I just went back and re-read this entry and realized its quite long.  But after all that effort, I’m not about to pare it down.  If you don’t want to read it then don’t.  However, you will be missing out.  By all means skip over my babbling and just read the article…I’ll make it clear when it starts…and think about it.  Don’t just read it, think about it.  Think about your life before you started here at SPARK (and if you were already lifting things - not using machines but actually lifting heavy things) think about your life before that and compare then to now. 

This essay can, will and should apply to each and every one of you.  Its not touchy feely but it puts things into words I am not able to do.  What do you say when someone asks you why you come here?  I’ll bet most of you don’t have an answer for them.  After this, you might.

Someone showed me this essay a few years ago.  It had nothing to do with anything in my life at the time, it was just one of those “hey check this out, its a pretty cool read” type moments…kind of like right now for you guys.

It just so happened that I was given this when I was really coming into my own as a young adult trying to figure out what to do with the rest of my life.  I had learned a lot in school - most of it garbage - and would continue to “learn” more for another semester.  I always questioned my profs (I know, shocker) and some of them loved it - some on the other hand did not.  But one thing that is the same about me today as it was back then is that I really didn’t give a rats behind.  I am opinionated, I like certain things done a certain way - as the other coaches in the gym can attest to.  I’m not an a-hole, in fact I’m pretty laid back but in my mind CERTAIN THINGS MUST BE DONE A CERTAIN WAY.

I realize this may take time and I’m willing to put in the effort, but at the end of the day I am not satisfied until its done correctly (notice I didn’t say MY way…I said correctly).  Thats why I bag on you guys so much about form.  For me “lifting” should be done a certain way.  And on that point I will not waiver.  Yes there are different ways of doing a clean which are not necessarily my way but that doesn’t make them wrong, its just a different way and as long as they are done in an actual proper manner I’m cool with it.  A reverse curled fish out of water flail fest is not correct…you will hear about it.

There are 2 reasons why I decided to share this with you today.  One is because I’ve been thinking about the gym a lot lately and all the things I would like for it.  How to make it better, how to make you guys better.  I’ve looked back on where we came from, where we are now and where I would like to see it.  Albeit a small thing, one of the things I have always wanted to put on the wall is a single sentence, “The Iron Never Lies” but I didn’t want to have to explain it every other day.  It was more for me than anything else but after reading the essay again today I thought I would put it up for everyone.

The second reason is this: ever since we started to fill in the whiteboards over the chairs with people’s PRs no one seems to be minding the heavy lifting days.  I used to hear a few groans every time we did some heavy work but it has gone away.  People seem to be excited for the BIG lifts now and I love it.  Without strength whats the point?  I am ecstatic that everyone now realizes and accepts this.

I won’t say which day and I won’t say which movement but one of your fellow athletes hit a lift that was amazing.  By big picture standards it didn’t break any records or anything but for this individual it was huge…a massive PR.  I have to tell you that it meant the world to this person…may as well have been a gold medal. 

One of the quieter folks here they didn’t cheer, didn’t scream, didn’t jump up and down but they did get welled up a bit.  I went to ask if they were ok thinking they might have hurt themself.  I got an arm around me with a “thanks for helping me get here” and then they took off to the bathroom to clean up.  I won’t lie I got choked up.  Its always nice to be reminded that all of the coaches here are helping to change your lives and please remember that as we see you grow and progress you change ours.

Anyway, this was written by Henry Rollins.  Probably one of the most opinionated a-holes on the planet.  I don’t always agree with what he says but I respect that he says what he feels and believes. 

“THE IRON NEVER LIES” - Henry Rollins

I believe that the definition of definition is reinvention. To not be like your parents. To not be like your friends. To be yourself. Completely.

When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy.

I hated myself all the time. As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes.

Years passed and I learned to keep it all inside. I only talked to a few boys in my grade. Other losers. Some of them are to this day the greatest people I have ever known. Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever. But even with friends, school sucked. Teachers gave me hard time. I didn’t think much of them either.

Then came Mr. Pepperman, my adviser. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard.

Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn’t even drag them to my mom’s car. An attendant laughed at me as he put them on a dolly.

Monday came and I was called into Mr. P.’s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing.

In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn’t want to blow it. I went home that night and started right in. Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn’t know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.

Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn’t say shit to me.

It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn’t want to come off the mat, it’s the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn’t teach you anything. That’s the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.

It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a ceratin amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can’t be as bad as that workout.

I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control.

I have never met a truly strong person who didn’t have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr. Pepperman.

Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.

Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body. Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.

I prefer to work out alone. It enables me to concentrate on the lessons that the Iron has for me. Learning about what you’re made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live.

Life is capable of driving you out of your mind. The way it all comes down these days, it’s some kind of miracle if you’re not insane. People have become separated from their bodies. They are no longer whole. I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron mind.

Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.

The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. -

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• 21 Burpees With Double Push Up
• 42 DB Snatch 35lbs / 20lbs  (21 per arm)
• 15 Burpees With Double Push Up
• 30 DB Snatch 35lbs / 20lbs  (15 per arm)
• 9 Burpees With Double Push Up
• 18 DB Snatch 35lbs / 20lbs  (9 per arm)

Post Results to “comments”

Jacqi K finishing off a sprint…nice work girl!

See the long shadows?  Yep, they are getting longer and of course it is snowing outside today.  Those long hot summer days have left and we are now destined to the next 6 or so months of scraping windows, shovelling walks, touques, big coats, mitts, boots and FREAKIN’ FREEZING COLD DAYS!  Isn’t it sad that in a couple of months a nice day is -10 and we’ll be wearing t-shirts while we shovel?

So now a word to those that have not wintered here at SPARK:

• Please dress for the weather.  The odds of us going outside are less than minimal however, when you leave in a big sweaty mess it will serve you well to go outside properly clothed.
• Don’t be afraid to offer to start someones car…we have no problem with you guys starting your car and hanging out till it warms up but really, if you’re going to do it why not do a few.  Just don’t be offended if you offer and someone declines.  Maybe their car is a mess, maybe they left some kinky underwear on the seat or maybe they ripped a big fart before they left their car.  Offer but don’t push.
• Please hang your coats on the rack and keep them off the chairs.  We have limited space for everyone at reception…piles of coats on the chairs doesn’t help.
• Please remove your outdoor shoes as soon as you come in and pile them neatly out of the way…the less snow that gets tracked around on the carpet the less wet it is for everyone in their sock feet.
• DON’T wear your shoes to the gym.  We work hard to keep the floors clean…don’t make it harder and don’t make things less enjoyable for the next group after you.

Post thoughts / winter suggestions to “Comments”

Workout of the Day:

AMRAP 15 Minutes  95lbs / 65lbs

• Power Clean
• Thruster
• SDLHP

Post results to “Comments”

Article continued from yesterday…

Now that we know we are probably not getting adequate sleep to optimize performance, what can we do about it? 

1. Limit caffeine intake
2. Limit alcohol consumption
3. Sleep in a place with a  comfortable temperature and without noise interruptions. 
4. Sleep in a dark room.
5. Practice stress-releasing activities
6. Power down and hour before bed (no cell phones, computers or tv)
7. Try to keep a consistent sleep schedule, getting to bed and waking at roughly the same time every day
8. Don’t let pets sleep in the bedroom as they can be disruptive of shut eye
9. Avoid napping
10. Keep a sleep journal

Some of these solutions may not be realistic for all of us, but just like individualizing a  nutrition plan, it’s important to do your best and find out what works for you.  Sweet dreams.

What are some of your “tricks” or pre-sleep rituals that help you get the sleep you need?  Post to “comments”.

Workout of the Day:

• 15 Push Press  75lbs / 55lbs
• 12 Body Row
• 15 Box Jumps

5 Rounds

Post Results to “Comments”

I know how you guys like the articles I find on other affiliate sites so I thought I’d throw this one up.  Its a two parter so part one today, part two tomorrow.

This one is courtesy of CrossFit Santa Cruz.

We have all seen CrossFit’s hierarchy of fitness. Nutrition sits on the bottom and sport is at the top. The idea of this model is that you can not attain optimum performance at any of the levels unless you have dialed in all the levels below it.  I would like to add a level at the bottom of the pyramid called “sleep.”

There are two crucial phases of sleep.  REM is the phase in which our brain consolidates memories and processes things we learn.  It is key for improving and maintaining coordination, agility, balance and accuracy in our training (i.e. when all that handstand practice pays off). Slow wave sleep is the phase in which physical recovery occurs.  This is crucial for building strength, endurance, stamina and flexibility, or basic muscle recovery and growth.  Basically these phases of sleep are imperative for increasing power and speed.

Quality sleep is even more important than nutrition, because your body has a hard time staying on a nutrition plan and/or reaping the benefits of said plan if you are not getting enough sleep.  Chronic inadequate sleep impairs cognitive function, memory and the immune system. It changes the body’s metabolism, making people eat more and feel less satisfied, and is associated with increased inuslin resistance.

Now for the scary part, many of us are not getting the quality sleep that we think we are.  Perception of time and memory is often distorted in the middle of the night, so you may be awake for long stretches of the night without realizing or remebering.  Do you pride yourself on being able to fall asleep anytime, anywhere? That means your not getting enough sleep.  Do you have trouble waking up, or feel sleepy at anytime throughout the day?  That means you don’t get enough good sleep! Do you have mood swings, a bad memory or a chronic need for caffeine?  Tsk, tsk, not enough sleep!

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Workout of the Day:

CrossFit Total:

3 Attempts to acheive 1 rep max on:

• Back Squat
• Press
• Dead Lift

Post Results to “Comments”

Photo Courtesy of Jason Bouwmeester - Pixelens Photography

Yes I know, this is a little overdue and a little old but I give credit where it is due.  In fact this is from back on the 18th of Sept…right about the time I stopped posting for a bit.  Yikes!

Anyway, this is Ryan “The Real Deal” Ford and myself after he won the TFC Welterweight Title (170lb weight class).  Make no mistake though this is one big 170 pounder.  When he fought that night he weighed 194lbs.  Yes, that means in the days leading up to the fight he dropped over 20lbs.

He beat his opponent in the first round by rear naked choke and was awarded the title.  A very emotional win as the weeks leading up to the fight were plagued by personal verbal attacks on Ryan, his training and his past.  Well, I guess there was a little redemption that night…too bad it was so short.

Ryan has trained at SPARK for just about a year now and has really been able to step up his game.  And for those of you that have worked out with him you know what a great guy he is…harded to believe he kicks the piss out of people for a living.

Post thoughts to “comments”.

10 to 1

• Renegade Row  35lbs/25lbs
• V sits
• Pistol Squats (per leg)

Post results to “Comments”

So after yesterday’s post (and no I wasn’t cranky…it was just time to bring everyone back to earth and get re-focused) I thought I would do something a little more light hearted.  This was sent to me by a friend of mine.  I won’t include the picture that was sent along with this article but I will put the article for you guys to read.  I have no idea where he got it but I laughed my butt off.

So remember ladies everytime you get “checked out” you are adding years onto someones life.  You should probably take that as your duty in life from here on out.

So here’s the question then…just thinking out loud…does this work the opposite way?  I mean can women extend their lives by checking out guys? 

Here are my thoughts: men aren’t the brightest creatures and sometimes we really need to concentrate on things to make them happen, hence having to get an eyeful for a full 10 minutes.  Women are generally smarter, so it shouldn’t take them as long…say 10 seconds.  The way I figure is that WE as men are extending your lives far more than YOU as women are extending ours.  By my calculations I guess all women are indebted to us men!!!  HIGH FIVES ALL AROUND GUYS!!!

Post thoughts on how the ladies can start showing their gratitude to men (and no Sliver, a topless NorCal Margarita Party is out of the question…or is it???).

• Overhead Squat  5-3-1-1-1

Rest, then:

• 15 Power Cleans  95lbs / 75lbs
• 10 Tuck Jumps
• 5 Slap Push Ups

4 rounds

OK guys, I know this is long but I really want everyone to give it a read…a thorough read.  Its not funny, its not all that inspiratioanal…in fact its pretty much a verbal smackdown.  Now I know it doesn’t necessarily apply to everyone, but we can ALL take something away from it. 

For those of you it really applies to, take it to heart and stop cheating yourself…and pissing off others around you.  Its not often that it happens but I do get complaints over shorted reps and bullshit form.  You know what I generally say “Who cares?  They’re only cheating themselves”. 

Truth be told, I used to lose sleep over these people…literally.  And as a coach I should.  However, I finally resolved to just stop worrying about it and figured most of these people will just go away and most of them did.  As we grow though, we go through the cycle of the new athletes where some excel and others become Clock Whores.  Let this serve warning that if a coach catches you shorting reps (I’m not talking about the times you are so messed up you miss one here or there) you will be reprimanded.  If it becomes a pattern you may be asked to leave.

Cheating causes others to harbour feelings of animosity, frustration and bitterness.  The best thing about SPARK is our community and I refuse to allow anyone…ANYONE to mess with that.  I would also ask that you be patient with us as we take care of the very few people that may be crossing to the Dark Side of the Clock.  This is more important than you realize because backbiting and rumors will only be bad for everyone.

For the vast majority of you…keep doing what you’re doing.  Of course we realize during workouts form will degrade but when you are cued to get lower, flatten your back or lock-out, try to get back on track and if one was really bad, do it again whether you’re “caught” or not.  Integrity is foundation here so always keep this quote from Freddy Camacho in the back of your head, “It don’t mean shit if it ain’t legit”.

And now, “Clock Whores” an essay written by Doug Chapman - Owner, HyperFit USA (some passages have been edited to apply specifically to SPARK).

The single greatest innovation CrossFit advocated was the time clock.  The clock measures what each specific workout is and creates a unique performance data point.  The concept of a clock for most is new and helps athletes shift their perspective on training.  This paradigm shift is profound and results in shifting the training from not just working hard, but being able to measure specific performance in every workout.

Adding the clock adds a new dimension to training.  I think of it at as a person following a moral code before being introduced to the theory behind it.  The concept of timing all the training shifts the concept to performance measurement as the means for getting results.  The results from changing to actual performance metrics in every workout are fantastic.

The change in view point results in people changing focus from narcissistic superficial appearance based fitness goals to a performance-based “How much can I do” model of training.  The results are a stronger motivation to train and surpass superficial promises in the typical gym brochure.  People begin to focus away from judging people’s fitness on their appearance and replace it with a real measure of fitness - actual physical output.  The focus becomes more centered on how much weight, how far, how fast and the results are astounding.  All of the superficial goals are being achieved by having legitimate performance benchmarks to strive for.

The essence of the time clock as a performance measurement is to have exercises with ranges of motion standards, specific weights and repetitions so the performance can be measured and repeated again to track progress.  The idea is to measure overall work capacity in specific repeatable measurable terms. (The scientific method).  The program itself attracts people who are by their very nature competitive and like to see things done in real terms.  The typical “I feel better” is replaced with “I am performing better” and as a result, “I am happy with my training”.  

A person being able to deadlift more or run faster or do more pull-ups helps people to self-actualize their performance in terms of best effort yesterday versus best effort today.  The idea of personal best and competing specifically with yourself is the essence and core of SPARK’s application of CrossFit philosophy in our training.

The dark side of the clock

Over the years of doing CrossFit style training and scoring the workouts some strange idiosyncrasies have come to light.  The unfortunate aspect of human psychology is that we tend to compare ourselves to others. Sibling rivalries for parental attention, co-worker pay raises and who has the better car are all typical societal measures of one ups man ship. The nature of our classes and the clock ticking off in the background leads to some unfortunate behaviors which run contrary to good health and training.

The basis of our training is group classes. Group classes begin with a structured warm up, equipment set up, skill set with an expectation of ROM and technique expectations and finally the WOD (Workout of the Day). The WOD starts with what has become a staple in the CrossFit training communities a: 3, 2, 1 GO and hell is unleashed.  The workout is where the magic and some of the horror begins.

The upside of doing group classes is a camaraderie, the intensity and general communal feeling that comes from group suffering/successes.  The bond between people because of mutual respect for toughing out a hard workout develops friendships that go far beyond the normal saying “Hi” at the globogym.  People find that they have a lot more in common with the people in the classes than they do with many of their professional peers.  The community of people created as a result of the training goes far beyond the normal gym.

The downside of doing classes and having public performance measurement can cause people to feel pressure to perform in ways that borders on obsession.  It is healthy to be competitive and want to have someone that will push us to bring out our best.  It is unhealthy to derive one’s self image from how we stack up relative to others.  That sounds all well and good and is really symptomatic of “mine is bigger” western society. 

How does this behavior manifest itself in something as simple as a gym?  Our very nature as human beings pushes us to measure score and evaluate our success in terms of other people.  Over the last two years we have had a few members that were so competitive with others that they would skip repetitions, cut range of motion short, or in the worst case I can think of they actually lied about their score.  I am going to use a derogatory term in the hopes that it will catch on and hopefully prevent people from undermining their own training: Clock Whores.

Definition of a Clock Whore: Person who is so obsessed with beating the clock/others that they will prostitute themselves and sacrifice important and vital components of training such as range of motion, repetitions or other performance metrics for a “better” time.

These people actually miss the whole point of the training. The point of physical fitness training, from my perspective, is to improve oneself both physically and mentally, not necessarily in that order.  The people who have taken the time clock or score beyond the extreme and compromised range of motion, number of repetitions, etcetera are doing so at the expense of the utility of the training.  If someone judges their performance solely based on their status relative to others it reflects a distinct lack of self esteem.  The idea of the style training is to develop self-esteem to increase capacities in many, many different modalities. A person who compromises training in order to beat others harms their self esteem.  People know inherently when they are doing something wrong and there is a price to pay when they go against what they know is right.

Spotting Clock Whores: I imagine it is the same a proctoring an exam – The person who is constantly looking for the instructor is suspect.  Another suspect behavior is always partnering with the same person when they score their workout.  If some only does a full range of motion when the instructor is looking, then they are suspect.  These behaviors are not hard and fast.  On more than one occasion I have been called out by my instructors, rightly so, for ROM violation because I was exhausted.  (The call outs are done with much joy and aplomb).  We all have issues when we get tired, it is part of the training.  I have asked others on more than one occasion what rep they are on because I had no idea where I was.

The real difference is the consistent corner cutting.  It takes time to become apparent, but when it is, it is like the giant elephant in the room no one acknowledges.

Why am I bringing this up?

A person’s performance is PERSONAL!  We want all of our members to improve, have perfect form, go faster, get stronger and get the results they want.  The strict adherence to performance standards is the key to your success.  The competitive environment should bring out the best in our natures, not be a showcase for our flaws.  Occasionally, bad behaviors become apparent and harm the entire community.  Members know when someone else is cutting corners or bragging about a performance they really didn’t earn.  If the chin doesn’t get over the bar, then it doesn’t count.  Claiming a score on Fight Gone Bad or a Fran time that cannot be repeated when the camera is on is a clear identifier.  It harms the integrity of the program as a whole.

We want people to keep records of results to help them track their progress, not to compare to others.  Our goal is the improvement over time based on your efforts in terms of mechanical efficiencies (better form), faster times (higher metabolic capacity) or an overall strength gain as well as the rest of the physiological markers and is the basis of training at SPARK.  The culture we have developed is to strive for perfect mechanics as well as fast performances.  We stress perfect mechanics because bad or marginal repetitions contribute to chronic injuries over time.  Part of perfect mechanics is developing full range of motion and correct biomechanical body alignment.  Our clients often hear “and make the repetitions right” rather than going fast.  Forcing a square peg into the round hole to get a faster time is like intentionally hitting your thumb with a hammer; you are tough and stupid, thanks Jeff Martone for that one!  It does someone no good to work to get a fast Fran time at the expense of shoulders back or knee soreness (chronic injury).

Striving for perfection is the journey along the only road you make worth traveling.  There is no end, but the ride is great.

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Workout of the Day:

• 4 TGU  45lbs / 25lbs
• 8 Chest-to-Bar Pull Ups
• 12 F&B Burpees
• 16 Wall Ball  20lbs / 16lbs

4 Rounds

Post results to “Comments”

So I get home the other day and my wife tells me she has something to show me on the old PVR.  Turns out it is Oprah.  Now I’m not an Oprah watcher so I’m a bit skeptical but she tells me its really cool and I would like it.  Not wanting to piss her off I give her the benefit of the doubt and have a look (I know, I’m smarter than I look).

Let me tell you this…IT IS AMAZING!  Seriously, watch this and tell me it isn’t cool.  Its a bit long but the last few minutes are how it was pulled off so its worth checking it out.

Now I didn’t put this on here just to show you something cool although I do do that on occasion.  I’m going to start plugging out 2nd Annual Fight Gone Bad Fundraiser.  We are still finalizing who we want to do it with (which charity will get the cash) but we should know by weeks end.

When we did this last year we barely had 100 members and only 50 participated / helped out.  We now have over 200 members.  Think FlashMob…now think about what I am going to term FlashWOD!  Wouldn’t it be wicked to see 120+ people go through this workout together?

Now of course we would have to do it in heats to allow for counters, space and equipment but I think we could easily pull off a MINIMUM of 120.  By the way, last year with 50 people we raised over $22, 000 and it was donated to the Christmas Bureau of Edmonton.  This year will go towards another local charity we just have to figure out which one.

I am stating publicly that we have a goal this year of $35, 000!  How sick will it be to get a giant cheque made up and have everyone show up and hand it over to a deserving LOCAL charity.  Gives me the warm and fuzzies for sure.

We’ll let you guys know the details as they get worked out so stay tuned and get ready to pester your friends and coworkers for money.  Its not as hard as you think it might be (the money thing…the workout is just gross) and if you’re skeptical about this talk to anyone that was there last year.  We had a great time and then we partied afterwards…what could be better.  Also, don’t forget about prizes!  We had tonnes of sweet giveaways and this year will be no different.

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Workout of the Day:

17’s

• American KB Swing
• Sprawl Ball

Start with 16 of one exercise and 1 of the other…each ’round’ should add up to 17 reps.

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Workout of the Day:

• 800m Run
• 20 Push Press  75lbs / 55lbs
• 50 AbMst Sit Ups
• 400m Run
• 35 Push Press
• 35 AbMat SIt Ups
• 200m Run
• 50 Push Press
• 20 AbMat Sit Ups

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Workout of the Day: (As promised from my visit to CrossFit Calgary)

In teams of three…

• 1 minute of Rowing (for calories)
• 1 minute of Box Jumps  24″ / 18″
• 1 minute of DB Burpee Squat Clean Thrusters  15lbs / 10lbs

Rotate each minute on the minute for 3 rounds (yes, 9 minutes of work) trying to get as many reps as possible, then rest for three minutes.  Repeat this 3 times (yes people, this WOD has 27 minutes of work!  Quit bitching and don’t lose track of your reps).

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Ok I admit it I’ve slacked a bit on the blog this past week or so.  Its hard to keep up but I have been trying and so now you guys need to help me out.

It is your job to now go back to Sept 2nd and catch up on all the posts.  Yes, I have completely caught up so the least you can do is go read it AND POST SOME COMMENTS!  Thats right all you lurkers, its time to show yourself and post something.  Its a lot easier to keep coming up with this stuff when I know you guys are actually reading, enjoying, hating whatever…just let me hear it.

And by the way, the funny banter is priceless.  Keep it up.  Its nice to hear friends go at it in fun…especially at Sliver’s expense!!!  Thanks in advance.

So here’s a pic…let the banter begin!  And make sure you click on it so you can blow it up good and big for the full effect of just how huge those shorts are!

POST SOME FREAKIN’ COMMENTS WOULD YA!

Workout of the Day:

“Death By Ten Meters” - Courtesy CrossFit Endurance

With a continuously running clock run 10 meters the first minute and increase 10 meters each minute on the minute for as long as you can complete the required distance.

Example:

Minute 1 = 10 meters (rest remainder of minute)

Minute 2 = 20 meters (rest remainder of minute)

…

Minute 19 - 190 meters (turn the hell around because you probably need to start the next distance!)

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Got this little write up off the CrossFit Vancouver site.  Anyone that has been there (and I know some of you have) know its a legit facility with some pretty cool people running it.

The Transition Curve is the physical representation of the emotions we experience in the pursuit of a task. This is relevant to your experience at CrossFit, work or in any of your relationships. Keep in mind, to some degree, you go through this curve on a daily basis. It happens to a different extent depending on the meaning of the event.

At the start of a task you are in “Uninformed Optimism” and have a ton of excitement to get things going. You feel that your success is inevitable. This is the excitement of starting a new job or when you start dating a new person everything is just great. As you start to experience some failure you start to slide down the curve into “Informed Pessimism”.

This is where you start to ask yourself why or how you were fooled into getting so excited. You decide to suffer through things at this point because you are stuck in it now but your attitude is generally negative and your results suffer as a result.

As your lack of commitment pushes you further and further down the curve you hit the “Crisis of Meaning”. This is where total burn out occurs and realize it is time for a change. Fight or flight. You either renew your commitment to what you are doing, focus on the positive and begin to achieve again or completely walk away. When you “Crash and Burn” you give up and walk away.

When you decide to stay and learn to fight you start to feel success again. You understand better the challenges you will face and you are better equipped to deal with trials in the future. At this point you feel what is called “Informed Optimism” as you have the confidence of experience.

You cannot avoid the transition curve in life or any of its stages, but you can learn to more successfully navigate it. This is done by decreasing the peaks and valleys of the curve, understanding it and knowing which stage you are at and why. When you are feeling success, use this time to prepare for when you will struggle by using that high energy to do things you usually avoid so they don’t pile up on you later.

The opposite is true when you are feeling low. Push yourself down the curve so that you can have your crisis of meaning faster and look hard at what you are doing and why you are doing it. Think about what got you through a challenging time before and how you were able to do it.

For the purposes of discussion, and to help your fellow CrossFitters, tell us about when you have gone through a “Crisis of Meaning” with CrossFit or life and how you were able to get through it. Or provide some general tips on the thought process you use when trying to complete a particularly tough workout.

Thanks and make sure to think about the Transition Curve when you look at work, relationships, or any challenge you face in life.

Workout of the Day: One of the SPARK favorites…until the next day of course!

10000lbs / 7000lbs Overhead

Using any lift(s) you choose and with proper technique, choose a weight and lift that bar from the ground to an overhead locked out position until the amount of weight lifted equals 10000lbs for guys and 7000lbs for girls.  Try to avoid the “Crash & Burn” Phase.

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