Embrace the Bug's Life

Not every workout will be a PR, be perfect, be great, of even be good. You won’t finish every single workout with the feeling that you are on top of the world, unstoppable, and so far ahead of the game that no one could reach you if they tried. Some workouts may totally suck, break you down, bring you to tears and make you feel like quitting entirely. Some may take you into a deep, dark place that you don’t share with others – that edge of despair. Let’s face it, sometimes you are the bug, and sometime the windshield. You can’t always be the windshield, so when you are the bug, recognizing what it is, is half the battle of getting over it, and perhaps embracing it a little.

If all of our workout were perfect, PRs, unbelievably excellent, then it may just be because we are making them a little too easy. Maybe the weight is not heavy enough, or we are not pushing ourselves hard enough. PRs, especially for strength work, are one thing. They are difficult to make “easy”, I give you that… But workouts? Metcons? If they are consistently too easy, and you are consistently the windshield, then maybe you need to step it up a bit, make it a bit more challenging. Maybe push yourself harder, increase the weight used, decrease the time allowed for the same amount of work, etc.

It’s those moments when we are the bug, that we experience growth, both emotionally and physically. When we challenge ourselves emotionally, we are able to endure more. When we challenge ourselves physically, we are able to do more. If we are able to endure more emotionally, and do more physically, don’t you think we will become better athletes? And stronger bugs? Just because you are the bug, doesn’t mean that you always end up on the windshield. Many bugs live a happy life, without ever meeting the windshield. And wouldn’t you think that a stronger bug is harder to kill, would live longer in nature, and perhaps ricochet off the windshield?
So go out and embrace the bug’s life! It makes the windshield experiences all the sweeter.

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Partial Range of Motion and the Death of Rock and Roll

Lately I’ve been thinking about movements. I am a stickler for full range of motion. I get pissed off when I see videos posted by CrossFitters demonstrating partial range of motion – not deep enough, not high enough, not fully extended, etc. I have previously written about being accountable, and shown how others have demonstrated accountability. We know what is expected. We know full range of motion. We know this, because it is constantly drilled into our movement standards. Why? Because it works. Full range of motion works. It’s tried and true… It accomplishes the task… It keeps us safe…

So why do we see workouts with partial range of motion movements? What is the benefit of those movements? Does it make sense to do a quarter-squat? Or half a pull up? Or a push up that doesn’t go all the way to the ground? I would agree that there may be some instances where working these partial movements might be good. But they also may be considered advanced movements. Like working the quarter-squat with a bar in the rack position, to explosively work the hip extension of the jerk, and only that hip extension. Or to do pulls off a box in order to specifically train the pull of the clean or snatch, without having to perform the pull off the ground. Working a specific part of the movement. But these are advanced techniques and advanced movements, and may not be safe for all people.

The other day, someone asked me if rock and roll in America was dead. The person who asked me this question told me to really think about it. It was posed to me during an email exchange about partial range of motion exercises. I thought it kind of funny that the question was asked, and off track from the topic. But I decided to give it some thought, and perhaps humor the person who asked. The more I thought about it, the more I realized how it tied in to the discussion of partial range of motion movements. The following was my response, after thinking about the question for many hours. Let me know… Do you agree??? Post to Comments.

I have been thinking about your rock and roll question, as I grouted the tile in the bathroom (yea, I'm pretty handy...) Below is quite a dissertation... Probably not what you expected, but... some random thoughts...

Rock and roll, as I know it, hasn't really existed in a while, perhaps since the Internet? Maybe since Kurt Cobain... I don't know when it really stopped, or died... But something changed over time...

I remember waiting anxiously for new records to come out, and buying them on the first day, and reading the liner notes of the record, like it was really something special. Listening to the radio to get the latest news on the bands, that only the radio could bring, because there was not the Internet, and MTV was infantile (I didn't have access for a really long time, while my friends did).

To me, rock and roll was the records, and the music on them. It was going to the concerts and seeing the bands, and getting the latest information on the radio. When CDs came out, they changed the landscape a bit, but not the way the Internet did. You still had to go to a record store to buy a CD, and the CDs still had liner notes, and sometimes extra songs. But the sound changed a little too. Digital is different. It just is...

And with digital, music started to change. It became over produced, lost its edge, became easy to replicate. The music that came out of the Seattle area tried to stay true to what rock and roll was supposed to be -- about the music, musicians and bands. Then Kurt Cobain died, and it seems music took another turn. While there are still some "bands" making music, it became very different. It lost some originality.

I don't think people look forward to buying what we would call a record (CD, mp3, whatever it would be called). There are no liner notes on the Internet, and people can buy one song at a time. It was always kind of cool listening to entire albums and having favorite songs... Now that doesn't really happen. "Artists" will release only one song at a time, and you have no choice what to listen to, because that is all there is... People don't have the experience of discovering a "new records" by their favorite band... If it is truly a band... or a musician...

Musicians and bands these days rarely play their own instruments. Music is sampled, not original. "Artists" lip sync to tracks, fooling their audiences. In Japan, there is a hologram singer. A band backs her up. But she is not real. And she sells out concerts, and fans love her. She is not real. Music has become "not real". It is unoriginal, and regurgitated. Perhaps Rock and roll has just become fast food music -- quick, easy, marketable, cheap, and accessible.

But, as you might imagine, that would not be my definition of rock and roll. I would love to take the chance and buy a new recording by a band that plays their own instruments and sings their own songs. Who has not sold their music to some retail chain or restaurant to earn a quick buck. I would love it if that band toured and I had a chance to see them perform live, without lip syncing, or playing to a track. So, I guess you could say that to me... Rock and roll died a while ago... And I continue to try to find new things that are interesting and worthy of an online purchase... Bands that play their own instruments, write their own songs, and tour... They are few and far between, so I take what I can...

So back to the squatting... and partial range of motion movements for strength... In a way, it's like rock and roll. The squat is the traditional movement -- reliable. You know it will build strength, and has proven to do so for years and years... And along comes someone with the thought of doing partial range of motion squats -- if 1 squat is great, partials must be better... Like sampling music, regurgitating music. The problem is, partials are not the same. It is not true to the original intent. It's someone regurgitation for potential convenience, promising quicker results. It is fast food and modern music all in one. I think I'd rather have my squats, rock and roll, and Paleo...

Looking forward to 30 body weight, rock and roll squats this week.

(note that this was written prior to the 50 body weight back squat challenge, hence the reference to 30 body weight back squats)

So, what do you think? Is rock and roll in America dead?

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Today I Squat For…

I first heard about Amanda Miller on April 27, 2010. CrossFit.com had posted a message about her passing. She was a 2009 games competitor and had died several days prior to the posting. I read about her for the first time that day. Her blog was linked to the post.

Something about her story got to me then and continues to get to me. It happened a while back, before the WO at the 2010 Games was named for her. I had read her blog – her story. She documented it for everyone to read. I don’t know what it is and I don’t know why. Bu tit eats away at me, emotionally. She was courageous, she was strong, she was unrelenting.

Then Dave Lipson came along and decided to do 365 days of squatting, to raise awareness and money for skin cancer research. There was a shirt for sale, and I bought it. The money for the shirt goes to the charity. Every time I wear it I think of her. Every time I think of her I get emotional. I don’t know why. I didn’t even know her. Why does it do this to me? Why do I feel this way?

Since early December we have been working on a squat goal at CrossFit Phoenix. We were told our goal was to do 50 body weight back squats. At first, I didn’t relate it to Dave Lipson and his 365 days of squatting. I didn’t even think of Amanda Miller. But last night, as I lay in bed thinking about the next day’s squatting effort, all I could think about was Amanda Miller. I don’t know why. Maybe because today is goal day – 50 body weight back squat day. I have been nervous about it ever since I found out about it. But today I am especially nervous.

It isn’t an easy task. It is daunting. And I am sitting here, thinking about it, and getting so emotional, and I just don’t understand why. I am thinking of Dave Lipson and his efforts for Amanda Miller. And I am thinking of Amanda Miller – someone I didn’t even know.

Dave Lipson, every day, squatting for Amanda Miller. Amanda Miller obviously touched him somehow – made him want to do something. And her story has somehow touched me. And while I really don’t have the ability to perhaps make a difference the way Dave Lipson can, I can do my best at this effort today. I can do my best.

I am still nervous about it, but maybe for different reasons. Before I was nervous that I wouldn’t be able to do it and I would fail. Now, I while I feel more confident that I can do it, I am still nervous. I know I need to get this. I know I need to succeed. Because today I will do 50 body weight back squats for Amanda Miller.

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2/2/11 Follow-up

So 1/31/11 was the culmination of a two-month goal -- 50 body weight back squats, unbroken, without setting down the bar.

The night before I had a hard time sleeping. I was really restless. For some reason, i kept thinking of Dave Lipson and his squat challenge. And that made me think of Amanda Miller. I blogged about it as soon as I woke up - I became emotional, weepy, and I didn't know why. I was like that all day. Seriously -- weepy.

Class time came. We warmed up with back squats, at moderate weight, to get ready for the 50. Then it came time for the 50. I had to go first... This is the moment when I really hate the fact that I weigh so much!!! 50 squats at 155#. Really????

I got to 15 and thought, holy crap... I don't know if I can do this... And I thought of Dave Lipson and Amanda Miller, and I kept going. I got to 30 and I thought that I did 40 two weeks ago, I could do 40 again. And I got to 40. When I hit 40, I was told that it all counts now - this is where my reps start. The last set of 10. This is where it matters. And I thought again of Amanda, and I heard my friends pushing me, and I dug in and hit 50.

I racked the bar and fell to the ground and cried. I have only cried one other time in a WO, and that was a 9/11 WO we did. But I cried on 1/31/11. And I'm sure I will again in the future.

On Coaching

Webster defines a coach as “one who instructs or trains – one who instructs players in the fundamentals of a competitive sport and directs team strategy”. To coach, the verb form of coach, is defined as “to instruct, direct, or prompt as a coach – to train intensively (as by instruction and demonstration)”.

Interestingly enough, there are 10 characteristics of highly successful coaches. This is direct from the US Olympic Committee Coaching Developing Department.

1. Committed to individual integrity, values, and personal growth.
2. Profound thinkers who see themselves as educators, not just coaches.
3. Well-educated (formally and informally) in a liberal arts tradition.
4. Long-run commitment to their athletes and their institution.
5. Willing to experiment with new ideas.
6. Value the coach-player relationship, winning aside.
7. Understand and appreciate human nature.
8. Love their sport and work.
9. Honest and strong in character.
10. Human and therefore imperfect.
    

Additional characteristics may be that the coach:

1. Knows the sport
2. Seeks out new information
3. Is a motivator
4. Knows the athlete's capabilities
5. Is an effective communicator
6. Is a good listener
7. Is disciplined
8. Leads by example
9. Displays commitment
   

These are just some of the characteristics. A good coach, obviously does not have to exhibit all of these characteristics, but at least many. And some may be more important than others. Some, without the others, may not make for a good coach, while some without the others would still make for a good coach. It is also what it going to have the most impact on the individual being coached – what is needed.

Another thing to think about is that a good coach for you in the beginning of your athletic endeavors may not be the best coach for you as you advance in your skills and knowledge. Throughout your athletic career, as your goals and abilities change, you may need to change coaches.

It is important to understand what you need, as an athlete, to ensure you are getting the most out of your abilities. Knowing what you need from a coach is critical in evaluating whether or not you are receiving the best coaching for your current abilities and future goals.

Since my CrossFit training began, I have had several coaches. Where I started is a far distance back from where I am now. The coaches who have helped me along my way have all been invaluable, as they were exactly what I needed at that given point in time. I currently train at CrossFit Phoenix and I am also a coach myself. The coaching I receive is perfect for me. I am challenged to push my abilities by a coach who knows where I am currently in my abilities, and where I might be able to go. I am also able to learn additional skills that increase my abilities as a coach. The coaching I receive exemplifies the characteristics listed above, as I strive to improve and do the same. For me, this is exactly where I need to be, at this given point in time.

Are you where you need to be? Are you getting the best possible coaching that you can get, for where you are in your athletic endeavors? What are your goals? What are you willing to do to achieve them? Do you need to make some changes or are you on track? You may not need to make changes at this time. That is fine – I’m not saying everyone needs to change now. Just think about what you are getting, and if it is what you need at this point.

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As a footnote... I challenge those of you who are coaches to strive to meet these characteristics and bring out the best in those you coach.

2011 Goals

It’s the end of the year, and with the end of the year, comes the beginning of a new year. A chance to start anew. Everyone will be setting goals. Some easily achievable, some achievable with focused effort, and some a little too lofty. I have personal goals, work goals, and CrossFit goals.

I’ve spent some time thinking about my CrossFit goals, what they should be. Should they be easily attainable? Should they require effort? How much? Should they be all about me?

I think that it’s important when setting goals, to ensure that they are achievable. It wouldn’t be good, for example, for me to set a goal of power cleaning a car. It will never happen. Or competing in the Olympics. Also, not going to happen. Or even skydiving… NOT going to happen! So if you set goals, ensure they are attainable ones, even with effort. Something that you know you could achieve, with the right investment of effort. And, if you set them, commit to work towards them.

Here are my 10 CrossFit goals for 2011, in no particular order. By writing them down and posting them, I am commiting to them. I will work towards achieving them. Some are easily achievable, some will require some focused effort, and some might be a bit lofty. Some I may not make. And some I may get within the first week.

1. Consistent and multiple muscle ups
2. Butterfly pull ups
3. 10 HSPUs in a row
4. Body weight clean and jerk
5. 100 double unders in a row
6. Sub-4 Fran
7. Eliminate my horrible work out face
8. Blog at least once a month, but aim for two times
9. Help someone else achieve a goal
10. Learn a new skill – TBD

Have you set yours?

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Perfectly Flawed

As women, we struggle with our body image. It is constantly changing as we eat, don’t eat, drink, don’t drink, work out, sit on the couch, stress, live, have children, etc... It bloats, contracts, builds muscle, breaks it down, reproportions, settles, shrinks, expands, sags, rebuilds. The media inundates us with images of what we should look like – what the beautiful people look like. What clothes we should wear, how we should style our hair, what is acceptable, what is not, and what it perfect.

But seriously, what is perfect???

What is perfect? Is it a look? Is it a style? Is it a person? Is it a thought? If something is perfect, how can it be perfect one day and not perfect another day? Or hour? Or month? Or year? Why does it change, if it is “perfect”?

As women, we constantly struggle with our body image -- we are bombarded by the media's opinion of what we should look like. What "beautiful" is. What “perfect” is. We are emotional – this media bombardment affects us. It makes us think about things that are not true, that are not real, and that are not perfect. Perfection is flawed, and the media paints a happy, unflawed, non-perfect picture of beauty and perfection. It is up to us to recognize it for what it is – untrue.

I challenge you to find one person, in the entire world, living or dead, who is perfect. No one is perfect. Everyone has flaws. Whether physical, mental, emotional or other... Every single person is flawed. We have been designed that way. And because we are designed that way, each of us is truly perfect, in our own, individually flawed ways. It is our flaws that make us perfect. Our flaws make us unlike any other person, our flaws which make us perfect and beautiful.

Because we are flawed, we are perfect and beautiful.

This has always been one of my favorite articles from Again Faster.

You Are Beautiful

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Park WOD - September 21, 2010

Tuesday's WO was:

AMRAP in 20 of:

5 Push ups
10 SDLHP with kettlebell
15 double unders


Results:

Derek - 22 +push ups
David - 12 + push ups
Alexa - 13 + push ups + 5 SDLHP
Tony - 13 +push ups + SDLHP
Alexia - 13 + pushups