SICFIT Recent Blogs

Welcome Home

Fri, 03 Feb 2012 08:11:00 CST

Welcome Home

By Dave Bradt

If you’re like me you’re looking for something more.

If you’re like me you’re searching for a meaning and a purpose above the status quo.

If you’re like me you’re intimately aware of the fact that you will never be satisfied with living a life other than that which meets and exceeds your aspirations.

In order for any of us to fuel the life of which I speak we must dedicate ourselves to the belief that we, first and foremost, are capable of amazing triumphs. We must surround ourselves with like-minded people who have the audacity to be such a true friend to us that they’ll never let us settle for anything but our best.

For those in the military we have our fellow Marines, Soldiers, Sailors, Airmen, and Coast Guardsmen. Some of the truest friends we’ll ever know. These like-minded people can come from all walks of life and from places that we previously didn’t know existed.

I should mention now that I am 30 years old. I am a former U.S. Marine Captain, separated from active duty service in January of 2011. The details of my service aren’t important at present but suffice to say I was privileged enough to lead Marines in combat through two tours in Iraq. It is the single greatest honor of my life to date. When service members come home from overseas, or when we move on from our service in the military to begin a new life, we go through a difficult transition period. This period can harder for some than others. It is known by many names but the most important aspect to know is that we are searching for something to fill the gaping hole that is the camaraderie that we felt on a daily basis. The sense of purpose and singular, all-encompassing drive that comes with training for and fighting a war you truly believe in may very well be impossible to re-create. Some might even say that is a good thing but that’s a topic for another time. My experiences overseas were that of a Marine Officer leading a platoon in counter-insurgency warfare. We ate together, worked together, fought together, sweat together, cried together, laughed together, and were closer with each other than I previously knew a group of men could be. If a service member comes home from the inexpressible and powerful experience that is war and no longer has the camaraderie that we learned to thrive upon it is my fervent belief that CrossFit can help to fill that hole.



One of the quickest and easiest ways to bring about a profound sense of togetherness is shared suffering. There is clarity of thought and purpose when your body and mind are asked to go to a place of immense discomfort. CrossFit provides this in abundance and this can be an amazingly therapeutic process.



How many of us have hit that point during a workout when the initial rush of “3, 2, 1…GO!” wears off and you realize that you are only through round 2 of 5? How many of us have had to fight that war with ourselves when you tell yourself incessantly to be strong, to never give up…or at least to just finish your double-unders and deadlifts like an adult without throwing up? If you’re box is worth a damn I’ll bet you there’s been someone there to cheer you on. It all comes down to one of the most perfect realities that hits to the heart of what CrossFit really is. Take away the corporate sponsors, take away the skimpy clothing, get rid of the diets and zone blocks and over-priced yoga pants. Take away all of these things and what do you have?

You have the fact that CrossFit is a community of people who take the success of their fellow CrossFitters as their personal responsibility.

The success of their brothers and sisters is intimately important to them. That’s why you see such dedicated coaches who build businesses from the ground up to become multi-location CrossFit mini-empires (I’m looking at you Austin, TX!!!). That’s why you see the 6am WOD Coach just as dedicated (after coffee naturally) as the 5pm Coach, and often they’re the same person. This act of taking the success and welfare of another as one’s personal responsibility is at the very heart and soul of the military. There is no greater act of trust and love than to put your life in the hand of another and then to ask them to do the same in return. We may not be fighting for our lives in CrossFit…I know I know, tell that to anyone who’s done Murph as RX…but the concept is the same.

I am consistently amazed at how strong the CrossFit community is and it is that community which can provide the sense of camaraderie, belonging, and unity that so many of our military are looking for upon their return from service. So the next time you’re in your box and you’re milling about prepping for the workout to come…look around. Notice any really short haircuts? I assure you they are there for a reason and I urge all those both in and out of the military to experience the amazing community that is CrossFit. I also urge all those reading this to start a conversation with a veteran, you’d be amazed at some of the stories that our young veterans have. I’ll bet you also that you could teach just as much as you’ll learn. That is the beauty of CrossFit…one team, one fight. So we may all become more than ourselves and live a life that is worth fighting for.

Welcome home Soldier…

Welcome home Sailor…

Welcome home Airman…

Welcome home Coast Guardsmen…

Welcome home Marine…you’re where you belong.

The Power of Fish Oil

Thu, 02 Feb 2012 09:19:00 CST

By: Brooke Bouis, MS

Omega-3 fatty acids are vital to every cell in your body. In fact, omega-3 fatty acids are essential nutrients that must be obtained from your diet or from a supplement form since your body is unable to make this nutrient. Experts agree omega-3 fatty acids encourage the production of specific chemicals which reduce inflammation. The cardiovascular benefits of supplementing your diet with omega-3 fatty acids have been well researched and documented. However, new research is now suggesting a positive correlation to supplementing with fish oil and athletic performance; specifically muscle recovery.

Helpful Guidelines When Choosing an Omega-3 Supplement:

· Manufacturing standards - Is the fish oil manufactured according to international quality standards?

Smell and taste - Does the fish oil smell or taste fishy? If so, the fish oil has most likely been exposed to oxygen and is becoming rancid. Rancid (oxidized) oils should be avoided, as they yield less-than-healthy effects. Avoid fish oils that have really strong flavorings added to them because they are most likely trying to hide the fishy flavor of rancid oil.

Supportive scientific research to prove the efficacy of the fish oil brand.

Brooke Bouis, MS

.

1. Rodacki, CL, et al. Fish-oil supplementation enhances the effects of strength training in elderly women. Am J Clin Nutr. 2012 Feb; 95(2_: 428-36).

3. http://www.nordicnaturals.com/en/FAQ's/FAQs/384

2011 CrossFit Year in Review Part Tre: Daniel Lawson | Burpees 4 Boobs | CharityFitter of the Year

Mon, 30 Jan 2012 09:19:00 CST

2011 CrossFit Year in Review Part Tre:

Daniel Lawson | Burpees 4 Boobs | CharityFitter of the Year

Written By: The Fitness Desk Jockey

: “So you became a celebrity?”

Daniel Lawson_____________________________________________________________________________________________

The Man(wait…who?) Born in Indy. Graduated High School. Joined the Air Force .” .(I thought he was born in Indy? Feeling of incompetence increasing. Jealous rage starting to form) He has a supportive, intelligent wife…who also happens to be very attractive .(Acceptance. Fine. He’s a better human than I)In 2010 Daniel Lawson started CrossFit. And like most people who get hooked, he “drank the Kool-Aid.” Except Lawson’s Kool-Aid had a little something more…

The MissionAmazing Grace: Mammograms In Action “(MIA) is a 501(c)3 non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer”. #Boom #Boobs #Burpees #Cancer #Fight

The Inspiration “Well, I’ve always wanted to help people. I try to do whatever I can. But prior to the Burpee for Boobs year I actually never knew anybody close to me [that was affected by Brest Cancer]…But in my mind I wanted to do it more from a pre-emptive kind of strike…because I wanted to protect eveybody that was close to me: my wife, my sister, my mom...”Video of 365 Burpees: http://vimeo.com/34446467
The guy works on aircrafts for the world’s most powerful military. He works every day to protect the people of the United States. He also spent a year raising money for a cause that affects millions of women. And he painfully deflects any praise for his actions. Basically, he’s awesome. Or as Z might say: “He’s real.”And that’s why Daniel Lawson is the 2011 ChairityFitter of the year.

But what’s next?Let’s hope so _____________________________________________________________________________________________

The Fitness Desk Jockey is not Level 1 certified. He occasionally jogs. He has attained a marginally above average level of fitness. He is, however, a master of TPS reports, accountancy, and all things “office”. He always uses a CharityFit Calendar to track time, support foster kids and the US troops…he thinks you should too: Buy a CharityFit Calendar. Please, ask any question: he will answer to the best of his knowledge or refer you to HR.

**How many Burpees did Daniel Lawson do on Aug 1, 2011? First correct response gets a B4B tee-shirt.

Making the Switch: A Paleo Snack List

Fri, 27 Jan 2012 08:33:00 CST

Making the Switch: A Paleo Snack List

By: Danielle Wesse

When you make the switch from eating a modern diet to eating a Paleo diet, it can be difficult to figure out what you will snack on each day. However, with a little forethought and creativity, you can snack to your heart's content with plenty of Paleo-friendly options.

The below list should give you a little inspiration for planning your own snacking options. Enjoy!

- Nuts dusted with cinnamon and baked on a low temperature (around 250° Fahrenheit / 120° Celsius) for 10-15 minutes or dusted in a dry skillet.

- A banana spread with homemade, Paleo-friendly nut butter of choice.

- Hard-boiled egg, sprinkled with black pepper or paprika for a flavor boost.

- Sliced raw veggies wrapped in smoked salmon.

- Broccoli tossed with olive oil and minced garlic, roast in a 350° Fahrenheit / 180° Celsius oven for 15 minutes.

- Deconstructed guacamole salad - Cubed avocado tossed with diced tomatoes, minced red onions and chopped fresh cilantro/coriander.

- Homemade or purchased beef jerky.

- Apple slices dipped in nut butter.

- Larabars.

- Olives or pickles.

- Pear slices drizzled with honey and sprinkled with cinnamon, bake in oven on 350° Fahrenheit / 180° Celsius for 15 minutes.

- Sliced vegetables dipped in salsa.

- Trail mix made with nuts, dried fruits and pieces.

- Fruit and/or veggie smoothies made with coconut milk and nuts.

- A few slices of cooked bacon.

- Pitted peach sprinkled with a small amount of grated ginger and baked for 5 minutes or until tired.

- Kale chips made by lightly coating kale leaves in olive oil and placing flat on a lined baking tray. Cook in the oven (approximately 250° Fahrenheit / 120° Celsius) for 15-20 minutes until crisp.

- A can of tuna.

- A cup of meat or vegetable stock.

- Fruit kabobs - cubes of fresh pineapple, kiwi fruit, strawberries and orange wedges threaded onto bamboo skewers.

- Quick banana ice-cream made by processing a frozen banana and some coconut milk or almond milk in a blender until creamy.

- A kid favorite snack "ants on a log" made by spreading nut butter of choice on a celery stalk and topped with raisins.

- Skillet toasted or oven roasted seeds, including pumpkin seeds and sunflower seeds.

Here is a bonus for you: Quick and Mini-Meals Snacks for an on-the-go Premium fuel source.

-       Smoked salmon + honeydew, watermelon or cantaloupe melon + avocado slices

-       Deli turkey slices + sliced pepper and cucumber + homemade guacamole

-       Hard boiled eggs + blueberries and raspberries + coconut milk or shredded coconut

-       Avocado deviled eggs + jicama sticks

-       Roasted peppers stuffed with tuna and capers

-       Chicken + salsa + guacamole ALL stuffed inside 1/2 raw green pepper

-       Canned or packed salmon + chopped celery + carrots, peppers and onions

-       Chicken or turkey slices + carrot slivers + jicama slivers and guacamole ALL wrapped in a lettuce leaf.

-       Chicken sausage + apple + nut butter

-       Broccoli Slaw (from TJ’s) + diced/sliced chicken + olive oil and herb dressing

-       Shrimp cocktail on lettuce leaf

10 Do's and Don'ts When Starting a Paleo Challenge

Thu, 26 Jan 2012 09:30:00 CST

10 Do's and Don'ts When Starting a Paleo Challenge

By: Stephanie Whiting

So you decided to jump into your gym’s Paleo Challenge? Here’s a few tips to help you get through it.

1.      DON’T do it all at once. A lot of people smarter than I are going to disagree about this one, but I stand by it. Will a strict diet make you healthier faster, with better results? Sure, for the 2% of you who actually do it, and who CONTINUE to do it after the challenge. But what about the normal folks? For us, it’s going to require a serious change of thinking, shopping and eating. That kind of change generally takes more than a month. Just pick one thing wrong with your diet and fix it (eliminating sugar would be a good place to start). When that is under control, pick another thing to work on. Remember, it’s not about losing ten pounds, it’s about putting real food in your body instead of empty calories.

2.
DON’T believe everything you hear. Do your own research — trust me, there’s plenty out there — and come to your own conclusions. Study the science behind the rules, so that when someone asks you why you don’t eat grains, you can give an intelligent answer. This is also important so that you know why you shouldn’t have that pasta salad that looks so yummy.

3.
DON’T stress about points, unless you’re just in it for the competition. True, it’s fun to beat your buddies, but at least try to stay focused on the point, not the points. Nutrition is more important than a 30-day challenge.

4.
DO write down what you eat. This was actually a really fun part of my first Paleo Challenge. I never really realized some of the peculiarities of my eating habits until I logged my meals.

5.
DO try new foods. Pomegranate, asparagus, avocado, oysters — if you look, you’ll probably realize that there’s a whole world of foods you’ve never tried. Try shopping at a new grocery store to see what else is out there!

6.
DO drink water. A lot of it. All by itself. ‘Nuff said, right?

7.
DO talk about your Paleo Challenge. Think about it, obsess over it the way you obsess over your WOD’s. Write about it in your blog, take pictures of the new dishes you make, and have fun with it. Invite your non-Paleo friends over for dinner and show them what it’s like. Keep up with the popular Paleo bloggers, and get into the “lifestyle” of it. These are the kinds of things that will keep you motivated in the long run, not the points you earn for “obeying the rules.”

8.
DO pay attention to the amount of sleep you are getting. It can make a tremendous difference in your mood and in your health.

9.
DON’T get distracted by the word “diet.” Some people call it a Paleo diet. Diet just means the stuff you eat, although it bears with it the unfortunate stigma of gimmicky, cheap marketing. That’s not what Paleo is about, nor CrossFit. It’s fair to be skeptical, but don’t let that keep you from making real changes.

10.
DON’T give up. If you’re truly persuaded that nutrition is important, and that your current diet of disgusting crap isn’t cutting it anymore, then you’re in it for the long haul. Like everything, practice makes perfect and no one gets something perfect the first time. So you failed today (which is something most CrossFitters are used to by now, it’s part of what we do); that just means that you’re actually pushing yourself to do something difficult. Be confident that you will improve. Eating real food in our culture isn’t easy, but it’s doable if you want it.

2012 CrossFit Open Hype

Tue, 24 Jan 2012 08:10:00 CST

2012 CrossFit Open Hype
By: Leigh LeGare

It’s that time again! The 2012 Reebok Crossfit Games Open is right around the corner. With registration beginning on February 1st, and the release of the first WOD on February 22nd, CrossFitters from all over the world will be able to showcase their abilities in hopes of being crowned the “Fittest in the World.”

Last year, Reebok joined forces with CrossFit and the dynamic duo garnered 26,000 registered athletes worldwide, who performed one workout a week for six weeks. This was by far CrossFit’s best showing of athleticism and participation on its road to the Games. Considering all the publicity and hype the Games received this year, it will be interesting to see the numbers Reebok and CrossFit will put together for this year’s Open.

That being said, last year’s Open was an amazing experience, and one you can join this year! I strongly encourage you to get involved in this year’s Open. You may not be striving to become the next Annie Thorsdottir or Rich Froning, (and even better if you are) but I can assure you, there are a few reasons to participate in the Open:

Do it for you! The Open is a great way to motivate and push yourself beyond normal limits. A competitive edge is added when you are able to check your standings each week, and rankings daily. Or, if you’re like me, you’ll find yourself checking your ranking on an hourly basis! The Open allows you to gauge where you are within the CrossFit world (literally!). Find a name within your region, stalk their stats on their Reebok CrossFit profile, and claim him/her as your doppelganger during the Open.

Do it for your fellow CrossFitter! Many affiliates incorporated the Open WODs into their weekly programming. If this was your box and you technically weren’t registered, you still participated in the Open! How is that possible? Well, I’m pretty sure you didn’t take the WOD lightly because that’s not how CrossFitters operate. In order to complete the WOD, you were probably busting your tail, which in return forced others to push even harder, which pushed you even more. It’s a beneficial cycle that without you, your friends’ numbers or rankings wouldn’t have been as high on the Open scoreboard.

Do it for your CrossFit box! Last year’s Open not only focused on individual performances but brought in the team dynamic of the competition. The top affiliates of each region were able to have some of their best members represent their “box” at Regionals with only the top three affiliate teams advancing to the Games. Some affiliates held tryouts for their team while others used the individual results from the Open to determine who would be representing them at Regionals. I can’t say this is how it will be this year as HQ could throw a curve ball at us. However, I can say the team aspect of the Open and Regionals allowed many affiliates to highlight their athletes in a way that brought a stronger sense of pride and community to their box.

The Open took over the lives of affiliates and members for six weeks. It was six weeks of having set times or days to perform Open WODs. It was a great opener to prep the world for the “road to the Games!” At the global level, the competition wasn’t solely focused at the individual level. Instead, the focus was on how an individual’s numbers could not only help him/her advance but also help the affiliate produce a team to compete at Regionals with an eye toward making it to the Games.

Again, participate in the Open in some way! If you’ve been toying with registering, go for it! If you’re teetering on the edge of whether or not to register, read the reasons stated above again! Chances are likely you’ll have others at your box who are competing and need other registered athletes to help keep up the intensity of the Open within their box. There could be a WOD released catering to your strengths, and your numbers may be needed to help your box advance. Throw yourself into the adventure of the Open and get excited for the hype and improvement it will bring to you, your fellow CrossFitters, and your box! You have nothing to lose, and everything to gain! If anything, it’ll help solidify why you joined this crazy community we call CrossFit!

CrossFit for Triathletes

Mon, 23 Jan 2012 08:32:00 CST

CrossFit for Triathletes

by Frank Sole

I knew a woman who, as a young girl, was raised in a particular religion and with that religion came dogmatic beliefs. When walking down the street in her hometown her mother instructed this young lady she was not allowed to look into the local church of a different religion. I know a lot of people, including triathletes, who treat CrossFit the same way. In discussions with athletes the word “cultish” often comes up. Many make the decision to stay away and not even go to their local box to see what, if anything, they could possibly gain from the experience.

Back to the idea of cultish, really? You mean more than training 15+ hours a week in three disciplines along with spending a small portion of your yearly income on running shoes, bike part upgrades, nutritional supplements, training and racing gear, etc. Really, cultish? By our very nature we have the tendency to condemn what we do not know and fail to take the time to understand.

So, I feel compelled to list ten reasons why you would want to incorporate CrossFit into your triathlon training:

1.      Triathletes, by their very nature, live and die by the clock. If that is the case, you will love the CrossFit WOD (workout of the day). They are measurable.

2.      It is a way of life. No different than tri training. It defines who you are.

3.      It incorporates performance-based racing against the clock which is a great benchmark on overall performance, increased strength, flexibility, power, coordination, agility, accuracy, balance, stamina and, yes, speed!

4.      You are part of a tribe. Fellow triathletes have this connection, a sense of community and kinship; a group of people who set achievable goals, compete and complete some incredible personal transformations.

5.      It takes your regiment “out of the box.” You become that “weird” triathlete who now is incorporating shorter more high intensity workouts to your weekly training plan.

6.      CrossFit endurance takes your daily and weekly training out of the routine by adding a considerable amount of variance.

7.      CrossFit by its very nature helps to create a strong core and midline stability and, the last time I checked, everything we do initiates at the midline.

8.      This is interval training at its best. CrossFit has adapted the principles established by Dr. Stephen Seiler on interval training and its necessity to help to maximize one’s endurance base. “The first wave is increased maximal oxygen consumption. The second is increased lactate threshold; and, the third is increased efficiency.”

9.      The essence of triathlon training as in CrossFit training is somewhat identical. Both are looking for improvements in endurance, stamina, strength and flexibility which simply come through training. And, training by its definition, is improving performance through a measurable organic change to the body.

10. There must be something to this CrossFit endurance training because it is getting a ton of press from the triathlon publications. Good, bad or indifferent, live life on the “weird side” and go check it out. What is the worst that can happen; you simply get in the best shape of your life!

Frank Sole is a premier swim coach and tactician with extensive experience coaching high school swim teams, club teams, masters swim programs, and working with all levels of triathletes from beginner right up to Kona qualifiers. Sole enjoys writing about triathlon training, technique development, relationships and the lighter side of triathlon. For more on Frank Sole, go to www.soleswimsolutions.com.

2011 Crossfit Year in Review Part Deux: The Products

Fri, 20 Jan 2012 10:43:00 CST

Part Deux: The Products

William C. Henniger has brought back manufacturing to the United States. That’s right, Dorothy: the Tin Man has a heart (and a brain, too). In what most consider the highest real unemployment rate since the 1930’s, in a time of cost-cutting and outsourcing, Rouge is creating American jobs. With the pride, precision, and the performance one would expect from a company run by an Air Force veteran & University of Michigan MBA graduate, Henniger’s ROGUE is the premier emporium for all things fitness equipment.

Rogue is one of the title sponsors of the CrossFit Games and deservedly so. From to to , Rogue does it all. Depending on weather your pimping out your garage or opening up a 5,000 sq ft training compound, Rogue offers bundle packages to get you started. And not only is the equipment sweet, the Rogue team functions quickly and effectively to move equipment in and out of gyms, large stadiums, and even across international borders. Check out the 30,000lb (yeah, 30) steel monster from this year’s CrossFit Games called the . (Continue geeking out on Rogue equipment ). If you need equipment in 2012, ROGUE is the place to start.

Olympic Liftinglight weight runningneed for personal expression runningbarefootReebok CrossFit Oly ShoeHow? Like all Oly shoes, the Reebok Oly Shoe has a hard heel, which is injected with TPU , which not only looks super cool, but helps grip for rope climbing. Lastly, the body of the shoe is a full-grain, lightweight leather. So, if you lift with your weight on your heels and run with a mid-foot strike, this is the all-around shoe that will take you from assisted pull-ups to a 3 minute Fran.

The Demon BellForged Clothing

4. Most Fun: T-Shirtshatssockssweatshirts2012 CharityFit CalendarOKGOAlliance For Children’s RightsOperation Gratitude

5. Best FUEL

PROGENEXStronger Faster HealthierVita Coco
a) PROGENEX “More Muscle” and “Recovery” seem to be the drink of choice for people center stage at the Home Depot Center. I attended three regional competitions and at each, I noticed the super-jacked people were walking up to the PROGENEX tent after WODS looking for a fix of chocolate refueling goodness. PROGENEX is light on the stomach, which I found a great relief as someone lactose intolerant and sensitive to other brands (i.e. Isopure). The science behind PROGENEX utilizes a lot of 4 and 5 syllable words which are hard to pronounce and I’m limited on space, so if you’re interested in the big words, please visit their . Why does PROGENEX get the nod? Combine a great product with rapid growth (USA, Canada, Europe), master marketing (Please, have some money. Is $5k enough? SICFIT’s ), athlete testimonials (NFL, MLB, NBA, Olympic Weight Lifters, and CrossFit) and you get a market leader. Grass-fed Whey ProteinOmega-3 needsLeblanc-BazinetWoman*Question: if some kind reader can define “TPU” and what the heck is in a “TPU”, I will send you a bag of PROGENEX. Unrelated: what does “DefCon 3” mean?

Agent Smith____________________________________________________________________________________________________________________________________________

The Fitness Desk Jockey is not Level 1 certified. He occasionally jogs. He has attained a marginally above average level of fitness. However he a master of TPS reports, accountancy, and all things “office”. Please, ask any question: he will answer to the best of his knowledge or refer you to HR.

Leveraging Higher Protein in Your Diet

Thu, 19 Jan 2012 18:14:00 CST

Leveraging Higher Protein in Your Diet

By Brooke Bouis, MS

The majority of what our Paleolithic ancestors ate consisted of lean meats, fibrous fruits, and vegetables. “Death by sugar” wasn’t a concern for them nor was fitting into their newest pair of skinny jeans. Recent research supporting the Paleo diet along suggest healthier life-long weight loss, healthy blood sugar levels, and ultimately, an approach to eating that is more suitable for our genetic composition.

According to recently published research, eating foods with a higher percent of calories from protein could help you control your appetite. Researchers tested the “protein leverage hypothesis" on lean men and women by feeding them foods with similar palatability but with macronutrient (protein, carbohydrate, and fats) composition disguised under ad libitum (all you can eat) conditions. The participants were studied over four-day periods with fixed menus containing 10, 15, or 25 percent calories from protein. CarbohydrateBrooke Bouis, MS

.

References:
1. Gosby AK, Conigrave AD, Lau NS et al. Testing protein leverage in lean humans: a randomised controlled experimental study. PLoS One 2011;6:e25929.

A Running Paradigm Shift

Thu, 19 Jan 2012 09:10:00 CST

A Running Paradigm Shift

By Brice Collier

I would like to take a hypothetical look at two up-and-coming CrossFit athletes. Let’s say that both of these athletes are females, in their mid-twenties, played several sports in high school, and have been CrossFitting for around 12 months. They have gotten the competition bug and are looking at ways to improve their game in preparation for the 2012 Games.

In our scenario, the biggest difference between the two women, let’s call them “Athlete A” and “Athlete B”, is that Athlete A suffers during WODs that contain double-unders and Athlete B struggles on anything that includes running.

Athlete A has identified her deficiency in double-unders and is attacking it with a ferocious intent to conquer the skill before the CrossFit Games season begins. She comes in early and warms up with her jump rope every day. She does “3 single – 1 double” sets, reads any CF Journal article about double-unders that she can find, jumps in front of a mirror to see her form, watches others who are proficient at double-unders, and does rope less double-unders while visualizing herself completing dozens of unbroken reps. All of this she does in hopes of mastering the skill.

Before she heads to Regional’s Athlete A is able to consistently string 30 double-unders together and has reached a max of 55 consecutive double-unders. She is confident in her newly found skill and has started to find that double-unders are becoming the rest time in her workouts.

Athlete B has also identified her weakness. She does poorly on the running workouts. Yet, Athlete B is of the opinion that she “is just not a good runner” and needs to become even more proficient at the rest of her game in order to make up for her running deficiency. She comes in early and works on her deadlift, muscle-ups, split jerks, hand stand pushups, toes to bar, wall ball shots, overhead squat, and anything else that she thinks might come up in the games. She knows that she will struggle on any running WODs and she needs to be able to make her time up in other areas.

When Regional’s rolls around, Athlete B is in the best shape of her life and ready to compete. But when a WOD that includes 400m sprints come up she suffers through the workout finishing at the back of the pack.

What is the difference here? Why do we focus on improving technique in one area but regard running as an inherent ability that we are born either good or bad at? Why do thousands of CrossFitters film their snatch form regularly but only a few have ever filmed themselves running?

It is time that CrossFitters, amateur athletic enthusiasts, and weekend warriors start looking at running as a skill. And, like any skill, we need to understand the basics behind the movements in order to set ourselves up for success.

The “Pose Technique” was made famous by Dr. Nicholas Romanov, who spent years monitoring and studying the form of elite runners in various distances. His goal was to find the physiological “best-fit” for humans to move from one point to the next, quickly. His philosophy centers around the constant use of gravity coupled with minimal unnecessary movements in order to deliver the quickest pace possible with minimal amount of effort from the athlete.

Key Concepts of Pose Running:

1) Gravity is a constant force that has loads of potential energy stored and waiting to be harnessed. Dr Romanov states, “Trying to run without understanding gravity is like trying to sail without understanding the wind.” The Pose method takes advantage of the constant gravitational pull and uses this force as the main catalyst in efficient running.

2) A fluid movement can be learned by mastering the static positions. This is the same reason we focus on the start, pocket, and catch position of the snatch. We need these positions to be comfortable, natural, and subconscious muscle memory for so that we move seamlessly through them when we are performing a lift. In the same manner we need to master the Pose positions of running so that we continue to cycle through them maintaining max efficiency even on the 3rd round of Helen.

3) Great Runners are quiet. They do not forcefully slam the bottom of their foot onto the ground in order to propel themselves forward. Instead they almost hover over the ground making ever so slight taps as their support foot lightly comes into contact with the surface and is then immediately pulled straight back up as quickly as possible.

If the benefits of mastering the Pose technique are not painfully obvious, I will go ahead and spell a few of them out.

Fewer Injuries. Since you are running at a smoother pace with less forceful encounters with the ground there is a smaller load placed on your ankle, knee, and hip joints. This means less time spent recovering and more time training.

Enjoyment. The amount of satisfaction you get from reaching new PRs, improving your endurance, and raising your speed brings a new life to your training program.

Efficiency. Learning to run efficiently will lead to you being able to use the 400m sprints in workouts as a sort of recovery time in preparation for your next set of thrusters, box jumps, kettle bell swings, or whatever the next movement happens to be.

Any elite athlete, marksman, craftsman, or performer will tell you that it is the mastery of the basics that leads to success. This is a call to all CrossFitters to get out there and master the “basic” skill of running.

From someone who once considered himself a poor runner from birth, I highly recommend reading Dr Romanov’s book Pose Method of Running as well as going to http://www.crossfitendurance.com/run and watching every video that Brian MacKenzie has on the site. With a little help from these sources and some home grown motivation you can master the skill of running and transform what used to be a painful, dreaded movement into something you succeed at and enjoy.

By Brice Collier

SICFIT Saves BOOBS

Tue, 17 Jan 2012 22:37:00 CST

ONE in EIGHT. The chance that a woman in the United States will develop invasive breast cancer in her lifetime.

NINE. The number of cases of breast cancer that were detected in 2011 with the help of $20,000 in grants from the Barbells for Boobs Mammograms In Action program.

These numbers bring to life the reality of why Barbells for Boobs exists (a non-profit breast cancer organization based in Southern California) and why they are rallying more and more people to share their voice about the critical need for early detection.

Barbells for Boob's mission is to provide funding for qualified low income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. People are turned away from screenings because of their age, their lack of ability to pay or because they have lost their health insurance with no other means of payment, so Barbells for Boobs provides funding thru the Mammograms In Action grant program to locally based breast centers and breast health care providers.

Last year, Barbells for Boobs provided their first grants to a few local breast centers. Those funds supported 278 individuals for screenings, 635 procedures were provided, and 9 cases of breast cancer were detected….essentially, 9 lives were saved.

This year Barbells for Boobs will expand its reach and fund grants in 45 states across the U.S to support the critical needs of early detection services.

One way they can do this is by partnering with supportive organizations like SICFIT who will help drive awareness and also show their commitment to the cause thru unique fundraising promotions. Starting today, January 18th, thru February 18th, SICFIT will donate $1 to Barbells for Boobs for every new fan "LIKE" on their Facebook page up to 3,000 fans. This is a tremendous opportunity to potentially raise enough funds for procedures for 100 individuals that typically wouldn't have the resources for early detection services.

“Every man and woman deserves the opportunity to be screened for breast cancer and we have the ability to take action and reach thousands of underserved individuals nationwide, “ said Zionna Munoz, president and founder of Barbells for Boobs. “Funding for screenings and diagnostic procedures is not only a necessity, but really does save lives. Our mission is possible, our message is simple: Save a pair, save a life.”

Now it's your turn....spread the word to “LIKE” SICFIT and help SAVE a PAIR!

Team Smithley: A SICFIT Family

Tue, 17 Jan 2012 09:16:00 CST

Team Smithley: A SICFIT Family

By: Duncan Smith

Warm-Up: Family [:] a group of people united by certain convictions or a common affiliation; fellowship. The CrossFit community is all about the family, the friendships, the camaraderie, and the bonds that bring us to a central gathering point and idea. We gather and gain nourishment from this community. It’s about the human connection and lifelong bonds that you make through the daily/weekly dose of controlled adversity. This little variable creates potent results as demonstrated in boxes all over the world. Who isn’t proud to meet another CrossFitter and say, “I train at CrossFit ______.” or “I did my L1 Cert at CrossFit _______ and ______ was my HQ Coach!” and then talk about your favorite WODs and PRs. It’s an amazing group and I’d like to introduce you to Team Smithley and share a little about their family and how CrossFit has made a difference in their lives and thus making a difference in the lives of those around them and within the community.

It is a hot and humid morning as Brett Smithley stands in a crowd with approximately 200 others who worked hard to earn a spot among this group. Everyone has the same feeling of excitement and pride just to be here and for the opportunity to chase after a dream. In that same rush of wild adrenaline also swirls the dread and displeasure of what is to come in the days ahead. It’s 1995 and Brett is a young US Army Combat Engineer. In that same crowd, having the same feelings of trepidation, I stand as a young US Army Infantryman. We are getting ready to start a version of the Army’s Basic Training, for the second time in our military service, prior to starting our academic year at the US Military Academy Preparatory School, Ft. Monmouth, NJ. Those that perform well academically, athletically, and demonstrate leadership potential will earn admission into the US Military Academy, West Point, NY. In the weeks to come, we will meet and begin a brotherhood forged through our shared experiences and mutual respect.

After four years of narrowly passing the academic challenges and playing D1 Collegiate Rugby, we graduated and were commissioned as 2nd Lieutenants. After the Engineer Officer Basic Course, we went our separate ways and served in various organizations, assignments, and capacities across the country and globe.

Lift and shift to present day in St. Augustine, FL; Brett’s wife, Raina, starts the day at 5 am to get to a 6 am- 4:30 pm work shift as an Environmental Engineer with Northrop Grumman, a top tier Defense Industry company. Three days a week she stops at CrossFit HARDNOX on her way home for the 5 pm class. Then she rushes home to get the kids to their various sport practices. Returning home around 7:30 pm, the family enjoys some down time before she gets the kids ready for bed. Repeat the next day- again faster. This is the typical life of a working mom, who CrossFits, while her husband is away for work. It’s a demanding schedule that only works with the help of excellent childcare and careful planning. This is the household routine Monday- Thursday. Due to her long workdays, she gets a deserved “work from home day” on Fridays. This allows her to get in a fourth WOD at 6 am to keep the kids on the same morning schedule. Fortunately, she has a nanny that gets the kids off to school in the morning and then receives them in the afternoon. Raina prepares a week’s worth meals each Sunday, making her own “fast food”. “We cook homemade meals in this house with a slant towards Paleo,” see said.

Did I mention that she’s a mom of four children; two girls and two boys! Halia is the oldest child at age 9. She’s into triathlons, running races, soccer, and is on the swim team. Naia, age 8, is also into triathlons, soccer, swim team, and lacrosse. Both girls just started a three days a week sports training clinic at CrossFit HARDNOX for off-season conditioning. Kai is the oldest boy at age 7. He wrestles and competes in four events on the swim team. Mom’s baby boy, LB, just turned 5 and he wrestles, plays flag football, and competes in three events on swim team. Raina, a proud mother, also wanted me to be sure and mention that the kids make excellent grades in school as well. They’re a pretty active family and always on the go.

Raina was also an Army Engineer Officer and graduated from West Point the year before Brett and I. As many in her shoes, she served in various positions and assignments/deployments overseas before moving on to focus on a family and a new career path.

Me: Why do you CrossFit?

Raina: I actually just started back in July 2011, after years of not doing much besides running. That wasn't working out too well due to time constraints and reoccurring injuries. I’m not a CrossFit Games competitor or anything even remotely close to that. I do it to make my mental and physical health a priority, which is so hard for a lot of moms and working women. It’s a stress reliever. I’ve noticed a lot of women fall into the trap of placing everyone before themselves, and taking care of themselves last. I do it to set a strong example for my kids and we do it together so we get some quality family time. Besides, why should the kids get to have all the fun? I also do it to remind myself that I am not finished accomplishing things in life, and I have a lot of living left to do.

Me: How do you find the time, raising four kids?

Raina: I hear a lot of people say they don't have time to workout, but somehow they find time to watch tv, go out to eat, see a movie, or a million other things that takes a lot more time than a 45 minute WOD class at your local box. Also, with four kids, CrossFitting helps me stay sane.

Me: What were your first impressions as a new CrossFitter?

Raina: A lot of the movements weren’t too hard or unfamiliar, due to my military background and the physical nature of the profession. The Olympic lifting stuff is tough for me though. The coaches would say I'm athletic and I'd laugh. I'll get there.

Me: How has CrossFit affected your life and family?

Raina: It’s been a great way to set an example for the kids. How we do things and the routines that we set will become their “normal” perception of life and will carry forward with them. We encourage independent thinking, being active, being inquisitive, and being self-sufficient. Everything Brett and I do MUST be in line with our values and what we’re teaching the kids. We have to provide daily/hourly leadership as a parent. Discipline is our corner stone and engrained in us from our military backgrounds. CrossFit is a very good philosophy to develop discipline and still have fun. We’re pretty relentless with the kids as we set high standards for them to achieve and them provide the environment for them to get there. We’re not about being like everyone else. This active lifestyle will be what they know. They won't have to learn how to eat properly because mom instills it in them. Halia is getting older and understands a lot of this. She comprehends the value behind CrossFit and nutrition. Recently, she chose to have a CrossFit Birthday party and invited all her friends to a WOD. I think we’re doing it right. We’ll see. We’ve become close friends with the CrossFit HARDNOX owners and coaches. We have play dates with their kids. We support each other in and out of the box. This has been such a huge help while Brett has been gone.

“Team Smithley embodies what all families should aspire to be in CrossFit and in life,” said Coach Aaron Nichols, co-owner of CrossFit HARDNOX.

Similar to staring down a chipper and realizing the end is going to be several long minutes away, Brett looks into the mirror while brushing his teeth at 4:45 am so he can start his 12 hour shift in the office by 5:15 am, 7 days a week. This may be a normal routine for many ambitious, early morning achievers, but Brett is about 7,600 miles away in Afghanistan and is already several hours into his day at the same time Raina is preparing the household for bed and the next jam-packed day back in Florida. Brett is a Project Manager for DynCorp International, the primary Defense contracting company at Camp Leatherneck, Helmand Province, Afghanistan. They provide Life Support Services to US Bases in the region. Brett is also a volunteer coach/trainer with the deployed Marines at CrossFit Leatherneck.

Jump back to Thanksgiving 2009. I was still in the Army and just back from a deployment in Southeast Asia, so I decided to spend the holiday weekend with the Smithley family. Thanksgiving morning we participated in a local charity run. Brett ran a half marathon while pushing the two boys in a jogging stroller and I, of course, opted to run the shorter 6K with Halia, age 7 then.

Brett and I continued to play rugby after West Point but after Brett concluded his military service in 2005, he focused on his new career and young family. He hung up the rugby boots and opted for triathlons and other endurance activities to feed his competitive beast. With a busy work and family schedule, Brett found it hard and impractical to put in the typical long miles of training for endurance athletes. I found CrossFit several years earlier while working within the US Army Special Operations community and Brett had been forced to hear my enthusiastic training recommendations for years. So on Saturday after Thanksgiving, we attempted to pop into a few local boxes so he could see what CrossFit was all about. No luck, they were all closed for the holiday. We drove back to his neighborhood’s small community gym where I introduced a few short WODs and got him acquainted with Dr. Tabata. I figured the next best thing was to have him feel what CrossFit was about. Afterwards, I remember the huge grin on Brett’s face and thus another CrossFitter was born.

After the holiday, I went back to Ft. Bragg, NC to prepare for my next assignment and Brett took the “CrossFit Ball” and ran with it. He read every article that I could push him and asked every question that he could. He was in crazy sponge mode and ready to wean himself off of the typical long runs and chest and tri’s on Mondays. I wasn’t an affiliate coach/trainer but I was an enthusiast and CrossFit worked best for me as a rugby player and Soldier. I wanted to help him understand the philosophy and then he could seek out an experienced coach for assistance. I remember my early experiences and feverishly reading every CrossFit Journal that I could get my hands on. He got on board with CrossFit HARDNOX and later that summer, he would get his CrossFit Endurance Cert and use Max Wunderle’s (Endurance Cert Coach/Trainer) training plan to complete his first Iron Man race.

Brett: Coaches Ben Plotnicki, Tim Doughtry, Aaron Nichols and Andrea Werner at CrossFit HARDNOX have given me the tools to help change me and my family’s life. This was all possible because my best friend, Duncan, introduced me to this great community and the philosophy of CrossFit.

Me:   J

Me: Why on earth would you get out of the Army and then take a contract job to go to Afghanistan?

Brett: I was a Project Manager for a land development construction company since getting out of the Army in 2005. After the real-estate market crash, they weren’t building any new developments; so I was given notice in December 2010. It was a tough market and at the worst time of the year to be looking for a job let alone a new career. Therefore I took an opportunity with DynCorp International, who needed immediate hires to work in Afghanistan. I didn't want my family to change their lifestyle because I was searching for employment so it seemed like the right decision to make.

Me: Tell us about your CrossFit involvement in Afghanistan?

Brett: I arrived in country in mid- February 2011 at Kandahar Airfield. I was fortunate enough to get sent to Camp Leatherneck, a US Marine Corps base located in Helmand Province, Afghanistan. The expeditionary force just completed their tour and another unit took their place. So this meant a new group of volunteer coaches at CrossFit Leatherneck. Everyone here has an actual military related job and volunteering to coach is just a passion and outlet from the day-to-day reality of Afghanistan. All of the coaches and trainers are just avid about sharing their knowledge and experiences with others to help them become better functional war fighters.

Me: What was/is CrossFit Leatherneck like?

Brett: When I arrived at Camp Leatherneck, the box consisted of only 2 pull-up bars, a few Olympic bars, a couple of kettle bells, a few med balls, a set of bumper plates, and lots of dirt. All the gear was jammed into a small 8' x 10' steel storage connex. Today we have an 8- person Pull-Up/Muscle-Up rig built by a couple of CrossFitters that are SeaBees from the US Navy- Engineer Construction Battalion (CB). We obtained 3x C2 Rowers, 9x Olympic bars, several sets of bumper plates, and several med balls. We secured aluminum Air Force pallets to the ground/dirt to use as stable lifting platforms. All this is now covered by a solar shade to give our athletes a little relief from the harsh elements and temperatures.

I started out coaching athletes through our on-ramp/elements program, because we had so many new athletes interested back in March and April. So I would take a group through the on-ramp and the other coaches would run the normal class. Then I started to help run the lunch classes. Eventually we switched to the evenings and 1stLT Nick Ruscoe, USMC Intelligence Officer, started coaching with me in July. Now I am fully integrated as a coach and also do some of the programming.

Nick: Our little box out in the desert has been the only thing that brings a smile to my face. I consider Brett a good friend, and he has been absolutely vital to my sanity on this yearlong deployment. I've seen some lives change out here. I know that sounds dramatic, but to see Marines, Soldiers, Sailors, and Airmen who had never experienced CrossFit before and then they incorporate it into their families’ lives back home, is nothing short of amazing. Our focus has been to equip our athletes with the tools they need to go back home and join any local box with a smooth transition - to hit the ground sprinting. I want people to come up to any athlete that trained with us and say, “You're legit! What box did you train at before you came here?”

Me: What’s your day like at Camp Leatherneck?

Brett: I am required to work a 12-hour day, so in order to incorporate CrossFit daily I needed to get up earlier. I try and have the box open NLT 10:45 am for our 11:00 am class, then lock everything up by noon. I usually leave my office at 9:00 pm and hit the rack by 10:30 pm. Those are some long days, but it’s worth it because CrossFit Leatherneck is like my family away from home. Being able to train five days a week makes day-to-day life more enjoyable and bearable. The opportunity to help train our current warfighters and change their lives is such a rewarding experience. Since I've been here, I have had the privilege to train and workout with Marines, Soldiers, Sailors, Airmen, Royal Air Force, Royal Marines, Royal Army, DOD Civilians and Civilian Contractors. Now I know why my coaches back home at CrossFit HARDNOX love what they do.

Me: What do you like about CrossFit?

Brett: What’s there not to like about CrossFit? Aside from the close nit camaraderie that I had while in the Army, CrossFit is the next best thing. I love that CrossFit is all about increased daily performance and making me a better me, but at the same time you get to assist others in achieving their goals and bringing them with you on this progressive path. It just spawns a perpetual circle of increased competition and a better overall community. During the WOD, it’s the only time of the day that I’m at complete peace with myself.

Me: What’s on the horizon for you and Team Smithley?

Brett: In late December I was promoted to a position that requires travel to different sites across Afghanistan, which means my schedule will be much less consistent. I have contacted CrossFit Kandahar and plan on being involved with their program as soon as I figure out my daily/weekly battle rhythm. I’m dealing with the unknown and unknowable but the constant is that somehow, someway, there WILL be CrossFit. I plan to go home for a little vacation in January 2012, and then I’m back in Afghanistan for another year. I hope to make a positive impact at CrossFit Kandahar and look forward to see how I progress as a CrossFit Athlete. It might be nice to get a job back home as well so I can be with the family and watch the kids grow.

Cool-Down: Outside of the CrossFit and various Rugby communities, my friends, their families, and other acquaintances that I associate with, Team Duncan is pretty much a household of one. Despite my military background and dogged propensity for discipline, I still find it challenging to do what I’m supposed to be doing as it pertains to training, nutrition, rest, and regularly learn and play new sports. I don’t have to get up and feed anyone but myself. I just need to make sure I show up to work on time, let alone try to get four kids to various sporting events all over town or catching a helicopter ride to the next base camp to check on projects. I find it ironically funny that I now rely on the Team Smithley Family to give me inspiration to just plain and simply- make it happen. What silly excuse can I possibly have after hearing their story?

I hope that most of you found this article interesting, possibly mildly entertaining, but might also take away a little from it to add to your personal kit bags. A few years ago, I showed Brett how to “fish” and he has fed his family with this CrossFit knowledge and has also touched many lives by also showing them how to “fish”. I’m proud of him and his family for contributing and giving back to the CrossFit Community. I’m honored and humbled by what Team Smithley has demonstrated as what is possible. I also salute all of the families out there that put up the good fight and due diligence to “make it happen”.

Credits:

-Special love and thanks to Brett and Raina for sharing their story and their lifelong friendship.

-Thank you to Nick Ruscoe and Aaron Nichols for their feedback and support.

-Many thanks to the SICFIT audience and overall CrossFit community.

Sex and CrossFit - Part 1

Sun, 15 Jan 2012 11:28:00 CST

Sex and CrossFit - Part 1 - The Teaser. (Inspired by a True Story)

What you talk about in public:  What is your Fran time?  Helen Time? Grace Time? What is your Max Snatch?  What is your 5K?

What you talk about in private:  Sex and CrossFit.

Walk into any box across the country you can't help but enter a euphoria of hard bodies, sweat, pheromones, tight spandex, half-naked athletes, powerful movements, hip thrusts and something undeniably sexy.

Why do you do CrossFit?  Is it to improve your daily life?  Is it to be a part of a team?  Or is it to immerse yourself amongst the sexiest Men and Women on earth.

Take three staples of the CrossFit Athlete: Stamina, Flexibility and Intensity.  Bring them into the bedroom and get creative; you can now lift more, last longer, bend further and go harder than you ever could before.

Most don't enter the CF world to improve their sex life but inevitably wind up finding sex appeal in all corners of the box and shortly, within themselves and whomever they jump into bed (table, shower, car, hotel, or empty box) with, morning, noon or all through the night.

by Jon Kaufman

Stay Tuned for Part 2...

SICflicks Fueled by Progenex Contest Winners

Thu, 12 Jan 2012 18:00:00 CST

We searched the globe for the SICest content out there and you delivered.
Congratulations to the winners of the SICflicks fueled by Progenex contest!

VIDEO
First Place and the winner of a $5,000 cash prize, Progenex & SICgear:
Get Up. Get Fit. Get Out

Runner up, Second Place: Progenex & SICgear
SICFLT

Third Place: Progenex & SICgear
SICFIT

Editor's Pick: Progenex & SICgear
Our Choice

LIFE
First Place and the winner of a $1,000 cash prize, Progenex and SICgear:
The Spiritual side of CrossFit

Editor's Pick: Progenex & SICgear
Sweat Will Keep us Together

PHOTO
First Place and the winner of $1,000 cash prize, Progenex and SICgear:
Richard Hernandez

Editor's Pick: Progenex & SICgear
Chris P. Lentus

The Winners will be notified by e-mail and/or telephone. In order to claim a Prize, a Winner must comply with all of the following: (i) respond to the notification within three (3) business days from the date of the Prize notification; (ii) provide evidence of identity and residency; and (ii) execute and return any and all forms necessary to claim the Prize, which includes but is not limited to a W-9 Form. If a Winner fails to comply with any of the above conditions, the Prize may be forfeited. Return of any Prize notification as undeliverable may result in disqualification.

I See You Rollin'...

Wed, 11 Jan 2012 09:22:00 CST

So, we’ve seen them at one time or another in the gym. You know, the long, circular, white or black foam rollers. We know they must be beneficial, because so many people use them. You might have tried using one, only to be left scratching your head and wondering why you were rolling around the floor.

Foam rolling can be very beneficial to your routine, if you know what you’re doing. I know what you’re thinking…. “If everyone else is doing it must be working?” Although your mama probably warned you about following the crowd, foam rolling is for everyone—CrossFitter or sedentary Joe!

Let’s start with the physiological aspects (nerd alert) of foam rolling. It’s a form of self myofascial release therapy (SMRT) used to break down scar tissue and adhesions that form on soft tissue after repetitive use. “Myo” is Greek for “muscle” and “fascia” is a web of connective tissue found throughout the body. Myofascial release is stretching of the muscle and fascia.

We all have a pretty good idea as to what a muscle is but sometimes I lose my audience when I say “fascia.” To really understand the importance of foam rolling, we have to understand what fascia is and how it works. Fascia is the connective tissue surrounding our muscles, which as a whole is known as the myofascial unit. Picture a sandwich (the muscle) wrapped in saran wrap (the fascia). The saran wrap holds the sandwich together and they move as a unit. Since these two are interconnected, if we stretch our muscles, we stretch the fascia surrounding them. The same concept applies for injured muscles. If we damage or tear them, we have damaged and torn the fascia. Thus, we can’t “tear” into the sandwich (the muscle) without “tearing” through the saran wrap (the fascia).

So now you know if you tear muscles, you tear fascia. What you don’t know is every time you work out, you are tearing muscle fibers. It’s nothing to be scared of as that’s how you build strength. However, both the muscle fibers and the fascia become tighter and shorter each time. Picture your body as a chain. When there is a kink (shortened muscle fibers and fascia) in the chain, it causes stress in other parts of the chain. Will a kinked chain still be able to perform its function of let’s say holding up a large speaker over a football stadium? Sure! But over time, the added stress on the chain from that kink will cause the chain to break, dropping the speaker onto the stands…ouch! Our body is durable but it’s not invincible. Breakdown happens when we get out of shape, and develop more “kinks,” making us more prone to injuries.

Foam rolling alleviates these kinks, by breaking down scar tissue and the adhesions that form on the soft tissue after repetitive use. These scar tissues and adhesions are formed from the micro tears we create daily from not only CrossFitting, but also our lifestyles and habits outside of Crossfit. The micro tears eventually build up onto each other and lead to bigger problems. Imagine your torn muscles and fascia (after tightening up) as dough balls and the foam roller as your rolling pin. We smooth out dough balls to form wonderful, light pastries. Similarly, the foam roller stretches and lengthens your distorted myofascial units back into a functional state so that your body works more efficiently. If you can be consistent with it, foam rolling not only prevents these “dough balls” from hindering your fitness or lifestyle goals but also helps:

•      -Relieve pain

•      -Increase range of motion

•      -Increase long-term flexibility

•      -Prevent injury

•      -Improve strength

Moral of the story? Start to incorporate foam rolling into your daily regimen. Come in early and knock it out before a workout. Long day at work? Get on that roller and release the stress your body is carrying. It may not look pretty and it’s definitely not one of the most flattering things to do in public! But if you’re looking to see gains in your 1 RM snatch or kipping pull-ups, you won’t until you work out your kinks, lengthen those dough balls, and finally gain the flexibility needed to realize your body’s full potential.

Remember these rules of foam rolling:
1. It will hurt
2. Pain is good, it means you’ve found those dough balls (aka trigger points) needed to release the tension.
3. Once you feel pain, roll over that spot until you feel some relief.
4. BE CONSISTENT…see it as corrective, preventative, restorative, and daily maintenance. The more consistent you are with foam rolling, the less pain you will feel in the long run.
5. Make it a part of your life! Embrace it and all of its glory…yes, even the awkward positions you may have to get into in order to roll out tight areas.
6. Foam rolling is FUN. Much more fun than watching others train while you sit out because you injured yourself.

By Leigh LeGare

SICFIT and SEALFIT present KOKORO 21

Wed, 11 Jan 2012 04:46:00 CST

Watch a few brave souls forge their Mental Toughness and Warrior Spirit with the famous Kokoro Camp

There comes a time in everyone’s life when they are ready for a test - a test of their heart and soul. A real test that takes you to your very core - your soul - and either spits you out or makes you into a new person.

SEALFIT Kokoro Camp is such a test. As the world’s premier training camp for forging mental toughness and the warrior spirit, the camp is an intense crucible experience based off of the famous Navy SEAL Hell Week training.

In 2010 SEALFIT’s Kokoro Camp broke onto the CrossFit stage with their CrossFit Journal video series of top Games competitors and CrossFit fire breathers navigating the rocky terrain of Kokoro.

Kristen Clever, Miko Salo, Tommy Hackenbruck, Rob Orlando, Greg Amundson joined 20 other special ops candidates and CrossFit athletes to challenge the 50 hour crucible adventure. The training was epic and the footage of the trials and tribulations, victories and crushing failures of the trainees, alongside the amazing leadership and teamwork displayed by a rare group of individuals, inspired thousands who watched each episode like a reality show.

Now SICFIT is proud to partner with SEALFIT to offer the next episode…

Kokoro 21

Kokoro 21 and SICFIT will track the adventures of class 21 as it undergoes its own version of hell on February 24th through the 26th, 2012. Whether you are an aspiring Kokoro trainee, a graduate, or just very interested in what motivates and drives these peeps to undergo such an event, you will not want to miss this once in a lifetime digital experience.

*Think you are brave enough for SEALFIT? Visit www.sealfit.com

*Wanna be a part of the action? CHECK OUT THE EVENT PAGE and Tune in at www.sicfit.com

2011 CrossFit Year in Review PART 1

Tue, 10 Jan 2012 09:35:00 CST

2011 CrossFit Year in Review PART 1: “The CrossFit Games”

By: The Fitness Desk Jockey

Disclaimer: the Fitness Desk Jockey assumes that you, the reader, have heard of CrossFit. He may even assume that you have a very strong concept of CrossFit and the general trends and people within the community. Actually, if you’ve never tried Crossfit nor used the word “WOD”, this whole article will be very obscure. You’ve been warned.

Getting there: There were varying opinions regarding the 1st round of the 2011 CrossFit Games, commonly referred to as the “Open”. Some felt the “honor system” was flawed and allowed interpretative judging. Others felt the AMRAP structure of the WODs favored the lighter, “metcon” type athlete and did not put enough emphasis on heavy weights. Still, others felt that it was well executed and the structure was fair and equal. Regardless, only 60 men, 60 women and 30 teams advanced to a regional qualifier.  At regionals, each of these competitors was vying for one of 3 spots; only 3 men, 3 women and 3 teams from each region got invites to the Home Depot Center.

I’m going to skip over what actually happened at the games because by going to http://games.crossfit.com/ you can read several articles written by more qualified, more attractive people than I. If you find that reading is hard, boring, or makes you blink, please tune in to ESPN2.com to WATCH the action.

Winners:

2011 was the first year of Reebok’s 10 year foray into the Crossfit world and the new big-ticket sponsorship did not disappoint. Big winners of the $250,000 USD (or approx. 29,072,500 Krona) were Rich Fronning and “Iceland” Annie Thorsdottir. Crossfit New England (or CFNE) took home the team title. The Masters* division champs included Scott DeTore & Susan Habbe (45-50), Gord Macinnon  & Mary Beth Litsheim (50-55), Steve Anderson & Shelly Noyce (55-60), Greg Walker & Betsy Finley (60+).

Notables:

(Men) Navy SEAL Joshua Bridges came in 2nd  overall. When it was revealed that the first event of this year’s games included an ocean swim and beach run, many competitors shook in their Reeboks. Mr. Bridges reaction? “So, we just have to do the WOD on the beach? That’s it??? There’s no one trying to shoot, attack, bomb, or confuse us while we run and swim…???” Ben Smith, a 21-year-old student at Old Dominion, came in 3rd. I can’t confirm, but I’m guessing that Ben did not have any issues with the “Freshman 15”. Other top finishers included fan favorites such as Jason Kalipa (7), Pat “Manimal” Barber (8), and Chris “David” Spealler (11). Fitness Lonnie did not place.

(Women) The female ferrite factory Valley Crossfit represented as expected with Kris Clever and Rebecca Voigt finishing 2nd & 3rd respectively. Inadvertently, they also seem to be on the forefront of redefining the term “Valley Girl”. There was a bit more geographic diversity in the women’s top 10 finishers vs. the men’s, as Britain's Samantha Briggs stole 4th and Canada’s Camille Leblanc-Bazinet took 8th and Angie Pye 10th.

(Teams) Washington State based CrossFit Fort Vancouver came in 2nd place overall and first place for the “American team with the most Canadian sounding name” contest. In 3rd place was Rocklin CrossFit and representing our neighbors to the north was 4th place CrossFit Taranis. Denver’s Front Range CrossFit settled in 5th and West Hollywood’s full-time modeling agency and part-time gym Brick CrossFit finished 6th.

Overall?

A very, very good year for CrossFit. THE GOOD: CrossFit went from niche to mainstream through a partnership with a globally recognized corporate sponsor and the largest sports television network. Also, check out “The Biggest Loser” this season for a #boomsauce. THE BAD: a few major kinks with the registration website and streaming media. STILL A WORK IN PROGRESS: several complaints about the color commentary. Maybe bring in a pro? Did someone say Chris “Boomer” Berman?

*“Masters” defined as: people old enough to be your boss/parent/grandparent but still really physically intimidating.

The Fitness Desk Jockey is not Level 1 certified. He occasionally jogs. He has attained a marginally above average level of fitness. However he a master of TPS reports, accountancy, and all things “office”. Please, ask any question: he will answer to the best of his knowledge or refer you to HR.

SICFIT's 20 Most Influential in CrossFit of 2011

Wed, 04 Jan 2012 09:32:00 CST

1.      Affiliate Owners (the people): Those leading by example and living the lifestyle. These are entrepreneurs with a goal, dream and vision to share and teach CrossFit to the masses through community based fitness programs. Some are even designing global products and services outside of “the box” that contribute to the movement and compliment what we do or seek out as athletes.

2.      Greg Glassman (the co-founder): Developing the sport of “CrossFit” as one of the fastest growing sports in America and penetrating across the globe. Taking risks and stepping away from sure footing to create meaningful and influential partnerships with notable organizations such as Reebok. Creating a platform for astounding growth. In 2010 there were 4,500 people that competed in the pre-games competition process. In 2011, more than 26,000 people entered the Open qualifiers. How’s that for growth?

3.      Video. Photo. Life (the media): ESPN, SICFIT, CrossFit Films and user generated content. On its own merits, the sport has the speed, strength, intensity and sex appeal to drive solid TV ratings, especially against soft competition during the summer sports calendar that really only features baseball. ESPN was involved in broadcasting the Games live on the internet and due to the growing popularity of the sport it was broadcast on ESPN 2 as a weekly series in the fall and then featured as a “Marathon” on New Year’s Day. We’ve even heard rumors about a Reebok CrossFit commercial airing during Superbowl. It is not unreasonable to imagine that before long CrossFit will be an alternative spot on par with strong man competitions and the X-Games, broadcast on television and known worldwide. “The CrossFit craze” has been featured in various mainstream lifestyle magazines and publications such as Men’s Health, People, Self, Forbes, Fast Company and The New York Times, not to mention it will be featured on this season’s “Biggest Loser”.

4.      Reebok (the initiative): This American-inspired, global brand that creates and markets sports and lifestyle products has launched a strategic company initiative to become a powerhouse in fitness, building upon their history dating back to the 80’s when Reebok was instrumental in women's fitness and aerobics. With this new strategic objective in mind and using product innovation they are showcasing “fitness as a sport” to the consumer taking CrossFit mainstream. The executive team and their employees have embraced the lifestyle and have committed to the success of the sport through entering into a long-term partnership to change the way people around the world perceive, define and experience fitness, not to mention their sponsorship of the of the Reebok CrossFit Games, that crowns the fittest on the planet. They wear the product while engaging in CrossFit WODs themselves. They directly interact with CrossFit trainer’s on-site as well as welcome feedback from CrossFit athletes around the world. In this way, Reebok succeeds both in terms of brand management and quality enhancement. The Reebok partnership has created a heightened sense of exposure and buzz for the sport which helps all of us.

5.      Paleo movement (the fuel): Eat lean meats, vegetables, nuts, seeds, some fruit, little starch and no sugar. Nothing processed. The focus is on fresh high quality foods, and preferably seasonal foods. If you could hunt or gather it, you can eat it. It’s not a “diet” but a “lifestyle” the basic idea is that processed food is great for storage, transportation, and shelf life…but not so good for your body. By avoiding processed foods like pasta, bread, and cereal, you can remain leaner and lighter…faster and stronger, thus improving your performance in CrossFit workouts. Oh, and you look better too.

6.      Social Media (the communication): Facebook and twitter, the virtual community, the common thread and platform to share obstacles and successes. Social media has forever changed the landscape of fitness. It allows individual athletes to share their passion, connect and identify with people they’ve known for years and people they have never met. It gives a common voice to meet, connect and compete with a new group of people around the world. It’s also giving small businesses associated with CrossFit a way to market their business, and progress the movement.

7.      Dave Castro (the game changer): from a small event—“the Woodstock of fitness”—to a huge competition featuring elite athletes from all over the world. Dave Castro is the mastermind behind the growth and development of the CrossFit Games. Castro’s family Ranch in Aromas held the first series of the Games. The growing event is now held in two primary competition areas at The Home Depot Center an 8,000 seat Tennis Stadium and an 8,000 seat Track and Field Stadium. Castro is responsible to the programming of the Reebok CrossFit Games, testing all elements of the 10 general physical fitness skills. Integration of the “the killer cage” (monkey bars), “the softball pitch”, and the surprise “open water ocean swim” are now influencing the way the CrossFitter’s are training day to day.

8.      Rich Froning (the champ): In 2010, Rich was several rope climbs away from winning the Games, with a fall from almost 20’ up he barely hung on for a second place finish. Rooted deep in his faith and hard work, the Tennessee Tech Coach trained relentlessly on his weaknesses and showcased his perseverance finishing first in his heat, with the top time of the third workout (Rope climb and clean and jerk) of the 2011 Reebok CrossFit Games earning the title of the "Fitness Man on Earth", a $250,000 paycheck and two full page ads in People Magazine.

9.      Nicole Carrol (the accreditor): Bringing legitimacy to the box. Where has the OG girl been the last few years? In the trenches, doing the dirty work for you, the CrossFit Coach. CrossFit Level 1 trainers are now certified through the American National Standards Institute (ANSI). CrossFit is the first in the fitness industry to distinguish its certificate training program from others in the field. The accreditation is a hallmark achievement for the CrossFit organization. This certificate is just one step in her ongoing commitment to ensuring CrossFit brings a reliable and recognized program to anyone interested in improving their health and fitness. She is taking the guess work out of exercise by setting standards for the profession.

10.   Charities (the cause): The community has embraced “giving back” by hosting a variety of world-wide charity events to raise money for noteworthy causes near and dear to the hearts of our students, coaches, athletes and family. You name the cause and we bet a CrossFit affiliate has been involved in a fundraiser to help. Barbells for Boobs, Helen Meets Grace, The Wounded Warrior Project, 31 Heroes, Fight Gone Bad and Memorial Day Murph are a few that have received global attention and recognition that will continue to raise much needed funds to give money, time or resources to the greater cause.

11.   Jeff and Mikki Martin (the future): CrossFit Kids is the cornerstone of our future. The lack of physical activity is the leading factor in childhood obesity. Fewer and shorter school recess periods or no physical education at all, more use of video games and low quality foods are also the main culprits. In alignment with Michelle Obamas initiative to combat childhood obesity, these parents have single handedly changed the norm in this country. CrossFit Kids is designed to get kids moving, it defies public opinion by developing a “Strength and Conditioning” program for children that coaches and parents use all over the world. With three young boys of their own, all growing up training in a CrossFit gym, it’s no wonder why they have more CrossFit competition experience then most competitive athletes. The family that trains together stays together.

12.   Chris Spealer/Jason Khalipa (the gamers): The face(s) of CrossFit, these two legends have been competing together for years. They are friends, colleagues and competitors. HQ uses them both, to showcase the versatility and the differences in each athlete’s dimensions. They are also two of the most liked and highly spoken of men on the tour. They are the “CrossFit celebrities,” we’ve seen attendees at Level I seminars wait in line to take a photo with both of them. Pioneers of the movement and champions in the hearts of millions we can expect another Top 10 finish from both Athletes in 2012.

13.   Annie Thorisdottir (the international): She is “The Fittest Woman on Earth” and she lives in Iceland. 2011 was the first time an international female champion was crowned proving that CrossFit is a global phenomenon. Known for her contagious smile during WOD’s, “Iceland Annie’s” positive outlook and jaw dropping phisic gives evidence that “strong is the new sexy”.

14.   Valley CrossFit Girls (the new "girls"): “It’s in the water”, “they push each other”, “wholly shit those girls are bad”, whatever your most recent quote is the entire Valley CrossFit program is ridiculous. If Rebecca Voight, Kristen Clever (the 2010 Champ) and Katie Hogan, were your women for the Affiliate Cup Team would it really matter who you had for men? Sexy, strong and SIC these ladies will be some of the first ever professionally paid CrossFit athletes in the world, forever changing the landscape of the sport of fitness.

15.   Professional athletes (the players): In 2011 we saw more current and former professional athletes publicly announce their success with CrossFit (Ochocinco, Matt Hasselback, Charles Barkley, Knowshon Moreno). Trainers and coaches focused on sport specific training are looking at CrossFit for broad, general and inclusive fitness that makes their athletes more well-rounded and better at their sport.

16.   Mike Burgener (the coach): Earning your Oly certification from Mike Burgener will be like watching the Rolling Stones live was to our parents. The “Old Man” workouts are keeping the developer of the “Burg warm-up” in great shape but how long will he continue travelling the world to teach the hook grip? The Hall of Fame Coach will go in the record books for his innovation and contribution of Olympic lifting to the CrossFit Community.

17.   Brian MacKenzie (the antithesis): Defying all odds, introducing, encouraging and promoting untraditional training for Endurance athletes. He’s been coined “the most dangerous man in endurance training”. The proof is in the pudding: Avid CrossFit Endurance followers and enthusiasts are averaging less than 9 hours per week of training and are finishing 100 mile runs only a handful of hours behind world renowned endurance legends. The CrossFit Endurance team is making waves in the world of endurance training by teaching technique, adding intensity and doing it faster.

18.   California (the mecca): From Santa Cruz to San Diego, Invictus to LaLanne, Huntington Beach to Sacramento, the border to the bay California is the mecca. With close to 400 affiliates in the entire state it has more CrossFit’s per capita than anywhere in the world. Both NorCal and SoCal, two of the hardest regions in the world to qualify for, continue to develop elite competitors and trends that shape the way the rest of the world views CrossFit. Will we see more top athletes relocate to other less concentrated areas of the world?

19.   Triathletes (the new comers): Triathletes are the early adapters of CrossFit. Take the mentally focused who fight through pain, blood and physical stress who train two, sometimes three times a day for a year straight and you have the elite triathlete. Add a CrossFit regimen training 2-3 times a week and you have the ultimate in performance professional triathlete. As one of the fastest emerging segments of the CrossFit community, triathletes when introduced to our sport have embraced CrossFit. They are one of the top financial demographics who will continue to propel the CrossFit movement through both passion and means.

20.   Standards (the proof): Workouts and the associated weights are getting more difficult and equipment is getting more intrinsic. Main site WOD's are getting heavier and the posted times are faster. (The proof) that the CrossFit methodology achieves the goal of making people stronger, faster and healthier.

25 Ways CrossFit is changing Fitness and Changing the World

Tue, 03 Jan 2012 01:24:00 CST

By Michael Halbfish

1.    Irreverence -- There is an irreverent attitude that pervades CrossFit. As a result sacred cows are routinely sacrificed (makes the best steak), edgy humor flourishes (inevitable when workouts involve snatches and jerks). Limits are pushed because people in CrossFit challenge the status quo. We workout in boxes, yet think outside the box. Instead of an hour on the hamster wheel dreadmill, a complete full body workout can be done in 10 minutes working both strength and cardio, and actually delivering results.

2.   CrossFit is freely available. CrossFit workouts are posted daily and free. If you need to learn an exercise you can watch a video of the exercise, or even the entire workout. If you want to learn more, CrossFit has a forum, and many free CrossFit Journal articles. Like inner city crack dealers hooking new people, CrossFit gives everyone a taste. Fran and our other signature workouts are the gateway drug. People quickly become addicted and need their “fix.” Resistance is futile, you will be assimilated.

3.   Varied workouts. CrossFit prepares people for the unknown and unknowable. Life doesn’t always come neatly packaged so why should a workout? Change is a constant. CrossFit workouts are like my sister’s cooking…I’m never quite sure what to expect, satisfying, yet known to cause occasional puking. Daily surprise challenges train us to embrace change both in the gym and in life.   As people get results “can’t” transforms to “can”, and then into “what else is possible?”

4.   Evidence Based Fitness – the typical CrossFitter can find more ways to measure performance than my ex-girlfriend.

It starts off with defining fitness. The ability to do work across broad time and modal domains. 10 qualities: (Cardiovascular, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, Accuracy).

     CrossFitters keep journals, measure performance, and focus on results.

5.    CrossFit is a Community. Those who sweat together stick together. Inviting people to post workout scores was revolutionary and a game changer. Addiction to comparing scores, and competition naturally followed.
Unlike traditional gyms, CrossFit workouts are done as a group competition. The “as prescribed” workout is the same for everyone. People scale workouts to their fitness level. Everyone gives 100% effort. Members cheer support and coach each other through workouts. Gyms also plan social events because members consider CrossFit to be more than just a gym. We are not just a cult, we are a community.

6.   Community Outreach. CrossFit gyms hold fundraisers to help members and their families deal with illness, and injuries. 3,2,1 Go…Fundraise for time. From Wounded Warriors to Barbells for Boobs, we raise more than barbells, or even boobs…We raise standards, and we raise money for charities.

7.   Performance focused. Most gyms and fitness marketing focuses on body image. CrossFit shifts people’s focus to performance. How strong, how fast, how long, how many? We measure and improve the 10 domains of fitness.

8.   Diet and Nutrition – Paleo/Zone/Primal/Taubes/Berrardi – Our approaches are popularizing a healthy style of eating. We shifted the public and created an awareness of inflammation, insulin levels, hormonal optimization, and food as a source of performance fuel. Restaurants and supermarkets are responding.

While some people describe CrossFit and our diet as an addiction, the reality is much simpler. Steak or rabbit food? You decide.

We are helping to popularize grass fed beef, organic foods, raw milk, community supported agriculture (CSAs), and eating locally grown seasonal foods. Real foods for real people.

9.   Fitness and healthy living is a life style. Fitness is more than just going to the gym. Fitness and health is also what happens during the remaining 23.5 hours. Choices outside of the gym effect what we do inside of the gym. These choices are evident when we choose a paleo/zone friendly meal, we sleep in a darkened room, or we work at a standing desk. Affiliates regularly educate members about fit, healthy living.

10.                  Celebrating accomplishment - Lonely globo-gym workouts are replaced by fellow CrossFitters coaching, cheering, and motivating you to finish. “Make your members stars” Coach Glassman. The last member to finish is cheered by more people than the first. Where else is the last person to finish enthusiastically cheered and congratulated by everyone?

11.Hero based workouts / Benchmarks. CrossFit has a tradition of honoring CrossFitters who died heroic, service related deaths by naming workouts in their honor. These workouts are benchmarks that we use to monitor changes in our performance. While benchmarking an individual lift or run might have been common before CrossFit, the concept of benchmarking an entire workout is a new way of thinking for most people.

12.                  Competition – “Men will die for points” Coach Glassman– EVERY SECOND COUNTS. CrossFit makes workouts competitive both at the community and individual level. This intensity and appreciation for time, scores, and measurement carries over into life. We focus on performing better in life.

13.                  Play. There is a focus on evolving, learning new skills, experimenting, and applying our fitness to enjoy life more, or at least suck less at life. Training in the gym is about living life better outside of the gym. Having a sport and trying new sports is encouraged.

14.                  Goal focused. Defining fitness, and measuring performance enables people to focus on goals. Goal focus is also enhanced by the intense competitive design that occurs when we compete against the clock.

15.Functional. CrossFit movements are based upon primal movement patterns that we use to do work and play sports in the real world. The only place in the world where an lifting with an isolated bicep curl occurs is in a globo gym (traditional gym). Most CrossFit exercises emphasize whole body movements that involve multiple joints and muscles working together in a coordinated manner. These movements raise the metabolic intensity of CrossFit workouts. Translated that means lose weight, get strong, and become coordinated.

Whereas most gyms are filled with machines that isolate movements, Crossfitters are the machines. We perform real-world functional movements using our bodies and real weights instead of artificial workout machines.

16.                  Return to primal. Primal is a reoccurring theme in CrossFit. We train our primal movement patterns, ie running, jumping, throwing, pushing, and pulling. We eat primal diets because these are diets that were designed for humans to thrive. Get in touch with your inner primitive. CrossFit facilities are grunt approved.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” Coach Glassman

17.                  Simplicity. CrossFit can be done anywhere, and performed by anyone. There are low start-up costs, and little or no equipment is required. CrossFit is minimalist by design. Most affiliate gyms are less than 5,000 sq. feet, and mostly open space.

Minimalist – We don’t rely upon machines. Our gyms favor open space. Sites like www.anywhere.crossfit.com and www.travelwod.com prove we can perform WODs anywhere. It is popular with the military because they can use bodyweights and improvised weights. In fact, odd object lifting is valued as a functional real world method for developing usable muscle strength and movement skills.

18.                  Rules –While the WODS constantly change, individual WODS have rules, just like any good game, or cult. Rules could include the weight, technique, number of repetitions, number of rounds, or time. Rules determine how a person keeps going or stays with an activity.

In Globo-gyms haphazard anarchy occurs, and disorder results. People randomly change weights or sets without rules and standards. They operate with the illusion that they are customizing the workout to how they feel and progressing faster, but in reality adding rules to your workout creates challenge, fun, motivation, and best of all, results.

Our workouts have a structure. Workouts that look simple are simply crushing. CrossFit workouts often appear structured with a symmetry, pattern or a rhythm. Our signature workout, “Fran” is the perfect example. 3 Rounds of pullups and 95 lb thrusters (squat & press combo). Round 1=21 reps, Round 2= 15, Round 3=9.

In life, most people are flexible about their goals and stubborn about their method. However, those who are most successful are stubborn about their goals and flexible about how they get there. How you do CrossFit is how you do life.

19.                  Open Source and evolving. Traditional fitness marketing thrived on “secret” methods. Like snake oil, you must pay for their secrets. While Greg Glassman started CrossFit, we thrive by sharing and embracing the contributions of everyone. Methods are tested at competitions and the CrossFit Games. Competitions are proving grounds for athletes and differing training methods. The combination of competition and sharing creates a system that keeps evolving.

20.                 Affiliates not franchises. Traditionally gyms were franchised resulting in clones, and stifled creativity. The licensing model creates a more accessible entry point; enabling new affiliates to focus resources in the ways that best meet member’s needs. Licensing results in a wide variety of methods being explored. The best ideas quickly spread to other affiliates.

21.                  Sport of Fitness. Defining fitness, measuring fitness, and competing against the clock enabled fitness to become a sport. Reebok made a 10 year commitment to CrossFit, and ESPN received high ratings for televising the CrossFit games. Fitness is now a rapidly growing legitimate sport, complete with professional athletes, sponsorships, televised competitions, and perhaps most importantly hot bodies and paleo approved eye candy.

22.                 Scalable (women, children, obese, elderly, wounded warriors, CrossFit Moms, special forces, elite athletes). Workouts are scalable to be accessible by anyone yet challenging to everyone. The CrossFit community is accessible to children, senior citizens, morbidly obese, and handicapped. CrossFit is also the conditioning system of choice for SWAT teams, military special forces, Olympians, and professional athletes. Like singing, it takes a moment to learn, and a lifetime to master.

23.                 Be-Live-Ability. Everyone is an athlete. Everyone!!! CrossFit Goal Setting Expert, Greg Amundson, coined a word “BUIYATAOO,” Believe Unconditionally In Yourself And The Ability Of Others. BUIYATAOO becomes automatic as people become accustomed to setting personal records, learning new skills, and doing what once seemed impossible. Instead of seeing people’s limitations, we see potential.

24.                 Strong is the new skinny—Women are respected as athletes. They are encouraged to discover their strength, lift heavy weights, and fats are considered an essential part of the diet.   Put down those pink Barbie weights that never got you results, and bang out your frustrations wacking a tire with a sledge hammer.

25.                  Metcons. Life does not segregate physical demands so why should the gym? The concept of long slow cardio workouts, or days dedicated to training an isolated body part are over. Like a paleo sundae, we serve up a dish of cardio blended with strength training and sprinkled with gymnastics. ie Helen 3 rounds: Run 400, 12 pullups, 21 Kettlell swings.

CrossFit is available to anyone, but not for everyone. CrossFit is a place for people who want to improve. Discover what you are capable of doing, and push beyond limitations. CrossFit gyms are sacred places where the energy is kept positive, and the “no *sshole” rule is enforced. At CrossFit, we define fitness and we redefine our self.

Anytime...Anywhere

Wed, 28 Dec 2011 15:30:00 CST

By: Coach, Athlete, Father, Husband, Family Activities Director

As I packed up my truck for the long Christmas weekend I realized exactly how important my fitness was for me and the happiness in my life. My wife took care of the basic clothes and gear needed for the four of us Mom, Dad, brother, sister. We were only headed to the mountains for a few days but the layout looked something like this boots…check….jackets….check….sleeping bags….check. As I put together our training and mobility equipment from the garage I called out barbell….check….jump rope….check….pvc/foam roller/stop watch and swiss ball check, check, check, check.

My wife reminded me that we were only going to be gone for 48 hours and that one of those days was Christmas. As I started to explain my current Wendler strength program, my need to clean & jerk weekly as prescribed by my recent U.S.A.W certification and the SICFIT Winter Open Qualifier weeks away I stopped myself abruptly. Now I’ve only been married for 6 years and only slepped on the couch twice by choice... but I’m no dummy. I simply explained just like a Golfer, Tennis player or runner I was packing the gear I needed and used to play my sport… CROSSFIT. It was the 1st time it dawned on me that I truly was a programmed machine and that no distance, vacation, holiday or eating activity was going to slow down my training. “ANYTIME ANYWHERE”

SICFIT Presents Weekly Affiliate Challenges

Tue, 20 Dec 2011 10:50:00 CST

SICIFIT is beginning a new initiative with CrossFit Affiliates across the globe called the SICFIT Weekly Affiliate Challenge Series.

The SICFIT Weekly Affiliate Challenge is a series of challenges hosted by SICFIT and Crossfit Affiliates for the Crossfit community around the world to participate in. Each Challenge will last for seven days (Monday-Sunday), and be co-sponsored by a different affiliate every week. Participants will compete for prizes awarded by SICFIT and that week’s Affiliate Sponsor. We are excited to kick off the series with our friends at CrossFit Surf City, in Huntington Beach, Ca.

This challenge gives the Crossfit community the chance to show off their skills, compete every week, and win prizes from their favorite Crossfit Affiliates and SICFIT. Prizes will be awarded to the top male and female participants. Each participant must upload their video to SICFIT.com in order to be eligible for that week’s Prize.

Each affiliate who co-sponsors a challenge will receive exposure on SICFIT.com and have the opportunity to showcase their box. SICFIT is currently looking for additional CrossFit Affiliates and vendors to sponsor the SICFIT Weekly Affiliate Challenges in the new year of 2012. If you would like to sponsor a challenge or have any questions, please send us an e-mail at Affiliates@SICFIT.com.

Make sure to check back every Monday for the new SICchallenge.

3,2,1 GO!!….

Operation Stateside: Veterans on the Job

Mon, 19 Dec 2011 15:14:00 CST

An Essay by Joe Vennare

Take a moment to consider the productivity of your current staff. Are your measurable outcomes achieved as efficiently and effectively as you expect or desire? Now imagine having the opportunity to send your employees to a training, of sorts, that teaches them how to maximize productivity.Once there, they will undergo instruction on how to respond to superiors, interact with team members, exercise self-discipline, while quickly adapting to changes in procedures and environment.Upon completion of this training your employees would be highly skilled, task oriented, super-workers. While I am not certain that this type of training exists, I do know how you can find employees who possess attributes that far exceed those previously mentioned. Hire a veteran of the United States Military.

The process of interviewing and hiring new employees is seldom an exact science. Even after an extensive search that yields a vast pool of qualified candidates, there is no way to predict how an individual will respond when confronted with a high stress situation or produce as a member of a diverse team approaching a strict deadline. Of course, if the candidate in question had previously served in the armed forces their extensive training and the detailed oriented nature of their work, undertaken in complex and dynamic environments, would go a long way towards helping you make that determination.

Veterans are experienced leaders, but are also capable of following direction and accepting criticism.Having worked in vast international and increasingly technical settings, they possess a unique perspective with respect to globalization and technology. Additionally, because they already possess measurable and transferable skills that have been honed and proven in life or death scenarios, their ability to quickly learn and execute new skills only adds to a veteran's value in the workplace.

There is little doubt that hiring a veteran would be a surefire method to increase the potential and productivity of your workforce. If you remain unconvinced, consider how many potential employees have vowed to risk their life to protect the values that are central to our lives and essential for the success of our nation? An individual who knows sacrifice and epitomizes honor, courage, integrity, and loyalty? Save yourself the trouble of searching for someone that doesn't exist. Instead, hire a veteran of the United States Military.

Writer and Trainer Bio:

Joe Vennare is a successful entrepreneur and accomplished fitness professional. As the co-founder of Hybrid Athlete LLC, Joe spends each day doing what he loves; working with highly ambitious, goal oriented individuals as they define and achieve their fitness goals. As co-creator of Kettlebell Cardio Joe presents instructional workshops for this nationally recognized fitness program and instructor certification.

In addition to his professional pursuits, Joe is also a sponsored endurance athlete competing in triathlon, ultra-marathon, and adventure racing. Joe's motivation to train and compete in endurance sports is fueled by a desire to test his physical abilities and mental toughness.

You can contact Joe, access exercise videos, or purchase training manuals, at www.thehybridathlete.com.

Joe Vennare

Co-Founder/Director of Programming
Hybrid Athlete LLC
Kettlebell Cardio Fitness
Crossfit H.A.

www.hybridathlete.org
www.kettlebellcardio.org
www.thehybridathlete.com

An Immovable Force

Wed, 14 Dec 2011 15:04:00 CST

CrossFit teaches us to get comfortable at being uncomfortable, but yet we live our days as an immovable force, stuck in our daily routines and ways, stagnating through our relationships and our lives.

Think back to your first steps into your BOX, your first WOD, when this three letter word was a foreign acronym. The unfamiliar environment, with rubber floors, whiteboards, the musty smell of sweat, the chalk between your fingers and the leaderboard.

You may have felt excited, nervous, anxious, underwhelmed or overwhelmed. Some of you looked up and saw G.I. Jane, 100 burpee pull-ups and thought no big deal, then you hit your thirtieth rep and hit reality.

You walked into the BOX that day and by reading this today, likely stayed. You changed something in your life, for the better. You took a first step into improving your life – you changed your routine that day and for most of you changed your life. You became a part of something that gave greater value to your life, to the life of your spouse, mother, brother, child and training partner.

Many articles, blogs, stories are written about change – they say the same thing – change is hard, it isn’t fun – I believe you.

But change isn’t major; change is that first step into your first box. Change is a single step, a chance or a trail, an attempt. A first rep, a failed rep, a date, a new business, a handshake or a movement. If we could all simplify our lives into taking single steps towards something different, new or frightful we could revolutionize and evolutionize our lives.

Reebok published, “CrossFit is the new sport of the 21st century”. We are here to showcase fitness as a sport. Our sport cannot be built alone by the CrossFit Games, by Fran or Grace. Only by Individuals; Soldiers, Coaches, Teachers, Athletes and Students who take those first steps onto the battlefield, lead through an example, shout with encouragement and row till they puke; only they can build true greatness and create universal, tangible change.

CrossFit teaches us that we can move an immovable force – make change a fundamental movement.

Welcome to the new SICFIT.com – showcase your first steps.

Showcase your SIC Lifestyle

Mon, 12 Dec 2011 08:15:00 CST

Welcome to the enhanced SICFIT website! To celebrate our re-launch, we're kicking off the "30 Days of the SICest Content" contest where we pay you for sharing the amazing things you do every day.

$5,000 Winner = SICflicks fueled by PROGENEX: Capture your SICFIT lifestyle in 120 seconds or less. You may submit raw video or production-quality original footage to this contest sponsored by our friends at PROGENEX, the industry leader for products that accelerate muscle recovery, growth, repair and strength in the body.

$1,000 Winner = SICphoto: if writing isn't your thing, submit a photo that showcases the SICFIT culture.

$1,000 Winner = SIClife: If 120 seconds isn't enough to show just how SIC you are - don't worry. Submit a still shot and a short story/blog (1,000 words or less) of how you exemplify the SICFIT mentality.

You have until January 10th at noon to upload a PROGENEX SICflick, photo or blog and encourage your friends to like/share your SIC content. See contest terms and conditions for more information. Additionally, several regional winners will receive contracts to become official bloggers and photographers for the brand.

In the future, SICFIT will shocase grassroots CrossFitter events and competitions, as well as selecting local ambassadors and athletes to represent the brand internationally.

You are SICFIT; it's time everyone sees why.

See the full press release or join the conversation on Twitter at #SICflicks and #SICFIT1212

Accountability is Mutha

Sun, 11 Dec 2011 08:31:00 CST

Accountability is a Mutha

As we approach the New Year it’s always good to remind ourselves of accountability to ourselves our family and our students. We have changed, gotten better, have overcome obstacles, challenges, road blocks and we keep on rolling. We are CrossFit Coaches. We never stop and never ever quit. We dedicate our lives to doing the common uncommonly well and we hold our fellow coaches, students and ourselves accountable for every action we make. All we asked from you, our students is to follow these two rules “Show up and Don’t Quit” Some of you reading this will understand exactly what I’m talking about, you’re the ones whose lives have been forever changed because you decided to take a stand and fight for what’s important in your life. Because you were sick of sedentary. You had no excuses left and you needed to CHANGE. You are the ones that are “living the lifestyle” Fitness is your drug, CrossFit is your sport and Paleo is your heritage and for that I congratulate you, but this is not for you.

This is for the girl who never came back after her first session because it wasn’t as easy as running on the treadmill. This is for the MLB All Star who never came back after he joined… and pretended we got disconnected when I called him to find out why. This is for the couple who joined a high end Globo Gym that claimed it was teaching CrossFit because it was cheaper and open on Sundays. This is accountability 101 and I am your CrossFit Coach.

Have you ever been hanging out with friends or at work and you get a random Voicemail that sounds like this “Hey this is your CrossFit Coach, I’m just calling to check up on you, we haven’t seen you in class in a week and we would like to know if everything is okay? Are you out of town, did you get sick or Jonny, if you’re in jail let me know if you need a ride”, All joking aside most people tell me they just aren’t signing in and we both laugh until I remind them it’s a 50 burpee penalty the next time.

Accountability right across your face. BOOM< POW< BANG like a Batman cartoon or an Old Spice commercial. What about when you don’t return my calls and I have to resort to phase 2 deathcon. Nobody can hide from Facebook so my post reads “Chris is missing, have you seen him?” I’ve done everything from call the office to send threatening emails to your wife (I always apologize after). By any means necessary, Mr. nice guy never worked before so why would it now?

The cold hard facts are you’re lazy, you have excuses and you need help. I will admit this method does not always work I’ve lost a few good men along the way, been de-friended once or twice and I heard they had a shirt burning party down the street. It doesn’t matter because the ones who do commit and put in the work get the results and that gives me the juice to get up and go H.A.M for 15 hours a day. We feed off of each other and that is what makes us grow, so that we can build, design and create a community that embraces hard work, respect and the values of commitment. We teach you how to live and train at optimal levels so that you may perform well at anything. You know what I get in return? Life changing testimonials tear jerking tales of lives that have been transformed before our eyes. Thank you, thank you but this isn’t a commercial or my almost famous roast, this is hard evidence that we all need a kick in the ass sometimes, a text to get up and get your butt back in gear and a call out to be not just better but the best and not just the best you have ever been but the best anyone has ever seen and somehow somewhere down the line you can return the favor and hold someone else accountable to a higher standard.

This is what we do and we do it better than anyone else in the business.

~Your CrosFit Coach

Strength Options

Sat, 10 Dec 2011 09:32:00 CST

By Regional Correspondent: Syn Martinez

Is your Fran time same as last time? Or worse? What's going on? You are at the box 5-6 days a week hitting the metcons... Are you doing any strength training in addition? Just as it is important with mobility work, strength work is imperative to get better results. And no, you don't get better at Fran by doing Fran again next week. That is like running 10k's to prep for a 10k. Not only will deplete you but it will leave you fundamentally 'weaker'.

Strength programming is like the “carbo load” before an endurance challenge and similar to the interval training before a long race. By incorporating a strength program into your regular metcon regimen will help to noticeably increase work capacity on the metcons. In fact, athletes often will take time off from the regular metcon work just to work on strength. This provides a chance for the muscles to basically 'load up' - it’s the meat of 'meat and potatoes' (scratch the potatoes if you are Paleo). However, strength programming is highly individual and must be tailored to the athlete. Options include speed training using the Dynamic Effort Method, Contrast and Reactive Method, Lightened Method and a Pendulum Wave together with max effort days.

On speed training days work with sub-maximum weights with maximal speed: Squatting 10-12 sets of 2 reps and deadlifting 6-10 sets of 1 rep - all with maximum speed. For speed strength, 65% of the total weight should be barbell weight and 35% should be bar tension. For strength speed or slow strength, used with maximal weights, 65% of the total weight should come from band tension and 35% should be barbell weight.

The Contrast and Reactive Method weight releasers provide one overload rep in each set. The recommended load on weight releasers is 20% of the barbell load. You can use a chain weight on the weight releasers for best results. Bands are a contrast method as well. A lightened approach to the Contrast and Reactive Method can be achieved by, attaching bands to the top of the power rack or Monolift; this allows the total barbell weight to be reduced in the bottom of the lift. This method builds your rate of force development by overcoming a load with a medium to heavy concentric movement.

The more inquiring and extroverted you are, the more often you must switch exercises resulting in fewer exercises needed. Many methods of speed training are often combined, if one were to use a single method it would take forever to utilize them all and they would be nonproductive. For instance West Side Barbell uses a Pendulum Wave schedule on the dynamic days that usually runs on a 3 week rotation. Meanwhile max effort days are incorporated every other work out. Another option is to use Perodization training which is divided up into Macro, Meso, and Micro periods. The Macro cycle refers to an annual plan that works towards peaking for the goal competition of the year. There are three phases in the macrocycle: preparation, competitive, and transition. The Meso cycle represents a phase of training with duration of between 2 – 6 weeks or micro-cycles, but this can depend on the sporting discipline. During the preparatory phase, a mesocycle commonly consists of 4 – 6 micro-cycles, while during the competitive phase it will usually consist of 2 – 4 micro-cycles depending on the competitions. A Micro cycle is typically a week in length because of the difficulty in developing a training plan that does not align itself with the weekly calendar. Each microcycle is planned based on where it is in the overall macrocycle and when and what you’re preparing for.

Equally important to training is REST and Nutrition - are you planning in rest as well as your workouts? For your strength gain to be maximized you have to schedule rest as well for aid growth and recovery. Same thing with food, are you thorough with planning and preparing your food intake? For true strength gain you need not only training but the proper rest and fuel as well. How well you incorporate this with your other work is where the masters and the runners-ups part ways.

No one will ever understand the true definition of strength by only reading a book. You must become strong to recognize a weakness.

The OC Throwdown | A Preview

Mon, 28 Nov 2011 17:00:00 CST

From the inception of OC Throwdown, just 3 years ago, I have seen a massive rise in the acceptance and participation in the event. This year will be no different from years past, just more of everything. This year we decided to step out of local area and recruit from all over the CF nation looking for the best talent out there. One thing our team is especially proud of is the fact that for the first time in any local competition we will be utilizing the most proficient judges as well. All judging staff must pass a skills and ability test in a live WOD. If they do not pass, they will not be used in our competition. By keeping judging standards to the best possible criteria we have expanded our ability to gather a larger field of current and past games athletes.

So of the top national athletes competing include:

Blair Morrison
Tommy Hackenbrook
Gabe Subry
Jeremy Kinnick
Chad Augustin
Gary Baron

More to be announced later.

We are also working very hard to incorporate a CF Kids exhibition into both days of our event as well. All of us honestly believe that having a true family atmosphere will incorporate everyone being excited and having fun all weekend long. Participants and spectators will also have an enormous 60 ft. video wall with LIVE on screen graphics titles and videos. Finally, we have some truly amazing surprises in store for the athletes, spectators, affiliate owners and the entire CF community. We can't give everything away now, just be sure not to miss the largest event second only to the "Games".

More to come....

-Justin Flynn, Orange Coast CrossFit

One To Grow On | By Fitbomb

Sun, 16 Oct 2011 07:35:00 CDT

By Fitbomb | Father, Husband, Athlete, and awesome CrossFit Blogger

As a parent of two young boys, I see how my choices -- both good and bad -- affect them. Their eyes and brains soak in everything, making connections and drawing conclusions about the world around them. From what we say and do, our children are well aware of our strengths and faults. They recognize that we’re not perfect. But they also know what’s important to their mom and dad: integrity, persistence, compassion, creativity. And our kids know we value physical fitness and health. As a family, we make time for physical activity – whether it’s doing burpees in the kitchen or running around in the park. In our boys’ eyes, CrossFit is a part of everyday life.

(True story: Yesterday, when my three-year-old saw a shirtless neighbor in his garage, tinkering under the hood of his car, my kid exclaimed: “That’s a CrossFit gym. I see nipples.” Granted, our kids don’t always draw the correct conclusions from what they observe, but clearly, our devotion to CrossFit is not going unnoticed.)

So when I read that parents of young children "tend to neglect their own health and are therefore generally fatter than their childless peers," or when I speak with a mother who tells me that she doesn’t have the time or inclination to “eat healthy and get fit,” I can’t help but wonder if these folks are considering the possible downstream effects on their kids. Even more troubling is the widespread acceptance of parenthood as a valid excuse to be unhealthy. In news report after news report, people with young children claim that their busy schedules make it impossible to exercise or eat even halfway healthy meals.

Yes, it's tough and time-consuming to raise kids. Sure, ever since we spawned mini-versions of ourselves, we now have a lot less "Me Time" at our disposal. And it goes without saying that our kids should always be our top priority, and sacrifices are often required.

But should we sacrifice our own health and fitness? How, in the end, does that benefit our kids? And what message are we sending to our children when they see us kicking back on a La-Z-Boy instead of kicking a soccer ball?

I know I’m preaching to the choir here. But each and every one of us are acquainted with young parents who have fallen into the trap of using their children as human shields against criticism for letting themselves go the way of Al Bundy. I’m also certain that each of us with kids -- yes, even the fiercest firebreathers among the SICFITerati -- have had fleeting thoughts of hanging it up because our children’s activities are monopolizing our free time.

But the excuses have to stop. Having kids isn’t mutually exclusive of staying fit.

Don't believe me? Think you can’t find time in your kid-centric schedule to hit your local CrossFit box or garage gym? Try on some of these tips:

Reduce your screen time. Parents complain about not having enough time to exercise, but the average American household has the television on for over seven hours each day. That's more than 50 hours a week. (Incidentally: WHAT DO PEOPLE WATCH FOR 50 HOURS A WEEK?) And Americans are spending increasing amounts of time on the computer, too. Cut your total screen time by just one or two hours a day and spend it preparing food or exercising -- it's a fantastic trade-off.

Get as much sleep as you can. I know this is a losing proposition for many new parents. I've been there. But sleep takes priority over all else. Believe it or not, missing an episode of Friday Night Lights or 30 Rock or SportsCenter won't affect your life one bit. But lack of sleep can make you fat and sick.

Don’t eat crap. I know: If you have an infant, you’re likely not getting much sleep. You’re physically and mentally drained. But that doesn’t mean you should compound the problem by eating like crap. Stop grazing on the junk food that you shouldn’t have purchased for your kids (but did anyway). Set a positive example.

Make exercise a priority. CrossFit isn’t just for Games competitors. At its core, our community is about developing functional, real-world fitness -- precisely what parents need to keep up with their kids. Make working out a priority, and don’t let that priority slip. After all, you’re not just exercising for you.

Show passion and intensity. Your children are watching you. Even if they’re not around while you’re exercising, they’re perceptive enough to know what you’re up to. A half-assed approach to exercise tends to reflect a half-assed approach to other important aspects of life. And I don’t know about you, but I don’t want my kids thinking that I don’t approach something as important as my own health and fitness with less than 100 percent commitment and effort.

Schedule your workouts. Life has a way of foiling the best-laid of plans. So schedule your exercise if you can, and stick to the routine just as strictly as you stick to your kids' daycare schedule. Consistency is key. For me, getting up at the crack of dawn for class at CrossFit Palo Alto is a great way to make sure nothing gets in the way of my workouts. Do whatever works for you -- but treat exercise just as you treat eating, sleeping, flossing, farting, and taxes; it’s a non-negotiable.

Be active with your kids. Who says you have to dump your kids off somewhere in order to stay active? Exercise with them (in the backyard! at the park! in your living room! at the gym!). Race ‘em and chase ‘em. Take them on a hike. Work out at the playground while your tykes are clambering up and down the slides. My six-year-old participates in CrossFit Kids, and one of my favorite father-son activities is to WOD with him in our garage. (Pro tip: Kids are incredibly competitive, and love being timed.)

Exercise whenever, wherever. Even if you’re a desk jockey like me, you can crank out some air squats during your conference calls and between meetings. Better yet, make/buy yourself a standing desk. Practice some pistols in the office, or get your Mobility WOD on. And instead of mindlessly surfing the web during your lunch hour, go hit a CrossFit class or stretch out your legs with an afternoon run. Sure -- work can be all-consuming and stressful, but the best remedy may be to exercise your tension away.

Work out when your kids are asleep. Children should be getting a lot more sleep than their parents, which means most folks should have a few solid kid-free hours each day. The typical counterargument: “But I need that time to get stuff done around the house!” Yes, there are chores you need to do after the ankle-biters are knocked out. But admit to yourself that you’re: (1) not spending all your kid-free moments doing laundry and picking up toys; and (2) you’re spending at least an hour a day doing less-than-important crap, like updating your Facebook status or Googling yourself.

The moral of the story: Be what you want your kids to see in you, and what you want to see in your kids.

Fear Conquered: The Beast Recap

Fri, 14 Oct 2011 11:21:00 CDT

By Kate Rawlings | Athlete, Owner of Coca CrossFit, and Comeback Athlete?

My most recent blog discussed my fear of competing this past weekend at The Beast of the East. It had been almost a year and half since I had last competed. In that time I had broken my back and was sidelined in a back brace. I have been busting my rump to get healthy enough to compete again. It’s official, I’M BACK!

This past weekend I conquered my fear of competing again, regained my fire to compete and most importantly tested the health of my back. All a huge success. While I ended The Beast of the East in 7th place it’s a victory in my mind.

I knew going in that the 5k would be a struggle and I had a goal of sub 24 which I tackled with a 23:02. While it was personal victory for me, it wasn’t nearly what I needed to get to be competitive with the field of athletes. I had to keep reminding myself that wining wasn’t my goal, but getting my feet wet was.

The second WOD was max clean and jerk which I felt good about. I had been working on my o-lifts for a few months and felt confident that I could at least hit my previous 1 rpm of 165lbs, which I did easily. And the craziest part was that it was a power clean. I was too scared to get under the weight or I could have landed more. Always good to know you’ve got more in the tank, even though you didn’t pull it out.

I knew the third work out would really test my back with the 185lbs max deadlift in 2min. I strapped on my lifting belt…3…2….1….GO! The weight felt good, my form while not flawless was solid and I managed to pull out 40 reps in 2min without a single tweak or pull in my back. At the end of day two I was in 8th place and feeling pretty ok about it.

It wasn’t until the max Turkish get up that things went sour. I had every intention of landing 80lbs, and sadly walked away with 65lbs. I was humbled and felt humiliated. I knew that would lose me major points and put me out of the top 10, which I needed to stay in to be able to do the final wod. Sure enough, I dropped, but not as far I thought. I sat in 11th place, just one place from being able to do the 6th WOD as I headed into WOD 5.

I had an hour to get my head on right for a 21-15-9 row for calories, ohs at 65 lbs. burpee triplet. All things that play to my strengths. I had one chance to lay it on the line to get in the top 10. One chance to earn back my dignity (that I felt I lost in the Turkish getup) and prove to myself that I am good enough. Good enough to compete, good enough to have sponsors, good enough to share wisdom, just good enough.

3…2…1…GO! I hit the WOD exactly as I wanted to, completely unbroken. No real rest, smooth transitions and a clear mind. I knew I was off the rower just seconds before two other women in my heat. HOLY CRAP! I was right here, a chance to take this WOD. I bunkered down and left it all out there. I tied for second with Christy Phillips. I’ll take that any day. And when I say I tied for second the three of us finished that WOD within a second of each other. I had come from what I perceived as rock bottom and regained my momentum almost winning the next WOD. It also earned me a chance to complete the final WOD.

I thought that was a good thing until they announced a strongman medley of squat cleans, framer walks, stones and a yoke. All heavy and all putting pressure on my tired hips and back. I once again blocked out everything racing through my mind and hit the WOD one lift at a time and managed to pull out 4th place. Not bad for having a broken back a short 8 months ago.

I gained momentum throughout the weekend, and now I sit here two days post competition more hungry than ever to get back into the competition circuit. For that The Beast of the East and all it’s humbling moments was far worth it.

Beasting Your Fear: Killer Kate on "The Beast"

Wed, 05 Oct 2011 13:33:00 CDT

Kate Rawlings |Affiliate Owner and Athlete in "The Beast " equipped by Rogue Fitness.

Anyone that follows my blog or facebook knows that I’m competing in the Beast of the East in Connecticut next weekend. This will be my first time competing at The Beast, but my understanding is that this isn’t your run of the mill friendly throw down. It’s a large event with high caliber athletes throwing down for the title. I fully anticipate that the programming will be heavy, long and high skill; and I could NOT be more scared.

Why you ask? Because I have not competed since the 2010 CrossFit Games. That’s right, I have not been in a pressure situation in over a year. Not because I’ve been avoiding them, but because I broke my back in December and was sidelined for three months in a back brace. I’ve worked hard these last four months to get my strength back and start training again.

I’m very happy with my strength gains as many of my lifts are at if not higher than they were pre-injury. I’ve been working with an Olympic lifting coach, Mark Cannella, and my O-lifts have all gotten much more efficient and my working weights are much heavier than they were in 2010.

It’s my general metcon and gymnastic movements that have leave me shaking in my boots. They’re just not where they used to be. I used to be able to string 5 muscle ups no problem, now I might, and I really mean might land them. Hand stand pushups with a kip are fine, it’s the strict ones that leave me in a head stand. Ring dips shoot through my scapulas in a painful way. And as if all those things aren’t bad enough, I’ve been fighting the flu the last two weeks.

Do you see? See all the reasons I should just pull out of the competition and focus on the 2012 Open? Problem is, that’s unacceptable in my mind. It’s the cowards way out. Fear of failure is not a reason to not do it. If I let fear rule my life I never would have made it to the games, I never would have quit my job to open a gym, I never would have started documenting my life on a blog. All things that have lead to incredible opportunities.

So, while I know I’m not ready, I’m going and I’m going to do the best I can and that’s all I can do. I’m using this opportunity to accomplish a few things;

Get back on the competition horse

See how my back will hold up under two days of competition

See how I hold up mentally in a competition

See where I excel

See where I fall short

I could easily come up with 1,000 excuses to avoid the competition, but the only real reason I wouldn’t do it would be fear, and life’s too short to let fear rule it. So…Beast of the East…. HERE I COME!