I think I’ve turned a corner on Practical Paleolithic – I think this blog – and my blogging – has evolved beyond the raw rants I was doing last year and become more intelligent. Sure, the sharp sarcasm remains and my usual brilliant and charming wit , but the ranting just isn’t as fun as it was. Or, maybe all the yoga and the uber-spiritual, hippie-in-remission girlfriend are just making me go soft… Either way, I think my writing and YOUR reading on this blog evolved beyond the pseudo-negativity of the massively sarcastic rant. Time will tell though…

Either way, CrossFit is seriously taking off and, IMHO, some really important parts of it are getting left behind. This happens. It reminds me of the Ninjutsu boom that happened in the 80′s or the Kenpo Karate boom the decade before. Remember how there were Martial Arts guys in black masks in EVERY movie, TV show and Cartoon back then? That happened because there was an explosion in popularity and fascination with the Ninja and their Martial Art. So, Ninjutsu went from being this devastatingly effective combat art with a pragmatic Buddhist spiritual side to being something that showed up on Cereal boxes and Saturday morning cartoons. From there, there ended up being all sorts of arguments about who the actual Grandmaster of the art was (it was and is Dr. Masaaki Hatsumi) and if he was even for real, if his technique was any good and on and on…

Then new “Masters” showed up and opened competing schools (Sounds kind of like the “bootcamps” that are popping up everywhere to take some of the CrossFit popularity spillover, huh?). It got to the point where everyone was a “Ninja Master” and there were “Ninja Schools” everywhere. Then people started saying Ninjutsu wasn’t a “real” art. All sorts of arguments started about “effective” martial arts and who’s “Ninjutsu” was better. There were arguments that Ninjutsu “didn’t work” and counter-arguments that it was the most effective fighting art known to Man. This kind of stuff has been around in Martial Arts for a LONG time and you can actually make a case for these arguments being the basis of the original UFC events in the 90′s. In fact, I think there was a “Ninja” in the first UFC and I’m pretty sure he got his ass kicked…

Just like in Martial Arts, I think the TEACHER and the SCHOOL are everything when it comes to CrossFit. In CrossFit the teacher is called a “Coach” and the school is called a “box,” but it’s the same thing. At this point, the name “CrossFit” doesn’t necessarily indicate guaranteed quality anymore. At the same time, NOT seeing the name “CrossFit” on a “warehouse-style” gym doesn’t automatically mean it’s NOT a good gym either. It could be one of the many former CrossFits that either lost it’s affiliation or chose to disaffiliate. Some of those “original” CrossFit people like OPT, Melissa and Dallas from Whole 9 and Robb Wolf would make OUTSTANDING coaches if they were near you – regardless of whether or not it says “CrossFit” over their door.

Yes, I hate CrossFit and, yes, this blog is about YOU…

You’re so vain
You probably think this song is about you
You’re so vain
I’ll bet you think this song is about you
Don’t you? Don’t you?

- Carly Simon

I guess the 21st century version of that song is “You probably think this blog post is about you…” The point is NO I don’t hate CrossFit and NO I didn’t write this post about any gym or anyone in particular. No more than writing that I eat some brown rice or goat yogurt once in a while means I hate Paleo and Robb Wolf…

If I routinely quote Glassman and have been saying we lost our way from stuff he said back in 2002, I’m probably not a CrossFit hater now, am I? In fact, maybe I should call myself a CrossFit Fundamentalist and run around thumping old reprints of CrossFit Journal…

I’ve said it before and I’ll say it again: CrossFit is an AWESOME methodology and community. It’s done some great things for training and it’s connected a lot of great people. Some of my best friends – and my girlfriend – are CrossFitters.

Above would be my girlfriend Michelle – yes she’s a CrossFitter and CrossFit Coach, yes she agrees with me on what I’m saying in this post, yes she uses AND teaches great form and, yes, she’s a real redhead (I’ve checked ) . BTW, she also has a great – and heretical – blog here: Chalk and Chi. And no, Wild Gorillaman, I won’t send you a pic of her ass for the next “No Butts About it” Update… (SHE however, can send you as many as she wants – if she so chooses. Just make sure you spell my name right… )

Those NEW to CrossFit, take note…

I believe CrossFit should ALWAYS be about Elite Fitness. Not so much always elite PERFORMANCE, but always Elite Fitness. What is “Elite Fitness?” Well, as it happens, Glassman wrote an OUTSTANDING paper called “What is Fitness?” back in 2002. I’m routinely amazed at how many “CrossFitters” haven’t read that incredible article and how many “CrossFitters” don’t even know who Coach Glassman IS…

It doesn’t really matter where you START when you come into CrossFit. The point is: where do you go and what’s your attitude? If CrossFit truly IS Elite Fitness – and is going to remain so – the people involved in the sport need to check their motivations. Yes, CrossFit changes lives and it’s great that it can scale and be accessible to all. I’m all for diverse groups of people seeing the benefits of CrossFit. But I think that CONSTANT IMPROVEMENT is a cornerstone of what CrossFit is all about.

************************************

“Master Chen was renowned for his skill in Taijiquan, perhaps the greatest teacher of his day. At the end of a long life, surrounded by students, Chen lay dying. Chen gestured for his chief student. The student approached and kneeled by Chen’s bed.

‘Yes, Master,’ asked the student.”

‘It is a pity,’ whispered Master Chen. ‘I was only just learning how to punch.’”

************************************

(Thanks to my awesome Facebook friend Robert for digging up that quote for me!)

Here’s the thing: I’ve been a coach for a while now. Something I feel I’m exceptionally good at is seeing the potential someone I’m training has – even if they can’t see it themselves – and moving them toward that potential. All of us can always be better than we are today and it can be surprising how small the daily changes are that add up to BIG changes over months and years. (This is true in LIFE, not just training, BTW…)

But what about the people aren’t pushing the edge of their potential? What about the people who don’t care about pushing the edge of their potential? Or, what about the people who would push the edge of their potential if they had a coach who could help them do it and lend them some vision for who they could be? And, beyond that, what about the coaches who need to be pushing their OWN potential on TWO fronts – their own training and athletic ability AND their coaching ability?

Far from saying I think we should exclude new people from CrossFit or have some massive performance standards, I ACTUALLY think new people should get MORE coaching and MORE attention and A LOT MORE encouragement to SLOW DOWN until they’re ready to go faster and move bigger weight. As coaches or just those who have been in CrossFit for a long time (and training for an even longer time), we have a very big responsibility to teach people stuff the right way right from the beginning.

Everyone is Watching and There are No “Do Overs…”

I’d like to see our community continue to be elite – IN QUALITY – and not have us start looking like a bunch of clowns in knee socks and Vibrams pounding the shit out of ourselves with bad form and too much weight way too often. The truth is, I think there’s a fork in the road and some of us are going one way and some of us are going the other… Time to choose a direction, folks…

There’s a REAL danger of CrossFitters being the 21st Century version of the Ass Clown Gym Guys in the stupid pants who EVERYONE thinks of when you say “bodybuilder.” (Credit to Alysha for the “Ass Clown” terminology…) I sure as hell don’t want THAT to happen. If we’re going to avoid that though, we need to make sure our community stays on track and doesn’t get swept away and wrecked by this latest popularity surge. The world is watching us CrossFitters (Paleo people too…) and we need to step up and do the right thing. We need to show the world our BEST…

CrossFit is MORE than MetCons…

One of the big factors that drew me to CrossFit back in 2008 was that it incorporated so many different disciplines AND had fast and effective methods for teaching them. CrossFit incorporates running, Powerlifting, Gymnastics, Olympic lifting and a WHOLE LOT of other cool stuff. But the fundamentals in those disciplines take YEARS to develop…

Maybe not years in CrossFit, but years in training them. A runner coming into CrossFit is going to be AWESOME at running and likely have not-so-great barbell skills and be lacking a lot of other stuff. A Powerlifter or bodybuilder will have (hopefully) some really good barbell skills and probably not be able to run to his car and back to get his whey protein recovery shake. The beauty of CrossFit is that it is AWESOME at exposing your weaknesses and showing you where you suck currently. But, once you know where you need to improve – PLEASE start systematically working on improving!

One of the things that’s happened in CrossFit – and I started seeing it when I ran my own affiliate – is that people think the MetCon IS CrossFit. They expect – and demand – that every workout crushes them and leaves them in a pool of sweat and vomit at the end. As a coach, you walk a line because you can be seen as “soft” if you dial people back and make them hold back some adrenal capacity and recovery. I’ve actually used a Gymboss Timer to enforce longer time between sets in the Powerlifts with people. As in, Max Deadlift for 5 sets of 5 reps with 3 MINUTES between sets. You should see everyone go NUTS wanting to grab the bar after about 30 seconds! Three minutes feels like an ETERNITY to a CrossFitter who’s been doing a ton of Metcons…

My point is, a “CrossFit Workout” can be skill work with the Barbell Snatch followed by a few singles with 60% of max. It can be a WALK with a weight vest. It can be an hour or two of rolling in Jiu Jitsu. YES, the crazy MetCon stuff is COOL and it DOES increase your capacity (as long as you don’t drastically exceed your capacity and then come back for more before recovering – and then take a two mile run after coming back before recovering…).

What I’m starting to see is a lot of newer people coming in to CrossFit and thinking it’s ALL about the MetCon. There is a tremendous amount of complexity and depth and BEAUTY within CrossFit that has NOTHING to do with MetCons and vomiting in chalk buckets. But, people see stuff on YouTube and think the MetCon IS CrossFit. Then they want to “do CrossFit” so you end up with people running before they can even walk.

If you can’t do a technically VERY GOOD Barbell Snatch or Clean and Jerk, you really have NO business doing those movements in a MetCon with high reps and a focus on speed.

Specializing in not specializing isn’t the same as specializing in sucking…

As far as I’m concerned, CrossFit is like a Martial Art in that it involves – and demands – constant practice, refinement and learning. First off, you better have an EXCELLENT coach is committed to lifelong learning and improvement herself or himself. Second, YOU need to take personal responsibility for your training and learning and improvement. The thing about “not specializing” is another VERY misunderstood deal in CrossFit…

Even though CrossFit doesn’t “specialize” in anything, this doesn’t mean there’s no point in being good at anything. Here are the three standards of fitness in Coach Glassman’s own words from “What is Fitness?”:

“CrossFit makes use of three different standards or models for evaluating and guiding fitness. Collectively, these three standards define the CrossFit view of fitness. The first is based on the ten general physical skills widely recognized by exercise physiologists. The second standard, or model, is based on the performance of athletic tasks, while the third is based on the energy systems that drive all human action.”

Here, he expands on the First Standard:

“There are ten recognized general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills. Importantly, improvements in endurance, stamina, strength, and flexibility come about through training. Training refers to activity that improves performance through a measurable organic change in the body. By contrast improvements in coordination, agility, balance, and accuracy come about through practice. Practice refers to activity that improves performance through changes in the nervous system. Power and speed are adaptations of both training and practice.”

Note the use of the words “competent,” “training” and “practice. The sports and activities CrossFit draws from are diverse and we don’t “specialize” in any one of them. But we do – or should – strive to be very, very good at any of the training modes we use as CrossFitters. This requires time and practice.

And, here, Coach expands on the Second Standard:

“The essence of this model is the view that fitness is about performing well at any and every task imaginable. Picture a hopper loaded with an infinite number of physical challenges where no selective mechanism is operative, and being asked to perform fetes randomly drawn from the hopper. This model suggests that your fitness can be measured by your capacity to perform well at these tasks in relation to other individuals. The implication here is that fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.”

Here again, Coach is saying “performing well at any and every task imaginable.” Performing tasks “well” isn’t the same as just barely being able to perform them – or not being able to perform them at all without being injured. And, if someone can’t perform a task somewhat “well,” they have no business performing that task in a timed workout (MetCon). At least not with the Rx’ed weight…

Bringing this all together, Glassman goes on to say:

“Our fitness, being ‘CrossFit,’ comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or ‘sprintathlete.’  Develop the capacity of a novice 800-meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world-class runner, gymnast, or weightlifter.”

But, remember, the “capacity of a novice weightlifter” is still pretty high in both technique AND raw poundage. Even if we aren’t at this level, it’s at least a level we need to aspire to in our training and in setting our goals.

The Martial Art of fitness…

My martial arts teacher, Chris Wright-Martell, told me recently that his core purpose in running his school is to touch everyone who comes to train there in as positive a way as possible, for as long as possible. That’s what HIS teacher taught him because that was his teacher’s ideal as well.

So, I’m not advocating we become a bunch of elitist douchebags who don’t respect or nurture the improvement of EVERYONE who comes to train with us. But I DO expect that we – as coaches – instill rock-solid fundamentals and safe training habits in those we train. If you spent 5 nights a week at a martial arts school I’d expect you to have a good grasp on some basic fighting and self-defense techniques after 6 months. If you told me you were training MMA kickboxing for 6 months and, when we squared off to spar, you had your chin up and out (a nice way to get knocked out) and kept dropping your hands (leaving your face and head open to get hit), I’d wonder about who your coach was and how serious you were about your training. It can be the coach, the student or both.

This really IS Elite Fitness and we really DO need to have a higher standard. I don’t think that’s a raw performance standard as much as it’s a standard regarding heart, commitment, desire and attitude. Some part of that – in my opinion – is a commitment to constant learning and improving in everything your chosen athletic activities entail. One of the things I LOVE about CrossFit is that it can scale and virtually ANYONE can get a great workout that challenges them mentally and physically. But scaling is very different from having lousy form.

If the WOD is Grace (30 Clean and Jerks for time), I’m going to expect – and enforce – outstanding form. And I’m going to drill a whole bunch of movements that are foundational to the Clean and Jerk in the warm-up – Deadlift, Clean, Front Squat, Strict Press, etc. – so that we all know the weak points in each student’s lift and so that I know the weight everyone needs to do the WOD with. If you can do the Rx weight, fine. If you can’t do the Rx weight – with strong form – then you need to use the weight that WILL allow you to use exceptional form so you can start training in proper movement patterns. THAT is scaling. Too much weight with lousy form is bad for everyone – the coach, the trainee AND CrossFit as a community AND as a business.

I wrote this article about coaching my friend and the wife of my Jiu Jitsu teacher through her first run-in with Grace. That workout was after a few MONTHS of working her Clean, her Rack and her Jerk to the point that I could put her on the clock and push her with regard to the weight. CrossFit – especially the weighted and barbell stuff like Snatch, Clean and Jerk, Kettlebells, Strongman, etc. – IS NO JOKE! You CAN get hurt and you CAN mess yourself up long-term doing things wrong. You may not feel it today and you may not feel it tomorrow, but you WILL feel it sooner or later and it likely won’t be pretty.

Incidentally, I STRONGLY believe the COACH should be setting the weights for each individual when getting ready for a WOD as opposed to the athletes – particularly in the beginning. I’ve had people train with me who were choosing their own weights almost immediately – with maybe some gentle suggestions from me – and I’ve had people who I ALWAYS prescribed weight for based on form, strengths and weaknesses, what they were working on currently, how tired they were, number of workouts that week and a bunch of other stuff. And, it wasn’t always about going LIGHTER either. Some people need to be encouraged to go HEAVIER once their form improves – in that case, it’s about “lending them your vision” as a coach and seeing where they can go.

It’s time to raise the bar…

CrossFit is really something great and unique in the athletic world. The fact that it’s spreading and growing and reaching the mainstream could be a really good thing. And I think it’s up to EVERYONE in the community to keep the standards high and make the community and the methodology accessible to everyone who comes into it. It’s also up to us to keep CrossFit from becoming another “Everyone is doing it, no one does it anymore” kind of thing. We’ll know it’s over when Spencer Gifts is selling CrossFit T-Shirts right next to the UFC and Tapout stuff. If that happens, I’m out…

Some people have gotten pissed and said I made it sound like CrossFit (or me personally) doesn’t want new people to come in. Absolutely not. But, at this point, you need to be DAMN careful about where you train. Check out as many CrossFits as you can in your area and don’t commit to one until you’ve really gotten a good look at it. AND, check out the videos on CrossFit.com so you know what GOOD form is on a lot of the exercises and see if people are doing that same form at the classes you’re checking out. Someone just coming into CrossFit with little past experience doesn’t know what a good rack looks like in the Clean or not to round out their back in a Deadlift. They shouldn’t get 10 minutes of instruction and then feel pressured to go as fast as possible with as much weight as they can handle. THAT’S NUTS!

In fact, if you’re new to CrossFit – or not so new – you should be LIVING on CrossFit.com. There’s more information on there than you could consume in a lifetime or two and there’s some really educational and awesome stuff to be found. I’ll never forget when I first got into CrossFit with my friend Merle McKenzie from CrossFit Relentless‘ encouragement. I stayed up half the night reading “What is Fitness?” and a bunch of other stuff from CrossFit Journal. One of the things I loved about CrossFit – and that made me decide to jump into it – was that it offered exposure to so many diverse training modes. Instead of having to “choose” to specialize in Powerlifting, for example, I could train the power lifts within a more broad program. It meant I could train to be good at a wide range of stuff while still having a single overarching training methodology AND a great community of like-minded people around me. Sold!

Put it this way, if you buy a guitar and take three music lessons, are you a musician? No. And would you really want me to throw you on a Moto GP bike after a few quick rounds of “here’s the clutch, that’s the front brake, don’t lean over too far, look where you want the bike to go…?” Of course not. This stuff is HARD! You don’t get good at it overnight. It takes a while!

“CrossFit” on the sign above the door IS NOT an automatic indication of quality training and coaching the way it used to be. Beyond that, it’s very important to realize that EVERY CrossFit gym will have a different culture and feel. Just like one Jiu Jitsu school can be VERY different from another right down the road, some CrossFits are GREAT and some are not so great. You might need to drive an extra few miles to get a GREAT one, but it’s worth the trip…

So, for all the new people who flamed me about making CrossFit sound “uninviting” or “elitist,” the CrossFit I’m proposing would actually be the best place for new people. They’d get A LOT more instruction on form and they’d be encouraged to train at a pace and load that was appropriate for them. Really, who would you rather train with: Someone like me who has devoted the last several years of his life – full time – to learning everything he can about coaching and training CrossFit and Kettlebells or someone who thought CrossFit looked fun and lucrative and went off and got a Level 1 a few months ago instead of doing that online Certified Personal Trainer course they were thinking about.

Look into the people who own and coach the gyms you’re looking at and thinking about investing your time and money in. Read their blog posts (hopefully they HAVE a blog) and make sure you like their ideals and ideas.

Incidentally, when I was coaching full time, MY affiliate was where a lot of people came AFTER they got hurt at another box and realized they needed more hands on instruction with form and technique. I heard that story a bunch of times during the initial consult… (A little quality time with Google will tell you what kind of gym you’re getting involved in ahead of time.)

Elite fitness isn’t just about going “fast” or “heavy.” It’s about great form and technique, health on all levels, building a healthy and sustainable lifestyle and strengthening your body for the long term. It’s not about grinding the hell out of your joints and endocrine system for a few years and then suffering for the rest of your life. As coaches we have a responsibility to teach people how to do stuff RIGHT and we have even more of a responsibility to know what RIGHT is.

Where’s the fun if no one is getting hurt?

Something I’ve learned from Robb Wolf and Dr. Mark Cheng (among others) is how fragile the human body can be when it’s not fed well and moved properly. I think there is A LOT of underestimation of the damage we can do to ourselves with poor movement patterns and bad dietary practices and lifestyles. And a lot of this damage doesn’t show up until it’s too late and there isn’t a lot we can do about it or it’s a lot of work to correct.

I don’t want CrossFit to be associated with bad form, funny looking shoes, people getting hurt and some fad “low-carb” diet. It’s as simple as that.

ttys

Adam

A big part of my personal journey recently has been about improving my training. I’ve come at this goal from a bunch of different directions and used many different tools and ideas from a wide range of disciplines and areas to make it happen. Not everything I’ll suggest is typical, but it IS something that’s improved my training on some level and that I think can improve yours too…

1) Set Goals – I talk a lot about setting goals. And I think goal setting is a HUGE step in the process of improving your fitness and improving your life. One of the best programs I’ve ever worked through on goal setting is “Time of Your Life” by Anthony Robbins. It literally changed my life. If you want to see the method I use to keep track of and refine my goals, check out this video blog I did on goals and creating a fitness vision. You don’t need to take it quite to that level – though I think doing so will greatly improve your results AND your life – but the process is something you can use to get yourself on track and get a vision for where you want to go that’s bigger than where you are currently.

2) Add Some Active Recovery Training – This can really be anything from yoga to basic stretching to joint mobility work to committing to using a foam roller regularly. Currently, my active recovery stuff is yoga, meditation and walking around the beaches here in Saybrook Manor (sometimes with a few pounds in my weight vest). The point is, you NEED to “put something back in the tank” when you’re training hard regularly and pushing your limits. I’m always amazed when I see people – particularly CrossFitters – who train themselves nearly to death in their workouts and do virtually NO recovery stretching or “body maintenance” type stuff to help the body recover and improve flexibility, range of motion, etc. If you need some suggestions for this area, check out “Yoga for Dummies” and “Yoga on the Edge” by Sara Ivanhoe and also mobilityWOD.com by Kelly Starett. BTW, things like yoga and mediation have some massive additional benefits that I talk more about in number 10…

3) Learn and Refine a Sport  – For me, this is Brazilian Jiu Jitsu and, to a lesser extent, Mixed Martial Arts. It can really be anything you want and are interested in though. I have a few friends who are into cycling, lots of friends who do martial arts, some who are into Olympic lifting or Powerlifting, etc. The point is, when you choose an area to focus on that has a “constant improvement” or “competitive” aspect to it, all sorts of good things happen. It also helps focus your training because now you’re training for performance in a specific area – it gives you “yardstick” to gauge your progress. If CrossFit or “Sport of Fitness” is your sport, you can still choose a “sub-division” to train, refine and specialize in for a period of time. Find a CrossFit cert that’s interesting to you or nearby and commit to training that particular area for 6 months to a year. For example, you could do a Rowing Cert, Running Cert, Oly Lifting, etc. and then train the techniques you learned. Either way, when you start really training yourself in a focused and specific area, your body and mind respond in a way that’s different from when you’re just “training to get in shape…”

4) Periodize Your Training – This one is HUGE for me. Like most “exercise addicts,” I LOVE to train. I feel weird and depressed when I don’t train and that makes it really hard to take rest days and cycle my training in a way that works LONG TERM. CrossFit is a place where this is particularly important because the usual idea is to “go hard” all the time. My opinion – and guys like Robb Wolf will back me up – is that you need to cycle your intensity by scaling workouts or changing the “perceived intensity of effort” in a regular way. If you look at the Powerlifting world as an example, you’ll see that NO Powerlifters train all out, all the time. In fact, they usually only “peak” their training poundages a few times a YEAR with an absolute maximum effort. Look at the Westside Barbell program by Louie Simmons or Wendler 5/3/1 to get a better understanding of what I’m talking about. Both of these programs cycle intensity and take a very long-term approach to progress. I’ve also talked about this topic at length in my blog posts “Strength Training and CrossFit” and “CrossFit Workouts and Becoming More Efficient.”

5) Clean Up Your Diet – This one is just SO important. By now, everyone probably knows I’m pretty much sold on some interpretation of Paleo. But, seriously, if you haven’t tried REALLY cleaning up your diet for 30 or 60 days – and I mean 100% CLEAN – you’re cheating yourself. I recently recommitted myself to eating 100% clean for a month and you know what happened? I felt so good when the month was over I committed to doing the ENTIRE SUMMER 100% CLEAN. I’m not even going to have a birthday cake for my birthday in July – I’d rather FEEL AWESOME on my birthday and the days after! Clean up your diet and you’ll see that commitment and focus expand into other areas of your life – and you’ll feel great besides. BTW, if you need some REAL WORLD information on diet – Paleo or just healthy eating in general – check out my eBook “The Paleo Dieter’s Missing Link.” It’s over 160 pages of unbiased, hard-hitting, no BS information on eating for health!

6) Choose a Short-Term Focus Area – I touched on this one a little bit above. Choose an area you’re going to focus on for a 3, 6 or 9 month period and work it HARD and CONSISTENTLY. It could be Pull-Ups, Double Unders, Gymnastic Skills, Running or a certain technique in Brazilian Jiu Jitsu like Arm Bars or Side Mount. This particularly effective when it’s something you currently SUCK at. The point is, if you “drill down” into a specific area or two, you can likely become nearly expert at it in a relatively short time period. It’s just a matter of focusing your efforts. When you focus on a technique or skill or two like this for a time period you’ll actually make much faster progress than if you try to train “everything” for the same period.

7) Choose a Long-Term Focus Area – This one is different from what I was talking about above. You need to also decide on your LONG TERM training focus. This is your MAJOR area of focus and is probably going to be the area you’re most passionate about, the best at and the most committed to improving over a lifetime. Especially when into “everything” like I am and lot of others are, you have to decide what you’re going to become OUTSTANDING at. For example, if you’re a Martial Artist and you’re into Kettlebells and CrossFit, you might decide that Martial Arts are your lifetime focus area where you commit to becoming world class over the course of your lifetime, kettlebells are something you excel at and CrossFit is something you enjoy the benefits of because it improves your other training and makes your Martial Arts better. I talked about this topic in detail in my post “You’re Only as Strong as Your Foundation.” The point is, you simply CAN’T be awesome at everything you do and you need to choose where to focus your limited resources. I think it’s also really important to take Seth Godin’s advice and choose an area that you can actually become THE BEST IN THE WORLD AT. Read his incredible book “The Dip” for more on this and check out this tiny little post by Seth called “Make the World Smaller.”

8 ) Do Technique Work – This goes along with 3, 6 and 7 and has a lot to do with the blog post I mentioned in 4, “CrossFit Workouts and Becoming More Efficient.” It blows me away when I see people training movements like the Powerlifts or Olympic Lifts and they have ZERO understanding of the technique fine points. Do you REALLY think – because your “trainer” or “coach” showed you how to do a movement for 10 quick minutes as part of a warm up before the WOD – you actually “HAVE” that movement and don’t need to practice and refine it? Some athletes spend AN ENTIRE LIFETIME perfecting movements like the Front Squat, Deadlift, Clean and Clean and Jerk. A freakin’ lifetime! There is ALWAYS room for improvement. If you don’t believe me, check out this short little article by Coach Glassman called “Fundamentals, Virtuosity and Mastery.”

9) Create Hard Deadlines – This is a great one to put positive pressure on yourself to really deliver over the short or medium term. This can be anything you want. Enter a local CrossFit competition, commit to a 30 0r 60 day Paleo Challenge at your box, enter a Powerlifting competition or whatever. I just recently did this when Jason Lambert from the UFC was coming to teach a seminar at Modern Self-Defense Center last month. I committed to eating 100% clean and being in the best possible shape I could be in for the seminar – and I organized my training for the 5 weeks leading up to the seminar accordingly. When you have a hard deadline to be in shape and feeling good, you make different decisions and you bring a greater intensity to your training.

Me with Jason Lambert in May of 2011

10) Learn to Quiet Your Mind – This might be one you weren’t expecting. I’ve been working with the concepts in Eckhart Tolle’s incredible book, “The Power of Now,” for over a year – and they CONSTANTLY take on new meaning for me and lead me to deeper and deeper understandings of myself, my spiritual side and so many other things. If your mind is constantly “chattering away” and you’re not in control – or at least conscious – of  your behavioral patterns, motivations and, particularly, the places where you screw yourself up, you’re going to have a really hard time making progress. Beyond that, I think TRUE HEALTH happens on EVERY level – Physical, Emotional and Spiritual. There’s a lot more to being healthy – things like having a life you love and being able to function in your work, your friendships and intimate relationships. Health isn’t just about having abs and  a good Fran time…

That’s if for now. Below is a little bonus for you if you feel like picking up a new book or two this week.

ttys

Adam

Three Books (That Have Nothing To Do With Training) That Will Improve Your Training…

1. “The Power of Now” by Eckhart Tolle
2. Some good fiction like “The Dresden Files” series by Jim Butcher – I first received the advice of reading fiction at night to wind down from Tim Ferris in “The Four Hour Work Week.” I am a HUGE fan of light fiction reading at night to reduce stress and improve sleep!
3. “Full Catastrophe Living” by Jon Kabat-Zin

I’m on another emotional and spiritual growth spurt. I HATE these! I mean, I love them, but I hate them too. It’s great to grow and evolve – constant growth and evolution is really a foundational principle of my life. But, sometimes it would just be nice to coast for a while and enjoy the progress I’ve made. It seems every time I feel like I’m at a place where I can rest a little and enjoy the fruits of my labor, God or the Universe or whoever decides I need to grow. Again. Oh well…

Besides my Brazilian Jiu Jitsu, CrossFit and Westside Powerlifting training, I’ve been doing a lot of yoga and meditation. I’ve also been reading some good books like “Emotional Alchemy” by Tara Bennett-Goleman and using some self-hypnosis stuff by Hypnotica like “The Attractor Factor.” All this yoga and “New Agey” stuff tends to stir stuff up and make you think about stuff differently…

It Doesn’t Mean What You Think It Does…

Yesterday, I had a pretty startling realization: The meaning I give to certain aspects of my training – and probably certain aspects of my LIFE – aren’t really accurate. Something I’ve been working with over the last few weeks is slowing down my thoughts and watching them – using “Mindfulness” in other words – and trying to identify what my internal dialog is. You know, the stuff you say to yourself when you probably don’t even realize you’re saying anything…

What I realized when I slowed down my thoughts and heard what I was telling myself is this: I have the erroneous belief that my “lack” of performance in certain areas – whether it’s getting pounded by one of my friends at Modern Self-Defense Center on the mat in Brazilian Jiu Jitsu or having Bryce from CrossFit Religion FINISH Fran when I’m still working on the 15 part – means more than it really does. I caught myself thinking I was lacking something fundamental in ME and THAT was why I wasn’t as good at rolling in BJJ or as fast in a classic CrossFit workout as I “should” be.

But, what it REALLY means is I just need to put in more time. More time, more learning, more repetitions, more dedication and MORE WORK. That’s it. It just means I haven’t done everything I need to to get there yet. It’s just about time and focused and intelligent training. That’s it…

The Limits Are WAY Beyond Where You Think They Are…

I spent several years deeply immersed in the – for lack of a better term – “self-help” community. I traveled from Connecticut to Boston every week or two, had several mentors who were more experienced than me and I mentored a few younger guys who had less experience than me. A thinking technique I learned during those years was called “Reframing.” Reframing is a way of changing your perspective or the “frame of reference” you’re using to look at something.

I’ve been following the CrossFit Regionals on Facebook this weekend and, in particular, my friends from CrossFit Relentless who were competing. I just found out today that the CrossFit Relentless team finished 6th overall for the Regionals!

And I didn’t even know that my friend Brenda was on the CF Relentless team until I saw these pics of her…

Sure, they’re great pics. But here’s Brenda just about a year ago in a post on the CrossFit Relentless Blog…

If THESE pics don’t make you want to go out RIGHT NOW and train I don’t know what will! I’m more inspired to train and make great progress today – because of Brenda’s example – than I have been in a long, LONG time!

So, here’s the Reframe: Next time you’re thinking that you have to be a natural athlete or younger or have started training sooner – or that you have to be anyone other than WHO YOU ARE at this moment to make the progress you want – think about the above example and all the other success stories like Brenda’s. There’s no secret. It’s about HARD work, good coaches, sacrifice and dedication. That’s about it. I remember a time when Brenda couldn’t do a Pull Up! A few years later she’s competing at the Regionals!

So, the next time you’re down on yourself about your “lack of talent” for CrossFit or whatever sport you’re into and you’re thinking the big performers in the sport have something you don’t, just ask yourself this: “Do I know of anyone who started off without the best foundation and without the best performance and made MASSIVE progress over the course of a few years?” And now, you can say that you do…

So, get to work on your goals and MAKE SOMETHING HAPPEN in the weeks and months ahead! I’m going to!

ttys

Adam

This question came from Johnna by email:

“Hi Adam,

Thanks for the info! I enjoy watching these videos and reading the information.

There is one question I want to ask you, is there much of a difference between The Zone Diet, The Paleo Diet and
Basic Clean eating? As I mentioned in my first email, I pretty much eat clean and, if someone eats clean, there is absolutely no
reason for them not to loose weight and be healthy. Of course they also have to incorporate Crossfit into their lives too.

So is the Paleo along the same track as Clean Eating??

Thank you,

Johnna”

Here’s a link to a post I did a while back on the variation that can be accommodated in a “Paleo” or “Hunter-Gatherer” Diet:

http://practicalpaleolithic.com/paleolithic-diet-blog/there-are-many-different-paleo-diets

Thanks again for the question, Johnna!

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

This question came from Donald by email and is about the results one could expect from 12 weeks on a Paleo Diet and CrossFit program. Here’s Donald’s question:

“Hi Adam,

Thank you for the free downloads I got from you.

I have been doing Body for life recently, well I did it a few years ago, lost weight, then stopped(crazy but I did) and put it all back on again PLUS extra.
Had a moment when I stepped on the scale and it said “error”. Stupid thing only goes to 330 pounds, yeah right stupid thing. Man that made me wake up real quick. So anyway in about 6 months I have dropped about 25kg or 50 something pounds.
I have been enjoying BFL because it is structured and I don’t have to think too much. Just do.
I have also started looking at crossfit, A LOT. Obviously at 125kg pull ups and burpees are not my favorite or even possible, but you got to start somewhere right?
I have SINS on FB that’s where I found your stuff.
So I went to a nutrition seminar at the local crossfit, obviously all paleo. And as I am new to this is am trying to find what/where how etc. Breads are my weakness, hell anything from a bakery. So I am keen to get into the Paleo style of eating.

The 1st 12 week challenge on BFL I lost a lot quicklym,, then I had very slow results for 8 weeks, and the last challenge finished last Saturday I only lost 6kg in 12 weeks, and I was busting my ass in the gym, but I suspect not doing well in the kitchen. I say I suspect because most of the time I actually thought I was doing well, I didn’t pid out on freedays, I don’t drink booze at all so no liquid carbs, it just gets demotinvational when you really try hard for 12 weeks and have a poor result. Lets be honest at 130 kg I should of lost more than 2% fat, and that what my measurements add up to, so that why I’m thinking crossfit and paleo, change things up completely.

Ok so now I’m going to ask how long is a piece of string, so I wont hold you to your answer, I’m just asking for an “guesstimation” based on your experience.

If I started doing paleo style eating(note I didn’t say diet) and sign up at crossfit and do a WOD 5 days a week what sort of weight loss would be fair to expect in 12 weeks.

I’m 6 foot tall, have  arresting heart rate of about 65, run 2 miles in about 20 min.

I know I’m asking you a hard question, I just need to dial a number in my head and be happy when I get it\, because I’m really bummed at what I achieved in the last BFL challenge.

Any feedback would be appreciated.

Thanks
Donald”

Thanks again for the question, Donald!

Here is the link to the “What is Fitness?” article from CrossFit Journal:

http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

This is a question from Tom on the topic of scheduling Westside Barbell training within a CrossFit program:

“Adam,

What do you think of doing a 3 on/1 off program with 1 of the 3 on days being exclusively strength based using Westside guidelines? So, maybe it looks like this…

Day 1 speed box squats/speed bench
Day 2 wod
Day 3 wod
Day 4 off
Day 5 max effort squat(change movement weekly)/max effort bench(change movement weekly)
Day 6 wod
Day 7 wod
Day 8 off

I might also drop the assistance stuff, since I figure you get a lot of it from the CrossFit WODSs and I’m not sure it’s really that critical for the beginner/intermediate strength athlete. Is it? Also keep the WODs shorter, fewer hero WODs, etc. so that recovery isn’t compromised. What do you think?

Tom”

Thanks again for the question, Tom!

(BTW, the answer to the question about Bench Press, Squat and Deadlift poundage guidelines for WOMEN is here: http://practicalpaleolithic.com/paleolithic-diet-blog/more-on-westside-and-crossfit)

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

Today’s answer is a follow up to Cara’s question yesterday and the great feedback I got from some of the MidCoast CrossFit girls and others. In this video, I give some firmer recommendations and talk more about implementing Westside or Wendler 5/3/1 into your CrossFit program.

Thanks again for your question, Cara and Maggie, Robert and Kristin for your feedback!

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

This answer is in response to Cara’s question below:

“Hi Adam, enjoyed the videos this morning! I’ve been following a Louie Simmons strict shoulder strength program that I have been doing in the a.m. It is so hard to listen to your body and not overtrain…. Do you think it is possible to come up with a healthy balance of crossfit and strength programs like this?”

Thanks again for the question, Cara!

Here is the blog post I mention in the video as well as an overview of the MILO article:

You’re Only as Strong as Your Foundation

Blog Post About the MILO Article

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

A BIG thanks to Sonya Conrad for this pic – Sporting a SINS shirt on Mt Kosciuszko, the highest point in Australia! Thanks Sonya!

This answer is in response to Jennifer’s question below:

“Hi Adam,

I have been hearing a lot lately about over training, even my own trainer has insinuated that I am no longer changing my body because I am not allowing it to recover. I go to the gym 6x a week for an hour. I do the classes as I find motivation with others. I also see my personal trainer twice a week for a half hour. In the past, I noticed my body was changing but now I feel like I have hit a wall. Yes, I have other things to consider such as diet. I don’t think I eat enough actually do a hectic night job (I’m 5’5 122lbs). I’m thinking of chaning my routine and starting crossfit but working out less.
Anyhow, my question is how do you find the right balance over working out and recovery?

Thank you,

Jennifer”

Thanks again for the question, Jennifer!

Here are the two blog posts of mine I mention in the video:

Overtraining and Adrenal Fatigue

CrossFit Workouts and Becoming More Efficient

ttys

Adam

IMPORTANT! Adam Farrah is not a doctor or medical professional. This information is based on my own opinion and is not meant to be medical advice or to treat, diagnose, cure or prescribe in any way.

I laid out my goals for the SINS Challenge a week or so ago. I’m working hard on them – although I’m still on THE FIRST ONE! My book WILL be out in the next few weeks. In fact, I have the structure and organization finished – FINALLY. I’m really just in the final editing stage now…

I did so much writing in college and in my science and business career that I really didn’t think writing a book was such a big deal. Well, IT IS! The fact that I want to do something REALLY special and outstanding is also making it take longer than I wanted. BUT it’s almost there! And when it’s done, that will free up a lot of time for blogging and training and focusing on my diet and rest. So, I’m more or less on track with my SINS Challenge goals. More or less

I had kind of a wacky day a few days ago…

I’ve had some hard days. Whenever I do high-focus creative stuff – like writing a 100+ page book – I get kind of wacky. My stress level goes up, I can’t focus on anything else and the project is always on my mind. I’m not a “balance” person. I’m an obsessive, manic, hyper-focusing creative type. All I can do is FINISH things so I can get back to feeling normal. If I’m working on something I think is important I get kind of nutty until it’s done…

I’ve been FORCING myself to put the writing aside to train the last week or so. The ONLY thing keeping me on track is knowing that I have other goals that won’t happen overnight and waiting to get moving on them until the book is finished is going to put me too far behind.

So, I dragged my ass out into the garage…

The “voice in the head” was particularly angry today. I was having a hard time focusing and my thoughts kept drifting back to my book and a million other things that are stressing me out. I pushed myself though. I know the weather will be nice in a few weeks and I can either be healthier, more fit and closer to my goals or I can be further away from them.

I dropped my water bottle into one of the Gladiator Bins I recently installed and that felt good. I didn’t really notice it though – like, it didn’t register. I practiced some handstands – which I COMPLETELY suck at – and then worked on jumping rope for 6 – 1 minute sets with a minute break between each. And I also SUCK at jumping rope.

When I got to kettlebell swings I set the Gymboss timer and clipped it to the other wire bin – at the perfect height and the perfect angle – without even thinking about it. Everything fell into place for about a second – the “should’s” and “have to’s” stopped. The angry voice in my head that tells me what an out of shape loser I am stopped. And – for just a second – I was thankful to have a nice place to train that has more than I could ever need.

This morning I was pissed because I want a Log Bar. And because I “should” have already made some Atlas stones – I’ve only had the mold from Slater’s sitting in the box it came in for a year. And the dishes “should” be done and my truck needs to be washed and waxed and my book was supposed to be done last week and I need to do yoga and stretch my shoulders out thoroughly because tomorrow I’m doing 20 Rep Squats and LAST week I had to stop at rep 17 because my shoulder really hurt.

But it’s always right there…

But I can always only be where I am. I want things to be “better” but they’re not. They’re the way they are. I can be mad about it or I can practice jumping rope – even though I completely SUCK at it and keep tripping on the rope every few jumps. Yup, it’s “wrong” and I “should” be better at it but I’m not. I can STAY bad at it or I can keep doing it – and sucking at it – until I don’t suck anymore.

It’s just what it is. This blog post sucks because I’m not focused enough while I’m writing it and my book sucks because it’s not done yet and this chair I’m sitting in sucks because I can’t afford the one I want (it’s like $1200) and whatever else sucks… IN FACT, even though I’m half joking here, I’m realizing right now that I could spend THE REST OF THE DAY listing everything that sucks in my life and all the stuff I want to be better at and “should” be better at. Wow. How’s THAT for a revelation? Focus on the negative much?

But I’m where I am and for that split-second I was feeling OK with where I was – SUCKING AND WORKING LIKE HELL TO GET BETTER. If you can just shut the voice in your head up long enough to see it, you can accept that you are where you are and want to be better – AND WORK ON GETTING BETTER. Or you can drive yourself completely NUTS about how you “should” be there now. That sounds REALLY silly now that I write it. If it was REALLY supposed to be different it would be. When you’ve MADE it different it will be. In the meantime, thinking it “should” be different is just a waste of energy that could be invested into getting you to stop sucking sooner.

That’s about it, I have some stuff to go suck at now…

ttys

Adam