Why Crossfit didn't work or isn't working for you and how to implement some changes

The following content is based on the notion that the local crossfit 'box' has some sort of idea what they are doing in regards to programming as well as having a coaches' 'eye'. Can a coach see movement, dissect movement, communicate faults, and implement new movement to better the individuals' (you) pattern. I fortunately have been apart of the CF community since 2007 and have seen it grow almost too fast. I have seen what works and what doesn't, as well as the different walks of life trying to achieve the same goal (however the prescription is not the same). Crossfit has done many great things for the 'fitness' community but there are a few things that might not be so positive. The old saying of 'you can never have too much of a good thing' does not apply here to our crossfit training. Before CF become popular, predominately (mostly) athletes were the only ones doing high-intensity training and weightlifting (real weightlifting).  With the sprouting of CF, people started to grab a barbell more often, run with a little bit less volume and a bit more intensity. They also started to do things they might have never done in a conventional setting (not use machines, gymnastics, and explosive movements). Most understand the value of HIIT, however if one is only used to doing HIIT there comes a point where one drops out because their 'gains' aren't coming anymore, or 'burn out' in which they do not choose to stop but their body (hormonally) forces them to stop. This has a direct correlation with 'competing in exercise'. Too much HIIT, too much 'competing' can lead to a host of psychological issues but also physiological. I too like most, got into CF because of the competitive aspect, however when I got into it there were no CF games, no local bumfuck elite throw downs, just hard and honest work with the attempt to go a bit harder than the other guy. Now everyone is so hell-bent on becoming better at 'crossfit', which didn't you get into this to become healthier? The same thing that you started to do to become healthier might in fact be making you unhealthy (in a multitude of ways). Too much HIIT just like anything can overstress the CNS, leave your adrenals empty and elevate cortisol so much that you develop insomnia. For you, you are on the right side of the spectrum. You need some balance in your training along with some progression. For others who this does not apply, they most likely have never sparked a HIIT muscle fiber in their entire existence in a CF gym. These are the folks who typically refuse to have a different mindset, who make more excuses than attempts, and they are the folks who believe they need to 'carb' up for life and their nutrition is spot on. Nutrition is a highly debated topic and this is not the post for it, however the people that have been a paying member of a CF gym for over a year and have stayed the same body fat % …their (your) nutrition flat out needs work. For someone who follows their basic gym/.com programming plus eating a lower carb diet with whole quality foods without a doubt, lean out and put muscle on; It's a fact. These next pieces of information will help you figure out why CF didn't/isn't working for you and how possibly you might change it.

1. Define - One needs to define their goals. Everybody should have something they are training for, regardless if it is a sport, activity or overall general health. If it is a sport the training needs to be directed so to better develop that individual for his or her sport. If it is an activity like Golf, local 'cf' competitions, or running 5k's with friends, the training/aux training should look a bit different than the 18 year old high school football player. Finally, if it is just for health, health needs to be defined. For me, as I get older I hope to be able to run, jump, squat, and pick up something heavy if need be. I hope to not have syndrome X, and I hope that I can go shoot hoops with my grandchildren without the pain train that follows days after. Defining what you are doing is key as well. Once you can look at your gym time as training vs. working out, you are one more step in the right direction. Training has a goal, a purpose. Working out is moving, its pulsing (pilates), spinning, and zumba-ing. But for the person who wants to change their life, one is going to need to accept that Crossfit is completely different than anything they have ever done and should look at it with the goal of being able to lift more weight, run faster/longer, and jump higher. Those are tangible goals that prove you are 'fitter'.

2. Acceptance -

a. patience - You will not get in shape in 30 days, even 60 days. The journey is never ending, there is always something to improve on in the gym and with your nutrition. Joining a local CF gym, they hopefully expose you to different training ideas as well as different nutrition guidelines. There is a multitude of information bestowed upon incoming members, to most it is a totally different language. In my opinion it takes about 3 months for a new member to get acclimated to the pace, movements, lifestyle, and general approach. 3 months is the bare minimum, anything less the member did not give it a shot. It takes months if not years to get ones nutrition dialed in. Learning the tricks of the trade in grocery shopping, how to best prepare food for that meal and days ahead…living out of tupperware. It takes time for the individual to learn how much to cook and how long it takes them to cook. Once this gets dialed in, most of their time will be thinking "What are we having for dinner and how can I get the most leftovers out of it?". After about 3 months following a solid whole foods nutrition plan + Crossfit training, stomachs start to flatten, shoulders broaden, and butts start to plump up :) Again, patience and dedication are all that is required to change your life. 

b. approach - How you approach anything is typically going to have the biggest affect on the outcome. Ray Allen is one of the best free throw shooters in the history of the NBA. He would shoot over 100 extra everyday in practice and stated that he would approach everyone the same as if he was in the game. The same dribble, the same spin, the same look. One cannot get better at something if they just take it for granted and act as if it were a 'chore'. I would be lying to you if there are days that it doesn't feel like a chore, but there's a light at the end of the tunnel, right? This is your life here and you deserve to be happy. With anything in life there needs to be a positive approach, if you are always negative walking into the gym, into a lift, or standing in the back cause you don't want to 'fail' in class then you'll never push the boundaries and grow, physically or spiritually.

c. consistency - 3 days a week doesn't work. I do not like the approach that gyms take of buying 'packages' where they member can pick and choose what they want. If the person programming has a bit of knowledge the hope would that people would come at LEAST 4x/week, if not 5. For those who say they cannot, there are truly only a few that really 'can't'. For most I ask, "how important is it to you"? Understand that there are 168 hours in a week. Let's say you worked 12 hours a day (which you probably don't), slept 9 hours a day (which you probably don't), went to church for two hours on Sunday (which you probably don't), and cooked for 1 hour everyday to ensure healthy eating habits. That is a total of 156 hours a week spent working, sleeping, and cooking. That leaves 12 hours a week for whatever else you choose. Are you telling me out of those 12 hours you can't find 5-7  hours a week to train? Life happens, I get it, but priorities must change if you want your life to change. Training = work+nutrition+rest. Take 1 of those 3 out, your gains come slowly if at all. You need to train, eat well, and sleep (7+hours).

d. intensity - This is one of the biggest downfalls of why people can't see any physical changes in their body. They 'attack' for the lack of better terms, 'Fran' with the same approach/intensity as 'Eva'. Fran is a 3' event where as 'Eva' is a 30+' event. That doesn't mean you don't put out 100% effort; what it means is that it takes an entirely different pacing structure. Surely the intensity level must heighten for something that only has 90 reps of a light weight movement and a fast gymnastic movement vs something that has a long mono-structural exercise, and 300 reps of two other things, but depending on the type of athlete you are, strengths/weaknesses, and level of conditioning, all determine how 'fast' you can do something. Carl Lewis used to talk about how to pace the 100m dash, if he can pace, you can pace. Pacing does not mean lack of effort, it means controlled effort. But when it is time to go hard, you go hard, REALLY hard. Pushing past mental barriers is everyones issue. Little does the individual know that THEY are the only ones holding them back from growing, no one else. If one has a pretty decent nutrition plan yet stays on a bit of the heavier side, most likely they put out the same intensity level on a 2k row that they do for a 5k row, which isn't ok. 

3. Have fun - If you aren't having fun than training/eating right is ALWAYS going to feel like a chore. Find people you like, make new friends, introduce yourself to every and all people. Ask your coaches questions, go to all the gym events. Research, learn and grow in the mind first then your body. A group environment will surely push you in a competitive way but also in a nurturing way. You also have a coach/friend in me if you have any question please ask. Lift heavy, run fast, row harder, and have fun! 

Fixes - 1st make a goal and tell people. If you put it out in the public or to a group of people you trust it is official. If they are good friends they will hold you to it. Train for it and have fun doing it, who doesn't like to see/feel improvement? For me when I get a heavier lift or run a faster mile, it only makes me want more (improvement).  Understand that real change in the body comes through the mind. It comes through the honest dedication and self-awareness that you keep on a daily basis. Give it three months and I promise you'll see a difference. We have to start involving our mind into things. We have to be aware of ourselves with everything we do. How our grip feels, feel the balance in our feet. Do we tense up during double unders, or if we fail to eat within a 4 hour period do we crave sweets? All things experienced by the individual need to have a note on it, mental or on paper. Dissect yourself and figure out ways to improve (ask a coach too) How about positivity/negativity? Are you always making an excuse or finding the negatives in things? You are at the gym, you have the ability to walk and run and jump. Be thankful, there are many that don't have those privileges. Learn how to get better and have fun with it!  Like I said earlier, 3x/week doesn't cut it. That is 3 hours of movement a week, we need at least 4 if not 5/6. That could be 4 classes a week, a run with your friend on another day and a pickup game of basketball on another. Intensity. Some people just need a smack in the ass, and others need to be carried. What many think is hard, isn't infact hard. Test the boundaries, test and re test. You'll never know your limitations till you fail. If you fail try again, make note of it and go into it with a positive mindset each and every time. Feel, learn, improve, and heal. It's a long process, enjoy the path taken. It is worth it in the end. Cheers!

Rowing

A quick note

I have long held an affinity for rowing. Not rowing as a sport, and not rowing as a warm up but rowing to find out who truly one is. The main difference between rowing and running as cardiovascular exercise is that attached to the rowing machine is a monitor. This monitor politely tells you when you are speeding up and when you are slowing down. In other words, when going for max effort, it tells you if you got it or you don't; quitting or fighting. Inside my affinity is the effort of the 2k row; 2,000 meters for time. It is not a sprint nor is it an endurance event. I like it because much anyone can do it. It is the ultimate power-endurance event. You have to pull hard, and the amount of pulls is enough to classify it as endurance-esque.  The monitor gives you an 'average pace' for every 500m you are rowing. It constantly updates and what the avg. 500m pace means is however fast you are rowing in the current event is what you would finish at if you were rowing that speed for 500m. A 1:45 pace is a 7:00 2k, too me that is an average 2k. 

I think olympic rowers can row a 2k in 5:45/5:55. My best time is 6:39, and I am in decent shape for rowing and that time domain. To beat me by an entire minute is incredibly impressive, but also know what is impressive, the guy who rows a 6:30. Only 9" faster than me, but the amount of pain, and mental fortitude it takes to row 9" faster on that 2k is tremendous. This is where the strong, the average, and the weak classify themselves. 

The name of the game in all athletics is consistency. How consistent can I be at the highest level over the entirety of the event/game. Michael Jordan, Wayne Gretsky, and Rich Fronning (for you CF freaks) are great because they are consistent. Rowing is exactly the same. Someone who rows a fast 2k does not do so because they change paces the whole time, or go really hard when they feel and then have some shitty ass pulls for 30''. They have a set pace and hold that for as long as possible till maybe about 600-500m left, then at that time they either know they will kick it up a notch, or fight to hold on which usually leads to the notion that their original pace was too hot out the gate, which is fine! We only know our true potential till we fail, those people will get better. It is the folk who think 7' of rowing isn't hard because they ran your local bull shit 10k and walked part of it., which is fine too! But that doesn't illicit any psychological change in their life. The real g's are the ones that set their minds to a certain pace and hit for those 7 minutes, for those that have the same pace pull for 7 whole minutes. Being consistent is hard, real hard. As one of my remote clients said 'If I don't know the feeling of a consistent pull I don't know what consistency even feels like in life, which means I actually have to pay attention to it" And as James Fitzgerald said "If a client of mine walks in and sees an all out effort 500m row on the board and they have a response of 'that's it', then those are the people who don't know shit, and lack any type of work ethic desired"

Rowing is a love hate relationship like the barbell, however it is different because it takes a different type of focus/pain/and humility. The monitor tells you when you are slowing down, when you making excuses for yourself. All you can do it sit on that seat, and pull and see your time dropping, see your 'hard work' isn't really hard work. If one can accept the humility, the road to improvement and self-enlightenment starts there. It is easy to lie to yourself when none is looking, but you can never be lied to by the rower.

Fitness industry just like Craft Beer community?

Party people,

Roll with me on this one. I was watching a documentary on Stone Brewing Co. (my favorite brewery) the other day and part of the hour long episode was a discussion about collaborations and the quality of craft brewing. Collaborations with other breweries, which typically is when two or more breweries come together to make a "special" beer. Sometimes they succeed, and sometimes they don't (in terms of beer-geek popularity) but the film piece made me realize that the beer industry is incredibly similar to the fitness industry. 

I started ''working out'' in my early years because I wanted to be better at sports, whatever that meant. I continued on with my 'fitness' passion because I thought that to be a male meant benching and curling a lot of weight. Boy was I off the grid in both respects. I reference being off because as I sit here with the little knowledge I have about all things fitness, training, strength and conditioning, athletic development, etc; I realize that the things I was doing years ago had nothing to do with the goal I had at the time. My goal as a 14 year old boy was to run, jump, explode, hit and tackle like the NFL greats. However, I wasn't running, jumping, exploding or anything else like NFL greats. I was running miles at a time, bench pressing sets of 15, and doing calf extensions on the machine. Does this relate at all to athletic improvement? Not one bit. The industry that I knew at the time told me it did. Maybe power cleans, squats, and lateral movement/change of direction drills might have benefited me. What was good for me and what I THOUGHT was good for me was totally dictated by the media/general masses. I ended up growing and learning, long story short my 'fitness' life turned into a 'training' life. If I could increase my deadlift, squat, and press would I not have more muscle mass therefore less fat? What if my mile time went down, was my fitness getting better? Yes and yes, so why has the fitness industry never caught on to performance related activities, measurable activities? What I am referencing to for all you meatheads out there is your pilates class with that ever incredible pulse, and the burn of your legs in your spin class, or your p90x sweat angel has nothing to do with becoming fitter because I cannot measure those things. As I have said, what I can measure is depth/weight of my squat. The time of my 5k run, and the weight put over my head. If all of those improved, would therefor I not be fitter and then therefor look better (decent diet assumed, post for another day)? 

Beer is the most boring and sexy liquid product on the market today without any change in the near future. Many of you wine-o's are flaring your nostrils at this point but again, ROLL WITH ME. I have had chipotle stouts, lemongrass lagers, piney India Pale Ales (Zeus of all beer), and wild-yeast ales that are fermented by the wild yeast that occurs naturally. Beer to most peoples knowledge is bud, miller, coors, rolling rock, stella, corona, insert you name the product here. This would be the same as telling people you enjoy coors because you love beer as I love Mcdonalds because I love hamburgers. The difference here is the quality of the product. Is budweiser really beer? Is Mcdonalds really a hamburger? That is something you'll have to personally answer but just cause it quacks like a duck doesn't mean it's a duck. In the great american beer Budweiser, barely is replaced for rice, and HFCS is added to increase the alc. content. Last time I checked beer is not supposed to have rice or HFCS in it. Ever heard of soy? It is a beef product right? No it is not? Well in the hamburger(beef) at Mcdonalds it is…What I am getting at is understanding or asking the question personally why you got into the 'business', regardless if its burgers or barbells. Once in it, do you welcome 'competition' or do you do things to put other people down. It is simple to see who truly cares about the 'hamburger' or the clients 'well-being'. If one dumb downs the product isn't that grounds for lowering the standard of the community therefor ruining the product all at an expense to save a dime? There is a community of craft brewers out there (Stone, Avery, Anchor Steam, AleSmith, Ballast Point, Green Flash, Great Lakes, Lagunitas, Magic Hat, Russian River, Upslope, Oskar Blues..etc) that put in whole ingredients, no adjuncts, for the purity and quality of the product. Brewers get into business for one thing, one love, and one passion; the beer. The taste, the subtlety, and beauty of the product. Pilsners, pale ales, ipa's, stouts, porters, saison's, heffe's, and many more are the make of beer. Inside of those beers I have tasted cilantro, chipotle, cocounut, chocolate, and cinnamon to name a few c's :) Training people SHOULD be the same way. No fillers, no gimmicks and no bull shit. You can of course put your own twist on it but the end goal SHOULD be the same. Get people to reach their goals (show them their goal) and improve their life OUTSIDE of the gym. With beer, to deliver a product with character. A product that leaves a lasting impression wanting more and yearning for the positive development of other beers, and other athletes.

No one gets into a business to loose money, but not everyone gets into business to make an extra penny at someone else's expense. That is the difference between great brewers and bud, miller, and coors. That is the difference between gyms that get people to reach their goals, change their life, and change their conduct on a 24/7 basis. 

My favorite brewery is Stone Brewery as I have stated. I am partial because I am from SoCal but I also appreciate the beauty in a west coast IPA that is so hoppy that it leaves you going 'holy fuck that was awesome'. Isn't that the same way many of you feel about your 'crossfit wod'? In that interview owner Greg Koch talks much about competitors vs compadres. He defines a competitor as someone who makes 'beer' that does not elevate the product and advertise against their beer. In crossfit very similar, you see people trash talk other gyms, say their gym is the 'best', and leave friends in dust in chase for that extra penny. A compadre to Koch is one that helps elevate the game, helps promote the product that is beer in the finest quality way. The mass population is used to frosted flakes, low fat cheese, pasta, and wine which is the same population that has led to obesity, budweiser, and a society that is aesthetics driven. Maybe that isn't the way? Maybe the way is to eat real food, to drink real beer, and to 'do' real fitness. Fitness isn't fucking machines, it isn't 'pulsing' on some stupid piece of wood with chords. It is running, jumping, putting HEAVY weight over your head and testing the limits. Not all beers by craft breweries turn out well, but the community appreciates the effort. It is not a negative effort because the next time they go to brew, a better product follows. "Be amazing" Koch says. If everything you do is based upon putting out the best product possible, the money and praise will follow. No brewery that produces a phenomenal beer ever goes unnoticed, know why? People want good tasting beer. I hope the fitness (crossfit) movement follows.

Cheers.

grey is a color

What happens when you have a life experience that changes your perspective on things? Insignificant or not, what happens to your eyeballs, your senses, your ability to process and cope with everyday situations. Some are hard some are not, but all of it comes down to how we take in situations and how we react to them. Life goes on without us, life will go on without us. The world spins, and the world grows; depending on how we look at it, within or without us…within or without us…I find myself fighting the world as if it were black and white, too inclined to believe the right thing is an instant answer. On they flip side I also discover that when I can't quite come to a conclusion that the answer must be grey matter, which goes against the previous sentence…why? How can we black and white and grey at the same time? There are many things that are black and white, there are also things that are too grey, too lost in translation that all we can do is accept change. Some feel repressed, some feel alienated, some feel that they have a God-given right to do whatever they please, and others just assume that is the way the world works…for them. 

But what do we do when our eyes, hearts, and unemotional brains that think in black and white have changed forever? Is there an acceptance or a refusal? Is one right or wrong or is one just better…better to who? Dictating policy has its benefits but who are we to dictate? 

If you feel like you are a dying breed, or a select few…chances are you might be. Not because you are better or worse, just because you are different. Do you accept the change or stand for what is right….black, white or grey?

Sunday Night Football

As I watch Sunday Night Football I am intrigued. I love football for the athletic prowess, intensity, shit-talking, commentating, but I love the game because of the chess match. People do not understand the preparation, the amount of hours spent in the film room dissecting the opponents plays in certain situations. The down, the score, how many yards for a 1st down, who is on the field and who is not. Is the strength of their line on the weak or strong side, what is their tendency with all of this? It truly is a guessing game/chess match and with the hope that your athletes will out think/play theirs. All of these coaches are professionals, yet there are few that are considered great. The ones that I feel that are considered great do not have any more knowledge than those who are not 'great', but what sets them apart is their ability to connect and get through to their players. They want this or that down, but if this or that does not resonate with the player than really what good does it do?

Coaching people in the gym is not nearly the job that this is, however on a smaller scale share some similarities.

I use to be an awful 'coach'. I still am trying to work on my weaknesses but one thing I have vastly improved upon is my ability to connect with different types of people. The reason for this is the various places I have been and various people I have come in contact with. "Why don't they understand me?" I would ask myself. I am saying the exact words from the CF Journal. I am saying exactly what the head coach is saying, but it still does not get through. It was a combination of what I said, the way I said it and the timing of when it was said; all incredibly important. As a coach, a good one, I need to be able to read the client/athlete and learn a bit of their language so I can better help them understand. If they play basketball can I equate bringing hips through and elevating/getting full-extenstion to them on a Snatch? Can I stress the importance of hamstring/glute recruitment on a KB swing VS just bending over and throwing the KB up, and WHY it's important? Not everyone reacts the same, not everyone learns at the same speed but everyone can learn. Maybe Susie Q will never snatch from the floor but she sure can pull from above the knee to overhead and look like she knows what she is doing.

I relate this a bit to watching football. They can come up with the best schemes but if they do not make their players understand it, then what good does it do? Unfortunately there are a lot of 'coaches'…trainers…in my line of work that think because they have a certificate and hold a position of 'class trainer' that it automatically gives them authority on the subject.

This approach does not appeal to everyone, but the people that truly want coaching and have a desire to develop a coach/athlete relationship understand the process.

With that being said, I'll get back to my football, IPA and quiet.

1st week of an Endurance Phase

Hey party people!

Have you ever seen Homeland? I am somewhat addicted to the show. I do not know why but I know I have a problem when I pass on my normal morning ESPN for this show...

Anyway.

Monday

1. smr+mobility
2. 40' steady state
3. (did a workout w/ other trainers, went about 75% effort; their idea)
 5 rounds for time: 3 rope climb, 6 snatch @ 135, 9 front squat @ 135

Tuesday

1. smr+mobility
2. 10' row
3. 15x 30/90's. Starting at 150m per/30'', build every 30'' interval, 1 more meter than the last. 90'' active rest period (less hard). Started at 150m, ended up at 172m
4. 10' row
5. 4x AMAP strict HSPU+kipping HSPU+ring dip, 2' rest between
6. 3x 60/90s, seated DB press @ 40#.


Wednesday

1. smr+mobility
2. 3 RNFT: 400m run, 10 kb swing (focus on hamstring glut recruitment), 8-4-2(pull up/c2b/bar mu), 10 band pull apart
3. front squat 8@40%, 3@65%, 5@75%, 3@85%, 2x1@95%, 3@85%, 5@75%
5. EMOM for 10': 5 DL@315 + 1 rope climb
6. 3' rest
7. EMOM for 10': 40m farmer carry @ 88#, 5 burpee box jump

Tomorrow will be an active recovery day.

Hope all is well with you.

3 weeks in.

I have been in LA for 3 weeks now and am excited to see where it goes. New things always come with a bit of stress and uncertainty but I am fortunate to have some good souls in my life.

Relationships are a huge glimpse into ones life. Who you surround yourself with is a huge indicator to what type of a person you are. It's all too easy to fake what type of being you are to the sheep public but to those of 'us' who understand that demeanor, it is a facade; the true indicator to whom one is, the people that they surround themselves with. Again I am fortunate for the growth I hope to have here in LA.

Training is non-exisent. My sleep has been spotty again, and have accepted that there needs to be an extra-cirricular activity. Sleepy shitty, work in gym, workout in gym, work in gym, go home and program/email/think/write for gym. An activity outside of the gym needs to happen. I am looking for some advice on what this might be. I came up with 3 things:

1) rock climbing
2) join a beer club who likes to nerd out on IPA's like me
3) play rugby again

Playing rugby again would be dangerous for two things. It is somewhat of a beer club, typically shitty beer, but beer nonetheless, but also because your face gets smashed everyday Tuesday/Thursday/Saturday. I am excited to get back on the pitch and love the community that it brings. I only hope to look as pretty after as I do now : )

Since I am still feeling some low energy and effects of stress. I am limiting my lifting and power-endurance stuff and focusing on some LSD stuff, recovery movement/gymnastics. I also am taking the time to work on some weaknesses (hamstring/glut recruitment, gymnastics, and aerobic capacity)

Hope you are all well.

The only muscle worth training sits inside your skull.

PS.

I am sad to see Jim Leyland go.

half way through week 1, recovery day tomorrow!

Guys/Gals,

It is Wednesday and I am pumped for the week to be almost done. I have one more thing to do tonight, watching an apprentice (who I think just got done with the apprenticeship) teach an intro class. The major movement being taught is the Snatch....here we go! I am for sure fried; no tv or internet has made for some interesting down time (don't really have any anyways). If anyone out there is 100% efficient in installing an air conditioner which the exhaust goes through the window I would appreciate some help (I think I figured it out but do not think it's right)

Monday was an interesting start to the week. An extremely cluttered house does not sit will with me, and after going to bed at 145am, not sleeping well cause Alaide kicks!!! :), trying to get the week started with what we need and what we need to do, some construction on the house and accomplishing nothing, going to work, meeting people and kissing the babies, paperwork, closing the gym up only to come home to being locked out! Some miscommunication on our part led to the key being inside...when no one was home! Sleep schedule off, eating schedule off however I did eat 2 meals on Tuesday instead of 1 on Monday, currently I am eating my 2nd and will eat a 3rd when I get home around 9...so getting back into it.

Yesterday in the AM I completed a 60' steady state effort at about 60%MHR
in PM I completed a EMOM for 12', odd minutes were 5 muscle up, even were 10 walking OH lunge w/ 115.

Today

1. cardio + mobility
2. 3x3 tgu/SLRDL
3. take 12-14' to get a couple sets at 75-80%, 5power snatch + 1 snatch balance
4. IWT:

a)
 800m run
 8 TnG Snatch @ 75-80% from above
 3' rest, x3

b)
 2' of burpee box jump (shoot for 25)
 7 TnG DL @ 65-70%
 3' rest, x3

c)
 8 deficit HSPU on pipes
 8 strict pull ups
 x4, not for time

CHEERS!

Moving day+Monday

We moved all day yesterday (Sunday)! My friend Kenny saved us. He works for a company that has a truck and not only did he let us borrow the truck, he drove and helped move us to LA; huge props to him.

With moving, getting going at the gym, yesterday I squeezed in a lifting session.

1. cardio + mobility
2. 3 RNFT: 4-6 Bar muscle up, 10 back ext, 3ea single leg step up
3. Front Squat 8@50%, 5@65%, 3@75%, 4@85%, 3@90%, 2@95%
4. 6 reps of ea: Sn RDL, Hng Mscle Snatch, Sn Press, OHS, 2 sets (1 w/ BB 1 w/ 95#)
5. HngPwrSn + 2 HngSn (3'' pause @ bottom for both), 6-7 sets
6. 2 power clean + 2 power jerk + 1 split jerk, 6-7 sets
7. This was optional but Nick and I were playing with this for a class. He used to do a shuttle run at his sports performance gym. We have a field turf mat outside and is about 70ft. We did 6 up and backs, not long, took me 58''.

Today I plan on doing an hour of steady state work. I feel pretty smoked today even though I just lifted yesterday, felt stronger. Hit 235 on the double Hng Snatch which I was pumped about along with my double @ 95% front squat, all this on a day of calories that consisted of 1 cliff bar, 2 protein shakes (30g protein), a greens energy bar! This was not ok, but with moving and all that comes with it, that took over. My goal is to do better today : )

LAst week or so

Hey all,

With all that has been going on (gym change, moving to LA and in with the girlfriend) my fitness has definitely taken a back seat. Doesn't that suck when life gets in the way of things we 'want' to do!? :) We have been looking for real state like crazy, in contact with our new employer and trying to solidify things up on the back end. To say the least it has been incredibly stressful. All yesterday afternoon/evening my Mother (thanks Mom) came over and helped me pack everything up. Only thing that is not in box or a crate is my bed, dresser, and book case (without books, I have a lot). My kitchen and garage are like a staging area ready for loading tomorrow morning so the move should be pretty smooth. Getting the couch in was a bit of luck so getting out should be interesting.

Moving, starting a new job, and starting to live with a significant other which I never have, has put my mind on many other things. I am excited to start up in LA, nervous a bit, but am excited to start a new chapter.

The last few weeks of fitness has had one goal. Attempt to maintain, not overtrain (under recover) and keep my sanity.

I am putting together a 4 week (6 if you consider transition) endurance phase geared towards improving aerobic capacity, building mitochondria, and have a bit more recovery than usual. Without getting too into it, but having an ample supply of mitochondria will benefit energy production and fat metabolism (which is why we workout right?) The more we have, the more efficient these things are, the more fatty acids can be utilized for energy which burns fat at a better rate. Strength training, HIIT training, and steady state cardio all help develop more, however HIIT without 24-48 hours to recovery do not let these organisms regenerate (to speak your language, if you do a crossfit metcon EVERYDAY this will deplete over time). So the last few weeks I have been doing a strength session or power endurance session 3x/week plus 3 steady state sessions/week, 1 day completely off. Too many people in crossfit get caught up in the sexy metcon but once you hit that 'plateau' one must figure out how to improve and get past it. In my case my strength is decent, my steady state cardio and ability to recover is pretty low. This comes a perfect time for me to do this because HIIT (crossfit metcon) is incredibly stressful on your nervous system, where as steady state cardio at 55-65%MHR, not so much.

A sample of this, yesterday:
1. cardio + mobility
2. triple under practice
3. 30/30's where rest period player must complete 5 strict pull ups (4 exercises were given, a total of 5 rounds at each station)
 a) double under
 b) DB snatch @ 70#
 c) sprint on treadmill @ 8%incline @ 8.5 speed
 d) StOH @ 135#
player completes as many double unders as possible in 30'' then during 30'' rest period player must complete 5 strict pull ups, same for snatch, then sprint, then StOH...cycling through for 20'

Then today I did 45' of steady state cardio at a pretty easy pace (I ran)


I will be starting this new cycle in a few weeks once I get settled in LA. I encourage all of you who have my same weaknesses/strengths to do this. It is the perfect time (for the open next year)


For an interesting read on some truths behind Crossfit, read the following link:

http://joshsgarage.typepad.com/Crossfit_White_Papers_--_Timeline.html

I am a Large Onion, 24September2013

I am a large Onion.

Too often, too many people are fake. They say something and do another. These are the same people who try to 'lead' from the back. How can I follow what you say when you have never and will never walk the Walk? How can I follow what you say when what you do speaks thousands of decibels over what is said?

You're either a joiner or a doer. Doing defines the person, doing reflects what you believe and what you stand for. Most do what others want them to do, what the 'rest' of the population is doing; a joiner. 

Apparently in life to get along, one must put on a facade; one must sell out, not be personal or themselves, and to live for someone else. I am very young, but I missed the memo where trial and error to seek the truth and the best way was the wrong way? When did saying 'no' more often elicit a response that was followed a scowel and a distasteful relationship? When did our society value cheaters over the beauty of the journey and path taken?

 I am no saint, and will never be one, but when did honesty become the underground?

As some (maybe not, maybe all) of you know, Monarch Crossfit no longer exists. The name still lives on and can be used till next May, however the culture and atmosphere that was Monarch no longer exists as a whole. To make a really long, complicated story short, we shook the wrong hands. Too many promises unkept, bank accounts that never existed, and trust that ran out. People who used business money on personal things, time running out, and about 100 other things that happened that shouldn't, forced Monarch to be bought out by someone else, 'friends'. 

Our members said Monarch was special. Not all said it, but the others who said nothing, their tears were louder than anything they could have said. I told the people that trusted me that we would have members day 1 of opening; we had 30. I told them that we would grow 4-6/month and that would be successful; at 6 months we had X/amount of members you do the math. Success means something entirely different to me than most. It means how many people can we effect mentally/spiritually to make 'our' community better. I am not talking about someone getting a PR, that physical shit is easy. I am talking about helping a client along the way to positively leave a psychophysical imprint on their brain that allows them to better their life. In the end, our gym to the outside is picking things up and putting them down; that's it. To the inside, it is a way of life, it is an attitude and a culture. We as coaches learned from our clients, they as clients learned from themselves and us. It was a community seeking a higher value in life, not a higher value in an ego driven market.

I take full blame for what happened to Monarch; 100%. I did not do everything perfect, I did not do everything great, but with a lot help along the way, we were building a small humble space dedicated to personal growth, and self-discovery. We did not accept drama. We did not accept anybody that was unwilling to have 'will' or effort. We absolutely did not accept excuses, rather we accepted anyone willing to learn and change. Notice none of those statements regard 'elite' athletes. Those same 'elite' athletes that were reported to be all I cared about. They were 65 year old business owners with kids. They were 13 year old baseball players trying to make their freshmen team. They were me and you, average joes, trying to find out something about themselves, something dear to them and them only. People who exclude or who are tagged 'elitist' usually carry a negative flag with them. Sometimes it's warranted, but often it's ignorance by the party of judgment. That party of judgment is the same party that feels I exclude, distinguish, and discriminate. They are right. I do take part in these things, and it is for an entirely selfish reason. I do not want anyone around me that will bring me down in life. I don't want negativity, I do not want facades, and I most certainly do not want anyone who hasn't been There, to tell me how to get there. These are the same people that get their panties in a twist when I challenge them, when I tell them to put up or shut up. The same group that believes the world owes them something, that if they do not get their way they decide to hide behind something/ someone else which results in a bunch of wasted time and paper.

I make friends by excluding. Real friends, not a lot of them, but real ones. I want people around me that will make ME better, I am selfish to an extent but anyone close to me knows that I will go that extra mile for them. If one isn't authentic or have any original ideas than they need to take it elsewhere. They need to quit trying to comment, have a say, or get in. If your way is better than you need not tell me or others like me, how to 'get along'. If you can't accept what I say and find me offensive, if your feel excluded, chances are that is the reality. I fully accept that I say what many do not want to hear, and with that acceptance comes negativity. I try to be very competent in pushing aside that negativity, it does nothing for the soul except make it darker. 

Our 'group' respects discipline and hark work. We value deep relationships and honor each others insecurities aiming to improve them. The problem is hard work and commitment are not contagious, these virtues are not learned by a book or a speech. They are taught by years of uncomfortable outcomes, which many end with failure. Failure speaks of where we sit, and those who are unwilling to accept reality will make excuses for their shortcomings. At Monarch we held everyone accountable, 'elite' or not, you could not fake hard work by us. The transit does not matter. Football, martial arts, marathon runners, and businessmen  are all the same. They are seeking something higher in themselves (in our gym). Again, the transit does not matter, only the commitment undertaken followed by months if not years of dedication that matters. 

These are a few layers of the onion that is my life. I am grateful for the experiences that I go through because everyone of them teaches me something about myself, regardless of the outcome. I have been blessed to know certain people that allow me to get my feet back under me. With the loss of Monarch, a new opportunity has been given to me. The great community of Crossfit South Bay has opened a 2nd location and their arms, by giving me a humble spot to be a part and help the community grow. I will do my best to carry out what was said above.

What is a real coach?

I sat with two people in my house today that I had never met before. Someone close to me had brought some friends over that had just eaten at your local spot; chips, salsa, carne, beer. They were feeling a bit conversational, so during my NFL game, decided to start asking me questions. It started with 'how long have you been doing what you are doing?' I stated that I have been doing what I was doing since 2008. What came from that question is pretty common, however rarely do I ever want to get into it too much because the conversation is too vast, there is too much depth to it, yet it is very simple and I find it odd when people don't understand. I have been a coach since 2008, I have been coaching people since 2008, but personally only have been a coach or 'coach' for maybe 2-3 years. "So what do you like work out with them and do you get pumped up when you see someone giving it their all so do you give it your all?"…

'What?'

"Well you know, when people are laying it on the line, do you wanna work harder?"

'No I do not workout with them, I coach them'

"Ya, so you are there leading them, going faster than them and encouraging them"

'Absolutely not.'

I shortened the conversation for reading purposes. But what goes through my head, what only 5% of the coaching population understand, is that what I do is not about me. Coaching someone is an art, just like being an artist. I do not care how many art classes one takes, or how many art lessons one has, if ART is not in their blood they will never create something artistic. In sports, you can't teach speed. You can't teach throwing 100mph, and you most certainly cannot teach hard work. Being great takes some DNA and some positive acceptance of pain (hard work)

Coaching is an art. Someone who coaches, regardless of sport, never ceases learning. They never stop wanting to improve, and their improvement will not show in them rather it will show in their athletes. A real 'Coach' does not do it for themselves they do it for the team, the community.

In the Crossfit community, apparently paying $1,000 and spending 14-16 hours at that cert makes you a coach. The story goes like this:

"I wod the best at my box, I work at a restaurant part time, I want to be apart of the 'cool kids' crowd, therefore I'll pay a grand so people can respect me"

This, personally, is insulting. FYI, I was once similar to this. I looked at my job as a glorified babysitter, which is probably 95% of the crossfit 'coaching' community currently, so again I can understand it but have no sympathy for those who abuse the power and think that Crossfit is an elite strength and conditioning program. News flash; It's not. Crossfit will never make an actual athlete better, find me someone who does Crossfit and eats Paleo/Zone and I will show you an average athlete. Just because someone exercises well and looks good, doesn't mean they can actually play a sport. On that same not, just because you wear a shirt on your back has 'coach' across it, means jack shit; to me and to every real coach out there. For those of us that know, we know who is fake and who has real abilities to help and not be a cheerleader/coach

I have watched thousands of hours of people attempting to snatch, clean, jerk, jump, row, and swing a KB. I can watch a large group of people and functionally see what is wrong with each person. What muscles don't activate? Where is the majority of their weight sitting…too forward, too far back…why? What is their deficiency? How do you fix it? Do you have the line from the C.S.C.S book memorized? Did you say it to the class but no one understands? How do you translate it for common people and convey it to them? How do you as the person in charge of programming or how do you change the mindset of the person that is in charge of programming, that simply 'wodding' doesn't cut it anymore. Not all are created the same, and the goal of you as the coach is to make people feel better and healthier. Part of that solution is a solid program built around prehab/rehab work and fixing what does work. Every gym squats, every gym presses, every gym pulls! But not many have coaches that can watch the membership, know it's programming and intent, and convey it to the members. Again, why does a particular member's knee dive in on a squat, and why do their heels come off the ground? How do I fix it, what sub do I give them and for how long? Most do not have this ability, but again this is only PART of the equation for being a 'coach'. 

I for various reasons have been given to the title of 'coach'. It was humorous at first, but I take a certain level of responsibility with this now. I watch people as if I would want to be watched. Their foot placement, their grip, and their back angle. We already went over this, and I am by no means an expert in any one field but I can see the major deficiencies that most gyms have, but can you fix it? I most likely can and take great pride in it. But again, it's only the piece of the puzzle.

Going back to my conversation with 'friends' today at my house that I did not know prior to tonight; I look at my job entirely different than I did in 2008. from 2008-2010 I feel like I took advantage of my 'position', I thought because I had a certification that I knew how to coach. Boy was I wrong. I started to watch people, I watched how they moved, I watched how they coached. I read books, watched videos, my thoughts were consumed by 'coaching'.  

One of the girls tonight to me said 'Well what do you do then'

'Besides rule #1, don't hurt anyone, I attempt to facilitate growth above all...mentally' 

The conversation ended shortly thereafter. When I coach, I am not after big biceps, I am not after ripped abs. All of those are secondary to actual change which results in a faster mile time, a heavier squat, and a bigger jerk. For those things to happen in an athlete, things change insider their mind. No one EVER benefited from doing one thing with their mind and one thing with their body. Change is a thing of beauty and I get huge kicks out of someone doing something they never thought they could…why? Because they had a fear, an insecurity and I ever so lightly, walked them through it and overcome a fear. Being a top level coach is being a psychiatrist. It is being able to peel the layers of the onion over time and find out the core of each individual athlete or member in your gym. It is our job as coaches to find out in each and every individual what makes them tick, why they have dark spots and how to peel them correctly, while building them back up. Everyone has insecurities, if they didn't, they wouldn't be at our gym. What are you doing to help them improve their mental game? 

Because in the end, working out, all it is..picking things up, moving them, putting them down. The real beauty comes from the change in their mind 

Tuesday 3August2013

Alaide and I had a nice weekend in San Diego. We went to some good restaurants, did much of nothing on the beach and went to the Padre game. We love it there, she's originally from there and love getting there anytime we can. The weather of Orange County with out the pretentious feel with the addition of great bars and restaurants. The hotel was surprisingly efficient with meeting pretty much all of our needs.

Today I was just trying to get back in the swing of things. Andrew and I practiced a team event that we are doing in a few weeks, we also did some wall balls and double unders; nothing crazy. Back at it tomorrow.

Friday 30August2013

I woke up today feeling off. Slept fine, but just the stressors of life + a 'few' of our members being sick and STILL coming into workout might have something to do with it. I would love to know what other coaches think about when their members come in sick, seeking a higher level of fitness. I never understood people coming in when they are sick, I am at the point where I am almost a prick about it. You come in and fill your water bottle up that you have put your mouth on. You sneeze on your hands and grab a jump rope, sweat and put it back. You wipe the sweat from your brow and grab a barbell. You breathe hard on burpees and sweat all over the rings.

I guess I am crazy for thinking that would spread to EVERYONE IN THE GYM!

Stay away. Having your immune system weakened while trying to get better is a lose lose situation. When you train you tear your body down, sleeping+diet+rest help build you back up, so why do it while your sick?

Anyway, I felt off today, no sick symptoms just felt off. Did some easier stuff, no conditioning.

2 Snatch above knee + 2 Snatch below knee + Snatch,
 *today I actually moved the BB really well, I didn't go heavy but everyone of them fell into the perfect place, it actually was amazing going in with low expectations of weight. I worked to a measly 205, but felt fast and didn't stumble anywhere. (Reid Worthington, no laughing...posting snatches at 300#) It did feel good just to get some technique in, and could tell I was not recovered from the weekend due to the high heart rate after that complex.

Followed with 5x5 good morning and 5x5 press @ 75%.

I am going to San Diego this weekend with the lady, hopefully relaxing.

Thursday 29August2013

Today was a good day, it was spent with good friends talking about important things. Life changes and we have to roll with its curveballs. Football season officially started and my life got that much better : )

I am currently watching USC vs Hawaii and my only thought is, man it would have been cool to play at Hawaii. I really want to go to Hawaii, anyone want to spot me some cash?

http://journal.crossfit.com/2010/06/snatch-strategies.tpl
This article is on the Snatch, I'd love it if someone who knew a bit about the lift gave me their insight on this SHORT article.

A)
 emom for 7': 25 DU + 4 muscle up
 emom for 7': 6 box jump @ 30'' + 6 C2B pull up
 emom for 7': 10 wall ball + 8 pull up

My Friend, Wednesday 28August2013

There are few days out of the year that I remember a specific date. What I mean by that is remembering a day that has true significance to me. The 28th of August will always be a day that means something to me, something that means more than a sunny day closing out the end of summer. No 28th of August will ever be defined by work issues or relationship quarrels. The day to me, is a burning candle, it is one of silence and it is one not of me. It is one of the few days out of the year that I am constantly reminded that it's ok.  Life isn't bad and mine is great. What I do is not that important rather what I believe in, and at the end of the day what is life without people we care for or the people that care for us.

I am incredibly lucky to have met great people in life, some that I do not talk to on a consistent basis yet still have affected my life greatly, some have made me into the person I am today. There are also some that I can not talk to anymore, our time together was cut for whatever reason and that is all I have to hold on to. I am not very emotional, and try not to look into things too much but every so often, on the 28th of August I miss my friend. He helped me in more ways than one and I wish for my selfish sake that I could share a beer with him. I would want to know stories of his college years, and all the dumb things we would have done. Most of all I would have wanted to hug him as we used to do often. The hug meant nothing to us at the time but looking back means everything to me. It was a bond, one that only years can create along with experience that are irreplaceable. A son should never outlive his parents, and a friend should never have to notify those parents that their child has passed. It is tragic and the world keeps spinning, but my world doesn't spin the same on the 28th of August for this day my world had changed because someone close to me was taken. My friend I miss you, and I wish to meet again.


I am not posting my training today.

Tuesday 27August2013

What you do simply proves what you believe. What you do simply proves what you believe. What you do speaks so much louder than what you say. I cannot hear what you say because what you do screams over what you say.

There is a reoccurring theme here. Why does our society talk so much? I feed into I guess with this blog, but too often I hear people talking about how they are going to do something or what they want. Go out and get it, put a plan together and do some work.

A)
 PwrCln + 2 hi hang pulls + Cln below knee + Power Jerk + Split jerk (this was nasty), 7 sets
 Front squat 5x5@75-78%
 then: 12' amrap
          6 burpee box jump @ 30''
          8 StOH @ 135
          12 T2B

B)
 4k row**
 **second 1 to second 39 can be at any pace you desire, second 40 to second 60 is @ 2k pace
  score is total time (fast, less fast)

Monday 26August2013

I was up at 2am, black gold by 230am, and at the gym by 4. It was not necessarily how I wanted my Monday to go, but rolling with life's punches.

It was good to open, it's always good to open. As much as I dislike setting my alarm incredibly early, I love getting to the gym in the dark. I love the peace, the silence, the lack of bull shit and phoniness. It is great to hear nothing but the crickets, the stillness of the air, and the calm of the weights as they sit idle.

That is until I blast 2pac at 415am.

A.
 20' amrap where all exercise must be done unbroken
  3 muscle up, 5 deficit HSPU, 8 KBS@70#, 25 double under

B.
 OHS, 8-5-3-3-3-3
 SnPull 3x3@100%

C.
 20' recovery run.

Saturday 25August2013

Consistency! Breathe! Control your head! It is easy for me to coach an athlete and remind them to be consistent, breathe, and control their head but different when it comes to me. I have to constantly remind myself just as other athletes to control my head regardless of my 'emotions' at the time. The work will still be there regardless if I feel good or not, so regardless of the emotion, control the head and carry on.


Work to heavy power jerk out of rack
 then for total time:

500m row
 
     5 hang clean @ 155
    10 HSPU
    15 wall ball
     x3

600m run
 
   5 muscle up
   10 deadlift @ 225
   15 box jump @ 24''


100 double under

Friday 23August2013

Today I woke up exhausted. It's rare to wake up at 430 and have 3 training sessions before 2pm and coach/work. Today I just did some active recovery and feel better now. Tomorrow back at it.

10' run
10 walk
x3