Getting Stronger

Was that last post a little too weird? Probably. I recently finished watching the Twin Peaks series (created by David Lynch, the director of Dune) and if you know anything about his films, you'll understand.

So back to normal. The strength workouts are working ... I think. I put up 185lbs in a push press today which I think is a PR ... it at least ties a PR. More importantly, I GOT A 400lb DEADLIFT!!!!!!!!! You read that correctly. I had been stuck in the 360-370 range for a while. Last week I did 380 with Brian. Pretty excited. Today I was planning to work up to 3 sets of 3 heavy deads. As I was working up everything felt so good, I decided to go for it. First try, success. And let the record show it was actually a 403lb deadlift (stupid 20kg plates robbed me of two pounds).

Excited, I dropped down to finish my 3x3 deads that I wanted to do at 385 ... WRONG. Couldn't lift it once. I dropped down to 375 and did one set of 3, then stopped. Nothing left for me. To make up for it I did Karen.

Now this is important. Doing less metcon in order to focus on strength could end up hurting me on metcon workouts. Well, not so bad. On Saturday I did Daniel in 18:17, on Monday I ran 4.5 miles at a 7:45 pace (which was pretty easy feeling) and after the push-press and deads today I did Karen (150 wall ball shots) for the first time in 8:30. And none of the sissy wallball. I used the big D-Ball and moved to the back of the box where the ceilings are 12 feet so I could do it legit. 8:30 is no stellar time, but I feel like I haven't lost metcon yet and I am building strength. Eventually I'll take that strength back to the metcons and set some PR's.

I love it when a plan comes together!

Thoughts for next time: I need more pictures.

The Sweet Pain

Elite performance in CrossFit requires a state of mind, the ability to enter place where your relationship with pain and discomfort mingle amongst conflicting feelings of fear, excitement, exhilaration, pleasure, and addiction. You can't ignore the pain ... if you can you aren't working hard enough. You can't enjoy the pain, not in any healthy way. As your vision blurs and you taste your lunch in the back of your throat, you are not enjoying yourself.



"What's in the Box?"
"Pain."


There was a great article that explored this on the CF Affiliate page that is worth a read.

There is something nuanced at work. You fear the pain but you can't let your fear control you. You don't ignore it, you acknowledge it's presence and stare at it. It doesn't pass around you it passes through you. Lance Armstrong called this the "Sweet Pain." It's a way to be in touch with your body on a very intimate basis and that is the pleasure. To know your body, to know yourself.





I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing.

Only I will remain.

This is the pleasure we discuss. The pain is vicious but it lays us bare. Scream, grunt, cry, puke, expose feelings and abilities you never knew you had until the pain uncovered it. Stripped of pretension and superficiality, only the true you remains.

I don't care what a great number of the CrossFit community think about extreme endurance athletes. I still think Lance Armstrong is one cool dude. He wasn't a CrossFitter, so many will dismiss his accomplishments as those of a freak operating on the margins of the fitness spectrum. But I would venture a prediction: if he WERE a CrossFitter, he would be a monster.

The Grand Opening of Potomac CrossFit: The Greatest Gym in the Universe?

I say yes. And not just because I coach there. This place has it all, is in a great location, has great trainers, and world class equipment. I can't wait for everyone to see it. You should stop by sometime now that we're open.

Here's how it works. You sign up for the Elements Class. This will introduce you to or improve your basic CrossFit skills. Everyone needs these. Even if you already do CrossFit, polishing these skills will improve your efficiency and your overall times. We all probably could have used something like this a while ago, but it is hard to set aside the Daily WOD to improve on the basics. Now you have an excuse to do it. Don't worry, you can still get in a workout at the elements class and you can attend WOD classes that are not elements when you are signed up for the elements curriculum. It's a win-win.

Then you come to your WOD classes. And get to take full advantage of this!


20080805 Gym Tour from Potomac Crossfit on Vimeo.

I know what you're thinking. Where's the pull-up bar? Have no fear, we have enough pull-up space for the entirety of CrossFit Nation.

Bottom Line: Sign up for your classes now. Spots are filling up fast and you want to be an inaugural member!

Back from the Country

I just took a whirlwind trip back to my roots in Southern Illinois. A great time and great food was had by all. Unfortunately, I didn't eat so well. Fortunately, I actually did a good job of exercising. I got in three god workouts of different varieties and intensities.

Workout 1

Run: 5k total with three BRUTAL hill repeats thrown in. Like this thing took forever to get up.

Workout 2

Deadlifts and Jerks: Got the DL up to 3 sets of 3 at 355lbs. Not bad. i think it helped with the PR I got yesterday. 380lb Deadlift wooohoooo!!!!! Then I did some split jerks that climbed up towards 160lbs. So-so.

Workout 3

Went to CrossFit Carbondale and got smoked. Great place you all check out if you happen to be Makanda Illinois. I don't want to write out the whole workout, but it was 20 minutes of 95lb thrusters, pull-ups, GHD sit-ups, and back extensions. My hip flexers and abs are still sore.

Workout Design and Improv

Ring Work is Important!!!!!! Who Needs Bench Press?

So today was a good example of making minor changes in a workout in order to get the desired stimulus. As you know (the two of you who read this) I am looking to increase my strength/power and I am willing to trade some of the time I spend on metcon/endurance in order to do it. I don't want to totally abandon metcon, just make it a second priority.

One way to do this is to scale weights up. It's still metcon, but the heavy weight slows me down. I'm not moving as fast, but I'm focusing more on strength while still doing a circuit type workout.

Trying to decide what to do at the gym today I had two decent ideas. There is a CrossFit video from a while back that was 10-9-8 ... 2-1 of dumbbell clean and jerk and weighted pull-ups. Well, I don't want to do heavy C&J with dumbbells. I prefer barbells, my shoulders are sore from doing push-press on Saturday, and I just wasn't in the mood for the repetitions. Then I saw Coach Rut had a workout that was rounds of dumbbell clean box jumps (don't ask for a picture or video, there isn't one so I think I did it right) and pull-ups. Now we're talking. I combine the jumping dumbbell cleans in with weighted pull-ups. Power and strength. Throw in one of my goats--ring dips--and I had a pretty good workout. Mix and match to get the desired effect.

Because I couldn't do it that fast, I had a little left in my tank at the end. I practiced my ring supports (holding myself at the top of the dip) and then discovered what may become one of the most torturous workouts ever! But that will be another post. I want to experiment with it.

More Potomac CrossFit!!!!!

So all you people that wouldn't join a gym unless you had beautifully painted weights, you're in luck! We spent some time at the new Potomac CrossFit box yesterday cleaning and painting weights, putting rowing machines together, and drawing highly technical dry erase board diagrams on where to place the lifting platforms. This place is huge! Check out the pictures again here.

The best part is the all-glass front so the general public can look in as they walk by with expressions of confusion and shock on their faces. But we also get police officers stopping by and curious locals that seem excited. My favorite is when people walk by on their way to the HUGE globo gyms that are within a block of us. This probably looks a little different than what they're used to. It was the first unofficial Potomac CrossFit WOD and it was BRUTAL.

20080802 First Wod from Potomac Crossfit on Vimeo.

Notice my poor rowing form ... I am working to address it. I'm built like a rower. I really should be better at it. Too much time spent running on dry land. And the best part, I'll not only be training other people here (private sessions and classes) it will be MY gym as well. I predict a great year. Lots of new athletes to train and a string of personal records for everyone (including me).

You want to join or know more? You can contact me or better yet, you can contact Brian.