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Wednesday, October 21, 2009

Andy should have been foam rolling...see what happens when you don't stretch? Once again Andy's mouth writing checks he can't cash.
Jarrett and Chad lunging it out in the pre-dawn cold.

4 rounds for time of:

Walking Lunge 50m

50 Situps

A few thoughts I've been ruminating on:

  • Physiological markers of endurance decrease in 3 days, where as absolute strength (1Rm's) show signs of decrease in 3 weeks. The converse of this is true as well. You'll see signs of improvement in endurance in as little as 3 days, where as strength will take longer approaching 3 weeks to see improvements in lifts. What does this all mean? If you've been taking some time off it is especially important to hit the strength days. Strength is one of the hardest, but longest lasting, attributes to develop and will carry over better to everything else. For most of us in here it is nearly impossible to be "Strong enough". Endurance comes relatively quickly. This is also important for those of you who don't come every day. If you haven't picked something heavy up in awhile let us know and we'll try and make it happen.

  • Buddhist's have a state called "child mind". Everything is simple and transparent to a child. There is no future, the past is but a dim memory and there is only the present. Where does this state apply in the gym? When you're in the middle of a WOD try and focus on only the present. Don't think 10 reps down the line or even 10 feet ahead of you. Focus on making each rep as perfect as possible and then quickly move on to the next.

  • We recognize that life gets in the way of fitness every now and then. We respect the need to take time off, deal with family, work and whatever. However it is important to remember that you've made an investment of money and sweat equity in yourself. Don't let that equity go to waste on the couch. If you haven't been in awhile, drop us a line. Let us now how you're doing, what's up and when you expect on getting back in here. Otherwise, Nate will stalk you and his is very good at what he does.

  • If you have been stressed out, not coming to the gym, etc. the best thing you can do is perform a sort of triage on your life. Their are only so many things you can eliminate that are stressful, what you can do is make sure you are eating as well as possible and getting more than enough sleep. This alone is enough to get you back on the path to pursuing your goals in here. Speaking personally this step makes a huge difference in how you feel and how you approach the world.

-Paul Siegel


  1. Paul, awesome blog brotha! I love the message about the child mind for better focus.

    Today, REST for me.

  2. Rest today.

    Also weighed myself: September 9: 225 Today: 210. So, I'm pretty happy with that.

  3. Wow Paul. Great weight loss! I'd kill to lose 15lbs. How did you do it?

  4. Of course CROSSFIT! More specifically what did youe eat? How many calories did you take in per day to support all the CF activity too?

  5. To clarify the situation...

    Early in the session Chace was talkin' smack so I rolled him into a human pretzel and he had to tap out..

    Then..I was minding my own business while having a personal moment with my foam roller and casually asked Chace about my CFSS T shirt order. The guy goes completely postal, attacks me from behind, and tries to choke me out. Luckily, Carol jumped in, threw an arm bar on him, and he had to tap AGAIN!

    Then he posts this picture... it's just wrong

  6. Chad,
    I dont count calories, sorry. I did paleo (with dairy) as often as I could. I cut out two extra servings of supplemental protein I was having a day. Got a lot of sleep and tried to minimize stress in my life. I tried to get a good amount of fat at ever meal. Fish oil for inflammation. Main thing is I experimented with what I was eating, different proportions and foods. That's it.

  7. I was present for Andy's beatdown of Chace - and can validate his story. I thought Chace was a Jiu Jitsu master?? With all the tapping he was doing this morning - he reminded me of Sammy Davis Jr.

    I'm with you on the TShirt order - hard for me to represent without the logo. Well, folks are noticing my calluses, quivering quads...I actually considered getting a wheelchair last week in the airport. I still want the shirt though.

    Terrible workout for me today. I HATE lunges - and wish they were never invented. Something to shoot for improvement on, definitely.

  8. Chace got tapped out twice? not surprised. though he has the heart of a lion, unfortunately for him, he also has the fighting prowess of a lion as well. sharks rule.

  9. Rest daaaayyyyyyyyyyyy.
    Took a ten minute ice bath yesterday and feel great.

    Paul, your data doesn't validate your argument. If you've been out for a little while, you should probably be hittin' the metcons first, as that is where you have lost capacity the quickest.

    I agree everyone needs to be hitting a heavy day atleast once a week, but that doesn't mean we need to under-emphasize the endurance days. Strength and endurance are only 2 of the 10 physical skills needed for fitness.

  10. You took an ice bath in this weather? You madman. Seriously!!!

  11. This has become rediculious! Does anyone work these days? Just asking....

  12. Sharks, lions... I personally like hippos. They are deadly!

    Paul,congrats!!! Now we an both do before and after pics ;)

    Chad, my ass hurts too! Along with the rest of my body!

    V, where were u this morning??

    See u playa hatas in the am.

    B out.

  13. Jonathan,

    For the short term you are right, But anything beyond 2 weeks someone will have lost strength and it's going to take more work to get that back than metcon. I never defined my time frame of rest. After a few days: endurance, definitely especially since you will have lost capacity. When looking out to a few weeks: strength all the way. To the exclusion of all else? I'm not sure about that but certainly biased towards it.

    I was also assuming some amount of physiological and pyschological fatigue and burnout. Something I also didn't include. Strength work is much easier to stomach than Fran when you're burnt out. Part of the reason i'm in an olympic cycle and not lunging my butt off today.

    I got my idea from Melissa Urban urbangetsdiesel.com. Her most recent post is all about this. Sorta.

  14. Couldn't resist...just did the WOD at home..I don't know what the average time is for it but I did it:

    Rx 22:34

  15. Chace, that is a lot closer than I have been to Andy in a while...how was it? Please don't kill him on Friday...i am not up for single parenting.