Being enough

Winning is great, but sometimes just completing what you set out to do is enough.

Many of us have a competitive nature, if not with other people at least with ourselves. We get caught up in doing better than the person next to us, yet we lose focus on why we started the journey in the first place. Whether it's completing a triathlon, getting a one rep max that exceeds your goal, or even successfully completing something the first time you try it, there's always a reason why you started in the beginning. The people who succeed the most, are those who start a goal based on knowing themselves, and always remember it.

It's easy to lose sight of an original goal if something gets in your way, if someone challenges you to do more than you agreed, or if you get caught up in the moment and simply bite off more than you can chew. The reality is, all you can really expect from yourself is to be better than yourself. No one is like you, so you shouldn't compare yourself to those around you. We each have own talents and successes and they are ours because we worked for them and succeeded. If we gave up along the way, we have no one blame but ourselves, and if someone did better than us, then we should hand-out congratulations.

Keeping people near to us who impose great demands can be crucial to any training program, however they should remain reminders and not reasons. We are only as good as we make ourselves, and no one can take that away from us.

How Many Ways...?

There are many ways to do many different things. It's safe to say that any action can be executed in a multitude of different ways. So what exactly makes one way the best way, the most preferable way, or even the least effecient way? Does it come down to a matter of opinion? Maybe because it's always been done a certain way? Perhaps there is an actual science that proves it. Whatever it is, and all answers could be right for different actions, there are hundreds of ways.

I could go on for hours about the best way to dress, the best way to talk, the best way to travel, but instead it seems more appropriate to discuss the best way to train.

How can there be a 'best way to train' when I just said there are so many different ways to do practically everything? That's simple. The best way to train is to appropriately train for your goal. Now, the training program might not be that simple, but training for your particular goal will be the best way to train.

Let's assume, we want to achieve 20 pull ups in a certain period of time. You aren't going to spend your training sessions focusing on running. This doesn't mean you can't run, but if you don't practice your pull ups several times a week (and I'm talking 5 times a week) you won't be doing 20 pull ups.

Likewise if you are concerned about your conditioning and endurance for your particular sport, you'll spend several days a week working on your conditioning in addition to training for your sport. You won't benefit by doing 1 rep max lifts if your focus is on your conditioning.

Once you start the training program for your goal there will be various different ways to perform the vast majority of movements. What is the best way to do a kettlebell snatch, the best push up variation, the best pull up variation? This all depends on your specific goals.

'The Best Way' is relative to what you are training for. Which is why there are so many ways to execute actions.

The Broad Street Run

This photo shows no justice to the number of people that ran the Broad Street Run this year. The exact number I'm not quite sure, but it's over 22,000 people! That's half as many people I went to college with.

As we all know I lost a bet with a client, which gave me the priviledge of running the race today, I couldn't be happier for her, and now I have just one more notch on my own belt marked off.

These are the stats, and they are by no means impressive to anyone other than myself. When I found out I'd have to run this race I decided that finishing would be the goal, I had three weeks, and hadn't trained a bit. As the race got closer, being the person that I am, not only did I have to finish but I had to finish in under 2 hours! Have I mentioned that I've never run more than 3 miles continuously in my life?

Once we arrived, I anxiously awaited the start, and either wanted to just get it over and done with or walk off the course and sit in the grass. Thankfully, I was running with someone else who took pity on me when Susan completed her five pull-ups. Thanks Rich, you helped me keep my focus many times!

My goal was to hit 3-4 miles, walk a little bit, run another 2-3, walk a little bit, and finish the last 3. Each mile we came accross our time strangley got faster, who knew. Once I hit mile 3 I wanted to run to mile 4, and once I hit mile 4 I wanted to make it to mile 5 or City Hall. I hit City Hall but saw no mile marker, I thought mile 4 was the longest damn mile I ever ran in my entire life, then when I was about to give up hope, I saw mile 6 and I was under an hour. With halfway to go, I chose to stop and walk, my toes were numb, my left leg from my glutes all the way to my ankle was killing me. Of course the only injury I was worried about, my back, didn't even make a peep. Not to mention, at this point some people had already finished the race!

For the next 3 miles I alternated back and forth between walking and running. Rich picked a landmark that we had to run to and once I made I could either continue to run or start walking again. Good strategy. As we approached the last mile, I hear, "I want to run the last mile." In my head I was running the last half mile, but I sucked it up big time and trudged through the last mile, in through The Navy Yard and through the finish line, in under two hours.

The funny part is I'm more impressed with the 6 miles I ran without stopping than I am with the 10 miles I finished. I imagine I'll never do such a silly thing again, and when I wake up tomorrow morning, I know my legs will confirm that.

1:51:57

Today Is The Day!

The Broad Street Run starts in about an hour and a half, and I find it ironic that I'm calmly sitting at the computer eating my breakfast. Really though, what else am I going to do? No sense getting all stressed out over it.

I did get plenty of emails, texts, and verbal "Good Lucks!" yesterday and last night. I have lots of good thoughts and people to think about as I'm striding through some of the sites of the city. Thank you.

Details to follow.

The Countdown Begins

Should I list the days, hours, or minutes until the Broad Street Run? It's less than 3 days, about 61 hours, and roughly 3,660 minutes. An interesting breakdown. Regardless, for someone who's training is all about strength gains, and short yet effective workouts, this has been somewhat of a challenging experience for me. Trust me, I've thought about throwing in the towel on this one, but then I figure what for? I made a bet and now I have to live up to my end of the deal, run...10 miles.

Two weeks ago I was sick and the most exercise I got was during the demos of workouts. Now that I'm about 95% healthy I'm itching to get in one of those off the wall workouts, that in my eyes I'm famous for, but I'm stuck running and keeping the workouts low key, at least for 3 more days (or 61 hours or 3660 minutes). I admit I even attempted some negotiations of a 2 mile fireman's carry over this 10 mile run down Broad Street, Susan was even going to be the one who was being carried, she still chose the running!

I can't quite tell if the people I see every day have faith in me or pity for me. I'm used to the faith, at least when it comes to challenges of strength. But in the end they must be the same. Well not physically of course, Turkish Get Ups with a 36kg kettlebell is completely different than a 10 mile race, but mentally they have to share similarities. Mentally I have to know that I can stand up with that amount of weight overhead, just as mentally I know I have to be able to make it the 10 miles down Broad Street. The difference being, the Turkish Get Up takes at most 3 to 5 mintues, and the race, well I'm hoping the race is over in under two hours.

And what's it all for? It's a strange little world we live in. I made this bet to challenge a client who clearly had the capabilities of doing 5 pull ups, she has a lot more in her too, just as everyone else I work with, but it takes a different type of motivation for each person you work with, sometimes it's hard to find sometimes it's easy. I put myself on the line for this one. I hope she keeps them up, just as I'm sure she hopes that I keep running. I wonder if either one will continue?

Words of Wisdom

"Simplicity is the ultimate sophistication." -Leonardo da Vinci





Some I suppose would expect such words from the man who painted the Mona Lisa, orchestrating extreme sophistication from utter simplicity. Truly, such a simple piece of artwork holds the eyes of so many who gather to see it, I know it was one piece of artwork on my list to see when visiting the Louvre.

While it was not a simplistic approach to study anatomy for the purpose of art, da Vinci studied the human body in as much detail as he was allowed in order to create such masterpieces.

It holds truth, truth that I believe.

Centuries later, Audrey Hepburn is often photographed in a black dress, hair up, and jewels, it doesn't get much more simplistic or sophisticated than that. An icon of beauty without frill, fab, or frolic.



I do not own Gucci sunglasses, I do not own a Prada handbag, I do not own Seven jeans, and I do not drive a foreign sports car.

Simple does not mean boring, simple does not mean dull or less exciting, but rather an exquisite way to make a statement that will last in the minds of many.

So, I guess to tie this into training, it seems as though the simple methods are more effective than the elaborate and complicated. I find truth and effectiveness in kettlebell training or functional training rather than the advanced, high dollar systems that teach us balance and coordination which we can learn simply by practice.

Running, For What?

I always try to find ways to motivate both myself and the people I work with. It's easier to have a goal to train toward, than to randomly train. I encourage all of the people I work with as much as I can, and everyone requires just a little different spin.

It's been over a year since I've been encouraging Susan to do multiple pull ups. In fact last January she accepted a challenge to perform six pull ups, once the testing time came along, she almost got three. A year later I was thinking what could possibly get this woman, totally and completely capable of doing pull ups, to accept another challenge and succeed. I agreed to run a race if Susan got 5 pull ups.

Anyone who knows me, knows I hate to run, unless as I have already professed, it is trail running where I can be as fast or slow as I please, and also enjoy my surroundings. The Broad Street Run, the race I agreed to run if Susan got her 5 pull ups, couldn't me more opposite of the trails. It's 10 miles of grueling pavement down Broad Street in Philadelphia. Yuck, boring, blah, and did I mention pavement?

Susan got her 5 pull ups this afternoon, with ease, in fact I'm sure she could have done at least one more. My first was response was joyful, I was very pleased and also happy that she got them! Who wouldn't be, it's a testament to the training we do. My next repsonse was "Oh shit!" 10 miles on pavement surrounded by a huge number of people running over me! This is not my idea of a fun, let alone relaxing Sunday morning.

I have two and a half weeks. And while all smart sources would tell me to fold, I plan to live up to my end of the deal and hopefully survive.

Odd Object(ive)s

It's funny to me that you can practice a movement with one object, say a barbell or kettlebell and be at best average with them. However when you pick up an odd object, such as a 75lb keg, you find your weakness and work through it.

I admit being hesitant to the 75lbs keg snatch, but then I just did it, and 'it' was easy. To the point where I wish I had participated more. It's rare now that I get to experience a hands-on workshop from the users point of view. Although this past weekend I wasn't the user persay, but I was able to try out a few things that Zach had brought to the table.

This is an easier week for me, light on the lifts, easy on the conditioning, and about 65% on the jiu-jitsu. Back to the straight and narrow starting Monday morning regardless of how I feel. The Challenge is 6 weeks out, and the BJJ tournament is 10 weeks out. Time to get cracking hard!

Kettlebells are in Scotland

A few weeks ago I was on vacation in Florida. I nice long week of relaxing in the sun, on the beach and by the pool. When I got back, I was asked if I worked out while I was vacation, and startled with my response of, "Yes!" I questioned the astonishment.

Of course there are some reasons of vanity behind my workouts, but more than that I find an escape to working out and training hard, I find peace of mind, I enjoy the challenge, and I do it for my health with the hope that it pays me with longevity.

An entirely different conversation got me thinking about whether or not I planned my vacations around being able to continue working out, and while that's not necessarily the case, I wouldn't not workout due to lack of equipment. Friends and acquaintances accross the states, and in several countries would allow for workouts to be completed with equipment, but it's not needed if I were to venture somewhere, where I didn't know anyone.

So, working out for me, is a way of life. I certainly enjoy a day off here and there, but find that I become irritated and edgey if I've missed several days in a row of not working out. It not only makes me stronger physically, but mentally as well.

To my friends accross the states and abroad, I hope to one day train with you on your ground in...

Scotland
South Africa
Australia
Brasil
Murrieta
Ann Arbor
AC
Silver Springs
Edison
Alexandria
DC
Las Vegas
West Chester
Phoenix
San Jose
Avon By The Sea
Jacksonville
Exton
La Jolla
Sacramento
and more...

Back To My Inspirations

Awhile ago I wrote about the people who inspire me to train harder and better. Mostly because of the effort they put forth and the amazing gains they have achieved. While I tend to think of a handful of things when I workout, I'm fortunate to know Mia. Her whole enitre family trains with us, either through CrossFit Philly or through Spear Jiu Jitsu Academy. Five family members!

Mia has done 6 pull ups, and I bet she can do more, she goes to jiu-jitsu 2-3 times a week, not to mention she's involved in quite a few other activities. Mia and her whole family make me smile when they walk in the door. They are all very dedicated for their own reasons.

It's really great to have such a family oriented community training with us. And I'm really proud that both Mia and her older brother Beau, recieved promotions in jiu jitsu this past weekend.

Picking On Me

No worries, I'm not about to start complaining that someone was giving me a hard time or any of that kind of crap. Today, I'm the one picking on me.

If I miss a workout, it's my fault. If I eat bad, it's my fault. Long story short, I hold the key to my health. Now of course some things are completely out of my control, like my genetics and the weather. The rest I can handle, or rather, the rest I need to handle. I can't make excuses for my short comings, if they're my fault. If I can't do something right now then I have to admit I can't do it, and either figure out a way to get it done, or move on.

Looking back on what I should have/could have/would have done is just a waste of time. Looking forward and planning what I will do and when I'll do it, well that's the reason to get it done during the day. I'm the biggest procrastinator I know, always have been, probably always will be, but if I don't complete the task by the time I need it completed then I can't blame anyone but me.

Choosing between what's fun and what needs to be done. If I had my choice I'd play around in the gym all day, make extravagent and healthy foods, nap, and then do whatever moved me for the rest of the night. All play and no work, doesn't get you very far, some work needs to be completed, but that doesn't mean work can't be fun, which it often is!

All these things are a continuous circle, they all feed off of each other, and it's all up to me. If I want a better life, I have to workout, eat well, make good choices or at least learn from my mistakes, and remember to have fun and get work done.

You lead your own life, what you do takes you there.

"Pick up a bee from kindness, and learn the limitations of kindness." -Sufi Proverb

Appearances

'One of the greatest places to just sit back and relax, night or day, Jupiter, FL'


It's said that "the happiest people don't necessarily have the best of everything; they just make the best of everything they have."

Ever since I can remember I've had a dream home pictured in my head. It's on a cliff that overlooks the water, and waves crash on the rocks below with a constant rolling sound of ocean water. The windows are big and are always open because the wind is causing the sheer white curtains to blow around in a very unrythmic yet gentle and chaotic pattern. That's just the beginning, the details go on, however the most important part is that I see myself calm, relaxed, and peaceful.

I have no idea how big my dream home is, in fact although I have a very vivid picture painted in my head, I've only ever seen two rooms, so maybe that's all the bigger it is. But if it makes me that happy in my head, two rooms is all I'll need.

What's the point of having dreams and visions if you aren't healthy enough to enjoy them? Too many people gleam in the presence of their new foreign sports car, or pass photos through email of the house they just purchased on the beach, or gossip wildly about their one month vacation to The Greek Isles, yet their health is poor and their lifestyle below par. Bragging rights only get you so far, because if you're too overweight to comfortably fit in your new foreign sports car, or too lazy to appreciate the outdoor climate of your new beach house, or too physically out of shape to sight see along the Mediterranean, then what are you bragging about?

Despite the picture that I have painted in my head, I'd rather have my health. To me that means being able to enjoy everyday life, eating well, working out, and inspiring others to do the same. Extravagances mean nothing in the end if you can't even play with your kids because of how you chose to lead your life. Health and fitness is in our own hands, and we're not only responsible for ours, but for the next generation's as well.


"Life isn't about how to survive the storm, but how to dance in the rain." -Unknown

Driven by Power

When you have the chance to step back and look at things from a distance it's easier to analyze where you are and what you need to do to change things. Too often we're so set in our ways that we forget to pay attention to what is actually going on around us, make sure our life is in check, and ensure that the things that are important to us are not neglected (family, friends, training, our own quality of life).

It sometimes only takes watching a movie, or reading a book, maybe going on vacation, but whatever it is we need to make sure we do it, so we don't have a distorted view of how things really are, but rather a truthfully painted picture that goes far into the horizon. The present moment is obviously important, but the future guides us. Without knowing what you want out of a situation or a time in your life it's hard and near impossible to make your life lead up to the outcome you want.

Let the sun always shine on you.

All this mess about the 1000 kettlebell swings.

Try it... Don't try it?

1000 swings with the 24kg kettlebell is a lot of swings. (Nice work Tracy) I started out with 500 in 20 minutes, I'll increase that as I go along, but it's taxing on the grip. I must admit my heart rate barely made it to 145 and I try to get it up to 175-180 once or twice a week during conditioning workouts. From this standpoint I was disappointed. I did notice that I started to tense up in my lower back, same problems as before after injury. Still working with my chiropractor, and have seen some very good feedback.

I think I can pull it off in under 40 minutes.


"Creativity is more than just being different. Anybody can plan weird; that's easy. What's hard is to be as simple as Bach. Making the simple, awesomely simple, that's creativity." -Charles Mingus

Mind Freak Part 2

In January I wrote a little blurb on an article I read in the Performance Menu titled Mind Freak. I anxiously awaited Part 2, and now I'm glad I was able to read it today, mostly because of some slightly dissapointing lifts yesterday.

It's all about Mental Training, and it is crucial to serious progress. Part 2 talks about recognizing fear and controlling your breath. All things you think you do, but rarely do you get a hold on them. Or even if you practice them on a regular basis the current situation can sometimes overtake the training you've put yourslef through.

Just as your physical training doesn't end the second you walk out the gym door, your mental training certainly needs to be up to par even outside of actually performing the lifts.

And something else to think about...

A quote from Dan Millman, "Injury most often results from a fundamental flaw in our talent foundation (of strength, suppleness, stamina, and sensitivity), of from impatience, a lack of attention, or some combination of these. Accidents aren't really accidents... to avoid injuries, you need mental clarity and attention, emotional stability, and physical preparation. They are the three bests insurance policies you'll ever have and they don't cost a cent. Injury is the price paid for insensitivity, impatience, or inattention."

Reality and Fiction

M.C. Escher is one of the world's most famous graphic artists. Many of his pieces show that reality is wondrous, comprehensible and fascinating.

Often times we try to make up imaginary worlds, or a better place to be, rather than finding the positives of our own reality. If you are able to spend your days with a person or people you appreciate and care for, eat well, do the things you enjoy, and live comfortably, shouldn't you be able to find the positives in reality?

Life can bring challenges and maybe even be daunting at times. An easy life, is one that was never lived previously. Growing from experiences that resulted in hardship and heartache, as well as absorbing the ones that lead to laughter and love, creates that wondrous, comprehensible, and fascinating reality.

Nothing's picture perfect, and nothing's set in stone. Appreciate your surroundings, and use them to achieve your goals.

Adding In Barbell Work

In preparation for the East Coast CrossFit Challenge, I'm trying to add in some barbell workouts in addition to practicing the lifts for the Total, just to feel more comfortable with it.

I picked up this combination of movements from mtnathlete.com


"Spontaneity is the quality of being able to do something just because you feel like it at the moment, of trusting your instincts, of taking yourself by surprise and snatching from the clutches of your well-organized routine, a bit of unscheduled plea." -Unknown

Strength Trainining In General

I'm working on a project to determine the importance of strength training to women. I'm speaking with women that I know, and even ones I don't to see what reasons they have for strength training, the importance to them, and also why they choose to ignore the stereotype of strength training for women = big and bulky.

To be honest, I don't think women should train any differently then men. I don't think we should do different movements, and I don't think we should have different types of goals. Keep in mind that I'm not talking about body building, I'm talking about strength training. Some people are going to tell me that I'm full of shit and there's no way a girl can lift as much as a guy. Some people are going to tell me that all things being equal that girl should be able to lift as much as the guy next to her. I'm saying there's no reason why a girl can't lift heavy, maybe as much as the guy next to her, maybe not, but all in all heavy, and still be a girl.

I'm not ignoring anatomy or physiology for that matter, they both play an important role and sometimes influence performance. However, if we look at the entire picture, I still think the girl next door can compete with the guy accross the street.

A good strength training program that is carried out properly will have increases occur on all trained lifts. That's the part that needs to be focused on. If you have a goal, then you need a plan to make that goal. It can't be arbitrary.

Stronger or Vulnerable

If you expose your weakness, regardless of what it is, does it make you stronger or vulnerable?

There is always the typical answer where you could say that it depends on the situation. But I'm not interested in each individual situation (not today anyway), I'm interested in the overall affect from all situations combined together.

I'm inclined to believe that you become stronger and the more often your weakness is exposed the less it affects you negatively. I'm not sure if a true weakness, like Superman and Kryptonite or more seriously trusting people, ever disappears, but I'd like to believe that it adds to your character. You become forced to recognize it and find ways to not let it hinder your performance, your thoughts, and your life.

Every aspect of life influences you and your actions. It's true to say that if you don't have your mental game together, any physical training and even daily activities aren't carried out to their highest potential. It's not like one day you can just wake up and say I have it together. Training your weakness is probably more difficult than any physical training goal. I know it is for me, and I know I have to dig down deep to stir things up enough to bring it to the surface to face it. Everytime I do, something good always happens. I'm better than I was the day before, just as it is when I reach a training goal.

I take all those experiences with me and I'm a stronger person in the end, not vulnerable at all, even if for a second I feel like I might be.

Well Rounded Training

Yes, she's spoiled, and it's all my fault!


If you only work on improving one skill at a time, it's hard to expect that you will be able to maintain other skills.

For instance, I stopped pressing heavy because my shoulders started to bother me, in fact for about 4 months I did no presses, no snatches, no pull ups, no push ups, basically very little of anything that could cause stress. I focused on other movements. One day out of the blue I decided to start adding these movements back in, occassionally I have some discomfort but overall, I feel good. I can't press what I used to. But I'm working on it.

Same goes for everything else, if you take the WTH effect out of the picture, chances are, if you stop training a movement you won't see improvements in that movement at a later date. Let the frustration go because it's your fault you took the movement out of your training.

Everyone has their strong point, but unless competition is in the crystal ball, it's far better, in my opinion, to be well-rounded with good effort on several to many movements, than to be the best at one specific movement with not much else to offer.