The Coach's Dilemma

As a CrossFit athlete, or any athlete for that matter, your job is to show up to the box, put in your work, record your triumphs and less-than-triumphant numbers and go home. Sometimes you hang around and cheer others on and hang out with your friends. For a coach, things are a bit different!

Being a coach requires a delicate balance between coaching your athletes and still maintaining your own physical conditioning and strength. Leading by example versus doing what you want. You have to carry and hold yourself to a higher standard. For me, I have to balance working out and coaching. I coach evenings during the week and schedule myself to get into the box and WOD before my athletes arrive. On the days I do not coach, I join in on an evening class.

I encourage all coaches to workout at least twice a week with your athletes IN CLASS! They look to you for guidance and safety and learn through your own struggles in complex movements. Not to mention, participating in class builds camaraderie and allows the competitive juices to flow. Without a doubt, the biggest issues being a coach is losing time to workout. I have to maintain a very strict schedule in order to be able to complete a workout before the first class I have to coach. Sometimes, I have to forgo part of a WOD in order to prepare for class. Additionally, since I mix in several other lifting movements on a weekly basis, my actual WOD time is shortened even more.

I feel that as long as my athletes know that I not only use the same programming as they do but also know that I am working to come up with varied workouts and testing them, they'll have greater confidence that their coach is looking out for their best interests!

Open WOD 13.5. Photo by Joe Kelley

Open WODs 13.3, 13.4 and Some Higher Education Care Of CrossFit HQ!

Open WOD 13.3.......err.......I mean 12.4......... Whatever
 
Before 13.3 was announced on Wednesday, I mentioned to one of the athletes in the box, I wouldn't mind seeing a mash up of "Karen" and "Grace". I thought that could be a nice way to smoke the crap out of us and provide a challenging WOD that would really test me. I must have lost my mind because when they announced a redo of WOD 12.4 from last year's games, a sudden cold sweat rushed over me because that was a dreadful WOD.

Once again, "Karen" plus 90 Double Unders plus 30 Muscle Ups....... I decided to come up with a strategy for the WOD as opposed to my normal attack without strategy method. My Karen time is generally right around 8 minutes. But I wanted to have as much time as I could possibly have for the double unders. Admittedly, I do not practice double unders and am pretty terrible at them. Once again, the Open points out our weaknesses and what we, as athletes, need to work on. My strategy for "Karen" was to do sustained sets, ensuring small breaks intermittently throughout. Bad idea! This "strategy" added 2 minutes to my time which had the opposite effect in that it decreased the time I had for double unders.

With wrecked quads from "Karen", I redid the WOD again on that Sunday, increasing my score by 14 reps. I attacked the wall balls the way I normally do. Normally, I do as many wall balls out of the gates as possible then try to stick to sets of ten or more for as long as I can. This strategy worked much better, as expected, however I was just too tired to concentrate on the double unders.

As I mentioned before, the Open is about finding my weaknesses and setting forth a plan to work on them. 13.1 encouraged me to join our Barbell Club to work on my Olympic Lifting. 13.2 highlighted speed int he box jumps; can you say high tuck jumps!? And 13.3 has pointed out my double under work.....or lack thereof.

Enjoy the video CrossFit HQ shot of adaptive athletes performing 13.3:
13.3 at CrossFit Rubicon

Video of Matt Ramsey and me discussing gaming options for 13.3:
13.3 Strategies

Open WOD 13.4.....

By this time in the games, I'll admit two things.....

1. I am a bit tired and the games WODs are getting in the way of my normal training schedule. Not to mention the need for me to do the same damn WOD multiple times.....

2. Being the affiliate manager is for the birds...... Well, it isn't that bad except for tracking down people to get their scores submitted.

Soooooo......... Wednesday night, they announced 13.4. Clean and Jerks and Toes to Bar; starting with 3 reps and increasing by threes for 7 minutes. Easy, right......

No gaming this one. Just pick it up then get on the rig. I am actually really good at toes to bar and kip them pretty well. Chris Spealler has an excellent video for anyone who struggles with this movement. Kipping K2E/T2B I kip the movement differently than he does but a lot of people have picked up the movement from his video.

So, what weakness did 13.4 uncover for me? I'm glad you asked.... Most crossfitters rely on the mechanics of the movement to get them through when they get tired. Not me. At least not with the Clean and Jerk or the Snatch. I am strong enough to reverse curl 135 lbs and to press it out. So, after the first 12 or so reps, I went to what I know vice the mechanical advantages of the Olympic Lift. Gotta stop dong that.....

Higher Education!

It's no secret that I have skipped drinking the Kool-Aid and have gone straight to main lining it! I have enjoyed every CrossFit course I have taken. This weekend, thanks to Team RWB, I attended the Coach's Prep Course at Trident CrossFit. I also attended the CrossFit Kids Course at Trident. Great gym!

What an awesome course. I highly recommend it to any coach who is looking to improve upon their coaching and learn more effective ways of queuing and correcting your athletes. It's a great weekend of coaches coaching each other and learning from the outstanding CrossFit HQ Seminar Staff.

As with every CrossFit Course I take, I always come out of it with a certain exuberance towards building a better gym and applying new tools to better my athletes. I don't consider those I coach as clients. I consider them all to be athletes. They've already taken the hardest step and showed up. It's up to me to coach them and convince them they can do what I know they can do!

Open 13.2, Gaming for the sake of the Games!

I truly have fallen in love with the Open season in CrossFit. It's not because I am in the running to go to the games and it's not because I am avidly following the elite crossfitters of the world and tracking their scores minute by minute. It's because I get to compete with and cheer on my fellow athletes. It's because we get to sit in our plastic chairs at the box and discuss gaming the WOD and how to get as many reps as possible. I love cheering on my friends and fellow athletes! I love the look of determination in their eyes during the WOD and the slightest look of thanks and a fist bump when their done.

When 13.2 was announced; a 10 minute AMRAP of 5 shoulder-to-overhead (115#/75#), 10 deadlift (115#/75#) & 15 box jumps (24/20), I immediately thought about gaming the WOD. Worried about stringing together the shoulder-to-overhead movement, I never really gave thought to the box jumps. I considered that they'd be slower since the box jump takes a little more concentration for me. I calculated, after watching a few videos, that my quads would be smoked. I began to game the transition between the push presses, jerks and strict presses. I ruled out the jerks as I tend to split those and that would have destroyed my time even more. I decided that since 115# isn't all that heavy, that if my quads needed a break, strict press would be my relief. Still, never even considered the box jumps....

13.2 version 1...........

I had two goals for 13.2. First, never put the bar down. Second, more than 200 reps. I felt that was attainable! 3-2-1 go! I succeeded in my first goal of never dropping the bar.  That part was easy! What I found difficult was getting any kind of rhythm and speed on the box. I noticed that those around me were transitioning much faster than I was. Not to mention how gassed I was from the jumps and step offs. As the time counted down, I began timing myself on the jumps and realized that most of my jumps were nearly 10 seconds per jump! SLOW!

After the time expired, I saw my lowly score.....164. Wow!!

While I judged the next athlete, I purposely aligned myself so I could watch another adaptive crossfitter, Matt Ramsey, do his WOD. He chose to primarily do step ups over jumps. As I graded and watched Matt in the background, I noticed that he was able to do step ups 3:1 to my box jumps. He also slowed dramatically when he opted to jump.

13.2 version 2............ I decide to give it another go.......

I decided to give 13.2 another shot. Not simply because I wasn't satisfied with my score. But also because I wanted to test myself on step ups and see just how much faster it was. While I timed Matt's step ups, we're different athletes and I wanted to see if I could keep pace with his first score.

Another 3-2-1 go, and I was pushing and deadlifting away. When I got to the step ups, I found a rhythm. I found some speed. I also discovered something very interesting. Being a left below-knee amputee, I found it interesting that I was faster and stronger stepping up on my left foot. Maybe a little quad fatigue!? Maybe I was developing a lot more push and power with the bar on the right and the left felt it's contribution would be in the step ups. I'm not sure.....

I know I felt better though and gamed the movements for what was appropriate to me. During the last round, my quads were a little cooked. I chose to strict press the bar for the last 5 rounds. It saved my legs a little for the final deadlifts.

The difference...... 222 reps. A 58 rep increase!

I've heard a number of other adaptive athletes comment on their adaptations of 13.2. The general consensus was that the step ups were a life saver for the majority of us! Maybe something to consider when CrossFit develops adaptive standards for competition WODs.....

CrossFit Open 13.1 WOD; What Did You Learn?

So, to break from the norm of the past two years, CrossFit HQ and Dave Castro cast aside the 7 minutes of burpees and decided to throw a little curve ball in the game. By combining WODs 12.1 and 12.2 from last year's open, they created a beast of a WOD that was sure to test folks! I know it incorporated the one Olympic lift I am very, VERY shaky at........snatches.

135# Snatches during 13.1.

Having decided to use the open as a measuring stick and to identify my weaknesses, it seems that I would be doing so immediately out the gate on this one. The WOD was as follows:

Men's Standards:
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

In last year's Open WODs 12.1 (7 minutes of burpees) and 12.2 (the snatch ladder incorporated above) I completed 69 burpees and then 36 reps in the snatch ladder. This year, I completed 108 reps. That is an increase of 2 reps in the snatch but considering I completed 70 burpees in the mix as well, I'll call it a win. While not the best score, by far, I am proud of being able to muscle through it.

Muscle through it....... That's where I learned the most. One of my fellow coaches and amputees, Matt Ramsey completed 150 reps. Beast! As I sat back and analyzed his performance, I came to a very stern realization. My strength far exceeds my form and mechanics in the snatch. While Matt's snatches actually resembled snatches, mine were closer to a snatch grip shoulder press. I know I'm strong, now it's time to get efficient. 

I'm not one for waiting to start challenging myself so directly on the heels of 13.1, I joined the CrossFit Rubicon Barbell Club in order to get better. But there's much more to the progression of learning and improving. Listen to your coaches. Practice the movements. But most of all, NEVER sacrifice form! So many of us hear 3-2-1 Go, and just shit on our form to get the most reps. It takes a bigger man to slow down and do it right, to demand more of yourself, than to plow through the movements in order to get the highest score. After all, this is training. Not testing!

Now to further improve myself and test myself with 13.2.

 

Where's Your Ladder Leaning?

"When climbing the ladder of success, make sure it's leaning against the right wall...."

This drove my wife's career decision. The decision to follow her heart and continue the good fight. This is driving my desire to make changes as well. Changes to make an impact on people's lives for the positive.

Coaching Heavy Ball Shouldering

When I accepted an offer to join CrossFit Rubicon in 2012 as an Intern Coach, I had no idea how this was going to shake out. Joining a new box, new family and learning to coach under the tutelage of such professionals as Chef, Ben and Rick. Little did I know that this change would yield a much larger impact than I had hoped or expected. Beyond being accepted into the Rubicon family by Chef and Hronn. Beyond learning coaching queues and the nuances of coaching newcomers vs. experienced crossfitters, I learned something greater in terms of life and happiness.

I learned that I am not content being what I am now. I am not going to be happy until I am a full time coach with the ability to teach and learn in the capacity I really do want! To make such a profound change would require the love and support of family and friends. But it would also require dedication to put in the work. Make time. Lose some sleep. All in order to help the wall I've chosen to lean my ladder against grow stronger.

Taking on greater responsibilities as well as a sense of personal ownership is ultimately what is required. Choosing to be there to help my gym grow by sacrificing a few hours on my Saturdays. Choosing to take on other responsibilities, broker partnerships and work together with other coaches to make these changes occur takes quite a bit out of an already packed schedule. As mentioned, I have the blessings and support of friends and family to do so.

Coaching Steph in her first team WOD.

I'm very happy with the growth Rubicon is experiencing and proud of my small part in it! Membership is growing and our new athletes are working hard. We've partnered with my other favorite organization, GORUCK, to become an authorized GORUCK training facility for those willing to take on a challenge. We are instructing and training people to safely get home to their loved ones with the Blauer Tactical S.P.E.A.R. system of self defense. Our planning for the phased in approach for Rubicon Kids is working. Finally, our barbell club is growing exponentially thanks to coach Ben's expertise and coaching.  Growth is truly awesome.

On a personal front, I have applied to George Mason University's B.S. in Health, Fitness and Recreation Resources program of study with a focus on Kinesiology. I have also applied for a Scholarship from the Pat Tillman Foundation. Keep your digits crossed for me!

I'm shifting that ladder to the correct wall. I'm not scared. I'm doing what I always do. Take a breath and get back on the bar.

Hard Work and Results

I remember when I used to just bench press like a madman. The bench press and my ability to run used to be my measure of fitness. I've since learned what true fitness is.

If I were to call you tomorrow and ask if you wanted to meet up for a run or if you wanted to meet up and play a little football with some friends, would you have to decline because you were busy? Or, would you decline because you don't have the level of fitness to do such activities at the drop of a hat? I've mentioned that I have run two Army Ten Milers, completed a GORUCK Challenge and shadowed four more challenges and have run 5K and 10K races without any training or preparation other than regular CrossFit. I have the level of fitness needed to do such activities without training in a specialized manner for them.

As I mentioned, I used to use the bench press as my measure for fitness. As crossfitters, we rarely bench press but trust me, it has it's merits! I still bench press at least once a week; heavy or light. This week, during a TABATA WOD, I did multiple sets of ring dips with absolutely no soreness afterwards in my chest. While form on the ring dip will force more use of your back vice triceps and chest, I attribute my ability to knock these out to my continued bench press work. The same holds true for push ups. No matter how hard I push myself on push ups, I still don't get sore in my chest.

Chest to deck at the Froning event.

Two weeks ago, during testing week, I discovered my gains from nutrition and hard work in the three CrossFit core lifts. My CrossFit total is:

Press: 170#
Back Squat: 280#
Deadlift: 405#

One lift I wanted to test but didn't was the bench press. The last time I benched in a powerlifting meet was two years ago. I benched 245# and failed on 2 attempts at 265# because either my head or ass came off the bench.

Yesterday I decided I was going to establish my 1RM in bench press. With head and ass firmly planted, 285# went up very easy. Not too bad. I failed on 295# but will get that soon enough.

All of my gains in these lifts are directly attributed to three very important factors. Factors I believe, that if followed, you simply cannot fail from.

Nutrition: You want to be an athlete? You want to be strong? Then you have to eat like it. Demand more of yourself in your food choices. In the words of my coach, mentor and friend Chef, "You wouldn't want to go pissing in the gas tank of a jet fueled dragster...." Eat lean meat, veggies and healthy fats. No refined sugar or processed foods. Little to no starch. Drink water like it's your job!

Hard work: You aren't going to get stronger without hard work. Take a scientific approach. I use the 5-3-1 method as well as linear strength progression to gain results.  Perform every lift correctly. If your form goes to shit, stop! Take mental queues while working to ensure your body is in the correct position (Squat: chest up, weight on heels, butt back, tracking your knees out over your toes....) Log everything!

Support: You need support and encouragement when you are working this hard. Tell your coach what you are doing. Engage your family and friends. Have them cheer you on when it gets heavy. I love when my athletes come to me with a new PR or even an attempt at a new PR. I love to see my athletes in the gym working on these lifts or calculating their working max from their 1RM. I tell everyone what I am doing. I want you all to know.

Hard work yields results! There is no arguing this point. If you enjoy hard work as much as I do, it's not as much hard work as it is just good old fashioned fun!

Genetically Wired & Behaviorally Inspired

Mirror Drill during PDR 36 at CrossFit Rubicon

This past weekend, my certification partner and co-coach Tiffany Harrison (I call her than because we have been in the CF Level 1, CF Kids and now PDR Instructor Course together) attended the PDR 36 Certification Course ad CrossFit Rubicon.We have several of our CrosFit coaches currently certified and Tiff and I were excited to join them in helping advance our abilities to further change and effect lives.

If you've never heard of PDR or Personal Defense Readiness then you've likely not heard of Tony Blauer and the S.P.E.A.R System. Through the use of physiological tools EVERY human being is engrained with, the S.P.E.A.R. System is "a 'behaviorally' researched, close quarter personal defense method that utilizes the body's natural flinches and reactions to fear or violence and then converts these reactions into efficient tactical choices." For more information: http://www.tonyblauer.com/4105/02_01_01_spearsystem.asp

I cannot overstate the importance and the simplicity of this course. There is no complicated fighting stance to memorize and learn. There are no new crazy ninja out of left field type crane voodoo series of movements you have to memorize. This is as simple and more importantly, AS EFFECTIVE as it gets folks. I enjoyed this course and I would recommend anyone who is interested or even curious, reach out to me or our experienced team at CrossFit Rubicon and see what it's all about.

Currently we are working towards possible monthly PDR classes at Rubicon. Keep you eyes here for information about upcoming courses!

http://www.cfrubicon.com/personal-defense-readiness-pdr/