Your hands are stopping a PR!

Do you ever consider the importance your hands play in regards to performance? Are you wiggling your fingers around mid squat? When pressing (bench press or should press) do you have a firm grip on the bar? These are all crucial items to consider the next time you lift.

Incorrect hand grip.

Squeezing your hands tight creates a beautiful chain reaction when lifting. The tight grip engages your forearms; then your biceps and triceps come into play, then your upper body tenses up, and the flow continues through your back, hips, obliques and all the way down your legs.

It is not uncommon for someone to address their hands and then improve a lift immediately. The domino effect your grip has is incredible.

Correct hand grip.

Let’s sum this up.

Squeezing the bar improves tension.
Tension improves stability.
Stability improves positioning.
Positioning is POWER!


Tight grip. Tight lift.

Coach David

PS – Put this concept into play along with many others with Coach David and CFD’s guest Ed Coan on Saturday, October 21st during a Strength Workshop from 12:30p to 5:30p. Sign up here.

Meat Share – October 14th

We are having another meat share with drop-offs at Lakeview and Lincoln Square on Saturday, October 14th.  Please read everything below. Once you place your order you DO NOT need to make payment on it via ZenPlanner.  We will take care of that for you because everything is priced per pound which will adjust billing a little.  For example, if you order steaks they are priced per lb.  They are all sized slightly different, just like they are at the butcher market.

Thankslifting & Swim Buddies

Earlier today (9.221.17) I sent out an email to all the registered lifters for our 4th Annual In-House Powerlifting Meet. I did not think about sharing this outside of the group at first, but then I realized the biggest part of this email was getting people to understand that the meet is not about big lifts or who can squat the most. It is about the experiences that go along with registering or committing to something that makes you scared.

Taka a peek at the email that was sent out below. Programming starts next week. Sign up. See what happens.

It’s all a win-win scenario people, and the worst thing that can happen is that you get stronger. Oh, and your body with burn through calories faster.


Good afternoon Strength Squad. I have a favor to ask all of you, something I’d like you to do today…

Currently, we have a few open spots left and programming does not start until next week. There are a lot of new faces signed up for the in-house meet, and I’d like all of you to recruit one person to train with. The one person you want as your “Swim Buddy” to go on this ride with–the one person you want next to you when you are about to hit sets of 10 on the squat or ride the assault bike with or do 6-pack ab accessory work with. Maybe it’s one person who can help you figure out how to put chains on the bar!

“Vulnerability is the birthplace of love, belonging, joy, courage, empathy, creativity, and growth.” – from my friend, B.B.

I started this whole powerlifting journey with my best friend, Travis Hoppe. We had a definite lag in training, and needed to get uncomfortable, not to mention our progress had stalled. Little did we know that it would change our entire outlook on training, fitness and what it was like to be held accountable to an end goal. Programming aside, the joking, the camaraderie, the stories, and just being at the squat rack together was what made the entire thing worth it. And it’s what we still reminisce about years later. Neither of us could tell you what we lifted that day, but we sure and shit can tell you stories about how awesome it was to train together and how scared we were the day of the meet.

I am not trying to sell you on the meet; you already signed up. But I am trying to share why I love the sport so much, and why I want you to recruit someone to be your Swim Buddy on this journey.

PS – if you are not on the Strength Cafe forum, please click here.

PSS – here is the sign-up link for Thankslifting. I did include a few people strategically on this email list that SHOULD be signed up. You know who you are.

David Sutor – Stunt Double, Role Model, Owner

Programming Details; Cycle #8: 9/18 – 10/15, 2017

Cycle 8 Programming details: September 18th to October 15th.

The primary focus on this cycle will be as follows:

  • Speed Back Squats
  • Hang Power Snatch
  • RDL patterning with a hip hinge focus
  • Pushpress + Jerk tech work

The secondary focuses will include:

  • Posterior Chain strength and activation,
  • Hamstrings and hip flexor mobility,
  • Bodybuilding type accessory work to strengthen triceps, biceps and shoulders,
  • An introduction of rotational and lateral movements.

There is an overarching theme of speed and power on this cycle through speed back squat, tall box jumps, Hang Power Snatch and high rep explosive movements. There will also be an introduction of rotational and lateral movements to aid in ankle, knee and hip stability as well as reinforcing the athlete on how to brace the core and pelvis while moving through cross-body rotational movements.

The RDL patterning and hip hinge focus will improve the athlete’s ability to access their biggest muscle movers and widely underutilized posterior chain.

Through hours of sitting, our hip flexors get tight, hamstrings shrink and glutes turn off. By increasing and improving healthy range of motion in our hip flexors and hamstrings  you will be able to utilize more of your strength potential and at the same time injury proof a common tight area attributed to our sitting culture.

*The“Bonus Grind work” will be available to any athlete looking to do more work after class.  The Grind work will always compliment that week’s workload and should be done after you have completely recovered from class. Weeks 1 and 2 and weeks 3 and 4 will be similar if not repeats.

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Programming details; Cycle #7: 8/14 – 9/10, 2017

Cycle 7 Programming details: August 18th to September 10th.

The primary lifts on this cycle will be as follows:

  • Front Squat + Jerk complex
  • 3 Position Clean
  • Single Leg Squat variations
  • Snatch + Overhead Squat combo

The secondary focuses will include:

  • Barbell cycling with the Clean and Snatch,
  • Higher rep range presses with all shoulder to overhead movements,
  • Goals of increasing range of motion in shoulder flexion and extension through dynamic mobility drills,
  • Russian Rope climb technique and supportive strength drills,
  • Increase in single arm KB and DB movements to improve cross-body coordination and single arm stability,

There is more of a focus on Weightlifting variations in this cycle.  Through the touch and go 3 position Clean, Snatch/OHS complexes and choosing WODs with higher rep range weightlifting movements; you will see a secondary emphasis on barbell cycling.

The single leg squat variations will help improve balance, coordination, glute and hamstring strength as well improve your ability to stabilize in any double leg strength movement.

By increasing and improving healthy range of motion in our shoulders you will able to utilize more of your strength potential and at the same time injury proof a vulnerable joint that often times gets put into poor mechanical positions on a daily through many hours of sitting.

*The addition of the“Bonus Grind work” will be available to any athlete looking to do more work after class.  The Grind work will always compliment that week’s workload and should be done after you have completely recovered from class. Weeks 1 and 2 and weeks 3 and 4 will be similar if not repeats.

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Kettlebell Kitchen & CFD

“We are excited to announce our new partnership with Kettlebell Kitchen; a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fuel the hardest working machine you know- your body!”

All CFD members will receive a 20% discount code which will expire on August 25th!