admin

“All you have to do is write one true sentence. Write the truest sentence that you know.”– Ernest Hemingway

Ok, here it is: I Hate Calculators In the Gym!  Why? Because they hold you back!

Your 70% last week doesn’t mean it’s your 70% this week.  You are getting stronger each day.  No need to base today’s training off of yesterday’s you.  You are reborn anew today, built stronger than the day before.  So, drop the calculator and pick up an extra 2 1/2 lbs plate.

I have done my part; for the next 8 weeks I have taken out almost all percentages in the programming.

I can hear you all already, “But, how heavy are we suppose to lift?”  Heavy.  It’s that simple.

“Heavy” can’t be measured.  Effort can!

Lose the fear that heavy lifting will hurt you. Just like unicorns, it’s a myth!

A research study done over 4 years on NCAA Football players showed 0.35 weight room injuries to every 100 players (http://www.exra.org/WtRm.htm).  Now, compare that to the findings of this study showing 55 injuries to 39 runners (http://www.ncbi.nlm.nih.gov/pubmed/3578639)!

Remove fear, and the constraints of calculators.  Just LIFT!

 -Aaron Davis

*Post thoughts to comments!

By: Wes Kimball

When I played football, my coach Stan Eggen’s favorite saying was, “Be a Technician.”  Every day in practice, we drilled throwing our hands, firing off the ball low and aggressive, and practiced pass rush drills.  In fact, I can remember our entire sequence of pass rush drills even though I haven’t “rushed a passer” in over 5 years. Why did he make us do this?  Why didn’t we just bust heads and grind it out every day in practice?  Simply because he understood that the fundamentals are incredibly important, and for us to continue to get better, we had to be exceptional at the little things.  If he could turn us into a D-line full of “technicians,” we could overcome any “talent” deficiency that we had as a unit.  What were his results?  At this point in his career, Coach Eggen has coached more than a dozen defensive lineman who were selected in the NFL draft and over 20 who signed NFL contracts.

So, how can we apply this concept to training for the sport of fitness?  The answer is quite simple:  dedicate time and resources to moving more efficiently.  We all have a ceiling when it comes to raw physical tools, and you basically have to play with the hand that you were dealt.  However, we can always improve the way we use those tools. Fundamental things like building a great strict pull-up before you kip your arms off, or developing a sound front squat, deadlift, and clean before you do 30 TnG cleans, allows you to develop as a fitness athlete on a constant trajectory.  Training is like building a house (not buying a house), and often times, folks want to skip right ahead to the fancy stuff before they take care of the little things that ensure their progression.  The great ones are always the ones that not only nurture and develop their physical tools, but are also a master of their craft.  Here is one simple way to be a better technician.

Look for regression over progression!

When you are stuck on a skill or movement, think about ways to regress or make it simpler, as opposed to making it more complicated or advanced.  For example:  In CrossFit, the muscle up is an advanced movement.  Instead of flaying around endlessly on the rings, try to improve these 5 things (all of which you practiced with Miguel this weekend :))

1. Shoulder Mobility
2. Pushing Strength (ie. being capable of 3 ring dips)
3. Pulling Strength (ie. 3 strict pull-ups)
4. Coordination through the transition (banded MU transitions, kip swings, CTB Pull-ups)
5. Core control (Hard Planks, and Hollow Holds)

Regressing and improving these components needed for a muscle-up will undoubtedly push you closer to getting a muscle-up than just aimlessly trying to do one.

This goes for any movement.  If you are struggling with, or have plateaued in something specific, chances are that there is a certain aspect of that skill or movement that is holding you back.  Creating awareness around where the deficiency lies, regressing, and then attacking it head on, will no doubt get you back on the track for success.

*Post thoughts to comments!