February Athlete of The Month – Colette LaPorte!!

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our February Athlete of the Month is Colette LaPorte! She started with fundamentals back in June of 2016 and has been in group classes since July. You’ll usually find her with the 6:30 am crew, but she occasionally pops into noon as well. Colette has been a natural since she walked in the door. It’s been really exciting to see the progress she’s made on top of such a solid foundation. She puts the work in during class and pays close attention to taking the proper steps to reach her goals. All that work has certainly paid off in her time here! We’ve enjoyed Colette’s infectiously positive attitude and watching her continuous gains over the last few months and we’re excited to see her continue to progress for many more years! Colette, we are proud to have you as our February Athlete of the Month and as an awesome part of this community. Thanks for all your hard work and the smiles you bring us on a regular basis! Congratulations!

State your Name and/or Nickname please:Image may contain: 1 person, standing and shoes

Colette

Words to live by?

My dad would say to me growing up “just do your best, no matter what that is” and I always try to apply that to my life.

What is your fitness background?

I played soccer as a kid and have always been a runner.  I got into weight lifting about 4 or 5 years ago.

How long have you been CrossFitting?

I started training with Gen in June of 2016

Take us back to your first day of CrossFit… How did you feel? How do you compare it to workouts today?
I definitely felt overwhelmed when I first started CrossFit. Some movements I knew how to do, but there were lots that I didn’t. I still feel like I’m a major work in progress but I love improving and accomplishing small goals.
What’s your favorite part of CrossFit Austin?

The camaraderie and the competition. It’s nice to meet like-minded people and to have them push you harder than you would working out alone.

Current Training Goals/PRs?
I’m training for the Austin Half Marathon this month and I also really want to be able to do a handstand!

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What advice do you have for folks just starting out in CrossFit?

That not everyone is critiquing you or watching what you’re doing like you might think. Focus on progress, not perfection!

What is your cheat meal go to?

Pizza – it’s my love language

Tell us about a moment you felt most proud of yourself during a workout.

Anytime I push myself harder than I thought I could.  Whenever I do more weight, reps, whatever more than I originally thought I could going into the workout.

If you could create a WOD and name it for yourself, what would it be?

“Let’s get this over with”

8 burpees
8 squat cleans
8 pull ups
8 toes to bar
400 m run Processed with VSCO with b1 preset
3 rounds
What are your hobbies, interests and/or talents outside of CrossFit?
I like to travel, binge-watch Netflix, and any DIY craft.
Tell us something we don’t know about you…

I’m fluent in French and my fingers are double jointed so I can twist my hand into a pretzel.

Longhorns or Aggies?

Can I plead the 5th? I went to OU…

Leave the fine folks of CrossFit Austin with some parting words…
Never give up on what you truly want!

Open Prep || Gymnastics Clinic with David Henderson – January 28th

Are you ready for The Open?? We all have a rabbit to chase when it comes to The CrossFit Open and if yours is gymnastics then we have a clinic for you! Join us on Saturday, January 28th for 3 hours of gymnastics skills with Coach David Henderson. He’ll be covering a variety of skills that have been present in past Open WODs like toes to bar, pull ups (kipping, butterfly, chest to bar), muscle ups (bar and ring), handstand work, etc..!

January 28th || 10:00 am to 1:00 pm
Limited availability – REGISTER HERE

 

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IRON BROMANCE – Barbell Competition || February 4

 

 

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Saturday Feb. 4 – 8am – 7pm

REGISTER HERE

 

Hosted by CrossFit Austin, this year’s Iron Bromance is an Olympic style weightlifting based competition for those who love the barbell. It’s the only barbell competition intended to test both the strength and muscular endurance capacities of an athlete. Brought to you by Texas Barbell and Weightlifting Wise you KNOW there will be lots of heavy lifting combined with follow up barbell challenges.

Format: In weightlifting competition there are typically weight classes, and following suit, the Iron Bromance will be divided into three weight classes for each gender category. There will be weigh-ins for each of the three weight classes prior to the beginning of the competition.

Women’s Lightweight – 135 lbs and under

Women’s Middleweight – 136 lbs – 165 lbs

Women’s Heavyweight – 166 lbs and over

Men’s Lightweight- 175 lbs and under

Men’s Middleweight- 176 – 205 lbs

Men’s Heavyweight – 206 lbs and over

The Events: There will be 3 workouts, one for each of the major Olympic weightlifting style movements: Snatch, Clean, and Jerk. Each heavy lifting event will be coupled with a barbell challenge which serves as a muscular endurance test.

Workout 1: Each athlete will be given 8 minutes to find a 1RM in the snatch. ANY snatch variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest in which time he/she must load their bar to 50% of the max snatch they just achieved. The athlete will then be signaled to start part 2 of the first workout. The athlete must take the bar from the ground to overhead and the perform as many overhead squats in the 1 minute time allowed for the challenge.

Score for workout 1: (snatch max x 5) + (50% snatch x number of reps of overhead squats completed in one minute)

Workout 2: Each athlete will be given 8 minutes to find a 1RM in the clean. ANY clean variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest. The athlete will then be signaled to start part 2 of the second workout which is max reps deadlifts in 30 seconds performed with the 1 rep max clean just achieved.

Score for workout 2: (clean max x 4) + (number of reps of deadlifts completed with clean max in 30 seconds)

Workout 3: Each athlete will be given 8 minutes to find a 1RM in the jerk from the rack. ANY jerk variation is acceptable. The movement must be completed within the 8×8 perimeter marked off. The athlete will have a 2 minute rest in which time he/she must load their bar to 50% of the max jerk they just achieved. The athlete will then be signaled to start part 2 of the third workout. The athlete must take the bar from the ground to the chest and the perform as many push presses or presses from the chest in the 1 minute time allowed for the challenge.

Score for workout 3: (jerk max x 3) + (50% jerk x number of reps of push press/press completed in one minute)

Who wins? The person who lifts the most total tonnage all events combined. There will be a cash award for the winner of each of three weight class categories for each gender.

There will additionally be prizes for the strength tests portions as well as the muscular endurance portions.

Grand Prize Winners: 1k purse; Nike Romeleo 2 Weightlifting Shoes. For GP winners and Overall Strength and Muscular Endurance Winners: Rogue American Apparel; Harbinger Lifting Accessories; Caffeine and Kilo gift card and coffee; Gym Gypsy Journals; Invader Coffee

Push Up Man 2016 – Michael Page!!

On Tuesday, we shared with you the words from our Push Up Woman of the Year, Leah Alter. Today, we’d like to introduce and give you the pleasure of getting know our 2016 Push Up Man of the Year, Michael Page!

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“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”

 

When did you join the CFA community?
I started CFA 6 years ago.

What is one of your most memorable moments from your early days at CFA?
At the old CFA building they had the best WOD times and lifts on the wall. The Great Wall of Records was intimidating, but also inspiring. As one of the “old guys” in the gym, I knew it would be challenge, but I was determined to get on that wall amongst the young whipper snappers. One day “Karen” was the WOD, and if you don’t know Karen she’s mean, ugly and known to make men cry. But that morning I somehow fought back the tears and pain and scored a time worthy of the wall.

Any ‘newbie’ stories you’d like to share?Image may contain: 2 people, people smiling
I bent a barbell while doing box squats. Pretty sure that’s never been done before.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?
What I love about CFA is how it’s an individual sport that’s achieved by a group effort. Everyone shows up to work on their own fitness goals, but we motivate and encourage one another to accomplish the challenge.

What advice would you give yourself if you could go back in time to when you first started CrossFit?
I would say, “Hey, focus more on correct form than throwing up big weight.” But then my pride would probably say, “Whatever. I’m going for two PRs.” Then we would exchange countless insults.

How did you create long term fitness/CrossFit success for yourself?
I had to be consistent with my workouts. Coming in 4 times one week then once the next week doesn’t work for me. I realized staying fit was not easy. It’s a job. And I was ready to put in the work.

What keeps you motivated?
Being healthy for my wife and daughter keeps me motivated. My family has a history of heart disease and strokes at an early age. My brother, who’s an avid Crossfitter and only 40 years old, recently had a stroke. I’m pushing 39 and hell bent on beating the genetic card I’ve been dealt.

What makes you come in and train on days when you don’t want to? Image may contain: 3 people, people smiling, people standing and sunglasses
Mornings I don’t want to come in usually involve a workout I hate. But I make myself do it anyway, because you can’t get better at something while sleeping in.

Recent PRs?
Fran. I owe it all to my coaches. They convinced me to change up my strategy and just like that – my time dropped dramatically.

Current training goals?
There are two movements I have yet to achieve: Butterfly pull-ups and muscle ups. Those are my goals this year.

Tell us about an obstacle you have had to work through in your training. How did you work through it?
I’ve battled a low back injury for the last 2 years. I had it worked on at Airrosti, picked up a few stretching movements from my coaches and corrected a few lifting movements that might have caused it over the years.

What is your cheat meal go to?
Cheat meal or meals? To be honest, I’m really good at eating healthy during the week, but the weekends are brutal. It’s so hard to ignore queso when it’s staring you in the face. But since we’re talking about one meal, I would say a Mighty Fine cheeseburger and fries.

What does the Push Up Man title mean to you?
It’s a great honor. I see so many people killing it in the gym. Making great improvements. To be recognized amongst them is quite the achievement.

Thoughts upon winning the title?Image may contain: 3 people, people smiling, indoor
Honestly, I was completely shocked. Especially since I couldn’t make the party. So when my wife put me on FaceTime to accept the award over the phone I was stunned. Speechless. And needed a drink.

How will you use your new found Push Up Man glory?
I’ve tried to use it at home with my wife. I get as far as saying, “Hey, I’m the freaking Push Up Man! I’m kind of a big deal! So there’s no reason I should clean the dishes!” It has yet to work.

Leave the fine folks of CFA with some parting wisdom.
When life shuts a door… open it again. That’s how doors work.

Push Up Woman 2016 – Leah Alter!

If you missed the CFA Holiday/8th Anniversary Party, you might not have heard about our 2016 Push Up Man and Push Up Woman of the Year! We offer our sincerest congratulations to Leah Alter and Michael Page for their outstanding actions that lead to being the recipients of our Push Up Man and Push Up Woman of the Year awards. We are honored to present to you a look into the lives of these two beginning with Leah’s interview. Stay tuned for an inside look at Michael Page later this week!

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“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”

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When did you join the CFA community? September 2011
What is one of your most memorable moments from your early days at CFA? Any ‘newbie’ stories you’d like to share? My very first day at CFA and the workout was a 1 mile time trial. It was about 104 out. Miguel was the coach and I was the ONLY person in class. As you can imagine this day did not go well for me. Miguel was very encouraging even though I couldn’t even run 1 mile. I couldn’t wait to come back as I was determined to never get back to that place again in my life.

What is it about CFA that you love or that is different from other sports/programs you’ve tried?
CFA is just a special place. No matter what is happening in life, I know I can go to the gym and sweat it out with great friends. I always feel better when I leave.
What advice would you give yourself if you could go back in time to when you first started CrossFit? Check the ego at the door.
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How did you create long term fitness/CrossFit success for yourself?
What I love about Crossfit and weightlifting is that you can always get better…
stronger, faster, smarter. I am always learning and that keeps me hooked.
What keeps you motivated? Long-term health. I’m turning 40 in March and I am the strongest I have ever been in my life.
What makes you come in and train on days when you don’t want to? Shout out to the ladies of CFA! I absolutely love training with you. We push each other but most of all are each other’s cheerleaders. It’s awesome! No offense to you gentleman, you’re all badass too J
Recent PRs? Squat clean, front squat (those pause box squats work, y’all!)

Current training goals?
Train without pain 🙂fullsizerender4
Tell us about an obstacle you have had to work through in your training. How did you work through it? I have unfortunately been injured a couple of times. It’s hard because in many cases it is when you are hitting your stride in a training cycle or training for a competition. But I think the most important thing is to find something you CAN do while injured and get better at that. It has taught me to be adaptable, which helps in and out of the gym.
What does the Push Up Woman title mean to you? To me, the answer to this question is about the Push Up Women who have be awarded it before me. They are all smart, strong, passionate women who have given a lot of themselves to this community. I am so honored to be included in this group.
Thoughts upon winning the title? It’s pretty swell.

What is your cheat meal go to?
It’s never the same meal. I just like food too much to only have one meal. Top 3? Burger, fries and milkshake (post weightlifting meet), Pizza or chips and queso.

Leave the fine folks of CFA with some parting wisdom. My resolution for 2017 is to be more present. I want to spend less time on my phone/computer and more time connecting with people. This community gives me that opportunity every day and I am so thankful for you all.
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5 Steps to Make it Happen This Year || Coach Gen

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With the New Year upon us everyone’s minds are buzzing about goals, resolutions, and how 2017 is going to be different! We all know that for the first month or so our minds and intentions are in the right place, but as the year goes on those goals tend to become less of a priority. So how do we do it? How do we finally reach that goal we’ve been setting every year (some of us for years…)? Below are a few tips to help you follow through and meet those goals this year.

1)      Ditch the mindset of a New Year’s Resolution. If that helps to motivate you, awesome, but don’t make your goals dependent on the new year. Why should you only set goals for yourself when the calendar is rolling over? This automatically allows you to procrastinate on taking the necessary steps to reach your goal. It also limits you in that, “if you didn’t put it down on January 1 it’s not going to happen this year…” BS! Goals are just as evolving as you are and as you get closer to the finish line, you should continue to grow that goal. Your work isn’t over when you reach the goal… There’s more to accomplish! Start now and don’t stop!

2)      Establish your ‘why.’ Why do you want to lose weight? Why do you want to hit that # in your back squat? It doesn’t really matter what the ‘why’ is, just that you know the motivation behind your goals. The ‘why’ gives them purpose and knowing your ‘why’ will keep you moving toward them.

3)      Set realistic goals and have a solid plan to reach them. It’s one thing to say you want to reach a goal, but to be successful you have to really think it through and put it into action. Set a goal that is realistic for you and your timeline. A lot of folks like to follow the S.M.A.R.T method, but you have to find what’s right for you. Coach Wes gave an awesome recommendation of setting small goals along the way. Use them as stepping stones toward your big goal. However you go about it, create a plan so you don’t end up missing your goals because you got lost along the way.

4)     Prioritize your goals and avoid roadblocks. You know that thing you’ve always wanted to do, but you didn’t have time, or it was too expensive, or excuses, excuses, excuses…. If you truly value this goal enough you will find time, finances, or whatever else is needed to make it happen. If there is a will, there is a way. It’s up to you to figure that out. Things come up in life that you make time and money for and your own goals should be no different.

Even if you have taken all the steps to set yourself up for success, there will always be speed bumps along the way. Some of them are unavoidable, but there are steps you can take to help keep yourself on track. It’s important for you to identify the things that may cause you to get off track. Be aware of them and avoid them if possible. Making smart choices along the way will get you to where you want to be.

5)    Don’t take yourself too seriously. Half the fun of reaching a goal is the journey you take to get there! Surround yourself with like-minded people who will support you and keep you going, even on the rough days (and trust me, you’ll have those occasionally). Reward yourself when you reach milestones and find ways to make getting there interesting. It’s easy to go down the rabbit hole when you’re working toward something. If something goes wrong one day, wipe the slate clean and keep moving forward. It’s not the end, it’s just one of those speed bumps.

Ok, so get to it! Start now, make a plan, and make some cool shit happen! Whether your goals are fitness related or otherwise, the process is the same. I can’t wait to see all the amazing things you cool humans accomplish this year!

 

UDGUDE,
-Coach Gen

Congratulations To Our Award Winners!

Well, 2016 is coming to a close and we are so honored to have these incredible humans filling our space (and our hearts!) day in and day out! It is impossible to express our gratitude for our community’s support and hard work over the years, but we must be doing something right to continue having that support 8 years in! We have some exciting things coming up in 2017 and hope to see continue progress and growth in our community as well!

But first…. We have to recognize the winners of our 2016 Bitter Burpee awards and honor the always coveted Push Up Man and Push Up Woman of the year winners!

Our Push Up Man and Push Up Woman of the Year awards go to Michael Page and Leah Alter! 

THANK YOU for representing our little South Austin community so wholeheartedly. We are honored to have you two in this role and hope to continue supporting your journeys for many more years.

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“The Push-up Man and Woman of the Year exemplify everything that we love about our athletes, our community, and the human spirit. Not only do these people walk through the doors of CFA day in and day out, and work hard to improve themselves; they go out of their way to lift up everyone around them. They make their friends and families a priority over themselves. They lead and encourage by words, actions, and example. They represent the burning spirit of what makes our little South Austin gym unique and special. We at CrossFit Austin can humbly bestow no greater honor and we give our utmost heartfelt thanks that you both have chosen to make our gym, business, family, and lives a better place!”

 

***Stay tuned for an in depth interview from both of these folks after the new year. We can’t wait to hear all about what makes them tick!

 

 

 

Bitter Burpee Awards – As we all know.. Burpees suck, and so do these awards 😉 Image may contain: 25 people, people smiling, indoor

Golden Shoe Award (Kicks on point!)
Matt Milldrum

Blood, Sweat, & Cheers
(Most Accident Prone, Sweatiest, and Cheerleader)

Blood – Matt Carlson
Sweat – Austen Dyer
Cheers – JoAnna Brand

Mighty Mouse Award (May be small, but they pack a big punch!)
Kim Peabody

“Mr. & Mrs. Liftmas” (Gym Couple)
Lauren & Bobby

“Old Balls” (Veteran Members of the year)
Lane Lowke & Mr. T

“Yoda” (Mentor Member)
Brian Wei

 

 

Finding Balance During the Holidays || Coach Wes Kimball

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Its officially holiday time. Thanksgiving has come and gone and we are now 10 days deep into December.  This also marks the time of year when the internet starts to tell you how to “Survive the Holidays.”  Basically there are a few schools of thought on how to manage holiday season.

 

  1. Go ape shit crazy, you deserve it! YOLO!
  2. Go against the grain and start your New Year’s Resolution today. Firebomb this holiday season with discipline and self-righteousness.  
  3. Find a balance that allows you to enjoy important time with friends and family with out completely undercutting your fitness goals.

 

As you can a imagine we’re going to make a case for number three. As I’ve stated here before many obstacles in life and fitness can be overcome by creating awareness around the things that are actually holding us back and devising a plan to overcome that obstacle. In my experience there are 3 main obstacles encountered over holidays that can negatively affect our health and fitness goals.

 

Social outings

While your social life always seems to be competing with you fitness goals, the shear volume of social events increases seemingly exponentially during the month of December.  Office parties, and Christmas parties with friends and/or family all squeeze themselves on to the calendar in December. Generally these parties include free booze and plenty of poor nutritional options.

 

Travel

If you don’t have to spend significant time in an airport or on the road  in December, consider yourself lucky.  Let me just tell you there are very few “healthy” options in between Wichita Falls and Amarillo and even less in the Amarillo airport. Couple that with the fact that you are away from the gym and normal training routine and we have potential holiday landmines here.

Big Family Meals

Finally, we all love our Mom’s delicious home cooking. Unfortunately that 5 lbs of turkey, dressing, mashed potatoes, and pie isn’t going to help our six pack, or shave a minute off our mile time.

So what’s the answer? Well first of all I’m of the opinion that you should enjoy and maybe even indulge in all of the “problems” above. Why? Because they are all part of interacting with and participating in the lives of people that are important to us. We as humans are by nature social creatures, and the effects of isolation and loneliness can be just as detrimental to our health as lack of physical activity or poor nutrition.  Establishing and maintaining personal relationships is incredibly important and why the holidays should be enjoyed not stressed over.  So below are some ways to mitigate the damage done by the above obstacles while still enjoying and being thankful for the time we have with our friends and family.

 

Exercise Consistently

This is priority number one. One thing the holidays do bring is some extra time off from work, so commit to exercise 30-60 minutes 5-6 days a week. Trust me you have time. If you’re on the road go for a run, do one of our travel workouts , drop in to a CrossFit box, or even just help pops shovel snow for an hour. Exercise is the one thing you can have 100% control of during the holidays. Heck, you can even throw in some double days with Zone 1 work when you’re off from work.

 

Plan Workouts before and after big meals and social events

This is a simple, yet underutilized way to offset damage done by parties and big holiday meals. The post workout state simply put, allows the body to find productive uses for the calories we take in and mitigates the likelihood those calories will just be stored as fat (for a more detailed explanation of this check this article out). You should always train the day after (preferably in the morning) a big social outing or meal. While this doesn’t sound or feel appealing after a late night at the office Christmas party, it helps you mentally deal with “being uncomfortable” and not allowing that state of uncomfort to affect your training schedule. It also ensures that your training consistency is not negatively affected by social outings, and eliminates excuses from your vocabulary.

 

Reduce Calories outside of  big meals, and parties

Counting calories has a bad a wrap and rightfully so, but it does have some advantages especially this time of the year. The important thing to remember is that calorie counting on a micro level (per meal) is largely inaccurate. So stressing about the exact number of calories you take in per meal is counter productive. However, having an idea of how many calories you’re taking in over the course of the day has benefit to overall fat loss.  So on the days that you know you will take in a good amount of calories, reduce your intake by eating smaller meals earlier in the day or doing some intermittent fasting.

 

So there you have it! How to enjoy yourself over the holidays and not go completely off the rails! Enjoy yourself and your loved ones this month, and hopefully these tips will help you stay consistent with your training!

-Wes Kimball

Back to the Basics: The Strict Press || Coach Gen Schmidt

Last week, Coach Tim taught us how to lift a heavy load from the ground via the Deadlift. Today we’re going to break down a lift that allows us to move a load from the shoulder to overhead; the Strict Press. Being able to move a load from the shoulder to overhead and vice versa is a skill that transfers directly to daily activities. The most direct example would be loading a carry-on into the overhead compartment on a plane. The opposite is true when taking an item down from a high shelf. Without proper technique and support these actions could prove to be very difficult, in some cases even resulting in injury.

The Strict Press is a phenomenal lift for developing upper body pushing strength and mid-line stability. So, let’s take a look at the components of the Strict Press and how we can most efficiently perform the task.

We can also break this lift down into 3 steps as we did the deadlift.

  • The Set up
  • The Execution of the Press
  • The Return

The goal of the Strict Press is to move the weight from the shoulders to overhead in the most efficient way possible. The bar path should travel along a straight line both on the way up and during the return.  Proper execution of each step is crucial to a successful lift.

The Set up:

  1. Begin with the feet hip width apart and the bar resting on the shoulders in the front rack position. The_mg_4371 forearms should be vertical with the elbows slightly forward of the bar and hands fully wrapped around the bar with a tight grip. The hands should be slightly wider than the shoulders.
  1. Before executing the lift it’s important to make sure your body is prepared to move the load. With the feet planted firmly on the ground, squeeze the quads, the glutes, the core, and the lats creating tension throughout the body.
  1. Take a deep breath in and brace through your core in preparation to move the weight.

 

The Press:_mg_4379

  1. In order to keep the bar traveling in a straight line, we must first remove an obstacle; your head! Begin by pulling the chin back. Think ‘double chin’. This will create the space necessary to keep the bar on its path.
  1. Driving through the heels and using the torque you’ve created, push the bar upward, directly in front of your nose, until you’ve reached full extension. Make sure the bar is directly over your mid-line and you’ve returned your head to a neutral position.
  1. You should finish the extension with the elbows locked out and active, externally rotated shoulders. Be sure that you are still bracing through the mid-line by squeezing the core with the rib cage down and glutes tight._mg_4377

The Return:

Once you’ve successfully lifted the weight to a fully extended overhead position, you must bring it back down! Efficiency in the return is just as important as the initial press. We have the same goal in the return that we did on the way up; a straight bar path.

  1. Begin by pulling the chin back, once again creating the ‘double chin’ position.
  1. Keeping the external rotation in the shoulders, begin to pull the bar back down along the same path that it rose until it meets your shoulders.
  1. Finish with your head in neutral position. The elbows should remain slightly in front of the bar with the mid-line tight and feet gently screwed into the floor, repeating your strong set up position.

There it is! You’ve performed the Strict Press. This lift is a foundational movement that will transfer directly into more complex lifts like the Push Press and Jerk. By perfecting your movement in the Press you’ll be setting yourself up for success in future lifts.

The main points to remember are:

  • Create tension throughout the entire body to support the lift. It starts from the ground up! Mid-line stability is key!
  • Full range of motion is important. We want the arms fully extended in the overhead position with tight, active shoulders.
  • A straight bar path during the extension and the descent will result in the most efficient lift.

Happy Pressing!

-Coach Gen

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