Crossfit Echelon

It's the last day of 2020. It's pretty crazy, right?! I'm writing this as a final thought for the year. I still can't get over it.....WHAT A YEAR !!!... As I reflect on all this year has brought there are 3 big lessons of 2020. This is what I've seen play out in the health & fitness industry this year... 1. We should always be VIGILANT with HEALTH. This year we brought more to light how much our health means. We spent the year guarding and protecting our health because there was an immediate threat. However, what I saw as a health professional was that there's always been a threat to health. It was wasn't treated with as much urgency. High blood pressure. Processed foods. Inactivity. Those are also threats to our health. They're not as obvious but they shouldn't be ignore. 2. It's more about the COACHING than the PLACE. Our fitness routines shifted this year (unrestricted access to gyms and classes....to at home and park workouts...not to mention little to no access to equipment). But what I saw remain the same were the HABITS our members had already developed. The members at Echelon have worked on these habits for years. When their routine changes, they still had their habits. So. even if they couldn't come to the gym, they still found ways to stay active and eat healthy through our online & remote programs. Our programs are more than a "place" to workout. It's the coaching you get to stay committed to...even if the world is in a global pandemic and you can't to into a physical location. It can be easy to let go of habits when routine changes so that's why our coaching is so important. 3. Community is so valuable. As human species, we thrive in communities. A big part of why people see success in our program is because they have a community supporting them. There's nothing like being a part of a community to keep you accountable to your goals...whether online or in-person you need this type of support in order to stick with it. A lone ranger will quit much faster than someone in a tribe. This year has been challenging but I hope it taught you your own lessons. Reply with something you learned from 2020. #newyearsresolutions

It’s an overwhelming let down: you worked so hard to find a gym, but you only went a few times, so feeling guilty about wasting money and not sticking with your goal is still on your mind. If you want to get amazing transformational results, you’ve got to learn how to implement healthy habits consistently. Without clear steps to follow or a guide to walk you through the process, can you really be certain you’ll reach your goal? It’s not your fault Many people start gym membe...rships without ever reaching their goal, but here’s the truth This is because gyms want you to pay and not attend. They’re actually counting on you to fail. They enroll thousands of members in hopes that they don’t regularly attend, and if every member did attend, they'd fill up with just a few hundred people in the building. The reason so many people are frustrated with their gyms is: A gym doesn’t offer a real solution to your problem They don’t care if you go or not go, just as long as you pay We’ve helped over 6,000 thousand people who have tried and not succeeded on their own with gym memberships, online workouts, and do it yourself programs. Our coaching program offers a simple plan with step by step guidance with the accountability you need to finally reach the goal you’ve been dreaming about. With support like that can you imagine what you could accomplish in the next 90 days? If you want to know how we can help you (and much more), schedule a discovery call. We’ll help you become the fit and healthier person that you’ve always wanted for yourself. Click below to schedule your call with a coach today! https://crossfitechelon.com/ #crossfitechelon #echelonbuilt #echelonathletics #fitness #fitfam #fitmoms #fitdads #fitnessjourney #nutrition #sweatyfriends #sweat #success #motivation #goals #placercounty #rocklin #roseville #lincoln #injurypreventionentiontraining #activeforlife #personaltraining #coach #painfreelife #activeliferx #crossfit #crossfitathlete #painfreefitness #preventinjuries #nopaintrain #performancebasedtraining

Pursue one great decisive aim with force and determination. Carls Von Karlswich We are an unrelenting bunch aren't we. Everyday there is a specific attribute that we are focussing on.... Here is an insight today. We are focussing on "P R E S S I N G. D O W N." Chest-to-Bar/Pull Up: 1 We must get a little further behind the bar than we think is necessary. 2 Use more muscle, by focusing on a push down with straight arms to get the big lat muscles more involved and pushes us farther behind the bar to account for the greater range of motion 3 The pinkie knuckle positioned over the bar, push down on the bar before pulling in order for the chin to break the plane. Power Cleans: 1. We start (before you even start the lift) by pushing the arms down straight by flexing the triceps -- which allows for the best core-to-extremity movement pattern [[[ REMEMBER: The arms won't bend until we reach triple extension with the lower body ]]] 2. By pushing it down towards the body (just like the pull-ups) this gets the lats involved and keeps the weight close to the center of the body Push Jerks: 1. Instead of thinking of pushing the bar to its max height, think about using the bar to P U S H I N G. Y O U R S E L F. D O W N. [[[ This will help us catch each rep with a locked out elbows ]]] 2 The goal here is to push down just as aggressively as you drove up with the legs The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. One great decisive aim. What it hones in on, is the factor of choice. To be able to stand in a room with a thousand doors, and be able to close 999 of them. It can be ironically be far more challenging to *not* do something than to do it. Together let’s take a step back today, and boil things down the basics. What are we after? Sometimes less can be more.

#Repost @coachhunterck with @make_repost Everyone meet George! George came to me a few months ago after he was experiencing pain in his shoulder during his CrossFit workouts. It had been bothering him for awhile but kept working out through it, as many athletes do. His main complaints were:... 1. Pain while pressing overhead 2. Pain while hanging from a bar or any kipping motion 3. Pain while doing push ups or any type of snatch After talking some more, we discovered that his symptoms usually felt better after a long warm up but consistently came back, sometimes worse than before. Eventually this started to bleed over into his every day life, making it difficult to sleep on the affected side or do work around the house. It was time for lasting change. That’s where I came in. We ran through a thorough movement and strength assessment and found key areas of opportunity for growth in his flexibility and mobility. We also included some specific strength protocols to help keep his tendons healthy. One of the movements we incorporated was the landmine press that he’s rocking in the video. The landmine allows George to continue to press overhead and build resiliency in a pain free range of motion. He gets to continue working out while improving his pain at the same time. After a few months of working together, he has already shown improvement and can sleep on the affected side again without discomfort! Pain free training is possible. What injuries have you been dealing with? Shoot me a message, let’s see what we can do. #painfreetraining #crossfitinjury #injuryrehab #crossfitbeginner #shoulderpain #kneepain #eastsaclocal #personaltraining #eastsacpersonaltrainer #eastsac #personaltrainer #rocklinca #rosevilleca

Do your shoulders hurt every time you do a kipping pull up or some toes to bar? This simple test will give you a better idea as to why! 1. Start off by laying flat on the floor with your arms at your sides, elbows locked out, index fingers up. ... 2. One arm a time, rock your arm back behind your head as far as you can go until you feel some sort of discomfort. As soon as you feel some discomfort or your elbow bends, return to the starting position. 3. After you did both sides, do both arms at the same time and note any changes. How far were you able to go? Where was the pain located? The goal for this test was to have your forefinger and forearm rest comfortably on the ground behind your head with your elbows straight and no change in your upper back positioning, all without pain. Anything other than that is considered a limited test (I have a slightly limited test in the video demo) Pass the test? Awesome, kip away If you have a limited test, your shoulders do not have the flexibility to safely reach the positions required for kipping. That means every single time you hop on the bar and try to crank out some kipping pull ups, you’re increasing your risk for injury Now how do we fix it? First, get a full movement assessment from a Coach. If you’re not assessing, you’re guessing. And guessing is wasting time. After that, movements like the eccentric dumbbell pullover may help! 1. Grab a 2.5lb or 5lb weight and lay on a bench. 2. One arm at a time, rock your arm back behind your head. 3 seconds down, 1 second up. 3. Keep your low back pressed into the bench and elbow locked out. As soon as your form dissipates or pain is present, return to start position. The key to pain free training comes from identifying the sources and intentionally working on them with a Coach that is dedicated to your growth and progress. If you’re sick of modifying movements, working out in pain, or simply want to learn more, DM me! Let’s talk #crossfitechelon #echelonbuilt #rocklin #roseville #lincoln #injuryprevention #nopain