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

Community

Community

One of the great things we see happen in the gym is the development of a support network within our members and trainers. A community. A group of people with a common belief system who interact constructively with each other.

We were misfits, a lot of us. Clowns or carnies looking for a circus to join. And a circus we did find in CrossFit.

You see the analogy, don't you?

At first glance a CrossFit gym is like a circus tent or an old fashioned carnival... so much wonder and awe with so many things going on... people moving in every direction, swinging and lifting and screaming and laughing. The music and the fanfare. It's a little chaotic yet it flows, all at once. And yes, there are freaks too. Just a different kind here.

Besides the weekly workouts and programming, it's something newcomers often cite as a major reason they join; there's an irreplaceable sense of community radiating upon first setting foot inside a CrossFit gym. Lots of CrossFitters came along for the circus ride because a friend or family member told them to. They heard of the wonder, and came to see for themselves.

See, you could work out alone, at home, or in a gym with a couple friends. Many do. And for them it works just fine. But there's also something different and satisfying about being in a place where people don't put earbuds in or avoid eye contact so they won't have to talk to you. There's something special about that type of atmosphere that can bring out more in a person than they could on their own. A place that accepts you no matter what your fitness level is. From acrobat to oddity, if you will.

It's not like this is something unique to CrossFit facilities, though. This happens in lots of gyms and weightlifting clubs. In sports and any team atmosphere. In a neighborhood or other social/support groups. Sometimes in the workplace.

But it's definitely worth pointing out that the positive attitude seen in a group environment creates a sense of worth, a place of belonging. This social connection is an important part of the human experience, so of course it makes sense that greater fitness results can be seen in a place that emphasizes hard work, consistency, and camaraderie. Challenging oneself while remaining accountable through positive peer pressure. All while having fun with friends.

We talk all the time about our Amplify Family. And it's the truth.

There's a write-up about the 2013 Amplify Regional experience here that proves how much support comes from our gym. If you haven't read it yet, go check it out. It really was something great to behold, but the same can be said each year about every gym and every individual represented in competition. The community at large is often an indescribable entity in the appeal and experience of a CrossFit gym. We just fit.

At the risk of this becoming too trite or redundant, let's keep it short and to the point. There are a few things especially noteworthy in the discussion of community, particularly within a CrossFit gym:

1.) Your positive attitude matters.

• Ever been in a negative, cynical environment? It's draining. Like a spreading virus. Outward negativity is probably a reflection of one's own self-esteem. Feed the right wolf.

2.) People notice what you tell them.

• Especially the compliments. But make sure it's not just lip service. Mean what you say to each other.

3.) We care about your PRs and missed lifts.

• Most of us know that feeling... share the good news of a personal record or tell someone about the "almosts." But realize the difference between that and attention seeking behavior. This is a community. Check your ego at the door.

4.) We care about things outside of the gym too.

• People have lots going on besides just the gym. This is a support group, and we can relish in the highs or have sympathy during the lows. While it's okay to use the gym as a get-away from stress, it might also be a relief to vent to a listening ear in between strength sets or after the WOD.

5.) Don't be a whiner.

• Sure, complain about a workout... we all do. Then embrace the suck. Too much whining about too many things in the gym leads us back to point number one.

I'll leave you with the image below: a great quote entitled "We are different" by Jonathan Heuer, which hits the nail on the head for a CrossFit community. Open it full screen and take a read.

Thanks for being our family outside of our family. And keep up the great work, you clowns.

- Scott, 7.21.2013

Competition

Competition

As an athlete, the feelings before a competition can vary with each person, and with each game/match/event that an individual competes in.

Some get prepped calmly and actually relish in the pressure of competition, while others have certain nervous habits or even anxiety-driven superstitions that become ritualistic.  Take a professional sport like baseball for example. Ridiculous, at times.

In the CrossFit world, more and more competitions are popping up that test fitness.  In some cases it's for the better, and in other cases maybe that's not so true.  I mean, how did we take exercise and make it a sport?  Is that even possible?  In any event, it seems that the "sport of fitness" is growing, so we might as well address it.

First, many of us were drawn to CrossFit because it fit the bill-- it filled our competitive edge as current or former athletes, or else it intrigued us because it contained that competitive fun.  And at the same time simultaneously involving support and team camaraderie that prove we're the social animals we are. Sure, a lot of people simply enjoy the variety and intensity (and the results) of CrossFit workouts, but many others thrive on the focus of measurable fitness.  One with some backing research and numbers-based strength progressions, and one that also defines power output in time domains.

Me, I tend to get competitive with something as simple as board games with the kids.  Maybe you don't sink your daughter's battleship like I do, but even if you're a little like me, CrossFit workouts fulfill that competitive itch quite nicely. And with less tears.  (Debatable.)

So let's examine the pros and cons of competition in CrossFit, both in the weekly workouts and in the fundraisers and competitive events that pop up-- from smaller ones in your area to the worldwide stage of the CrossFit Games.

To start, CrossFit did not have yearly competitions until the all-call of the first CrossFit Games at Dave Castro’s ranch in Aromas, California.  After its inception in 2000, CrossFit founder Greg Glassman was finally open to the idea of a fitness competition after discussing the possibility leading up to the first Games in 2007.  Find more info on the history of the CrossFit Games here.  You can also read a little more about the history and some of my own thoughts on the CrossFit Games (with a focus on 2012) in the Words of the Week archives.

If we leave the main event out, including not just the Games in Carson, California, but also the Regional events and the Open that lead up to it, there are still many ways to be competitive with CrossFit.

It was just in the last couple years that competitions really started to sprout up in CrossFit affiliates. Now it's seemingly monthly, and if you look hard enough, nearly every weekend if you're willing to travel a bit.  It used to be more of the fundraiser that got CrossFitters together.  They were and still are great ways to get together with mutliple CrossFit boxes nearby for a little friendly competition in the name of a good cause.  Now, the competitive side of local fitness is booming.  Amplify has joined right in by hosting a few that have included Garage Games and Power Athlete series events.

Does this mean it's a good idea to compete each weekend?

Well, the first answer is no.  The second answer is, basically, you already are.

Being involved in a multi-event CrossFit competition means putting the body through often 3-4 different workouts a day.  Sometimes two days in a row.  Even if these events are relatively short (10 minutes or under), this is a lot.  Pushing to bring out the best in a test of your fitness can only have you peak and recover once in a while.  Depending on your recovery (age, nutrition, sleep, and weekly workouts that follow), the magnitude of a CrossFit competition means a typical body won't be able to withhold that type of stress more than twice a month.  If that.

Look at the CrossFit Open.  One competitive workout a week for 5 weeks.  Some CrossFitters tried the WODs multiple times and it helped.  But in interviews many of the Regional advancements did not come from athletes going through each Open workout more than once or twice.  They hit it hard, then kept on course with their weekly training.

Likely, if you're not an elite CrossFit competitor, a competition to test yourself is just a fun and challenging thing-- like a runner or triathlete might get in a race, or an active athlete would play a game.  I'll argue that a two day CrossFit competition has potential to be more grueling than a baseball or basketball or soccer game; several games a week are possible in those sports.  Even so, this test can be a good thing... a positive trial of assessment.  And fun.

CrossFit athletes can also compete in powerlifting or weightlifting competitions, again through local gyms or held in sanctioned events through USAPL, USAW, and other organizations.  A quick Google search can help you with those.  These are slightly different in that yes, it may be a difficult test of fitness, but in general it's not quite as tough on the body as a 6-8 event weekend.

Here's the other side of the coin: CrossFit workouts are mini competitions in themselves.  Keep this in mind.  Particularly if you look at a good week of workout programming, your quality MetCon days are a smaller scale competition.  So in this case, yes, a weekly competition is okay-- in a way you're already there. In fact, it's that intensity and tests in strength that keep your body on track to a stronger, faster you.  This is good.  This competition is necessary.

Think about it... if your gym posts your workout scores on a white board like so many CrossFit gyms do, then competition is inevitable.  But please, please, for the sake of all things Glassman, do not let yourself chase the almighty clock.  Do not let yourself chase a number on the wall by sacrificing form, ROM, or safety. This is always a competition with yourself, first and foremost, so have the integrity to check your ego at the door and see this for what it's worth: a fitness program.  Then after that, maybe, just maybe, it's a competitive event.

Recommendations:

1. Set your sights on important competitions that seem worth your time, money, and energy.

• These things can get costly, and not just on your bank account.  Payouts can be great but only if you're a top tier athlete in your area.  Otherwise the cost of potential injury or overtraining is too high for it to be a smart thing to hit up too many competitions each year.

2. Hone in on what preparation you need.

• Do you get nervous before competitions?  Use that nervous energy and related adrenaline to fuel your performance.  Warning: being too amped up before an event can backfire quickly.  An already elevated heartrate can sabotage a CrossFit workout almost before it starts... especially in longer events.
• Do you get nervous before workouts?  Awesome.  As along as it's a healthy fear of upcoming work, not dread.  Don't be mistaken-- a little goes a long way.
• Take care of common sense items: Plan nutrition for the day, recovery in between workouts, clothing/shoes/equipment needs, etc.
• Think strategy, but don't overthink strategy. You'll psych yourself out.
• Taper or don't taper, depending on what your body responds to.  Oftentimes taking a day before competition completely off means going in "stale." Sometimes it's what works for who you are.  Learn this and keep track of when and how you compete at your best in regards to the week leading up to it.

3. Learn how to lose.

• Unless you're one of the 2013 Games winners, you can take away valuable knowledge from competitions.  And actually, even they do the same. They're learning experiences.  If you won, good on you.  Take something away from it on how to continue that streak.  If you lost, well, was it fun anyway?  Did you hit a good workout/score/lift/PR or maybe something else positive?  Otherwise, evaluate the experience and move on.
• Other athletes have insight too.  Tap into that, and not just because meeting others in your sport or hobby can be cool.  "Everyone you will ever meet knows something you don't," as Bill Nye explains simply.

It's a competitive world, and CrossFit dives head first into that notion ocean.  It's up to you to keep the intensity alive in your workouts but be smart in your choices of the many competitions abound.

Good luck!  Have fun, stay safe, and be strong. I'll be there cheering you on to beat everyone but me.

- Scott, 7.15.2013

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

Commitment

Commitment

Seeing it through. A personal promise. A pledge. Deciding that, come hell or highwater, you are going to do everything you can to achieve something... critics be damned.

Sometimes we see new faces at Amplify, and those new faces become regulars. Those regulars then become veterans, and right before our eyes, turn into the people that the new new faces look up to.

But sometimes we see new faces at Amplify, and those faces disappear.

Totally understandable; it just wasn't for them. Too hard, too costly, no time, no energy... whatever. They got what they needed and moved on. Or they hated every minute and did the same.

But also, in searching for results, people can lose sight of their commitment-- especially if those results don't come fast enough. We all know it's a society of the quick fix. The what's next. Fad diets... fat burning drugs... popular workout regimes offered to us over late night TV or internet pop-up ads.

There are even columns upon columns about this very topic itself: Forbes: Reaching a deeper level of commitment to health. Huffington Post: Committed to intense exercise. NY Times: Commitment to exercise relies largely on feeling.

All boasting commitment while flooding the sidebars with advertisements for get-fit-quick schemes.

But fitness isn't a quick fix. It's a lifelong journey, for crying out loud.

Now, as I preach to the choir, there is something worthwhile in all this... yes, for you, the committed.

Stay there.

Whatever drive got you there in the first place, keep that fire alive. It most likely is the pursuit of something fun but challenging, something varied but beneficial. You really don't need me writing something over the internet in vague generalities. But what you might need is the validation that you aren't alone if your commitment wanes in the process of striving for your goals. You aren't alone if you've lost focus here or there... either with valid excuses or just those run of the mill problems with motivation.

Casey Burgener, US Olympic Weightlifter, once wrote: “Once you make the commitment to do something, then almost nothing can stop you. This is why it took me so long to decide to come back to lifting. I knew once I committed, nothing was going to stop me from achieving my goals, no matter what the costs, or how much workouts sucked, or how badly my body felt."

Casey went on to Snatch 171kg (376lbs) and Clean & Jerk 200kg (440lbs), earning spots on the US Olympic Weightlifting team in 2004 and 2008.

For us at Amplify we have lots to celebrate each week. LOTS. People do things weekly they never thought they would, or more accurately, they only thought they would. They made it happen. A future of possibility came true. And most likely it happened because of commitment. But even if you don't have a good week, you don't hit the numbers you wanted, you didn't get a PR, or that feeling of "I just don't feel like it today" seeps into your thoughts: stay the course. Reevaluate the major items like sleep, stress, nutrition, and after that the program or workout progression itself. Was it you that failed to commit instead of all those items above?

In that case the final thought brings us to the two options regarding commitment: you're either in or you're out. There's no such thing as life in between.

Commit. Show up. Don't quit.

It's that easy.

Scott, 7.1.2013

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

2013 CrossFit Open: On the Bubble

After the Open: The 31st Team

It's official. CrossFit Amplify has missed advancing to the North Central regional in the CrossFit Games by one spot.

Top 30 teams move on from the CrossFit Open. We are 31st.

The CrossFit Open brings 5 weeks of physical tests and mental challenges, and came to a close this year with a grueling and fast-paced take on the classic "Fran." It also came to a close with disappointment, in a way, because we have worked so hard and have missed out by so little to represent our gym in regional competition.

This week I personally attempted the final workout, 13.5, two times. And I hate to repeat Open WODs. Both times I expected to move past the first 4 minutes of work to gain the "bonus round," achieving time for more repetitions and contributing to the total team score. Many of our other members expected the same. Falling short of a score of 90 by just three reps (and in the case of others, just two reps or even one measly pull-up) meant no chance of additional work. No chance of a better score. And now no chance of bringing a team to Navy Pier in Chicago for the regional fun.

I stressed over this workout more than previous weeks this Open, and felt like I let the team down after Friday night's WOD. "It was in my wheelhouse... I should have done better than that," I thought. I'm sure I'm not alone in this-- others probably felt the same way. I was legitimately dejected, but knew I had another chance. I knew we had more chances. Redos are part of the Open, especially for the teams. But as it were, the scores didn't fall where we wanted them to. Oh, don't get me wrong-- the efforts were there this weekend. In most cases we writhed on the floor in complete oxygen debt, left only with the agony of mental defeat and the taste of "Fran" coughing up from our lungs. Still with a chance, we were reluctantly glued to our computer screens with hope while time ticked down on the 7pm cut-off on Sunday. After all was said and done, scores filtered in and validated what we feared: we were 31st.

As I Fran-coughed all night and had the time to think more and more about things this week, I realized I really didn't have one more rep in me. At least not this time, at this point in my life and fitness journey. I poured as much into this week's test as I could. We all did. And we have to be okay with that. It's the same thing we all have to accept sooner or later-- failure. At some point, something is going to beat you. It's been said before: Failure is an important part of CrossFit.

We did what we could, and came out one spot short. So it is.

There is a 31st team in every region. A 49th individual too, just missing out. There will be a fourth place finisher in each region that doesn't qualify for the Games. As long as competition exists, there is a "one-spot-out," a "just-missed-it," an "on-the-bubble" everywhere, in everything.

In these 5 weeks, and in a year since the last CrossFit Open, we've developed that much more camaraderie and unity at Amplify. Things you can't see in writing. We have proven that this community of people that have a common goal can come together and have fun doing things we never thought possible. Many of our new members succeed weekly with feats to mark off their CrossFit checklist. Many of our experienced push themselves to a point of exertion that borders masochism. That struggle and suffering bonds us, no matter where we fall in our team ranks.

We have taken a fitness regimen and had some competitive fun with it-- taking the already time-intensive CrossFit workouts and placing our fitness against others across the area and across the globe. We're 389th in the world, after all. Not a very impressive number, maybe, but there were almost 3000 teams registered this year and 138,000 individuals.

When it comes down to it, I am ultimately reminded of something important by my wife (might I add, my smart and beautiful and understanding and compassionate wife...). As I sat and worried about team scores and watched as we were bumped spot by spot out of future competition this season, she said something that rings true. Something she didn't know I picked up on.

"CrossFit isn't just about the competition," she said.

And it's not.

I am more than proud to call all the CrossFit Amplify members our "team." No matter what week or time of year. But more than that is the reality we see day in and day out...

Each and every person here, in the gym, putting work in by sweating and struggling to better themselves is not measurable in a score of repetitions.

Well done, number 31. Cheers to us. Now back to work we go.

- Scott, 4.8.13

EDIT: The Qualifying Team!

Well, well, well.  So that happened.

In a turn of events where advancing teams opted out of Regional competition because of one reason or another, CrossFit Amplify was in fact asked to compete in the 2013 North Central Regional.

We qualified!

Humbly accepting the invitation for advancement and putting our top 6 athletes in contention for the weekend, Amplify was going to Navy Pier excited and honored to be competing with the region's best.  Kristin M. was already an individual qualifier, so that put Cynthia G., Michaela O., and Kayte K. as our female representatives.  Our men included Erik M., Sean O., and Joey T.

Prepping for the posted team workouts, the group did their best on short notice to specifically ready themselves for Day 1: Team "Jackie" and then the dreaded Muscle-up/Overhead Squat workout.

To state the obvious, the muscle-up is a tough exercise.  Our women went in with a combined lifetime total you could count on one hand. But nonetheless, we took the competition stage early Friday morning, May 31, with nervous energy and a chance to prove our worth.

Right off the bat, Cynthia and Sean put forth a 25th place effort in "Jackie" and the team set their sights on the Everest facing them: advancing to Day 2 through Events 2 & 3-- the Overhead Squats and Muscle-ups.

Heading into the Overhead Squats, the ladies threw up great numbers on the barbell as the men went to work on their muscle-ups.  Completing a huge number of 48 muscle-ups in 7 minutes, the 3 guys switched off and went to work on the OHS.  Joey and Erik put forth #235 efforts and Sean hit a massive #255.

The Amp women set solid squats and rested their shoulders to switch positions to the rings. The time had come.

Cynthia set up to take the rings first, in an effort to get 3 MU's and advance the team with the minimum rep count for the event.

To the roars of the Amplify Nation of spectators, her first attempt was successful.

Hearts broke as seconds later we all learned her heels had passed higher than the rings, which was against the rules for the event, and thus a "no rep."  With nerves unbroken, she took the rings again and gave her all-- she managed one full rep in the time allowed, while the crowd fought and struggled with every attempt and every miss.  We were there together, after all-- competing or not-- and it was a team effort.

Hugs and high fives all around, the team put forth their best effort for the weekend and we knew it. On the North Central leaderboard for 2013, Team Amplify has a "DNF."  Did not finish.  But in the eyes of this growing community... of everyone from our brand new Elements classes to Amp's veteran CrossFitters... we were there.  We proudly competed.  And with the gained experience and continued mash-up of fun and hard work in the gym, we plan to make waves in the future.

After the team events, Kristin M. went to work as an individual, making the Amplify community proud as she battled through 3 days of tough workouts and great competition to come in 14th overall in the North Central Region.  Consistency and a well-rounded repertoire of bodyweight movements, skill work, and heavy lifting propelled her to that spot. And she deserved it. Her strength of will and experience with competition perhaps shined best as her highest finish of the weekend came with the last event-- she raised eyebrows and finished 8th, ahead of some previous Regional and Games competitors.  Smiling from ear to ear.

Thanks to all who came and supported or cheered on from home. In whatever capacity, it meant a lot, so thank you.  Here's looking ahead to 2014.

Regional pictures are on our Facebook page HERE.

2013: A New Year

A New Year

At the beginning of 2008, after toying with it a bit, I decided to dive head first into CrossFit.

It was the beginning of a new year, so I decided why not? Three days on, one day off. Rinse and repeat.

While I was somewhat athletic most of my life, the truth is I had lots of weaknesses to work on. And CrossFit exposed those weaknesses. Anyone starting out realizes that immediately. But everyone experienced still fights their inherent limitations. It’s the same struggle, no matter how many notches on your belt.

Well, the good news and the bad news is all the same: it never stops.

There are always inherent skills or strengths that a person is born with or seem to come naturally in fitness… and there are always things to work on. Our Achilles' heels, you could say. Somebody could walk into the gym tomorrow and put you to shame in a skill you’ve been trying to perfect for a year. They could also walk in and revel in something you’ve spent the year improving, thinking you’re the natural.

The battle is fun, but the outcome is better. Both are necessary, so check past posts regarding progress, training, muscle soreness, recovery, etc. Ask questions. Seek out answers.

Also keep your goals in check. Know how much you lift. Know your PRs (personal records). Know what you'd like to achieve. And tell someone when it happens. We all want to know, because we've been there and can share that feeling. This is a community, not just a place to workout. If you've spent some time here you already know that.

It’s hard to realize as a newbie, but most people didn’t come in lifting what they do or hitting double unders, handstand push-ups, muscle-ups… you name it. It’s cliché, but we all had to start somewhere; keep that in mind but also remember your roots so you can share success stories of the seemingly impossible.

I speak for myself, Mike, and the rest of the Amplify trainers when I say that we are inspired as much as you are. Some of the journeys and success stories we see are the type worthy of YouTube videos or website write-ups.

We realize each day at the gym that we all can, and should, be both proud with our progress and also restless in the pursuit of more. It’s that healthy discontent that keeps us going, and the thrill of success that makes it worthwhile. It’s what got you here in the first place, and if you stay focused, what will keep you on track to reach past the many milestones and accomplished goals, no matter how lofty they once seemed.

So, whether you’re brand new or a resident badass, welcome to the next year of CrossFit.

- Scott, 1.1.13

Soreness

Soreness

Owie. How about those stairs? Washing your hair? Fun stuff after some brutal workouts.

Being sore, medically known as DOMS (Delayed onset muscle soreness) is that pain and stiffness felt in muscles several hours to days after exercise. Especially after unaccustomed or strenuous work. Soreness is felt most strongly 24 to 72 hours after exercise. We all know how two days post-workout can actually be tougher than the next day. Soreness is most commonly caused by eccentric exercise, which is any "negative" action of the muscles-- basically being under stress while contracting or resisting movement.

We also know that after this stress the muscle adapts rapidly in an effort to prevent future muscle damage if a given movement is repeated. This is where recovery in the sense of nutrition and sleep play so valuable of a role.

But in the meanwhile, what to do about that soreness?

First, let everyone realize it's okay to work sore muscles. However, you need to be the person deciding if the muscle will be further damaged with more exercise, to the point that it would be unhealthy. As in, overtraining.  Two days in a row of squats may counter what was previously taught in terms of variance, but we need to realize that "real life" often calls on us to use the same muscle groups two or more days in a row... even every single day of life. In an emergency situation, the joke is always, "Oh, I can't help save that person's life right now by helping to lift that heavy item off their body because I just did legs yesterday at the gym. Sorry." Ridiculous, right?

So if we get down to the research on off-setting muscle soreness, the leading advice for years has been to reduce inflammation. In basic terms, ice. Anti-inflammatory medication has been an option more recently, specifically with the following:

1. NSAIDs (nonsteroidal anti-inflammatory drugs). These include aspirin, ibuprofen (Advil and Motrin), naproxen sodium (Aleve), and ketoprofen (Orudis KT).
2. Acetaminophen (Tylenol and Panadol).

There are of course other health risks researched and associated with use of these meds, as seen in quick terms on the website linked above. Use of naproxen sodium in short periods of time and in the smallest quantity possible is quick and reliable and a recommendation if the muscle soreness is just too much to overcome on a given day. I am not a doctor and by no means is this a daily prescription. The opposite, actually.

Daily use of natural anti-inflammatory foods has become widely accepted in terms of supplementing Fish Oil or Krill Oil. It is proven that the omega-3 fatty acids are utilized in the building material for prostaglandins. According to research, when prostaglandins are made they work in an efficient manner in their "healing" effects with less risk of the inflammatory damage from above medication.

Just recently Physio Tape has received a lot of use.  It increases blood circulation to the taped area, also numbing the area to allow less fatigue.  People who use it love the immediate benefits, although it doesn't seem to do much in terms of DOMS.

Compression Gear has also been marketed to help improve blood flow during workouts and cut down on muscle soreness.  See Helpful or Hurtful? for runners or Do compression clothes really impact sport performance? just to cite a few.

There are also Sportscreams and gels that can be used (namely Bengay, Biofreeze, and the like). The goal is to bring more blood flow to the area in attempts to break up inflammation and trigger cell growth and tissue repair. They get no endorsement from me, for what it's worth, since your body can do the same thing through active recovery.

"Active Recovery" has been promoted recently instead of icing; the use of movement to stimulate repair lets the body do it's inherent job after a stressful workout or competition has been experienced. This is actually fairly controversial and I look forward to more research and debate surrounding this concept. The idea is mobilize and self-massage to aide in recovery. Proponents included in the video below are advocates for letting the body do its job by protecting the stressed muscles and connective tissue and then rejuvenating cells in the reconstructive stage of recovery.

People, we've got to stop icing Read more here.

So what gets the stamp of approval? Well, keeping up with the research, I suppose. We don't have the exact answer since we're in the same boat as everyone else-- hoping that the medical and exercise physiologist community can do their jobs in providing the public with constant, accurate information.

Recommendations (For Now):

1. Icing It seems that the word is still out on the subject of ice: To ice, or not to ice? That is the question. Does it work for you? Have at it. Think you can clear up the soreness with mobility? Perhaps even better.

2. Foam Rollers Massage therapy for before and after workouts, foam rollers are like a sports massage without the high price tag. Rolling out increases circulation, breaks down soft tissue adhesion, and provides myofascial release.  Google it.

3. Lacrosse Balls Used as a mobility tool, it can hit deep into the trigger points like a foam roller on steroids. Try it, you'll be pleasantly in pain.

4. Medication Use anti-inflammatory meds as a last resort.  Naproxen sodium (Aleve), one to two tablets. Give it a day, maybe two doses 6-8 hours apart, and that should be just fine.  Anything over that and there's more going on there than simple DOMS.

Now, off to recovery you go. Just go easy on the stairs.

-Scott, 9.17.2012