Dr. Michael Vanchieri@doctahmike

Say my IG handle in your best Italian, Queens, mother voice.
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Joint health and human performance
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@workingagainstgravity Coach

To quote Ron Burgundy: “IT’S A DEEP BURN.”
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What is that deep burn? As the acidity of our muscle tissue changes, our body lets us know about it. While this may not prevent us from completing another rep, it can be wildly uncomfortable.
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To be an admirable CrossFitter, or even to be able to finish Murph in under an hour, you need to train for this. Regularly go to that burn, rest, and go to that burn again. Doing that will accomplish two things: acclimate your mind understanding the discomfort is fleeting and not dangerous while increasing your tissue’s ability to maintain a comfortable acidity.
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#themoreyouknow


4

If you think of how many barbell shaped objects humans are typically required to press in nature (few if any), it becomes clear that we must press with an open hand. It’s much more plausible that we’ve evolved to push against the ground, against other relatively flat surfaced implements like rocks, or the core of another being (think a football lineman).
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Flat surface dips are key to keeping your elbows and wrists healthy. If you experience discomfort in either while performing these, either see a trusted healthcare professional to induce more tissue length in the forearm flexors, or scale with other loaded movements while in wrist extension like bear crawls
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I’m determined to not be so terrible at HSPU, and these dips translate much better to them than ring dips.
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#themoreyouknow


8

The base of any human pursuit of health, fitness, and ultimately happiness must begin with a solid spiritual, psychological, emotional, and mental practice. Whether your trying to quality for regionals or get out of shoulder pain, you’ve got to be well between the ears.
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@10percent has changed my life. I’ve made more physical and psychological gains by following it than anything else I’ve ever tried. Find yourself a solid spiritual practice that you resonate with and believe in, and watch your life change. This is not a paid ad but I wish it were. Here’s to a thousand more minutes.


9

A little grunt work on tap for today. As basic aerobic endurance and absolute strength endurance (especially pressing) are massive weaknesses, I decided to tune one up with @crossfitislandpark very best workout partner.
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AMRAP 30:
5x Close Grip BP (BW)
50 m ea. 1a FC (1/2BW)
6x ea. 1a High Pull (1/3BW)
30 second Hollow body hold
12 cal FWB
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Do you know your weaknesses? If so do you know how to attack them efficiently, safely, and effectively?
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DM me if you’ve got any questions, I’d love to help


12

I’ve been blessed enough to stumble upon such a great group of human beings here in New York. Amongst them, by the grace of God and @bdelvecchio, is @antlucic. Thanks for the love man. Here’s to much more gravitational resistance and making me look cool with sweet photographic angles.
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#gratitudetuesday
@workingagainstgravity
@bellfitnessnyc
@antlucicphotography
@crossfitbell

#Repost @antlucicphotography with @get_repost
・・・
Working against gravity.
@doctahmike dropping in and tossing around 322lbs during #18point2 at #CrossFitBell
#crossfit @crossfitgames @crossfitbellNYC @bellfitnessnyc @crossfit
#crossfit #crossfitgames #crossfitopen #intheopen #18point2 #dumbbells #oly #workingagainstgravity #clean #lift


10

The little bugger made me an offer I couldn’t refuse.

#godfather #padrino #family #james #ham


14

Please DM for credit or removal. —————
Thanks @antlucic for the tech help.
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#crossfit #crossfitopen #fitness #health #life #liberty #meme


16

When I got the phone call that I’d been drafted on @crossfitislandpark #TeamBlack, it was a dream come true.
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I’d like to thank my family, friends, @tatatatylerblue and support group. I’d also like to thank Coach @rjmoloney for having the faith to use his 22nd round pick on me. Looking forward to helping the team to bring home the 🏆🥇


16

No shoes (lifters), no belt, no sleeves, no problem.
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380x1
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You don’t have to gear up to squat, you don’t have to gear up to go heavy, you don’t even have to gear up period.
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A strong person without gear is stronger than a strong person with gear.


16

One of my favorite movements to aid in adding big weight to jerks.
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This will sneak up on you as a balance stimulus just as much as a press stimulus. Work these in if you have trouble sticking that weight in a split.
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Notice the split length and width. As long as you possess the strength and speed to get there, big base equals big weights. It’s science.
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Thanks again for the awesome program, @tatatatylerblue
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Thanks for the push @rjmoloney


6

Two and a quarter
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Thicker than a @snickers
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Looking forward to both a pain free and successful open.
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Thanks @crosbylee_ @activelifeathletics @jtodd28 @tatatatylerblue @nicolelaurenacu @rjmoloney —————
#practicewhatyoupreach #fitness #health #life #liberty #pursuitofhappiness #milkyway


6

Ciao, bambino. Buon Natale 🎄🎁


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