2012 Crossfit Sectional Thoughts

AMRAP burpees in 7 min = 126

Well the 2012 crossfit season is complete for me. This was a very succesful bitter sweet season for me. The best decision I made 8 months ago was hiring Mike Fitzgerald as my coach and programmer. I was/am in the best shape of my life.
My goal was to make it to the northeast regionals. In order to do that I would have to place in the top 60 out of around 2400 athletes. Northern Cal and the Northeast are the toughest regions in the world (according to the top dawgs) so I knew this was going to be a tough road but very possible.
I placed 58th in the 1st workout, 59th in the 4th and 43rd in the 5th workout. Not bad.
The 2nd and 3rd workout went as planned (full effort) but my scores did not line up where they needed to be. I ranked 519 and 325 in the 2nd and 3rd workouts.
My personal limiters with both those workouts were absolute strength. the 165lb snatch felt like 225lb after performing a 4:30 Isabell (30 snatches at 135lb). And the 115lb push press was too heavy to go unbroken past round 5 for me. My aerobic capacity was not a limiter in any of the workouts and I felt my ability to handle and flush lactate was good. I am confident if my Back squat was at 350lb going into sectionals then neither of those workouts would have been as tough for me. What does the back squat have to do with a power snatch or push press...long explanation...but they do.
In 2011 i placed 138 out of 1100 12.5 percentile
In 2012 i placed 116 out of 2400 4.8 percentile.

I have no complaints with the scoring system, or the workouts. Crossfit is a sport and for that reason I respect the workout selection. Does that mean Crossfits sectional wods determine the top 60 overall fittest from each region. Huge topic and discussion that will never be answered. Questions that can be looked at...Crossfit as a sport versus a true test of overall balanced fitness? Are the fittest in crossfit the fittest in another test of fitness? Decathalon? OPTathlon? Big Dawg Comps? Etc...Muliple ways of testing fitness...thats what makes this profession and sport fun.

For that reason alone I am happy with this season. I stayed injury free (for the most part),
3 days of rest and Im ready to rock again. Preparation for the 2013 season begins next week. 46 weeks away....here we go!

A sample programming template

The more programming I do (50+ workouts a week), the more I learn. The more assessments and coaching sessions I perform (30+ per week), the more I see, and learn what WORKS and why.
I am a fitness geek. As a custom based fitness programmer and coach there is always a plan, a template, and a reason. I love being asked "Why am I doing this". If your coach says because it will get you in better shape or its a good workout, I would ask him to dig deeper.
Throwing workouts up on the white board with multiple modalities that look cool on paper makes no sense, is doing a diservice to your clients and yourself as a coach.

The below is a sample template for a crossfitter who is looking to compete in the 2013 sectionals. This template is GENERAL and is tweaked by numerous different factors(assessment results, training age, goals, time frame for training, life etc) but I figured it would be interesting to look at.

Once again, you need to have a firm understanding of prescribing the correct, reps, rest, sets and percentage of effort to elicit the right response within EACH INDIVIDUAL ATHLETE. And unless you have EXPERIENCE with what you are prescribing to your client, do not go there.

4/9-4/23- Basic CP strength working at percentages of 65-85% (jump back in)

4/23-5/7- Assessment

5/7-7/16 2 CP strength, 1 CP Speed, 1 High end aerobic single modality 65%

7/16-7/23 Re-assess

7/23-9/17 2 CP speed, 1 CP strength, 1 High end aerobic mixed modality 65%

9/17-9/23- rest 5 days if needed

*We will pretend this athlete is not overtrained

9/17-12/10 1 CP speed, 1 CP strength, 1 ANG (40-120 sec), 1 MAP (30 sec-3 min)
* ANG and MAP sessions progress with time

12/10-2/18 1 CP(mix speed and strength depending), 1 MAP (3-10min), 1 CF tester based on the athletes weakness (Ex: muscular endurance vs aerobic), 1 ANG (120-240sec)

2/18 sectionals

Once again this is a general template. The workload for a specific athlete could be double this amount. Depends on sooo many things.
This gives some of you an idea of what goes into play when we are talking about clients who are looking at fitness as a long-term journey, who takes progression and programming seriously.

More templates to come.

News and Announcements- Important Stuff

The past 2 months here have been overwhelming! Numerous new clients funneling through our doors to learn and improve on their health and fitness levels. A few announcements Id like to make first off...
- Garage Gym is going to be hosting a student summer Weightlifting and Conditioning Camp- details will be announced shortly
- Our current clientele has exceeded the limits of our current staff and so we are bringing on a highly qualified trainer starting in the beginning of April- formal announcement will be soon.
- As we continue to expand, we are continually looking for qualified trainers to bring on board helping us to better serve our client base.
- We are going to be adding a few new programs to our current offerings shortly. One of which will be a Mud Run endurance race training program for those who are training for a spartan race, tough mudder or something similar. This program will prepare you for the obstacles, the race distance and conditions.
- The boilermaker 5k and 15k are only 4 months away. I am writing numerous programs for area runners who are looking to top their best times. Beginner to advanced we have a running programming to help you smash your goal. Contact us today!
- We want to welcome a handful of new clients to Garage Gym. Rachel, Bobbi, Melissa, Lisa, Cheri, Mike, Marshall, and Nick. We have consultations backed up two weeks. Call today to schedule your free consult! With our experienced staff expanding additional time slots that were previously full, will now be available.

Everyone needs a coach. Athletes, Mom and Dads, beginners, elite, crossfitters, weekend warriors. You'll never look back.

8 months of hard work....and you get this....

Erik Q started with us last July, 8 months ago.
We have tested his body fat 4 different times throughout that period. Erik was thoroughly assessed, as are all our clients here. We establish baseline numbers to gauge improvement and establish a program tailored towards those needs. Erik had a very high cortisol sight score and was unable to handle any aerobic/intensity based training when first starting here at GG, due to numerous factors. This is an important factor that needs to be addressed. If Erik was thrown into a high pace, fatigue based, aerobic based setting, his adrenals would have gone down hill even more, his BF sights would have increased and he would be feeling run down and drained outside of the gym.(in my opinion) Erik was given a program he could handle, enjoy and see improvement from. His nutrition plan was also tailored directly towards his assessment results. There is no 1 way of eating. We had to work on eriks meal timing, carbohydrate dispersion throughout the day, specific amounts, supplementation, and a proper balance between protein, fats and carbs.

These are the results

July
total sum 144.5
midsection 101.5

september
total sum 129.0
midsection 70

november
total sum 108.5
midsection 55

march
total sum 92
midsection 46

A total decrease of 37%
A midsection decrease of 55%

Before
3.5 chinups
Deadlift 135lb



After
25 pullups
deadlift 300lb





Building bodies that are built for the long-term. Safely, effectively and with an understanding of why and what.

Garage Gym has a HUGE ANNOUNCEMENT COMING SHORTLY... HANG ON...we are just getting started here....

Who is this 17 year old ....?

Who pulled a 1:15 split on the rower? We were testing max watts in :15 and this was the result.
17 years old
No experience rowing until coming to Garage Gym
Did I mention this young lad has 15+ pullups and a 200lb bench press.

the future of fitness is here....

Client email-

Receiving numerous emails like this is why I love my job.

Josh I left there excited. Cannot wait to let someone else steer my path for a while. Was at a crossroads in my training and I think this is going to be freaking awesome. Nothing like GPS to achieve the next level of fitness abilities.
Thanks a bunch and Im freaking stoked.

Where is your GPS taking you?

Shamrock Run

Erik Q ran the Tipp Hill Shamrock Run yesterday (saturday march 10)
Last years time: 34:04 - no programming or coaching
This year- 30:03 (7:31 mile) *only running 2x a week*

His text message after the race to me
"im a believer, pretty impressed"

Enough said.

14 weeks until....

135lb x 5 @ bwt of 115

Summer!
Finally...

Whats that mean?

Warm weather, beach time, and a time that most like to be in top shape!

The time to start was yesterday but if that didn't happen then you have a brand new day to change that.

Did you know working out 3 days a week, following a program designed specifically for you can get you in the best shape of your life?

I couldn't tell you how many clients come into our gym saying that they've been working out 6 days a week for X number of years and they just cant burn the fat, and see results. Some are following a fatigue based program, others are not working out correctly for their specific body type, leading to additional fat gain.

Within a few weeks these same clients are reporting back to me with weight loss/weight gain (depending on goals), and are shocked that they are only working out 3 days a week and eating good foods. Not only do they have more free time outside of the gym because they are working out 3+ hours less per week but they feel better. They are waking with more energy, and psyched to get into the gym each time they are there. No more pulling up shape.com or bodybuilding.com and printing off a generic program hoping that it works.

I haven't been very active on my blog because Ive been very busy in the gym watching clients crush it. Watching numerous clients getting multiple chin ups, body weight back squats, setting rowing PR's, having in depth convos surrounding individual food plans and goals.

Just yesterday we had 5 client sessions produce new personal records. This is happening frequently. Garage Gym has grown steadily since opening up 14 months ago. We've retained 95%+ of these clients. Results = feeling good = continued dedication = fun

Yesterday my client Marc came up to me and said he's lost 21 lbs in 16 weeks. He started with us back squatting the bar because his form was scary and his flexibility was not pretty . Yesterday he crushed 3 sets of 5 reps with 205lb. In the meantime I have Jenny in the background nailing her first chin ups and hitting a 1:40 split on a 30 sec rower sprint. I cant keep up with the growth of everyone. Its crazy.

I give the credit to our clients who have the guts, willpower and dedication to stick to the plan, listen and work hard.

This past week I was speaking with Sarah (private client) and she mentioned around 2000 meters into her 5000m row she wanted to quit, was telling herself this isn't fun and its hard. Sarah buckled down and realized that life isn't easy and that if you can not stick to a basic health and fitness program its a good bet you are not functioning even close to 100% of your capabilities outside of the gym. Many people wont even understand in their lifetime what FUNCTIONING AT 100% means. That's unfortunate. Those that do realize this, its a life changing. Yes there are times you want to quit, life gets hard, that 5k row is tough, but guess what....life outside the gym is way harder. We find that clients who are the most successful in keeping themselves in the best shape possible, and dedicated to that CAUSE, find difficulties outside of the gym much easy. (better perception of stress?).

With that said...you have 14 weeks...14 weeks till summer.

Will you be ready? Or will life get in the way AGAIN?

You make the call.

Garage Gym has the tools to make this happen.

Numerous options for everyone.

Whats your excuse?

February Client of the Month

Garage Gym is proud to award David Isserman the February Client of the month

David started training at Garage Gym 13 months ago. He is a senior at Clinton Highschool and is extremely active in extracurricular activites such as cross country running, senior one acts and busy taking college classes at Hamilton. David initally started with Garage Gym wanting 3-4 private sessions to "learn" more about fitness and proper exercises. 13 months later here we stand. During Davids inital assessment he performed 2 airsquats, 0 walking lunges, 10 sec side bridge from his knees, 2 situps, and was unable to hang from a pullup bar. Today these are a few of his stats.
- Lost 15 lbs
- Just today performed 45 airsquats while holding a 35lb kettlebell at chest height
- 60 walking lunges in 1 session
- :50 sec side bridge from his knees
- 3 sets of 20 situps within 1 session
- 188 calories burned on the 10 min airdyne test (currently 2nd place record at garage gym)
- Performs bodyweight ring rows 25+ in a session
- Able to complete 15 reps per leg doing a Russian Step holding 15lb DB's

David is true example of what dedication and committment means when chasing a goal. David RARELY misses a session, always on time and ready to workout when he steps in the door and is continuing to see improvement on a weekly basis.

Congrats to David and his continued hard work!!