Maximizing Your Amplify Experience

Part 6: "The Juggling Act" - Maintaining Life Balance

Preparation tips were in Part 1 and Part 2 of this series. Strength work suggestions were in Part 3, MetCon advice was found in Part 4, and Accessory Lift ideas were in Part 5.

Here's our final installment of the six-part summer blog series: life balance.

Life balance refers to health in the whole sense, which not only includes physical fitness, but also social, mental, and emotional well-being. Wellness is an overall state of well-being, so to be well means to maintain healthful activities throughout the aging process.

Obviously, this doesn't mean any human being is perfectly healthy. And in many ways, we shouldn't necessarily aim to be perfect either. Like a juggling act, our life journey includes ups and downs in health habits during the process of living. It's the balance that helps us remain healthy and happy throughout the years.

Let's look at some quick tips to keep juggling the many aspects of life.

BEGINNERS
The great part of CrossFit and any group fitness community is that oftentimes other dimensions of life are acquired along with the physical benefits. Emotions are regulated. Stress relief is noted. Friendships can develop. A second family adopts us to nurture us through personal ups and downs. There are lots of priorities hovering in our air and aura; here are some ideas to keep a focused eye on.

1.) See the Big Picture
Always remember strength and conditioning takes time. Remain patient while celebrating small victories. What next? Visualize desired accomplishments by revisiting fitness goals as needed. Just as important: also include in your vision life's social time, time spent learning or creating, and mental health breaks.

2.) Map Your Week
After visualizing the next few months, create a plan to attack each week that surrounds your fitness routine. Map your time so an hour at Amplify is a part of a lifestyle, not a break from it nor an excuse for it. Write things down. When a plan is put into a calendar format, you are more likely to follow it through. This will also help you catch any potential setbacks before your vision falls to the floor.

3.) Pay it Forward
You are no longer a beginner! Through six weeks of this blog series and your work in the gym, you have gained insight that can benefit others. Reach out to newcomers with tips you found for success. The true newbies will look up to you as someone who successfully navigated the beginning months and juggled work and family demands with a new fitness routine. Socialize. Share. Help make our community the great place it continues to be.

VETERANS
Assuming you've had success experiencing results in your extended time with Amplify, you deserve a round of applause. Yes, you... for your constant juggling act. Your ability to balance priorities is impressive to outsiders, but you know the work you've put in. Even if it looks effortless, continue to sweat through your self-management, since 1) it's paying off, and 2) ups and downs will continue to balance with your life routine.

1.) Stay Committed
One hour at Amplify is a mere 4% of your day. Therefore, it gets increasingly easier to skip your fitness time as you get in the thick of life's demands. It's like taking your eye off the prize, just for a second, simply because things are going well. The fix? Find that place where habit becomes routine, and routine becomes a lifestyle. You've come this far; don't drop the ball now.

2.) Allow for Leniency
Even with a committed action plan, a few days may fall by the wayside here or there. To use an analogy, you don't scrap the entire car because a headlight went out. So don't get rid of an entire routine because you made one mistake. While juggling priorities in life, sometimes we lose sight of one and just need a chance to pick it up again. Solve the issue, get back in rhythm, and smile through small errors.

3.) Spread the Love
As Amplify has grown, we owe it all to the members. You are the reason we exist. And you are the reason word gets around. Like what we do? Often, all it takes to spread healthy vibes is a personal invite. Word of mouth is our greatest asset, so please, continue to stay involved in Amplify outings, in-house events, fundraiser efforts-- and don't forget social media shout-outs for all you've gained in your fitness journey. Progress is continual motivation.

RECOMMENDED READING
Balance
Physical, mental, and social well-being are ever-present as essential pieces to a happy and fulfilled existence.

Setbacks
It is not the setbacks themselves that define us, it is how we face each obstacle that proves our worth.

Time
How can we stop time? Or at least, how can we prolong the onset of the aging process?

This is the final part of a six-part series entitled Maximizing Your Amplify Experience. Check the Words of the Week links and backtrack for more!

- Scott, 8.25.2017

Maximizing Your Amplify Experience

Part 5: "Add-Ons" - Supplemental Training & Accessory Movements

Preparation tips were in Part 1 and Part 2 of this series. Strength work suggestions were in Part 3, and MetCon advice was found in Part 4.

What's left? Additional work to sharpen your skills, round out your mobility, and achieve the best fitness possible. The checks and balances of strength and conditioning.

As with most of the fitness concepts we've analyzed in this series, there isn't just one way to approach supplemental work. Since human bodies are all different, each individual will benefit from a specific method to their own mobility, strength, conditioning, and accessory movements. There are a quite a few ways to obtain fitness, so therefore, there are several things to consider for additional weekly work.

In other words, if we are looking to create a sum of x (lifelong fitness), we can add up entities a, b, and c (strength, conditioning, and accessory activities) in a multitude of ways (program differentiation) to achieve our desired equation (weekly workouts).

Let's find a formula to consider for additions to your workout regimen.

BEGINNERS: First and foremost, your biggest efforts need to remain with the priorities. Hit your major lifts and skilled movements each week, attack a variety of metabolic conditioning, and then sprinkle in your supplemental work.

1.) Core to Extremity The functional piece of CrossFit includes range of motion through multi-joint movements, where primary movers in the hips and shoulders create a force that flows to the arms and legs. You can see this in exercises like Wall Ball Shots, Push Jerks, Snatches, or Kipping Pull-ups. Let these be first in your fitness equation. After that, put any accessory movements at the end of your workout, or on off-days from strenuous exercise. At least to start.

Start simple with extra reps of Push-ups, Bench/Box Dips, or Hanging Knee Raises.

2.) Weakness Work Any strict movement, particularly those you struggle with, can be an accessory throughout the week. Cap off a shorter workouts with more strength.

Try Strict DB Shoulder Press (seated or standing), Strict Pull-ups (which may be band assisted in the early days), or strict, eccentric negatives in Handstand Holds.

3.) Mobility Work Mobility efforts never end, do they? However, do not force additional work when lines of action are sloppy. Get your movement algorithm straight and be rational: form first, intensity second.

Handstands, Kipping, and even Air Squat therapy might help for technique and range of motion.

VETERANS: Experienced athletes tend to get in routines, and often those routines cut any supplemental work for the sake of time (and effort). But what about using those 5 or 10 minutes that you can grab here and there on either end of your workout hour? Want to maintain fitness with age? Need to push through a training plateau? Stop skimming numbers off the top of your personal fitness.

1.) Pay Attention It's a little rare to do accessory work beforehand, but it might be an option as a quick "primer" for the day. Better yet, notice we throw in accessory lifts during class from time to time with supersets of strength movements. These are a little more traditional than supplemental in nature, but deserve the focus just as much as the partner lift (Bench Press, Front Squats, or gymnastics moves). Try to hit all reps with sound technique and ROM just like any other movement.

Maintain efforts in Barbell and Dumbbell Rows (Bent Over Row, One Arm DB Row, etc.), Bulgarian Split Squats, or Floor Press.

2.) Decrease Wear and Tear Instead of hitting a double MetCon or adding an additional barbell lift after a full hour of work, it might be beneficial to use accessory lifts instead to maintain volume of training while taking a little stress off the CNS. This could be particularly true as an athlete ages for recovery reasons.

Consider GHD Sit-ups, Back Extensions, Ring Dips, or Bicep Curls.

3.) Cardio, Anyone? Directly opposite of the point above, some athletes actually do need that extra conditioning work. It can sometimes be an overlooked tenet of fitness once CrossFit has entered the scene. And let's make one final plug to simply be active in life. Use your fitness to play sports and try new physical activities. You have a body; it has function outside of a typical gym sequence, and a value greater than the sum of its parts. Put it to use.

Think about extra sessions of sustained Running, Rowing, or Biking, at an aerobic heart rate.

RECOMMENDED READING: Body Types We come in all shapes and sizes. Check out body types and a little about the endocrine system as it relates to fitness.

Weakness Embrace your strengths, and attack your weaknesses. See some recommendations on how to rid yourself of those chinks in your armour.

Midline Stabilization “So what do you do for abs?” A question common for CrossFit gyms, as if the only measure of fitness is 6-pack abs. So what do we do?

This is part five of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for the final piece.

- Scott, 8.11.2017

Maximizing Your Amplify Experience

Part 4: "Hold Fast"
The Right Conditions for Conditioning

Preparation tips were in Part 1 and Part 2 of this series. Strength work suggestions were in Part 3.

And now for the tough stuff. Strength and skill work are difficult, of course, but the lung-burning effects of metabolic conditioning is simultaneously the exciting dread and the gritty appeal of CrossFit. A lot of times, it's what draws athletes in-- and likewise, what keeps people away.

The high tides and rough waters of a MetCon can make or break us, so it's important to note: just because we will be moving with intensity doesn't mean we will abandon safety and efficiency. The same rules for strength work apply during a MetCon. Move correctly, move confidently, and reap the rewards of fitness. Namely, cardiovascular endurance, speed, stamina, coordination, agility, balance, and accuracy.

Here are some strategies to get the most from conditioning work. Anchors aweigh!

BEGINNERS
It's easy to lose sight of the horizon at the call of 3-2-1-GO! The ultimate vision? Lifelong fitness through safe, strenuous, effective exercise. Keep the following items in mind to hold your head above water as you maximize your MetCons.

1.) Be Smooth
Move well and move with purpose. Slow is smooth, smooth is fast. Work with efficiency to make gains and prevent injury. Stay organized in set-up to keep from drowning in poor movement patterns. (Think exercises like Wall Ball Shots, Deadlifts, or Kipping Pull-ups.)

2.) Be Responsive
Keep an ear open to coaching cues. Just because it's go-time doesn't mean we leave you alone. In fact, many movement issues are best seen when intensity is thrown into the mix. Your coach is your proverbial life jacket. Listen close. Don't ignore persistent reminders on body positioning and range of motion.

3.) Be Patient
We've said it before: fitness takes time. Cardiovascular endurance in particular is a journey that deserves persistence and patience. Jump ship too early and you'll be back ashore at square one. Follow the programming and trust in the time domains, whether long or shorter in session. In other words, let the workouts work.

VETERANS
Humility can benefit even the most experienced athlete. Be willing to do some self-reflection-- how can you improve your conditioning? Is it consistency... method... execution? To keep from treading water in your fitness journey, maintain the following approach to MetCons.

1.) Be Prepared
Just like strength work, strategize to get the most from your conditioning. Look at the rep scheme, check out the time domain, and know how you metabolically respond to certain movements. This will help you move fast and take breaks where needed. Repeating a MetCon? Any notes from last time can give you a leg-up on the retest. (Think benchmarks like Cindy, Murph, or-- oh no-- Fran.)

2.) Be Flexible
Although strategy is nice and all, in reality that often gets tossed overboard during the storm of a rough workout. Be willing to reel yourself in, especially if you find yourself frustrated, and adjust your sails to keep moving. Also consider forcing yourself out of your comfort zone every once in a while. For instance, if you know you tend to fatigue in longer, higher volume workouts, go out fast from time to time and embrace the discomfort of lactic threshold training. This purposeful variance, even with strategy, can propel your conditioning forward.

3.) Be a Role Model
Uphold the standards. Demonstrate full range of motion and honest, hard work. Instead of cleaning up early, remember you have a crew to cheer on. Give encouragement after you finish-- you were once in those new shoes and benefitted from a community that decided to pursue fitness in a group environment. Helping others will help yourself to keep pushing with the positive current. And thanks for being our captains in this venture.

RECOMMENDED READING:
MetCons
Learn about the lure of the MetCon and the dangers of addiction.

Variance
Variety is the spice of life. But is it the key to fitness?

Scaling
Increase work capacity more efficiently by correctly scaling. Check out how.

This is part four of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.

- Scott, 7.28.2017

Maximizing Your Amplify Experience

Part 3: "Going Strong"
The Smart Approach to Strength Work

We got you started with preparation tips from Part 1 and Part 2 of this series, so now it's go time.

Let's look at how to approach any barbell lift (or even gymnastics skill focus).

First, understand there are quite a few styles of strength programs out there, with various macro- and micro-cycles to their name. Many have worth in any given fitness regimen, depending on desired goals and as long as the athlete is dedicated in following the progression.

In the CrossFit world, we want to build strength and skill while maintaining cardiorespiratory conditioning, so we put to use a generalized preparation program. Ultimately, let the coaches balance consistency and variance while you put in the work.

You've got your eyes on the prize, which is of course gains in muscular strength and endurance, so here are a few pointers that should allow you to ring that bell as you test your strength.

BEGINNERS
Hurry, hurry, hurry! Step right up! Test your strength!
Make sure to simultaneously develop range of motion as you develop strength. Take the muscles through proper ROM so that each joint gains stability at beginning and end range. Connective tissues like tendons and ligaments need to become resilient while the muscle fibers grow in number and size, so it should all go without saying: strength takes time. You're in this for lifelong fitness. Keep that in mind.

1.) Mechanics
Watch videos, pay attention to demos, and listen to cues. Be vocal with questions for clarification. Coaches will focus on the basics of the movement, then a few specific points during the exercise, then back to the large movement pattern. (Globally, then locally, then globally again.) Keep the form early for gains in the long run.

Mechanics Example: heels down, knees out, chest up during Back Squats.

2.) Consistency
Find and focus on the cues that seem to help-- without overthinking the lift or skill. Move with solid mechanics every time, not just once in a while.

Consistency Example: stay smooth through the shoulder joints on kipping Pull-ups or Toes to Bar. Work strict pulls with sound form, then kip through the midline, not just legs, so multiple reps are clean.

3.) Intensity
If, and only if, a barbell lift or gymnastics skill is consistent in mechanics should we look to increase intensity. Be willing to reel yourself in during heavy 1rep tests or during a MetCon if your movement pattern is ever lost.

Intensity Example: are elbows dropping and lower back losing stability on high rep Cleans? Quite possibly an ego check is in order. No shame here; there's no crowd of onlookers egging you on to swing the heavy mallet. Either slow down, drop the weight, or both.

VETERANS
Big gun, coming through! No Rube here. Come and give 'er a whirl!
Don't neglect the above. Check form first, then ramp up and attack the rep sequence of the day. And have fun! This is a great time to socialize between lifts. Give some kudos to the new kids on the block-- they look to you for social cues. Plus, seeing others move, efficiently or not, can help with your own body awareness.

1.) Keep the Rep Scheme
Sometimes, the programmed sequence doesn't seem like enough. Do not unnecessarily max out on a lift. Let the progression work for you. The No pain, no gain philosophy is short-sighted. Be smarter than that, and reap the benefits when it's time. Likewise, try to hold on during the tough days. Those are on purpose; only give in to keep safe or prevent from overtraining.

Strength Example: Snatch work calls for 5 sets of 3 at 65%, touch-and-go. You feel good and increase the weight, but have to drop in between reps. You missed the concept of barbell cycling here, and the purposeful lighter load to achieve the desired stimulus. Can't complete more Snatch reps in a different part of the workout or on a different day that week? You missed the target completely. No prize for you.

2.) Know Your Body
Are you the type that needs a solid warm-up on the barbell before getting into the working sets of the day? Or do you tend to fatigue early and need to make bigger jumps in weight? We all understand our tendencies better with experience, so use that knowledge to get the most out of the strength session.

Strength Example: Deadlift options. 1) Extended warm-up at #135/95 for 5 reps, then 5 more at #185/125, then 5 more at #225/155. Or, 2) Quicker jumps with 5 reps at #135/95, 3 at #225/155, heavier singles up from there.

3.) Be Ready to Fail
How can you know what's possible if you don’t test your physical threshold? Failure means we've tested the upper limits of our capabilities. The overload principle causes breakdown of the muscle by placing it under load, and the body rebuilds to resist future stress. We just want to safely find that failing point, and correctly do so periodically in programming, so we can approach our threshold again-- whether it be in power lifts, Olympic lifts, or gymnastics movements like pull-ups and handstand push-ups. So, embrace the failure in order to succeed. Then ring that PR bell loud and clear and claim your oversized stuffed animal. Don't worry-- you're strong enough to carry it.

Strength/Skill Examples: Strict Pull-ups to failure. Testing a 1rep Front Squat. Working on extra dips and transitions on the rings to finally achieve a Muscle-up.

RECOMMENDED READING:
Giving Up
Information on how to correctly fail by dumping a barbell.

Dedication
Hard work is never easy. Work, build gains, and work again. Check tips on how.

Movements
Click each link for pics, video, and other details.

• The Deadlift
• The Squat
• The Clean
• The Snatch
• Pull-ups
• Handstands

This is part three of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.

- Scott, 7.14.2017

Maximizing Your Amplify Experience

Part 2: "You Are Here"
Upon Arriving at Amplify

You made it. You prepared with tips from Part 1 of this series, you're off the couch, and you finally have pants on. Plus, there's that unique mix of dread and excitement setting in for another Amplify workout.

Wait, you arrived more than a minute before class starts, right?

As coaches, we'll get you warmed up-- but keep in mind it's a generalized warm-up before any specific workout preparation for the hour. This usually involves large muscle group movements followed by some quick drills, but you can get moving even before that. Yes, you're in the gym, but now the work begins. If showing up is half the battle, there's still more distance to cover.

Let's map out some items for you to do in the minutes before class.

BEGINNERS
To gain your whereabouts you need a zenith, since it's easy to lose your bearings once inside the Amplify doors. Generally, there is a lot going on; often times several classes are occurring, the music is bumping, and of course there's that whole sweating and grunting and dropping weights thing. So, let's get you pointed in the right direction.

1.) Timeliness
Early on, we know you look to the coaches to tell you pretty much everything to do. But, surprise! You actually know your body better than anyone. Yes, even those of you with awful, *ahem*, developing body awareness. So, do you need more than 5-10 minutes preparation? Get here earlier, and follow #2 and #3.

2.) Blood Flow
Foam roll with a purpose. Rolling out increases circulation, breaks down soft tissue adhesion, and provides myofascial release. If you haven't been shown how yet, grab a coach! A good start is to hit back and lats, quads and hammies, and calves/achilles. You can also warm up with simple PVC pipe movements or our crossover symmetry bands. Those are the elastic bands over in the corner, hanging from the wall. We have diagram details of exercises to do as movement prep there. Still feeling lost? Don't be stubborn-- ask for directions!

3.) Socialize
Connect with our community. You won't be disappointed. Drop any stress of the day and build your social health while developing your physical well-being. Not a social butterfly? No problem. Buddy up with just one or two other newbies you recognize. There is power in numbers, after all, and sharing accountability with another newcomer can set a grid of consistency for your fitness journey.

VETERANS
As experienced athletes, your internal GPS is now preset-- you have specific places you like to go upon arriving at Amplify. Your meridian, if you will. This is fine. Here are some reminders in case you've found yourself zoning out or losing sight of your surroundings.

1.) Know the Workout
Some check the WOD the night before, others like to find out upon arrival. Both for mental reasons; we get it. Either way, by the time your class starts you'll benefit from knowing what movements are coming your way. It will help with warm-up and also any gear you may need (shoes, jumprope, wrist wraps, etc). Come with any questions to help clarify the expectations for you and other members.

2.) Movement Prep
Are you guilty of camping out on a foam roller? Don't just sit and take in the scenery-- get yourself moving so you're not cold or stiff heading into the first portion of class. This might also be a good time to get extra weakness work in. Mobility/PVC drills? Kipping? Handstands? Activating the CNS might be worth your while. It's your gym. Put it to use.

3.) Be a Leader
Give encouragement to the previous class as they finish their workout. Introduce yourself to any members you haven't met. Build our community. Remember being a newcomer? Help guide our Intros or Elements participants. Develop comfort within our doors; everyone benefits. It isn't just the coaching staff who open Amplify as a second home. You are here. Help make the most of it!

RECOMMENDED READING:
Warm-ups
Workout preparation and awaking the CNS. What works?

Range of Motion
Need work on mobility? Cutting your ROM in a workout? Check out these tips and videos.

Attitude
Whether you think you can, or you think you can’t– you might be wrong? Check out how.

This is part two of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.

- Scott, 6.30.2017

Maximizing Your Amplify Experience

Part 1: "Cleared for Arrival"
Before Entering Amplify

Prior to setting foot in the gym, some items need to be in place to ensure success with any fitness program. For us at Amplify, we pride ourselves in understanding that the development of the whole person is the ultimate goal; we always want to consider the entire spectrum of health and wellness: a balance of physical, mental, emotional, and social well-being.

This means we should first acknowledge time outside of the gym in order to help facilitate personal progress in your fitness journey and in life.

To start, here are some "to-do's" before coming to class.

BEGINNERS
First off, welcome! You've taken control of your fitness journey, and in looking for a safe and reliable place to land, you decided on us.

Some newbies come to us with absolutely no fitness background. Others are athletes looking for the next step in life or have been in and out of other programs before settling on Amplify. No matter what, no matter how intimidating it may feel, and no matter how much turbulence life has had before now, we are here to make that transition as smooth as possible. We're glad you landed on Amplify.

1.) See the big picture.
Strength and conditioning takes time. Fitness is both a journey and a destination, although in this analogy we never really "get there," we just arrive at layovers-- short-term benchmarks where we refuel and reenergize to keep working our way towards the next goal. Keep in mind, it doesn't all have to happen in one workout. Set a one month goal. Set a summer goal. If you want, set lots, aim high. But see them through. How? Write them down. Tell other people. Amplify coaches are here to help, so ask questions!

2.) Plan ahead.
We already set the daily workout, so that's easy. But by planning your set days each week, checking the workout and any related videos ahead of time, and coming in with a plan of action, this not only shows true commitment but it's also mentally easier once you set foot in the gym. And no extra baggage! Work around your career and social calendar, just for an hour. Allow yourself that. Let the only weight on your shoulders be that of the barbell, and the only stress be that of the MetCon.

3.) Hold yourself accountable.
While it's okay to miss workout days, it's not okay for it to become a habit. You didn't register as an Amp member to stay home. We host nutrition challenges, so become involved! Use Wodify or a personal journal as a workout log to see your progress. Need more help? Find a copilot. Connect with a buddy in the same class hour as you and create weekly check-ins.

VETERANS
Thanks for continuing to fly the friendly skies with Amplify. You are the heart and soul here, so your preparation is not to be neglected. Even after months or years at the gym, we could all use refocus and reminders.

1.) Don't become complacent.
No recycled air here. If you haven't felt stagnant, good on you. However, if you think your fitness journey is now an overcrowded flight circling the runway, then we need to find new motivation. How? See #2 and #3.

2.) Revisit goals.
It is just as important to examine your own goals as it is for a beginner. Life changes, and so should your outlook on approaching your fitness regimen with fun and fury. You know how exciting it is to have small victories or PR after years of hard work, but also remember to smile at life's setbacks. That's just headwind, after all, so set a new standard and attack. Change your altitude to improve your attitude.

3.) Maintain priorities.
Family and friends matter. Put those life essentials on level with your personal health. Along with social health development should be your physical well-being, and vice versa. After all, you can't be there for loved ones if you literally can't be there because of a lack of wellness. There's always a big picture involved; invest in yourself in order to invest in others. Adjust for heavy winds, and keep navigating.

RECOMMENDED READING:
Goal Setting
Simple tips on how to plan your summer workouts and reap the benefits come fall.

The Fitness Equation
Things can look so simple on paper: fuel, work, rest, repeat. So where do we go wrong? Check out the basic recipe for success in physical fitness.

Cherry Picking
Why shy away from the very workouts you need? See recommendations on how to avoid laziness.

This is part one of a six-part series entitled Maximizing Your Amplify Experience. Stay tuned for more.

- Scott, 6.16.2017

Words of the Week

Body Types

We come in all shapes and sizes, us humans. Do a little people watching and that's pretty obvious. And life is a bit like a poker game in that you can't control your starting hand. Like it or not, you have to play the cards you're dealt.

Could you toss your cards to the side? Sure. Lots do, don't they? They throw them right into the muck. It's only one game though, this life. No re-upping. And if you're reading along right now chances are good that you've decided folding your hand isn't an option. You refuse to be the first one to bust.

Yet the issue is still the same as the start-- even a peek at someone else's cards isn't going to change your own.

Basic human science explains we are all born with genetics which includes a predetermined body type set by our DNA. To a large extent, your make and mold is the result of centuries of ancestry. But your potential, your future within yourself, that, fellow card sharks, is up to you.

Let's ante up and look deeper into this notion.

The stress of physical work, particularly the central nervous system response to heavy lifting or quick, explosive movements, creates a positive surge in human growth hormones.  Namely androgen. Others as well, but it's androgen that gets the focus when looking directly at muscle growth. Two of those androgen amino acids specifically responsible for the anabolic effect of muscle protein synthesis are the well-known testosterone and estrogen.  [1] [2] [3]

We all have these hormones running through our bodies. Both men and women. Women release testosterone just like men do; men release estrogen like women do. It's just in different amounts. That's what separates the genders.  [1] [2]

Thanks to the pituitary gland during puberty and the endocrine system throughout life our gender-specific responses to age and daily living cause the excretion and regulation of our body hormones.

In layman's terms? Your brain and your body combine to make you you.

It's this percentage of varying hormone chemicals that creates your starting hand. That and your ancestral DNA.  From there the game is on-- it is our job to make the most of ourselves. The goal is to hit a lucky streak in life, isn't it?  But if you know poker, then you know it's not just a game of luck. Depending on the style of game you can change your strategy, play off of percentages, turn over new cards, or even read opponents and embedded risk. But in the end it's the strength of your final hand that's the real measure.  In other words, overall health and well-being, if you're following along here.

To continue the analogy, some people realize they scrapped their hand way too soon when they could've simply pursued a different angle. Like, say, being active and monitoring nutrition.

In the game of life, our fitness is what we make of it.  But there are rules. There are limits.

Our body types run the gamut of different styles, but the three main somatotypes have historically been referred to as ectomorph, mesomorph, and endomorph.

• An ectomorph is typically skinny and lean, usually taller with long limbs and thin muscles. Ectomorphs find it hard to gain weight with their generally fast metabolism burning up calories. [1]

• A mesomorph is naturally athletic in build with larger muscles. Mesomorphs find it relatively easy to gain and lose weight. Although they gain body fat more easily than ectomorphs, they are genetically strong and inherently build muscle quicker than any other body type. [1]

• An endomorph is usually solid and generally bigger but is sometimes labeled "soft." Endomorphs gain fat very easily but do carry some inherent strength. Endomorphs are often shorter in stature but can have strong and muscular limbs, legs in particular. [1]

Within these very generalized physical categories can exist other partial somatotypes combining the larger headings. For instance, an ecto/meso or a meso/endo body type.

While this terminology isn't super important, it does help set up the understanding of one's body.  And it exposes the asinine statement of, "I want to look like him/her!"

Sorry, folks. In examining physical fitness, you will always remain you. Just a new and improved version of you.  With nourishment, work, and recovery people will look like the fittest rendition of themselves.

For both men and women, if the real goal in your fitness journey is to look like a completely different person then that isn't actually possible. Yes, of course, we can build muscle fibers, both fast and slow twitch, which also means we develop both the number of muscle cells as well as the size of pre-existing muscle cells. We can gain speed as well as endurance.  Conversely, we are able to drop excess body fat and change body composition into a healthier us, if needed and desired. But we will only do all of this according to the potential and limitations we were born with.

This is known as a person's genetic predisposition.

Similar to the above, other unhealthy statements we sometimes hear in the gym are "I don't want to do too much cardio and become a stick," or "I don't want to lift heavy because I don't want to get bulky."  Or worse, from some young ladies out there, "I don't want to look like a man."  Nails on the chalkboard.

Great news, if that's your worry: you won't. You can't.

It doesn't mean a person can't get stronger, faster, and in some ways, larger in size... even more "toned" or "cut" as body fat falls. What it does mean is that we can only do all of this according to 1) our gender, and 2) what our genes will allow.

Again, it's simple, in a way: you can't turn into a different person. No one will change their body type without artificial means.

If you truly want to look like someone else, get plastic surgery. Plenty in the world do this; no judgement passed. Hormone therapy is part of gender modification.  All well and good if that's a person's goals. But again, it's artificial. Just like it would be to look for complete body modifying fitness gains.  This includes illegal growth hormones, anabolic steroid use, and to an extent, blood doping. [1]

The only way to do something to your body beyond what is genetically possible is artificially.

What we really need to be examining, then, is eustress and the endocrine response. The real statement should be, "I want to be the fittest, fastest, strongest ME."

This, this, is a quality statement. This is a healthy path to fitness. This, my friends of all shapes and sizes, is absolutely possible.

Instead of comparing your physique to others, the healthier mental exercise is to compare your body to your previous self. And frankly, many people out there put a lot of worry into aesthetics anyway, versus result-driven data like work completion (rounds, reps, weight, etc.) or overall positive feelings and self-affirming emotions.

So as you examine your true goals in and outside of the gym, take this to heart.  It isn't a deterrent from seeking what it is you want from your body.  Hell no. No, this is the opposite. What you want, athletically, can actually be obtained as you realize what genetics you've been given from your ancestors.  What hand you've been dealt in this life. If you are gunning for strength, that's doable. Definitely. If your weakness is conditioning, then cardiorespiratory endurance can improve. Unquestionably. If your coordination, your agility, your overall athleticism is lacking, it can all come to fruition as you develop within your life journey.

So go out and get it. Go "all in" if you must. Don't let anyone tell you you can't.  But remember you are your own person and will remain just that. Be smart enough that if anyone tries to sell you otherwise, you can see through their bluff. Don't put effort into trying to be a different person, in a different body. Work to be the best in your own skin, and love the life you have.

Good luck, all. The cards are on the table, the stakes have been raised; it's your move. Don't fold now.

- Scott, 7.14.2014

Warm-ups

Warm-ups

Come with me, if you will, to a land of make believe.

A place of fairy tale wonder, full of people who never have the need to warm-up their bodies before physical exercise. Playfully leaping around in lush valleys of barbells and chalk... giggling through treelimb pull-ups and snatching gigantic flower stems... climbing vines and swinging kettleberries. In this pleasantville of sparkle-eyed, chiseled bodies, not a soul lacks range of motion. Not a soul has tight muscles. And not one fitness nymph gets a "no rep." Ever.

Sound ridiculous? That's because this place doesn't exist. Remember? It's make believe.

For the world of reality that lays before us muscle mortals, warm-ups are useful and necessary-- even for those seemingly perfect professional exercisers. But maybe not in the way you think. So what is truly necessary for workout preparation?

Physical Warm-up
Common sense tells more and more people to give their bodies 1) a generalized warm-up before physical activity, and 2) an exercise specific lead up to any workout or sport.

Just stretching a bit beforehand doesn't do the trick. In fact, stretching in general has received critique in recent years anyway. See a few viewpoints here: NBC via the CDC, HuffPost, Mobility WOD, Mark Sisson, T-Nation.

A muscular and connective tissue warm-up is often best when suited towards the individual. At the gym, we use a group warm-up as a one-size-fits-all preparation. It works, but is mostly beneficial to give members an idea of what movements to use if ever prompted to take time on their own for warm-ups. The more knowledge you gain about yourself, the better you can prep for a workout or competition.

General theory is the shorter the workout, the longer the warm-up. Meaning, higher intensity work requires a longer warm-up, whereas a shorter prep might be just fine for longer exertion. Also, extra mobility work should take place outside of the warm-up and is potentially best post-workout or at least when blood flow has increased. Past that, get to know your body so you can gear preparation correctly. And be adamant and committed to doing things right so a good warm-up ensures you are set up for success in the gym. Does a varied warm-up work? Or do you like the same, scripted preparation to feel ready to go each day?

But what's often missing is something else entirely. Sit back and listen close...

CNS Warm-up
Once upon a time there was a misunderstood body system called the central nervous system. The CNS, for short. Around before you were born, the CNS is as complex as all the solar systems in all the galaxies in the universe. If we could go back in time, we'd see this system actually start to develop before your first heartbeat.

Potentially overlooked in the gym, the CNS controls a person's motor functions and all voluntary muscle action. Nothing "goes" unless the nerves send a signal. So we could think of a CNS warm-up as a start up to the body's computer-- the brain to muscle group connection needs booting up to be online.

Would you jump in a car that sat in the garage all day and pop it in drive, immediately slamming the gas pedal to the floor? No way. Well, at least not if it's your car and you want it to last. So why would you get under the barbell without preparation and expect maximum performance out of your body? It's a more complex machine than a car's engine. And you definitely want yourself to last.

In basic terms for physical movement, you can't expect to perform at your best when the nerve pathways that fire to make you move aren't greased.

Approaching Warm-ups
If the workout facing you has heavy lifting, in the vein of a 1repmax, then you'll need to put some intensity ahead of the stress that will follow. A person can go in "cold" and still have success in a lift or a workout, but think of when you've had your PR lifts-- it's after a few quality ramp up sets, guaranteed. Otherwise you haven't maximized your potential. This is why we often use plyometrics or other explosive movements to ignite your CNS. Speed and power are critical-- more muscle fibers need to be recruited for the more weight you lift.

Once you have performed a general dynamic warm-up, a number of exercises can be used to light up your CNS before your heavy training. These exercises are not performed in a manner to fatigue the muscles, remember. They are meant to prime the pump... which is an amazingly accurate pun if I do say so myself. Before squatting, go through a few box jumps, split jumps, or kettlebell swings-- all excellent options. Prior to deadlifting or Oly lifting, clean or snatch from various positions at the hang to initiate lat/trap/shoulder involvement and improve hip mobility. (Reference from Chad Smith.)

A warm-up for a higher rep workout, something with gymnastic elements for instance, would still include dynamic activities that require quick and strong muscular contraction. Once the body's core temperature has been elevated, these movements would serve to fire up the CNS and prepare it for the upcoming volume. Particularly if fast movements will be required in a WOD. Think kipping pull-ups, air squats, push-ups, etc.

We'll often do running drills pre-workout, even if there isn't any running in the WOD. Calling on the CNS to rev up by messing with coordination a little creates those routes necessary from synapses in the brain and all along the spinal cord. Other simple items to include could be contract/relax exercises for mobility prep and core awakening exercises such as toes to bar, hollow rocks, and isometric squat holds. (Reference from Allen Besselink.)

For more details, check this excellent post by Darrell Morgan.

So there's the quick run-down to the warm-up. Think about what you are working towards, and what would be beneficial to include in your preparation to maximize your power output. Then see if the warm-up helped, and live happily ever after.

Better than a fairy tale ending, this is a smart and realistic approach to warming up for success in the gym.

- Scott, 8.25.2013