and is quickly blunted by the Pinot Noir grapes the beer was aged with. A fairly good sour. If you find it, it’s worth trying, but I wouldn’t go seeking it out.

 

 

 

 

 


What’s Coming Up

Mailing List

I’m playing around with a newsletter. It will contain article alerts, special content promotions, and offers exclusive to subscribers. You can sign up here if you’d like. It’s completely free.

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching or strength and performance training, I’ve got room for a couple more clients. More information here.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, November 8th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 10th for folks on who are more familiar with kettlebells. We will dive into some more advanced kettlebell movements and concepts, and push the intensity up a bit more than Tuesday.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

 

Bullet Points and a Brew 9/12/16

And here we are, heading into another week. I took a break from this series last week. I was in Asheville with some family members, touring breweries and getting mad at the TV during a Notre Dame football game. It’s that time of year again. Stoked football is back!  Training-wise, I’m settling into the last couple weeks before the TSC on October 1st (we’re hosting the event at SCSF) and a Jiu-Jitsu competition the following weekend. Along with all that, I’ve made an effort to get back into the climbing gym to start prepping for the upcoming season. The other day I went outside at noon and it wasn’t 90 degrees! That’s a good sign. It’ll be a busy week for me, maybe for you too, so here are some things for you to start the week with. Let’s get to the bullet points.

The Bullet Points

“If you lack something, and that supplement fulfills the need, then it feels like a competitive advantage. A performance octane boost, if you will.  It’s not. It’s simply filling a hole that otherwise should have been filled, authentically, through your eating, resting and regenerative behaviors.”

A fantastic piece by Gray Cook that examines some of the deeper philosophy concerning movement. I liked it.

Squats have a big “bang for your buck”, so any cue that helps one perform a safer and more effective squat is worth my time. Give this one a try next time your squatting and see how it feels.

If you’re like me, you like to do everything at once. I tend to jump around with my athletic and performance goals and find it hard to focus on one thing at a time. Because of that, I need to consider how a day, or a week, or a month all fit together. This article details some facets that are important when structuring your training.

The Brew

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Even the Furies Wept, Orpheus Brewing

Orpheus Brewing is out of Atlanta Georgia. They aren’t huge, but they make some winners. This brew is a wild ale that was aged in wine barrels for 18 months. You get plenty of funk from the wild-ale style, some great wine characteristics from the wine barrels, and a gentle tartness. It’s not sharply sour, but blends the three “personalities” of the beer together quite nicely. It’s a good one!

That’s it for this week.


What’s Happening This Week

Nutrition, Performance, and Strength Coaching

If you’re interested in nutrition coaching or strength and performance training, I’ve got room for a couple more clients. Reach out to me via email or apply here. If you’re curious about what I do, check out my program offerings.

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, September 13th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 15th for folks on who are more familiar with kettlebells. A good crew of our students at SCSF will be there and are training for the TSC in October. We will continue to refine the technique required for the TSC, and continue to build resilient and strong bodies. You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

That’s it for this week. I’m going to try to put out a content piece sometime this week, so stay tuned.

Bullet Points and a Brew 8/8/16

The Olympics are here! I’m excited to watch some quality sports action the next month or so, and even more excited to see that climbing is going to be competed in the 2020 Olympics. Big news, that’s for sure. I had a pretty solid weekend. I started off with some heavy deadlifts on friday, always a good way to start the weekend (prepping for the TSC at SCSF in October).

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Try hard faces are weird

I got a round of golf in on Saturday. I’m slowly getting less terrible, but absolutely still terrible. It was a good time. The rest of the weekend was spent watching the Olympics and doing some work to get my nutrition coaching rolling. A quiet weekend, but a fun and productive weekend. Hopefully you had a good one too. Let’s dig into the bullet points.

The Bullet Points

How many of you do shoulder external and internal rotation exercises with a band? You know, the one where you stand away from the wall and rotate your arm in and out and up and down until you want to take a nap out of boredom? They’re helpful, but it’s also important to train the rotator cuff as a stabilizer, not a prime mover. Because the rotator cuff is a stabilizer. It’s not a prime mover. Here’s a simple exercise to try in your next warmup.

If I had to pick a person as an example of well rounded athleticism, it’d probably be Max Shank. Bodyweight feats of strength, barbell lifts, and kettlebell movements such as these are the norm for him. That’s a 63 pound kettlebell, folks.

Anyways, he wrote this brief article detailing some of the advantages of kettlebell training. I agree with his points. You should read this article.

I just finished up 6 months of working on an exercise nutrition certificate. I’ve definitely learned a lot along the way, and a couple things that really make me roll my eyes are “Juice Cleanses”, “Detoxes”, etc. This was a great piece that breaks down that garbage.

The Brew

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Silencio, Wicked Weed Brewing

I like sours. I like coffee. I like bourbon barrel aged beers. This one was all three. In addition to the coffee, Wicked Weed also threw in some vanilla beans, which popped up on the back end of the flavor, smoothing out a pleasantly tart, roasty, coffee tasting, bourbon-y sour. Yes, it sounds weird, but everything came together perfectly. If you find one, snatch it up.

That’s it for this week’s BPB. Have a good week.

What’s Happening this Week

I’m teaching two kettlebell classes at Scenic City Strength and Fitness.

An entry-level class that emphasizes the foundations of safe and effective kettlebell training will be held Tuesday, August 9th, at 6 pm. It’s only 10 bucks and spots will be limited to ensure a great experience. If you’re in the Chattanoooga area and have always been curious about trying out kettlebells, it’ll be tough to find a better opportunity.

I’m also teaching a class on Thursday, the 11th for folks on who are more familiar with kettlebells. A good crew of our students at SCSF will be there and are training for the TSC in October. What does that mean? A lot of work to refine the Snatch and lots and lots of snatches. It’ll be a good time.

You can register online for any of these classes here. Each class is 10$. Hurry, because the spots fill up fast.

Nutrition Coaching is Up and Rolling

I spend a good deal of time getting my system set up for nutrition coaching over the weekend. Precision Nutrition is a industry-leading exercise and body composition nutrition program, and I’m proud to be a part of their team. If you’re interested in digging into your nutritional goals, or seeing how nutrition can take your athletic performance to the next level, feel free to reach out and email me or apply here.

I recently updated my services. Check ’em out and contact me if you have any questions!

 

Bullet Points and a Brew 6/27/16

Burnt to a crisp, tired, and pleasantly pumped. That’s how I after Saturday. Boat days are always good days. We headed out to Nickajack for some Deep Water Soloing, floating and beer drinking. Mostly floating and beer drinking. I avoided the sun like the plague Sunday and spent some time getting ready for a good week. That’s how my weekend went. Hope yours went well too. Let’s get into the bullet points.

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Pondering the next section of limestone. I was unsuccessful. Photo: Taylor Carnahan

The Bullet Points

In case you missed it, last week I wrote an article explaining how complexes can simplify your training as well as including rough template for one of my favorite complexes.

Another in-depth post by Dean Somerset that explores shoulder and other upper extremity function. Technical, yet readable. This is a great piece and a highly recommended read for any athlete who reaches their arms overhead.

I’ve been lucky to work with Kris before, and I couldn’t agree with his article more. The time is prime to begin training for the fall climbing season. Don’t go crazy trying to find the perfect periodized plan if all you’re going to do is get stuck considering the options. Most people, including me, would be better off by picking a simple framework with the goal of getting a little better each session. Don’t waste your time. Get to work. Read this article.

In a great article on the Juggernaut Training website, Matthew Ibrahim of Mobility 101 walks you through a sequence to “prime” the hip hinge for action. A lot of these movements would be great prep for deadlifts (obviously), kettlebell swings, and some olympic lifts.

The Brew

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Caffe Americano Double Stout, By Cigar City Brewing.

Another great offering from a brewery I have yet to be disappointed in, this Imperial Stout is brewed with espresso, chocolate, and vanilla. It pours black with a dark brown head that quickly fades. Aromas of chocolate, coffee, and roasted malts present. Flavor is similar to that of the aroma, with a hint of vanilla. Perfect thick, viscous mouthfeel, exactly how a stout should feel. It’s a great beer. If you can find it, get it.


If you’re looking for help on how to structure your strength training, or are looking to get stronger, I have ONE spot left for coaching, either in person or online. Apply here.

If you’re interested in refining your kettlebell skills, check out our kettlebell class at SCSF! 10 bucks for an hour long class that develops mobility, strength and work capacity. 6 pm on Thursdays. You can register here.