It's been a super busy weekend full of extra training goodness. Yesterday, I spent two hours hanging out and training with Samy and the Savage Society (CrossFit NH). Me, Samy and John Waterhouse talked a lot of movement and exercise theory, and then worked on our pull-ups and kipping on Samy's new (super thick) pull-up bars. Gripping these things was a challenge, but it was a great variation from the bars I normally work on. Samy showed us some assistance techniques to really max out our pull-up numbers, and I got a lecture for working FAR too many chin-ups and nowhere near enough overhand grip pull-ups. I swore a few times at that one, but he's right - overhand grip will be my focus between now and my Level I.
We also worked the crap out of the Burgener warm-up, and the OHS. Samy (pointing to a dowel): Grab that one, it's thicker, more like what you're used to. Me: That's what she said. Samy helped me correct my landing position (too wide, toes turned out way too much) and caught something that will probably help in all my overhead movements (a tendency to unhinge at the ribs). My cue for that is "ribs down", which I know my trainer has drilled into me time and time again, but I've sort of forgotten about it. Samy's garage is really coming together, and I can't wait to meet the rest of his group next Saturday when I teach my first kettlebell class for the affiliate.
After Samy's, I drove up to Dover to meet up with Danny Vee of North Shore CrossFit and check out Colin and Christine's new CrossFit gym - Seacoast Kettlebell. They've got a fantastic spot, and are working hard to install new pull-up bars and add to their ever-growing arsenal of equipment. They offer a ton of classes every week, and have made growing the affiliate their full-time job. There is nothing like their studio in the NH Seacoast area, and I can't help but think if you live in the area, you'd better register for classes now, while they still have the space. I'll be helping out by "guest-coaching" over there in a month or two, and there's talk of Danny and I coming back for an "Intro to Zone/Paleo" talk with his members too.
The Savage Society