Have a good weekend

6:00 a.m. Monday, be there.

CrossFit Hierarchy of Development

I've been back at the training game since November of 2008, and as I look at my training log, I know I've come a long way in six months. I've gone through three phases since I began training again in November. The first phase was Starting Strength (http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421) on Monday, Wednesday, and Friday where I worked the Squat, Deadlift, Bench Press, Press, and Power Clean.

Great book and amazing program. Simple, but effective. On Tuesdays and Thursdays I did workouts from the main page at Crossfit to get some metabolic conditioning in (http://www.crossfit.com/). The second phase was a simple 3 on 1 off, 1 on 2 off where I strictly followed the CrossFit site. Then the third phase has been something called CrossFit Strength Bias where I train a major lift (squat, deadlift, press, front squat) and then do a short metabolic conditioning (MetCon) workout. So far, I love CrossFit Strength Bias (CFSB).

But the whole reason I'm writing this is to illustrate something that became very much evident last night during a softball scrimmage. It's been several years since I've been on a baseball/softball field. To be honest, I was nervous to both, field and bat. It's been SOOOO long that I didn't know how embarrasing the night could end up. None-the-less, I did fine out in the field with two catches and 0 errors. But the surprise came when I was up to bat. I flew out my first at bat hitting the ball pretty deep to center. The second at bat is where the magic happened. I hit a solo shot to center field... Now I'm not trying to brag, but I've NEVER been ANY type of a power hitter, and at 170 pounds I don't think anyone (including myself) expected me to hit the ball that far and that hard. It felt good, but why in the world did the ball go that far? I would suggest to you the CF Hierarchy of Development.

The basis of the premise is that Coach Greg Glassman teaches is that as you build from the ground up you'll see sigificant improvements in each of the above diciplines... I saw that application last night. Though my diligent work at nutrition, MetCon, gymnastics (yeah muscle up-http://www.vimeo.com/3580419), and weightlifting/throwing I've found a direct correlative to a sport that I have not played in a 1/2 decade. Something I'm doing is working, and I can only suggest that it is the common denominator. CrossFit training.

There's a lot of talk out there within the fitness industry where people say things like, "I don't know about you but I want to LOOK like I work out." I guess I'm a bit different than they are, and chances are most of you are too (even if you don't know it). I want to PERFORM like I TRAIN. I want to be able to apply what I do in my garage to every facet of my life. All show and no go isn't for me... I train so I can excel at life's physical/mental tasks. Of course there's an added benefit of LGN for the wifey, but it's just that- an added benefit. So, next time you feel like that extra hour of sleep is really going to be THAT satisfying, remember this post. Remember that performing well at life's physical tasks is not a light switch that you can turn on and off. It's hard work. It truly does take a lot of sweat, some tears, occasional blood on the barbell, and possibly breakfast in a very acidic form (yea Allpass). The choice is yours! Come train with me at 6:00 a.m.

CNS (Central Nervous System)

Do you remember that blog post a few days ago about your mind giving up before your body does? Chad Waterbury, one of the most interesting individuals within the "bodybuilding/strength training" community, has written an article that explains a bit more detail and Science (don't let that scare you off!) about that whole concept I wrote about the other day. I followed a lot of Waterbury programs (Anti-body building hypertrophy 1 and 2, Waterbury Method, and Total Body training) in the past and saw great strength/size developments. His back ground is filled with study and education on the Central Nervous System and manipulating that system in relation to getting stronger and bigger... Without further adieu, here is the article's link:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/add_20_pounds_to_your_1rm_today

'09 Goals

As promised, here are my 2009 Goals. I'm almost 1/2 way through the year and will be testing 1RM (one rep maxes) next week on the press, deadlift, and squat. So far I've run the 10k (at the Cooper River Bridge Run), held some workouts in the mornings, and kept under 180. I bet I can get 40 pullups if I tried. Last time I attempted I was at 33.

I ehat running

Running does not come easy to me, and I've NEVER had to desire to train specifically for the ability to run well. I was reminded of this disdain during my morning traning. Helen was the May training challenge at training anarchy, and as some of you already know it consists of
3 rounds for time:

400m run
21 KB swings (1.5pood/53 pounds)
12 pullups

The first run was decent (around 1:20), but the subsequent two runs were slow. Consequently, the last two runs were why I did not funish sub 10 minutes on this WOD (finished in 11:25). Just like with anything else, there is a more efficient way to move your body through space for 400 meters as opposed to the normal heel-strike, back foot push off. It's called the POSE method, and I was first introduced to this specific method of running several months ago. Here are two videos to introduce you to the concept if you haven't been introduced already:

1- http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.wmv
2- http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview2.wmv

This concept really makes sense, but the problem is that I have not devoted enough time or effort to learn how to do this effectively. A few months ago I ran across a video that explained how runs can be used as a recovery tool. This concept is so foreign to me. Recover while running? How awesome would that have been if I would have been able to do that this morning! Who know? Maybe I could have pulled a sub 9 minute Helen! None-the-less, I am committing to spending time learning this method of running each day in my warm-ups. I am adding "Get better at running through the POSE technique" to my '09 goals...

Speaking of which, I will post those goals shortly and will be measuring where I'm at in respect to each of them by the end of June since that will mark the 1/2 way point.

Tomorrow WOD

Tomorrow we are on for a WOD- 6:00 a.m.

*Update of WOD schedule for next week*

There is no WOD scheduled for Monday the 25th of May (Memorial Day). I will be in Charleston, SC enjoying the weekend with my beautiful wife and my dad... If you want to train on Monday I suggest visiting http://www.crossfit.com/cf-info/faq.html#WOD1 and choosing one of those WOD's to honor the memory of one of these fallen soldiers. A lot of those WOD's don't require much, if any, equipment (find a pullup bar somewhere!).



If you feel like you want to rest on Monday (like I'll be doing), check out Operation Phoenix (http://operationphoenix.myshopify.com/). They have some really sweet t-shirts, and the best part is that ALL of the proceeds go to the Marines to help them purchase fitness equipment for their bases and troops.



This is my favorite one, and I purchased one today: