Brain Fart - what now?


sometimes you/your athlete just has this mental brain fart thing.

that usually means that the nervous system is approaching overload or has overloaded.

one thing you can do to give you some space, or some working room, is something so far away from lifting.

talk about or do something that forces the athlete to engage and think but about something that is very much not weightlifting.

so in this case movies. what is your favorite movie? other questions i like are - where are you from? what is your favorite food? who is your favorite actor? where do you get good tacos/bbq/sushi around here? things like that.

coaches play with that little life hack. see how far it takes you.

#getliftinggetlifted #reachyourpotential

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3 Great Rules

Good rules for being a good coach and for being a good person from one of the best coaches ever.

In life, in lifting, and in coaching, there are shortcuts that you can take, times where you can choose to turn a blind eye because we're lazy or scared to do the right thing.

I play for the long game. Set up the foundations and basics now so that we can build upon them later on. In life, I choose to do the right thing because it's what I would want done for me and because it helps bring peace to my heart and soul - it helps me sleep at night.

In terms of doing the best we can - fortunately or unfortunately, we don't come in with all the answers. I know I'm a good coach but I also know that I don't know everything.

Also each athlete is different, so what works for one athlete may not work for another - so in that sense, it's like starting fresh each time. The only thing I can do, and the only thing I ask my athletes to do, is to do my best and for them to do their best.

For the lifters...

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Partner with your Athlete


partner with the athlete to get them where they want to go. that's my coaching philosophy anyway....

in this 30 sec -ish clip with Cheryl we worked on the basics of the high hang snatch - positioning and then jump up and back into the bottom of the overhead squat.

Cheryl is a fantastic athlete - former Masters Crossfit Games competitor and to be honest, i was having a little trouble with her jump. i mean she was jumping, and backwards, but the jump seemed and felt muted. overly controlled. not powerful and forced almost.

being that she is such a great athlete, my suspicion is that this movement, while cue-ed and encouraged in different ways, was a result of over-thinking, and then performing what she though the movement should be versus what i was asking for.

so i looked around and thought, i want to see if she can jump. no pvc pipe in hand, i just want to see if she can do it. because if she can do it, then my suspicions are correct - she is over thinking it, also we can bring this...

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Snatch Deadlift Postioning


whatchu doing there coach wu?

i'm showing silver proper snatch deadlift positioning. the snatch deadlift is the hardest part of the lift, hands down.

there are so many things going on from a technical positioning standpoint that it's important to understand and execute it correctly in order to get PRs and lift maximal weight.

as you pick the bar up off the ground to above the knee, weight starts ball of foot or midfoot and travels back toward the heel. as it does that, the back angle stays the same.

two common faults when athletes do this is that they off load the legs by either raising the butt up, or by going around the knees.

coaching tip: there are many things going on here that i want silver to see and understand.

so as i demo for her, i ask her to only look at one specific part of the lift - for example weight transfer on the foot, then on the next rep i ask her to look at another part - the back angle remaining the same.

try this with your athletes. break things down into...

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