Midline Stabilization

Jenga!

Midline Stabilization

"So what do you do for abs?"

A question common for CrossFit gyms, as if the only measure of fitness is a 6-pack.

Much of the public believes that the road to a strong midsection involves a multitude of crunches, curl-ups, sit-ups, and any and all other abdominal exercises.  The goal is almost always aesthetic.  “Core work,” it gets named.

In reality, stomach muscles can be seen with minimal body fat, no matter how strong a person is.  If six little abdominal bumps are the goal, much of what people are looking for can be achieved through nutrition. And sometimes, even unhealthy individuals have visual abs. Skinny isn't necessarily fit, remember. Everyone has a 6-pack, it's just a matter of what exists on top of it, between the muscles and the skin on the subcutaneous level.

If core strength is the goal, perhaps the best analogy would be the game of Jenga.  The strongest position is with all supporting pieces in place. The more the blocks are moved out of sorts, the less stable the tower becomes.

This is like our body, if we consider our spine like a midline of building blocks then the supporting pieces stabilize our overall structure.

If we look at the anatomy and physiology of the abdomen, our musculature is set up to stop unwanted movement of the spine.  Sure, the abs do in fact flex to bring the ribs and hips closer to each other, and our back muscles extend to open that distance, but resisting movement is one of the primary functions of the muscles in our midsection. Thus, resisting movement is one of the greatest core strengthening exercises an athlete can do. This is an additional reason why gymnastics positioning or squatting heavy or going overhead with weight are all such great moves.

UltimateWarrior025

If we resist movement, the midline strengthens.  Like a solidified tower in Jenga, complete with the middle blocks intact.

A common example is the following scenario: Imagine you are going to help a friend push their broken down car. For whatever reason they ran out of gas and you’re with them, close to the gas station—but instead of walking for gas you need to help push while they steer. Just go with it, alright?  As you prepare to push, you don’t stand straight up and place your hands on the car as if you were in a vertical push-up position. You want multiple muscle groups involved, right? Well, actually, this thought probably wouldn’t go through your mind... instead you'd say to yourself, “Why couldn't they watch the damn gauges?"  Nonetheless, you sigh and then realize you'll need to use your entire body.  You put one foot in front of the other, drop your body down low, and use legs as well as upper body to get the car rolling.

What most people rarely realize in this situation-- never think to do, but would come naturally-- is we'd all take a deep breath, hold it, and brace for the push by tightening our core and midsection.

Functional fitness at its finest.

The body is staying safe by resisting spinal movement, but it's also putting itself into the strongest position possible.  Like a Jenga game, before anyone starts picking the pieces apart. And like Jenga, we want all our pieces in place. This requires strategy, a steady hand, and maybe even a touch of luck.

The Jenga Lottery

Our abs are in plain vision any time we look in the mirror. Maybe we worry about our flaws, like the holes in a Jenga tower.  But while we constantly see our front, the posterior human anatomy is just as important when aiming for strength and athleticism. Plus, a solid back side of the body keeps us young for years past our prime; think of our weak elderly population who have lost the posterior strength to stand upright. Our great-grandparents can often be seen staring at the ground is an atrophied state of posterior musculature.

Bounded by the abdominal wall, the pelvis, the lower back, the diaphragm and their ability to stabilize the body during movement are key to any athletic endeavor or general fitness program. The main muscles involved are the rectus abdominis, the transversus abdominis, the internal and external obliques, the quadrates lumborum, the psoas, the diaphragm, the erector spinae, the multifidus, and the gluteus muscle group. [1] [2] [3] [4]

Core-muscles

When the abs, back extensors, glutes, and surrounding muscles are “on,” the body is as rigid as it can be. Couple that physical work with healthful nutritional choices, and muscle cells increase while body fat decreases.  A steady stack of Jenga blocks, the midline is strong and protected. No matter what the abs look like from the outside.

Washboards

Movements for a Strong Midline:

Handstand Work: in order to not fold on top of yourself while upside down, the abs and back need to be strong. This gymnastic move also flows best when a hollow position is understood and put into practice.

Hollow Handstand Positions

Hollow Rocks: this is a static global flexion that tightens from the legs through to the shoulders.  Hollowing out is a set position in much of gymnastics and related exercise-- in CrossFit, this is namely push-ups, handstands, ring dips, pull-ups, and muscle-ups.

Hollow Rocks

Overhead Work: shoulder press, push press, and jerk exposes midline stabilization issues.  Holding heavy weight overhead requires a strong and set midline.

Overhead Finish Position

Kettlebell Swings: hit a few of these and you can tell that the midline needs to be tight to keep from losing the bell between your legs.  Remember, it's not just the front of the body that stabilizes the spine; these will hit lower back stabilizers and immediately expose any lumbar weakness.

KB Swings

L-sits: this isometric hold can leave your upper abs sore for days.  Soreness is not congruous with fitness benefits, but just like handstands, L-sits can only be performed if the midline is strong.

L-sits

Sled Push/Pulls: remember our car example from before? Besides the sheer work capacity and leg drive development, setting the midsection in order to move heavy weight is a great midline exercise.

Sled Push

Squats: maybe it's not traditionally thought of as a midline developer, but squat with a load in the back, front, or overhead position and stability is extremely necessary. Do a "dog shit squat" and injury is leaning your way, like a faltering Jenga tower. Squat heavy and squat often, but squat correctly.

bad squatter

Deadlifts: once again, it's not all about the front of the body. The midline is stabilized with the posterior muscles as well.

Deadlift technique

Of course this all transfers to simple body posture as well... both sitting and standing body positions.  Once you see it, it cannot be unseen. And once you experience a solid midline, you can feel the change in trunk positioning any time it is compromised.  This is where spinal disc issues can arise, in the unprotected spine.  Muscles of the abdomen all exist to support core stabilization and protect the spine from unnecessary shifting and shearing in the structures of the vertebrae.

Bad-and-good-posture

So there it is.  Teetering like Jenga blocks, but delegated as a major player in overall fitness, midline stability deserves attention so the entire body structure remains sound.  Tighten the core muscles and stabilize the spine, because the work typically required in CrossFit, or any quality fitness program, has no mercy for a weak midline.

Your move, or lack thereof.

- Scott, 8.19.2014

Jenga

Variance

Variance

Variety is the spice of life. But is it the key to fitness?

CrossFit defines fitness as increased work capacity across broad time and modal domains. And what does all that mean? It refers to the ability to do varied physical work at varied lengths of time. And the way to achieve fitness has been a trial-and-error, test and retest journey through the centuries.  Heavy lifting, bodyweight gymnastics, and metabolic conditioning through running, rowing, jumping... these aren't new concepts. More recent scientific involvement, however, has put mathematics and exercise physiology into the fitness equation. This strengthens the claims of what works and what doesn't.

If you're involved with CrossFit, then, much of what you are using is constantly varied, functional movements performed at high intensity. It's a generalized physical preparedness program for the public. One size fits all? Well, yes and no.

It's like the nearly defunct pop radio, playing a variety of songs and artists to appease the masses.

You can hear it in your head now, right? In your best radio voice: "CrossFit.  Tune in for the hits of today, with all the classics from yesterday."

Finished with whatever slogan or tagline fits for the now. The cutting edge of fitness. More movement variety. All the lifts, all the time.

Sound effects engaged. *Ka-Boom* Here on Amp-101.

Radio Radio Radio!

With the advent of internet music, having to listen to a radio station and wait for your favorite songs to come on is no longer an experience today's youth has to endure. The luck-and-chance of hitting the radio music lottery no longer exists. You can simply skip to your favorite songs on Spotify, YouTube, Pandora, or whatever online platform you choose.

But back in the day, you had to wait it out. Fingers crossed for your favorite teen anthem. For the older readers in the crowd, perhaps you even sat nearby, ready to record onto cassette for your newest mix tape. For those even older, you really paid your dues, didn't you? Maybe you did household chores or saved up your weekly allowance to buy the single on a 45. It was the only way.

On the radio, the music being played was varied but it definitely wasn't random. Stations played, and still play, certain artists, record labels, and song singles. Mostly according to what will sell, or more accurately, what has been sold to them. Frustrating, maybe, as we all realize it's yet another industry of money and marketing. Sometimes talent doesn't even win out. A century of progress, but only to the highest bidder.

Old School

But let's digress.

Just as in radio, in CrossFit the workouts aren't randomized. There is a difference between varied and random. In order to make gains in a meaningful, measurable way, increasing work capacity requires variance. Yet it also requires structure and consistency.

Consistent... variance?

Variety is a necessary perk in life. When used correctly it can keep us entertained, even in our weekly flow of monotony. But without some semblance of consistency, humans actually get uncomfortable. We lose our sense of direction, get confused and even unhappy without purpose in daily life. It's the same in the gym.  With physical fitness we need structure and direction along with the variance to achieve results.

So, consistent and varied, yes. Both have a place on the fitness radio dial.

CrossFit is a strength and conditioning program which attempts to optimize fitness through strategic variety. Not just throwing exercise movements together at random, like a sales bin in the music store. (All the crap no one wanted in the first place, at a discount price!)

It's a common misconception of the variance in CrossFit-- we don't actually piece together workouts out of thin air, like a mix tape of movements to give to our latest crush. A true CrossFit program sees the big picture; has set goals in macro and micro cycles of strength and conditioning, like any developed fitness program. There is structure. There is routine. Just not the type of routine that leaves us stagnant on a perpetual fitness plateau.

Generalize in 10 physical skills but capitalize on consistently revisiting lifts, gymnastics movements, and many other exercise modalities.

10 General Physical Skills of CrossFit

In the pursuit of physical fitness, achieving central nervous system responses, muscle overload, and skill progression will not occur through randomization. In addition, goal setting and weakness training would never pan out if that were the case.

We see it in the now-gigantic health and fitness industry, where people get antsy and impatient with following a set workout regimen. Many bounce from program to program, always searching for that new thing, that new breakthrough. Like a music scout and a record label, squelching all they can from an artist, chewing them up and spitting them out in hit singles until the public overdoses and wants the new what next.

There's never any chance for growth. There's no room for improvement.

Fad fitness programs capitalize on this human characteristic (oftentimes called "boredom"), and sell get fit quick equipment and schematics as fast as record, cassette, and CD sales in the previous decades of music. And just as fast as they sold, they flicker out with all other obsolete technology.

CrossFit is sometimes viewed as that fad, that here-and-now type of fitness program. And we do in fact see people come through the gym and leave after just a short period of time... never giving it a chance to manifest, to work for them, to grow into more than a 3 minute pop song. They didn't get the results they were looking for in a few weeks so they abandoned ship. They jumped on the bandwagon but stepped off before the headlining act.

For those individuals, CrossFit is a one hit wonder.

For anyone willing to dedicate themselves, however, it looks to have promise for lifelong involvement in fitness. CrossFit groupies? Perhaps, yes.  Since the concept is to be good at anything and everything, a results-based general physical fitness program has an allure for many.

Which is where variance comes back into airplay. Especially because that variety keeps things fresh; enjoyment is high even though workouts with borderline masochistic physical suffering are still present.

So what movements do we benefit from being consistent in, and what should we vary?

Let's start with all the major lifts, both Power Lifting and Olympic Weightlifting.

• Squat - in some form or fashion 3-4 times a week. Include Back, Front, Overhead, and bodyweight air squats as well.
• Deadlift - pick something up and put it down at least 3 times a week. This may not always be a traditional deadlift, which is just fine.
• Clean - are you an Olympic Weightlifter?  Almost every time in the gym.  General public?  1-2 times a week, from different start and finish positions.
• Jerk - same as the Clean.
• Snatch - same as the Clean and Jerk.
• Other Presses - without a specificity, go overhead at least 2 times a week in some form or fashion. Bench/Floor Press as time and function allows.

Also, gymnastics elements like Pull-ups and Handstands need consistent attention as well. If you have a weakness in a bodyweight movement, then that exercise can be incorporated nearly every day in the gym, probably pre- or post-workout so as not to overtrain. Need to get better at running? Rowing? Swimming, biking, etc? Spend some time with it the same way as gymnastics.  Read more here.

Not very random at all, right? Extremely consistent, actually. So what does change, what does vary, is the set and rep scheme for progressive overload. Remember, this variety is the good variety. And the variance in all movements mentioned above fits the CrossFit athlete, where the specialty is not specializing.

The time frame for conditioning should also be varied, if you are looking to be generally physically fit. Everything from short bursts of anaerobic work (think sprints), to mid-level time domains (30 - 120 seconds), to longer, aerobic work (120 seconds+). These are our energy pathways, expressed in a synopsis in the CrossFit Journal here and with other references throughout the internet fitness database. [1] [2] [3]

It's this variance in metabolic conditioning that is particularly beneficial, but can also pose issues as people get comfortable working within their specific strengths... comfort can lead to a lack of variance, in some cases.

CrossFit's official definition is constantly varied, functional movement, performed at high intensity.

What we find in fitness and in life is that consistency can get us results, while variance can make those results optimal. There amidst the static of physical work you can find your favorite song, your personal anthem, loud and clear. Just make sure you're listening for the gains.

Meet you in the fitness airwaves.

-Scott, 8.12.2014

The Deadlift

Danse Macabre by Michael Wolgemut, 1493

The Deadlift

The lift of the dead.

An orchestrated revival of dead weight. Just sitting there, laying on the ground like a corpse. Begging in absolutely no words to be picked up and resuscitated.

But with all its allure and seduction, it can bury you too.  Like a Danse Macabre.

According to myth, the Deadlift got its name somewhere in ancient Rome, after military battles when young Roman soldiers would go out into the field to lift their fallen comrades onto wagons to later be buried. Literally, “lifting the dead.”  This was used not only to help young soldiers get familiar with battle and death, but to also increase overall strength. [1] [2]

A horrible notion, but again, just a myth. Perhaps.

Picture courtesy of Upstream Fitness

A more likely scenario is that strength training developed for various reasons of survival and/or sport, and the movement was similar enough to casualty care during combat to name it the Deadlift.  Plus, the weight on the ground is at a dead stop and is performed with “dead arms,” or no motion in the elbow.

Curiously, it has a history of also being known as the "Healthlift," and there are even professionals attempting to rename it the "Lifelift" in recent years because of its use in maintaining health and well-being. Quite the opposite of death.

Name origin aside, it's such a brute power movement, the Deadlift.  How much can you pick up off the ground? There's a sexy something there, in lifting terms. All that chalk and iron and sweat and grit.

Instead of “How much can you bench?” maybe the bro question at the gym should be “How big is your deadlift?”

Franco Columbo

It’s as much form as will power, which is perhaps a bit unfortunate because it can get a little ugly at times. Rounded, like a scared cat on Halloween. Drooping, like a wilting daisy without water.  Shaking, like a dog shitting razor blades.  Sorry to be crude, but at least you get the picture.

Sometimes ego gets in the way of technique, and people pull a barbell off the ground with little or no regard for their spinal future.

Picture courtesy of Star Factory Fitness

Yet besides just feeling cool, besides just the sheer power output, the Deadlift has outstanding transfer of technique to other lifts and other facets of fitness. It’s like having sprint speed or a strong Back Squat in this regard.

It's never a bad thing to be fast and strong.

As an example, completing a safe and efficient Clean or Snatch uses a stable back position, and thus the Deadlift transfers to the Clean, and both conventional as well as wide grip deadlifts aid in the Snatch pull. The hip position of the Deadlift is not exactly the same as in Olympic Weightlifting, but the strength transfer is present even though body positioning is not a direct correlate.

Much of what is taught with midline stabilization from the Deadlift is transferable when discussing and working on a set and stable midsection for other movements as well. It’s not just for safety while lifting weights, good posture and an emphasis on being strong and athletic is just as beneficial. For instance, performing good pull-ups utilizes similar body positioning as the Deadlift, as does running, jumping, rowing, and moving weight overhead. Spinal safety tapped and fully realized.

Crank it up!

There are quite a few starting positions possible in the Deadlift, as well as foot and hand placement. We can work from a deficit or from blocks to change the set-up.  A stiff-legged deadlift allows very little movement of the legs, as the name denotes. A sumo deadlift involves very wide feet, all the way out close to the weight plates during a barbell deadlift, with hands inside the legs during the pull. World record deadlifts are now pulled in this style, which allows for less hip movement necessary to perform the lift, and has a ton of merit for moving the most weight off the ground as possible.

Deadlift Grip Pics

In 1990, Olympic and world champion and world record holder Nicu Vlad, of Romania, along with his coach Dragomir Cioroslan, combined a stiff-leg deadlift and traditional deadlift, explaining they felt it would make Vlad’s back strong for the Clean in competition. Since they didn’t give it a name, U.S. Olympic Weightlifting team coach Jim Schmitz witnessed the lift and decided to call it the Romanian Deadlift, or RDL for short. The name stuck. [1]

But it’s the traditional deadlift that will get our focus here for transferrable technique.

A conventional Deadlift becomes less lower back and more legs and posterior chain from where the lifter can garnish power-- hamstrings, gluteus muscles, up into the spinae erectors of the back. The quadriceps and other supporting leg muscles get involved, and even the lats and the biceps are recruited to a certain degree. A nice combination for many overall benefits.

posterior chain

CrossFit.com published a short narrative on the lift, found here.  Other valuable sources can be viewed here, here, and here.

There are also scores of video demos you can find online from the above sources. Pick a starting point and see what you can learn.

Feet shoulder width apart, hands and arms just outside the legs, back set, chest up, hamstrings and glutes loaded. Knees pull back slightly to keep the shins virtually vertical as the bar moves up the leg, then hips press forward into the bar once past the knees.

It's better with visuals.  Here’s a pictorial breakdown of a few key points:

Set-up

Courtesy of David Skelly

Pull

Picture courtesy of A Gym Life

Return

Deadlift hips back return

And Repeat

Courtesy of CrossFit One World

Of course this is all well and good if the implement is a loaded barbell, placed at the same height at your shins each rep, 8.5 inches from the ground, with no other variables to factor. Picking up a random heavy object from the floor while working around the house or within your profession will not look like a barbell deadlift. The mid back, or the thoracic spine, will curve quite a bit if the object being lifted needs to be gripped or "hugged" to the body.

In fact, while on topic, the thoracic spine will actually go through curvature during a max effort barbell deadlift anyway.  It's the lower back, or the lumbar spine, that is set.  The mid back will almost always see some form malady occur in super heavy repetitions.  Not entirely unsafe, but that choice always needs to come from the athlete him/herself-- "Can I safely pick this up?  Is it worth a potential injury if I keep pushing this rep?"

Finally, our variance in body types will require slightly different starting points, specifically in regards to hip height.  Limb length plays a small factor, which is where a coach can help to best set up an athlete for success.

Differing Body Dynamics in the Deadlift

Considering all variables, it's relatively easy to benefit from the Deadlift-- find something heavy, pick it up, repeat.  The skeletal muscles, the central nervous system, and the endocrine system will combine to elicit growth in fitness.  Don't get too buried in the details, but do find eternal comfort knowing the ins and outs as it applies to your goals.  Stay safe, stay strong.

Away you go, into the dead zone.  Let us know what it's like in the beyond.

- Scott, 8.4.2014

Deadlift End

The Fitness Equation

The Fitness Equation

Things can look so simple on paper: fuel, work, rest, repeat.

In reality, we mess this up quite a bit.

If life were a math test, at best we’d earn a C. Maybe a C+. Deserving, since we zone out during most lectures, only hearing half of each life lesson. We probably fell asleep on our proverbial desk a handful of times, and we definitely asked to see a friend’s homework more than once. Plus, we never show our work.

And it's extremely likely we ordered ourselves a pizza at one point or another.

If I'm here and you're here, doesn't that make it our time?

Pay Attention
We live in shortcuts and half-truths, cutting corners when possible. It catches up quick, in terms of lifelong health and well-being.

But we also try to make up for our fitness shortcomings, often compensating by overdoing. It’s like cramming for a test the night before.

We're slackers, and we should just pay attention already. Class is always in session.

Way to go, Einstein

In months and years past, topics within the fitness equation have received article attention. We recently focused on nutrition and using food as fuel, we previously examined sleep and soreness, and we constantly look into the wide spectrum of exercise movements and related aspects of physical work. But just because we examined one piece of the puzzle doesn't mean we solved all of our problems.

There's a big picture present, and in fitness it involves plenty of real math. VO2Max, caloric intake, metabolic rate, power output, and so on.

To Err is Human
It’s not hard to make mistakes in our training equation, though. In fact, if we’re honest, we all do. Or at least anyone pursuing physical fitness has.

It wasn’t necessarily a huge error, but something has gone wrong at one point or another, right? Simply because we’re human. We’re not perfect. Maybe it was moving incorrectly, with sloppy form. Maybe it was overtraining, putting our body through too much for one day, one week, or one training cycle. We’re not talking about a life-threatening mistake, necessarily; these minor issues just prove our training is in a constant flux. It’s a learning process through each and every week as we work out and advance in this fitness journey.

It’s not hard to make mistakes in nutrition either. I mean, come on… some of these issues aren’t even accidental. Because, donuts… that’s why.

Purposeful cheat meals are actually a usable tool for some people, and a personal belief that, for many of us who won’t spiral out of control, it keeps us sane. Yet nutrition is very often a missing piece of our equation, like a little mathematic misstep that takes us further away from the correct answer as things get complicated.

And what about recovery? Well, if it was possible to mess up something as simple as doing nothing, leave it to us humans. But we get impatient sometimes, neglecting to take rest days. Or else we use too much time off, starting over almost from square one each time. In addition, we might not even know what to do with the recovery time that is taken, or how to use activity in the correct way on rest days to stay loose and maximize physical gains.

Passing This Test Called Life
Follow the fitness equation. It doesn't have to be as complicated as we sometimes make it.

1. Fuel up, primarily for function.

• Eat. Don't be afraid of food. It is our energy source, after all.
• From Food = Fuel: "Our brain runs on carbohydrates. Our muscles do the same, and replenish with protein.  Our body systems use fats in so many ways... it's unfortunate they get such a bad rap. [1]  These are our calorie providing macronutrients, and with help from vitamins, minerals, and the almighty water, our day to day tasks can be completed."
• Know your body and find out what works both before and after your workouts and competitions.

2. Correctly use the progressive overload principle.

• The body systems respond to work. But they especially adapt when overloaded. Use the overload principle by placing your muscles and cardio system under duress yet within an exhaustion level that doesn't cause degenerative tissue breakdown. This will be noticed with overuse injuries, longer recovery cycles, and/or immune system weakness. A bit tricky, yes, but that's why you don't go run a marathon every day or attempt to deadlift a car just for fun. [1] [2]
• From Scaling: "Keep the body adapting to new stimulus. Your muscles, connecting tissues, energy systems and central nervous system will thank you because you’ve improved. CrossFit doesn't really get any easier, you just become fitter. This allows more workload to occur."

3. Follow up overload with recovery.

• Healthy food can be put on the table. Strength and conditioning work can be done. Mobility issues can be addressed. Weaknesses can be attacked. But sore muscles should receive rest days as well as sleep and replenishment.
• From Sleep: "We may spend an hour in the gym each day, but it's the 23 hours spent recovering where you make actual gains in your fitness. We do work and our cells adapt. The body rebuilds. Muscle cells, connective tissue, and cardiovascular efficiency all improve to resist future stress. During recovery, there are a series of natural hormone responses to the work that has recently been completed; growth occurs with your central nervous and endocrine systems as well."
• Actively recover by using movement to stimulate repair. Our body can do its inherent job after a stressful workout or competition with mobility exercises and self-massage, aiding in recovery. But rest days are used for just that-- rest. So doing as little physical work as possible will help. It's tough, but try not to get roped into another hard workout, even if it sounds awesome. See the bigger picture.

4. Repeat.

• Cycle through these steps in an effort to be consistent, while still using variance. But remember, variety is not the same as being random; follow a program for maximal results.
• Fuel up, work hard, rest when needed, and reap the rewards.

Alright, nerds, don't even ask if this will be on the test. Of course it will. This is the test.

- Scott, 7.27.2014

Nerds!

Cherry Picking

Cherry Picking

You want to get better, don't you? Stronger, faster, healthier?

So why shy away from the very workouts you need? Why skip the movements that could use improvement because you're not good at them? Why stay home because you hate what you see planned at the gym?

You're a cherry picker. That's why.

You are mentally weak. But you're not the only one. It's the proverbial "you" we're talking about here anyway. You... me... all of us. We are all cherry pickers.

cherry pick (v.) 1. To select the most desirable item. Attempting, or picking, things that are easily obtained, or only what best suits your taste, as a cherry might. 2. To choose easy tasks over challenging ones. In sports, a "cherry picker" is someone who prefers to take only easy shots. 3. To drive your Amplify trainers crazy. In daily workouts, to "cherry pick" is to only participate in exercises which are deemed strengths. Movements that are difficult are avoided, almost at all costs.

The Path of Least Resistance
Humans are inherently built to find the path of least resistance.

The human body is fighting an internal battle to function at its highest level of energy efficiency, saving calories, effort, and exertion for the most needed output on a day-to-day basis. Evolutionarily speaking, this is in case we need to outrun a wild animal, or if we are forced to go a day without food, etc.

This is most easily identifiable if we look at heart rate and cardiorespiratory efficiency. Our heart beats only as fast it needs it to, slowing for the majority of the day to transport just enough oxygen through the cardio system in order to stay alive and keep the organs running. Up the physical work and the heart and related systems respond, only to slow again when the work is done or the energy system is depleted.

In science, much of this is known as homeostasis: the process that maintains the stability of the human body's internal environment in response to changes in external conditions. [1]

Our brain does it all the time too. We skip the unimportant items to save energy, to focus on the input that really matters. For instance, our peripheral vision only gives us the blur of movement. Our memory throws out old recall that no longer matters. Our hearing perks up when we need it to, ignoring sounds while falling asleep with the TV on or music playing.

It has actually been documented that if we focus on something, if we really, intently put our energy towards one important task, we become temporarily deaf and blind. We work with selective hearing and tunnel vision, completely missing things that happen around us. We have "fast thinking" and "slow thinking" processes for similar reason. [1] [2]

To our brain, if everything is important, nothing can be important.

Take Care of the Little Things
Let's link the above to fitness. If a person doesn't have a specific plan and has no program to follow, then results aren't fully optimized.

If too many things get the focus, nothing gets the focus.

You cannot reach the physical gains you are looking for if you aren't following a regimen that provides consistent stimulus for growth in muscular strength and cardiorespiratory endurance. Repeatability is important, for several reasons in physical fitness.

Interestingly enough, this is one of the biggest knocks on the CrossFit philosophy and its workout programming. The argument is if you are trying to be good at everything, then you can't excel at anything in particular. Not a bad point, unless we're looking for a generalized fitness program. If a person want to perform at their peak in a specific sport, then of course that sport needs to be the focus point and workouts can, and should, be geared towards maximum performance in said sport. But this is also assuming that a CrossFit program doesn't have consistent focus points in itself. It certainly can; we just work variance into the program, primarily into the conditioning aspect of fitness. Movements are always repeated. Yet outside of benchmarks, specific workouts may not be.

Be ready for anything, by consistently practicing everything.

So for the general public, if everything isn't important, nothing is important. Confused yet?

Let's clarify, then: it's useless to focus on one little aspect of health without seeing the big picture-- overall physical fitness. However, in contrast to that, if you don't take care of the little things, how do you expect to excel at the greater things? The grandiose cannot come without support.

Which brings us back to you, the cherry picker. You cannot fulfill your goals of becoming the fittest "you" by merely doing a few of your favorite movements. You aren't just skipping unpleasant exercises, you are ignoring overall strength and conditioning. If something is difficult, and you don't try to get better at it, then of course it will remain a weakness. It will always be your goat.

I cannot tell a lie; it's you chopping down your own cherry tree-- full of ripe fitness, never to come to fruition.

Everything Is Everything
Time to replant and reap the benefits. Work ethic bleeds across all spectrums, all aspects of life, especially in the gym.

Everything is everything, in the sense that your work within the small stuff will filter through to the bigger items in life. The vigor you take while hitting your favorite exercise movement should be the same when attacking your weakness. If you find a certain lift difficult, or you hate an exercise, then ask yourself why that is. Do you find the struggle difficult? That's normal. Do you have personal limitations for one reason or another? Accept them and do the best you can. Do you simply dislike not being good at something? Check your ego and get to work.

"But I'm horrible at pull-ups." You never put the strength work in when you should. This doesn't mean just once in a while. Every week, people... and multiple times a week at that.

"But I just can't overhead squat." Mobility doesn't improve without perseverance. Settling for bad form will allow you to always settle for bad form.

"But I hate running." That's because you're not good at it. Very rarely does a person hate what they excel in.

Recommendations to Eliminate the Internal Cherry Picker:
1. Just show up.

• Making it in to the gym can be therapeutic, in the way that the community can help you rally around tough workouts or dreaded exercises. Sometimes just setting foot inside can help get the process started. Work from point A to point B, versus point A to point Z. Just show up. But obviously don't "just show up." Be ready to go to work.

2. Learn to embrace the suck.

• This fitness stuff is hard. It's not like you're sitting on the couch eating a slice of cherry pie here. Sure, the movements you hate can turn into small favorites as you improve, but more likely, they will remain the movements you hate. No one is condemning you for disliking something in life. Particularly that which makes us sweat. The fault comes if you want to be stronger, faster, and healthier and you are purposefully avoiding the things that will help reach those goals. Find the right attitude and get after it.

3. Stop taking "I don't wanna" for an answer.

• Set your workout plan and stick to it. Make the time. Yes, listen to your body-- don't force workouts or activities during injury. Common sense still applies. But if you aren't injured, be honest with yourself and get to work. Stick to your weekly routine of set days, no matter what the programming calls for. Your coach has a larger scope in mind, and that's the best part about having someone else create workouts for you; you won't skip the stuff you really need.

It is the dedicated we see make great strides. And the devil is in the details.

Life isn't a bowl of cherries, after all. To be successful in life you have to take on every challenge, every obstacle that you meet. You can't just pick and choose the ones you like.

- Scott, 7.21.2014

The Jerk

The Jerk

The Jerk

It can make or break you, the Jerk.  It's that tiny difference between a successful lift and the feeling of utter failure.

There you are, having cleanly racked a barbell to your shoulders, spectators cheering your name, a few even shouting quick motivational cues. You can feel the positive vibes. All eyes on you. Your adrenaline soars for an attempted personal record. A deep breath in, you brace, you dip, you drive, you drop under, aaaand... you miss lock out.  Hopes fall to the floor like a barbell full of bumper plates.

What a jerk.

Just like our focus on the Snatch and the Clean from previous years, all pieces of Olympic Weightlifting deserve attention in our pursuit of fitness and athleticism. Specific goals include overall strength, power, and coordination, while maximizing ROM and focusing on results.

Which brings us to the Jerk. That aptly named element of Oly Lifting that exists as part of each summer Olympics.

Olympic Jerk

Usually in conjunction with the Clean, the Jerk is a completion of taking an implement (typically a loaded barbell), and moving it from shoulder height to overhead. But it also can stand alone as its own lift and the move deserves a focus in itself.

Particularly because the Jerk is a dream crusher.

It sucks the life out of lifters. To hit a Clean but miss the Jerk can be traumatizing. It cuts you down to size; it picks you apart like a bully. The Jerk senses your weakness, leaves you insecure, and talks shit behind your back.

Like any bully, it needs to be squashed. Yeah, sure, we all know bullies have their own insecurities-- the Jerk is always playing second fiddle to the Clean, nothing but a shadow in the highlight reel of the Snatch. But a jerk is a jerk and needs to be put in its place.

Hammer technique and positioning and you can defeat this brute of a bully.

A handful of start and finish positions can and should be utilized to stage a counterattack on the Jerk. The goal is to build power and muscle strength and also elicit a central nervous system response (memory of body position) for future development.

Pow, right in the kisser.

Split Jerk Silhouette, courtesy of CrossFit Peoria

Jerk Checklist: 1. Set-up 2. Dip 3. Drive 4. Drop 5. Finish (base change to catch position in power stance or split position)

Let's focusing on a couple of these steps in conquering the Jerk...

Set-up Feet flat under hips, bar sits on the shoulders with the grip slightly wider than shoulder width. (A Snatch grip Jerk is a great exercise, but if we're looking at finishing a ground-to-overhead movement, the Jerk will occur in the front rack.)  Elbows adjust to sit below and slightly in front of the bar. Stance is approximately shoulder width. With neutral neck position, head is tucked slightly back allowing bar to pass.

Drive Extend the hips after a short and purposeful dip before dropping under the bar.  An early drop leaks power.  Use the legs and hips to drive the barbell into the air and past the face.

Drop Also known as the "re-dip," dropping under the bar creates the movement as a Jerk versus just a press.  Actively drive your body under the bar by pushing with the arms to use the barbell as counter momentum.  This is an under-utilized portion of the Jerk, causing misses of the lift when in actuality the barbell was plenty high in the air above the forehead.  It takes confidence in getting under a barbell, and experience in being brave enough to drop without losing stability in the core and midline.  Keep the bar over the center of the body rather than pushing it forward and away from a solid shoulder position.

The Jerk

Again, we use Jerks and related movements at Amplify to foster athletic development, and we can safely perform the lift even while members are learning the movement. See a synopsis from CrossFit.com here.

There are also plenty of great technique and instructional videos out there. Use the following as a starting point:

California Strengthhttp://www.youtube.com/user/CaliforniaStrength

When discussing barbell jerk technique, like other Oly Lifts it's flat out essential to have visuals. So first up is a slow motion Clean & Jerk by Chad Vaughn. Next in line is Coach Mike Burgener, well-known CrossFit instructor and the resident guru of Olympic Lifting. Finally, you see a few videos of elite level C&J, both men and women.

Slo-Mo Clean & Jerk

Coach Mike Burgener (more start-up instruction here)

Hossein Rezazadeh World Record

2013 Women's World Championships

We will not be putting too much emphasis on the kettlebell, but KB Clean & Jerks are a great conditioning tool. They look a little like traditional barbell movements, with similar hip action needed, but are definitely their own exercise.

Kettlebell Clean & Jerk

If we look at the common errors in Jerk development, it would make sense to examine a few limiting factors. What we often find are flexibility/mobility issues, bar path errors, and poor footwork. Overhead strength and confidence might be lacking as well, which can keep an athlete from developing that experience and repetitions with the lift so necessary to make gains.

Mobility We've focused on this in the past, but it is always a recurring theme: maximize your flexibility and range of motion, and your missed lifts will become fewer and fewer (not to mention you'll remain safe through the lift).

• Work all movements overhead: strict shoulder press, push press, push jerk, and split jerk.
• Remember, dropping under in a jerk is a high-skill move requiring balance and coordination. Warm-up is needed, as well as drills to maintain active shoulders. PVC and light loads will help alert the joints, namely the shoulder sockets.

Split Jerk, courtesy of CrossFit Mildenhall

Bar Path In a front rack, if the bar is not moving up past the face correctly then the whole lift is compromised. (IE: the bar moves too far down and away from the body in the dip.) Drop the hook grip, drop the elbows slightly, but remain tight.

• Lose jerks forward a lot? You're probably lacking the upright upper body strength and positioning, and maybe even the confidence, to get a good drive on the barbell. Correct this while keeping your chest and shoulders up on the dip and keeping the bar over your midline.
• Actively push yourself under the barbell as you drop. Drive fast under the bar, finishing with your head through yet still neutral. Maintain active shoulders, even after the catch.
• Keep pushing the bar upwards and move your body accordingly to finish your lift, instead of chasing the bar around the gym.

Split Jerk, courtesy of Catalyst Athletics

Footwork Perhaps overlooked in importance is our footing while dropping under the bar in the Jerk.

• Push Jerk: Move the feet from your start to finish position, jumping to landing if that helps, with a slight move in feet. No need to land super wide; you may get lower in your drop but it doesn't necessarily help stability in the lower body.
• Split Jerk:  This is the go-to for most Olympic athletes to drop deeper for potentially heavier weight.  Keep the bar over your center mass and move your feet in a lunge as you re-dip.  Since we can't get as much elevation on a heavier barbell through the drive, this allows a lifter to get lower underneath in the catch. Feet go as wide as a Push Jerk, but obviously split-- keep forward shin mostly vertical and back knee slightly bent. Finish your lift by pushing the front foot back a shuffle, then the back foot moves to return feet under center. This keeps the bar from moving forward too much as the lifter stands up fully.
• Squat Jerk: Landing is similar to a Snatch Balance, but this is quite the difficult move requiring enough mobility for a narrow grip overhead squat. Drop is fully into a squat. Some flexible Olympic athletes can be seen using the Squat Jerk in competition.

Jerk Footwork, courtesy of CrossFit Invictus

Now get to work standing up to that Jerk. Stay strong, friends, and remember to seek help from a trusted adult if needed.  And if you happen to get knocked down, wipe the dirt off and get back up fighting. You'll be better for it.

-Scott, 7.7.2014

Jerk Store

Food = Fuel

Fuel = Food

Food = Fuel

Nutrition. Such a wide-ranging subject.

In fact, in looking at the topic of nutrition, it would be far too difficult to do it justice in just one write-up. There are so many great sources to cite and possibly hundreds of related angles to present and debate. A daunting task for one man and one article.

So instead, let's focus on just one aspect of things: thinking of food as fuel.

Fuel for your workouts, yes, but also fuel for your day.

The human body is like a well-oiled machine, my friends. You are a high performance sports car. A .372 HP twin turbo engine with automatic transmission and overdrive, including an integrated navigation system, front, rear and side airbags, automatic air conditioning, and cruise control.

But here's the funny part: you are extraordinarily fuel-efficient.

I'm the Driver

We have nutrition challenges here at Amplify each year to help members figure out their own bodies... what works and what doesn't, what can be cut out and what should be added, what vices exist, etc. In fact we just ended a sugar detox challenge for those who were interested, and despite it being very difficult (particularly at the start), lots of positive feedback has come in as a result.

"I just feel better," seems to be a common phrase.

And what a great point that is. See, it cuts to the chase... no fluff, no BS. Tells it like it is. Eat well to feel well.

It seems that growing up, if a person's family doesn't teach the basic concepts of eating the good food before the treats-- the desserts, the truly "good" tasting stuff-- then the ingrained bad habits are extremely difficult to overcome. Seems obvious, right?  Years of unhealthy eating catches up quick. Especially with sugar overdose, the brain locks in to a mindset at the neural pathway level that looks very similar to drug and alcohol addiction. This is what many reports have been showing, and the very issue that the new movie Fed Up examines.

But even if treats are secondary, even if in our development we are taught to suffer through the bland, healthy food on our plates before getting to dessert, there is still a message that gets sent. A subtle, little subliminal mistake morsel.

If we always see food as a reward, it will remain as such.

It's not on purpose. No, parents obviously mean well with this standard set at the dinner table. I, myself do the same thing with my own kids. It's not an easy road, and we all know that.

So what was the mistake again?

It's the thought process. Treating food as a reward.

Animal instinct is to eat for function.  Human reality is to eat for fun.

Want/Need

Maybe it's not fair to call it mistake, however. Perhaps that's a harsh claim. Because eating a meal itself should in fact be enjoyable. That's why real food usually wins the battle against supplements; nutritional sources often list the actions of chewing and swallowing as important parts of the eating process... for both the body and the mind.  [1] [2]

Also worth mention is enjoying the more modern, wholistically healthy act of socializing with family or friends.  Supporters of the eat real food mantra want us to realize that fueling up and replenishing our bodies by actually eating breakfast, lunch, dinner, and other mini-meals is integral to digestive health. It's a fun and fundamental part of the human experience.

We're not just animals, after all. We are intelligent animals. Purportedly.

So what if we combine the two notions from above: we should eat for function and for fun?

Now the food = fuel equation completes itself. It matches our wants and our needs. We need good food to thrive in our daily lives, and we also want it to taste good. Not unreasonable at all.

This isn't an "I'm bored, what's in the fridge?" concept, obviously.  And it isn't an "I've been good all week, I deserve an entire pizza!" rationalization either.

It involves the belief that food can taste good and can actually be good for us at the same time.  Especially "good" if we look at the function it serves.

Fuel for our day.

Our brain runs on carbohydrates.  Our muscles do the same, and replenish with protein.  Our body systems use fats in so many ways... it's unfortunate they get such a bad rap. [1]  These are our calorie providing macronutrients, and with help from vitamins, minerals, and the almighty water, our day to day tasks can be completed. We live long and we live healthy.

More specifically, as it applies here, food is the fuel for our work and our recovery.

Are you about to hit a strength workout?  Are you going into a rough MetCon? Will the work be short and uber-intense, or will it be long and arduous? And if the physical work is done for the day, what will the post-workout meal plan be?

All essential questions when looking at food as fuel throughout the hours of your day.

So where do we search for literature on such an idea?

There are so many resources out there that it may be difficult to sift through the web to find the experts, the authors, and the organizations that really care. Those who are in it for more than just a financial gain. Information ranges from a strict paleo diet plan to a general look at macronutrient ratios, from a more specific focus on the addictive nature of sugar to the benefits of just flat out eating real food.

Food vs. Product

Even for those who aren't complete newbies to the concept of looking at food as fuel, finding solid resources can be difficult. Please share in the comments if you have your favorites.

As a start, here are a few sources that may be worth your time:

Whole9 Nutritionhttp://whole9life.com

Mark Sissonhttp://www.marksdailyapple.com

Robb Wolfhttp://robbwolf.com

Paleo Table http://paleotable.com

Once we start to see food as a fuel for our body system we can find worth in healthy eating while still enjoying food. And while still having treats as our "cheats," for that matter, if we so choose. With regards to pros and cons of being strict with your healthy diet, find out what works for you. Get to know your body and your habits. And, finally, enjoy yourself. See below.

Recommendations & Questions: 1.) Find out what works

• Toy with things a bit and test out your personal responses to certain foods, specifically before and after working out.
• Do you need more calories going into a workout?  Do you function better with a certain type of meal or pre-workout snack? And what about afterwards... what post-workout replenishment leaves you feeling the best by the end of the day or the next morning?
• Record and remember what gave the best results. Seek potential help from a coach or a licensed dietician.

2.) Know your body and your habits

• Decide what will produce the most optimal results.
• Do you need a regimented dietary plan?  For instance, will writing down a food log benefit you? Are you the type that needs a strict plan of serving sizes, nutrient break down, etc.? Or will you be good enough with eyeballing foods and portion sizes?
• Don't forget sleep and its function as it relates to recovery. Combine good eating habits with good sleep habits for best results.

3.) Enjoy yourself

• My final addition to the nutrition discussion is to allow yourself to enjoy life with food. More specifically, to allow a cheat here or there.
• Will allowing a cheat meal spiral out of control? See number two above. Have an off meal or maybe an off day? Don't throw out the entire day or week because of it-- you wouldn't take your car to the impound because of a flat tire. Just had that second or third alcoholic beverage? Enjoy it.  Don't beat yourself up over it.
• If you feel off track, slap yourself on the wrist and get back to your healthy habits. But for crying out loud, you're only human. Don't stress any more than needed. Eat, live life, and see the big picture.

For now, there's a look at the concept of using food as fuel. So fill 'er up with some high octane nutrients and get after it.

Your mileage may vary.

- Scott, 7.1.2014

Hershey's

Time

White Rabbit

Time

As the new adage goes, "a one hour workout is only 4% of your day."

But hell, let's tell the truth here... we could all use more hours in the day. Especially if this extra time were to involve something we actually want to do. (Not filing those TPS reports.)

For instance, I'm currently typing this with a 2-month-old baby on my lap.  Not that you necessarily care, but the point is that you, me, all the faces we see day in and day out-- everyone we meet is fighting their own battle with time. Multitasking isn't just for procrastinators. It's our reality. Which says something about our 21st century lifestyles and the apparent need for stress relief, doesn't it?  Perhaps a topic for a different day.

For now, ponder if you will what you would do if time was no element. We could press pause on the game of life and master the piano... or read a hundred books.... or maybe build an epic waterslide.

I'd probably take a nap, in all honesty. Well, after the waterslide thing.

In the realm of fitness, without a ticking clock the options would be limitless as well.  Simply spending one or two hours working through a series of Back Squats or hitting a fun yet arduous MetCon or even hammering an area of weakness would all be no issue.  All very important, and all topics in articles I've written in the past.

Yet without the time to do these things, obviously none of them can happen.

So how can we stop time?  Or at least, how can we prolong the onset of the aging process?

Stop Time!

Each summer it seems I make mention in writing that this time of year can be two-fold in purpose: these are the months to do great things with family and friends. And these "things" are essential to life. Go, do them, and enjoy the social health development. But if you have the time, if you can create the space in your busy personal schedule, summer can also be the perfect chance to get your workouts in and reap the benefits come fall.

Since we can't time travel (yet), we'll kickstart the Words of the Week for summer 2014 in familiar territory: behind the hands of a ticking clock.

Back to the Future Delorean

How to make the most of your time in and outside of the gym:

Step 1: See the big picture You have three months of great things ahead. Three months to work on your strength and conditioning. It doesn't have to happen in one workout. Set a one month goal.  Set a summer goal. If you want: set lots, aim high.  But see them through.

Hold yourself accountable with one of our nutrition challenges, or keep a journal or workout log to hit correct lifting percentages and also to see your progress.

I don't know one serious lifter who doesn't know their one rep maxes on every lift and at least ballpark percentages off the top of their head.  I don't know one serious athlete who doesn't understand what their max effort feels like and how to test that threshold during training sessions.  Likewise, I don't know one CrossFitter who is content with their current skill set or fitness level.  That's the best part-- there is always more to do. But it takes time, people. Let it happen in small chunks, like summer.

Step 2: Plan ahead If you come to Amplify we already set the daily WOD for you, so that's easy.  But by planning your set days each week, checking the workout and any related videos ahead of time, and coming in with a plan of action this not only shows true commitment but it's also mentally easier once you set foot in the gym.

I don't mean you should obsess over your future or what's to come; I'm talking about knowing what you'll expect of yourself come "go time."

And let this be my yearly reminder to warm-up properly. We're all sore. We know... just walking up those stairs sucked today. So get in here and roll out ahead of time whenever possible. Can't fit in extra minutes before or after your class?  Foam roll at home any chance you get. Time manage to make the most of your hour in the gym, and you'll find yourself with more hours out of the gym to do the things you want (or need) to do.

Step 3: Intensity This, ladies and gentlemen, is your true time saver.  Your time turner, à la Hermione, you silly muggles. Intensity in CrossFit is a savior not only from hours of long, slow endurance training like the cardio trance dance of the elliptical, but if used correctly it's also a savior from overtraining.

We can slow down the clock on the aging process by limiting the oxidative stress of extreme physical training.  Some is good, more is not necessarily better. Yes, intensity is key.  But no, you don't need to spend hours breaking down your body systems. Especially without proper recovery.

Call "TIME!" on your workout and, once you can walk again, leave the gym for rest and relaxation. Well, okay, leave the gym for the normal stresses of every day life. If you keep the intensity up in your conditioning and your time under duress at appropriate levels, you not only make gains but also keep overtraining from spiraling out of control.

Spiral Clock

So there it is; a three step process as common sense reminders each year.  Make the most of your time each day, each week, and each month this summer and always.

My aforementioned baby girl stirs, letting me know my time is up.  At least for now. So I'll end with this thought, then leave you to your musicianship, your reading, or your napping...

An hour in the gym may be just 4% of your day, but when utilized correctly it's the catalyst and the conductor to a lifetime full of results. That one hour can stop time, or at least temporarily put the world on hold. So hold it close and use it wisely, since time can pass through your fingers like the sands of an hourglass.

Here's to another great summer! See you on the waterslide.

-Scott, 6.16.2014

Hourglass of Life

2014 CrossFit Open: The Amp Community at Large

After the Open: The Amp Community at Large

Another CrossFit Open has come to a close, after 5 weeks of physical tests and mental challenges, ending with an inevitable Thruster/Burpee combination-- which everyone now realizes tastes exactly like... burning.

CrossFit Amplify had over 100 members register for this year's Open competition, by far exceeding any expectations the coaches had about involvement.  This was also one of the largest numbers in the Midwest and North Central Region.

We set a lofty goal of around 75-80 athletes, and had hopes of hitting that mark only because of increasingly solid involvement over the past few years.  Our experienced members are good about passing on encouragement to newcomers.  In fact, our gym is better than just "good" about things like that-- yes, the Open is a great bonding experience but it's because of the Amplify community, not because of the weekly workout.

Let's be honest: the weekly workout is always horrible.

It's not necessarily a bad workout choice, per se, although sometimes the Open includes skills or movements that not every CrossFitter has.  (IE: double unders, chest to bar pull-ups, muscle-ups, etc.)  Moreso, the issue is that even at just 7 or 8 minutes in length, the Open workouts are enduring tests of work capacity and stamina and mental fortitude and sheer will.  Gut checks.  Suckfests.

As Amplify coaches we always set the weekly Open workout as our Friday WOD.  This proves to be fun and exciting to have our entire gym, Open athletes or not, push through the same workout as everyone else in the world... including the elite athletes.  You know, those ab-ridden, superhuman TV stars even our non-CrossFit friends and family can watch on ESPN each July. ("Can you do that?"  "No, mom... *sigh* Those are the elite."  "Well you're elite in my book, sweetie.")

And how do we stack up in comparison to the rest of the world?  For us mere mortals, fair. Average. Maybe above average.

But that brings us to the point.  Bigger than all this, more importantly for our trainers and members, is the exponential growth of Amplify unity.

It gets difficult to put in writing without making it sound trite.  I've touched on this before.  (Check it out HERE, you carnies.)

It always ends up sounding a bit cliché or repetitive: the community at Amplify is amazing.  The feeling of family is unbelievable. The people here are incredibly supportive; it's more than just a gym.

Yet it's true.

We often have athletes complete a skilled movement for the first time during an Open workout.  Have only done a few double unders before?  Knocked out 30+ in the WOD.  Can hardly get one chest to bar pull-up?  Got 10 before the time cap.

A submitted score will never show the emotional struggle or the small accomplishments or the uproar of a spontaneous cheering section at our gym's Friday Night Lights.

To hammer this point home, this Open season my wonderful wife, Sarah, and I welcomed a baby daughter to the world.  Little Elliott.  She was born on one of those Friday nights, during 14.4 in fact, while much of Amplify was cheering each other through endless Toes to Bar and Wall Balls and Power Cleans. I could sense it without actually being there.  And as we shared the great news with family and friends, making it Facebook official of course, best wishes and comments poured in from our friends at Amplify. ("Future CrossFit Games champion!"  "So when will Sarah complete this week's Open WOD?" many joked.) I'm also sure that a warm welcome will be waiting as we bring the baby in to see our Amp family for the first time.

This, this is the stuff that can't be seen in the numbers or the final results.

And now the waiting game begins, at least until April 14, as we see how our top rankings file in place in order to bring a team to Navy Pier in Chicago for the regional fun.  (Read about how regional invitations work on the Games site HERE.)

Last year, CrossFit Amplify had initially missed advancing to the North Central regional in the CrossFit Games by one spot.  Top 30 teams move on from the CrossFit Open. We were 31st.  That is, before all the declarations took place with the North Central individuals and teams. After all was said and done we did in fact qualify a team for the 2013 regional, to go along with Kristin, our individual female athlete and resident badass. It was all a whirlwind of disappointment and excitement and frustration and pride... but a great learning experience in all aspects.  (Check out a more detailed wrap up of last year's regional action HERE.)

So we wait again with only hopes and guesses for 2014.

And whatever the outcome, whatever comes of our team, I know that the 100+ other Amplify members will be there cheering on Kristin and uniting in the experience once again. If the team qualifies it'll just be the paleo icing on the cake.   Because, in essence, the effort of the top athletes at the regional is the work of many.  Yes, of course our competitive athletes do the work, day in and day out.  But the team is in fact the Amp community.  Those few on the big stage are representatives of us all.

That's the stuff that the Open season is about.

Once again I am more than proud to call all of you, the CrossFit Amplify community, our "team."  Cheers to those of you who took on the 2014 Open, and welcome to those who will join in the carnage of 2015.

Now please, let's vow to never do that combination of Thrusters and Burpees again. Well, at least until next year.

- Scott, 4.3.14

Amplify's 2014 CrossFit Open Leaderboard

2013 CrossFit Open: On the Bubble

After the Open: The 31st Team

It's official. CrossFit Amplify has missed advancing to the North Central regional in the CrossFit Games by one spot.

Top 30 teams move on from the CrossFit Open. We are 31st.

The CrossFit Open brings 5 weeks of physical tests and mental challenges, and came to a close this year with a grueling and fast-paced take on the classic "Fran." It also came to a close with disappointment, in a way, because we have worked so hard and have missed out by so little to represent our gym in regional competition.

This week I personally attempted the final workout, 13.5, two times. And I hate to repeat Open WODs. Both times I expected to move past the first 4 minutes of work to gain the "bonus round," achieving time for more repetitions and contributing to the total team score. Many of our other members expected the same. Falling short of a score of 90 by just three reps (and in the case of others, just two reps or even one measly pull-up) meant no chance of additional work. No chance of a better score. And now no chance of bringing a team to Navy Pier in Chicago for the regional fun.

I stressed over this workout more than previous weeks this Open, and felt like I let the team down after Friday night's WOD. "It was in my wheelhouse... I should have done better than that," I thought. I'm sure I'm not alone in this-- others probably felt the same way. I was legitimately dejected, but knew I had another chance. I knew we had more chances. Redos are part of the Open, especially for the teams. But as it were, the scores didn't fall where we wanted them to. Oh, don't get me wrong-- the efforts were there this weekend. In most cases we writhed on the floor in complete oxygen debt, left only with the agony of mental defeat and the taste of "Fran" coughing up from our lungs. Still with a chance, we were reluctantly glued to our computer screens with hope while time ticked down on the 7pm cut-off on Sunday. After all was said and done, scores filtered in and validated what we feared: we were 31st.

As I Fran-coughed all night and had the time to think more and more about things this week, I realized I really didn't have one more rep in me. At least not this time, at this point in my life and fitness journey. I poured as much into this week's test as I could. We all did. And we have to be okay with that. It's the same thing we all have to accept sooner or later-- failure. At some point, something is going to beat you. It's been said before: Failure is an important part of CrossFit.

We did what we could, and came out one spot short. So it is.

There is a 31st team in every region. A 49th individual too, just missing out. There will be a fourth place finisher in each region that doesn't qualify for the Games. As long as competition exists, there is a "one-spot-out," a "just-missed-it," an "on-the-bubble" everywhere, in everything.

In these 5 weeks, and in a year since the last CrossFit Open, we've developed that much more camaraderie and unity at Amplify. Things you can't see in writing. We have proven that this community of people that have a common goal can come together and have fun doing things we never thought possible. Many of our new members succeed weekly with feats to mark off their CrossFit checklist. Many of our experienced push themselves to a point of exertion that borders masochism. That struggle and suffering bonds us, no matter where we fall in our team ranks.

We have taken a fitness regimen and had some competitive fun with it-- taking the already time-intensive CrossFit workouts and placing our fitness against others across the area and across the globe. We're 389th in the world, after all. Not a very impressive number, maybe, but there were almost 3000 teams registered this year and 138,000 individuals.

When it comes down to it, I am ultimately reminded of something important by my wife (might I add, my smart and beautiful and understanding and compassionate wife...). As I sat and worried about team scores and watched as we were bumped spot by spot out of future competition this season, she said something that rings true. Something she didn't know I picked up on.

"CrossFit isn't just about the competition," she said.

And it's not.

I am more than proud to call all the CrossFit Amplify members our "team." No matter what week or time of year. But more than that is the reality we see day in and day out...

Each and every person here, in the gym, putting work in by sweating and struggling to better themselves is not measurable in a score of repetitions.

Well done, number 31. Cheers to us. Now back to work we go.

- Scott, 4.8.13

EDIT: The Qualifying Team!

Well, well, well.  So that happened.

In a turn of events where advancing teams opted out of Regional competition because of one reason or another, CrossFit Amplify was in fact asked to compete in the 2013 North Central Regional.

We qualified!

Humbly accepting the invitation for advancement and putting our top 6 athletes in contention for the weekend, Amplify was going to Navy Pier excited and honored to be competing with the region's best.  Kristin M. was already an individual qualifier, so that put Cynthia G., Michaela O., and Kayte K. as our female representatives.  Our men included Erik M., Sean O., and Joey T.

Prepping for the posted team workouts, the group did their best on short notice to specifically ready themselves for Day 1: Team "Jackie" and then the dreaded Muscle-up/Overhead Squat workout.

To state the obvious, the muscle-up is a tough exercise.  Our women went in with a combined lifetime total you could count on one hand. But nonetheless, we took the competition stage early Friday morning, May 31, with nervous energy and a chance to prove our worth.

Right off the bat, Cynthia and Sean put forth a 25th place effort in "Jackie" and the team set their sights on the Everest facing them: advancing to Day 2 through Events 2 & 3-- the Overhead Squats and Muscle-ups.

Heading into the Overhead Squats, the ladies threw up great numbers on the barbell as the men went to work on their muscle-ups.  Completing a huge number of 48 muscle-ups in 7 minutes, the 3 guys switched off and went to work on the OHS.  Joey and Erik put forth #235 efforts and Sean hit a massive #255.

The Amp women set solid squats and rested their shoulders to switch positions to the rings. The time had come.

Cynthia set up to take the rings first, in an effort to get 3 MU's and advance the team with the minimum rep count for the event.

To the roars of the Amplify Nation of spectators, her first attempt was successful.

Hearts broke as seconds later we all learned her heels had passed higher than the rings, which was against the rules for the event, and thus a "no rep."  With nerves unbroken, she took the rings again and gave her all-- she managed one full rep in the time allowed, while the crowd fought and struggled with every attempt and every miss.  We were there together, after all-- competing or not-- and it was a team effort.

Hugs and high fives all around, the team put forth their best effort for the weekend and we knew it. On the North Central leaderboard for 2013, Team Amplify has a "DNF."  Did not finish.  But in the eyes of this growing community... of everyone from our brand new Elements classes to Amp's veteran CrossFitters... we were there.  We proudly competed.  And with the gained experience and continued mash-up of fun and hard work in the gym, we plan to make waves in the future.

After the team events, Kristin M. went to work as an individual, making the Amplify community proud as she battled through 3 days of tough workouts and great competition to come in 14th overall in the North Central Region.  Consistency and a well-rounded repertoire of bodyweight movements, skill work, and heavy lifting propelled her to that spot. And she deserved it. Her strength of will and experience with competition perhaps shined best as her highest finish of the weekend came with the last event-- she raised eyebrows and finished 8th, ahead of some previous Regional and Games competitors.  Smiling from ear to ear.

Thanks to all who came and supported or cheered on from home. In whatever capacity, it meant a lot, so thank you.  Here's looking ahead to 2014.

Regional pictures are on our Facebook page HERE.