Giving Up

Which came first?

Giving Up

Bailing out. Missing a lift. Saving your skinny little chicken neck.

In weightlifting, it is so necessary to correctly fail that dumping a barbell should be simultaneously taught with how to successfully make a lift. Also very necessary is to know when to cede to a workout or give up on a fatigued movement.

Which came first, the failure or the lift? The concept of "giving up" creates such a negative connotation that the motivational nonsense spread through life nowadays gives the impression that anyone willing to give up is a failure. Weak, inadequate, and/or inferior.

No better than a shivering chick... a wet newbie peeping for its mama hen.

Quite the contrary can be said when we look at making or failing a lift, whether it be a power lift like a Deadlift or a Squat, or an Olympic lift like a Jerk or a Snatch. It is those athletes that know how to bail out that keep themselves safe, healthy, and strong.

Those athletes that have trained the correct bar path in order to efficiently make a successful lift know this. When something goes wrong, when a movement is incorrect, even in the slightest, failure means you live to lift another day.

Plus, heavy squats are always the go-to fix for chicken legs. So the skill of dumping a barbell helps to correctly use the progressive overload principle.

For those who haven’t failed, their potential in whatever endeavor they seek in life has not been fully realized. They haven’t tested the upper limits of their capabilities. In weightlifting it's knowing how to safely fail that shows strength through intelligence.

Like a smart, egghead brainiac, strength can come in many forms.

Similar to weightlifting, if a gymnastics movement or other bodyweight exercise starts to lose efficacy, if the body is shutting down to a point of inefficiency, then giving up is a necessary evil. Sure, there are times to drive ahead, to push through fatigue and complete a workout as it was written. The mental gains are particularly worthwhile in this regard, so long as the movements are still safely executed. But the moment where one puts themselves at high risk for injury, at risk for overtraining or under-recovery, this is the time when a workout becomes completely negotiable. At this point, the decision to end a session early is not weak in any regard; it is not incompetent or pitiful. Instead, it is mentally strong. It is egotistically impressive, actually. Realizing that range of motion is breeched and safety is compromised is in fact a very, very strong attribute.

Know when to fold 'em. When it's time to "snuff the rooster." This is tricky, for sure, but highly necessary in strength and conditioning.

Dan Maggio has done such a great job at succinctly highlighting the specifics of intentional bailing from a lift that it deserves reprinting here to his credit on how to implement this into your training.

How to Miss a LiftWhen teaching/coaching weightlifting related lifts, the FEET MUST ALWAYS MOVE in order to get the base of support out from under the falling bar. [Source: The Importance of Missing Lifts and Bailing Out]

• Bailing out of the Back Squat: Release grip on bar, push chest and head UP to pop the bar off your back, JUMP feet forward to avoid the bar hitting your heals if you land on your knees.
• Bailing out of Front Squat: Release grip on bar, drop the elbows as you simultaneously JUMP your feet back and push your hands to the ground. Not jumping your feet back can cause the dumped bar to crash on your thighs and knees. (This bail is the same as bailing out of a Clean.)
• Missing the Snatch (in front): Actively EXTEND arms forward. JUMP your feet backwards.
• Missing the Snatch (behind): Actively EXTEND arms backward (as if giving “Jazz Hands”). JUMP FORWARD quickly to avoid the bar landing on shoulders or back. It is vital to extend the arms backward fully to create more space and avoid collision.
• Missing the Jerk: If the barbell is already moving forward, JUMP the body back while pushing the bar away. Similarly, if stability is not maintained and the barbell drifts backward, JUMP forward away from the weight.

Someone's gotta work on their 10 components of fitness...

Humpty Dumpty had a great fall... As far as "giving up" goes, we're on the topic of succumbing to a lift or movement in a positive, thoughtful way. Not just being lazy or unmotivated.

In reference to being smart with a conditioning workout or to avoid overtraining/under-recovering, some specifics have been highlighted in past articles. Check "MetCons" and "Progress" to get the full explanation.

Our basic concept is always to pursue lifelong fitness. If we're looking to stay healthy for years to come, then one day does not make or break a workout regimen. However, one day can turn into a week, then a month, and so on. So therefore, since a longer term view on fitness best serves our ever-aging bodies, then pushing to a point of immense fatigue is a slippery slope. Particularly dangerous is exercise addiction.

All the king's horses and all the king's men can't put an addict's fitness together again.

One must ask some important questions: "Am I working hard because this will gain me the necessary muscle breakdown and/or cardiovascular stress?" vs. "Am I doing this because I'm stubborn and masochist and want to prove something to myself?" Be honest.

In other words, be cautious of forcing a conditioning workout if you crash and burn. Once you bonk, die... lay an egg.

Finish what you started if you can, sure, but only if is still safe in the realm of total work. For example, is the run mileage just too high? Burpee reps too many? Barbell weight too heavy? Plus, will you be sore and out of commission for the rest of the week? Time to be smart and give in.

A full week of quality work is more beneficial than one day of feigned glory.

As I've stated before, if a lifting session or post-workout skill work aren’t going well, then a new PR or your first muscle-up probably won’t happen on your 20th, 30th, or 100th attempt. Being persistent is one thing, being stupid is another. Stop. Cut your losses. Look ahead to the next day.

This is a plan of action where giving up is actually moving forward.

So off you go with brains and brawn. Never be chicken to check yourself before you wreck yourself.

- Scott, 6.22.2015

Progress

Baby Steps

Progress

Baby steps, they say.  As if results won't come any other way.

Work, benefit, build gains, and work again.  Slow and steady.  Bit by bit.

Yet here's the funny part: if you've ever been around a baby, you realize they actually change dramatically in the span of a month or even just a week.  In fact, it's almost as if toddlers take on new characteristics each day.  One day, not walking; the next, cruising around and getting into everything.

Sometimes strength and conditioning benchmarks are the same way.  There's almost a dichotomy to it. During any typical week progress comes crawling in, slowly but surely. Personal records in one rep max attempts can be hard to come by, but with steady volume and progressive overload, work capacity increases.  In turn, muscle cell recruitment and contractile strength improves.  But also, every once in a blue moon things just click.  Gains come fast.  People turn around and ask "When did you learn how to do that?"  Your coach celebrates as much as you do after a multiple PR week.  You hit an Olympic lift or a gymnastic movement with such technique where it just feels right-- balanced and easy, as mindless as walking on two feet.

It's been another summer of hard work.  Another summer of blood, sweat, and maybe even some crocodile tears.  We put in time at the gym, through some hot summer days.  Lifting and pushing and pulling and running and jumping and...

We're always in pursuit of more, at least in the fitness world.  We get a little taste of success and it's like chocolate cake to a one-year-old.

Nom Nom Nom

And like infants, onward we grow in our fitness journey, holding on to whatever we can in order to gain balance and make our way across the living room of life.

Sure, some of us are more developed.  Out of diapers and more like snot-nosed kids or even pimple-faced teenagers, in terms of progress.  But even the most gifted athletes of our time are still pursuing mastery in physical fitness.  Every single person wants to be better.  Rarely does anyone ever feel safe or mature, in relation to strength and conditioning.

Yes, of course we grow old.  But we remain perennial newborns in so many ways.  We're always struggling to perfect certain skills or movements; we're always aiming for better conditioning or overall strength.  Weaknesses can be fought, but in many cases it's a series of constant, frustrating temper tantrums.   Sometimes we just need a nap.

So. Tired.

So is there a way to optimize our progress in physical fitness?

Recommendations:

• Be patient.Progress can come in waves.  These are still baby steps, just larger in stride, really.  And like a toddler learning to walk, there may in fact be steps backwards as well.  Hiccups; bumps in the sidewalk.  Use these as reminders that nothing comes without hard work.  Stick with it.

• Be persistent. Consistency pays off in the long run.  Quality time spent pursuing your fitness goals will allow your body a chance to see results and your mind to benefit from the experience.  This is a potent combination, and strikes a confidence in oneself that only fuels more progress.  Feed the fire.

• Know when to quit. If a lifting session or some post-workout skill work aren't going well, then a new PR or your first muscle-up probably won't happen on your 30th, 40th, or 50th attempt.  Being persistent is one thing, being stupid is another.  Too many falls on your diaper butt and it's time to change your pants and go to sleep.  Cut your losses.  Live to work another day.

ipood

So, as the Words of the Week articles come to a close for another summer, I wish everyone good luck once again in becoming better than yesterday in all that you do.  Stay at it and progress will come, even if it is little by little.

Thanks for taking the time to read, this summer and always.

See you kids on the playground.

- Scott, 8.25.2014

baby chuck taylor's

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

Garage Games: Amplify Open

April 12-13, 2014

We are proud to announce the Second Annual Amplify Open!  After the CrossFit Open, come show the Midwest what you can do.

Individuals will be on Saturday. Masters and Teams will be on Sunday.

Cost: $80 per Individual, $185 per Team. Check in time: 7:30am. Start time: 9:30am.

Teams will consist of 3 Athletes: 2 Males and 1 Female Divisions: Men's Rx, Men's Scaled, Women's Rx, Women's Scaled, Team Rx, Team Scaled and Men/Women's Masters. Division Limits: 30 Individuals per division, 35 Teams.

Registration Deadline is March 25: http://www.thegaragegames.com/events/2nd-annual-amplify-open/ Facebook Event page will post updates: http://www.facebook.com/events/287607211389657/

Check the above links for information regarding workout movements and other information.

Several Sponsors have committed to the event: Reebok Quest RockTape Progenex FitAid Fight Through Atlas Wraps SoRock Lululemon of Naperville

ANNOUNCEMENTS FOR THIS WEEKEND: - Doors will open at 8am on Saturday and Sunday. - First event will begin at roughly 9-9:15am on Saturday and Sunday. - There will be no spectator fee for this event. - Look for event parking across the street from Amplify. - If you haven't filled out a waiver from the Garage Games site, they will be provided at the event. - Saturday division order: Men's Scaled, Men's RX, Women's Scaled, Women's RX. - Sunday division order: Team Scaled, Team RX. - Team WOD changes: Team WOD #1 will have a time cap of 16 minutes.  On Team events involving pistols or DB Snatches, alternating is not required but you must do 10 each side.

2014 RESULTS

2014 Amplify Open RESULTS

2014 WORKOUTS

Individual WOD #1 6 minute time cap. Add a second to the 6 minute cap for every rep not completed.

RX Division 30-20-10 Wall Ball Shots (#30/20) Toes to Bar

Scaled Division 30-20-10 Wall Ball Shots (#20/10) V-Up (hands and toes touch at the top of the V-Up)

Individual WOD #2 6 minute AMRAP Score = total reps.

RX Division Squat Clean to Thruster Ladder

Athlete must complete 4 reps of the indicated weight before increasing to the next level. A pause after the Squat Clean is NOT allowed. If the athlete has time remaining, AMRAP the final weight. Athlete responsible for changing their own weights as indicated.

Men Rx: #135/#155/#185/#205 Women Rx: #85/#105/#135/#145

Scaled Division Power Clean to Shoulder to Overhead ladder. Athlete must complete 4 reps of the indicated weight before increasing to the next level.

A pause after the Power Clean IS allowed. If the athlete has time remaining, AMRAP the final weight. Athlete responsible for changing their own weights as indicated.

Men Scaled: # 115/#135/#145/#155 Women Scaled: #55/#65/#75/#85

Individual WOD #3 8 minute time cap. Score = total time. Add a second to the 8 minute cap for every rep not completed.

RX Division 35 Pull-ups 75 Double Unders 30 Handstand Push-ups 75 Double Unders 35 Pull-ups

Scaled Division 30 Jumping Chest to Bar Pull-ups (CrossFit Open Standard) 150 Single Jump Rope 10 Wall Climbs (chest to touch wall) 150 Single Jump Rope 30 Jumping Chest to Bar Pull-ups

Individual WOD #4 12 minute time cap. Score = total time. Add a second to the 12 minute cap for every rep not completed. 15 Pistols per leg. Do not need to be alternating.

RX Division Row 75 Calories 30 Pistols 15 Hang Snatch, Power or Squat catch (#145/#100)Scaled Division Row 75 Calories 30 Goblet Squats (#55/#35) 15 Hang Snatch, Power or Squat catch (#95/#65)

Team WOD #1 16 minute time cap. Add a second to the 16 minute cap for every rep not completed.

25 Double Under buy-in per athlete before the start of each movement. Each athlete must complete 20 reps in a row per movement until the team reaches 60 reps. Remaining 50 reps of movement can be split anyhow.

RX Division 110 Wall Ball Shots (#30/#20) 110 Toes to Bar 110 Dumbbell Snatch (#70/#45)

Scaled Division (*30 single jump rope buy-in per athlete) 110 Wall Ball Shots (#20/#14) 110 V-Ups 110 Dumbbell Snatch (#50/#25)

Team WOD #2 16 minute time cap. Score = total time. Add a second to the 16 minute cap for every rep not completed. Waterfall rules. One athlete must complete the entire complex before the next athlete starts.

RX Division Row 500 meters 20 Pistols 10 Hang Power Cleans (#185/#125)

Scaled Division Row 500 meters 30 Kettlebell Swings (#55/35) 10 Hang Power Cleans (#135/#85)

Team WOD #3 16 minute time cap. Score = total time. Add a second to the 16 minute cap for every rep not completed. Only one athlete can be working at a time. Each athlete is responsible for a set of 40/30/20. Team is responsible for changing out their own weights.

RX Division 40 Back Squats (#135/#95) 30 Pull-ups 20 Shoulder to Overhead (#135/#95) ------------------------------- 40 Front Squats (#95/#65) 30 Pull-ups 20 Shoulder to Overhead (#95/#65) ------------------------------- 40 Over Head Squat (#65/#45) 30 Pull-ups 20 Shoulder to Overhead (#65/#45)

Scaled Division 40 Back Squats (#115/#75) 30 Jumping Chest to Bar Pull-ups (CrossFit Open Standard) 20 Shoulder to Overhead (#115/#75) -------------------------------- 40 Front Squats (#95/#55) 30 Jumping Chest to Bar Pull-ups (CrossFit Open Standard) 20 Shoulder to Overhead (#95/#55) -------------------------------- 40 Overhead Squats (#65/#35) 30 Jumping Chest to Bar Pull-ups (CrossFit Open Standard) 20 Shoulder to Overhead (#65/#35)

Final WODs announced as the week progresses!  Stay up to date on the Facebook Event page here: http://www.facebook.com/events/287607211389657/

LAST YEAR: 2013 WORKOUTS

Individual WOD Tally Sheet

MASTERS WOD Tally Sheet

TEAM WOD Tally Sheet

LAST YEAR: 2013 RESULTS

MENS RX - RESULTS

WOMENS RX - RESULTS

MENS SCALED - RESULTS

WOMENS SCALED - RESULTS

MASTERS - RESULTS

TEAM RX - RESULTS

TEAM SCALED - RESULTS