Variance

Variance

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

CrossFit defines fitness as increased work capacity across broad time and modal domains. And what does all that mean? It refers to the ability to do varied physical work at varied lengths of time. And the way to achieve fitness has been a trial-and-error, test and retest journey through the centuries.  Heavy lifting, bodyweight gymnastics, and metabolic conditioning through running, rowing, jumping... these aren't new concepts. More recent scientific involvement, however, has put mathematics and exercise physiology into the fitness equation. This strengthens the claims of what works and what doesn't.

If you're involved with CrossFit, then, much of what you are using is constantly varied, functional movements performed at high intensity. It's a generalized physical preparedness program for the public. One size fits all? Well, yes and no.

It's like the nearly defunct pop radio, playing a variety of songs and artists to appease the masses.

You can hear it in your head now, right? In your best radio voice: "CrossFit.  Tune in for the hits of today, with all the classics from yesterday."

Finished with whatever slogan or tagline fits for the now. The cutting edge of fitness. More movement variety. All the lifts, all the time.

Sound effects engaged. *Ka-Boom* Here on Amp-101.

Radio Radio Radio!

With the advent of internet music, having to listen to a radio station and wait for your favorite songs to come on is no longer an experience today's youth has to endure. The luck-and-chance of hitting the radio music lottery no longer exists. You can simply skip to your favorite songs on Spotify, YouTube, Pandora, or whatever online platform you choose.

But back in the day, you had to wait it out. Fingers crossed for your favorite teen anthem. For the older readers in the crowd, perhaps you even sat nearby, ready to record onto cassette for your newest mix tape. For those even older, you really paid your dues, didn't you? Maybe you did household chores or saved up your weekly allowance to buy the single on a 45. It was the only way.

On the radio, the music being played was varied but it definitely wasn't random. Stations played, and still play, certain artists, record labels, and song singles. Mostly according to what will sell, or more accurately, what has been sold to them. Frustrating, maybe, as we all realize it's yet another industry of money and marketing. Sometimes talent doesn't even win out. A century of progress, but only to the highest bidder.

Old School

But let's digress.

Just as in radio, in CrossFit the workouts aren't randomized. There is a difference between varied and random. In order to make gains in a meaningful, measurable way, increasing work capacity requires variance. Yet it also requires structure and consistency.

Consistent... variance?

Variety is a necessary perk in life. When used correctly it can keep us entertained, even in our weekly flow of monotony. But without some semblance of consistency, humans actually get uncomfortable. We lose our sense of direction, get confused and even unhappy without purpose in daily life. It's the same in the gym.  With physical fitness we need structure and direction along with the variance to achieve results.

So, consistent and varied, yes. Both have a place on the fitness radio dial.

CrossFit is a strength and conditioning program which attempts to optimize fitness through strategic variety. Not just throwing exercise movements together at random, like a sales bin in the music store. (All the crap no one wanted in the first place, at a discount price!)

It's a common misconception of the variance in CrossFit-- we don't actually piece together workouts out of thin air, like a mix tape of movements to give to our latest crush. A true CrossFit program sees the big picture; has set goals in macro and micro cycles of strength and conditioning, like any developed fitness program. There is structure. There is routine. Just not the type of routine that leaves us stagnant on a perpetual fitness plateau.

Generalize in 10 physical skills but capitalize on consistently revisiting lifts, gymnastics movements, and many other exercise modalities.

10 General Physical Skills of CrossFit

In the pursuit of physical fitness, achieving central nervous system responses, muscle overload, and skill progression will not occur through randomization. In addition, goal setting and weakness training would never pan out if that were the case.

We see it in the now-gigantic health and fitness industry, where people get antsy and impatient with following a set workout regimen. Many bounce from program to program, always searching for that new thing, that new breakthrough. Like a music scout and a record label, squelching all they can from an artist, chewing them up and spitting them out in hit singles until the public overdoses and wants the new what next.

There's never any chance for growth. There's no room for improvement.

Fad fitness programs capitalize on this human characteristic (oftentimes called "boredom"), and sell get fit quick equipment and schematics as fast as record, cassette, and CD sales in the previous decades of music. And just as fast as they sold, they flicker out with all other obsolete technology.

CrossFit is sometimes viewed as that fad, that here-and-now type of fitness program. And we do in fact see people come through the gym and leave after just a short period of time... never giving it a chance to manifest, to work for them, to grow into more than a 3 minute pop song. They didn't get the results they were looking for in a few weeks so they abandoned ship. They jumped on the bandwagon but stepped off before the headlining act.

For those individuals, CrossFit is a one hit wonder.

For anyone willing to dedicate themselves, however, it looks to have promise for lifelong involvement in fitness. CrossFit groupies? Perhaps, yes.  Since the concept is to be good at anything and everything, a results-based general physical fitness program has an allure for many.

Which is where variance comes back into airplay. Especially because that variety keeps things fresh; enjoyment is high even though workouts with borderline masochistic physical suffering are still present.

So what movements do we benefit from being consistent in, and what should we vary?

Let's start with all the major lifts, both Power Lifting and Olympic Weightlifting.

• Squat - in some form or fashion 3-4 times a week. Include Back, Front, Overhead, and bodyweight air squats as well.
• Deadlift - pick something up and put it down at least 3 times a week. This may not always be a traditional deadlift, which is just fine.
• Clean - are you an Olympic Weightlifter?  Almost every time in the gym.  General public?  1-2 times a week, from different start and finish positions.
• Jerk - same as the Clean.
• Snatch - same as the Clean and Jerk.
• Other Presses - without a specificity, go overhead at least 2 times a week in some form or fashion. Bench/Floor Press as time and function allows.

Also, gymnastics elements like Pull-ups and Handstands need consistent attention as well. If you have a weakness in a bodyweight movement, then that exercise can be incorporated nearly every day in the gym, probably pre- or post-workout so as not to overtrain. Need to get better at running? Rowing? Swimming, biking, etc? Spend some time with it the same way as gymnastics.  Read more here.

Not very random at all, right? Extremely consistent, actually. So what does change, what does vary, is the set and rep scheme for progressive overload. Remember, this variety is the good variety. And the variance in all movements mentioned above fits the CrossFit athlete, where the specialty is not specializing.

The time frame for conditioning should also be varied, if you are looking to be generally physically fit. Everything from short bursts of anaerobic work (think sprints), to mid-level time domains (30 - 120 seconds), to longer, aerobic work (120 seconds+). These are our energy pathways, expressed in a synopsis in the CrossFit Journal here and with other references throughout the internet fitness database. [1] [2] [3]

It's this variance in metabolic conditioning that is particularly beneficial, but can also pose issues as people get comfortable working within their specific strengths... comfort can lead to a lack of variance, in some cases.

CrossFit's official definition is constantly varied, functional movement, performed at high intensity.

What we find in fitness and in life is that consistency can get us results, while variance can make those results optimal. There amidst the static of physical work you can find your favorite song, your personal anthem, loud and clear. Just make sure you're listening for the gains.

Meet you in the fitness airwaves.

-Scott, 8.12.2014

The Deadlift

Danse Macabre by Michael Wolgemut, 1493

The Deadlift

The lift of the dead.

An orchestrated revival of dead weight. Just sitting there, laying on the ground like a corpse. Begging in absolutely no words to be picked up and resuscitated.

But with all its allure and seduction, it can bury you too.  Like a Danse Macabre.

According to myth, the Deadlift got its name somewhere in ancient Rome, after military battles when young Roman soldiers would go out into the field to lift their fallen comrades onto wagons to later be buried. Literally, “lifting the dead.”  This was used not only to help young soldiers get familiar with battle and death, but to also increase overall strength. [1] [2]

A horrible notion, but again, just a myth. Perhaps.

Picture courtesy of Upstream Fitness

A more likely scenario is that strength training developed for various reasons of survival and/or sport, and the movement was similar enough to casualty care during combat to name it the Deadlift.  Plus, the weight on the ground is at a dead stop and is performed with “dead arms,” or no motion in the elbow.

Curiously, it has a history of also being known as the "Healthlift," and there are even professionals attempting to rename it the "Lifelift" in recent years because of its use in maintaining health and well-being. Quite the opposite of death.

Name origin aside, it's such a brute power movement, the Deadlift.  How much can you pick up off the ground? There's a sexy something there, in lifting terms. All that chalk and iron and sweat and grit.

Instead of “How much can you bench?” maybe the bro question at the gym should be “How big is your deadlift?”

Franco Columbo

It’s as much form as will power, which is perhaps a bit unfortunate because it can get a little ugly at times. Rounded, like a scared cat on Halloween. Drooping, like a wilting daisy without water.  Shaking, like a dog shitting razor blades.  Sorry to be crude, but at least you get the picture.

Sometimes ego gets in the way of technique, and people pull a barbell off the ground with little or no regard for their spinal future.

Picture courtesy of Star Factory Fitness

Yet besides just feeling cool, besides just the sheer power output, the Deadlift has outstanding transfer of technique to other lifts and other facets of fitness. It’s like having sprint speed or a strong Back Squat in this regard.

It's never a bad thing to be fast and strong.

As an example, completing a safe and efficient Clean or Snatch uses a stable back position, and thus the Deadlift transfers to the Clean, and both conventional as well as wide grip deadlifts aid in the Snatch pull. The hip position of the Deadlift is not exactly the same as in Olympic Weightlifting, but the strength transfer is present even though body positioning is not a direct correlate.

Much of what is taught with midline stabilization from the Deadlift is transferable when discussing and working on a set and stable midsection for other movements as well. It’s not just for safety while lifting weights, good posture and an emphasis on being strong and athletic is just as beneficial. For instance, performing good pull-ups utilizes similar body positioning as the Deadlift, as does running, jumping, rowing, and moving weight overhead. Spinal safety tapped and fully realized.

Crank it up!

There are quite a few starting positions possible in the Deadlift, as well as foot and hand placement. We can work from a deficit or from blocks to change the set-up.  A stiff-legged deadlift allows very little movement of the legs, as the name denotes. A sumo deadlift involves very wide feet, all the way out close to the weight plates during a barbell deadlift, with hands inside the legs during the pull. World record deadlifts are now pulled in this style, which allows for less hip movement necessary to perform the lift, and has a ton of merit for moving the most weight off the ground as possible.

Deadlift Grip Pics

In 1990, Olympic and world champion and world record holder Nicu Vlad, of Romania, along with his coach Dragomir Cioroslan, combined a stiff-leg deadlift and traditional deadlift, explaining they felt it would make Vlad’s back strong for the Clean in competition. Since they didn’t give it a name, U.S. Olympic Weightlifting team coach Jim Schmitz witnessed the lift and decided to call it the Romanian Deadlift, or RDL for short. The name stuck. [1]

But it’s the traditional deadlift that will get our focus here for transferrable technique.

A conventional Deadlift becomes less lower back and more legs and posterior chain from where the lifter can garnish power-- hamstrings, gluteus muscles, up into the spinae erectors of the back. The quadriceps and other supporting leg muscles get involved, and even the lats and the biceps are recruited to a certain degree. A nice combination for many overall benefits.

posterior chain

CrossFit.com published a short narrative on the lift, found here.  Other valuable sources can be viewed here, here, and here.

There are also scores of video demos you can find online from the above sources. Pick a starting point and see what you can learn.

Feet shoulder width apart, hands and arms just outside the legs, back set, chest up, hamstrings and glutes loaded. Knees pull back slightly to keep the shins virtually vertical as the bar moves up the leg, then hips press forward into the bar once past the knees.

It's better with visuals.  Here’s a pictorial breakdown of a few key points:

Set-up

Courtesy of David Skelly

Pull

Picture courtesy of A Gym Life

Return

Deadlift hips back return

And Repeat

Courtesy of CrossFit One World

Of course this is all well and good if the implement is a loaded barbell, placed at the same height at your shins each rep, 8.5 inches from the ground, with no other variables to factor. Picking up a random heavy object from the floor while working around the house or within your profession will not look like a barbell deadlift. The mid back, or the thoracic spine, will curve quite a bit if the object being lifted needs to be gripped or "hugged" to the body.

In fact, while on topic, the thoracic spine will actually go through curvature during a max effort barbell deadlift anyway.  It's the lower back, or the lumbar spine, that is set.  The mid back will almost always see some form malady occur in super heavy repetitions.  Not entirely unsafe, but that choice always needs to come from the athlete him/herself-- "Can I safely pick this up?  Is it worth a potential injury if I keep pushing this rep?"

Finally, our variance in body types will require slightly different starting points, specifically in regards to hip height.  Limb length plays a small factor, which is where a coach can help to best set up an athlete for success.

Differing Body Dynamics in the Deadlift

Considering all variables, it's relatively easy to benefit from the Deadlift-- find something heavy, pick it up, repeat.  The skeletal muscles, the central nervous system, and the endocrine system will combine to elicit growth in fitness.  Don't get too buried in the details, but do find eternal comfort knowing the ins and outs as it applies to your goals.  Stay safe, stay strong.

Away you go, into the dead zone.  Let us know what it's like in the beyond.

- Scott, 8.4.2014

Deadlift End

Cherry Picking

Cherry Picking

You want to get better, don't you? Stronger, faster, healthier?

So why shy away from the very workouts you need? Why skip the movements that could use improvement because you're not good at them? Why stay home because you hate what you see planned at the gym?

You're a cherry picker. That's why.

You are mentally weak. But you're not the only one. It's the proverbial "you" we're talking about here anyway. You... me... all of us. We are all cherry pickers.

cherry pick (v.) 1. To select the most desirable item. Attempting, or picking, things that are easily obtained, or only what best suits your taste, as a cherry might. 2. To choose easy tasks over challenging ones. In sports, a "cherry picker" is someone who prefers to take only easy shots. 3. To drive your Amplify trainers crazy. In daily workouts, to "cherry pick" is to only participate in exercises which are deemed strengths. Movements that are difficult are avoided, almost at all costs.

The Path of Least Resistance
Humans are inherently built to find the path of least resistance.

The human body is fighting an internal battle to function at its highest level of energy efficiency, saving calories, effort, and exertion for the most needed output on a day-to-day basis. Evolutionarily speaking, this is in case we need to outrun a wild animal, or if we are forced to go a day without food, etc.

This is most easily identifiable if we look at heart rate and cardiorespiratory efficiency. Our heart beats only as fast it needs it to, slowing for the majority of the day to transport just enough oxygen through the cardio system in order to stay alive and keep the organs running. Up the physical work and the heart and related systems respond, only to slow again when the work is done or the energy system is depleted.

In science, much of this is known as homeostasis: the process that maintains the stability of the human body's internal environment in response to changes in external conditions. [1]

Our brain does it all the time too. We skip the unimportant items to save energy, to focus on the input that really matters. For instance, our peripheral vision only gives us the blur of movement. Our memory throws out old recall that no longer matters. Our hearing perks up when we need it to, ignoring sounds while falling asleep with the TV on or music playing.

It has actually been documented that if we focus on something, if we really, intently put our energy towards one important task, we become temporarily deaf and blind. We work with selective hearing and tunnel vision, completely missing things that happen around us. We have "fast thinking" and "slow thinking" processes for similar reason. [1] [2]

To our brain, if everything is important, nothing can be important.

Take Care of the Little Things
Let's link the above to fitness. If a person doesn't have a specific plan and has no program to follow, then results aren't fully optimized.

If too many things get the focus, nothing gets the focus.

You cannot reach the physical gains you are looking for if you aren't following a regimen that provides consistent stimulus for growth in muscular strength and cardiorespiratory endurance. Repeatability is important, for several reasons in physical fitness.

Interestingly enough, this is one of the biggest knocks on the CrossFit philosophy and its workout programming. The argument is if you are trying to be good at everything, then you can't excel at anything in particular. Not a bad point, unless we're looking for a generalized fitness program. If a person want to perform at their peak in a specific sport, then of course that sport needs to be the focus point and workouts can, and should, be geared towards maximum performance in said sport. But this is also assuming that a CrossFit program doesn't have consistent focus points in itself. It certainly can; we just work variance into the program, primarily into the conditioning aspect of fitness. Movements are always repeated. Yet outside of benchmarks, specific workouts may not be.

Be ready for anything, by consistently practicing everything.

So for the general public, if everything isn't important, nothing is important. Confused yet?

Let's clarify, then: it's useless to focus on one little aspect of health without seeing the big picture-- overall physical fitness. However, in contrast to that, if you don't take care of the little things, how do you expect to excel at the greater things? The grandiose cannot come without support.

Which brings us back to you, the cherry picker. You cannot fulfill your goals of becoming the fittest "you" by merely doing a few of your favorite movements. You aren't just skipping unpleasant exercises, you are ignoring overall strength and conditioning. If something is difficult, and you don't try to get better at it, then of course it will remain a weakness. It will always be your goat.

I cannot tell a lie; it's you chopping down your own cherry tree-- full of ripe fitness, never to come to fruition.

Everything Is Everything
Time to replant and reap the benefits. Work ethic bleeds across all spectrums, all aspects of life, especially in the gym.

Everything is everything, in the sense that your work within the small stuff will filter through to the bigger items in life. The vigor you take while hitting your favorite exercise movement should be the same when attacking your weakness. If you find a certain lift difficult, or you hate an exercise, then ask yourself why that is. Do you find the struggle difficult? That's normal. Do you have personal limitations for one reason or another? Accept them and do the best you can. Do you simply dislike not being good at something? Check your ego and get to work.

"But I'm horrible at pull-ups." You never put the strength work in when you should. This doesn't mean just once in a while. Every week, people... and multiple times a week at that.

"But I just can't overhead squat." Mobility doesn't improve without perseverance. Settling for bad form will allow you to always settle for bad form.

"But I hate running." That's because you're not good at it. Very rarely does a person hate what they excel in.

Recommendations to Eliminate the Internal Cherry Picker:
1. Just show up.

• Making it in to the gym can be therapeutic, in the way that the community can help you rally around tough workouts or dreaded exercises. Sometimes just setting foot inside can help get the process started. Work from point A to point B, versus point A to point Z. Just show up. But obviously don't "just show up." Be ready to go to work.

2. Learn to embrace the suck.

• This fitness stuff is hard. It's not like you're sitting on the couch eating a slice of cherry pie here. Sure, the movements you hate can turn into small favorites as you improve, but more likely, they will remain the movements you hate. No one is condemning you for disliking something in life. Particularly that which makes us sweat. The fault comes if you want to be stronger, faster, and healthier and you are purposefully avoiding the things that will help reach those goals. Find the right attitude and get after it.

3. Stop taking "I don't wanna" for an answer.

• Set your workout plan and stick to it. Make the time. Yes, listen to your body-- don't force workouts or activities during injury. Common sense still applies. But if you aren't injured, be honest with yourself and get to work. Stick to your weekly routine of set days, no matter what the programming calls for. Your coach has a larger scope in mind, and that's the best part about having someone else create workouts for you; you won't skip the stuff you really need.

It is the dedicated we see make great strides. And the devil is in the details.

Life isn't a bowl of cherries, after all. To be successful in life you have to take on every challenge, every obstacle that you meet. You can't just pick and choose the ones you like.

- Scott, 7.21.2014

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

The Jerk

The Jerk

The Jerk

It can make or break you, the Jerk.  It's that tiny difference between a successful lift and the feeling of utter failure.

There you are, having cleanly racked a barbell to your shoulders, spectators cheering your name, a few even shouting quick motivational cues. You can feel the positive vibes. All eyes on you. Your adrenaline soars for an attempted personal record. A deep breath in, you brace, you dip, you drive, you drop under, aaaand... you miss lock out.  Hopes fall to the floor like a barbell full of bumper plates.

What a jerk.

Just like our focus on the Snatch and the Clean from previous years, all pieces of Olympic Weightlifting deserve attention in our pursuit of fitness and athleticism. Specific goals include overall strength, power, and coordination, while maximizing ROM and focusing on results.

Which brings us to the Jerk. That aptly named element of Oly Lifting that exists as part of each summer Olympics.

Olympic Jerk

Usually in conjunction with the Clean, the Jerk is a completion of taking an implement (typically a loaded barbell), and moving it from shoulder height to overhead. But it also can stand alone as its own lift and the move deserves a focus in itself.

Particularly because the Jerk is a dream crusher.

It sucks the life out of lifters. To hit a Clean but miss the Jerk can be traumatizing. It cuts you down to size; it picks you apart like a bully. The Jerk senses your weakness, leaves you insecure, and talks shit behind your back.

Like any bully, it needs to be squashed. Yeah, sure, we all know bullies have their own insecurities-- the Jerk is always playing second fiddle to the Clean, nothing but a shadow in the highlight reel of the Snatch. But a jerk is a jerk and needs to be put in its place.

Hammer technique and positioning and you can defeat this brute of a bully.

A handful of start and finish positions can and should be utilized to stage a counterattack on the Jerk. The goal is to build power and muscle strength and also elicit a central nervous system response (memory of body position) for future development.

Pow, right in the kisser.

Split Jerk Silhouette, courtesy of CrossFit Peoria

Jerk Checklist: 1. Set-up 2. Dip 3. Drive 4. Drop 5. Finish (base change to catch position in power stance or split position)

Let's focusing on a couple of these steps in conquering the Jerk...

Set-up Feet flat under hips, bar sits on the shoulders with the grip slightly wider than shoulder width. (A Snatch grip Jerk is a great exercise, but if we're looking at finishing a ground-to-overhead movement, the Jerk will occur in the front rack.)  Elbows adjust to sit below and slightly in front of the bar. Stance is approximately shoulder width. With neutral neck position, head is tucked slightly back allowing bar to pass.

Drive Extend the hips after a short and purposeful dip before dropping under the bar.  An early drop leaks power.  Use the legs and hips to drive the barbell into the air and past the face.

Drop Also known as the "re-dip," dropping under the bar creates the movement as a Jerk versus just a press.  Actively drive your body under the bar by pushing with the arms to use the barbell as counter momentum.  This is an under-utilized portion of the Jerk, causing misses of the lift when in actuality the barbell was plenty high in the air above the forehead.  It takes confidence in getting under a barbell, and experience in being brave enough to drop without losing stability in the core and midline.  Keep the bar over the center of the body rather than pushing it forward and away from a solid shoulder position.

The Jerk

Again, we use Jerks and related movements at Amplify to foster athletic development, and we can safely perform the lift even while members are learning the movement. See a synopsis from CrossFit.com here.

There are also plenty of great technique and instructional videos out there. Use the following as a starting point:

California Strengthhttp://www.youtube.com/user/CaliforniaStrength

When discussing barbell jerk technique, like other Oly Lifts it's flat out essential to have visuals. So first up is a slow motion Clean & Jerk by Chad Vaughn. Next in line is Coach Mike Burgener, well-known CrossFit instructor and the resident guru of Olympic Lifting. Finally, you see a few videos of elite level C&J, both men and women.

Slo-Mo Clean & Jerk

Coach Mike Burgener (more start-up instruction here)

Hossein Rezazadeh World Record

2013 Women's World Championships

We will not be putting too much emphasis on the kettlebell, but KB Clean & Jerks are a great conditioning tool. They look a little like traditional barbell movements, with similar hip action needed, but are definitely their own exercise.

Kettlebell Clean & Jerk

If we look at the common errors in Jerk development, it would make sense to examine a few limiting factors. What we often find are flexibility/mobility issues, bar path errors, and poor footwork. Overhead strength and confidence might be lacking as well, which can keep an athlete from developing that experience and repetitions with the lift so necessary to make gains.

Mobility We've focused on this in the past, but it is always a recurring theme: maximize your flexibility and range of motion, and your missed lifts will become fewer and fewer (not to mention you'll remain safe through the lift).

• Work all movements overhead: strict shoulder press, push press, push jerk, and split jerk.
• Remember, dropping under in a jerk is a high-skill move requiring balance and coordination. Warm-up is needed, as well as drills to maintain active shoulders. PVC and light loads will help alert the joints, namely the shoulder sockets.

Split Jerk, courtesy of CrossFit Mildenhall

Bar Path In a front rack, if the bar is not moving up past the face correctly then the whole lift is compromised. (IE: the bar moves too far down and away from the body in the dip.) Drop the hook grip, drop the elbows slightly, but remain tight.

• Lose jerks forward a lot? You're probably lacking the upright upper body strength and positioning, and maybe even the confidence, to get a good drive on the barbell. Correct this while keeping your chest and shoulders up on the dip and keeping the bar over your midline.
• Actively push yourself under the barbell as you drop. Drive fast under the bar, finishing with your head through yet still neutral. Maintain active shoulders, even after the catch.
• Keep pushing the bar upwards and move your body accordingly to finish your lift, instead of chasing the bar around the gym.

Split Jerk, courtesy of Catalyst Athletics

Footwork Perhaps overlooked in importance is our footing while dropping under the bar in the Jerk.

• Push Jerk: Move the feet from your start to finish position, jumping to landing if that helps, with a slight move in feet. No need to land super wide; you may get lower in your drop but it doesn't necessarily help stability in the lower body.
• Split Jerk:  This is the go-to for most Olympic athletes to drop deeper for potentially heavier weight.  Keep the bar over your center mass and move your feet in a lunge as you re-dip.  Since we can't get as much elevation on a heavier barbell through the drive, this allows a lifter to get lower underneath in the catch. Feet go as wide as a Push Jerk, but obviously split-- keep forward shin mostly vertical and back knee slightly bent. Finish your lift by pushing the front foot back a shuffle, then the back foot moves to return feet under center. This keeps the bar from moving forward too much as the lifter stands up fully.
• Squat Jerk: Landing is similar to a Snatch Balance, but this is quite the difficult move requiring enough mobility for a narrow grip overhead squat. Drop is fully into a squat. Some flexible Olympic athletes can be seen using the Squat Jerk in competition.

Jerk Footwork, courtesy of CrossFit Invictus

Now get to work standing up to that Jerk. Stay strong, friends, and remember to seek help from a trusted adult if needed.  And if you happen to get knocked down, wipe the dirt off and get back up fighting. You'll be better for it.

-Scott, 7.7.2014

Jerk Store

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

The Clean

The Clean

Sibling to the Snatch and in the same sentence as the Jerk, the Clean gets a focus in CrossFit because of the athleticism it develops. It is also one of the most difficult lifts we perform.

Take a look at the previously published Snatch write-up for similar focus points and explanation.

In quick review, the Olympic lifts are essential while pursuing fitness and athleticism, specifically overall strength, power, and coordination (while increasing ROM and focusing on results). They are of course the lifts we have seen for years as a part of the Olympics. We use the Clean and related exercises at Amplify to foster athletic development, and we can safely perform the lift even while members are still learning the basics of the movement.

So let's get to it.

In looking at Cleans, as with any important lift or physical exercise, some debate surrounds the move and the pursuit of the best and most efficient technique. Like the Snatch, a variety of start and finish positions exist as well as countless drills to build power and muscle strength. These lifts and drills for the Clean all aim for the same goal of standing a barbell up into a front rack position, and also hope to trigger endocrine and central nervous system responses for future development (energy use, hormone development, impulse transmission, and memory of body position).

Often times a Clean and that goes through a full squat gets the designation "Squat Clean" in CrossFit. Interestingly enough, there is no such thing. (n00b)

A Clean is a movement where an athlete picks the barbell up off the ground and "cleanly" stands it up in the front rack position. The term Power Clean is used to refer to such a powerful pull that the athlete did not need to drop under the bar as much, and thus a full squat was unnecessary. Power Cleans always/must keep the hips above parallel in the catch before standing. Calling a Clean a Squat Clean is mostly for beginners to help them understand the difference and also realize a trained athlete must squat fully in order to receive the barbell for maximal load. If the term "Hang" is used, it means the barbell starts up at the hips at some point... not the ground. High-Hang, Hang, and Low-Hang are common terms for positioning that starts higher than the floor.

Coming from the floor, both the Clean and the Power Clean use the same mechanics, so the remainder of this write-up can pertain to both.

• A synopsis of the Clean from CrossFit.com can be found here.
• A Weightlifting 101 section on USAWeightlifting.com can be found here.
• A write-up of Olympic weightlifting from CatalystAthletics.com can be found here.

Although the general Olympic Lifting community stays away from high repetition workouts, CrossFit embraces and pushes these into its weekly programming as well as its competitions. The critique is that an Olympic Lift like the Clean should be done explosively, at a repetition rate that develops speed, power, balance, and coordination. The argument is that in order to develop this type of lift it should be performed with no more than 1-5 reps at a time, in a small set range. CrossFit often pushes upwards of the 100 rep mark for the metabolic conditioning effect and concurrently gets knocked for it. A response to this critique is that the movements used for conditioning purposes are at loads that are generally not near a 1rep max, and can be executed safely with efficient movement to develop strength endurance. Nonetheless it's a valid argument against our system, and one that questions overtraining or potential injury. This is why a smart workout progression and great technique are stressed in any good CrossFit gym.

Also debatable is the starting position of the feet. A wider stance may better suit more experienced lifters but a typical pulling position under the hips is best for most. Novice athletes tend to land extremely wide instead of in a squat stance and foot position. This will all be adjusted to the lifter according to skeletal frame as well as flexibility. Terms may differ (jumping vs. extending), but in general, a pull and land position are required.

Finally, width of grip on the barbell can vary. Again, this is mostly due to flexibility and the best set-up for a strong Jerk position. What doesn't tend to change is the need for a hook grip as an athlete progresses and wants to develop a heavy Clean.

A quick note on hook grip, for those ready: Let go of the hook grip in your "catch" as you drive your elbows up into your front squat position. Some athletes have the flexibility and confidence to hold on to the hook grip through the Clean and before preparing for the Jerk (if called for), but most people will allow the barbell to move onto the fingertips better by releasing the thumb. Play around with what's best for you.

Let's see what else we're focusing on with some quick video demos on Cleans.

California Strength http://www.youtube.com/user/CaliforniaStrength

We will stick to focusing on barbell Clean technique, but much of this can relate to any other object as well... although the body position will change slightly depending on the implement (dumbbells, medicine ball, heavy stone, keg, or other item).

Next up is a slow motion Clean & Jerk by Olympian Chad Vaughn. Focus on the Clean as he explains back angle, shin position, and riding down into the squat.

Slo-Mo Barbell Clean

Note that the set-up for the Clean is slightly modified from a traditional Deadlift starting position. Kelly Starrett, with help from Jesse Burdick and Diane Fu, goes over the basic differences in this excellent video: Deadlift vs. Oly Lift Set-up.

Other videos for reference...

Coach Mike Burgener (more beginner's instruction here)

USA Weightlifting How-To

Which leads us to the final points. What can we gain from all the debate and research as well as coaching and athlete testimony and video? What is usable for us mere mortal athletes... the person simply looking to develop fitness from the Clean?

A Quick Clean Set-up Checklist: 1. Feet flat 2. Arms straight 3. Chest up 4. Back set 5. Hamstrings loaded

Slight nuances in form are mostly a result of a person's specific biomechanics and coach/athlete preference.

Common Errors in Clean Development: 1. Flexibility/Mobility 2. Bar path problems 3. Too much arm involvement 4. Poor hip extension 5. Immature squat technique

Mobility We've focused on this in weeks and years past, but it will be a recurring theme: maximize your flexibility and range of motion, and your missed lifts will become fewer and fewer (not to mention you'll remain safe through the catch). Make sure you can properly hang power clean, power clean, and front squat first. Remember, this is a high skill move with lots of balance and coordination required. Warm-up is needed, which includes drills and segments of a full Clean. PVC and light loads will help alert the joints, namely the hip sockets.

Bar Path This is the most common flaw, and starts in the set-up. If the bar is not moving up the body correctly from the ground (ie: moving away from the body at the start) then the whole lift is compromised. A very common result from a very common error. Correct this while keeping your chest and shoulders up and over the bar and your success rate increases immediately. Which leads us to...

Hip Extension It's the point where the barbell gets to what is commonly referred to as your power position... the bar makes contact with the very top of your thighs and you've put an acceleration on the weight in set up for triple extension (hips, knees, and ankles). It is sometimes coached as the "jump," although that can often be a bad cue for certain people, since they may move to the balls of their feet too early or kick the bar out from their hips too far à la a kettlebell swing. Full hip extension is a requirement in a max effort Clean.

So... can you spot successful lifts with good form? But more importantly, knowing what to do and actually doing it are two different things. Get to the gym and be ready to get better.

Just tell your significant other you'll be cleaning. And done.

-Scott, 6.24.2013