Tuesday, July 9, 2013

Gaming the VA System........Not for this guy!


Recently Rep. Tammy Duckworth (D-Ill) rained hell-fire down on CEO of Strong Castle Inc., Braulio Castillo, for misrepresenting his injury and veterans status to gain a competitive advantage while bidding on IRS contracts. The video of this exchange went viral on social media. Duckworth slammed Castillo for comparing his injuries to those suffered by our heroic veterans. Castillo evidently injured his foot while attending a U.S. Military prep school, but later went on to play college football. He subsequently used his prep school injury to receive government contracts based on his status as a “disabled veteran”. Currently, Castillo has a disability rating of 30% from the Department of Veterans Affairs . The VA describes service-connected disability compensation as “a monetary benefit paid to veterans who are disabled by an injury or illness that was incurred or aggravated during active military service.”
Right now, veterans are waiting an average of 237 days for their initial disability rating to be assessed. Some of this backlog could be attributed to people like Castillo who are submitting bloated or inflated claims.
In March of 2002, I was involved in a tragic artillery accident at Fort Drum, NY, that left two of my friends dead, and 13 people injured. My left calf was blown off by shrapnel from a 105 mm Howitzer round that landed a mile and a half off its target, right near the tent where my unit had been eating breakfast.
I spent 8 months undergoing multiple procedures in an attempt to salvage my lower left leg. The physical therapy was excruciating and I suffered unrelenting pain as the nerves tried to regenerate and I tried to gain mobility. These attempts were ultimately futile with 80 percent of my leg between my knee and foot simply not there. In November of 2002, I opted to have my injured leg amputated to improve my quality of life. Similar to Congresswoman Duckworth, however, the pain didn’t go away when my leg was removed. I also feel sensations in a part of my body that was amputated over a decade ago, ranging from itching to feeling as if my foot is being torn to shreds. From the outset, doctors and other military personnel told me that I was going to get 100 percent disability rating upon my medical retirement from the Army.
I was also told how to go about getting this elevated disability rating. Any veteran will tell you about the numerous briefings you have to attend when you are separating from the military. These briefings are designed to help you navigate the transition from service member to civilian. One such briefing guides you through the process of submitting your claim for benefits and compensation to the Department of Veterans Affairs.
As a soon-to-be-retired soldier, I was told to document all of my ailments. I remember listening to Officers and Non-Commissioned Officers tell soldiers to exaggerate any injuries or pain they had for the VA claim with the express intent to be awarded a higher disability rating. Issues from shaving bumps to sleep apnea, from hearing loss to leg and back injuries are all claimed as being service connected. While so many veterans have serious claims to disabilities, many are just hitting up the cash cow to see how much they can get.
As I prepared my VA claim, I was asked about past injuries specific to my knees and back. A few years in a light infantry unit (which is anything but light) can wreck your knees and back. I claimed one minor injury to my knee, solely because it was in my medical records provided to the VA. I was asked repeatedly if I had any symptoms from the artillery accident that could be viewed as PTSD, to which I honestly responded no.
As Ms Duckworth indicated in her public service message to Mr “30 Percent” Castillo, a below-leg amputation is “worth” a 40 percent disability rating, which is what I was ultimately awarded. By the numbers, it appears that missing my leg below the knee makes me a mere 25 percent more disabled than a man who hurt his foot, and then went on to play collegiate sports.
I spend every Monday afternoon at Walter Reed National Military Medical Center, volunteering as a CrossFit coach. I encounter men and women who have recently survived devastating injuries, many of them with missing limbs and traumatic brain injuries. These soldiers show up at the gym at a low point in their lives. I’ve been where they are now, and I try to show them by example that, while their injuries will never go away, they can adapt to their injuries and regain much of their former fitness levels. These veterans inspire me with their determination to overcome horrific circumstances. I am honored to be able to demonstrate to them that they can thrive, just as I have, despite their injuries. They face the new challenges in their lives with grace and fortitude.
The added challenge that malingerers are delaying their VA claims makes me angry.

My VA disability claim was processed over ten years ago, but that does not mean that my status as a disabled veteran was a one-time event: obtaining my disability rating. I will probably apply for veterans’ benefits from time to time throughout my life. For example, I am beginning to research the programs available to help me to finance my own small business. My eventual goal is to open my own CrossFit gym. I was recently accepted to a health education and kinesiology bachelors program at George Mason University. I was concurrently selected as a Tillman Military Scholar, a competitive scholarship sponsored by the Pat Tillman Foundation. This scholarship will allow me to combine the lessons learned though my military service and my education to continue my service to others.
I hope to use this educational opportunity to increase my knowledge in the field and to open my own fitness facility. My goal is to be able to help others, veterans and civilians alike, to improve their lives through fitness. As is the case with most American families, though, we have to plan our finances very carefully. Taking the risk of leaving a stable IT job to open a gym is a terrifying prospect. As a disabled veteran, I hope there are loans and grants available to help me realize this dream. A part of me doesn’t want to appear like I’m “gaming the system.” Do I really “deserve” the help I hope to receive? And then I look down at the space below the hem of my cargo shorts to the titanium rod extending down into my shoe. And I think of the good I can do in the lives of others. And so, I hope that I would never be on the receiving end of criticism like Congresswoman Duckworth dished out to Mr Castillo. I will appreciate any help I qualify for, and look forward to entering a new phase of my life, even if it means relying on my disabled veteran’s status.

Thursday, May 23, 2013

Block Checked. Not Doing That Again. Or Will I?!?

Sitting here this morning with crazy soreness from the waist down after having run my first official half marathon on Sunday; I analyze my performance and start wondering if I should do this race again. As with the last two Army Ten Milers and the GORUCK Challenge last year, the only training I have done was CrossFit with one exception. Last year, I ran, not much, but I ran once a week. I have not run any distance runs since October of last year; the Army Ten Miler. As you can imagine, running a half marathon cold is ill advised but as I am a crossfitter and am "generally physically prepared" for what life has to throw at me.........Fuckin' YOLO!

The race...... I heard the course had quite a few hills on it. No kidding..... But the route was a nice run through old town Fredericksburg, VA. The hills posed quite a bit of issues with me. Since I haven't be running distance, I had a lot of cramping; first in my right calf (kind of normal) then in my right quad and hamstring. This meant I did a lot more walking than I really wanted to do. At least I had a fellow GRT to run/walk/shuffle with for most of the race. I also found that I really need to have my new socket on my running leg.

Crossing the finish line with my right leg angry and cramping, I immediately thought to myself, "block checked.....I'm not doing this shit again!" Of course I had over an hour in the car on the way home to think it over.... What if I was a little more prepared? What if I actually devoted one day a week to a short run to keep the legs loose? What if I hadn't walked for 45 minutes during the race? I can run this in under two hours, right? Fuck yes, I can!

Does this mean I'm going to abandon CrossFit for distance running? Uhhh.......NO! I still am not a fan of long runs. But this does mean I am going to reestablish my weekly runs, not more than 3-4 miles, in order to keep the legs conditioned. Next year, I won't cramp, I won't have to walk and I'll get in under the 2 hour mark. Actually aiming for closer to 1:30-1:45....

Me with fellow GRTs, Tim Salsgiver and Terry Ford at the finish line.



Finale........A TV show ended and actually made me sad!

I know this has nothing to do with fitness or running a race or anything else really in this blog, but I felt I wanted to put a little note in here. I was injured in 2002, retired in 2003 and entered a workforce that was totally foreign to me in 2004. In 2005, a show debuted that highlighted some of what I thought was funny about working in an office environment. When The Office, the U.S. version, came out, I identified with the show for a weird reason. When I was stationed at Fort Drum, NY, I used to drive home any four day weekend to the DC area. This drive was straight through Scranton, PA. For some reason, I identified with the show and watched it RELIGIOUSLY until the finale last week. Some say the show fell off a bit after Steve Carell left but I continued to watch because I genuinely enjoyed the show.

The finale was truly fitting of the show. It was funny, tasteful, heartfelt and you could tell the actors deeply cared and were saddened by the end of an era. Much like the show The Wonder Years, which I followed through my pre-teen years from start to beginning; watching Kevin grow up as I did, The Office helped me usher in my years of working in an office environment and made the daily grind a little more bearable. Sappy, I know, but true.........  I have to admit, it choked me up a little bit.

Monday, April 29, 2013

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



Monday, April 1, 2013

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!

Monday, March 18, 2013

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.....

Thursday, March 14, 2013

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.

 

Tuesday, February 26, 2013

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.