Bullet Points and a Brew 4/20/17

Bullet Points and a Brew 4/20/17

It’s that time of the week again. It’s been a solid week of coaching and training for me. Tennessee Bouldering Authority had an awesome 17th anniversary party, full of beer, pizza and dynos. It was a good time. It’s the best climbing gym in the Chattanooga area, and each new wall tweak or pad shuffle seems to make it better.  If you live in the area and haven’t been, you need to check it out.

 

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I’m going to try and get out on a rope this weekend, and it sure will be interesting to see just how pumped I get. I’ve been toying with some endurance work, but nowhere near the amount I need to to start building some fitness…yet. Regardless, it will be a great day outdoors.

Let’s get into the Bullet Points.

The Bullet Points

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This is a slightly different Podcast than you may be used to from the Power Company. We’re releasing an arsenal of Proven Plans this week. They’re a really unique offering offering personalization and individual coaching at a level of affordability that’s tough to match. I’ve never seen anything else out there like this, so if you’re looking to take your training up a notch this summer, it would be worth your while to give them a look. This podcast breaks down the Proven Plans structure with the coach who oversees the vast majority of the program. It’s full of some great concepts on coaching, relationships, and designing effective training programs. Check it out.

Adding a reaching element to core training improves shoulder function, helps tie together systems running throughout the body that are responsible for movement, and frankly, are less boring than direct core work. You’ve heard of one of the exercises, but I’m willing to bet you haven’t heard of the other two. Time to change that.

Upper back mobility is critical. It allows for proper shoulder mechanics and makes sure the lower back isn’t called to do more than its proper share of work. The Cat-Camel exercise is a common exercise to develop this quality, but it’s often done incorrectly. Dr. Quinn Henoch breaks down some of the finer points of the movement.

“Do Move. Do Grow. Don’t Stop”

It’s easy to find someone on the interwebz to tell you that you’re doing something wrong. People selling the “my way is the only way” approach on social media are ubiquitous. These do’s and dont’s are a little bit different, and are well worth the read.

The Brew

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Fall of the Rebel Angels, Burial Brewing Co.

Burial is a fantastic small brewery out of Asheville, North Carolina. Whenever we make a trip to that city, the brewery sits solidly in our circuit of must visits. This offering is a Saison ale blended and brewed with Chokeberries…yeah, I’ve never heard of those berries either.  It ours a dark rose gold with a finger and a half of bubbly white head. The aroma has a strong sour character with dry yeast hiding underneath, mixed with hints of fruit. On the taste, it’s dry and bluntly sour, with a nice funkiness. I’m not really getting a whole lot of chokeberries, but I’ve never had a chokeberry, so I’m not really sure what they taste like. It’s a nice dry sour that’s refreshing for this time of year, that’s for sure.

 

 

That’s it for this week!


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.

 

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.

Social Medias

Like what you’ve read? Want to find out more? Like the Facebook Page and share with your friends!

Bullet Points and a Brew 1/2/17

Happy new year everybody! It’s been a good week on the island of Maui. A bunch of family time, relaxation, and food. January is going to be a busy month for me. I’m assisting at a StrongFirst kettlebell certification in Atlanta at the end of the month, and I’m stoked to reconnect with some friends, do a little bit of teaching, and a lotta bit of learning. It’ll be a good time. Today, I’m headed out to do some sport climbing on a new wall being developed here on Maui. The last two times I’ve been to the islands, the burgeoning climbing community has been super welcoming and open with their areas, and I’m incredibly grateful for that. I’ll be sure to post some pictures of the stone! Let’s get into the bullet points.

The Bullet Points

Dr. Weingroff is at the top of the list of people who influence me. His blog posts aren’t super frequent, but always full of information. Sometimes, the information is wayyy over my head, but usually there are always some good pieces to pull out. In this article, he takes a simple question about a plank and delves into movement technique, the art of cuing, tension, and a bunch of other concepts related to the plank and trunk stability. I highly recommend this read.

First off, I don’t treat pain. Not my scope of practice. If you’re in pain, don’t see a trainer or someone with a weekend certification that allows him or her to make believe that they are a shitty physical therapist. Ok. Rant over. Just because I refer pain out and don’t deal with it doesn’t mean it isn’t interesting to me. It’s a really cool topic. A sweet video from the folks over at Modern Manual Therapy.

It’s the new year, and it’s time to look forward and start building our training plan for 2017. I always like to sit down, and I create my plan. It’s perfect. I’m gonna get so strong. And then life happens. Schedules get crazy. It’s easy to let all of the planning fall by the wayside and call an audible. Here are some ways to NOT do that.

The Brew

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Liquid Breadfruit, Maui Brewing Company

One item out of the infinite number of cool things about Maui is Maui Brewing Company. It’s a huge facility and they have up to 24 different beers of their own available for sampling, awesome food trucks outside, and plenty of games to play. I’ve never had this limited release of theirs and was intrigued, so I picked it up. It’s brewed with breadfruit and toasted papaya seeds. It got some bready malt flavors, hints of orange, mango and papaya, and a faint toastiness, I assume from the papaya seeds. For a higher-abv beer, the alcohol is hidden quite well. A good one.


What’s Happening

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

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.

Kettlebell Classes

No kettlebell classes this next two weeks, as I will be out of town, but they will resume when I return. You can check out the SCSF schedule here.

Bullet Points and a Brew 12/13/16

Bullet Points and a Brew 12/13/16

Second rest day in a row, and I still have no skin. You know what? That’s a good problem to have. I was lucky enough to take advantage of 3 perfect days of climbing with great crews this weekend all over the southeast. It was a great feeling to come home Sunday night with tired muscles and shredded fingertips. The season is here! I hope everyone’s weekend was as enjoyable as mine was.

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Seriously, how perfect is this?!

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Corey enjoying southern slopers

Let’s get into the bullet points.

The Bullet Points

“Your first rep is not your first rep. Your set up is your first rep.”

A short, but critical article for safe and effective swings. Setting your swing up properly ensures you can generate proper tension, protect your spine, and get the most out of the following swings. Don’t get sloppy with it.

A lot of us get off track nutritionally during the holidays. And honestly, that’s ok. I believe the holidays are a period of time where we should worry about things other than a rigid nutrition plan. Another winner from Precision Nutrition, this piece breaks down a way to manage calorie load without counting calories. I use quite a few elements of this system in my nutritional coaching. Check it out!

I don’t like to label exercises as “dumb” very often. There’s often some form of benefit, and as long as it’s performed safely, I won’t go on a tirade of ranting and raving about the shittiness of the so-called exercise. I’ve seen this one from time to time though, and it’s pretty terrible. I don’t really get the whole “unstable surface training” method, especially since it’s been scientifically proven to have ZERO benefit for performance, and only marginal benefit from a rehab standpoint. Not a whole lot of useful information in this article, but it’s good to read some snark from time to time, right?

The Brew

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Imperial Mexican Biscotti Cake Break, Eviltwin/Westbrook Brewing

Westbrook’s Mexican Cake is in my top 5 beers of all time. Imperial Biscotti Break by Evil Twin is probably in my top 10. You can imagine my excitement when I saw the two breweries collaborated and blended the two. This beer is an imperial stout with cocoa nibs, coffee, almonds, cinnamon, habanero peppers, and vanilla. As you can see, there’s quite of bit of ingredients, and quite a bit of flavor. The beer pours black with a tan head. Aromas of cinnamon, coffee, and chocolate are present. The flavor is more of the same, with some roasted malts making their presence known. You can feel some subtle heat on the very back end of the flavor from the habaneros. As the beer warms, the heat gets more intense, but it’s never too much. The blend is not quite as good as each of the base beers, but it’s still fantastic.


What’s Happening

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, Functional Movement Screen consulting, performance training, or some combination of these programs, you can find 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 is held Tuesdays at 6 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. 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 11/28/16

Hey there, everybody. Hope the holiday weekend was good to you! I had a good time up in Indianapolis. The trip was full of visiting family, seeing friends, eating a bunch of food, and laying around. I’m back in Chatt now, getting started on the week. I’m competing in another Jiu-Jitsu tournament this weekend, a submission only event. It’s a 16-man blue belt bracket, and since I’m just a white belt, I’m sure I will learn quite a bit about my game. I’m stoked! Probably no climbing this week, I warmed up like an idiot last week and my elbows paid the price. Resting and making sure I stay focused on this weekend.

In Case You Missed It

It was a good week for content this past week. I wrote a guest article for Skimble, an online training app about some basic strength training principles. If you apply these principles, you’ll be on a solid path to get stronger and not get hurt. Check it out here:

>>4 Principles for Effective and Sustainable Strength Training<<

I also published a post on here I’ve been working on for a few weeks. It covers motor learning, patience, and some of the finer points I’m focusing on in terms of my training.

>>Majoring in the Minor Details: A Good Thing?<<

The Bullet Points

Wait…what? It’s a great article, and not what you think. Read it.

I thought this one was cool. A brief breakdown of an overhead lifter and some non-painful shoulder issues he was dealing with. Also included are some interesting and effective shoulder correctives.

A climber performing a bottoms up kettlebell press for shoulder stability? A climber actually doing a pushup correctly? I was as shocked as you were. Turns out that people like Alex Megos work with good coaches. Who knew?  I’m not familiar with the first movement showed in the video, but I might have to toy with it a bit. Consider me intrigued.

The Brew

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5 Beans, Sixpoint Brewery

Imperial porters are fairly common these days. Porters with coffee, vanilla, and cacao also aren’t hard to find. Imperial Porters with cardamom? That’s a different story. Inspired by a Turkish Coffee, this porter has roasty notes from the coffee that are blunted by the vanilla before it gets too harsh. Bittersweet chocolate rides throughout the flavor and a hint of cardamom makes this beer seem slightly different than a lot of the other winter seasonals out there. It’s true. It’s different, and it’s good. If you see it on the shelves and like chocolate, porters, Turkish coffee and Turkish Get Ups (they go hand in hand), you should probably grab some of this beer.

 

 

 


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 29th, 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 1st of December, for folks 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, 8/15/16

Bullet Points and a Brew, 8/15/16

And we’re back. I was at the New River Gorge this weekend, did zero climbing and had a blast. My family gathered from all over the country for some Whitewater Rafting. Good times were had. Hope everyone’s weekend was great. Let’s dive into the bullet points.

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Try hard faces are still weird

The Bullet Points

If you’re a human and you train, you are an athlete in my opinion. However, most people don’t get paid to train. You have to work, maintain your relationships, and take care of other responsibilities. How do you organize your training and make it work with a hectic lifestyle? This article is a great resource to make it all fit together.

Everyone likes to work their abs. From what I’ve seen, everyone also likes to destroy their lower back and vertebral discs as well. Here are three great principles on how NOT to do those last two things and build a truly strong core. Also included is a link to building a dragon flag, which is a seriously cool trunk stability movement.

The Ketogenic Diet is an oft-talked about, almost zero-carbohydrate diet that has a variety of game changing benefits…or so it may seem. Precision Nutrition published this FANTASTIC article that digs through the science, the scholarly journals, and the supplements that relate to this diet. If you’re wondering whether the Ketogenic Diet is right for you (it may be, or it may not be..everyone is different and requires different solutions), don’t get your information from a buzzfeed article or a newstand magazine. Just don’t do it. Read this instead.

The Brew

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Night Marcher, Rivertown Brewery and Barrel House

This beer is an “Island Pale Ale”…get it? I.P.A? All the LOLs. It’s a pale ale brewed with a whole bunch of tropical fruit: coconut, papaya, pineapple, etc. For fermentation, it’s completely fermented by Brettanomyces, a yeast that can create some truly funky (in a good way) flavors. This one I tried fresh. It was full of tropical fruits in both the aroma and flavors, and was very well balanced with Citra hops. A fruity bomb with some faint dry funkiness from the Brett. I bought two, and the other one is living in the beer cellar at the moment. I’ll try it in a year or so and see how the Brett has changed the beer! If you see it on the shelves, grab a couple. It’s great for the heat!


What’s Happening This Week

Nutrition, Performance, and Strength Coaching

I’ve kicked off Nutrition Coaching, and have been busy working with people to help tweak and fine tune how they fuel their days! If you’re interested in nutrition 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 in all that I offer, 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, August 16th, 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 18th 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.

That’s it for this week’s BPB! Have a great week.