Running

The weather's getting nice, some days you just want to go for a run... what should you do? Here is a really simple template to consider a  few weeks' worth of runs. Balance out these three formats, and you should continue to improve your general physical preparedness, just like CrossFit espouses.  

Sprint From 15 seconds to 2 minutes, sprints need plenty of rest in between (at minumum 3Xs rest) so you can go all out each time. Try to improve your splits each time.

"Mile" This doesn't have to be a literal mile, it's the middle distance from 6 to 15 minutes. At this distance, we are running at an uncomfortable, but sustainable pace and giving it all up at the end.

"5k" Again, not the literal distance, a "5k" or long slow distance is upwards of 20 minutes and is run at an even and semi-challenging pace. You could talk if you wanted to and will sing to yourself "just keep swimming, just keep swimming..."

Have fun, don't get hit by a taxi, and be sure to take care of those feet. 

Coach Avery answers: What's wrong with my hook grip?

Question: My hand goes numb when I use the hook grip, what's up with that?

Coach Avery says: 

No, this is not normal, generally speaking. When did you start using hook grip? Has this happened before in the past?

In general, when people complain about numbness there is something nerve related going on. If this is happening regularly after or during a WOD you should not ignore it (much like pain, a different feeling from soreness which you need to learn to identify and stop doing/fix whatever is causing said issue.)

It depends on where the numbness is and how far it goes down in the hand or forearm, as to which nerve(s) are involved. For some, the initial exposure to hook grip can cause some tingles and basically the hand needs to be desensitized to using the hook grip given the amount of nerves in the hand - they're sensitive! However, after the first few exposures, most people adapt to using the hook grip and learn to find a position that is comfortable given their finger length/hand size.

I would recommend to everyone learning (or perhaps relearning) the hook grip to start practicing with a PVC (even if it feels too large, but this will encourage you to wrap your fingers around and stretch them out) and the empty bar (alot, more than you think). Once that feels fairly comfortable, progress to lighter loads for volume, before progressing to heavier pulls and deadlifts with hook grip.

You need to adjust to the overstretching of the thumb and associated tendons and ligaments in that particular position. I also used to practice holding onto the subway rail with hook grip until it felt comfortable because I initially hated it. Now I can't imagine picking up a bar without using it.

Once you feel comfortable using the hook grip in and out of WODs with sub-maximal loads for at least a month (or a few!) then progress to heavy deadlifts. If you are also someone that tends to use an alternating grip for really light deadlifts, you should plan on cutting that out. You hands and forearms need to get used to pulling in an overhand position, and it makes the switch even more difficult for some people because their grip is weak. For people that complain about their grip being weak that is generally one thing I make them stop doing right off the bat.

You could start with some basic stretches for the hook grip. Before lifting (or right now) wrap your fingers around your thumb and tilt the wrist to the side away from the thumb. You could also play with tilting in the other direction. Self massage of tight forearm muscles and around the hand and thumb may be useful. If you feel any scar tissue or adhesions in the forearms this could be causing some major tension downstream or compression of a nerve.

Hope some of this helps!

Strength in General Physical Preparedness

Question: What is the thinking behind the maintaining the speed of the ascent on the back squat vs putting on a lil more weight and struggling more at the bottom?

Great question. In a day where you are doing strength immediately followed by conditioning, I think it is best to keep the speed on the strength sets because slow, grinding sets will be too taxing and leave you drained for the conditioning. I believe this approach to be the most sustainable and productive in a general physical preparedness program. If you were only doing strength, you could take the sets to a deeper, darker place. 

Creatine and putting on mass

Question: I was wondering what your opinion of creatine was?  I've heard a bunch about it, and i'm on the fence about trying it.  I have wanted to put on weight, though I eat healthily, and ALL THE TIME (basically), but still struggle to put on any mass.  What do you reckon?

A few thoughts on putting on mass:

1. Let's pretend for the next two months you eat two more meals a day than usual and drink a gallon of milk. You manage to hulk out and you fucking love it. Until you get sick of eating so damn much and your body goes back to its norm- skinny ol'me. Lesson here: whatever "bulking technique" you decide to use, make sure it's sustainable. Or schedule a photo shoot for the day you are the Hulkiest and at least have photo evidence of all your hard work.

2. Getting body fat levels in check is cool, adding a little muscle is awesome- just make sure your aesthetic aspirations actually fit your body type. Want to add on forty pounds of pure muscle and grow 6 inches? You're out of luck. This is one reason focusing on performance  goals is more beneficial than aesthetic, then your whole body and soul is along for the ride. 

3. Hey small guys, CrossFit has you tricked. Manliness is not determined by a 225 pound snatch or a sub 1:20, 500 meter row. The "sport of fitness" has become skewed into the "sport of exercise tasks" with a lean towards heavy and long. It no longer tests true individual fitness which must take into account so much more for instance bodyweight, age and a broader range of modalities. This conversation is too much to have in our number three here, instead I will just encourage the mighty mouses among us to move weights that make sense for you, to get stronger one day at a time with a smile on your face. 

4.. I have never read up on creatine, but here is one piece from a source I trust. Good luck!

Oly Shoes

Question: I'm worried that my oly shoes will become a crutch. How can I make sure that doesn't happen?

I recommend most people get oly shoes as it helps to optimize ankle mobility. Once you've worn them awhile, find a balance between wearing them and your regular shoes.

Do in oly shoes- all strength oly work, most slow strength movements, most conditioining wods with oly lifts

Out of oly shoes- mobilize everything, bodyweight strength and conditioning, monostructural modes (running, rowing, etc,) most conditioning work without a barbell

Preparing for a race

Question for you: I'm hoping to run my first 5K (non-obstacle) race by the end of this summer/early fall. I wouldn't be TOO concerned with the time, more so with completing it and keeping walking to a bare minimum... Any tips on how I should structure my WODs to better prepare myself? Or any other training I should address as I get closer to to the run? I have absolutely NO background in running (besides the occasional sprint work I do with Coach Heidi in CFE a few times a month). I wanted to make 2013 a Year of Many Firsts, but this one's causing me more anxiety than any of the others. HALP!

First things first, calm down. Don't worry about where you should be, and be where you are. Then build from there. 

Secondly, now that we can breath, training to complete a 5k race should be pretty easy for a regular CrossFitter. Here is a really basic format that should supplement your regular training with ease:

4 weeks out from the race: CrossFit 3-5Xs/week, 10 minute run 2-3Xs/week

3 weeks out from the race: CrossFit 3-5Xs/week, 15 minute run 2-3Xs/week

2 weeks out from the race: CrossFit 2-4Xs/week, 20 minute run 1-3Xs/week

Week before the race: CrossFit 1-3Xs/week, 20 minute run 1-2Xs/week

This is super simplistic, and not perfect for everyone. If you want to change it up a little bit- do! Then have fun on race day. 

From personal experience, I used to run, started running again last month. It feels awesome to run as a stronger athlete. Runs tend to be, dare I say, fun. 

Low Back Pain with Jonathan Coffey

After yesterday's email regarding low back pain, Jonathan Coffey had some great thoughts to share on his personal experience with the area. Take it away, J:  

As a long time lower back sufferer...a few things

1) Rest. Rest. Rest.
2) Hamstring and hip mobility, you need to work on it.
3) Is this muscular or spinal? Chiropractic goes a long way if you have a good one. Andrew Veech is the guy I've seen in the city and he's phenomenal.
4) in the future: more squats at heavier weights means better core strength means better stability means fewer injuries. A lot of people with a history of issues are afraid of squats, but these are exactly the people who most need to progress upward in weight (gradually, of course)

5) One more thing--I skipped the Open in part for the same reason. Of you're not 100% high rep thrusters at a decently heavy weight might not be the best idea. Know thyself, respect your limits and don't do something stupid. 

6) ANOTHER another thing: if it's joint related...hydration. It's weird and the guy who originally told me that was a bit of a quack but it does make a difference. 

Deadlifts and injury recovery

I had a question for you.  I tweaked my lower back doing Fran on Monday (I assume during the clean as it pains me to bend over/forward or do a hula hoop movement with my hips). I haven't been working out since Monday's workout and am scheduled to do the open tomorrow and the combine on Saturday.  I'm contemplating skipping tomorrow and Friday as well to focus on my back being up and running by Saturday. In the meantime, do you have any recommendations on how to expedite the healing of this pain? Any exercises I should be doing?

Sorry to hear you're not feeling well. I recently tweaked both my back and neck as a result of exercise. I found that coming into the gym then focusing on moving well but very carefully actually helped me to recover expediently. Now, this is an n=1 experiment, so I can't say it will necessarily work exactly the same way for you. Let your coach know what's bothering you so they can suggest scaling and don't be afraid to hold back. 

As to anything specific, I don't have much. I suggest taking it easy, partition a few specific times to focus on stretching and moving and otherwise let it be. 

One more thing, kudos for knowing what fucked you up. I say all the time while teaching deadlift and it's worth mentioning now:

1. When you're holding a barbell you are performing a lift which has an inherent risk of injury. Stay focused, don't get sloppy or distracted.

2. Keep the bar close (over your center of gravity), all the time. When a barbell gets away from you you introduce variables that will too often cause injury. 

Hang "squat" clean

Yesterday we did hang cleans, tomorrow we are doing power cleans. Let's discuss the terminology...

Everyone knows the basics: hang- start with the bar at the waist, power- catch the bar in a squat above parallel (we often say "in a partial squat.") This is new to many of us: when hang is prescribed and power is not mentioned, we are to assume it is the squat version of the lift. (hang squat clean = hang clean)

Here is where things get tricky... CrossFit invented the terminology "squat" clean/snatch. "Squat" (in this context) is only relevant in a competition where the range of motion must be standard. In training, the full lifts (snatch and clean) are most often performed; power versions of the lifts are often done to focus on a particular aspect or as a deload (as you cannot move as much weight.) 

When hang clean is prescribed, I often get the question, "Do I have to go all the way in my squat?" I usually say yes, as I understand that athlete to only be asking about the range of motion. But the more precise and nuanced answer is "you should go as low as you need to go to catch the weight." For instance, at 65% of 1RM you may be able to perform a power clean, at 95% you cannot (assuming technical proficiency.) 

(assuming technical proficiency) is a very important point. You should be able to clean more than you can power clean. Is this not the case? We have to figure out why- is the problem your stand, jump, catch or some combination of the three? 

If you need more one on one coaching in your Olympic lifts and want to sign up for a private session, let me know.

Structuring a week

Questions: Quick question on rest in general -- what do you think the ideal amount of days one should be doing a cross fit workout?  3 days in a row, 1 day off? 4 days on and 1 off? And on the day off do you think doing something like running is fine or should I completely take the day off?

For the general crossfitter 3-5xs per week is plenty. I prefer a split that follows the structure of your work week, like 3 on, 1 off, 2 on, 1 off. IF you want to come 4 or 5 times per week but you find the volume of work a bit much ,you are responsible for scaling (or asking for help on scaling) on your own. As programmer, I am responsible for considering folks who do 1 x per week and 7 xs per week- you can see how that may be tricky. If CrossFit is your only workout, just doing crossfit should be fine. If you are doing crossfit to supplement other goals, i.e. running an adventure race, you may need to do specific activities like running once or twice a week. 

Taking a rest week

The Open is over, prior to that we went through weeks of testing. Are you feeling spent, perhaps much less energetic during workouts or at work. Maybe it's time to take a rest week. Here are some thoughts on coming into the gym and treating it as a deload (rest) week simultaneously:

1. Come less often. If you usually come in 5 times/week, come in 2-3 and do the regularly scheduled workouts.

2. Come in a regular amount of days but only perform the strength work. Or only perform the conditioning work. Let your coach know what you're up to and get their input as well.

3. Hit lower strength numbers. Take it easy on the conditioning. This allows you to move well but not strenuously which I have found to help speed recovery.

4. Get extra sleep. Do more mobility work. Play a new sport instead of coming to the gym. 

5. Approach conditioning workouts as practice sessions. Take a workout with lots of hang power snatches and go light so you can truly focus on proper technique. 

6. Replace the time you usually spend working out with things that make you happy (like reading or playing guitar) or catch up on some work you've been putting off. (Have you done your taxes yet?)

Many deload techniques are specific to individual athlete, so talk to your coach for more ideas.

At the end of a deload week, you should be hungry to return to the gym, and happy you took the time off to rest mentally, physically and emotionally.

Private Training Sessions

A couple of weeks ago I met with MacKenzie Landers of 5:45 AM fame for a private training session. She had some kind words to share with the group:

I have actually talked about our session in person with a few classmates as I don't think many think about it - the need to take some time to really focus on their movements and evaluate their weaknesses. By weakness I simply mean areas of opportunity for improvement   You don't have to hate an exercise because you cannot do it - you can do it maybe you just need to better understand how YOU can do it. You don't have to be bad at something you just have to be a person who is committed to your well being and constant improvement. Being in CrossFit already makes you a specific type of person, one who wants to push themselves beyond their limits physically and the mental comes with it - most not realizing that is part of it initially.  

Our session was generated because I know I can do better but I also know I have some past injuries that impact me as well as simple movements that are more challenging for me based on my body construction.  I want to improve my strength and my overall results. To me, improving comes from constant training - smart, educated training. I am the type of person who needs structure - I need to see and hear how to do a movement, many times over and over again, and then I need to practice over and over again. Training with you helped me slow down and evaluate each movement as it relates to the overall exercise and how little tweaks make it easier and more efficient. The mental process and specific words/phrases we worked on I now use every time I walk up to a bar. How you go down is how you come up. Be patient, go straight up. We all want to make it easier and more efficient so we can continue to get stronger as in the end we never really want it to be too easy otherwise we wouldn't be CrossFitters. 

Your suggestion on the shoes was helpful as I had been considering them and although only a few classes in, I feel more comfortable and confident (physical and mental pieces again). 

Additionally, that one productive hour left me feeling motivated to continue improving not only strength but doing the exercises RIGHT! You must do them right before you can go up with weight. 

Lastly, now that you know some of the specific trouble areas or key phrases that help me - our regular class sessions allow you to instantly notice and communicate quick fixes (that I understand what you are talking about due to our private) that improve each workout. 

I would recommend a private to EVERYONE and I do plan to do more with you as I seek constant challenge and growth. 

Thank you and please edit freely and use what you want and don't want. 

I had a great time with you and feel it was rewarding on many levels.

Thank you, Mac, for this and for being awesome. If you would like to be as awesome as Mac, shoot me an email and we will set up a session.

You're fitter than you think you are

You're fitter than you think you are. Make sure you are unleashing the true beast within by following these guidelines.

Strength- Put more weight on the bar.

I walked around all day today adding weight to athletes' bars because they were scared to go heavy. Failing occasionally because the weight is too heavy is okay, now you know what to aim for (or just under) next time. Not being able to move a heavy weight is often not an issue of strength, it's a result of not being able to push mentally to work through the struggle. 

Watch this video of lifters at CrossFit Dynamo going for max front squats. Pay attention to what breaks down or what is holding them back as they lift near their maximums. Did their form breakdown? Is it a balance issue? Can you tell their head got in the way and they gave up? Push yourself. Get stronger. 

Conditioning- Plan better, rest less.

This is an issue of mental fortitude again. We've talked a lot about "designated cheerleaders" recently, when you don't have that luxury, you have to push yourself. Also make sure you rest smartly. Don't bend over, heave and whine. Stay focused, breathe and get back to work.

Tips for 13.5

Do you remember when I put a 5 minute time cap on Fran the other day? You had a case of "fuckarounditis" until the last minute, then you shoved the gun in your mouth and got to work. Welcome to four minutes of that hell. 

Holy shit...

This one is a beast. Let me reiterate a few previous tips quickly- no one can scale the Open WODs, never miss a rep, don't let your grip fail, use a designated cheerleader, move efficiently and have a strategy for the toughest 4 minutes of your life. Two more tips...

Work. Then when you don't want to work any more. Work. 

And know yourself. If you can do a set unbroken, cool, do it. If you need to rest, do it. Breathe. Then get back to work. The math is simple folks- 15 thrusters or pull ups every 40 seconds will get you to infinity and beyond. Are you mentally tough enough to get there?

This is the only post where I'll pass on saying have fun. There should never be anything fun about Fran. 

Rich Froning's theme song post 13.5.

Weightlifting belts

Help! I keep hurting my lower back at crossfit. A friend, and non-crossfiter, but former lifter suggested I wear a weight lifting belt. He was surprised we didnt already wear them. Why dont we wear them? Should I try it?

There's probably no harm in trying a weightlifting belt. One way to do it- during strength work, don't wear your belt as you're warming up. Then put it on when your working at 75%+ your 1RM. During conditioning work, make sure the belt isn't interfering with good movement patterns, and don't wear it all the time. We want to strengthen our core sans belt as much as possible.

More important than all of that though, make sure you're moving correctly all the time. We have this idea that all conditioning workouts should eventually look like shit, that's how we know we're working hard enough- WRONG. Quality comes first, always. CrossFit has been preaching for a long time- movement quality, then consistency, THEN intensity. If you need to back off (on weight or speed) to move better while you're learning a movement- do. That's how you'll protect and strengthen your back.

Training vs. Testing

We have seen a lot of testing recently. Six weeks of testing at the gym (SUBMIT YOUR SCORES HERE.) We're headed into the last week of the open. These tests have been a great opportunity to push yourself as hard as possible to learn where your true boundaries lie. Should you do that on every conditioning workout? In every strength set? NO. Pushing yourself to this level constantly will leave you burnt out, over trained or injured. Marathoners only periodically train at race pace. Football players very rarely perform plays at a game-level intensity. Baseball players scrimmage at sunflower seed spittin' levels. CrossFitters, good news- it's okay for you to do the same thing. Make sure you're maintaining the intended training stimulus, then train sub maximally and compete like a bad ass.