AAFY Performance and Therapy

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AAFY Performance and Therapy

AAFY Performance and Therapy focuses on guiding and serving those serious about finding their next l

23/11/2024

Sometimes social media can be really cool - AAFY version one in Avondale AZ. Three cities hundreds of clients, probably tens of thousands of workouts and rehab sessions written in the past 8 years.

Excited to see where this thing goes in the next eight years and thankful for everyone who’s been a part of it along the way

28/10/2024

Why individualized programming? Competing in CrossFit is a super nuanced activity. There are so many aspects to a well rounded performance, to me that’s one of the things that make it so fun to do and coach.

But if you have even one glaring weakness it can tank a whole qualifier, competition etc. Participating in a generalized program may never round out or even identify those limiting factors.

If it’s important find a plan and work on what matters most to you!

30/08/2024

Tendon electro-needling: this is a concept I’ve used in the past but it was great to be the patient and get a refresher on the evidence via .icephysio

This is for sure the icing on the cake for tendons
1: Manage the volume of whatever is making tendon angry and track symptoms
2: Calm it down via isometrics
3: strengthen the tendon specifically with slow tempo lifting. Has to be slow has to be challenging

I’m personally giving a multi time per week tendon needling a shot knowing I have some pretty solid tendon degradation. Excited to learn and apply the concept to my patients

16/07/2024

Never to early for long term athletic development. Two months is prime time for bench intros

03/06/2024

These are the conversations that sum up what AAFY does better then any elevator pitch I could ever make.

Years of knee surgeries, bilateral shoulder replacements landed this client in my lap. Now we’re lifting 4 days a week and he’s going to eclipse 1500 miles on his road bike.

This was a great blend of in person acute physical therapy and long term management of his weekly training. The consistent communication and management leads to great long term results

27/04/2024

Off-season check in number 1 5K row

Not my best, not my worst. But one of the most useful metrics for competitors. This time frame represents “long” for most competitions below the games level. Also the pace relates to what you’ll actually use In most qualifier wods.

If you fell shy of the semis bubble for masters give this one a whirl to set up some off season planning.

13/04/2024

As much as I enjoy taper lifting I hate taper conditioning.

Cut the volume keep it intense. I prefer cyclical as it’s a bit less risky joint wise with my awesome movement capabilities. And it fits the bill of intensity

Pretty happy to go sub 1:30 this early on a Saturday

09/01/2024

https://fb.watch/ps-rcNVNtL/ We might not be All-Americans or UFC World champs, but what a great message. Keep working and keep getting after the long term goal.

02/12/2023

I got my first chunk of home training gear after I left my long term job. Awesome gesture from people I coached and my future wife. But I’ve always loved gym gear, and always wanted my own “bouncey plates”

I had a deal witb myself if I could deadlift every plate Danielle bought me I’d buy a competition set so I could fit more on the bar. I was actually able to do that for quite awhile, but gear was expensive, moves happened kids happened etc. just didn’t seem necessary

I just bought a second set and can’t even lift half the original set anymore. Now the dream is twofold
1: that the kids I coach will be strong enough that we need all these

2: Charlotte and Dorothy and all their teammates will come lift. I’m already strategizing a way to stay relevant into their teen years, and I just run into womens coaches left and right who “don’t have time or resources” to get their ladies lifting. Maybe the future of AAFY can make a difference

29/11/2023

Peak of training cycle - 8 days out last day of hard training simulation. Volume way down intensity up.

Classically we get above the volume of a known competition but I feel like I’ve developed more old guy wheel house principals over the year

1: The mind is primary - ask your athlete what sets the.m up for success? Do they want to crush something? Be exposed to a weakness? I like to do worst case scenario at home, can only go up from there right?

2: My true lactate threshold is left for game day. There’s a good chance there’s a sprint workout. I won’t do that at home just not worth it. Day 1 those are like 90% and cyclical only. I feel the awful and understand what it’s gonna be like day after, that’s enough

3: overload a couple things. This is pretty pulling and knee flexion bias. You will be asked to do multiples of some pattern it’s a given. I chose one that I like (pulling) one that’s been trouble (knee flexion)

Last couple days of extra cereal then it’s rest and go time

23/09/2023

How to continue getting work in on an off day.

Week 1 of comp prep I’ll admit I over did it a touch and felt pretty wrecked today.

I know there are some specific motions I want to get some higher volume in as prep. I needed a way to “sneak” it in to what needed to be a bit easier session.

GHD- I’d like to be able to do 125 a session based on previous comp standards. Burying them in small chunks in a cyclical aerobic session is a great way to accumulate them with less chance of DOMs and less chance for hitting local failure.

Aerobically the cue was to start easy and ascend to splits I would use in a 10-15:00 workout.

This gives me a solid amount of volume, lower intensity. This is a great one for my recovery, an AM session for an elite athlete, or a great week 1 of a progression we could advance. Lots of individualized options

Address

65 Sugar Beet Circle

80501

Opening Hours

Tuesday	14:30 - 18:00
Wednesday	17:00 - 19:00
Thursday	12:00 - 17:00
Friday	12:00 - 17:00

Website

https://wordpress.com/post/aafyperformance.wordpress.com/

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