Before they became a fashion staple to complete your shoe collection, thousands of aspiring backyard, street court basket ball lovers bought Air Jordans. Why? At the height of Micheal Jordan's career the term "its gotta be the shoes" changed the game of fashion and believing in one's potential. Not actual talent, Potential. That if I had these shoes I could be like Mike. I would jump higher, glide from the foul line, make tie breaking shots at the buzzer. Did this make you a better player? That answer is definitely maybe. The one important thing was that it transformed your confidence into something amazing. In your head you moved, leaped and crossed over like a pro. The outside is irrelevant. The feeling you achieve when you are the athlete that you knew you could be is something...it's something.
I will never forget my old Battalion First Sergeant, 1st Sgt.Banks. We didn't agree on a lot but one of the things I took from him was that your attire affects your attitude. He was really big on the power of the Marine Corps uniform and how we conduct ourselves professionally, and boy when I cammy up and put my Sgt chevrons on I feel like a superhero. He was also big on how we conducted ourselves off duty in civilian clothing. He was right, you ever see people that wear pajamas out in public. They act like they are at home, especially the younger ones. I applied this to my training (subconsciously of course), I just wanted to feel like I was a top athlete. I saw Neal Maddox in his Rogue shorts and watched him crush a work out. I bought those shorts and wore them for a WOD and I felt like I was him. I saw Dan Bailey in a green Rogue shirt, I bought a green Rogue shirt, I felt amazing. I was ready to crush every work out harder in my Nanos than I ever did wearing my Nike run frees. Now, I'm not saying blow a paycheck on apparel. I can't afford all the stuff that half of these keyword sponsored athletes wear but, I just feel good in some clothes than others. Think about it, how did you feel in your first pair of Oly shoes, or how your butt looks in those compression tights, or yoga pants? Sometimes the superficial, aesthetically pleasing things penetrate us deeply.
So lets address Positive Self Projection. Before your WOD, see yourself doing your thing like you were on a main site video, as if there is a section of the stadium there just to watch you knock out this workout. See yourself being great. The attitude you have going into your workouts is important and directly connected to your performance. This is also applicable to, wait for it...LIFE. Use this tool in everything. Work, parenting, handling stressful situations. See the best in yourself and the best possible outcome and challenge yourself to maintain that standard of who you are in your mind's eye. Ask your body to follow your mind. Live up to your dreams.
Monday, October 29, 2012
Friday, October 26, 2012
Big Fish in an Awesome Little Pond
"Community, this aint no community this is a cult!" are the words from my friend and colleague Jason as we look over the floor of Characters at CrossFit Rubicon's 2nd year aniversary/Halloween WOD, potluck party. Whatever it is, or what we are is awesome. I fall into a small percentage of the members. As a struggling fire breather, me and a few others are big deals to some people. We perform prescribed movements, sometimes difficult skills or generally have bigger numbers or faster times. To them that is something to aspire to. It's a great feeling honestly, to be admired or acknowledged for the return on your investment from training. You feel super, but I feel as though I am driven and inspired more by the general population.
I didn't have a hard time learning the skills or struggling for long periods with the movement. The first time I did a muscle up was because some guy came up to me in a gym on base in Okinawa and said, "Hey you ever seen this guy do a pull and pull himself up to the top of the bar?" I said "no, lets try it.", turns out I could do bar muscle ups. No effort, moving my body threw space and using bio mechanics to accomplish a task or lift just makes sense to me. So when it comes to relating to someones short comings was hard for me. Starting with progressions and scaling down was a weird feeling, I just thought all I had to say was "do this", demonstrate it, and you could do it too now. Not so much. So I look to people like that now. They make me stronger. I learn from watching how they move or don't move. I smile when I work and catch myself over joyed inside because this is my job. To coach dedicated, hard working, caring, wonderful people. People that want to achieve more, in multiple facets of their life. Watching peoples bodies and confidence change, dropping from the thickest band for pull ups to unassisted dead hang pull ups for sets of 5. You inspire me. To hear you took 2 minutes of your 5k is amazing. Push, Push and continue to push. Fight the sedentary lifestyle, leave your comfort zone and thrive. I think of you when I work out. When I feel like this is a tough one, I think if I quit or if I don't push myself more then I would be failing you. I want to work out with you just so you can chase me, because I want you to improve. So graciously thank you, thank you when you say i checked out your video "wow, good stuff", or "great job at the competition", but take some credit for yourself too, you make it worth it, and make me proud to wear my Rubicon shirt at any and every event.
I didn't have a hard time learning the skills or struggling for long periods with the movement. The first time I did a muscle up was because some guy came up to me in a gym on base in Okinawa and said, "Hey you ever seen this guy do a pull and pull himself up to the top of the bar?" I said "no, lets try it.", turns out I could do bar muscle ups. No effort, moving my body threw space and using bio mechanics to accomplish a task or lift just makes sense to me. So when it comes to relating to someones short comings was hard for me. Starting with progressions and scaling down was a weird feeling, I just thought all I had to say was "do this", demonstrate it, and you could do it too now. Not so much. So I look to people like that now. They make me stronger. I learn from watching how they move or don't move. I smile when I work and catch myself over joyed inside because this is my job. To coach dedicated, hard working, caring, wonderful people. People that want to achieve more, in multiple facets of their life. Watching peoples bodies and confidence change, dropping from the thickest band for pull ups to unassisted dead hang pull ups for sets of 5. You inspire me. To hear you took 2 minutes of your 5k is amazing. Push, Push and continue to push. Fight the sedentary lifestyle, leave your comfort zone and thrive. I think of you when I work out. When I feel like this is a tough one, I think if I quit or if I don't push myself more then I would be failing you. I want to work out with you just so you can chase me, because I want you to improve. So graciously thank you, thank you when you say i checked out your video "wow, good stuff", or "great job at the competition", but take some credit for yourself too, you make it worth it, and make me proud to wear my Rubicon shirt at any and every event.
Wednesday, October 24, 2012
Train what I feel.
Hi everyone, I want to talk about something I've come across to be helpful on days that are supposed to be passive rest days but couldn't stand doing nothing or when I have a programming block. Anyone that does CrossFit has had that moment in a WOD where they've said something like, "Oh yeah, that 2nd or 3rd round felt great then it was all down hill from there.", "I got how many more to do?" or "I been here before I just have to push though it.". Whatever you say, you know there was a distinct difference between the round that went well and when the hurt started. Usually round 2-3 of a 5-8 round WOD depending on the tasks, movements and load of the workout. So here is my experience and hopefully something to add to your tool box.
Replicate that round, that sweet round when you felt strong and told yourself that you were going to crush this work out. How do I do that BJ? I'm glad you asked, Your next active rest day workout with out the pressure of the clock telling you to move faster. Pick a couple of movements, rep scheme and load that is moderate and would feel like if you had to do them for time for 5-12 rounds you know you're going to make sweat angels. Don't worry I will provide examples later. Now do 1-2 rounds, you should be a little huffy puffy and starting to sweat. Getting that heart pounding is a pretty good sign that your about there, or if you looked at your watch from when you started and finished you should be anywhere between 1:00-2:00 give or take. Now rest, step away for a minuter breath and bring it down, to near full recovery, anywhere from 2-5 depending on what you did but you should still be warm and somewhat elevated before you start again. The goal is to perform the movements as Technically sound and explosively as possible, as you would that 1rst or 2nd round, but also as if you already did some work before, hence the recovery time. I know, I know if you are knowledgeable in the fitness community or are a Fitness Professional you would say this energy system training, more specifically the Glycolosis system or lactate threshold realm. True, but for everyone else Make it burn and walk away, lets not be scientific today, I'm not that smart.
As a personal trainer at a Corporate gym with a passion for CrossFit, it can be hard to get to the Box for a WOD or just to work on my own weakness. So I often workout in a less than a favorable atmosphere for our sport with even less equipment so it's important I get the most out of every workout. Here are some examples of things I've done, the awesome part is that it gave me a chance to throw skills that sometimes go weeks without being performed for one reason or another. Remember this is probably an active or supposed to be passive rest day, so do as much or as little as needed. I usually do SMR (foam rolling), movement prep work (active stretching) with a row or run first and again at the end, and anywhere from 5-10 sets of the workout.
5 x 2pood KB Swing 10 Pistols (5ea. side) 10 Hand Stand Push Ups
5 Muscle Ups 20 meter Handstand Walks 15 Wall Ball Shots
10 x 45lb OH Walking Lunges
30-45 sec. L-sit holds 10 burpees
10 x 135lb Overhead Squat 50 double unders
Hope that this is somewhat useful, it works for me. Let me know what you think or you have any ideas, blog requests or critiques, please be my guest, and respectful. Take care until next,
BJ
Replicate that round, that sweet round when you felt strong and told yourself that you were going to crush this work out. How do I do that BJ? I'm glad you asked, Your next active rest day workout with out the pressure of the clock telling you to move faster. Pick a couple of movements, rep scheme and load that is moderate and would feel like if you had to do them for time for 5-12 rounds you know you're going to make sweat angels. Don't worry I will provide examples later. Now do 1-2 rounds, you should be a little huffy puffy and starting to sweat. Getting that heart pounding is a pretty good sign that your about there, or if you looked at your watch from when you started and finished you should be anywhere between 1:00-2:00 give or take. Now rest, step away for a minuter breath and bring it down, to near full recovery, anywhere from 2-5 depending on what you did but you should still be warm and somewhat elevated before you start again. The goal is to perform the movements as Technically sound and explosively as possible, as you would that 1rst or 2nd round, but also as if you already did some work before, hence the recovery time. I know, I know if you are knowledgeable in the fitness community or are a Fitness Professional you would say this energy system training, more specifically the Glycolosis system or lactate threshold realm. True, but for everyone else Make it burn and walk away, lets not be scientific today, I'm not that smart.
As a personal trainer at a Corporate gym with a passion for CrossFit, it can be hard to get to the Box for a WOD or just to work on my own weakness. So I often workout in a less than a favorable atmosphere for our sport with even less equipment so it's important I get the most out of every workout. Here are some examples of things I've done, the awesome part is that it gave me a chance to throw skills that sometimes go weeks without being performed for one reason or another. Remember this is probably an active or supposed to be passive rest day, so do as much or as little as needed. I usually do SMR (foam rolling), movement prep work (active stretching) with a row or run first and again at the end, and anywhere from 5-10 sets of the workout.
5 x 2pood KB Swing 10 Pistols (5ea. side) 10 Hand Stand Push Ups
5 Muscle Ups 20 meter Handstand Walks 15 Wall Ball Shots
10 x 45lb OH Walking Lunges
30-45 sec. L-sit holds 10 burpees
10 x 135lb Overhead Squat 50 double unders
Hope that this is somewhat useful, it works for me. Let me know what you think or you have any ideas, blog requests or critiques, please be my guest, and respectful. Take care until next,
BJ
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