It's a week away from my one-way trip out West to get my the rest of my life underway, and I am getting more and more excited. I have a gym. I have a house. I have an incredible amount of contacts. I have a future! And the best part: at any time I can go to the ocean, the bay, the woods, the mountains, the dessert, the city, the suburbs, anywhere! It is all right there in front of me to explore each and every day. And all of this stuff is incredibly important to me. I NEED to be surrounded by all the best nature has to offer. I am not the type of person who can survive in one setting and just deal with never, say, climbing some mountain all morning. I need that in my life, and where I am moving gives that to me.
Generally speaking I am one of those guys that spends most of my time trying to enjoy where I stand in the moment. I love to think and learn from the past, and I really do spend tons of time visualizing and imagining the future; but, I love the present, no matter how good or bad it might be. And when I look to the future, I always want to see something bright. And that is what I see right now. For me personally, yes, of course, and I have written a bit about that already. So, now it is time for my unofficial announcements of what all of you can expect for the future.
Courage Performance East:
There will officially be a Courage Performance East from next week until the as long as possible. We will be running things out of The Garage for a few months, and then be moving to our new location. This location will be in NW DC, and will be THE strength and conditioning program out of the new baseball specific facility that is being put together as we speak. As I mentioned before, I won't go into complete detail just yet, but we did get the 100% confirmation that it is Courage Performance that will be running the gym side of things. I will be announcing details on that very, very shortly. So, for all my east coast clients and athletes, you will have an awesome place to train after I leave. You'll have a very trustworthy coach, and you'll have all my programming! So awesome.
I will be returning East or about two weeks at the end of December for the holidays, and if any of you East Coasters want to set up a few private sessions, please try to do so ASAP. I['ll be running limited sessions, so be sure to get on that now.
Summer Training Camps:
This one I am VERY excited about. I will be sending out the official info on all these in November sometime, so look for those. But in a nutshell, you can expect week-long training camps out of Courage Performance West for high school and college athletes. These camps will include very, very intensive training, daily outings, plenty of food, and a few fun surprises. I have already got some great feedback on these, so I am hoping to get them filled out very fast. They will be limited to about 8 athletes per week, so be sure to sign up for these the second they get announced (again, November).
I know, I know, I have been teasing with these things for a long time. But they will be a major focus the second I get out West. I have a large (overwhelmingly large actually) list of people and gyms who want these things on the regular, and I have not forgotten about any of you! Things just happened way too fast for me to keep a handle on them. I never really expected these bars to blow up they way they did, so i didn't have the production of them lined up. the demand is there, the market is eagerly awaiting their mass arrival, and I shall supply you all with the goods! Contacts have been made, discussions are being had, and I am hopeful that Courage Bars will hit the market with a bang very, very soon.
I will be programming for a large group of serious Crossfitters, two CrossFit gyms and my own gym. I"ll also be running coaches and programming seminars to supplement the programs. I LOVE this stuff. If you or anyone you know are interested in what I have to offer, let me know. Get in on this now because I'll limit the amount of people/gyms I work with each cycle! As with all this wonderful stuff, more details are coming!
It's pretty clear that I have a lot of stuff going on in my mind that I want to get rolling. And if all you could see my notes, and get in my brain for a hot second, you would see that what I have written here is about a 100th of what I want to do. And perhaps you can all see just how excited I am to get the rest of my life started!
Oh, and in a couple weeks my program leads me to a max out week. I. Can. Not. Wait!! I have very high expectations and I am eager to see how the positive effects of my program work on me! But before that, I have the Mid-Atlantic Hopper next weekend. Should be fun.
Never Stop, GET FIT.
I've been doing a lot of geeking out over programing over the past year and I have really come to one major conclusion: you can't outsmart you own body. What I mean by this is that if you want real, true gains, you need to prep and prime all aspects of your body properly. Oh, and sleeping, eating, and supplementing can't be overlooked of course. Most of the regular gym goers will experience something called adaptive gains. This means that as your body begins to recognize doing something new and different, it gets better at it. Yes, this does technically mean you are getting stronger, but your muscles are not actually growing at a rate they could be growing. Once your body and mind has adapted to the demands of the movement, then you'll start to get a little quicker gains, but you still have way more potential.
How the heck can you get these "magical" gains? Well, it's actually pretty easy. Pay attention to the things that matter: training with the most efficient mechanics, training with a specifically designed progression of weight loads and volume (meaning you are actually following a program), allowing your central nervous system (CNS) to adapt to those loads properly, and accessorizing your main lifts with the right combinations of lifts that allow for rapid growth. You can;t just meathead your way through these processes. If you want to get better, you can't just work your ass off and expect to get way better. You need to know how to use the tools (weights, food, sleep, science) to your advantage. I have seen way, way, way too many people just show up at the gym and work, that's it. Now I'm sure this gets some decent gains to start, and I won't in any way discredit those. But, you will get to a plateau. You'll either slow down like crazy, or, you'll get hurt. If you're a complete geek like me, you probably scour the professional lifting circuit, reading blogs and articles and watching videos and on and on. A huge commonality O see is that the pros tend to talk about not needing to get all fancy with your program. But the problem is that most of these people just do their thing so naturally. That's why they are so damn good at it! I compare this to a guy like Ken Griffey Jr. just trying to tell a group of people how easy it is to hit a home run. Well duh, of course it's easier for him, his really freaking good at doing it. But for most people it's pretty damn hard to even understand how to swing a bat, let alone make contact, let alone hit a home run.
Point is people, you can't just do the basics and expect amazing results. If you really, really want something to happen for you in the health and fitness world, you need to understand how to go about that in the best way. And of you don't know how to do that, find someone who does and get them to help you. This can be used in pretty much everything in life: food, work, relationships, etc. If you go through the motions you are not getting maximal results. So, asses what you actually want, and then do what's smart an right to actually achieve those things.
This post obviously wasn't supposed to be a detailed description about HOW to do all these things. it was really meant to raise the question to all you about how you approach your training. I know all the clients and athletes who come in to The Garage get some pretty in-depth programming. But I think it only fair that all people get the chance to get the same gains: BIG ones! So, take your training seriously, constantly question the program so you can keep growing it, and don't push through something that doesn't make any sense! Train intelligently.
never Stop, GET FIT.
This past weekend I drove on down to Trident CrossFit near Old Town, Alexandria, VA to join my good friend Corey Perry at Team SuperFit DC. We decided to do this one together a bit after Regionals and I am really happy we did. After the weekend I realized that I could not have asked for a better teammate. Our skill levels and fitness levels complemented each other very well, and our communication was spot on all weekend, making it a very enjoyable one! So, before anything else, I really want to give a huge shout out to Corey for doing such an awesome job, and motivating me to keep going when i thought I was about to die (and that was a few times throughout the weekend mind you. Also, need to say that the other two main helpers on the weekend were Aiden (Corey's son) and Danielle. Aiden's energy is beyond what I have seen on kids his age and besides his cheering and supporting us, he did a little workout at the end that involved some cartwheels and had a whole slew of athletes cheering HIM on. Very cool. And Danielle helped to take Aiden under her wing when he was getting a little too out of control (which was a good bit of the time), so that was about as priceless as we could have hoped for. All in all, our team rocked. Oh yeah, and our official team name was "Quad Stompers". We thought it was funny until we had to say it out laud to our judges; then we were just embarrassed.
Anyway, on to the actual competition. Day one had us show up at 8am along with 120 other teams for registration. Add sponsor vendors, judges, volunteers, and fans and you can get an idea of just how packed this place was. The gym itself was one of the coolest CrossFit gyms I have ever bee to. Two sides of tons of space and everything you could ever ask for to get in good, fun shape. They had turf, a cargo net, walls, tires, sleds, bar upon bar of pull ups rig, and on and on. It was straight up incredible. We settled into a nice little spot to keep our stuff and got ready for workout 1. This one included 4 stations where we had to get as many reps at each in 1:30. A cargo net climb to double unders led things off, then wall climb overs, then tire flips, then snatches at 155#. This was one of the best competition workouts I have been a part of! Just a unique collection of pretty basic movement s and skills under a very short time domain. It led to some real excitement to watch, and even more to perform. We ended up in 4th place after that event.
Event 2 was a 6 minute APRAP of squat cleans to thrusters at 165#. We chose our strategy and did a great job of sticking to it. I can't really describe how this one felt, it was just tough. I think the people who scored well on this had great communication (allowing their transitions between one person lifting and the other cut down to almost no time) and mental toughness to just keep on going. We ended up with 63 reps in total, 2nd place. This also moved us to 2nd place overall. The 3rd and final workout of the day was a 1000 meter row, a 400 meter run with a 20# medicine ball, and then as many meters rowed as possible in the remaining time (there was a 9 minute cutoff I believe). We stuck to our strategy pretty well except that Corey had to jump on the rower for the last 50- seconds or so to save me from blacking out. We got around 5th overall in that one and that left us in an all-alone spot at 2nd place after day 1. We were ahead of 3rd by 6 points, and behind 1st by 8.
On day two Corey and I both showed up pretty tired. But we knew we had to fight to stay up and get a podium. The first workout was 12 minutes to get as many rounds of 10 chest to bar pull ups, 10 burpees with a jump over the bar, and 15 front squats at 75#. Our strategy was to just alternate exercises until the end. This worked out pretty well for us except for in the last minute or two when we probably should have divvied up the reps a little better. Either way, we finished in 7th on that one. Still in 2nd, but by one 3 points. We needed to just stick with it on the last one to secure our 2nd place finish. But the good thing was we would most likely get a podium, unless we totally crashed and burned.
Well, we almost crashed and burned. Things went to plan until we reached the deadlifts. we got through an 800 meter run, 30 handstand push ups (although we are pretty sure we got reps mis-counted and did about 37), then hot the 35 deadlifts at 315# and it slowed us down big time. This weight is generally pretty easy for me having gotten an unbroken set of 25 in the past year; but this time around, things were a good bit different. The last 7 reps were all singles for me as Corey recovered for the toes to bar, and I knew we would have to play some serious catchup. We battled through the 40 toes to bar and the 45 wall balls and got to the DB snatch and lunges along with pretty much the entire group. it was a race to the finish and I won;t lie, all I cared about was not passing out. Every time I put the DB down to switch with Corey he had to give me a little shove out of the way because I couldn't comprehend moving! But we squeezed out 84 total reps, enough for a 5th place finish. This, unfortunately, was not enough to hold on to our 2nd place spot, and we walked away with a 3rd place finish on the entire competition.
I'll tell you what. I am very happy getting a podium. I know Corey hasn't been doing crazy intense CrossFit training since Regionals, and I have been focusing way more on my weightlifting. So, for two dudes just showing up to see what they can do and finishing so high, well, that's pretty damn cool in my book.
I have to say, Team Superfit DC 2012 was easily one of the most efficiently run events I have ever been to. Everything was perfectly on schedule and organized. The judging was great, and the emcee was one of the best I have ever heard at any event! On paper the workouts seemed a little typical of most SuperFit events (very front and quad dominant), but they turned out to be a very good collection of movements that really tested general fitness very well. I would say this would go down as a top-3 event in all the ones I've been to, except for one thing: no prizes. We all spent $180 to get there, they charged $10 for spectators, had tons of sponsors (do the math on this people, it means they had something like 22K coming in on the whole thing) and the only thing they passed out were trophies to the winners and t-shirts all competitors. No discounts, no cash prices, no nothing. Shoot, you get more out of running a local 5k in your neighborhood than that; and you wouldn't have to pay out $180! With all the great things about the weekend, I almost could look past this one thing, but the more I thunk about it, the more ridiculous I think it is. I had a tiny event with about 25/30 competitors and was easily able to get every one of them discounts to many different great sponsors, and the winner packets were worth a couple thousand dollars in total. Seems a bit strange to be honest.
Either way, a huge thanks go out to the CrossFit Charlottesville crew for yet another SuperFit event; Trident, for being such great hosts; and, of course, all the judges and volunteers, you all rocked!
I worked out today in spite of my soreness and was able to get some good snatch work, along with 2 sets of 3 squats at 400. My program is still working like crazy! For the rest of the week (my last full week on the East Coast) I'll be working out tomorrow and Wednesday, chilling thursday and Friday, and then competing in the Mid-Atlantic Hope this coming weekend. Got to defend my 2nd place finish from last year!
Never Stop, GET FIT.
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