As Rx'd Blog

Coach Leon is now offering advanced programming and athletic consultation. This series is intended for people who are serious about their fitness and training and are willing to go the extra mile to get results.

What: an initial intake session where we identify which goals you would most like to achieve. These can be almost anything fitness related, specific or general such as “I’d like to be able to do a pullup” or “I want a 300lb back squat” or “I want to lose 50lbs”.

If you have some goals which are outside of the realm of CrossFit, or for which I can’t help you- we can talk and if I can’t program for you/lack the knowledge to help you I won’t give you any BS. I’ll give you a refund and hopefully at least point you in the right direction. As an example, if you tell me you want to learn POSE running I probably won’t take you on board. I don’t know enough about that subject to teach you effectively, but we can establish all of this during the initial session.

Dependent on your goal, I will then program training specifically geared towards helping you reach that goal. If there is a need for dietary counseling that will also be provided. There will likely be several follow up sessions where I will be able to observe your progress and provide coaching and real-time feedback. The vast majority of the programming will run in the 4-12 week duration.

Why: I know there are a lot of people who I can help. I know there are a lot of people who aren’t getting where they want with their goals, or need a little extra work to get there. I love training and coaching, and especially programming with specific goals in mind.

Who: anyone can sign up, but the following is strongly encouraged-
- Membership at CrossFit Elysium. If you are not a member and would still like a consultation I’d be happy to provide that for you, but I most likely would only be able to do follow up sessions at CrossFit Elysium. If you are a member you’ll have a place to train and I will be around for many of those sessions. In addition, CrossFit Elysium members get a substantial discount.
- People who are “stuck” on a goal and aren’t making progress- make no mistake, our general programming at CrossFit Elysium is going to be appropriate for everyone and you will make progress. I am talking about people that want accelerated progress, or haven’t been able to make it past a sticking point in some time. If you are relatively new to Elysium and wonder if this is for you, talk to me. If the general classes are most appropriate for you I’ll tell you.
- Motivated people only- you will be doing a lot of training “on your own”. You might be training during normal Elysium operating hours, but likely will not be doing the same thing as the general classes. You may not have a coaches’ eye on you at all points. There may be major dietary modifications involved. Suffice to say YOU have to want this, and YOU have to put in the effort to succeed with any programming. I can point you in the right direction but I can’t help you without you helping yourself.

 

When: during any of the regular Elysium class times, with private sessions as needed when convenient for both me and the client.

Where: as mentioned, virtually all the training sessions will take place at CrossFit Elysium. If you are not a member and want this service, I’m happy to consult with you via email/phone/etc., but observed coaching sessions will take place at my gym.

My Qualifications:

- I’ve been a certified CrossFit trainer for 3+ years
- I’ve been an M.D. for almost a decade and am the Clinical Director of the Anesthesiology Dept. at UCSD despite only being on staff for 5 years. This may not seem like it relates much to coaching, but it should tell you that I GET STUFF DONE.
- I am constantly and continually reading training logs, theory, protocols and biomechanics to improve my knowledge base
- I “experiment” on myself and my family, and we only use what works. My family currently follows a paleo lifestyle. How did we adopt this? We educated ourselves about it, then PUT IT INTO PLAY and watched the results. They worked. Our training works the same way- I won’t have you do anything I haven’t already done to myself or have documented evidence that it will work for you.
- I actually care about my clients and want you to succeed. I don’t run CrossFit Elysium because I need the money. This is a passion for me, not a job.

How much?

Initial session- 150$ for CrossFit Elysium members, 200$ for non-members
This session will include-
- Identification of goals
- Coaching/athlete alignment (basically, let’s get on the same page with training, diet, etc.)
- Your programming and/or dietary regimen for the duration of the sessions (likely 4-12 weeks).

Follow up sessions- 75$ for CrossFit Elysium members, 100$ for non-members

These sessions by definition will vary in amount and frequency depending on your needs. I would expect almost everyone would need, and want, at least a few follow up sessions. Depending on your exact goal, these sessions might include-
- Direct coaching and observation of progress
- Follow up with meal plans
- Consultation sessions with Dr. Wall (nutrition and lifestyle specialist for CrossFit Elysium)
- Much more

Again, I want to stress that this is a service I am prepared to offer if you want to take your training and fitness to the next level. If continued general fitness is your goal, our general programming at Elysium will likely be the most appropriate. Contact me today ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ) if you’d like to learn if this is right for you.

Coach L

Everyone’s got certain movements they love, and others that they hate in CrossFit. I’m no different. Here’s a list of my top 5 “Most hated” and “Favorite” movements, along with a brief explanation why. In some cases it’s because I’m good/bad at the move, and in others there’s a more in-depth reason.

Coach L’s top 5 Most Hated Movements

5. L- pull ups

I’m good at L-sits. I’m good at pull ups. Yet I hate L-pullups. There’s something about the particular level of torque on the shoulders, something about the grip, that means I just can’t stand the movement. I still feel like I could beat most people if this move came up, I just can’t stand it personally.

4. Kettlebell swings

The simple swing, one of the easiest movements we do, just destroys me. Almost nothing else can get my heart rate going so high so quickly. As a lighter person, a standard 53lb KB will tend to be a larger percentage of my bodyweight than for most people. Whatever. I can handle that. What I can’t handle is the feeling of absolute breathlessness that I have when I’m doing swings.

It’s not a strength issue either. When I first started CrossFitting the 2pood (70lb) KB would give me a lot of trouble. These days I can swing that reasonably well. KB swings are just a pure metcon kick in the nuts for me, out of proportion to most other moves. If they come up in a WOD I’m probably going to get dominated.

3. Wall balls

This is not a short person’s exercise. I am a short person. ‘Nuff said.

Here is why this is a tall person’s move-

Tall people have much less distance to launch the ball to hit a standard 10ft target. Imagine a 5 ft tall person; with their arms fully extended, they may reach up to 7ft. That leaves 3 ft left that they have to propel the ball through. Contrast that with a 6ft tall person. We’ll even pretend the 6ft person only has the same 2ft overhead reach that the short person has (which isn’t true). That still leaves only 2ft that the ball has to travel. Multiply that over 50, 75 or 100 reps and it really adds up. When you look at tall vs. short people doing wall balls the difference is painfully obvious- the tall person can generally stand up and casually “flick” the ball at the wall, while the shorter person is heaving the ball, like a huge basketball push pass.

These issues come up on the way down too. The tall person catches the ball much higher than the short person, meaning there’s less distance the ball travels = less time for the ball to fall = less gravitational acceleration and force that has to be controlled with each rep. Check out a tall person receiving a wall ball- it looks effortless. Then, look at me. It’s like I’m being hit with a sledgehammer on each rep.

Fancy way of explaning that wall balls smack into a shorter person with more force.

Sure, I’ve heard the argument that a tall person squats through a “longer ROM” than a short person. That’s not technically true. A tall person squats through the same ROM relative to their height that a short person does. A squat is a squat is a squat. Anyway, just like kettlebells, if wall balls come up in a WOD I’m going to get worked.

2. Thrusters

Good god. There is no other movement that can generate such pain, so quickly. Find me one person who likes thrusters and I will show you a clinically-insane person.

And, my number one hated movement…

Is this what long-slow-distance running makes you look like? Sign me up!

1. Running

Despise it. Loathe it. If CrossFit didn’t have running in it, I wouldn’t run. I cannot imagine a more monotonous, soul-sucking exercise. I can get my metcon punch in other ways, thank you very much. It doesn’t help that I run like a wounded water buffalo.

Coach L’s top 5 favorite movements

5. Butterfly kipping pull ups

Man, I love these. There’s just something about hitting a ton of butterflies that can’t be described. If you time things right, they’re almost effortless. The coordination required, the union of strength and timing, the demands on core control (butterfly pullups are essentially hip flexion/extension in a rhythmic pattern) make this such an elegant move.

Check out Chris Spealler doing butterfly pull ups. No one does it better. (Go to about 1:30 in)
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4. Handstand push ups

Yeah, ok, I’m good at these. Whatever, that’s a good enough reason in and of itself. If they come up in any reasonable volume in a workout I’m probably going to crush you. Beyond that, I think they’re a good test of upper body strength, especially strength to size ratio. It’s funny to see guys with 300+lb bench presses that can’t do one handstand push up.

3. Snatch

Although I’m not particularly good at the snatch, when you make the lift just right it feels effortless. Watching someone do a full squat snatch well is a thing of beauty.

2. The squat

Fact- squatting fixes everything. Powerlifters need to squat more. So do gymnasts. So do grandmothers and everyone in between. There is NO population that couldn’t derive benefit from squatting.

Squatting builds muscle. It causes fat loss and strengthens bone, tendon and joint. It gives girls the curves they need, and helps guys lose the gut they don’t need. Never mind the fact that the squat, and strength derived from it, forms the foundation of nearly every movement we do in CrossFit.

Some movements come and go like fads. A lot have limited utility and are at best, assistance exercises. The squat will always be here to stay, and should form the foundation of ANY well-designed fitness program. If you’re not squatting, you’re doing something wrong.

And, my number one favorite movement…

1. Clean and Jerk

This is the “king of lifts” for a reason. There is NO way to move as much weight from ground to overhead. This is definitely my favorite lift. Crushing a heavy clean and jerk can make your whole day. The demands on coordination, strength, flexibility, timing… Olympic lifts take it all. If I had a choice between getting a PR on the snatch or the clean and jerk, I’d take the clean and jerk every day of the week and twice on Sunday.

Liao Hui, 198kg clean and jerk at 69kg bodyweight.
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Most of you know this about me- few things piss me off more than stupid people. Within this category, there’s a subtype that bothers me even more- stupidity in training and the fitness industry.

Most of you also know that I became a coach and got involved in the fitness industry relatively late in my life; most of my adult life has been devoted to becoming a doctor, then becoming an anesthesiologist, father, husband, etc. That being said, I like to think I’m a fast learner, and I do my homework. I am ravenous in increasing my understanding of physical fitness and training, and I try to learn something new about these endeavors on a daily basis. Call it self-improvement. Anyways, although I haven’t been a coach for very long with each passing day I think I can speak more intelligently on the subject, and I realize more and more that there is A TON OF STUPID CRAP IN THE FITNESS INDUSTRY.

As an aside, I would have liked to title this post “Silly Bullshit” but unfortunately Coach Mark Rippetoe beat me to it. Coach Rip has forgotten more about weight training than most of us will ever know, and is a somewhat cantankerous Texan who always speaks his mind. Suffice to say he is hilarious, and the man knows what he’s talking about. Read his article here.

Here’s my (at the moment) top 5 list of stupid concepts, ideas, and movements in training-

5. Bosu Balls

GOOD GOD PEOPLE. Use your head. These balls are supposed to “improve your balance”, “train your core”, and are regularly associated with “functional training”. Let’s start with the balance aspect. Sure, standing on a bosu ball is hard. I’m sure with practice your balance would improve by a bit. But you could make the same comments about standing up on a canoe, or hopping on one foot, or doing pistols. How many of you still can’t do pistols? Maybe, just maybe, your balance has something to do with that. I would argue practicing pistols or some other movement that isn’t so frickin’ stupid as using a bosu ball would confer much greater benefit to your fitness.

“Train your core”? I don’t even know what this means. Core or midline stability is defined as being able to control and generate/transmit power through your trunk. You know, doing things like sit ups, L sits, deadlifts, squats… like we do every day at CrossFit Elysium. The only actual reasonable use of a bosu ball that I’ve seen is for people to do sit ups or back extensions on them when they were INCAPABLE of doing those movements on their own (the ball acts as an assist device). So yes, I suppose if you’re too weak to do a sit up, or squat/deadlift the empty bar, then the bosu ball may have some value.
 

“Functional training”- sure, because standing on an artificially wobbly and unstable surface REALLY mimics the challenges you’ll face in real life. Give me a break. The worst offenses occur when “trainers” do anything with weights combined with a bosu ball. Lifting weights is done most optimally with, and almost by definition requires a stable surface to lift from- that’s why things like lifting platforms and squat shoes exist. It’s also why we don’t deadlift on rowboats. So let’s combine a modality that demands stability and then place it on an unstable surface- GENIUS! You should insta-run from any charlatan who uses this in their training, or alternatively you could mock them relentlessly. Either is fine.

4. Stupid devices and implements.

A new one of these comes out every two weeks or so. This would include things like that shaky-masturbation thingy, the elevation mask, and so on. Read a good review of elevation masks here. Oh, and the machines at your local globo-gym would fall right into this category. Let’s rename the category “things that we can sell for a huge markup, that won’t get you results, but we can market them like they’re the magic bullet you’re looking for so you’ll buy them”.

How many commercials have you seen for some random home-gym contraption that’s supposed to make you “shredded” in weeks? There are some ripped models using the device, all oiled-up, photoshopped and ready to go. Now, here’s the question- have you EVER met someone who used those devices and ended up looking REMOTELY like that? Have you ever met someone using the machines at the local globo-gym that actually look like they’re in shape and can play sports?

I gotta hand it to the people that can invent and market those devices though. They are better entrepreneurs than I am. Hell, I wish I invented that shaky-jackoff-thingy. I’d already be rich and could retire and train with non-shaky-jackoff-thingies every day (you know, barbells).

3. People who say squatting is bad for the knees.

I’m not talking about the layperson saying this. I can understand if they make a statement like this, because they don’t know any better and the media at large has taught them this. I’m talking about the moron trainers/media “experts”/doctors out there that are supposed to be dispensing useful information. Kill them all now. Here’s the deal- again, USE YOUR HEAD! All else being equal, whose joints are more stable- the person who can back squat 500lbs, or the bosu ball- training weakling who doesn’t squat? Whose musculature and ligaments are stronger? It seems to me that the person who can squat 500lbs has some pretty damn strong knees. If both people stopped squatting today, 30 years from now the former squatter will have less-strong knees. The person who never squatted WON’T BE ABLE TO WALK WITHOUT A WALKER. Or they might be dead, because squatting cures everything.

You know what’s bad for the knees? Not using them. Or doing squats improperly (e.g., using more weight than you can handle, doing high squats, doing “stupid crap”).

Gosh! Half-squats with 2lb dumbbells! Sign me up! 

2. People who dispense information despite having no useful knowledge or experience with the subject.

This is a broader example of the witch doctor/fitness “expert”/media idiot reference above. If you are going to talk about something as if you know about it, and you KNOW NOTHING, be prepared to eat your words. If I need surgery, I go to a surgeon. If I need my car fixed, I go to an auto mechanic. The one thing I do NOT do is go to an MD for exercise advice, when they have ZERO formal training on the subject. I am an MD and yet I am making this statement about 99% of my peers- think about that. If I want advice about barbell training, you know who I go to? I go to the people that have been training their whole lives and have gotten results. I want someone who knows what it means to put a barbell on their back day, after day, after day, to give me advice.

This is just common sense. Want to learn about gymnastics? Go to a gymnastics coach. Opening the latest issue of Men’s Health will NOT be helpful. Unfortunately talk is cheap and everyone is allowed to have an opinion (despite the fact that most people’s opinions are worthless). Don’t even get me started on how easy it is to become a trainer- in most cases, a weekend certification is enough (tongue in cheek critique of CrossFit here, but hey, I’m confident most of you actually think I’m a good coach). So some high school drop out can literally take a course and then is “qualified” to put you on a bosu ball with 300lb on your back- yeah, have fun with that. A colleague of mine and Anne Shapiro’s recently started “training” with one of these idiots. She was inspired by Anne’s progress at CrossFit Elysium, and decided… to join a non-CrossFit gym and do whatever BS they shoveled her for 100$/hr. And guess what? Yep, she got injured. Now she blames ME AND ANNE for her injury, because we inspired her to workout! WHAT?! Why don’t you blame the moron who knows nothing, and had you flailing around with pink 2lb dumbbells doing moves I’ve never even heard of? Or, blame yourself for not using your head.

Coach P can’t stand being called a trainer, for good reason. He knows just how easy it is to become a trainer and just how idiotic most “trainers” really are. He wants to be called a coach, because that’s what he is.

Here’s the quick summary in case you missed it- Most doctors don’t know ANYTHING about training or fitness, and should summarily be ignored. Most TRAINERS don’t know anything about training or fitness, and should likewise be ignored. NO ONE IN THE MEDIA KNOWS ANYTHING ABOUT ANYTHING, and thus should be ignored. There- useful advice and I didn’t even charge you anything for it.

This "trainer" is probably making more money than you, for teaching THIS. Note use of bosu ball. 

And now, the # 1 thing that I hate in the fitness industry-

1. Partial Range of Motion (ROM).
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Watch the video, and then try and tell me you're NOT PISSED OFF. And on top of it there's some idiot high-school football coach getting PAID to mess up these kids' knees, and he's probably bragging about how big of a "squat" his kids have to anyone who will listen. 

I get an aneurysm every time I see this disease. Coach Paul and I are hard on you guys with ROM, for good reason. IT MAKES ME MAD. DON’T DO IT. I could make this post 1000 pages long with all the reasons partial ROM is bad. Here’s the shortlist.

- You don’t get the full stimulus
- You don’t train all your muscles equally, which can lead to injury. Classic example is the squat- high squats are very quad-dominant and don’t involve the muscles that stabilize the posterior part of the knee. Over time, the result? Chronic patellar pain. Know anyone that complains of this when they’re squatting? Ask them if they go deep enough.
- You don’t train all your muscles equally, which leads to stagnation.
- You can’t measure progress with partial ROM. What happens if you do 30 “half push ups”, then a month later do 50 half push ups? Can you really say you can do 20 more? How do you even know how deep you went if you didn’t go all the way down each time?
- It’s easier, and facilitates egos. The number of high school kids out there with 500lb “squats” is staggering. It’s funny to watch videos where they’re forced to go all the way down, and get stapled with 200lb.
- It’s NOT THE FULL MOVEMENT. It’s cheating- period.
- Every time you cheat a movement, god kills a kitten.

Thoughts? Liked/hated the post? Post to comments.

Coach L

Many of you have already seen this video. For those of you who haven’t, it’s worth watching. Pay particular attention starting at 4:10. The back story- this is at the OC Throwdown, a recent HUGE competition. Many CrossFitters travelled from all over the country to witness this event. The athlete in question is an affiliate owner. Pay attention.
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OK, what did you see? Here’s what I saw, and what happened in case you missed it-

- The guy attempted to cheat the WOD by allowing his barbell to bounce, catching it and cleaning it with assistance from the bounce. This is clearly NOT part of a movement that by definition starts with the barbell on the ground. There was also a similar incident in the 2008 CrossFit Games, with the same result- no rep.
- The guy’s judge did NOT no rep the first three reps. Then, a head judge (woman in yellow) calls the athlete out and no reps him.
- The athlete proceeds to argue and swear at the head judge. He then pushes her out of the way, and throws the barbell in her general direction twice.

I think we can all agree this is simply reprehensible behavior. Something like this is the antithesis of sportsmanship and the opposite of what most of us want to see in a CrossFit gym. I’m sure that most of you get just as much if not more out of the camaraderie at CrossFit Elysium than the actual workouts. Can you imagine if this idiot was working out alongside you? How about COACHING you? In any professional sport this kind of behavior would instantly be dealt with by a fine, a ban, or both. I won’t even go into the fact that the judge was a woman, being pushed by a chickens**t of a man.

Unfortunately, people like this are appearing in CrossFit more and more. It may be because as we reach a larger audience it is inevitable that a certain percentage of them are going to be tools (just as a percentage of the general population is). It could be that the competitive aspect of CrossFit naturally attracts competitive people, and some of these people will adopt a “win at all costs” mentality that will cross ethical boundaries most of us have. In general, the very nature of CrossFit selects against these people. After all, CrossFit demands hard work, honesty, integrity to keep showing up day after day and the ability to play nicely with your fellow man- all attributes that in general are not found in total a**holes. I think most of us have been shielded from it and unfortunately we’re going to start seeing it more and more.

So, what are we doing about the “a**hole phenomenon” at CrossFit Elysium?

Our first and main defense is all of you, our loyal members. You comprise a community of fun and friendly people that will not tolerate a jerk in your ranks. As quick as you all are to welcome a newcomer to our gym (which you should be, and thanks), I think you would be just as quick to ostracize someone who was acting like a jerk and making others around them hate their presence. That person would probably get the message pretty quick and just find somewhere else to be.

Secondly, as most of you are probably aware the waiver that you all sign when you first come in literally contains an “a**hole clause”. What this means is Coach P and I retain the right to terminate someone’s membership if they are being a jerk. Basically, if someone is too negative a force in our community, we can ask them to leave. I would rather have ten great members than one hundred tools working out in my gym. What many of you probably don’t know is that Paul and I have actually exercised the “a**hole clause” a few times. One person was an active member who was causing a lot of discord. This person had some personal issues and just didn’t fit into our community. Paul and I gave it some thought, but quite honestly not that much. Once we knew there was an unresolvable issue, this person had to go. Notice I said “unresolvable”. We tried to find a good middle ground but ultimately there wasn’t going to be a good compromise. I’m confident we made the right decision, and the small loss in revenue pales in comparison to the gains we achieved restoring the community of our gym.

I’d like to finish this post by saying on some level you are all ambassadors of CrossFit, and CrossFit Elysium. You represent us every time you talk about your workouts, and every time you wear our shirts. Paul and I are proud that you represent our community and we wouldn’t change a thing. Together, we’ll keep people like the tool in the video at the margins and keep building a great name for our fitness program!

Hi everyone! We've got a couple of cool announcements for upcoming changes and want your input on the next round of apparel!

1. We are putting together another order for T-shirts and hoodies. Part of our order will be a "classic" design, but part of it will be more on the funny/irreverent side. Please fill out this anonymous survey here and give us your thoughts. Who knows? You may be able to come up with the new design!

Also, sign up with Coach P at the gym if you want a sweatshirt and specify what size. The cost will be 40$.

2. Class expansion!

We have changed/added to our afternoon and evening schedules, starting 1/23/12. The evening classes from that day on will be-
- 4:30, 5:30 and 6:30pm
- 7:30pm fundamentals.

All other class times remain unchanged.

Thanks! Coach L 

Most people who have been CrossFitting for a while are familiar with the “ten domains of fitness” that CrossFit seeks to provide competence in and for which we train. As a review, they are-

- Speed
- Strength
- Cardiorespiratory endurance
- Power
- Flexibility
- Balance
- Coordination
- Accuracy
- Stamina
- Agility

Decathaletes represent athletes that possess competence in all ten domains.

Most people would agree that each of these ten items is important, and that it would hard for someone to claim to be broadly fit without having some basic ability in each area. The definitions of each domain can vary, but in my mind they boil down to something like this-

Speed- the ability to do something quickly. Obviously important for sports and life.

Strength- the productive application of force.

Cardiorespiratory endurance- the ability of one’s body to gather and use oxygen. This is the domain that most people associate with “being fit”.

Power- the ability to generate force quickly. Perhaps the most critical element in sports.
 

Flexibility- the ability to take the body through its full range of motion. Implies resistance to injury.

Balance- being able to control one’s mass and center of gravity.

Coordination- the ability to control one’s movements.

Accuracy- the ability to generate a result close to the intended outcome; i.e. “can you hit a target?” Can you do it repeatedly? Closely related to coordination.
 

Stamina- the ability to continue to do work. Closely related to cardiorespiratory endurance but not the same thing. CE is about supplying oxygen to the body. Stamina is about the ability to use it and convert it to energy. If you start a workout with a barbell and can’t continue because you are gasping for air, that’s a CE issue. If you can “keep going” but can no longer lift it because it’s too heavy, that’s a muscular stamina issue.

Agility- related to coordination. How fluidly can you use your coordination? Can you do it at speed?

At this point the question becomes- to what extent should one focus on each of these individual areas? Or, is there a “perfect ratio” across each of the domains that you want as an athlete?

Let’s recognize that it is impossible to have complete mastery of all domains without giving something up. I like to think of human ability and performance as a gas tank. You only have so much energy and so much in the tank that you can devote to a task. If you spend energy on one thing it means you have less to spend on another endeavor. This just makes sense logically and practically, and is also supported by exercise physiology. Pure devotion to strength with no focus on speed will almost guarantee you produce a stronger, yet slower person. Singular focus on cardiorespiratory endurance (think marathon runner) produces results in that domain, but to the detriment of almost all the others. So, how should you split up your focus? Is there a “perfect ratio” as a CrossFitter?

A master of the strength domain, but probably not of stamina.


A master of the cardioresp endurance domain, but not of strength and power. 

Let me say right now I don’t think there’s a right answer. As with most things in life, “it depends”. In fact, a lot of it depends on each person’s current state and their weaknesses. Take as an example the person who wants to be truly well-rounded, but is lacking in strength. Well, that person is going to have to devote more focus to getting stronger simply to become “balanced”. Let’s throw out all the aspects that may call for more selective focus and just deal with the situation of wanting to be “balanced across the board”. Is there a correct ratio we can come up with?

The fact that there are 10 domains implies the correct balance is 10% focus or devotion to each domain, for a total of 100%. If you believe this that means you should be spending as much effort maintaining flexibility and accuracy as you would devote to stamina or strength. NO ONE I KNOW DOES THIS, and I don’t think that’s the right ratio.

If I were trying to create the “perfect” CrossFitter, I’d weight the domains like so-

Strength, cardioresp endurance, power, stamina, speed- 15% each or more

Flexibility, balance, coordination, accuracy, agility- 5% each or less

Here’s my reasoning:

Strength is necessary for power. Increased strength means you can do more work. You can see this from the physics definition of work, which is force (f) x distance (d). The only way to do more work is to increase your force (strength) or increase the distance you apply the force through (range of motion, more reps). Power is simply work (W) / time (t). If you do more work in the same amount of time, your power goes up. Power is directly related to intensity which as we all know is where we get most of the benefits from training. Thus, it makes sense to spend a lot of time working on these two domains. In addition, most people are WEAK when they start CrossFitting, whether from avoiding weights, a lifetime spent jogging, etc. and they need to spend more time gaining strength and power.
 

Cardiorespiratory endurance and stamina are no-brainers. Since 90% of what is asked of you in CrossFit has to be done repeatedly and for several minutes (or longer), you have to be proficient in both these domains. Similarly, the other component of power is speed. To increase your power output (W/t), you need to either do more work or do it faster, and speed is the main way you’d accomplish this. Of course, from a practical aspect since so much of what we do is timed (purposefully to force everyone to try and maintain a high power output), you’d want to accomplish tasks in as quick a manner as possible anyways.

Pretty much everything we do is for time.

So why have I “devalued” the other five domains? In regards to flexibility, there is such a thing as being “too flexible”. See my post on injuries for a more detailed analysis, but the gist is beyond the point of normal, healthy flexibility the potential for injury due to hyperflexibility/joint + ligament laxity goes up. One wants to be neither inflexible nor too flexible. Typically, most people’s flexibility improves simply by doing compound movements with correct form through a full range of motion as we emphasize at CrossFit Elysium. A certain amount of maintenance work is needed but it just doesn’t require the singular focus that one might need to put into strength.

As far as balance, coordination, accuracy and agility- those are all important, no doubt. It just doesn’t take much ability in any of those domains to be a competent CrossFitter. While you need a certain amount of each skill to be able to do a movement correctly, the fact remains that nothing we do in CrossFit is that complex. One does not need to have the accuracy of a championship marksman to be able to repeatedly lock a barbell out in the midline, or to know when one is squatting deep enough. The most challenging movements that we do that demand balance and coordination are probably the handstand walk, advanced movements on the rings, pistols, and overhead squats. I will be the first to admit I am no master of agility or balance, yet I have been able to master most of these movements with minimal effort (as have most of you). That alone speaks to the relative lack of demand CrossFit places on these domains.

Super-tough and skilled to be sure- way beyond what is required of most CrossFitters.

Now, if you’re training to be a competitive gymnast the equation changes tremendously, I grant you. Of course, a competitive gymnast would laugh at how easy the “hard movements” in CrossFit are. Thus, it doesn’t make sense to me to devote as much time or effort into domains that simply aren’t utilized as much as the others. Here are a few examples-

Grinding out a thruster is typically mostly dependent on strength and stamina/CE endurance if you’ve been going for a while. True, balance and coordination may make it easier or harder to keep the barbell in proper position, but they generally won’t be the “make or break” factors the previous domains are.

The Olympic lifts- these are obviously highly technical movements that demand many of the ten domains. However, for CROSSFIT’S PURPOSES they are less dependent on coordination, agility, technique etc. then might first appear. The end goal of CrossFit, right or wrong, is often “get the work done”. We don’t care how ugly that clean and jerk looked, if you lock it out overhead it counts. Would you be able to lift more if your technique was dialed in? Of course! It’s just that the vast majority of times the Olympic lifts come up in CrossFit, technique is not going to be the rate- limiting step. Think about the workout “Randy”- 75 75lb power snatches for time. The guy who can get the workout done the fastest wins, regardless of technique. One could even argue suboptimal technique may produce a faster time on that workout. Or how about every time 95lb, 135lb or 155lb movements come up in a workout? Most people can gorilla that weight around, even with craptastic technique. Lack of strength/stamina/power will prevent someone from doing those movements at that weight much more so than lack of agility/balance/coordination. 

Hopefully this has been food for thought for a lot of you, and helped give you insight as to why Coach Paul and I program the way we do (i.e., heavy strength bias, lots of emphasis on power output/high intensity, relative “lack” of mobility work, etc.). Of course, these are all just my opinions, and I’d love to hear yours. Post feedback to comments. Thanks!

Coach L

Wow, what an event. First of all, a huge shout out to all the members of CrossFit 858, CrossFit Mission Gorge and of course, CrossFit Elysium for their efforts in the “Rumble in Paradise”. A big thank you to the judges, sponsors and spectators as well. I don’t even know where to begin. I think I’ll give you my thoughts and observations of all three events, the individual competitors that I saw, and my own personal perspective trying to keep things organized. I apologize in advance if I leave out anyone’s awesomeness- I don’t have the data from the event in front of me (all the results will be posted later in a separate post when I have time). I’m going purely from memory here.
The most awesome group of athletes ever. 

Pre-event-

OMG. The good news is that things are always easier the second time around, so the next event we organize will just be that much easier. I won’t bore you with the details- let’s just say planning, designing, and tracking an event, in addition to rounding up sponsors and getting T-shirts made is a BITCH.

Of course, the morning of- torrential rain. I realize on the way in that the only other time it rained this hard since we’ve moved in there was a LEAK in the ceiling that neither Paul or I told the landlords about. Uh oh. Of course, when I get in the roof is leaking. Some quick logistical arrangements and we’re ok- we can work around it. Slowly but surely CrossFitters filed into our box, bringing water-soaked gear with them. It’s a testament to the nature of most CrossFitters that things inside stayed dry and neat- everyone kept their area clean and the rain ended up not being an issue. Pretty soon, we were ready to get under way…

Event 1- 10 pull ups, 10 box jumps, 20in. AMRAP 8min.

Women-
Irene, Elizabeth and Miriam lead us off and represented strongly.
Courtney, Briana, Bev and Tammy all looked GREAT with their pull ups. Courtney in particular did more full pullups in 8 min than I’m sure she’s ever done in her whole life combined.
Alessandra and Karla competed next to each other and I’m sure their presence helped each other push harder. Both ladies had box jumps that were simply non-stop. Karla won the workout with Alessandra coming in second.
Karla knocking out butterfly pull ups. 

Men-
Scott knocking out full pullups- he had previously made the decision to switch from the scaled to open division but I wasn’t aware of it until the morning of the event. The progress he’s made has been awesome.
TJ, Sam, Emilio, Ben, Parnell, Shiloh and Kris working hard, as usual. A couple of hand tears, but hopefully nothing too serious…
Anthony blazing through the WOD, despite having seriously rolled his ankle the week before. You’d think the box jumps would have been undoable but you couldn’t even tell he had an injury.
Derek just motoring through the workout. I thought I was watching someone just go non-stop, until I saw Dave. 12 FULL ROUNDS, with what I believe was butterfly kips throughout. That is a seriously big score and as near as I can remember good for second overall on that workout.

From my perspective-
DAMN, we had to wipe those bars down from hand tears a lot. It seemed to me that the other gym’s members tore a lot more than you guys. Maybe your hands are used to our bars (the logical assumption).

The long sections of pull up bars CANNOT take two guys going at once haha. Paul and I were seriously worried at some point they were going to break but luckily things held up.

First event over and I’m already getting a little hoarse.

Event 2- max ground to overhead in 8min.

Women-
I KNOW a lot of you ladies hit PRs. It was incredible to watch, especially having seen most of you start at Elysium so hesitant with a barbell in your hands, and then to watch you hoist over 100lbs overhead, lock it out with a tribal yell, and bring the bar back to earth with a SLAM! Paul and I couldn’t be prouder. I saw Irene with one of her last lifts do her trademark “get the barbell up 80% of the way, then agonizingly press it out over 10 sec” jerks. You know what I’m talking about- and yes, she made it, and EVERYONE roared.

Karla and Alessandra tied for 1^st in this event, with lifts of 135lb. I saw Karla power clean over 135 easy several times, only to miss the jerk. Meanwhile, Alessandra couldn’t clean over 135, but I know she can jerk 145 or more without issue. Like I said ladies, all we need to do is combine Karla’s clean with Alessandra’s jerk… I don’t think any other woman got 125lb (Courtney nailed 120lb if I recall correctly). This put Karla and Alessandra firmly in the 1 and 2 spots, with Karla having 2 pts and Alessandra 3 pts TOTAL.
Courtney nailing a lift, with Tiff judging. 

Men-
Again, I’m sure most of the guys hit PRs during the event. Watching Ben Flores miss a 175lb? clean twice, and then finally get under it and stand it up was awesome. There was no question he was going to hit the jerk. Seeing TJ who is almost 50 yrs old put up near bodyweight overhead was inspiring to watch. For many of you guys, the jerk seems to be the sticking point of the lift and it’s something we’ll work on in the coming months. It’s hard for me to relate on some level b/c my jerk is easily 15lb higher than my best ever clean, so I know if I can get it to my shoulders, I can get it overhead. I want you all to know what that’s like so we’ll be working on jerking more efficiently. Kris, Parnell, and Dave all placed highly in this event, and combined with his performance in WOD1 Dave went into the final WOD with 9 pts, just 1 behind the two guys tied for 1^st. It was anyone’s to win at this point.

From my perspective-
I honestly wish I could have seen more. Organizing and keeping things going can be a drag. It would have been sweet to be able to cheer on each and every one of you. The judges and athletes did a great job of breaking down the bars between heats and keeping things running smoothly. My voice was officially starting to go, and I had to run over immediately after the lunch break to start crunching numbers and figure out what the final heat ordering and standings were. The nifty little Excel file I THOUGHT would make this easy turned out to be a total cluster. I had to do most of everything by hand just to double check the computer. It basically took almost 2 hrs and at the end I was able to wolf down lunch Alessandra had picked up for me with Paul’s coffee measuring spoon. Talk about ghetto…

Final WOD- 24 KB swing, 53/35lb; 15 burpees; 7 thrusters, 115/75lb. 3 rounds for time.

Women-
A lot of really gutsy performances here. Irene put up a blazingly-fast time as we all knew she would. Briana and Courtney gritted their teeth and were able to finish just before the time cap. The thrusters were heavy and there were DNF’s all over the place, but the fight you ladies put up really made me proud. Miriam solidified her performance with this final WOD and ended up taking 3^rd in the scaled division!

Of course, going into the final heat were Karla and Alessandra, separated by one point. Alessandra’s recent pregnancy and her ongoing recovery started to show in this WOD- even though she wanted to keep moving, on some level she just couldn’t.  I was starting to worry she’d fall back just enough that the third place woman would overtake her. She managed to hold on and finish the WOD in 5^th place or so, which was good enough for her to retain her second place standing overall.  Karla? What can I say. Total domination. She tore through this workout like it was nothing and came in first. Over three events, 1^st, 1^st, and 1^st. Sick.

Men-
Unfortunately I missed a lot of you guys because I was trying to make up ground and started crunching the women’s numbers early. I did get to see both Parnell and Derek fight their way to the finish. Parnell finished things off and just COLLAPSED to the ground, totally spent. Derek moved ridiculously fast through everything; when I caught up to him and looked at the clock I assumed he was on round 2, then asked someone where he was. He was already on round 3! He smashed the WOD in 8:34 or so, good for second overall.

Kimpo came out blazing and was winning his heat in the middle of round 2 before the gas tank came up empty. I honestly have never seen him that smoked before. He managed to sack up and finish things off then promptly crumpled to the ground. It was truly inspiring to watch. Finally, we had Dave, just shy of the leaders. He had to win this WOD to have a chance of winning the whole thing, and let’s just say he left it all out there. Everything was non-stop. I kept shouting to him, “you are winning this thing, you are fucking WINNING” and he seemed like he heard me. Every time he looked like he was going to take a break and stop, he kept going. Watching him pull farther and farther ahead of the 1^st place men, KNOWING that with each rep he was that much closer to winning the whole thing was awesome. He absolutely destroyed the WOD with a sub-8 min performance, the only person to beat Derek. WOD 3- 1^st. Overall- 1^st.

From my perspective-
You guys have amazing bar/equipment discipline. What I mean is you guide your bars down and respect the space you’re working out in, even when fatigued. We know it can be hard to do this when you’re tired but all of you made Paul and me proud. No disrespect to the other competitors but if some of you let things fly around like they were doing you’d do nothing but penalty burpees every class haha. Hopefully all of you see why Paul and I try to teach equipment discipline. For one, it just looks ugly to let your equipment master you, rather than the other way around. As one of you put it, it’s almost disrespectful. Of course, the main issue is safety- for yourself and your fellow members. Eventually a bouncing barbell or kettlebell is going to take you or someone else out, and we can’t have that. Anyway, I don’t think anything happened that can’t be easily fixed or repaired. Mostly I just wanted to thank you all for showing such great equipment discipline and doing us proud.

Paul took over ringmaster duties for this WOD so I could crunch numbers more effectively. It definitely took a load off my shoulders and especially my larynx. There was something really special about tallying the final scores, knowing that we had taken both the open top spots. Yep, the numbers added up. OK, now to see which team won overall… imagine my surprise when I saw that CrossFit Mission Gorge, and not us, had won the team title. A quick inspection of all the overall standings revealed why- while we may have had the winners, they had more members place highly overall. Oh well- you can’t win everything and it was a really close margin (30 pts out of 450 total).

Presenting the award ceremony was fantastic. I felt like a proud parent reading off his kid’s accomplishments. From a personal perspective, I rushed the speeches during my wedding reception and afterwards wished I could have had that moment back. I was determined not to make that mistake with this event. In particular, presenting Irene with her well-deserved “spirit of the competition” award was the second-best part of the whole day, beaten only by presenting Alessandra her award and receiving a huge hug in front of everyone. At the end of the day, all of you gave it your best effort, and you’ll only continue to improve from here. I can’t wait to see how we do on our next competition!

Coach L

Alessandra, trying to embarass me in public.

Podium finishers-
Miriam Marquez- 3^rd, women’s scaled division
Alessandra Wall- 2^nd, women’s open division
Karla Wagner- 1^st, women’s open division
Dave Bennett- 1^st, men’s open division


 

This post is a compilation of some truths that I have discovered since becoming a coach and taking my training seriously. I have tried to present them in a “point-counterpoint” type style, since there are usually two sides to every viewpoint or argument, and both can be correct. I hope you all find this entertaining and informative!

Coach L

Point- “Kipping pull ups are awesome!”

Who doesn’t love kipping? It’s taught at all the basic CrossFit certifications. It allows one to do more pullups in less time, which equates to more work/less time/higher power output. For many people, kipping allows them to get their first pull up, which is a huge milestone. A lot of us even rely on the kip to be able to do multiple pull ups- we wouldn’t be able to complete WODs without it.

Mastering the kip implies learning how to recruit your hip and “core” in coordinated fashion to translate horizontal momentum into vertical movement. How many of you remember how awkward and “hard” kipping was when you first were learning it? Now that it’s routine, think about how you have learned to control your body in space. You literally have become more coordinated and have better control of your body by learning to kip.

Personally, I think the assistance it provides newer athletes in getting their first pull up is the single best reason to learn how to kip. Crossing that milestone is so empowering for a lot of people that it becomes critical.  By keeping people motivated and feeling like they’ve accomplished something, kipping helps keep them coming back for more and opens the door to more advanced fitness goals.

Counterpoint- “kipping pull ups are the devil!”

Word association time- fill in the blank. CrossFit, kipping, _________. If you answered, “hand tears”, you’d be right. If you answered, “shoulder injuries”, you’d also be right. “Impedes upper body strength progress”? Ding ding ding!

 

Hand tears have become so common in CrossFit and are worn by some as a badge of honor. To a certain extent, they are unavoidable due to the fact that we use our hands so much in CrossFit and they naturally bear the brunt of the beating from the equipment (barbells, kettlebells, pull up bars, etc). However, kipping only magnifies this problem. Strict pull ups are much easier on the hands due to general lack of horizontal/rotational movement seen with a kip. More kipping = more hand abuse. As far as I’m concerned, hand tears are NOT COOL. In a competition, fine. Go for it- leave it all out on the table. As a daily occurrence in training? All they do is impede your training, cause you pain, gross people out and serve as an opportunity for a hand infection. Great. There’s something to be said for the mental toughness it takes to finish a WOD with a hand tear, but how is that any different than the mental toughness needed to finish a WOD in general?

The shoulder hyper-extension/external rotation, under load, while the athlete is swinging violently can really lead to overuse problems or outright injury. Keeping one’s shoulders tight and active through all phases of the kip will help to a certain extent, but will not remove the risk entirely. The larger and more violent the kip, the harder it is on the shoulders. Of course, the people that tend to use the biggest kips are the ones that generally have the least upper body strength and stability. In other words, needing a big kip almost implies the shoulder girdle doesn’t have the strength/stability to withstand that kind of abuse. I know of several athletes personally, and have lost count of the number of people I’ve heard of that have injured their shoulders due to chronic kipping.

Once someone gets their first kipping pull up, what’s the usual next step? Let’s aim for 5, or 10! Maybe let’s learn to butterfly kip- it’s so much faster and cooler! Typically, the next goals are to increase the NUMBER of pull ups one can do, rather than the quality of the pull ups. I’m talking about strict or weighted pull ups. Those are the movements that will seriously develop your upper body strength. How many of you can do strict pull ups? How many of you can do weighted pull ups with at least 25lb added? I thought so. Kipping pull ups can be great, but if that’s all you ever train you will be leaving a serious hole in your athletic development. I’ve heard of women who can do 20+ kipping pullups and ZERO strict. These people obviously lack the strength to do “real” pull ups and have become entirely reliant on the kipping “crutch”. In my mind that is completely unacceptable. Their coaches need a serious re-evaluation.

For my own purposes, I do the majority of my pull up work strict and weighted. It’s easier on my shoulders and much more beneficial to my upper-body development. I always kip or butterfly kip during WODs/when the goal is for time, but then again I’m more advanced than a lot of people, have significant shoulder strength and I TRAIN NON-KIPPING PULLUPS all the time. I have seriously considered outlawing kipping pull ups in any form at CrossFit Elysium, and instead only allowing or teaching the movement after one has demonstrated the strength and ability to do a STRICT pull up. For the beneficial reasons I listed earlier I decided against this, but it’s certainly food for thought. Give some serious thought to reducing your volume of kipping when you come in, and instead work on getting a strict pull up.

 

Point- I’m an awesome athlete.

In a couple years’ time, I have gone from being 30lb overweight, to losing that weight and being able to do all of the complex movements in CrossFit. My WOD times are generally competitive. I can knock out strict muscle ups, have taught myself to do passable double unders and have done a human flag. I am close to getting an iron cross, a back lever and a front lever. If you’ve never tried even a scaled version of those movements trust me- they are seriously hard. I have a double bodyweight back squat, can press over my bodyweight for 5 reps, have a 1.5BW clean and jerk, etc. Yep, I’m pretty awesome.


This is frickin' hard. I can almost do it. 

Seriously, all of you should remember what you were like when you started CrossFit and how much you’ve accomplished since then. Maybe you’ve lost a lot of weight. Maybe you couldn’t do pull ups J and now you can. Always remember what you’ve accomplished and think about how awesome it is. You have a right to be proud of what you’ve done!

Counterpoint- I suck as an athlete.

There are some serious beasts out there. I couldn’t even qualify for the CF Games regionals last year by a big margin. Just when I think I’m awesome, I look at the times/weights some other people are routinely putting up and I’m like “WTF”? These people are inhuman. I will NEVER be able to do what some of them can do. This is not being defeatist- this is me being realistic. I think about what I can back squat and I’m like, “that’s awesome” then I realize there are a ton of ladies out there that warm up with my 1 rep max.

 

It seems like every time my ego gets a boost from something I’ve done in CrossFit, along comes something else to knock it back down to earth. I’m realistic. I’m not the best out there, not by a long shot. Heck, I’m not even the best in our gym. So whenever you start feeling like you can rest on your laurels and that you’ve accomplished enough, remember- it doesn’t mean S!@#. Someone else is crushing you without breaking a sweat. So achieve things for yourself, and on some level forget about what everyone else is doing.

 

Point- I’m an awesome coach.

I know more about anatomy than most people. I understand the movements I teach. I can DO all of the movements I teach. I feel like I can explain things clearly and identify individual faults rapidly. I get along with pretty much everyone. All of these things and more make me a good coach. Plus, every day that I coach and every time I work with you athletes, I get BETTER.

Counterpoint- I suck as a coach.

I haven’t been doing this that long. There’s a TON of info out there, much of it flat wrong or misleading. I can’t coach consistently because of my job in the hospital. A lot of the things you athletes struggle with came really easily to me. All of these things make me suck as a coach.

What am I doing to fix this? Practice, practice, practice. Constant re-evaluation of my strengths and weaknesses. Continual reading and self-education to make myself better. None of us are perfect, but I’m going to try and get as close as possible.

 

Point- barbells/strength work makes you stronger, physically.

Duh. All I would add to this is “strength work” implies big, multi-joint compound movements such as the squat, deadlift and press. These are tried and true movements whose ability to get you strong is unquestioned. Sorry, but one cannot get truly strong with machines, Zumba, bosu balls or any of that other nonsense out there that passes for “good” movements these days. Those things will allow a seriously weak person to become slightly less weak, that’s all.


Coach Stacie. Strong? Uhh, yeah... 

Counterpoint- barbells/strength work makes you stronger, mentally.

Here’s what I think is the real benefit to strength work, even beyond the physical. It takes a certain kind of person to put iron on their back/in their hands day, after day, after day. It takes mental fortitude to grind out a heavy squat when every fiber is saying “stop”. The  mental changes we’ve seen in people who train with us for any period of time are WAY MORE IMPORTANT than the physical. People go from being unmotivated and ready to quit at the first opportunity to having a “never give up, never say die” attitude. Think of how that translates over to daily life, and just how important that is. I would bet every last cent I have that if you did a study comparing “life success” (job, happiness, etc) in people who lifted heavy crap regularly vs. those that didn’t, we’d see a clear trend towards the lifters being more successful in “life”, however you wanted to define that. Furthermore, I think that success would derive almost entirely from the mental adaptations those people have made, not the physical.

Put another way, I respect the person who has developed a 500lb squat, not only for the physical strength that takes, but more so because of the mental toughness THAT PERSON MUST HAVE to be able to get himself to that point.

Some serious mental fortitude-type stuff going on here.

Point- the #1 thing women need is strength, and to be comfortable with getting stronger.

Please see my excellent post (haha) titled “strength” earlier in the blog archives for a much more detailed analysis. In a nutshell, I feel badly for women these days. Society has so skewed what is supposed to be the feminine “ideal” that women are taught that it is ok to be weak, that being strong means being “big and bulky”, and that “firming and toning” are real terms with actual meaning. Along the way, this line of thinking has sanctioned osteoporosis, early nursing home admissions and a general idea that women are SUPPOSED to be weak, thereby helping to keep women down. I say screw that.

Ladies- you have a RIGHT to be strong. You’re supposed to be strong. Weight training will ward off osteoporosis, heart disease and fat. Plus, being able to squat more than the dude next to you is pretty damn cool and empowering, no? Getting strong will NOT make you look bulky- NOT being strong makes you look sickly and weak, or soft and flabby. Wanna know a secret? “Firming and toning” is code for “have strong musculature and low body fat percentage”. That’s it. Women do not possess the levels of testosterone that are needed to make them look like a GUY that lifts weights. Unless you take steroids and do specific exercises DESIGNED to make you look bigger, you WON’T LOOK BIG AND BULKY getting stronger. Instead, the look you’ll achieve is- curves in all the right places, fit, thin waistline, etc. HAWT.


Not hot.



Hot. 

Counterpoint- the #1 thing men need is to put their egos aside.

I think men more so than women are used to competition. We’re taught it’s socially acceptable, even desired as a male to be competitive. Men who shy away from trying to prove they’re the best are often labeled “weak”. Somewhere along the way, we’ve also picked up a nasty habit of taking too much pride in our accomplishments, and thinking anyone else even gives a damn.

Guess what dudes- the barbell doesn’t care that you THINK you can squat 300lbs. It will staple your ass to the ground no matter what you think unless you really can squat that weight. The half-range of motion “pullups” you did just to get a higher number or faster time? Yep, none of those counted so technically you didn’t even finish. Cheating reps to finish faster? No one cares- they’re too busy trying to finish their own workout without dying.

Men much more so than your average woman tend to be quite inflexible. Many of the basic movements in CrossFit, such as the overhead squat, push press or even an air squat can initially prove challenging. Yet, it’s always the guys that want to start adding weight, trying to overhead squat 135 when they can’t even get parallel with a PVC. Meanwhile, the women with great ROM sometimes have to be convinced to go heavier. Dudes, get the mechanics down first. ROM first, then consistency, THEN intensity/go heavy/whatever. Put the egos aside.


Fail. 

In practical terms, what this means for most guys is- train smart. If you can’t handle a given weight, bring it down a bit. If you can’t do a given movement Rx’d, THAT’S OK. Take the time to learn and build up properly. Listen to the coaches- we’re here for you. If you’re hurt, say so. And if you’re cheating reps- stop it. You’re only cheating yourself.

Point- avoiding injury is training “smart”.

Injuries suck all around. They impede your training, they hurt, and sometimes they mean you’re done COMPLETELY. Doing whatever you can to avoid an injury makes sense and can be thought of as training with your head. If you feel something is “tweaked” or at risk, LET A COACH KNOW. If you’re worried about something, it’s probably for a good reason. You should not feel obligated to continue if it will result in injury.

Take care of yourself. Get as much rest as you can, eat right, take your fish oil, stretch, recover, etc. Not doing these things is a set up for injury and shows you DON’T TAKE YOUR TRAINING SERIOUSLY.

If you need to, SCALE THE WEIGHT OR MOVEMENT. Don’t risk hurting yourself simply to be able to say you did a workout Rx’d. If there’s a question if you can do it, you probably can’t without a risk of injury.

Counterpoint- injuries are inevitable.

Yep. You heard me. If you work out long enough, you WILL GET INJURED. Of course, if you play sports you will also eventually get injured. For that matter, if you do anything remotely interesting or active, you run the risk of injury. As Mark Rippetoe once said, “injuries are the inevitable price you pay for leading a healthy, active lifestyle”.

Knowing this, the trick is to train smart (as above), knowing eventually something is going to happen. You WILL tear your hands at some point, or sprain a wrist, or tweak your back. It’s not the end of the world. Recognize it, deal with it and move on. The POTENTIAL for injury shouldn’t dissuade you from trying something- it just means you should do it intelligently. If you’re truly leading a lifestyle with zero risk of injury, then you’re probably shortening your life by decades, because the only way to do that is to sit on your couch all day, never leaving the house or engaging in any sort of physical activity. Even that isn’t a guarantee, because who hasn’t tweaked their neck/back/etc just lying in a funny position on the couch?! The point is, don’t live your life or avoid training simply to avoid the possibility of injury. Yes, it will happen. Most likely, it will not be serious (and probably much less serious if you’re physically fit). Life happens- expect it, deal with it and move on.

Something like this WILL happen at some point.

Point- excuses are for the weak.

No one cares about your excuses. We’ve all got them. Life doesn’t care you if you were up all night, or have “a lot of stress going on”, or whatever. You still have to go to work, dodge traffic, or lift that barbell. The weak use excuses to justify failure. The strong succeed IN SPITE of having excuses.


Courage Wolf makes a good point. 

Counterpoint- the weak always have excuses.

Ever notice that? Like no one else has ever had an alarm not go off, a car not start, or a dog eat their homework. Guess what- EVERYONE ELSE IS SORE TOO. We all have jobs too. Get over it. The weak always have excuses- the rest of us show up, go about our business and crush PRs.

Simply by coming to CrossFit Elysium you have proven you have already crushed most excuses in your life. Even so, we all can succumb to the weakness of excuses at times. Try to keep it to a minimum. Crush the excuses, not the other way around.

Courage Wolf rules.

Point- actions define a person, not their words.

How many of us have friends who “swear” they’re going to join or start working out “soon”? How many of those people actually ever put their words into action? It’s ok to talk about plans and have grand ideas, but at the end of the day if you don’t actually do it, it never happened. Put another way, talk is cheap. Actions are where things actually happen. Be a doer and not a talker.

Counterpoint- Mental strength and positive actions will ultimately determine whether you last at CrossFit Elysium, not physical ability.

It’s true. Anyone who has made it past their year “anniversary” with us has done so because of mental toughness, desire, and putting their words into action, not from physical traits alone. You can take the most physically gifted person in the world, but if that person has no mental drive they won’t be able to push themselves and come in day after day.

Coach P and I have seen a number of “good” athletes come and go. Often, these people don’t last because they simply don’t have the willpower to force themselves to keep going when things get tough. By contrast, all of you who have stuck with Elysium have proven you have the mental grit to “get it done”. I respect someone with mental strength MUCH more than someone with just raw physical talent.


Except for Danielle who's moved, EVERY ONE of the members pictured here, over 1 year ago, still trains at CrossFit Elysium. Mental toughness and actions define your character. 

I hope you found this post interesting, and hopefully it’ll generate some talking points. Thoughts? Post to comments. Until next time!

Disclaimer- title shamelessly taken from another blog post, dealing with the same subject matter...

It's time to get off your knees. Ladies, I'm mostly speaking to you, but this applies to anyone still doing push ups on your knees. I don't mean this to be insulting; rather, Coach P and I have decided we have allowed this scaling to hold back your athletic progress long enough. From here on out, scaling pushups by doing knee pushups will not be allowed. I'll discuss some other options at the end of this post, and the coaches can always find one for you before the WOD. Please read on.


This will no longer be allowed.

First, let's examine why one would need to scale a push up. A proper push up requires two elements of strength-
1. upper body (chest, tricep, shoulder girdle) strength
2. "Core" (abdominal) strength to stabilize the midline

This is the ROM of a proper push up.

If either of these two elements are lacking, a proper push up is not possible. It should be noted "proper" refers to full lockout at the top, chest (NOT belly/face etc) touches the ground, legs fully extended and the body rising as one unit. The push up is a basic measure of bodyweight strength and EVERYONE'S goal should eventually be to be able to perform multiple full ROM pushups. If you cannot do a full push up in a very real sense you lack basic strength and the ability to manipulate your body in space.

Lack of upper body strength will manifest itself by inability to go all the way down, or inability to push the chest up from the bottom. Most people actually have at least some of the strength needed for this component of the move. More common is a lack of core strength- this can be seen when someone pushes from the bottom, and the chest rises BEFORE the hips. A tight core is unable to be maintained which would hold the body in a rigid plank, so the chest rises first and then the butt "snakes" up off the ground. Anyone who has done enough pushups and is fatigued will naturally break down to something approximating this move.



This is a "broken" push up, with no midline stability.

How do "knee pushups" help? Why are they easier?

Doing push ups off the knees takes much of the load (the entire low body) essentially out of the equation, so there is less work for the upper body to handle. In addition, because the "hinge" of the movement is now the knees (tucked under the body) rather than the feet, core strength is ESSENTIALLY ELIMINATED from the move.

So, why are we eliminating knee pushups as a scale?

Doing knee push ups will help develop upper body strength, to a certain extent. Eventually, one will max out the benefits from this scale and it would be time to move on to full push ups. Unfortunately, YOUR CORE will never get developed by doing knee push ups. So, part of you might be ready for full push ups, but you'll still be stuck on your knees. There are much more useful scales available- specifically, doing pushups off a box or a bench. The higher the box, the easier the movement (ie, the more vertical your body is, the easier). By doing push ups this way, at least you'll get the benefit of working to keep your body in a plank and developing your core strength.


Inclining the push up takes load off the upper body and midline and makes the move easier.

How many of you are still stuck doing knee push ups after months of doing them? We're doing this for your athletic and physical development. So, expect to use a new, more useful scale the next time you come and do push ups, and look forward to eventually achieving the full movement! Until next time, get off your knees...

Coach L 

Check out TJ's latest entry in Competitor magazine, featuring Briana HERE. Very inspirational- be sure to congratulate both TJ and Briana the next time you see them!

 

Two big announcements for everyone!

1. The Nutrition Challenge winners are...

Thanks to everyone who participated in our Nutrition Challenge. We've seen a lot of positive changes in everyone, including multiple pounds lost, favorable body fat % changes, and drastically increased performances! Hopefully everyone learned a lot about themselves and how to lead a more healthy lifestyle.

Three categories will be awarded- "most points", "best/most BF% change" and "best performance improvement" as measured by improvement in the Cindy workout. The winners are-

TJ Murphy- TJ won the point total category in a close race. He will receive a 30$ gift certificate to Whole Foods. Congratulations TJ, and great work!

Virginia Bays- Virginia just happened to win BOTH of the other categories. She experienced a 6% BF reduction to win that category; that's right, she lost a BF percentage PER WEEK of the challenge. In addition, she went from getting 11 rounds on the Cindy workout with a purple band assisting on her pull ups to... 11 rounds with NO BAND, ie 55 full pull ups!!! For winning two categories, Virginia will receive a 60$ gift certificate to Whole Foods.

Everyone's participation has made it possible for us to purchase two more men's and two more women's kettlebells, as well as install squat pins directly into our pull up rig. This will allow us to accomodate more athletes and these movements and at time. Congratulations to everyone!

2. Alessandra Wall PhD, Nutrition and Lifestyle Coach

Many of you know Alessandra from working out alongside her or from her pregnancy blog posts. What you may not know is she is a licensed clinical psychologist with a busy private practice, and that she specialized in eating disorders and anxiety. Alessandra is now officially available to help anyone with lifestyle, weight loss or eating goals. Her initial consultation is FREE and she is offering a 50% discount for CrossFit Elysium members! She can be found under the "coaches" tab and be reached by email at This e-mail address is being protected from spambots. You need JavaScript enabled to view it or at the gym.

First of all, a big thank you to everyone who responded to our survey and gave us suggestions on how to improve. We really appreciate the time you put in towards helping make CrossFit Elysium a better place.

Here are some things that have come up, and how we're addressing them. We hear your comments!

1. Cost-
This was recognized as a barrier to new people joining. We have returned our normal membership dues to 150$/month. If you are a member who was paying the 175$/month rate, you will automatically be returned to 150$/month and refunded as necessary.

2. Gym improvements-
Hopefully everyone has seen some of the awesome improvements we've put up in the gym, including-
- new mats/more floor space
- new lifting stations in the main area
- racks for the barbells, wall balls and bumper plates
- collages and pictures of you members in action

3. More equipment-
We have purchased another rower and more mats as above. In addition, the members who have participated in the nutrition challenge have helped us get a few more pieces of equipment, to be unveiled when the final challenge results are posted. Lastly, we are in the process of installing squat pins into the pull up structure!

4. More get-togethers/seminars/competitions-
The throwdown on 11/12/11 is a perfect competition for both beginners and experienced CrossFitters. There are still spaces open so sign up today! We will also be planning more seminars/get-togethers in the future.

5. Saturday classes/more time to work on skills/open gym-
We are working on this, more to come in the future.

Again, thanks for everyone's input and for helping us make CrossFit Elysium such an awesome place!

Coach L 

The nutrition challenge has come to an end! Thanks to everyone for participating. If you have been taking part, you have until this Fri, 10/7 to get weighed/enter points/pinched for BF/repeat the baseline workout. After Fri we will announce the winners in each category and distribute the prizes!

Also- reminding anyone interested to sign up for our inter-gym throwdown on 11/12/11 now! Use the "competition 11/12/11" tab at the top for all info and to sign up. The competition is perfect for beginners but anyone can compete; there will be scaled and open divisions. Come represent Elysium- spots are limited! 

Part I- Chronicles of a post pregnancy recovery

This was my body before my last pregnancy:
 

This was my body during  pregnancy:

 

 This is my body now:

(picture will be added soon)

152lb exactly 25 over pre-pregnancy weight and a bit over 27% body fat.

My goal in the next six months is to get my body back, to help it recover not only potentially to the weight I was pre-pregnancy, but more importantly to a similar, if not better, level of fitness and health. The plan is seemingly simple: eat well, exercise, rest. The reality of said plan is more complicated as it will necessitate sacrifice, restraint, discipline and prioritization. Additionally, for a plan to become a reality it requires setting realistic, attainable and quantifiable goals with a specific method for attaining these goals. Everybody knows, and many of us say, "if I eat well, and exercise I will be healthier," but our understanding or approach to this health "things" is too often general and undefined, which ultimately leads to degradation of our goals and a return to our baseline behaviors.

So here is my plan month one (which started September 1 and will end October 1, 2011) transition back to proper eating, which I define as Primal. Over the last six weeks of my pregnancy I allowed my eating to degrade, reintroducing the types of sugars and foods that I know to be bad for me. They make me feel sluggish, laden, tired, weak and generally unhealthy. So over the next month, one meal at a time I am working to eliminate those foods from my diet. That will mean that by the end of the month I will not be eating grains, refined sugars or legumes on a regular basis, and should I consume them, they will be a strict exception to my daily diet. A basic rule for me would be 80% Primal 20% cheats, and cheats have to be with quality foods. Making this transition successfully will require paying attention to and trying to understand my cravings so as not to give into them blindly. Knowing why one craves a food allows them to make more mindful and hopefully better choices. It also allows you to gain better understanding of your emotional state, and your needs, which I guess will be a great side benefit of cleaning my diet. I am lucky to be motivatd by my children's health too. The better I eat, the better they eat, whether it be that the foods I am presenting my two and a half year old with are healthier, or that the milk my breastfeeding infant receives is more balanced and nutritionally appropriate for him. Also here to either help or hinder my progress is the fact that this new baby seems to have the same intolerance to cow dairy as my oldest son had, and therefore requires me be much more conscious the foods I ingest.

I have 25 pounds to go. I have a six month goal to get my body fat down to 20%. I am unsure what my fitness goals are since I am not yet working out and have not been able to establish a baseline from which to make progress. Month one: simply improve health through diet. Month two through six:  work on fitness and rest. Lets see what this first month can yield, both in terms of challenges, but also successes, knowing that this not a short term goal, but rather a first step back to the rest of my life.

Part II- Chronicles of a post pregnancy recovery - PB&J

Cravings are one of the barriers to healthy life styles. I am not talking about the kind of craving that has you deciding to grab dessert at the end of a meal. I am referring to the single-minded obsessive craving for a food, the kind that you cannot let go of, even though you want to. That kind of craving is akin to a drug craving. Those are the kind of craving I try to fight. A friend of mine was questioning this the other day - "Now," she said " now is the time to give in," but I disagree. I disagree not because I don't believe in treating myself, but rather because of the nature of the craving. I endorse treating yourself, but I think that eating should be a choice not something I do because I have to, because I cannot stop thinking about a food. This of course is within the context of living in a society where food is readily available, and food obsession is not driven by hunger or famine.

So for the past several days I have been craving a peanut butter and jelly sandwich. I have been craving them to the point of thinking about eating one each time I am hungry, or bored, or walk by the pantry, where some wonderful people, knowing my little obsession have purchased some peanut butter, jam and bread for me as a post-partum gift. I cannot at this point allow myself to give in. Not because the PB&J is so awful, I have eaten worse foods than that in the same period of time, but rather I am refraining form giving in because the craving has become an obsession. Obsessions if given in to lead to more obsessions, and less control (trust me I work with obsessive personalities in my practice - regardless of the obsession, the mechanism is the same). I have made a conscious choice to be in control of my health, and that means to be in control of what I eat, whether it be healthy or unhealthy. Thus, no PB&J until I can stop fixating on it.

Clearly I am not the only person who obsesses about these things since there is artwork depicting them.

(Peanut Butter & Jelly Sandwich #5 by Hall Groat II)

Part III- Chronicles of a post-pregnancy recovery – First Workout

Aie, aie, aie this was as hard as I thought it would be. I knew that working out would be quite difficult. After having Luca, getting back in shape was hard, but with no real measure of how much I could push myself, it was not as hard as it could have been. Now returning to the gym, I have a true sense of what "pushing myself" means, I have an accurate notion of what I am capable of. Great! This should mean I am in a good place to set realistic and appropriate goals; and I am. What it also means is that I am capable of pushing myself much harder than I did after having Luca.

Armed with this knowledge and understanding I braced myself for my first workout at Elysium. I thought I was pacing myself by choosing a Sunday WOD. After all, community workouts open to anyone who wishes to come in off the street; no experience is required, which means that the workouts are generally neither too complicated nor too involved.  I was wrong because no matter what you have programmed as your workout, what in part determines the difficulty of the exercise is the amount of effort you put into it. I put a lot of effort into this workout; so much so that I felt light headed and wondered whether I would be able to finish.

I did finish it, and at the end realized how minimal my effort was compared to what it would have been 11 months ago. I was able to have this awareness without guilt, without harsh words to myself. Rather, I understood that it would take awhile to reach my goals, and that I should be grateful that my body could perform as well as it already had, and that it had already done quite well given its recent condition. This was one of those "aha moments" because a few years back I would have beat myself up and doubted my worth and ability ... growth is such a wonderful thing!

WOD: 
Team effort (3 person team)
Team must complete a 3000m row. Every member of the team must contribute to the rowing.
While one member rows, one rests and the other does burpees.
Total score is time spent rowing in seconds minus number of burpees completed.

My team came in last we completed 168 burpees and 3000 m in 13 minutes 40 seconds. We came in last because we were the only 3 person team, but our efforts were substantial, and I was proud of our work.

Part IV- OK, I am done with this!

Most people don’t pay much, if any attention to recovery. The same person who will gladly come in to train 4-5 times a week will often stay up way too late, walk around chronically dehydrated and fail to stretch or foam roll.

In many respects I’m guilty of neglecting my recovery. I typically drink 2-3 cups of coffee during the day (and I mean real cups, as in a mug, not a measurement’s worth). I generally stretch or foam-roll 1-2 times a week at most. In other ways I’m great, and I know I do more than most people. I usually get 8 or more hours of sleep, and I’m pretty diligent with my rest days. Of course, we can always do more and get better. I’m going to share some of the reasons why recovery is so important, and some easy ways you can help or improve your efforts.

1. Why invest in recovery?

You need recovery to adapt/get “better”.

It’s been said before- you don’t get stronger from lifting weights, you get stronger by recovering from lifting weights. In other words, lifting weights is the stimulus or stress you put on your body. Your body responds by adapting to that stress (getting stronger), but you can’t adapt unless you give your body what it needs- the time and energy to rebuild. In practical terms, this means resting and fuel (food).

You can think of every type of training in this fashion- the training is the stimulus, and the recovery is when you adapt. So, rest is just as if not more critical to athletic development that the exercise itself!

2. How does one “recover”?

This is a much larger topic. I’ll address some of the most important facets-

 
Sleep-

Getting the proper amount of rest is critical. Sleep is the restorative period in our lives, the time when the body purposefully shuts out outside stimuli for the purposes of rest and rebuilding. The physiology of sleep is incredibly complex and not fully understood, but the following has been shown without question-

-       8 hours or more of sleep has been shown to improve mental performance during waking hours

-       athletes who do not get enough sleep have delayed and blunted gains from training

-       deny a person sleep for long enough and irreversible neurologic and physiologic changes occur

-       deny an animal sleep and it dies within days

I could elaborate but I don’t need to. Everyone knows how horrible you feel when you need sleep, or when you don’t get enough. Unfortunately, a very common problem is that most people don’t get enough sleep, and they’re chronically sleep-deprived (the negative effects of lack of sleep accumulate, and one good night’s rest won’t undo them).

Most of us are so used to this state that we don’t even think about it. Getting 6 hours of sleep, and the feeling that results seems normal. Most of us think we can function on such a little amount of sleep. You can’t, or at least not optimally. Think of all the things you accomplish during the day- how much better or faster would you be, or how much more could you do with a full 8 hours of sleep? A lot of people will never know the answer to that question. You may even know a person who gets 4-5 hours of sleep, but says they “don’t need anymore” and seem to really be able to function on such a little amount. I submit to you they are performing far below their potential- who knows what they could do with adequate rest?

So, what are some things you can do improve your sleep?

a. prioritize your life- this sounds trite so bear with me. You have to ask yourself, what’s more important- watching the late show on TV, or getting to bed? If you do chores/work during the night, could you do them during the day instead? The point is, all of us could probably carve out more time for sleep at night, but we’d have to rearrange our lives to do so. Most excuses about not being able to get enough sleep end up being examples of poor prioritization on inspection.

b. No caffeine or stimulants later in the day- easy to do. If you get tired in the afternoon (most of us do, our natural circadian rhythm takes a dip during that time), resist the urge to drink that cup of joe. Instead, think of the benefits when you eventually restore your sleep cycle to what it should be; you’ll be less tired throughout the day for the long term!

c. Sleep hygiene- this refers to making your sleep area as conducive to sleep as possible.  The room should be dark, as in pitch-black. Eliminate as much electronic light (clocks, TV, etc.) as possible. Studies have shown people react to even the slightest bit of ambient light as a cue to “wake up” and sleep under such conditions is lighter and less restorative. In fact, exposure to artificial light BEFORE going to sleep can have the same effects. What this means is, try and avoid the TV or computer 30 min before going to bed. If you don’t have them I highly recommend black out blinds or something similar so you can block every bit of light coming from the outside. They really help.

Your room should be cool and comfortable, of course. In addition, try and make the bedroom only for sleep (or another fun activity done in bed), and not for reading, watching TV, etc. You want your sleep area to be associated with sleep and nothing else. Along these lines, if you have the chance don’t sleep on the couch or some random spot that presents itself. If you’re going to do it, do it right and sleep properly, in your bed. Falling asleep to TV doesn’t help. I know some members of CrossFit Elysium PREFER to fall asleep to TV. My advice would be to stop this practice, and instead force yourself to sleep as I described above. There may be quite a few nights as the body adjusts, but eventually it will and they will feel a whole lot better.

Sleep is one area where I’m pretty disciplined. I try to go to bed around 10pm each night with the intention of getting 8 hrs. I also nap during the day if the opportunity presents itself. My bedroom has black out blinds, and I rarely read in bed. There is no TV in the bedroom. I no longer drink caffeine in the afternoon. One area I fail in is avoiding artificial light before bed- I’m always on the computer, often up until the minute I get ready for bed. In addition, with my call nights at the hospital there are definitely times I don’t get enough sleep and/or am up all night working. That part can’t be helped, unfortunately.

Hydration

Most of us are dehydrated. The current recommendations are for people to drink at least 64oz of water throughout the day, much more so if they are exercising or sweating. I know very few people who drink water with that discipline, including me. On top of that, many of us drink diuretics like coffee or soda with caffeine which just cause us to lose more water.

Being properly hydrated helps facilitate your body’s normal processes, including recovery.  Staying properly hydrated keeps you peeing, and urinating is one of the body’s primary ways of excreting toxins and waste products. It’s been said that if you don’t need to pee, you’re not drinking enough water. So, how can we go about staying properly hydrated? These are no-brainers-

a. Drink throughout the day. Have a water bottle on you as often as possible. Schedule times you’ll stop and consciously drink- say, the top of every hour.

b. Avoid diuretics as much as possible- think anything with caffeine. I love my coffee as much as the next person, but I’ve tried to cut it down quite a bit since starting CrossFit. This will also help with your sleep as above, and if you’re a soda fiend eliminating soft drinks will edit out a TON of crap calories as well. Let’s put it this way- soda is AWFUL. It’s pure sugar water, often with caffeine thrown in. It’s probably one of the worst things you could put into your body. And before you argue, diet soda is almost as bad. For anyone trying to lose weight, sleep better, or feel better (i.e., everyone), soda is the devil. If you still drink this crap, try replacing all of it with water. Your body will thank you. And if you refuse to give up soda, ask yourself why?

Fish Oil

Ahh, fish oil. This may be as close to a miracle drug as we’re ever going to find. Amongst the many benefits that fish oil has been shown to confer are-

-       lowers cholesterol, triglycerides, and risk of heart disease

-       reduces systemic inflammation and muscle soreness from training

-       stabilizes mood, and may reduce the risk of cancer and Alzheimer’s

I can’t think of any actual pharmaceutical that can do even three of those things, let alone without side effects. Again, if you’re not taking fish oil daily, my question is, why? It’s literally all good with no downside. Of course, this assumes you have high-quality, purified fish oil (Stronger Faster Healthier and Barlean’s are a couple good examples; if your fish oil doesn’t measure up to the EPA:DHA ratios in these products it’s probably crap).

Personally, I think of fish oil like I think of breakfast- it’s not an option. And in fact I take my fish oil after breakfast so I don’t forget it. Many of our members can attest to just how useful fish oil is, and how they feel if they forget to take theirs. Look into it or ask one of the coaches- it will do wonders for you.

Stretching/Foam Rolling-

I can think of maybe two people that stretch and foam roll as often as they should, and one of them is Kelly Starrett, creator of CrossFit’s Mobility WOD and a mobility/recovery fanatic. The rest of us, including me, generally leave it until the last minute, do it sporadically, or not at all.

The benefits of stretching and foam rolling are linked to mobility. Both modalities allow your muscles, tendons, joints and ligaments to assume their proper alignment and travel through a normal range of motion. “Tight” parts of your body act as physical impediments to proper motion and are a set up for injury. Over time, chronically immobile portions place greater demand on other parts of your body, resulting in greater stress, muscular imbalance and wear and tear even in previously unaffected areas.

There are many different ways to stretch, and some of them are wrong. Here are some key do’s and don’ts-

-       DO try and stretch every day

-       DON’T aim for hyperflexibility; joints and ligaments that are too lax are just as dangerous as ones that are too tight

-       DO stretch each major area/muscle group for at least a minute

-       DON’T stretch to the point of causing yourself pain

-       DON’T stretch before a workout; stretching prior to exercise has been shown to decrease maximal muscular output and blunt neural sensitivity, without decreasing the risk of injury. Instead, aim for general mobility and being properly warmed up.

-       DON’T “bounce” when you stretch. In other words, find a stretch and hold it, but don’t repeatedly stretch/relax the affected area. This can cause injury.

Foam rolling, also known as self-myofascial release, works by breaking up scar tissue and knots of fibrous material in muscle and fascia (the layer that covers muscles). This scar tissue forms as a normal consequence of training. When allowed to build up and persist, it acts as a “brake” and impedes fluid muscle movement and contraction.

As one can tell from the description above, foam rolling should be done regularly (i.e., daily). The problem is, it HURTS. Done correctly, foam rolling can be excruciatingly painful. If one foam-rolls regularly, this pain goes down quite a bit, but it’s hard to establish a routine in the beginning when it hurts so much.

I would advise every athlete to purchase a foam roller and use it during a free moment during the day. They are very inexpensive and easy to use. The coaches can show you how to use one optimally, or there are a ton of free videos available that can explain the technique. The trick with foam rolling is to get yourself into a routine so you stick with it. Again, I’ll be the first to admit that I don’t foam roll nearly as often as I should. I do have a roller at both my home and office so that access is not an issue.

Rest days

A rest day is simply defined as a day in which you give your body a chance to recover and grow. It doesn’t necessarily mean a day in which you don’t work out at all (although for most people that’s the most practical and effective); however, at a minimum one should only do light/technique work on a rest day. The whole point is you’re supposed to be allowing your body to recover, grow and benefit from training earlier in the week. For an athlete who trains 3x a day, a “rest day” may be a day in which you only train once. For most of us, then, a rest day will be a day in which NO training occurs.

I suspect most people actually have no problem getting their rest days. CrossFit typically prescribes a “3 on, 1 off” workout cycle, meaning workout 3 days in a row, then rest for 1. This is simply an empiric formula that has been shown to produce good results for a lot of people- it certainly isn’t set in stone. Powerlifters and Olympic weightlifters have benefitted from a variety of work/rest cycles, but most programs plan for at least 2-3 rest days a week. In general, I think most regular people work out 3-4 days a week at the most, so getting enough rest days is not a problem per se.

There are a small subset of CrossFitters that could use additional rest days. Typically, these are the people that have gotten into CrossFit completely and “drank the Kool-Aid”, so to speak. They are the ones that have completely changed their lives around CrossFit- they speak, breathe, and live it. Generally, these people want to advance rapidly and become better CrossFitters, and their plan is to come in to the gym whenever possible- meaning, unless they have a broken bone, they’re going to be there to train. While the enthusiasm is commendable, training hard every day is not the secret to long term success.

I learned this lesson myself the hard way. One can only train at high intensity for so long before progress stalls and the risk of injury goes up. When I first started CrossFit I definitely thought “more is better”. I felt every day off represented a lost opportunity, a wasted day that I could have been training. Even now I still feel this way and at times have to force myself to take a day off. When you work out, you “know” you’ve done something positive with your day. It’s hard to look at a “non workout” in the same light but you should.

Every time I have over-trained and denied myself the rest I needed I either got an injury, didn’t make the gains I expected, or both. Every time this happened I learned a little, and now (after long experience) I realize how critical rest days are. Please don’t make the mistakes I did and instead benefit from the lessons learned from my stupidity. If you’re training hard several days a week, you need rest days, end of story.

If you focus on these areas of recovery your performance and what you get out of CrossFit Elysium will explode by leaps and bounds. Again, if there are any questions please feel free to contact one of the coaches.

Coach L

We're getting some great response to our member survey. If you haven't done so already please click here and take a second to fill out an anonymous survey. We value your feedback and this will help us improve your CrossFit Elysium experience! Thanks!

Have you seen the recent exposure of the CrossFit Games on ESPN2? Interested in learning more about CrossFit Elysium and how you can become a fitter person? Give us a try! We offer a free intro class where you can learn more about us, what we do, and try out a sample workout! Simply click the "Try us" icon on the left side bar to contact us!

Also, we offer a free community workout every Sunday at noon where you can workout and experience the amazing community of people we have here! No experience necessary, just show up and we'll lead you through everything.



If you have any questions contact one of the coaches from the "Try us" link. We look forward to seeing you! 

 

We are pleased to announce the new Elite level class! These classes will be held 10:30am-noon on Sundays. They are open to any member of CrossFit Elysium wishing to bring their training to the next level. The basic class format will be-

- advanced skill practice such as butterfly kipping, double unders, quick-cycle box jumps, and so on
- advanced strength programming
- advanced metcons using movements and weights above "typical" Rx'd programming
- training alongside others who will give you that extra little push

Any member is welcome, but you should be at an advanced level to gain the most from these classes. Mastery of all of the basic movements as well as the ability to do most if not all WODs Rx'd should be considered a pre-requisite. Because there will be limited attendance, any member wishing to come MUST use the mindbody system to reserve your slot. If we do not see any sign ups we will assume no one is coming and there may not be a coach present.

Anyone with questions feel free to ask the coaches.

Coach L 

CrossFit Elysium, San Diego

Goals- a follow up

A few months ago I made a post about goals. For those that missed it you can read it further down in the blog; just scroll down a bit to find the entry. Now that we’ve had some time to think or work on our goals, it’s time to revisit the subject again.

First, from a personal standpoint, I hit both my goals that I set for myself. Goal 1 was to get a double bodyweight back squat (300lb) by 8/1/11. You can see the video below.

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I hit this goal on the date I set; my back was feeling kind of shaky and I honestly thought I’d fail. I knew I had it in me, but there was definitely the possibility it wasn’t going to be that day. I worked up to a few heavy singles and then went for it. I failed the first two attempts but the second felt really good; I just didn’t engage the hips properly out of the hole. So, I went for a final, third attempt and got it.

The second goal was a 1.5x bodyweight clean and jerk (225lb) by 9/1/11. I actually hit this goal back on 7/15 when I was in Las Vegas. My previous PR was 215lb and I just shattered it that day- I hit clean and jerks of 220, 225, 230 and 235lb! The 230 and 235lb were also front squat PRs, as I had to squat clean the weight and had never done a front squat that heavy. All in all it was an amazing day, with 6 PRs total and a 20lb CNJ PR, 10lb OVER my goal. I don’t know what happened but I must have “eaten my Wheaties” that day, so to speak. Since then I’ve hit 220 and 225lb again so it wasn’t a fluke.

As far as you members go, I know many of you have hit or are getting closer to the goals you’ve set. This list is by no means inclusive, but just off the top of my head I know Briana has crushed her old clean PR and is well on her way to hitting her clean and jerk goal. Miriam has been steadily losing weight and body fat. TJ set a goal of one kipping pullup, then proceeded to knock out THREE on the same day! Haha. His new goal is 10 kipping pullups in a month. All of you should be proud of the effort you are putting in and the gains that are coming.

Now, the other hand- many of you have not set goals. Many of you have set goals, but we (the coaches) have seen little to no follow through. We want to help you all succeed, but you have to help yourselves. If you don’t have a goal on the goal board, GET ONE UP THERE! What’s the worst that can happen? You miss, and have to try again. That sounds like life to me. If you already have a goal on the board, you know where you stand. Have you been working at it? Have you forgotten about it? Keep yourself accountable and remember what you’re working for.

As a quick reminder, remember a goal needs three things-
- a precise definition (“I want to lose 10lbs”, not “I want to lose some weight”)
- a time frame (“I want to lose 10lbs in a month”)
- a method (“I want to lose 10lbs in a month by eating paleo and coming to the gym 3x a week”)

If you haven’t set a real goal, remember it needs to have these three components. If you have a goal but aren’t making progress, remember your time frame and the method you chose to get there. As always, the coaches are available for advice and guidance.

I’ll be erasing the goals that people have achieved soon to make more room on the goal board, but we’ll get some sort of permanent board up which we’ll use to chronicle people’s past goals that they’ve hit. That way, your achievements will be up there for good.

Keep working hard!

Coach L

Without goals, there is no purpose. Today I’m going to talk about goal setting, its importance in any training regimen (and in life), and tips on how to create and achieve your goals.

Most of you probably joined CrossFit Elysium with a general fitness goal. This goal may have been to lose weight, to regain your former “body”, to become more flexible, and so on. Hopefully we have helped you achieve or at least come closer to those goals. Now, I’m going to let you in on a little secret, and it shouldn’t come as a surprise:

GOALS CAN TAKE A LONG TIME TO ACHIEVE, AND HAVE TO BE WORKED ON.

Well, duh. Who doesn’t know that? I mention it, though, because it’s important to remind yourself of it, especially if you’ve been a member for a while. It’s actually easy to forget, and if we can’t or don’t know why we aren’t achieving our goals, that leads to discouragement. Discouragement leads to apathy and giving up, and that leads you nowhere. So, first let’s start with exactly what a goal is.

What is a goal?

A goal is NOT A WISH. It is something you can and want to achieve, through hard work, and it is specific in both method and time.

Simply saying “I want to lose weight” is not a goal, sorry. That’s a wish. That’s a dream that has no endpoint, has no method. Thus, it is almost certainly doomed to fail. Here is an example of a goal concerning weight loss-

“I will lose 10lbs in two months, by coming to the gym 3x/week and cutting out all soda and bread”.

Now that is a goal. It has a defined endpoint. It has a timeframe, keeping you accountable. It has a solid plan.

A goal has to be tempered by realism. After all, some things are doable, some will be tough to reach but you could get there, and others probably aren’t realistic. For example, I know that in all likelihood I’ll never be able to do some of the high level gymnastic movements on the rings. Would I like to? Sure, but given I have no gymnastics background and am 33 yrs old I could practice for the rest of my life, and probably only have blown shoulders to show for it. So when you go to set a goal, make it something you’ll have to work at, but have a shot of actually doing. One good method for keeping things manageable is to make “mini” goals that get you to your overall endpoint. Want to lose 50lbs? Set a goal to lose 10lb first, and then just keep going bit by bit. It’ll keep you sane, focused, and positive, since you’re less likely to fail. Speaking of…

You have to be willing to fail.

If there was no chance of failing a goal, it wasn’t hard or meaningful enough. It’s ok to fail, as long as you keep trying. And, usually we learn more from our failures than our successes (it really is true; it’s amazing how all those old sayings actually have truth behind them).

Part of the reason I am mentioning all of this, and said it is especially important for some of you who have been with us for a while, is because a lot of you have probably achieved your initial goals. Or, you never had a well-defined goal from the start, and now you might be in a plateau, wondering exactly what you are doing when you come in to the gym. That’s ok. Here’s your chance to redefine your goals, or set a new one. The coaches are more than happy to help you set a goal for yourself- we can work on the goal itself, the time frame, how to get you there, etc. Just ask us.

Why is a goal so important in training?

I touched on some of the reasons above. The main reason is it reminds you WHY YOU ARE HERE IN THE FIRST PLACE. Training in a serious way can suck sometimes, we know. While we’re doing max rep pull ups or back squats, the weak and lazy are sitting on a couch, complaining about how life owes them a favor. Often training has little to no immediate positive feedback- you’re tired, your hands are ripped, but there’s no pot of gold after the workout. You don’t immediately feel or know you are stronger. A goal keeps you focused and will drive your mental intensity. It will help you push through those times you think you’re going nowhere. I’ll give you an example from one of our own-

Once Sherrie H. got into CrossFit, she quickly made doing a full pullup one of her goals. She looked at the ladies who could do pullups with awe and maybe a little envy, as in “why can they do that and I can’t?” So, she set herself towards achieving her goal. Along the way, she used the bands appropriately and pushed herself hard. She must have torn her hands at least 20 times by my count. She definitely had slower times on some workouts than other people when she forced herself to use a weaker band- had she not had her goal and just “wanted to go fast”, she could have used a bigger band and finished faster, but that wouldn’t have helped her with her goal. So, Sherrie stuck with it. Guess what? Pretty soon, she was able to do a full pullup, surprising even herself! Then, she did 2. Then, 6. Now her max is 22 (probably more at this point). She is an example of someone who set a goal, worked for it, and USED THE GOAL to keep pushing herself. That is why a goal is important in training.

Unfortunately, serious results take serious effort, and serious time. I want a 400lb deadlift, and I know it may be a year or more until I get there. If I didn’t have my main goal (getting a 400lb deadlift) combined with smaller goals (hit 2.5x bodyweight first, etc.), I may get discouraged along the way.

How do I create and achieve a goal then?

The most important step is coming up with something YOU care about. If you don’t care, you won’t stick with it. So, if you don’t truly care about a double bodyweight back squat, don’t make that a goal. Along that line, I wouldn’t set a goal for someone else’s sake. Do it for yourself or not at all. If your significant other thinks you should lose 10lbs but you actually are happy with yourself as you are, don’t try and lose 10lbs for him/her. Screw ‘em. Take care of yourself first.

Once you’ve decided on a general goal, get specific. Here’s an example.

General goal = “stronger”. Specific goal = “bodyweight clean and jerk (or whatever)”

Next, try and set a realistic time frame. Then, come up with a plan of attack. The coaches, as always, can help with this. So now our goal may look like this-

“bodyweight clean and jerk in 3 months, by hitting all the strength workouts hard, doing extra practice after class, and eating at least 1 gram of protein/lb of bodyweight every day”. That is a SOLID goal.

Now, you’ve got to work at it. Actually put your plan into place and put your money where your mouth is. Make yourself PUBLICLY ACCOUNTABLE. Let others know about your goal. They will help support your on your way there, and you are MUCH LESS LIKELY to quit and let yourself down when you know other people will know about it. That is a tried-and-true statement borne out by countless experiences.

Finally, everyone should realize that most fitness goals overlap tremendously. So, if a coach comes up with a mini-goal for you, to help you to your seemingly-unrelated main goal, don’t fret. Two good examples would be-

1. I.        You want your back pain to go away. We have you squat and deadlift. Your back pain goes away, by virtue of increased strength and joint stability.
2. II.        You want to lose 10lbs. We set a goal for you to run a sub 1:30 400m. Wha?! Well, if your running needs work, it may turn out that by achieving a sub 1:30 400m run, you ALSO lose 10 (or more) pounds. See how we can kill multiple birds with one stone? We’re sneaky like that.

What are we doing at CrossFit Elysium and goals?

A couple of things. We have created a new member packet which we distribute to all the new members of the family. It goes over a lot of what I covered here, but also addresses some common stages new CrossFitters go through. We have plenty available and encourage our existing members to grab one as well- just ask us for it.

Also, the whiteboard by the stairs will be our “Goals” board. Here is your place/chance to make yourself accountable. Come up with a goal, and write it down in BIG, BRIGHT LETTERS. Let everyone know what you are working towards. The coaches will help you get there, and periodically we’ll see where people are at. Anyone who achieves a goal will have the entire Elysium family cheering them on, and anyone who needs a little more help will have the support of the entire gym. Look for the board to be ready soon, and get your own goal up there! Until next time- let’s nail some goals!

Coach L