Taking the First Step

My Team

2012-03-01T15:10:00.000-05:00

My team is made up of every walk of life. People with common and uncommon jobs, common and uncommon lives, and anything else that you can think of. Guess what? Our common purpose to draw us together is CrossFit and our common goal, to make the most of every workout that the CrossFit Opens provides us so that we can represent ourselves at the Regionals in May in Canton, MA.

So I had mentioned that I couldn't do as much as someone else on 12.1 (CrossFit Games 2012, workout #1), I couldn't help my team, and that kinda stung a little bit. We sometimes get the feeling of not pulling our weight, which can be debilitating mentally. But sometimes, it's okay. For me, that wasn't a strength, and for one particular Russian (I believe he was Russian, and he crushed 161 = gross) it was and he did phenomenal.

So do I keep my head down and feel sorry for myself?

Heck no!

But I know that I can help out in the next workout, or the next workout, or the next after that, or even the final one. The fact is that since we don't know whats coming, I am optimistic that I can help in at least one area, even if it means bringing someone water after they are done or cheering on so that someone gets one more rep. A positive attitude can do more for everyone, especially yourself. Again, pour your heart into what you do and you can't really be mad at the outcome.

Short and sweet, just like the WOD's so far.

-Coach Tony

‎"To do a common thing, uncommonly well, brings success" Henry John Heinz

Fighting Ghosts

2012-02-29T11:51:00.000-05:00

In preparation of the CrossFit Opens, I didn't feel strong enough to play with the big dawgs - those guys who could lift 500 lb deadlifts and 300 lb Clean & jerks, therefore, I took a long period of time (3 months) to increase my capacity and my ability to lift heavy loads through Olympic Lifting. Now coming back into the Opens, I potentially made a mistake, but it is an ability to learn from our mistakes that lends itself to self-realization.

I am not the biggest guy on the planet, not the strongest or the fastest. I have compassion and heart. We pour compassion into helping others achieve, whether its through cheering or coaching. We pour our hearts into workouts with the intention to best our past.

Last night I had rucked to the gym with a 45 lb ruck - as I walked in I saw on the board that the workout was the Filthy 50 and my eyes immediately went to the burpees piece and I shuddered . . .

Many moons ago, I had intentions of running my mile under 5:30; and to some extent I was close, but never achieved it, 5:36, which felt phenomenal and left me debilitated. I was happy with my achievement. The next goal was to get the 450 lb deadlift, only to fall short at 435. . .

So - I had thought that going into the opens with much stronger lifts would put me into a good position, and again, I calculated incorrectly. A 225 lb Overhead Squat didn't equate to any help with a 7 minute AMRAP of Burpees, by minute 4 I was a waste of life and the only thing that kept me moving throughout were the cheers from folks as I did the workout solo. Piece by piece, step by step, jump by jump.

I finished the workout and if I had a hairball it would have made sense with the coughing that ensued.

Well, long story short, I fought my ghost last night. Flashbacks of Saturdays burpees raced through my mind, and in an effort to focus, I pictured the cheers, focusing on that piece rather than the fatigue that had set in, and it felt effortless to me.

Fight your ghosts, achieve through perseverance and accomplish your goals. I plan to take on 12.2 wholeheartedly - let's get it done.

-Coach Tony

I Remember

2012-02-09T07:00:00.000-05:00

There is a reason we all do something . .

I am the kind of guy who wants what I hope to be the best for everyone. Whatever I can do to get you there, I am going to try my hardest.

For a short time, I wasn't doing a WOD, I was lifting, specifically Olympic Lifting, and refining my technique to one day apply it back to the CrossFit workouts that I love so much.

Last night was a testament to that.

I remember the days of sweat, of work, of accomplishment at finishing. Of getting through a workout with little breath, not many pauses, and looks at folks thinking to myself, "What the hell have I gotten myself into....", I remembered.

I remember that we all started in one place, and where we are is hopefully better than where we have been. And where we want to be in the future means taking stock of what we have in the present.

It's hellish coming back, sometimes. Support makes it easier, so does a regular prescription of mobilitywod.com.

We find ourselves in a workout. Our true self, not the person that scowls at bad drivers, but the person who lets the competitive spirit out. The person who stares at adversity with a determination that blends itself with madness.

I can only hope that this effort becomes consistent and contagious. Because damn it feels good to be back.

-Coach Tony

Squat It!

2012-01-13T14:59:00.000-05:00

I heart squatting. . .

Whatever way it really doesn't matter, front, back, overhead, 1 arm, 1 leg (seriously - pistols {difficult}), but seriously I love em. It takes a ton of muscles and a ton of focus, and lately it seems like everyone is doing them. So I want to talk about them...

Now this isn't about high bar / low bar - you can read all about that here (by the way, that's going to become a new favorite site located on the right hand side of this post).

What I want to talk about is pelvic position. Specifically, anterior pelvic tilt - anterior (i.e. forwards) - anterior pelvic tilt involves an exaggeration of the natural lumbar curvature (the S-shape of the spine) and is caused from the top of the pelvis coming down. Scientifically speaking, the hip extensors are shortened and the hip flexors are laxed. The abdominal muscles are tightened.

A good squat starts with an ability to stand correctly with load. As the squat is performed, we want to maintain good position, if the pelvic position becomes compromised (and I should indicate that I have only experienced coaching anterior pelvic tilt) from the beginning a whole slew of bad things could potentially happen. And since we like to stay ahead of the game in regards to technique, let's take a look at what could happen:

Is squatting problematic for you because you feel it way too much in the lower back?

Do you tend to lean way to far forward when squatting?

Do you have trouble with the lockout on your deadlift and arch your back to complete it?

Do you tend to get a lot of hamstring strains or pulls?

Do you often have lower back pain?

Do you often have calf cramps or shin splints?

Thank you to taylorednutrition for the information and the picture. Now we have two ways of dealing with this particular issue:

1) Mobility of the area (check out KStar's blog here) and there are other links as well

2) Strengthening of individual areas or performing the movement (aka the squat) correctly.

This has some high level talk, a little deeper dive information and some medical information. I am not a doctor, not a therapist, and this is not a diagnosis, but what we can tell is that there is good information for people to become aware of, a more body aware athlete is a better athlete in my humble opinion.

Good luck and keep squatting.

-Coach Tony

"Try not! Do or do not! There is no try…"
Yoda

Incoherent Thoughts

2012-01-11T13:34:00.001-05:00

Attitude is everything - in life, sports, competition, etc.

If your a defeatist (a person who has a acceptance of defeat without struggle) chances are every endeavor you start will end in failure.. . let's try and curb that shall we?

It's not just attitude that can help or hinder your path, it's also about determining exactly where you want to go. All to often we see some extremely vague goals, i.e. "I want to lose weight" or "I want to get stronger", general statements which have a tendency to cross multiple domains. I personally have never heard someone say, "I want to get smarter," cause then they would be reading just about everything. But the person who wants to get smarter usually chooses a topic and then can whittle it down from there. So in regards to goals, let's get specific. With weight loss, you have to be extremely careful. If your performance starts to go up and your bodyweight goes up, but your body composition starts to change for the better, and you feel better, are you going to be angry because you aren't losing weight and instead of looking at yourself, you start looking at a number? If you want to get stronger, are you just going to lift every thing around you in an attempt? Or are you going to try different programs in an attempt to find what is right for you (i.e. Wendler, Texas, etc.)?

When it comes to training, I like to train with a smile, sure there is focus. There has to be focus before you lift

Determination . . .
True Grit . . .
Focus . . .
These factors can lead to a positive performance day in and day out. That and the fact that you know this guy has/had a goal.

Okay, so we figured out that we need goals and an attitude to go with it. We will touch on this topic some more, let's get back into accomplishing small tasks to obtain our goals, cause the rocket had to be built before we could take a shuttle for the moon (dunno why that sounds cheesy - but take it for what it's meant for).

-Coach Tony

“You've done it before and you can do it now. See the positive possibilities. Redirect the substantial energy of your frustration and turn it into positive, effective, unstoppable determination.”
- Ralph Marston

A Way

2011-12-14T08:00:00.000-05:00

There are a thousand ways to do a million things, a very broad, general statement that transcends multiple avenues and hobbies in life. But since it's been such a long time since I have written - I guess I need to explain what this means. . .

A way is not the way. A way just so happens to get you from Point A to Point B. And if we/you want to avoid certain things we/you could take another way. And as much as this sounds vague and philosophical, it is and it isn't.

For instance, when it comes to going to the grocery story, you could take the quickest way dependent on your mood or how much time you have. When it comes to weightlifting, there are many different schools of thought. There are many ways of weightlifting, regardless of the particular lift. Keep in mind that it's really different strokes for different folks. The foundation is potentially the same, but based on the individual, there are subtle nuances which make it work (we can assume that "work" means get it done).

When something doesn't seem right or doesn't work, we have to figure out the cause, and if we can figure out the root cause going forward, we can get rid of the problem. What we hope for is efficiency. Efficiency has the tendency to lead to maximum output. Maximum output is two-fold in my eyes, maximum weight and maximum reps - and regardless of the movement, maintaining proper technique throughout to avoid injury.

Now the interesting part is how to get to efficiency. There are many avenues to get to this main street, all of which need to be driven on at least once - mobility, flexibility, and technique. All of which we are pieces that we need to consider each and every day.

Let's figure out a way, not consider the way, and work consistently to improve.

-Coach Tony

"As machines become more and more efficient and perfect, so it will become clear that imperfection is the greatness of man."
Ernst Fischer

What Do I Have To Do Today?!?!?

2011-11-09T10:38:00.000-05:00

Your crazy - run a ton, lift a lot - this is an every day occurrence and it makes us feel good.

Not for time, but for weight.

Not for time, but for technique.

Guess what happens when you get technique . . . .weight will come. Guess what happens when you get weight . . .time will come.

The challenge is getting away from the mindset that potentially you may be thinking, "Didn't we do something like that . . . "

Who cares? We aren't experts, we haven't mastered it. In fact, no one has, that is why they continue to call it practice.

Arnold Palmer just recorded his 20th hole in one, pretty sure that took practice and doing drills over and over again.

Sure that's a specialty, well our specialty happens to be CrossFit.

For example, take a look at Strongman Instructor and expert, Rob Orlando. Rest assure that man is working everyday on at least one strongman movement.

So our focus happens to be on Olympic Lifting . . .

Snatch, Clean & Jerk, there is so much to them that it isn't even funny. Front Squats, Overhead Squats, Deadlifts . . .

Pushing and pulling like there is no tomorrow, and guess what? They are all dynamic - and quick.

Get used to doing the movement, it is going to be here for awhile. And be patient, nobody becomes an expert after 20 min.

- Coach Tony

The more you sweat in training, the less you bleed in battle.
Motto of U.S. Navy Seals

Downward Dog

2011-10-26T10:15:00.001-04:00

Reflective, calming and better for you than you think. Stretching, before and after a workout, can provide numerous benefits that transcend just your performance. Being a supple leopard doesn't come overnight, it's pretty similar to mastering olympic lifting, it takes a lot of patience and practice.

For starters, www.mobilitywod.com is an exceptional beginning point. . .

To start, holy creepers!!! Ten minutes outside of a workout, are you kidding me? That'll take up my whole day.

Forgive me, I know you are busy, but some us are too busy for a class of yoga and holding the downward dog for an hour . . .

Wait a minute . . .

Alright that makes a little more sense. . .

So now that we know we gotta stretch outside of our current regimen, let's just take a look at last night. . .

We allotted some time before the workout so that we could work on wrist flexibility and mobility, however, I didn't see a whole lot of folks working any other stretch (speaking from the majority of folks). After we worked on getting to a 1 rep max clean, I didn't see any folks stretching - even if only for a moment - for the actual workout.

Once the workout was done, there was a handful of folks that did some stretching and then took off. Reap what you sow folks. If you woke up stiff and slightly sore, I may throw some money down that it was due to a lack of stretching.

On a side note, our classes were low in # yesterday and the days are getting shorter and colder. Don't be a bear and go into hibernation, although sitting by a fire with a hot cup of joe (or whatever you prefer) can be relaxing, I am pretty sure it is not nearly as rewarding - too each their own though.

-Coach Tony

"Don't keep reaching for the stars because you'll just look like an idiot stretching that way for no reason."
Jimmy Fallon

Autobots, ENGAGE!

2011-10-25T12:17:00.000-04:00

Halloween is coming up, and in the past I spoke about My Costume, which was one of my favorite posts that I have written besides Angels and Demons . . . and this one is cooking up to be something of an intriguing mental picture. . .

When you walk into the gym, I see a number of folks embodying the 2009 Camaro pictured to the left. Sleek looking, ready to work and with an engine inside that can last for hundreds of thousands of miles.

Once the ignition starts to fire, it's hard to just coast, we want intensity as much as possible. If the pedal can reach the floor we are going to mash it down as fast as possible.

At points throughout our workouts, we tend to forget little things - but those little things can make such a big difference. An example will be the box jumps that were occurring last night - just because you can do a 45" box jump doesn't mean that you can coast on 20" box jumps. Whether it's high or low, we need to remember to jump off two feet, pull our legs up and get our feet onto the box.

But folks were trucking (no pun intended) last night. It was as if they were ready for war after getting off the rowers and moving on to their individual positions.

Interestingly, CrossFit Lisbeth wrote about how people should involve themselves in CrossFit Competitions, and lately it seems that there a plethora to choose from every weekend. Furthermore, it doesn't have to be a CrossFit Competition, try your hand at something else, a 5k, 10k, team event like Civilian Military Combine, the Tough Mudder, or the Warrior Dash.

And besides, if we go to a competition, we get a T-Shirt, and who doesn't want another one of those? It's a topic of conversation when you gather with friends, go into another box or it's something that you stand for (i.e. Rays of Hope or LiveStrong).

As our mini-wars rage inside ourselves, remember that you are all a part of a team, whether you are training individually or in a class setting. Your peers are next to you physically or in spirit, but they are there. You are here to break barriers within yourselves.

Autobot Insignia

"To the man who only has a hammer, everything he encounters begins to look like a nail."

—Abraham Maslow

-Coach Tony

Hakuna Matata

2011-10-20T12:46:00.000-04:00

Hakuna Matata! What a wonderful phrase

Hakuna Matata! Ain't no passing craze

It means no worries for the rest of your days

It's our problem-free philosophy

So much can be learned from the Lion King it isn't even funny. And lately people have been on edge regarding their own performance, I want to reiterate the term that most CrossFit folks seem to forget sometimes, patience. This pertains to all aspects of your life, not just your workout.

Why are you in such a hurry to accomplish something? Do you have a deadline that we don't know about? It has never been easy to be patient, but it's probably even harder now than at any time in history. In a world where messages can be sent across the world instantly, seemingly everything is available with a few clicks of the mouse. A swift movement of your thumbs can take you into a Disney movie and interestingly it's very hard not to expect instant satisfaction.

When you started CrossFit, things seemed to change dramatically. What you thought was impossible was doable within a few months. The beginner haze cleared away from the mind, the mentality immediately changes to, everything can be done - quickly!

But patience remains a valuable tool in life. We don't always get instant gratification, and some of the best things in life require years of hard work and waiting (not just a couple months anymore). Fortunately, patience is a virtue that can be cultivated and nurtured. It does take time to fulfill this goal, but once this has grown into an ordinary skill for you, you certainly won't be disappointed at what life can offer you with some spare time. You will be surprised by how boring, restless, and lagging hours can evolve into a passing time of relaxation and peace of mind.

The quest for strength should take into consideration, "Am I doing it right?" Not, "Did I hit my goal?" Do you see the difference there? Take into account when you lift that if you perform the movement correctly that in time things will come - like strength which equates to goal. And the kicker is, you won't beat yourself up in the process because you are working on being patient.

- Coach Tony

"Nothing in the world can take the place of persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan, 'press on' has solved, and always will solve, the problems of the human race."

- Calvin Coolidge

When In Rome

2011-10-19T11:57:00.001-04:00

Welcome to a CrossFit gym, after the last couple of weeks I have seen a lot of new folks coming in and it is intriguing to see the folks who have just started, been here awhile, and those that have been here since the beginning react to new folks coming to check out the box. . .

I will tell you right up front that this post is not about the movie. . .

Eeeek, that would make the rest of this blog really, really awkward:

A) Why is he writing about Kristen Bell?
B) No, I haven't seen it. . . yet
C) What does this have to do with CrossFit?
D) Are one of the stars of the movie doing CrossFit?

None of the above questions or statements are of any concern to this particular blog, and my apologies for running off on a tangent.

Back to the really interesting stuff that drew you into reading this. . .

My favorite line so far from a current member has hands down been, "Look, I brought you a new victim," and I responded with, "What? I'm not a murderer. . ." The really interesting part was that the individual who went through the workout liked it . . . a lot. Certain workouts have a tendency to really speak to the meaning of CrossFit. If you told somebody that all you did last night was jump rope and sit-ups, they would look at you like you are crazy. But really that's what we did, the little burner WOD (Workout of the Day) was "Annie". And Annie is deceiving like most CrossFit workouts:
50-40-30-20-10 is the rep scheme and the workout is a couplet (meaning two movements), so we performed 50 Double Unders (where the jump rope passes through twice on a single jump), 50 sit-ups, 40 DU's, 40 sit-ups, 30 DU's, 30 sit-ups, etc all the way down to 10 and 10. Interestingly enough, most people I had spoken with before the workout were concerned with the jump rope, but the consensus after the workout was that the sit-ups got to be really, really difficult. What we can tell off the bat is that we had a misconception regarding the workout, secondly, we find that what we believe may have not been a weakness could potentially be one.

Many people walked into the box last night to discuss CrossFit, and I do want to shout out to all the classes, you folks put on a clinic! "Annie" is by far one of my favorite workouts to perform, it combines coordination, focus, balance, speed, cardiovascular endurance, and strength to perform that workout (maybe not to the level of "Helen"). From a Coaching perspective, it was interesting to watch the points at which people stopped to breathe, they laid on the ground catching their breath in the middle of sit-ups, and I am happy to conclude that people kept plugging along getting the work done.

But folks walk in and you inspired them, hence why the title of when in rome. It was funny that most of the folks that were watching didn't get to see the smiles and laughter afterwards, of which there was plenty. As they come in, say hello and tell'em what a good time can be had by all.

Fun Fact:
"When in Rome..." came from St Ambrose: "si fueris Romae, Romano vivito more; si fueris alibi, vivito sicut ibi" which means "if you are in Rome, live in the Roman way; if you are elsewhere, live as they do there".

It is not about Rome, it is a piece of fine advice telling you to adapt yourself to the local customs of where-ever. Rome was probably chosen as the apex of civilization in its day for St Ambrose.

On a side note - my own opinion; "It is meant to be if you are visiting a strange land, respect the customs of where you are. If you do not want to stand out as an obvious tourist, learn and respect the way people do things."

-Coach Tony

Reap What We Sow

2011-10-18T10:25:00.000-04:00

Yeah, that's an old saying that hasn't been used in quite some time. If you would like to participate read on . . .

To reap what we sow means that whatever we put out into the world will come back to us. If you are bad to others, people will be bad to you. If you are good to people, generally people will be good to you. From a workout perspective - don't expect results if you aren't putting in any effort and just going through the motions.

A farmer doesn't plant seeds and walk away expecting it to grow a full crop.

What ends up happening is hours and hours in the field, following a pretty specific regime:

Get the soil ready to plant (make a place for the seeds or plants to be planted.

Plant the crop.

Cultivate the crop (Pull out and bury the weeds between plants).

And a plethora of other steps in between and afterwards.

An individual at a regular gym doesn't turn on the treadmill and sit down watching the walking belt go around and around and expect results (well. . . maybe they do), and the list of scenarios goes on and on.

There is no reason why we should expect that just because we put weight on a bar that we are doing work. Or that if we show up and go through the motions that things are going to change. Interestingly enough, just getting to the gym provides some sort of instant gratification to most folks. In the CrossFit community, once the hard work is accomplished, that instant gratification has transformed into something more tangible - ostensibly, a aura that surrounds folks like a shield. The glow is apparent after class - because of the time and effort put in during the workout. And the general confidence booster of being able to say, "I put all I had into that".

My favorite is the poop eating grin that folks have on their faces after that sense of fulfillment. "That was a burner" or "Good workout coach" being spoken between breaths as sweat runs down your face. Small high fives permeate the sound barrier in the gym and helping hands grab someone off the floor.

"Before the reward there must be labor. You plant before you harvest. You sow in tears before you reap joy."
- Ralph Ransom

-Coach Tony

Mental Bifurcation

2011-10-13T12:32:00.000-04:00

Bifurcation means the splitting of a main body into two parts - and guess what? It's a mental thing in our little world of CrossFit. However, as usual it not only applies to CrossFit. Sure we would like to keep the same mental focus at all times. But whenever we are faced with a task our mindset starts to wander . . .

It immediately becomes a decision of do the right thing or the wrong thing. Do we perform at a sub-optimal level because something difficult is coming up, therefore we think that we must conserve our energy? Do we try to game a workout because we know upfront that the weaknesses it exposes will cause us to have "bad numbers"?

Guess what? The reality of working out is that it really isn't a life and death situation - sure people look at your numbers and impressive is impressive, but the fact of the matter is it should only matter the most to you - and whomever is instructing you.

So the effort we put forth should be 100%. Sure, that is cliche and we have heard it a thousand times from prior coaches, parents, etc, but it still applies in everything we do. Why strive for anything less? Sure we can't get our heads in the game, and outside factors outside of our control are affecting our mental state, but we have to do better than that - we have to finish the tasks we start. Otherwise, we could be starting a avalanche effect that is disastrous.

You thought it was just when you workout? What about eating habits? Now I am a proponent of both Paleo and Zone lifestyles (note the term lifestyle rather than diet - diet denotes a short period of time).

Now I am a huge fan of food have no doubt, but the gluttony that ensues at certain times of the year should/could be saved for certain times of the year, not everyday. We are constantly reminded via mainstream media that obesity runs rampant in the United States, but hell - look at the choices that we have!! Five Guys, McDonalds, Burger King, Wendy's and you can't forget Waffle House. We always have a choice - and sometimes we take the good one and sometimes we take the bad one. We aren't perfect, no one is, especially when the Girl Scout cookies are sitting on the counter. But the majority of the time we take the good path.

This could be construed as a blog about morals and choosing the right path over the wrong path, the difficult path versus the easy path. Sometimes it's ok to be wrong, but the point of this is that if we do happen to incorrectly choose regarding anything in our lives - we learn from it and grow as individuals. If we learn and grow, that should be shared to those whom we care about.

- Coach Tony

“To be one's self, and unafraid whether right or wrong, is more admirable than the easy cowardice of surrender to conformity.”

- Irving Wallace

Taking On the Champ

2011-10-12T12:54:00.000-04:00

It's funny when you work out alone - all these thoughts run through your head as you grudgingly get through the work - the helpless feeling you may or may not get in your stomach as you open your ears more to beckon in the sounds of anything other than your own breathing. Last night I was doing work - but there was no way I was alone . . .

At times we get tunnel vision, which is good. Our focus and intent is on the task(s) at hand and that is where it needs to be. However, out of the corner of your eye is your friend, your com-padre, someone who would do the work for you if they weren't toiling. But guess what? They are taking on the champ. . . .

So who is the Champ? When you do the work, your the Champ, I don't care how cheesy that sounds. It's the truth. And the person working next to you is going against you and themselves. The competitiveness runs deep in this culture - but even with that level of competitiveness there lies a passion to help others, to encourage others, and to watch others succeed.

To succeed means to achieve the goals that were initially set forth at the beginning. According to google: Achieve what one aims or wants to. First things first - you gotta get through the workout, second thing, set a goal at the beginning of the workout, try writing it down in your book before you start - so what if you don't know how you are going to do, set an expectation within yourself upfront. If you go don't achieve the expectation write down the why - it's possible the weight was too much, etc - could that be a weakness? Something we need to work on? Sure, but you were willing to set a goal within yourself for yourself.

I have met a ton of folks who people refer to as "firebreathers", I gotta tell ya, they are just really fit people. They are super nice, full of energy and willing to help out in any way they can. The one similarity I see in them all that stands out right from the beginning is confidence. Confidence that can only be obtained through achieving - achieving personal goals, achieving fitness goals, etc. So what am I asking? Cause I don't know that I ask much through this outlet, but take on the champ within yourself. Build your confidence through obtaining small goals and achieve what you set out to do.

"A rooster crows only when it sees the light. Put him in the dark and he'll never crow. I have seen the light and I'm crowing."
- Muhammad Ali

- Coach Tony

Someone to Look Up To

2011-10-11T09:19:00.000-04:00

When we were younger, we always had the role model/hero. Sure it could have been our father's, mother's, brother's or sister's, but what I want to speak to is what goes beyond that. As a child, new to a sport, we would most likely watch whatever sport we were interested in and there they were, our "idol/hero" was on TV, the opportunity to meet them ever in life slim at best . . .

When I was younger, my oldest brother idolized Deion Sanders, the dual sport athlete who competed in Baseball and Football. He was agile, strong and could jump really high - oh and he was flashy, but my bro was enamored by him when he played.

It's very interesting to see the fame of CrossFit rise so fast. I can recall last year sitting with Rob Orlando as he brought up his first set of Atlas Stones and Kegs to CrossFit Relentless. A laid back guy who found his niche in CrossFit through Strongman workouts - and don't forget his ability to move weight (a 3 rep max Clean & Jerk of 300 lbs), plus countless videos including one arm Fran and some super heavy backsquats with Dave Lipson.

It's really intriguing to see where the sport has gone so quickly. As I watched the Beast of the East Competition this weekend, there was also the UFC Expo going on in Texas. My facebook seemed to explode with folks taking photos with a variety of "famous" people. Because we have the idolization factor occurring, it is dawning on me that, to an extent, our culture is humble. We are all just human beings, and if CrossFit stays true to it's grassroots, we will continue to stay humble. Conversations with those popular in the CrossFit community will stay just that, humble. The popular folks I have met are just regular people, in ridiculously good shape - with kind hearts who are open to sharing their knowledge and passion.

Some folks are humble about their written word, the daily intense entries of Lisbeth Darsh and the eloquent writings of Kevin Daigle.

It is always exciting to meet someone that you have looked up to, and low and behold this weekend, I got to meet someone that from a business and CrossFit perspective I look up to. The Beast of the East was brought to New England in part by SICFIT , and their co-owner Jeremy Thiel, is someone I have seen in the CrossFit community for quite some time. You see, back in September of 2009 an Article came out in the CrossFit Journal regarding an affiliate that had over 500 members and a monthly revenue that made a lot of eyes open really, really wide. The article is here, in case you want to read it. I was approaching the end of my Master's degree and had a rude awakening regarding the small business model and the corporate world. The small business thrives on efficiency, and what better way to explain that then through CrossFit? Jeremy has a passion for helping others and that passion has shown itself clearly through his business.

What is a hero or an role model? It ends up being someone that you want to emulate, however, the path that someone took doesn't necessarily mean that it is the path that you must take. To each their own, we can learn from others, but we also have to experience things ourselves. The most important thing I find though, is to have someone to look up to. And it doesn't even have to be a big name individual - it can be the lady in your class who can handstand walk 300 yards without stopping or the person new to CrossFit who has an incessant need to finish what he/she started and that type of motivation is inspiring.

CrossFit is a lifestyle, we have clearly drawn that line in the sand. There are eating habits associated with it, clothing, and activities. We can do research on-line for days and never satiate ourselves. We can travel from gym to gym (or in our terminology - box to box) and always want to go to another one. Competitions are starting to become available on a weekly basis and an event is never far away. And wherever we go, you may find someone you look up to somewhere, so go up and say hello, be yourself, cause in our CrossFit world, we are all striving for the same thing.

-Coach Tony

"I have no idols. I admire work, dedication and competence."
Ayrton Senna

PVC vs Metal

2011-10-04T09:48:00.000-04:00

You can't say that this blog is mostly about opinion and theory, because there are a slew of facts dispersed throughout the 100+ posts that are within this site. That being said, I would like to highlight a few facts that we should keep in mind . . .

The PVC pipe (otherwise known as Polyvinyl chloride pipe - a common plastic pipe) is used frequently for warmups, demonstrations, and learning movements. Although it is light as feather and stiff as a board, it does lend itself to scrutiny because it is difficult, due to it's lack of weight, to get the pipe into certain positions. Interestingly enough, when someone has to work to get proper position of the pipe, it is coined as being slightly inconvenient.

One of my favorite sayings that I hear is "But I can't get the pipe in place because it doesn't weight anything", and one of my favorite responses back is, "Well, that just means that you have to work to get the PVC pipe into it's proper position." Because therefore, if you have to work on keeping the PVC pipe in it's proper position, you are internalizing the movement, you are focused on each piece of the movement, and you apply all of this once the movement is understood.

All too often we want to be on the BMX course just after learning how to ride a bike with training wheels. So instead of working with a 45-lb bar, an athlete will have a tendency to load up for the workout and halfway during the workout go, "Whoa, that is too much weight, I gotta go down", and the workout is paused, rest occurs, and they strip down their bar to an appropriate weight and restart said efforts, with a roughly 30 second to 60 second rest. Count to 60 seconds, it feels like forever when all your doing is counting, start doing something, anything and start a watch, if you don't look at that clock at all - 60 seconds flies by.

If the movement is new, or complex, or being learned, maybe you haven't done it in awhile, be humble, be the student. Take the weight down and focus on the technique, focus on the drills. Reach through the haze and listen for the instruction that has been spoken before and perform the movement not for time - for technique.

The Bar (aka the Barbell)
The Bar, doesn't matter if it's 15-lb or 45-lb, is cruel. Unyielding, cold, and above all else, hard.

The rough diamond shaped grip is called the knurling, some bars have a center knurling, some don't - but what's the point???

Just because each bar may be slightly different, doesn't mean that your grip has to change. When you practice with the PVC pipe, whether going with a clean grip (outside the shoulders) or a snatch grip (think overhead squat), the distance between your hands shouldn't change just because you go to a barbell.

All aside, once you learn something for the first time, or are just coming back to something, do your best not to brush it off or put it to the side. Take the time to write your own notes on how you understood the movement, review it with your coach or look at it online (through CrossFit.com), and to further instill the movement or drill, practice it when you come into the gym.

So grab a PVC pipe and let's get to work.

-Coach Tony

"I have found that being honest is the best technique I can use. Right up front, tell people what you're trying to accomplish and what you're willing to sacrifice to accomplish it."
- Lee Iacocca

Mindless

2011-09-28T11:43:00.000-04:00

We used to sit on the couch, turn on the TV, open a bag of chips (or whatever your guilty pleasure was), down a 2-liter of bubbly Coca-Cola, and veg. You know the vegetative state - mindlessness, eyes glued to the 'tube, a slight glaze consistent with boredom, and the smell of whatever your eating permeating the air around you.

I know I have seen this more than once in my life - and I have partaken in it more times than I care to count, it's delicious and oh so tempting. The worst part about it is that it's a part of our culture, where we sit around (or stand), speaking about something that we are watching - all the while shoveling whatever is in front of us into our mouths.

The medical definition of a persistent vegetative state is - A wakeful unconscious state that lasts longer than a few weeks is referred to as a persistent vegetative state.

Now we aren't unconscious, but sometimes we are damn close! The persistent nature in which we profligate month after month without a clue as to what we are doing to our bodies can be construed as slightly disturbing.

However, I think I can say that the majority of folks who happen across this wee-little blog are more than active, but the mindlessness may persist whether you know it or not. It's not mindlessness in regards to what you are eating per say, it's in regards to the workouts that we do everyday.

Coming to the box for class isn't a mindless activity. We gotta get our heads into the game if we wanna play here. We need a little focus when it's time to work, there is nothing that we do that I would consider mindless. An example would be something as simple as running. Just because you are moving forward - doesn't mean you don't have to look where you are going. You keep your eyes on what is ahead, if you are running a trail for example you are watching where your feet need to go to next. Lack of focus has the potential to create injury, therefore we strive for situational (and body) awareness at all times.

Focus Daniel-son

-Coach Tony

A Checklist For Success

2011-09-27T11:37:00.000-04:00

Go figure that I can't figure out exactly what to write because so much is going on. . .

A lot of folks that I Coach recently finished the Rugged Maniac in Southwick, MA, awesome job!!

The Garage Games finished this past weekend and the results are posted. . .

The Beast of the East is coming soon - more to come on that. . . .

Recently I was participating in a conversation regarding positives and negatives. In this particular instance, it was regarding how it was so easy to point out the negatives in life. This was taken a couple steps further when we started discussing how it is so easy to say why things don't or didn't work out for you, essentially taking the pessimistic view on life and feeling sorry for yourself when it comes to working out. It also had some weight in the idea that when we set fitness goals, it is easy to say what may hinder you in the future - but it's difficult to say what can help you.

The pity party sucks - especially when it's self-pity.

Get over it.

Complainer's need not apply.

If you can't do the work to get where you want, then the goal is potentially wrong.

So, let's begin - if you have a goal, write down your obstacles - the negative ones.

Now, grab a pen or pencil, and slowly (and meticulously) draw a line through each of them, one at a time.

Because your focus should not be on the negative, let's make a checklist of the positives. So write down what you need to succeed. Next to each item, I would like you to add a check box. And each time you get something that you need to succeed, check it off.

Now - given this particular blog and this particular topic, it's not all black and white. Therefore, take this with a grain of protein (cause additional salt really isn't necessary). But what we can forecast - we should, what we can prepare for - we do so.

The CrossFit mantra, prepare for the unknown and unknowable, which is easier said than done, but we do it everyday through mobility work, workouts, and nutrition.

Take your first step and strive, let me know how it goes and what you may need.

-Coach Tony

Don't forget to include your teammates as well. . . .

Dual Personality

2011-09-22T13:12:00.000-04:00

Thinking of all the things that could go wrong, the anxiety that may build up to the point where you don't even try, a steel reserve of strength that is squandered on the mere thought that whatever might need to be done, cannot be done. . .

So, what is the first way to combat this thought process, initially denial is a good practice. But that becomes old and outdated. Negative Nancy and Sour Susan are just itching to be a part of your daily life.

Acceptance is a good way to look at it, but that is allowing something bad to infiltrate your mind. Kinda like a virus for the brain - and to top it all off, it has the potential to take you out of the running for quite some time. And with acceptance, if someone else has it and you get it, it could affect you so much more than you think.

So what do we do? For everyone there is a different path, some need support, others need motivation, and even still some need to express their concerns only to validate, but then be strong on their own.

Facing what it is you fear the most is a testament to true will power, a break from daily living and mundane tasks that keep us grounded.

We have some key things to touch upon:
1) Goals
2) Focus
3) A reason for it all

No reason to have dual personalities, just keep the good one and make it happen.

Put your game face on.

-Coach Tony

A Little Focus . .

2011-09-20T11:37:00.000-04:00

The psychological game that CrossFit plays, the lifting that you may do, or just the daily tolls of working and living - a little focus goes a long way. Breathing helps, whatever preparatory means you have prior to your workouts, whatever you do to clear your mind and get on the ball.

No, I'm not talking about something from Dragonball Z the movie. And for the record, not a huge fan, and I only watched pieces of it.

What we are having a conversation about is the point at which you decide to do something and how you stay on the right path of what you got to do.

First and foremost, you gotta have some resolve. And what on earth is resolve?

From a verb perspective: Settle or find a solution to (a problem, dispute, or contentious matter).
From a noun perspective: Firm determination to do something.

Guess what? Resolve is just the beginning, I am sure there are a few cliche words I can throw at you that sound amazing - and you've heard them numerous times to boot.

I think the root of getting a little focus comes from resolve and determination, with the end state in mind at all times, but baby steps to get where you are going. It is interesting to see folks want to do some pretty complex movements without getting the basics down first.

The basics are the foundation, if the foundation is strong, you can build an immense structure that people are in awe about.

Therefore, while we are building our foundation, we need support, friends, coaches, peers, etc. If you are doing a Paleo Challenge, you need to tell your co-workers, your family, and your friends. They need to understand how important it is for you. And not to make a mountain out of a ant hill, but try to look past all the aesthetic reasons why you are doing something when you tell people why you are doing what you are doing. First off, it could be misconstrued as slightly shallow, second, is that truly what you want? Or are you looking for something more meaningful, like a longer life, a healthier life, a life where any activity becomes enjoyable rather than a task.

So we need to harness some Chi and to do so, we need to look in ourselves. Building from the inside out and overcoming whatever obstacle is in our way. Essentially - a little focus every time we work out or whenever a challenge arises is like preparing for anything else, we just need to do it more often - with purpose.

Although this post seemed a little scattered, parts pertain to so many different people.

Therefore, if you need anything, send a message - you got at least one support structure available.

- Coach Tony

"Knowing others is intelligence,
knowing yourself is true wisdom.
Mastering others is strength,
Mastering yourself is true power"
by Lao-Tzu

How

2011-09-14T09:50:00.000-04:00

So I never did indicate in yesterday's blog exactly what ADL's stood for - in that regard, my apologies upfront. ADL's stand for Activities of Daily Living and although that topic is ripe for talking about, I don't mind being optimistic and changing my tune for the better today.

So as indicated in the Title of the post, the question is how. . .

How do you do pull-ups?
How do you do GHD's?
How do you snatch?

That simple word emanates curiosity to the most infinite degree. As a child learns to walk and speak, they begin to wander around trying to look at things, figure them out, play with them, etc.

Guess what? Adults are no different, especially when it comes to CrossFit.

Learn one thing and another movement or piece of equipment takes its place.

So, you can always do a little research on the subject first. An example that I like to use would be rowing. If I am learning how to row, I would first ask my Coach, then move onto any videos I could see on the CrossFit website. Following that, I would go to the manufacturers site, Concept2 and poke around there to see if there were any additional tutorial videos. With all this in mind, I have taken my notes, done my due diligence and its time to put things into practice.

If I am doing Olympic Movements (snatch / clean & jerk) I would start with the a pvc pipe and a camera. You want to perform the same movement with a pvc pipe that you would a 500 lb loaded barbell (obviously within reason, we all know the PVC pipe is pretty light).

The reason you have the camera is if no one is there to watch you perform the movement. If you are doing this with a Coach, for example, yesterday's skill sessions, then you would have immediate feedback.

Many members can attest to the fact that if you are truly working on something, you must be performing it very often, like 6 times a week often. Coach B (CrossFit's Olympic Coach) says you should do the Burgener Warm-up every day, I concur. If your big thing is Oly lifting and a man who coaches thousands of people says you should do one thing everyday, guess what? Do it.

So, let's recap - ask, research, perform, perform, perform, analyze, perform.. . .

When you get it, practice it often enough and at the pace at which you want to be in competition (if competition is your thing), intensity will do wonders, and as we've harped on so many times before, strength will come, so allow technique to take the lead.

Happy Tuesday

-Coach Tony

The Challenge

2011-09-13T10:15:00.000-04:00

It's been far too long since I have written, therefore, I decided to get right back into it here and now . . .

For many folks, the challenge isn't doing the work. Sure it can be challenging, but that is not the predominant piece of all this.

The challenge is typically the motivation to work, the want and need to get the job done.

Let's think about 20 years from now and where you want to be in life, for those of you that happen to read this and are younger, lets up it to 40 years from now.

Thinking that far ahead in life is interesting. It provides a perspective that most don't often think about. It also should provide some insight as to whether the choices that you make now may be detrimental to your future. So let's have a look shall we:

Twenty (or forty) years from now we want to be able to perform the following:

Basic ADLs (BADLs) consist of self-care tasks, including:

Personal hygiene and grooming
Dressing and undressing
Self feeding
Functional transfers (Getting from bed to wheelchair, getting onto or off of toilet, etc.)
Bowel and bladder management
Ambulation (Walking without use of use of an assistive device (walker, cane, or crutches) or using a wheelchair)

Those are just the basic parts, is there more Coach?

Sure there is . . .

Instrumental activities of daily living (IADLs) are not necessary for fundamental functioning, but they let an individual live independently in a community:

Housework
Taking medications as prescribed
Managing money
Shopping for groceries or clothing
Use of telephone or other form of communication
Using technology (as applicable)
Transportation within the community

So why would I want to work out now? Why eat clean now (provided that your definition of eating clean is a lifestyle choice that works for you, i.e. paleo, primal, zone, etc)?

Because no matter what point of my life - I want to be able to perform all of these functions as an afterthought, not as something that I have to think about. I don't want to burden others, I want to take care of myself. The action shouldn't be a reaction to a life event, in the best possible instance it is a proactive approach to life - an example would be like saving money for a trip, or in better terms, saving money for retirement. If we are proactive now, it will pay in dividends in the future (no pun intended).

When I'm 70 or 80, if I make it to 90 - let me be the guy that people go, "Whoa, he just keeps going, where does he get all that energy from?"

So, let's get to work.

-Coach Tony

. . . And the Seven Dwarfs

2011-08-31T08:52:00.000-04:00

Last night I had a spark of creativity. Well, this little bug wouldn't let go and as I instructed class after class there was a noticeable trend developing. As I paused for a moment of reflection I thought about Disney movies, and only one little tale popped into my head, and one character from another movie . . .

Doc, Grumpy, Happy, Sleepy, Bashful, Sneezy, and Dopey

These are the folks in my box. At one point or another, I get this group of folks who embody the Seven Dwarfs along with Hammy from Over the Hedge. Now this is not to slight a single person or anyone. Because the Seven Dwarfs work hard every day. They are walking to work, mining (which by the way is dangerous) and bringing back the fruits of their labor to their home. Guess what? They are carrying long loads over a long distance, because I am sure that bags of jewels aren't necessarily light. And can you imagine mining all day?

Well the day for these folks is one hour long in my eyes. An hour of attention focused on technique, on pushing themselves, and on finding the jewel. The jewel is anything that makes them happy.

Enter Hammy

And if you haven't watched Over the Hedge, I highly suggest it. But I always get two forms of Hammy, and the one I like the most are the folks who tear through a workout like they are high on energy drinks. As if time has stopped for them and they just plow through it.

Hammy has one issue though - and it's shiny ball syndrome, with this in mind, focus is required.

Let me reiterate, I am sure that there is another movie that embodies my gym to the nth degree, but these two moves do a pretty good job of summing it up. And if that wasn't enough, I had mentioned to folks last night that I enjoy watching the workouts and seeing people work. What better way to watch character development than through the eye of the director?

You folks, whether you know it or not, have developed so quickly. Keep plugging away.

-Coach Tony

"Animation can explain whatever the mind of man can conceive. This facility makes it the most versatile and explicit means of communication yet devised for quick mass appreciation. "
Walt Disney

Practice

2011-08-30T09:10:00.000-04:00

It was almost quiet, too quiet. Anxiousness flooded the area, barbells remained still, legs began to twitch and thoughts fluttered through the mind - a moment of clarity, only to be distilled by the pondering of "what ifs" and "can I". . .

It's starting to become a fact - you are getting to know your lifts. I like what I am seeing, practice has been going well and technique is predominantly at the forefront of most people's minds. The second guessing that is occurring is quite simple, weight.

Although the question comes in many formats from various folks, it really boils down to "What weight should I use?"

As much as we enjoy answering this question - a lot of this comes from you. As a new person - this is a very valid question, for those folks who are a little more experienced, allow me to indulge you for just a moment.

If you have been keeping tabs on your past (hence why the little notebook is oh so important), you should peruse that little book to determine whether or not you have done the exercise before - if you have done it, chances are that you did not indicate how the WOD felt.

Sure, you could use flashy words like exacerbated, arduous, or difficult - but what I am getting at is that if you did a work like Grace (135 lb Clean & Jerk for time) - and scaled it, was the last rep difficult? Did the first 25 go like butter and you hit a wall? These notes save an immense amount of time and throw a wrench into the guessing game of what weight should you use.

Furthermore, it affords you the opportunity to start setting specific goals in regards to weight. All too often we are content with results if we continue getting results. There is nothing wrong with that - but there is something to be said about achievement of a specific goal - and clearly that is something many people have grinned ear to ear over.

Since I took the Olympic Lifting Certification course, one thing has clearly stuck in my mind. Practice what you want to achieve, everyday, regardless of where you are - you will get where you want to go and the negative things that pop in your mind? Well, let's just say that is a thing of the past.

-Coach Tony

"An ounce of practice is worth more than tons of preaching."
Mohandas Gandhi

It Seems Like So Much More

2011-08-24T09:18:00.000-04:00

Alright, this topic has been coming up more and more frequently, percolating through my mind like a fresh cup of coffee, and wouldn't you know it - a hot cup of java is waiting below. . .

You may or may not have heard that people adapt CrossFit to suit their lifestyle. Everyone is different, this is a known fact - but a lot of people use CrossFit, outside of actually just working out, to benefit them in their life. It's the sense of the "can-do" attitude and the "no quit" mentality. These are instilled through simple and difficult workouts that are very quick time domains (5 minutes or less) and very long time domains (20 minutes or more). They incorporate the more complex movements (clean & jerks) and the less complex movements (the strict press).

In the beginning, it hurts the worst. As you adapt to the style of CrossFit, mind you maintaining a close relationship to 3 days of CrossFit, 1 day off, the transformation starts to take effect. The workouts are still difficult, that hasn't changed. But the mind and the body are starting to work together, focus is maintained longer during workouts - thereby creating efficiency longer, making workouts quicker. Technique is drilled in, and weight begins to start moving, pull-ups start to be strung together, and someone learns to do a muscle-up based on prior lessons and some dedicated practice.

Now, have I begun to insinuate that we aren't just instructing fitness, but possibly wellness? Absolutely. Physical wellness is as important as mental wellness. At times, our external environments outside of the gym try to take us out of the "zone". Those are the days when the workouts are the hardest, the drive isn't there, the motivation anchored it's feet at the bay door of the gym and a jackhammer couldn't get it out. . .

But the coach could, because to a point, he does and he doesn't care what happened outside of the box. There is empathy, that much is certain, but at the same time, it's important to focus on the task at hand. This has happened more than once and when it does occur, we learn from it. Both the instructor and the athlete.

This is straight from wikipedia (is that considered a credible source though??? for today . . . ):

Life coaching is a practice that helps people identify and achieve personal goals. Life coaches help clients set and reach goals using a variety of tools and techniques.

Because CrossFit evolves so quickly in our lives and effects so much of what we do - this statement would appear to be true.

Until next time, once the movement is done correctly - "rinse and repeat".

- Coach Tony

"All coaching is, is taking a player where he can't take himself."

Bill McCartney

***Side note to the quote - this includes she and herself.

When It Clicks

2011-08-23T09:34:00.000-04:00

If something is extremely hard to learn - for example, high school math (and if it was easy for you, just go with the analogy), you would practice and practice - and then be tested on it, anything to verify that you know the method inside and out . . . .

But the issue in high school is that it always came back to haunt you again and again. Therefore, you didn't forget it until many years later. Now there is a possibility that you have kids or you don't, but for those of you that do, this next statement may make a lot of sense.

The kids ask for your help, you have no idea what they are talking about, therefore you take their text book from them and you start to read. At first its like hieroglyphics - and then it starts to click, and before you know it, you are doing high school mathematics.

So what does this have to do with anything fitness related?

When you learn something - we sometimes take for granted that we will always remember what it is and how we do it. If it happens to be a compound movement - Compound exercises are multi-joint movements that work several muscles or muscle groups at one time, it could be quite difficult because we are always thinking about it. Our brains cause us to think, "Argh", you yell internally when you mess up, and then you start to think through what it is your doing incorrectly, but then we catch you, and slowly walk back through the process again.

Last night we worked the power snatch - and for some folks, they just started to get the feel. It was like the first time you rode the bike without the training wheels and you just started to get how to maintain your balance. Well, when you were younger, you didn't just put the bike down and move onto something else - you practiced - and if memory serves me correctly - a lot. You always wanted to get on that bike and go somewhere. Now you don't pick up a barbell and travel when you snatch (or maybe you do - potentially another blog topic), but you do start to have some bodily awareness that you want to fully grasp, the opening of the hips, the shrug, followed by the pull and the "flipping" (for lack of a better word) of the weight so it moves in an arc directly overhead to locked out arms.

Get back on that bike (err, snatch - or whatever movement you just learned). Everyday, regardless if its just with a PVC pipe, it will only take a minute. Watch a video on the Burgener Warm-up - trust me, if you figure the Snatch out, so many things will pop into place for you and quite easily, the weight will start moving up quickly.

**FYI - that is not my bike.

- Coach Tony

"The noblest pleasure is the joy of understanding. "
Leonardo da Vinci

To Rest or Carry On

2011-08-18T12:00:00.000-04:00

It's always after the fight that we can look back and determine what has happened - as the saying goes - hindsight is 20/20 . . ..

Not our gym, but does this happen to look familiar at all? It doesn't just happen at our place - it can happen anywhere, anytime, and speaks to the work ethic of thousands of people that take on arduous tasks, day in and day out.

On Tuesday night, a grueling workout consumed some folks, so much that, on Wednesday, nearly 88% of our clientele didn't show up.

That one statement speaks volumes to two distinct theories:

1) That workout was brutal (both in the intensity that they brought and the workout itself)
2) Your body potentially needed a rest

Now, this is not to say that if you showed up on Wednesday that you didn't work hard enough, cause you did. That workout in particular gave you no choice. I can say quite frankly that most folks who did and didn't show up yesterday did one thing that now shows how much you pay attention - when it comes to your body - you need to listen.

Any workout has the potential to incapacitate you - sometimes you grind through the pain of muscle soreness and sometimes you take the much needed day of rest - this is a good thing. The true answer is to be honest to yourself. There is no clear line that says if your muscles are tight or sore than you need to stay at home and ice. There is the possibility that getting back to moving around and getting blood flowing to certain areas will help ease that soreness.

If you did take the day off, I hope you moved around a little, stretched a little and iced a little - it works wonders when it comes to recovery.

So whether you decide to rest or carry on, is a decision that only you can make, keep in mind it's your body, we are all different, but one idea is always the fact: be true to yourself.

- Coach Tony

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”
- Ralph Marston

If Its On The WhiteBoard

2011-08-17T08:10:00.000-04:00

I think I can say with a certain air of confidence that if something is written for a workout, chances are that most folks are going to try and do it as close to what it says . . .

Now the CrossFit Main Site (www.crossfit.com) posts workouts three days on - 1 day off. Their workouts can be super intensive (this is determined by the individual) and certain boxes (gyms) can adhere to that strict schedule or they can create their own workouts for their clients/athletes.

The first thing anyone wants to do is what is considered prescribed; what's affectionately known as Rx. This can be quite intimidating - to the beginner and the experienced folks alike. When dealing with a movement that is outside of the nine foundational movements, I think Olympic Lifting and certain powerlifting movements fall into this bucket (maybe even Thrusters right?), the level of complexity is an afterthought because people look to the weight. Last night was a pretty good testament to that, as we discussed a caveat to said weight (135 lb Thrusters for men / 95 lb for women) - that is heavy. It was heavy for anyone of any level, so the discussions began and continued all night - what is the appropriate weight? It can be difficult to determine, for any workout in particular, but when performing a movement that isn't as familiar, I tend to err on the side of caution when determining load.

Hey Coach, is this too much weight:

He actually didn't show up for class last night, bummer cause he would have done well . . . I think.

So don't be down on yourself for not having done any workout Rx. Last night required focus on a couple different levels - technique and doing 1 rep at a time. I mentioned to a number of folks that it isn't about the entirety of your workout that you should focus - it's getting through the repetition that you are currently performing properly. Focusing on 1 rep allows you to focus on technique. Focusing on technique allows you to do something correctly - and when the time comes to start moving really serious weights (at whatever level athlete you are) - technique will pay off more than how fast your last time doing it was. And when you focus on the rep - you at the very least don't pay attention to how much is left - and before you know it, the workout is done, you feel accomplished and. . . . then you fall down to the floor, exhausted and complete.

Alright - let's get some work done today!!

-Coach Tony

Defy

2011-08-16T06:00:00.001-04:00

To defy -
1) Openly resist or refuse to obey
2) (of a thing) Make (an action or quality) almost impossible

Change is often inevitable, and the changes that I see in some folks defy what we see in the current mainstream of today's outlets. We have a visual bombardment by magazine, TV, and movies to look a certain way, act a certain, dress a certain way, etc.

No, I am not speaking about strong is the new skinny or "fat" skinny as I have sometimes read.

What I am talking about is the physical change in folks that you see on the P90x infomercials and the Hydroxycut ads that provide a visual hypnosis that makes you think that those things work. . . let me show you what the little statement at the bottom provides you, *please note, no reading glasses required.

Results may vary . . .

Well, in my eyes that is a pretty open-ended statement. But I have a couple things to throw back - just some thoughts really.

CrossFit has the potential for results to vary as well - you will get leaner, with proper nutrition and exercise. You will get stronger - if that's your focus. You will get faster - if that's your focus. You will be in better physical shape than before - fact. Lately, CrossFit has been in the news that athlete's at higher levels than I will ever attain (hey, some of us dream about playing football in the NFL) have used CrossFit as a supplement to their own specialized training - weird . . .

How about an infomercial that doesn't pretend to shed 30 lbs in 30 days on a pill, that would be worthwhile. Imagine if hard work became the supplement that we needed to become healthy and eating correctly became the way in which we lived our lives.

Those of us that work hard - the CrossFit folks, the Olympic Lifters, and those that get to the gym regularly can just continue to defy mainstream media - be uplifting in our own rights - be humble and help those in need - I like that. And we can continue to defy the fallacy that one pill can cure it all.

-Coach Tony

Getting Prepped. . . . err. . .Pumped

2011-08-11T09:34:00.000-04:00

There is a direct correlation between CrossFit, Olympic Lifting and Sumo wrestling - trust me, this isn't much of a stretch if you've watched a Sumo match recently. . .

Alright, let's figure out where we are going with this one.

In CrossFit, just before your workout, you have your ritual - that thing you do (pretty much every time) prior to the clock starting or prior to your lifts.

In Olympic Lifting, it's relatively similar - each athlete performs something prior to their lift. Coach B stated that there is the static start or the dynamic start when Oly lifting - each one allows the athlete to perform their particular "ritual" before their lift - whether it's a moment of focus or a moment of clarity that they must attain prior to their lift.

In Sumo - Once the actual bouts begin, the two rikishi (sumo wrestler) spend several minutes before their match lifting their legs high in the air and stomping them down, a practice said to scare away any demons. They also throw several handfuls of salt into the ring, which is said to purify the ring.

Ever see CrossFitters or Oly lifters put chalk in their hands and then clap their hands? That's one way to get rid of one of the most powerful demons in life - fear. Somewhere inside each of us lies an ability to focus on the task at hand and forget everything else. Fear, doubt, disbelief and pessimism are replaced once the prep ritual is complete.

Toward the end of workouts; the grunts and groans get past dry lips and sweaty faces. Those said faces become contorted to meet the demands of the work left - people will do whatever they have to do just to finish.

Because safety is of the utmost concern - we need to think about that last piece, "people will do whatever they have to do just to finish", keep in the back of your mind that you don't want to put yourself at risk of injury just to finish. . . which doesn't mean stop - it means slow down, collect yourself, focus on each rep, don't focus on what you have left (it can potentially be extremely daunting).

Prep is in regards to what you do when you practice, but you have to get a little pumped when you prep - cause at some point, all that prep work will pay off when you take it to the competition - or the next workout.

So, next time you get ready for your workout, don't throw chalk on the ground to scare away CrossFit or Oly Lifting demons - but do your thing, get it done, and feel what Kevin Daigle mentions May the Force Be With You

-Coach Tony

"Before anything else, preparation is the key to success."
Alexander Graham Bell

To Doubt Oneself

2011-08-10T06:00:00.000-04:00

Doubting yourself leads you down such a dismal path, think of it as walking in the street through the pouring rain, with wet shoes, over-sized clothes, and to top it all off, a 18 wheeler splashes you with crap from a huge puddle on the side of the road. . .

The wet shoes cause your traction to slip.
You also develop callouses and blisters in your feet which make it very difficult to move.

The over-sized clothes dampen your spirit and they weigh so much and hold you down making it difficult to move forward.

The 18 wheeler could give two craps about you - that's just icing on the cake to get even more sullen about your current dilemma.

Chin-up. Stand up straight. Look inside yourself - inside every single person is a pile of tinder near your heart to get you fired up. Spark the tinder.

When you doubt yourself - you lose focus, determination and your ability to press on. Understandably, it is very difficult, we know that $hit ain't easy, hell, sometimes life isn't easy, and yet we still press on. Once in awhile you get thrown a curve ball, you can sit down and pout- or you can get off your a$$ and move.

Last night saw people moving - a lot. For some - the ability to do double-unders in a WOD (yay Jen and Toni) for others their ability to do the burpeesf, and finally for all, to finish the WOD.

Last night wasn't just about you. It was a Hero WOD in remembrance of those who sacrificed themselves for us - and in return we show our respect and become completely humbled by what they represent to us - hard work, determination, and pride.

Stay true to yourself, work it one rep at a time, regardless of the workout, focus on the rep and not what is left to do.

-Coach Tony

“Our doubts are traitors and make us lose the good we oft might win, by fearing to attempt”
- William Shakespeare

Focus

2011-08-04T11:30:00.000-04:00

I didn't realize that it was so important to achieve my goals for such a long time, it was always important for me to enjoy what I was doing and if something happened to come about because of that, I was content.

I have ADD when it comes to CrossFit.

Admittance is the first step. My goals change as dramatically as New England weather. A pattern has since developed that I will candidly consider destructive to myself. One of my goals for the year was to handstand walk roughly 10 meters. . . well, I have since not held true to myself. Sure, once in awhile I will work on handstand holds, shoulder touches, etc - but not actually handstand walking.

Indicating what the goal is, to people who hold you accountable is the next step, right? Many of you have provided a goal to a fellow Coach (Instructor) and they ask you about it and try to determine if you are on the right path. This partnership is meant to be collaborative - it is not a dictatorship unless it needs to be - which it never should be. Sure, once in awhile it feels like do this and do that, but that should only be used as a last resort - not a everyday occurrence.

Individual accountability is just as important. Hold true to yourself, if you haven't been working hard, then only you can change that. It's a little cliche, but practice doesn't make perfect - perfect practice makes perfect. Our workouts, our drills, our stretches, should be done technically correct - otherwise, what are we going to achieve?

Last night I made a declaration regarding double-unders, and you may or may not agree - but it isn't very often that we work on weaknesses and provide an open opportunity to work on whatever you like. I mentioned that double-unders probably shouldn't be a weaknesses reserved for 10 minutes of every other week. If double-unders truly are a weakness, get a jump rope and get at it for 10 min every other day. If you watched the CrossFit Games this weekend, I am sure that people will be working on Swimming and Ring Dips this year - just a sidenote.

Weaknesses include technique driven movements, like kipping, Strongman movements (atlas stones, keg lifts, etc), olympic lifts, kettlebell movements, gymnastic movements, etc). If the goal is to string together double-unders and you have 1 - it will behoove you to do it more often.

To be honest, I was thrilled with people's choices last night for their weakness work - I think a lot of people learned a lot of new things that will be applied once they work on it some more.

So where to next?

Get back on the path of my/your goal. Above all else, stick to the basics and take the first step.

-Coach Tony

"And since geometry is the right foundation of all painting, I have decided to teach its rudiments and principles to all youngsters eager for art."
Albrecht Durer

When It Gets Rough

2011-08-03T06:00:00.000-04:00

We all have our differences when things get rough, and it's always known that it's how you deal when things happen to go that way . . .

FGB - Fight Gone Bad

There, now you have a little history behind that workout.

Now it has been formally brought into the CrossFit world as an event held every year as a fundraiser for so many:
http://sportsgrants.org/fgb6/

Fight Gone Bad takes athletes into the rough domain. It burns out the hips relatively quickly with the wall ball shots, ruins them in the Sumo deadlift highpull, kills them in the box jumps, and by the push press, you got nothing left but arm strength, oh wait, you still have to row. . . and do that for 2 more rounds once the first is accomplished.

This workout takes focus to a whole new level, the intensity that you bring into this workout is all your own. This quote kinda embodies the process for this workout:

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I lose forcing the pace all the way, well, at least I can live with myself." -Pre

And to think, if you let up at some point and try to game it, it never really works out because you didn't leave it all on the table. As we finish up this "Girl's Named Week" at CFR/033, keep it in mind that you will benefit pushing yourself (without compromising form please). So don't let your thoughts go - focus on the next rep - don't sit back and breathe - time will pass you by - forget about the burning in your lungs or the ache in your muscles - temporary. Get what needs to get done finished, feel accomplished and pursue another day with vigor.

-Coach Tony

Disillusionment

2011-07-27T06:00:00.003-04:00

You know that point, when everything that has gone wrong - will go wrong, and Murphy's Law decides to throw another piece of crappolla into the mix . . .

Mentally, you were already broken down, and the additional wrench doesn't really help, it starts to break you down physically.

Now there are a couple of things you can do:
1) Throw in the towel and call it quits, live to fight another day.
2) Think about it till it makes your mind numb, cause that often works. . . . please read the heavy sarcasm
3) Talk about it with someone to alleviate your fears, and potentially come to a root cause that needs to be addressed.
4) Fight through it - I mean if Rudy could fight through being small in stature, constantly belittled and essentially a tackle dummy for 3 years, you can make it through a small funk.

Or, and potentially my favorite one,
5) This is meant to be fun, not serious, fun. Last I checked, we aren't going to the CrossFit Games, those athletes have already been chosen. Yes, there is the fact that we are meant to work hard, and take our intensity to higher levels - but this is meant to be fun - not stress us out. A missed lift in the Olympics sticks with the athlete for a lifetime, not the lift he missed in practice.

This is familiar territory for myself. I think I may have taken every single one of these paths as I continue my pursuit to a higher level of athleticism in myself. I have gone on tangents in Olympic lifting, in gymnastics, in Parkour, and in CrossFit in general. I spent months following CrossFit Football, tried the Russian Squat Program, the Wendler Program, and even a two week stint in a Oly lifting program, all while trying to continue some semblance of CrossFit.

But it all came back to doing something that while I was working out, I could have a smile on my face, or make a quick quip while I worked out next to someone (even though half the time no one is there, I still try and make a joke, hey atleast I smile/laugh).

Teamwork doesn't just include a helping hand when you are down on the ground trying to get up, it isn't just a few words of encouragement to get you through a workout, it's inside and outside the box. It is a person to talk to and a person to learn from.

Above all else, be patient with everything - even though we achieve one thing - whatever it may be - doesn't grant us the opportunity to get everything we wanted. As one goal is achieved another should always rise in it's place - it's just one way of how we keep moving.

-Coach Tony

"It is only a step from boredom to disillusionment, which leads naturally to self-pity, which in turn ends in chaos. "
Manly Hal

FYI - It is extremely difficult to function in a state of chaos . . .

Different Levels

2011-07-26T06:00:00.001-04:00

At any gym or workout facility, there are always different levels of individuals doing workouts. I am always floored by the potential that every athlete shows - because to the individual it isn't about what everyone else is doing, it is about what they are doing

To the instructor, it matters that everyone is doing something (correctly and safely I might add) and we are trying to elicit the same response in every athlete. Workouts become slightly tailored when it comes to skill level, experience, ability, injury, and so on and so forth.

I like to see everyone doing a workout, not the workout. Your ability to get to the gym or the box, is my ability to make whatever doesn't work for you, become something that will work for you.

To adapt and overcome whatever is in your way is your ability to better yourself. Essentially, it's like trying to find another path to get to the same point.

As we learn something new, our bodies adapt and what was seen as a weakness becomes a skill that we have to get better at, because what is now new is considered the weakness. I like to think of it all as a bucket list of sorts - mastering never comes to mind, just the ability to perform the movement efficiently and proficiently.

Look forward to taking on new challenges and developing yourself even further. It's a pleasure to see the progress in so many people so far. The levels that you have achieved pave a great path for the future.

-Coach Tony

The Adventures of Coming Back

2011-07-20T06:00:00.001-04:00

Leaving is hard enough, but coming back can be absolutely brutal. Whether it's CrossFit, work, or a lifestyle that one becomes accustomed to; once it gets a shake-up, your head needs to get back in the game quickly to pick up where you left off. . .

It is the difference between the decadent, succulent food that is served on vacation that beckons to you at all hours of the day and night. A delightful mixture of sweets, meats and so much more. It is the second glass of wine that tastes like juice only to bestow upon you the worst of headaches in the morning - yet it seemed like such a good idea at the time. The late nights and even later mornings, combined with the adventures that fill your memories.

But alas, I was not on such a journey for the last 10 days, I was actually working from Cape Cod, I just had the time off from CrossFit. My day job was still there.

So tonight I want to write a story, just a short story; that may or may not continue at a later date:

He couldn't quite understand the movement, a tell-tale sign that he had much to learn. The Snatch is complicated, something about picking something up off the ground - only to get underneath it fast enough to stand up with it. The whole thing seemed kind of odd to be quite honest. He kept thinking about it and thinking about it. To try and quell this tunnel-vision, he went online to do his own research. Hours and hours of watching videos, taking notes, printing out articles, and thinking.

But it isn't about thinking, it's about doing. It's about having the right coach - at the right time, at the right moment. Piece by piece he started to put it together. Some days were frustrating, as if the whole thing was about to fall apart - other days, it was as if he had it just within his grasp - only to slip through his fingers as attempts at the Snatch were similar to the sands of time flowing through the hour glass.

It was only after long arduous hours of practice, not three months - but measured in years, that skill began to take shape, movements flowed eloquently similar to a symphony. Instead of pulling to get the bar up, he pulled himself under the bar. Instead of pressing out the movement, he had a full extension of his arms - holding the bar as if it were the trophy. Rising steadily out of the bottom position, he found the place he journeyed to be - it was determination, perseverance and an overall true grit that brought him to the place he wanted to be.

Don't ever think that something will come after weeks of trying - it takes a varied amount of time for different folks, and since the only thing you have to be concerned with is yourself - focus on getting what you want.

"If you keep on going the way you're going you'll end up where you're heading - which direction are you aiming for?" - Author Unknown

-Coach Tony

I Put My Chips on Black

2011-07-06T08:08:00.000-04:00

After some thought, I figured this just might need to be said . . .

When was the last time it was all or nothing?

When did you last put all your chips on black?

I had a pretty serious internal debate as I was watching the athlete's last night.

Last week there was a workout where athletes would run 800 meters, do 30 power snatches, and run 800 meters for time. It struck me as odd - some athlete's decided to saunter through the first 800 meters, only to get caught up in the 30 power snatches because for some odd reason, the hips wouldn't respond to the minds command to open up and allow that weight to fly effortlessly overhead. Others had sprinted the first 800 meters, deciding to go controlled and steady on the 30 power snatches, and sprint the last 800 meters. These are two very different approaches to the workout

Once in awhile, you should try and get your mind into the most competitive mode possible. Develop a good habit that is hard to break, it will pay out in dividends you can't imagine right now. Laying it all out on the table at the chance to achieve a very possible reward takes a strong mental attitude and an unbreakable spirit. Last night's CrossFit Total provided a good reference point for all your future endeavors. It will also provide you an opportunity to see what you are truly capable of.

Unfortunately, the last two evenings of work outside of CrossFit have caught up with me ten-fold. So pardon my lack of content and instead think of the possibilities that such small insight can present to you.

"He is a man of courage who does not run away, but remains at his post and fights against the enemy. "
Socrates

- Coach Tony

Don't Play To Your Strengths

2011-06-29T06:00:00.000-04:00

They are always there, but just cause you are good at it, doesn't mean you do it all the time. . .

The focus should be on the weakness, not necessarily what you don't know, but what you aren't good at.

Not what can be done once or twice, but maybe twenty or thirty times perfectly.

I still think to this day that I need to work on air squats. . .why? Because it is so much more than just an air squat, it's my foundation to my back squat, my front squat, and my overhead squat. The foot position is my land position for the clean and the snatch.

Going overhead with any weight doesn't petrify me, but it is difficult to become used to getting weight up over head and keeping it there, but the peak is only as strong as it's foundation.

Last night was the gymnastic move skin the cat. And people weren't petrified of the movement itself, they were uncomfortable being upside down. There is an opportunity to adjust to that and overcome that obstacle - think about it in the future.

The next time an open skill set presents itself, or a weakness presents itself, a little reminder to everyone - even the simplest of movements can determine what happens when things become complex - so stick to the basics.

- Coach Tony

Angels and Demons

2011-06-28T06:00:00.005-04:00

It's a chance to get away from the everyday, a chance to move past your comfort zone, it's addictive like crack. . .

Exercise. . .

Not necessarily CrossFit, as most of you thought that was going to be. CrossFit is addicting, although I will bet that most gymnasts think gymnastics is addicting, Lacrosse players think Lacrosse is addicting, and for all you runners out there, can you say "runner's high"?

We enjoy the state of mind that exercise gives us. It affords us the opportunity to better ourselves, to reach goals that we may set, to develop character traits that people strive for lifetimes to pursue. Strength of mind, goal-setting, determination and true grit amongst so many.

We want a Utopia of sorts, hence the CrossFit "Box" as it is affectionately known. It is our place to appease our minds and develop our souls. A place where spirits roam free to be what they are, day by day to display our character and revel in accomplishment. Sweat angels smile lovingly at us, hadn't you known that? They dissipate quickly only to be replaced by so many more, whisps of air bring them to the ceiling of every box to keep an eye on the next soul in class.

"Pretty sure that angel is smiling. . ."

The next time you see one, you may want to take a glance at the whiteboard to see how that one came about. . .

I think the scary part could be when there is nothing on the floor except a little chalk. It can change the way you look at what might be coming, could it be that the WOD was so horrible that all the sweat was taken out of the athlete's? I am kidding, but I have noticed that the days that are brutal are the days when chalk is everyone, sweat angels are mere shadows on the floor and people from one class see others distraught with glee.

And always a smile - the demons are the equipment - the barbells, the weights, the boxes, the rings, the medicine balls, and the like. Too much to get into any detail. The devil is in the movements, so much technique, so much power needing to be generated. We are wanton of so much - to learn, to be better, and we are not satisfied with adequate. Adequate is a meal that is nutritious, but we want it to taste like a Five-Star Fillet Mignon with Lobster Tails - now that is phenomenal.

Angels and Demons do exist in the CrossFit atmosphere. The negative nancy is a demon, with no place in that atmosphere. Angels are the do'ers - the pushers, the pullers, the crowd, the cheer - the one's that make you feel like a million dollars and that every next rep or lift is possible.

"Every man contemplates an angel in his future self."
- Ralph Waldo Emerson

- Coach Tony

Welcoming Party

2011-06-23T06:00:00.002-04:00

Welcome to CrossFit Relentless, my name is Tony, what can I do for you today?

It's a situation I have faced a multitude of times over and many members that I met on their first day I still Coach almost two years later. Now sure, there has been turnover, some I don't remember, some I wish could have stayed, and some that I still keep in contact with. Tonight was slightly nostalgic as I met two new folks who just wanted to give "it" a shot. And last night actually went really, really well.

I thought that everyone was welcoming to the two new guys that came to "try out" CrossFit Relentless from the PGA Tour. They are only in town for a week and decided to give it a shot, they had never been to a CrossFit in their own town and they travel 40 weeks out of the year, phew! Last night couldn't have been more perfect as a Team WOD required communication, teamwork, and support. And interestingly enough, they were yelled at by teammates and were not uneasy about it, they worked . . . and worked . . . until the work got done.

Just like everyone else, sweaty disheveled and laying up against the wall, a smile crept over a face and the words escaped slightly parched lips as sweat meandered down creases in the skin, "that was rough, but I like it".

Can you say hooked?

It's a wonder sometimes that people take such a liking to a semi-sadistic form of working out.

Sidenote:
I am not in it to see you in pain, to distribute pain, to be mean, to put you down or make you hurt in any way shape or form. My goal is to elicit potential because it is there - within you, my job is safety first, technique second, you provide the intensity, ability, and talent.

Sidenote ended.

So I gotta give it up to the 5 o'clock class for bearing in mind that it was their first time - oh and did I mention they say they are coming again tomorrow? CrossFit isn't a community built by coaches, it's a community built by members - people who care for one another and develop a sense of camaraderie through arduous work and similar goals.

Enough of the gushy stuff - hug somebody if you feel the need, but it better not be me.

- Coach Tony

Give Me More

2011-06-22T06:00:00.001-04:00

As of this date, this is the most common expression one has expressed after finishing their workout. . .

Give me more weight. . .

I can move it.

Give me more distance . . .

I can make it.

Give me more work. . .

I can do it.

Mental toughness is just as important as technique when it comes to CrossFit. Interestingly enough, when we push our bodies to a certain extent, it is our minds that scream for us to stop. When it comes to weight, it is more so our minds that first play games with us to say that there is too much weight on the bar.

Part of this anxiety and fear that builds up in you was developed through an overwhelming sense that feats of strength were reserved for the big guys that grunt at the gym. Get over it, that myth was dispelled way before MythBusters came out.

Sidetrack:
Women and men alike grunt, groan, and fart when they lift, get over it. A nice little laugh may be had, but in the end, a goal needs to be accomplished regardless of what others may think.

Now, back to mental toughness. The military utilizes certain techniques to mentally break down individuals, not to do them a disservice, but to create discipline in those who need that facet to their lives. And they do one hell of a job in a very short amount of time. They create a seriousness out of stress, in very simple aspects of one's life, like making a bed, cleaning a room, pressing your clothes, and conforming to certain hygiene standards on a daily basis (like constantly being clean-shaven). Things that are sometimes taken from granted dependent on how you may have been raised.

But back to the point. CrossFit creates mental toughness, as does Olympic Lifting (can you clean & jerk 300 lbs +), Gymnastics (Iron Cross anyone?), and anything else that you set your mind to. On the path of fitness, we develop a armor of sorts. We wear this mental armor - encompassed by it's tightness around our bodies, and it is a living breathing thing. It is what protects us when things start to get a little more than difficult. At times this armor can be broken down, only to be rebuilt stronger - any tears or holes that may have occurred because of an awkward situation, fear of the unknown, or stress in general get repaired through encouragement, perseverance, and mental fortitude.

Notice that we have not mentioned optimism, even though it is a positive tool (no pun intended), I liken the CrossFit culture to realism. The reality that things can be achieved not overnight, but in time, aka patience. Or with teamwork - dependent on what you are doing. Through strategy - cause not everything is a balls to the wall race, some are dependent on your strengths and weaknesses. Through being prepared - working technique time and time again.

This topic came about because someone working out last night stated, "And why do we pay for this again?" as he sauntered out the bay door. It brought a couple of laughs from folks who have been doing this for awhile.

My own two cents on the subject:

You have started to change. Your thoughts, your ideas, your opinions - changed, at least for a while and always everlasting. You can see things a little differently, you can try new things, you are not held back by a prison of thoughts that were your own. Your frame of reference was skewed based on past accomplishments, not potential of what you could accomplish, therefore you couldn't see exactly what you are capable of. For some reason, you are trying new things, you are letting go of inhibitions that kept you chained to a wooden stool.

So, what new challenge awaits you?

- Coach Tony

A Wise Man Once Said

2011-06-21T06:00:00.001-04:00

Size does not equal strength

Strength does not equal power.

Both of these statements are true. There is no correlation between mass and strength or strength and power. Pretty sure the Olympics have proven that time and time again, whether we are talking about weightlifting or gymnastics. The lifting folks have been moving double to triple (and then some) of their body weight for a very long time - skill. Similarly, so have the gymnasts - the masters of their body weight (and probably then some) - again, skill.

Consequently, it is with some dismay that I see flabbergasted folks tonight on the front squat. Truth be told, both types of sports, lifting and gymnastics, require an immense amount of technique and practice. It shouldn't be taken lightly when we repeat time after time that focus should remain on technique - because strength will come.

I know it's slightly disheartening when there is a downward slide in weights that you have moved. Trust me and all of those who you see, sometimes this can happen - however, you gotta keep your head neutral, have some patience and go back to the basics. In order to achieve, you must adapt, which means you may go outside of your comfort zone from time to time. One of the things I noticed tonight was regarding our Wendler Program. It is never meant to be taken lightly, so I figure I will just lay it out once again, the last of 5,5,5 or 3,3,3 or 5,3,1 is meant to be till you can't hold the bar anymore. Now if your form is compromised, stop. If you can't hold the bar anymore, go till you can't - don't let the workout be a reason why you won't push yourself to a level of discomfort that you haven't felt in awhile.

Furthermore, whether you are doing a met-con WOD or a strength WOD, stretch.

Gumbi has the ability to stretch all the time, you don't. I just want to see you do it more often, whether it's part of our hour together or not. The chances of you taking it seriously at home may be kinda slim, I know that when I get home, the last thing I want to do is get all up in my foam roller and Samson Stretch. . .

That's enough of that. . . .

A whole lot of competitions are coming up around the corner. For some it's first time adventure races like the tough mudder, the warrior dash, or the rugged maniac. For others, it's in-house competitions (like the ones at CrossFit Relentless - see left hand side of page), Olympic Lifting in Stamford, a plethora of 5k's or triathlons, or even the LifeAsRx Tour. Take 15 minutes before or after your WOD and do something to get better at what it is you are going to be facing. This is a lucky opportunity you have to know what you are facing, therefore, face it as fully prepared as you can be.

A shout out to the CrossFit Relentless Team for this past weekend's performance at the Northeast Regional's Qualifier for the CrossFit Games. They did an outstanding job coming into the weekend ranked 11th, and showing everyone that that specific spot wasn't for them, they ended up in 6th place which was out-friggin' standing.

"It is always wise to look ahead, but difficult to look further than you can see. "
Winston Churchill
- Coach Tony

Focus On the Prize

2011-06-16T07:24:00.000-04:00

There is no difference between the competition and the practice - or so most would like to think. . .

The way you practice is the way you compete. Period.

Except, in practice you are allowed to slow down and curb your enthusiasm to narrow in on executing that technique. As you become more and more polished, you can pick up the pace, developing a smoothness that transitions into making you flow like water down a river.

But the premise of this post, outside of a night of coaching, deals with a little bit of focus.

"The focus is on the prize, but the determination of exactly what that prize is, lies within you."

Therefore, let's take a moment to figure this all out:

There is the over-arching prize of health and fitness. Yippy!! Making it to "the box" (gym) and exercising is an overall goal.

Then there is the competitive spirit that happens to shroud your body like a cloak and seizes your mind. This is the thought process of winning, of being #1, of finishing for the title of first. This thought process can lead to poor technique, a lack of focus on ROM (range of motion), and a possible (note that I said possible) eruption of emotion that can lead your focus on said prize astray. Not to mention, you could be miscontrued as a heller.

So the last prize, the one where focus should always be, would be each rep.

What do I mean?

I mean, each rep completed to it's standard, engaging you both mentally and physically, living in the moment of what you are doing, and successfully moving until the next rep is finished and you complete the workout, is the prize. Because if a Coach or a Judge tells you "no rep", not only is it dis-heartening, it takes you out of your game.

Your game = your pace, your attitude, your demeanor, and your style. If those become out of sync, then it takes that much more effort to get back to where you belong and where you once were.

“Concentrate all your thoughts upon the work at hand. The sun's rays do not burn until brought to a focus.”
- Alexander Graham Bell

- Coach Tony

It's Starting to Become the Norm

2011-06-15T06:00:00.001-04:00

Again, a night of firsts. . . and if I didn't mention your name, don't worry, you know you did well tonight, because everyone did. . .

I should start out by saying that I am not surprised, but I am ecstatic. Similar to the the faces of those folks who just time and again surprise themselves.

35 lb Push Press PR!!

My first memory of last night, big Jim, who took the time after the 5 pm class to walk up to me and show me a 35 lb PR. Recorded in his book - still doesn't feel like that small of a step big Jim, excellent, excellent job.

The second event to address from last night, all the folks who took on box jumps. Those are always a mind game and it is one of the best weaknesses to address because it takes all the hard work into consideration that you have done. So Ann, Kerry (or Carrie), and Sam, huge kudos to you for accomplishing so much.

The third event was all the folks who are really taking the weaknesses to heart and applying the short time period we have to working on them.

The final event. After huge deadlift PR's from the seven o'clock class last week to a rx'd workout this week. . .

As we went to start last night's workout, the last of the evening, I saw a couple glances from his direction towards mine as I took in the class setting up for the workout. It was a AMRAP (As many rounds/reps as possible) in 6 minutes of 10 pull-ups, 15 air squats. I noticed that a blue band was on the bar he was using, but it wasn't anywhere near where he would be doing pull-ups, he had pushed it to the side. The all too familiar start rang out and he was stringing together kipping pull-ups, and not 1 or 2 or 3. . .

The reason I was so happy was because he has been working so hard and in true fashion, when you work hard it pays off to the things that you want. I remember when he first walked in, almost kicking and screaming from a co-worker, bug-eyed about the things that were being done and timid of the things that he would have to do.

Here's to long strides and passion for improvement Todd! Well done!

Now on to some thoughts:
1) There is room for improvement - not to take away from basking in glory, you are privy to that!
2) Continue working on the weaknesses - you will make great strides before you know it.
3) Take care of yourself through mobility, proper rest and nutrition - it will pay dividends to you in ways you won't know unless you don't do it and get hurt and then wish you had.

Lastly, are we gonna continue to make PR's the norm? That would be a tremendous thing, but on the heels of yesterday's blog, it isn't always meant to be, therefore, if you try your hardest, don't beat yourself up mentally, it will only put a damper on your ability to focus on the task at hand - the overall goal of becoming more fit and more healthy.

Congratulations to the morning and night crews on all things achieved, let's keep working!

"No matter how carefully you plan your goals they will never be more than pipe dreams unless you pursue them with gusto."
- W. Clement Stone

-Coach Tony

amat victoria curam

2011-06-14T06:00:00.000-04:00

Now he's speaking Latin and I just learned CrossFit. . . time to expand your mind for a moment. . .

Ever notice that there is too much to learn, so much in fact that you could potentially become overwhelmed and sit at your desk/stare at your computer for hours on end? And to that end, it all seems like so much, yet with a few months under your belt, you've taken 100 steps forward without reflecting on the past.

Sure, there is something called inundation.

We get one thing out of the way and move onto something else. Because we believe, we've done it, we can move on - I don't think this should be the case. Take things in stride, slow down, become intimate with a movement, but never settle for anything less than the best you can give.

To that end, don't be too hard on yourself. Easier said than done. We constantly strive for perfection, for the best that we can be, and to that - we accept no less than what we did yesterday. If we focus on the past, we live in the past, what we have to do is prepare for what's to come, hence "amat victoria curam" -
"Victory favors those who take pains".

In all walks of bettering oneself, we need to prepare for whats to come. We train hard to work well, our work ethic bleeds into our lives, our friendships that we grow foster outside of a gym, and we become more and more accepting of others and ourselves.

Sure, we strive to get the best lift every time. The key word is strive, if you didn't leave it all out on the floor, that is on you, but we push to get it every time. Whether we do or do not is up to whomever, but we can control the effort in which we put in.

Focus is paramount when lifting, we have no doubt of that. There is also this thing that keeps nagging me, it happens to be that this is all meant to be fun as well, if I haven't gotten you to laugh at least once, then that is my fault, because all of the seriousness that is involved in lifting I believe there should be some light-heartedness to that as well.

So the next time you got a big lift coming up, laugh at the bar, do a little dance, go and get your eagle on (look it up), or best of all do a dance called the dougie...

If you work hard you will succeed, there is no doubt, but do it with a smile.

And if all else fails, at the end of every workout when you are at home recovering, try taking a 3 liter bottle (or 2 liter bottle) filling it with water, freezing it, and ice/foam rolling the spots that ache, that might take the edge off. . .

- Coach Tony

Helping Others

2011-06-09T06:00:00.003-04:00

As you may now understand, this "cult" called CrossFit does a little more than just workout

In a newly expanded addition, CrossFit Ironwill has begun to establish a name for itself in their community. A recent Tornado has affected hundreds of lives in the area and debilitated the region for months to come. To this day, people still have trees down in their yards, no power, no running water, no shelter they can call their own.

They look around for help and in these serious emergencies, the Red Cross will come along or if bad enough, the National Guard, well guess what? The National Guard was there the next day. Springfield was hit and then Monson, MA.

"The chaos was disorienting, peoples houses literally got flipped upside down, what lasted as long as some CrossFit workouts destroyed a town. There was no leniency by this Tornado."

There wasn't preparation for this Tornado, not to the extent of the damage at which you can see here.

But another helpful storm of souls was about to be discovered and it would scour the area looking for people in need of assistance.

CrossFit Ironwill was in Springfield that week and weekend. Chainsaws and axes in hand, they went through neighborhoods cleaning up yards for free.

I don't have to paint you a picture of what they were doing, the photos speak for themselves.

Let me give you a blurb from CrossFit Ironwill:

"You guys were a force when we came together like that! It was awesome to watch you all clear yard after yard this weekend. We helped a lot of people with taking trees off of houses, handing out food and water, and clearing front lawns allowing access to their homes. Then we started clearing back yards. Amazing work but the bad news continued when the residents heard their insurance wouldn’t pay for tree removal unless it was on their house. We heard from one couple they were quoted at $8,000 to clear their back yard. I can’t imgaine.

I know it’ll take us a few days to recover from long days of work but just think – it’ll take a few years for the tornado victims to recover. We have another neighbor that needs our help and we told them we’ll do what we can next Saturday. It would be great to get 5 chainsaws & operators and about 15 others to carry wood to the front. We can finish this back yard in a short day. Same plan as this past weekend… if you can make it lets meet at the gym at 8am on Saturday.

CrossFit Swarm is hosting a Fight Gone Bad fundraiser for the tornado victims. Let me know if you would like to donate and/or participate in the workout."

For the media coverage on what they did, check out:

http://www.wggb.com/story/14840360/east-forest-park-residents-cleaning-up?redirected=true

For the Fight Gone Bad fundraiser by CrossFit Swarm:

Sunday, June 12 · 12:00pm - 4:00pm

Facebook Link

Above all else, we find that by helping ourselves, we have the ability to help others ten fold, here is just another reason why taking care of yourself can easily lead to helping those in need.

Nice job CrossFit Ironwill!

"The impersonal hand of government can never replace the helping hand of a neighbor."
~Hubert H. Humphrey

-Coach Tony

Elation

2011-06-08T06:00:00.001-04:00

You know the point at which you can look at the whiteboard, look at yourself, and say "I am winning". . .

No, not like Charlie Sheen and not like Coach Glenn, I mean winning.

To win:
A successful result in a contest, conflict, bet, or other endeavor; a victory.

It's an amazing feeling to get through some workouts; aka winning.

It's an amazing feeling to accomplish something truly great; aka winning.

It's an amazing feat to see what you've accomplished in so little time and then daunting to think (optimistically of course) of what can occur when you put your mind to it. Think of the possibilities. People have often attributed CrossFit to losing weight, losing inches, lowering cholesterol and being removed from medications, etc. I happen to think it's not necessarily CrossFit, although the culture, the mentality, and the people play a huge part - it is the awareness of a what a healthy lifestyle is. An awareness that is brought on by things that are held somewhat sacred in the CrossFit community. Eat clean, sleep well, and exercise regularly (3 days on / 1 day off) and from that tiny formula, we include a side of intensity to top it all off. Constantly varied, functional movements, executed at a high intensity.

One of the principles I have found from this group is the ability to overcome fear. Let me share with you an example tonight - two athletes who were completely scared to jump on a box. One was visibly shaking, the other had eyes darting around - a slightly timid look. Both took a deep breath and shoved their fear into the floor, defying the thoughts that perpetrated their minds. Bounding onto the box a look of shock and relief - it could be done. Different heights, different abilities, but once they realized they could do it, they did it. And did it again and again. Congrats Sam and Ashley. Also congrats to Lauren on her GHD's, even though they are scary, you will eventually get more comfortable with them.

Overcoming what you fear is a step in the right direction, again, it's that huge confidence builder that takes you to the next level. There are certain athlete's who are scared of heights. In a controlled manner, take on the rope climb all the way to the top, not only that, stay at the top and get used to it. And let yourself down slowly so that you realize, "Yes I can make it up, but I control up and down."

You control this path, it may be slightly winding and narrow, it may be slick and could sometimes back track, but you have to take the first step - and the first step is always forward.

Now if I could, as I may have mentioned, I would do every rep for you, but it would do you no good and I would get really tired (and most likely I couldn't do that anyway). Therefore, step up to the plate every night, challenge what you see on the board, take on each workout, and if you deem it successful, consider it a win.

- Coach Tony

Patience Required

2011-06-07T06:00:00.000-04:00

It never takes a minute to become a expert, it takes a lifetime of failures, accomplishments, mistakes and near triumphs. . .

What we saw last night was not patience. It was the rush of a quick workout that excited the body, as we moved to push ourselves into the realm that we know to bring us to the "next level". Last night should have a been a moment to step back:

Considering dips are normally done on rings. . .

Considering that power cleans have a jump position and a land position. . .

Considering that we don't reverse curl a power clean. . .

Considering that we Air Squat to hip crease below knee. . .

Two things really jumped out at me throughout the workouts that I saw.

First and foremost was the rushing of individuals to get in rounds. Rounds are a great way to score oneself, but judging oneself requires one to look at their own body. Change what is seen based on what you hear from the Coaches, their cues are your gateway to getting

The second item to address was the passion in people's eyes. I heart intensity, I think it brings people places that they themselves are unaware of, but we cannot succumb to passion without initiating technique.

Don't rush each rep, practice each rep to maximize your potential. It will all fall into place, this I can promise you.

-Coach Tony

Did You Work Hard?

2011-06-02T06:00:00.000-04:00

This isn't where I ask you the question, this is where you ask you the question. . .

I am an optimist - through and through for the most part. I believe that hard work gets you to Point A, internal motivation to Point B, and teamwork to Point C - these points are all a part of you.

To me, if you show up at CrossFit, 90% of what you want to achieve will be accomplished, I mean half the time, getting there is the hard part.

At the end of workouts, I see people laid out on the floor, gasping, sweating profusely, and possibly annihilated from what they have just done. And sometimes, they bounce back so quickly I start to wonder. . .

Did you ask yourself if you gave it all you got? Did you push yourself to the boundary that we've talked about time and time again? Can my words echo in your head as you look at yourself in a mirror, washing your face off or brushing your teeth - did you have a little something left at the end of that workout?

Why did you hold back?

What's on the other side of that wall? Are you afraid of something that is hiding inside of you waiting to come out?

You see, CrossFit does have a little peer pressure when it comes to the competitive arena, if you didn't know, we denote who is best through competition. We strive to achieve because at one point in another, competition is the name of the game, and we call it being constantly prepared for "the unknown and unknowable."

An interesting concept, which can be expounded upon greatly, but I struggled with how to divulge this nugget of information that I had a feeling about last night.

The question really becomes - do we gain from increasing intensity to a level we have never been to before? The answer has always been, "go to the area where intensity meets the fine line of technique, but does not compromise technique." Technique will get you further - strength will come, speed will come, but technique needs to be first.

You must exude confidence, not cockiness (although a little bit of that doesn't hurt *wink, wink).

George Michael said it best, "You gotta have faith, faith, faith . . .baby!"

Now that isn't in your everyday blog. . . .

We as Coaches prime you for the moment, to move onto more weight, move onto faster speeds, push you into the Rx Realm and beyond, but why?

Those are your shining moments that you can cherish. Those are the moments that are what all the hard work, the swearing, the grunting and the groaning are all about.

If you know you got the movement, know that you can move the weight, belief in yourself and have some faith.

"If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."
- Bruce Lee

-Coach Tony

Falling Off The Wagon

2011-06-01T07:18:00.000-04:00

Guess what? It ain't the end of the world . . . or is it?

Please don't misconstrue that statement. Falling off the wagon pertains to so much.

If you are following a healthy nutrition lifestyle, it's the 8 hot dogs you may have had over Memorial Day Weekend. . .

And sometimes, it is sooooo worthwhile.

No one is going to get mad at you, except yourself. You feel slightly guilty, over-indulgent, and there is no reason to. . . as long as you get back on the plan that you made for yourself.

The same goes with leading an active lifestyle. If you take a day off, no one gets mad at you, two days in a row, meh, it's okay, a week - once in awhile it could be necessary!

The sedentary path is easily walked on by many. It is a road full of shoulda's, woulda's and coulda's. It is a hundred feet wide, lined with unhealthy ways and it's motto is clearly stating "I can't do that" or "I won't do that".

But you have to get your head back in the game. Remember why you do what you do. It isn't as easy as talking about it, it's as easy as going out and actually doing something about it.

Have you ever seen Bull Durham?

Well, I need to bring back a little movie reference so that you all have a clear understanding of the situation. Tim Robbins (Ebby "the Nuke" LaLoosh) plays a pitcher who is destined for the "Big Show" (aka the major leagues for those of you that don't know). Crash Davis (Kevin Costner) is brought in to mature Nuke who he fondly calls "Meat" (Tim Robbins). What LaLoosh clearly doesn't get from the beginning until roughly the middle to 3/4 of the way through the movie is that he has to stop thinking about everything. He has to learn to trust another to lead him in the right direction. Every time he stepped off the beaten path to go back to his old ways, Crash was there to reel him back to reality.

If you haven't seen it, fantastic movie, take a gander some time.

But truth be told, if you fall off the wagon, we can hold you accountable only if you want to go to our "Big Show". Our "Big Show" is a healthy, active lifestyle - for life.

So let's get in the game and play to win, cause when we have a winning streak, we don't want to change a thing.

Awesome job on Nancy last night everyone!

"Crash Davis: You be cocky and arrogant, even when you're getting beat. That's the secret. You gotta play this game with fear and arrogance.
Ebby Calvin LaLoosh: Right. Fear and ignorance.
Crash Davis: [exasperated] No. You hayseed. It's arrogance not 'ignorance.'"
- Bull Durham (1988)

-Coach Tony

Coming Together

2011-05-26T06:00:00.000-04:00

In families, it is most often referred to as "a family reunion". . .

"An occasion when many members of an extended family get together. Sometimes reunions are held regularly, for example on the same date of every year."

However, it happens more often in the CrossFit culture. Every day almost kinda feels that way, every workout an activity to strengthen bonds that have been lost overnight or over a weekend.

As we perform more often together, CrossFit is the binding element that is common ground.

Blood, sweat, and tears - not all the time, and definitely not in that order - although it can happen if one chooses that path.

With each pull-up, with each strict press - classes came together last night. I never see someone rushing out the door, unless they got some place to go, and even then not all the time, without someone else giving them a high five, a handshake, a hug or some form of positive comment.

You see, CrossFit takes a certain kind of person to put themselves through this.

It has a certain calling, a beckoning. It has no bias, it plays to the strong and the weak. The playing field is even for all.

The atmosphere calls you back, the challenge provides excitement, anxiety, and the like. But the people provide a non-quantitative element that is similar to a huge friggin' magnet.

"...similar to a huge friggin' magnet."

The process of your first class is only as daunting as your mind makes it. The process of every class is only as daunting as your mind makes it.

The ability to get a movement is your own, through hard work and determination - for instance, those nasty double-unders that you may work day in and day out - patience grasshopper, your time will come, continue working on it.

The class will be there to support you, heck the community will be there to support you. It's like AA on steroids - and accountability is something that people aren't shy about here.

Back to the family atmosphere:

These are my peeps, not only them, because there are a multitude of people that I can't squeeze into this one picture because of the guy laying on the floor.

Our reunions aren't once a year, they are once a night, we have the opportunity to laugh, cry, or get angry together. We get frustrated together and we support each other together because our mid-lines are stable like pillars holding up a bridge - together.

So my family re-union just quadrupled in size. . .

What can I say, we need a bigger venue sometimes :)

A stellar week, phenomenal accomplishments, and our family just keeps getting bigger.

"Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one."
- Jane Howard

-Coach Tony

A Night of Firsts

2011-05-25T06:00:00.005-04:00

You know those nights and if you haven't experienced it, just ask one of three people who came last night who left with a story to tell. . .

Three athletes sent shivers down my spine last night, there work ethic outstanding. This is not to say that people didn't put in 100% because I think everyone pulled something out in every single class we had. This is a story of three athlete's from the Coaches perspective. . .

First Athlete:

She told me running wouldn't ever be in the cards for her. . .

She said that it would be more than difficult, too much work, and her body wasn't up for it. . .

She had subjected herself, time and time again to rowing. . .

She got some courage . . .

She has started to commit. . .

And she has changed.

She is more than accomplished. . .

She didn't set the goal per say, we did, because there was a look in her eyes that meant more to us than she could ever know.

She has pushed herself to exhaustion, she has spent a ton of time stretching and putting her body into a place to face workouts consistently. . .

Her body has started to change, and even if she is not cognizant of it, those who see her make their opinions known. . .

What started as a challenge of a 200 meter warm-up turned into a 400 meter warm-up. . .

Damn proud of you Sam, you have come so far in so little time that it is quite a delight to Coach you day in and day out (or I should say night in and night out).

Second Athlete:

Your first day, you are a little anxious. You ask a bunch of questions, to which the Coaches respond with a enthusiasm and excitement. You meet the entire class outside and the warm-up gets started.

You take the first step, and it isn't timid as you race out the door and begin your warm-up, low and behold it isn't the warm-up that you are used to. By the end you are slightly exhausted, a little frazzled, and wondering exactly when the workout is going to be over. The skill session gives you time to breath as you work between dips and pull-ups.

You glance more than once at the whiteboard, blinking as if one of the times you open your eyes back up the workout just might change.

It doesn't. . .

Outside the not so familiar booming voice echoes into the gym and back out, "3, 2, 1. . . GO!"

You race your first 400 meters, it starts quickly but the engine begins to feel a little pressure as you finish, you take a seat and then the first four minutes are up and the second 400 meters start, around the 100 meter mark things start to slow down and some breath needs to be caught. A Coach runs out to assist, we talk, we point out a couple little nuances, anything to get your mind off the feeling your body has and some focus on the task. Second one complete, sit down for a minute to get some breath.

Third 400 meter sprint, the Coach is with you from the get-go, different conversation, some whispers, some yells, a high five from a fellow athlete, and some cheering gets you motivated to finish the third 400 meters, again sit - catch breath.

The fourth and last 400 meter doesn't wait, time never stopped and breathing wasn't exactly an option, everyone takes off, the Coach comes alongside, motivating, pressing buttons to relax and pushing buttons to reach points, two fellow athletes come out to push you to the finish, every single one under 4:00 minutes. . .

Well done Ray, and a shout-out to the Coaches and athlete's from the class for helping him along.

Third Athlete:

You came in because you wanted change, you have always gutted out every workout thrown at you so far. Change has occurred, both mentally and physically, again - in such a short period of time. You have taken direction and never faltered. The workout wasn't in your wheelhouse, but rowing wasn't an option last night. It was time to run.

The tiny Coach pushed you, we couldn't hear - but we could see action. You moved forward, you PR'd your first 400 meters - 3:09!! You finished each 400 meter run in under 4 minutes! You dug deep and got it done! And then went inside without any doubts and started in on the wallballs!

Damn Dennis, you can work - and work friggin' hard!

Every athlete has an incredible story to tell. My favorite thing is when those stories are told. We, as a CrossFit culture thrive on seeing Personal Records, thrive on the accomplishments of others, and thrive on our ability to pursue, and achieve, new levels in ourselves.

Hard work pays huge dividends. Congratulations to everyone yesterday evening. . .

who knows, maybe next time we can all try and scale an 8' wall. . . .

Warrior Dash - Georgia May 14th.

"Happiness depends upon ourselves."
- Aristotle

-Coach Tony

Musings (part 2)

2011-05-23T06:00:00.000-04:00

What were you doing before CrossFit? Before getting back to being active?

Sometimes, it makes you wonder where you would be. Most likely I would still be running - I always did have a thing for the wayward road, the pavement moving underneath my feet. But running has a way of taking it's toll, as most (note: I said most) sport specific training has the tendency to do. Not to say that it is a bad thing, again, anything that keeps you active (and happy) is a worthwhile endeavor, however, being safe and being conscious of our bodies is worthwhile as well.

I would also like to be swimming, because I gotta admit, I love to swim. I love being in water and one of the things I used to love to do in my youth (haha, my youth - I won't say that again for those of you who know how old/young I am) was swim as far as I could underwater. The furthest I have gone is 60m, probably couldn't do that right at the moment, but I would give it a shot again in a heartbeat.

I have always tried to do things that people say can't be done, hence swinging from bar to bar or swimming from end of the pool to end of the pool. I can remember being just a smidgen overweight and people reminiscing about "how it was back in the old days." You know, college, high school, etc.

I have to say that going out and doing something about getting back to those days is never too late. Help yourself to achieve whatever you desire. If you are 60, chances of you playing in the NBA are pretty slim, but playing in a Recreation Basketball League are not - and being the best you can be.

If you have never run a 5k before and always wanted to. . . we might be able to show you the way.

Always wanted to lift some weight or do a pull-up. . . we can manage that goal - for you.

This journey starts with your decision - the decision sets you on a path, and it should also come with a goal.

So set your goal. . .

Shy about competing? Do it for you, do it on your own.

What I want is action, not dreams. Dreams take up space in the mind, but action leads to inevitable change. A change in you that is dramatic - and can be never ending.

Take for instance the Oly-lifters. There quest is to lift as much as they can. It never ends! They want to lift and keep lifting heavier and heavier.

And because of that, they are an inspiration to so many, so look to them for the ability to press on and do more than you could ever imagine.

-Coach Tony

PS - A huge shout out to all the night classes, last night was awesome!! A great work out, with great work ethic, and tons of great technique being shown. Thank you everyone!

The Finale

2011-05-19T06:00:00.004-04:00

Ever wonder what all the hard work is for? This is what happens when you let your brother get creative. . .

I recently wrote about achieving your goals. As much as this is a blog regarding CrossFit, I decided that I wanted to expand everything that CrossFit has provided me - flexibility, mobility - oh yeah, and the chance to hurl myself through the air:

Don't you ever say that you can't do something.

Don't ever let anyone tell you that you can't do something.

Don't quit.

Keep trying - learn from failed attempts.

Keep the goal in mind.

When in doubt, don't despair, optimism and enthusiasm are contagious.

This is a little about me and I am sharing it with you.

-Coach Tony

Technique is Calling. . .

2011-05-18T06:00:00.001-04:00

Stretching is on hold and after a night of what must have felt like getting thrashed, there appears to be much to reflect on . . .

After three classes tonight, I came to a firm conclusion that we may not be on the same wave length. Upon conclusion of a class, I would hope that everyone would stretch, notice that I stated everyone. . .

Upon multiple occassions, after corrections to form and technique have been corrected, someone may have indicated. "write that one down".

All to often, class ends, and life re-starts, this I clearly understand. Having wreaked havoc upon your body, the last thing you want to do is struggle more. Stretching just isn't fun, but hey, it's more than necessary.

The Samson stretch works the hip flexors and extensors and helps with range of motion when squatting a lot:

You know what else it can do? It can help alleviate the hell pain you feel in the morning after, hmmm, say wallballs (maybe coupled with some ice)? When performed after a workout.

The Lacrosse ball also can do some work for you as well:
how-to-stretch-your-back-bits
Here is a good video by KStarr in regards to this.

Please note, this by no means is aimed at one person.

I recently read an article from Dan John. He stated the following, "They say it takes upwards of 10,000 repetitions to re-establish a new motor pattern, which is a hell of a lot more than most sane people will ever do. Add in that when you do a set of 10, if the first 3 are good and the next 7 are shit, 70% of your set just reinforced bad technique. So, your shit bench is becoming a stronger shit bench – and shit technique plus heavy weight is the recipe for injury."

Interesting . . .

Let's talk about form correction, because if we correct form, we should make note of the correction and work to attain proper form. This is crucial, please read the note above if you have not done so, because I couldn't say it any better myself. It doesn't just apply to bench, but all movements that we do.

In the spirit of keeping this light and jovial, please keep in mind that we are all privy to such despondence. I want you to succeed every day, not just every competition, and since I feel the competitiveness of the box begin to grow, I find it necessary to give you the tools to take yourself up another notch.

-Coach Tony

Musings (part 1)

2011-05-17T06:00:00.002-04:00

A break from Coaching has left me in quite a mood, sometimes I wonder what would happen if. . .

If I stop CrossFit, what will happen to me?

Do I immediately become decrepit? Forcing down junk food on my every whim, partaking in excess regarding alcohol and fondly remembering days when I used to be active as I watch the latest Jersey Shore episode (kidding)?

Do barbells, rings, and kettlebells become a thing of the past?

Do I resume a life of treadmills (not necessarily a bad thing), dumbbell curls (again, not necessarily a bad thing), and half ass workouts that leave me feeling like a did a CrossFit warmup (probably a bad thing)?

Will I forget how to pick something off the ground, lift something heavy overhead, or remember how to move properly for certain movements?

I could just hear it right now; an echo of bumper plates or a snap of a jump rope hitting the ground would wake me out of a dream. The beeping sound of a Fight Gone Bad stopwatch mix with the sound of my alarm clock as my eyes open gingerly. I can't get out of bed because I don't stretch - and now my body is achy and tight. I lounge away at home, dismayed at a lack of results from having been to a gym 6 out of the last 6 days - and most likely have a little pity-party with some Edy's Ice Cream while I watch a infomercial on a new drug like Alli?

Am I going to reminisce of the day when working till exhaustion brought a rush of relief and a surge of adrenaline?

Well, I can say with certainty that I would most likely enjoy the food part - I always did like some of the things that everyone would consider unhealthy - only because of the abundance of that which I ate. . . and because it may have been unhealthy (eehhhemmm - Double Quarter Pounder with cheese and bacon) although, I am sure we can all agree that Oreos are not healthy . . .

I heart Oreos. . . and massive amounts of Twizzlers (the package says 0grams of trans fat)!

Yup, that is a mountain of Oreos right there . . . with a big glass of hello whole milk sitting right next to it that you can't see.

Please note: I have never done this, and this picture is not mine, I got it from a German website (thank you Germany).

"Yup, that is a mountain of Oreos right there"

There won't be alcohol cause there never really was, therefore I can forgo those thoughts.

And since I do recall the days when I was a young whipper-snapper trying to do things, I can honestly say that I would probably sit around recalling memories of kicking footballs at SCSU, diving at the pool at Yale (affectionately called the Toilet Bowl), swimming at Rutgers for a meet, or rucking in the mountains of Colville, Washington.

As far as I can tell, those that have decided on our particular life change indulge their CrossFit background often. Even those that have taken a different path but started on this one. There are still the workouts that push them past a certain point.

There is a saying, everything in moderation and it pertains to most everything, but one thing it does not pertain to is knowledge and an excellent work to rest ratio (I am sure among many other things as well).

I happened to watch the Charles Barkley video in the CrossFit Journal (the link is to the right of this blog) and one of the things that really caught my attention was him saying, "I don't want to die." - strong words from an athlete such as he was (italics - because this will change).

So my interest is piqued because our journey, from any perspective - be it CrossFit, running, whatever - is not intended to be for a month, a year, or any established period of time - it is meant to be a part of your life. Work hard to be healthy, be active, be fit, and most of all enjoy your life. Put in time to get more time.

Indulgence should be rare, specifically gluttony to which I have subjected myself to. And rareness can be defined on so many terms, however, it is always specific to the individual. Don't willingly partake in something that you know will set you back four, five steps - like a three week all you can eat/drink bender in Vegas (sounds fun, probably not the best thing - just sayin').

So as you make the decision to be active, look to those around you for support, build your infrastructure, and develop the necessary means to achieve. Don't conform to the crowd, be the crowd, be confident in you.

-Coach Tony

Goal Achieved?

2011-05-12T21:54:00.000-04:00

For those of you that hear about people's goals, here is a little snippet of what can occur with a little persistency. . .

Last night felt very accomplished. A lot of good movements performed, people coming to the box and just getting annihilated during the workout. The first class had a lot of people in it, the second class not so much, and the third class seemed to be the largest 7 pm class I have ever had. I think I see a trend towards the CFR Nightcrew to take over the entire box. What really got me pumped up was that even as athletes finished, they came outside to support their fellow athletes, which speaks volumes of the camaraderie this group has developed.

So the 7 pm class finishes their workout, I figure I would give the 12 foot gap between the pull-up bars a shot. I have attempted this movement multiple times and I have been working on it for about a two months. I practice by swinging from one bar to the other often, working the 4 to 6 foot gaps that we have at the box. I work on trajectory, swing speed and allowing my momentum to move me through the air.

Sometimes I find something that just puts me on Cloud 9. Well, after having followed the Parkour movement since watching District B13, over 6 years now, I have decided to start giving some of the movements a shot. That coupled with the following video really gave me the sense that I needed to do this:

(by the way, my best friend live's in California - in Los Angeles - guess where I am stopping next?)

I have started to figure out what my body can do. I try to stick with the bodyweight movements - the handstand push-ups, muscle-ups, various gymnastic movements and WODs through www.gymnasticswod.com and mobility through www.mobilitywod.com, I felt pretty comfortable attempting this feat.

I have failed more times than I care to count - but each time I have learned from it. That is what you should be keeping in mind as you go for your goals. Failures will eventually lead to success, it is the strong-willed that will pursue with determination and continue on when everyone else decides enough is enough.

That being said, most - if not all - of the 7 pm class was hanging around, Coach Doug thought it would be a good idea to whip out a camera, and then Coach Lynnette thought that was awesome so she whips out her camera. . .

"Great," I start thinking to myself, "What if I fail in front of the class?", really that became an afterthought as soon as I got up onto the bar. My grip felt strong, my body lanky (riiigght) as I swung like a pendulum - developing necessary speed to cross a gap that was clearly within my reach but I could never conquer. On the third swing I released - flying through the air - it felt like time had stopped and I could be anywhere. . .

The results will be posted as soon as Coach Doug provides the video.

And if that wasn't anti-climactic enough, then I don't know what else to say.

Enjoy the rest of the week and thanks to all the athlete's for supporting each other, I am so very, very proud.

-Coach Tony

Judging

2011-05-11T06:00:00.001-04:00

I think as a Coach one of our responsibilities is to give you the truth all the time. . .

So imagine being in class last night, I throw out a compliment and someone stops to address what I have said. I guess that is sort of my own fault. I question whether or not I throw out positive reinforcement often enough. Encouragement is one thing, a positive attitude is contagious and being overly complimentary would do you a disservice. At times I find it necessary to give a keen eye to the movements that you are performing. I address it in my own particular order based on what it is you are doing.

Therefore, safety is of the utmost concern. If the movement isn't performed correctly, I want to see where this is occurring and address it. Next is efficiency, because efficiency is competency in performance - and it will also take you to the next level. The last part is intensity - a level that I can recall in most people's eyes from various workouts and once you are performing safely and efficiently then you can bring the intensity.

There is a fine line between efficiency and intensity, but that isn't what this is about.

"If I had eyes in the back of my head, it would make things so much easier."

This picture is not me, FYI.

Every rep I see, every rep I count, every movement performed - I bring an analytical point of view to discern whether or not it is being performed right. There are normally two coaches every evening that I Coach. But on the rare nights, if I had eyes in the back of my head, it would make things so much easier.

The last thing I want is for you to perform a movement incorrectly and slowly start to adapt it into your regular routine. It will affect you more than you think, and I will feel guilty for not having seen it.

If I do see a movement that you do perform correctly, I think it is pretty safe to say that I only say something truly positive once. I love the sense of accomplishment that you feel when you get it down - and then repeat it - over and over again. The movement being etched in your brain like a 8 year old playing with a Etch-a-Sketch.

So don't be dismayed - patience is the virtue that we seek as our journey through CrossFit leaves the beginner, the novice and the intermediate in us behind. For some it's months and for others, years - but I will let you in on a little secret - I have yet to meet a master who has nothing left to learn. So I will judge you until we accomplish what you came to do.

"Willing or preferring is the same with respect to good and evil, that judging is with respect to truth or falsehood."
            -Anthony Collins

-Coach Tony

Accountability

2011-05-10T06:00:00.002-04:00

I felt like yesterday, more than any other day, that it had been a long time since I had written. "Musings," I kept telling myself, "will get you nowhere." The same happens to hold true of working out, just because you think about it, doesn't mean anything is actually happening. . .

A long time ago (or a short time ago, depending on the reader), a parental figure stood in front of you and told you that you had to actually work to get something.

"Aghast, your jaw dropped to the floor!"

Aghast, your jaw dropped to the floor! Work, absolutely not - there was Timmy who never had to work, William who miraculously could do anything he wanted at the drop of a dime, and Becky whose parents gave her the shirt of their back.

But you had to work. Mumbling, grumbling and stomping your feet. A lawn mowed, a yard raked, delivering a newspaper (what's that?), or some other task.

You learned life's lessons of working hard and having it pay off. A bonus, a raise, a job well done, a thank you and most importantly, an unforgettable experience of pride.

The job became more stressful when there were certain things on the line - a family, a career, mortgages, and the like.

Interestingly, we (I use this term loosely) have forgotten that keeping our bodies in shape is part of that job. We forget about the stress of sitting at a desk 8 hours a day. The stress of nights where food is plentiful, but we don't want to cook. There are also the nights where we don't get to sleep as much as we would like. And even more applicable, are the days/nights when going to perform some type of exercise is hindered by the grey matter rattling between our ears.

We try to combat all of these external-macro factors that make their way into our lives with the first form of defense. . . .

We look to people for accountability - but what is accountability? Is it the acknowledgment and assumption of responsibility for actions? Great definition, satisfies my palate. A whole slew of synonyms attach themselves to this word:
good faith, honesty, integrity, liability, loyalty, obedience, pledge, respect, reverence

As far as actions - let's throw out a couple and see what sticks:

a certain amount of times to the box (gym)
eating clean
getting sleep
proper hydration
meeting a goal

Part of this you can do on your own. Part of this you can do with a family member, significant other, or friend, and still the last part you can put in someone you trust. What you can't do is get mad when they hold you accountable. Recently we (at the box) have been asked to hold people accountable and watch you succeed at your goals. We can only begin to fathom at why people would want to reach out to their Coach, my guess, it's honest criticism that pervades your life like flowers on a trellis (not my best analogy), but the point has now been made. CrossFit is hard, you've trusted us to start and guide this journey, and the best part is we haven't even gotten to the summit, we have only been hitting peaks (hikergal reference).

We want you to succeed, but what we don't want to have happen is you fall of the wagon. Remember, each step is one more towards your goal. We have seen many people achieve their goals by becoming so enamored by them - as if that was their being. Find that state of being - if CrossFit is the key to this goal, my suggestion is to go at it with a full throttle (Charlie's Angels). There is no doubt that life throws a wrench at you once in awhile, for example, trying to eat clean and going into work on a day when there is a potluck of Five Guys and Joey Garlic's Steak & Cheese (hey! Some of us are allowed to dream!) and to top it all off someone decides to bring in Death by Chocolate as a dessert.

"If it is going to set you back, ask yourself if it is truly worth it?"

You can't be held accountable if you aren't sharing your thoughts, your daily activities, and lastly, your challenges. However, where you can be held accountable is if you share your goals with everyone!

Now ain't that a kick in the arse?

It is the sure fire way to achieve whatever you wish - if it is truly what you desire - and no matter what, you actually have to work to achieve something.

"When it comes to privacy and accountability, people always demand the former for themselves and the latter for everyone else. "
- David Brin

-Coach Tony

Wise Words

2011-05-05T06:00:00.001-04:00

“The weak can never forgive. Forgiveness is the attribute of the strong.”
- Mahatma Gandhi

This applies to everyone, including yourself. If you have a bad day, so what, work harder and forgive yourself.

Even in the moment, realizing that things may not be going your way, it will take you away from the challenge at hand - even if this means you wallow in pity for others or yourself.

No, this isn't a Tony Robbin's speech:

"For changes to be of any true value, they've got to be lasting and consistent. "

Man, did this guy have a way with words!

And furthermore, consistency doesn't mean all the time, it means most of the time. Therefore, you are allowed to break down, you are allowed to fold, but you unfold - you get up and wipe the dust off.

Back to where the rubber meets the road. This isn't just about working out, it's also about the lifestyle changes that you make. No one wants to revert back to the way things used to be. You struggle to create change in your life because you are unhappy or disappointed. This could be in relation to work, health, or just life in general. It's applicability is everywhere!

Therefore, the solution is staring us right in the face. It is unbiased and unforgiving. It takes a load of confidence and support.

Keep your chins up, another blog will be forthcoming Friday night after class.

Enjoy the rest of the week.

-Coach Tony

A Little Background (part 1)

2011-05-04T06:00:00.006-04:00

Ambiguity - a term that is supposed to be related to writing and math. . .

an unclear, indefinite, or equivocal word, expression, meaning, etc

In one definition or another, fitness has become a relative term that is unclear.

Now, every single fitness area has defined fitness, let me just provide you with some background on CrossFit.

"Crossfit has a somewhat unique view of what fitness is. Being "fit" means more than being able to run a fast mile or do a bunch of push-ups. After all, what good is it to be a good runner if you have no upper body strength? Or being really strong without being in good cardiovascular condition?

CrossFit Principles include a wider view of what fitness really is. We believe that there is more to being fit than being skilled in one or more specific activities. Here are the Ten General Physical Skills:

Cardiovascular / respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.

Stamina: The ability of body systems to process, deliver, store, and utilize energy.

Strength: The ability of a muscular unit, or combination of muscular units, to apply force.

Flexibility: The ability to maximize the range of motion at a given joint.

Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

Speed: The ability to minimize the time cycle of a repeated movement.

Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.

Agility: The ability to minimize transition time from one movement to another.

Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.

Accuracy: The ability to control movement in a given direction or at a given intensity.

We offer a comprehensive, scalable fitness program incorporating element of all of these fitness modalities, making them appropriate and effective for a vast range of fitness levels."

I am pro-CrossFit, have been for quite awhile.

Last night, I saw the results of people working really hard over the last two months, because it was two months ago that we had run our first mile of this year. The winter may keep people indoors, but once those doors open, the need to run is unequivocal. Therefore, to see people PR (set a personal record) on a workout that is extremely difficult - that included much more than a run - was absolutely astounding.

And for some, it was amazing to see a first mile accomplished.

This year will continue to be epic with you leading the way.

-Coach Tony

Fitness is an ambiguous word. Is the strongest person alive the most fit person alive? Is the most flexible person alive the most fit person alive? And is the fastest person alive the most fit person alive?

People Have Been Talkin'. . . .

2011-05-03T06:00:00.017-04:00

Addressing a concern is difficult when there are so many places from which it comes. My experiences aren't only in a CrossFit atmosphere because I hear the same things when I am at my day job.

So, when you look in the mirror, what do you see?

Is it you? As we have gotten older, the mirror has changed, we start to see lines of wisdom, experience, and so much more....

This isn't some fanatic idea that CrossFit makes you look younger. Working out makes you look younger, being active makes you look younger, eating healthy, drinking plenty of fluids (ehem - water), and sleeping properly all help you in that pursuit. But CrossFit can make anyone healthier - and therein lies the key.

If by chance we have gone down the wayward path - you know what I mean, the wayward path of not enough time to workout, to eat something healthy, to sleep or to get in plenty of water, these are things that stray away from being the healthiest that you can be.

"Damn you chicken McNuggets!"

Have no doubt, we have all done it. The diet coke was closer than the sink. It was too much work to cut up some vegetables and you happened to be in the car so McDonald's is sooooo much closer (damn you chicken McNuggets). Five Guys sounds so much more appetizing than a spinach salad with onions, olives and artichoke hearts smothered in olive oil (at least to some people).

This is a little about why you are doing what you are doing.

To get in shape - always a positive statement, because you can continue to keep impressing yourself.

To change your lifestyle - I heart this one, especially when people say it with such conviction!

To be better at. . . . I will let you finish this statement. . . .

You want to lose the weight - this is a tricky statement. I have noticed over a long period of time that this is extremely different with everyone. First things first, it isn't weight that goes first - it's inches. Inches here, inches there, next thing you know, it's time for some new pants. And then a compliment or two, and you need to get a new shirt cause the one you are wearing is like a over-sized plastic bag draped on your body. Then the weight starts coming off - and quickly I might add. So quick that some wonder what you did over the weekend to dramatically alter your body.

My initial thoughts - stop looking at that damn scale - I think they should take that thing away from everyone - it's a curse because you become so drawn to it, as if it's the holy grail of being healthy, well it ain't, so cut the poop.

"Stop looking at that damn scale. . . "

But the change is not overnight - nor should you ever think it will be.

This is the one thing that my parents taught me without ever telling me.

You have to work. You toil, day in and day out, arduous task after arduous task. Some call it hitting the gym, I like to call it CrossFit. It is our activity that makes us sweat buckets (which we should be replacing with plenty of water) and the transformations occur over time, which include night (meaning sleep).

You need a reason to keep going? Try this. . .

Feel determined to be the best you can be. Whether your thing is Olympic Weightlifting, swimming, running, gymnastics, CrossFit or a regular gym - you keep trying to get better. You aren't satisfied with being content - you never have been. There are things in life that you want to do - being complacent never got anyone to their goal.

A friend of mine once said that you have to know your own body, both inside and out.

By inside, I don't just mean the food that you can/can't eat - but know your mind. Know what drives you to do what you do. Understand what makes you anxious, competitive, nervous, scared, and exhilarated.

But coach, why would I want to do that?

Understanding yourself can help the people that want to help you. We've spoken of this in a different context, but if I can find out what makes you tick - then there is a chance that we can improve you more.

From the outside, start with knowing what you have to do in order to do regular things - my example will be deadlifting - because it is so applicable to everyone. You deadlift when you pick up rocks in the yard, pick up a shovel full of snow (I know, completely out of season - but still fresh in every one's minds), pick up groceries, or a smiling/crying child.

But you don't want to hurt yourself doing that, so drive with the legs, keep the back nice and tight, keep the weight in your heels, and stand fully upright.

If bettering yourself were easy, everyone would do it.

So don't frown at a lack of change, it's both physical and mental. It starts with Maslow's Hierarchy of Needs (yup, I just said that) and things will fall into place. Take care of your body with exercise, nutrition, hydration and sleep - the rest will pan out - I can promise you that.

Hope you slept well.

-Coach Tony

Overcome Your Fear

2011-04-28T06:00:00.008-04:00

Let's be existential for a moment. You are not you when you go to workout. You become something else - a beast turned loose, an animal scared to get caught, or a athlete on the junky high of adrenaline. . .

In every situation, you are not you . . .

There is something about a clock running that sends the willies through people. Anxiety builds, palms become clammy, shouts escape mouths, or silent air passes through lips as people mutter soundless words at something they cannot see. Bodies tend to undulate, the tendency is to move the part that will have the most movement, like shaking arms or legs.

Whatever the case, it is all within your grasp. A calmness needs to prevail, a goal set, and motion begins. At times though, certain things infringe on your every being.

Remember the I Won't and I Can't, but this is different.

Fear. . .

No, this isn't the fear of the Librarian ghost (aka The Grey Lady) from GhostBusters . . .

What we are talking about it is a palpable fear. You know, the one that weighs heavy on the mind and burdens the soul. One example is the box jump. That movement always messes with people's minds. Even the greatest of CrossFitters are humbled by the 56"+ realm of the box jump. And to top it all off, that fear is on the tip of your tongue, it's maddening because part of you thinks you can, another part thinks you can't, and even still another part stifles your body as you attempt the movement.

But wait, there's more.

When athlete's first start to put weight over their own head, I see the same fear in their eyes. A confidence which hasn't quite manifested itself. Certain things need to happen prior to this.

First and foremost, I believe in recognizing this fear.

Second, and very important, choose a path to rectify this issue. This is as easy as walking away, but what on earth are you doing if this is the case? You want to give up? You think we will let you give up? Hell no.

If I had all the time the time in the world, I would make you face your fear until you overcame it. But then again, we don't have all the time and we don't want an injury to occur, therefore, we take certain steps.

1) Read yesterdays post, it is a line that we draw that you walk on between intensity and technique. If the technique is lacking, work on the technique and tone down the intensity, if it's intensity that is lacking, you need to get some motivation. Therefore, no excuses.

2.) Scale until the movement makes sense, build your motor recruitment patterns - when the time is right, the weight will move, the box won't seem so high and your past will become an afterthought.

3.) Tell people your fear and start to work with a Coach to figure out how to get over it.

Fear doesn't have a single form - it manifests itself differently for everyone, but your ability to recognize it will do wonders for you.

“Each time we face our fear, we gain strength, courage, and confidence in the doing.”

-Coach Tony

Prior Injury or Worse. . . And still going Strong

2011-04-27T06:00:00.002-04:00

Over the last three years a lot of different people have walked through the doors, young and old, out of shape and in great shape. . . a couple of items that you might not notice unless you saw them everyday:

1.) They got in shape (or even more in shape).
2.) They worked their buttocks off - and feel better than they ever have before. . .

So what's the catch?

Now if that doesn't get your blood flowing, maybe driving this point home will:

In the last three days, we have been coaching athletes that have more metal in their bodies than Robocop (see image below)

We have also been working with athlete's that have minor impediments to working out such as prior injuries. Whatever your ailment, there is a way to scale and prevail. We work with all different types of things, all in the end to better you.

CrossFit lives by many mantra's, one of which is:
"We scale load and intensity; we don’t change programs."

Surprising to most people:

A) They still work out - they have heart - and they want to get better.
B) Nothing slows your role better than your mind; now, that is not to say that you shouldn't rest, because that is important. Rehabilitation is only as effective as the person performing it, trust me when I say that I have been there.

CrossFit can be performed by everyone. Any handicap can honestly be overcome, my example will be Kyle Maynard.

Please take the time to look, if nothing else, you will honestly have no excuses on why you can't do something, and the next time you think something is too difficult, remember, it can always be harder, but it can always be done:

http://www.kyle-maynard.com/

- Coach Tony

Visiting An Old Friend

2011-04-26T06:00:00.000-04:00

Yes, one of the nine foundational movements showed up in class last night, the seemingly unobtrusive sumo-deadlift high pull. . . and boy oh boy did it cause a ruckus. . .

Loud clanging of the bars, grunts and groans that reverberated against the walls, mixed with some heart pumping Dance music sent the CrossFit Relentless halls into a frenzy that Pauly D couldn't bring to life at Club 960 in Hartford on Saturday night (for those of you that don't get the reference, let me rephrase this one for you) - if it was 1977 and John Travolta showed up at your favorite night club, this would be the same thing. . . ( I am really just trying to get everyone on the same page here, hope ya'll follow).

There the mood is now correct; wow, I can't believe that I just used both of those for a reference, I feel like John Travolta should have a barbell in his right hand and a caption should come out, "Ha, Snatch THAT!"

But to bring this blog back to where it needs to be, the nine foundational movements of CrossFit:

Squat Press Deadlift

Front Squat Push Press Sumo Deadlift High Pull

Overhead Squat Push Jerk Medicine Ball Clean

All old friends, all should be incorporated throughout weeks and weeks of working out. The foundation for a ton of other movements. We had the opportunity to have the Sumo stop by yesterday evening and he brought a friend of chest to bar pull-ups with him. . .the unexpected visit through people into a frenzy.

Unaccustomed to the chest to bar pull-ups, the bands suddenly multiplied, or for some, appeared. The confidence level appeared diminished in some, but it was striking to see people fight through the workout. People were pulling so hard I thought they were going to tear the bar down underneath their chins rather than go up and touch their chests to it.

A mini-reminder to those of you who second guessed this workout yesterday. Coach Dan pretty much summed it up, "There is a fine line between intensity and technique. If you haven't done a movement in awhile, you need to find that."

When a new movement is introduced, we initially harp on technique, as you get further and further into your CrossFit lives, you will be introduced to many and forget some. When they reappear, think of it as visiting an old friend. First you have to rehash the past, then start to catch up, talk about the general things that are going on, then you can start to really get into the details (by the way, this may possibly include drinks, neither here nor there, we do not condone drinking while practicing CrossFit movements). I really find this is the same thing that we do when we haven't done a movement in awhile. Take it slow, get your motor recruitment patterns back in play, then have at it!

On a side note, we are all looking forward to the Festivus Competition this weekend, by the way, I will be attending to Coach/Judge, or whatever else may be planned. Needless to say, this isn't new to anyone, little do you know that you have been practicing this every day/night that you have come to a class. You may ask how I know? I have been there, both as a participant and a judge. Keep a steady head and stay positive - you can achieve whatever you wish - just don't let your mind hold you back.

Looking forward to a solid week of classes and a competition weekend that has been unseen in Connecticut for awhile.

-Coach Tony

Just a Thought

2011-04-21T07:01:00.001-04:00

If you religiously go to the gym everyday, just because you go to the gym everyday, take a quick gander. . .

Toughen up your skin for a moment - this one could sting.

Just going means nothing. There, I think that about sums it up.

If you are training for a sprint and all you do for training is run a 1 x 400 meters at 2 minutes all the time, I can be pretty sure that you will not get much faster than that. You have to run faster, more intervals, possibly shorter distances, etc.

I had a tough time figuring out how to put this in words. To me, it's like trying to ask someone what they do for a workout and the response comes out to, "Well, I walk at work." You have to do more than just walk at work

Not exactly what I would call working out, just my two cents.

Sweaty and dirty, with hints of exhaustion in the form of heavy breathing - that about sums up some form of working out (please do not misconstrue this with 30 min of the shake weight). Pushing your body to a limit - and then going past it.

Trying something new is always fun - ever try and do gymnastics? Always a good time.

How about lift some heavy shit off the ground? No, it's not this "I lift things up and put them down."

I mean lift some heavy shit off the ground:

I think the point is clear - you have to push yourself - key ingredient: you.

Push, or as mentioned in one of yesterday's classes, "Grow your intestinal fortitude. . ."

If you don't have some muscle fatigue in the general vicinity that you were working on (please, I know that certain movements are compound movements and aren't necessarily isolated like bicep curls) then I would reconsider the stress that you were putting on your body.

Just a quick note, a funny video to watch, and some wise words to end with:

If it's easy, do it faster, if it's still easy, try something you ain't good at.

-Coach Tony

The Secret Ingredient

2011-04-20T06:00:00.000-04:00

You know that one ingredient that is always on the tip of your tongue? You always put it into all your dishes, if I could (lifestyle wise), I would sprinkle freshly baked chocolate chip cookies into all my meals - but that probably wouldn't taste very good nor be healthy at all, but I do have an ingredient for your success. . .

What is the secret ingredient to CrossFit?

Fact: There is one.

It's you - yes, you. This isn't some silly, make you feel better, motivational mumbo jumbo. This is legitimate.

Take a look in the mirror, there is something behind that face. There is a mind that makes the boundaries, there is a brain that thinks of all the things that could go wrong and can go wrong. There is a voice saying it can't be done - you know the really silly part? When we get tired, weak, frustrated or angry - that voice wins. It drives us to the point where we think of failure and we accept.

Can't do another rep? Stop thinking and start moving.

Can't run another lap or lift another weight? Stop thinking and start moving.

Take the first step towards unwrapping your mind about what is the potential outcome and just go. Let loose, let your body do what you have trained it to do.

The CrossFit definition is: constantly varied, functional movements, executed at a high intensity.

The first part is based on whomever made the workout (Constantly Varied) - you have no control, so forget about this and move on.

The second is a matter of coaching and executing (Functional Movements) - you have control, but that control is based on when you practice good technique that each movement is better than the last, therefore, this one is on you (after you've been taught) to follow through each and every time. And it requires patience and time, I am pretty sure that there are people who practice their squats everyday!

And the last, my personal favorite, executing at a high intensity - that's it - the coach has no control, sure they can motivate, but no control, blood pressure gets high, heartbeat throbs in your chest, lungs burning, legs throbbing and nothing but you there to make things happen.

You gotta move, you gotta breath, and you just have to keep performing. This is the secret ingredient, it takes you to the next level time and time again.

If you had a surgery on your leg that would take you away from walking, it would be part of your job to work to walk again. You start with a few steps, then work up to a specific distance, at some point you gotta jog, and then comes the run. Bring on the intensity - bring on the point at which you let the mind-numbing experience take control and you effortlessly fly.

With the key ingredient of intensity, you will never fail, because every time you do something, you are putting a little bit of old you behind and you will begin to develop anew.

“Let a man in a garret but burn with enough intensity and he will set fire to the world”
- Antoine de Saint-Exupery

- Coach Tony

Building Blocks of a Culture

2011-04-19T06:00:00.001-04:00

It isn't very often that you can say that a friendship was forged after a certain date in your life. As people grow older, they become more set in their ways, their friends are their friends and have been for years. . . now that is a generalization I have heard a thousand times over - and I think it's false.

It all started when you went to a local CrossFit box for the first time. You heard about it through a friend, you couldn't go alone (or if you did, you brought your "iron will along"). That person was there to support you, help you, and low and behold, they now sweat, curse and smile right next to you each and every time.

You battle through toughness for an hour every day. You battle with people who you have come to know. At first they were just names tossed out at the beginning of class, but then you started cheering, getting to know one another until all of a sudden. . .

CrossFit - Forging Elite Fitness or Forging long term friendship? Meh, both. It isn't hard to figure out that CrossFit, or working out in general with a group, forms a bond. This bond is very similar to the bond that I saw develop with a number of my friends that are, or were, in the military. The things that you struggled with, the obstacles you overcome, and the wins/losses all come when you are together.

I find this topic so interesting because I got to witness this in all the classes last night. A quick sprint followed by 50 push-ups, a quick sprint followed by 50 sit-ups, a quick sprint followed by 50 pull-ups and to top off the night, a quick sprint followed by 50 squats. . . a quick sprint = 200 meters. This workout will burn you the right way, there is no doubt. Push yourself into a new realm of madness, this is not the burner of a 400 meter walking lunge for time, this is the lungs hurt and you gotta move workout.

But people finished, finished with cheers, with congratulations, and with smiles.

No, I am pretty sure that no one was throwing people around, although that has a tendency to happen on occasion when certain coaches get a little rowdy.

It is really interesting to see the interaction between people. To me, a Communications major for my Bachelors studies, Interpersonal Communication was always so intriguing. We are forging long term friendships right before my eyes. I see a camaraderie that goes beyond mere acquaintanceship. People genuinely care how you did, how you are doing, and how have you been. Our gym has even created it's own Facebook group, fondly known as "The Box". CrossFit has become a microcosm of a giving society. A Utopia of fitness - of sorts. Now don't get me wrong, I am passionate about people bettering themselves, for those who have read this long enough, I think this point is clear. Taking the First Step is a journey to becoming physically active, I just enjoy the path I have been walking on for over 3 years, and that happens to be CrossFit, so hence why it's always spoken about.

So what? I may be a little bias, but my little world of fitness is intense, and I think that we are better for it, and guess what else? It ain't getting any smaller and more people are on board with it than ever, and it doesn't show any signs of letting up.

Back to the original point, watching the interactions tonight really sparked my mind about the friendship topic. In just a short amount of time, I hear people re-hashing in such a nostalgic way the funny stories that they have experienced over their periods of time within CrossFit. And the stories keep piling up. Take a little gander at this interesting tidbit on friendship (my thoughts in red):

Value that is found in friendships is often the result of a friend demonstrating the following on a consistent basis:

The tendency to desire what is best for the other

I think we, as a culture, desire the best for one another

Sympathy and empathy

In every given situation - it's called support

Honesty, perhaps in situations where it may be difficult for others to speak the truth, especially in terms of pointing out the perceived faults of one's counterpart

Really, does this need any explanation? We all have things we need to work on. . .

Mutual understanding and compassion

If we haven't already been where you are, we will be

Trust in one another (able to express feelings - including in relation to the other's actions - without the fear of being judged); able to go to each other for emotional support

Trust, emotional support - sounds like CrossFit. . . weird

Positive reciprocity - a relationship is based on equal give and take between the two parties

We help each other, I think this works nicely

This isn't a mere phenomenon that is occurring at just my box in West Hartford, CT. It happens all over the world. Someone asked me tonight how you might get treated if you went to another box, rest assured, most boxes outside of my current CrossFit zone that I have been to have been really cool people, doing really interesting things, and have allowed me the opportunity to work out. I even went to a CrossFit box that had Krav Maga. Let me tell you, this was some cool friggin' stuff I saw.

Now if only I could find a box that had a little bit of freestyle running (aka Parkour) then we would be in business, hey, if all else fails, try it on your own, right?

The mere act of helping someone up or encouraging a lift will provide someone the upper hand to conquering everything in their way - CrossFit has a way of doing this everyday.

“Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think. "
- Christopher Robin to Pooh

-Coach Tony

Daunted. . .

2011-04-13T06:00:00.001-04:00

So to lighten up your day, speak about last night, and forgive the following post, I want to tell a small story. After the first workout was done an athlete yelled, "TIME!", so I replied "7:42", he looked at me with such a blank stare and said, "When did we start?" . . . that might give you an idea of last night, but let's discuss something serious. . .

Why are you scared when you look at the white board? Is something so daunting written that you can't perform that you become scared and want to run away? Maybe get back into your car, drive home and pretend it never occurred? Any workout ever mentioned has the ability to bring people down a notch, but that is from a physical perspective, not a mental perspective. Fight the physical with the mental, can't do a specific movement? Suck it up buttercup and give it a 1,000 tries if you have the time.

Mentally, we fight everything as if we are friggin' hammers flying into nails, pounding the crap out of anything in the way of our goal. We are steady, resolute, and relentless in our quest to achieve. Last night was a testament to that, the looks of defeat when we spoke of a 10 minute time cap caused some deflation in people's spirits. I say, who gives a shit about a time cap? That mean's for 10 minutes you work as hard as you can, you work your ass off like there is no tomorrow, you leave it on the floor; sweat, blood and tears. You shouldn't moan about not being able to finish, because in admitting defeat you are 50% of the way already defeated. You are bound by an iron will and determination that has no crutch - you are a predator.

When was the last time you backed down from something? Scared, humiliated, or humbled? At what point in your CrossFit "life" did you finally start to realize that you can do all the things you have ever wanted to? Yes, there is no lie here, you have to work really friggin hard. It is my hope, and possibly understanding, that you already know this. I am not writing to be redundant, I am writing to get you over that mental stalemate in your mind. One of our athlete's recently competed in the Opens 11.3 WOD (on CrossFit.com http://games.crossfit.com) and she added a piece that I could truly say is completely selfless, don't do it for you, do it for someone you know - make every rep about a HERO who passed, a family member, a friend in need, or someone who doesn't have the ability to walk everyday. Take a AMRAP (as many rounds/reps as possible) and donate a $1 with every rep you get to a cause that you support.

This post is about last night's workout that had a time limit and the open workout for week 4. Every workout starts with taking the first step, in this case dropping to the floor.

If I could do every rep for you, I would, but in this situation, I will be cheering, unbiasedly judging, or performing the workout myself.

So let's kick this one straight in the nuts, OPEN WOD #4, we are gunning for ya!

-Coach Tony

Amazing

2011-04-12T06:00:00.001-04:00

With a deep breath, and a slow, halting exhale, the air escaped lips, only to disappear into nothingness, eyes darted back and forth, but no eye contact was made. Sweat that began on hairlines, drew lines down faces, wrists wiped faces but to no avail. The tone of the Coach reached a feverish pitch, only to subside . . .and that was just the warm-up. . .

We have the ability to push people, you know, us Coaches. For some reason, we can interpret a furrowed brow to mean frustration, a smile to mean success, and a dead eye stare to mean focus. We aren't mind-readers, but we know movements. If a deadlift goes up with ease, another one can be done. When something looks amazing, we call it out:

I love pictures, and so what if that is classified as "word-art", well, then I love word-art. . .

But really, last night we saw a whole bunch of weight being moved around. Some people were timid, others determined, and still others left wanting. . . wanting more. The appetite to fulfill long hours of work with one single movement was amazing to watch and coach.

I will try to only say this once in my blog. . . stop counting your weights - just stop. Stop thinking and just move the weights. On lower body movements (like the deadlift) we go up in 10lb increments when doing the Wendler Program, so why do you have to count the weight when you are going for a PR? If you have already gone past your PR, then keep going up, if your form looks poopie (no image to load for that (no pun intended)), then we're gonna call you out. But just keep lifting. Stop counting every time you put on 10's or 15's, or even a set of 5's. I am more concerned with you picking up the weight properly than I am with how much you lift. I know the weight is going to go up and you should know as well. I am 100% positive your ass and hamstrings are telling you so now.

For those of you that tackled the run (2.5 miles) for the first time last night, I couldn't have been more proud of you. I like to run, so when I see people push themselves during this particular activity (knowing full well the moans and groans that passed through your lips at the whiteboard), I become very pleased, even more pleased with certain people's progress.

One athlete went out and ran with another athlete to help her through the remainder of her workout. Now, it wasn't literal help, it was moral support, the kind of support that you provide for each other in the box every night. Running happens to be one of the exercises that takes you out of the box, can leave you feeling helpless and alone. If I could run with each and every one of the people I coach, I would - that is, if they care to have a running partner. No one wants to run any more than they have to, but this particular athlete just went at it. That type of encouragement is not taught, it is natural. It could have been the teacher in her or the athlete wanting the other athlete to succeed - but she ran with her till the other athlete finished - nice job Diana.

Even though we all ran last night, we didn't run alone. Over 35 athletes ran the road last night and countless others in the morning class. Whether you like it or not, you run as one box, one unit, one community. You reflect your box by the hard work and determination that you provide. Coaches may lead the way, but athlete's have to take the first step to follow.

A HUGE shoutout to Aadam from the 7pm class, running his first 800 meters last night unbroken. One foot in front of the other will always take you from point A to point B. Nice job last night CFR Night Crew, you've set new bars for yourselves.

-Coach Tony

Setting Your Bar. . .

2011-04-09T17:41:00.000-04:00

Expectation:

: the act or state of expecting : anticipation <in expectation of what would happen>

2 a : something expected <not up to expectations> <expectations for an economic recovery>

b : basis for expecting : assurance <they have every expectation of success> c : prospects of inheritance —usually used in plural

3: the state of being expected

With a lot of people doing the Games Competition today, I thought it would be a good idea to get this out there. Setting an expectation for oneself can be daunting. A goal is completely different, so I want to clarify this first. A goal means that there is a path to a journey that you are going to begin. An expectation is that (most likely based on past experiences) something will occur that you are 90% sure about.

I want to throw some caution tape around expectation. It appears that some are downtrodden with their particular results, but if you gave it 100%, then there is nothing to be sad about. I watched a ton of people perform Open WOD #3. This was a difficult workout, no matter which way you look at it. If you were able to pick this weight off the ground, this workout was difficult, but difficult doesn't mean impossible. If they were walking around, lolly-dagging, playing grab-ass after the work out, then they either a) Didn't care; or b) Didn't try.

Just to be unequivocally clear, I did not see that, although I did witness a lot of heavy breathing followed by, "Whoooo - that was heavy."

I can only imagine what people were thinking about at the halfway mark, some took a step back from the bar and others kept plugging away. The air would or would not get into their lungs, but somehow the bar moved. And they would finish.

This workout was for some, a PR, attempt after attempt, just to clean the weight so they could stay in the game. For others, it was a GOAL to get 1 round, because the Jerk had been out of their reach. I got to speak with a number of people who PR'd and were absolutely thrilled with the results. More power to them and congratulations a 100 times over.

For some of the athlete's that knew the weight was within their 1 rep max and they had a clear distinguishable expectation of what they were going to achieve and then didn't, do not accept defeat. Did you know that there is still 1 more day? You can do this again - you know what to expect - you know that you didn't fail, but you didn't meet your expectation, therefore you are kicking your own ass mentally.

Either A) Do it again; or B) Let it go. If you choose A, kill it, find your zone and hunt your target down like a lion preying on a gazelle. But if you choose B, focus, write it down somewhere that you gave it your all and move on. That mentality does not need to be a part of your next workout. But the pain that you feel can be transferred into energy for your next workout, whatever that may be.

It is my thought that CrossFit, and exercising in general, does take a certain mental prowess. You have highs and lows. Good days, bad days, and everything in between. You have to stay level headed. For those of you privy to or amidst the long journey of mastering double-unders, you cannot perform them with rage, because they are a graceful movement. They require the mastery of a metronome - with synchronized visual motion of the wrists whipping the rope around the body and the light feet that move as well.

I won't say that you shouldn't set an expectation for yourself - that would be ridiculous. Just take into consideration that you don't know if tomorrow brings sickness or tomorrow brings health, so just go at it - this is how you approach workouts on a daily basis, so what has changed?

“The best things in life are unexpected - because there were no expectations.”

- Eli Khamarov

- Coach Tony

Sharing the Love of a Blog

2011-04-08T06:00:00.002-04:00

There are so many good blogs out there - lets talk about those that pertain to CrossFit. I just wanted to highlight some that I have seen through research and those that I happen to follow . . .

To begin this off-cycle blog post (as I normally just write after I have Coached) let's call this the most interactive session I might have. Readers have a tendency to do just that, read. But today/tonight, I would like to see what you read and please, don't hesitate to share. In the culture of CrossFit, it is in our blood to encourage and propel people forward.

To start us off, the inspirational and compassionate words of Lisbeth Darsh, Director of Social Media for CrossFit, Inc. spark a very deep chord with a number of folks. Lisbeth owns and coaches at CrossFit Watertown in Watertown, CT. I have had the pleasure of meeting Lisbeth a number of times and she is always forthcoming and welcoming.

http://crossfitlisbeth.com/

I have only met Kevin Daigle once in passing. Out of CrossFit New England, I have seen him perform as an athlete which is a treat because this guy acts the way he writes. He is a heartfelt athlete with a powerful way with words. Although slightly crass (no offense, because I wholeheartedly enjoy it), his humor has a way of impacting the reader. His intent always appears to inform, very pointedly I might add. If you are looking for some humor, something to relate to, and some insight into CrossFit, two thumbs up!

http://www.daiglebreathesfire.com/

I haven't had the opportunity to meet Karen, the writer of Why You Are Never Too Old to CrossFit. But I have to say, this lady does her research. Whether it is on topics of Paleo(lifestyle and diet), clothing trends(just read one of her more recent posts), or everyday topics that impact her, she provides insight into the world of CrossFit from an experienced point of view:

http://nevertooldforcrossfit.blogspot.com/

CrossFit is a culture, I have said this many times before. And although this next individuals blog isn't maintained daily, he has made it this past years work to dedicate himself to a CrossFit athlete who passed away, Amanda Miller. Dave Lipson is a upbeat athlete with an extremely positive attitude. I had the pleasure of judging the Milford Sectionals with him in 2010 (although it seems so much longer than that). Dave has dedicated 365 Days of Squatting at least 450lbs on the bar every day: A Years Challenge Dedicated to Amanda Miller and Skin Cancer Awareness. CrossFit is about giving back - and to my knowledge, no one has exuded this as much as Dave. If you happen to follow this blog, look back to when he first started and see the change that has occurred:

http://365daysofsquatting.blogspot.com/

So take a browse through the aforementioned. I know that there are thousands upon thousands of CrossFit blogs throughout the world (LITERALLY), therefore, if you don't see one that you would like to share, take the time to write it down, I am sure there are many who would appreciate it!

FYI: Google Results for crossfit blog
About 1,770,000 results

(0.14 seconds)

AWESOME!

-Coach Tony

3, 2, 1, Go!

2011-04-07T06:00:00.001-04:00

By far my favorite part of the workout is the seconds before the start of a workout. Here's a great explanation why. . .

From a Coaching perspective, I get to watch the anxiety build in the room. I see the faces start to focus on the task at hand, thinking and thinking, wondering how fast it will be done, how many reps they will get, so on and so forth. . .

Right now, I am watching "Every Second Counts" which pumps me up every time I see it. The most interesting part happens to be that even the most elite athletes (not to say that our athlete's aren't elite) feel the same way most of our athlete's feel before they perform a workout.

Everyone has their pre-workout routine, some ask an incessant amount of questions, which we as Coaches are quick to answer. Some athletes sprint to the bathroom, completely understandable and I have talked that particular situation to death. Some athlete's try and request different music so that they can get in the zone or at least comfortable prior to the workout. Some athletes go so far as to coat their hands in chalk in the hopes that they won't have to chalk them again.

Others clear the mechanism, there tunnel of focus happens to exclude everything and everybody and only the sound of the coaches voice bellowing, "GO!" gets them moving. And move everyone does. . .

I like the fact that when a athlete comes into the gym, they have pre-conceived notions of what to expect of the evening once they look at the whiteboard. The energy they get when they surprise themselves with a PR is unbelievable. I have said it before, it changes everything about you. All our workouts lend themselves to bettering all your lifts, you just have to push yourself. It may not be the best analogy, but don't be the dog who runs before the ball is thrown and then misses which direction it went. Be the dog who waits to see where the ball went and then get after it with a wild ambition that you possess deep inside.

Workouts aren't meant to be purely physical in nature, they are mental as well. So at the Go, find that steely resolve and beat the crap out of what's waiting.

"3, 2, 1, GO!"

-Coach Tony

Bring on Passion

2011-04-06T06:00:00.003-04:00

There is nothing more outstanding to watch than unbridled passion at it's peak! So what is passion -

any powerful or compelling emotion or feeling, as love or hate.

When we find something in CrossFit that we like, we tend to stick to it. Since we are either good at it or we enjoy it, that movement happens to "come up" more often than not. Somehow this movement has created a melody in our mind, we learn the motor recruitment patterns to become more efficient at it, we research the hell out of it, and finally we do our best to perfect it anyway that we can.

Sometimes, I get the opportunity to watch the beginning of that. When we are faced with adversity - most of the time mental (within ourselves), this has the tendency for an individual to step out of their shell. They begin to morph into the confident athlete that they have been wanting to be. It is something that can't be described, this isn't a "double rainbow" instance.

So last night I got to watch three separate movements:

The Front Squat (5 min to reach 1 repetition max);

Rowing (3,000 meter);

and Dead hang Chin Ups (5 min to record max # of reps).

And it was amazing to peruse the whiteboard (where we input our weights, times or reps) after classes were through and notice the heavy bias that some people placed on certain movements. Super heavy front squats, followed by a good row, and a couple dozen chin ups. A lighter front squat, a lightning fast row, and a double digit chin up. Then finally the medium front squat, the good row, and the multitude of chin ups.

But with the opportunity to perform three very different movements, I got to see some really big shining moments for some people. A heavy front squat they never thought possible - all within a five minute time frame that seemed to go by in the blink of an eye. I thought that I was moving people to the rowers two minutes after I had hit the stop watch. The amazing rows, from everyone, because we aren't used to rowing 3,000 meters. And who is? Who trains for a 3k? The short answer, no one. Yet the times were amazing, because if we look at from a 2k perspective, take your best 2k time and add an additional 1,000 meters and you have just accomplished so much.

And lastly, the chin-ups, not something that we perform on a regular basis. We are accustomed to pull-ups, kipping pull-ups at that, but after all the work that we just did - 10-40 strict chin-ups was a positive output!

Passion can bring out some of the best character traits in people. Normally, it takes a little stress to invoke such a response from someone. However, it has been my experience that we as CrossFit athlete's get to experience this more often than most people because of the way in which we work out. The competitive format of a class - coupled with the encouragement - elicit that response. And for those who haven't competed in a CrossFit competition, think of it as doing a regular workout - but double the encouragement and add a teaspoon of fun.

“Nothing great in the world has ever been accomplished without passion.”

-Hebbel

-Coach Tony

Why So Serious?

2011-04-05T06:00:00.001-04:00

Serious - Demanding careful consideration or application

Unattractive Synonyms:
businesslike, cold sober, deadpan, grave, grim, sober, solemn, staid, steady, stern, and my last three favorite:
unhumorous, unsmiling, & weighty. . . .
So the CrossFit Games are in full swing and there is a lot of unhappy people around. I hear it at the box, I see it on Facebook, and I see it on faces.

First - Stop!

Think about the unhappiness that you are adorning yourself with. It is completely unattractive:

Second - Is this about the money that is being thrown to the winners at the CrossFit Games this year? Has it really turned people that serious? The last thing I have ever known about this group of people is that money doesn't mean shit. Literally. The Garage Games have proven that. People can make equipment, used equipment adds character to a gym, and the last thing you want to do is paint yourself as a pompous ass to this community of people.

Third - Has the rise of Reebok, Lululemon (Lululemon Athletica inc. which just hit an all time high on their stock on the NASDAQ), and other material companies started to change the way in which this grassroots culture started? Have we started to become materialistic, judgmental and cocky? I would hope that this isn't the case. I hope this is just growing pains as we are starting to evolve as a culture We should still embody the same principles of friendliness, openness, honor, compassion and integrity. The workouts are still provided daily, they are (for the most part), simple, effective and brutal.

Kevin Daigle wrote a great blog about the Open's Format for the CrossFit Games - please be advised that it does have some rather heavy cussing in it. But if you don't mind, please give it a read:
http://www.daiglebreathesfire.com/2011/02/shut-up-and-crossfit.html

Now onto my serious note, I want to flip this around just a little:

CrossFit is meant to be fun. It is meant to hurt(in a positive fashion) so that we can grow, as fit people who want to better ourselves. There are days when you can be glum. But for the most part, the majority of people in my classes are positive and cheerful. It is quite easy as a Coach for me to turn a frown upside down. Lord knows that a personal record does that on a daily basis, last night included.

There was a particular athlete who was late to class. Knowing this, she still came - bad mood and all. As is my usual ritual, late for class = burpees. After finishing them, she stretched and then was getting set up for power cleans. She was close to tears (of frustration from her day) because of work, because of everything outside the gym. Those all went to the side when I told her to focus on the now.

Focus on the now - what a concept, you know the age old adage - "live in the moment." Have fun with the workout, sure you want to be focused, resolute, but the child inside of you wants to come out as well. Remember, we are jumping on boxes, throwing balls at a wall, jumping rope and swinging heavy metal between our legs. We still giggle when people say, "Now that was a pretty snatch."

It all started to go away as the rest of class wore on, she did well on her power cleans(I think she PR'd), then hit the workout violently.

At the end of the class, I got a thank you. Startled, I was inquisitive - I didn't particularly do anything differently, but that was the point. Take your mind off of the day and focus on you - in the now. I focus on what you are doing, you are thinking about what you are doing. When our thoughts wander mid workout it's part of my role to bring you back. And for you to finish what you started.

When you start to feel yourself getting too serious, step back. In fact, come on down to the box at 4:00-5:00 pm on a Monday or Wednesday - watch a kids class. Then try to duplicate that. And I don't mean by throwing a dodge ball at someone (although that can be fun). But make a joke, laugh a little, change the mood.

I may have a serious side when coaching - there is usual a reason for that 1) Safety and 2) Efficiency. But all in all, I want you to enjoy yourself, because I have been on a treadmill by myself, I don't like it. I work out by myself at night - not really my favorite. But a small crowd (usually 5-10 people) is something I can work with. I can enjoy the camaraderie, the joking, and the atmosphere - all while bettering myself and others.

Let loose, let go of any fear and anxiety you may have. Push aside your doubts and disbelief's. Enjoy yourself and just work with a smile. After Games Open workout #2, I will tell you that my attitude has dramatically changed: I could care less that I am not in the top 100, but I will try and continue trying. In the end, I am here for the same reason that I started - this is fun, I get to stay healthy, and I enjoy helping others achieve whatever lays before them.

- Coach Tony

Cue You

2011-03-31T06:00:00.003-04:00

It didn't take long - in hindsight, to learn the basic fundamental movements of CrossFit, but once in awhile we have to throw out the cues that make athlete's react, and react they did. . .

Yesterday was a plethora of movements, from the row (which needs no introduction), to the brief respite of the Samson Stretch - followed by the Pigeon Stretch (or Pigeon Pose, whichever you prefer). An indeterminate amount of time was then spent in the bottom position - you guessed it, squat hold. Everyone's favorite, which then brought on this evening's inspiration.

After the squat hold, we did Overhead Squats - practicing with a PVC pipe first. The Overhead Squat is really about being focused - on the task at hand. One slip, and the bar goes forwards or backwards, or in the case of not locked out arms or shoulders in your ears, it comes banging down on your noggin'. I am not an expert when it comes to this movement, but there are cues that I have used that provide the athlete with a lot of direction on their movements.

With a PVC pipe we have the ability to practice the movements that we will be doing with heavy weight, therefore, it is always good to practice as if you were working with your individual PR - and then some. The bar goes up overhead, you are trying to press the bar up as high as possible, really driving that weight up overhead, driving the shoulders into the ears (shrug up), keeping the midline nice and tight and keeping the bar over your shoulders.

Now as we squat, we have to reach back with our hips, pushing our butt out and squatting just like the air squat.

After the OHS (Overhead Squat) with the PVC, we went directly to our strength bias for the evening, guess what? It was the OHS. And the movements that I saw last night looked incredible. The other Coach and I were watching those movements and I could see that everyone was really doing their best to reenact the PVC pipe, and for many, it worked wonderfully.

But cue you means that a cue that may work for you, may not work for someone else, and vice versa. Therefore, when you do hear a Coach say that something looked, "Awesome! Incredible! Outstanding! or Exceptional" do your best to quickly review what was going through your head. The worst thing I can think of is that you were over-thinking something when you were doing it. These movements aren't simple and we always try to piece everything together. But when those praises come from a Coach, either one of two things happened, sheer luck or something clicked. I like to think that something clicked. You don't forget when you get in a groove. When the sweet spot of a movement opens your mind like heaven shining down from above. . .

We can hear the "AH-HA!" That quickly escapes your lips as you drive back up after the bottom of the squat and come back up top.

A person came in this evening to try out CrossFit, I didn't think for two seconds that they couldn't perform the movement after doing an air squat, looked great. With a couple of cues, they were already working on the bar. The same thing went for one of our athlete's tonight who was doing the movement for the first time.

So back to cue you. Cues help us remember the movements as we perform them. They keep us in check and those are the things we need as athlete's. This isn't just about squats, it pertains to all our movements - therefore, follow the cues, they will lead you to a better place.

I would like to finish this post with a line from CrossFit 204 (wish I knew who the author is) about the Overhead Squat:

"The overhead squat isn’t forgiving. It’s about tough love, and it punishes every fault ruthlessly, reminding you of exactly what your body should be doing every time you squat. It’s like a teacher who demands the best of you and ends up teaching you more than anyone else."

-Coach Tony

Honoring The Hero

2011-03-30T06:00:00.000-04:00

Exceptional job last night on "Abbate" . . .

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

"Abbate":
Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Excellent job by everyone, this isn't an easy workout to say the least, but as mentioned in prior posts, and before everyone does a Hero WOD of any sort - my motivation for you is: This isn't really about you - it's about honoring those who served for us and our country.

There is nothing more symbolic in CrossFit than partaking in a WOD that is in memory of someone.

Now is time for a little research for Games Event 2. . .

Talk to you tomorrow

-Coach Tony

The CrossFit Virus - Getting the Bug

2011-03-29T06:00:00.003-04:00

It started so innocently. . . you know, the CrossFit journey that now has taken a hold on your life. It started out as a couple of trips to the gym, and POOF. . .

You talk about it all the time - Not surprising, when we start something new we want to share our positive experiences with people, heck, even in CrossFit circles people say how much something may suck with a shit-eating grin on their faces. And the better part is that the people who are around you that start asking the questions - well, at some point you stop talking and they give it a shot. . .

You attempt (or succeed) at getting 1, 2, 3. . . 12 people to join. . you - You feel like Moses bringing the gospel to the people (those of you that are religious, please do not take offense). "Hear me, I bring to you CrossFit - a lifestyle, a program, etc." And it takes one class for someone to get that reality check - and then they get sick with the CrossFit Virus.

You will only watch one video - And then two, then three. . . It never ends, the CrossFit Journal keeps coming out with new stuff - and you can't get enough. Or maybe you are one of those individuals who have found an athlete that inspires you. You know, the one who you watch so gracefully, wishing that it could be you who makes those movements look so easy. Or you could be the type of person that looks stuff up on YouTube, only to see someone ridiculously perform a movement that they are so proud of, yet if they tried it again it would snap their back in two. . . Or you just read - the articles, the blogs, soaking everything up so that you can get better.

You will only go to CrossFit three days on, 1 day off - Maybe your the person who goes to CrossFit on this prescribed schedule, only to feel that it may not be enough - so you go to a regular gym, only to languish into what can be described as complete lassitude. It's boring, slightly humorous, and in twenty minutes you end up leaving because nothing is really being stimulated and you feel like a damn hamster on the treadmill. . .

You wind up spending an hour at the gym when you were gonna stop by for 10 minutes. . . wait you wanted to stop by the gym??? - Haha, caught some of you! It has now become a haven for you. A place to air grievances from the day, not in the form of bitching (although that can occur) but in reality, you pour the crap parts of the day, the lounging, the sitting at your desk for 8 hours, the blank stares into the computer - all of that into your workout. But wait, I thought you were just stopping by. . . And then there are the conversations.

Class is over, you are just gonna chat for awhile - There you go again, liar! LOL, (that is the only time I will ever use that) you end up spending 15-20 minutes, discussing workouts, making plans with new friends, catching up with a fellow athlete you haven't seen, or talking it up with a Coach.

You wear the shirt - We've mentioned this before. This group has started their own trends. T-shirts sporting gyms like gang signs, except these gangs are collaborative, supportive and nurturing.

Getting sweaty doesn't really affect you anymore - Any uncomfortable situation, really any, becomes negligible (within reason). We become nonchalant of the occasional fart, it's not uncomfortable to discuss peeing in your pants when you jump rope (not me personally, and not necessarily comfortable either :) ), and talking about the latest and greatest Snatch or Clean & Jerk is hip.

You talk the talk - What's your "Fran" time? How awesome is "Murph" with a vest? Are you participating in "Fight Gone Bad 6?" How hard was that last Hero WOD? Are you going to compete? Your terminology for "the Games" doesn't mean the the Olympics. You would love to see how much weight you could move with a slamball.

You can't wait to see what you are capable of - Note: This is reality. People can't wait to see what is being thrown at them - and what they are capable of doing. It is not enough to merely follow a routine to see results, throw "muscle confusion" out the door, we are talking a whole different level. You learn and you apply, your results are driven by how much you work, how hard you work - in two minutes or twenty minutes.

Your feeling of accomplishment becomes the addiction - You strive to get better cause you have had a taste - and there is nothing more satisfying. Like an addict, you hunger for more - pushing yourself to your limits, getting up after falling down, except you encourage others along the way cause there accomplishments make you see the light day in and day out.

Everything in your life seems more positive - The people, the conversations, the opportunities. You don't settle, you move forward. This isn't for the lackadaisical person.

I see the positive change - This little statement is the essence of this post. We had some very large classes this evening and it was stunning to say the least. The camaraderie, the support, the drive, and the spirit. Individuals and classes alike stepped up to a workout that didn't carry the comparison to any prior workout. It didn't carry the Personal Record accomplishment that comes with the 1 repetition max days. The warm-up could have easily been made into the workout, but this was just another evening - an evening that leaves me taken aback - with pride.

Our culture is amazing or in the words of John Welbourn (CrossFit Football):
"Is CrossFit a cult? Yeah, but it's a good cult"

-Coach Tony

Write it Down - Being Prepared

2011-03-24T06:00:00.001-04:00

When we workout or we are getting ready to workout, we should be prepared right? As prepared as we can be. . .

CrossFit has touted itself as being prepared for the unknown and unknowable. Last year's games were a testament to this. Wheel barrels, sand bags, huge wall climbs and ring handstand push-ups. Mix in a year before that and you have a 7km trail run (I think) and a workout that included nailing spikes into the ground.

Not much you can do to be prepared for that, except with the workouts that you do on a daily basis. For most of the CrossFit Relentless crew, there is no idea what the workout for that day entails until you get to the box, which is part of the fun factor. However, on days when we know we are doing strength, it is imperative to be prepared for that strength movement.

Many CrossFit gyms mix in a strength workout prior to their met-con (metabolic conditioning workout). If the gym happens to do that, they more often than not provide their athlete's with a way to calculate their weights for the day. If it is a strength movement that they have never done before, they are most likely working up to a one rep max. Things get tricky when we throw in a weight set such as 5,5,5,5,5 or 3-3-3 (two different types of lifting from a CrossFit Football standard).

To get the most out of your workout, you should be prepared with numbers. Those numbers are the 1 rep maxes that you have gotten on each of your lifts. I am not going to list those out, but it is important to note that as we do lift, it is important to spend as much time lifting and as little time as possible calculating.

We take care of warming up, stretching, writing our workouts down after we are done. Let's be prepared up front to know what we will be lifting that evening.

Since we do the Wendler (5,3,1) Strength Program, we can automatically calculate what we should be lifting for an entire month and spend time working technique, getting stronger - which in turn should lead to faster times, more efficient movement, and most of all, the chance to put past 1 rep maxes behind us and look to better ourselves.

What we can be prepared, I think we should be prepared for - within reason.

As we have been doing different movements with the Wendler program, don't be surprised to see other lifts start to increase. It is you getting stronger, getting used to weights that you haven't done in specific movement patterns, and it will happen.

I am super impressed with the Overhead Squat and Power Cleans that we have been working on. When we retest again, I would love to see the comparison in numbers from when we originally started.

CFR Nightcrew rules!

- Coach Tony

"A winning effort begins with preparation. "
- Joe Gibbs

It Starts Somewhere

2011-03-23T06:00:00.001-04:00

Not that we don't already know this, but I came to appreciate the simple statement that everything has to start somewhere, so indulge me . . .

Double unders - started from simply jumping rope.

Cleans - starting from picking up weight

Pull-ups - getting over an obstacle

Push-ups - getting up after getting knocked down

Even the most complex of movements can be broken down into easy to understand, easy to relate to, movements. But it isn't just movements that take the cake. We have to learn to go easy on ourselves sometimes. We don't just run a marathon because we could run 3 400 meter sprints. We don't intend to pick up a 1,000 lbs when all we could was 10 100 lb deadlifts.

We don't get a PR everyday, live with it.

The hardest thing we have to deal with is ourselves. There should be no doubt in that. A friend and CrossFit peer of mine provided me with an opportunity to learn a different style of Coaching. Most coaches tend to provide guidance based on an individuals goals. Well, I happened to start reading a book entitled, Run to The Roar, and it has been absolutely stupendous. The ability to tap into the heart of the individual not based on where he wants to be, but to tap into the heart of the individual by learning to conquer the biggest fears that the individual may have.

With CrossFit, I find that the fear most individuals have is failure. We sure are an optimistic bunch. There is no way to deny that.

Fran - I can do that (21, 15, 9 - 95/65 lb Thrusters / Pull-ups)

Murph - pfft, give me a vest (1 mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run)

King Kong - (c'mon - if you don't know it, look this one up!)

It is easy to think positive thoughts, it is tough to put them into action. The purpose of this post is to think about your fears - are you afraid of getting injured? are you afraid of embarrassing yourself? Can you honestly tell yourself that if you workout that you won't get any better than you are now? Half-assing a workout makes you half-ass. Putting your heart into a workout takes courage. In the military, half-assing was seen as being what I fondly recall, "a shitbag". No one in my class (back then) wanted to be a part of that because of it's negative connotation. Guess what? CrossFit happens to be the same way.

Think I am lying? C'mon down to a night class. I am sure the day classes are the same. Sweat, blood and tears on the floor. Working through aches, injuries, and the like. I see pictures and videos of people who break a wrist and do a workout with 1 arm (true story - look up the competitors for week 1 of the CrossFit games).

There are injuries that can sideline you, please don't get me wrong. If you need to rest, then rest.

If you want to work, you will work, it starts somewhere, it starts somehow, but it starts with you. There will be good days, bad days, but you give it your all. The more you put into what you are doing, the more you will get out of what you are doing. This goes for CrossFit, this goes for work, this goes for life.

-Coach Tony

"I do the very best I know how - the very best I can; and I mean to keep on doing so until the end. "
Abraham Lincoln

Week 1 Done

2011-03-16T22:17:00.001-04:00

So I took the plunge, I put my $10 out there into the CrossFit pool to see where I stand amongst those that compete. Now, I am pretty sure there are no excuses to anything, but I gotta throw this one out there. . .

The workout this week is one about pace. There is no denying that. I have mentioned in prior posts about finding your pace and sticking with it. This first week of the CrossFit games opening workout couldn't be more perfect to what I have been preaching. Shoot your adrenaline too fast and you will end up a heaping/heaving pile in little too no time. . . on the flip side, go to slow and you'll regret what you have in the tank.

For me, I have a little bit of a chest cold, let's add to it that I get a little nervous (not like you "I gotta pee before my workouts" folks) before I work out, an anxiety. But whatever, breath and find your zone, clear the mechanism.

So it is a 10 min AMRAP of 30 Double-Unders and 15 Power Snatches @ 75 lbs. Nothing too fancy, simple, not too heavy, graceful and debillitating. Yes, the last word has been said, in true CrossFit fashion, this workout can gas you. Like I said, chest cold, trust me.

My Coach told me to breathe, just breathe, during the middle of the workout (cause there was no way I was getting a DNF for this workout). I felt the pressure of a Josh Everestt (look it up) PR deadlift on my chest. I had to move. I hacked up a lung afterwards, I thought my lungs were going to burst out of my chest.

The rope felt light as a feather. . .

Remember that, the rope is light as a feather as it flows around you, whispering sweet nothings into your ears. The sounds all appear to go away, only to have reality quickly snapped back into place when the judge yells "Thirty!" and you approach the cold steel laying on the floor. You grasp the bar with a sure handed grip and tighten up that back, and heave-ho, standing upright - gettting the weight above your head only to bring it back down. This is where pace is important, this is where the light weight turns evil and becomes heavy. "15!" The judge yells as you take some respite from the gong of the bar - and back and forth between the graceful glide of the rope to the clanging of the barbell.

Somewhere in the midst of all this work, someone is giving you an idea of how much time you have. Hopefully, someone is there by your side, cheering you on. Listen to what makes sense - but you work the way you work! Get it done - and keep moving.

No quotes from famous people this evening. Only my own words of wisdom as a CrossFit Athlete and Coach.

May the words of those you respect ring in your ears as you toil, cause at the very least, those that you respect will be there in spirit.

Good luck with your workouts - I will be in Mexico for the rest of the Week 1 of the CrossFit Games Opens. Here's to Taking the First Step.

- Coach Tony

Strength

2011-03-16T06:00:00.001-04:00

There isn't too much that surprises me on a daily basis, but last night happened to do that and I would like to take the time to discuss a little bit about the technique of the power clean and then talk about last night's workout.

I just want to bring a video to your attention about the power clean:

Great technique video for those that are looking for more information.

This blog happens to be about the workout that was posted last night. This workout should have decimated folks, but it didn't. It was a Clean and Jerk for a 1 rep max, no time limit. I would have been lifting all night trying to get a PR, not that some folks didn't try for a longer period of time than originally allotted for. I completely understand that this movement is difficult. The technique that is involved is intricate and I absolutely love this video for it, start about a minute in:

But you have to keep going up, failure is okay, you want to get underneath that bar and move that weight. It is never just 1 attempt and fail - you keep trying to get underneath that bar.

Tonight had it's fair share of positives, a lot of people did really, really well on their lifts. Someone even reached one of their 500 meter Row goals (Go SUE!) Congratulations to all! Now we have to look forward to the first games WOD, which I will most likely end up talking about tomorrow!

WOOHOO

-Coach Tony

Getting Ready

2011-03-15T06:00:00.000-04:00

I started last night off on a sour note. I was recovering from being sick and I wasn't about to let down the athlete's that I coach and not be there for them. As I was already on antibiotics and cold medicine, the only thing I really didn't have was my voice, but I would be there for them.

A quick shoutout to all the athlete's at CrossFit Relentless and CrossFit 033 who performed "Murph" last night, amazing job by everyone!

So, it is the eve of the beginning of the CrossFit Games. A lot of people have written something about it:

Lisbeth Darsh from CrossFit Watertown:
http://crossfitlisbeth.com/

Kevin Daigle from CrossFit New England:
http://www.daiglebreathesfire.com/

The tension is visible, the anxiety overwhelming. I find it interesting that the Games is seen as the culmination of a year worth of efforts. But I don't look at the Games as my stomping grounds. Sure, I signed up, I will go as far as my mind and body will take me. To me, it is just another workout, just another avenue to compare myself to others and to myself. I am sure that some of the workouts that are going to be performed this week have been performed in the past. And for that, I can't wait to see my own improvement. I also can't wait to see the creativity that will come out of HQ.

This is just a quick post tonight, as I am coming off of being sick, I want to rest up for what is sure to be an epic six weeks of Coaching mixed with my own trials and tribulations regarding the CrossFit games.

-Coach Tony

Spent

2011-03-10T06:00:00.001-05:00

It means to be done, finished, gasping for air, unclear on where you are and what you are doing, c'mon, you know what I mean. . . .

This is the part where you lay on the ground making the token sweat angel (see below):

That is the exact message that you see, "Yeah, that one hurt."

That is the exact feeling that you get. I have mentioned before that CrossFit has the ability to push you to the edge, take you a little further than you have gone, but what really cramps my style as a Coach is when the workout is meant to be tough and I see the shoulda, coulda, woulda painted on faces. It's something that just drives me crazy. I don't know why, for example, you would want any of those expressions on your face. Not in this culture. Sure, we are realistic and optimistic. That is a given in this culture. The other given is that you put in your all. Now, I want to be clear that this is in no means a reflection of my classes last night. Those went extremely well and based on the given weight that we used for "Grace" (135 lb m / 95 lb w - 30 repetitions of a Clean & Jerk for time) or a scaled version, I believe that everyone did really, really well.

But for some reason I couldn't get this thought out of my mind. If we provide our all, we leave a little bit out there on the floor. Now, you can take this literally or figuratively, I am not the one to decide. I would love to see everyone laid out after a workout, because this means to things to me:

1) Your spent - very nice
2) You worked your ass off to get where you are. . . . from where you were.

I think that going to the edge affords us an opportunity to push ourselves to newer heights, to attain goals, whether they be stronger, faster or better. Don't shrug at me if a workout only calls for 15 reps of a deadlift, because those deadlifts had better be at 90%+ of your 1 rep max, and you should be trembling from stem to stern.

The next time a workout is posted, give it 100% - then everyday after that, continue. You'll come to realize that working out in that realm is the best possible thing for you.

In this culture, the line is straight everytime.

-Coach Tony

The Second Step

2011-03-09T06:00:00.000-05:00

Congratulations on getting your buttocks to the gym, last week, yesterday or tomorrow. At the very least the hardest part is done, you have started by Taking the First Step, now let's talk about the the second step. . .

I was actually a little frustrated at first when I started writing tonight, I erased, re-wrote, erased again, and finally settled on this topic just because it was so damn important to me. I do want to highlight the fact that my CrossFit box will be hosting a competition for those that don't normally compete. The individuals who shy away from competitions due to anxiety, a fear of performance, or a lack of confidence in their own performance. A competition that won't see the likes of Dave Lipson with a 600 lb deadlift or Jason Kaplan with a sub 2 minute Fran. The "firebreathers" (not my favorite term) will not be participating in said event - I believe it's called the "Festivus for the Rest of Us" and it is for novice to intermediate crossfitters. However, I want to point out that a Coach told me tonight in the most frank of statements, "If you've been crossfitting for at least a month, there is nothing you won't be able to perform in the event." Nuff said right? I can only imagine the jitters that run through your mind when you read this, for those of you that this pertains to. I have said before, and I will always repeat, competition brings out the champion in yourself. It takes you to a different level of fitness than you already know. If you have ever performed a WOD on your own and then done the same in a box, you know exactly what I am talking about and can corroborate this next statement. If you compete/play with anyone that is better than you, you unknowingly become better yourself. I say give it a try, you have nothing to lose, everything to gain, and you will find my statement to be 100% true.

I don't want to get to off track, but last night was a phenomenal coaching opportunity on all levels. Although I was disheartened by the lack of participation (actually the class sizes were half of Monday) I was able to impart a solid knowledge base on the Split Jerk and I felt that every one's attention was focused on performing the movement solidly. Combine that with a WOD that had running (one of my favorite things to do) and kettlebell swings, and it was just site to see. Nothing like red faces, noses running, and heavy panting combined with loud music to provide an opportunity to impart some knowledge. It just felt like a night of learning.

But again I digress, cause the frustrating part still rears its ugly head in my brain and I need to write it down. I can't stress enough how important it is to have goals in the gym. Now some have come right out and said what their goals were. Not only did they speak their goals, but they work on them every day. Every day. Every day. That isn't a simple task. Think about it, if your goal is to do unbroken double-unders, can you imagine picking up that rope everyday? First day, you get one double-under in 50 attempts. Three weeks later, you still can't time your jump with the revolution of that damn rope. You have welts that are starting to show up in the most uncommon of places (damn you wire ropes) and you've tried three different ropes that are all different weights and it's just not clicking. You research tirelessly, you listen to advice, you talk to coaches and nothing works, but still you toil endlessly. . .

If your goal is a 500 lb deadlift, the expectation isn't that you lift every day, as the body does need rest. But there are multiple drills that can be performed, stretching, mobility and flexibility that can be done. Things that won't stress the body, things that will help you recover. And if you haven't reached out to someone, who is holding you accountable? You? I am sure that you allow yourself to skip a day, trust me, intestinal fortitude (AKA balls, cojones) only go so far. Motivation and a positive attitude only last for some time. You need an outlet, a place to go for that. A place where someone can give you something else to work on so that you can then accomplish said goal. Back to the deadlift for a moment. . . how about weighted lunges, sumo-deadlift high pulls, GHD sit-ups, back extensions or even knees to elbows? Why? To build a strong midline, to develop faster hips, etc.

I want to thank you for taking the first step, that took a lot of drive and determination. Now let's take the second step together, working as a group like I stated in yesterdays post. Trying to get to the Summit of Mt Everest is daunting when you are alone, but in a group of it's a manageable task, especially when there are those who have already taken that journey. Learn from the experiences of others and you will master all that you wish. Be patient, learn, practice, and above all, act.

-Coach Tony

“Don't lower your expectations to meet your performance. Raise your level of performance to meet your expectations. Expect the best of yourself, and then do what is necessary to make it a reality.”
- Ralph Marston

Never Alone

2011-03-08T06:00:00.002-05:00

I don't normally have the time to participate in too many group classes. My schedule kind of prohibits my ability to make it to a 6 am class and I am usually Coaching the night classes, but I had a different instance last night, and many other nights besides this particular one . . .

A long day job shift - sitting at the desk, going to meetings, staying a little late, trying to meet the deadlines - and rushing to get to the gym so that I didn't get caught being late to the class that oh so often penalize people for being late, I didn't even have a chance to work out before classes started. So after a night of coaching three classes, one of which was particularly daunting due to the class size, I hunkered down for what I thought to be some long heavy lifting. A couple of the regular 7 pm night crew stayed behind as I started my lifts.

Now at some points, the second coach stays late as well and we work out together. Sometimes not. Since there was no second coach tonight, I was working out alone but I felt the eyes, I felt the cheering. The lifts weren't anything terribly difficult, as I am experimenting with something new. I am not going to delve into the intricacies of this just yet, but needless to say, I had the feeling that athletes get during the class.

Wow, it felt good! It was interesting to note that the athletes were wondering what I was doing, but they didn't question why. They just watched. And all I could do was think back to when I was working out in large groups.

Which brings me to my point of this blog, you are never alone when you do CrossFit. The echoes always seem to be there when you workout, the workouts of past that you've done with other people resound in your mind, your thoughts going to places that allow you to get through whatever task is in front of you. Music has a tendency to set your pace, environment has the ability to put you in the mood, and choice words from different people have the ability to break any respite that you may try to get.

Throughout all of this, you overcome.
Throughout all of this, you persevere.

Working as a team will achieve any goal faster than working solo.

-Coach Tony

Reactions

2011-03-03T06:00:00.002-05:00

We all act differently when faced with challenges - for most people the gut reaction to this particular question is what type of challenge is it, in my eyes, what's the difference?

So, I want to give you two different scenarios, the first is your ability to lift 15,000 lbs off the ground. . . at once - gut reaction:
1) Screw that
2) I am not gonna do that, so why bother
3) Cower in fear
4) Possibly shed a tear in frustration at an inability to achieve

A little bit of life's lessons have taught me that not even trying is worse than failure. So if we are going to try, let's try to be a little upbeat about it or better yet, confident about it! What qualms do you have with attempting? We do it all the time - we attempt to make good-tasting meals, there is no definite way of knowing that it will be delicious. We try to get a heavier lift, run a little faster, set new records for ourselves, we do this with confidence.

Sprint 100 yds in under 60 seconds, gut reaction:
1) Easy
2) Not worthwhile
3) I am not gonna do that, so why bother
4) Cower in fear
5) Possibly shed a tear in frustration at an inability to achieve

If you think something is easy, try harder, push yourself more. The scary thing about overconfidence is that it ties in with words like brash, cocky and reckless. Even if we think something is easy, it shouldn't be taken lightly. Especially when it comes to working out and working with our bodies. If we don't pay attention, we are prone to risk of injury - that we have created.

Lastly, I wanted to talk about the last 3 reasons from each scenario -

if you come to CrossFit or participate currently, forget ever saying the 1st of the three (I am not gonna do that, so why bother)

if you cower in fear, know that this family has a backbone that is stronger than a lumbar curve, we are each others support structure

if you possibly shed a tear in frustration at an inability to achieve, take a deep breath and recognize where you are, this isn't just about CrossFit, this is about everything. There are always setbacks, there are always minor impediments, but you have to find the workaround, you have to find the off-beaten path once in awhile. You gotta take baby steps in order to make bounding strides. I am gonna bet that whomever came up with the movement of the snatch was deadlifting and overheading squatting long before they made it an Olympic Event. And besides, you always got a Coach to help you along the way.

-Coach Tony

"Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all."
- Dale Carnegie

Evolution of a Class

2011-03-02T06:00:00.002-05:00

It wasn't too long ago, about a year and 6 months ago today, that 3-6 people was the common number of people per class, oh my oh my, how times have really started to change. . .

Now almost every class is filled with 10-20 people, sometimes even more. The interesting part is how we structure our classes and communicate to the masses. We have to have the ability to meet everyone's needs, to analyze movements on the fly and correct what we see. To teach the masses how to better themselves to lead fitter lives. There are now two Coaches per class and we are still trying to view everything at once. I find that the hardest thing to do is sit back and take it all in. I don't mean literally sit back, I am quite demanding of the people that I coach, only because I want to see them succeed. If you have issues with particular movements, I want to be able to elicit the same response that the movement is calling for by doing something else. The interesting part is providing a balance to everyone, because everyone is different.

So it's a fact that we have been adding in the Olympic movements on a more common basis. That with the addition of gymnastic movements (such as the handstand push-up and the muscle-up), has really created a huge difference to how we coach. There are people at all different skill levels whether beginner, novice or experienced. Be patient, but aggressive in how you learn. Since everyone learns at a different pace and through different channels, it can be quite difficult to accommodate, rest assured, we will be there for you.

I want to highlight the night crew classes. Since I work with most of these folks, I find that the change has been amazing. As people start to grow and learn new movements, attain new strengths, get faster, I miss the camaraderie that I saw early on. Part of what we do as a CrossFit culture is to have a foundation of inspiration and motivation - we want to push each other to higher levels. It is as simple as cheering, but we know that when you add a name with cheering that it makes the experience that much greater. It takes the individual to a personal level that even they don't know.

The experience feels that much better and we have all felt that.

I recommend finding someone that you regularly work with in a class and start to challenge them. If you get 15 double-unders, push someone to get 20, then try and beat it. If you can string together three muscle-ups, see if you can push someone to do more. Then beat em.

Push yourself to new heights by encouraging others around you.

-Coach Tony

"When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn. "
~ Harriet Beecher Stowe

Oh Music

2011-03-01T06:00:00.003-05:00

Music has a tendency to define people. There are all different walks of life that have a different rhythm for everything, but how interesting is it that the people who CrossFit, who are all different, put those cares aside for 1 min to 1 hour, just to become better?

It's not that music doesn't have a small place in every ones heart that works out. Music is our motivation, our pace. It sets us in the mood, whether for workout, relaxation or just plain party time. However, with CrossFit, I find that things are a little different. There seems to be three categories, Rock, Rap, or Dance. And with all of them, it's loud, heavy bass, with some kick a$$ lyrics to boot. Now, that's not to say that I haven't had my share of workouts with Kenny Chesney and the Zac Brown Band or with Show Tunes and Miley Cyrus at a specific gym in Massachusetts, but it's a special day when something else is kicking around. Could you imagine walking into a CrossFit gym and they had some mellow jazz playing in the background. . . ."Yo Coach, crank that up!", probably not what I am going to be hearing.

Likewise, have you ever worked out in the eerie silence? It's quite interesting, the sound of your breath echoing off the walls, the thud of your feet as you hit the top of the box jump, or the rattle of the bar when you drop the weight. . . not to mention when the music goes out and you hear the interesting noises that other people make. The groans, the moans and all else that could cause some embarrassment. I remember one of the first times I met a long friend of mine through CrossFit, he was deadlifting with someone else, the music stops and all of a sudden I hear a trumpet come from his rear. . . yup, nice to meet ya, I'm Tony, and he shall remain nameless. . . .for now.

But there is something always playing in your mind, my hope is that it isn't the wicked witch theme from the Wizard of Oz when a Coach is speaking with you. And I don't want you to be self-critical and start singing Daniel Powders, "Bad Day" while you are trying to do Fran.

I wish that the songs that inspire you to want to work hard are stuck in your head like King Arthur's sword in the stone. Finishing the workout is the only way to get the sword out.

I had thought that it would be possible to link a whole bunch of music for everyone via this post, but you have your Ipod's, your DJ's, and your gym. Find something you like and play it. Share with others your inspiration. Most CrossFitter's will be the first to lend an ear. We like motivation, we like inspiration, and we always like getting somewhere together.

Don't be too self-critical if you like listening to Enya or Michael Bolton while you work out, I am sure there is someone else that has the same issue . . .

The point is, when you workout, it's nice to have something accompanying you along the way, so put on your olympic lifting dancing shoes or your vibram "get down with your bad-self" five finger moonwalkers and have some fun in the next workout.

-Coach Tony

"Music cleanses the understanding; inspires it, and lifts it into a realm which it would not reach if it were left to itself."
- Henry Ward Beecher

Finding Your Pace

2011-02-23T06:00:00.004-05:00

In a twenty minute AMRAP,(as many rounds/reps as possible) you don't have too much time to think. Fact is, in most CrossFit workouts, there isn't much time. You can think about something for only so long before something has to get done.

Last night was more than interesting, there were a TON of accomplishments. I was really excited to see everyone picking up the hang dumbbell power snatch so quickly. Such a intricate movement and everyone seemed to make it look so easy.

CrossFit - dumbbell snatch tri-panel - please note, this is a full snatch, last night was the power snatch, therefore, we don't drop into the full squat to catch the weight. The beginning of the movement is still the same.

Back to the discussion for today though. Finding your pace is not easy. It takes a lot of time and patience. You have to perform movements for so long in order to figure out what your pace is. Sometimes you get overzealous - and you blow your mind, body and heart out before you finish the first round. Then there are the times where you go to slow, and at the end of the workout you feel like there was something else there, something in the tank that was never released. That feeling of regret sunk in your stomach like a Five Guys Burger - with tin foil and a full bag of fries.

You aren't going to figure it all out on Day 1, even Day 90 of CrossFit, it takes awhile. So there is no need to get frustrated, that will only make trying to learn and grow harder.

My two cents - be yourself. You want to get out of your comfort zone, get to the brink where dizzy meets lack of breath, where anxiety is an afterthought. The place where eyes become slightly glazed, things become hazy and it's the snap of a specific tone that brings you back to reality. It's the same place where wiping your face doesn't actually take the sweat away. It's the place where muscles ache as much as you think they do, but you keep going cause you aren't done.

Get there often, it will pay immense benefits in the long run, and even though everyone tells you to take a deep breath before you lift, you still have to breath.

You need to be yourself - you cannot emulate and expect the same results. You are different - and how you work hard to achieve gets results.

Lets have some fun while we get better.

-Coach Tony

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more."
- Steve Prefontaine

"Adopt the pace of nature: her secret is patience."
- Ralph Waldo Emerson

When the Going Gets Tough

2011-02-22T06:00:00.002-05:00

When the going gets tough, we don't just go. We stick around, something about this group of hard knock people strives to want to make a difference. It's not just our workout mentality, we apply what we learn in life.

Like I said, it's not just the workout, although that never ceases to amaze me. The workouts that we do bring people to a fine line of just crazy, and we do it to ourselves.

We show up everyday, ready to work. Technique, check. Preparedness, check. Perseverance, check.

Think about how difficult workouts were at the beginning, for those of you who have been doing this for awhile. Now they are harder because there is more weight, you are moving faster, longer or harder.

Don't be discouraged if this is your first time, just because someone moves more weight doesn't mean you won't. You just have to work to get to that point.

Negativity isn't a friend. It throws you off your "A" game. And that game is needed when you want to succeed. Well, everyone wants to succeed, no one wants to fail, nor will we let you fail.

Dig in for this bumpy ride, double-unders, cleans, and pull-ups are on the menu. You don't pick your workouts, they pick you. Everyday you are accosted by the "WOD". It has the ability to melt you from the inside out. Your palms get sweaty and your stomach gets crampy just looking at it.

Gotta pee yet?

Don't worry, we'll be waiting outside the bathroom once you've washed your hands and are ready to go.

We want you to be flexible, mobile, strong, fast, and anything else that will make you better. Strong of body doesn't mean strong of heart and mind. But I think strong of heart and mind means strong of body.

You know what you are capable of doing, stop second guessing yourself. Remember, when the going gets tough, this group of mustangs is ready to roll. So grab the bar, grab the rings, heck - jump on a treadmill, cause taking the first step is the hardest part of moving forward.

Along the way you figure out that there are a myriad of movements that will start to click in your mind, that is called motor control. Motor control are information processing related activities carried out by the central nervous system that organize the musculoskeletal system to create coordinated movements and skilled actions (sited from wikipedia). At some point, movements don't become an action of thinking, they become a reaction of what you have to do for the workout.

Don't fight that.

So you will get better, that we have no doubt, it's a matter of time and patience. Practicing skills and technique. You're steadfastness pays off - you become graceful. Even if you don't wanna compete, there are people who will start to look up to you. At that point, you are a leader - you've worked hard to acquire everything you have. And even though a workout has the ability to make you tremble, you face it without question or comment - and dominate it with a fierce determination that you never knew you had.

When the going gets tough, we move ahead.

-Coach Tony

"Individual commitment to a group effort - that is what makes a team work, a company work, a society work, a civilization work."
- Vince Lombardi

Bringing on the Run

2011-02-17T06:00:00.001-05:00

So the chilly, snowy winter days have started to become a little old in most people's minds. As one athlete stated tonight, "who would've thought a tiny bit of running outside would feel so good? bring on the spring", it's time to get our running shoes back on and hit the pavement. . . ice or no ice, sand or no sand - we need to feel air on our skin

I saw so much excitement in the workout tonight, but not just in the workout, with the people. There wasn't too much mumbling and grumbling. We New Englanders have a tendency to do that on the two occasions; the precipice of fall to winter and winter to spring. Fall, because it's damn cold, and into spring because we feel closeted from the outside for far too long. It's happened every year that I can remember, which is at least two decades. But the door to the outside opened tonight, multiple times. In and out athlete's streamed, red in the face, smiling, frowning, frustrated, eager, excited, and exhausted.

Unless you hit a treadmill over the winter or braved the arctic temperatures and Mt Everest-like landscape so bedazzled in snow, there wasn't much opportunity to stretch ye' old legs and run. It was astonishing to see looks of frustration that people had. Trust me, the legs will come back, you've just been off them for a little while. But that wasn't the most amazing thing of the night.

I really can't express my joy in seeing progress. There cannot be a better feeling than watching someone transform so quickly. People who come to CrossFit yearn to become better athlete's, fitter people, and enjoy surrounding themselves with those of the same mind. It is one of the reasons that I enjoy coaching so much.

Developing oneself takes patience. Attaining one's goal's takes time, practice and fortitude. I don't have the easy formula, I just have a formula, which is work.

Better takes work.
Goals take work.
Patience takes work.

Running 400m = work
21 kettlebell swings = work
12 pull-ups = work

3 Rounds for time = fun = Helen

It was an easy going night from my perspective, a night to watch those who would cringe at the thought of this workout months ago stare it right in the eye and annihilate previous times.

From PR's on a Overhead Squat (Congrats Judy) to unbroken pull-ups (Congrats Jonathan) to unbroken runs (Congrats Sue) - it was mesmerizing.

Don't think for a minute that you aren't getting better - cause even though the road is long, and the path is winding - you still take the first step every time.

-Coach Tony

Snatch vs Clean & Jerk

2011-02-16T00:38:00.000-05:00

So the question of the night was the Snatch vs. the Clean & Jerk, there is no better way than to show some videos which I think do a phenomenal job of displaying both technique, power, and what a huge difference they really are. . .

The Snatch:

And you get to see it in slow motion....nuff said

The Clean and Jerk, excellent technique as Kendrick moves under the bar on the jerk.

With the clean, the athletes are pulling themselves under the bar. They are not receiving the bar in with a open hip and, for lack of a better term, riding the front squat down to the bottom of the front squat position. Once the clean is complete, the athlete is jerking the weight, the common choice for olympic lifters seems to be the split jerk, but I want us to pay close attention to the full extension of the arms as they drop under the bar fast enough to receive it fully locked out and then stand up.

Just some thoughts as we start doing more Olympic Weightlifting, oh what fun will be had by all!!

Just to reiterate last night's lesson:

3 position snatch:

The high hang - from the hip crease

The hang - from mid thigh

The floor - yes, it's really from the floor.

Keep them in mind, everyone did really, really well!

See ya in the evenings . . .

-Coach Tony

Workin' Technique

2011-02-15T08:40:00.001-05:00

We often put a lot of stress on our bodies in a very short period of time. We, for the most part, often stick to the schedule of three days on and one day off. But our programming also allows recovery from a strength perspective as well.

The de-load week of the Wendler (5-3-1) Program allows the athlete the ability to continue working on the lifts he/she has been pushing for the past three weeks. You have pushed yourself to get stronger, move quicker and adapt the body to change as you work at roughly 55%-85% of your 1 rep max. But the de-load week is not just a chance to recover; it’s a chance to improve your technique.

It shouldn’t be taken lightly; as there are small tweaks we can do to work on the art form of these movements. Last night was the power clean and instead of just having people go through the motions, I found that we (the coaches) could provide a lot of insight that could be applied to individuals lifts to make them stronger and by far more explosive.

The #1 culprit I found, as far as deficiency in technique, was the lack of opening the hips. Because the weight was so light for most individuals, they began their pulls early thereby inhibiting the momentum that they generate. I worked with more than 1 individual and was successful as I saw people’s understanding of the movement take place within their minds.

Following the Power Clean, the WOD was 50 push-ups, 75 sit-ups, and 100 wallballs (20/14). What seemed simple enough to most athlete’s left them crippled as they got to the wallballs. However, I think I only overheard 1 person refer to their “Karen” (150 wallballs {20/14}). You see, there were people who crushed their “Karen” time. Even though they didn’t do 50 more wallballs, their pace to actually complete the named workout was faster during last night’s workout! Put your workouts into perspective and realize how far you are coming along. Take a second and ask yourself if 50 unbroken push-ups or 75 unbroken sit-ups was a goal.

The number 1 expectation I have for everyone I coach is that they have the patience to develop the technique of any given movement. Strength will come with time, but technique is paramount to getting stronger, faster, and better without any risk of injury.

There are so many athletes who have made such good progress over the last year, keep going, the good times will as well.

-Coach Tony