Body versus Mind, Part 3: Body WITH Mind

This is the third in a series of posts inspired by Tony J. For Part One click here. For Part Two, click here. Tony's statement yet again was: The body is capable of way more than the mind is usually willing to accept.

I can sum up Tony's words into this: the mind frequently limits performance. Somehow we as humans have been pre-programmed to believe only so much. We learn to accept a certain level of success, and no more. Is it that we set too hollow of goals? Have we adopted others' views of their own limited potential as our own? Do we listen to our "inner critic?"

I currently have a new goal: 15 pullups without stopping. When I reach it, I'll strive for 20. Now to some of you, that's easy. You may be able to do 20 pullups without any effort. For others, you completely accept that 20 pullups is virtually impossible. Why is it so unattainable? Maybe you tried pullups in 5th grade gym class and could not do very many compared to your classmates. Maybe you don't know enough about gymnastics training. Maybe you're overweight. I can easily be put into all three of those categories. Yet I absolutely refuse to believe my performance in grade school and my 235lb body and my lack of knowledge are going to keep me from reaching a 25-pullup goal.

To reach maximum potential, it takes effort. And with effort comes pain. And with pain comes annoyance, discomfort, and distraction. It does take a strong will and mindset to accept the pain and strain of solid effort, and still push on. But even more than an iron will, it takes education.

Look at long distance running: Preparing to run a marathon takes more than just adding miles each week. There are specifically formulated training schedules developed by professionals. These programs maximize the efficiency of training to get the best results with the least effort. One of our friends has recently committed to a half marathon. For her, running 2 miles was stretching her ability. But after she learned how the programming of the Hal Higdon training model worked, she saw 13.1 miles as attainable. That's how education fosters belief in success!! Our friend is a work in progress: a living example of Body WITH Mind. There's nothing that can stand in her way now.

I look back with laughs at my first reaction upon hearing of the MURPH workout. I thought such a task was not possible. After all, I had all the excuses already lined up. First and foremost...I weigh 235 pounds. Guys that heavy can't possibly do MURPH. But I didn't like hearing that negative voice in my head telling me that I could not do something. So I did MURPH out of spite of those voices! I researched how to properly train for it, and then learned through personal experience.

Every now and then I hear one of those voices telling me I cannot do it. I heard them when I learned of MALTZ. I heard them again when I was invited to do TREVOR. But I ignored them and proved those inner critics wrong. I did them! I have learned to answer those pesty inner voices with a resounding, "I will do it!" And since I have proven those voices wrong time and time again, they don't return as often. And when they do, I laugh in their faces ;)

Body WITH Mind. As we strengthen our minds, we also solidify our bodies. They go hand in hand. Education is a critical step in the process. We must continue to learn and study new ways upon which to build on our physical performance. We must also learn to ignore those inner voices that pester us with comments about failure and inability. You cannot fake knowledge. You cannot fake belief. When you possess them both, enjoy the ride!!!

TREVOR Results

This past Memorial Day, I joined forces with some friends for the charity workout named TREVOR at CrossFit TriCities gym in St Charles. My teammates Brian M, Jim S, and Jason C definately picked up some of the slack that I left for them. Basically, the workout requires two of the four teammates to be "resting" at any given time... completing:

• 300 pullups 
  
• 400 pushups
  
• 500 situps
  
• 600 air squats
  

When I saw this above picture taken by Jason at CFTC, I immediately saw the glazed-over expression on Jim's face. Pretty funny that someone as functionally fit as him was looking so beat down :)

Our team finished the reps as RX'ed in 31 minutes, 11 seconds...better than I had estimated. We'll be breaking 25 minutes next year! 18:26 was the best national time I saw posted. If anyone knows of a faster time, please let me know.

Minor edits for format 03-01-09. LH

The Skinny on Heart Rates, Part 1

A coulple of years ago, at about the same time I began to study and learn about training intensity, I bought a heart rate monitor. I bought a Polar brand, model F11. The particular model consisted of a wrist watch and a chest strap. It works with a transmitter resting on your chest sending a signal to the wrist watch. The resulting readout is how many times your heart is beating per minute....simple enough.

Monitors like these are an easy, comfortable way to get real-time information about your heart's performance during a workout. The old standard of finding your pulse and counting the beats while you watch a second hand on a clock is not nearly as accurate (as your body begins to rest during the exam period, your heart rate falls giving an inaccurate reading...not to mention temporary loss of workout time and intensity).

Here are some watered-down basics of heart rate study:

HR-Max = 220 minus your age OR 205.8 minus (0.685 times your age). Either is an estimate for a number that should be determined by a professional stress test. And because I too love doctors (NOT!), I use 200 minus age ;)

HR-Resting = your heart rate while resting...duh! I usually take mine before I get out of bed in the morning, and definately before I take the morning cup of joe. The average value for an adult is about 70 to 90 beats per minute (BPM).

HR Reserve = (abbreviated HRR) the number of beats between your HR-Max and HR-Resting. Just subtract the two values.

HR-Target = (abbreviated THR) or a value of BPM that matches up with an intensity level of a particular workload. This is math formula with variables from 1-100, 1=resting and 100=max.

Various intensity levels based on heart rate are important to know. After you know the values, use them as target heart rates. Using a THR model gives a more efficient workout with less time wasted to reach set goals. Now let's use a case study to determine some intensity levels.

Subject is a 30yoa male with a HR-Resting of 50BPM. His HR-Max is 190 (=220-30). His HRR is 140 beats (=190-50). Now a 50% intensity workout means his heart is beating at 1/2 its ability (or using half of the 140 reserve or "extra beats"). Take 140 and multiply by 0.5 to get 70. Then add this to the HR-Resting to get a 50% intensity value of 120BPM. To find an 85% intensity value, multiply 0.85 and 140 to get 119, plus 50, equals 169BPM. Now since reaching and maintaining a THR exactly on the number is virtually impossible, THR Zone are commonly used. For example, 50-60% zone or a 75-85% zone.

This is enough math for now. Figure out your values for HR-Max, HR-Rest, HRR, and THR for 50, 60, 70, and 80% intensities. We'll get back to these numbers in Part 2.

Poll Results - Favorite KB exercise?

The previous poll is over. The question posed options for favorite kettlebell exercises. I was not all that surprised by the answers. The most popular answer was Swings, followed by Turkish GetUps. Swings have been regarded as the "trademark" movement, while TGUs have been called one of the only total-body moves in resistance training today. Other trainers say that Swings put undo strain on the shoulder girdle and rotator cuff. These opponents cite studies that "prove" the KB Snatch's and Swing's sudden stop at the top of the movement will eventually cause serious injury. I personally answered 'Snatches' in the poll.

A new poll has been added: What's your favorite cardio machine??

Stair Climbing -- More than just going up?

A common misunderstanding surrounding stair climbing is the mindlessness of the training. Quite the opposite. There are many factors that combine to make completely different workout sessions...and education of these principles is step one.

If you manage to read even a portion of this blog, you'd quickly learn I do a lot of stairclimbing. My favorite place is at the old toboggan runs at Swallow Cliff Forest Preserve in Palos Park, IL. They have an outdoor staircase imbedded into a hill. The 120+ stairs climbs 90 feet. If you go by the number of stairs, it's about 6 stories. However, if you compare the height, it rises 9 stories. Since the workload is more a factor of distance than anything else, I say that 9 stories is a bit more realistic of an estimate.

One of my other favorite places is a 4-story tower by my workplace. It's an indoor steel staircase that is dry in the rain, and warm in the winter! Ideal. I also sometimes get permission from a 18-story building owner to use an indoor fire escape. Very accomodating during the cold months.

So with each of these various options, I've experienced a lot by trial and error. Here are some points I've held onto through my climbs:

Intensity. Intensity usually refers to the percentage of heartbeats per minute that your system can handle. The intensity of a workout is a derivitive of a number of variables, but none less than how quickly you can put one foot in front of the other. The faster you can get up, the more intense a session can be. Here are some variables:

Time Under Tension. TUT refers to the amount of time (in seconds or hundreths of seconds) that a muscle is working or flexed (under tension). The slower you climb, the more TUT. Generally speaking, the more TUT, the less cardiovascular the workout and the more it helps muscle growth/strength.

Range of Motion. Small steps (or those that have a short riser) do not have a great range of muscular motion. Taller steps (or hitting every other step) does demand a wider range of motion. Steps with taller riser also frequently have more TUT, since the time of each step is longer.

Time Duration. The amount of time you spend in an exercise session, the less average intensity you experience. This is of course a generalization. However, if you only spend 5 minutes exercising, I would expect you to work at a higher intensity level than if you spent 30 minutes. While events like sprints need strong anaerobic capacity, endurance events need strong aerobic capacity. Slow experienced stairclimbers may have the ability to do many repetitions or climbs, but do not necessarily have the speed to run up quickly...there is a huge difference.

Intervals. Training with intervals is not only fun, but quite effective at increasing performance. The idea involves periods of high intensity interspersed with periods of low intensity. An example of this is sprinting for 30 seconds, and walking for 45 seconds, then of course repeated. For stairclimbers, a climb down the stairs may be your REST period. Other climbers need more time to relax, especially if the climb was very intense or fast.

Plyometrics. While time-under-tension exercises may increase pure strength or size, plyometrics increase POWER and EXPLOSION. Power is sumarized as the ability to do work fast...such as jump. A jump uses energy for a split second, while a heavy squat or deadlift may take several seconds. The only way your muscles will make that quick-twitch for a jump is by practicing that same jump over and over again.

Heart Rate. Several years ago I purchased a pulse rate or heart rate monitor, specifically for my stair workouts. Since I have a lengthy opinion, I'll be addressing this issue in a later blog post.

I have completed several stair races...mostly in hi-rise buildings such as Oakbrook Terrace Tower and AON. I had trained and trained for long sessions at Swallow Cliff and my 18-story building. But when I got to the race, I didn't see all that great of increased performance. After some research and my own trial-and-error, I realized I had been training wrong!! One of the events was 32 stories...yet my training sessions had been over 100 stories. I was spending too much time doing slow aerobic work when I should have been doing fast anaerobic work. I changed and cut my repetitions down (time duration) and boosted the speed (intensity). I spent a shorter amount of time doing my training climbs and was seeing results. Imagine that: less time = better results. That goes against most popular belief that more is better. In this case, right is better.

I had been doing an extended workout that allowed me to continue climbing for a long period (which would have been perfect if the climb was 150-200 stories). What I was neglecting was my ability to do a shorter climb FASTER. The one event in particular was about 5 minutes at a fast pace, but I was practicing a slower pace for 45 minutes. Not helpful. When I began increasing my speed up the stairs, and also increased my rest period times, only then did I see results. I essentially decreased time-under-tension, made it more plyometric, increased my range of motion, decreased my time duration, upped the intensity, factored in proper rest....all as a part of tailoring the training sessions for the goal.

On the flip side, a few of us prepared for a hike into the bowels of the Grand Canyon. This was a totally different workout: lower (slower) intensity, longer duration, reduced rest periods, shorter range of motion (smaller steps), and virtually no explosive plyometrics. This preparation was for a grueling hike that required significant endurance...not the anaerobics of a 30-80 story building.

These two events: skyscraper race and Grand Canyon hike are the polar opposites of vertical goal-setting. They each require a different approach. Only through some bad experiences was I able to learn some valuable lessons.

There is in fact more to vertical training than just going up. I hope this post helps a bit with tailoring your own workouts to meet your goals, however high they may be :)

Exercise of the Week - Air Squats

If you're not familiar with Air Squats, you are probably laughing that an UNWEIGHTED squat is worthy of mention as an "exercise" at all. Oh, how wrong you are!
I actually wholeheartedly believe the Air Squat to be the MOST functional movement of all. It builds balance, core stability, and anaerobic capacity...along with leg muscular endurance.

The women in this video are very accomplished CrossFitters. Their speed and pace are nearly unmatched. Do NOT compare your own pace with theirs. For them, ripping out 50 squats is no sweat. For beginners (with little to no current fitness activity), I recommend starting with 3 to 5 sets of 5 or 10. Anything more than that will likely affect the next day's ability to walk. haha

During the movement, remind yourself to press through your heels. It will help your balance and form.

Best Workout Music?

I gotta drum up some reader participation here. With iPods and burning CD mixes, it's super easy to make a great playlist to exercise to. I'm looking for your picks for your favorite (or oddest in my case) three workout songs. AC/DC and Van Halen picks are run-of-the-mill. TTG friend Paul H surprisingly suggests Marilyn Manson's The Beautiful People. I'll throw out a couple of odd picks of my own that might surprise you.

Sk8er Boi, Avril Lavigne

Good Things, Bodeans

St. Elmo's Fire, John Parr

Be sure to leave a comment to this post!!! I know for sure even if I don't get your top 3 songs, I'll probably at least catch some jazz about my picks :) Thanks.

Trinity Training Group

"What's with the Trinity Training Group?" you ask. Well here's a little history.

Several years ago, Brian M and I began competing in multi-sport adventure races. Some of the events were endurance courses spanning 6-12 hours. Other were a compilation of numerous short technical O-courses, each lasting only several minutes. A handful of the challenges were sponsored by our SWAT team, and others were purely for fun. We registered for regional adventure races (along with friends) under the name "Sloppy Hogs." With our competitive natures, it was no wonder Brian and I analyzed every aspect of these races, scheming a way to better our performances next time around. We dissected every part of the race for an edge: from pre-race nutrition to what type of socks to navigation and compass shortcuts to transition area logistics. Then there was fitness...

Brian and I each had our physical strengths and weaknesses. I was a weaker runner, and he was a weaker biker. The problem: our team was always being slowed down in each leg of the race by the slower teammate, never having a chance to exploit either of our strengths. We always said we'd fare better if we split up the Sloppy Hogs and paired up with partners who shared our strong and weak points. But splitting up Brian and I is no easy task!

So we began adjusting our fitness training systems. If I could get faster on foot, and him on wheels, we'd immediately see results. I spent more time and effort running. I learned the benefits of interval and speed training...a big departure from popular belief that more miles and longer sessions were better. (I say "popular" as among amateurs like us. Elitist trainers had been preaching tempo runs and interval work for years.)

When it came to these short obstacle (or "O") courses, we also found better ways to prepare. In a sub-4-minute events, endurance meant next to nothing. It was all about anaerobic capacity: sprinting, jumping, and exploding. Yet, these are aspects of fitness we as adults generally ignore once we leave youthful athletics and sports. Brian and I also noticed that our current weightlifting programs did not help out much. We had been subscribing to popular programs driven by bodybuilders that isolated muscle groups. While our programs built muscle size, they did not help us on these O-courses. Again, our combined competitive character began driving change: this time searching for a training program that highlighted performance in these short sprint-and-jump races.

I focused on circuit training. My circuits limited rest periods between weightlifting stations, still comprised of mostly isolation movements. I started seeing big advances in my physical fitness. Then I was introduced to a kettlebell. I liked the idea that these KB sessions were doing double-duty of integrating anaerobic and resistance training into one! I saw even bigger gains. At about the same time, Brian began adjusting his regiment in a similar way. He got hooked into CrossFit. For those of you who think Brian and I are one in the same, maybe that's because we share a lot of discussions and reading. He gave me an article from the CrossFit Journal to read. He gave it to me and said it put into words what he and I had already been learning through personal trial and error experiences. He was right.

We each got more and more in-tune with functional fitness...fitness that prepares for and replicates real life (and adventure races and obstacle courses!!!!) Brian and I had better performances during these events. The transition into our new system was working. We spread the news of our study and reading. We believed in it, and felt everyone should be let in on the secret. We considered opening a gym that concentrated on functional fitness, much like those opening around the country (with the exception of Chicagoland). We saw an open market, but then remembered one small obstacle: we still had full time careers that would sorta be in the way!

Still knowing the information of functional fitness had to be dispersed to our friends, families, and coworkers, we started this blog. We chose the name Trinity Training Group for several reasons: I had always been drawn to the concept of the Christian Trinity, with Mind-Body-Spirit themes. We also recognized that education (mind) and motivation (spirit) were bulky portions of fitness that were all too often neglected in current culture. The word "training" is closely attached to preparation for a specific event (in our case....life). Today's popular culture all too often uses working out and exercise for simple stress relief and out of need to cling to a daily routine. It rarely has a goal or is based on performance or excellence. "Training" was right up our alley. Lastly: "Group." This is a very informal group. Regardless if you live in Chicagoland or not, if you workout with us, read our blog, or agree with our philosophies, you're a part of TTG. We don't have memberships, or rallies, or meetings other than some casual group workouts. We definitely do NOT make any money off this project. Quite the opposite, in fact. We enjoy the friendships hopefully just as much as you enjoy reading this blog or exercising with us.

The knotted triquetra design is a single unending strand braided into three distinct knots. With a Latin root for "three corners," the triquetra is a symbol for Mind, Body, and Spirit. There are three parts to the indivisible whole, and knots that cannot be untied without damaging the strand. It's a perfect match for our group.

Welcome to Trinity Training Group. The Sloppy Hogs love having you around!

Killer Logo: Chicago Iron Sports

In my perusing of the worldwide web, I came across this new gym Chicago Iron Sports which just opened up on Clyborne. Their logo brilliantly combines a beautiful skyline with my love of kettlebells. You can bet I'd stand in line for a t-shirt with that imprint! I added a link to their website both here and in the right column.

BT Athletes - Youth Football Camps

Our friends Tom and Joe at BT Athletes are gearing up for another camp this summer. They have designed a youth football skills development camp in the Downers Grove area for 5th through 8th graders.

Short for "Break Through," I find the group's name to be multi-dimensional: First, the name refers to an offensive player "breaking through" a line of defenders for a lofty gain of yardage...or even a score! Secondly, the name infers (and rightly so) that an athlete has to properly develop him/herself to "break through" first onto the team roster, onto the starting lineup, or even into the next level of play.

Here's why I endorse their program: First of all, Tom and Joe are both functional fitness warriors themselves. They understand the necessity to embrace a fully-integrated training program. Such a complete system not only enhances an athlete's performance, but also limits the potential for injury. The BT Athletes model blurs the line of distinction between sporting technique and physical fitness...not an easy task. Many trainers focus time on one or the other, but Tom and Joe have the formula to tackle the two issues together. And they practice what they preach!

Drills range from box jumps to side-shuffles, incorporating coordination, agility, speed and explosive power. They are done in a method that is safe for adolescents. Combining plyometrics with footwork drills is just one way BT Athletes integrates technique and fitness. Other drills are position-specific. Five position categories allow dedicated drills for: QBs, RBs, Line, LB/DBs, and WR/TEs.

What a great system Tom and Joe have put together. Introducing youth to a functional fitness system is truly a fantastic gift. Read some local press on their camp here. (Sorry, but the link to the newspaper just expired today...what are the chances?)

Body versus Mind, Part 2

I'm still pondering those words by Tony J: "The body is capable of way more than the mind is usually willing to accept." Why does our brain tell us we cannot accomplish something, even before attempting it? Do we lack that much confidence that we immediately think of failure? I have been described as "stubborn." (I like to call it "persistent." It doesn't sound as close-minded. haha) I do my best to refuse to listen to those skeptical voices, and move on. I'm getting better at tuning those critics out. And with some practice, so can you.

We are surrounded by incredible physical feats. The Egyptian pyramids. A cancer survivor winning the Tour de France seven times. Running a 4-minute mile. Swimming the English Channel. Tunnelling out of prison. Olympic gold medal performances. Each of these accomplishments are at the height of human performance and determination.

What each of these achievements has in common is that the performer had a vision in mind...of success. Those men and women who climb Mt Everest don't just wake up one day and decide to do it. For these pre-planned events, a great deal of preparing has to be done. The physical preparation begins with climbing a number of smaller, less technical mountains. They gradually tackle more challenging and difficult routes until the climbers are ready for Everest. This takes years and years of readiness!! But that vision of the summit keeps them going.

What else these events had was an end. These performances were (and are) quantifiable. When the English Channel swimmer reaches land, it's over. When the jailbird escapes into freedom, it's over. When the last block gets laid on the top of the pyramid, it's over. Numerical values and a feeling of completion can be a driving motivator. Measurable progress allows us to see steps are being taken closer to the goal.

Lastly, these performers ignored the critics. Business and sporting competitors alike are frequently known for mind games and trash talk. For others, it's friends or family. For others, it's a boss at work. However, for many, the critic is inside our own head. The world is filled with those who plague others with degrading criticism that they can't reach their goals. Whoever the skeptic is, we must learn to ignore their banter. Too many awesome feats have been reached by humans to get me to believe cynical advice. But when that voice inside listens to the actual nay-sayers, and begins to regurgitate the nonsensical ramblings, we find it harder to ignore. Doubt itself is not bad; we all need to look at things realistically. But too frequently, doubt keeps people from even trying. What a perfect example of the mind limiting the body's capabilities.

So back to my stubbornness. I have called myself the poster child for "Be careful what you wish for; it might come true." But through it all, why can I seem to regularly reach what can be described as lofty, unattainable goals by others? Is it because I refuse to take the cynical advice of others? Was I pre-programmed with a drive and motivation that gives me an edge on competition? Have I not set high enough goals for myself? Maybe I've got a knack to block out my critics? I owe some successes to pure luck. But I'd still like to think that just like in a card game, a monster-dealt hand still must be played correctly. I'd be a stage-fraud if I didn't acknowledge help and encouragement along the way. I've been fortunate to forge friendships with tremendously educated, positive, motivated, fit, inspiring, and successful mentors. And I've always found someone to hold my hand through the challenges. Many of them share a stubbornness...maybe there's something to it. What a blessing to have so many positive forces in my corner.

I rarely allow my failures to get the best of me. I look at defeat as an opportunity to address a weakness. And if I have another opportunity to go at it again, I usually do. Why is it so hard to pick ourselves up, rethink a new strategy, bust our hump, and go back for more? Failure without learning is just a painful kick in the pants.

Last month, we posted a lot of discussions about the Murph for Miller workout. For some, this Murph workout was one of these demonstrations of human performance and determination. (For others, it was merely a walk in the park.) I have more appreciation and awe for those who came into the workout and said, "I'm gonna complete it no matter what the cost!" than I do for those elitists who were racing the clock. I could detect the pride and satisfaction in those faces of the competitors who were happy to even have just completed it...much more easily than I could in those faces of the tremendously fit who got a great score/time. Who displayed more guts and courage? I'm not discounting excellent performances by any means, but going into the workout with doubts, and overcoming them is a super feat!!

So what goals do you have? What accomplishment is on your horizon? Do not allow critics to tell you that you cannot do it. Maybe your goal is to run your first marathon. Maybe it's to complete next year's Murph for Miller. Whatever your goal is, you probably won't reach it tomorrow...that's a little unrealistic. But with planning, preparation, training with mentors, and taking all the help you can get along the way, you can reach the peak. And once you do hit the summit, enjoy the view!

Like I posted in Part 1, I'm really stuck on Tony J's words. Start thinking about how the body and mind should be working together, not in opposition. Part 3 might be renamed: Body WITH Mind.

Body versus Mind

"The body is capable of way more than the mind is usually willing to accept."

The above quote was not (as you might think) penned by some ancient Greek philosopher. It's instead by one of our friends, Tony J, who joined a couple of us functional fitters out to eat yesterday. Now while I immediately found his casual saying to be one of those timeless verses that endure the ages, another in our group found it to be special for another reason: Tony J imagined to string together that many words without an F-bomb!!! ;)

But go back to his quote for a minute: The body is capable of way more than the mind is usually willing to accept. Look back at your life and identify some feat of yours that either at the time seemed, or looking back seems, unattainable.

Here's my story: I was in 17 years old and snow sledding with some close friends in a local park. It was after sunset and dark, except for the reflection of light off the snow. The normal sledding area was packed with sledders, so we went exploring other areas. My friend "Z" decided on a new hilly area and took off down the slope. All of a sudden, he vanished, as if into thin air. We all ran down the hill to discover the combination of snow and darkness had made a sunken river bed virtually indistinguishable from above. Z had fallen lifeless onto the iced-over river from a steep riverbank. No one else was around.

I went down the riverbank to his body. Z was unconscious. I took off my jacket and slid it between his face and the ice. Another friend took off his jacket and draped it over Z's torso. I then ran back up the bank into a more populated area of the park for help. Luckily I came across a police car and waved him down. I ran back through the park, waving the officer to where Z was. I went back down the riverbank and saw that Z was now sitting up. The officer had run along the river to a point where the bank was not as steep, not taking the direct route as I had. The officer asked if he needed help and Z graciously declined. We then walked down the iced river to the flatter riverbank, then all walked back up the hill. Dressed in only a t-shirt, I began to get miserably cold until I took my jacket back from Z. (Z was fine. His parents forced an overnight hospital stay when we dropped him off at his home and he had forgotten his brother's and sister's names.)

I hadn't realized anything out of the ordinary (seriously...another teenage tragedy averted seemed to be a pretty regular thing with us) until I began to get cold on that walk back up the hill to our cars. I recalled being extremely cold earlier during the evening. Yet, when I took off my coat on top of the river ice, I was as warm and toasty as if sitting near a fireplace. Like flipping a light switch, I was freezing cold with a jacket on. Then saw my friend, potentially dead or injured. Then as physically comfortable as could be with only a t-shirt. Hmm...a dump of adrenaline I guess.

Then I alone went back to the area two days later...

The snow and ice were the same as they'd been that evening. I walked down the hill following the same path Z's sled took. But this time, I stood at the edge over the frozen water a bit perplexed. Only now had I realized the sheer face of the riverbank. It was almost eight feet tall (or deep), and a straight vertical cliff. There was NO WAY I was going to jump down today. I'd surely get hurt. I walked down river to the point where the officer descended to the river. I then stood in the same place on the river as I had two evenings before. I tried and tried, but could not muster up the strength to make it up that riverbank. How in the world had I jumped down twice before, and scaled the sheer face without effort?? I won't even get into the 1/2 mile sprint to and from the parked police car that hadn't even taken away my breath that evening.

So what gives? The jumping down the riverbank is likely not much more than ignoring fear of injury for the sake of helping my friend. But how can I rationalize the scaling of the riverbank to get back up the hill? Why was I not even able to do it slowly with the time to ponder strategy or find foot- and hand-holds two days later? With what you'd think to be more ideal conditions?

On that daytime trip, I saw something difficult. I had already been defeated in my mind that it would be a challenge. When I couldn't do it, I was only acting on what I already saw as a possibility...failure. However on the evening of Z's accident, I had never even considered the size of the cliff. It was just one of several obstacles in the way of getting help to my friend. I had only thought of "do," without an inkling that it might be hard or difficult, or maybe not attainable at all.

Without thoughts of failure or pain or discomfort or embarrassment, the body is capable of tremendous feats. Most of us have heard a similar story. Maybe it was a lady who lifted a car off of a man after it fell onto him chaging the oil. Maybe it was a small firefighter carrying a man twice his size out of a burning building. With life on the line, humans can do what in normal existence might seem as impossible. Unfortunatley, everyday our minds aren't usually focused enough on a goal to ignore the pestering thoughts of possible failure or defeat.

Wouldn't it be nice to exist in a state of mind closer to that during adrenalinized moments when defeat is not an option??

Tony J's quote is going to be resurfacing again. There is a lot I want to discuss in the future. This is part one of many.

TREVOR workout

Keeping in step with the meaning behind Memorial Day, our friends Mark and Jason of CrossFit TriCities in St Charles, Illinois, are hosting a TREVOR Workout. The TREVOR is named after Trevor A. Win'E who was killed in 2004 near Mosul, Iraq, when his armored vehicle was struck by an IED. The workout is being moderated on Monday, May 26th, 2008 at their gym, and in other select CF affiliates around the world.

The workout named TREVOR is:

A team of four completes

300 Pull-ups then,
400 Push-ups then,
500 Sit-ups then,
600 Air Squats.
This is a timed team event, so these are accumulative reps. Only two members of the team can be exercising at a time.

Click here for more information as found on CrossFit TriCities blog. Also, CrossFit Orange County has some active links here, especially to a great video of a team completing TREVOR.

This is a re-post from earlier this week. LH

Exercise of the Week: Page Turners

This week's Exercise of the Week is actually a brain exercise. READING. I wholeheartedly believe that those who take an active role in researching fitness see better results. Now here's the question: Do those that do this research just have more motivation to begin with, which led them to studying? Or do these people actually learn something from their studies and apply it to their fitness systems? I think probably a little of both.

I get the same question over and over again: "I need to start working out, but have no idea where to begin. How do I start? What should I be doing?" My answer is quite simple: Reading. For beginners, I recommend three articles from the CrossFit Journal. The CFJ is published by CrossFit, one of the (if not THE) premier functional fitness systems going. Here's the twist: the CFJ is a fairly technical publication. It regularly breaks down and analyzes the most infinitesimal aspects of fitness....hardly what the absolute beginner needs. There are however certain articles that have been widely distributed that target the beginner....Which brings me back to the three articles I recommend to the novice. They contain basic foundational concepts of functional fitness. Links to these articles (and a fourth article for police officers) are found in the column to the right.

Here's why I suggest these articles: First, I simply do not have the time (or eloquence) to explain the foundational aspects of fitness. I'll leave that to the expert authors for the CFJ. So my first reason is purely selfish. Second, anyone starting a physical fitness system should know exactly why certain exercises and movements are done, which what load/weight, for how long, and how quickly. Lastly, I have a curiosity to find out how serious these prospective fitness participants are about actually doing it. Every now and then (and much more frequent than I'd like), I get a response to my reading suggestions with something like: "But that one article is like eleven pages long. I don't have time for that," or "I started it, but never really got around to finishing it." That is code for: "I don't want it badly enough to set aside 45 minutes and educate myself about this workout system." Sorry, folks. You asked; I answered. If you don't have time to read, I don't have time to explain.

If you've already read the three articles: Search out answers for the questions you still have. Try the online versions of CFJ, as they have many free submissions. Stay away from the checkout aisle fitness magazines...they're too filled with quick fixes and no-pain solutions that rarely work. The low-effort routines that are appealing to the masses, are not the same ones that the toned men and women in swimsuits on the cover are doing...

If you haven't read the articles yet: Quit asking. I still don't have the time to hold your hand.