What makes a person an expert?

There are constant seminars, podcasts and articles with individuals stating that they have the key.  Whether that be helping you move better,  keeping you healthy, or getting you stronger, how do you figure out what is good information and what is just a sales pitch to get you to buy the product?

I was recently coaching a USA Weightlifting Level 1 Sports Performance Coach Certification.  We normally see all ranges of professionals, from Collegiate Strength and Conditioning Coaches to CrossFit Coaches, but regardless of their background they all usually have some type of background in the Olympic Lifts.  During the lecture Ursula asked if anyone knew John Garhammer since a majority of the research that she was quoting was from John, not one person raised their hand.  I casually asked who knew of Jon North, and everyone raised their hands.  This, my friends, is a problem.

So, what is it that makes an expert an expert? And who gets to decide?  First thing, if someone states that their way is the only way, RUN!  Not only is this a sign of pure ignorance, it’s down right dangerous.  Second, just because a company states that someone is an expert, means absolutely nothing.  Third, you need to do some of your own research.  This is essential if you are serious about becoming more educated and a better athlete.  I have always been a huge advocate of educating my athletes. I want them to not only understand what they are doing, but why.  I believe that making this connection is a valuable tool for any coach/athlete.  Now this does not mean that all information coming from  self proclaimed experts is wrong, but you must be critical (even skeptical) of  anything that is presented in a dogmatic fashion.

I’ve specialized in Strength and Conditioning with a focus on the Olympic Lifts for a long time ago, so that is what I feel the most comfortable giving people advice on.  If you’re needing work on CrossFit specific work capacity or sprinting technique, I am going to send you to Coach Aaron.  The same goes for Aaron when one of his athletes needs work on weightlifting.  That is what makes a great coach, being able to know what your knowledge is and not letting your pride get in the way of giving your athletes the best overall package.  I pride myself on the fact that for nearly nine years I have been in this industry and I have constantly surrounded myself with coaches that are better than me.  That way I have a lot of professionals that I can reach out to if need be.

I want to challenge all of you at CrossFit Austin/SouthSide Athletics to empower yourselves.  Do your research, and makes sure that the research you read is thoroughly proven.  Below I’ve included some fantastic articles/research on the Olympic Lifts that I wanted to make available.

-Coach Thomas

Garhammer, J. and B. Takano. “Training For Weightlifting”. In: Strength and Power in Sport  (P.V. Komi, ed.), THE ENCYCLOPEDIA OFSPORTSMEDICINE, Volume 3, Blackwell Scientific Publications, Oxford, England. Chapter 16, pp. 357-369, 1992.

http://www.csulb.edu/~atlastwl/Training_for_WL.pdf

** Garhammer, J. “Weight Lifting & Training” (Chapter 5, pp.169-211). In: Biomechanics of Sport

http://www.csulb.edu/~atlastwl/Biom_WL&Wt_Training1989.pdf

Performance – Week 3 of 3 Strength Phase
A. Jerk x1x7 by feel Rest 2:00
*Weight Recorded
B.
400 M Sled Drag @ 45 lb, 25 lb
*every minute 5 Clap Push-ups
*Total Push-ups recorded

Foundations (Test)
Skill
Kip/Jumping Pull ups

5 Rounds
200m Sprint (Start at the corner)
5 Burpee Pull ups
Rest Walk back

Test
Front Plank + Slow inch Worm  x60 secs + 1 (Focus on heels down early)x 3

“Find the good. It’s all around you. Find it, showcase it & you’ll start believing in it.” – Jesse Owens

What’s your best Snatch story?

Performance – Week 3 of 3  Strength Phase
A. Clean x1x5 by Feel (appx 90+)

B.
2 Rounds
10 Strict Pull-ups
15 Box Jumps w/ Step Down @ 24”, 20”
20 No Push-up Burpee
25 Back Squats @ 95 lbs, 65 lbs
30 Double Unders
*Total Time recorded

C.
30 Hollow Rocks

Foundations
Skill
Jerk

A. Jerk x3x5
B. Back Squat x8x3

4 Rounds
250m Row
50m Tire Sprint (M-45#, W-25#)
8 DB Thrusters

“Life’s battles don’t always go to the stronger or faster man. But sooner or later the man who wins, is the man who thinks he can.” -Vince Lombardi

A huge thank you to all the veterans at CFA and everywhere today

All Levels
6 Rounds
6:00 AMRAP
6 DB Snatches @ 45 lb, 25 lbs (Total)
8 Pull-ups
10 DB Thrusters @ 45 lb, 25 lb
12 Double Unders
*2 person teams, each athlete will complete at total of 3 rounds, Athletes alternate after each round is complete
*Total team round recorded

Well done, Corndog!

All Levels
A.
EMOM Alt. for 16:00
5 Front Rack Walking Lunges / Leg
5 Dumbbell Push Press
B.
8 Rounds
200 Row
5 KB Swings @ 24K, 16K
Rest 2:00
C.
2 Rounds
Front Planks :60
Rest :60

[youtube]https://www.youtube.com/watch?v=5XIGu3Kxg2I[/youtube]

Performance – Week 2 of 8
A. Hang Power Snatch by feel x2x7 Rest :90
B. Back Squat x2x5 @ 95% Rest 3:00
C1. RDL by feel x5x5 Rest :30
C2. Weighted Pull-ups by feel x4x5 Rest :90

Foundations
Skill
Kip / Jumping Pull ups

A. Chin ups or Chin over Bar holds x2/30 secs x 4

Ladder  6-1
Push ups
Kip/Jumping Pull ups

5 Rounds
50m Resisted Sprints (Just Tire)
5 Burpees  w/ Max Jump
Rest 2 mins

 “Challenges are what make life interesting and overcoming them is what makes life meaningful.” – Joshua J. Marine

Shelby, Lulu & Sidney take on the Snatch in CFA Ladies’ Class! #ba

Performance – Week 2 of 8 Strength Phase
3 Rounds
400 M Run
20 Power Cleans @ 95 lb, 65 lbs
20 Thruster @ 95 lbs, 65 lbs
20 Burpee over Bar
*Time recorded

Foundations
Skill
Snatch

A. Power Snatch + OH Squat  x1+2×5
B. DB Step ups x8/ea leg x3

12 min AMRAP
300m Run
10 Wall Ball
10 KB Swings

“I don’t regret the things I’ve done, I regret the things I didn’t do when I had the chance.” –Unknown

Performance – Week 2 of 8 Strength Phase
A1. Push Press x3x5 Rest :30
A2. DB Walking Lunge x5/leg x5 Rest :90
*Push Press Weight Recorded
B.
5 Rounds
Hill Sprints (Walk Back)
5 Burpees AFAP
Rest :60
C.
3 Rounds
10 V-ups
5 Strict KTE’s

Foundations
Skill
Headstand or Handstand Holds

A1. Press x1-2×6
A2. Bent Over DB Row x4x6

3 Rounds (45# M, 25# W)
50m Tire Pulls
50m Tire Reverse Pulls
90 sec Rest

Core:
TGU x1/1×5

“Just know, when you truly want success, you’ll never give up on it. No matter how bad the situation may get.” – Unknown

Performance – Week 2 of 3 Strength Phase
A. Hang Clean + Clean x2+1×5 by feel (appx. 80-85%)
*Clean weight recorded
B.
2 Rounds
2K Row
7 Ground to stand Rope Climbs
*Avg. Row Time Recorded
C.
3 Rounds
10 Hollow Rocks
:60 Hamstring Stretch

Foundations Test
Skill
Deadlift

A1. Deadlift x1-2×6
A2. Push ups  x4-6×6
B. SL RDL w/ KB x 8×3

Test
Mile

“Never underestimate the power of a small group of committed people to change the world. In fact, it is the only thing that ever has.” ~ Margaret Mead

All Levels
6 Rounds
15 Dual KB or DB Thruster @ 24K, 16K
15 Box Jumps w/Step down @ 24”, 20”
1 Gasser
*2 person teams, each athlete will complete a total of 3 rounds. Athletes alternate after each round is complete

True story!