The Jerk

The Jerk

The Jerk

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

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

What a jerk.

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

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

Olympic Jerk

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

Particularly because the Jerk is a dream crusher.

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

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

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

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

Pow, right in the kisser.

Split Jerk Silhouette, courtesy of CrossFit Peoria

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

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

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

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

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

The Jerk

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

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

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

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

Slo-Mo Clean & Jerk

Coach Mike Burgener (more start-up instruction here)

Hossein Rezazadeh World Record

2013 Women's World Championships

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

Kettlebell Clean & Jerk

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

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

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

Split Jerk, courtesy of CrossFit Mildenhall

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

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

Split Jerk, courtesy of Catalyst Athletics

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

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

Jerk Footwork, courtesy of CrossFit Invictus

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

-Scott, 7.7.2014

Jerk Store

Food = Fuel

Fuel = Food

Food = Fuel

Nutrition. Such a wide-ranging subject.

In fact, in looking at the topic of nutrition, it would be far too difficult to do it justice in just one write-up. There are so many great sources to cite and possibly hundreds of related angles to present and debate. A daunting task for one man and one article.

So instead, let's focus on just one aspect of things: thinking of food as fuel.

Fuel for your workouts, yes, but also fuel for your day.

The human body is like a well-oiled machine, my friends. You are a high performance sports car. A .372 HP twin turbo engine with automatic transmission and overdrive, including an integrated navigation system, front, rear and side airbags, automatic air conditioning, and cruise control.

But here's the funny part: you are extraordinarily fuel-efficient.

I'm the Driver

We have nutrition challenges here at Amplify each year to help members figure out their own bodies... what works and what doesn't, what can be cut out and what should be added, what vices exist, etc. In fact we just ended a sugar detox challenge for those who were interested, and despite it being very difficult (particularly at the start), lots of positive feedback has come in as a result.

"I just feel better," seems to be a common phrase.

And what a great point that is. See, it cuts to the chase... no fluff, no BS. Tells it like it is. Eat well to feel well.

It seems that growing up, if a person's family doesn't teach the basic concepts of eating the good food before the treats-- the desserts, the truly "good" tasting stuff-- then the ingrained bad habits are extremely difficult to overcome. Seems obvious, right?  Years of unhealthy eating catches up quick. Especially with sugar overdose, the brain locks in to a mindset at the neural pathway level that looks very similar to drug and alcohol addiction. This is what many reports have been showing, and the very issue that the new movie Fed Up examines.

But even if treats are secondary, even if in our development we are taught to suffer through the bland, healthy food on our plates before getting to dessert, there is still a message that gets sent. A subtle, little subliminal mistake morsel.

If we always see food as a reward, it will remain as such.

It's not on purpose. No, parents obviously mean well with this standard set at the dinner table. I, myself do the same thing with my own kids. It's not an easy road, and we all know that.

So what was the mistake again?

It's the thought process. Treating food as a reward.

Animal instinct is to eat for function.  Human reality is to eat for fun.

Want/Need

Maybe it's not fair to call it mistake, however. Perhaps that's a harsh claim. Because eating a meal itself should in fact be enjoyable. That's why real food usually wins the battle against supplements; nutritional sources often list the actions of chewing and swallowing as important parts of the eating process... for both the body and the mind.  [1] [2]

Also worth mention is enjoying the more modern, wholistically healthy act of socializing with family or friends.  Supporters of the eat real food mantra want us to realize that fueling up and replenishing our bodies by actually eating breakfast, lunch, dinner, and other mini-meals is integral to digestive health. It's a fun and fundamental part of the human experience.

We're not just animals, after all. We are intelligent animals. Purportedly.

So what if we combine the two notions from above: we should eat for function and for fun?

Now the food = fuel equation completes itself. It matches our wants and our needs. We need good food to thrive in our daily lives, and we also want it to taste good. Not unreasonable at all.

This isn't an "I'm bored, what's in the fridge?" concept, obviously.  And it isn't an "I've been good all week, I deserve an entire pizza!" rationalization either.

It involves the belief that food can taste good and can actually be good for us at the same time.  Especially "good" if we look at the function it serves.

Fuel for our day.

Our brain runs on carbohydrates.  Our muscles do the same, and replenish with protein.  Our body systems use fats in so many ways... it's unfortunate they get such a bad rap. [1]  These are our calorie providing macronutrients, and with help from vitamins, minerals, and the almighty water, our day to day tasks can be completed. We live long and we live healthy.

More specifically, as it applies here, food is the fuel for our work and our recovery.

Are you about to hit a strength workout?  Are you going into a rough MetCon? Will the work be short and uber-intense, or will it be long and arduous? And if the physical work is done for the day, what will the post-workout meal plan be?

All essential questions when looking at food as fuel throughout the hours of your day.

So where do we search for literature on such an idea?

There are so many resources out there that it may be difficult to sift through the web to find the experts, the authors, and the organizations that really care. Those who are in it for more than just a financial gain. Information ranges from a strict paleo diet plan to a general look at macronutrient ratios, from a more specific focus on the addictive nature of sugar to the benefits of just flat out eating real food.

Food vs. Product

Even for those who aren't complete newbies to the concept of looking at food as fuel, finding solid resources can be difficult. Please share in the comments if you have your favorites.

As a start, here are a few sources that may be worth your time:

Whole9 Nutritionhttp://whole9life.com

Mark Sissonhttp://www.marksdailyapple.com

Robb Wolfhttp://robbwolf.com

Paleo Table http://paleotable.com

Once we start to see food as a fuel for our body system we can find worth in healthy eating while still enjoying food. And while still having treats as our "cheats," for that matter, if we so choose. With regards to pros and cons of being strict with your healthy diet, find out what works for you. Get to know your body and your habits. And, finally, enjoy yourself. See below.

Recommendations & Questions: 1.) Find out what works

• Toy with things a bit and test out your personal responses to certain foods, specifically before and after working out.
• Do you need more calories going into a workout?  Do you function better with a certain type of meal or pre-workout snack? And what about afterwards... what post-workout replenishment leaves you feeling the best by the end of the day or the next morning?
• Record and remember what gave the best results. Seek potential help from a coach or a licensed dietician.

2.) Know your body and your habits

• Decide what will produce the most optimal results.
• Do you need a regimented dietary plan?  For instance, will writing down a food log benefit you? Are you the type that needs a strict plan of serving sizes, nutrient break down, etc.? Or will you be good enough with eyeballing foods and portion sizes?
• Don't forget sleep and its function as it relates to recovery. Combine good eating habits with good sleep habits for best results.

3.) Enjoy yourself

• My final addition to the nutrition discussion is to allow yourself to enjoy life with food. More specifically, to allow a cheat here or there.
• Will allowing a cheat meal spiral out of control? See number two above. Have an off meal or maybe an off day? Don't throw out the entire day or week because of it-- you wouldn't take your car to the impound because of a flat tire. Just had that second or third alcoholic beverage? Enjoy it.  Don't beat yourself up over it.
• If you feel off track, slap yourself on the wrist and get back to your healthy habits. But for crying out loud, you're only human. Don't stress any more than needed. Eat, live life, and see the big picture.

For now, there's a look at the concept of using food as fuel. So fill 'er up with some high octane nutrients and get after it.

Your mileage may vary.

- Scott, 7.1.2014

Hershey's

Pull-ups

Pull-up Motivation

Pull-ups

A major fitness milestone for some, just another bodyweight movement for others.

Either way, a hotly debated topic in internetland for sure. Particularly in recent years, pull-ups have come to the forefront of CrossFit hate because of the gymnastics kip we often utilize. "Cheating," it's called.

Not in the know yet? Google kip or kipping, or worse, CrossFit and pull-ups, and familiarize yourself if you like. YouTube comments are a proverbial blackhole, so watch out.

What you find under the message board bridge is a pull-up troll fight of epic proportions... but also some quality insight. Depends where you land.

Proponents of kipping cite the athleticism it requires (and develops), namely coordination for hip recruitment in order to use body 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.

Negative aspects of kipping are reported as well.  These include infringing on shoulder socket health with rotator cuff issues like bursitis or shoulder impingement. Also listed (and debated) is the potential for the eccentric, or "negative" action of the muscle groups to cause extreme muscle breakdown in a condition known as rhabdomyolysis. CrossFit, Inc. chronicled this issue as far back as 2005 from a CrossFit Journal article by Greg Glassman himself. Do even more research and you'll find that rhabdo can come from a plethora of other exercises and fitness programs, and is not at all unique to the CrossFit community or any specific movement we utilize.

While on the topic of injuries, keep this math equation in mind: chalked hands + a pull-up bar = ripping.

I don't have data or percentages on how many beginning CrossFitters tear their hands while learning to kip, but my bet is it's somewhere in the 100th percentile. Check out more in a previous article on the topic here.

OWIE!

All in all, point be clear: the strict pull-up is a different movement than the kipping pull-up.

Pull-up Muscle Groups

Both styles of the exercise have their merit, in a fitness sense, so both can and should be used in a general strength and conditioning program.  As a blanket statement, 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 teres major.

In a coached athlete, however, it is argued that 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. While upper body strength is acquired, so is the idea of generating momentum.  Kipping practice can be done before or after a workout, although afterwards would generally mean a person works while fatigued.  Not unsafe, per se, but it needs to be noted that higher rep kipping pull-ups get the magnifying glass from the online fitness community, where negative feedback is aplenty. Overtrain while already muscle fatigued and the consensus agrees that's a recipe for potential disaster.

Does that mean shy away from kipping pull-ups?  No.  Well, maybe.

I do agree and maintain the personal opinion that it's possible to work kipping pull-ups at the same time as strict strength. Yet when we see newbies flailing on the pull-up bar, incorrectly swinging in order to barely clear their chin, as coaches we step in. We have to. It's tough to check your ego sometimes, but that's why a coach is so necessary-- we can do that for you.

Kipping without a basis of strength is not productive.

The same goes for you butterfly wannabes as well.

Pull-up Pro Bro

If a CrossFit athlete has a kipping pull-up, it seems like the butterfly technique witnessed in competitive CrossFit events becomes an immediate goal.  Yet keep in mind it's the shoulder socket that takes the brunt of the force being applied by the elliptical movement of the body in a butterfly pull-up, making it the most dangerous even though it can be the most efficient style of getting the chin over the bar. Strike that: potentially the most dangerous. In a strong and healthy shoulder, the butterfly technique seems to initiate a "normal" amount of extra stress on the shoulders, similar to Snatch work or throwing a baseball.

Facing the barrel of a loaded clock during a high repetition competitive event, and that decision needs to be yours as an athlete: am I skilled and strong enough to handle this? Am I moving efficiently and pain free?

To elaborate, pull-ups are elusive for beginners; it's a movement that takes practice, like anything. And since much of the general public hasn't performed bodyweight pull-ups since their grade school days, many newcomers have trouble at the start. Likewise, jumping into a butterfly pull-up too early doesn't make sense if your range of motion is short-changed or you are arching and breaking at the spinal midline in order to make the rep. Form and function first; strength follows.

Even if someone walks in off the street with basic pull-up experience, with a sound work capacity, and with above average athleticism, it still may not be smart to attempt butterflies right off the bat. Some recommendations exist as prerequisites, but it's always a bit of a grey area... like being able to perform 10 consecutive strict pull-ups or 20-25 gymnastics kipping pull-ups.

Whatever the benchmark, the butterfly pull-up is definitely not in the CrossFit starter kit.

Baby Pull-up

Great news, though, no matter what experience level: pull-up development is like everything else in the gym. You put some attention towards the exercise and gains are made. What you put in, you get out.

The bad news?  That strength development takes time.

To obtain a kipping pull-up or to sequence multiple strict pull-ups or to be ready for a butterfly pull-up we need time. Sometimes even six months or more to garnish necessary pull strength.  However, depending on a person's inherent genetic strength and days spent in the gym refining the movement, it's definitely a realistic three month goal. Even from scratch. Which makes pull-ups a perfect focus for the start of summer.

In fact, so many of our Amplify members list this as a huge personal goal... to be better at pull-ups.  Or in some cases, to get their first pull-up ever.

And for reference, a "pull-up" refers to an overhand grip (palms facing away, in supination), whereas a "chin-up" uses an underhand grip (palms facing inward, in pronation). Chin-ups have a place in functional training as well; they utilize more bicep action and are generally an easier exercise of the two to clear one's chin over the bar. Kipping is more difficult with the arms blocking the swing by basic shoulder anatomy, but strict chin-ups are a definite tool to use just like strict pull-ups.

chin-pull-up-grip

So, whether you're looking to develop your strict, your kip, an efficient butterfly, or simply your first pull-up ever, let's check out some ideas behind the movements and quick guidelines on the road upwards.

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.

Assistance Bands: Used correctly, this can foster some of the greatest strength development for those without a free-hanging pull-up, but does limit the kipping movement a bit during the learning process. Scaling: more pros than cons, for sure.

• Do know when it's time to use the band (figure out your limit on total rep count) and when it's time to drop down in band size.
• Don't let this become a crutch or take the place of your pull-up attempts without the band.

Assisted Pull-ups

Hollow Body Position: Underrated, at least on the pull-up bar, and usable not just as an exercise in itself. A good counter balance (instead of feet pulled behind, breaking the midline), the hollow position builds core stability while keeping posture on the bar. 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 pull-up. Particularly, strict pull-ups... although 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.)

Strict Pull-ups: These should never leave your repertoire.  Once obtained, hit strict pull-ups at least once a week to maintain the upper body strength that can spread to other movements in the gym. Make this the basis of pull strength, even as a CrossFit athlete whose default is to kip. Chin over bar counts, chest to bar is the gold standard.

• Do maintain good positioning and research strategies or set/rep schemes to foster pull-up growth. Early on, three times a week at 3 or 4 sets of 3-8 reps, even "negatives," is a great start. Be wary of too many slow negatives (downward action of the pull-up.)
• Don't be embarrassed to hit small sets of 1 or 2 when working on these as supplemental work in warm-ups or after a conditioning workout.

Strict Pull-up, courtesy of CrossFit Thames

Gymnastics Kip: A kip can be small or big in terms of the swing, and therefore can be used to eke out just a few additional reps on a set of strict pulls 'til failure or as a first pull-up attempt with a humongous "load-up." Hips are essential.  Check videos here, here, and here. Working on stringing more consecutive kips?  Remember to push away at the top, especially as you fatigue, and use a bigger "chest through" swing in the later rep numbers as you near your max.

• Do work shoulder mobility to allow the chest to come forward and through the window of the arms to gain swing momentum.  Also, generate power from the hips to get them up and turned over.
• Don't worry if you get a pull-up, or multiples, and then "lose" them for a day or more.  They come and go sometimes. Stay at it.

pull up kip hollow

Butterfly Kip: A challenging move since it generates more power from the body and thus more of a metabolic need, the butterfly pull-up is faster in its turn over but taxes the cardio system for sure. Butterflies make clearing the chin easier in short numbers and are almost always used for high rep workouts and/or CrossFit competitions. This is not really a pull-up, in the traditional sense of the term.  The butterfly is its own entity now, and more of a test of skill and work capacity than anything else.

• Do continue to work shoulder mobility, gymnastics kip, and strict pull-ups. Also, to increase efficiency, make sure you are coming through the bar as you pass under it while prepping for your next rep. Heels pull back immediately for your next kick and kip. Ride the imaginary bicycle backwards while midair, if that analogy helps.
• Don't count a butterfly as a pull-up if you're no where near clearing your chin. Even if you are close, how is your overall strength with strict pull-ups?

butterfly snapshot 1

Realize the hate that exists of this move, even if you can hit 100 in a row.  (This video of Chris Spealler shows an incredible feat but one that has the internet at each others' throats over the butterfly pull-up.)

I toyed with using kipping pull-ups as a strength and fitness developer for a year on video.  With a max test each month, I put together a kipping pull-up compilation of my progress.  Mostly butterflies. The outcome was somewhere around 10-11 added reps in a year's time, which wasn't too significant unless we consider the starting number. All the while my strict pull-up max remained the same at 16-18, for reference.

You decide: cheating or not?

And so you're off-- decide on your goals and where you fit in the pull-up spectrum, then keep at it.

The only thing left is to celebrate your success, kiddos.  Do a good job and you get a treat.

- Scott, 6.23.2014

I'm a big kid now!

Time

White Rabbit

Time

As the new adage goes, "a one hour workout is only 4% of your day."

But hell, let's tell the truth here... we could all use more hours in the day. Especially if this extra time were to involve something we actually want to do. (Not filing those TPS reports.)

For instance, I'm currently typing this with a 2-month-old baby on my lap.  Not that you necessarily care, but the point is that you, me, all the faces we see day in and day out-- everyone we meet is fighting their own battle with time. Multitasking isn't just for procrastinators. It's our reality. Which says something about our 21st century lifestyles and the apparent need for stress relief, doesn't it?  Perhaps a topic for a different day.

For now, ponder if you will what you would do if time was no element. We could press pause on the game of life and master the piano... or read a hundred books.... or maybe build an epic waterslide.

I'd probably take a nap, in all honesty. Well, after the waterslide thing.

In the realm of fitness, without a ticking clock the options would be limitless as well.  Simply spending one or two hours working through a series of Back Squats or hitting a fun yet arduous MetCon or even hammering an area of weakness would all be no issue.  All very important, and all topics in articles I've written in the past.

Yet without the time to do these things, obviously none of them can happen.

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

Stop Time!

Each summer it seems I make mention in writing that this time of year can be two-fold in purpose: these are the months to do great things with family and friends. And these "things" are essential to life. Go, do them, and enjoy the social health development. But if you have the time, if you can create the space in your busy personal schedule, summer can also be the perfect chance to get your workouts in and reap the benefits come fall.

Since we can't time travel (yet), we'll kickstart the Words of the Week for summer 2014 in familiar territory: behind the hands of a ticking clock.

Back to the Future Delorean

How to make the most of your time in and outside of the gym:

Step 1: See the big picture You have three months of great things ahead. Three months to work on your strength and conditioning. It doesn't have to happen in one workout. Set a one month goal.  Set a summer goal. If you want: set lots, aim high.  But see them through.

Hold yourself accountable with one of our nutrition challenges, or keep a journal or workout log to hit correct lifting percentages and also to see your progress.

I don't know one serious lifter who doesn't know their one rep maxes on every lift and at least ballpark percentages off the top of their head.  I don't know one serious athlete who doesn't understand what their max effort feels like and how to test that threshold during training sessions.  Likewise, I don't know one CrossFitter who is content with their current skill set or fitness level.  That's the best part-- there is always more to do. But it takes time, people. Let it happen in small chunks, like summer.

Step 2: Plan ahead If you come to Amplify we already set the daily WOD for you, so that's easy.  But by planning your set days each week, checking the workout and any related videos ahead of time, and coming in with a plan of action this not only shows true commitment but it's also mentally easier once you set foot in the gym.

I don't mean you should obsess over your future or what's to come; I'm talking about knowing what you'll expect of yourself come "go time."

And let this be my yearly reminder to warm-up properly. We're all sore. We know... just walking up those stairs sucked today. So get in here and roll out ahead of time whenever possible. Can't fit in extra minutes before or after your class?  Foam roll at home any chance you get. Time manage to make the most of your hour in the gym, and you'll find yourself with more hours out of the gym to do the things you want (or need) to do.

Step 3: Intensity This, ladies and gentlemen, is your true time saver.  Your time turner, à la Hermione, you silly muggles. Intensity in CrossFit is a savior not only from hours of long, slow endurance training like the cardio trance dance of the elliptical, but if used correctly it's also a savior from overtraining.

We can slow down the clock on the aging process by limiting the oxidative stress of extreme physical training.  Some is good, more is not necessarily better. Yes, intensity is key.  But no, you don't need to spend hours breaking down your body systems. Especially without proper recovery.

Call "TIME!" on your workout and, once you can walk again, leave the gym for rest and relaxation. Well, okay, leave the gym for the normal stresses of every day life. If you keep the intensity up in your conditioning and your time under duress at appropriate levels, you not only make gains but also keep overtraining from spiraling out of control.

Spiral Clock

So there it is; a three step process as common sense reminders each year.  Make the most of your time each day, each week, and each month this summer and always.

My aforementioned baby girl stirs, letting me know my time is up.  At least for now. So I'll end with this thought, then leave you to your musicianship, your reading, or your napping...

An hour in the gym may be just 4% of your day, but when utilized correctly it's the catalyst and the conductor to a lifetime full of results. That one hour can stop time, or at least temporarily put the world on hold. So hold it close and use it wisely, since time can pass through your fingers like the sands of an hourglass.

Here's to another great summer! See you on the waterslide.

-Scott, 6.16.2014

Hourglass of Life

2014 CrossFit Open: The Amp Community at Large

After the Open: The Amp Community at Large

Another CrossFit Open has come to a close, after 5 weeks of physical tests and mental challenges, ending with an inevitable Thruster/Burpee combination-- which everyone now realizes tastes exactly like... burning.

CrossFit Amplify had over 100 members register for this year's Open competition, by far exceeding any expectations the coaches had about involvement.  This was also one of the largest numbers in the Midwest and North Central Region.

We set a lofty goal of around 75-80 athletes, and had hopes of hitting that mark only because of increasingly solid involvement over the past few years.  Our experienced members are good about passing on encouragement to newcomers.  In fact, our gym is better than just "good" about things like that-- yes, the Open is a great bonding experience but it's because of the Amplify community, not because of the weekly workout.

Let's be honest: the weekly workout is always horrible.

It's not necessarily a bad workout choice, per se, although sometimes the Open includes skills or movements that not every CrossFitter has.  (IE: double unders, chest to bar pull-ups, muscle-ups, etc.)  Moreso, the issue is that even at just 7 or 8 minutes in length, the Open workouts are enduring tests of work capacity and stamina and mental fortitude and sheer will.  Gut checks.  Suckfests.

As Amplify coaches we always set the weekly Open workout as our Friday WOD.  This proves to be fun and exciting to have our entire gym, Open athletes or not, push through the same workout as everyone else in the world... including the elite athletes.  You know, those ab-ridden, superhuman TV stars even our non-CrossFit friends and family can watch on ESPN each July. ("Can you do that?"  "No, mom... *sigh* Those are the elite."  "Well you're elite in my book, sweetie.")

And how do we stack up in comparison to the rest of the world?  For us mere mortals, fair. Average. Maybe above average.

But that brings us to the point.  Bigger than all this, more importantly for our trainers and members, is the exponential growth of Amplify unity.

It gets difficult to put in writing without making it sound trite.  I've touched on this before.  (Check it out HERE, you carnies.)

It always ends up sounding a bit cliché or repetitive: the community at Amplify is amazing.  The feeling of family is unbelievable. The people here are incredibly supportive; it's more than just a gym.

Yet it's true.

We often have athletes complete a skilled movement for the first time during an Open workout.  Have only done a few double unders before?  Knocked out 30+ in the WOD.  Can hardly get one chest to bar pull-up?  Got 10 before the time cap.

A submitted score will never show the emotional struggle or the small accomplishments or the uproar of a spontaneous cheering section at our gym's Friday Night Lights.

To hammer this point home, this Open season my wonderful wife, Sarah, and I welcomed a baby daughter to the world.  Little Elliott.  She was born on one of those Friday nights, during 14.4 in fact, while much of Amplify was cheering each other through endless Toes to Bar and Wall Balls and Power Cleans. I could sense it without actually being there.  And as we shared the great news with family and friends, making it Facebook official of course, best wishes and comments poured in from our friends at Amplify. ("Future CrossFit Games champion!"  "So when will Sarah complete this week's Open WOD?" many joked.) I'm also sure that a warm welcome will be waiting as we bring the baby in to see our Amp family for the first time.

This, this is the stuff that can't be seen in the numbers or the final results.

And now the waiting game begins, at least until April 14, as we see how our top rankings file in place in order to bring a team to Navy Pier in Chicago for the regional fun.  (Read about how regional invitations work on the Games site HERE.)

Last year, CrossFit Amplify had initially missed advancing to the North Central regional in the CrossFit Games by one spot.  Top 30 teams move on from the CrossFit Open. We were 31st.  That is, before all the declarations took place with the North Central individuals and teams. After all was said and done we did in fact qualify a team for the 2013 regional, to go along with Kristin, our individual female athlete and resident badass. It was all a whirlwind of disappointment and excitement and frustration and pride... but a great learning experience in all aspects.  (Check out a more detailed wrap up of last year's regional action HERE.)

So we wait again with only hopes and guesses for 2014.

And whatever the outcome, whatever comes of our team, I know that the 100+ other Amplify members will be there cheering on Kristin and uniting in the experience once again. If the team qualifies it'll just be the paleo icing on the cake.   Because, in essence, the effort of the top athletes at the regional is the work of many.  Yes, of course our competitive athletes do the work, day in and day out.  But the team is in fact the Amp community.  Those few on the big stage are representatives of us all.

That's the stuff that the Open season is about.

Once again I am more than proud to call all of you, the CrossFit Amplify community, our "team."  Cheers to those of you who took on the 2014 Open, and welcome to those who will join in the carnage of 2015.

Now please, let's vow to never do that combination of Thrusters and Burpees again. Well, at least until next year.

- Scott, 4.3.14

Amplify's 2014 CrossFit Open Leaderboard

2014: A New Year

A New Year

I was about 14 when I found punk rock.

Life changing, for sure. Coming from a fairly normal and fortunate upbringing, punk music didn't represent a distaste for life, necessarily, but it hit home as it satisfied a very natural need of adolescence: to question everything. Question the norm, question the rules, question the answers, question existence... question oneself.

A punk rock song won't ever change the world. But I could tell you a few that changed me.

If you've been there you know; people are drawn to punk for many reasons, all unique to each individual. For me, the attitude of the music and lyrics was easy to relate to. But songs with societal meaning registered just as much as the galloping riffs that accompanied those often-indiscernible words. (Good thing for liner notes.) The punk community is one that offends the mainstream with no mercy but all in the demand for tolerance and equity. Racial and class lines be damned.

Identity in school, as in life, remains just as difficult a topic as ever. In my case, not following pre-set expectations made a lot of sense... classifications, stereotypes, cliques all seemed dumb and immature. Counterproductive. Moreover, why can't a person be interested in a lot of different things, and hang out with lots of different people? Funny enough, finding like-minded friends and having that kinship of a social circle is essential in teenage development.

Cue the music.

Following punk and getting into everything from "well-known" underground music to smaller, local bands ended up creating a place for me in a counterculture scene that was welcoming and unique. A wide open road of my future.

It is the same things that drew me to CrossFit that drew me to punk rock.

In a sense, punk rock means you do what you need to survive. CrossFit means much of the same. The pursuit? A no-holds-barred approach to health and fitness. Just what this aging punk needed. Destroying my body with sex, drugs, and rock 'n' roll seemed just as dumb as the expectations of a stereotypical high school. The "live fast, die young' mantra was stupid and narrow-sighted... even with its flaws I loved life and wanted more of it.

I wanted to be healthy, I wanted to stay alive, and I wanted to feel challenged in the meantime. But working out was for the masses. Sweating with no goal? The same 3 sets of 10? Redundancy in the usual gym routine? Yes. What I needed was a heavy dose of existential reality to counteract the mainstream fitness being shoved down my throat. So what if the punk community would judge me for taking care of myself? Is that really punk anyway? Judging a person because of lifestyle choices?

Like a time bomb ready to explode, I jumped into CrossFit training in desperate need of a fitness counterculture. And the chaos of a CrossFit workout? It made me feel right at home. Kind of like a lesser-known group punks try to keep to themselves with the claim of "I knew them before they were cool," CrossFit is that indie band I hope doesn't sell out. It's that balance between underground and mainstream. Between obscurity and being chewed up and spit out by the masses. It's a scene I now need to stay alive... it supports my head... gives me something to believe.

The sense of family and acceptance? It's here. Think it over. Maybe there was a void in your life and you knew it. Or maybe CrossFit wasn't anything you thought was missing... it was something you weren't even looking for, yet it fit. Like a friend's basement, or a bowling alley, or a run down theater full of punks just like you. Or better yet, a place where everyone wasn't the same. A place you knew you could hang out and be yourself and endure workouts that unite us all. Like only a true local scene can.

After all, we're in this fight together. This is a community, not just a place to work out or listen to music.

What is shocking and sad is that the punk music scene was and continues to be hypocritical. While creating an accepting sense of family, in many respects it is also guilty of the very thing it despises: it can be judgmental and outright elitist in its beliefs. This is an interesting, alarming similarity to CrossFit.

Fitness shaming is all over the internet.

The answer to "Why?" might be simple enough: it's just as much an issue of bullying as we see in adolescence. And things are automatic when you see them every day.

Or perhaps the answer to that question isn't so easy to configure. Why would someone tear another person down just to make themselves feel better? What does a person gain by shaming or ridiculing another's workout regimen, lifting technique, body image, or sense of self-worth? Once again, more questions than answers. The only hope is that the acceptance in this community far outweighs the elitism. Forging Elite Fitness is the goal. Requiring it is a detriment to society.

So we head into 2014 with the same goals as a year ago. New to our crew of outcasts? Welcome. The journey is fun, but the outcome is better. Both are necessary, so check past posts regarding commitment, attitude, community, etc.  Ask questions. Seek out answers.

Search the back catalog of CrossFit articles, videos, and other media across this site and the rest of internetland like a teen discovering good records for the first time. Commit, stick with it, trust the programming, and hold yourself accountable.

And as for that 14 year old punk of yesteryear? Instead of degrading the older version of himself, maybe he'd be impressed in the philosophical teacher and coach still listening to some of the same bands. Or maybe not... who knows, with all that angsty teenage feist. But I bet that young kid would like the do-it-yourself attitude of CrossFit. Guaranteed.

Here's to another year of growth, you punks. Ⓐ

- Scott, 1.1.14

* Special shout out to Paul Mirek, childhood friend and fellow punk, coach, and CrossFitter. "Pick it up, pick it up!"

Weakness

Weakness

Oh, how we love to succeed.

If you've ever gotten even somewhat good at anything, you realize this-- be it a sport, a hobby, or any other skill out there. Cooking or playing guitar or throwing bags onto a slanted wooden box for points... whatever. Success is an instinctual desire. And when we get good at something in life it then becomes easier to do. It's therefore more likely we keep going in this progression to improve little nuances of that ability.  It becomes a strength. A talent.

The flipside of this is that we hate failure. We avoid weaknesses, at almost any cost.

Take your favorite lifts or exercises in CrossFit. But more importantly than those you like (because you can enjoy something you're not actually good at), focus on your strengths for a minute. The moves that just seem to come to you. What is it that allows you to be good in those areas? Are you simply built for that move? Is it similar to a movement you grew up doing? Two huge factors in looking at physical skill are genetic predisposition and exposure at a young age. Both brain development and physical development play an important role. You have been given certain traits inherent in your DNA, and you either had a chance to hone some skills while developing as a child... or you didn't.

So are you good at rowing because you're tall? Do push-ups come easy because of shorter arms? Are you a natural runner? Have a good deadlift frame? Strong legs for no apparent reason?

Now think about your least favorite lift or exercise movement. Your "goats," as they are called. Is it something you can do, but not well-- like squat, snatch, or row? Or is it something that you can't really do at all and always seems to elude you-- like pull-ups, handstand push-ups, or muscle-ups? Either way it doesn't much matter, but wrapping your mind around why it's a weakness can help. Insight to your lack of ability.

Think things through: why is it that you suck?

I know, I know... some of you are sitting there thinking you're not good at anything within CrossFit. A clumsy, uncoordinated mess handling a barbell like an ogre without thumbs. This may be true, mostly if you're a newcomer, but probably isn't the full truth. If you think you need to work on everything, realize we all do. Even if it's a declared strength. The best can still get better. And that's the beauty of a strength and conditioning program like CrossFit.

If you ignore the major items involved, you're destined for failure. And not the good kind. No excuses; look at the facts.  Maybe you're not so good at squatting because of your mobility issues. Maybe you're just not strong enough yet for muscle-ups.  Maybe coming to the gym only 2 to 3 times a week just doesn't allow you to develop time under the barbell in a snatch or overhead squat.

Or maybe, and this is only maybe, you're just trying to fool yourself and you haven't actually bothered to try to attack any weaknesses. You're just coasting. Hoping weaknesses don't pop up in your weekly workouts. Or worse, ensuring that they don't.  You tell yourself "I just can't do ____________." You're a little scared... or your ego gets in the way... "____________ are just hard, you know."

The path of least resistance is so easy to follow, it's like a slide.

So how do you rid yourself of those chinks in your armour?

Recommendations:

• Get in early, stay late. It doesn't have to be anything extremely time consuming... in fact, too much time working on goats is unnecessary. But it does need to be multiple times a week. Putting in some time before or after the WOD will do the trick. Either/or-- both are a good idea, but pick one. Beforehand means you're fresh and not mentally fatigued from a workout. Afterwards is also good in order to work through a movement while tired. A few quality minutes on the pull-up bar or with a PVC pipe hitting mobility will go a long way. Focus on form; move correctly.
• Limit frustration. If you have a chance to create your own workouts, put your weakness in the spotlight about once a week. But create workouts that will give you some success. For instance, pair a weakness with a strength in a conditioning couplet... this way you limit frustration, which can be mentally draining and counterproductive. If you don't write your own programming, then be sure to really embrace the days that focus on your goat. Don't cherry pick.
• A weakness might always be a weakness. In some cases, goats can be turned into a strengths for people. But usually, if a person has a movement that they struggle with, it'll be something they need to stay tuned in to for a lifetime. Know this and be okay with the fact that unlike other athletes you may always need that extra focus on certain movements. The work never stops.
• Build on previous sessions. Simple, but true: it's not going to happen all at once. You won't suddenly hit a #300 snatch or jump on the rings and nail an iron cross. Think in baby steps and build upon the previous goat session. Small steps backwards may even happen, but keep at it. Oftentimes something as skilled as double unders or rope climbs seem to evade people for a while, but take a look at how often you've worked at the move-- if time spent with the movement isn't happening, then of course a set back occurred. (See the first two bullet points.)  Use small successes in technique, mobility, etc. as stepping stones and soon you'll see a shift away from absolute hatred of your goat. Choose the wrench.

So, as the Words of the Week articles come to a close for Summer 2013, I hope you'll take this into consideration now and always-- Embrace your strengths, attack your weaknesses.

I wish everyone good luck in becoming better than yesterday in all that you do. And thanks for taking the time to read this summer.

- Scott 9.1.2013

Warm-ups

Warm-ups

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

- Scott, 8.25.2013

Attitude

Kicking Ass

Attitude

We've all heard the quote, "Whether you think you can, or you think you can't-- you're right."

But what if that's wrong? What if we're wrong?

The quote represents how powerful the mind can be-- how important attitude is-- but it's not exactly that simple.

Sure, all that positive self-talk can overshadow negatives. You're in the middle of a workout or hitting a challenging lift or movement, and mentally you embrace it... the difficulty, the suck. You reject the possibility of failure. You succeed on the edge of defeat.

But sometimes you think you can, and you still fail. And there are other times you think you can't, but you were wrong. You actually could. And you did.

In past articles, we've examined nutrition, recovery, and much needed mental health time with friends and family. We've examined reasons for such success, some of them including commitment, motivation, and even embracing failure.

Yet another item to consider is one's attitude... how a positive outlook can overcome small speed bumps in training, but how a backhanded slap of reality is a useful tool as well.

Let's face it, not everything can come up roses each week in your fitness journey.

Telling yourself "That wasn't good enough" here and there can have its merits. Not accepting anything less than your best, and being able to call yourself out at times, can be just the thing your mind and body need. A swift kick in your own ass. Yes, admitting defeat here and there is fine; knowing when it's smart to throw in the towel, at least for the time being, is an overlooked attribute. Yet there's that fighting attitude that has to accompany it-- going home beaten, but pissed off.

"I may have had an off day but, dammit, I'm getting after it next time around."

Calvin knows

You can't teach this with coaching cues, really. It's not easy to sell... to explain to someone, "Get some aggression!" or "Fight through... stick with it!"  It even looks silly in writing. But it is a learned behavior. Skill and strength development can foster this attitude; it can grow in conjunction with experience, in 4/4 time with confidence. Once the mechanics of something like a lift or a gymnastic element are learned, we can see that glimmer in the eye... that fight festering behind pursed lips. It's this attitude that exposes itself during PRs, during that gritty time of a workout where the lungs are panting no way but the mind takes over.

And to go to that place, to reach that feeling of "I got this," it simply can't be understood by others who have never been there. It's a drive so natural yet so difficult to attain.

Magical? No. Just hard work and a fierce appetite for accomplishment.

It's when a shared attitude, a shared vision exudes in the gym that personal empowerment becomes a common characteristic. Drill-after-drill, rep-after-rep, this stuff matters. Evolved into the group attitude of such a community is an unrelenting lifestyle of devotion.  It's contagious, remember?

The Little Engine That Could

That said, let's make sure we differentiate having an attitude that's gritty and determined from one that's self-deprecating or even attention seeking. That type of behavior is draining for a community, and isn't fair to yourself in the long run. Cut out the negative talk when it's not necessary. Stop searching for validation if it's really not required. Put in your best, week after week, and it becomes increasingly apparent when your self-talk should be positive and when you need to simmer that smile and get down to business. Raw and unadulterated hard work breeds self-awareness.

So dive within. Find that flowery, positive thing to focus on when necessary. But check yourself in case some steel-toed hell is needed instead. Stay positive, and a little pissed, and reap the mental gains.

Positively pissed... it's there you can't go wrong.

- Scott, 8.18.2013

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