Nearing my pb

255-275-305-312-305

Great work!!

And 20 min hand stand practice. Really concentrated on kicking up slower and more controlled, not letting the mid-section bend like I do when I walk. This helped keep me in place and actually feel myself control balance through my hands.

Good job, Paula!

Wow! Nice PR

Congrats on the new PR

Yikes! Hope you feel better soon, Mike.

Nice!!!

Congratulations!!!!

Nice PR!

Challenge accepted

Thanks for writing coach! Your capacity of elegantly describing movement is truly inspiring. Velocity control as a developer of strength and balance is as much as a an illuminating traininh concept as is a beautiful word play.

Gold.

Will do Coach--Thanks.

Solid

Thank you Coach. Great insight!

French Translation-Traduction Franí§aise Il y a cinq types de presse en handstand allant de la version la plus facile í  la plus dure. Le schí©ma ci-dessous reprí©sente ces presses de la moins dure í  la plus dure. Le “b” veut dire flí©chi/plií© et le “s” veut dire tendue en parlant d’articulation. BRAS HANCHE JAMBE b b b b b s s b s “stiff-stiff press” b s s “hollow-back press” s s s “planche press” Chacune de ces presses sera mieux apprise et pratiquí©e í  partir d’une position en “ní©gatif” ou en mouvement excentrique. C’est í  dire en s’abaissant d’un handstand. CHACUNE est mieux apprise en pratiquant ces positions en ní©gatif. Cela peut íªtre fait en s’abaissant d’un handstand, d’abord avec les bras flí©chis, les hanches flí©chies et les jambes flí©chies. La clí© de cette pratique est de mettre en valeur une descente de la position handstand la plus L-E-N-T-E possible. Au dí©but, vous allez rapidement aller au sol avec vos pieds loins de vos mains. Au fur et í  mesure, la ví©locití© de votre descente va ralentir et vos pieds atterriront plus proches de vos mains. Eventuellement, vous serez capable de baisser vos pieds jusqu’í  ce qu’ils embrassent le sol. A ce moment seulement, vous serez capable de remonter í  cette position sans un kick, sans aucun moment d’inertie, vous serez capable pour la premií¨re fois de faire un press to handstand. Cette approche, encore une fois, marche pour les 5 presses to handstand et marchera mieux que n’importe quelle autre approche. Une fois que vous maitrisez la presse pour chaque progression, í©conomisez votre descente pour la prochaine progression et utilisez la presse comme un í©chauffement pour la prochaine progression et pour votre phase de descente. La beautí© de cela, et je trouve cela magnifique, est qu’aller LENTEMENT est simultaní©ment un stimulus d’entraí®nement pour l’í©quilibre que pour la force!!! Deux adaptations d’entraí®nement qui ont l’air disparates travaillí©es í  travers le contrí´le de la ví©locití©!! Le fait que l’í©quilibre est pratiquí©/dí©veloppí© í  travers le contrí´le de la ví©locití© est presque contre intuitif. Chaque progression va tendre des leviers de plus en plus long et aura une demande supplí©mentaire sur l’í©quilibre et la force. La presse stiff-stiff (tendue-tendue) est rare dans le fait qu’elle demande de la force et de la flexibilití© dans son ensemble et veut dire que vous pouvez íªtre moins fort et plus flexible ou bien plus fort et moins flexible et quand míªme parvenir í  la faire. Dernier point sur les “ní©gatifs” : les communautí©s de l’haltí©rophilie et du travail avec charge n’a pas universellement vu l’intí©ríªt du travail en ní©gatif et des mouvements isomí©triques pour le dí©veloppement de la force. Mais en gymnastique, le dí©veloppement de la force est TOUJOURS venu d’un travail excentrique rapide vers un travail excentrique lent, í  du statique, du statique court puis long í  í©ventuellement un travail concentrique lent puis enfin rapide. Pensez í  l’apprentissage de la croix de fer (iron cross). Dans les premií¨res phases d’apprentissage, vous allez vous abaisser de la croix trí¨s rapidement et í  travers le temps vous irez de plus en plus lentement. Eventuellement, vous apprendrez í  vous arríªter - brií¨vement puis plus tard, beaucoup plus longtemps. A ce moment, la possibilití© de parvenir í  faire le mouvement fera son apparition. J’essaierai de faire une position en statique en handstand contre le mur pendant 90 Secondes sans trop d’inconfort - le sang qui va dans la tíªte, les yeux tous rouges, etc, avant de pratiquer le ní©gatif. Et encore une chose, vous apprendrez í©galement í  faire du handstand et du hand walk avec ces míªmes progressions et pratiques. Cela peut íªtre fait de manií¨re sí©curisí©e avec un filet ou un mur, mais í©loignez votre tíªte du p’tain de mur, s’il vous plait. Cela marche rí©ellement. J’aimerai voir tout le monde capable de faire un vrai press to handstand et les meilleurs d’entre vous un stiff-stiff ou hollow-back presses, et pour les athlí¨tes des Games un planche-press. La míªme approche pour tous. Des challenges similaires pour chacun.

Accumulated 9minutes HS hold against 20min clock, not freestanding

It's a huge opportunity. There are so many filters between academic research and non-academic audiences that far too often the actual story the data show is not the story that gets reported. As the 10/10 Crossfit.com posts show, I think this study has been reported on pretty well by the media...but most of these papers can be made pretty intuitive as long as they're explained well enough. It's a really important step to be focusing our discussions on the data itself and the ways it can be interpreted, rather than on second- (or even third-)hand interpretations of that data. Often clears up much of the confusion around these studies in the process.

Great work KG!

Kathy, if it's okay to ask, how are you related to Coach? You helped me with my affiliation back in 2012 and were awesome every step of the way. Ever since then I was wondering haha. Also, nice PR

Thanks, Jonny! Chris, Greg is my brother. And thanks for the kind words. :)

Congrats on the PR Kathy!

I guessed it! Thanks again for everything

Nice job!!!

Awesome, KG! Love the PR!

YES!

Monsieur Margerin is doing .com ;-). Good job!

Yeah buddy

1. I'd relate that to how people respond to training and workouts. Early in the novice phase people adapt quickly and all over the place, then as they get into a more intermediate phase results still happen but are less and farther between, and the trend carries on into advanced and elite level. 2. Since there is no data after the 20 weeks, it can't be said which one would be viable long-term, but what do you think?

Good question Lisa. I believe attention should be drawn to the fact that all three diets were successful in maintaining weight loss over the course of the 20 weeks. This tells us that beyond the 20 week mark, any three of these would be candidates to that end goal. The key take away here is the evidence pointing toward physiological change beyond weight control. The evidence suggests that a low-carb diet may have a greater positive effect on triglyceride and HDL levels beyond the 20 week mark. Further, this may be enhanced in insulin resistant individuals. It would be interesting to see the necessary caloric modifications during the "test phase" to keep the subjects in "weight loss maintenance". Change in calorie consumption, in any of the three diets, over the course of the 20 weeks would give more direction to long term studies.

Hi Lisa, The safest interpretation is that this study can’t tell us anything about periods beyond 20 weeks. However, the fact that energy expenditure did not keep increasing between 10 and 20 weeks does not mean the effect of the low-carb diet on metabolism was decreasing - in fact, quite the opposite, it means it increased and remained stable. It would be reasonable to interpret this data as saying it takes less than 10 weeks for a low-carb diet to increase energy expenditure, and this increase is sustained over time. There are two other caveats mean we should only apply this study to the long-term with caution: 1. A major reason most diets don’t work in the long term is compliance. That wasn’t an issue here - everybody was given all their food, so compliance was either perfect or very close to it. It doesn’t tell us anything about how a 20% vs. 40% vs. 60% carbohydrate diet may fare in long-term practice. The low-carb diet might be easier or more challenging to comply with. 2. In the “trial phase”, weights were fixed. If somebody started losing weight, they were fed more calories, and vice versa, so their weight remained stable. This was done to counter the fact that, as we lose weight, our energy expenditure drops. (There’s simply less body to expend that energy) If weight was allowed to “float” - say, everybody was fed a 2000-calorie diet of 20%, 40% or 60% carb (a more realistic real-world prescription), the short- and long-term impact might be different. These caveats might seem funny, but they really point to the core purpose of this study. Ludwig et al were looking to understand how a change in diet composition specifically affects energy expenditure after weight loss, so they designed a study to remove the impact of some factors with real-world significance but that confound energy expenditure - namely appetite (the # of calories people choose to eat on different diets) and weight gain/loss. The result was a very clear signal, showing an inverse association between carb consumption and energy expenditure. It’s a reasonable baseline assumption to argue these effects would be similar in less-controlled, real-world circumstances. (I think other literature would support this assumption as well…in particular, I know multiple studies have shown low-carb diets reduce voluntary calorie intake, which could further enhance its impact on net calorie balance.) But it’s not an inference we can explicitly make based on this study.

Ditto!

Hear, hear!

Janeilla, Here is something that may be helpful in warming up and in the execution of your deadlifts. https://www.youtube.com/watch?v=qwFvPeN81Bo#action=share

Once upon a time it was called the Health Lift, true story. It was a lot harder to villainize back then, I'm guessing.

Rory McKernan. No it wasn't. Do you have a citation for that?

https://physicalculturestudy.com/2017/05/26/the-somewhat-complete-history-of-the-deadlift/

Chris, thanks for your comment on the flinch. I've never understood why the first rep is always the hardest for me in max weight deadlifts; if I can get 1, I can always get at least rep 2 and probably 3. For some reason its just hard for me to load the posterior chain up for that first rep. Saludos, Jim

Chris, thanks for your helpful notes! Do you have any tips or video links to help those of us who may be strong enough to do a handstand but are a little nervous about being upside down?

No problem Jim. Thanks for the kind words. The first one is always rough, in my opinion, because you're going from 0-60 really fast (or 0-225 or whatever the weight is). What do you do in prep for the first rep? Claire, sure thing! Carl Paoli is the best I've seen at building progressions. Here's his stuff on handstands.https://www.youtube.com/watch?v=PaFP7FJ7ZSM&list=PL831C71CD61A9027E Basically, start in a regular push-up position. The closer you can move towards being upside down (inverted) the harder it will be, and the closer you can move towards that push-up position (prone) the easier it will be.

Chris, prior to rep 1 of a heavy DL is mostly focused on feet, bar over feet, proper (I hope) hip height, and flat back. I think the real issue is just knowing how the load will feel, b/c rep 2 is always easier than rep 1, as the body is already loaded up. And I always do touch and goes on multi-rep DLs, perhaps for this reason.

Thanks, very helpful!

Hey Jim sorry for the late response. Feet are definitely a good thing to start with. Make sure you create or exaggerate arches. Keeping the first lift good is about creating tension, and arches do that for the hip. Then you want to think about bracing, because it sounds like you're going 0-60 (or 0-225 or whatever). If you get hit in the gut unsuspecting it will suck, but if you brace yourself first it will help. So before you lift (at a standing position), BIG inhale with your belly, then exhale and suck in TIGHT. Keep that tightness as you descend to grab the bar (without rounding your back) and practice doing the first lift really slow.

Yes, but make sure you warm up to get to that heavy weight. For Example, say you are going to PR at 300...start with maybe 5 reps at 135, 3 at 185, then hit a few single reps working up to a really heavy weight for yourself. Then, I suggest, do your first rep, rest 90 seconds, then hit your next heavy rep and repeat until you are complete.

I agree with the warm-up Jesse, but in having a powerlifting background, I would space your rest times closer to 3-5min giving yourself ample rest to allow your nervous system a little time to recover and adjust for your next load. This is all relative to how well you know your body and its time of recovery. Rest time should also be utilized to focus on the next set at hand, not just a time to rush to change your weights to get to the next set. My suggestion 10-15min warm-up including stretching and preparing for your deadlift, then 10min to increase your working weight building to a heavy set of 1 then take 3-5min rest between sets for your remaining 4 sets. coupling that with the 20min Handstand work should take you around an hour give or take.

Perhaps a lot of strict hspu, mu's, dips as well. Oh and Lsits

Build a back like a barn-door ;)

I do love deadlifts!

"Built like a brick outhouse" --Steinbeck