Bullet Points and a Brew 5/25/17

We’re bringing this week to a close. It’s been a good one, full of old and new training protocols for me. I’ve been reading about heart rate based energy systems training for a lot of team sports lately, and it’s time to see where it all fits in with some climbing. I’ve been working back into sport climbing shape the last month or so, and my aerobic capacity, while getting better, is still fairly pitiful. I’ve been doing a lot of work in the climbing gym, to address that, but am also going to utilize some heart rate-based work for my nonspecific conditioning sessions. I’m keeping it simple, too. 15 minutes of Get Ups, 15 minutes of Snatches, with a 5 minute rest in between. I’ll share my inspiration for this protocol below. Here’s the readout from the first session this week.

Non specific energy system day. This cycle is all about aerobic capacity, because I suck at sport climbing right now. I'm doing a lot of work in the climbing gym to get after it, but building a general foundation isn't any less important. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ New toys=new protocols(for me). For the next six weeks, I'll be working to expand my aerobic system ability by doing two exercises (32kg get ups, 24kg snatches), and using my heart rate as a marker for resting and working. Today was 15 minutes of getups, a 5 minute rest, and 15 minutes of snatches. A good day. It'll be interesting to see what the graph looks like at the end of the cycle! #sceniccitystrong #strongfirst #cruxconditioning #powercompanyclimbing #kettlebells #heartratetraining #strengthtraining #turkishgetups #snatches #climbing #sportclimbing #kettlebellsforclimbers #climbingtraining #webuildmachines

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I’m excited to see how that goes for the next six weeks! I’m hoping to to get back outside this weekend to get some more bolt clippin’ in. Stoked!

Let’s get into the bullet points.

The Bullet Points

Mark Snow is an SFG Team Leader and an instructor for Functional Movement Systems. I was lucky enough to learn from him when I went through the FMS program a couple years ago. This was a great article examining how to expand your aerobic capacity in a way that minimizes stress, yet builds unbelievable capacity. As I mentioned above, I based a lot of this new energy system protocol on the concepts this article contains.

Another viewpoint into addressing climbing-specific energy systems, this is an informative piece by Will Anglin. Circuits such as these allow you to get effective sessions in at bouldering-only gyms, or if you lack a consistent partner. As always, well worth the read.

Amanda Wheeler is a coach at Mark Fisher Fitness. MFF is a facility in New York, and well, they’re a bit different. In an awesome way. In addition to that, they’re all awesome coaches. If you struggle putting together a general strength training session, this article provides a simple “plug and play” algorithm to get you going.

Bonus

One of my athletes sent me a photo of the most groundbreaking ab trainer in existence. Enjoy.

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Yes. That’s a Pop-a-shot ab trainer. Thanks Jeff!

The Brew

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Garden of Earthly Delights, Burial Beer Company

An offering by probably the best independently-owned brewery in Asheville (especially since another big-time brewery in the area just sold the F out to AB InBev), this beer is a saison brewed with a bunch of interesting ingredients: Carrots, Ginger, Lemon Verbena, and Sea Salt. It pours a pale yellow with an effervescent head. The beer is super carbonated, with barnyard-y, yeasty aromas with an earthy tang, containing hints of some pickles as well. On the tongue, the dry saison entry bursts into a vegetal characteristic that’s earthy and pickl-y (sp?). A very strange beer, but not bad. It’s very carbonated for a beer, dancing on the tongue. It’s an interesting take on a saison, and not poorly done at all, just slightly too strange for me.

That’s it for this week. Crush the weekend!


What’s Happening

 

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.

Power Company Climbing Proven Plans

Kettlebells+for+Climbers+Proven

Bridging the gap between completely custom programming and a purely template based training system, these plans capitalize on the patterns seen from years of working with climbers of all skill and ability levels, helping them crush their goals. Route climbers, boulderers, or even people just looking for some strength training will find a plan that fits them! Check it out 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 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

kettlebell-course-chattanooga-tn

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 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

kettlebell-course-chattanooga-tn

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.

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 4/5/17

Hot and a chance of tornadoes.

That’s the weather in Chattanooga today, so it’ safe to say we’re working our way deeper into spring. As spring arrives, so does a renewed focus in Jiu Jitsu and sport climbing. I’ve got a match with a competitor from Knoxville in a week and a half, so I’m trying to develop some conditioning and sharpen up my game to put on a good showing April 15th. I’m excited to get back on the mat again!

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I made sure to look as intimidating as possible

I’m also starting to work to develop some endurance for route climbing. I’ve set up my plan, so now it’s time to go to work. I recently finished reading Logical Progression by Steve Bechtel. It’s chock full of ideas to structure your training, and I’m playing with a few. I’m looking forward to seeing how it goes.

Let’s get into the Bullet Points.

The Bullet Points

Feast your ears on the first “Board Meeting” Power Company Climbing podcast featuring all four members of the team. In the episode, we talk about where we get our sources of information. The Board Meeting episodes are a bit more laid back, so expect some solid information paired with some laughter.

Will Anglin is the head climbing coach for Earth Treks in Golden Colorado. He’s full of intelligent training ideas and ponderances. This article introduces rules that you should follow if you want to be a better climber. A concise and fantastic article.

Many individuals live in a state of extension in their lower backs. At worst, it can lead to pain and spinal injury. Oftentimes, it’s just mild discomfort. However, lacking the ability to control spinal position is a problem. Here’s an an avenue to address it.

Too often, it’s easy to jump into a certain corrective exercise or mobility drill to address joint funkiness. Maybe, the cure is just to step back and evaluate technique. This article addresses the bench press and some technical points, and includes some GOLD pressing variations at the end of the article. Like the majority of Tony’s work, it’s full of actionable information while being an enjoyable read.

The Brew

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Rum Barrel Aged Siberian Black Magic Panther, Westbrook Brewing Co.

Disclaimer: I had a cold and couldn’t taste much when I cracked this open. Of course, I didn’t have this realization until right after I opened it, but o well.

This beer is a big, boozy stout from Westbrook. It poured black with a dark chocolate colored head and a boozy aroma filled the room almost immediately. It had a strong aroma of Rum with some sweetness. The flavor was full of roasty and bitter malts, some candi sugar sweetness, maybe some vanilla and caramel flavors, and rum pronounced throughout. Super boozy. It’s not a surprise this is a 12% abv beer. A big, burly beer that is aggressive. It was good, but a bit too in-your-face and not quite balanced enough for me.

That’s it for this week.


What’s Happening

kettlebell-course-chattanooga-tn

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 one open spot for distance coaching, so if you are interested, please reach out ASAP. 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.

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 3/23/17

It’s that time of year. It seems as though the cold days and winter friction are leaving us, so sessions on boulders such as the one above might be in danger of getting pushed back to next season, at least here in the south. It’s all good though! It’s time to put on a rope, realize my endurance sucks, and work on improving it. It’s also time to dig back into Jiu-Jitsu and continue that journey of improvement as well.

Let’s get into the bullet points.

The Bullet Points

Earlier this week, I published a piece that hopefully will the start of a series. Scientific journals are incredible informative, but synthesizing that usable information can be a pain. I try to do some of the work and break articles down into actual english in this new series. The inaugural article examines a study exploring cardiovascular fitness and blood flow characteristics in the forearm, and relates these two factors to sport climbing performance. Check it out.

Eric pops these out on a regular basis, and they’re always gold. This edition contains thoughts on video analysis, assessment, and ways to progress anterior core stability drills.

Mark Seigrist shared this article in a few groups I’m a part of (thanks Mark!) and it’s incredible! This interview opens a window into the mind of an individual who was one of the first to train specifically for climbing, put up an insane amount of hard climbs, and undoubtedly responsible for some of the directions the evolution of climbing has taken. A must read if you rock climb.

“Maybe lifting all the weight possible like a weightlifter is not the end-all-be-all to being a top athlete”

I’m all about lifting weights and getting stronger. However, I don’t have any illusions that that’s the most important aspect of performance training, especially in skill-based sports. Strength training has its place, but training like a powerlifter or olympic weightlifter doesn’t necessarily mean that performance in a given sport will increase. It’s up to the coach to figure out a way to make training “measurable” and continue to improve that metric. Some good thoughts from some smart people.

….I’m still gonna keep picking up heavy shit, though. You can do both.

The Brew

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Blueberry Weisse Weisse Baby, Westbrook Brewing Co.

Westbrook’s Weisse Weisse Baby is a Berlinerweisse style beer. These beers are light, slightly tart and super refreshing. The folks at Westbrook took the base beer and aged it in wine barrels with blueberries. It pours a crazy purplish color with a thin white head. The tartness is definitely present, with a wine-grape like character. The blueberry flavor slides in during the back half of the taste, and is nice and mellow. While fruity, there’s still a dryness to the overall taste and the fizziness makes it really refreshing. I probably should have waited to crack it open during one of the 100 degree days of summer, but oh well. It’s a great beer.

 

 


What’s Happening

kettlebell-course-chattanooga-tn

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

Nobody wants to waste time in the gym when they could be outside or developing the specific skills for their passion. I deliver efficient and effective programming that gets the job done without demanding too much of your valuable time. I have two open spots for distance coaching, so if you are interested, please reach out ASAP. These spots will fill up. 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.

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 3/15/17

Back at it! It’s been a couple weeks since the last edition, and they’ve been enjoyable ones at that. A couple weeks ago I headed out to Arkansas to do some bouldering at the Horseshoe Canyon Ranch. I was blown away by the rock quality and quantity. I can’t wait to go back!

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Corey crushing “Jeff’s Prow”

 

 

 

 

 

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Hard moves and bullet orange stone. “Orb Weaver”. Photo: Oz Song

After that, I was lucky to have my brother come down for his first taste of the amazing bouldering in the Chattanooga area. The weather held out for some great days at the staple areas of Stone Fort and Rocktown. I was happy to put down a long term project “The White Face” at Stone Fort on Saturday. I’ve been playing with an experimental hangboard protocol and have been really happy with the results. The fingers are definitely feeling stronger and it seems to be a pretty sustainable system for long term development. I’m putting together a piece detailing the concepts, so be on the lookout for that.

The bouldering season is winding down, so it’s go time to try and put some final things down before the temperature rises, the harness goes on, and I get way too pumped and fall off holds I shouldn’t. I’m psyched! Let’s get into the bullet points.

The Bullet Points

Movement strategies, fractals, neurodevelopmental sequences, and how “opposite” patterns aren’t all that different. Cool stuff here.

Climbing is hard. If you recover well, you get stronger. If you don’t, you plateau or get hurt. This article detailed some implements that can be useful to optimize recovery and continue to improve.

I like deadlifts. That’s not a secret. I think a deadlift variation is one of the most effective movements a person can do for health and athletic performance. Kevin Cann breaks down two of the most popular variations.

The Brew

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Bible Belt, Prairie Artisan Ales

A collaboration between Prairie and Evil Twin Brewing, this stout is inspired by Prairie’s Bomb! and Evil Twin’s Aun Mas’ Jesus Stout. Both are fantastic beers, so I was excited to try a spiritual blending of the two. It pours black with a brown head, and the aroma immediately starts to fill the room. The aroma is full of coffee, chocolate, licorice, and some smoke. The flavor is big, smoky, and roasty. Chocolate and coffee fill in the back middle of the flavor and a subtle heat is present after the swallow. For a 13% beer, the alcohol is very well hidden. This one is a winner.

 

That’s it for this week.


What’s Happening

 

Tactical Strength Challenge

We are hosting the Tactical Strength Challenge again at Scenic City Strength and Fitness! It will be held April 8th all around the world. Six weeks out! The three skills tested are a max powerlifting-style deadlift, strict pull-ups or flexed arm hangs depending on your division, and a 5 minute snatch test. It’s an awesome event and a lot of fun to push your limits and cheer on everyone else. If you’re interested, reach out to me ASAP so we can answer your questions and get your registered! You can register here.

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.

Nutrition, Performance, and Strength Coaching

If you’re interested in coaching, I can help. I offer strength training, Functional Movement Screen consulting, performance training, or some combination of these programs. I have three open spots for distance coaching, so if you are interested, please reach out ASAP. These spots will fill up. 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 2/13/17

Yeah, yeah, I missed last week. It wasn’t intentional, but I just never got around to it. All my fault, and here’s to more consistency starting NOW!!! (until I get inevitably get sidetracked in the near future one week.) It’s been a great couple of weeks. First, I had the opportunity to assist at a StrongFirst Level 1 Kettlebell Instructor certification. In addition to having the honor of helping some amazing people through the transformative weekend that is the SFG certification, I also was able to refine my coaching skills, pick up new info nuggets for use in the future, reconnect with old friends, and meet some incredible people. It would be an understatement to say I’m still fired up from the weekend, even 2 weeks after the fact.

Image Above: The entire Atlanta SFG Crew! Candidates and Amazing Coaches. I was lucky to be a part of it. Photo:Craig Marker

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StrongFirst Leadership, Team Leaders, and Assistant Instructors. A Group of Incredibly Knowledgeable and Strong People…and myself!
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Team Shlosser! I had the honor of working closely and learning from this group throughout the weekend. Photo: Craig Marker

I was also able to sneak in a trip to San Francisco to visit my brother. No climbing or training, but some great beer and a great time out in the Bay Area. I’m back in town and dialing in some coaching, some training, and some climbing (if it ever cools back down again and stops raining).

San Francisco, it's been real. Golden Gate Bridge hiding in the background.

A post shared by Paul Corsaro (@paulcorsaro) on

Let’s get into the bullet points.

The Bullet Points

I sat down with Kris Hampton of Power Company Climbing back around Christmas to discuss movement quality. I don’t think there is a case of “perfect form” for everybody. Individual differences matter. Correct form for a certain individual may not apply to the next person; however, I do believe there are some common principles for certain movements. We dig into some of those principles on the podcast.

Who has tight hips? Everybody, right? Well…maybe. Everyone enjoys stretching their hip flexors, or at least attempting to with horror shows such as this.

hip-flexor-stretches

Anyways, Dean Somerset explores some hip mobility concepts in this article. I share a lot of his stuff, and that’s OK, because it’s good stuff. Check it out.

Why do you exercise? Is it to supplement an active lifestyle? Or is it to replace activity in your lifestyle? That distinction is important. Gray Cook explores this dilemma, and also includes a video of some old dudes climbing at an age I hope I’m continuing to climb as well. Insightful, slightly philosophical, and straight up awesome, this article is a must read.

It’s often overlooked, but the Serratus Anterior is a crucial muscle contributing to shoulder health. Willow gives a brief intro into some of the functions of the muscle, and provides a couple interesting progressions to play with.

The Brew

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Frootwood, Founders Brewing Company

So, Founders is releasing a line of new barrel aged beers this year. Yeah, it’s pretty awesome. This is the first one that’s come down the line, or at least the first one I’ve seen. It’s a cherry ale aged in bourbon barrels. Very interesting indeed. It pours reddish with a hint of brown with an  off-white bubbly head. A cherry-forward aroma rises out of the glass, subtly influenced by bourbon. It’s a really interesting flavor with a lot of cherry, but the bourbon mellows it out, so you get a strong cherry-flavored beer without it tasting too sweet or like cough medicine. A nice bourbon aftertaste lingers. I really enjoyed this one. Haven’t really had a beer quite like it. If you see it, grab a bottle or two. It gets my seal of approval..like these:

This place gets my seal of approval.

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That’s it for this week. See y’all next week.


What’s Happening

Tactical Strength Challenge

We are hosting the Tactical Strength Challenge again at Scenic City Strength and Fitness! It will be held April 8th all around the world. The three skills tested are a max powerlifting-style deadlift, strict pull-ups or flexed arm hangs depending on your division, and a 5 minute snatch test. It’s an awesome event and a lot of fun to push your limits and cheer on everyone else. If you’re interested, reach out to me ASAP so we can answer your questions and get your registered! You can register here.

Nutrition, Performance, and Strength Coaching

If you’re interested in coaching, I can help. I offer 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.