Ok guys, I'm excited that we have several first time competitors at the CF Flowood event. I just wanted to throw together some food for thought on how to get prepped for and during the event.
1) Nutrition: The first event (clean1RM+Row/DL) is really long and aerobic. You'll want to eat a good 2-3 hours before this but not a huge meal. Just a normal meal with a decent amount of carbs. Maybe 20g of Protein and 30-50g of carbs from banana, sweet potato, applesauce, oatmeal, etc. This is going to be your main fuel for the day. After this event you'll need a little bit of protein but mainly some quick carbs (choose from above options). I like protein powder with powder carbs but if you're not used to that then just eat some fruit or something. Depending on the length of time b/w events you'll want to have some chicken or easy protein source for between events. I'd say if it's much under 2 hours between events you're probably not going to want to eat anything. You want your gut pretty empty for the next two events. Sip or snack on carbs all day. If you're used to BCAA's you can also be sipping on that all day long.
2) Warm-up-
Event 1- is tricky b/c it's a 1RM then long aerobic (2 opposite ends of the fitness spectrum) this is what I will probably do. I'll probably do some really good hip warm-up with some skips and jumps, maybe some light running, then start working on the clean. I'll get up to about 90% or so of my goal weight. I'll stop there for about 5-8 min to calm back down before stepping on to the floor. You HR will get higher than you think during that 5 min to 1RM clean. Make sure you give yourself time to calm back down before the row. That first 2100m row should be somewhat uncomfortable but not too bad. You want to have a push on the last 900m so don't go out too hard.
Event 2- I'll start with some hip mobilization and shoulder mobilization. This wod (snatch/pull up) is a lot on the shoulders so make sure they're ready. Also, loosen up your grip a little bit as it's going to get it's use in on this one (as if it didn't already get it on the row/DL). Feel out the weights a little bit and if we have the space to do it. I will get 2-4 sets of 5 TnG Power Snatch to 5 Pull Ups full speed with a couple minutes rest b/w sets. Then 5 or so minutes rest before actually starting. About 10-15 min out you will want to do some row or run sprints to get that HR going pretty good too. This one is going to sting a little.
Event 3- Grand Finale ("The Finisher"). By this time you're going to be pretty tired and maybe already getting a little stiff. You'll want to start you warm up about 30-45 min out and start pretty slow. Maybe slow 3-5 min row or run to get the blood flowing. Again, similar to last event, I'll want to get a few sets of 5 reps of each movement full speed with a couple minutes rest between sets. You must know going into this event that it is going to HURT. The reps are just low enough to where you can't break it up much. You're pacing needs to be on the burpees. That being said, don't get lazy on the burpees and breath on the ground, you want to breath standing up tall. Take your breath between movements and try to go unbroken on all of it. Again, IT IS GOING TO HURT!! but it's the last one so give it your all!
3) Sleep/Mobility- night before you compete you'll want to do some stretching and mobilizing on your problem areas. While your stretching, envision yourself performing the workouts PERFECTLY as you plan to! Fall asleep to this and try to get 8-10 hours of sleep the night before!
4) HAVE FUN!!!! It's not the CF Games.. and even if it was.. it's still NOT THE MOST IMPORTANT THING IN LIFE. It's just an event, have fun with it and do your best!
Good Luck Guys
Coach Mike
"As iron sharpens iron, so one man sharpens another" Proverbs 27:17
Friday, July 12, 2013
Sunday, July 7, 2013
Relationship- Christ/Myself/My son
So most of my post (or I guess all of them up to this point) have been on training. This one is going to be a little different. Most of you know by now I have a little boy (Camp) on the way. Today we are 31 weeks, just 9 weeks (at most) until Reagan and I get to meet our little boy.
I was listening to a song the other day and I just couldn't get my mind off of Camp the whole time. The chorus to the song is:
I wanna sit at your feet
drink from the cup in your hand.
Lay back against you and breath,
hear your heart beat
This love is so deep,
it's more than I can stand.
I melt in your peace, it's overwhelming
As I listened to these lyrics I was thinking about my relationship w/ Christ and my future relationship with my son. This song is about Christ and just sitting at his feet wanting to drink from his cup and just rest on him. We should have a love for Him that is so deep we can't even stand it, meaning we can't help but tell everyone about it.
But like I said, this particular day, I just could not get my mind off of Camp. There is so many references in scripture about how we should be like children or have "faith like a child".
It is sometimes frustrating to me about how people complain about how hard it is with your first child. Now I understand, Camp isn't here yet so it's easy for me to say now BUT I can only imagine the love I'm going to have for him and the fun we're going to have together.
I know that when he gets here he will be 100% dependent on Reagan and I to live, be fed, be changed, taken care of in every way (other than the obvious that is up to God). This is the beauty of it. I can't wait for the day when "He drinks from the cup in my hand, lays back against me and breaths and I feel His heart beat". My love for him is ALREADY so deep I can't stand it and can't wait to meet him. I know that when I'm sitting here holding him, the peace of God and this blessing in my life will be overwhelming.
This will be one of the first songs I play for my son b/c I want him to know that GOD is the one who will be his everything! I will won't to be but I'm only human. God will be there for him every second b/c that is what he tells us in his word!
Can't wait to meet you Camp!
-Daddy
P.S. Sorry for the emotional side of me coming out. A lot of you that know me just from the gym may not know this side :)
I was listening to a song the other day and I just couldn't get my mind off of Camp the whole time. The chorus to the song is:
I wanna sit at your feet
drink from the cup in your hand.
Lay back against you and breath,
hear your heart beat
This love is so deep,
it's more than I can stand.
I melt in your peace, it's overwhelming
As I listened to these lyrics I was thinking about my relationship w/ Christ and my future relationship with my son. This song is about Christ and just sitting at his feet wanting to drink from his cup and just rest on him. We should have a love for Him that is so deep we can't even stand it, meaning we can't help but tell everyone about it.
But like I said, this particular day, I just could not get my mind off of Camp. There is so many references in scripture about how we should be like children or have "faith like a child".
It is sometimes frustrating to me about how people complain about how hard it is with your first child. Now I understand, Camp isn't here yet so it's easy for me to say now BUT I can only imagine the love I'm going to have for him and the fun we're going to have together.
I know that when he gets here he will be 100% dependent on Reagan and I to live, be fed, be changed, taken care of in every way (other than the obvious that is up to God). This is the beauty of it. I can't wait for the day when "He drinks from the cup in my hand, lays back against me and breaths and I feel His heart beat". My love for him is ALREADY so deep I can't stand it and can't wait to meet him. I know that when I'm sitting here holding him, the peace of God and this blessing in my life will be overwhelming.
This will be one of the first songs I play for my son b/c I want him to know that GOD is the one who will be his everything! I will won't to be but I'm only human. God will be there for him every second b/c that is what he tells us in his word!
Can't wait to meet you Camp!
-Daddy
P.S. Sorry for the emotional side of me coming out. A lot of you that know me just from the gym may not know this side :)
Thursday, February 21, 2013
Why do we do _____ every week!?
I get this question every so often from my CrossFit clients. "Why do we do ____ every week?" Some people say we get on "kicks" of certain movements or I get stuck on certain movements in my program design. I just wanted to give a bit of an explanation.
CrossFit, classically known for "random" program design. This is true but is "random" really the best we can do? In my opinion, this is very lower order thinking. If we randomly threw movements out there you will NEVER improve as well as you could be. Fitness is just like anything else and MUST have some organization to it to get the results that are desired. This is why it's called PROGRAM design. If I randomly through a workout up the night before, this almost guarantees a lack of quality programming and increase risk of injury along with decreased results.
Now, let me clarify, for someone coming off of 10 years of bad eating and NO fitness. Yes, you will see results (with a high risk of injury) w/ random CF b/c you are doing something as opposed to nothing!
If you have a random program, there is NO possible way to create structural balance. Ask your coach how they ensure structural balance, which greatly decreases risk for injury, without a structured program!? (If you are a coach, ask yourself this)
In my opinion, if you do NOT get on "kicks" or "get stuck on movements" in your programming then you are doing something WRONG!
Clients, ask your coach (program designer), WHY are we doing this?! If he/she can't give you an answer, that's a problem. Find a new coach that CAN explain to you why you are doing what you're doing!!
You would not do yourself this dis-service with ANYTHING else...
Ex. If you are readying a book, would you read one page from book #1 on Monday then one page from book #2 on tuesday and so forth until you get to day 100 when you finally read the second page of book #1?? This makes no sense! You would never learn anything about any of the books!
Ex. You go to a dentist. Doc why are we doing this to my tooth? Eh I'm not sure but I did it to my last patient so I'm going to do it to you too.
Do yourself a favor and make sure your coach knows what they are doing!
End of soap box! Thanks for reading! Any comments are gladly welcomed and I'll gladly reply!
CrossFit, classically known for "random" program design. This is true but is "random" really the best we can do? In my opinion, this is very lower order thinking. If we randomly threw movements out there you will NEVER improve as well as you could be. Fitness is just like anything else and MUST have some organization to it to get the results that are desired. This is why it's called PROGRAM design. If I randomly through a workout up the night before, this almost guarantees a lack of quality programming and increase risk of injury along with decreased results.
Now, let me clarify, for someone coming off of 10 years of bad eating and NO fitness. Yes, you will see results (with a high risk of injury) w/ random CF b/c you are doing something as opposed to nothing!
If you have a random program, there is NO possible way to create structural balance. Ask your coach how they ensure structural balance, which greatly decreases risk for injury, without a structured program!? (If you are a coach, ask yourself this)
In my opinion, if you do NOT get on "kicks" or "get stuck on movements" in your programming then you are doing something WRONG!
Clients, ask your coach (program designer), WHY are we doing this?! If he/she can't give you an answer, that's a problem. Find a new coach that CAN explain to you why you are doing what you're doing!!
You would not do yourself this dis-service with ANYTHING else...
Ex. If you are readying a book, would you read one page from book #1 on Monday then one page from book #2 on tuesday and so forth until you get to day 100 when you finally read the second page of book #1?? This makes no sense! You would never learn anything about any of the books!
Ex. You go to a dentist. Doc why are we doing this to my tooth? Eh I'm not sure but I did it to my last patient so I'm going to do it to you too.
Do yourself a favor and make sure your coach knows what they are doing!
End of soap box! Thanks for reading! Any comments are gladly welcomed and I'll gladly reply!
Tuesday, January 1, 2013
New Year!!
I wanted to write a piece reflecting on 2012 and looking forward to 2013. First off, I wanted to say I'm thankful to Christ for all of my struggles and successes over the past year. I have learned a lot from each and probably even more from the struggles than successes.
I'm very thankful for all of my clients and coaches at the gym. They always encourage and motivate me to do better in all aspects of life. Beyond that, what I am most thankful for, is that they challenge me. They make me ask the questions "Is what I'm doing just good enough or is it great?"
My training has been very difficult this last year. I think I have gone through more ups and downs in my training this year than ever. I hit some good PR's, but then had some really bad workouts too. Again, the challenges motivate me more than anything. This is what I love about CF and training.
In 2012, with the help of God, my wonderful wife Reagan, my family, and my gym family, I was able to accomplish making it to regionals again. I made it to Sunday of Regionals which was also my goal. In the gym, we were able to stay over my goal # of members throughout the year. I began developing my online training program. We were able to get some coaches in a system of coaching to make CF 27:17 a better experience for everyone. Again, this was all done with MUCH help from those listed above.
In 2013, I have a several goals. I just want to list the ones directly related to CF 27:17 and my personal training here. My theme for this year is "Good to Great". I started reading a book with this title last year; among the many that I didn't finish, I will finish it this year. I realized that I have a tendency to settle for being good at a lot of things. The gym is doing "good", training is going "good", my coaching is "good", relationships are "good", etc. All of this is "good", but I don't want to settle for that. I want to look back on my life and say it was GREAT and I lived it too the fullest and did the BEST I could at EVERYTHING!
That being said, I want to attack this year with full force trying to make CF 27:17 the best gym in Mississippi. I want to attack every workout with full effort. I want to challenge my faith and marriage to be the best it can possibly be. I want to take risk for God that are out of my comfort zone. I want to get into more uncomfortable situations that I can grow from than ever before. I want to keep my eyes open for ANY areas of growth each and every day!
I encourage you to do what I am doing. Write down up to 3 BIG Goals for different aspects of life. Put them in plain view where you see them regularly. Tell a couple of people about them to hold you accountable. Next is planning your strategies to accomplish these goals. Here's to a GREAT year in 2013!
I'm very thankful for all of my clients and coaches at the gym. They always encourage and motivate me to do better in all aspects of life. Beyond that, what I am most thankful for, is that they challenge me. They make me ask the questions "Is what I'm doing just good enough or is it great?"
My training has been very difficult this last year. I think I have gone through more ups and downs in my training this year than ever. I hit some good PR's, but then had some really bad workouts too. Again, the challenges motivate me more than anything. This is what I love about CF and training.
In 2012, with the help of God, my wonderful wife Reagan, my family, and my gym family, I was able to accomplish making it to regionals again. I made it to Sunday of Regionals which was also my goal. In the gym, we were able to stay over my goal # of members throughout the year. I began developing my online training program. We were able to get some coaches in a system of coaching to make CF 27:17 a better experience for everyone. Again, this was all done with MUCH help from those listed above.
In 2013, I have a several goals. I just want to list the ones directly related to CF 27:17 and my personal training here. My theme for this year is "Good to Great". I started reading a book with this title last year; among the many that I didn't finish, I will finish it this year. I realized that I have a tendency to settle for being good at a lot of things. The gym is doing "good", training is going "good", my coaching is "good", relationships are "good", etc. All of this is "good", but I don't want to settle for that. I want to look back on my life and say it was GREAT and I lived it too the fullest and did the BEST I could at EVERYTHING!
That being said, I want to attack this year with full force trying to make CF 27:17 the best gym in Mississippi. I want to attack every workout with full effort. I want to challenge my faith and marriage to be the best it can possibly be. I want to take risk for God that are out of my comfort zone. I want to get into more uncomfortable situations that I can grow from than ever before. I want to keep my eyes open for ANY areas of growth each and every day!
I encourage you to do what I am doing. Write down up to 3 BIG Goals for different aspects of life. Put them in plain view where you see them regularly. Tell a couple of people about them to hold you accountable. Next is planning your strategies to accomplish these goals. Here's to a GREAT year in 2013!
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