Optimum Performance Training CCP/Crossfit Level 1 Certified Trainer
"A year from now you will wish you had started today"
Fitness: Is an evolving journey that follows a path of continued self-improvement through a balanced approach of learning, discipline, struggle and reflection. The body is a physical structure that needs to be treated with proper care allowing the mind to open its true self in discovering its purpose. Becoming comfortable with uncomfortable through physical and mental challenges leads to genuine growth as a human being providing the strength to achieve.
The following workout below is for a client who has a training age of less than 1 year, who has lower body weakness, particularly posterior chain and would like to improve their core strength and enjoys breathing heavy sometimes...Long term goal is to follow a strength and conditioning program that allows them to stay active and strong and has no interest in crossfit or competing at any level.
A1 Deadlift 3010 10-12 x 3 (rest 30 sec) A2 Back extension 3010 10-12 x 3 (rest 1 min)
B Russian Barbell stepups 18 inch box 12/leg x 3 (rest 1 min)
C Straight leg unancored situps 15 x 3 (rest 1 min) + Airdyne sprints 10 sec fast ride easy 2:00 x 3
So in discussion with our client base at GG and others connected to our community its been requested to continue writing on a variety of topics in regards to nutrition, training and learning to life correctly. We had a huge week last week at Garage Gym with an influx of new clients setting up consultations and assessments. I want to welcome those of you who are joining us on a path to success. Your results will just be started in those first 3 months, basics built and an understanding to structure and commitment. At 6 months, movements, eating patterns and adapting your lifestyle to make it conducive to a successful you will start to settle in. At one year you will look back at the transformation, and the numerous ways your life has changed. We offer no cookie cutter short fixes at GG but we offer an education and knowledge base to all our clients that will follow them the rest of their lives no matter the direction they choose. Those that are truly committed and prioritize their health will see the outward effects that it has on everything around them.
With that said...let me start digging into the topic mentioned above.
So most of you have probably tried a diet at least once in your lives. Jenny craig, waist watchers and hundreds of others... Maybe not. And I would assume most of you may have had success with your diet....temporarily...maybe permanently or maybe 6 months to a year but some how the weight started creeping back on. So in today's society its understood that exercise and eating less is the way to staying healthy. Another thought we see on the news is the importance of eating a low fat diet because fat clogs arteries and fat makes you fat....yucky.
Well lets clear up a few things for you. Most diets restrict calories because its believed that calories in equals calories out so if we cut calories, eat less and sign up for a gym membership then we will lose weight and look great naked . Lets look farther into the "diet" and maybe even a "low fat diet". So if calories are restricted its almost certain the carbohydrates will be cut, drastically in some cases. No more soda, sugar, breads, etc...and low fat too remember. The dieter is not losing weight due to WHAT they are eating but due to what they are NOT eating. We start eating less to cut calories which should equal weight loss. Remember most of what we are cutting is carbohydrates, especially liquid carbs, soda, fruit juice, beer etc because that's the easiest to cut out. So would it be possible to eat the SAME amount of calories, but simply restrict carbohydrate intake and still lose weight? YUP, we see it all the time. Do you know why? Because your insulin levels are stable due to the carb restriction and you aren't packing on the pounds because of all the insulin in your blood stream. So if you eat less calories particularly fat and protein {which have no long term effect on fat accumulation} and start exercising will you lose weight? Maybe...but guess what...at some point you will need to start eating more, because you will be starved of energy due to the restricted amount of protein and fat in your diet and then you will start eating again, and your fat cells will start recouping the fat they have lost during the diet. During your diet your body will be semi starved which leads the fat cells to start looking for any food they can find to replenish the fat they are losing and your muscles will be doing the same thing, looking for food to repair muscles and your body will be affected by a lose of energy and now exercise is really hard because YOU HAVE NO ENERGY.
So you are eating a calorie restricted diet, low in fat (most likely protein too) , you are hungry and the time your spend at the gym is tough because you have no energy and you aren't losing weight. Damn....that's not cool.
The point is...calories in doesn't equal calories out, low fat diets don't work if carbohydrate intake stays the same, reducing fat and protein in a diet only leads to lack of energy not permanent weight loss, starting an exercise regimen only and not fixing the types of carbs you eat will not prove to be successful long term, cheating only 1 or 2 days out of the week with high carb intake will hinder, if not backfire on you because your insulin and fat cells are going to have a party as soon as that happens...
I know this may be a lot to take in for some of you. But its reality, its what works, its science and the newest research by the smartest people.
You want to lose weight and keep it off.....
balance your insulin levels permanently (how that happens is different for everyone), be patient, exercise correctly for your type...and eat a balanced portion of fat and protein.
This is the basics people, its a start...hopefully some of you will run with this info and never look back!
Ive been asked to post a sample workout of a client who is preparing for the Garage Gym Games in January. With that said it needs to be understood that all my athletes are different and all complete drastically different workouts based on goals/priorities. Russ has been with me since June 2011. Russ was an aerobic based specialist when he met me. We introduced the basic weightlifting movements to him as a skill base first, then transitioned to a strength routine, then onto interval based weightlifting/anaerobic/MAP training. So you can see the progression, a new movement starts with learning it as a skill, then implementing it into an actual program then onto a training modality for energy system training.
Russ' workout he completed tonight Training Type: Interval Weight-training
3 sets: 10 power clean touch n go 115lb Airdyne 2 min at 80% (rest 3 min) + 3 sets: 10 back squats with 135lb Row 500m at 2:00/split (rest 3 min) + 2 sets: 15 box jump with step down at 24 inch rest 20 sec 20 pushups unbroken rest 2 min
This workout is individually written for Russ. The weights rxed, rest time, and number of sets is specific to HIM! Find a coach, set goals, learn, improve, re-assess, continue to improve....it does not stop!
Brendan Started with Garage Gym as soon as it opened its doors in January 2011. Brendan started with Garage Gym as a group class client traveling from Syracuse 2-3 days a week to participate in class. Brendan had great results with group class and enjoyed the community but he upgraded his package to an exclusive coaching client package to have more attention on his training priorities and goals this past August.
Below are the before and after stats for Brendans performance.
January 2011 Has high blood pressure and high cholesterol levels 3 pullups no back squatting or deadlifting experience 7:30 mile 36 Umbillical Bodyfat score
Current Oct 2011 Off of his medications 25 pullups 60 lb weighted chinup for 1 rep Back squat 135lb x 8 Deadlift 225lb x 1 6:37 mile 22 Umbillical Bodyfat Score
These are just some of the many stats I have for Brendan. He just completed a 25 min "as many reps as possible" workout. Row 400m 10 Deadlifts at 135lb 8 burpees jumping over bar.
Brendan completed 2,555 meters rowing, 60 deadlifts, and 48 jumping burpees in 25 min!! He also just thrustered 165lbs for 2 reps (this is his current bodyweight) A thruster is a front squat followed by a push press overhead.
Congrats Bren!
Testimonial:
Brendan Cotter Attorney
Garage Gym group fitness classes and the private training have helped me in a number of aspects. Coming in with a running background, the classes have significantly increased my running performance and endurance. The stretching workouts through Garage Gym have identified weaknesses in flexibility and targeted specific techniques to increase that flexibility. From a health perspective, Garage Gym fitness classes have provided benefits as well. The classes and diet information have contributed to a better lifestyle by helping to combat job-related stress and generally making me feel better both physically and mentally. At 31 I am by far in the best shape of my life, largely due to participation at Garage Gym. I would strongly recommend Garage Gym to anyone interested in achieving their fitness/health goals.
Lets get our thinking caps on for this one, ill break down the following hopefully in terms most can understand.
The following is summarized from "why we get fat" and "good calories bad calories", both great reads if you are patient and enjoy learning.
An epidemic that comes across the TV screen at least once a week is how much fatter our youth is getting at younger and younger ages. In recent studies its shown that children are fatter at 6 months than they ever used to be. But how can that be? At that age physical activity and nutrition choices aren't much of their own choice. Overweight kids generally come from overweight parents, that shouldn't be much of a surprise. Every ones genes control insulin sensitivity. Insulin is a hormone that controls blood sugar, the more insulin released the higher chance you have of being overweight and higher chance you have of becoming more and more insulin resistant which means even MORE insulin will need to be released to accomplish the same task... Ill discuss the science behind that another time. The reason I want to discuss this is...the nutrients supplied to your baby is through the placenta and umbilical cord. If the mothers blood sugar is high, that obviously means the more sugar the child is getting in the womb. What does that mean? As your child develops all its organs, (mainly pancreas) they develop a different sensitivity to insulin and generally develop more insulin secreting cells which means the more insulin your child will be secreting by birth to fight off the sugar in its blood (bad). As a result your baby is born fatter with a higher resistance to insulin, making the chances of your child becoming type 2 diabetic at a younger age and all the fun stuff that comes with that. In recent studies its shown that we are predisposed to get fat at different ages even if their is no sign of that at a young age. Ex: Joey will start putting weight on at 16, Tony at 32 and Steve at 56, all based on how insulin resistant their bodies have become from the time they were in the womb to their current age. Its a fact that most woman who gain excessive weight during pregnancy, are diabetic or become diabetic during pregnancy have larger babies (these woman have higher levels of blood sugar). From discussion with those in the delivery room, babies born from mothers described above are sometimes in need of sugar within minutes of being born due to low blood sugar (hypoglycemic). Bad news people...your kid is already craving a candy bar and their eyes aren't even open yet.
So wheres this topic headed...if you compound the problem of obesity being a genetic problem (inheriting insulin resistant genes), which in turn makes fatter kids at younger ages which in turn then have fatter babies again and this cycle continues....where does it stop?
To the dad's out there, your not out of the woods on this one....you are an example, and a support beam for your wife who is pregnant and attempting to eat healthy, so you and your kid aren't giving each other insulin shots in 10 years!
Quoted from "why we get fat" by Gary Taubes Thus we have more than our own health to consider when we get fat. Our children, too, may pay the price and their children. And each successive generation may find it that much harder to undo the problem.
What to do? Eat right for your type. Questions or discuss topics, feel free to email me!
All clients at GG have an initial consult and then 6 week reviews after that. They are asked what brings them to Garage Gym. The number one reason is.... They are lacking direction, guidance, am no longer making any improvements with their fitness levels and in some cases getting worse, and no excitement with their current program. Questions they find asking themselves prior to finding the GG. "Should I go to the gym today", "Chest and tri's or back and bi's?", "run?...how far, how long" "3 sets of 10? drop sets? and so on....
You get the point, clients find GG through word of mouth, referrals, facebook, blog posts etc because they are looking for structure, direction, knowledge and guidance around WHAT they are doing, WHY they are doing it, looking to have fun and have some kick ass goals to shoot for!!
"We can make a considerable step towards the goal of our existence - whether we picture it as perfection or freedom or lasting happiness or the fulfillment of our destiny - if we establish once and for all the right relationship to the physical body. We must look upon it as an instrument to be used, an animal to be trained, a slave to be commanded and yet treated with due regard to its dignity and its rights. If we have not already acquired this attitude, we need to exercise ourselves in it until it is established. This body is not 'I'. It is not myself. It is a thing that will degenerate if not cared for. It is an animal that will disobey if it is not disciplined. It is mine for a short time only and during this time, I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be forged by discipline. By meditating on such notions as these, we establish the right mental attitude. But the connection between mind and body must be forged by discipline. It is good to accustom this body to hard physical work. We should endeavor to acquire a rich repertoire of bodily skills." JG Bennett
Garage Gym is proud to announce a brand new package that will be offered to all potential new clients and current clients. Do you have a son or daughter, niece or nephew or a friend you would like to introduce to fitness under the age of 18? We have a package that will allow you to bring them with you, and have them train next to you under proper supervision.
At Garage Gym we believe the importance of educating our youth, introducing them to proper fitness methods and instilling a knowledge base of healthy eating. The diabetes, and obesity rates are at epidemic proportions and growing. Help our youth understand how to stay healthy and have FUN at the same time.
Call today to schedule your free consultation! Prime time slots are almost full!
Water was a bit chilly. Funny thing is, PTS and I got called out of the water by the lifeguard due to a county warning not to swim due to the rivers in Tijuana overflowing and the current bringing in Hepatitis and MRSA! Isnt that nice!
Do you have a loved one or friend who you feel would benefit from the services offered by Garage Gym? We have gift certificates available for the Holiday Season! Call today to purchase! www.GarageGymJourney.com
My wife, sister and I attended the first ever OPT Big Dawg Bash in beautiful San Diego 2 weeks ago. We had the pleasure of listening to multiple presentations from Doctors, and business owners along with numerous discussions with individuals who are filled with outstanding knowledge. Below I will provide some good cliff notes that some of you may find interesting.
James Fitzgerald started out the evening with his definition of fitness: Fitness is an evolving journey and exploration of the connection between spirit, mind and body while attempting to discover physical potential while leading to discovering purpose and producing longevity of oneself.
It was encouraged that everyone come up with their own definition of fitness, there is no right and wrong answer, defining this word can and will give you guidance and a big picture view of why you are doing what you are doing.
Dr Mike Malloy, neurologist, chatted about the positive feedback loop regarding poor food choices, chronic inflammation and its relation to depression. There are approx 10 trillion bacteria in the gut, poor bacteria from crappy food leads to a leaky gut (displaced microvilli) and that poor bacteria has negative influences on the rest of the body, depression and a whole host of other problems. Cortisol (hormone released from stress) turns on the immune system (to protect the body from harm) which leads to increased inflammation. A treatment found to be successful in reversing depression and anxiety is by treating and blocking inflammation in the body. We can fix that in numerous ways....we do it everyday at GG. He chatted about removing stressors in your life that dont apply to your goals, whether its physical goals or life goals. Thats accomplished by teaching clients how to perceive stress differently. The "stressor" is still present in most cases but simply viewed differently.
Scotty Hagnas chatted about flow work and how you can implement that into your daily training program as recovery. You can check out that info soon at http://scotthagnas.com/
Dr Dick Tom talked about the exercise tolerance test. The exercise tolerance test evaluates the adrenal gland (part of the endocrine system) and cortisol to determine whether exercise is seen as a stressor to the body and gives detailed analysis and recommendations based on results to optimize performance. There is no difference in good stress versus bad stress to the body. If we can balance your cortisol levels over the course of the normal day there is COUNTLESS health benefits to this. We reviewed numerous results of clients. Ex: clients who exercise to relieve stress, clients who exercise for energy, clients who exercise way too much and clients who have normal cortisol levels. Do you have low energy at 2-4PM, exercise, and then have trouble falling asleep? Do you come to the gym stressed and find yourself relaxed after your training session? Do you enter the gym with good energy, leave feeling as though you worked hard and fall asleep with no problem? do you exercise 2x a day are sore and not seeing improvement? WE CAN TELL ALL THIS AT THE GG, with this simple test that we have access too. Important? very....
James Fitzgerald talked about long term athlete development and what that means. An athletes "training age" determines many things when developing there training program. A training age is how long a client has had hands on experience with specific modalities. A client who has worked out for fun at the local gym for the past 10 years with no coaching has a training age close to zero. A 6 year crossfitter with some proper coaching has a 4-6 year training age. The older the training age, the more than training program changes for that individual. A young athlete can compete 6-8x a year and has to be tested frequently to find limitations ( young as in training age). An athlete with an average training age can compete 3-4x a year and their main purpose is to discover their essence/engine with training and find out exactly where they are within their sport. An older athlete can compete 1-2x a year and the majority of their training is skill based versus testing. An off-season is mandatory for competitive athletes, allows proper healing and mental relief. If fitness is for health and longevity then you must always stay active.
Dr Geoff Drobot Your body is a bucket. Think of poaring water into a bucket, the water just sits there until you add a spout. Toxins sit in your body if not properly digesting them. If your liver is overflowed with crap it spills over into your blood = bad news. Your not what you eat, your what you can not eliminate (digest). Toxins b/t cells interrupt cell signaling causing a whole host of short term and long term problems. Proper digestion = good health
Dr Sean Riddle It takes 30 hours to digest a meal through your gi tract which has the surface area of a tennis court. Leaky gut syndrome is caused by food particles that pass thru the gut lining causing an immune response. This draws the immune cells from the rest of the body to the gut for the food intolerance/allergy. If the immune system is busy fighting this problem it can not function elsewhere = problems. 80% of serotonin(major contributor to feeling happy) is produced in the gut. Unhealthy gut leads to unhappiness. This is simplified but you get the point. There is a solid cortisol connection between a leaky gut and immune response. Inducers of cortisol are mental/emotional stress, Blood glucose dysregulation, chronic inflamation, poor sleep patterns, excessive/inappropriate exercise.. Cortisol thins the gut membranes which leads to leaky gut. Cortisol also exaggerates the immune response. Get sick alot or just feel "off"...hopefully this sums up some things for you.
A quote that stuck with me after leaving San Diego: Everything popular is wrong- James Fitzgerald
Our team at Garage Gym and its business partners are working in collaboration to bring the latest research/information to our community that is 30+ years ahead of the general publics in regards to fitness/longevity/nutrition and mental-emotional health.
What is your health and happiness WORTH to you...and what are your true priorities...
Posted on optexperience.com
Leon Chatliow: I recommend a thorough understanding of Hans Selye’s general and local adaptation syndrome concepts. This suggests that whatever the actual health problem – and in fact the more complex the problem the more important this formula becomes – it is essential to appreciate that almost all health issues can be seen to represent failed/or failing, adaptation. Once this is understood it becomes important to consider which adaptive stressors can be identified – whether lifestyle, biomechanical, biochemical or psychosocial – and how these can be modified or eliminated. These adaptive stressors represent one facet of the therapeutic equation, which might involve postural, respiratory, nutritional, behavioral or functional factors. The other part of the equation that needs to be considered relates to way(s) in which functionality might be enhanced, so that the stress burden can be better managed. Aspects of this would entail improved strength, stability, flexibility and mobility – along with sleep, rest, exercise etc. So the bottom line of this therapeutic formula boils down to – reduce the adaptive load, while improving function. The only other choice is to treat symptoms. Into this mix it is also critical that we tailor the therapeutic interventions to the ability of the individual to respond positively – so that treatment doesn’t become yet another stress burden. (courtesy of Jason Lomond) Coach's notes: I see a lot of comparison to fatigue models in pain and rehab to performance as I have mentioned often they are brothers and sisters; replace health issues above with performance and we can make an argument that all "lack of" or ability to increase performance is on the humans ability to adapt: skill, work, etc...adapt and survive and possiibly win! (discuss in comments)
Think about this one...questions just ask, pretty deep stuff...
health issues = failed adaptations = remove stressor + increase ability to adapt(nutrition/strength) = health issues removed.
At Garage Gym our clients train for numerous reasons. Whether for specific sports events, enjoy setting goals and obtaining them over time, feeling great about themselves and general health. I wanted to highlight Ben Quilty as one of those clients who listens and follows through with 100% of what is prescribed to him and the results below show what happens when that occurs.
Ben enjoys numerous training modalities, weightlifting, running, rowing, crossfit etc.. but has never run over 10 miles for road race. He came to me at the end of May 2011 with the idea of wanting to run his first marathon. We switched his remote programming to prepare him for this race. We ran on average 3-4x per week ranging from 3-12 hours per week, with a constant progression in the ammount of hours run the closer we got to the race with weeks designed to "back off" and heal. We worked all Maximal aerobic power zones 1-4, based a large majority of his training on Z1-Z2 pace work and situational events (hills etc). We completed a 1/2 marathon and a 3.5 hour run as time trials to make sure we were on pace. Ben did a great job of listening to his body, eating correctly and knowing the proper time to back off in order to stay injury free. Bens bodyweight stayed the same throughout training and contrary to belief his bodyfat slightly increased. We see this in numerous long slow distance runners, the cortisol released from hours of pounding the pavement with limited weightraining in many cases raises bodyfat.. people run to lose weight and get "tone"...wrong line of thinking. Ben decided to hunt ALL day prior to the race....which in my opinion was not a bad idea...limited walking, hunting conditions were fine and he had time to take his mind off the race...and ALMOST killed his first buck with a bow....
Results:
Date started training 5/23/11
Race 10/16/11
Race Time: 3 hour 44 min
Ran 8:33 mile split.
Original goal was 4 hours then we realized 3:45 was a reality and a 3:30 was a possiblity if the stars aligned.
Goal complete!
Ben will be taking the next week off to rest, eat alot and give his brain a chance to focus on anything but running, haha.
His plans are to train for the Crossfit Sectionals in Febuary and then possibly start to prepare for the Finger Lakes Marathon fall of 2012.
Excellent work!!
Split SplitHours:Minutes:Seconds Time Miles Distance Minutes per Mile Avg Pace Summary Time: 3:44:19.5 26.26miles 8:32.6 split
Garage Gym will be hosting the 2nd event in the Garage Gym Games Sport Series Saturday January 21. This will be a one day multi-event competition. With a growing number of competitors, you want to make sure that you reserve your spot! This event is 4 weeks out from the Crossfit Sectionals which will make for a nice prep for those who are competing in sectionals. Beginner or elite, any age, everyone is welcome, whether you are competing or spectating. Lunch will be served to competitors. The snow will be flying here in January, and the Gym is going to be loud.
This will be a balanced test of fitness, testing all energy systems, using multiple modalities.
I will give you my thoughts and feelings around each of the 6 events that happened at the competition portion of the weekend. The day started at 6:00 AM with a breakfast consisting of some organic chix sausage, yogurt, applesauce, and cashews. I had very few butterflys going into this comp. My sister and I arrived at Crossfit Invictus at 7:15 with a crowd of over 150 people/competitors/judges. The environment was amazing, meeting many new faces, and fellow competitors/friends ive met in the past. I weighed in at 167.4 (4 lbs light for me but thats normal before a comp, the body prepares for battle by losing weight sometimes)
First event for me started at 8:30 which was a max clean and jerk for 1 rep max in 10 min. Everyone had to start with a bare bar at 45# and build to as much weight as possible in 10 min to take from ground to overhead, and lockout for 1 sec. Weights felt light in my warmup and my coach mike fitzgerald helped coach me on some tech and strategies going into the event. I opened with 198lbs with felt like 45#. The energy was unreal there, which normally sets the stage for some great performances. I moved onto 218# which went up fast. I rested and planned on going to 223 but was told to go to 228 by coach. Nailed 228 with 1:30 min left. I loaded the bar with 233 but with 30 sec coach wanted me at 238, so i scrambled to find another 5 lbs, with only 10 sec left i found the weight, loaded the bar and squeezed the bar, with thoughts of wanting to break it. I cleaned the weight to the my shoulders and with lots of eyes on me, i wasnt going to settle for a missed jerk. I slammed that bar overhead, stuck it with some difficulty and the judge yelled DOWN, lift complete!! a 15 lb personal record, event one complete. My sister nailed a personal record of 70#'s for her first ever event at a competition. Event one was out of the way for both of us...11 hours left...gametime.
Event 2 Triple broad jump Athletes jump off 2 feet, land on 1 foot, jump, land on opposite foot, jump, land on both feet, for max distance. Feet couldnt move on landing or jump was DQ'd. I had never done this event before so this was an exciting new experience, nothing to lose, full effort. I ended with a third jump of 23'. I was happy with this, but much practice needs to happen with this. 30+ feet is where I need to be.
Rested 2 min
Event 3 Row sprint 500 meters rest 90 sec Row sprint 500 meters for total time. This event was the most painful out of the entire day. I rowed a 1:32 for my first 500 at 95% effort, i hit it hard but was controlled knowing i had the most painful 500m of my life only 90 sec away. I had a crowd standing behind me encouraging me and yelling at me to push my hardest. I knew I had to leave everything I had on that rower. I hit 300m to go and the lactate started to settle in, my brain, heart and lungs where pushing at 100%, but my body started to feel the effects of limited oxygen intake and my legs started to go downhill. I hit 100m to go and at this point there is no pain, I was at a place in my head where everything goes numb and you dont stop until the montitor reads zero. I remember fellow big dawg Brent Maier yelling splits that were 1 m faster than each of my strokes and I hit almost every split he yelled. 1:33.9, 500m completed. My legs were locked in the straight position due to the lactate and my lungs where on fire with my heart rate increasing by the second for the next 2-3 min. I stayed on the rower for a min or two until I was able to stand, walked to the nearest corner and laid down, knowing this is the worst thing to do after a high lacatate burner but my legs were gone, standing was not an option at this point. 15 minutes of wondering if my hamstrings, adductors and forearms would stop burning, they finally did, i walked for a few, got situtated, downed a post workout meal and waited 1 hour to eat lunch. Got my head back in the game, and focused solely on the next event in 2 hours.
Event 4 In 7 min complete the following -150 jump rope double unders then in the remaining time complete as many reps of: 7 wallballs/ 20# throw to 10 feet with a full squat 5 burpees jumping to touch wall 1 foot above max reach
My nervous system took a big hit from the first 3 events and I had a hard time warming up for this, as my body wanted to sleep, but mentally i was ready and that was all I needed. Warmup completed,a nice sweat going, our heat was announced and I stepped into the arena, over a hundred spectators/judges, cameras and noise. Picked my rope, met my judge and waited for the 3...2...1.. I started with 99 unbroken double unders and broke on purpose to give my shoulders a rest for 3 sec, completed 31, rest 5 sec, then 20, completed 150 double unders in 1 min 40 sec, 2nd one out of the gate. I hit 5 min into the workout and heard my name from the crowd from lots of different people, how do you slow down at this point, 2 more min of giving everything. 30 sec to go and I know I had one more round in me, i hit it and completed 8 rounds total, top score was 9 round plus 6 reps, close...
Rested 2 hours/ slammed lots and lots of carbs in the next hour, stretched, massaged, foam rolled and chatted with coach about expectations and goals going into the final events.
Event 5 at the local track 16 lb shot put overhead 2 hand throw for max distance I threw 32.7 feet, i was happy with this, it was a new movement and Garry Martin was in my group, Division 1 track and field decathalon athlete, he threw 40 feet. 35+ feet is possible with some simple tech work.
rested 1 hour
Event 6 3000m run. I was sore at this point. Feet, ankles and knees alittle beat up, but overall I felt good, mentally i was there, muscles recovered for the most part. I was in the same group as two very elite runners and was excited to see what their times would be. My coach said sub 12:00 for me. After the first lap I think I was either last or 2nd to last, but knew in my head the pack would slow. The first lap for me was at 1:28 a sub 6 min mile pace, right where I wanted to be...over the next 7.5 laps I pasted 6-7 athletes. Hit my final lap at 10:30, and my breathing was tough, the 12 hour day had taken its toll, one lap to go, i had fellow athlete jordan holland 20m ahead of me with 300m to go, i caught him with 120m to go, passed him and at 80m he passed me again finishing 2 sec ahead of me, time 12:06, event FINISHED!!! a 6:29 mile split, not thrilled, 6 sec from my goal but ill take it. Top time was 10:37, a 5:41 mile split. a meal, shower and 2 hours later we were flying home at 10PM, 10 min into flight I was sound asleep, didnt wake till we were 10 min from philadelphia...lots of memories.
Overall I placed 26th out of 73 males. No regrets, 100% effort on every event, I left every bit of sweat and mental strength I had in San Diego....
I witnessed numerous numerous physical feats on Sunday. To name a few A 396 lb clean and jerk A 318 lb clean and jerk by a 170# athlete A 2:56 total row time 9 round 6 reps on the metcon 48 foot shot throw, pure power 10:37 3k run Watching Mizar 140lb athlete Clean and jerk 235# Pat Skinner nailing 260#, pure adrenaline, Ive never seen a 5000 sq foot room turn at once and watch an athlete scream with intensity and nail a lift like that. Watching Nate schrader fall off the rower after battling next to Nathan Holiday Watching Shana Duvall at a BWT of 117 Clean and jerk 155# Watching Lauren Manero run a 3k in 11:00
First time competitors, my sister Jessica, Mandy Skinner and Emily Schrader. Talk about guts, this event had over 100 top competitors from all around the world. Each competed with no fear and pure will. Overcoming that fear of stepping into the arena is an accomplishment words cant describe. Until you stand in the arena, its hard to understand what it feels like. Thank you to James Fitzgerald/Leighanne the whole OPT crew, CROSSFIT INVICTUS, ALL THE VOLUNTEERS/JUDGES for making this one kick ass event. Huge thanks to my beautiful wife for making this weekend possible. She worked hard all day Sunday to make sure Jessie and I had food, and all the stuff that is needed to get through a 12 hour comp on the opposite side of the country. It was a complete success.
Until next year...onwards and upwards...many new friends made, additional friendships strengthened, learned tons and bringing back 100% of my experiences to the Garage Gym. Next year I plan on traveling with some athletes we have built at Garage Gym to compete next to Jessie and I. Make a nice week in San Diego, rent a house, sit on the beach and sweat some :) Will you be ready?
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat." "Citizenship in a Republic," Speech at the Sorbonne, Paris, April 23, 1910
Additional posts will be soon regarding presentations and learnings
Garage Gym has had a great summer season and its looking even better for the fall! We look forward to continuing help all of you achieve your goals, and live a healthy functional life. The path isnt easy but as your coach I am going to continually push you to get better, encourage you, and put goals in front of you to chase. We are changing numerous lives here, through simple methods. I encourage you to ask yourself, can I become BETTER?
Client highlight: John B Iraq remote program client Feb 2011 starting weight 196 Oct 2011 weight 173. His bodyfat percentages have all dropped to below 9%. John is faster, stronger and has a great understanding of how to eat and train. His future is bright, his eyes are on the 2012 Crossfit Sectionals.
My wife and I are proud owners of Garage Gym! We believe that a solid foundation in exercise, nutrition and lifestyle factors is key to a happy, energetic filled life. We operate our brand new 1000 square foot facility in our backyard providing our clients a comfortable "at home" setting to workout in. Our group classes are small(6) allowing each client to recieve proper attention during and after workouts. Our private one on one clients are extrememly successful and our results speak for themselves. Our passion in training and nutrition has led us on this path to assist others in all their fitness and nutrition goals, come join us!
