The Training Never Stops

Periodization

2011-12-02T01:09:00.002-05:00

Okay, so who knows what periodization is? Despite the fact that I have been involved in competitive athletics for nearly two decades, I have only recently become familiar with periodization and its benefits. Over the course of the last three months, I have implemented periodization into my training regimen. And let me tell you: it was the missing link. If you are a serious athlete that strives to excel in competition, then you must consider the importance of periodization.

I have been following CrossFit methodology for nearly six years. For the most part, I have adhered to the "3-on-1-off" microcycle. As I mentioned earlier, periodization is quite new to me, so I never really considered a mesocycle, let alone a macrocycle! However, now I see the importance of really dialing in on what I am doing, how often I am doing it, and when I need to stop doing it for awhile.

Here is a snapshot of how I've adapted my training:

-Every two microcycles (~7-10 days) I take two days of complete rest. Maybe one of those two days, I will get on the C2 Rower for five minutes or so, followed by about 10-20 minutes of stretching/mobility.

-Approximately every 60 days, I will take three days of rest. During these three days, I will make a point to get out and go for a bicycle ride, take the dog for a long walk, or just chill.

- Approximately every 90 days, I will take up to five days of rest. During these five days, again, I may hop on the rower for a few minutes and work on my stretching/mobility. Perhaps the next day I'll go for a hike. The bottom line: I stay active, but I do not train!

Long story short: so far, so good. Periodization not only prepares you for your next competition, but it also helps to prevent you from "burning out" with your training. "Bonking" on a WOD is never a good feeling...it happens to us all. However, with periodization and discipline, I strongly believe that you will make more gains in the long run. Getting better at CrossFit is a process--it does not render instant gratification, nor does it reward over-reaching or over-training. Take a few days now and again; it will do your body (and your mind) good.

Two Out of Three Ain't Bad...

2011-09-07T19:10:00.001-04:00

When I press F5...when I right-click and hit "reload"...I realize that my fate has already been sealed. You may be asking, "what the heck is he talking about?!" Well, if you are half as obsessed with the WOD as I am, then you will be able to empathize.

What I mean to say is: I get anxious because I am waiting to overcome the next "unknown and unknowable" obstacle. Whether it is the CrossFit main site WOD, or another affiliate's WOD, I know that the challenge will be "constantly varied, functional movement, executed at high intensity" (quoted by Greg Glassman). But, still, I have no real idea what the workout is going to be! That messes with my mind.

On one particular day, I decided to go with CrossFit Blacksburg's WOD. I opened my browser, navigated to my favorites, and clicked on the appropriate link. In the milliseconds that it took to arrive at the requested website, my heart leaped and skipped a couple of beats. Why? Because I was anxious...I was nervous...I was waiting to overcome the next CrossFit obstacle. I scrolled down the page to see what the WOD was going to be. My reaction, and in the words of Meatloaf, "Two Out of Three Ain't Bad". Here's what it was:

Three rounds, 3 minutes on, 3 minutes off:
Perform as many rounds and reps, each round, as possible of:
3 Box jumps, 34"
3 Push Presses, 155lbs
3 Muscle-ups

My score: 113 reps

"Regularly Learn and Play New Sports"--Greg Glassman

2011-08-30T13:53:00.008-04:00

The one part of CrossFit that many of us may neglect, myself included, and in the words of Greg Glassman, is to "regularly learn and play new sports". To ensure that I was adhering to CrossFit methodology, I decided to choose a sport to learn: golf.

Okay, so it may have been a bit of a bold move to choose golf as my sport of choice; however, I consider myself a fairly well-rounded athlete, so I figured golf was the appropriate choice. And besides, my house is on a golf course for crying out loud! Lakewood Links to be specific. After a couple of outings on the driving range, I felt that I was ready to hit the links! Now, please understand that I have previously attempted to golf on many occasions. In fact, I have been "golfing" since I was a teenager; however, I never did it often enough to become any good at it.

Take the "accuracy" aspect of CrossFit and multiply that by about 10! That is how fine-tuned you must be to excel at the sport of golf. Needless to say, my accuracy was very few and far between. I decide to play only nine holes today; my score: 53. Multiply that by two and you get 106--nowhere near "par for the course". In a word, my experience was: humbling. However, I did have a handful of "good" shots--these will be the shots that will keep me coming back for more. And that is the lesson learned today: just because we suck at something, doesn't mean we should give up; no, it should drive us to learn from our mistakes, and improve upon them next time!

Box Jumps

2011-08-28T22:51:00.000-04:00

PJ executing the famed box jump (21 June 2009)

CrossFit programming, when done right, will expose our weaknesses. If we, as CrossFit athletes, have a say in our own programming, then we will gravitate to the things that we are good at doing. However, if we remain true to the CrossFit method, then we will invariably be faced with a WOD that will incorporate (in some cases, more than one) weakness. In today's particular case, I was faced with one of mine: box jumps.

Agility is one of the 10 general physical skills that we strive to master. My power is good. My explosiveness is good. However, when it comes to box jumps, I am simply not efficient. My rhythm is off, my pace broken. I have been following CrossFit programming for over five years. I should have this box jump thing mastered by now, right? What (or who) else to turn to for answers, but Google, right?

I typed into the Google search bar the following words: "the trick to box jumps". To my delighted surprise, the fourth Google "hit" was from none other than the CrossFit HQ Queen herself: Lisbeth Darsh. I followed the link to one of CrossFit Watertown's (Lisbeth's formerly-owned affiliate) older posts, entitled: Conquering Your Fear of the Box Jump. Now, do not get me wrong: I am not afraid of the box jump; nay, I just suck at them.

I have sworn to adopt Tip #5 of Lisbeth's blog post (you'll have to read it to find out what it is).

What is your weakness? Are you going to shy away from it, or are you going to face it, challenge it, and overcome it?!

Coming Back For More

2011-06-30T10:49:00.001-04:00

What is it about CrossFit that keeps us coming back for more? Is it the WOD, the people, the competition, the personal record (PR), the spiritual feeling? Maybe it's a combination of all of those things...with one being more predominant than the other, on any given day. The bottom line: we keep coming back for more.

Whether you are working out on your own or with others, the WOD will get done. We feel a certain loyalty to the WOD, be it the main site, another affiliate's workout, or your own. We owe it to CrossFit to get it done. But why? What drives us? What keeps us coming back for more? I believe it is because we feel we are a part of something that is much more significant than ourselves.

I am not a sociologist, but I strongly believe that we are driven by purpose--a purpose much larger than our own course. We have an inherent notion to want to contribute to our own institution. But how do we do that? In the best capacity that we see fit, with regard to our own personal strengths and convictions.

In the end, it does not matter what keeps you coming back, it is just the fact that you do.

Manifest Destiny

2011-06-26T00:26:00.000-04:00

Tree, rings, and will.
Who has daydreamed before? All of us, right? I would say that daydreaming occupies about 25% of my day. Is that such a bad thing? I think it's a GREAT thing. However, if all we do is DREAM and not ACT, then what is the point of it all, right? About a week or so ago, my day [life] dream inched closer to reality.

After months of hearing how wonderful Portland, Oregon is, my wife and I finally had the opportunity to form our own opinions. The rumors were confirmed: Portland is wonderful. Our two-week visit reaffirmed our decision to "go west" at the end of the year. I will admit: the fears, uncertainties, and risks are there. I am a very happy man; however, I am through with just being content with my "purpose". Because, I truly believe that what drives man to great things is, simply stated, purpose.

My very first and foremost purpose is to be the best possible husband and father that I can be. Second to that, is to affect a positive impact on the lives of others. Through CrossFit, I firmly believe that I can achieve this. Even if it is on a relatively small scale; I know this is what I need to do.

The training never stops. And at the end of the year, the [CrossFit] training will continue, and never stop for whoever trusts me and my great friends and colleagues, with improving their fitness and quality of life.

"Hammer"

2011-05-13T23:04:00.005-04:00

If you have been CrossFitting for awhile, then you will understand what a "Hero WOD" is. However, if you are new to the term, then let me take a moment to explain.

The Hero WOD represents much more than just the workout of the day. Do not misunderstand me: the workout of the day is always a challenge, both physically and mentally. However, Hero WODs are programmed to [humbly] represent the extreme challenge and sacrifice of a fallen comrade. Of course, nothing can compare to the ultimate sacrifice to one's country: their life.

CrossFit Inc. has been recognizing our fallen heroes for more than a decade. In the moments right before I take on a Hero WOD, I reflect on the reason why I am doing the workout. The motive is not to outdo another person. It is not to get a new PR. It is not to beat the clock. No...it is none of these; however, it is to honor the individual...to give the best possible effort in the face of adversity.

My wife (13 weeks pregnant) and I gave our best to honor the "Hammer" WOD; check it out:

CF Games Open WOD 11.6, and the Wrap-Up

2011-05-07T22:49:00.008-04:00

Many people forecasted an event such as 11.6. But why did they do this? If you are a CrossFitter, then you will, without a doubt, know of the workout named "Fran". It is the classic benchmark CrossFit WOD. Although the programming of 11.6 was not exactly like "Fran" it definitely had some similarities.

The thruster. The pull-up (this time, chest-to-bar). How many reps can you complete in seven minutes? Okay, so the weight of the thruster was five pounds heavier than the "prescribed Fran" WOD; however, five pounds is negligible. As most of the other Open WODs went, this one tested your output...your capacity to move weight as fast as you could.

My goal for this WOD was to complete 115 reps. I completed 114 reps. I made up considerable ground over the last three Open WODs. I only wish that the first three WODs would have played more to my strengths, but hey, that's CrossFit...ever exposing your weaknesses and motivating you to improve upon them! Check out the video below to see how it all played out for me...

Overall, I believe that the CrossFit Open WODs accurately assessed the fittest individuals for each region. If you've been following the Open, then you will recognize some of the "celebrity CrossFitters" as well as some newcomers. With the popularity (and total purse for the Games) increasing, we will find more and more athletes coming out of the woodwork to compete for the title of "Fittest Man/Woman on the Planet". This year marks an exciting and promising step forward for CrossFit.

Rob, my friend and fellow CrossFitter, I am MOST proud of you! You are the 8th fittest man, in your age group, on the planet. It must be a surreal feeling. I will be following (and keeping your ass in gear) throughout your training, and subsequent competition at the Games in California.

CF Games Open WOD 11.5...set a pace

2011-05-07T22:49:00.007-04:00

I will start off by saying this: Rob, you are a beast! Rob was able to get 300 reps for this WOD--and he had to transition from outside the box and back inside, just to do the WOD as Rx'd. Me, on the other hand, had the advantage of being able to complete all three movements within a compact area. I was reached my goal of 10 rounds, with two reps to boot (302 total).

After watching some videos, gleaning some strategies from some of my CrossFit buddies, and formulating a plan in my head, I decided to set a goal of 10 rounds. I had planned to keep each round between 1:30 and 2:00. The power cleans were going to be unbroken, the toes-to-bar to be in sets of five, and the wall-ball shots to be unbroken. I was able to keep this plan (and pace) until about the sixth round. After that, the wall-ball shots became one set of 10 and one set of five. If it wasn't for my wife screaming at me and encouraging me, I do not believe that I would have reached my goal.

After the fifth week, I was sitting at 126th in my region. I got off to a slow start, but since 11.3, I have been making up some ground--probably not enough to make it to the Regionals, but I've definitely been having fun!

Rob, my friend, KILL this last one. And all I've gotta say is: good luck in California, because I know you will be there!

CF Games Open WOD 11.4...yay, burpees!

2011-04-19T00:33:00.002-04:00

When the CrossFit Open WOD 11.4 hit the streets last Tuesday evening, I became excited. While not all three movements were necessarily among my greatest strengths, they were not among my most dreaded weaknesses either. The bottom line: I could stay efficient with each movement.

Burpees are burpees--whether they're bar-facing, hand-clapping overhead, or whatever. Burpees will forever remain a CrossFitter's bane. The overhead squats, at 120lbs, seemed reasonable. And the muscle-ups? I can do muscle-ups. Put them all together in a nice little 10-minute AMRAP, and you've got one nasty little WOD.

I did a "one-round test run" before I actually attempted the WOD. I did not go all out--I just maintained an even pace. I ended up completing one full round (100 reps) in 9:17. I then proceeded to set my goal for 120 reps, and planned to knock it out on Saturday afternoon. I always feel, that when setting a goal, it should be very challenging to reach, yet not unreasonable. I feel that I hit the mark on this goal: I completed one full round plus 15 bar-facing burpees (115 reps). Just like 11.3, I had to video tape this one and send it up to HQ (and the world) to judge. Here it is:

CF Games Open WOD 11.3...Getting Heavier

2011-04-12T22:46:00.003-04:00

Many CrossFitters had been wondering when the CrossFit Games Open was going to get heavy. 165 pounds may have not seemed that heavy to most; or, maybe, it seemed ridiculously heavy to some. The bottom line: yes, the weight got heavier...especially taking into consideration the fact that the workout was only five, short (or long, depending on your perspective) minutes long. Complete as many rounds as possible in five minutes of: 165 pound clean and jerk (or ground-to-overhead). That was it. Was there a strategy behind this workout, or was it just "go as fast as you possibly can". As all WODs go, the strategy was arguable.

For me, this workout was based on strategy. I "tested" the first two workouts--I did a portion of them, just to get a feel of how I wanted to attack them. Then, when I felt that I was ready, I tackled them head on. I did not have that luxury for 11.3. Kari and I were going to be out of town in Atlanta for the weekend, cheering on the Phillies (they won two games out of the three-game series!). Because of this, I had one shot at the WOD. And, for the first time, I had to video tape my performance and submit it to HQ (and the world) to judge. My goal was 30 rounds (60 reps). I achieved 25 rounds (50 reps). Of course, there is always going to be a bit of disappointment when a goal is not reached; however, I am proud that I stuck to my strategy, and (efficiently) accomplished as much work as I possibly could in five minutes.

Walk Away...But Come Back, and Soon!

2011-03-31T19:01:00.010-04:00

Sometimes we need to just walk away. And I am not talking about quitting--this is different. Honestly, it is difficult for me to explain, but I will try. Let me give an example--a personal account.

If you read my previous blog post, you'll know that I had planned on reattempting the CrossFit Games Open WOD 11.1. The plan was to give the workout another try within the safe and warm confines of my garage. The night before, my sleep was broken and restless. But I will not attribute that to nerves. I will attribute it to the fact that I did not take the necessary, personal steps to prepare for such a mentally and physically demanding task.

The alarm clock sounded, and I reluctantly rolled out of bed. My body ached. I had been already telling myself that "this was gonna suck" and that I simply did not want to do it. First mistake. I not-so-figuratively dragged my feet to the dresser drawer...trying to find something appropriate to change into for the workout. Finally, with the correct attire chosen, I trudged out into my garage. My lovely and supportive wife was right there the entire time, with video camera and timer ready to go.

With a less-than-adequate warm-up, I told my wife that I was "ready". She spouted off the four words that I have heard countless times in the last five years: three, two, one, go! My mind was not right. I was in the middle of the second round of snatches, and something clicked in my head. It wasn't: "oh this sucks...this hurts...I want to rest". No, it wasn't that. It was this: I am done, I do not want to do this...this isn't happening today".

I knew in my heart, mind, body, and soul that it was just not the time to do this. The only thing or person that I hold accountable for this is, simply: me. I had not valued the preparation that it took to perform at the level that was needed. The next 36 hours were miserable, because the only thing that I could think about was how disappointed I was in myself.

I was fortunate enough to be in the CrossFit Blacksburg area the very next day. Besides being a top-notch CrossFit Affiliate, CrossFit Blacksburg is the box where my Mom trains, and one of my favorite places to visit. Amy, Neil, and Jesse are three of the best CrossFit owners/coaches that I have met to date (and I've had the opportunity to meet quite a few). I was prepared to do the WOD that they had programmed for Saturday morning; however, Neil asked me if I wanted to redo the CrossFit Games Open WOD. He and Amy were going to give it another go after the 9:00 class. That was my opportunity. Of course, I accepted.

My heart was right. My mind was right. My body was right. My soul was right. The result? 10 repetitions more than my previous attempt.

The moral of the story is this: sometimes, it is okay to walk away. Sometimes, you just need to surround yourself with people that emit positive energy--they will help and motivate you. Sometimes, it is okay to walk away, but you need to come back...and soon!

11.1--Redo

2011-03-25T02:25:00.006-04:00

Vic showing 'em how it's done!

The Merriam-Webster online dictionary defines the word redo, as follows: to do over or again. As CrossFitters, and given the opportunity, will we redo a WOD to achieve more favorable results? Of course we will. As CrossFitters, we are rarely satisfied with our original performance. And this is not only in regard to the WOD, but also in life.

We have developed a newly-found sense of excellence. Mediocrity is no longer acceptable. Put simply, mediocrity is no longer found in our vocabulary. This particular blog post was inspired by two things:

1. Where Would You Be by CrossFit Lisbeth

2. The CrossFit Games

Before CrossFit I was doing alright. My profession was fulfilling, I was happy, and life was good. However, after I discovered CrossFit, and in the months and years that followed, my profession became a speed bump in front of a dream, I went from happy to content, and life was mediocre.

Now, I have a true and clear vision of what I want...nay, what I need to do. With the support of my wife, family, and priceless friends, my new profession will be an absolute reward, I will be exultant, and my life will be full of wondrous happiness and opportunity.

So, tomorrow, I will redo the 2011 CrossFit Games Open WOD 11.1, and toward the end of the year I will redo the path of my life. Who is with me?

Mind over Matter?

2011-02-15T20:16:00.005-05:00

If you do not subscribe to the CrossFit Journal, well, then you should. Today, I watched the CrossFit Journal video, "What It Takes to Be a Leader: Part 1" featuring the Original Firebreather, Greg Amundson. Greg A. is an excellent speaker. His passion for fitness is obvious; however, his passion extends much further than fitness. It transcends into real life issues and challenges.

In the video segment (and I encourage you to subscribe), he explains how he first prepares his mind for whatever obstacles are is in his way. After that, he prepares his body, and then he prepares for the actual task at hand.

Greg's words inspired me to achieve a goal that I've been chasing for the last 10 weeks: The Myrtle Beach Half Marathon. Just recently, I have been plagued with a nagging lower-hamstring pull. It occurred during a 10-mile run about a week ago. I have been scaling back my workouts this week, as well as nursing my hamstring...applying the RICE as needed. I feel good. I will tap into my very own positive self-talk...convincing myself that I will be able to complete the 13.1 miles.

My original goal was to maintain an eight-minute mile for the entire half marathon. Between the positive self-talk and the fact that I will be dealing with a minor injury, my new goal is to just keep running...to never stop. It truly is amazing what the mind can accomplish. For example, take the beginning of each day, and realize how much better it could have been if you just would have envisioned a positive and productive day. Just think about the things that you can influence, and stop trying to change the things that you are concerned with and can do nothing about.

I Never Lose Sight

2011-02-09T20:34:00.006-05:00

This blog's vision extends much further than my own training. Yes, it all started with the motivation of how my own training "never stops"; however, now I see it for what it really is: the training [of others] never stops.

This just came to me today actually. I was replying to an e-mail from one of my closest buddies, Chris. I was airing my grievances to him...mainly in the form of "why I can't live the CrossFit life that I truly want". In the midst of my own training, it dawned on me: I am not so concerned about how I am progressing in my own CrossFit journey (don't get me wrong, I still take it VERY seriously, just ask my wife); however, I am more concerned about how I am going to help other people reach their fitness goals. There is a big speed bump right now though--I have another responsibility to maintain, and that's alright, because I take pride in that responsibility. However, come the end of the year, my obligation to that responsibility will become significantly less intense and I will be able to focus on how I REALLY want to help change peoples lives...for the better.

Bottom line: I never lose sight. I never lose sight of the "why of it all"--the true reason of why I want to pursue a life of improving people's quality of life...their fitness...their happiness. Some day soon I will finally be able to apply my greatest strengths to the absolute reason they were meant to be shared.

Is The Training Enough?

2011-02-01T17:45:00.003-05:00

Since I made the decision to compete in the CrossFit Games Sectionals, I have been thinking: is the training enough? In other words: has my training regimen been sufficient to get me past the sectionals and on to the regionals? Let me be honest...I don't know. I feel good. I feel like I have been making progress...increasing my capacity. But have I gotten stronger?

It may be a mistake to compare my current conditioning against my state of conditioning prior to the 2009 CrossFit Games. However, is that not what we do as CrossFitters? Constantly tracking our times, loads lifted...progress. On the flip-side though, my training has evolved slightly from my previous regimen. I have gotten away from linear strength training; whatever comes up on the CrossFit main site (with regard to strength training) is what I do. And trust me, it is not out of laziness that I do not add a strength component to my training. I found, that in the past, the added strength workouts significantly impacted my "main site programming". Perhaps I overdid it...perhaps I just did not program the strength work appropriately. Whatever the case was, I found that I was becoming burnt out--I neglected much need rest and recovery.

Now, I stick to the 3-on-1 off schedule, sometimes even throwing in a 2-on-1 off cycle if my body needs it. I do not have elaborate visions of making it to the 2011 CrossFit Games in California. Sure, the $250,000 would be nice...well, it would be MORE than nice. However, my goal is to make it to the regionals. Anything after that is just the blessing of a wonderful opportunity, a little bit of luck, and a lot of fun!

Turn to the CrossFit Community

2011-01-27T18:33:00.002-05:00

For the last month or so I have been kicking around the idea of whether or not I am going to give the 2011 CrossFit Games Sectionals a shot this year. The more I think about it, the more difficult it has become to find a good reason why I shouldn't. Here is a handful of reasons why I should:

1. It keeps me honest, as a CrossFitter and a human being.

2. I just cannot seem to stay away from competition, be it with myself, or others.

3. The theme of this blog happens to be: "The Training Never Stops".

4. Perhaps most importantly: the CrossFit community...my friends.

Just recently, I was reading a blog, written by one of my CrossFit buddies: Gregarious Roberticus Lobitimus (for short, of course). Greg and I met at the inaugural CrossFit Rowing Trainer Course, in Morrisville, Vermont in the summer of 2008. In a recent post, he wrote about a few of his upcoming goals...the CrossFit Games Sectionals being one of them. That sold me. A member, and friend, of the CrossFit community helped me make my final decision.

When I feel stagnant in my training, I turn to the CrossFit community. I e-mail. I call. I blog. And yes, of course, I utilize Facebook. I tap my friends' brains for tips, inspiration, and motivation. That is the unique beauty of the CrossFit community: we all share common goals, and we are never reluctant to assist others in achieving those goals. I'd just like to say thank you to everyone...you know who you are.

WOD = Christmas Gift?

2010-11-23T21:28:00.004-05:00

Do you remember how you felt as a child (or maybe even as an adult) during the weeks leading up to Christmas? What were some of the emotions that coursed through your youthful body? Excitement? Anxiousness? Anticipation?

Now, think about the WOD. What kind of emotions do you feel leading up to it? My guess is that your emotional state is akin to that of the pre-Christmas kind. But where am I going with all of this?

This morning, my good buddy PJ, posted a WOD on my Facebook page--he wanted me to try it out. Well, all throughout the day, those same exact aforementioned feelings started creeping through my being. Finally, when I arrived home, I quickly took the dog outside, changed my clothes, laced up my shoes, and "opened up the gift" I was long awaiting to open.

Check out the short video clip of me enjoying the "present" that PJ gave to me. Oh, and I almost forgot to mention: one emotion that is different between opening a Christmas gift and a CrossFit WOD is fear. And unless you have "Santaphobia" I think you will understand which one I am talking about.

Hang Power Snatch Session

2010-11-17T23:16:00.003-05:00

Just a quick little video of me taking on main site WOD 101116...

Balance

2010-10-30T18:17:00.000-04:00

One of the 10 general physical skills of CrossFit is balance. How often do we train this? Oh, probably about every day; however, we probably do not even realize it. All functional movement requires some degree of balance. But does one movement require more balance than another? I would think so.

Take for instance, the air squat versus the snatch. The air squat requires us to maintain balance--keep the weight rooted in the heels, chest up, good lumbar, etc. However, the snatch requires much more from an athlete--as a matter of fact, the snatch requires competence in each of the 10 general physical skills. However, balance is by far one of the paramount skills involved in completing a successful snatch.

Check out the dude in the picture. His name is Philippe Petit, and he is most notably famous for his high-wire walk across the Twin Towers of New York City in 1974. Think you could do this? Not only would it take an immeasurable amount of balance, but it would also take a brass set of.....!!

I Love Chocolate Milk. Do You?

2010-10-05T11:49:00.023-04:00

As athletes, are we not constantly searching for the next best thing to improve our performance (short of anabolic steroids, of course)? What will make me stronger? What will make me faster? What is the best diet? Do I need to take supplements? What about my recovery...what do I do about post-workout nutrition?

Ah-hah! Post-workout nutrition. We have heard (and probably tried) so many different methods: sweet potatoes, bananas, some "super-shake"---but what about just plain old chocolate milk? What's this you say, chocolate milk?!"

It has actually been proven that consuming chocolate milk, post-workout, replenishes glycogen stores just as effectively as most conventional "sports recovery drinks" that we find in the market today. In addition, chocolate milk provides essential nutrients that other sports drinks do not.

For more information, check out the following links:

Chocolate Milk May Help Repair Muscles, Restore Glycogen After Exercise

Medical News Today

My personal, first-hand experience goes like this...

For a time period of four weeks, I drank 8-12 ounces of low-fat chocolate milk within 30 minutes after my workout. It did not matter whether the workout was a met-con or a strength day--I drank the chocolate milk. After a few days, I felt a difference. The difference was the next day's workout: I felt great, absolutely recovered! The DOMS was still present; however, not as severe. But it wasn't the DOMS that I was worried about--it was my WOD performance. And I can honestly say, that consistent, post-workout chocolate milk consumption, had a positive and significant impact on my recovery.

CrossFit Total II

2010-10-03T12:01:00.003-04:00

Fortunately, after Event #2 at the Fit as Fu*k CrossFit Challenge, I ranked high enough to be able to move on to Event#3: CrossFit Total II.

The time limit was nine minutes. The task: to establish a one-rep maximum lift for the clean, the overhead squat, and the bench press. Because the format of this event was released a week prior, I was able to formulate some kind of game plan. What presented the most difficulty for me was converting pounds to kilograms. Hey, I am all about forging elite fitness. But forging elite mathematics? Not quite my bag.

My game plan was the following: complete the clean first, move on to the overhead squat, and then finish with the bench press. I remember JB and I discussing the plan. When it comes to CrossFit workouts, we always have a game plan. However, when we hear, "3...2...1...GO!" our game plan (at least mine) gets thrown out the window. I don't know--it's like a switch. Once the switch is turned on, it is just GO, GO, GO! Of course, that method almost always comes back to bite us...and hard! This time, however, I was able to stick to my game plan--that was until I got to the bench press.

I remember the judges telling me that I only had time for two good, heavy lifts. Okay. So, my game plan had to change; however, my mind was reeling and I could not get the "pounds to kilos" conversion straight. I just started stacking on weight. As it turned out, I ended up benching 120kg, which I was satisfied with. I failed at 130kg, which is nearly 290lbs. I am okay with that. My best one-rep maximum bench press is 295lbs--that was well over 10 years ago. I do not bench press...I just don't. Perhaps I will start incorporating some heavy bench press into my routine. Every Monday, right? Isn't Monday international bench press day?

Long story short: I cleaned 100kg, which I was not completely satisfied with, I overhead squatted 100kg, which was a personal record, and I benched 120kg. Bottom line: it was good enough to advance me on to Event #4.

Skills Session

2010-10-02T08:40:00.000-04:00

Absolute energy and adrenaline: that is what fueled my performance for the first event of the Fit as Fu*k CrossFit Challenge in Denmark, on September 25. JB and I were upstairs, warming up; we wanted to be prepared for the 70kg snatch. That is a very manageable weight for both of us; however, we wanted to ensure, at the very least, that we got a couple of rounds of the Burgener Warm-Up in as well as some skill transfer exercises. The athletes' warm-up room upstairs was full of CrossFitters. There was barely enough room to breathe...finding an area to warm-up was difficult. However, JB and I found a couple of dowels, strung our laces tight on our weight lifting shoes, and proceeded to get busy with the Burgener Warm-Up.

All of a sudden, from across the room, we saw Lauren. She was screaming at us, "HEY, YOUR HEAT IS UP NEXT!" Um...what?! All thoughts of preparation left us--we vaulted barbells, side-stepped bumper plates, and spun past whirling jump ropes! We flew down the stairs as fast as we could to the sports hall, where the first event was taking place. Whew--we had a few seconds to spare! The first skills challenge: the six meter rope climb.

All of the athletes in our heat, including myself, were so amped full of adrenaline that we started climbing the rope too early! At the time, however, my judge told me it was time to go--that is why (when you watch the video) you will see me "all of a sudden" grab the rope! Fortunately enough, we were not required to climb the rope again.

Check out the video below to get a feel how the first event went down...

The Spirit of the Gym

2010-10-01T11:27:00.003-04:00

It was a rest day for me yesterday but I still went to the gym; not to workout however. I went to work on some mobility issues of mine. I recently started following Kelly Starrett's MobilityWOD...magnificent stuff! I was propped up against a wall, taking a break between stretches, when a buddy of mine approached me. He asked me, "What are you doing, taking a trip down memory lane?" I must have had a long-lost look on my face--I realized that I had slowly been scanning "our box"...of course, I am talking about the fitness center where all of us had shared so much blood, sweat, and tears.

As most of you know, unfortunately, CrossFit Ramstein has reached its end...effective today. To be honest with all of you, I really don't feel up to explaining all of the "whys"...I have done that countless times and it upsets me every time I talk about it. Long story short: it is a matter of misunderstanding, the unwillingness to support us, bad information, and negative perceptions. But, that is not the theme of this blog post. The theme is about the Spirit of the Gym.

As I gazed out upon the floor of the gym, where countless WODs had taken place, I felt a sense of pride. We have accomplished so much in the last two and a half years. We have trained hundreds of people; we have touched the lives of many. I would like to believe that CrossFit Ramstein was a significant catalyst with regard to the growth of CrossFit affiliates in Europe. Although our affiliate is no longer, the spirit of what we accomplished radiates throughout the gym. I have confidence that that spirit will remain...be it in one person attempting a one-rep max snatch on one of the weight lifting platforms or in a group of CrossFitters banging out the "Filthy Fifty" together.

For all of those who still hit the WOD regularly at the North Side Fitness Center: keep the spirit alive, okay? If you see someone new, attempting a CrossFit workout, introduce yourself. Just because we are not allowed to train CrossFit anymore, does not mean that we cannot share our passion for it!

Fit as Fu*k Wrap-Up

2010-09-27T15:41:00.013-04:00

Low, grey, and threatening clouds filled the morning sky as we made our way to the Fit as Fu*k CrossFit Challenge. It did not bother us—we came prepared for the unknown and unknowable. However, it did not raise our spirits to think that we may be doing heavy kettlebell snatches, sandbag sprints, and burpees in the rain! But, that was Event #2…perhaps the weather would hold out. First, we had to overcome the first event—the skills session.

Event #1 proved to be a success for me; I was able to complete all 7 skills as required. Let me tell you though—the 500 meter row tested my will. I had about 150 meters to go and I distinctly remember a little voice crowding my mind, telling me that this SUCKED and that I wanted to QUIT! However, there were two voices that I heard: the first voice was my wife, Kari, who was not even there. I could hear her urging me to pull faster…to pull harder! The other voice was actually audible, and it was Lauren. All that I heard was, “Come on B…pull…come on B!” The cutoff was 1:35. I rowed a 1:34…barely! Thank you Kari and Lauren!

Event #2 did not go as well as I had wanted. The heavy kettlebell snatches (32kg) proved to be quite a challenge for me (and my shoulder). However, combined with my score for the first event, I was able to move on to the third event: “CrossFit Total II”.

Event #3... kilograms to pounds = my math sucks! I had a game plan and I stuck to it pretty well, until the bench press. I attempted the clean first. I hit 100kg which was NOT my best—a bit disappointed. However, I made my way on to the overhead squat, and achieved a personal record of 100kg (220lbs). Next, was the bench press. Here is the thing: I do NOT bench press. I ended up lifting 120kg (265lbs), which I was satisfied with. The grand total: 320kg, which put me at the middle of the pack…on to Event #4.

105kg was the curse of me. The fu*ked up barbell complex was right in my wheelhouse—it was it! 10 barbells…starting at 60kg and ending with 105kg. I made it through to the 100kg complex with little to no problems. Then, the ticket to the final event, was the 105kg barbell complex. I attempted…and I failed. I attempted again…and I failed. I attempted a third time…and I failed. This disqualified me from making it to the final event. I will be honest with all of you: I am disappointed. However, overall, I am very happy with how I did. After recovering from rotator cuff surgery in January, and only staring to do the WODs as Rx’d in May/June, I feel as though my capacity has actually increased! CrossFit motivates me.

A BIG thank you goes out to Sarah and Ditte—they put on a first class event! I can only hope that the Fit as Fu*k CrossFit Challenge will continue to be an annual event. To all of the outstanding athletes, spectators, and sponsors: thank you! I will be leaving Europe next week…I honestly could not have thought of a better way to spend my last weekend, than in the presence of so many incredible people—my European CrossFit Family: I will miss you all!

Competing again...in Denmark!

2010-09-23T10:46:00.001-04:00

254. That is how many days have passed since my shoulder surgery. 42 of those 254 days, my arm was in sling, and I was unable to use it. To be honest, I cannot even remember when I started doing WODs as Rx’d again. May…June? I am not sure. On April 27^th of this year, Lauren posted a topic on our forum about the Fit as Fu*k Challenge in Denmark in September. At first, I thought that there would be no conceivable way that I would be anywhere close to being ready to compete in another CrossFit event. On May 13^th, I signed up for it.

I love CrossFit. I love the community, the WODs, and yes…I love the competition! I had to do this. I knew that I would be leaving Germany shortly after the competition, so I decided that the Fit as Fu*k Challenge would be my “last hurrah”—what better way to depart, than spending one of my last weekends with close friends, in Denmark, doing what we all love doing: CrossFit. But am I prepared for this?

Most of the time, we are not prepared for the WOD, let alone a multi-event CrossFit competition – “unknown and unknowable” baby! To state the obvious, my training had not gone quite as I would have liked—that was one of the reasons that I started this blog. Because, “The Training Never Stops” no matter what the circumstances. I am more than satisfied with my progress though—I have been posting PRs for a lot of my lifts and WODs…my confidence is up! I’m not even that nervous.

Let me tell you this: last year, on the way to CrossFit Northern Ireland to compete in the 2009 CrossFit Games European Qualifier, I broke out in hives. No, seriously…I was so nervous that I actually broke out in hives. Not this time. I am just looking forward to seeing my “European CrossFit Family” one last time, and of course, meeting new CrossFitters! On 3-2-1…GO! will Mr. Jekyll turn into Dr. Hyde? Oh, you better believe it; however, the pressure is off…I am going to have a blast—WE are going to have a blast.

So, wish me luck! And for all of you crazy CrossFitters heading to Denmark this weekend: good luck to all of you and see you soon!

The "Morning Outdoor WOD"

2010-09-19T14:37:00.003-04:00

I have only two weekends left in Germany—this hit home this morning. Following my usual Sunday morning routine, I woke up around 0700, fed the dog, and put on the coffee. After checking www.crossfit.com, I grabbed the leash, gave Riddic her pre-walk treat, and stepped out the door. The morning was gorgeous—it was going to be a spectacular day. As always, I brought my camera with me—living here for three years, I have come to understand that you never want to miss a photo opportunity…this morning was no different. On the way home, and idea floated to the forefront of my mind: why not do an outdoor WOD?

I dropped Riddic off at home, grabbed a kettlebell, a duffel bag full of weights, and my video camera. Let me tell you—walking with 100+ pounds of [nearly unmanageable] excess weight, was no picnic. Eventually, I made it up to the point where I wanted to begin my “Morning Outdoor WOD”. The idea of this workout was to replicate Event #2 in the Fit as Fu*k Challenge next weekend in Denmark. The event will consist of one-armed kettlebell snatches, an approximate 60 meter sandbag (30kg) sandbag sprint, and burpees. My “sandbag” was a duffel bag with an approximate 45lb weight vest and two 10lb bumper plates—needless to say, this proved to be VERY unmanageable (see video)! And to be honest, the way back down (post-WOD) was even worse!

Enjoy watching me suffer…

A Quick Study: CrossFit & The USAF Fitness Test

2010-09-17T11:44:00.000-04:00

One of the greatest methods to measure progress is through the use of numbers. As CrossFitters, we are all quite familiar with the following equation:

P = f x d

Power (or horsepower) is what we generate when we move large loads (f), long distances (d), and quickly (t). By collecting regular data points (the WOD) and tracking our progress, we are able to see real results, and a real way to measure our work [fitness] capacity: past, present, and future.

I would like to share with you a quick, personal study with regard to the efficacy of the CrossFit program in relation to the results of my Air Force Fitness Test...dating back from April of 2004.

Before I go into a bit of detail about my progress, check out the chart below - it displays the results of my Air Force Fitness test from April 2004 to the present.

Click on image to enlarge

You will notice that back in April of 2004, my abdominal circumference was 34 inches, my mile and a half run was 10:36, and my composite score was below 90. That was before CrossFit. It wasn't until after I started the CrossFit program that my fitness capacity increased. Sure, my push-ups and sit-ups remained relatively the same; however, I never really had a problem with them. As you can see, however, my mile and a half run time has decreased significantly. Did I incorporate any specific training to get my run time down? No. I simply (or not so simply) did CrossFit.

There was a small drop-off in there--but that was due to the fact that I had rotator cuff surgery and I was unable to workout like I wanted to for quite some time. However, (and surprisingly enough) only three months after my surgery, I was still able to max out the test. And guess what? Shhh...don't tell anyone, but I wasn't supposed to be doing anything remotely close to a fitness test. One week after my surgery, with my arm in a sling, I proceeded to program "one-armed WODs"--this kept my capacity at pretty decent level.

Check out my linear progression below:

Click on image to enlarge

Two words: CrossFit works. This is but one, small study of the proof of the program. As many of you know, our non-profit affiliate, CrossFit Ramstein, has had an extremely difficult time trying to "sell" the program to Air Force leadership. Perhaps if we gave them proof like this (which I know there is more of) they would open their eyes to the benefit and greatness of CrossFit. A parting note: since I started following CrossFit methodology, I have scored nothing less than a 100 on my Air Force Fitness Test.

A Bittersweet Departure

2010-09-13T14:33:00.009-04:00

For the last two and a half years, it had always been me (with the help of some of my other CrossFitters) that had programmed the going-away WODs. I have seen many CrossFitters (and great friends) come and go. One of our traditions has always been to program an "extra-special" workout for our departing CrossFitters. These workouts normally consist of various exercises and movements that play to both the strengths and weaknesses of the individual. Last Saturday, CrossFit Ramstein got together to gut through yet another going-away WOD. But there was something different about this one: the going-away WOD was for me.

It was a bittersweet experience. Bitter, because I will soon be leaving...sweet, because I was doing what I love to do: CrossFit with my friends. My close friend, Chris, was "kind" enough to have programmed the workout--see the picture below to see what "The Bowen-ator" was all about.

This workout was tough. First of all, I hate wall-ball shots with a passion. Just to spite that hate, I made it a goal to do all 50 reps unbroken--success! Of course hang power cleans had to be in there--hate 'em! And at 135lbs?! Thanks Chris! These I did one rep at a time, keeping an even pace throughout. GHD sit-ups = ouch...'nuff said. Yes...handstand push-ups! I got through these pretty quickly--and all 50 double-unders were unbroken. Pull-ups...okay--what would a workout be without 'em? Surprisingly enough, they did not go as quickly as I would have liked. And, of course, the workout had to end with 50 burpees--I just could not move quickly on those...ugh!

A big thanks goes out to everyone who came out and suffered through this "wonderful" going-away WOD. CrossFit Ramstein is my baby; I am going to miss it sorely. However, most all of you know that this is NOT the end of the road for me. Keep your eyes peeled on the CrossFit Affiliate Blog page-- in the fall of 2011, my wife, Kari, PJ, Chris, and I will be doing our "CrossFit Thing" somewhere in either Oregon or Colorado! Yup, we are going to open up our very own box, and you will all be welcome at any time!

Nine in 10

2010-09-12T10:54:00.013-04:00

In preparation for the Fit as Fu*k Challenge in Denmark, on September 25, I attempted a workout that I thought may be similar to Event #3: The Heavy Event.

The "teaser" that the event organizers provided was that athletes would have a 10 minute time limit to complete nine classic CrossFit lifts...going for the heaviest weight possible for each lift. I chose nine lifts that I thought may show up for the event--the lifts that I chose are as follows:

Deadlift
Clean & Jerk
Snatch
Back Squat
Push Jerk
Front Squat
Shoulder Press
Thruster
Overhead Squat

I formulated a strategy that would best suit my strengths. I have no idea what the rules are going to be. If we miss a lift, do we get to attempt another one? Or, what if we do not complete all nine lifts...are we disqualified? Is your final score the total amount of weight lifted within the 10 minute time limit? So many questions...

Check out the video below to see how I executed my game plan. Most of my lifts were a bit less than my one-rep max--I did this on purpose, just so I could see if I could complete all nine lifts (at a moderate to heavy weight) under 10 minutes. I plan on going heavier on competition day!

Bounding around the Baltics

2010-09-10T03:22:00.003-04:00

So, I found myself in Riga, Latvia once again. Since I had the opportunity to do a little exploring during my last visit, I knew just the place to put together a creative "on the fly" WOD. In the opening frame, you will notice a large building in the background - that building is a glorious supermarket! It had all kinds of goodies...and when I say goodies, I mean quality food and great variety. And yes, it did have quite an extensive "sweets" section; however, I was able to refrain. But the dried fruit selection was amazing, so of course, I had to indulge a little bit.

I always worry about my training when I go on a TDY or on leave. However, this worrisome feeling has been progressively been getting less and less. Why? Because you can ALWAYS find a way to train. Is it the most ideal circumstances all of the time? No. Do you have a barbell with bumpers plates available? Probably not. But, what you DO have is the opportunity to take the "unknown and unknowable" a step further than the WOD. I literally just started running. To steal a quote from the beloved Forrest Gump, "...if ever I was going somewhere, I was running!" So, I made it to the supermarket parking lot, saw the parking ramp, and decided to some sprints. I did 10 sprints, with the rest in between being the time that it took me to walk back down. In between, I also did some light post vaults as well as some barrier vaults. After that, I sprinted around to the back of the building, found a staircase, and knocked out a modified version of "Cindy"--with stair sprints in between each round. There were a couple of construction workers near me that were giving me looks as if I was crazy. I could see it in their eyes...they were thinking: "Those damn crazy Americans"--but hey, we're used to it, aren't we?

No longer will I worry about a few days (or even longer) away from the negatively effecting my training--because, wherever I go..."The Training Never Stops".

Muscle-ups Anyone?

2010-07-10T11:00:00.002-04:00

The all elusive muscle-up. Many-a-CrossFitter strives to obtain their very first muscle-up. They do countless strict pull-ups and full range of motion dips. They follow the recommended progressions...they try to find a way past the ever-frustrating transition between the 'pull' and the 'press' portions of the movement. And finally, when they achieve their goal, the moment is glorious. Melodramatic you say? Not really--the muscle-up is a true testament to strength. Being able to pull and push your body upwards in space, with the mere apparatus of some simple rings, is quite an accomplishment.

For over six months, I was denied the opportunity to do muscle-ups. My shoulder surgery, and the subsequent rehabilitation, prevented me from even thinking about doing anything on the rings. As the weeks and months wore on, my shoulder became stronger. I started tinkering around on the rings...just doing some dips and push-ups--still not confident that I was able to attempt a muscle-up. Before my surgery, muscle-ups were my 'bread and butter'...one of my strengths. Not being able to do them killed me. It actually got to the point where I feared them, for the simple fact that I did not want to re-injure my shoulder.

As of late, my shoulder has been feeling excellent. A few days ago, I was in my garage, preparing to do a self-programmed workout...it did not involve muscle-ups. As I began to warm up, I casually gazed at the rings hanging above my head. I started thinking...perhaps it was time to give it a go. The shoulder was feeling good and my mind was in the right place. I slowly settled into the false grip, took a deep breath, and went for it. Success! I then proceeded to program a workout that involved muscle-ups; it involved seven muscle-ups per round, among other tasks such as running and kettlebell swings. For the first two rounds I was able to do all seven muscle-ups in a row, unbroken. I had to break up the last set, but needless to say, I was extremely happy.

If you have yet to achieve your first muscle-up, do not fret, through consistent practice and determination, you will get it!

Do I love running...?!

2010-05-16T11:23:00.008-04:00

It has been a couple of weeks since I have posted--shame on me! Well, this update brings positive news--I am getting closer and closer to being 100%! Just last week, I was able to complete a CrossFit main site WOD as Rx'd. And why is this so special you may ask? Well, it is quite an accomplishment to me because it involved a total of 70 handstand push-ups. For those of you who have been following my blog, you will understand the gravity of this accomplishment. Overhead. Pressing. Shoulder strength. This has been my 'bread and butter' when it came to CrossFit. When I found out, a little less than a year ago, that I had torn my rotator cuff, well...you can imagine my devastation. I had just competed in the 2009 CrossFit Games...not satisfied with my overall placement. Now, please understand this: I was not disappointed with my performance...just not satisfied. Call it semantics...call it what you will; however, what CrossFitter will ever be satisfied with their performance?

The main site WOD was this:

Seven rounds for time of:

10 Handstand push-ups

45lb dumbells Squat clean, 10 reps

10 L-pull-ups completed this WOD, as Rx'd, in 23:05

Whether that was a stellar time or not...I simply do not care. What I DO care about is the fact that I was able to do 70 handstand pus-ups, pain-free. Week by week, it is getting better. I tend to get ahead of myself sometimes and do things that I probably should not be doing. A perfect example: muscle-ups. A muscle-up WOD is coming up soon, but I will refrain...as much as it pains me, I WILL refrain. Muscle-ups, push-ups...any kind of ring-work, pretty much hurt my shoulder before. Until I get the 'okay' from my Doc, I will not get over-zealous on the rings.

On a side note, I just completed another team marathon race at Mannheim, Germany. I ran the first leg, which was 12.5 kilometers--I finished in approximately 57:00 minutes. My goal was sub-60 minutes, so I am pretty happy. I also signed up for the Fit As F*ck competition in Koge, Denmark on 25 September 2010. I am hoping that I will be back to 100% by then; but, if not, that's cool--I will just be happy to competing again in what I love: CrossFit!

First Marathon...kinda

2010-05-02T11:45:00.008-04:00

42.195 kilometers or 26 miles and 385 yards--that is a marathon. This was my first experience at a marathon event and I can honestly say that it will not be my last. I love competition. I especially love competition when it involves a test of capacity--physical and mental alike. I would like to thank Scott Simmons for inviting me and introducing me to the world of marathoning.

Scott, Sheffield, Greg, and I set off at 0700 on Sunday morning with hopes of taking first place at the Saint Wendel Marathon. Just kidding of course! But we did set off with the hopes of staying under four hours for the race as well as just having a great time! Well, as it turned out, we finished with a time of 3:45.04. Sheffield, being the stand-up guy that he is, volunteered to run the first leg. We found out (after the race) that the first leg turned out to be a little over 12 kilometers. Which, of course, meant that every other leg was approximately 1o kilometers long! So, good 'ole Sheff toughed it out for about two more kilometers than the rest of us!

The hand-off from the three-man (Greg) to the four-man (Me) was a bit shaky. I had timed it all wrong. My plan was to do some dynamic stretching, followed by jump-rope intervals, followed by about two tablespoons of honey, washed down with approximately six ounces of water. But after I answered 'Mother Nature's' call, I looked off in the distance and saw Greg 'beating feet' towards me. I had an 'oh s#!t moment' and stripped my warm-up pants off as quickly as I could. I had just enough time to put my headphones on, grab the electronic-timer-sensor thing, and start running! I was off!

It felt incredible! My plan was to pick a person in front of me and try to pass them. This method worked throughout my entire leg; I passed countless runners and never let anyone pass me. I passed the 41 kilometer marker and heard the crowd--they motivated me to 'kick it in' just a bit more...so I did! I was flying! I was nearing the finish line and everything on my peripheral was a blur. I sprinted, I passed more runners, I crossed the finish line. My 10 kilometer time: 42:31...a new personal record!

This was an incredible experience...especially for a CrossFitter. Why, you ask? Because I witnessed some amazing feats of physical capacity...and on a 'sport-specific' level. The top finishers completed the marathon in less than two hours and 15 minutes!

Next running challenge: a half-marathon!

Follow the Programming...and SCALE!

2010-04-22T12:57:00.002-04:00

Today was a busy day. Between work and additional duties, I was unable to make it to the afternoon group WOD--that always brings my mood down a couple of notches. Besides, that is one of the primary reasons why I love CrossFit so much--sharing the pain with my brothers and sisters! I looked at the WOD this morning and thought to myself, "I am going to have to do something completely different today." Why did I say that to myself? Well, initially, I was at a loss for how I was going to scale this workout. Because of my recovering shoulder, I thought that the WOD was a 'wash'...not doable for me. Oh how wrong was I!

My shoulder rehab has been going really well; however, the one thing that still scares me are the rings. Ring dips, muscle-ups...actually, anything on the rings really aggravated my shoulder pre-surgery. I am about 13 weeks past my surgery and I am feeling great! So, with that in mind, I decided to scale the WOD. Why? Because, despite the injury, I wholeheartedly believe that you still must follow the programming...and scale where necessary. Immediately after my surgery, it was obvious that I was unable to scale...I couldn't do much of anything. So, if you are dealing with an injury or recovering from one, please do not get it in your mind that you NEED to do the WOD as Rx'd, or even close to Rx'd. Just follow the programming to the best of your ability in relation to your current physical limitation. Whether it is a 'three on and one off' schedule, a 'five on and two off' schedule, or whatever...continue to follow your workout regimen as best you can.

Check out a short clip of me scaling the WOD. I promise...I ran the 50m in between; it was pretty difficult to record the video by myself.

How to Rest

2010-04-16T15:38:00.003-04:00

For me, Saturday is a rest day. Like many CrossFitters, I find it difficult to 'rest' on my rest day. Why? Because I know my weaknesses and I want to get better...I want to improve upon my weaknesses. I feel an undying need to continuously get better. But sometimes I get caught up in what 'I need to do' and I completely disregard what I 'do not need to do'--in other words, I need to rest and recover. Resting and letting your body adapt to the stress that you have put upon it, is possibly one of the greatest challenges of an athlete. But it is also one of the greatest things that an athlete can do to improve their performance.

I am not making this stuff up; this comes from first-hand experience. This comes from my own experience in training for the 2009 CrossFit Games. So, how do you rest? Well, you find what works for you and your body. If you are doing 'everything right' in your training and still are finding that your WOD performance is suffering, then you need to take a deeper look at your training. Are you getting sufficient sleep--at least seven to eight hours per night? If not, make it a priority. Are you taking care of your body...physically and mentally? If not, you need to readjust your training philosophy.

On a more focused note, if you have qualified at your respective 2010 CrossFit Games Sectional Competition and are worried about what you need to be doing in preparation for your regional competition, here is my best advice: Do the CrossFit Main Site WOD and do it HARD! Hack away at the 'chinks in your armor' but take your REST! Listen to your body! Good luck CrossFitters!

Frequent Deployments

2010-04-13T16:45:00.001-04:00

A Temporary Duty Assignment is commonly known to military members as a TDY. This is a way of life for many of us, regardless of our military branch. Army, Air Force, Navy, and Marines - we all fulfill our obligatory duties at a moment's notice. One Air Force Specialty Code (AFSC) in particular, is the true definition of a TDY: Air Force Flight Nurse.

In the picture above, Jena Meyer pushes through the CrossFit benchmark WOD, "Fran." Jena currently serves as a Captain in the United States Air Force as a flight nurse. Assigned to Pope Air Force Base, North Carolina, Jena has been on a four month TDY to Ramstein Air Base. In search of a CrossFit affiliate, she contacted us before she departed to Germany. Upon our first meeting, it was apparent that she was ready and willing to learn about CrossFit methodology. Between frequent deployments to the Area of Responsibility (AOR), Jena made sure that she got her 'WOD in' regardless of the situation.

CrossFit Ramstein can only hope that we have helped Jena in her quest for elite fitness. It is our belief that she will carry on her passion for CrossFit to wherever she may travel.

A Visit to Paris

2010-04-11T10:12:00.006-04:00

So, it has been a few days since I have posted; however, my wife, parents, and I had spent a mini-vacation in Paris! Oh yeah...Paris is a mere two-hour train ride from where I live! Jealous? Between pastries, wine, chocolate, and cheese, I am quite confident that I experienced Parisian cuisine to the fullest! But did we slough off and completely discount the need for keeping active? Of course not! Besides, the title and theme of this blog is: "The Training Never Stops" right?

Besides taking the metro, we walked just about everywhere. And on the third day of our trip, Kari and I programmed a workout...call it the "Eiffel Tower Trot."

We began our workout at a corner of one of the sections of the Champ de Mars (the route is marked in red in the picture above). Here's the breakdown of the WOD:

For time:

Run one lap around

50 Squats

Run one lap around

50 Push-ups

Run one lap around

50 Sit-ups

Our time: 21:??

We agreed that one lap was approximately 1000 meters. We were going to end with one more lap, followed by 50 burpees, but we decided against it (the run was longer than we thought)! ;)

Kari is Here!

2010-04-04T11:36:00.003-04:00

It has been two months since I have seen my wife, Kari. She is currently assigned to Kunsan Air Base, South Korea, while I remain here, in Germany. But, just yesterday, she flew in for a short visit. Because she was previously assigned here, she still has many friends that are still around. We made our way to the gym Sunday morning and it was like the 'good ole' times'--falling right back into stride with the way things used to be.

The WOD was: Split Jerk 1-1-1-1-1-1-1

Kari PR'd with a 155lb Split Jerk!!

Of course I couldn't even attempt to do this one--the most I was jerking today (so to speak) was the PVC pipe. But one of the things that Kari and I love to do together is the WOD! We had the great fortune of having all three of CrossFit Ramstein's South European Sectional 'qualified' athletes present: Buck, JB, and Lauren. So, we decided to knock out one of the British Columbia Sectional WODs. The WOD was:

"Pride, Lust, and Envy"

As many rounds as possible in 5 minutes of:

7 Box jumps (24/20) inches

7 Burpees

7 KB swings (24/16kg)

I had to do one-arm KB swings with a 20kg KB: 6 rounds (126 reps)

Kari did the WOD as Rx'd: 5 rounds + 7 Box jumps + 4 burpees (116 reps)

It was awesome to have the crew (minus Chris...booo) back together again!

One-arm Pull-ups

2010-04-03T06:57:00.009-04:00

What an awesome crowd today! I believe we had nearly 15 people out there, knocking out the WOD! Here's what we did:

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

Not as Rx'd: 6:13

I still have not been 'cleared' to do pull-ups, so I did one-arm pull-ups instead. I used my right hand to grip the wrist of my left hand, so there was still a negligible amount of pulling with my right arm. Today was the first time in about three months that I was able to do front squats. My recovering shoulder had been just too tender to support a loaded bar. There was a bit of discomfort today, but no pain--the 185lbs felt good! Since I am limited as to what I can do with my upper body, I have really been hitting the legs hard; my squats are spot on!

I was extremely happy with my time; it's been a good week! I feel as though 'my old self' has been slowly returning. I understand that it will still take quite awhile to get back to where I was before...especially with any overhead lifts/movements. But each week the shoulder feels better!

Almost as Rx'd

2010-04-02T10:59:00.009-04:00

Here's what today's WOD was:

Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

My time, not as Rx'd, was: 13:53

The only part of the workout that I had to scale was the kettlebell swings. Because of my recovering shoulder and the things 'I should not be doing' I did one-arm kettlebell swings and scaled the weight to 1 pood. I felt that it was a good substitute; however, I believe that a 1.25 pood would have been more appropriate. I was able to fly through the swings, all unbroken, every round, except the last round.

Box jumps are not necessarily a strength of mine but I had a game plan for them. The first round, I jumped on and off for every rep, but for rounds two through four, I alternated between jumping on and off and jumping on and stepping off. I felt a burst of energy during the last round, so I decided to turn it up a notch. I got into a great 'hop on / hop off' rhythm--I was able to bang out two sets of 15 pretty quickly! Needless to say, I was quite happy with my box jumps today. And thanks to our double-under challenge last year, the double-unders were a breeze!

Thanks to Eric, Ryan, and Dustin for knocking this WOD out right along side of me. It is always better to work out with others--they always push you just a little harder than you would if you were by yourself.

To Round the Back, or Not?

2010-04-01T00:10:00.004-04:00

This is my rest day. I will take my rest day. I will not do a WOD; at most, I will make a date with the foam roller and 'work out the kinks'. But in the meantime, I would like to pose a question: When attempting a deadlift PR (personal record), do you sacrifice less-than-perfect form, and allow a rounded back? Or, do you terminate the lift once you determine that your poor form has compromised the legitimacy of the lift?

It is my belief that if you have developed sound core strength, and have consistently trained major lifts, such as the deadlift, front squat, overhead squat, clean, and snatch, then you have the credibility to 'compromise' a little bit of a rounded back when attempting a one-rep maximum deadlift. If you are brand new to the lift or your body is not conditioned to support a maximum load, then of course, a maximum lift is out of the question - especially when good form is compromised.

Check out one of my deadlifts during the second WOD of the 2009 CrossFit Games (lower left-hand corner):

Back Squats instead of Thrusters

2010-04-01T00:08:00.002-04:00

Today's WOD called for the following:

Thrusters 3-3-3-3-3-3-3

Because I am still recovering from my shoulder surgery, anything overhead and heavy is off-limits! So, I determined that the best way to scale this workout was to do back squats with the same repetition sequence. I warmed up with some front squats, using just the 45lb bar. I quickly discovered that, even with only the 45lb bar, front squats were going to aggravate my shoulder.

I have not gone heavy in awhile, so it was hard to gauge where to start, as well as what load I should be aiming for. So, it turned out like this:

205-225-240-250-260-270-280

You may have noticed something - no failures! My philosophy on 'heavy days' is most likely similar to many other CrossFitters' philosophy: 'If there are no failures in any of your sets, then you did not push yourself hard enough'--fair enough. At least I will have a better idea of where to start the next time I attempt a three-rep max on the back squat.

Here's a short clip of me coming down the infamous hill at 'The Ranch' at Aromas during the first WOD of the 2009 CrossFit Games. And that crazy lady yelling in the background is my mother. :)

The Motive

2010-03-30T12:40:00.009-04:00

The motivation behind starting this blog is simple: it will be a documentary of my training, my diet, my lifestyle, and of course, my random thoughts. The inspiration you ask? That also, is simple. About three months ago I had shoulder surgery; it was an AC joint debridement as well as an acromioclavicular joint arthroscopy. Say what? Let me clarify: I had a partial tear on my supraspinatus muscle, one of the four muscles that make up the rotator cuff. In addition to the tear, my clavicle bone was actually pressing down upon my rotator cuff (ouch!). How did this happen? I honestly have no idea - I blame it on an 'old football injury'...but that sounds lame.

My surgery took place on 12 January 2010. I was in a sling for about six weeks; however, after about one and a half weeks after my surgery, I was starting to 'move' again. I was devising countless one-armed WODs that would challenge me, while still protecting my right shoulder.

I have been diligently attending my weekly physical therapy sessions; however, I am not challenged . As the weeks have progressed, I have become more confident in my abilities. I understand protocol...I truly do. But, for the past three and a half years, I have conditioned my body to an entirely different level of fitness: it is called CrossFit.

After qualifying, and subsequently competing, in the 2009 CrossFit Games, I discovered where I stood among the world's fittest individuals. I wanted to do better at the Games; however, I am not disappointed in my performance. It just drives me to improve. And that is really the foundation of this blog: The Training Never Stops! No matter what limitation, disability, or roadblock...the training never stops!

I hope that my words will encourage you to endlessly pursue your fitness goals. The CrossFit community is a support system that will always be there - it will inspire you to achieve goals you never dreamed possible. Find a CrossFit affiliate, introduce yourself, participate in your first WOD (workout of the day), and achieve your health and fitness goals!