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!
Friday, August 30, 2013
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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