johnchristiansingleton johnchristiansingleton

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John Singleton  Masters Degree - Osteopathy CF Level 3 Coach @theprogrm #TheProgrm 💥 #TheProgrmSTRONG 👊 #68 🌍 .

A question for coaches/athletes:
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You only have 1 movement that you can use to test how well an athlete is moving for the sport of CrossFit - which one would you pick?
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My choice = Double Kettlebell Overhead Squat 🕺. Interested to hear your choices and why.

#TheProgrm
@TheProgrm
#Movement

3 different categories 3 first place finishes 👊.
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Elite Female: @jacdah
35+ Female: @ursulafasel
Rx Female: @maritanaess
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Huge congratulations to these ladies and all the other athletes we had competing this weekend. ⠀⠀⠀ ⠀⠀⠀⠀
@frenchthrowdown great competition and very well organised, again thanks to all volunteers and organisers who made it possible.
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Finally @jacdah is going to take me out for dinner 🕺.

#TheProgrm @theprogrm

Re-patterning the squat.
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We (humans...) are very good at acquiring habits. Some more useful than others. For example if we have an injury or pain somewhere we may walk/squat slightly differently. If this is repeated over a longer period of time we may retain this pattern even after the injury/pain has gone.
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Therefore if we want to restore our previous walking/squat pattern we need to work at it. In this case trying to re-attain symmetry in the squat is the goal. Here we have slowed down the movement and used plates under the heels to compensate for an ankle restriction. Therefore even whilst we are improving the ankle range the quality of the squat pattern can still be improved at the same time.

🏋️‍♂️ @arnarw
#TheProgrm
@theprogrm
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3 weeks of Regionals - done.
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It has been amazing following our athletes over the weeks and a huge congratulations to those of you who are going to Madison. As many know I would have loved to see @jacdah standing on the podium this year. There are many factors that go into being at your best on the competition floor and this year we had a couple of factors that ultimately lead to that not happening. The rollercoaster of emotions can be quite intense especially for the athletes that pour their heart and soul into competitions, however the cliché does hold true:
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“Sometimes it’s about going there, not getting there. Sometimes it’s the journey that teaches you a lot about your destination. And sometimes when you get there, you’ll look back and you’ll realize that you wish you could go there again because all the experiences are the reason that you are who you are today.” - Ancient philosopher, Drake.
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Also a massive thank you to the volunteers at Regionals, you guys are incredible. Some travelling to multiple countries to help support the athletes doing what they do, mostly working 12 hour days and always being helpful with questions, so thank you 🙌.
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Let the journey continue 💃.

#TheProgrm
@theprogrm
@crossfitgames

It is often hard to express how hard some athletes work for the opportunity to be on the competition floor. Hours in the gym, sacrificing social events, sacrificing earning money all to be there.
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Personally I could not be prouder of the work @jacdah has put in this year, a big focus this year for us has been living in the moment and enjoying each step of the journey. We have managed (most of time… 🙈)
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Today is your moment and you have earned it 😘. Today is game day.
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A massive good luck to all of our athletes out on the competition floor this weekend. It is going to be an exciting weekend.

#TheProgrm @theprogrm

2 Teams going to the 2018 CrossFit Games 🤩!
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Couldn’t be prouder of these 2 teams. The teams weren’t formed as super teams, just groups of friends who came together to train with the same goal in mind. Both teams happen to be formed of 4 humble, friendly and hard working individuals and I couldnt be happier to see them with their #GamesBound tops.
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Congratulations guys 👊.
@rxperformance.no
@teambutchers

#TheProgrm
@theprogrm

The best kind of Birthday present from @teamrxperformance - an event win on a Saturday at the European Regionals 🤩👌.
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#TheProgrm @theprogrm

Super proud of this kid, not just this weekend but over the last few years. Although he didn’t achieve his end goal this year of making the CrossFit Games as a teen, his attitude and integrity is well above his age.👏
#truechampion
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I know a lot of athletes who relate to this story and go through hard times before achieving what they have set out to do.
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If you relate to this and have a spare few minutes today to send @manu_dobon some love, just to let him know the future is bright for him. 🌟❤️
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Smooth seas never made a great sailor.
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#AGOQ
#Teen
#thefutureisbright
#TheProgrm
@theprogrm

This is a write up by a old colleague of mine, the write up is based on a recent article published in on a British television channel (Link to article at the end), however I feel the insights of the article should be shared more widely as the points are extremely important for those working with athletes and people in pain in general.
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It is a relatively long read for insta, but give yourself at least 5 - 10 minutes to fully understand the messages being conveyed:
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“Hopefully patients all over the country will be managed more wisely, with more respect, and genuine altruism, rather than shackled to the often meaningless results of their scan, 'bad posture' or week core/ gluts/ whatever else they have been told is weak/ switched off etc.
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For me some of the key points here that the public desperately need to understand, that therapists need to universally convey are:
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1: The majority of low back pain is harmless and will resolve with good advice and simple care. Yes, back pain hurts - a lot in some cases, but that pain is rarely an indicator of damage, and flare ups are not an indication that things are slipping, and nerves are being trapped etc. This article clearly highlights some of the true warning signs associated with back pain (there are many others such as a history of cancer etc, but this is a start).
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2: Scans are invariably an obstacle to people getting better, rather than an adjunct. People in pain have learned to identify themselves by their scan result. It's sad, and disabling. In doing so they ignore a plethora of information that will yield more beneficial results. (Continued in comments)
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#TheProgrm @theprogrm

Repeating workouts.
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It is not very often we get to “practice” and redo workouts in a competition setting.
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The biggest trouble with this is it is hard to put your reflections on the workout into action.
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Often we speculate that we could have gone faster if we did X or could have lifted heavier if we did Y. However it is rare we actually test the statements to find out if they are true.
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The Open gives us the perfect opportunity to test these reflections and see if they were correct.
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Before you repeat, it is obviously important to think through the areas that you can improve and also how are you going to improve on these areas?
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There are exceptions to this rule, for example if you hit the workout “perfectly” so there is no current perceived room for improvement or the workout exposes you to possible injuries or fatigue for the next phase of competition.
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#TheProgrm @theprogrm

Warm - up.
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Warming up for a session should have 2 components: The 1st being to put yourself in an optimal state for the training you are about to do. The 2nd to give you the opportunity to work on areas that need to be improved over the long run.
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Warm-ups don’t have to be 60 minutes long or involve 1000’s of movements to be effective (although they can do).
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In essence to optimally prepare for your workout your warm-up should involve the movements you are about to do. A lot of athletes miss this simple step. As a general rule: If a movement isn’t feeling good before you begin the workout, you aren’t ready for the workout.
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For example, if the workout involves squatting, but before you start the squat feels stiff and un-easy don’t just rely on the adrenaline of the workout to help, put the work in beforehand. Secondly it should involve preparation of the specific energy system you are about to be using (To be covered in a separate post).
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The next component is to give yourself an opportunity to improve yourself as an athlete. Struggle with skipping? Do you have poor overhead mobility? Sending 5-10 minutes each day on areas you need to improve has an accumulative beneficial effect. Pavel Tsatsouline had a great concept of greasing the groove, doing movements you struggle with often, however never close to failure, which can be a great concept to use for working on the skills you need to improve. This is a concept I often use with my athletes and in their daily movement routines.
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#TheProgrm @theprogrm
#Reebok @reebokes
#TheWodLife @thewodlife
#Clnathletics @clnathletics

Train smart.
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It is easy during workouts to get caught up in lifting heavier weights than you need (or you should...), just because it is written RX on the programming or your mate is going heavy.
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However one area it is paramount to focus on movement quality over weight is accessory work. It lays the foundation, if it is done badly, this will be reflected in your training.
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A classic accessory movement where the focus should be on quality is the ‘Good Morning’. The movement should hinge at the hip the low back shouldn’t move but stay fixed. However athletes often go too heavy and too deep just to get more of a stimulus, this causes the back to round and completely misses the purpose of the exercise. Once you have the technique down, of course go heavy. But only at that point...
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Quality over quantity. 👊
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#TheProgrm @theprogrm
#thewodlife @thewodlife
#Cln @clnathletics

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