6/23/13
The Future
After several months of trying to figure out what to do with this blog, I've finally decided to have this serve as an extension of the Endurance and Weightlifting Blogs I maintain on www.crossfitimpavidus.com. Since there are some athletes that I've trained that have voiced that I start developing my own app so that you can access my CrossFit knowledge and advice anywhere in the world, I figured I'd at least "re-start" here. These will not be a direct copy of the blogs from the CFI website, but may address the same topics. So stay tuned for the next installment.
8/20/12
Running Is My Rest
Why are CrossFitters so afraid of running a 5K? More often than not they'd rather tackle Murph with a 20lb vest than run a 5K. You get more grumbles and groans from posting a 5K than any other WOD. Hell, even some folks cheer when they see Fran posted, but not a 5K. I've even had folks come up to me and ask me why I'm part of my gym's endurance team. I find that rather ironic a CrossFitter thinking I'm crazy because I'm part of an endurance team.
We all joined CrossFit because it made us stronger, faster, healthier, etc. We've come to use CrossFit as a way to highlight our weaknesses. In fact CrossFit is one of the best ways of identifying your weaknesses. So if we identify that we suck at pull ups, don't we do our best to overcome that weakness and get better at pull ups? Why is it that CrossFitters covet the muscle up? Because it's hard? Why don't we feel the same way about a sub-20 minute 5K? That's hard too, but I find that more folks are willing to do whatever it takes to get that first muscle up than they ever would in taking the first steps in improving their 5K time.
Ever since joining the endurance team, I've noticed my stamina significantly increase. I've also found that WODs with running in them are so much easier. I now look at the run portions of a WOD as my rest. So why don't more people want to make running their rest? Because running is hard? Well so is CrossFit. It's time to stop hiding from our weaknesses and look forward to these 5K runs. We should all strive to make running our rest.
We all joined CrossFit because it made us stronger, faster, healthier, etc. We've come to use CrossFit as a way to highlight our weaknesses. In fact CrossFit is one of the best ways of identifying your weaknesses. So if we identify that we suck at pull ups, don't we do our best to overcome that weakness and get better at pull ups? Why is it that CrossFitters covet the muscle up? Because it's hard? Why don't we feel the same way about a sub-20 minute 5K? That's hard too, but I find that more folks are willing to do whatever it takes to get that first muscle up than they ever would in taking the first steps in improving their 5K time.
Ever since joining the endurance team, I've noticed my stamina significantly increase. I've also found that WODs with running in them are so much easier. I now look at the run portions of a WOD as my rest. So why don't more people want to make running their rest? Because running is hard? Well so is CrossFit. It's time to stop hiding from our weaknesses and look forward to these 5K runs. We should all strive to make running our rest.
7/20/12
Beaten and Bruised, But Not Broken
There are several times that we become beaten and bruised. In fact, recently I was diagnosed with elbow tendonitis--more specifically golfer's elbow...and I don't play golf, go figure. My WODs are now limited as movements such as pull ups and dynamic stabilization using my arms, i.e. wall balls, aggravates my injury. Does this mean that I've stopped WODing? Of course not. Injuries come along to remind us that technique is critically important--if our technique is bad, we're more prone to injury. They also come along as a reminder that maybe we need to take it easy to let our bodies heal. If this is the case, then why am I continuing to WOD? It's because since one part of my body is beaten and bruised doesn't mean I'm completely broken. Injuries can help us focus on strengthening other parts of our bodies that we may have neglected. So with my recent injury I've been focusing on my pistols and handstand push ups. I've also taken up self experimentation to figure out what movements aggravate it and what doesn't. A lot of trial and error is involved, but at least I'm not sitting my ass doing nothing.
So if you ever find yourself injured, there are still ways to work on your weaknesses. You may be beaten and bruised, but you're not broken, so WOD on.
So if you ever find yourself injured, there are still ways to work on your weaknesses. You may be beaten and bruised, but you're not broken, so WOD on.
7/5/12
What does CrossFit mean to you?
What does CrossFit mean to you?
To some it means a killer workout where you may or may not puke at the end. To others it means a strength and conditioning program. And to those that have followed it from the beginning, it means constantly varied, functional movements executed at high intensity. But to me, I see past the physical aspects of CrossFits. And throughout my experience with CrossFit, the physical aspects--the WODs, the reps, Fran, Murph, Fight Gone Bad, Garage Games, and CrossFit Games--have all taken a back seat to what CrossFit really means; community.
The community of CrossFit is what first drew me in and it's the community aspect that keeps me coming back for more. I've CrossFitted in several places around the world and each place I've been welcomed with open arms as if I was a long lost relative. The last place I coached and trained was Crossfit Montgomery in Alabama, and since the first moment I walked in the front door, I was treated like family. My return to CrossFit Impavidus in Virginia was similar, with athletes I once trained running up to me to welcome me back. I've also met several people through my CrossFit journey who have scattered to the Four Winds, but we manage to keep in touch with each other and WOD together whenever we happen to be in the same city--or encourage each other to visit our respective home boxes if we're away.
To me CrossFit means holiday parties, weekends at the lake, cookouts, pool parties, dinners together, and even WODing together. What other gym "franchise" promotes this kind of camaraderie? So the next time you head to the box, think about what CrossFit really means to you and then kill the WOD knowing you're surrounded by family.
To some it means a killer workout where you may or may not puke at the end. To others it means a strength and conditioning program. And to those that have followed it from the beginning, it means constantly varied, functional movements executed at high intensity. But to me, I see past the physical aspects of CrossFits. And throughout my experience with CrossFit, the physical aspects--the WODs, the reps, Fran, Murph, Fight Gone Bad, Garage Games, and CrossFit Games--have all taken a back seat to what CrossFit really means; community.
The community of CrossFit is what first drew me in and it's the community aspect that keeps me coming back for more. I've CrossFitted in several places around the world and each place I've been welcomed with open arms as if I was a long lost relative. The last place I coached and trained was Crossfit Montgomery in Alabama, and since the first moment I walked in the front door, I was treated like family. My return to CrossFit Impavidus in Virginia was similar, with athletes I once trained running up to me to welcome me back. I've also met several people through my CrossFit journey who have scattered to the Four Winds, but we manage to keep in touch with each other and WOD together whenever we happen to be in the same city--or encourage each other to visit our respective home boxes if we're away.
To me CrossFit means holiday parties, weekends at the lake, cookouts, pool parties, dinners together, and even WODing together. What other gym "franchise" promotes this kind of camaraderie? So the next time you head to the box, think about what CrossFit really means to you and then kill the WOD knowing you're surrounded by family.
11/2/11
Tuesday, 1 November 2011
ENDURANCE:
5K
RESULTS:
25:18
I'm still trying to recover from a strained left calf. So I took it slow to try and work it out.
5K
RESULTS:
25:18
I'm still trying to recover from a strained left calf. So I took it slow to try and work it out.
11/1/11
Monday, 31 October 2011
STRENGTH:
5RM Lift
DE Press
WOD:
20-15-10-5 Ring Dips
40-30-20-10 Double Unders
RESULTS:
5RM Good Mornings @ 205#
DE Press @ 50% 1RM 3 reps OTM for 8 minutes: 80#
5RM Lift
DE Press
WOD:
20-15-10-5 Ring Dips
40-30-20-10 Double Unders
RESULTS:
5RM Good Mornings @ 205#
DE Press @ 50% 1RM 3 reps OTM for 8 minutes: 80#
10/30/11
Friday, 28 October 2011
STRENGTH:
1RM Bent Row
DE Squat
RESULTS:
1RM: 205# hinged at approximately 45 degree angle to maximize shoulder strength
DE Box Squat @ 50% w/black bands: 155#
10/26/11
Wednesday, 26 October 2011: Patience
"Good things come to those who wait."
Instant gratification is what American society has come to expect. Fast food, the microwave, minute rice. But to truly get better at something, you have to work on it. You have to give it time to develop and grow. You can't expect results within 48 hours, so relax and have patience for your hard work to pay off.
Too many times I've seen athletes quit programs because they weren't getting the results they expected quick enough. They expected immediate results and to become firebreathers over night. They didn't expect that getting the results they want requires hard work and patience. So instead of sticking with it, they gave up and went back to their comfort zone. It's a shame, because they are going to miss out on the huge benefits they would have gained if they just stuck with it.
Great results take hard work and patience. Sometimes you have to start all over in order to improve. Whether its a lift, a program, a relationship, or your life. Always be willing to start over in order to do it right. And just like a good, solid lift, don't rush it. Be patient and enjoy the journey.
WOD:
Strength Only
1RM Press
Dynamic Lift
RESULTS:
ME Press: 157# (PR)
DE Deadlift: 2 x 12 on the minute deadlifts @ 245#
Instant gratification is what American society has come to expect. Fast food, the microwave, minute rice. But to truly get better at something, you have to work on it. You have to give it time to develop and grow. You can't expect results within 48 hours, so relax and have patience for your hard work to pay off.
Too many times I've seen athletes quit programs because they weren't getting the results they expected quick enough. They expected immediate results and to become firebreathers over night. They didn't expect that getting the results they want requires hard work and patience. So instead of sticking with it, they gave up and went back to their comfort zone. It's a shame, because they are going to miss out on the huge benefits they would have gained if they just stuck with it.
Great results take hard work and patience. Sometimes you have to start all over in order to improve. Whether its a lift, a program, a relationship, or your life. Always be willing to start over in order to do it right. And just like a good, solid lift, don't rush it. Be patient and enjoy the journey.
WOD:
Strength Only
1RM Press
Dynamic Lift
RESULTS:
ME Press: 157# (PR)
DE Deadlift: 2 x 12 on the minute deadlifts @ 245#
10/25/11
Sunday, 23 October 2011: Snatch It Up
Everybody else at the gym decided not to work with Bull today so I got some 1-on-1 time with him to work on my snatch. It's a great opportunity to have a USAW Master's Champion work with you for an entire year to refine your olympic lifting skills. Even though we've worked with him one day a week, I've learned so much about how to lift and how to coach the olympic lifts. The epiphanies I've had during these sessions are amazing and they keep getting better with each session. I've felt at times before our sessions that there is only so much I can learn on the olympic lifts, but then during the session I realize how much I still have to work on. I have to remember that even the great lifters in the world still have to work on their technique to get it right. I always look forward to these sessions and I find that it's a great privilege to work with Bull Ternus for this year.
WOD:
Hang Snatch High Pull
Snatch
RESULTS:
145#
KEY COACHING POINTS:
Be methodical during the first pull, don't grip and rip.
At the top of the lift bring the head up and look up. This helps get the chest up. Keeping the head down also keeps the chest down. The lift is dependent on getting the chest up.
Don't ride the bar up. Always apply pressure on the bar and at the top of the lift, snap the bar apart to maintain control. Don't let the bar control your momentum, you control the bar.
After a high pull drill or any other drill before a full snatch attempt, drop the bar and take in a full breath. Standing up to breath allows the lungs to fully expand and bring in air. Don't rush the lift!
WOD:
Hang Snatch High Pull
Snatch
RESULTS:
145#
KEY COACHING POINTS:
Be methodical during the first pull, don't grip and rip.
At the top of the lift bring the head up and look up. This helps get the chest up. Keeping the head down also keeps the chest down. The lift is dependent on getting the chest up.
Don't ride the bar up. Always apply pressure on the bar and at the top of the lift, snap the bar apart to maintain control. Don't let the bar control your momentum, you control the bar.
After a high pull drill or any other drill before a full snatch attempt, drop the bar and take in a full breath. Standing up to breath allows the lungs to fully expand and bring in air. Don't rush the lift!
10/21/11
Friday,21 October 2011: Gaming the System
There are times in life where you can "game the system." But you never really know what the results will be if you try to game the system. You may get ahead if you do. Then again you may fall behind if you do.
Wouldn't it be easier just to do the work and not have to worry about gaming it? It's simple, just do the work. Don't worry about "If I do this, then this..."That takes time away from actually getting the work done. Plus you may be selling yourself short. Whether it's Fight Gone Bad, a tabata workout, an endurance workout, a potential job promotion, or a relationship, trying to game it will only result in you not performing to your optimum effort. Because when you game it, you only put enough effort in to get by. Is that what CrossFit is about, just getting by? Do CrossFitters settle for just the minimum? If the answer is "No", then you have to ask yourself "why am I gaming it?" If the answer is "Yes," then you need to reevaluate your life and what you really want from it.
Stop trying to game the system, it only takes away from your true efforts. Don't settle for the minimum in life, you deserve better. Less thinking, more doing.
Wouldn't it be easier just to do the work and not have to worry about gaming it? It's simple, just do the work. Don't worry about "If I do this, then this..."That takes time away from actually getting the work done. Plus you may be selling yourself short. Whether it's Fight Gone Bad, a tabata workout, an endurance workout, a potential job promotion, or a relationship, trying to game it will only result in you not performing to your optimum effort. Because when you game it, you only put enough effort in to get by. Is that what CrossFit is about, just getting by? Do CrossFitters settle for just the minimum? If the answer is "No", then you have to ask yourself "why am I gaming it?" If the answer is "Yes," then you need to reevaluate your life and what you really want from it.
Stop trying to game the system, it only takes away from your true efforts. Don't settle for the minimum in life, you deserve better. Less thinking, more doing.
10/19/11
Thursday, 20 October 2011: Never Cheat Yourself
As you travel through life you will encounter several opportunities to choose a path. You can choose the path that is well worn, frequently travelled, easy to navigate, and the destination is well known and not very exciting. Or you can choose the path that few travel, has several obstacles to overcome, and the destination is not well known, but there are rumors of the Fountain of Youth and other riches at the end. Which do you choose? Do you take the path that everyone else treads, where the path is clear of obstacles, and nothing is gained in the traversing of it? Or do you take the unknown, where you'll encounter things that will test your resolve, but you'll come out on the other side stronger, better, and faster?
If you choose the easy path, you're only cheating yourself. Just like in a WOD where you don't do the full range of motion just to get more reps--cheating yourself. In a run where you cut the corners just so you can get to the head of the pack--cheating yourself. Not putting a challenging weight on the bar--cheating yourself. Not bending down and touching the line with your hand during suicide runs--cheating yourself. What does cheating yourself get you besides others questioning your integrity? It may get you the top spot on the board, but at what cost? You sacrificed your integrity so that you could claim a high score for the gym on a CrossFit WOD. That is completely ridiculous. The breaches of integrity may start with a CrossFit WOD, but soon they'll migrate to your work, to your relationships, to your life. Do you really want to try and cheat life? If you do, you'll miss out on all the great and wonderful things that life has to offer.
Take the road less travelled. The unknown will always present challenges that will make you grow. Never take the shortcut. It may seem easy, but the results are always mediocre. Face the unknown, because you never want to cheat yourself of a challenge.
If you choose the easy path, you're only cheating yourself. Just like in a WOD where you don't do the full range of motion just to get more reps--cheating yourself. In a run where you cut the corners just so you can get to the head of the pack--cheating yourself. Not putting a challenging weight on the bar--cheating yourself. Not bending down and touching the line with your hand during suicide runs--cheating yourself. What does cheating yourself get you besides others questioning your integrity? It may get you the top spot on the board, but at what cost? You sacrificed your integrity so that you could claim a high score for the gym on a CrossFit WOD. That is completely ridiculous. The breaches of integrity may start with a CrossFit WOD, but soon they'll migrate to your work, to your relationships, to your life. Do you really want to try and cheat life? If you do, you'll miss out on all the great and wonderful things that life has to offer.
Take the road less travelled. The unknown will always present challenges that will make you grow. Never take the shortcut. It may seem easy, but the results are always mediocre. Face the unknown, because you never want to cheat yourself of a challenge.
10/18/11
Wednesday, 19 October 2011: Choices
We are faced everyday with choices. Good choices. Bad choices. What we choose determines our commitment level. Do you choose to hit the snooze button and sleep in or do you choose to get out of bed to make the 5 o'clock WOD? Do you choose to take the time to make your own healthy lunch or do you choose to take the easy road and swing by McDonald's for a bite to eat? Do you choose to spend a night with your spouse in front of the tv or do you choose to head out with your friends for a night on the town? Do you choose to go with lighter weight on the WOD or do you choose to go Rx and see what you've really got?
Whether you realize it or not, you have a choice in how you approach life. If someone has a criticism about you, you can either choose to get defensive or you can choose to be open about their feedback. You can choose to focus on the positive aspects of any situation--glass half full--or you can choose to focus on the negative aspects--glass half empty.
CrossFit is a choice. I choose to CrossFit because I want to live a healthy life. Others may choose CrossFit because they want to be stronger, faster, leaner, etc. Others may choose not to CrossFit. Is that wrong? Absolutely not. They have a choice in what they do and CrossFit is not part of it. But realize that you cannot blame things you cannot control. Don't blame the weather for not "allowing" you to run outside. Choose to run in the rain. Don't blame traffic for "making" you late. Choose to leave earlier next time. Don't blame the coach for taking away reps during the WOD. Choose to make every rep perfect so the coach doesn't have a reason to take away reps. You always have a choice.
In simpler terms, when you lift a weight you have a choice. You can either fold under the weight or fight and rise. There is always a choice, so choose wisely.
Whether you realize it or not, you have a choice in how you approach life. If someone has a criticism about you, you can either choose to get defensive or you can choose to be open about their feedback. You can choose to focus on the positive aspects of any situation--glass half full--or you can choose to focus on the negative aspects--glass half empty.
CrossFit is a choice. I choose to CrossFit because I want to live a healthy life. Others may choose CrossFit because they want to be stronger, faster, leaner, etc. Others may choose not to CrossFit. Is that wrong? Absolutely not. They have a choice in what they do and CrossFit is not part of it. But realize that you cannot blame things you cannot control. Don't blame the weather for not "allowing" you to run outside. Choose to run in the rain. Don't blame traffic for "making" you late. Choose to leave earlier next time. Don't blame the coach for taking away reps during the WOD. Choose to make every rep perfect so the coach doesn't have a reason to take away reps. You always have a choice.
In simpler terms, when you lift a weight you have a choice. You can either fold under the weight or fight and rise. There is always a choice, so choose wisely.
10/17/11
Tuesday: 18 October 2011: Easy
Nothing in CrossFit is easy. If you think it is, you're doing it wrong. The WOD may look easy on paper, but is brutal during execution--think Fran. Also the WOD is only as hard as you make it. If you go in with a half-assed mindset, letting every little negative thought prevent you from truly pushing yourself, then you'll only get half-assed results. Don't blame CrossFit for not being hard enough, blame yourself for not being hard enough to increase the weight, go faster, or do more reps. If you go all in, you're guaranteed to get results.
Every CrossFit WOD should leave you on your ass, period. If you're not completely exhausted immediately following the WOD, you didn't do it right. But that's what CrossFit teaches us. It highlights our weaknesses so we know where to focus our attention to get better. It shows us where our limits are and helps us surpass them. CrossFit teaches us to push to our limits and beyond because we always have just a little more to give.
Next time you think a WOD was easy, take a 5 minute break, add 5-20lbs, and then do the WOD again but under your previous time. I can guarantee you won't think the WOD was easy the second time around.
Every CrossFit WOD should leave you on your ass, period. If you're not completely exhausted immediately following the WOD, you didn't do it right. But that's what CrossFit teaches us. It highlights our weaknesses so we know where to focus our attention to get better. It shows us where our limits are and helps us surpass them. CrossFit teaches us to push to our limits and beyond because we always have just a little more to give.
Next time you think a WOD was easy, take a 5 minute break, add 5-20lbs, and then do the WOD again but under your previous time. I can guarantee you won't think the WOD was easy the second time around.
10/16/11
Monday, 17 October 2011: Motivation
Mandatory versus voluntary. It's much easier to find motivation when an activity is voluntary. Of course you are going to find joy in something that you want to do. If you didn't like what you were doing, then you wouldn't be there doing it. It's much harder to find motivation when it involves an activity that you don't want to do. Think about all the people out there that hate working out or going to the gym. They only do it because they believe going to the gym and doing something--even if it's not effective--will help them lose weight, become healthier, or become fitter. They don't go because they love it, they go because they feel they have to. Without motivation, they will never feel the passion of wanting to accomplish something. Without motivation, they will never feel the drive of attaining a goal. Without motivation to commit to their fitness, they will never know that a community exists that fuels these passions and drive.
CrossFit is populated by people who discovered their motivation to commit to becoming fitter and healthier. It's populated by former P90Xers, by former Insanity enthusiasts, by soccer moms, by kids, by military people; all who are motivated to living a healthier lifestyle. This self-motivation may have been easy to find it may have been hard to find, but they found it. They discovered that if nobody else was going to motivate them, they had to do it themselves.
Motivation is an internal thing. It's your attitude that determines your motivation regardless if your activity is mandatory or voluntary. Find out what motivates you. And when you do, find out why it motivates you. Then apply that to everything you do. You'll notice that suddenly you're a little more motivated to do things you never thought you'd do. And that's a huge step in the right direction.
WOD:
No WOD today. Feeling extremely under the weather--as witnessed by my absence from blogging the past several days. Will start posting WODs again when I'm finally rid of this cold/flu.
CrossFit is populated by people who discovered their motivation to commit to becoming fitter and healthier. It's populated by former P90Xers, by former Insanity enthusiasts, by soccer moms, by kids, by military people; all who are motivated to living a healthier lifestyle. This self-motivation may have been easy to find it may have been hard to find, but they found it. They discovered that if nobody else was going to motivate them, they had to do it themselves.
Motivation is an internal thing. It's your attitude that determines your motivation regardless if your activity is mandatory or voluntary. Find out what motivates you. And when you do, find out why it motivates you. Then apply that to everything you do. You'll notice that suddenly you're a little more motivated to do things you never thought you'd do. And that's a huge step in the right direction.
WOD:
No WOD today. Feeling extremely under the weather--as witnessed by my absence from blogging the past several days. Will start posting WODs again when I'm finally rid of this cold/flu.
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