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!


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


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


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.


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 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


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.