Dedication

Dedication

In a time where the world seems to have one giant attention deficit issue, loyalty is hard to come by.

After any setbacks, any wane in motivation, any results not experienced quickly enough, we see people jump ship. Abandon their fitness routine, sometimes after just a few short months, and try the next big thing. A perennial search for the new what-next in exercise and nutrition, looking for that quick fix like the cheap thrill of an action movie. Lots of excitement, absolutely no substance.

Spoiler alert: hard work is never easy. The path of least resistance, on the other hand, is.

Not just that, it's also the bounce around that can affect progress with personal fitness. Switching from one style of programming to another, then back again, never settling in to give the body a chance to adapt and benefit.

Even within CrossFit, consistency is key. Variance will get results, but consistency is the glue that can make those results optimal.

Work, benefit, build gains, and work again. Slow and steady, bit by bit. Like a good movie unveiling its plotline, the molding of you takes time.

Say "what" again...

What's the difference between dedication and stupidity?
It's been another summer of hard work. Another summer of blood, toil, tears, and sweat. We put in some dedicated time at the gym, seeing major fitness benefits through the hot summer days. Being persistent isn't stupid, as long as a negative impact doesn't arise. It's definitely a fine line, however, between being determined and being stubborn.

Let's clarify, then. Determination is not just a degree of stubbornness, it showcases tenacity, purposeful fixation, and the will to fight adversity.

Devotion to a program is often the best effort you can give to fitness. One day does not make or break the man. One day does not make or break the woman. It's a series of great things in life that leave the lasting effect. A lifetime of devoted physical movement and nutrition outside the gym matter as well, even with lazy days and cheat meals, or sneaking treats and dietary lapses... you know, the stuff that keeps us human.

Come with me if you want to live.

Where does dedication fit into the process of progress?
Many of us are in a constant fight with ourselves, yet it could be we're in search of something we may not realize we've already obtained. Maybe we have our sights set on a great body. Maybe instead of aesthetics it's a PR on a barbell lift or an addition of a certain gymnastics skill. But remember to take compliments and realize if people notice your progress enough to make a comment then that's direct feedback you're on the right track.

Stay dedicated. Celebrate the little victories and inspire the future you.

With all the push forward, with all the drive to become better than yesterday, we sometimes forget to look in the mirror to realize how awesome we already are.

Yes, our fitness journey is ever-present, and as a writer I constantly push readers towards the next piece of life... what will you do this year? Where are you going? What will you be? But it's also huge for our self-esteem and our overall wellness if we realize that once dedicated, we've actually started to do exactly what we set out to do. This doesn't mean we should become complacent. It just means the process is well underway.

And if it isn't? Okay, well, start today. Set a goal, dedicate yourself to a program, and move ahead with a plan of action.

Mark it zero.

Yippee ki-yay, Django.

Adios, Bart.

Is there a sure-fire way to remain dedicated to physical fitness?
The short answer? No.

Through the ups and downs of motivation, determination, and commitment, anyone's dedication can falter. In particular times of stress or busy personal schedules, our workout routines are affected; we can lose focus or time or energy. It is often easier to go into binge fits with comfort food or beverage indulgences or veg outs on the couch instead of creating time for exercise and healthful meals.

There are some tips, however, to both staying committed and knowing when to change loyalty, if needed. Here are the takeaways I leave to you at the end of each summer.

Recommendations:

• Be patient.
  Progress can come in waves, like a fury of new turns in the storyline of life. Delays in start times; skips in the film. Use these as reminders that nothing comes without hard work. Stick with it.

• Be persistent.
  Consistency pays off in the long run. Quality time spent pursuing your fitness goals will allow your body a chance to see results and your mind to benefit from the experience. This is a potent combination, and strikes a confidence in oneself that only fuels more progress.  Feed the fire.

• Know when to quit.
  Here's the plot twist. If a lifting session or some post-workout skill work aren't going well, then a new PR or your first muscle-up probably won't happen on your 50th attempt. Remember, being persistent is one thing, being stupid is another. Too many issues with the program? Dedicated time spent still didn't produce rewards? It is indeed time to cut your losses and find a new focus. Live to work another day.

So, that brings the Words of the Week articles to a close for another summer. As always, I wish everyone the best in becoming better than yesterday in all that you do. Stay at it, remain dedicated, and good things will come... even if it's little by little.

If life is a movie, I can't wait to see what happens next.

Thanks for taking the time to read, this summer and always.

- Scott, 8.18.2015

Muscle-ups

Muscle-ups

Another milestone worth highlighting, the muscle-up is a particularly challenging movement for those in the CrossFit world who lack any previous gymnastics background.

It's easy to explain why people like them, though; once witnessed, why athletes who first step into a CrossFit gym set their sights on accomplishing a muscle-up.

Plain and simple, the muscle-up looks cool.

Muscle-ups are like that middle school crush-- attractive and popular and seemingly unattainable. And a lot like that fleeting feeling of teenage turbulence, if ever attained, muscle-ups can confusingly become more work than ever believed. It's because we're always wanting more, always striving to be better. One muscle-up is never enough, we want to string multiples together... and efficiently.

Keep these off the hot girl/hot guy pedestal, however, because a muscle-up is just like any other difficult movement in the gym. And there are plenty of those in the fitness sea.

So let's jump in head first to battle this beast from the depths of gymnastics lore and bring the muscle-up progression to light.

Image courtesy of CrossFit Ignite Sydney

What prerequisite strength exists for a muscle-up?
Similar to our previous focus on pull-ups, let's clear up some prerequisites for strength and skill before looking at specific drills in the developmental progression of a muscle-up.

Naturally, we've come to realize the online hate of the gymnastics kip often utilized in CrossFit. "Cheating," it gets called. What's interesting is that we rarely see the sport of gymnastics get bashed for using momentum in competitive programs or in the Olympics every four years.

There's a reason for this: gymnasts, both men and women, have a baseline of muscle strength that allows them to safely use body momentum in their movements and routines.

Pull-up Muscle Groups

Pull-ups Compared to a kip, strict pull-ups are a safer movement for a beginner. A strict pull-up helps develop muscle strength in the latissimus dorsi, the biceps, and to some extent the rhomboids and trees major in the back. These are similar pulling muscles involved in both the bar and ring muscle-up, so therefore it makes sense that a prerequisite for any muscle-up training is exactly that: a pull-up, both strict and kipping.

The movement of the gymnastic kip can be taught on the pull-up bar simultaneously as the strict movement to help embed the concept through routine, yet this involves some quality coaching. While upper body strength is acquired, so is the idea of generating momentum. Proponents of kipping cite the athleticism it requires and develops; coordination is necessary for hip recruitment in order to use swinging momentum correctly. The kip fosters a body awareness akin to other muti-joint movements we see in Olympic weightlifting or sport-specific actions like throwing or jumping.

Kipping practice can be done before or after a workout, although afterwards would generally mean a person works while fatigued. This is not immediately unsafe, but overtrain while already muscle fatigued and that's a recipe for potential disaster.

Just remember that kipping without at least some basis of strength is not productive.

Ring Dips If a CrossFit athlete has a kipping pull-up, the next requirement for the muscle-up is a ring dip. While box dips and stationary bar dips are all well and good, the rings obviously throw a snag into things because of the multiple planes of movement that the gymnastics rings allow. This stabilization is what we are seeking; that shaky movement will eventually tighten up.

Strength development tends to take time for the dips, plus, these are stereotypically quite difficult for women because of the necessary upper body control.

Shoulder Mobility The transition from the pull-up to the dip portion of a muscle-up requires stable but mobile shoulder sockets. Because the ring dip out of the muscle-up is initiated in a deeper starting position than usual, new athletes whose pull is not as experienced and therefore not as high up on the rings tend to struggle to turn their pull over for the transition.

Check mobility videos to maintain a healthy and prepared shoulder. It is an absolute necessity in the grind of a muscle-up; a stable shoulder is needed to turn through the very strength-intensive transition.

Image courtesy of Hammerhead Fitness

What progressions will help acquire a full muscle-up?
Getting the most from your work in the gym means being smart about what scaling options you have and how to correctly move up a progression to the real thing. This holds true with the muscle-up, both of the ring and bar variety.

Below are some options for strength and skill development:

Ring Rows: A great start for the absolute newbie.  The more horizontal the body, the harder the ring row, but also be careful to try and emulate a more upright pull-up motion to work the lat muscles correctly.

• Do keep the core tight and complete the full range of motion for best results.
• Don't think these are for wussies. Ring rows can be brutal, even for the experienced.

Hollow Body Position: Underrated, at least on the pull-up bar, and usable not just as an exercise in itself. As a good counter balance, the hollow position builds core stability while keeping posture, on the bar in particular. This transfers to many other aspects in gymnastics and CrossFit.

• Do practice hollow rocks on flat ground and apply it to your starting position at the bottom of the muscle-up. A tight midline aids the stretch reflex during the loading phase of a kip as well.
• Don't get frustrated. Hollow positioning is not easy. (Unless you grew up a gymnast... lucky.)

Gymnastics Kip: A kip can be small or big in terms of the swing, and therefore can be used to eke out just one additional rep on a set of muscle-ups until failure or during a first muscle-up attempt with a humongous "load-up." Hips are essential, whether on rings or on the bar.

Working on stringing more consecutive bar muscle-ups?  Remember to push away at the top to use a bigger "chest through" load-up swing in the later rep numbers as you near your max. On the rings, work neutral grip and allow the body to swing with hands pushed forward/out slightly to help a full kipping motion for success.

• Do generate power from the hips to get them up and turned over.
• Don't worry if you get a muscle-up, or multiples, and then "lose" them for a day or more.  They come and go quite often. Stay at it.

Transition Work: A few options exist in working the transition of the muscle-up. A common one involves dropping the rings down to ring dip level or below, and allowing the feet to assist in getting from a ring row position to the bottom of the ring dip. See a video here for quick tips.

• Do work over time on using less legs will develop strength in the turnover. This is definitely different than a free-swinging kip to transition, however, so use this in conjunction with the next drill.
• Don't stay put in this drill from the ground. Full hollow body extension on the rings or the bar is quite a bit different and where you want to go with your progression.

Muscle-up Transitions

Assisted Muscle-ups: A coach or partner can be a huge help in assisting that last portion of the pull to get on top of the rings/bar in the transition. This is great when the kip looks good and the ring dip out of the muscle-up can be obtained but it's that pesky transition that is holding everything back.

• Do keep the rings in tight to pull them along the chest to directly under the armpits. Shoot the chest through and look at the toes, if that helps.
• Don't pull to the bar or the rings, pull up and over.

Image courtesy of the Rx Review

Multiple Reps: Once one muscle-up has been achieved, obviously efficiency with multiple reps is the next goal. Kipping out of the bottom of the dip can happen with the legs behind a bit to continue to use momentum. A typical knees to chest kip for the dip can be utilized for those a bit slower and at the starting level of linking muscle-ups together.

• Do work on maintaining a tight midline and great hollow position to maximize hip drive for consecutive reps. At the very top, lean back and fall into the next forward swing.
• Don't get anxious. Be patient for the right time to pull on consecutive reps.

http://www.hookgrip.com Store Instagram: http://instagram.com/hookgripstore/ Main Instagram: http://instagram.com/hookgrip/ Facebook page: http://www.facebook.com/hookgripdotcom Twitter: http://twitter.com/hookgrip Extended version here: http://www.youtube.com/watch?v=hXVNoKDF2Yo The music is the group "The XX" and the song name is "Intro" 2011 Reebok CrossFit Games in Carson CA. July 30th, 2011.

Strict Muscle-ups: In need of a whole other challenge? Dead hang muscle-ups are strictly for those ready. Pun intended. Use a false grip to help the wrist on top of the rings and get a big pull before working to crank the elbows back and chest on top of the hands.

See videos here and here for great visuals on the body positions needed to complete this huge piece of muscle-up extra credit.

Image courtesy of Box Life Magazine

Now you'll really impress the popular kids.

Get a video so you can see yourself move, ask for coaching cues, and then celebrate your success with the public. This is one feat that deserves bragging about. No fish tales, however-- be honest, be persistent, and good luck!

- Scott, 8.11.2015

Injuries

Injuries

You could get injured doing CrossFit.

You could get injured doing Olympic weightlifting, kipping pull-ups, or handstand push-ups. You could get injured while running, biking, swimming, or rowing. You could get injured doing bench press or bicep curls. You could even get injured during a yoga session on your living room floor.

You will NOT get injured if you are sedentary.

Without physical movement, you will be safe from any trauma of muscular exertion and metabolic work. Your body won’t ever experience workout fatigue, oxygen debt, or delayed onset of muscle soreness.

No activity, no injuries, no worries.

At least temporarily.

Instead of injury, of course, you may lose longevity and livelihood. Illness or disease could set in. These aren’t immediate injuries, per se, but are instead quite a bit more devastating.

No activity, no injuries… no benefits.

What issues currently plague human health?
For starters, heart disease is the leading cause of death for both men and women. About 600,000 people die of heart disease in the United States every year— that’s 1 in every 4 deaths. (1)

Each year about 715,000 Americans have a heart attack. Of these, 515,000 are a first heart attack and 200,000 in people who have already had cardiac infarction. Coronary heart disease alone costs the United States $108.9 billion each year. This total includes the cost of health care services, medications, and lost productivity. (2; 3)

Secondly, diabetes is so prevalent now that 1 in 3 Americans born after 2000 will develop Type 2 diabetes. This is directly related to poor diet and lack of exercise. 29.1 million people in the U.S. currently have diabetes; this equates to 9.3% of the population. 21 million people are diagnosed; 8.1 million people are undiagnosed. This results in 27.8% of people with diabetes being undiagnosed. (8)

Finally, obesity rates are alarmingly high in America. No state in the U.S. has a prevalence of obesity less than 20%. This means that more than one-third of U.S. adults are obese— 78.6 million Americans, or 34.9% of our population. Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. (9)

Are there concerns over the safety of physical activity?
Healthy lifestyle habits, including nutritious eating and physical activity, can lower the risk of becoming obese and developing lifestyle related diseases. We’ve known this for decades.

Obviously the goal is to be as safe as possible while being active. And further, if you believe CrossFit, or any method of fitness, increases the likelihood of being unsafe, then you should find something active that lowers your perceived risk. But if perfect safety is really a concern, then running, weightlifting, and quite a few other modes of exercise should be checked off your list. While we’re at it, be wary of playing pick-up basketball with friends or running around with your kids in the backyard. While these injury rates are often unreported, it’s definitely viable that weekend warriors and Turkey Bowl heroes have an increased risk of injury equivalent or greater than weekly fitness grinders.

The safety first philosophy is always a good one, but major concerns over physical activity, namely CrossFit, are seemingly cloaked in something else entirely. Ego? Ignorance? Misunderstanding?

Fitness professionals and physical therapists ultimately want what’s best for the health and well-being of the general public. This is great and never an issue. The pursuit of safe movement is valid and necessary in any athletic endeavor. Bad form, incompetent trainers, ego over safety? By all means, critique and strive for change. Still, ever see the CrossFit "fail" videos? Much of what gets shown and laughed at isn’t even from a CrossFit gym.

So what are accurate injury rates as we compare methods of training? Let’s check the stats below.

What is the statistical risk of physical training?
If we look at the statistics of workout injuries across any fitness regimen, we see a large discrepancy in what gets reported. We have an issue with what is argued as truth versus hearsay.

Yet while some items remain debatable, all legitimate data gets compiled in reference to number of injuries per 1,000 training hours.

Let’s look at some common exercise and movement trends and their injury rates. References are noted.

• Running & Triathlons: There is a prevalence of somewhere between 5.5 to 12.1 injuries per 1,000 hours of training in running and triathlons. (Korkia, 1993; Zwingenberger, 2014)
• Gymnastics: Injury rates range from 3.5 to 22.7 injuries per 1,000 hours of training at the club level to college gymnastics. (Mahler, 2008)
• Bodybuilding: 45.1% of the test subjects reported some symptoms of physical injury while training, but the overall injury rate reported was 1.0 injuries per 1,000 hours of training. (Siewe, 2014)
• Power Lifting: 43.3% of tested Powerlifters complained of injury-related problems during workouts, however the injury rate reported was 1.0 injuries per 1,000 hours of training. (Siewe, 2011)
• Olympic Lifting:In an incorporated investigation of the incidence and prevalence of injuries among both elite Olympic weightlifters and Powerlifters in both 1995 and in 2000, in both sports and across both time periods, the tested subjects incurred 2.6 injuries per 1,000 hours of training. (Raske and Norlin, 2002)
• Strongman: There is a rate of 5.5 injuries per 1,000 hours in Strongman strength training. In terms of region of injury, the most common locations were lower back (24%), shoulder (21%), biceps (11%), and knee (11%). Researchers observed that strongman athletes were almost two times more likely to sustain an injury when using strongman implements than when using traditional resistance-training methods. (Winwood, 2014)
• CrossFit: CrossFit has an injury rate of 3.1 injuries per 1,000 hours of training. (Hak, 2013) CrossFit has an injury rate of 2.4 injuries per 1,000 hours of training in regards to true incidence versus prevalence. (Giordano, 2015) In both reports, zero cases of rhabdomyolysis were reported.

Riskin' it...

Is CrossFit dangerous?
There are quite a few online articles criticizing CrossFit for being dangerous; criticism exists in everything from small blogs to the Washington Post, CNN, Men's Health, Huffington Post, Breaking Muscle, and ESPN.

The most recent ado in the CrossFit injury debate is the information released from an Ohio State University study performed in 2013. The study, entitled CrossFit-Based High-Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition, included 54 original participants, of which 43 completed the 10-week CrossFit exercise program challenge. The results were subsequently published in the National Strength and Conditioning Association’s Journal of Strength and Conditioning Research.

The conclusion? Participants burned fat and expanded their VO2 max (volume of oxygen uptake).

The kinesiology doctors of the research study inferred from their data, "a CrossFit-based high intensity power training program can yield meaningful improvements of maximal aerobic capacity and body composition in men and women of all levels of fitness." (11)

However, the study also reported that 16% of the 11 participants who didn’t finish the 10 weeks cited “overuse or injury” as their reason for failing to complete the study. The authors also called into question “the risk-benefit ratio for such extreme training programs,” even cautioning that the measured improvements from CrossFit training “may not be worth the risk of injury and lost training time.” (11)

At which point, CrossFit Inc. fired back at what they called “junk science” with a full lawsuit, and in turn incited much of the internet public to label this move as bravado... as well as some other choice words. The issue that CrossFit Inc. stated through Russell Berger, a head trainer and legal advisor, was that "overuse injury" wasn't a defined term by the Ohio State associates, but more so, when questioned, the nine subjects that the NSCA/Ohio State Devor study claimed were injured have all sworn to the court that they were actually not injured throughout the course of the program. (12)

Confusing? Definitely. Yet rightfully questionable on a few angles. Is CrossFit Inc. in fact a bully, or alternatively, did CrossFit simply stand up to the fitness scene with confidence?

The decision lies within.

So as we conclude, indeed, there is an inherent danger in physical activity, and yes, you could get injured doing CrossFit.

Of course, there’s always the contrary to consider.

- Scott, 8.4.2015

References

1. Murphy SL, Xu JQ, Kochanek KD. Deaths: Final data for 2010. National vital statistics reports. 2013; 61(4).
2. Go AS, Mozaffarian D, Roger VL, Benjamin EJ, Berry JD, Blaha MJ, et al. Heart disease and stroke statistics — 2014 update: a report from the American Heart Association. Circulation. 2014;128.
3. Heidenreich PA, Trogdon JG, Khavjou OA, et al. Forecasting the future of cardiovascular disease in the United States: a policy statement from the American Heart Association. Circulation. 2011;123: 933–44. Epub 2011 Jan 24.
4. Heron M. Deaths: Leading causes for 2008. National vital statistics reports. 2012; 60(6).
5. CDC. Disparities in Adult Awareness of Heart Attack Warning Signs and Symptoms — 14 States, 2005. MMWR. 2008;57(7):175–179.
6. Centers for Disease Control and Prevention. State Specific Mortality from Sudden Cardiac Death: United States, 1999. MMWR. 2002;51(6):123–126.
7. CDC. Million Hearts: strategies to reduce the prevalence of leading cardiovascular disease risk factors. United States, 2011. MMWR2011;60(36):1248–51.
8. CDC. Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: U.S. Department of Health and Human Services; 2014.
9. CDC. Obesity prevalence across states and territories. Prevalence of Self –Reported Obesity Among U.S. Adults by Race/Ethnicity and State, BRFSS 2011-2013.
10. Beardsly C. Which strength sport is most likely to cause an injury in training? Strength and Conditioning Research. 2014.
11. Smith MM, Sommer AJ, Starkoff BE, Devor ST, et al. Crossfit-based high intensity power training improves maximal aerobic fitness and body composition. Journal of Strength & Conditioning Research: 2013:27(11):3159-72.
12. Berger R. NSCA “CrossFit Study” Fraud? The CrossFit Journal: 2013.

Handstands

Handstands

For many, being upside down is scary. It's the opposite of feeling safe and comfortable. The antithesis of how we want to end up in any given hour of the day. It can be an awkward feeling and, because the sensation is so foreign, one we only momentarily like to experience.

It's a roller coaster ride, not just in the physical sense but in emotional terms as well.

Unless you're a toddler in the hands of a playful parent, being upside down generally means something went wrong. In many cases being upended in an athletic event resulted from a trip and a fall or a flat out dangerous mistake.

Gymnasts use handstands regularly, but our general public obviously does not. There are a few other sports where being upside down is part of training or competition, but those are rare compared to most of the movement we see in sports worldwide, so therefore most people don't lock handstands into their exercise routines.

In the fitness pursuit, however, much can be gained from turning our rooted and natural bipedal movement on its head.

So keep your hands up and your eyes open because we're about to conquer this movement like the big drop of an old wooden roller coaster.

Why put your body in a handstand?
If we're looking to develop overall strength in a fitness program, then being in a handstand is a powerful position. If a full handstand is not possible, even with support of a coach or a wall, a scaled version will still provide payoffs. General shoulder health is a necessary prerequisite, but there are a series of muscles that benefit greatly and actually develop from being upside down while pressing and/or stabilizing against gravity.

Besides the deltoids of the shoulder socket, handstand work also provides stimuli to the triceps in the arms, the trapezius of the back and neck, and the midline stabilizing muscles we generally refer to as the core: rectus abdominis, back extensors, and the obliques, to name a few.

Another benefit is proprioception in the brain. This refers to the ability to sense body position, motion, and equilibrium. Handstands also develop the central nervous system (CNS) as it responds to being upside down. It's a kinesthetic awareness we can more simply call athleticism.

Handstand Muscle Groups

Why are handstands so hard?
Hand balancing presents one of the biggest challenges for me personally. Without a gymnastic background, and with height and long limbs, handstands are a self-proclaimed goat; my weakness. Many people are like myself: if something is difficult we tend to shy away from that movement.

In the front row of handstand culture is the sport of gymnastics, leading the ride now for centuries of human performance. Lifelong gymnasts literally have a leg up on any new competitors or adults learning the gymnast ropes as best as they can for a generalized physical preparedness program such as CrossFit. This isn't to say that any person off the street should give up or never pursue a handstand. Instead, it's a reminder that formative years matter for more than just music and language development-- we know that physical skills and related endeavors also harness themselves in the developing brain much easier than that of an adult.

Yoga enthusiasts know the pose as a downwards facing tree, which is essentially the same thing as a handstand. For the public and those just starting in yoga, this pose will require years of development just like a gymnast.

Whatever the case, a quality handstand is a feat lost on so many... myself included. The combination of strength and skill and mobility is a tummy turning corkscrew of a requirement. But this difficulty is part of the challenge; it's part of the fun.

Keep in mind that the human body has developed homeostasis on years of inner ear balance while walking upright. So if you struggle with handstands, don't beat yourself up; buckle up, seek knowledge, and find practice time to build from the ground up.

What are some tips for handstand success?
CrossFit.com added hand balancing to its regimen immediately upon onset with Coach Greg Glassman's background as a gymnast spearheading the inclusion. Read his full article here.

Other tips for success depend on one's handstand experience. Are you a complete newbie, or have you accomplished some skill development but are in need of additional resources?

Whether you’re looking to develop your skill and strength for handstand push-ups, free standing handstands, or simply unassisted wall climbs, let’s check out some movement ideas and quick guidelines on the fast track upside down.

Movements For Handstand Development
Hollow Rock Holds:
A great start for the absolute beginner, and also a staple for other gymnasty moves like pull-ups and toes to bar. This is a static global flexion that tightens from the legs through to the shoulders.

• Do keep the core tight, the lower back flat on the ground, the shoulders active by the ears, and the quads and glutes on and activated.
• Don’t think these are for wussies. Hollow Rock Holds can be brutal, even for the experienced.

Hollow Rocks

V-ups:
Used correctly, this can foster some of the greatest strength development for those without much core strength, but it does include movement in the midline while a handstand requires tight muscle control.

• Do know when to scale. Knees can bend until a straight leg movement develops.
• Don’t forget your hollow position. This is meant to be a skill transfer; don’t lose sight of the correct positioning needed.

Piked Push-ups: Although these can be awkward and do require strength, balance, and bravery, some prefer this scaled version for the full Handstand Push-up against a wall.

• Don’t leave behind Hollow Rocks. Continue to fight for a straightened midline that will lead to a strong handstand.

V-ups

Wall Climbs:
These are rough. While utilized as another scaled option to the Handstand Push-up, this is also a great alternative to handstand walking in workouts. The hand over hand push into the wall recruits lots of CNS energy as well as shoulder socket muscles to make this move nearly as tough as a HSPU.

• Do be careful of foot height. If you're wary of being face first in the wall, stop the hands early and remember to always tuck your chin for a somersault if you start to tumble.
• Don’t lose body position. Wall Climbs can be frustrating in a workout and often people push their hips and chest at the wall, forcing an unnatural extension in both the shoulders and the lower back.

Wall Climbs

Static Handstand Holds:
In many ways, if you can kick up into a handstand against the wall, these are easier than a Wall Climb. Facing away from the wall requires strength and solid hollow positioning, but can also put a person into too much lower back extension. Keep the heels on the wall, not your butt.

• Do use a trustworthy coach to help you with your kick up. Use a static hold as a confidence booster.
• Don't use these to absolute failure since crumbling with bent elbows spells disaster.

Handstand Holds

Handstand Push-ups:
In CrossFit, this becomes the Rx go-to for both workouts and local competitions. Strict HSPU demand strength, kipping HSPU require skill, both tend to fatigue fairly quickly as the rep count goes up. Either way, keep hand position similar to that in a Push Press or Push Jerk in the sense that we want a "V" shape with our head coming in front of the hand line. For safe and efficient movement in the HSPU, push the head through the imaginary window like finishing a barbell move.

• Do check resources and videos like the one below to see progressions for kipping. Notice the hand position as the head touches in a headstand. Kipping can occur facing the wall to develop confidence and posture.
• Don't neglect strict Handstand Push-ups. Also be careful of letting your entire bodyweight rest on the head while upside down, compromising neck/spinal safety.

Get our #1 movement progressions app - The GWOD Spot - now available in the iTunes (http://is.gd/GWODSpot__iOS), Google Play (http://is.gd/GWODSpot_Android), and Kindle (http://is.gd/GWODSpot_Kindle) App store! In this series, Coach Carl breaks down the progressions for the Kipping Handstand Push Up, one of the most popular movements.

Freestanding Handstands & Handstand Walks:
For the elite in the handstand spectrum, walks and freestanding handstands (as well as freestanding HPSU) are a great new standard to aim for.

Drills include, but are not limited to: shoulder taps, headstands to handstands, "holds & splits" from the wall, and "holds & splits" with a coach/partner.

• Do find time to practice so that quality hand, head, and shoulder position can allow balance to be achieved. Grip with the fingers. Stay hollow. Squeeze lower body tight as well. Work every day, if possible!
• Don't lose position. Work on global extension versus local extension. This means controlled arching is only necessary to move in the Handstand Walk. Otherwise, fight for a perfect handstand position during stationary work, as seen below.

Image courtesy of Ring Fraternity.

Straight vs. Arched Handstand. Image courtesy of Yuval Ayalon.

Handstand finger grip. Image courtesy of Rough Strength.

So, as the ups and downs of examining handstands come to an end, I wish you luck and remind you to be resourceful-- find the pieces that cause you the most frustration and tunnel through them, full speed ahead. Scream-laugh your way through trips and turns and hopefully you'll find success at the end of the track.

Keep at it and enjoy the ride.

- Scott, 7.28.2015

Setbacks

Setbacks

Reversals or delays in progress, setbacks certainly happen... and more often than we'd like.

Success in and outside of the gym occurs on a monthly basis. If you've been putting in hard work, you already know this. Look where you are compared to where you started; how far have you come?

No matter the length of your fitness journey, or how small the results, there are definitive accomplishments. Maybe it's been a recent PR in a barbell lift, maybe gymnastics movements are coming along more efficiently, or maybe nutrition habits have been on point and you've reaped the benefit of correctly fueling before and after workouts.

So, the gym life is cruising along, and then bam... a huge wall of reality hits and a setback stops us dead in our tracks. Or worse, we're knocked backwards, reeling from a bad day or an off week, our world of fitness suddenly smashed and leaking like a spilled milkshake. All that tasty goodness reduced to mere ant food.

Panic sets in, because that's how we are-- we worry that all previous gains are lost. What strength or skill we used to have will never return. What clicked before will now evade us forever.

So how can we use setbacks in a positive vein? How do we see past any stalls in personal training to maintain headway? Is it possible to have any good come from the bad?

Yes and no.

It is resiliency that can foster success. But it's also crucial to realize our limitations to best spend our time and energy, specifically in sport or fitness endeavors.

How can setbacks provide motivation?
Determination is not just a degree of stubbornness, it includes the will to fight through adversity. Determination showcases tenacity and purposeful fixation. The goal through setbacks, then, is to stay grounded in reality and use this base to build again.

More specifically, any time we find ourselves tripped up and waist deep in the muck of a setback, we are forced with two choices: 1) give up, or 2) battle onward. The latter not only exudes character, it develops it.

I've touched on similar issues in past pieces like Failure, Progress, and The Fitness Equation.

We're not just examining injuries here. We're talking about a lapse in training mentality, a stifled competitive nature, or a loss of interest or drive. After all, if you stick with physical fitness long enough, there are bound to be ebbs and flows in motivation. It's only natural that some days feel bogged down in routine. The key is finding the light at the end of the tunnel like the end of a great nursery rhyme.

"Ring around the rosie, pocket full of posies, ashes, ashes, we all fall down."

You are no more over-and-done after a setback than a toddler playing this childhood game with friends. Laugh, stand up, and dust yourself off. Back in the circle you go.

Ring around the rosie...

How can setbacks provide input?
As we age, any athlete will undoubtedly find that work capacity diminishes while recovery demands expand. It is a natural part of human life; our body tissues deteriorate at a rapid pace once later years set in. Mobility issues become more rampant and strength significantly diminishes as specific hormone levels change; people experience a dip in testosterone and estrogen after menopause (and male menopause). [1, 2]

It is well-chronicled that a sedentary childhood can set up a sedentary adulthood which of course can lead to disease and early death. From generalized inflammation to cardiac disease, our diet and exercise directly contribute to our daily aura. We know this, and know it well, in the hangover effect of a previous day of binge eating or drinking.

The trained and physically fit body has a resilience to all of this.

Still, the setbacks we might feel as an aging athlete, or simply a person pursuing a healthy lifestyle as we age, can give important information. Have years of activity now limited knee or shoulder action? Is an old high school injury starting to plague movement in some way? If so, this might be time to examine what extra effort needs to be put in. Is a longer warm-up now necessary? Are routine visits to a chiropractor or sports massage therapist essential to your physical health? Have the joint or immune system issues of overtraining finally hit, like a face-first smack to concrete?

Whatever information you receive, make sure you listen. Setbacks can give some valuable insight.

What are some steps to success?
Recovering from an injury, coming back after time away, or just battling a rut?

1. Set new goals. Even if you've already hit that Clean & Jerk weight or that number of consecutive Double Unders, after a major setback you'll need to rebuild, right? So once again use the little victories to inspire the future you.
2. Check your ego. Have enough mental stability to swallow your pride a bit. Consistency will once again breed results, but one day does not make or break your long-term vision. Don't get hurt trying to push the limits for one workout and don't overtrain on your road past obstacles. Further setbacks will most definitely occur.
3. Be ready when the time comes. You'll notice that quality days in the gym will be here and there; Monday may feel great where as Tuesday does not. Be willing to pull at the reel a bit or cut yourself some slack if needed. Likewise, listen to your body and read recovery signs so you can grab that good day by the horns and go.

Setbacks in training can either be seen as a detriment or a blessing in disguise. A gift from the training gods, if you so believe. A reminder to stick with it, to work on weaknesses, mobility, or movement patterns. A kick in the ass to fix what's broken.

They can happen to anyone, from beginner to elite athlete.

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

To borrow a quote from Henry Ford, the great industrialist who believed in air travel as much as affordable automobile business, "when everything seems to be going against you, remember that the airplane takes off against the wind, not with it."

- Scott, 7.21.2015

The Front Squat

The Front Squat

The Front Squat

It's like sitting in a chair for a nice dinner, isn't it? Company has arrived, the table is all set, and the meal is steaming and ready. You bend at the knees, sit your hips back slightly, and keep your chest up as you go... eyeing what food awaits.

So why is it so difficult when we ask the body to hold a weighted object at the chest and travel below a parallel line of action?

As I initially touched on the topic of Squats in an article back in 2012, I acknowledged that in many senses we were all born to squat. Check out any toddler as they play or pick up items from the ground.

Heels down, knees out, chest up.

Baby Squats, Spot On

In the case of a developing child, the body moves in a correct pattern because of its attempt at finding strength and efficiency.

The culprit for adults, therefore, is life. Specifically, a stereotypical sedentary adult towards the opposite side of life's spectrum from the toddler above can incur years of bad motor patterns, due in large part to travel, work, and leisure habits. Not to mention one too many episodes of seconds and thirds at the dinner table. This can result in lack of strength, conditioning, and create major mobility issues that take time and patience to correct.

To the point: the compound movement of the squat is responsible for such important muscle growth and athleticism that it is a benchmark lift in any exercise program across the world. It is also one that can provide a lot of frustration at one's own body.

Heels down, knees out, chest up. A lack thereof? Mashed potatoes.

Rounded, Forward Front Squat

As with any physical movement, you put some work in, get good cues from a coach or through a little research, and your body adapts. Put time, and weight, to your squats and you'll surely benefit.

If we pick at the bone of some variations of the squat, we can get some juicy details for the beginning athlete and hopefully some good reminders for the experienced one as well.

SQUATS

The Front Squat. A small step in front of its cousin the Back Squat in terms of difficulty for the public, the Front Squat is one that deserves attention in the Olympic Lifting and CrossFit community because of its direct carry over to the Clean. It is also one that we don't find in high use in generic gym settings compared to the Back Squat.

The difficulty typically lands in issues of trunk strength in the midline to counteract the propensity to let any weight take the spine out of good posture. In other words, it's hard to hold weight in the right position without losing core stability.

The other difficulty is to correctly coach an athlete who is lacking in one or more essential areas of Front Squat safety and mechanics.

To clear up one basic premise, we will focus on the barbell Front Squat from here on out. While a myriad of other objects can take the place of a bar (kettlebell, medicine ball, heavy bag, a 2-year-old, etc), this will help for the sake of simplicity.

Let's look at a few important items to consider when trying to improve Front Squat mechanics and consistency.

Kendrick-Farris-front-squat

Tips for a Successful Front Squat:

1. Hand and Arm Placement Our default here will be to squat in a Clean grip. This is to mimic picking up a bar from the ground and shouldering the load to stand up. This, versus a crossed-arm variation which can be easier on those athletes with flexibility issues or previous injuries, is generally a tougher bar position but one we want to infuse in the brain and body if utilizing Oly Lifting as well.

Cue: Elbows Up. [Mobility Video]

• Release your grip. Do not death grip the bar; instead let it sit on the deltoids in the fingers.
• Work on latissimus and thoracic spine mobility, not just wrist flexion and extension, so that the elbows can fire up and across the room with imaginary lasers firing through the farthest wall. This will be crucial at the bottom of the Front Squat as you drive up out of the hole of the squat.

• Let the elbows lead the way, as if marionette strings are attached and pulling you upwards.

2. Leg and Knee Action This will obviously change a bit because of human body variance. Meaning, one person's squat stance will look a little different than the next. Same on knee position through the squat. In essence, squats are like snowflakes; every one is unique.

Cues: Heels down, knees out. [Mobility Video]

• Keeping the heels grounded will help create a full foot drive but will also maintain knee health.

• Knees out. Debates circulate regarding the "knees out" cue. A natural valgus knee action while standing will occur in everyone. Find a good coach to help with this cue. For general use, though, drive your knees out as you stand.

3. Spine Position

Cue: Chest up. [Mobility Video]

• This cue is not meant to be tricky or confusing. It is simply to help maintain and upright posture throughout the full movement.

• The opposing action is also helpful as this sets the lumbar back in a strong, stable position, able to handle the load of the barbell up top.

Find more Front Squat resources. Items left might be how often to squat (timing), and how/when to go heavy (progression). There are many great sources of info out there regarding squats, so check into things if you have the time and interest.

Starting Strength (with Mark Rippetoe): Recommended Reading

Elite FTS (with Dave Tate, et al):Recommended Reading

California Strength (with Glenn Pendlay):Recommended Reading

Catalyst Athletics (with Greg Everett):Recommended Reading

There it is. A detailed look at tips and resources for the Front Squat.

If there's still not enough on your squat plate, what's left on the table? Decide on the meat of your strength programming, sprinkle in some sides of conditioning and skill work, and always leave room for dessert.

front-squat

-Scott, 7.13.2015

Running, Part 3: Workout Programming

Running

In the last of this three-part series on "Running," we'll examine workout programming.

Part 1 looked at shoes & footwear, and Part 2 checked out mechanics with a quick checklist for form & efficiency.

This is meant to serve as a starting point in all three facets of running; obviously it doesn't encompass everything in the running world, but provides a little insight and aims to provoke thought for beginners and experienced runners alike.

Part 3: Workout Programming

Running can be fun. If you're good at it.

We looked at this a bit in Part 1 and Part 2-- running as a skill. Improved mechanics can increase speed and endurance. Just get good, right? Then you'll be on your way to the future... over the hills and far away from the land of bad habits where you once ran. Because excelling in something challenging like a sport or physical activity has its rewards. In the case of running, it's also the gain in fitness that people shoot for.

But even as a running and endurance coach, I will be the first to admit that in the 2oth and into the 21st century we have taken this concept a bit too far. The idea that if some is good, more is better. Well the cardio craze is a thing of the past-- the 8 Track tape to today's digital age. The old school mentality of fitness that never progressed. Marathon after marathon, endurance event after endurance event creates that type of high mileage, repetitive cardio that may negatively impact joint health and/or muscle development. Especially if other aspects of fitness are neglected.

That's why CrossFit makes so much sense. At least for the unspecialized athlete. And why cross training is of the essence as an avid runner or endurance athlete.

Oxidative training got a little focus in a previous Words of the Week article entitled MetCons. Quick review: While physical activity can be addictive, specifically metabolic conditioning, it's the type of conditioning you use and the frequency at which you use it that matter. High volume training is not the same as overtraining. If you train smart by providing enough stimulus for progress, but not so much that you overtrain, any oxidative stress from your training will not damage your health but instead will help your gains on the road to fitness.

For running programming, it's important to briefly cite a few schools of thought on speed and endurance development. Then we can examine the best way to incorporate running into a fitness program specific to CrossFit or for an athlete looking for overall fitness. Training an Olympian or collegiate runner is a different story in regards to programming. But in the general fitness pursuit, we can and should still borrow from the leading research and publications for elite level runners in order to keep up in this fast-paced world.

So let's hit the starting blocks...

Leading names and companies in the world of running this century include, but are not limited to:

Competitor Running Competitor Magazine has been a go-to for runners and triathletes everywhere, and has an excellent article on the 8 Basic Types of Runs. Simple and easy to understand, they list the following as a good explanation of styles of running workouts:

• Base Run - a moderate-length run taken at a runner’s natural pace.
• Recovery Run - a shorter run performed at an easy pace.
• Long Run - a base run that lasts long enough to leave a runner moderately to severely fatigued.
• Progression Run - a run that begins at a runner’s natural pace and ends with a faster segment.
• Tempo Run - a sustained effort at lactate threshold intensity, which is the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners.
• Fartlek - a Swedish word meaning "speed play," where the runner mixes a base run with faster intervals of varying duration or distance.
• Hill Repeats - repeated short segments of hard uphill running used to increase aerobic power, high-intensity fatigue resistance, pain tolerance, and run-specific strength.
• Intervals - repeated shorter segments of fast running separated by slow jogging or standing recoveries.

Runner's World Boasting a wide resume of great runners as writers on their staff, Runner's World has been a front runner (pun intended) in helping beginners with training regimens for quite a while. Like Competitor Magazine, Runner's World has even published articles regarding CrossFit, as seen below.

• How good of a workout is CrossFit?
• Is CrossFit hindering my marathon training?
• How to add CrossFit into running training.
• 12 Week CrossFit Endurance Program
• Super Running: The new way to train?

Jack Daniels Not the drink, but the exercise physiologist. (The drink is for after the workout.) Publishing his book, Jack Daniels' Running Formula in 1998 and refining it in 2004, Daniels has provided the quintessential look at Cross Country and Distance Running. He provides data driven explanations and leading training advice aimed at different running abilities.

Daniels is a perfect starting point for any pure distance runner and provides workouts that advance as you do.

Others There are also a slew of 5k/10k/Marathon programs set up by successful distance runners that emulate their personal training. The bad news is their workout programming (including weekly mileage, styles of runs, and strength work) was set up for their bodies, not the public. If there's a sure fire way to get hurt quickly it's by following mileage or intensity you can't handle.

Most of the running programs out there are all aimed at the running specialist, which most readers here are not. If you stumbled upon this write-up, chances are you are interested in running as a supplement to your CrossFit workouts, or vice versa.

Therefore, the best CrossFit/Running hybrid would take on its own look.

Just like any specialist athlete, a running specialist looking to supplement their sport with CrossFit will not dive in as deep into the variance. In turn, a CrossFitter will not put in as many straight running workouts each week.

So, taking a nod from CrossFit Endurance, we can use the mentality of keeping intensity and anaerobic training in the forefront while borrowing from the expertise of leading running gurus. Anerobic training has been documented in claims to have a positive effect on aerobic capacity, but the inverse does not. However, constant aerobic training can have a place, even in a CrossFitter's repertoire, and especially for athletes looking to gain running capacity or those toying with endurance races (5k's, Half Marathons, Mini-Triathlons, etc.).

A few sample weeks from yours truly are found below. This is a very simplified look and not one-size-fits-all; it leaves out progression in fitness or the possibility of races or other competitions. It also assumes the athlete can handle 6 days of exercise, many coming from intense CrossFit WODs. If this is not the case, then the sample weeks would not apply. A newbie would take an easier approach according to ability and fitness level.

SAMPLE WEEK 1

MONDAY CrossFit Workout

TUESDAY CrossFit Workout

WEDNESDAY Easy Base Run

THURSDAY CrossFit Workout + Tempo Run

FRIDAY CrossFit Workout

SATURDAY Long Run

SUNDAY Recovery Run or Rest Day

SAMPLE WEEK 2

MONDAY CrossFit Workout

TUESDAY Fartlek Run or Hill Workout

WEDNESDAY Recovery Run

THURSDAY CrossFit Workout + Short Intervals

FRIDAY CrossFit Workout

SATURDAY Long Run

SUNDAY Recovery Run or Rest Day

Specifics of the workouts themselves have been left out for the sake of coaching preference and focus of the athlete.

Also realize the best plan must be set for you, and you alone. This is what one-on-one coaching would provide, from a trusted coach and programmer. The best training plan would be one that is individualized, or at the very least geared towards the wants and needs of the athlete.

If you have just taken the step towards minimalist footwear and better running mechanics, it would be smart to drop down the mileage (if you're currently running) so fatigue doesn't just cause you to revert to old habits. If you consider yourself prepared and an experienced runner, supplement the running work with CrossFit, or your CrossFit workouts with running, in terms of one or two double sessions a week. Yes, even if you're busy.

In general, CrossFit during the week and hit running intervals that are short and sweet with great form. If you are a distance competitor, run your long runs on Saturdays. Let the rest fall into place with the help of a coach and a steady plan for nutrition and recovery.

So away you go. Your running future awaits, with lots to consider for footwear, mechanics, and workouts.

Stay healthy and run fast, my friends.

- Scott, 8.11.2013

Running, Part 2: Form and Efficiency

Running

In this second of a three-part series on "Running," we'll examine form & efficiency.

Part 1 looked at shoes and footwear, and Part 3 will discuss workouts and programming. The goal is to skim the surface of running culture, and especially to provide a starting point for beginners or those who have been facing nagging injuries (or a lack of success).

Part 2: Form & Efficiency

While running, only one thing has contact with the ground at any given time. Your foot. Just one foot, otherwise we've got more to work on than form and efficiency. It's this bipedal movement that sets us apart from four legged animals, so it made sense to focus a bit on footwear in Part 1. The next natural topic to examine would then be the best and most efficient way to move quickly while running.

To correct bad running form, sometimes we put the proverbial cart before the horse.

We worry about little things instead of major items. It's backwards thinking. We can't worry about a leaky sink if the house is on fire.

If anything, people say things to each other like "use your arms" or "keep the knees up." Both coaching cues are generally useless, unfortunately. It's like an inexperienced coach telling people to look up while squatting. Maybe it works... most likely it doesn't. We want the chest and torso up during a squat, not just the cervical neck. To fix the form of movement itself, we need to address the root of the exercise. "Globally" and then "locally," as termed by exercise physiologists like Kelly Starrett.

The same applies for running.

Funny enough, our bodies can actually find the most efficient way to move fast on our feet with extended exposure to the movement. Especially as a developing child. The more a person runs, the more their gait fixes itself, in a way. The body needs to process oxygen and cellular energy in the form of ATP, and also limit the impact of landing with gravity by absorbing that force through the foot into the leg. The two concepts in play here are running economy (oxygen uptake) and running efficiency (movement of the body).

In basic terms, if the body is spending extra energy or feeling the negative impact of running, it usually adapts.

Economy is developed with metabolic conditioning. While running economy requires a specialized development that a person can acquire through running workouts, conditioning can also be achieved in many ways besides just running. This will be discussed in Part 3.

With all this said, let's dive in to the smoke-filled world of running efficiency. Hardhats on. We've got some fires to put out.

Included below is a quick checklist; coaching is never one-size-fits-all in its philosophy. Just like a person's Clean & Jerk might look different in set up and form from their training partner, the same can be said for running. So let's understand that this is a simplified start. PLUS, the flipside and confusing part of this checklist is that there are many elite endurance runners who in fact have tendencies contradictory to these recommendations that wouldn't otherwise be taught or work for most runners out there. This just proves the point that each person is slightly different and in-person coaching is necessary.

Top 5 checklist that will set any runner off right:

1. Posture

• Stay tall. Focus your gaze straight ahead as much as possible.
• Keep your head at a steady height. This will help lessen the impact of landing. If we look at a runner's head and draw a line following the top of the head over a certain distance, is shouldn't travel up and down much at all. The term for this is oscillation.
• Keep the arms high and tight, but relaxed. Unless you are all-out sprinting, close the angle of the bent arm to less than 90 degrees.
• Watch so that the arms don't cross your midline, causing unnecessary action in front of the body. You don't have to move your arms as much as most people think... especially during longer runs.

2. Fall

• Bend at the ankle, not the hips. Keep the midline as intact as a Deadlift... pubic bone to sternum distance really shouldn't close too much while running.
• Use gravity. Let the biggest force in effect here work for your benefit.

3. Pull

• Pull the knee in front by using the hamstring. But only pull the foot under the butt high enough to make the next landing under the hips. (See #4.)
• Relax feet at the ankle joint. They should not point, and definitely should not pull up toward shin.

4. Land

• Run light. Avoid pounding or loud feet.
• Instead of reaching out in front of you, which ends in a pretty gruesome heel strike that travels through the knee to the hip, keep a steady running cadence with feet under the hips.

5. Cadence

• Aim for a running cadence somewhere around 180. To find your cadence, count the number of one foot strikes in 20 seconds and multiply by 6.
• Avoid taking strides that are too big. This is a misconception for more speed.

Other resources for good running form include Chi Running, Pose Running, and CrossFit Endurance.

While we're at it, we might as well break down the door to a few common running injuries. Axe in hand, let's very quickly address the burning issues some runners experience.

Crash course on running injuries, as they relate to mistakes in form:

• Get shin splits? Might be because you flex your foot up at your knee for miles at a time. That can fry out your muscles/connective tissue at the front of your lower leg.

• Get knee pain? Might be because you heel plant or your IT bands are tight. Get a foam roller on your IT's as much as you can. Check here for ideas.

• Get achilles pain? Few things: Might be you're scared to heel plant and have now started tiptoe running or you forefoot land too much. Or else your tight calves have transferred pain to the tendon. Or you just started into minimal footwear and went too drastic, causing a stretching of the achilles your body wasn't quite prepared for.

And so we have it. Running. All in all a much more enjoyable experience once you gain speed and endurance and can run injury free. We called the fire department to put out those blazing problems and can now get to fixing the little things. Next steps: learn more about yourself and what works and doesn't work, find an experienced coach to help, or contact us for a running analysis if you'd like.

Be sure to check out the "Running" finale in Part 3, where we'll focus on workout basics and programming quality runs into your week.

Then you'll be off and running like your hair is on fire.

- Scott, 8.4.2013

Running, Part 1: Footwear

Running

Running is a skill.

Something inherent to our nature, it oftentimes gets neglected in terms of form and efficiency. Just run, right? Put one foot in front of the other and go. But like any physical movement, there is an efficient way to run.

Funny thing is, we have enabled ourselves to become bad runners.

With the development of flashy running shoes and fancy adjustable treadmills, ironically we're going no where fast. Sure, we have the toys, but they've made us soft. We've become virtual thumb-sucking, spoiled little kids, crying for more dessert. In the last 100 years especially, we have put more cushion to our running than anything we'd truly come across in nature. A nice silky blanket for our feet. Which means as 21st century adults we run slower than diaper-butt toddlers.

No wonder people hate to run.

It comes out at times with a whiny tone and a pouty face. When pushed to run fast or in finding out that running is part of the daily workout: "Ohh... I hate running."

I generally shoot back, sarcastically, "That's probably because you're not good at it."

Nine times out of ten, this is true. Yeah, sure... there are people who are naturally talented runners and still don't like it very much. But in general, if you hate a physical movement it's because you don't excel at it.

Despite all the hatred, somewhere around 36 million people run every year. 40-50% experience at least one injury. So what's to blame?

In this three part series on "Running," we'll examine footwear, form & efficiency, and programming.

Part 1: Footwear

If we first look at evolution, running was highly necessary to stay away from predators or in the hunt for food. Centuries after that it became a means of transmitting valuable information when animals weren't available. And now, centuries after that, it is merely part of sport and competition, or a means to stay fit.

Most recently in that evolution, we decided to pad our precious feet for protection.

Sticks and stones may hurt my feet, but shoes will always haunt me.

Because, with the push for fitness, jogging became a craze. At least in America. Interestingly, many civilizations of the world haven't actually experienced the issues with running like some of the developed countries. They've been endurance running as part of life for generations with very little injury or overtraining. Think about it... "Jogging" as a term even denotes slow, methodical running. More on this in Part 3.

For Americans, it wasn't just Track or Cross Country competitions like we saw for years in the Olympics or in high school and college sports. This was now for prolonged exercise. Aerobic training for the masses. And the footwear prompted by this movement allowed people to do things while running that no person could ever do barefoot.

Heel plant. Land heavily. Shock the joints with shitty form. This making sense?

Shoes allowed many things to remain less than ideal: muscle imbalance, poor landing, inefficient stride... all to never improve.

No pain, no gain, right? Wrong. Just as bad as work shoes, running shoes were now changing our natural mechanics too.

In essence, the absorption of force sounds scientific and useful, but has ruined our innate development as human runners. Well, that and the fact that after not running for years, many adults pick it up without that inherent development at a weekly mileage that causes overuse injuries. And then people either look for more padded footwear or stop running altogether.

Since realizing this, the running society has moved back towards a shoe structure that mimics barefoot running and natural physical movement. In fact, Google search barefoot running, minimal footwear, or even CrossFit, and you'll get a slew of brand names that will put you closer to the ground. "Zero Drop" is a hot term right now, which you may already know. But going barefoot or wearing a zero drop shoe probably isn't the best for a runner putting in even just a few miles each week if they haven't been truly running like that since childhood.

This is why footwear begs to be discussed, at least briefly, in looking at the topic of running-- because of its impact on efficiency.

The bad news: going into minimal footwear after years of cushioned running shoes can be equally problematic. It will be shocking to the system, so a gradual move is smarter. If you switch from a supportive shoe to a minimalist shoe and keep running like nothing has changed, you'll probably just get hurt. This is where Part 2 and Part 3 will come into play.

The good news: it really isn't that complicated to find a shoe that works. If one doesn't feel good, move to another. Read up, take advice from people who are runners (not just salesmen pitching the most expensive shoe on the market), and test them out.

While there is not one perfect shoe or brand name that I can suggest to everyone in internetland, here are a few places to start. From a more cushioned shoe to a very minimal one, at least at this point in time. These are just links for pictures and quick write-ups, not necessarily the cheapest deal out there. And who knows how long the links will be active.

Minimalist Running Shoe Options:

Nike: Believe it or not, the Nike Free is actually one of the more cushioned "minimalist" shoes out there. They're just great at marketing. Men's. Women's.

Newton: A more expensive product, Newton boasts less overuse injuries with their patented technology. However, these are still very cushioned. Men's. Women's.

Reebok: Typically more of CrossFit shoe, the Nanos offer a little more cushion than the shoes below but do have a small heel drop in comparison to their "normal" running shoes. Men's 2.0. Women's 2.0. Men's 3.0. Women's 3.0.

Inov8: Marketed as more of a cross trainer, these came out with critical support especially in the CrossFit community and are an option when running too. Unisex sizing. F-Lite 232. F-Lite 195. Bare-XF.

New Balance: A great go-to for minimalist shoes, they developed their Minimus and improved it over the years. Generally a place I send people who are looking for a natural shoe, there are quite a few choices in terms of style and heel drop. Road Men's. Road Women's. Trail Men's. Trail Women's. Zero Drop Men's. Zero Drop Women's.

Merrell: Similar to the New Balance, Merrell offers a minimalist series they call "Barefoot." Road Men's. Road Women's. Trail Men's. Trail Women's.

Vibram: Those ugly toe-shoes that make people stop and stare, Vibram hit it big and then went through lawsuits for unsubstantiated claims. These are extremely minimal; basically rubber socks, and prove the answer isn't to go completely "barefoot" because that can be injurious itself.

Of course this is not an exhaustive list. Check hundreds of reviews at the NaturalRunningCenter.com and BarefootRunningShoes.org for more extensive listings, including other brands not mentioned above. Plus, many experts and running organizations provide info that may be worthwhile in articles such as "Should I Run Barefoot?" and "How to Prepare for Barefooting."

So there you have it. An initial look into the footwear of the old yet ever-evolving sport of running.

Looking ahead to "Running, Parts 2 & 3," we'll examine common mistakes and technique fixes in form & efficiency and then implementing running workouts in programming.

In other words, we drop the pacifier, learn how to run, and have some fitness for dessert.

-Scott, 7.29.2013

MetCons

No Puking

MetCons

MetCon addiction is real, and chances are it's in a gym near you.

Metabolic Conditioning. A potent, potent thing, deserving of respect and responsibility. Which means abuse and misuse are rampant.

See, one thing people get a taste of when they are new to CrossFit is that feeling of being flattened from a workout. Usually in 20 minutes or less. There are even t-shirts made to brag this point. At home, in the park, at a Globo Gym, and especially in a CrossFit affiliate with a group of fellow sufferers-- the addiction can start immediately. It's an experience all its own, that's for sure. That feeling after a tough conditioning workout: dumb, dizzy, defeated... WOD drunk. And like being drunk, or high, or in love, or on a thrill-seeking adrenaline rush, the MetCon experience can be dangerous.

This is why we can't have nice things.

The human brain receives neural pathway stimuli from many sources in life, so it's not ridiculous to see something like this happen with physical fitness. Consistent exercise causes the body to produce endorphins, which are hormones secreted by your pituitary gland to block pain, decrease anxiety and create feelings of happiness. But oxidative stress, like that from aerobic cardiovascular training, also causes the hormone cortisol to be released. This is fine, but not in high levels.

There is research to suggest oxidative training and its effects can cause body cells to age prematurely. [1, 2, 3] The biggest contention is that aerobic training raises cortisol levels, which accelerates aging because it increases inflammation in the brain, heart, intestinal tract, and reproductive organs. If your cortisol levels are chronically elevated, your body may store fat instead of burning it, adding more stress to the organs and body systems.

Which means cardio is a killer. Almost literally.

Of course the opposite would be to never endure sustained physical work in your life... and we know that's by far more dangerous, and immediately so. There is of course plenty of research suggesting the opposite from above-- that aerobic activity is a must and even in excessive use it can train the body to deal with the rigor of workouts (or life), becoming more resistant to stress of the future. [1, 2, 3, 4]

Which means not doing cardio is a killer. Confused yet?

This brings us to the point: it's the type of metabolic conditioning you use and the frequency at which you use it that matter.

The related memes that have circulated for a few years are those that portray endurance athletes without the musculature of strength or speed training. Although this is arguable and it isn't very fair to pit one person's body against another's, as the saying goes, the proof is in the pudding. Trying out different workout regimens ourselves, we can come to our own conclusions about body composition and make comparisons to the former "us." Ultimately it is me vs. me, you vs. you in this whole fitness endeavor after all. Being in CrossFit has it ingrained that all cardio and no strength training is not the path towards general and overall fitness across a broad spectrum. Constantly varied, functional movements performed at high intensity in order to increase work capacity over broad time and modal domains.

Yet, if we look at intense MetCon use in a CrossFit program we can still find the overtrained athlete. CrossFit's "mascots" even include Pukie the Clown and Uncle Rhabdo... what kind of message is that? If you haven't checked the scares of Rhabdomyolysis, Google search and/or see the Journal Article here.

"Beware the sexy MetCon." So true. Melissa of Whole9Life put it in these terms way back when in an excellent article on the topic.

So let's take a typical new CrossFitter-- all gung-ho and ready with new shoes, new apparel, and a new vocabulary-- on a binge of being WODrunk in public 3 days in a row. Having that feeling of being demolished by the longer, arduous (and usually named) MetCons can be a gateway for the belief that the only way to "get good" in CrossFit is to ruin yourself daily. As the addiction begins, this MetCon abuse can in fact lead to something very similar to the above pic. Neglecting strength work or shrugging off variance in CrossFit WODs, energy pathways included, is directly at odds with the program protocol itself. But in combination with lack of recovery days, said newbie has now set up a potentially lethal habit. Not to mention mental health experts warn that in the exercise addict we see brain activity and thought processes similar to that with eating disorders and drug addiction. Scary.

This, ladies and gentlemen, is what I'm taking the time to warn you about.

BUT... high volume training is not the same as overtraining. Let's make that clear. So if you train smart by providing enough stimulus for progress, but not so much that you overtrain, any oxidative stress from your training will not damage your health but instead will help your gains on the road to fitness. Especially if you keep your MetCons relatively short and sweet. Okay, at least short(er).

CrossFit is addictive, in the best way. But funny enough it walks a fine line with an unhealthy obsession. MetCons especially. So check yourself. Know when to lay off the MetCon pedal. And if you happen upon an addict laying in a sweat angel for the umpteenth day in a row, speaking in tongues of rounds and reps after succumbing to the lure of another high rep WOD, give them warning. But don't pass judgement. They're difficult to spot, you see-- they look just like you and me. Which makes it hard to know whether to give them a sweaty pat on the back, or to tell them to take a rest day.

Maybe both.

-Scott, 7.7.2013