Gym: "The Cage"

Here's a photo of the Oak Brook (IL) Police Department gym.  At first glance it looks pretty rudimentary. But if you learned it didn't even exist 4 weeks ago, it's come a long way!

The department has a brand new voluntary physical fitness program.  The program members affectionately refer to their new workout space as "The Cage." It's a very fitting name. The wire grate "walls" are still up from when this area was used to secure cars and other large items for evidence processing.  When the weather turns nice, the overhead door opens into a parking area. 

The program is still acquiring equipment and more floor space. For now, they make the best out of a dip tower, kettlebells, a truck tire, medicine balls, gymnastics rings, plyo boxes, dumbbells, and an Oly weight set.  In theme with other functional fitness gyms, a whiteboard posts workouts, scores, and times. Department members have reached into their own pockets to pay for various pieces of equipment. 

The department fitness committee members are open to lots of new ideas especially within the field of "functional fitness." These officers are setting the bar high for other police agencies. Their original program has the structure to be used as a template for others to follow. It includes periodic benchmark testing, goals and objectives, and encourages mass participation.  

I look forward to seeing the future at The Cage.

Oakland PD Workout

In typical CrossFitter fashion, CrossFit Oakland has developed a memorial workout for the OPD police officers murdered this week. The workout is:

• Run 400m
• 40 deadlifts at 275# (F:185#)
• 40 box jumps at 24"
• 40 push presses at 115# (F: 85#)
• Run 400m

The repeated number 4 is in honor of the number of officers killed in this single daylong incident: Sgt Mark Dunakin, SWAT Sgt Ervin Romans, SWAT Sgt Daniel Sakai, and Officer John Hege.

Keep these officers and their families in your prayers.

Swallow Cliff StairClimbing Workouts - Update

The 2009 group stair workouts have been phenomenal! Interest seems to be way up, which is a great sign that the concept of functional, practical fitness is on the rise (pardon the pun).

I always get asked the same question: What are the workouts like? Well, that's hard to explain. We've never really had the same workout twice. However, I can put it like this: Workouts last between 20 and 40 minutes. They include climbing up (and down) 90 feet of stairs, with stations at the top and bottom of ring dips, situps, burpees, kettlebelling, sprinting, pushups, and/or inverted rows. Kettlebell stations frequently include swings, snatches, figure 8s, and clean-and-presses. It's a blend of exercises for strongmen, gymnasts, and MMA fighters.

Today's newest implement of destruction was a partly-filled keg. The sloshing water proved to be a worthy adversary! Some of us did keg cleans and keg snatches. Way fun! Thanks to Dan E for bringing out his newest toy.

On another note: Tom G, Tom M, and Ann M will be helping organise the WOs on days I cannot be there. The biggest complaint of the WOs has been they haven't been frequent enough!! Our new volunteers bring their experiences and creativity to the group. Between the three of them are several certifications from CrossFit and kettlebell associations, not to mention years of functional fitness training.

I do my best to provide advance notice of the sessions. Still, the most efficient way to keep up to date is by checking the "Upcoming Events" tab in the right column of this blog.

TREVOR Memorial Day Workout 2009

Trevor Win'E Memorial Workout is being hosted all over the country on Memorial Day 2009. It memorializes the life of Trevor Win'E who was killed in an IED attack in 2004.  Each team registration donation buys one cooling vest to be worn by soldiers under their body armor.

The workout is:

• Teams of four complete:
  
• 300 pullups
  
• 400 pushups
  
• 500 situps
  
• 600 air squats
  
• For time. 
• Only 2 members can "work" at once.
  
• No partitioning. Ex: All pullups must be completed before beginning pushups.

I'm working on a few teams to participate at CrossFit Tri-Cities in St. Charles, Illinois.

Here is our post from last year.

Seven human movement patterns

The human body is an extremely sophisticated machine with a very large number of components that combine to produce an infinite variety of postures and movements.  

- Everett Aaberg

Human movement is complex. No matter how many weightlifting machines are invented -- with as many cables, pulleys, pads, or greased pivot points -- none can accurately replicate the intricacy of the human body.  No robot will ever move with the fluidity of the human machine. There are natural movements that we all make. Imagine standing up out of a chair, or rolling out of bed, or carrying a bookshelf up a set of stairs.  Those physical acts are nearly indescribable.  

In the book Muscle Mechanics by Everett Aaberg (link has preview of book), the author explains how we can classify much of human movement into seven basic patterns:

• Pushing
  
• Pulling
  
• Squatting
  
• Gait (Lunging)
  
• Trunk Flexion
  
• Trunk Extension
  
• Trunk Rotation
  

All movements become combinations of these simplified actions. I'll keep my blabbering to a minimum today, as long as you promise to review the above link to Aaberg's book. ;)

Think about the exercises you do and how they each fit into one or more of the above patterns. And more importantly, which patterns are you neglecting??

Failure?

The following is from John E, proprietor of CrossFit Will County.  His gym's motto is fittingly: Embrace the Suck.

And now, a brief rant on the topic of failure, as it pertains to CrossFit.  As an admitted PR (personal record) whore, I have been paralyzed by the fear of repeating a WOD.  Partly because I've already experienced it, and I know what dark places it may take me to.  But mostly by a fear of failing.  Afraid of falling short of a previous time or weight.  If you've never experienced this then I hope you never do, but it is something I've struggled with and only recently come to terms with.  My change in mindset occurred upon the realization of a few things that I hope you'll find helpful:

1. You'll learn quite a bit more from your failures than you will from your successes, particularly the easy ones.  Technique, recovery, and pacing are a few things that come to mind. 
   
2. We all crossfit because we want to get fitter, physically and mentally.  So get fitter.  If your max deadlift was 375# a month ago, and you fall an inch short of locking out 380# today, believe you me, you got fitter.  It may go down in your journal as a failed rep, but this is in no way indicative of backsliding fitness.
   
3. Sometimes it just isn't your day.  Occasionally, the demands of life will dictate that recovery is less than optimal.  Work, kids, the neighbor's dog howling at the moon at all hours, you know where I'm coming from.
   
4. CrossFit is a lifelong journey and, at the ripe old age of 34, I reckon I've got a good few years left.  So I will get that 3:00 "Fran."  Not as soon as I'd like, but someday.  You hear me Fran?
   
5. CrossFit is supposed to be fun.  Try not to lose sight of that.  I still contend that if you're not a little nervous before your workout, you're not going hard enough.  But these days I try to smile to myself, maybe giggle a little.  Grown men do occasionally giggle, right?
   
6. Ultimately, if you are afraid to fail, you are afraid to succeed.  Draw your own conclusions.

So how's this new attitude I've wrapped my brain around working out?  I look forward to and enjoy my training more than I ever have.  Can't put a price on that.  And the PRs I so love?  They just keep coming.  End of rant.

John's words ring very true for me. And after some recent discussion, they ring true for some of you too.  I frequently feel than anxiousness in my belly in those moments before I hit the "start" button on my timer. I worry not only about how much this will suck, but doubting whether I'll hit that new PR, or do worse than last time. I also battle the discouragement of a bad day...poor sleep, bad diet, or some mystery.  But then I read something like John's rant and remind myself that small "slips" in progress might not even be slips.  The big picture is filled with performance increases...and I do see them.

Survey: Who is the Fittest?

This most current question is bound to spark some debate.  There are many strong feelings about which athletes are the "fittest."  Of course each person picks the sport at which they themselves are most adept...well because of course it's a virtual self-vote! This topic raises some heated debate in the world of physical fitness training. First and foremost: What is fit?

The last survey asked about our readers' familiarity with the CrossFit Journal's "What is Fitness" article.  Most of the responders had at least read it.  In it, the author promotes a well-rounded practical approach to physical fitness.  It's a jack-of-all-trades philosophy.  In this case the "trades" are ten various components of physical fitness, across various time durations.  For example, the author believes a "fit" person has good abilities and capacities in strength, power, endurance, agility, coordination, flexibility, accuracy, balance, stamina, and speed.  That's a tall order.  This goes against much of popular belief of who are the most fit athletes. Let's vote on it...

In your mind, which of the following athletes is the fittest?

• Ironman triathlete
  
• World's Strongman
  
• Decathlete
  
• Gymnast
  
• Marathoner
  
• 200m track star
  
• Mixed martial artist
  
• Olympic powerlifter
  
• Yoga instructor

Please post comments, and include your top pick, as well as #2. There will be a variety of answers, and even more reasons why. I'm personally torn between two or three choices, but I'll narrow it down this week.

MALTZ Challenge Chicago - 2009 results

This year's MALTZ Challenge was held in Chicago on Friday, March 13th, 2009. Each March, the US Drug Enforcement Administration (DEA) sponsors a memorial workout through their various field offices across the country. The workout serves as a remembrance event for a Special Agent's brother, Michael Maltz, an Air Force PJ killed in action several years ago. The MALTZ Challenge is:

• Run 400M
• 50 pullups
• 100M fireman's carry
• 50 dips
• 100 pushups
• 50 hanging knees-2-elbows
• 100 situps
• Run 400M
• Rules: No partitioning. Ex: finish all the pullups before moving on....

The Marquette Park (67th/Kedzie) location has both its positives and negatives. There is a running track, dip stations, pullup bars of various heights, and a nice grassy field. It's a great location when the weather is nice. We learned last year that doing pullups and situps in sleet and snow kinda sucks. However, this year the weather cooperated. Except for some muddy puddles that covered ankles during the dips, the 40 degree temperature was ideal!

Here were the highlights:

• Brian M had the fastest time at 36:42. Anyone who knows Brian can surely agree he doesn't short himself on the fullest range of motion on every repetition.
• Pat D did it in 45:19 in FULL TACTICAL ARMOR with PLATES. He's a stud. His vest probably weighs about 30 pounds. (Pat, post the weight if you can throw it on a scale!).
• On a personal note, I shaved 11 minutes from last year. I finished in 51:00. The dips kicked my butt, and I finished the pullups much faster this year.

So... start thinking about next year's MALTZ Challenge Chicago. It's always in mid to late March. Hope to see you out next year!

Gym: Three Rivers CrossFit (Pittsburgh PA)

I had the pleasure to participate in a workout at Three Rivers CrossFit in Pittsburgh, Pennsylvania, this week.  Trainer and proprietor John S was a gracious host while I was on a quick trip out of town.  He's a USMC Captain with a laundry list of physical fitness qualifications and certifications. And the fun stuff: he's a Highland Games competitor.  

"3RCF" functions out of a workshop within an indoor soccer facility.  They have the typical whiteboard setup, but with a nice change.....they have some serious fire-breather scores on it!!  3RCF has more than a few members who post some wicked times and round counts.  It even sounds like some of them will be trying their stuff at the CF Games Mid-Atlantic Regional Qualifier. 

It's always a blast to train with new guys and gals. I wish I would have hooked up with 3RCF earlier on the previous trips I took to Pittsburgh to see some family.  Thanks John for your hospitality. (I wouldn't expect less from a fellow CFter.)

CrossFit Journal: "SWAT Shapes Up"

I returned from a weekend away to an email inbox with congratulatory notes from some friends. I guess they saw my published CrossFit Journal article before I did!! I had submitted a piece which the editor titled "SWAT Shapes Up." It profiles my transition into functional fitness through CF, as well as that of my team.

It's a proud moment to say the least. To have a story recognized by such a prestigious organization and community is a powerful moment in life. I hope my testimony can pull more people into the culture that has given so many a new take on physical fitness.

NOTE: The article is only available to paying subscribers to the CFJ.

Bouldering Cave in-progress

Here is Brian M traversing his work-in-progress bouldering cave. There are no visual tricks or slight of camera here. He is clinging to the ceiling! In the background, there are vertical wall sections slightly obscured by his body. Towards his feet (right half of photo) there is a wall with an 18-degree back-angle.

His goal is to put up a few more horizontal "cave" sheets up, and basically traverse the ceiling while inverted...using the holds, I-beam, pullup bar, or whatever else he can grab. As you can see, he's grabbing what only allows for a three-finger hold.

In the background, you can see his hanging Rock Rings.

The bouldering cave is most taxing on grip. However, during the course of even a simple route, the entire body becomes engaged at one time or another. Climbing is a highly specialized skill. It's a blend of technique and fitness. More and more functional gyms are gravitating towards climbing for their cross-training or skill development.

Exercise of the Week: "CrossFit Total"

The CrossFit Total (CFT) is a scored workout. But is different than most "typical" ones. The CFT is explained in this CrossFit Journal entry. Basically, the CFT score is the sum of pounds lifted for maximum effort (1 rep) at:

• Standing shoulder press
  
• Back squat
  
• Deadlift

This is a true test of pure "old school" barbell strength. There is no time limit. There is no stopwatch. There is no added point value for completing any lift any faster. Just get the weight up. This is in contrast to many of the popular CrossFit workouts, such as the MetCons. While much of CrossFit is based on constantly varied, functional movements done at high intensity....the CFT is compromised of functional movements done at maximum ability in weight.

Frequently the smaller statured people fare much poorer at the CFT than their larger counterparts. These same smaller statured people often roll over the larger ones during gymnastics circuits. For example, a 160# male with 20+ rounds of CINDY, might only manage to total out at 750#, where a clydesdale at 240# might only get 15+ rounds of CINDY but hit a 1000# CFT. The most fit find themselves as a blend of both worlds.

The strength aspect of CrossFit gets overlooked many times. If you have been eying up CrossFit, do NOT ignore the "one repetition maximum" component. The MetCon WOs are somewhat of a staple in the realm of anaerobic capacity and work output, but not at the cost of pure strength.

Personal note: I did the CFT last Monday. It was my first attempt ever at it. I totaled out at 925. I scored the following: a 190# press, a 335# squat, and a 400# deadlift.

Fight Gone Bad? or was it....?

There was a great turnout at CrossFit of Naperville for the charity event this weekend.  The Saints for Sara charity was set up for a Chicago Police Officer's 4-year old daughter with cancer.

The selected workout was called "Fight Gone Bad."  It's a 17-minute session (three 5-minute rounds, separated by 60-second rests).  Each of the following movements is performed for 60 seconds. The goal is to maximize the total number of:

• 20# WallBalls (reps)
  
• 75# Sumo Deadlift High Pulls (reps)
  
• 24" Box Jumps (reps)
  
• 75# Push Presses (reps)
  
• Rowing (calories)

I chose to run my performance alongside an old high school friend Tom M.  We pushed each other in true CrossFitter fashion. There is something motivating about looking up at your "competition" as he rips out reps as you're slacking while grabbing a breather. Makes you want to get back into the fight.

The other photos are of Jim Q and Rhonda A.  They were both FGB first-timers. Great job!