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Category: The Chosen Few

Exercise Spotlight – The Split Squat / Bulgarian Split Squat or Rear foot elevated squat.

7th March 2019 RichSennewald Leave a comment

This week, we’re focusing on single limb movements in our Chosen Training, enjoy this detailed document on the Split Squat – Totally free!

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Posted in: Education, The Chosen Few, Training

EXERCISE SPOTLIGHT: STANDING BARBELL MILITARY PRESS

20th February 2019 RichSennewald Leave a comment

This week, we’re focusing on heavy overhead pressing in our Chosen Training, enjoy this detailed document on the Barbell Military Press – Totally free!

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Posted in: Education, The Chosen Few, Training

INSTAGRAM

richsennewald

Nutritionist & Bioscientist
Foodie & BBQ Pitmaster
Instagram post 2185553196238416751_2136013391 #steaknight at @perrysfieldtofork went down a treat. We were nervous as it was our launch event for the date night series so anything could have happened... Nice little 2.5hr #datenight workshop as a sample of what we at the school, focusing on all things steak. Loads to do and eat and no washing up for you afterwards! A room full of people who don't like anyone messing with their steaks and I had to cook a dozen of them in a dozen different ways, but we got thumbs up all round! Also treated them all to a little 230something day aged ribeye to demonstrate reverse sear. Everyone became masters of temperature and pan control aswell as identifying different cuts where they are from and a little of the science of flavour. Absolutely lovely crowd tonight! Taster plate to finish the night was a sample of super simple, yet bold flavours: Christmas's sprouts and bacon, reverse sear fillet, truffles and garliced bonemarrow and parmesean hassleback potato. #food #foodie #perrys #butcher #steak #meat #protein #nutrition #localbutcher #dryagedbeef #bbq #pitmaster #britishbbq
Instagram post 2184858743194319413_2136013391 Always game for a challenge. Building up to weighted pistols has been a nice distraction and challenge recently. What was the last new movement you tried to learn? #squat #pistols #muscle #gym #fitfam #legday #derpface
Instagram post 2183508932441698794_2136013391 A successful evening at @perrysofeccleshall for the Merrymaking evening! Loads going on in the @perrysfieldtofork kitchen, baking demos, butchery and pie making with the little ones, who loved getting stuck in! Same time again next week people! (Wednesday at 6pm). Families, kids, kitchen-ophobes all welcome, so pop down for some drinks, nibbles and more if you are close by! #perrys #butcher #localbutcher #foodie #food #pie #eat #yum #localbutcher #eccelshall
Instagram post 2171164491016997312_2136013391 This one is for the real foodies! On Monday the 25th of November we are hosting a one off, very special Steak Night at @perrysofeccleshall in the beautiful New school building. Learn where every cut of steak comes from and how that effects its flavour, how we prepare it and what we use it for and how to select the best cuts for youwlr own use. Learn what different breeds bring to the table and how salt, fat, acid and heat all work together to create delicious food. Learn how to prepare your own steak for amazing results Indulge yourself a taster platter of all the cuts of steak you can imagine whilst trying your own hand at cooking steaks and finish the evening with a steak dinner cooked by me, right Infront of you. This is strictly limited to 4 couples, in order to create the best environment and atmosphere to enjoy your evening! Book now via Facebook events or drop me a message so you don't miss out! #food #diet #foodporn #foodie #stone #staffordshire #eccelshall #littlebitofstone #meat #cookery #nutritionist #nutrition #eat #meat #butcher #learn #fitfam #protein #steak #workshop #datenight #event #dateideas #cooking #mealprep
Instagram post 2169210064974504313_2136013391 When it's been reps for days and you know there's fiiiiinally some heavy lifting coming up this week Photo courtesy of Lynda @ @cfallied #twentypointfour #20point4 #cfopen #fitfam #gym #lift #crossfit
Instagram post 2163992117737894097_2136013391 Shin of beef. Crazily cheap compared to many other cuts on the market. Take it on the bone, from the butchers, for the most cost effective. Brown it with spices, garlic and onions and make a one pan chilli. You won't regret it. Might pop a video up about it later, idk, 🤷🏻‍♂️. #butchery #beef #shin #protein #nutrition #food #foodie #chilli
Instagram post 2162702580508487009_2136013391 Don't you wish your food-tech lessons were like this as a kid? When I was in school, I remember the lessons quite well... I am lucky, as a kid, having always been allowed to run free in the kitchen, 10 year old me was puzzled when our teachers taught us to make 'soup'... We were asked to bring in a tin of soup, like tomato, beef broth or chicken and then added a few cut up vegetables to it - informed that this skill of making a cheap meal would serve us well in later life. Instead, today, in the lesson delivered for these kids, we talked about, herbs, oils, colours, textures and tastes, before using a chicken carcass and offcuts to make our own stock, before then making a hearty chicken noodle soup for all to enjoy! We are super happy that one of the local schools took a leap of faith and decided to allocate a portion of their teaching budget to having the kids come to us for their lessons. A chance to get into the schools and work with the kids when they are super interested and engaged. Working with them outside of the classroom is awesome and incredibly important if we want to make a difference! Keep watching this space to see this project grow as we offer workshops and more to schools and fammilys over half term 💪 Find out more by following my updates and checking out: @perrysofeccleshall & @perrysfieldtofork #food #nutrition #health #nutritionist #kidsnutrition #healthylifestyle #fitfam #iifym #foodie #learning #learn #eccelshall #staffordshire #shropshire
Instagram post 2114049342183744868_2136013391 Happy Birthday @_jennybell_ My absolute favorite person in the world to over-eat with. Thanks for dealing with my shit for another year. You haven't aged a bit! ❤️❤️❤️ (don't worry @originalandpest, she'll never take our schwarma and bacon making us)
Instagram post 2111177928887917112_2136013391 @perrysofeccleshall cookery school update! The build has nearly finished! First class of kids will be coming at the start of September! I might have to re-surface on social media now, I've been enjoying my haitus! #foodie #cook #learn #eat #nutrition #localbutcher #fieldtofork #meat #bbq
Instagram post 2090003462204021505_2136013391 Happy third birthday to my diva dog Harper who has helped keep me in my toes and fit and healthy for a long time now. ❤️🐾 She may be super snooty and a bit of a mard sometimes and annoying as hell, but I love her to bits. I like to sniff her head sometimes, which people think is weird. Happy 3rd birthday 🎉 #gsp #germanshorthairedpointer #gundog #birthday #pointer_feature #pointer #wag #ilovemydog #dogsofig
Instagram post 2089088995131821575_2136013391 A weekend of lifting things and dog walks with her. Explored kinver Edge and its totally not 3 mile, 5 mile walking route. 🚶 #dogsofig #kinver #dogs #ootd #gsp #dalmatian #mixedbreed #selfie #dogwalk #walkies
Instagram post 2066052461004620536_2136013391 Popped into @perrysofeccleshall today to catch up with the crew and found Steve's anti-theft device behind the counter. #butcher #butchery #britishbbq #britishmeat #localbusiness #fieldtofork #meat
Instagram post 2054378131938083940_2136013391 Trialing some locally sourced charcoal this week from Pics and Sticks, an anchient forest, twee Hem woodland in the Shropshire region, managed by traditional coppice methods. @perrysofeccleshall and @perrysfieldtofork Verdict on the Tommahawks - amazingly good for some dirty bbq steaks. #bbq #britishbbq #canping #glamping #meat #eat #foodporn #pitmaster #barbecue
Instagram post 2047059121772976079_2136013391 #sundaysockgame is strong today. I need new socks. Lots of new socks.. What're you rocking? I need inspiration. #sockshop #socks #sunday #shelfie #fitfam
Instagram post 2035845902844825587_2136013391 Newest addition to the reef. I've waited a long time to get a nice bubble tip. Its likely going to be defended upon by the droves of shexy shrimp in the tank as I don't have clowns to host it. But I think sexy shrimp wiggling their bits around an anenemoe looks pretty cool too. #marinefish #anemone #fish #fishkeeping #hobby #relax #sexyshrimp
Instagram post 2035684284106447905_2136013391 Hurricane Harper is very happy that spring has sprung and she can frolic amongst the bluebells once again! #gsp #germanshorthairedpointer #dogsofig #pointer #pointer_feature #dog #gundog
Instagram post 2035665657084854772_2136013391 Meal prep like a pro, with @perrysfieldtofork & @perrysofeccleshall Cannot wait to get my students in the kitchen at the cookery school, which is sooooo nearly complete... I've been holding back my recipie books and videos for the launch and am itching to get going... Today I've created three meals for Jens lunchboxes for the weekend, ranging from beef shin chilli (see our video from a few weeks ago for this one) Thinly sliced Japanese beef salad Shredded chicken and green bean salsa. Everything will be taught on the various classes and courses we will run #britishmeat #mealprep #fitpro #foodie #iifym #protein #steak
Instagram post 2033300086934616322_2136013391 I like to sit by my fish tank and watch the fish explore do their thing to relax. #foxface #marinefish #saltwater #coral #fish #pets #aquarium #hobby #marine
Instagram post 2026918617697803092_2136013391 Summertime Dog walks, Cave exploring and sun worshiping with the tribe.
Instagram post 2018813437995539566_2136013391 Photo from the competition a few weeks ago. Event 2 had a 5 min time cap and required us to work through the complex of: 1x full clean, 1x hang clean, 2x front squat, 2x Overhead press The complex had to be performed Unbroken (the bar cannot touch the ground) One event that was a little more to my strengths. I spent a full 15mins warming up in the athlete area before this event, until the last possible second, so that I could open on a solid weight rather than spend valuable time building during the time cap. This was my opening lift. I placed first in the first 30 seconds of lifting. (granted this was always going to be an event I was going to do well in) I did everything to make the event as easy as possible for myself by preparing. I've competed in various sports over the years and it seems to be common across all of them, that many, many people don't warm up sufficiently. As coaches we really need to promote the importance of proper preparation for lifting ESPECIALLY where maximal effort is concerned, or variables the lifter/athlete comes into contact with are going to be unpredictable, such as in team and contact sports. Basically... Just all round.. Teach your clients to warm up properly!! #gym #lift #Squats #squat #fitfam #muscle #coach #rainhill #crossfit #strongman #wod #train #strong Photo by @petewilliamsonphotography
Instagram post 2017357299882118261_2136013391 Little bit of non exercise activity to stay trim.. Ish #nepa #gsp #walkies #dogsofig #health #fitfam
Instagram post 2015160288977989208_2136013391 Did you catch this Week's video from @perrysofeccleshall, where we looked at beef shin on the bone and made a one pan beef chilli? Stop buying expensive steak mince from the supermarket and look at some of these far cheaper and more flavoursome cuts! Youl get way more for your money, richer taste and be able to support local businesses! #butcher #protein #mealprep #foodie #nomnomnom #eat #gym #fitfam #iifym
Instagram post 2012263473777499534_2136013391 Do you have a decent warm up routine for your sessions? Mobility movements are crucial in getting you ready for proper lifting, I usually program 8 to 10 minutes of pulse raising, followed by mobilisation movements, light carries, posture focused movements and some dynamic stretches. Here's an old favorite, the spider / spiderman lunge with a twist. A lunge that brings together hip mobility and thoracic mobility to use as part of the warm up, to really open you up before squatting, pressing or oly lifting sessions. Program this movement in after your pulse raiser and once you've performed some of your basic mobilisation, before you begin anything loaded with weight. What's a must do movement for you? I personally can't lift without loosening my low-back off and doing some band work for my shoulders and arms! As always, Thankyou to @cfallied for allowing us to film. #wod #crossfit #gym #warmup #mobility #ladieswholift #lunge #fatloss #fitfam #muscle #mobilitywod #train
Instagram post 2011832697198035136_2136013391 So, I started seeing this crossfit chick back in 2018... I was super into her and wanted to impress her so went to one of her crossfit classes as a way to spend a bit more time together. In the spirit of constantly trying to impress her, I ended up entering a competition this weekend at the @therainhilltrials where they made me run around and jump over things and lift stuff... A lot. .. I tell you what.. one thing I have really gotten an appreciation for, since trying my hand at crossfit is Pacing. You see, my history of sports, never required this sort of sustained effort. Strongman is a sport that involves tactics sure and pacing the big lifts over shorter time periods, the most reps, lift the most weight or do the sprint the fastest - but never in my training career have I had to chip away at workouts like I have here When I was a linebacker for my university team I just did loads of rowing and trained mostly GVT style outside of training drills. When I did shot and hammer, I just needed mobility and some decent strength endurance... Before joining Jen at @cfallied I realise had no concept of pacing in training. I feel very niave as a coach (an arguable very experienced coach) to not have had any real appreciation of pacing in a race sport or this sort of hybrid power endurance sport, Having never taken part in them. I thought I was conditioned because I could run 100meters with 300kg over my. Shoulders and throw 10kg over a house or drag a car up a hill. I thought the prowler work we did for powerlifting was tough... I feel I have a new appreciation as to why it really helps coaches, to get stuck into various sports or persuits practically aswell as theoretically. I'm very fortunate in that, at Crossfit Allied I have seen programing for this sport done intelligently, with proper coaching and managing of lifters of all ability levels. I had a pretty enjoyable day with my homie @originalandpest and home girl @nicola_equestrianfitness eating all the moam and of course, would have been somewhat lost without @_jennybell_ by my side. #strongman #health #fitfam #iifym #gym #crossfit #lift #coupleswholift #muscle #burpee #wod
Instagram post 2010338984269638052_2136013391 The Chosen Few are focusing a lot on their single limb work at the moment. Do you ❤️ a good split squat or lunge? Or are they just a neccicary evil to you? 🤢 Anything that helps build strength, stability and athleticism is a win in my book, not to mention how well they build up the butt! 🍑 Single limb work, injury prevention work and antirotation work doesn't get enough focus, but forms a very important part to any training plan and movements like the lunge, split squat, Palof presses and rowing movements find their way into almost all of our programming. Hop on over to the Norsegym site for an in depth guide to the split squat, or, just enjoy this video and brush up on some coaching tips! Thanks to @cfallied as always for allowing us to film. #fitfam #gym #crossfit #ladieswholift #legday #splitsquats #muscle #train #coach #quads #glute #Squats #wod
Instagram post 2007442278649672412_2136013391 Hey folks Its #monday again. Here are some wise words to help you feel inspired and get through the week, focused on your work and #winning because you are a #winner. Did you know, when you look into the night sky, you are looking back in time? This is because of how far away the stars are, stop living in the past, keep your head down in the present and finish writing that thing you keep saying you will, or you'll end up like me with 9 ebooks and video series all half done and nothing to show for it. #hustle #life #fitfam #entrepreneur #makeitbug #dreamer #fitpro #biceps #ketbell #fitspiration
Instagram post 2003880344956383144_2136013391 My happy place is by a hot fire, with a giant beer and a few of the people I care about. Have had a little downtime the last few days but I have a hugely busy week ahead of me starting tomorrow! Its important to make time for yourself and do the things that make you happy now and again. Back to the normal. Programing you know and love along with the newest episode of the Foodcast with @perrysofeccleshall!! #bbq #britishmeat #britishbbq #rotisserie #beer #pitmaster #iifym #downtime #relax
Instagram post 2000732529837178273_2136013391 Meet the newest critter to join the family. Full of team spirit and pep, the Pom-pom crab! Few people know that I keep fish, lots and lots of fish, although I recently gave my large plant only tank away to make room for a new nano reef, to keep some of the critters that are harder to spot in the larger tank. We are housing a variety of corals and inverts with a beautiful purple firefish in this tank aswell I love watching this little guy wander around wax on wax offing around the cave he's chosen in the tank. Tell me something about you, and your geeky ventures that we don't know... #marinefish #invertabrate #inverts #saltwateraquarium #saltwater #reeftank #ootd #pet #crab #underwaterphotography #fitfam #geek #hobby #aquarium
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LATEST BLOGS

  • Engagement on Social Media & Why Baiting doesn’t work.
  • Exercise Spotlight – The Split Squat / Bulgarian Split Squat or Rear foot elevated squat.
  • Protein Pancakes (if you REALLY can’t have regular pancakes….) that don’t suck.
  • Olympvs Athletic Fit Shirt Review
  • A Very British Blog
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