Monday, December 5, 2011

Haters want to hate....



First let me say that I don't know anything about this guy.  He could have a Phd in Physiology, doesn't matter.  The only reason why I am not going to spend anytime tearing him apart is I believe that my time would be better utilized informing on WHAT IS CROSSFIT?? 
Now let me say that the objective to CrossFit is not to beat you to a pulp!
The objective is to promote versatility and variation in your programming.  Yes, certain training sessions will leave you feeling rather depleted.  On the days when that happens, that was the point!  If you are training at a facility that is being programed by an experienced, educated individual, you should notice that certain days you leave the gym (I absolutely refuse to call it a box) feeling as though you did not do enough.  On those days, that was the point! Balance in programming is of the utmost importance!

The people who have been following me for a while know that I have been doing CrossFit since 2003 and CrossFit Endurance since it's inception in 2007.  In this short time CrossFit has grown a great deal.  It has evolved, almost into a legitimate sport.  I say "almost" because it does not have a sanctioning body and while it does offer top competitors an opportunity to win money, there is little regulation of any kind.  CrossFit HQ would do more to create legitimacy by testing competitors for performance enhancing drugs than offering a substantial prize purse for winning "The Games." 
 I digress.  What is Crossfit?  What was it's initial intent behind it?
In the early days, CF was conceptually a way to improve the strength and stamina of already athletic individuals, mainly gymnasts.  I discovered it while at a special operations medical course.  The ideology behind it made perfect sense to me.  At the time I was serving as a U.S. Army Ranger.  In this line of work, you never know exactly what you are going to encounter, similar to my previous profession as a Fire Fighter.  This concept of "Constantly Varied, Functional Movements, performed at high- intensity" spoke to my hobby as an MMA fighter as well.  For me it was a a way to prepare for reality, a reality that was "constantly varied" and quite often "performed at a high-intensity."  However, after coaching thousands of athletes over the years I have come to know that CrossFit has a much wider appeal.  Why?  Why would a stay at home mother of 3 have any desire to follow a fitness program designed for gymnasts and elite special operations warriors?  Furthermore, why is it as effective for her as it is for me??

It's all about the programming!!   and because soccer moms are Bad ASS!

It works when programed responsibly.  Mr. Comb-over, like many critics, will see exactly what they want to see and nothing else.  Sure, I could hop on youtube and enter "cage fight" watch a couple of videos of amature athletes slapping each other like old women on black Friday.   From there I assume that all cage fighters are uneducated Neanderthals that are,  "a bunch of dudes who like to get their noses broken while rolling around hugging one another and contracting ringworm."   (Credit http://swinglinecrossfit.com/)   But we all know that more goes into it than that!  For those who are truly dedicated, there is a level of near obsession. In both disciplines there are individuals who spend countless hours dissecting current standards and redefining the most effective way to train.  CrossFit, like MMA has grown very very quickly.  This rapid growth has led to complacency.  Training protocols should vary based on the athlete.  The responsibility of the coach is to find out what protocol each athlete should follow and have them plan their own training accordingly.  A well rounded CF program for an intermediate level athlete should include;
  • One longer steady aerobic based training event every 6-9 days. (10k run, 45min bike ride) 
  • Power focused lift every 5-9 days. (Build to a 1 rep max dead lift) 
  • Skill focus training events done multiple times each week at low intensity (Olympic lifts-light, double unders, ring work, ext.) 
  • Body weight based "MetCons" performed 1-2 times a week at a high intensity/short duration (2-5minutes).  1-2 times a week done at moderate intensity/longer duration (15-35 minutes)      (Push ups, pull ups, sit ups, air squats, ext)
This protocol would not necessarily be appropriate for the "Elite" athlete or someone who's primary focus is endurance sports.  It would also not be appropriate for someone who is new to Crossfit.  If you are paying to attend a CrossFit gym, one of the perks is having a professional coach at your disposal, use them!!  You should be able to go to your coach, provide them with your goals, and your current fitness level (if they don't already know what it is) and ask them what training sessions are appropriate and how to modify them if needed.  If they can not provide you with that information, it may be time to start looking for a new place to train.  
If CrossFit is ever going to be respected on a the level with other professional sports it is the responsibility of the governing body to properly educate their trainers.  It is the trainers job to properly educate their athletes.  Sadly, too many "coaches" just don't take the time.  They get certified, open a gym and start programming workouts without a clue.  This causes problems for everyone!  I am fortunate to be a part of a gym that values responsible programming and furthermore educated coaches.  I know that they are not all on that level. 


Bottom line-

Is CrossFit dangerous? It sure is! If being programmed and coached by someone who doesn't know what the hell they are doing, you bet your sweet ass it is dangerous

Does CrossFit work?  It sure does!  If being programed and coached by someone who knows what the hell they are doing, you bet your sweet, hot, bounce a quarter off that lulu lemon wearing ass it works! 

Final thought:
This I know to be true....  CrossFit has done more to physically prepare your U.S. Military, local and federal law enforcement, fire and EMS service members to keep you safe while you sleep in your cozy little bed at night than any other fitness concept in history.    Hey thank you CrossFit, I love freedom!

Thursday, November 10, 2011

Grace (not just a crossfit workout)

It always amuses me when people ask me what my "long term life plans" are.  Life is like the honey badger, he just don't give a shit!  Life does not care if you have plans to do a 9:30:00 Ironman or to retire at 60 years old.  At some point, every person alive will be faced with mounting pressure and hardship, it is how we handle that adversity that determines our character.  The question is when life kicks you down a flight of stairs straight into a cactus patch, are you capable of laughing it off?  In 2005 Norman Stadlers had the weight of the world on his shoulders as he attempted to defend his Ironman world championship title.  Norman was handed a country sized helping of "How the F*** are you going to handle this??" in the form of not one, but two flat tires.  In my opinion He did not handle this adversity as a champion should.



Don't get me wrong, I have a great deal of respect for Mr. Stadler's athletic abilities but I do not believe that the term "Champion" should be confined to just those who win the race.  In 2006 Rutger Beke came in 3rd overall at the Ironman World Championships in Hawaii.  In fact, he has placed in the top 5 five times in 7 years.  The following year in 2007 Rutger was forced to walk most of the marathon due to an injury.  He could have quit and saved his legs for another race as many Pros do. He finished..... in 898th place!  He said after the race that "A lot of people in Belgium and America, they might never qualify for Hawaii. Out of respect to them, they'd love to do Ironman Hawaii in 11 hours," Beke explained at the finish. "To win at Kona takes huge amounts of physical and mental strength, but to tough it out and watch 890 athletes pass you by requires an enormous amount of courage and humility."  THAT is character.  THAT is a champion!  When I think of character I think of 10 time Ironman finisher Jesse Sund.  He has yet to reach his full athletic potential (or even close to it in my opinion) at any of the IM races he has participated in, but he has never ever given up.  I once told Jesse that sometimes you have to be willing to bleed to meet your goals.  I still believe that is true.  I am learning now, however, that sometimes that isn't even enough.  Sometimes the only way to become a true champion is to be knocked completely on your backside, get kicked in the face, laugh it off, get up and keep moving.  




Whether it is a 10 minute CrossFit workout, a 10 hour Ironman, or life in general when life kicks you in the teeth... and it WILL kick you!


How will you handle it??





(I would like to note that when I attempted to post this the first time it erased everything that I wrote and I had to write everything again)

Sunday, August 21, 2011

HERO WEEK!!!

Being the gym's final week I thought that we should spend it paying homage to a few great Americans!
The Hero WOD's this week have been chosen specifically as a result of my personal connection with each of these fallen hero's.




Monday

"Forrest"
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.


Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters




Tuesday

McGhee
corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box


Wednesday

Murph

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


Thursday

Regan
Sgt. James (Jimmy) J. Regan was assigned to company C, 3rd Battalion, 75th Ranger Regiment when he was killed by an IED which targeted his vehicle in northern Iraq in February, 2007.


5k run
26 thrusters
26 pull ups
26 box jumps
26 burpees


Since all gym dues have been suspended, I ask that contributions be made through R.E.D. to the
A non-profit organization established to raise funds in support of disabled U.S. Army Rangers and the families of Rangers who have died, have been injured or are currently serving in harm’s way around the world. Lead the Way Fund, Inc. will provide spouses and children of deceased, disabled or active duty Rangers with assistance for health and wellness programs and other services determined to be vital to the family’s well-being.





Saturday at 6pm we will be hosting the "Beer Mile"
all are welcome to join the shenanigans

Monday, August 8, 2011

Monday

Strength Endurnace


"Tamara"
4 Rounds for time of....
2 minutes max effort stationary bike
800m run
12 box jumps
12 KBS

Friday, August 5, 2011

Saturday

Look at that pose!

We have several athletes racing the Boulder 70.3 this Sunday.
I would say good luck but you know you don't need luck!!
GO GET 'EM, Jesse S, Will E, Jordan J, Deb C, Mike R, and everyone else who is throwing down!
R.E.D. Team GO!







Into WOD

3 Rounds of....
1 minute Row
1 minute box jump
1 minute sumo dead lift high pull
1 minute thrusters
1 minute jump rope
1 minute rest


Endurance WOD
Long ride!
do 45, 60, or 90 minutes on your bike at a moderate effort.
(I will be doing mine at 6:30am on the computrainers upstairs if anyone cares to join in.)

Wednesday, August 3, 2011

Thursday

Strength WOD
10 minutes of Thrusters (95/65) do 4 pull ups on the minute
1 minute rest, then...
10 minutes of Power clean (75/115) do 3 burpees on the minute


Endurance WOD
Swim/Bike
3x8 minutes open water / 4x10 minute at sprint pace on bike.
Recovery is 2 minutes between swim & 3 min. for bike interval

Wednesday



Strength WOD

As Many Rounds as Possible in 10 minutes of....
5 HSPU
12 K2E
15 Push Press


Endurance WOD

Track-Run
200m
400
600
800
1600
800
600
400
200
Recovery is 50% of your run time.



Note- Track session has been moved to 6:15p for THIS WEEK ONLY!!

Monday, August 1, 2011

Tuesday 8/2

Congratulations to Ranger Endurance team member Wade V. for winning his division and placing in the top 15 overall this weekend at the Creek Streak Triathlon!!!  Well Done!


Strength WOD

Snatch
1-1-1-1-1-1

skill
Overhead squat.



Endurance WOD
swim

 
200m warm up
100m 1 arm drill
100m of catch up drill
4 rounds of...
50 easy/50 moderate/ 50 hard/ 50 easy/ 50 moderate.
4 rounds of ... 12m. water polo/12m. swim
100m cool down.

Thursday, July 28, 2011

Friday

To everyone racing this weekend.... Show 'em what R.E.D. team is all about!!!

I will be in Chicago until monday late moring.  Anna will be coaching Saturday morning "Intro WOD"
Group ride Saturday and Sunday's open water swim will be "uncoached" 
Monday's AM classes will be cancelled, however the workout of the day is a 5k run. Please post your results on the Facebook page!

Yoga @ 6am with Kristy!!!



Open Gym/Challenge WOD
4-7pm



Have a great weekend team, I will see you early next week!!!!!

Wednesday, July 27, 2011

Thursday



We have several awesome new athletes on the team, make sure to introduce yourself and make them feel at home!!
Welcome all!

Strength WOD

101 pull ups
101 squat jumps
101 push ups
101 box jumps
101 KBS

(Every 2 minutes do 3 burpees)
(Why 101??.....100 because it makes you strong, and 1 for the Airborne Ranger in the sky!)

Endurance WOD


Swim-
Cover as much distance in 3 minutes as possible, recover 1 minute
Repeat 7 times
Bike-
warm up 10 minutes
complete as many times up Dinosaur ridge in 30 minutes as possible.


Tuesday, July 26, 2011

Wednesday

Strength WOD

21-15-9 of...
Ring dips
Knee to bar

Skill: snatch


Endurance WOD-Run

Hill Repeats
12 times up Rimrock (200m. @ 4% grade)

Monday, July 25, 2011

Tuesday

Tamara will be riding from the gym at 5:30p.  (likely up lookout)  she is looking for a couple more brave soles to attempted holding her back wheel for 90 minutes!

Group mountain ride will not be lead by coach this week.  :(  boooo
Please post to comments and Team FB page if you want to link up on your own... OR ride with T-Bone


Strength WOD
10-9-8-7-6-5-4-3-2
Squat clean. Recovery is just long enough to add weight.
THINK HEAVY KIDS!


Endurance WOD
Swim
250m moderate/50 sprint. recover 10 seconds
200 moderate/50 sprint. recover 10 seconds
150 moderate/50 sprint. recover 10 seconds
100 moderate/ 50 sprint. recover 10 seconds
50 moderate/50 sprint. recover 10 seconds
50 sprint. recover 10 seconds
50 sprint.  End