March 2010
Spring Leaning
Fuck! It’s March. I can’t believe it.
I promised myself that I would begin my spring leaning in March after Winter was over. Sadly, March is here but Spring isn’t. Nonetheless, I will renew my Paleo vows and start dialing in my nutrition again.
I’ll weigh in tomorrow morning. I think I’m at 215. My performance has been pretty good all Winter so I’m sure this...
February 2010
Thoughts on Movement, Mobility and Maintenance.
After attending the Movement, Mobility and Maintenance Cert with Kelly Starrett yesterday and teaching this morning I have a lot of thoughts running through my head.
First, I really appreciate Kelly’s organization of the material and the way to address these issues.
His mandate is to “get organized!” Getting organized works on a couple of levels. When performing or coaching a...
Workout 2010.02.26
Descending Burpee ladder 10-1.
Drag 160lb sled 60’ between sets.
12:06
What a grind.
“Even highly motivated athletes with the best intentions tend to forget that...”
– Ross Enamait
2 tags
Workout 2010.02.25
Christine
3 rounds for time of: 500m row 12 deadlifts 215lbs 21 box jumps 24″
13:07
Did some sled pulls at 115lbs. They make you strong in the haunches. I figure if Louie Simmons uses them how bad can they be?
“Many years ago, a story passed through our gym about Bernard Hopkins, who at the...”
– Ross Enamait
“You cannot expect to become a special athlete without a special effort.”
– Ross Enamait
Talking to people
Generally talking to people is a bad idea. It just frustrates me. I don’t know why I bother.
Take today for instance. I saw an acquaintance of mine who I haven’t seen in months. She’s a yoga teacher. The last time I saw her she was training for a marathon. I asked her how her running was going. Her knee is injured now.
I said, “of course your knee is injured because...
Client Journal 2010.02.24
Client AS
She is definitely getting interested in the nutrition, but it is tough. She is going to some holistic person that has her on all kinds of stuff. Nonetheless, I’ve gotten her off the grains which is a big bonus. If we can get her to blog/journal more consistently then we’ll be on to something.
Workout:
Warmed up with some rowing and foam rolling. Then it was time for...
“It has been asked what training philosophy Westside adheres to. The answer is...”
– Louie Simmons
“GPP is very important if you want to reach the top, If you are unfit and can’t...”
– Louie Simmons
“If you have a high work capacity, a high-volume, high-intensity workout is not...”
– Louie Simmons
“Big isn’t strong. Strong is strong.”
– Louie Simmons
The CrossFit Way in 50 Words
“Pursue virtuosity in functional movement. Believe unconditionally in yourself and the ability of others. Learn new skills—teach them to a friend. Forge an indomitable body and spirit. Apply character traits learned in the gym to life: perseverance, honesty, integrity, resilience, courage, loyalty, respect and service. Be humble. Encourage others.”
Greg Amundson
“The new leader’s job is to create a powerful vision that allows room for...”
– Rosamund Stone Zander
Workout 2010.02.23
LA Baseline test.
For time:
500m Row
40 squats
30 situps
20 pushups
10 pullups
4:14
Ouch!
Followed shortly thereafter by Tabata Push Press, 2 x 45lbs Score=7
“An ounce of action is worth a ton of theory.”
– Friedrich Engels
Dear Coke Talk: On herbivores. →
What’s your opinion on vegans/vegetarians?
Veganism is an elitist lifestyle choice available to a tiny percentage of spoiled, sanctimonious citizens living in the world’s wealthiest nations.
I can’t speak for the Dutch, but in my little corner of Hollywood, whenever I encounter a vegan it’s…
“Deep within man dwell those slumbering powers; powers that would astonish him,...”
– Orison Swett Marden
“Never doubt the capacity of the people you lead to accomplish whatever you dream...”
– Ben Zander
“Stay positive. We’re the lucky ones. We’ve found our passion”
– Tanya Wagner
“I need to run my business like I don’t need the money … and...”
– Zach Even-Esh
“The same thing that we expect of our clients, we should expect of ourselves.”
– Zach Evan-Esh
“I look at 100 ways to take action … maybe 95 of those ways won’t...”
– Zach Even-Esh
“This bullshit debate between paleo and Zone. There is no debate. There never was...”
– Greg Glassman
“Once you care, once you’re committed, the rest will fall into place.”
– Greg Glassman
Get Flirtified! →
This is the wave of the future: Flirty Girl Fitness Instructor!
“A truly good book teaches me better than to read it. I must soon lay it down,...”
– Thoreau
Get With The Program →
Ideas on the “on-ramp” program by Monique Aimes of CrossFit Evolution.
Workout
Sunday 20100214
C.R.A.S.H-B rowing competition.
2k row 6:58.9
35th place in the Masters Heavyweight division.
Not a PR. I’m pretty sure I can pull a 6:45 if I get my pacing together.
Thoughts:
I went out of the gate hard. Sprinted the first 10 strokes then settled into my race pace. Unfortunately I was about 6 seconds under what I should have been pulling. Normally I am very...
“Greatness is never a given. It must be earned.”
– Barack Hussein Obama
On Moving The Masses →
More thoughts on coaching from yours truly.
“Pain doesn’t tell you when you ought to stop. Pain is the little voice in your...”
– Daryl Furuyama (via bephf)
“What stands in the way becomes the way”
– Denise Thomas
Saturday Coaches Meeting
I think things went really well today. Discussion about scaling and modifications was short and sweet. The practice coaching went really well but it is clear that most people perform better when coaching newbies than when coaching other coaches. Some nerves perhaps or inability to suspend disbelief. The group class was clearly the highlight with some great coaching and performances by the...
“Whenever there is a simple error that most laymen fall for, there is always a...”
– Amos Tverskyy
Workout 2010.02.12
Squat 275x5x3
Snatch practice
High pulls 185x3x3
A Useful Yardstick. →
“There are lots of ways of being miserable, but there’s only one way of...”
– Edith Wharton
“True mastery transcends any particular art. It stems from mastery of oneself-the...”
– (via notrockyyet)
“Make friends with pain, and you have no enemies.”
– Brian MacKenzie
“The only true wisdom lives far from mankind out in the great loneliness, and can...”
– Igjugarjuk, Caribou Shaman
Workout 2010.02.08
3 RFT
15 ohs @95#
15 burpees
15 bench 2x50#
12:55
Shouldn’t have eaten a big dinner and drank beer first.
“Perspiration is the sincerest form of flattery.”
– Anon
Group Coaching Notes
Excellent job from the coaches this week.
I would like to emphasize the following point as it applies to your coaching career:
Be relentless in your desire to make your athletes better.
I cannot overemphasize that point. I assume everyone in this program has a burning desire to coach people and not purely for the sadistic pleasure of making them puke. Towards that end, you must teach them. ...
Client Journal 2010.02.07
Client AG
This client is in her 30s and does yoga and has a bad back. She recently stopped all exercise to heal her back which got really bad about 3 months ago. After a month or two off she went back to take some yoga classes specifically for back care. That’s good. She came in specifically to rehab her injury.
First, we assessed how she moved. She could do a good morning with almost...
“Sex without love is merely healthy exercise.”
– Robert A. Heinlein
Client Journal 2010.02.06
Client #1 AS
Taught her a barbell complex: deadlift, hang power clean, front squat, press. 5 reps on each exercise. Did several rounds at 42lbs. Starting get her familiar with the barbell. Good session.
Client #2 FC
Same barbell complex: deadlift, hang power clean, front squat, push press. Except tried to make him do 7 reps of each at 155 without regripping. Epic fail. We had to drop...
Workout 2010.02.06
“Randy”
75 power snatches at 75lbs
5:21
Beat my old time by 20 seconds. I want to get sub 5 next time.
