Activity
Mon
Wed
Fri
Sun
May
Jun
Jul
Aug
Sep
Oct
Nov
Dec
Jan
Feb
Mar
Apr
What is this?
Less
More
Memberships
Ruth Performance Lab
331 members • Free
6 contributions to Ruth Performance Lab
17d •
The BEST Rip Repair
My youngest daughter got a rip last week playing on the bars during QF and I needed a way to help it heal without some of the headaches we always deal with - skin cracking, reopening, etc… Normally I just use skin glue - it stings BAD but once it dries the rip heals under it pretty fast, and during comps it makes it so you can compete without thinking about it or bleeding everywhere. But it stings so bad I didn’t think it was an option for a kid. I had these hydrocolloid bandages sitting around in our first aid kit so I decided to try it on her. Zero pain, stayed on extremely well, and the fastest rip healing I’ve seen. I got a pretty good rip in my Thursday session and slapped one on - so far zero pain, and it’s keeping the moisture up so I’m assuming no cracking and it’ll heal fast. Just wanted to share since dealing with rips can be a huge pain and sometimes they linger forever. Anyone else have tips for rips?
0 likes • 17d
From doing too many tattoos I discovered something called Second-Skin. Looks similar to this bandage. You can cut it however you want to fit any place. You can layer it too. You slap it on like bandage .. and basically like the name it's like another layer of skin on your skin. It won't hold if you abuse it but it can keep the place clean and moist. Probably won't hold more than a couple days on the hand but you can always put another piece. We always have some cream for skin tears, used different stuff.. all the same from what i've experienced.
18d •
Post QF Focus?
I’m curious about what everyone’s focus is post QF? Athletes: if you’re not moving on to semifinals - what is your plan for the “off season”? Will you compete this year in some in-person events? Dabble in Hyrox? ATHX? Xenom?! (The name 😂) Coaches: what are you preparing your athletes for? What is the primary training focus for your clients as you shift into the off season?
1 like • 17d
Coming from a small country we barely have semi - level athletes. But the whole yearly prep for our CF community here rotates around 1 big competition in June. So most of what i'd call Quarter-level athletes are in mid prep for the Qualifiers next month or the higher top that soon to start the prep for the comp. Myself going for FTD Master 35-39 next month (hopefully if ... Say geopolitics won't interfere, which unfortunately is highly probable) And already dreaming about a nice quality proper off-season, I always enjoy it way more.
Jan 11 •
Stim Matters: The Deadlift Deep Dive
This week @Ryne Sullivan and I dedicated the entire episode to deadlift inside of competitive CrossFit context. We covered everything from assessment --> programming for strength vs capacity --> technical issues --> and A TON more. In the episode I promised I'd provide a copy of my internal notes that I put together before the show, so I wanted to post those here for anyone who wanted them AND as a way to stimulate discussion. I'm really curious about how other coaches in the space approach "the deadlift problem" for competitors -- how frequently do you attack the movement? What are the principles or pillars you use for programming? Do you view the capacity vs absolute strength debate through a different framework? Episode link: CLICK HERE TO WATCH Notes below: ----------------------------------- 1. SEPARATE THE PROBLEM: STRENGTH VS CAPACITY ----------------------------------- Treat deadlift strength and deadlift capacity as two different adaptations. Strength - Neural output - Confidence in heavy positions Capacity - Repeatability of hinging under fatigue - Often shows up inside mixed-modal work Trying to solve both with the same tool is the mistake. Key takeaway: If you want to get someone stronger, you need to address the neural aspects of strength. If you want them to be able to repeat deadlift under fatigue, that's a 2nd order problem of metabolic demand + strength requirement. ----------------------------------- 2. DEADLIFT STRENGTH IS PRIMARILY A NEURAL PROBLEM ----------------------------------- Move away from high-volume deadlift strength work! What not to do: - High-rep tempo deadlifts (useless for building top-end strength in a healthy well trained athlete) - Large weekly deadlift volume “to get stronger” - Treating deadlift like a hypertrophy lift What to do: - Heavy singles, doubles, triples -80%+ of 1RM 5+ sets per week - Hand-release or full reset reps (no touch-and-go)
2 likes • Mar 21
Usually In Crossfit i program the deadlift as a skill from a heavy exposure perspective I want the athlete to know how to deadlift well. Rarely do I want them to go really heavy or actually test 1-3RMs In that regard I push strength through Squats and if the athlete need more posterior chain focus than I'll do it with other exercises and deadlift variations but not just deadlift from the floor. So Squats and posterior chain exercises to build the absolute STR if the deadlift, using the actual skill of deadlift a Max weight rarely but I do throw it in a 6-8 rpe format weekly or biweekly depends on how strong the athlete is or how much of an issue the exercise is itself .. if it is. If I want to really push it hard I'll usually use Clean/Snatch deadlift variations and just throw them more frequently. I don't take a hard note on sticky points in the deadlift as I don't see it really matter that much to train through the deadlift itself. If an athlete shows weakness in a specific point of the lift for me it usually points out a general weakness that I just need to pay attention to. Weak glute,back,legs etc... Pushing specific work for it through the deadlift to add 5-10kg to the lift makes no sense to me as I rather push strength through other ways -ways which also will improve the athletes other lifts as well. So I always rather see 5-10kg increase In the squat instead and the deadlift will follow.. as many other lifts. top end deadlift str been seen really rarely and the time-effort-fatigue doesn't worth it in most cases. Only the top athletes In the world has the opportunity to show deadlift top end STR up until now, no? Maybe some local comps too but I'm very posterior dominant and I deadlifted 300kg , haven't once met it in a crossfit comp for 12 years myself, I wish though... I do feel comfortable pushing volume and reps and tempo in the deadlift for begginers. So mostly I approach the deadlift as a capacity skill after the begginers phase. Depends on the person and the quality of his deadlift movement I can begin is journey just with high reps , then move to density work as emoms-for time and such..
Mar 4 •
Case Discussion: Athlete With Multiple Injuries – SI Joint Pain Limiting Unilateral Work
Hi everyone, I’d appreciate some input on a case I’m about to start working with. I’m beginning with a new athlete. I completed the TTT Movement Course, so I plan to apply principles from the Fives model, but I’d also like to open this up for discussion and hear additional perspectives on approach and progressions. She is 45 years old, previously competed in CrossFit, and her goal for the coming year is simply to return to consistent, enjoyable training without pain. Current issues: • SI Joint inflammation (Sacroiliac Joint) – at one point there was even concern about possible arthritis• Partial labrum tear in the shoulder – no pain in internal rotation, but external rotation is painful Movement observations so far: • She can perform most bilateral lower-body movements until the load becomes painful• Unilateral lower-body work is currently not possible (split squats, lunges, SL RDL, SL hip thrusts)• Running is not currently an option due to pelvic pain During the initial assessment I tried to identify a pelvic imbalance, but didn’t see any major asymmetry in the 90/90 testing. The pain during unilateral work appears to be immediate during execution, rather than delayed soreness. Programming-wise, I’m fairly confident in the overall direction. The template will likely emphasize: • Freedom / Variability / Self-Mastery• Isometrics and tempo work• Extensive hip and ankle mobility• Very controlled, foundational strength work I still need to complete my full movement assessment battery, including the additional tests I incorporated after the TTT movement course. My main questions: 1. Why do you think unilateral work might currently be such a major limitation here? 2. How would you approach progressing it back in? 3. Is there anything else you would consider prioritizing in this situation? I already have a general structure in mind, but I’d really appreciate hearing how others might approach a case like this.
1 like • Mar 5
Can't answer for 1 But 2. Did you try regressing and check just isometric holds? No added weight. Just holds , bracing and breathing.. Maybe then introduce isometric efforts, building from light effort into max effort. A while after that going with eccentrics and slowly try low rom unloaded full motions slowly building to full motion with no loads. As an idea for regression then progression
Feb 27 •
Speed work for Endurance-type & Velocity
Hello everyone Was just listening to episode 23(I think) of The stimulus matters with Mike Allen and really wanted to dive a bit more into this. Is it something you found usefull with lower level athletes? I working with quite a few quarterfinle+ Endurance type athletes (females too) and never really felt that this method moves the needle. Usually when I try to teach them to work on generating more speed I use ques on faster stand-ups from cleans and use of more intent on STR work especially on warmup weights... Doing speed work as it prescribed in Conjugate always felt less usefull in as stand-alone work and i usually just spread this kind of work through warmups, cues in Cleans etc.. feeling like I'm getting the same amount of work and benefit anyway. Also maybe that's just too early of a stage to try this approach for them? I did begin implementing reverse band style work for them following the podcast for ME work - interested to see how it goes. If you would, how would you implement Conjugate Speed-day work for this level athletes? As more of a same type of athlete myself I tried using this method here and there for myself but never saw good outcomes. Just deloading my heavy work. So i didn't stick to it much. Good to keep things firing on lighter weeks/periods but not to build actual abilities. Nothing made me move lighter weights quicker than better technique and higher top-end strength + the actual cue and intent to do so. So maybe that's just a heavy bias I hold myself.... Also a question regarding velocity. Sport specific practice aside. Say you program it for more of the basic lifts and you make progress on paper. Faster velocity on heavier loads as the peak of what you can wish for as good outcome. Logic tells me it means you can now also move heavier loads on the lower velocity or simply put you got stronger - then how is this approach better doing that the other way around? (Increase 1rm - and let's just add avoiding too much grind doing so). Which also seems more sport-specific for like rogue comp or heavy deadlifts for reps you can meet here and there.
0 likes • Mar 1
Thanks a lot, definitely makes things more clear for me. On the velocity: Do you have maybe examples on how improvement in heavy load bar speed changes the elite crossfit athletes abilities in a relevant test? I've seen Powerlifters and Weightlifters use it but they do seek 1rm improvements as end goal. Also throwers and jumpers that use it and seek a very specific end goal (jump / throw further/higher) What an Elite Crossfit athlete looks to get from that? Or maybe even what data a coach would track and use on his athletes and how would it change an approach in programming?
1-6 of 6
