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Amelia Fix Mistakes Boone with Your the First Lady of Clean Ocr ISSUE 1 | JULY 2016 ELEVATING FITNESS THROUGH FUNCTIONAL TRAINING CUES & PROGRESSION FOR THE SNATCH AMELIA FIX MISTAKES BOONE WITH YOUR THE FIRST LADY OF CLEAN OCR HABITS 7 OF HIGHLY EFFECTIVE BENCH SQUATTERS PRESS TO ARCH OR NOT TO ARCH COMMON OBSTACLE RACING TRAINING MISTAKES CONTENTS 28 34 37 Amelia Boone Common Joe Da Sena The First Lady of OCR Spartan Fit! By Amy Lawson Obstacle Course By Skye Pratt Epperson Racing Mistakes By Evan Perperis Cover Photo Amelia Boone Spartan Race Inc. July 2016 | METCON 1 CONTENTS TECHNIQUE 12 Clean it Up Fixing issues with your Clean By Wes Feighner 17 7 Habits of Highly Effective Squatters By Chad Wesley Smith 20 Cues and Progression for the Snatch By Misbah Haque 26 Bench Press To Arch or Not To Arch By Stefanie Cohen COACHING & TRAINING 41 Goal Based Training By Jason Brown Till Zimmermann Fisherman´s Friend Strongmanrun Nürburgring 2016 Photo by Sportograf.com REEBOK CROSSFIT NANO 5.0 REEBOK CROSSFIT SPEED TR www.shopcrosstreebok.com Till Zimmermann Fisherman´s Friend Strongmanrun Nürburgring 2016 Photo by Sportograf.com PUBLISHER Christina Elmore EDITOR Chris Elmore [email protected] ADVERTISING Geoffrey Smith [email protected] CREATIVE DIRECTOR / DIRECTOR OF PRODUCTION David Montano REEBOK CROSSFIT NANO 5.0 Corecom Enterprises, LLC [email protected] PHOTOGRAPHER Felix Cervantes CONTRIBUTORS Amy Lawson, Chad Wesley Smith, Evan Perperis, Jason Brown, Mike Israetel, Misbah Haque, Nick Shaw, Sarah Pierce, Sasha Preziosa, Skye Pratt Epperson, Stefanie Cohen, Wes Feighner ADVERTISING INQUIRES If you are interested in advertising you can contact us at: [email protected] CONTRIBUTE If you are interested in commenting, contributing articles or photography you can contact us at: [email protected] REEBOK CROSSFIT SPEED TR PUBLISHER Metcon Media Corporation 407 West Imperial Hwy., Suite H203 Brea, CA 92821 (714) 900-2804 [email protected] www.shopcrosstreebok.com July 2016 | METCON 5 CONTRIBUTORS AMY LAWSON Chad Wesley Smith EVAN PERPERIS Amy is a CrossFit Level 1 Trainer, English teacher, Chad Wesley Smith is the owner/founder of Evan is a Conquer The Gauntlet Pro Team mem- wife of a strength coach and mom to 2 teen boys. Juggernaut Training Systems and one of the most ber, NSCA-CPT, owner of Strength & Speed She competes in CrossFit, elite Spartan Races, accomplished strength athletes of recent years. and Hammer Nutrition sponsored athlete. His Tough Mudders, and just about anything else With a background in track and field, Smith took 2015 highlights include being ranked 9th on the that presents a new and different challenge. Her two collegiate national championships and con- OCRWC points leader board, finishing 2nd at 24 newest endeavor—completing GORUCK Heavy tinued his success in powerlifting and strong- hrs of Shale Hell, eight other podium finishes and Challenge in December 2016. man. Smith also earned his professional status in 22nd at WTM. His book, Strength & Speed's Guide Strongman by a landslide victory at the 2012 North to Elite Obstacle Course Racing hits shelves in running4one.blogspot.com American Strongman Championships. Summer 2016. www.jtsstrength.com www.teamstrengthspeed.com JASON BROWN MIKE ISRAETEL, PHD MISBAH HAQUE Jason is the owner and head coach of CrossFit 781. Mike is the head Science Consultant for Misbah Haque is the owner of AirborneMind. He is known for being very intense and passionate Renaissance Periodization. He is also a profes- com. The heart of his blog is centered around about both training and life. He has been an athlete sor of Exercise Science at Temple University in strengthening the bridge between Olympic for the entirety of his life and took an interest in pow- Philadelphia, PA and was previously a professor Weightlifting and CrossFit. He coaches at CF erlifting at a very young age. During middle school at the University of Central Missouri, where he Royalty and competes as a 62kg lifter. Misbah Jason started training with a strength and condi- taught Exercise Physiology, Personal Training, strongly believes that if you can understand the tioning coach and was able to further enhance his and Advanced Programming for sports and fit- variables of your training on a fundamental level, strength and conditioning allowing him to excel in ness. Mike’s PhD is in Sport Physiology, and he you can manipulate them so you’re not losing out Football and Track and Field in high school and in has been a consultant on sports nutrition to the on the potential training effects of your program. If college. Jason recently started an affiliate program- U.S. Olympic Training Site in Johnson City, TN. you are looking to structure your training, Misbah ming company called Box Programming Mike has coached numerous powerlifters, weight- has built TakeOff Barbell Training Templates with lifters, bodybuilders, and other individuals in both two hours of video along with PDF downloads, Jason is a Certified Strength and Conditioning diet and weight training. Originally from Moscow, walking you through the process step by step. He Specialist, (CSCS), CrossFit L2, Combat Veteran Russia, Mike is a competitive powerlifter, body- is a USAW-SPC, CF-L1 Trainer and is studying Operation Enduring Freedom, 2010-2011, and has builder, and Brazilian Jiu-Jitsu grappler. Kinesiology. a B.A. in Psychology. www.renaissanceperiodization.com www.theairbornemind.com www.boxprogramming.com 6 METCON | July 2016 CONTRIBUTORS NICK SHAW STEFANIE COHEN WES FEIGHNER Nick is the founder and CEO of Renaissance Stefanie is the co-owner and co-founder of Wes started his career as a soccer player, where Periodization. He is also a competitive powerlift- Hybrid Performance Method. She has her B.S. in he played four years of Division I soccer at Cal er and bodybuilder. He has had the opportunity Exercise Physiology and Sports Medicine from the Poly San Luis Obispo on his way to earning a to work with numerous national level physique University of Miami and will graduate as a Doctor B.S. in Kinesiology. At Cal Poly he earned All athletes as well as world-class strength athletes. in Physical Therapy in 2018. She played soccer for Conference and All Far West Region honors as Nick holds a B.A. from the University of Michigan the U-17 Venezuelan National team, and now con- the team’s first three-year captain in the school’s in Sport Management. Nick currently resides in tinues her athletic career as a 53kg Weightlifter history. After his last season at Poly, he was draft- Charlotte, NC with his wife and two kids. and a 123lb Elite level Powerlifter were she holds ed by the Seattle Sounders in the 2012 MLS Draft. multiple State and International records. After retiring from professional soccer, he re- www.renaissanceperiodization.com turned to Southern California and founded the www.hybridperformancemethod.com Brea Barbell Club. He now competes in weight- lifting and coaches all levels, ranging from youth athletes to Master's National Champions. www.instagram.com/breabarbellclub SKYE PRATT EPPERSON SASHA PREZIOSA Skye is a CrossFit coach at CrossFit Forest, a free- Sasha has been a photographer for as long as lance writer, a talented athlete and an awesome she can remember, but she developed a love all-around human being. CrossFit has taught her for CrossFit photography shortly after being in- to tackle challenges completely differently than troduced to her first WOD. As quickly as she she previously had. The way she categorizes was hooked to the intensity and community that goals and defines failure has evolved and trick- CrossFit offered, she was also taken back by how led into all aspects of her life. She loves watch- much she loved photographing the athletes. She ing other women discover their literal strength approaches shooting with athletes the same as and realize how that connects to their figurative her personal photography; lots of light and memo- strength. When she is not CrossFitting, she en- rable moments. She is fortunate because her box joys rock climbing, hiking, playing soccer, and has a lot of beautiful, natural light that she likes to dabbles in MMA. Skye has a B.A. in English and capture the athletes in to illustrate their hard work a M.F.A. in Writing from the University of New and highlight the intensity of their movements. Mexico and is a CrossFit Level 1 certified coach. www.instagram.com/squatsandpixels www.crossfitforest.com www.squatsandpixels.com July 2016 | METCON 7 am excited to welcome you to the first issue of Metcon ELEVATING PERFORMANCE Magazine. The concept for this magazine has been roll- I ing around in my head for a couple of years now. I have THROUGH FUNCTIONAL been involved in sports most of my life, and I have been in the fitness publishing business for the last five years. Most TRAINING fitness magazines today fall into one of two categories. They are either very broad newsstand health and fitness maga- zines focused on selling you the dream of six-pack abs with the latest 20-minute workout, or on the other extreme, they are niche magazines focused on a single type of training or sport. Chris Elmore Editor Now all of those publications serve a market, but I never felt like any of them completely covered the active lifestyle I strive to live. I love all kinds of sport and fitness actives and have been looking for something that took functional train- ing and bridged it with sports. I love trying new things and I am constantly looking for new challenges but don’t have the time to read enough magazines to cover running, triathlon, Olympic weightlifting, hiking, obstacle course racing, Cross- Fit, MMA, trail running, paddle boarding, diving, cycling... are you starting to get the picture? My goal with launching Metcon is to create a technical journal with concrete educational information on functional training and nutrition to help the hybrid athletes out there perform better in all the challenges and adventures they want to take on.
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