Posts Tagged ‘CrossFit’

I love when celebrities use their fame and fortune for good! Whether it’s giving back to the communities they grew up in or live in today, providing opportunities to those less fortunate, or using their voice to support a cause that’s important to them, I have tons of respect for people who devote time to helping others.

By those standards, then, Bubba Watson is awesome!

BubbaWatson

He’s a great golfer, he’s really funny, and with all of the charitable work he does, it truly seems like it comes from his heart.

Click here and watch some of the good things he’s done for his community.

Then, watch some clips of Bubba just being Bubba!

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The first few weeks of my Weekly Throwdown is in the books, so it’s time for challenge number two! We’re still working to practice different pacing strategies for “Murph” at the end of next month, so keep that in mind.

Last week we worked on the 3/6/9 pacing breakdown. This week, we’re going to do what I view as the most common way of breaking down reps; 5 pull-ups, 10 push-ups, 15 air squats.

Throwdown #2

4 Rounds

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

Focus/Modifications/Progressions:

Overall Strategy- In Murph, there is only a mile run at the beginning of the workout, and another one at the end. For today’s workout, your goal is to try and get a little bit faster for each one of your four rounds. Too often during Murph, athletes run a blazing fast first mile and then a significantly slower second one. By pacing today’s short workout, the goal is to focus on being able to control your speed and effort in hopes to still have some gas left in the tank for the end!

Runs– The distance is short, so there will be some effective pacing required to not go too hard on round one! Try to get faster each round!It doesn’t end with run, so feel free to really push that final 200m run!

Pull-Ups– Kipping and butterfly pull-ups may be performed today, but remember, we want to get faster each round.

Push-Ups– No hand-release push-ups required this week, but make sure your chest, hips, and quads STILL touch the ground, AND that you lock out all the way. Since most people can’t do sets of 10 throughout the entire Murph workout, my advice is to break up these reps how you’d plan to do it on game day. Most people try 4/3/3 or 3/3/2/2, with really short rests between each small set.

Air Squats– Chest up, crease of your hip below the top of your knee! We all know how to squat, just because we’re not holding a weight in our hand today doesn’t mean we don’t need to start practicing actual full range of motion.

I will be very impressed if athletes can actually get faster each round. My main advice for getting after it is to intentionally hold back on both the run AND reps for the first round. On the last round, get after it and push both. Last round should feel like a sprint from start to finish.

Let me know how it goes!!

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • On Monday we worked to a heavy 1RM Power Snatch. I was not impressed with my technique, but got up to 220lbs.
    • I always talk about the importance of lifting safely over lifting heavy weight. On Wednesday of last week, I strained my back a bit on a deadlift. What stinks, is that the set before (405lbs for 5 reps) felt great, and my set-up for the last set looked good to me. Sigh.
    • My goal this week is to make sure my back feels stronger before picking up heavy things again. I’m not out here trying to get hurt!
  • Other
    • Grilled food and meal prepped for over two hours this weekend. Hoping that gets me through at least most of the week!
    • I finally started studying for my nutrition certification. I know it’s going to be a long process, but I figured it was a great day to start chipping away. Here’s to making a bit of progress every week!
    • I ALSO finally started playing on my DJ gear on Friday night. I figured it was a perfect place to announce that the potentially greatest distraction of the year began the day after I started studying by reading books… like a student. Wish me luck!

This week:

  • Be smart with training. Recover and don’t get hurt.
  • I’ve got a few really long days, so I’ll have to be more efficient with my time and waste less of it. Taking meals with me for the day at 4-something AM when I leave the house and won’t get home until after 8pm is annoying, but if I want to be healthier, I have to do it.
  • I will lose 3lbs this week (between tomorrow and Friday). It may seem like a random goal, but last week I had beer in the house (that I drank) and this week I do not. If I can at least keep myself moving a few days this week, this should be an easy one. Drinking alcohol doesn’t help with losing weight, but I would rather have a beer here and there then not. So I do. Only one month until my next vacation!

Alright, your turn. What’s going on with all of you?

Pic of the week is from my laptop. This is what it looks like when I decide to mix together three songs from Skrillex on my first day of DJing. Totally normal and I am definitely acting my age. Thanks.

Traktor1

CrossFitters often justify not being even better athletes by claiming that many of us have real jobs outside of the gym.

“I just don’t have time to row more, or my 5k time would be under 19 for sure!”

“I wish I had time to hang out in the gym all day, then I’d have muscle-ups.”

“I’d definitely be able to clean and jerk 315lbs if I wasn’t an accountant! Some of us have jobs, though!

Well… a few weeks ago, a guy named Scott Foster proved that it’s possible to have a day job AND perform at the highest level. The 36 year-old accountant from Chicago found himself on the ice as the goalie for the Chicago Blackhawks, and helped his team secure a win against the Winnipeg Jets!

NHL: MAR 29 Jets at Blackhawks

Scott Foster – Photo from FortuneDotCom

The short version of this story is that NHL teams have “emergency goalies” on-hand in case the two goalies on the roster get hurt or can’t play. Usually, when Foster is the emergency guy, he gets to hang out in a suite at the arena and eat free food. On this particular day, both goalies got hurt and he was given the green light to head down to the locker room to fill in at the net!

In his NHL debut, Foster made six saves against a team that is now playing in the Stanley Cup Finals, and the city of Chicago immediately accepted him as a local hero. A modern day Rudy. Except Scott Foster is actually good! What an awesome feel-good story. Great job, Scott!

Click here to read an article that explains the entire story.

What a time to be alive!

Self-driving cars, sushi burritos, and billions and billions of armchair coaches (who watched seven Coach Burgener videos and three hundred slow-motion montages from “Hook Grip“) that are chomping at the bit to let you know what you did wrong on your last lift!

I’ve been in this game for a long time, and when I review my own lifts I can tell you what I’m doing wrong. I already know! I’m constantly working to get better because it’s a process. If it were easy, everyone would be perfect. That’s why I post so many of my training videos online, because I want advice and (constructive) feedback on how to get better.

Most people are not me, though.

UnsolicitedAdvice

When you’re scrolling through your phone looking to share your endless wealth of knowledge (especially to people you don’t even know), think twice before hitting “enter” on your post. If you’re actually in a gym but aren’t the coach, be extra careful!

Last month I wrote a post about the risks of giving advice if you’re not qualified to do so. (One wrong cue could lead to someone else getting hurt because of you.) This post isn’t about you being qualified, though. It’s about being aware enough to recognize when no one asked you in the first place! That may sound harsh, but it’s true. If a friend asks you to watch and critique, that’s one thing. But otherwise, let it go.

“Oh man, you missed that snatch. Extend your hips more, scarecrow tall, pull under harder, and punch to the sky next time!”

“Are you sure? I thought I was supposed to pull the bar up to my eyeballs and then fall on my back. Is that not how this lift works? Thanks so much for your help that I didn’t ask for…”

Moral of the Story

Don’t give someone unsolicited lifting advice if:

(A) You’re not qualified to do so.

(B) You weren’t asked for it!

There are, of course, exceptions to this rule. But there are far more people giving advice than those asking for it! This is something I’ve had to get better with, myself. My intentions are always so positive in wanting to help others, but I need to remind myself that not everyone wants my opinion. If I’m leading a class, that’s one thing, as I’m literally being paid to help others. But outside of that scenario, I try to only give feedback when I’m asked for it!

NEW SEGMENT ALERT!

To strengthen our community of readers, I’m going to try and post a challenge or workout that we can do together most weeks. They’ll be fairly fast and shouldn’t negatively impact any specific program you’re following!

Each week will have a different focus and “WHY are we doing this” aspect, and can be done any time from Monday through Sunday of that week. All I ask, is that you share your results here and comment on how it went!

The first few weeks of my Weekly Throwdown will be in preparation for a workout thousands of CrossFit athletes do around the world each year on Memorial Day: “Murph

Too often at the end of May people realize they haven’t devoted enough time to improving their running or their strength for the pull-ups, push-ups, and air squats that make up the workout.

Since you’re allowed to partition your reps any way you’d like in that workout, today’s variation is going to include the 3/6/9 break down, and will focus on strict and slower movements.

Throwdown #1

400m Run

5 Rounds of 3 Strict Pull-Ups, 6 Hand-Release Push-Ups, 9 Goblet Squats

400m Run

Focus/Modifications/Progressions:

Runs– Push the runs. Today’s workout includes slower movements by design. Since you’ll be standing around a little more than on a typical Murph, you’ll have plenty of time to recover before the next run. Run your first 400m at about 85/90% effort (faster than Murph pace), then try to match or beat it the second time!

Strict Pull-Ups– Make these the most challenging version of “chin-over” pull-ups you can do. Unassisted reps? Great! Pause and the bottom and don’t swing. Need a little kip to get that chin over? Use it! Can’t quite get your chin over yet? Although it’s not my favorite substitution, you can also use a band. But only if it only gives you that “little extra” push to get your chin over. If you’re needing to attach multiple or really strong bands, I always prefer a good strict ring row to build strength. These reps do not need to be unbroken, so feel free to break them up!

Hand-Release Push-Ups– My favorite version of push-up to ensure that an athlete’s chest actually touches the ground! If you’re doing push-ups from your toes, tell yourself not to let your knees touch the ground at all during the rep. At the end of each rep, come to a complete pause before beginning the next rep.

Goblet Squats– Holding a kettlebell, perform a set of 9 unbroken goblet squats. The goal with these is to ensure the chest is kept high at the bottom of each rep, and that the athlete stands all the way up at the top of every rep. It’s really easy to “shorten” range of motion in a workout like Murph, try to avoid that today!

This workout isn’t designed to be incredibly challenging. View it as a cardio component, focused skill and strength work, then a cardio piece to finish up. If you decide to tackle it, leave your time and some notes in the comments section.

Two “Moment of Awesomeness” posts in one week?! Woot!

(Thanks to my buddy, Birddog, for sending me this one!)

Let me start this post by saying that I am not against letting children play video games. But apparently a lot of kids, and adults (#Fortnite?!), spend a lot of time playing them. I’m talking 2-8 hours PER DAY of video games. I do have a problem with that.

Now, it’s not my place to judge what you do or what you let your kids do. But since this is my blog and I can talk about whatever I want, I’ll tell you the only reason why I care about this at all. Odds are if a human being is spending 20 or more hours in a week playing a video game they are likely not doing other things in that time. The first thing they’re likely avoiding is sleep, and since I don’t sleep nearly as much as I should, in the interest of not sounding like a huge hypocrite, I’m not even going to touch that one!

Another thing that is probably sacrificed at the expense of online domination is exercise. I’m a personal trainer, so if a client were to cancel on me three times in a row because they needed to “complete a few side missions” (more Fortnite talk), I’d be pretty unimpressed. As a kid, it can feel like you’re only cool if you do the same things as all of your friends. If they’re all playing video games, you’ll probably want to as well!

To address this, super dad Jeremy Fielding (who also happens to be an extremely talented and innovate dude), came up with an awesome invention for his kids. He attached a Concept2 Rowing Machine to a generator. The generator was then attached to their video game console. Do they get to play video games? Yep, but only if one of them is rowing to power the system! The capacity on the generator is so low, that if the rower stops for even sixty seconds, the game shuts off. How cool is that?!

The R&B group Blackstreet once said, “You gotta pay to play,” and Jeremy Fielding took those words as gospel! Your kids are getting a work out while they play video games? I’ll allow it. Good work, dad!

Over the last few days, a 14-year old baseball player is making headlines across the country. His name is Luke Terry, and he’s good! The reason people are talking about him, though, is because Luke only has one arm. When he was 19 months old he contracted E. Coli and had his right arm amputated. Does it look like it’s slowed him down much? I don’t think so.

When stories like this hit the mainstream, I usually get a little frustrated. The kid has one arm. Yes, that’s definitely newsworthy. But he is also an incredible athlete! There are stories of athletes all over the world who are labeled “physically disabled” or “physically challenged.” As I watched a show on ESPN, one of the anchors referred to Luke as “differently abled,” and I thought that was better. This isn’t an inspiring moment of the team equipment manager who gets to come out and shoot an easy layup as his team is up by 30 points in the 4th quarter. Those stories are incredible in their own right (and typically make my eyes well up,) but Luke Terry… this kid has a cannon.

Watch the video below and tell me whether you think this is a “cute and heartwarming” story of some kid being given a chance to play a sport with his friends. I’m going to go out on a limb here and say that he won that spot fair and square by being the best player on the team. He bats third in the line-up, folks! That’s not a favor the coach is giving him because he “has a disability.” Luke Terry lost his arm when he was 19 months old. All he’s known is life with one arm. And he still learned to play the game better than I ever could! So while you may see an athlete with one arm, I see an extremely talented ball player.

Is he “differently abled?” Sure! He can throw you out trying to steal second OR be different and pick you off on your way to third base. Get it, Luke. You’re an awesome, and I’m stoked to see you continue to succeed!

Here’s last week’s recap and my goals for the upcoming week.

Last week:

  • Fitness
    • The 2018 CrossFit Games Open is over!!! We did ittttt!!!
    • For workout 18.5, I retested and got ten more reps. This was a big deal for me because I was a little bummed that “in six years I only improved three reps” (from my first attempt.) I paced the second go-round better, was a little bit more fearless, and trusted that I’d have enough juice in the tank to hang on. I’m happy with how this Open season ended, and I’m really proud of so many of the athletes I got to watch compete. Great job, friends!
  • Health
    • Another good week of meal prep in the books. I don’t think I went out to eat for lunch (due to lack of planning) a single day, and always had food relatively closeby.
    • Since I wasn’t staying up super late to record the Open workout strategy videos, I got quite a bit more sleep, too! I won’t tell you how much “quite a bit more” is, but hey… celebrate the small victories. I promise I’m working on sleeping more!

This week:

  • Need to fine-tune things on completing taxes, so when that’s done, I can breathe a little bit easier. Can’t wait!
  • Some of you might remember the speech I gave at the Annual Conference of Urologists in Florida last year. I was asked to speak at another event of theirs here in town, and the big day is this Saturday. I’m really excited, and flattered to have been invited back. It’s going to be a big weekend of work-related things, but at least I enjoy the work I do, right?

Alright, your turn. What’s going on with all of you?

Pic of the week is of the newest addition to our home gym… our very own Concept2 Rower! I still haven’t even touched it yet, but it’s here! Excited to hopefully get in a bit more cardio when life slows down a little bit.

I’m convinced that time is just going to just keep moving faster for the rest of my life. HOW is March already over?! While a large portion of my energy was focused around the CrossFit Open, and helping athletes prepare for it more effectively, it still felt like 31 days went by in a flash. But, we’ve got some recapping to do, so let’s get to it!

March 2018

Fitness- The 2018 CrossFit Games Open is OVER! We did it! After five long weeks of competing, personally redoing every workout once (and doing better each time), I ended up in 278th place in the South West Region out of 9,236 men. That places me in the top 96th percentile in the region, for those of you keeping track at home. Oh, none of you are keeping track? Ok, cool. Another fun stat, is that I finished as the 99th fittest male in Colorado! Top 100, baby! Check out my rankings, by year, since the Open started. I wish they’d show how many people were in each category for scale. This is fun.

OpenRankings2018

Last month I felt I had a lot of success with snatching. That’s weird because I don’t remember snatching much at all this month. The Open ruled my training mentality, and that’s fine because I knew that would happen going in. Now, it’s time to get back on track and set some goals!

My “First Ever” class this month was YET ANOTHER another Yoga class with Em. January was just a regular yoga class. February was partner yoga. This month, it was my first time doing yoga with approximately one million other people! I’ve always seen pictures of yoga mats laid out, side by side, as far as the eye can see. I didn’t understand how that could be soothing, or comfortable… and now that I’ve taken a class in that setting, I still don’t! There was a cool “Deep House Yoga” practice that took place inside a night club that I had been to many times… which is inside of what used to be an old church. Yes, weird on so many levels, I agree. But, I’m three months into 2018, and have done yoga three times. Go, me!

House- The garage is done! Check out this beauty. I’m actually really proud of this project. Now, to organize! We also bought a new tent for summer camping adventures (correct, there will likely never be any winter camping chosen by this household!) and set it up to “waterproof” it before our first big weekend trip in a few months! It’s awesome.

Tent.jpg

Other- My “baby” brother turned 18 years old in the middle of the month, and my dad randomly messaged me in a Saturday asking if I wanted to meet up with them the following weekend in Tuscon. We had a blast! I also got to try an old Stupid Human Trick during the few hours of down time I had with my bro. Here’s my pool jump!

What’s going on with all of you? I’d love to hear some of your accomplishments in March, or goals for April!