Monday, March 28, 2011

Just How Inclusive Is Crossfit Training?

I have moved offices, those who know me will have heard about my "adjustment" issues.  Nothing is permanent, except change itself. But it is all good, honest.  In fact one of the best things is I have now got a whole new audience for Crossfit.  Where I work is full of people who love their training. Broadly speaking you can separate them into two distinct camps.  Weights and aerobic training, usually running.  But despite their narrow field of focus  they do love to challenge themselves, occasionally. So I have been very busy taking classes in the gym and impromptu lectures in my new office.  Some having tasted the Crossfit lollipop come back for more or talk about it to friends who then come and find me.  Others say thanks and you never see them again.

There is one colleague who works on the floor above I have chatted to him a bit and he was keen to train.  He has lost the use of his right arm due to nerve damage after an accident.  But I had seen him in the gym pressing a dumbell above his head and he was a keen runner.  So we agreed to meet for a lunch time session.  I was short on time and had to think on my feet for a good WOD that would challenge and motivate.  I started by reviewing the 10 parameters that Crossfit  targets. I knew he was good at running and enjoyed long aerobic sessions and he was capable of lifting some moderate weights albeit in a typical isolation fashion.

Most people have little core stability from the monostructural world and never practice balance and agility or push them selves into the anaerobic zone. So I decided on 5 rounds for time 21 kettle bell swings, 21 squats, 21 sit ups, 20 alternating pistols and a 40m sprint.  The warm up was all centred on movement instruction. I initially started to teach the KBS as a one arm movement, perfectly legit' but Hux decided he preferred to fix his right arm with his good left to the handle. Worked just fine.  He really struggled with the full sit up and so gripping the KB with his feet was suggested.  His squats were good but his pistols as expected were entertaining. We found a bench of a suitable height to scale the movement. The sprint was no problem I was just intrigued if he would end up treating it as a recovery run, which is very common in the distance runners.

Well I was impressed he attacked the WOD and finished in under 25 minutes never letting up and only stopping during the pistols when he lost his balance.  We talked after and he was full of enthusiasm and talked about coming back for more.  But what really impressed me, he revealed he only had one working lung!  I briefly pondered what his capacity would be if he could use both.  But you know seeing Hux's performance I think that thought was irrelevant.

This was a wonderful lesson in the inclusiveness and scalability of Crossfit and the human capacity to break perceived barriers.      

Wednesday, March 16, 2011

One Mans Challenge Is Another's Burden

I will start this post with an apology.  Sorry, sorry sorry, sorry. Some weeks back I posted a challenge on the Crossfit London UK site. 100 days of burpees.  This challenge was introduced to me about three years ago and right now its day 47 and this is my third time......sorry had to do some burpees.....Right where was I? This challenge is hard, very hard.  It is a long time repeating the same thing, although you can vary them in style and I have written about this.  Its physically and mentally draining. Like any physical task taken to new levels it can expose your weaknesses.  Shoulder, wrist and back pain are common.  Mentally tough? You bet, imagine, by day 80 you wake every morning thinking when and where am I going to get these done?  It is 5050 burpees in total! I have posted other challenges in the past. Most are about a month long and look to improve a particular movement, handstands, press ups and dead lifts for example. Look through my articles at Crossfit London Uk and you will see them.  But this challenge is over 3 months long.  It is mammoth and I did not appreciate this until I started to see people hurting, suffering and dropping out.  I will be honest at first I felt disappointed but on reflection why should I? Many people walk to Everest with good intent only to be beaten.  There is no shame in this.  An old saying says " Fear failure but never fear to fail." It means never baulk at a challenge because you think you might not complete it but instead tell yourself you will do your up most. Learn from your challenge, examine where you went wrong and how you can improve to take it on again. Ask what actually improved during the challenge and remember this for the next time.

My lesson in all this? Just 'cos I did it does not mean everyone else can too. There are plenty of challenges in life I know I would fail at but it would never mean I would not be happy to take it on. Three words can sum this up: Bloody double unders!

So if you are still in the challenge I am here for you. Write me, phone me, talk to me, anything to help and support you.  If you tried and had to stop well you are way ahead of those who simply declined and there are more of them than us!

Saturday, March 12, 2011

Being Over 40 And Staying Motivated

Training is hard. Well training with any real meaning. We can all jump on a treadmill and start watching MTV while thinking about what we are going to make for dinner. If we manage to get a mild sweat on then without doubt you have exercised.  Is it meaningful exercise? For the vast majority-no. I had lunch with a friend today. He too trains with the Crossfit method.  It was interesting listening to him describe his new diet and how his strength training is going. He sounded a little frustrated, time is always an issue.  I started to beat myself up too complaining how I have not been consistent enough with my strength training blaming age and old injuries and how my jeans don't fit any more.  Later I reflected on how negative I must have sounded and no wonder I was feeling under motivated.  I have been training long enough now to know what works for me but occasionally I lose sight of this and find myself just faffing around.  So I decided to sit down and think about some real positives in my training in this year.

Well my back is better and therefore I am lifting again and I am going to work on getting back into some old PR zones.  And some I might beat. I have always fancied a bodyweight strict shoulder press.

I am back doing the 100 days of burpees challenge again. My third time! This time I am going for a sub 5 minute time. Last year was 5'28". Surely that's a good time?

My arm is healing. I did 5 pull ups today. That's some good news.

I have discovered a whole new bunch of people who are hungry to learn about Crossfit. That's very motivating. I really enjoy teaching.

I taught myself to back flip this year. All on my own with a little help from You Tube. It is not pretty but it is a back flip.

My squat is still improving. I think that will always be the case. But any improvement is good.

This has translated into my lifts and in particular the snatch. So I have seven positives listed surely I can go on to get another three for a ten total.

My free handstands have come on too, getting whole several seconds now!

Mastered the kipping knees to elbows and toes to bar. Much more efficient.

Just one more.  My Saturday class has expanded to three main classes now and they are always fully booked. So I must be doing something right.  And I really do enjoy them too.

So my lesson here is not to dwell on the negative but instead focus on the positive and plan to improve not just moan about it.