Whiteboard Weekly
By Jason Ackerman
Whiteboard WeeklySep 21, 2020
Don't Squat the Burpee
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Move the Dirt
"Training is like moving a big pile of dirt. Some days you get a shovel, some days you get a spoon. As long as you move a little dirt every day, you're heading towards your goal." -John Welbourn
Leave your ego at the door
For the first time, Karl and Jason breakdown one of Whiteboard Daily's perspective drawings.
Brush up the Shirt
Should you bang the bar or brush the bar? Is it a hump or a thump? Who has the best Olympic Lifting technique? Karl and Ackerman break all of this down and more on today's episode.
Tighter is Lighter
Jason and Karl are back. After a brief holiday hiatus, we are back bringing you weekly episodes diving into one of Karl's amazing Whiteboard Daily drawings.
In this week's episode we catch up on all that Karl has been up to and then dive into the cue of "tighter is lighter."
Crush the Can
In today's episode Ackerman and Karl take a deep dive into the drawing "crush the can." While in the picture this cue represents the press, as you'll hear it can be used for many movements and we discuss multiple options to accomplish the same goal with our athlete of midline stabilization.
Silverback Stance
Keep your chest up and your posterior chain muscles engaged, as you pull your hips back, ready to pull the KB up to start the swing.. The set up is called "Silverback stance" because it literally reminds you of a gorilla stance.
But, as you'll hear in today's episode this cue can be used in so many movements, not just the kettlebell swing.
Karl and Ackerman take a deep dive into this cue and explore many other cues and coaching methods along the way.
Same Message, Less Words
In today's episode Karl and Ackerman discuss the idea of talking less. As coaches, sometimes we really want to express to our athletes just how much we know. But, the truth is, if we know something really well, we should be able to explain it quickly and concisely.
Dr. Sean Pastuch | Active Life
Dr. Sean Pastuch is the Founder and CEO of Active Life where he is on a mission to change the way Active people improve their soft tissue and joint health. Dr. Sean believes that the way to make healthcare inspiring again is to get it out of the doctor’s office and into the gym. With help from his team, Dr. Sean has been able to help people remotely, from all walks of life avoid surgery and work towards elite performance through coaching and programming.
In this episode we talk about what it takes to be an entrepreneur and operate a successful business.
Keep it between the Bolts
In this week's episode, hosts Karl and Ackerman dive into a rowing drawing for the first time. While the focus of the episode is based on the drawing and maintaining the chain between the two bolts on the Concept II erg, you'll also hear some other fantastic coaching advice when it comes to the erg, such as, the tempo athletes should be moving and the core to extremity philosophy as it pertains to rowing.
Move with a purpose
In today's episode Karl and Ackerman visit the drawing, "move with a purpose" most recently posted on Instagram on October 11, 2019. While this drawing was in reference to burpees over the bar, Karl and Ackerman expand on this thought as it relates to other movements, training threshold, and even the business world.
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Things anybody can Say
In today's episode, Karl and Ackerman look back on the drawing titled, "things anybody can say." We often focus on specific cues on the podcast but today's topic is really all about what makes an exception coach, and the differences between a "cheerleader" and a coach.
If you haven't already, please check out our all new membership site over on Patreon. We have three tiers all with different benefits and your support helps us continue to pump out amazing content from our daily drawings to this podcast and so much more on the way.
Push the Earth Away
In today's episode Karl and Ackerman dive into the cue of "push the earth away." So often we think of and coach the deadlift simply as a pull, but as we know it starts from the ground up.
If you haven't already, please check out our all new membership site over on Patreon. We have three tiers all with different benefits and your support helps us continue to pump out amazing content from our daily drawings to this podcast and so much more on the way.
Whole Foot, Whole Time
In today's episode Karl and Ackerman breakdown the concept of driving through your entire foot during the Olympic Lifts as well as other movements.
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In addition, on today's episode we discuss the following concepts and coaches:
Wil Fleming
Chuck Carswell
Talk Less, Move More
2020 CrossFit Games
Stay on your heels
Feet are talons
Barefoot training
Wearing gear too often
Show muscles vs Go muscles
Go Underwater
In today's episode of Whiteboard Weekly, hosts Karl and Jason discuss the cue of "go underwater" as it pertains to the Front Squat and really any heavy lifts.
In addition we discuss the following coaches and concepts:
@lapizarradelcoach
“tight”
Mark Rippetoe
Kelly Starrett
Belts
Passing Out
Practicing Breathing and Bailing
Golden Gate Bridge
“this is gonna be hard”
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Trap Door
In today's episode Karl and Jason breakdown the cue of "Trap Door." We hear this cue a lot as it pertains to olympic lifting, specifically the clean and the snatch.
Additional mentions and concepts we discuss:
Coach B - 90% of missed lifts are due to poor foot position
CrossFit’s influence on Weightlifting
Greg Everett
Glenn Pendlay
Receive the Bar - Catch a cold
Donkey Kick
Jump hard not high
Credit Card Vertical
Jump hard land hard
Lack of hip extension
Get tall before small
Chalk, tape, bumpers for landing position
Setup of foot position
efficiency
Ogar - Gaslight mentality
Sherwood - Break before broken
Purpose of training
Build / Tune / Test
James Townsend
Don't Dump the Fish
In today’s episode Karl and Ackerman dive into the cue of “don’t dump the fish” as it applies to teaching the medicine ball clean.This cue is taken from Karl’s post that you can find here.Other coaching concepts and coaches we discuss:
EC Synkowski
Pull-Up Bar height
Defending the kipping pullup
Laces out
Coaching in the positive
Adrian Bozman
Jolie Gentry
Sevan Matossian
Ben Bergeron
The GPS coaching method
Demonstrating one fault at a time
Bob Ross
As always, if you have feedback for us or specific Whiteboard Daily posts you’d like us to discuss on future episodes, please email us whiteboardweeklypodcast@gmail.com
Front Rack Clock Face
In today's episode Karl and Jason discuss the cue of "Front Rack Clock Face" as seen on 2/21/20 on the Whiteboard Daily Instagram.
This cue was given to Karl by 2012 Olympic Gold Medalist Alexi Torokhtiy.
In addition to this cue Karl talks about the advantages and disadvantages of being a 6'7" athlete, his fastest 2k Row, and whether or not he can still dunk a basketball.
Additional Coaching Concepts:
Mobility -> Position -> Efficiency -> Strength
Improving mobility in the Front Rack
PNF stretching
Why we don't do the "I dream of Genie" Front Squat
As well as quotes from:
Chad Vaughn and more.
Hamburger
In this first episode of Whiteboard Weekly hosted by Karl Eagleman and Jason Ackerman we take a deep dive into the cue "Hamburger" as it refers to the setup of the Deadlift. This cue was originally heard by Karl at his L2 CrossFit Certificate Course by Seminar Staff member Nuno Costa.
This cue is taken from Karl's post that you can find here.
Other coaching concepts and coaches we discuss:
Conscious Competence presented by Jon Gilson
Filler Words
Stealing Cues
Empty Reps
Posterior Chain Engagement
Show muscles vs go muscles
Additional posts referenced in today's episode:
DL post
Rising tide post
Don't be a good guy
Squeeze oranges/Make juice
Stealing Cues
Purchase a Violent Hip Extension shirt
We'd love your feedback. Have a specific post from Whiteboard Daily that you want us to discuss? Shoot us an email whiteboardweeklypodcast@gmail.com.