Now, get ready to kick ass in 2012!

In a workout that has 7 rounds for time, I would recommend scaling of the number of rounds to 5 or less.  In an "As many rounds as possible" (AMRAP) workout I would recommend scaling the time. Usually the AMRAPs are 20 minutes, so I would scale them to 15, 12, or even 10 minutes.  In a heavier metabolic conditioning workout such as 3 rounds of 15 Deadlifts @ 255, 15 Hand Stand Push-ups you could scale both the weight and number of repetitions of each exercise, dependent upon your abilities.   

Usually, we will recommend scaling during the preWOD brief, however the scaling will ultimately be left to the athlete.  There's no shame in scaling.  Don't get bent out of shape with what you can't do.  Be concerned with what needs to be done to get to where you want to be.  To achieve elite fitness you need to first be able to complete the WOD (even a scaled version). Next, you should strive to complete the WOD as prescribed (Rx'd).  Once you're completing the WOD as Rx'd consistently, you should begin shooting for a "top five" score each day.  This is the path to elite fitness.  This is the mark of a true CrossFitter and not a specialist.  A specialist will always fall short in certain areas due to their weaknesses. Running days or Heavy days...notice who doesn't show.  Something to think about though...if and when you get to that top five.  If you find yourself dominating everyone is certain WODs but not others, ie. gymnastics specific or weighted specific, you have a talent in that domain. Meaning you win those events because you're genetically inclined in those events.  This also means you have weaknesses, or "chinks in the armor" as Coach Glassman would say.  If this is you, then you need to take a look at those weaknesses and focus on improving.  I assure you, your strengths will remain the same.  I can also say if you are the individual that dominates in all areas...you're a big fish in a small pond.  You need to seek competition and test yourself outside of the gym. Otherwise you'll become complacent and your fitness will be limited to those around you.      

Growth as an athlete brings competition in to the picture.  I know many of you will say "oh, I'm not competing with anyone, just myself", but you know deep down, you want to win, to beat those in your heat, or someone else in the gym you are chasing and close to in the numbers game.

With competition comes integrity.  A lot of times, when we train, once 3-2-1 go is called, many of us cannot remember our names, nevermind the rep we're on.  But you must always be aware.  Integrity is doing what's right, even when no one else is looking. 

All of you have the gift of sight.  And that gift allows you to "see" if your chin went over the bar on pull ups, or if your wall ball actually hit the target,or if your kettlebell is high enough.  All of you can feel.  You can "feel" if your chest hits the deck on push ups, or if the bar returns to your shoulders during push presses.  And all of you can hear.  You can "hear" a trainer say, "that rep did not count", "you need to get deeper in that squat", "get your chin over the bar".  All of these are indicators that your rep did not count.  Yet time and time again, even with the gifts of sight, hearing, and touch, we watch many of you continue to count reps that are not legitimate. 

As an athlete, I could care less if you are content to do the bare minimum or work below the bar that is set on standards, because I know my capacity, and I know that I will continue to put up legitimate times and numbers on the board, no matter what you choose to do in your workout. 

But as coaches, it hurts our hearts to see it.  To see you cheat yourself.  And it is cheating.  To do less than the requirement is cheating.  And to do it too much, will blunt your development in the movement in question and your overall power output and capacity as an athlete.

CrossFit is also all about community, and remember that when you don't count correctly or cheat range of motion, you are also cheating your peers.

The "RX" by your name is not a right.  It is earned and determined by the coaches that validated your workout.  Don't be impatient with your progress.  Some of the movements take time.  Growing enough to handle certain loads and reps in workouts takes time.  Time allows your body to develop sufficient strength, technique, and coordination to do the movements to support your current capacity in order to avoid injury.  Rushing that will only hold you back whether through injury, overtraining, or the inability to develop capacity due to lack of range of motion in training.

If you continue to hear a coach say "get your chin over the bar" or that your reps on other movements don't count, you probably need to scale.  And if a coach scales you, do not be embarrassed or discouraged.  We are trying to preserve the stimulus of the workout so that you get the most gain from it, and save you from injury.  Coaches are there for a reason, and yes, we actually do know what we're doing.  Isn't that why you pay us in the first place?  

I know this can sound harsh, but just like the nutrition stuff, we say it because we care.  We want you to be the best you can be.  Don't be blinded by the mighty "Rx" or the win.  Competition can ruin people, friendships and community included.  Remember why you do CrossFit.  It is for love of the Sport of Fitness, both in community and the spirit of competition. 

Now... go forth and kick ass.  With integrity.

How not to Clean: (Diesel Weasel on a Clean & Front Squat attempt)

How to Clean: (Jake Johnson at a BW of 151lbs Cleaning & Jerking 341lbs)

When I was working in an office in Arlington, VA a few years ago, I would spend hours on againfaster.com reading his articles.  Jon is also one of the smartest people I have ever met and his writing is off the charts. He has such a way with words that everytime I would read his post, it made me want to be better. To be a better coach and athlete.

I was going to post one of my favorite articles by him, but I couldn't pick just one.  So instead, I am going to post links to my favorites. Please keep in mind that the ones I have chosen are for a reason. Some of you need a good kick in the ass lately. Being "average" is no longer acceptable for you. Be better than yesterday. Be excellent.

Why You Need A Coach: http://www.againfaster.com/articles/you-need-me.html

Dedication: http://www.againfaster.com/articles/dedication.html

The Sport of Fitness: http://www.againfaster.com/articles/the-sport-of-fitness.html

UNDERTraining:http://www.againfaster.com/articles/from-the-archives-the-evils-of-undertraining.html

For the Ladies:  http://www.againfaster.com/articles/you-are-beautiful.html

Jon Gilson, photo courtesy of Againfaster.com

I hope these articles motivate you as much as they do me.  And thanks to Jon for everything, the gear, the articles, and the friendship.

Enjoy!

b 

I will fess up and say that since I moved here over two years ago, my alcohol consumption has become more frequent.  I attribute this to the majority of my breakdowns in the gym when it comes to fatigue and recovery.  Now don't get me wrong, a drink with dinner or with friends from TIME TO TIME is not a bad thing, but when it becomes a habit and starts to hinder your performance and gains made in the gym, it is a real problem.

No, no, no, this isn't a call out to get everyone to go to an AA meeting, but I am throwing down a challenge.  Keep the alcohol consumption to a minimum. The challenge would be first to not do it at all and see how much progress you can make. 

So without getting all nerdy, I want to talk about why the booze messes up all of your hard work in the gym. Did you know that alcohol neutralizes the release of HGH (human growth hormone)?  What that means is that it blunts the growth and recovery of muscle.  Did you also know that alcohol causes stress hormones to bereleased that contribute to aging?  Did you ever wonder why people that drink so much have pot bellies, busted capillaries in their face, and wrinkles?  Well now you know.  So if you are prone to have that glass of wine or cocktail at night, you are blunting everything you worked so hard to gain in the gym. Growth hormone is stimulated by vigorous exercise, deep sleep, and even fasting.  It is inhibited by Hyperglycemia (too much sugar in the blood)!

For the duration of our challenge at the gym I would like everyone (whether participating in the challenge or not) to try to keep the drinking limited to one day per week and no more than two to three drinks on that day. 

I promise that your body won't miss the extra sugar and your skin, hair, & nails will look nicer as will your booty. Trust me, your body will thank me later.  Spring and summer will be here before you know it.  Instead of shying away from the bathing suits and shorts this year, start prepping your body now to be ready for the big unveiling when the warm weather hits and become part of the "No shirts" club in the gym that has, until now, been full of dumb boys. :)

Now, who's on board? 

Now, I'm not saying not to indulge.  Just don't blow it up!  You can still do "cheat treats" once or twice a week.  Unless you are a socialite like Paris Hilton, most of you are not attending a party every night, so save those blow outs for the holiday gathering only, not in front of the boob tube or at the movies, or at a mall while shopping.  Yeah ladies, the call of cinnabon is big, as are Auntie Anne's Pretzels, and all of the cookie shops.  But don't do it.  Save it for the party.

What should you eat at a holiday party?  Hover near the meat/cheese tray, the veggie tray, and the mixed nut bowl.  For every bit of booze you drink, match it with a small glass of water and avoid the sugary juice booze.  Stick with wine and stuff like tequila or vodka.  Keep the cookies and candies to a minimum.  Nibble not gobble.

Hang in there until January.  We will be doing a 4 hour session on one of the early Saturdays that month.  We will spend about 2 hours on Nutrition, 1 hour or so on a good explanation of CrossFit and Fitness, and finish off with a big group workout.  We will also be kicking off a Nutrition and Goals Challenge to start 2011 off right!

Have a safe holiday and ENJOY but don't over do it.  If you are gonna eat sugar, try to balance it out with some protein (meat and cheese tray at the party) and fat (the mixed nut bowl).

We care about you guys and want to see you do well. So many of you made great gains in 2010, so we want to help you continue that and exceed your expectations in 2011!!!

b

Intensity is not determined by heart rate nor is it how loud you yell during your last 3 reps. Intensity is simply power output. As in force times distance, divided by time; as in work done. Intensity is the key to fitness. How high is the intensity in your CrossFit workout? This depends on your current fitness level. Your power output is determined by your physical and psychological tolerance for pain. It is also determined by how quickly your body can recover or rejuvenate adenosine triphosphate (energy) through stores and oxygen. Power is measured by movement of force (mass) through space and the rate of travel. The weight you're moving is mass and your body is mass. The reason CrossFit is measurable, observable and repeatable is due to this equation performed over and over. The intensity found in the functional movements of CrossFit is unmatched. No bicep curl, tricep pressdown, or leg extension will ever compare to the output of a pull-up, back squat, or thruster.      

To CrossFit for the sake of trendiness is a sin. To CrossFit and not take care of yourself outside of the gym is also a sin. I often say CrossFit is not for everyone. You must be mentally and physical tough. CrossFit is not for the weak minded. There's no room for breaks or conversation during the workout. If you're able to carry on a conversation during the WOD then you're not performing at the level that I want or need you to be. It doesn't matter what exercise, whether it be a Deadlift, Push-up, or Marathon, faster is better and demands a better return in that particular domain. And if it's not fast, it had better be heavy. To CrossFit and not make positive gains in strength, endurance, and power output is impossible. And if you are CrossFitting and are not seeing these gains then you, my friend, are not stepping outside your comfort zone. If you leave the gym each day and honestly say you gave it your 100% then be satisfied. If not then make up for it tomorrow. If it becomes a daily occurrence then take a week off. Everyone can use a break. Sometimes it's good to hit the reset button and rechannel that fire breather mindset after some time away. What I don't want is half-ass efforts that lead to half-ass results.

What's more important proper exercise mechanics or intensity?  The answer is both. We want you to have both. CrossFit uses the 80/20 rule. 80% of the reps should be perfect, the other 20% can be subpar, due to fatigue or speed, but still count. However, always demand perfection from yourself and do not use intensity as an excuse for shorting range of motion. Take for instance shooting target practice, typing, or playing the violin. To learn each of these skills you must start slow and increase the speed as you become more proficient. As you become more proficient you speed things up to beat the clock, produce more work, or sound better. When you get really good you like to test yourself. This is when you realize perfection and intensity do not go together.  Not every round is on target, you misspell words, or you hit the wrong notes- it's going to happen. We want this to happen.  Otherwise, you're not finding that place. The place that separates us from all other fitness regimens. The suck. The suck comes from intensity. The suck makes you feel like you're going to vomit and pass out. The suck introduces you to your inner voice; your mental toughness.  It is also what brings us together as a community because we all know and experience that feeling. There isn't another organization out there where a person watches another push themselves to the limit then says "I want to feel what you're feeling."  Not only says it but is excited for that feeling, almost as if it's a drug.

In our gym there are no machines and no mirrors.  The only thing we concern ourselves with is the clock on the wall and the people beside us. Time, weight, and reps; these things occupy our minds between 3,2,1 go...and the final rep, because these three things affect the intensity.      

Many of you talk a big game but when it comes time to put up or shut up, the numbers do not lie.  The ones making gains are the ones walking the talk.  The ones falling by the wayside are not taking their diet seriously. 

You cannot treat every poor decision as a "cheat meal" when you are making those decisions two sometimes three times a day.  "Cheats" are reserved as a way to help you stay on track and should be no more than two or three MEALS a week.  Not two or three days.

We are doing all we can to set you up for success.  We give free classes on nutrition, list & provide outside resources on the topic, take the time to talk to all of you about your individual needs and choices, and have even gone so far as to post a penalty board for poor choices.

No one is perfect and that is not what we expect.  We expect accountability and effort.  We expect results.

So, I challenge you to have discipline.  I don't want to hear the excuses, I want to see the results.  Put up or shut up.

b