In my opinion, the beauty of CrossFit training, is the constantly varied aspect of the daily WOD. No thinking, no planning, no calculating...just work. Show up, push your body to limits that you once thought were not possible, take instruction and go. Far beyond the physical benefit of CrossFit is the mental growth that occurs from constantly challenging and pushing your margin of experience. As En Vogue so eloquently wrote, "free your mind, and the rest will follow". Stop thinking, just be.
As a result of the mental escape provided by a heart pounding, grip frying, lung burning WOD, that time of reflection while lying on your back doing your best to recover provides some amazing insights into my inner being. What follows is a list of a few things that I've learned about myself (and I think you will relate) during and after a WOD.
1. I'm a quitter.
I don't care what WOD it is, what day of the week, if it is my first or last WOD of the week, there always comes that uncomfortable moment when my brain says, "Ok, that's enough. I gotta quit." And every time that happens, I get pissed. No way can I quit. Forcing yourself to push through the temporary pain shuts up that stupid little voice, while at same time, building confidence and self esteem. It is truly amazing the carry over from the box to life. While no one said life would be easy, you certainly don't have permission to quit.
2. I speak in tongues.
At about the 17 minute mark of a 20 min AMRAP, something happens in my pre-frontal cortex. I'm not sure, scientifically, what it is that changes. All I know is that the words that I am thinking and saying to myself under what little breath I have, are not born of the English language. One thing is for sure, however, and that is they have deep meaning spiritually. Someday I hope to write this blog in my WOD tongue. I know that only true CrossFitters would be able to decipher it.
3. I sweat way more than the average human.
Seriously, how can my shoes and socks be wet? I'm pretty sure I didn't run through any puddles or wet myself. Or, wait... no. I always take a preWOD peepee.
4. I hate burpees.
It seems that no matter what WOD it is, if there are burpees involved, they suck. I keep thinking when I look at the white board that "this time, the burpees will be my recovery." Idiot. I hate burpees.
5. I'm not as good as I think I am
It never fails. At least once a week I look at the white board and think, "Finally, an easy one. I'm good at all these movements." Hahahahahahaha!
6. I love being part of our community
No matter how I feel coming into the WOD, or how I feel after, I am always thankful for the amazing people in our box. When I look around and see the encouragement, the support, the care for one another, I get choked up. In a world where the majority of people trash one another, find faults, criticize, belittle and even bully, I am so thankful for my CrossFit community. We are changing lives everyday, for the better.
Even mine.
Monday, December 9, 2013
Monday, December 2, 2013
Making It Look Easy
The Winter Olympics are just a few weeks away and my excitement continues to build. To me, there are few stages in life that represent the culmination of hard work, dedication and sacrifice like the Olympic Games. Of course, my favorite competition in the games will be the hockey venue, but there are also other events that hold my attention. Events like figure skating, skiing (moguls and giant slalom particularly) and snowboarding events will also make their way onto my DVR.
My enjoyment of these sports is based on my admiration of the athletes' abilities to execute some of the most dangerous, intricate, challenging and complex movements, perfectly.
As with our daily work in CrossFit, Olympic athletes push their minds and bodies to the edge of "what's possible" for strength, speed, agility, balance, accuracy, power, endurance, etc. in pursuit of personal best performances. While I admire the accomplishment of winning a medal, I am more focused on the execution of the task at hand.
Growing up an athlete, I can remember my father and I watching the Olympics together and hearing him say, "Boy, he sure makes it look easy." For many years now, that concept has stuck with me as the greatest athletes, no matter what their sport of choice, make their performance look easy.
But, how is it that triple sow-cows, reverse 360 flying squirrel air and racing down a mountain at 70 mph on toothpicks can be made to look easy? Well, while there are many facets to the perfect execution of movement, the art of making it look easy is seated deep in the psyche of the athlete. It is the combination of confidence and faith, both of which are derived from countless hours of practice, repetition, training, visualization and preparation. The end result is a performance that is masterful, graceful and inspiring.
In CrossFit, we too, have the opportunity to make it look easy. Yes, we can wrinkle our faces, grunt, groan and yell, but, in the end, which athlete ends up with more eyes on her? The one that is making it look easy. When there is precision and accuracy in the movement, moving large loads long distances can be made to look, well, almost artful and graceful. It is for this grace in which we strive.
At some point in our earthly development, we open our minds to the realization that life is about energy. Energy we spend and energy we conserve. To exude struggle, turmoil and pain is work and requires copious amounts of energy and is the classic sign of the neophyte, or amateur. Not only in sport, but in life as well. We all know when the average person is struggling. They express it physically and verbally in everything they do and with everyone they encounter. The same is true with athletes. The amateur wants everyone to know how hard they are working, how much they are sacrificing and how great their struggle. The amateur has bought into the notion of spending energy so that if I look like I am working hard, struggling and battling, then I must be.
The master, on the hand, has learned the art of conserving energy. There are few signs of struggle or pain in the master's body language, attitude and conversation. The master, in sport and life, has learned the value of making it look easy. Does the master struggle? Yes. Does he have pain? Of course. Is life challenging? Absolutely. However, the master knows that the more energy she can conserve, the better performance she can offer which ultimately leads to reaching more goals.
My challenge for you this week is to work on making it look easy in the gym and life. Pay attention to how you feel at the end of your workout and at the end of your day when you consciously conserve energy, rather than carelessly spend it. Making it look easy is a principle of life that will serve you well all the days of your life.
My enjoyment of these sports is based on my admiration of the athletes' abilities to execute some of the most dangerous, intricate, challenging and complex movements, perfectly.
As with our daily work in CrossFit, Olympic athletes push their minds and bodies to the edge of "what's possible" for strength, speed, agility, balance, accuracy, power, endurance, etc. in pursuit of personal best performances. While I admire the accomplishment of winning a medal, I am more focused on the execution of the task at hand.
Growing up an athlete, I can remember my father and I watching the Olympics together and hearing him say, "Boy, he sure makes it look easy." For many years now, that concept has stuck with me as the greatest athletes, no matter what their sport of choice, make their performance look easy.
But, how is it that triple sow-cows, reverse 360 flying squirrel air and racing down a mountain at 70 mph on toothpicks can be made to look easy? Well, while there are many facets to the perfect execution of movement, the art of making it look easy is seated deep in the psyche of the athlete. It is the combination of confidence and faith, both of which are derived from countless hours of practice, repetition, training, visualization and preparation. The end result is a performance that is masterful, graceful and inspiring.
In CrossFit, we too, have the opportunity to make it look easy. Yes, we can wrinkle our faces, grunt, groan and yell, but, in the end, which athlete ends up with more eyes on her? The one that is making it look easy. When there is precision and accuracy in the movement, moving large loads long distances can be made to look, well, almost artful and graceful. It is for this grace in which we strive.
At some point in our earthly development, we open our minds to the realization that life is about energy. Energy we spend and energy we conserve. To exude struggle, turmoil and pain is work and requires copious amounts of energy and is the classic sign of the neophyte, or amateur. Not only in sport, but in life as well. We all know when the average person is struggling. They express it physically and verbally in everything they do and with everyone they encounter. The same is true with athletes. The amateur wants everyone to know how hard they are working, how much they are sacrificing and how great their struggle. The amateur has bought into the notion of spending energy so that if I look like I am working hard, struggling and battling, then I must be.
The master, on the hand, has learned the art of conserving energy. There are few signs of struggle or pain in the master's body language, attitude and conversation. The master, in sport and life, has learned the value of making it look easy. Does the master struggle? Yes. Does he have pain? Of course. Is life challenging? Absolutely. However, the master knows that the more energy she can conserve, the better performance she can offer which ultimately leads to reaching more goals.
My challenge for you this week is to work on making it look easy in the gym and life. Pay attention to how you feel at the end of your workout and at the end of your day when you consciously conserve energy, rather than carelessly spend it. Making it look easy is a principle of life that will serve you well all the days of your life.
Thursday, November 14, 2013
The Top 10 Signs Your Friends Don't Know a Thing About CrossFit
On a recent trip through the grocery store, perusing only the perimeter of course, I ran into friend I hadn't seen in quite a while. I was sporting the REPOWARRIOR shirt, so you know how the conversation got started. It wasn't more than 2 minutes long, but I learned everything I needed to about his concept of what we do at CrossFit. While I know a few folks out there understand our passion and zeal for all things CrossFit, the majority haven't got a clue. So, here are my top ten signs your friends don't know a thing about CrossFit.
10. "I'd rather workout on my own."
No you wouldn't. The reason you workout on your own is you don't want anyone to know that you never train legs and you always do bis/tris/chest. It's easier to show up at the gym and look like your working than it is to swallow your pride and train with a group of badasses. Plus, it's easier to pick up women when you're by yourself.
9. "I know, it's like circuit training, just harder."
No, it's not. That's like saying the NFL is like my kids flag football, just harder. While circuit training and CrossFit require movement of the limbs and pumping of the heart, that's where the similarities end.
8. "OMG! That is such a cult...you guys are all crazy!"
Ummmmm..... Okay, maybe this lady gets it a little bit.
7. "I need to get in shape before I come do CrossFit."
One of my all time favorites. A clear misconception of reality here. That's like saying I need to lose 15 pounds then I'll start exercising. CrossFit is a fitness regiment that is infinitely scaleable to meet any athlete at their current fitness level. Personally, I love seeing the overweight guy that can't touch his toes, do a squat or sit up on day one progress to a beast in 180 days. Start here.
6. "Well, I've been doing Zumba for over a year. I don't know that I could be in any better shape."
Okay.... Riiiight. While I am secretly a fan of Zumba because I like to dance, I don't think I'd care to have a Zumba-er be forced to carry me out of a burning building if I were injured. General Physical Preparedness saves lives and changes lives.
5. "It's way too intense for me."
Well, okay then, Sally. Spoken like a true "I want to workout but don't want to sweat" fitness buff. There are places you can "workout" without ever breaking a sweat where walking, lying on the floor and doing a few squats...for weeks...is considered a workout. So ya, to that person, CrossFit is intense. But WE all know that it's the intensity that fuels the results. And, we get results.
4. "People get hurt all the time."
This one really irks me because generally they've been told that by someone trying to discredit what we do, usually a competitor. It is true that since CrossFit it is a sport, not just a workout, that injuries do happen. However, the incidence of injury in our box is no more than that of any other training facility. When you move weight, especially big weight, sometimes the body doesn't respond and there is nothing you can do about it except take the right steps to recover quickly and get back at it.
3. "I don't want to look like those CrossFit ladies on TV."
Sure you don't. Have you seen Christmas Abbot? Julie Foucher? Stacie Tovar? What you really mean is you could never work hard enough or be disciplined enough to look one of these ladies. Truth is...you can.
2. "I've done P90x."
Of course you did. Who hasn't? But who still does P90x?
1. "I like to lift weights."
Hahahahahahahaha! Oh, that's right...we don't lift weights in CrossFit.
See you at the box!
10. "I'd rather workout on my own."
No you wouldn't. The reason you workout on your own is you don't want anyone to know that you never train legs and you always do bis/tris/chest. It's easier to show up at the gym and look like your working than it is to swallow your pride and train with a group of badasses. Plus, it's easier to pick up women when you're by yourself.
9. "I know, it's like circuit training, just harder."
No, it's not. That's like saying the NFL is like my kids flag football, just harder. While circuit training and CrossFit require movement of the limbs and pumping of the heart, that's where the similarities end.
8. "OMG! That is such a cult...you guys are all crazy!"
Ummmmm..... Okay, maybe this lady gets it a little bit.
7. "I need to get in shape before I come do CrossFit."
One of my all time favorites. A clear misconception of reality here. That's like saying I need to lose 15 pounds then I'll start exercising. CrossFit is a fitness regiment that is infinitely scaleable to meet any athlete at their current fitness level. Personally, I love seeing the overweight guy that can't touch his toes, do a squat or sit up on day one progress to a beast in 180 days. Start here.
6. "Well, I've been doing Zumba for over a year. I don't know that I could be in any better shape."
Okay.... Riiiight. While I am secretly a fan of Zumba because I like to dance, I don't think I'd care to have a Zumba-er be forced to carry me out of a burning building if I were injured. General Physical Preparedness saves lives and changes lives.
5. "It's way too intense for me."
Well, okay then, Sally. Spoken like a true "I want to workout but don't want to sweat" fitness buff. There are places you can "workout" without ever breaking a sweat where walking, lying on the floor and doing a few squats...for weeks...is considered a workout. So ya, to that person, CrossFit is intense. But WE all know that it's the intensity that fuels the results. And, we get results.
4. "People get hurt all the time."
This one really irks me because generally they've been told that by someone trying to discredit what we do, usually a competitor. It is true that since CrossFit it is a sport, not just a workout, that injuries do happen. However, the incidence of injury in our box is no more than that of any other training facility. When you move weight, especially big weight, sometimes the body doesn't respond and there is nothing you can do about it except take the right steps to recover quickly and get back at it.
3. "I don't want to look like those CrossFit ladies on TV."
Sure you don't. Have you seen Christmas Abbot? Julie Foucher? Stacie Tovar? What you really mean is you could never work hard enough or be disciplined enough to look one of these ladies. Truth is...you can.
2. "I've done P90x."
Of course you did. Who hasn't? But who still does P90x?
1. "I like to lift weights."
Hahahahahahahaha! Oh, that's right...we don't lift weights in CrossFit.
See you at the box!
Monday, October 28, 2013
5 Keys to Getting the Most Out of Your Training
I look around each class and take a mental inventory of the athletes and the progress each of them has made since we first met. While everyone starts with a different set of goals, everyone changes and moves in the direction of those goals! Which, to say the least, is awesome! As Head Coach, I am consistently challenged to help everyone progress and improve in their individual ways which is what keeps me motivated and excited for each day at the box.
Since opening, I've seen a few athletes make huge strides forward, many be consistent in their progress and a handful that are still lagging behind. What I have learned is that there are a few key principles that seem to permeate the group of athlete's that make more significant advances to their goals. So, let's review them.
1. Be Here, Now.
Life is busy. We run from one thing to the next trying to fit it all in. The result is often times simply going through the motions of life. This absolutely can't happen during training. It's critical that the moment you walk through the door you leave your suitcase of bullsh** outside and turn on your "athlete brain". While multi-tasking is a necessity for life, there is no room for it in the box. You are here for one reason, and one reason only...to get better. Get focused on your training. Get better results. Period.
2. Be a Student of the Sport
While I'd like to think that I have everything and know everything you need to get better, the reality is I don't, and neither do our other trainers. This means that you, as an athlete, need to invest some extra time away from the box, learning and studying. Watch You Tube videos of top performing athletes. Read articles or books on nutrition. Do whatever you can to fill your mind with the best information possible to make you better.
3. Consistency Is King
Each week presents a different set of challenges in life. There is no doubt that the busy-ness of life get's the best of us at times. When we set clearly defined goals, it makes it easier for us to be consistent in our effort. Keep track of your workouts. Log your weights. Stay focused on your nutrition. The more consistent you are with your workouts and the effort you put forth, the better and longer lasting are your results. We all have excuses, and quite honestly, none of them are real good. :)
4. You Can't Out Train a Bad Diet
I've said it once, and I'll say it until the day I take my last breath. You simply can't make great gains while having trashy eating habits. Cut the sugar. Minimize the grains and dairy. Seek out quality protein sources. Supplement with quality products. Eat 4-6 smaller meals each days. Think like an athlete and eat like one, too. Yes, we all fall off the wagon. Don't stay off! Get back on track immediately and be grateful for the great health that you have and be even more excited about the great things that are to come. Make all the sacrifices count.
5. Get Extra Coaching
We have great and amazing trainers and coaches for a reason: to make you better. Take full advantage of our passion and knowledge for health, fitness, strength and conditioning. Show up for Friday Night Lights and get some extra work on your clean or snatch techniques. Schedule a couple of 1-on-1 sessions with one of us for video analysis, goal setting or nutritional guidance. While we provide a ton of help and coaching during class, you can get 10x the benefit from some focused, individualized training.
My job as Head Coach is to elevate each of my athletes to their full potential. To not do so, in my eyes, is failure at it's highest level. Use these 5 Keys to help you get more from your time at CrossFit. Here's to finding your own BeastMode!
Since opening, I've seen a few athletes make huge strides forward, many be consistent in their progress and a handful that are still lagging behind. What I have learned is that there are a few key principles that seem to permeate the group of athlete's that make more significant advances to their goals. So, let's review them.
1. Be Here, Now.
Life is busy. We run from one thing to the next trying to fit it all in. The result is often times simply going through the motions of life. This absolutely can't happen during training. It's critical that the moment you walk through the door you leave your suitcase of bullsh** outside and turn on your "athlete brain". While multi-tasking is a necessity for life, there is no room for it in the box. You are here for one reason, and one reason only...to get better. Get focused on your training. Get better results. Period.
2. Be a Student of the Sport
While I'd like to think that I have everything and know everything you need to get better, the reality is I don't, and neither do our other trainers. This means that you, as an athlete, need to invest some extra time away from the box, learning and studying. Watch You Tube videos of top performing athletes. Read articles or books on nutrition. Do whatever you can to fill your mind with the best information possible to make you better.
3. Consistency Is King
Each week presents a different set of challenges in life. There is no doubt that the busy-ness of life get's the best of us at times. When we set clearly defined goals, it makes it easier for us to be consistent in our effort. Keep track of your workouts. Log your weights. Stay focused on your nutrition. The more consistent you are with your workouts and the effort you put forth, the better and longer lasting are your results. We all have excuses, and quite honestly, none of them are real good. :)
4. You Can't Out Train a Bad Diet
I've said it once, and I'll say it until the day I take my last breath. You simply can't make great gains while having trashy eating habits. Cut the sugar. Minimize the grains and dairy. Seek out quality protein sources. Supplement with quality products. Eat 4-6 smaller meals each days. Think like an athlete and eat like one, too. Yes, we all fall off the wagon. Don't stay off! Get back on track immediately and be grateful for the great health that you have and be even more excited about the great things that are to come. Make all the sacrifices count.
5. Get Extra Coaching
We have great and amazing trainers and coaches for a reason: to make you better. Take full advantage of our passion and knowledge for health, fitness, strength and conditioning. Show up for Friday Night Lights and get some extra work on your clean or snatch techniques. Schedule a couple of 1-on-1 sessions with one of us for video analysis, goal setting or nutritional guidance. While we provide a ton of help and coaching during class, you can get 10x the benefit from some focused, individualized training.
My job as Head Coach is to elevate each of my athletes to their full potential. To not do so, in my eyes, is failure at it's highest level. Use these 5 Keys to help you get more from your time at CrossFit. Here's to finding your own BeastMode!
Monday, October 21, 2013
The Pursuit of Excellence
For those on the outside looking in, CrossFit stirs up a quandary of emotions that are unintentionally expressed through words, expressions and body language. A daily conversation in the box with athletes goes something like this,"Hey Doc, I've been talking to a buddy of mine about coming in for a free session to give CrossFit a try. He seems curious but doesn't think he is in good enough shape for it." Or even better, "I've told a couple of my friends they need to try CrossFit but they all tell me there's no way they could do it."
Well, if you've had this or a similar conversation, let me just say, it happens to me almost daily. After having dozens of these encounters, I've come to understand the 2 main roadblocks for people stepping off the ledge and coming in to train.
1. FEAR. We live in a world that is predominantly driven by the pursuit of pleasure or the avoidance of pain. Think about the decisions you make on daily basis. What am I going to wear to work today? What am I going to eat for lunch? What car should I buy? What do I need from Target? What weight should I use for my deadlift? Simple questions we ask of ourselves are answered based on an emotional response driven by the need to fulfill our desire for pleasure (which can also be read as "approval") or by our need to avoid pain (which can be read as "disapproval or rejection"). These emotions are powerful motivators, which when not recognized or held in check, drive us to a life of mediocrity filled with "vanilla" experiences and little achievement.
2. EGO. A second motivator in decision making is the Ego, or better yet, the protection of or expression of, the Ego. Our Ego is equally as powerful as Fear in driving our life to mediocrity. Each of us knows our strengths and weaknesses. The vast majority of the population spends the greater part of their time and energy in areas of which they perceive themselves as being strong or proficient. A natural reaction for an Ego driven mind is to rationalize their way out of new or challenging circumstances and opportunities. Preservation of Ego is a detriment to growth in all aspects of life.
So here is a truth that I see played out everyday in the box: athletes who train using CrossFit methods have an uncanny ability to face fears and leave their ego at the door. I see this every time we introduce a new athlete to box jumps, rope climbs and cleans. You can read the emotion in their face and body language. You can see the turmoil and contention in their gut. You can "feel" the impending pain of potential failure. All of us in CrossFit have witnessed this and experienced it first hand.
The result of facing these fears and checking our ego? Confidence. Personal power. Strength. And then, somewhere along the way, a simple thought enters the mind..."I can do better." No longer are we satisfied with an 18" box jump, I want to get to 30". I have to get a pull up. Now, at this point, the mind is opened to possibility and in creeps a most contagious, powerful and overall life changing concept. The pursuit of excellence.
I can do better. I can be better. I can work harder. I can, I can, I can. Life on the other side of fear and ego preservation is filled with opportunity and possibility. The pursuit of excellence is more contagious than the common cold. When you surround yourself with like minded individuals that are consistently pushing and challenging for more and better, you become more and better. And isn't it ironic how "can't" leaves your vocabulary? And even more thrilling is how the pursuit of excellence leaches and flows into every other aspect of your life!
Our tag line of Reclaim Your Life is more than just 3 words. It's more than just wanting to look good, feel better and live healthy. It's a mission, a purpose, a rally cry for individuals to face the fears that are holding them back and beat down the Ego that leads them down the path of mediocrity. This is your life. You get one shot. Be excellent in all that you do in all areas of your life. Anything less is a waste of a life.
Well, if you've had this or a similar conversation, let me just say, it happens to me almost daily. After having dozens of these encounters, I've come to understand the 2 main roadblocks for people stepping off the ledge and coming in to train.
1. FEAR. We live in a world that is predominantly driven by the pursuit of pleasure or the avoidance of pain. Think about the decisions you make on daily basis. What am I going to wear to work today? What am I going to eat for lunch? What car should I buy? What do I need from Target? What weight should I use for my deadlift? Simple questions we ask of ourselves are answered based on an emotional response driven by the need to fulfill our desire for pleasure (which can also be read as "approval") or by our need to avoid pain (which can be read as "disapproval or rejection"). These emotions are powerful motivators, which when not recognized or held in check, drive us to a life of mediocrity filled with "vanilla" experiences and little achievement.
2. EGO. A second motivator in decision making is the Ego, or better yet, the protection of or expression of, the Ego. Our Ego is equally as powerful as Fear in driving our life to mediocrity. Each of us knows our strengths and weaknesses. The vast majority of the population spends the greater part of their time and energy in areas of which they perceive themselves as being strong or proficient. A natural reaction for an Ego driven mind is to rationalize their way out of new or challenging circumstances and opportunities. Preservation of Ego is a detriment to growth in all aspects of life.
So here is a truth that I see played out everyday in the box: athletes who train using CrossFit methods have an uncanny ability to face fears and leave their ego at the door. I see this every time we introduce a new athlete to box jumps, rope climbs and cleans. You can read the emotion in their face and body language. You can see the turmoil and contention in their gut. You can "feel" the impending pain of potential failure. All of us in CrossFit have witnessed this and experienced it first hand.
The result of facing these fears and checking our ego? Confidence. Personal power. Strength. And then, somewhere along the way, a simple thought enters the mind..."I can do better." No longer are we satisfied with an 18" box jump, I want to get to 30". I have to get a pull up. Now, at this point, the mind is opened to possibility and in creeps a most contagious, powerful and overall life changing concept. The pursuit of excellence.
I can do better. I can be better. I can work harder. I can, I can, I can. Life on the other side of fear and ego preservation is filled with opportunity and possibility. The pursuit of excellence is more contagious than the common cold. When you surround yourself with like minded individuals that are consistently pushing and challenging for more and better, you become more and better. And isn't it ironic how "can't" leaves your vocabulary? And even more thrilling is how the pursuit of excellence leaches and flows into every other aspect of your life!
Our tag line of Reclaim Your Life is more than just 3 words. It's more than just wanting to look good, feel better and live healthy. It's a mission, a purpose, a rally cry for individuals to face the fears that are holding them back and beat down the Ego that leads them down the path of mediocrity. This is your life. You get one shot. Be excellent in all that you do in all areas of your life. Anything less is a waste of a life.
Monday, October 7, 2013
A Winner's Philosophy
I'm willing to bet that you have a significant, underlying philosophy that guides your life in every decision you make and action and you take. You might say no, but I would strongly disagree. Everyone has a philosophy and it is expressed in every aspect of your daily life.
Philosophy is nothing more than having a set of ideas or principles about how to live. But these ideas permeate every nook and cranny of your life. For most of us, our philosophy of life was developed by our MFTP (mothers, fathers, teachers and preachers) or people of influence in our life.
Having a philosophy is not an esoteric concept or something for only the highly educated. No, our philosophy is at the core of our being and serves as a guideline for all of our actions and decisions. Things as simple as choosing Charmin or Cottonelle is based on our philosophy; american made cars or imports; chess or football; cash or credit.
Here are a few samples of philosophies that can easily be seen demonstrated around you in the people with whom you associate:
- Life's a b*#@& and then you die
- The whole world is out to get me so I must fight back
- Everyone else does it, so should I.
- My life is a result of luck and chance
- I am a victim of my circumstance
- If it is to be it is up to me
- Hard work pays big dividends
- The least amount of effort to simply get by
So whether you have consciously developed a personal philosophy or simply fell into one by default as a result of our MFTP, we all have one. Think about yours.
Now, let me share with you a common philosophy of winners, people who excel in everything that they do. Honestly, it is one word: Excellence. Expanded, it can be a bunch of words and ideas, but my favorite explanation is this: how I do anything is how I do everything.
Developing and implementing a philosophy of excellence can and will have a profound impact on every aspect of your life. When you live from the perspective that everything that I do, I do with excellence, you move to a new station in life. No longer will "good enough" be in your vocabulary.
Relationships change. Your career changes. Your parenting changes. Your results in the gym change.
In your work life, excellence looks like consistently working towards being a master of your craft or trade. At home, excellence looks like exceeding the needs of your spouse and building them up. In the community, excellence looks like a volunteer that works had to provide the best opportunity or experience for her community members. And in your workouts, excellence looks like keeping the bar close on your deadlifts or maintaing active shoulders during your overhead squat.
A life philosophy of excellence permeates every aspect of a winner's being. Not that this person has to consistently win in competition with others, but that he is always competing with himself to get better at whatever task is put before him.
Look around at the people you hang with. If you maintain a life philosophy of excellence, chances are the life you are creating will be that much more...excellent. Be excellent. How you do anything, is how you do everything.
Philosophy is nothing more than having a set of ideas or principles about how to live. But these ideas permeate every nook and cranny of your life. For most of us, our philosophy of life was developed by our MFTP (mothers, fathers, teachers and preachers) or people of influence in our life.
Having a philosophy is not an esoteric concept or something for only the highly educated. No, our philosophy is at the core of our being and serves as a guideline for all of our actions and decisions. Things as simple as choosing Charmin or Cottonelle is based on our philosophy; american made cars or imports; chess or football; cash or credit.
Here are a few samples of philosophies that can easily be seen demonstrated around you in the people with whom you associate:
- Life's a b*#@& and then you die
- The whole world is out to get me so I must fight back
- Everyone else does it, so should I.
- My life is a result of luck and chance
- I am a victim of my circumstance
- If it is to be it is up to me
- Hard work pays big dividends
- The least amount of effort to simply get by
So whether you have consciously developed a personal philosophy or simply fell into one by default as a result of our MFTP, we all have one. Think about yours.
Now, let me share with you a common philosophy of winners, people who excel in everything that they do. Honestly, it is one word: Excellence. Expanded, it can be a bunch of words and ideas, but my favorite explanation is this: how I do anything is how I do everything.
Developing and implementing a philosophy of excellence can and will have a profound impact on every aspect of your life. When you live from the perspective that everything that I do, I do with excellence, you move to a new station in life. No longer will "good enough" be in your vocabulary.
Relationships change. Your career changes. Your parenting changes. Your results in the gym change.
In your work life, excellence looks like consistently working towards being a master of your craft or trade. At home, excellence looks like exceeding the needs of your spouse and building them up. In the community, excellence looks like a volunteer that works had to provide the best opportunity or experience for her community members. And in your workouts, excellence looks like keeping the bar close on your deadlifts or maintaing active shoulders during your overhead squat.
A life philosophy of excellence permeates every aspect of a winner's being. Not that this person has to consistently win in competition with others, but that he is always competing with himself to get better at whatever task is put before him.
Look around at the people you hang with. If you maintain a life philosophy of excellence, chances are the life you are creating will be that much more...excellent. Be excellent. How you do anything, is how you do everything.
Monday, September 30, 2013
Untapped Resources
There lies, within each of us, vast amounts of untapped resources, that when discovered, can propel us to new heights.
Dr. Kenneth Copper, a neuroscientist at the U of Minnesota, has dedicated a large portion of his research helping to expose this undiscovered field of opportunity. In his book, "The Other 90%", Dr. Cooper writes that at any given level of development, we as humans, are using approximately 10% of the capacity of our brains, leaving the other 90% dormant.
I am consistently amazed at how well we function at 10%. Equally, I often contempate what life would be like if one were to move to 15 or 20%?
In our world of constantly varied functional movements at high intensity, we are consistently pushing the envelope of brain activation. Study after study site the enormous benefits of high intensity activity on increased brain activation. Neuroplasticity, the ability of the brain to learn new things, is challenged and activated durng every skill session in the box. We live in a microcosom of tapping the other 90%.
With all the positive challenges we place on the brain and central nervous system with our training methods and procedures, in most cases, it is still the failure of the brain, or thought, if correctly stated, that sets our limitations.
I experienced this first hand this morning at our first training of the day. The WOD was Elizabeth. I challenged some of our athletes to bump their weight for the workout. One gal, in particular, I singled out and challenged to do it Rx'd. The moment her brain interpreted my words, "I want you doing this Rx today", I saw a visceral response that screamed out "No way, I can't do that." Believe me, I would never have an athlete move to Rx if they were not ready. I had seen her clean well over this weight, perfectly, in previous training sessions and I knew that she was more than ready.
I never gave her a chance to complain or argue her case to use less weight. I simply stated what she was going to do then walked away. I kept an eye on her from across the room as she was loading the bar. I personally witnessed a brain that was forced into beleiving something that previously could not be comprehended. I was struck by how her posture slowly changed, as did the look on her face. I was watching someone tapping into the other 90%.
Of course she completed WOD, and if don't say so, made it look effortless. The instant she came off the rings on her last rep of dips, I saw another transformation as she looked at the clock. Disbelief. Which quickly turned to satisfaction, then confidence.
As I walked past her with my hand in the air waiting for my post WOD high five, I saw a smile so big she could have swallowed a banana sideways. There it was. That moment when something believed to be unattainable is attained.
Driving home from the box my mind was fixated on that small series of events that went from fear, to disbelief, to courage, to satisfaction and fiinished at confidence. This, right here. This moment, is what makes CrossFit so great. Here's to getting after the other 90%!
Dr. Kenneth Copper, a neuroscientist at the U of Minnesota, has dedicated a large portion of his research helping to expose this undiscovered field of opportunity. In his book, "The Other 90%", Dr. Cooper writes that at any given level of development, we as humans, are using approximately 10% of the capacity of our brains, leaving the other 90% dormant.
I am consistently amazed at how well we function at 10%. Equally, I often contempate what life would be like if one were to move to 15 or 20%?
In our world of constantly varied functional movements at high intensity, we are consistently pushing the envelope of brain activation. Study after study site the enormous benefits of high intensity activity on increased brain activation. Neuroplasticity, the ability of the brain to learn new things, is challenged and activated durng every skill session in the box. We live in a microcosom of tapping the other 90%.
With all the positive challenges we place on the brain and central nervous system with our training methods and procedures, in most cases, it is still the failure of the brain, or thought, if correctly stated, that sets our limitations.
I experienced this first hand this morning at our first training of the day. The WOD was Elizabeth. I challenged some of our athletes to bump their weight for the workout. One gal, in particular, I singled out and challenged to do it Rx'd. The moment her brain interpreted my words, "I want you doing this Rx today", I saw a visceral response that screamed out "No way, I can't do that." Believe me, I would never have an athlete move to Rx if they were not ready. I had seen her clean well over this weight, perfectly, in previous training sessions and I knew that she was more than ready.
I never gave her a chance to complain or argue her case to use less weight. I simply stated what she was going to do then walked away. I kept an eye on her from across the room as she was loading the bar. I personally witnessed a brain that was forced into beleiving something that previously could not be comprehended. I was struck by how her posture slowly changed, as did the look on her face. I was watching someone tapping into the other 90%.
Of course she completed WOD, and if don't say so, made it look effortless. The instant she came off the rings on her last rep of dips, I saw another transformation as she looked at the clock. Disbelief. Which quickly turned to satisfaction, then confidence.
As I walked past her with my hand in the air waiting for my post WOD high five, I saw a smile so big she could have swallowed a banana sideways. There it was. That moment when something believed to be unattainable is attained.
Driving home from the box my mind was fixated on that small series of events that went from fear, to disbelief, to courage, to satisfaction and fiinished at confidence. This, right here. This moment, is what makes CrossFit so great. Here's to getting after the other 90%!
Thursday, September 19, 2013
Oh, my aching a#@!
I've had it, you've had, your friend's had it, we've all had it. You know what I'm talking about. That deep aching discomfort in the lower part of your backside that seems to jump up and grab you at the bottom of your squat, just as you're working hard to keep your knees out. It can sometimes feel like "ghost pain" because you really only notice it when in that specific body posture.
Well I've got news for you, it's not "ghost pain". It's a real problem, especially for those in the early stages of developing a quality squat. In my experience, this is the result of a myofascial dysfunction in the small, but powerful, Gemellus Inferior muscle. This little guy attaches to the sit bone on one end and the greater trochanter on the other end. It's primary job is to laterally rotate and abduct the thigh, which is what happens at the bottom of the squat. It is also responsible for stabilizing the hip joint during other movements, so it is a well worked muscle. It has a couple of other partners in crime, Gemellus Superior and Obturator Internus, that work right along side it.
Your awareness of the dysfunction in this group is heightened in the "pigeon pose"posture when the thigh is internally rotated and flexed. The more restriction you have getting into this posture, the more likely you are to have dysfunction in this soft tissue group. Now, mind you, there are a host of other tissues affected by this posturing, all of which need to be worked to release.
You know how much I promote use of the LAX ball to get at some of those hard to reach tissues, but in this case, DON'T USE IT! Why? Ever heard of the Sciatic Nerve? Well this monster lives in close proximity to the Gemellus and using the LAX ball here can irritate that nerve and cause some nasty pain syndromes.
The solution? Try this easy stretch. Stand in front of a box (the kind we jump on!) so that the top is at knee height. Put the foot of the affected side on top of the box with the other foot still on the ground. Gently turn your foot on the box so that your toes point toward your midline. Pull that same knee to your chest and "sink" your hips. Doing so should illicit a nice stretch on the backside of your greater trochanter and into your sit bone. Simply hold for a 10-15 count, release and repeat.
Don't let your aching a#@ limit your ability to squat with virtuosity. Break that gristle and get moving.
Well I've got news for you, it's not "ghost pain". It's a real problem, especially for those in the early stages of developing a quality squat. In my experience, this is the result of a myofascial dysfunction in the small, but powerful, Gemellus Inferior muscle. This little guy attaches to the sit bone on one end and the greater trochanter on the other end. It's primary job is to laterally rotate and abduct the thigh, which is what happens at the bottom of the squat. It is also responsible for stabilizing the hip joint during other movements, so it is a well worked muscle. It has a couple of other partners in crime, Gemellus Superior and Obturator Internus, that work right along side it.
Your awareness of the dysfunction in this group is heightened in the "pigeon pose"posture when the thigh is internally rotated and flexed. The more restriction you have getting into this posture, the more likely you are to have dysfunction in this soft tissue group. Now, mind you, there are a host of other tissues affected by this posturing, all of which need to be worked to release.
You know how much I promote use of the LAX ball to get at some of those hard to reach tissues, but in this case, DON'T USE IT! Why? Ever heard of the Sciatic Nerve? Well this monster lives in close proximity to the Gemellus and using the LAX ball here can irritate that nerve and cause some nasty pain syndromes.
The solution? Try this easy stretch. Stand in front of a box (the kind we jump on!) so that the top is at knee height. Put the foot of the affected side on top of the box with the other foot still on the ground. Gently turn your foot on the box so that your toes point toward your midline. Pull that same knee to your chest and "sink" your hips. Doing so should illicit a nice stretch on the backside of your greater trochanter and into your sit bone. Simply hold for a 10-15 count, release and repeat.
Don't let your aching a#@ limit your ability to squat with virtuosity. Break that gristle and get moving.
Friday, August 30, 2013
That Tweaky Knee
Injuries are a part of being an athlete. When you compete and train at the outermost edge of your skill, you increase the likelihood of sustaining an injury. We are fortunate, in our box, to have a shining record when reviewing injuries related to training. I boast about this fact because one of the biggest gripes about CrossFit training by nay-sayers is the increased injury rate. Fortunately, CrossFit HQ has published information discrediting the fraudulent research supposedly supporting this heightened risk of injury. Our box injury level, or lack there of, I believe is related to the extensive mobility training and thorough warm up that our athletes endure.
As athletes, it is critical to "know" your body and understand what it is "telling" you at all times. I preach the concept of "Owie vs Injury". Let me explain. You just finished "Karen" and you've got some residual soreness in the neck and upper back from completing 150 wall ball shots in 6:15. This is an owie. You put your body in a situation that is not normal or frequently encountered in your daily life and your tissues start to bark. With proper hydration and recovery time, your body works its magic and within a short period of time, often minutes, the barking is gone. On the other hand, the clock is winding down and you're trying to get 5 more box jumps in to beat the guy next to you and you lose focus causing you to land on the ground wrong and you roll your ankle. This, is an injury.
One of the joints of the body that is very susceptible to "owies" is the knee. Because of the complex nature of this hinge joint and the incredible amount of force it encounters, the knee can be easily "tweaked". It receives thousands of pound of force during a normal WOD and one bad position during a movement can result in a tweak. I want to briefly review a couple of the predominant "tweaks" that we all deal with and address the proper care and correction to recover from and prevent future tweaks.
Lateral knee discomfort: Some athletes will experience positional discomfort in the outside part of the knee. There can be a host of causes, but two of the most common are a posterior displaced fibular head and hypertonic IT Band. Because of the amount force applied to the fibular head at the knee joint during flexion, it is common to see the joint subluxate posteriorly. When this happen, the tibiofibular joint is compromised and loses normal joint motion. After repeated use, inflammation occurs which is soon followed by discomfort. This "tweak" is best corrected by the skilled hands of a chiropractor, adjusting the joint back into proper alignment. In most cases, one simple maneuver solves the problem immediately. To prevent reoccurance of the "tweak" the athlete must spend time with soft tissue work on the hamstrings and gastrocnemius. This is best accomplished with a foam roll or a lacrosse ball, using the modality to break up adhesions in the sliding surfaces allowing for the tension to leave the tissue.
The second common cause of lateral knee pain is from a hypertonic IT Band. The IT band is a pelvic stabilizing structure that begins at the hip and travels down the outside of the leg, inserting on the outside of the knee joint on the lower leg bone. This means that it crosses the knee joint and and has a secondary role of assisting with knee flexion. When an athlete takes on new movements, the IT band is worked hard. Many times too hard as it compensates for other structures that are weak and deconditioned. The result of the over working is inflammation and adhesions in the tendonous insertion at the outside of the knee. This is easily corrected by, again, using the foam roll or a lacrosse ball to break down the taught tissue allowing the tension to leave the tissue restoring normal motion to the joint. This "tweak" is best prevented by frequent rolling out of the IT band pre-workout and lacrosse ball work post workout.
The moral of the story: don't let a "tweaky" knee keep you from performing your best. Ask for help or guidance if you have this problem. Try a couple of these simple strategies for care and prevention. And, of course, when in doubt, seek professional advice. Oh, yeah, I'm a professional. So just ask!
As athletes, it is critical to "know" your body and understand what it is "telling" you at all times. I preach the concept of "Owie vs Injury". Let me explain. You just finished "Karen" and you've got some residual soreness in the neck and upper back from completing 150 wall ball shots in 6:15. This is an owie. You put your body in a situation that is not normal or frequently encountered in your daily life and your tissues start to bark. With proper hydration and recovery time, your body works its magic and within a short period of time, often minutes, the barking is gone. On the other hand, the clock is winding down and you're trying to get 5 more box jumps in to beat the guy next to you and you lose focus causing you to land on the ground wrong and you roll your ankle. This, is an injury.
One of the joints of the body that is very susceptible to "owies" is the knee. Because of the complex nature of this hinge joint and the incredible amount of force it encounters, the knee can be easily "tweaked". It receives thousands of pound of force during a normal WOD and one bad position during a movement can result in a tweak. I want to briefly review a couple of the predominant "tweaks" that we all deal with and address the proper care and correction to recover from and prevent future tweaks.
Lateral knee discomfort: Some athletes will experience positional discomfort in the outside part of the knee. There can be a host of causes, but two of the most common are a posterior displaced fibular head and hypertonic IT Band. Because of the amount force applied to the fibular head at the knee joint during flexion, it is common to see the joint subluxate posteriorly. When this happen, the tibiofibular joint is compromised and loses normal joint motion. After repeated use, inflammation occurs which is soon followed by discomfort. This "tweak" is best corrected by the skilled hands of a chiropractor, adjusting the joint back into proper alignment. In most cases, one simple maneuver solves the problem immediately. To prevent reoccurance of the "tweak" the athlete must spend time with soft tissue work on the hamstrings and gastrocnemius. This is best accomplished with a foam roll or a lacrosse ball, using the modality to break up adhesions in the sliding surfaces allowing for the tension to leave the tissue.
The second common cause of lateral knee pain is from a hypertonic IT Band. The IT band is a pelvic stabilizing structure that begins at the hip and travels down the outside of the leg, inserting on the outside of the knee joint on the lower leg bone. This means that it crosses the knee joint and and has a secondary role of assisting with knee flexion. When an athlete takes on new movements, the IT band is worked hard. Many times too hard as it compensates for other structures that are weak and deconditioned. The result of the over working is inflammation and adhesions in the tendonous insertion at the outside of the knee. This is easily corrected by, again, using the foam roll or a lacrosse ball to break down the taught tissue allowing the tension to leave the tissue restoring normal motion to the joint. This "tweak" is best prevented by frequent rolling out of the IT band pre-workout and lacrosse ball work post workout.
The moral of the story: don't let a "tweaky" knee keep you from performing your best. Ask for help or guidance if you have this problem. Try a couple of these simple strategies for care and prevention. And, of course, when in doubt, seek professional advice. Oh, yeah, I'm a professional. So just ask!
Monday, August 26, 2013
The Most Valuable Real Estate Ever
If you know anything about the world of real estate, you know the presiding characteristic of value is location, location, location. In our community, lake front property is as, or more, valuable than gold. The reason being that it is limited in its availability. For the most part, we cannot create more lakeshore. Therefore, because of its limited quantity, you pay the highest price for this real estate.
That being said, far more valuable than any piece of lakeshore property is the 6 inches of real estate between your ears. This small, powerful piece of property has the ability to alter every facet of your life. When you invest in nurturing and developing this property, it will bring you far greater returns than any piece of lakeshore.
Want to devalue your cherished cranial real estate? Start hanging around negative people. Start having conversations with yourself and others about all the negative aspects of life. Become like the other 90% of the human population and focus on what you don't have, what you can't do and how your not willing to be.
Just as a beautiful piece of lakeshore needs to be cared for, tended to, nurtured and appreciated to realize its full value, so does your cranial real estate. Start weeding your mental garden, daily. Add a fresh dose of daily affirmations. Provide a ray of sunshine and hope by focusing on goals that keep you awake at night and get you up early. Fertilize the environment by associating with positive people who are tending to their cranial real estate. And, exercise regularly to clear the weeds of stress and anxiety that crop up from up our toxic world.
Pay more attention to your state of mind, focus and self awareness and you will reap huge dividends in growth and development, in life...and in the box.
That being said, far more valuable than any piece of lakeshore property is the 6 inches of real estate between your ears. This small, powerful piece of property has the ability to alter every facet of your life. When you invest in nurturing and developing this property, it will bring you far greater returns than any piece of lakeshore.
Want to devalue your cherished cranial real estate? Start hanging around negative people. Start having conversations with yourself and others about all the negative aspects of life. Become like the other 90% of the human population and focus on what you don't have, what you can't do and how your not willing to be.
Just as a beautiful piece of lakeshore needs to be cared for, tended to, nurtured and appreciated to realize its full value, so does your cranial real estate. Start weeding your mental garden, daily. Add a fresh dose of daily affirmations. Provide a ray of sunshine and hope by focusing on goals that keep you awake at night and get you up early. Fertilize the environment by associating with positive people who are tending to their cranial real estate. And, exercise regularly to clear the weeds of stress and anxiety that crop up from up our toxic world.
Pay more attention to your state of mind, focus and self awareness and you will reap huge dividends in growth and development, in life...and in the box.
Monday, August 19, 2013
There's Magic in the Movements
Mechanics -> Consistency -> Intensity
Go Hard! That’s a common theme around our box for many athletes. Everyone wants to finish first or set a new PR (personal record) or just beat the gal next to me. The desire to win and the will to compete is not easily muted. Coach Glassman, founder of CrossFit, once wrote that men are willing to die for points in competition and he was spot on.
I had a conversation with an athlete last week about this very concept and want to address it here for everyone to gain some perspective. In striving to reach the goals we set, in most cases we take on the mindset of willing to do whatever it takes to reach them. I love that attitude and it is great to see it in our athletes on a day-in, day-out basis. That being said, it’s imperative to realize that we will never reach our goals by simply increasing our intensity.
Our training methods are based on the progression of learning the proper mechanics, or movements; then demonstrating the ability to perform those movements properly in a repeated manner; and lastly, increasing the volume, speed or load (intensity). In fitness, increasing the intensity too soon in your training progression is a disaster waiting to happen.
Much like putting your 16 year old son behind the wheel of a corvette and saying “Step on it!”, letting an athlete increase intensity without the ability to demonstrate repeated efforts of perfect movement mechanics is just as silly and dangerous. While I know that my son could handle the corvette at 30-40 mph without issue, pushing it to 80-100 mph is insane. None of us would allow that! And we won’t allow the same attitude in training!
We take time each day to work on skill sets for a very specific purpose: to get better. The harder we work at improving our skill mechanically, the faster we reach a point of quality, consistent movement. When the quality of movement increases, the intensity can be ramped up. It isn’t rocket science…but it is science.
To improve your Fran time requires more than simply getting stronger. It requires increases in efficient movement and quality movement. That is exactly why we work through the progression: Mechanics -> Consistency -> Intensity.
One quality of good coach is to recognize when an athlete has skipped a step, or not spent enough time on a step in the progression and help them to reset. Because we measure fitness across broad time, it is okay to take a step back when necessary to “clean up” our movements as there is no deadline to meet in regards to securing proper technique.
So here are 3 steps to helping you through your progression at a steady pace:
1) Focus on your “Goat”. Each of us has those 1-3 movements that we struggle with. Invest extra time before or after your workout fine tuning the mechanics of that movement. Chances are, improving your “Goat” will transfer into other movements as well allowing you to further increase your intensity in other movements.
2) Mobility work. A majority of us struggle with specific movements due to the lack of mobility in the hips, shoulders, wrists and ankles. Spend quality time away from the box with a foam roll, band, tennis ball or whatever means necessary to increase your mobility. This pays huge dividends in the short and long term.
3) Work as hard during skill training as the WOD. Don’t just “get through” the skills portion of each session. Focus on the movements and the finer points of developing perfect form. This, too, will carry over into every other aspect of your training.
Now, get going. Your “Goat” is waiting!
Go Hard! That’s a common theme around our box for many athletes. Everyone wants to finish first or set a new PR (personal record) or just beat the gal next to me. The desire to win and the will to compete is not easily muted. Coach Glassman, founder of CrossFit, once wrote that men are willing to die for points in competition and he was spot on.
I had a conversation with an athlete last week about this very concept and want to address it here for everyone to gain some perspective. In striving to reach the goals we set, in most cases we take on the mindset of willing to do whatever it takes to reach them. I love that attitude and it is great to see it in our athletes on a day-in, day-out basis. That being said, it’s imperative to realize that we will never reach our goals by simply increasing our intensity.
Our training methods are based on the progression of learning the proper mechanics, or movements; then demonstrating the ability to perform those movements properly in a repeated manner; and lastly, increasing the volume, speed or load (intensity). In fitness, increasing the intensity too soon in your training progression is a disaster waiting to happen.
Much like putting your 16 year old son behind the wheel of a corvette and saying “Step on it!”, letting an athlete increase intensity without the ability to demonstrate repeated efforts of perfect movement mechanics is just as silly and dangerous. While I know that my son could handle the corvette at 30-40 mph without issue, pushing it to 80-100 mph is insane. None of us would allow that! And we won’t allow the same attitude in training!
We take time each day to work on skill sets for a very specific purpose: to get better. The harder we work at improving our skill mechanically, the faster we reach a point of quality, consistent movement. When the quality of movement increases, the intensity can be ramped up. It isn’t rocket science…but it is science.
To improve your Fran time requires more than simply getting stronger. It requires increases in efficient movement and quality movement. That is exactly why we work through the progression: Mechanics -> Consistency -> Intensity.
One quality of good coach is to recognize when an athlete has skipped a step, or not spent enough time on a step in the progression and help them to reset. Because we measure fitness across broad time, it is okay to take a step back when necessary to “clean up” our movements as there is no deadline to meet in regards to securing proper technique.
So here are 3 steps to helping you through your progression at a steady pace:
1) Focus on your “Goat”. Each of us has those 1-3 movements that we struggle with. Invest extra time before or after your workout fine tuning the mechanics of that movement. Chances are, improving your “Goat” will transfer into other movements as well allowing you to further increase your intensity in other movements.
2) Mobility work. A majority of us struggle with specific movements due to the lack of mobility in the hips, shoulders, wrists and ankles. Spend quality time away from the box with a foam roll, band, tennis ball or whatever means necessary to increase your mobility. This pays huge dividends in the short and long term.
3) Work as hard during skill training as the WOD. Don’t just “get through” the skills portion of each session. Focus on the movements and the finer points of developing perfect form. This, too, will carry over into every other aspect of your training.
Now, get going. Your “Goat” is waiting!
Squat...as if your life depends on it!
A fundamental movement for every human being is to be able to lift something from the ground. When the movement is initiated and performed properly, it includes one of the first motor patterns learned in life, the squat.
For years, as a chiropractor, I have heard people say things like, “My doctor told me not to do squats” or “Doc, since they say it’s not good to do squats, are there any other leg exercises I can do?” and my favorite, “I heard squats are bad for your back.”
My response to most, if not all, of these folks is usually a gentle and polite, “I’m sorry, you’re wrong!”
If anyone has ever spent 15 minutes with a toddler learning to walk they will notice the prevalence of the squat movement in the child’s mechanics. Our bodies were innately designed to be able to squat to and from the ground, from early in life throughout our entire life. In fact, it is crazy to think that we have to actually “teach” adults how to squat properly.
While there are as many theories and reasons as to why we lose our ability to squat properly as there are guys who skip leg day, there is one that I deal with on a daily basis: lower crossed syndrome. LCS occurs when a human body, designed for elegant, fluid, coordinated movement is reduced to spending the majority of its time in the seated posture. Over-sitting is a bad, bad thing. Just like over-eating and over-sleeping get you in trouble, so does over sitting.
Too much time in the seated posture causes shortening of the trunk muscles on the front side of the body, and abnormal lengthening of the backside muscles. Not to mention, this posture increases the intradiscal pressure in the lumbar spine. With this dysfunction in play, the posterior chain (gluteus, hamstring, erector, etc) is neurologically shut down resulting in horrible postural aberrations. The pelvis is tipped forward, the hamstrings get super tight, the lumbar curve gets accentuated and, in most cases, the shoulders round forward to compensate. With over 85% of the population suffering from a low back problem at some point, it’s easy to see wide spread negative effects of LCS.
In the gym, LCS is expressed in movement training by the inability to squat. Yes, I know, I know, bad knees, loss of ankle mobility, hip labrum issues, blah, blah, blah can all play a part in losing the ability to squat. In general, the most significant culprit for loss of squat-ability in a “healthy” population is LCS.
Next time you train, look around at those willing to do squats. You’ll see it: chest way to far forward, stopping 10 or so degrees above parallel and weight shifting forward to the toes and upon completion, no full hip extension. Some will call this an immature squat. I call it a dysfunctional squat. Others, will call it a squat…hmmm.
So here’s the fix: keep squatting. Yep. It can take up to 2 years to get a completely dysfunctional squat to the point where it is clean, easy and effortless. You can speed up that time by utilizing mobility training, chiropractic adjustments and individualized coaching. Every time you squat you must work at ensuring you are hitting the points of performance at the best of your ability without sacrificing one for another: weight on the heels, knees tracking over the toes, chest/head up, hip joint below parallel. Over time with quality repetitions and effort, you too can squat with excellence.
For years, as a chiropractor, I have heard people say things like, “My doctor told me not to do squats” or “Doc, since they say it’s not good to do squats, are there any other leg exercises I can do?” and my favorite, “I heard squats are bad for your back.”
My response to most, if not all, of these folks is usually a gentle and polite, “I’m sorry, you’re wrong!”
If anyone has ever spent 15 minutes with a toddler learning to walk they will notice the prevalence of the squat movement in the child’s mechanics. Our bodies were innately designed to be able to squat to and from the ground, from early in life throughout our entire life. In fact, it is crazy to think that we have to actually “teach” adults how to squat properly.
While there are as many theories and reasons as to why we lose our ability to squat properly as there are guys who skip leg day, there is one that I deal with on a daily basis: lower crossed syndrome. LCS occurs when a human body, designed for elegant, fluid, coordinated movement is reduced to spending the majority of its time in the seated posture. Over-sitting is a bad, bad thing. Just like over-eating and over-sleeping get you in trouble, so does over sitting.
Too much time in the seated posture causes shortening of the trunk muscles on the front side of the body, and abnormal lengthening of the backside muscles. Not to mention, this posture increases the intradiscal pressure in the lumbar spine. With this dysfunction in play, the posterior chain (gluteus, hamstring, erector, etc) is neurologically shut down resulting in horrible postural aberrations. The pelvis is tipped forward, the hamstrings get super tight, the lumbar curve gets accentuated and, in most cases, the shoulders round forward to compensate. With over 85% of the population suffering from a low back problem at some point, it’s easy to see wide spread negative effects of LCS.
In the gym, LCS is expressed in movement training by the inability to squat. Yes, I know, I know, bad knees, loss of ankle mobility, hip labrum issues, blah, blah, blah can all play a part in losing the ability to squat. In general, the most significant culprit for loss of squat-ability in a “healthy” population is LCS.
Next time you train, look around at those willing to do squats. You’ll see it: chest way to far forward, stopping 10 or so degrees above parallel and weight shifting forward to the toes and upon completion, no full hip extension. Some will call this an immature squat. I call it a dysfunctional squat. Others, will call it a squat…hmmm.
So here’s the fix: keep squatting. Yep. It can take up to 2 years to get a completely dysfunctional squat to the point where it is clean, easy and effortless. You can speed up that time by utilizing mobility training, chiropractic adjustments and individualized coaching. Every time you squat you must work at ensuring you are hitting the points of performance at the best of your ability without sacrificing one for another: weight on the heels, knees tracking over the toes, chest/head up, hip joint below parallel. Over time with quality repetitions and effort, you too can squat with excellence.
The Mental Game
From the outside looking in, the average person would believe that the greatest challenge in being a CrossFit athlete would be the physical demands of the workout of the day. Whether it be Fran, a chipper workout or a grueling endurance session, there is no doubt that the physical demands are steep.
I can remember when I first began doing CrossFit WODs in my basement. I would be excited to see what workout would be posted next. I looked forward to, in a very peculiar way, being physically drained and taxed at the end. On some days, it almost took on a self-punishment feeling.
I was pretty strong and fit (so I thought) when I started and tried to do my first few workouts Rx'd. Well, that didn't last long! Scaling the workouts allowed me to complete the workouts in better times without being totally destroyed and maintaining proper technique.
As my CF skill developed and fitness level increased, a new awareness came over me. I had developed the physical strength to complete many of the WODs Rx'd, but mentally, I couldn't do it. I knew I could move the weight and do the reps, but that wee small voice kept saying "no you can't". I found myself coming up with all kinds of excuses like, I don't feel 100% today, or my hands are pretty sore, and my favorite- I have to work tomorrow and can't be too sore. LOL!
In reality, what I've come to appreciate, is that what we do in CrossFit provides just as many mental obstacles as physical.
As a coach now, my greatest reward is watching my athletes conquer their fears. Jumping onto a box, moving weight over head or doing a pull up strikes fear into the minds and hearts of many new crossfitters. And beating that fear, well, it opens new well springs of confidence.
To all our athletes, know this: every challenge accepted, fear that is faced and obstacle conquered builds a fortress of power and strength in the mind leading to a better life outside the box. Yes, we discuss how the physical skills we develop in the gym transfer to daily life, but more importantly are the mental skills.
Developing and building mental fortitude is a trait that will garner success in every aspect of your life. Mental toughness and confidence is essential to getting ahead in this cold, harsh and nasty world. I can't think of better place to forge elite mental toughness than in the second round of Fran.
I can remember when I first began doing CrossFit WODs in my basement. I would be excited to see what workout would be posted next. I looked forward to, in a very peculiar way, being physically drained and taxed at the end. On some days, it almost took on a self-punishment feeling.
I was pretty strong and fit (so I thought) when I started and tried to do my first few workouts Rx'd. Well, that didn't last long! Scaling the workouts allowed me to complete the workouts in better times without being totally destroyed and maintaining proper technique.
As my CF skill developed and fitness level increased, a new awareness came over me. I had developed the physical strength to complete many of the WODs Rx'd, but mentally, I couldn't do it. I knew I could move the weight and do the reps, but that wee small voice kept saying "no you can't". I found myself coming up with all kinds of excuses like, I don't feel 100% today, or my hands are pretty sore, and my favorite- I have to work tomorrow and can't be too sore. LOL!
In reality, what I've come to appreciate, is that what we do in CrossFit provides just as many mental obstacles as physical.
As a coach now, my greatest reward is watching my athletes conquer their fears. Jumping onto a box, moving weight over head or doing a pull up strikes fear into the minds and hearts of many new crossfitters. And beating that fear, well, it opens new well springs of confidence.
To all our athletes, know this: every challenge accepted, fear that is faced and obstacle conquered builds a fortress of power and strength in the mind leading to a better life outside the box. Yes, we discuss how the physical skills we develop in the gym transfer to daily life, but more importantly are the mental skills.
Developing and building mental fortitude is a trait that will garner success in every aspect of your life. Mental toughness and confidence is essential to getting ahead in this cold, harsh and nasty world. I can't think of better place to forge elite mental toughness than in the second round of Fran.
Stay Neutral
While our dietary recommendations remain simple; eat lean meats, lots of fresh veggies, nuts and seeds, some fruit, little starch and no sugar, there are other important considerations as well. One that I see as tops on that list is to maintain proper pH, or acid, levels.
The importance of maintaining a balanced, neutral pH are as numerous as the reasons we lose our pH balance. Know this, that everything that we put into our bodies has an effect on our pH balance. The standard American diet that is high in sugar, grains and processed/refined foods is the number one culprit in elevated acid levels. Add to that fad diets that are based on high levels of protein and no cabs or fats and you create a society of renal-stressed, highly acidic, cellulite holding and osteoporosis developing individuals.
Why is maintaining a neutral pH so important? Here is my list of top reasons to pay attention to pH balance.
1) Hormone function: The majority of your bodily functions are dependent on hormone activity for regulation. In an acidic environment, hormone activity is diminished, and in some cases, completely inhibited. The result is improper blood sugar regulation, poor fat metabolism and accumulation of body fat.
2) Oxygenation: When our system becomes acidic, our red blood cells lose the ability to carry optima amounts of oxygen to our tissues. Hemoglobin, the main oxygen transport component of our cells, is adversely affected by high acid levels. The result is a decrease in work capacity during training limiting the positive effects of your training.
3) Kidney function: Our kidneys act as our primary filtration system, as well as a key component in balancing pH. In highly acidic environments, the kidney is stressed to the max. And, the kidney pulls calcium from our bone mineral to maintain balance contributing to weakened bones and osteoporosis.
4) Inflammation: Inflammation occurs in the gut, the joints and other tissues as a result of an imbalance i the pH. For you this means bloating, water retention, restricted ranges of motion, fatigue and PAIN!
So, with that being said, here is a great start at returning your system to balance and keeping it there.
1) Eat plenty of green vegetables. Green veggies have phytonutrients and minerals that your body needs to counteract the acid production of other poor quality foods and training.
2) Eliminate processed and refined foods from your diet. By cutting out food that causes acid elevation,
you don't have to work nearly as hard at supplementation .
3) Drink plenty of water. Give up the sugary drinks and caffeinated beverages and replace them with water.
4) Use our highly recommended supplement, Alkalete, which is designed to rid the body of acid and bring balance to our pH.
By following these 4 simple steps you can help yourself to feel better, look better and get more from you training efforts.
The importance of maintaining a balanced, neutral pH are as numerous as the reasons we lose our pH balance. Know this, that everything that we put into our bodies has an effect on our pH balance. The standard American diet that is high in sugar, grains and processed/refined foods is the number one culprit in elevated acid levels. Add to that fad diets that are based on high levels of protein and no cabs or fats and you create a society of renal-stressed, highly acidic, cellulite holding and osteoporosis developing individuals.
Why is maintaining a neutral pH so important? Here is my list of top reasons to pay attention to pH balance.
1) Hormone function: The majority of your bodily functions are dependent on hormone activity for regulation. In an acidic environment, hormone activity is diminished, and in some cases, completely inhibited. The result is improper blood sugar regulation, poor fat metabolism and accumulation of body fat.
2) Oxygenation: When our system becomes acidic, our red blood cells lose the ability to carry optima amounts of oxygen to our tissues. Hemoglobin, the main oxygen transport component of our cells, is adversely affected by high acid levels. The result is a decrease in work capacity during training limiting the positive effects of your training.
3) Kidney function: Our kidneys act as our primary filtration system, as well as a key component in balancing pH. In highly acidic environments, the kidney is stressed to the max. And, the kidney pulls calcium from our bone mineral to maintain balance contributing to weakened bones and osteoporosis.
4) Inflammation: Inflammation occurs in the gut, the joints and other tissues as a result of an imbalance i the pH. For you this means bloating, water retention, restricted ranges of motion, fatigue and PAIN!
So, with that being said, here is a great start at returning your system to balance and keeping it there.
1) Eat plenty of green vegetables. Green veggies have phytonutrients and minerals that your body needs to counteract the acid production of other poor quality foods and training.
2) Eliminate processed and refined foods from your diet. By cutting out food that causes acid elevation,
you don't have to work nearly as hard at supplementation .
3) Drink plenty of water. Give up the sugary drinks and caffeinated beverages and replace them with water.
4) Use our highly recommended supplement, Alkalete, which is designed to rid the body of acid and bring balance to our pH.
By following these 4 simple steps you can help yourself to feel better, look better and get more from you training efforts.
A Lost Concept
When I was first discovering this "thing" CrossFit, I spent hours on the CrossFit Journal website reading, learning and trying to grasp the bigness of this idea of general physical preparedness. I had lifted a lot of weights, run long distances and short, as well as cycle, play football and a host of other sports related activities before I was introduced to, what I feel, is the cornerstone for success in CrossFit...and life.
In an early Journal publication, Coach Glassman (founder of CrossFit) introduced the concept of virtuosity: doing the common things uncommonly well. From his viewpoint, this was the difference maker between good results and great results in the gym. Establish quality, reproducible movements and positions that give the athlete the best opportunity to be successful in accomplishing the task at hand.
For most athlete's this means keeping the bar back when initiating a deadlift, or elbows high and outside during the clean. Being flawless in the execution of the finer points of a movement is, many times, the difference between a failed attempt and a personal best. And, so it is in life.
Doing common things uncommonly well is not merely reserved for your time in the gym, but can be extrapolated to all facets of life. Imagine how much more success you could have in your career if you invested the time in mastering the finer aspects of what you do? A salesman that practices virtuosity might invest a fair amount of time in developing a good opening and close, but what about the rest of the sales experience? A bank teller could be a magician on the 10 key, but what about building solid rapport with each customer? A nurse may have the friendliest demeanor, gentlest smile and perfect bed side manner, but take 3 attempts at actually getting the vein for a blood draw.
You can even look beyond career examples and see this concept of virtuosity play out in relationships. Do you take time each day to tell your spouse how much they mean to you? Sure, you might provide a nice lifestyle, home and vehicle, but are you doing the common loving things exceptionally well? Do you hug your kids each day, whether they want it or not? A virtuous relationship is strong, solid, and more importantly, provides a shining example of how not cutting corners, skipping steps or letting simple "meaningless" thing slide results in an immensely satisfying and fulfilling experience.
Virtuosity is a lost concept in our society of weak relationships, tumultuous business environments and personal disengagement. I dare to think about how great our family, career, or even our country could be if we all began to strive for more virtuous efforts in all aspects of our lives. When complacency and laziness push us towards doing just enough to get by, all hopes of virtuosity are gone. Like one of my mentors once said, "when you once lick the lollipop of mediocrity, you will suck forever."
Practicing virtuosity, in any environment, requires discipline and commitment. Discipline to apply all of your knowledge, talent and skill knowing full well that no one else may ever know or notice your efforts. Commitment to yourself in understanding that anything less than your best effort is unacceptable...to you. When you accept the challenge of virtuosity, expect some frustration and challenge. Yet, more importantly, expect more personal best's!
In an early Journal publication, Coach Glassman (founder of CrossFit) introduced the concept of virtuosity: doing the common things uncommonly well. From his viewpoint, this was the difference maker between good results and great results in the gym. Establish quality, reproducible movements and positions that give the athlete the best opportunity to be successful in accomplishing the task at hand.
For most athlete's this means keeping the bar back when initiating a deadlift, or elbows high and outside during the clean. Being flawless in the execution of the finer points of a movement is, many times, the difference between a failed attempt and a personal best. And, so it is in life.
Doing common things uncommonly well is not merely reserved for your time in the gym, but can be extrapolated to all facets of life. Imagine how much more success you could have in your career if you invested the time in mastering the finer aspects of what you do? A salesman that practices virtuosity might invest a fair amount of time in developing a good opening and close, but what about the rest of the sales experience? A bank teller could be a magician on the 10 key, but what about building solid rapport with each customer? A nurse may have the friendliest demeanor, gentlest smile and perfect bed side manner, but take 3 attempts at actually getting the vein for a blood draw.
You can even look beyond career examples and see this concept of virtuosity play out in relationships. Do you take time each day to tell your spouse how much they mean to you? Sure, you might provide a nice lifestyle, home and vehicle, but are you doing the common loving things exceptionally well? Do you hug your kids each day, whether they want it or not? A virtuous relationship is strong, solid, and more importantly, provides a shining example of how not cutting corners, skipping steps or letting simple "meaningless" thing slide results in an immensely satisfying and fulfilling experience.
Virtuosity is a lost concept in our society of weak relationships, tumultuous business environments and personal disengagement. I dare to think about how great our family, career, or even our country could be if we all began to strive for more virtuous efforts in all aspects of our lives. When complacency and laziness push us towards doing just enough to get by, all hopes of virtuosity are gone. Like one of my mentors once said, "when you once lick the lollipop of mediocrity, you will suck forever."
Practicing virtuosity, in any environment, requires discipline and commitment. Discipline to apply all of your knowledge, talent and skill knowing full well that no one else may ever know or notice your efforts. Commitment to yourself in understanding that anything less than your best effort is unacceptable...to you. When you accept the challenge of virtuosity, expect some frustration and challenge. Yet, more importantly, expect more personal best's!
Soreness OK : Pain Bad
One of the challenges of starting a new training program is combating post workout muscle and soft tissue soreness. For most athletes, this soreness results from muscle tissue breakdown and moving joints through a more complete range of motion for which they are not accomodated.
I get asked frequently about "skipping" a workout due to soreness and if that's a good idea. My answer is usually, it depends. Athlete's need to develop the ability to differentiate soreness from pain. Soreness is good: pain is bad.
A general guideline I like to follow is that if you can, no matter how slowly you have to move, accomplish full range of motion in the region that has discomfort then a workout is highly recommended to continue the re-education and training of the tissue. If however, your range of motion is limited by more than 50% and is painful throughout the entire movement, then rest is appropriate.
One of my favorite remedies for muscular soreness is an ice bath. Simply fill your tub with cold tap water, add a 5lbs bag of ice and soak. For most people, 20 minutes does a world of good. Utilizing a foam roll or rolling stick is another great technique for breaking down the muscle adhesions. Spend a good 5 min on each area working and kneading the tissue to help it become more pliable. If it feels good, you're not doing it right! Be sure to hydrate with plenty of water and keep up with your Fish Oil supplements for longer term assistance with recovery. Ask us about Alkalete, a mineral supplement that works incredibly well at neutralizing lactic acid and reducing the post workout soreness significantly.
When in doubt, seek professional advice. It never hurts to ask your trainer, chiropractor or PT to evaluate your specific situation to get the best input possible. The worst thing you can do is ignore it, believing that it will go away. Unadressed injuries will keep your from participation and slow your progress in reaching your goals.
I get asked frequently about "skipping" a workout due to soreness and if that's a good idea. My answer is usually, it depends. Athlete's need to develop the ability to differentiate soreness from pain. Soreness is good: pain is bad.
A general guideline I like to follow is that if you can, no matter how slowly you have to move, accomplish full range of motion in the region that has discomfort then a workout is highly recommended to continue the re-education and training of the tissue. If however, your range of motion is limited by more than 50% and is painful throughout the entire movement, then rest is appropriate.
One of my favorite remedies for muscular soreness is an ice bath. Simply fill your tub with cold tap water, add a 5lbs bag of ice and soak. For most people, 20 minutes does a world of good. Utilizing a foam roll or rolling stick is another great technique for breaking down the muscle adhesions. Spend a good 5 min on each area working and kneading the tissue to help it become more pliable. If it feels good, you're not doing it right! Be sure to hydrate with plenty of water and keep up with your Fish Oil supplements for longer term assistance with recovery. Ask us about Alkalete, a mineral supplement that works incredibly well at neutralizing lactic acid and reducing the post workout soreness significantly.
When in doubt, seek professional advice. It never hurts to ask your trainer, chiropractor or PT to evaluate your specific situation to get the best input possible. The worst thing you can do is ignore it, believing that it will go away. Unadressed injuries will keep your from participation and slow your progress in reaching your goals.
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