Dedication

Dedication

In a time where the world seems to have one giant attention deficit issue, loyalty is hard to come by.

After any setbacks, any wane in motivation, any results not experienced quickly enough, we see people jump ship. Abandon their fitness routine, sometimes after just a few short months, and try the next big thing. A perennial search for the new what-next in exercise and nutrition, looking for that quick fix like the cheap thrill of an action movie. Lots of excitement, absolutely no substance.

Spoiler alert: hard work is never easy. The path of least resistance, on the other hand, is.

Not just that, it's also the bounce around that can affect progress with personal fitness. Switching from one style of programming to another, then back again, never settling in to give the body a chance to adapt and benefit.

Even within CrossFit, consistency is key. Variance will get results, but consistency is the glue that can make those results optimal.

Work, benefit, build gains, and work again. Slow and steady, bit by bit. Like a good movie unveiling its plotline, the molding of you takes time.

Say "what" again...

What's the difference between dedication and stupidity?
It's been another summer of hard work. Another summer of blood, toil, tears, and sweat. We put in some dedicated time at the gym, seeing major fitness benefits through the hot summer days. Being persistent isn't stupid, as long as a negative impact doesn't arise. It's definitely a fine line, however, between being determined and being stubborn.

Let's clarify, then. Determination is not just a degree of stubbornness, it showcases tenacity, purposeful fixation, and the will to fight adversity.

Devotion to a program is often the best effort you can give to fitness. One day does not make or break the man. One day does not make or break the woman. It's a series of great things in life that leave the lasting effect. A lifetime of devoted physical movement and nutrition outside the gym matter as well, even with lazy days and cheat meals, or sneaking treats and dietary lapses... you know, the stuff that keeps us human.

Come with me if you want to live.

Where does dedication fit into the process of progress?
Many of us are in a constant fight with ourselves, yet it could be we're in search of something we may not realize we've already obtained. Maybe we have our sights set on a great body. Maybe instead of aesthetics it's a PR on a barbell lift or an addition of a certain gymnastics skill. But remember to take compliments and realize if people notice your progress enough to make a comment then that's direct feedback you're on the right track.

Stay dedicated. Celebrate the little victories and inspire the future you.

With all the push forward, with all the drive to become better than yesterday, we sometimes forget to look in the mirror to realize how awesome we already are.

Yes, our fitness journey is ever-present, and as a writer I constantly push readers towards the next piece of life... what will you do this year? Where are you going? What will you be? But it's also huge for our self-esteem and our overall wellness if we realize that once dedicated, we've actually started to do exactly what we set out to do. This doesn't mean we should become complacent. It just means the process is well underway.

And if it isn't? Okay, well, start today. Set a goal, dedicate yourself to a program, and move ahead with a plan of action.

Mark it zero.

Yippee ki-yay, Django.

Adios, Bart.

Is there a sure-fire way to remain dedicated to physical fitness?
The short answer? No.

Through the ups and downs of motivation, determination, and commitment, anyone's dedication can falter. In particular times of stress or busy personal schedules, our workout routines are affected; we can lose focus or time or energy. It is often easier to go into binge fits with comfort food or beverage indulgences or veg outs on the couch instead of creating time for exercise and healthful meals.

There are some tips, however, to both staying committed and knowing when to change loyalty, if needed. Here are the takeaways I leave to you at the end of each summer.

Recommendations:

• Be patient.
  Progress can come in waves, like a fury of new turns in the storyline of life. Delays in start times; skips in the film. 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.
  Here's the plot twist. 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 50th attempt. Remember, being persistent is one thing, being stupid is another. Too many issues with the program? Dedicated time spent still didn't produce rewards? It is indeed time to cut your losses and find a new focus. Live to work another day.

So, that brings the Words of the Week articles to a close for another summer. As always, I wish everyone the best in becoming better than yesterday in all that you do. Stay at it, remain dedicated, and good things will come... even if it's little by little.

If life is a movie, I can't wait to see what happens next.

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

- Scott, 8.18.2015

Muscle-ups

Muscle-ups

Another milestone worth highlighting, the muscle-up is a particularly challenging movement for those in the CrossFit world who lack any previous gymnastics background.

It's easy to explain why people like them, though; once witnessed, why athletes who first step into a CrossFit gym set their sights on accomplishing a muscle-up.

Plain and simple, the muscle-up looks cool.

Muscle-ups are like that middle school crush-- attractive and popular and seemingly unattainable. And a lot like that fleeting feeling of teenage turbulence, if ever attained, muscle-ups can confusingly become more work than ever believed. It's because we're always wanting more, always striving to be better. One muscle-up is never enough, we want to string multiples together... and efficiently.

Keep these off the hot girl/hot guy pedestal, however, because a muscle-up is just like any other difficult movement in the gym. And there are plenty of those in the fitness sea.

So let's jump in head first to battle this beast from the depths of gymnastics lore and bring the muscle-up progression to light.

Image courtesy of CrossFit Ignite Sydney

What prerequisite strength exists for a muscle-up?
Similar to our previous focus on pull-ups, let's clear up some prerequisites for strength and skill before looking at specific drills in the developmental progression of a muscle-up.

Naturally, we've come to realize the online hate of the gymnastics kip often utilized in CrossFit. "Cheating," it gets called. What's interesting is that we rarely see the sport of gymnastics get bashed for using momentum in competitive programs or in the Olympics every four years.

There's a reason for this: gymnasts, both men and women, have a baseline of muscle strength that allows them to safely use body momentum in their movements and routines.

Pull-up Muscle Groups

Pull-ups Compared to a kip, strict pull-ups are a safer movement for a beginner. A strict pull-up helps develop muscle strength in the latissimus dorsi, the biceps, and to some extent the rhomboids and trees major in the back. These are similar pulling muscles involved in both the bar and ring muscle-up, so therefore it makes sense that a prerequisite for any muscle-up training is exactly that: a pull-up, both strict and kipping.

The movement of the gymnastic kip can be taught on the pull-up bar simultaneously as the strict movement to help embed the concept through routine, yet this involves some quality coaching. While upper body strength is acquired, so is the idea of generating momentum. Proponents of kipping cite the athleticism it requires and develops; coordination is necessary for hip recruitment in order to use swinging momentum correctly. The kip fosters a body awareness akin to other muti-joint movements we see in Olympic weightlifting or sport-specific actions like throwing or jumping.

Kipping practice can be done before or after a workout, although afterwards would generally mean a person works while fatigued. This is not immediately unsafe, but overtrain while already muscle fatigued and that's a recipe for potential disaster.

Just remember that kipping without at least some basis of strength is not productive.

Ring Dips If a CrossFit athlete has a kipping pull-up, the next requirement for the muscle-up is a ring dip. While box dips and stationary bar dips are all well and good, the rings obviously throw a snag into things because of the multiple planes of movement that the gymnastics rings allow. This stabilization is what we are seeking; that shaky movement will eventually tighten up.

Strength development tends to take time for the dips, plus, these are stereotypically quite difficult for women because of the necessary upper body control.

Shoulder Mobility The transition from the pull-up to the dip portion of a muscle-up requires stable but mobile shoulder sockets. Because the ring dip out of the muscle-up is initiated in a deeper starting position than usual, new athletes whose pull is not as experienced and therefore not as high up on the rings tend to struggle to turn their pull over for the transition.

Check mobility videos to maintain a healthy and prepared shoulder. It is an absolute necessity in the grind of a muscle-up; a stable shoulder is needed to turn through the very strength-intensive transition.

Image courtesy of Hammerhead Fitness

What progressions will help acquire a full muscle-up?
Getting the most from your work in the gym means being smart about what scaling options you have and how to correctly move up a progression to the real thing. This holds true with the muscle-up, both of the ring and bar variety.

Below are some options for strength and skill development:

Ring Rows: A great start for the absolute newbie.  The more horizontal the body, the harder the ring row, but also be careful to try and emulate a more upright pull-up motion to work the lat muscles correctly.

• Do keep the core tight and complete the full range of motion for best results.
• Don't think these are for wussies. Ring rows can be brutal, even for the experienced.

Hollow Body Position: Underrated, at least on the pull-up bar, and usable not just as an exercise in itself. As a good counter balance, the hollow position builds core stability while keeping posture, on the bar in particular. This transfers to many other aspects in gymnastics and CrossFit.

• Do practice hollow rocks on flat ground and apply it to your starting position at the bottom of the muscle-up. A tight midline aids the stretch reflex during the loading phase of a kip as well.
• Don't get frustrated. Hollow positioning is not easy. (Unless you grew up a gymnast... lucky.)

Gymnastics Kip: A kip can be small or big in terms of the swing, and therefore can be used to eke out just one additional rep on a set of muscle-ups until failure or during a first muscle-up attempt with a humongous "load-up." Hips are essential, whether on rings or on the bar.

Working on stringing more consecutive bar muscle-ups?  Remember to push away at the top to use a bigger "chest through" load-up swing in the later rep numbers as you near your max. On the rings, work neutral grip and allow the body to swing with hands pushed forward/out slightly to help a full kipping motion for success.

• Do generate power from the hips to get them up and turned over.
• Don't worry if you get a muscle-up, or multiples, and then "lose" them for a day or more.  They come and go quite often. Stay at it.

Transition Work: A few options exist in working the transition of the muscle-up. A common one involves dropping the rings down to ring dip level or below, and allowing the feet to assist in getting from a ring row position to the bottom of the ring dip. See a video here for quick tips.

• Do work over time on using less legs will develop strength in the turnover. This is definitely different than a free-swinging kip to transition, however, so use this in conjunction with the next drill.
• Don't stay put in this drill from the ground. Full hollow body extension on the rings or the bar is quite a bit different and where you want to go with your progression.

Muscle-up Transitions

Assisted Muscle-ups: A coach or partner can be a huge help in assisting that last portion of the pull to get on top of the rings/bar in the transition. This is great when the kip looks good and the ring dip out of the muscle-up can be obtained but it's that pesky transition that is holding everything back.

• Do keep the rings in tight to pull them along the chest to directly under the armpits. Shoot the chest through and look at the toes, if that helps.
• Don't pull to the bar or the rings, pull up and over.

Image courtesy of the Rx Review

Multiple Reps: Once one muscle-up has been achieved, obviously efficiency with multiple reps is the next goal. Kipping out of the bottom of the dip can happen with the legs behind a bit to continue to use momentum. A typical knees to chest kip for the dip can be utilized for those a bit slower and at the starting level of linking muscle-ups together.

• Do work on maintaining a tight midline and great hollow position to maximize hip drive for consecutive reps. At the very top, lean back and fall into the next forward swing.
• Don't get anxious. Be patient for the right time to pull on consecutive reps.

http://www.hookgrip.com Store Instagram: http://instagram.com/hookgripstore/ Main Instagram: http://instagram.com/hookgrip/ Facebook page: http://www.facebook.com/hookgripdotcom Twitter: http://twitter.com/hookgrip Extended version here: http://www.youtube.com/watch?v=hXVNoKDF2Yo The music is the group "The XX" and the song name is "Intro" 2011 Reebok CrossFit Games in Carson CA. July 30th, 2011.

Strict Muscle-ups: In need of a whole other challenge? Dead hang muscle-ups are strictly for those ready. Pun intended. Use a false grip to help the wrist on top of the rings and get a big pull before working to crank the elbows back and chest on top of the hands.

See videos here and here for great visuals on the body positions needed to complete this huge piece of muscle-up extra credit.

Image courtesy of Box Life Magazine

Now you'll really impress the popular kids.

Get a video so you can see yourself move, ask for coaching cues, and then celebrate your success with the public. This is one feat that deserves bragging about. No fish tales, however-- be honest, be persistent, and good luck!

- Scott, 8.11.2015

Injuries

Injuries

You could get injured doing CrossFit.

You could get injured doing Olympic weightlifting, kipping pull-ups, or handstand push-ups. You could get injured while running, biking, swimming, or rowing. You could get injured doing bench press or bicep curls. You could even get injured during a yoga session on your living room floor.

You will NOT get injured if you are sedentary.

Without physical movement, you will be safe from any trauma of muscular exertion and metabolic work. Your body won’t ever experience workout fatigue, oxygen debt, or delayed onset of muscle soreness.

No activity, no injuries, no worries.

At least temporarily.

Instead of injury, of course, you may lose longevity and livelihood. Illness or disease could set in. These aren’t immediate injuries, per se, but are instead quite a bit more devastating.

No activity, no injuries… no benefits.

What issues currently plague human health?
For starters, heart disease is the leading cause of death for both men and women. About 600,000 people die of heart disease in the United States every year— that’s 1 in every 4 deaths. (1)

Each year about 715,000 Americans have a heart attack. Of these, 515,000 are a first heart attack and 200,000 in people who have already had cardiac infarction. Coronary heart disease alone costs the United States $108.9 billion each year. This total includes the cost of health care services, medications, and lost productivity. (2; 3)

Secondly, diabetes is so prevalent now that 1 in 3 Americans born after 2000 will develop Type 2 diabetes. This is directly related to poor diet and lack of exercise. 29.1 million people in the U.S. currently have diabetes; this equates to 9.3% of the population. 21 million people are diagnosed; 8.1 million people are undiagnosed. This results in 27.8% of people with diabetes being undiagnosed. (8)

Finally, obesity rates are alarmingly high in America. No state in the U.S. has a prevalence of obesity less than 20%. This means that more than one-third of U.S. adults are obese— 78.6 million Americans, or 34.9% of our population. Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years. (9)

Are there concerns over the safety of physical activity?
Healthy lifestyle habits, including nutritious eating and physical activity, can lower the risk of becoming obese and developing lifestyle related diseases. We’ve known this for decades.

Obviously the goal is to be as safe as possible while being active. And further, if you believe CrossFit, or any method of fitness, increases the likelihood of being unsafe, then you should find something active that lowers your perceived risk. But if perfect safety is really a concern, then running, weightlifting, and quite a few other modes of exercise should be checked off your list. While we’re at it, be wary of playing pick-up basketball with friends or running around with your kids in the backyard. While these injury rates are often unreported, it’s definitely viable that weekend warriors and Turkey Bowl heroes have an increased risk of injury equivalent or greater than weekly fitness grinders.

The safety first philosophy is always a good one, but major concerns over physical activity, namely CrossFit, are seemingly cloaked in something else entirely. Ego? Ignorance? Misunderstanding?

Fitness professionals and physical therapists ultimately want what’s best for the health and well-being of the general public. This is great and never an issue. The pursuit of safe movement is valid and necessary in any athletic endeavor. Bad form, incompetent trainers, ego over safety? By all means, critique and strive for change. Still, ever see the CrossFit "fail" videos? Much of what gets shown and laughed at isn’t even from a CrossFit gym.

So what are accurate injury rates as we compare methods of training? Let’s check the stats below.

What is the statistical risk of physical training?
If we look at the statistics of workout injuries across any fitness regimen, we see a large discrepancy in what gets reported. We have an issue with what is argued as truth versus hearsay.

Yet while some items remain debatable, all legitimate data gets compiled in reference to number of injuries per 1,000 training hours.

Let’s look at some common exercise and movement trends and their injury rates. References are noted.

• Running & Triathlons: There is a prevalence of somewhere between 5.5 to 12.1 injuries per 1,000 hours of training in running and triathlons. (Korkia, 1993; Zwingenberger, 2014)
• Gymnastics: Injury rates range from 3.5 to 22.7 injuries per 1,000 hours of training at the club level to college gymnastics. (Mahler, 2008)
• Bodybuilding: 45.1% of the test subjects reported some symptoms of physical injury while training, but the overall injury rate reported was 1.0 injuries per 1,000 hours of training. (Siewe, 2014)
• Power Lifting: 43.3% of tested Powerlifters complained of injury-related problems during workouts, however the injury rate reported was 1.0 injuries per 1,000 hours of training. (Siewe, 2011)
• Olympic Lifting:In an incorporated investigation of the incidence and prevalence of injuries among both elite Olympic weightlifters and Powerlifters in both 1995 and in 2000, in both sports and across both time periods, the tested subjects incurred 2.6 injuries per 1,000 hours of training. (Raske and Norlin, 2002)
• Strongman: There is a rate of 5.5 injuries per 1,000 hours in Strongman strength training. In terms of region of injury, the most common locations were lower back (24%), shoulder (21%), biceps (11%), and knee (11%). Researchers observed that strongman athletes were almost two times more likely to sustain an injury when using strongman implements than when using traditional resistance-training methods. (Winwood, 2014)
• CrossFit: CrossFit has an injury rate of 3.1 injuries per 1,000 hours of training. (Hak, 2013) CrossFit has an injury rate of 2.4 injuries per 1,000 hours of training in regards to true incidence versus prevalence. (Giordano, 2015) In both reports, zero cases of rhabdomyolysis were reported.

Riskin' it...

Is CrossFit dangerous?
There are quite a few online articles criticizing CrossFit for being dangerous; criticism exists in everything from small blogs to the Washington Post, CNN, Men's Health, Huffington Post, Breaking Muscle, and ESPN.

The most recent ado in the CrossFit injury debate is the information released from an Ohio State University study performed in 2013. The study, entitled CrossFit-Based High-Intensity Power Training Improves Maximal Aerobic Fitness and Body Composition, included 54 original participants, of which 43 completed the 10-week CrossFit exercise program challenge. The results were subsequently published in the National Strength and Conditioning Association’s Journal of Strength and Conditioning Research.

The conclusion? Participants burned fat and expanded their VO2 max (volume of oxygen uptake).

The kinesiology doctors of the research study inferred from their data, "a CrossFit-based high intensity power training program can yield meaningful improvements of maximal aerobic capacity and body composition in men and women of all levels of fitness." (11)

However, the study also reported that 16% of the 11 participants who didn’t finish the 10 weeks cited “overuse or injury” as their reason for failing to complete the study. The authors also called into question “the risk-benefit ratio for such extreme training programs,” even cautioning that the measured improvements from CrossFit training “may not be worth the risk of injury and lost training time.” (11)

At which point, CrossFit Inc. fired back at what they called “junk science” with a full lawsuit, and in turn incited much of the internet public to label this move as bravado... as well as some other choice words. The issue that CrossFit Inc. stated through Russell Berger, a head trainer and legal advisor, was that "overuse injury" wasn't a defined term by the Ohio State associates, but more so, when questioned, the nine subjects that the NSCA/Ohio State Devor study claimed were injured have all sworn to the court that they were actually not injured throughout the course of the program. (12)

Confusing? Definitely. Yet rightfully questionable on a few angles. Is CrossFit Inc. in fact a bully, or alternatively, did CrossFit simply stand up to the fitness scene with confidence?

The decision lies within.

So as we conclude, indeed, there is an inherent danger in physical activity, and yes, you could get injured doing CrossFit.

Of course, there’s always the contrary to consider.

- Scott, 8.4.2015

References

1. Murphy SL, Xu JQ, Kochanek KD. Deaths: Final data for 2010. National vital statistics reports. 2013; 61(4).
2. Go AS, Mozaffarian D, Roger VL, Benjamin EJ, Berry JD, Blaha MJ, et al. Heart disease and stroke statistics — 2014 update: a report from the American Heart Association. Circulation. 2014;128.
3. Heidenreich PA, Trogdon JG, Khavjou OA, et al. Forecasting the future of cardiovascular disease in the United States: a policy statement from the American Heart Association. Circulation. 2011;123: 933–44. Epub 2011 Jan 24.
4. Heron M. Deaths: Leading causes for 2008. National vital statistics reports. 2012; 60(6).
5. CDC. Disparities in Adult Awareness of Heart Attack Warning Signs and Symptoms — 14 States, 2005. MMWR. 2008;57(7):175–179.
6. Centers for Disease Control and Prevention. State Specific Mortality from Sudden Cardiac Death: United States, 1999. MMWR. 2002;51(6):123–126.
7. CDC. Million Hearts: strategies to reduce the prevalence of leading cardiovascular disease risk factors. United States, 2011. MMWR2011;60(36):1248–51.
8. CDC. Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its Burden in the United States, 2014. Atlanta, GA: U.S. Department of Health and Human Services; 2014.
9. CDC. Obesity prevalence across states and territories. Prevalence of Self –Reported Obesity Among U.S. Adults by Race/Ethnicity and State, BRFSS 2011-2013.
10. Beardsly C. Which strength sport is most likely to cause an injury in training? Strength and Conditioning Research. 2014.
11. Smith MM, Sommer AJ, Starkoff BE, Devor ST, et al. Crossfit-based high intensity power training improves maximal aerobic fitness and body composition. Journal of Strength & Conditioning Research: 2013:27(11):3159-72.
12. Berger R. NSCA “CrossFit Study” Fraud? The CrossFit Journal: 2013.

Handstands

Handstands

For many, being upside down is scary. It's the opposite of feeling safe and comfortable. The antithesis of how we want to end up in any given hour of the day. It can be an awkward feeling and, because the sensation is so foreign, one we only momentarily like to experience.

It's a roller coaster ride, not just in the physical sense but in emotional terms as well.

Unless you're a toddler in the hands of a playful parent, being upside down generally means something went wrong. In many cases being upended in an athletic event resulted from a trip and a fall or a flat out dangerous mistake.

Gymnasts use handstands regularly, but our general public obviously does not. There are a few other sports where being upside down is part of training or competition, but those are rare compared to most of the movement we see in sports worldwide, so therefore most people don't lock handstands into their exercise routines.

In the fitness pursuit, however, much can be gained from turning our rooted and natural bipedal movement on its head.

So keep your hands up and your eyes open because we're about to conquer this movement like the big drop of an old wooden roller coaster.

Why put your body in a handstand?
If we're looking to develop overall strength in a fitness program, then being in a handstand is a powerful position. If a full handstand is not possible, even with support of a coach or a wall, a scaled version will still provide payoffs. General shoulder health is a necessary prerequisite, but there are a series of muscles that benefit greatly and actually develop from being upside down while pressing and/or stabilizing against gravity.

Besides the deltoids of the shoulder socket, handstand work also provides stimuli to the triceps in the arms, the trapezius of the back and neck, and the midline stabilizing muscles we generally refer to as the core: rectus abdominis, back extensors, and the obliques, to name a few.

Another benefit is proprioception in the brain. This refers to the ability to sense body position, motion, and equilibrium. Handstands also develop the central nervous system (CNS) as it responds to being upside down. It's a kinesthetic awareness we can more simply call athleticism.

Handstand Muscle Groups

Why are handstands so hard?
Hand balancing presents one of the biggest challenges for me personally. Without a gymnastic background, and with height and long limbs, handstands are a self-proclaimed goat; my weakness. Many people are like myself: if something is difficult we tend to shy away from that movement.

In the front row of handstand culture is the sport of gymnastics, leading the ride now for centuries of human performance. Lifelong gymnasts literally have a leg up on any new competitors or adults learning the gymnast ropes as best as they can for a generalized physical preparedness program such as CrossFit. This isn't to say that any person off the street should give up or never pursue a handstand. Instead, it's a reminder that formative years matter for more than just music and language development-- we know that physical skills and related endeavors also harness themselves in the developing brain much easier than that of an adult.

Yoga enthusiasts know the pose as a downwards facing tree, which is essentially the same thing as a handstand. For the public and those just starting in yoga, this pose will require years of development just like a gymnast.

Whatever the case, a quality handstand is a feat lost on so many... myself included. The combination of strength and skill and mobility is a tummy turning corkscrew of a requirement. But this difficulty is part of the challenge; it's part of the fun.

Keep in mind that the human body has developed homeostasis on years of inner ear balance while walking upright. So if you struggle with handstands, don't beat yourself up; buckle up, seek knowledge, and find practice time to build from the ground up.

What are some tips for handstand success?
CrossFit.com added hand balancing to its regimen immediately upon onset with Coach Greg Glassman's background as a gymnast spearheading the inclusion. Read his full article here.

Other tips for success depend on one's handstand experience. Are you a complete newbie, or have you accomplished some skill development but are in need of additional resources?

Whether you’re looking to develop your skill and strength for handstand push-ups, free standing handstands, or simply unassisted wall climbs, let’s check out some movement ideas and quick guidelines on the fast track upside down.

Movements For Handstand Development
Hollow Rock Holds:
A great start for the absolute beginner, and also a staple for other gymnasty moves like pull-ups and toes to bar. This is a static global flexion that tightens from the legs through to the shoulders.

• Do keep the core tight, the lower back flat on the ground, the shoulders active by the ears, and the quads and glutes on and activated.
• Don’t think these are for wussies. Hollow Rock Holds can be brutal, even for the experienced.

Hollow Rocks

V-ups:
Used correctly, this can foster some of the greatest strength development for those without much core strength, but it does include movement in the midline while a handstand requires tight muscle control.

• Do know when to scale. Knees can bend until a straight leg movement develops.
• Don’t forget your hollow position. This is meant to be a skill transfer; don’t lose sight of the correct positioning needed.

Piked Push-ups: Although these can be awkward and do require strength, balance, and bravery, some prefer this scaled version for the full Handstand Push-up against a wall.

• Don’t leave behind Hollow Rocks. Continue to fight for a straightened midline that will lead to a strong handstand.

V-ups

Wall Climbs:
These are rough. While utilized as another scaled option to the Handstand Push-up, this is also a great alternative to handstand walking in workouts. The hand over hand push into the wall recruits lots of CNS energy as well as shoulder socket muscles to make this move nearly as tough as a HSPU.

• Do be careful of foot height. If you're wary of being face first in the wall, stop the hands early and remember to always tuck your chin for a somersault if you start to tumble.
• Don’t lose body position. Wall Climbs can be frustrating in a workout and often people push their hips and chest at the wall, forcing an unnatural extension in both the shoulders and the lower back.

Wall Climbs

Static Handstand Holds:
In many ways, if you can kick up into a handstand against the wall, these are easier than a Wall Climb. Facing away from the wall requires strength and solid hollow positioning, but can also put a person into too much lower back extension. Keep the heels on the wall, not your butt.

• Do use a trustworthy coach to help you with your kick up. Use a static hold as a confidence booster.
• Don't use these to absolute failure since crumbling with bent elbows spells disaster.

Handstand Holds

Handstand Push-ups:
In CrossFit, this becomes the Rx go-to for both workouts and local competitions. Strict HSPU demand strength, kipping HSPU require skill, both tend to fatigue fairly quickly as the rep count goes up. Either way, keep hand position similar to that in a Push Press or Push Jerk in the sense that we want a "V" shape with our head coming in front of the hand line. For safe and efficient movement in the HSPU, push the head through the imaginary window like finishing a barbell move.

• Do check resources and videos like the one below to see progressions for kipping. Notice the hand position as the head touches in a headstand. Kipping can occur facing the wall to develop confidence and posture.
• Don't neglect strict Handstand Push-ups. Also be careful of letting your entire bodyweight rest on the head while upside down, compromising neck/spinal safety.

Get our #1 movement progressions app - The GWOD Spot - now available in the iTunes (http://is.gd/GWODSpot__iOS), Google Play (http://is.gd/GWODSpot_Android), and Kindle (http://is.gd/GWODSpot_Kindle) App store! In this series, Coach Carl breaks down the progressions for the Kipping Handstand Push Up, one of the most popular movements.

Freestanding Handstands & Handstand Walks:
For the elite in the handstand spectrum, walks and freestanding handstands (as well as freestanding HPSU) are a great new standard to aim for.

Drills include, but are not limited to: shoulder taps, headstands to handstands, "holds & splits" from the wall, and "holds & splits" with a coach/partner.

• Do find time to practice so that quality hand, head, and shoulder position can allow balance to be achieved. Grip with the fingers. Stay hollow. Squeeze lower body tight as well. Work every day, if possible!
• Don't lose position. Work on global extension versus local extension. This means controlled arching is only necessary to move in the Handstand Walk. Otherwise, fight for a perfect handstand position during stationary work, as seen below.

Image courtesy of Ring Fraternity.

Straight vs. Arched Handstand. Image courtesy of Yuval Ayalon.

Handstand finger grip. Image courtesy of Rough Strength.

So, as the ups and downs of examining handstands come to an end, I wish you luck and remind you to be resourceful-- find the pieces that cause you the most frustration and tunnel through them, full speed ahead. Scream-laugh your way through trips and turns and hopefully you'll find success at the end of the track.

Keep at it and enjoy the ride.

- Scott, 7.28.2015

Setbacks

Setbacks

Reversals or delays in progress, setbacks certainly happen... and more often than we'd like.

Success in and outside of the gym occurs on a monthly basis. If you've been putting in hard work, you already know this. Look where you are compared to where you started; how far have you come?

No matter the length of your fitness journey, or how small the results, there are definitive accomplishments. Maybe it's been a recent PR in a barbell lift, maybe gymnastics movements are coming along more efficiently, or maybe nutrition habits have been on point and you've reaped the benefit of correctly fueling before and after workouts.

So, the gym life is cruising along, and then bam... a huge wall of reality hits and a setback stops us dead in our tracks. Or worse, we're knocked backwards, reeling from a bad day or an off week, our world of fitness suddenly smashed and leaking like a spilled milkshake. All that tasty goodness reduced to mere ant food.

Panic sets in, because that's how we are-- we worry that all previous gains are lost. What strength or skill we used to have will never return. What clicked before will now evade us forever.

So how can we use setbacks in a positive vein? How do we see past any stalls in personal training to maintain headway? Is it possible to have any good come from the bad?

Yes and no.

It is resiliency that can foster success. But it's also crucial to realize our limitations to best spend our time and energy, specifically in sport or fitness endeavors.

How can setbacks provide motivation?
Determination is not just a degree of stubbornness, it includes the will to fight through adversity. Determination showcases tenacity and purposeful fixation. The goal through setbacks, then, is to stay grounded in reality and use this base to build again.

More specifically, any time we find ourselves tripped up and waist deep in the muck of a setback, we are forced with two choices: 1) give up, or 2) battle onward. The latter not only exudes character, it develops it.

I've touched on similar issues in past pieces like Failure, Progress, and The Fitness Equation.

We're not just examining injuries here. We're talking about a lapse in training mentality, a stifled competitive nature, or a loss of interest or drive. After all, if you stick with physical fitness long enough, there are bound to be ebbs and flows in motivation. It's only natural that some days feel bogged down in routine. The key is finding the light at the end of the tunnel like the end of a great nursery rhyme.

"Ring around the rosie, pocket full of posies, ashes, ashes, we all fall down."

You are no more over-and-done after a setback than a toddler playing this childhood game with friends. Laugh, stand up, and dust yourself off. Back in the circle you go.

Ring around the rosie...

How can setbacks provide input?
As we age, any athlete will undoubtedly find that work capacity diminishes while recovery demands expand. It is a natural part of human life; our body tissues deteriorate at a rapid pace once later years set in. Mobility issues become more rampant and strength significantly diminishes as specific hormone levels change; people experience a dip in testosterone and estrogen after menopause (and male menopause). [1, 2]

It is well-chronicled that a sedentary childhood can set up a sedentary adulthood which of course can lead to disease and early death. From generalized inflammation to cardiac disease, our diet and exercise directly contribute to our daily aura. We know this, and know it well, in the hangover effect of a previous day of binge eating or drinking.

The trained and physically fit body has a resilience to all of this.

Still, the setbacks we might feel as an aging athlete, or simply a person pursuing a healthy lifestyle as we age, can give important information. Have years of activity now limited knee or shoulder action? Is an old high school injury starting to plague movement in some way? If so, this might be time to examine what extra effort needs to be put in. Is a longer warm-up now necessary? Are routine visits to a chiropractor or sports massage therapist essential to your physical health? Have the joint or immune system issues of overtraining finally hit, like a face-first smack to concrete?

Whatever information you receive, make sure you listen. Setbacks can give some valuable insight.

What are some steps to success?
Recovering from an injury, coming back after time away, or just battling a rut?

1. Set new goals. Even if you've already hit that Clean & Jerk weight or that number of consecutive Double Unders, after a major setback you'll need to rebuild, right? So once again use the little victories to inspire the future you.
2. Check your ego. Have enough mental stability to swallow your pride a bit. Consistency will once again breed results, but one day does not make or break your long-term vision. Don't get hurt trying to push the limits for one workout and don't overtrain on your road past obstacles. Further setbacks will most definitely occur.
3. Be ready when the time comes. You'll notice that quality days in the gym will be here and there; Monday may feel great where as Tuesday does not. Be willing to pull at the reel a bit or cut yourself some slack if needed. Likewise, listen to your body and read recovery signs so you can grab that good day by the horns and go.

Setbacks in training can either be seen as a detriment or a blessing in disguise. A gift from the training gods, if you so believe. A reminder to stick with it, to work on weaknesses, mobility, or movement patterns. A kick in the ass to fix what's broken.

They can happen to anyone, from beginner to elite athlete.

It is not the setbacks themselves that define us, it is how we face each obstacle that proves our worth.

To borrow a quote from Henry Ford, the great industrialist who believed in air travel as much as affordable automobile business, "when everything seems to be going against you, remember that the airplane takes off against the wind, not with it."

- Scott, 7.21.2015

The Front Squat

The Front Squat

The Front Squat

It's like sitting in a chair for a nice dinner, isn't it? Company has arrived, the table is all set, and the meal is steaming and ready. You bend at the knees, sit your hips back slightly, and keep your chest up as you go... eyeing what food awaits.

So why is it so difficult when we ask the body to hold a weighted object at the chest and travel below a parallel line of action?

As I initially touched on the topic of Squats in an article back in 2012, I acknowledged that in many senses we were all born to squat. Check out any toddler as they play or pick up items from the ground.

Heels down, knees out, chest up.

Baby Squats, Spot On

In the case of a developing child, the body moves in a correct pattern because of its attempt at finding strength and efficiency.

The culprit for adults, therefore, is life. Specifically, a stereotypical sedentary adult towards the opposite side of life's spectrum from the toddler above can incur years of bad motor patterns, due in large part to travel, work, and leisure habits. Not to mention one too many episodes of seconds and thirds at the dinner table. This can result in lack of strength, conditioning, and create major mobility issues that take time and patience to correct.

To the point: the compound movement of the squat is responsible for such important muscle growth and athleticism that it is a benchmark lift in any exercise program across the world. It is also one that can provide a lot of frustration at one's own body.

Heels down, knees out, chest up. A lack thereof? Mashed potatoes.

Rounded, Forward Front Squat

As with any physical movement, you put some work in, get good cues from a coach or through a little research, and your body adapts. Put time, and weight, to your squats and you'll surely benefit.

If we pick at the bone of some variations of the squat, we can get some juicy details for the beginning athlete and hopefully some good reminders for the experienced one as well.

SQUATS

The Front Squat. A small step in front of its cousin the Back Squat in terms of difficulty for the public, the Front Squat is one that deserves attention in the Olympic Lifting and CrossFit community because of its direct carry over to the Clean. It is also one that we don't find in high use in generic gym settings compared to the Back Squat.

The difficulty typically lands in issues of trunk strength in the midline to counteract the propensity to let any weight take the spine out of good posture. In other words, it's hard to hold weight in the right position without losing core stability.

The other difficulty is to correctly coach an athlete who is lacking in one or more essential areas of Front Squat safety and mechanics.

To clear up one basic premise, we will focus on the barbell Front Squat from here on out. While a myriad of other objects can take the place of a bar (kettlebell, medicine ball, heavy bag, a 2-year-old, etc), this will help for the sake of simplicity.

Let's look at a few important items to consider when trying to improve Front Squat mechanics and consistency.

Kendrick-Farris-front-squat

Tips for a Successful Front Squat:

1. Hand and Arm Placement Our default here will be to squat in a Clean grip. This is to mimic picking up a bar from the ground and shouldering the load to stand up. This, versus a crossed-arm variation which can be easier on those athletes with flexibility issues or previous injuries, is generally a tougher bar position but one we want to infuse in the brain and body if utilizing Oly Lifting as well.

Cue: Elbows Up. [Mobility Video]

• Release your grip. Do not death grip the bar; instead let it sit on the deltoids in the fingers.
• Work on latissimus and thoracic spine mobility, not just wrist flexion and extension, so that the elbows can fire up and across the room with imaginary lasers firing through the farthest wall. This will be crucial at the bottom of the Front Squat as you drive up out of the hole of the squat.

• Let the elbows lead the way, as if marionette strings are attached and pulling you upwards.

2. Leg and Knee Action This will obviously change a bit because of human body variance. Meaning, one person's squat stance will look a little different than the next. Same on knee position through the squat. In essence, squats are like snowflakes; every one is unique.

Cues: Heels down, knees out. [Mobility Video]

• Keeping the heels grounded will help create a full foot drive but will also maintain knee health.

• Knees out. Debates circulate regarding the "knees out" cue. A natural valgus knee action while standing will occur in everyone. Find a good coach to help with this cue. For general use, though, drive your knees out as you stand.

3. Spine Position

Cue: Chest up. [Mobility Video]

• This cue is not meant to be tricky or confusing. It is simply to help maintain and upright posture throughout the full movement.

• The opposing action is also helpful as this sets the lumbar back in a strong, stable position, able to handle the load of the barbell up top.

Find more Front Squat resources. Items left might be how often to squat (timing), and how/when to go heavy (progression). There are many great sources of info out there regarding squats, so check into things if you have the time and interest.

Starting Strength (with Mark Rippetoe): Recommended Reading

Elite FTS (with Dave Tate, et al):Recommended Reading

California Strength (with Glenn Pendlay):Recommended Reading

Catalyst Athletics (with Greg Everett):Recommended Reading

There it is. A detailed look at tips and resources for the Front Squat.

If there's still not enough on your squat plate, what's left on the table? Decide on the meat of your strength programming, sprinkle in some sides of conditioning and skill work, and always leave room for dessert.

front-squat

-Scott, 7.13.2015

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

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

Words of the Week

Body Types

We come in all shapes and sizes, us humans. Do a little people watching and that's pretty obvious. And life is a bit like a poker game in that you can't control your starting hand. Like it or not, you have to play the cards you're dealt.

Could you toss your cards to the side? Sure. Lots do, don't they? They throw them right into the muck. It's only one game though, this life. No re-upping. And if you're reading along right now chances are good that you've decided folding your hand isn't an option. You refuse to be the first one to bust.

Yet the issue is still the same as the start-- even a peek at someone else's cards isn't going to change your own.

Basic human science explains we are all born with genetics which includes a predetermined body type set by our DNA. To a large extent, your make and mold is the result of centuries of ancestry. But your potential, your future within yourself, that, fellow card sharks, is up to you.

Let's ante up and look deeper into this notion.

The stress of physical work, particularly the central nervous system response to heavy lifting or quick, explosive movements, creates a positive surge in human growth hormones.  Namely androgen. Others as well, but it's androgen that gets the focus when looking directly at muscle growth. Two of those androgen amino acids specifically responsible for the anabolic effect of muscle protein synthesis are the well-known testosterone and estrogen.  [1] [2] [3]

We all have these hormones running through our bodies. Both men and women. Women release testosterone just like men do; men release estrogen like women do. It's just in different amounts. That's what separates the genders.  [1] [2]

Thanks to the pituitary gland during puberty and the endocrine system throughout life our gender-specific responses to age and daily living cause the excretion and regulation of our body hormones.

In layman's terms? Your brain and your body combine to make you you.

It's this percentage of varying hormone chemicals that creates your starting hand. That and your ancestral DNA.  From there the game is on-- it is our job to make the most of ourselves. The goal is to hit a lucky streak in life, isn't it?  But if you know poker, then you know it's not just a game of luck. Depending on the style of game you can change your strategy, play off of percentages, turn over new cards, or even read opponents and embedded risk. But in the end it's the strength of your final hand that's the real measure.  In other words, overall health and well-being, if you're following along here.

To continue the analogy, some people realize they scrapped their hand way too soon when they could've simply pursued a different angle. Like, say, being active and monitoring nutrition.

In the game of life, our fitness is what we make of it.  But there are rules. There are limits.

Our body types run the gamut of different styles, but the three main somatotypes have historically been referred to as ectomorph, mesomorph, and endomorph.

• An ectomorph is typically skinny and lean, usually taller with long limbs and thin muscles. Ectomorphs find it hard to gain weight with their generally fast metabolism burning up calories. [1]

• A mesomorph is naturally athletic in build with larger muscles. Mesomorphs find it relatively easy to gain and lose weight. Although they gain body fat more easily than ectomorphs, they are genetically strong and inherently build muscle quicker than any other body type. [1]

• An endomorph is usually solid and generally bigger but is sometimes labeled "soft." Endomorphs gain fat very easily but do carry some inherent strength. Endomorphs are often shorter in stature but can have strong and muscular limbs, legs in particular. [1]

Within these very generalized physical categories can exist other partial somatotypes combining the larger headings. For instance, an ecto/meso or a meso/endo body type.

While this terminology isn't super important, it does help set up the understanding of one's body.  And it exposes the asinine statement of, "I want to look like him/her!"

Sorry, folks. In examining physical fitness, you will always remain you. Just a new and improved version of you.  With nourishment, work, and recovery people will look like the fittest rendition of themselves.

For both men and women, if the real goal in your fitness journey is to look like a completely different person then that isn't actually possible. Yes, of course, we can build muscle fibers, both fast and slow twitch, which also means we develop both the number of muscle cells as well as the size of pre-existing muscle cells. We can gain speed as well as endurance.  Conversely, we are able to drop excess body fat and change body composition into a healthier us, if needed and desired. But we will only do all of this according to the potential and limitations we were born with.

This is known as a person's genetic predisposition.

Similar to the above, other unhealthy statements we sometimes hear in the gym are "I don't want to do too much cardio and become a stick," or "I don't want to lift heavy because I don't want to get bulky."  Or worse, from some young ladies out there, "I don't want to look like a man."  Nails on the chalkboard.

Great news, if that's your worry: you won't. You can't.

It doesn't mean a person can't get stronger, faster, and in some ways, larger in size... even more "toned" or "cut" as body fat falls. What it does mean is that we can only do all of this according to 1) our gender, and 2) what our genes will allow.

Again, it's simple, in a way: you can't turn into a different person. No one will change their body type without artificial means.

If you truly want to look like someone else, get plastic surgery. Plenty in the world do this; no judgement passed. Hormone therapy is part of gender modification.  All well and good if that's a person's goals. But again, it's artificial. Just like it would be to look for complete body modifying fitness gains.  This includes illegal growth hormones, anabolic steroid use, and to an extent, blood doping. [1]

The only way to do something to your body beyond what is genetically possible is artificially.

What we really need to be examining, then, is eustress and the endocrine response. The real statement should be, "I want to be the fittest, fastest, strongest ME."

This, this, is a quality statement. This is a healthy path to fitness. This, my friends of all shapes and sizes, is absolutely possible.

Instead of comparing your physique to others, the healthier mental exercise is to compare your body to your previous self. And frankly, many people out there put a lot of worry into aesthetics anyway, versus result-driven data like work completion (rounds, reps, weight, etc.) or overall positive feelings and self-affirming emotions.

So as you examine your true goals in and outside of the gym, take this to heart.  It isn't a deterrent from seeking what it is you want from your body.  Hell no. No, this is the opposite. What you want, athletically, can actually be obtained as you realize what genetics you've been given from your ancestors.  What hand you've been dealt in this life. If you are gunning for strength, that's doable. Definitely. If your weakness is conditioning, then cardiorespiratory endurance can improve. Unquestionably. If your coordination, your agility, your overall athleticism is lacking, it can all come to fruition as you develop within your life journey.

So go out and get it. Go "all in" if you must. Don't let anyone tell you you can't.  But remember you are your own person and will remain just that. Be smart enough that if anyone tries to sell you otherwise, you can see through their bluff. Don't put effort into trying to be a different person, in a different body. Work to be the best in your own skin, and love the life you have.

Good luck, all. The cards are on the table, the stakes have been raised; it's your move. Don't fold now.

- Scott, 7.14.2014

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