Dr. Michael Vanchieri@doctahmike

Say my handle like a woman from Queens ⬆️
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πŸ’ͺ πŸ‹πŸ»β€β™‚οΈ πŸ‘¨πŸ»β€βš•οΈHealth and human performance
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πŸ₯¦ 🍌 πŸ₯© @workingagainstgravity Coach
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New York πŸ„πŸ»β€β™‚οΈπŸ“πŸŽ

87 posts 727 followers 603 following

Dr. Michael Vanchieri

Making 225 look heavy since 2013 πŸ’ͺπŸ‘Œ
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πŸ“Έ: @antlucicphotography
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Please look him up and support him on @patreon


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Dr. Michael Vanchieri

CFD ❀️ NYC @crossfitbellnyc
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Thanks for coming out @wlentsandree and @jess_andree! Miss you already!


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Dr. Michael Vanchieri

πŸ‹πŸ»β€β™‚οΈπŸ₯‡


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Dr. Michael Vanchieri

Weightlifting programming 101:
1. Lift or lift variation
2. Lower body pull
3. Lower body push
4. Upper body push
5. Upper body pull (not pictured)
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Variation decreases as a meet approaches. Reps decrease and sets increase as a meet approaches.
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You must practice and take heavy attempts to get better at heavy attempts. Respect your polyvinyl chloride, but it loses its utility outside of a warm-up the more trained you are.


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Dr. Michael Vanchieri

β€œJust got done with a shift, it’s a little hot, but are you guys silly? I’m still gonna send it.”
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#FueledbyBagels #sendit
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@roguefitness Weightlifting Bearing Bar is as snappy as any bar I’ve lifted on, and trust me, I’ve been to University Nationals.


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Dr. Michael Vanchieri

Reloading for a meet in August. It’s light but @bdelvecchio said she liked my outfit today and I need to post more.
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#fitness #weightlifting #cleanandjerk #americanopen2018 #life #liberty


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Dr. Michael Vanchieri

When the height difference is so real, ya gotta go sumo....
@bdelvecchio
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πŸ“Έ @antlucicphotography
πŸ’ͺ @crosbylee_


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Dr. Michael Vanchieri

What he said.......
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#Repost @thrivehumanhealth with @get_repost
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Limited ankle range of motion can cause pain while running, squatting, or jumping. It also puts you at risk for Achilles’ tendon rupture, shin splints, and plantar fasciitis. Pain can be anywhere in the lower body.
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Find yourself a trusted healthcare practitioner to restore function and get you back to doing what you want.
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In the mean time, do these eccentric ankle dorsiflexion. Start at 3x5 unloaded and increase volume and load as you progress.


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Dr. Michael Vanchieri

Beauty like you is timeless.
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πŸ§œπŸΌβ€β™€οΈπŸŒŠ


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Dr. Michael Vanchieri

πŸ’₯When attacking workouts or designing intents, it’s important to understand the inverse relationship between cycle rate and load. Just because it feels easier, doesn’t mean it’s faster!
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A push jerk will be easier on my shoulder musculature, pushing more load to my core and legs, ultimately allowing me to move more weight or do more reps in the long term!
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The push press fatigues my shoulders much more quickly, but as you can see from the video, allows me to complete more reps in a shorter period of time!
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If a workout requires 50 shoulder to overhead in 12 minutes, the movement selection should be different than if it requires 100 shoulder to overhead in 12 minutes.
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Similar concept for muscle cleans, power cleans and full cleans! Think about how much more you can power clean than muscle clean, but how much faster you can muscle clean, even the same weight!
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#themoreyouknow


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Dr. Michael Vanchieri

There are a few factors that contribute to progressing and ultimately developing strength:
1. Load. This is how much weight you’re moving. Keep the same amount of reps week to week but simply increase the poundage (or kiloage) weekly.
2. Volume. This is how many repetitions you do over the course of a workout. To progress volume, simply add total reps.
3. Time under tension. This is the magic sauce of strength development, and key to preserving joint health. With either tempos or complexes (as seen here), increase the amount of time you’re contracting on an external load.
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Complexes are an outstanding way to develop strength (both dynamically and positionally) for weightlifters. They’re also a great way to add in some functional hypertrophy. This beauty is courtesy of @tatatatylerblue.
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How are you developing strength?
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#themoreyouknow


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Dr. Michael Vanchieri

To quote Ron Burgundy: β€œIT’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


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