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Intelligent trainingClearing up contradictory coaching

Hey guys, there's a tricky balance for us all to find that can seem impossible or non existent... That line is between our stubborn pride and fear.   The ingredient missing is an intelligent reflection on goals and/or purpose.
What I'm referring to is how we gauge our workouts.  It may seem contradictory that we push you to max intensity and max work loads while we throttle you back when you go too heavy so I feel the need to elaborate.
EVERY ATHLETE IS DIFFERENT! Each athlete must be able to train for their goals keeping in mind experience and ability.  We, as coaches, do not want to impede a motivated athlete from tackling this sport at full force but we do have to find the delicate balance to protect from injury.  How do we do it?  How can we say, "train hard, train often" but pull people aside and say, "Not so hard, u should rest more"?  The truth is we want you to train hard and train often but not at the expense of your health and fitness.  Remember, you're here to physically perform better, not worse.  Injuries will restrict gains in health and fitness or completely halt progress.  Fitness is a long term goal and should be treated as such.  Train hard and train often does NOT mean Rx every workout everyday.  It simply means, train hard and train often; relative to each athletes ability and experience.  Modifying the workout does not remove intensity-key ingrediant to CrossFit.  Your pride may feel the pain of modification but that doesn't mean you're making a mistake or being a weak athlete.  Example: There is nothing wrong with making a 20 min AMRAP a 12 min AMRAP or using an empty bar rather than BW or even using a band when you don't normally due to extreme fatigue, soreness, missed meals or even a long holiday weekend of binge eating and drinking.  In fact, it's smart!  This is where intelligence comes in.  Ignore your stubborn pride to have the little red Rx next to your name and train smarter.  This isn't war and it isn't a competition.  It's training.  Life is your game field and your training will make you better for the game.  You know your body and you know what you can handle.  Adjust accordingly.  Don't avoid a workout because you're sore but don't expect full performance, either.  Fear is the ambivalence to pride.  Fear of growing size (usually women) or injury can keep you trapped in a stagnent or plateau of performance.
We ask that you go hard because intensity is paramount to our program.  We ask that you go heavy because we want you to realize your body's athletic potential.  We ask that you train often to condition your body to work harder longer, regularly.  BUT...We ask that you throttle back because we are looking out for you-whether it's injury or technique or form. 
Stubborn pride can push you to accomplishments and goals but also cause unnecessary injury.  Fear can keep you safe but can also restrict progress.  When facing the questions of when to train, how often to train, how intense to push, how heavy to lift, and how much or when to rest, eliminate fear and stubborn pride completely!  Replace them with an intelligent reflection on goals/progress.  Ask yourself why you're training and make an assessment of goals and priority.  Only you can properly asses your body.  We don't know how sore you are.  We don't know what athletic experience you've had in your life.  We don't know exactly what you're putting in your bodies.  Even your mental state or stress level can be a distraction and lead to injury.  This is where we need YOUR help.  When Im asked similar questions about weights, intensity, rest days, etc... I ask you questions right back like: How do you feel?  What did you eat today? How confident are you? When was your last rest day?  How sore are you? What's your PR for this lift?  What hurts?  Together we figure out the answer that best suits your needs, goals, and progress.
I'm frustrated with the loss of good athletes due to unnecessary injury.  I love the devotion, dedication, and intensity but not the self-sacrifice.

Train hard, train often...intelligently!

Fittest on Earth??? Originally posted by Sport Of Fitness CrossFit

Below is an article from another CrossFit.  These are thoughts that have entered my brain and discussions with other athletes several times but was much better said by SOFCF so here it is:

Just throwing this out there, and I brought it up for the sake of argument to Dave and the other Games staff members post 10 Games just to get a reaction. I guess I've been hesitant to post because I needed time to build a case, or laziness. Probably laziness. What if Rich Froning is the fittest man on the planet? Does the rope climb prove fitness? Because folks this is what it boiled down to. If Rich knew rope climb, he would have won the games. Fitness, per CrossFit define, is work capacity across broad time and modal domains. This is increased work capacity across all three energy systems and across all ten general physical skills. Teach this animal rope climbing technique and he wins-that day, hands down. The guy climbed the 20 foot rope hand over hand in the final triplet of the games-twice. This comes after two previous triplets, and a few other simple tasks (like double Helen) the day prior.  So did everyone else, but with a more efficient technique.  

My argument stems from the acquiring of skills down the path toward fitness. I consider it the same as swimming. I know many very fit athletes that cannot swim, not because they didn't want to, it was because they've never been taught how. Maybe a better example would be learning a back flip. We'd all like to be able to execute back flips on the spot, but who's going to be the first to attempt this without instruction first? I guess a point could be made with this...if I were programming the games, one of those triplets would be 3 rounds: 10 back flips, 20 triple unders, and hand walk 100 feet (starting over if you fall). What? You can't? Well, I guess you're not fit.

This same sort of thing happened at the 2009 Games when Iceland Annie couldn't do a muscle-up. Everyone in the crowd was stunned, even though she wouldn't have won the games anyway. All Tanya Wagner had to do was finish and she was crowned, which is what happened. I believe she actually finished last in her heat. On a side note, Annie from 2009 and Rich from this year's games proved my genetics point from a previous post. Both were at the CF games with less than 6 months experience in CF. Who knew you had to be familiar with olympic rings in a fitness competition? Females aren't allowed on the rings in gymnastics to begin with. Where is the CrossFit list of movements that everyone must master? Why is this list so limited? If you must master a muscle up (considered a beginner skill for the rings) then you should be able to do an iron cross, or back and front levers as well I suppose. What if "Hold front lever for 15 seconds" was in place of "15 muscle-ups" at last year's final chipper?   

How should the games be scored? By CrossFit definition of work capacity? Power output? Measurements of horsepower? That would almost be impossible, but that would also mean finishing first doesn't always mean fittest. If I measure my best Fran at 2:36 and I'm 70" and 180lbs that's 340 watts or .46 horsepower. Now take an individual who's 74" at 215 lbs and measure the same workout with a 3:00 completion that's 345 watts and .47 horsepower. That's a higher power output. That means the individual's body is capable of moving more weight faster which is more work done even though they are 24 seconds slower than my time. Who's fitter? But that's only one workout. That's why the CF Games must be a grueling test over multiple modalities and days, and until Sportvision.com comes up with the technology to measure horsepower we're stuck with who finishes nearest the top of each event.             

Sickness, Wellness, Fitness

There is another aspect to the CrossFit brand of fitness that is of great interest and immense value to us. We have observed that nearly every measurable value of health can be placed on a continuum that ranges from sickness to wellness to fitness. Though tougher to measure, we would even add mental health to this observation. Depression is clearly mitigated by proper diet and exercise, i.e., genuine fitness. For example, a blood pressure of 160/95 is pathological, 120/70 is normal or healthy, and 105/55 is consistent with an athlete’s blood pressure; a body fat of 40% is pathological, 20% is normal or healthy, and 10% is fit. We observe a similar ordering for bone density, triglycerides, muscle mass, flexibility, HDL or “good cholesterol”, resting heart rate, and dozens of other common measures of health. Many authorities (e.g. Mel Siff, the NSCA) make a clear distinction between health and fitness. Frequently they cite studies that suggest that the fit may not be health protected. A close look at the supporting evidence invariably reveals the studied group is endurance athletes and, we suspect, endurance athletes on a dangerous fad diet (high carb, low fat, low protein). Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness, and fitness are measures of the same entity. A fitness regimen that doesn’t support health is not CrossFit. (Glassman, CrossFit Journal 2) How fit are you? That simple question quickly gets complex. Fit for what? How fit is fit enough, and how do you evaluate your fitness? Develop fitness with sport-focused workouts, and test your fitness through competitive sports. It's rewarding to be good at a competitive sport. But most sport-focused workouts are specialized enough to leave weak areas you may not be aware of. Unexposed weaknesses can lead to performance plateaus and injuries. Test yourself in combat. This has some obvious disadvantages as a fitness test. Use a set of standards that encompass all components of physical fitness. We've developed the Athletic Skill Levels as a versatile and user-friendly tool to fill this role. The ten generally recognized components of physical fitness are: cardio respiratory endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power and speed. A varied workout program like CrossFit develops all of these components. To maximize vertical growth (development of new strengths and skills), it helps to set goals, measure progress, and aim for balance among the skills. The Athletic Skill Levels make goal-setting more efficient and allow you to evaluate your progress through four levels of fitness. Using the Athletic Skill Levels Developing expertise in any area requires determined, consistent effort. It takes "grit." But grit will not help you if you are only reinforcing existing strengths (horizontal growth) instead of developing weak areas into strength (vertical growth). The Levels are designed to provide a general fitness perspective, to help set appropriate goals, and to allow focus work on weak areas that result in the rewarding mastery of activities you couldn't do before.

The levels are:
Level I - Healthy beginner. This level is the minimum standard for health. Lacking these basic levels of strength, flexibility and work capacity makes daily life unnecessarily limited. The complete Level I should be attainable within three to 12 months for those with no significant limitations. At this level, proper basic movements, such as hip flexion and active shoulder use, are developed, while healed injuries and structural problems are resolved.


Level II - Intermediate athlete. All healthy adults can aspire to this level of fitness and should perceive these skills as normal. Basic movements are perfected and advanced skills are introduced. The complete Level II may take from six months to several years to reach after achieving Level I. Along the way, you develop significant levels of strength, stamina, work capacity and speed, building on the Level I foundation already attained. 


Level III - Advanced athlete. Few people posses this level of general fitness, although any healthy person can achieve it. The strength, work capacity, power and skill required to meet these goals can prepare you to tackle any kind of physical performance with competence and confidence. Expect to invest another three to five years of consistent effort. This is an appropriate level of general fitness for those who depend on their fitness: competitive athletes, military, law enforcement and firefighters. Engaging in combat or highly competitive sports without possessing the abilities of Level III is inviting injury or failure. Any additional requirements of your sport need to be added to this list.


Level IV - Elite athlete. This level of achievement requires long-term dedication and a passion for fitness. The skills required of Level IV are very advanced and, taken as a whole, represent a highly skilled and well-rounded athlete.** Each skill level contains its own progression of multi-joint movements of increasing skill, making it easy to expose weak areas, set goals, and gauge your progress. At the same time, you experience the rewards of increased general fitness. You develop strength, stamina and flexibility with measurable drills such as running, rowing and a selection of named CrossFit workouts. Increasingly complex movements bring improvement in coordination, balance and power output. Finally, the Athletic Skill Levels are intended to be a gauge and a guide, not a standardized test you are obliged to "pass." Do not beat yourself up for not being "elite." Use the Levels to evaluate your strengths and weaknesses and to make smart choices about your training time. This guide is not a definitive guide to CrossFit, an exercise prescription, nor a complete guide to developing the skills. The skills are intended to be broadly representative of general fitness

Heart rate=Intensity?

It is a common misconception that heart rate is equivalent to intensity. Heart rate can be a factor contributing to intensity; however the two are not analogous.

Intensity = Power = Work / Time = (Force x Distance) / Time

CrossFit emphasizes the use of functional movements because of their unique capacity to be preformed at relatively high intensities (more work in less time). During a WOD we move relatively large loads, long distances, very quickly! You can squat, dead-lift, and push-press more weight, longer distances, in much less time than you can performing a bicep curl, lateral raise, or a leg extension.

"Intensity is the independent variable most commonly associated with optimizing return."

Increasing VO2 max, metabolizing fat, building muscle, getting stronger, and getting faster are all intensity dependent. Therefore, performing more work in less time will increase your strength, fitness, and overall health!

Relatively high intensities can only be reached through functional movements. CrossFit training demands relatively high intensities, hence our emphasis on functional exercise. How high is a relatively high intensity? The relative level of an individual's power output is based solely upon that individual's psychological and physical tolerance.

CrossFit forges elite fitness, but not exclusive fitness. This program is not designed to cater only to super athletes. Anyone can benefit from CrossFit training based on operating at the appropriate intensity.

It is a common misconception that heart rate is equivalent to intensity. Heart rate can be a factor contributing to intensity; however the two are not analogous.

Intensity = Power = Work / Time = (Force x Distance) / Time

CrossFit emphasizes the use of functional movements because of their unique capacity to be preformed at relatively high intensities (more work in less time). During a WOD we move relatively large loads, long distances, very quickly! You can squat, dead-lift, and push-press more weight, longer distances, in much less time than you can performing a bicep curl, lateral raise, or a leg extension.

"Intensity is the independent variable most commonly associated with optimizing return."

Increasing VO2 max, metabolizing fat, building muscle, getting stronger, and getting faster are all intensity dependent. Therefore, performing more work in less time will increase your strength, fitness, and overall health!

Relatively high intensities can only be reached through functional movements. CrossFit training demands relatively high intensities, hence our emphasis on functional exercise. How high is a relatively high intensity? The relative level of an individual's power output is based solely upon that individual's psychological and physical tolerance.

CrossFit forges elite fitness, but not exclusive fitness. This program is not designed to cater only to super athletes. Anyone can benefit from CrossFit training based on operating at the appropriate intensity.

On the topic of fructose

Fructose is not the best choice for bodybuilders trying to get very lean because it can too readily be converted to body fat. When humans consume excess fructose, it is more likely to go toward the production of fatty acids and cholesterol than toward the production of glucose to fuel your muscles. You might as well beg your body to make fat.

 

Fructose is a simple sugar found in many foods, including corn syrup, high-fructose corn syrup, corn-syrup solids, fruit sugar, honey and table sugar. It is nearly twice as sweet as sucrose, so smaller amounts achieve the same amount of sweetness, and it is generally inexpensive. For these reasons, fructose is included in many refined foods and supplements. It's also found in fruit, but fruit offers benefits such as fiber without providing a large quantity of fructose. So, as a bodybuilder, you can consume fruit (one or two servings) on a daily basis without worrying about the negative effects of fructose. Fruit juices, however, are a different story - they don't have the fiber that slows down the digestion/absorption of whole fruit.

 

More refined forms of fructose should be avoided by bodybuilders. As fructose enters the body, the liver acts like a big sponge, sucking it up. If you have been eating well and have met your body's energy needs, your liver is full and doesn't need additional glycogen. Therefore, any extra foods consumed - especially those high in fructose - encourage the fat production process. Basically, as your fructose intake increases, so does fat production.

Passion of Command: The Moral Imperative of Leadership

"A commander must genuinely love his men and win their affections in return, and when the time comes, he must use that love to cause his men to willingly risk and even sacrifice their lives to accomplish the mission. Here lies the moral imperative of leadership. The leader is entrusted with the lives of his men and accepts unlimited liability for their welfare. The task of bearing such a burden requires more than passive preparation from organizational schooling and mandatory training. Such a task demands passion. Here I speak of passion in the medieval Latin sense of the word: to suffer for love. The passion of a commander is equal parts love, zeal, and a quiet wrath: love for the men, zeal for the lifelong study of the profession of arms and the behavior of men in battle, and the quiet wrath to make the nightmares of our enemies come true."

The Non-Negotiability of Perfection

"CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins."

UC Riverside Baseball Fall Strength & Conditioning

This is a great article written by Josh Everett (Head Strength and Conditioning Coach @ UCR). Josh was my strength coach in college where he first introduced me to CrossFit. This is some very interesting reading about the effects of CrossFit training on athletes here in the IE.

Functional Firefighter Fitness

"Firefighting and Emergency Services work places very heavy physical demands on a person. The nature of shift work requires long hours on duty, probable sleep deprivation and intense physical efforts with little or no advanced warning. Firefighters are required to perform in darkness, intense heat, and cramped spaces and in environments that contain both low oxygen levels and toxic gases. Having a sound strength and conditioning program not only ensures that one is physically capable of performing these duties but may also be a major contributing factor to surviving the dangerous circumstances encountered in the line of duty."

Don't Become an Injury Statistic...

This is a great article written by a firefighter about the functional benefits of Kettlebell training. It is a must read for anyone currently in the fire service or for anyone who is preparing for the physical rigors of fire academy training.