"Whoever walks with the wise becomes wise, but the companion of fools will suffer harm."
-Proverbs 13:20
I've often talked about how important it is to have training partners- those who will labor with you toward a mutual end goal; those who will push you; those who you can push. Most of the time a training partner is someone who is about your same skill level. Sure, you may be a bit better at them in some areas, and they might be better than you in others, but by and large y'all are on the same playing field. These folks are your peers, and they push you and hold you accountable to be better.
Just as important though is having people in your training that you can chase, and that can chase you. Not people who are just a little bit better/worse than you, but significantly better/worse. I got to train for a time with a National Champion, and just being around him made me see things that I never would have seen with people on my own level. The way he moved; his work ethic; his attention to detail- all things that became invaluable to my training. I also have been fortunate enough to train with people who were significantly behind me. I was able to show them things that they would have never seen if they only trained with people on their level. This was good for them, but good for me too: it reminded me of fundamentals, showed me how far I have come, and kept me hungry to stay ahead (for often times these newbies make great strides, and in time start to push me!)
In our pursuit of Christ, we need this same dynamic- the "weaker brother" (1 Cor 8, Romans 14), our peers, and those we are striving to be like as they are like Jesus (1 Cor 11:1). As proverbs 13 indicates, we become like those we spend the most time with, so it is important that we spend time with folks who are further along who make us want to be more like Jesus, and that we spend time around those who aren't as far along since we make them want to be more like Jesus.
We need those who are not as far along in our faith for many reasons. They remind us that in the end, only Jesus makes us clean- not our own good works or striving. They put on display a childlike faith, willing and ready to take Jesus at his word simply because of who He is. They show us the joy that is to be had when we mature and grow into the likeness of Christ. They hold us accountable to knowing scripture, for inevitably they will ask questions that we must answer.
Likewise, we need those who are further ahead of us. We need others that model Christ well to show us the way. They remind us that with the help of the Spirit, we too can one day be transformed into the image of Christ (2 Cor 3:18). They show us what it looks like to love our wives like Christ love the Church. They teach us how to exhibit patience in frustrating situations. They exhort us to pray, and to hold all things before the Lord.
The body of Christ is just that- a body. It is many different parts that all make up a whole, the sum of which is greater than just the parts themselves. It is the old teaching the young, the strong bearing with the week, all under the banner of Christ. As a great theologian once said, "nobody leans against the Cross and says 'all you sinners come bow down', but rather we kneel before the cross and invite others to kneel with us."
Thursday, October 15, 2015
Thursday, October 8, 2015
Going Through the Motions
One of these areas for me is the gym. I have no problem showing up to the gym, but if I'm honest sometimes I don't give it my all when I am there. They say showing up is half the battle, and the implied assumption is that once you show up the other half of the battle takes care of itself. Unfortunately, this is just not true. I can't tell you how many times I have got to the gym, got halfway through something and then just kind of went "eh.. ¯\_(ツ)_/¯ " and not tried as hard through the rest. My body is there, but my heart and my mind are far from it. When this happens, not only am I not getting any better, but there is no joy in it.
How true it is that my life in the gym often reflects my life outside of the gym. I see this in my marriage: I come home, and we say "how was your day?" to which the other person replies "good!" sometimes followed by a brief description (which the other person has already tuned out). Our mouths are asking the questions, but our hearts aren't listening. I see this with my friends: we all show up somewhere to hang out or watch the game, and next thing you know everyone is looking at their phones, texting or on Facebook/Instagram. We are warm bodies in a room, but nobody is engaged. Even worse, if I'm not careful I will start to see it in my spiritual life.
If we are honest, we all find ourselves going through the motions at times. Go to church. Serve. Read your bible. Pray. Repeat. But is our heart really in it? Sometimes, for sure. When we walk in step with the Spirit, he makes us acutely aware of the glory and splendor of our King, and there is a natural outpouring of the Spirit; that is to say the Spirit bears fruit in our lives (Galatians 5:22-23). If we aren't constantly pressing into Jesus though, it becomes possible (or even probable) that we will begin cranking this stuff out of the flesh, doing things on our own strength. It can be hard to identify your inner motivations, but the Lord always weighs the heart (Proverbs 21:2). A quick litmus test would be your response to situations.
When someone aggravates you, your inward response is usually one of three things:
1) You aggravate me, and I'm going to let you know it
2) You aggravate me, but I'm a Christian and I'm not supposed to show it so I'll show you grace
3) You aggravate me, but how many times have I done far more grievous things to Jesus? And if he can still look past that and give himself for me, then I can look past your faults and give myself for you by showing you grace.
The first scenario is clearly someone acting out of the flesh. The second is more deceptive- on the outside, it appears that you are walking with the Spirit (and indeed you may be, for sometimes we must simply obey when we do not want to, which takes strength only Jesus can provide) and they show grace. Too often, my spiritual capacity stops here though. I do things "because I'm supposed to" and simply stop at that. In my heart of hearts, I want more though- I want to be the third guy. I want to not have to think about it, but for the natural rhythm of my heart to be to extend grace. I want to see people not as "the guy who is annoying" or "the girl who never gets things right", and instead see them as Jesus does- as his creation, made in the image of God, a person with a soul, who is faulty and sinful, but who desperately needs grace and kindness extended to them. But how can we do this?
I've said it before and I'll say it again: the way to fix your problems is not by trying to fix your problems. The way to get more patience is not to just try harder to be patient; it is to turn your eyes on Jesus and be captivated by the patience that he extends us. The way to deal with your anger issue is not by trying to be less angry; you deal with anger by turning your eyes on Jesus and seeing that if anyone had the right to be angry, it was him (crucified for others sins), but that he "laid down his life" (John 10:18) of his own accord. The way to deal with your lust issue is not by just installing software on your computer and trying to lust less; instead, we turn our eyes on Jesus and realize that only he satisfies, only he fills the void in our heart, only he validates us, only he sustains us and brings us ultimate life.
Jesus never asks us to do things that will ultimately harm us, rather he invites us into life and rest (Matthew 11:30). In this rat race of a life, I want to take a step off the wheel. I don't want to be the guy who just shows up to the gym and goes through the motions- I want to work hard and with intensity. I don't want to just ask my beautiful wife questions because I'm supposed to- I want to pursue her heart with passion. I want to turn my eyes on Jesus. I want to beg that by his Spirit, he would open my eyes and heart to see how captivating he truly is, and that in doing so my life would be radically altered for his glory, and my good.
Press on, brothers.
Friday, June 5, 2015
Caitlyn Jenner and John 8
It seems like everyone and their mother has written a post about Caitlyn Jenner, many of which have been extremely polarizing. It seems there are primarily two camps: those who are hyper-supportive, and those who are very clearly not. From what I've read, those who aren't tend to speak in a tone of mockery, judgement, and condemnation. Many of those who are in support point to Jesus and how he "just loved everyone and told us to do the same." It's the classic compassion/judgement scenario. So which is better? Truth, or Love?
To be honest, I had every intention of not saying anything, but felt I may have a word that is both encouraging and enlightening. As I sought truth amidst the chaos surrounding the Jenner controversy, I was driven to my bible, which I know I can trust not just because it is true, but because it is truth (John 17:17). The word of God is the standard by which truth is measured; it defines and embodies truth. So how does the bible speak into this?
I found myself drawn to John 8, the "woman caught in adultery." We all seem to know this one well, and it's a story that is often pointed to when talking about "sinners" (in this case Jenner). I think there is a very important part of the story that often goes overlooked though. To paint the picture, a woman was caught in the middle of cheating on her husband. The religious leaders drug her (probably naked) into the temple where Jesus happened to be preaching. They flung her in front of him, and said "Now in the Law Moses commanded us to stone such a woman. So what do you say?" (John 8: 4-5).
Just imagine if, while sitting in the middle of Church this Sunday, the doors were suddenly flung open and several of the elders were dragging in some naked woman. Think about just how awkward that would be. Now imagine it was you. Maybe your sin isn't adultery, and maybe you wouldn't be physically naked, yet imagine if all the things that you had done and thought were in an instant put up on the big screen for everyone in the church- your friends, family, community members, people you have known for years- to see, leaving you emotionally exposed. Put yourself in her shoes- the shame, the humiliation, the emotional devastation that you would be feeling. I imagine in some way, this is how Caitlyn Jenner must feel. No matter how bold and defiant Jenner appears in the public square, there must be some part that still feels the ridicule and scorn from those who would identify with Christ. The story goes on though.
Jesus has a way of doing things that go against the grain, and he doesn't disappoint here.
"'Let him who is without sin among you be the first to throw a stone at her'... but when they heard it, they went away one by one, beginning with the older ones, and Jesus was left alone with the woman standing before him. Jesus stood up and said to her, "Woman, where are they? Has no one condemned you?' She said, 'No one, Lord.' And Jesus said, 'Neither do I condemn you.'" (John 8:7-11).
What is so amazing, and why we are so drawn to this passage, is that the only person who was without sin, the only one who could have thrown the stones and condemned her, didn't. In this passage we see the compassion, the love, and the mercy of Christ. In a world that is quick to pass judgment, it is easy to forget that people are people- that they have emotions, families, life stories, and a soul. I am so guilty of this at times- of forgetting that the story has a face and a name. As Christians, we must never detach the person from the problem. I love this passage, because Jesus knows her situation, and yet is able to look past it into the person and offer mercy that nobody else was willing to offer. "Neither do I condemn you" is His way of saying, "listen, I know what you've done and it isn't great, but I still love you. I still care about you so fiercely, that I would die to make you whole again." The ultimate manifestation of forgiveness and mercy is found in the Cross of Christ, where all of our sin was nailed (Colossians 2:13-14). What many people are quick to overlook about John 8, though, is how the story ends.
"Go now and leave your life of sin." (John 8:11)
Jesus was the embodiment of mercy, love, and compassion, but he was also the personification of truth, justice, and holiness. He offered her kindness in her lowest moment, but didn't leave her there. He invited her into more. "Leave your life of sin" is not his way of kicking her while she is down- it is Jesus saying "you know that the life you have been living is empty. I am offering you something better, something richer, something more life giving than you could ever imagine. Don't settle for McDonalds when you can come to the banquet." While he doesn't condemn her ("neither do I condemn you"), this doesn't mean that he is affirming what she is doing. It's one thing to support someone, but something entirely different to support what someone is doing. As Christians, we cannot support our friends doing something that will ultimately harm them. So while Caitlyn Jenner is fully deserving of love, compassion, and mercy from Christians, this does not mean that Christians must affirm the choice to identify as a female after being biologically born as male.
Truth without love is abrasive. Love without truth is wishy-washy. We must be a people who can compassionately engage in the world while boldly speaking truth. It hurts me that so many people who would claim the name of Christ fail to offer the mercy and compassion that Christ spoke of and demonstrated so often. It saddens me to think that the first thing that comes to many people's minds when you say the word "Christian" is judgment, condemnation, and morality police. It breaks my heart that the Church is associated with right-wing conservative politics more than with being the hands and feet of Jesus. But it also saddens me that people who claim the name of Christ have forgotten that Jesus didn't just forgive us and then leave us be, but commanded us to "be holy, for I am holy" (1 Peter 1:16, Leviticus 20:26). It frightens me that "Christians" are so biblically illiterate, and afraid to stand on biblical truth. Romans 12 stands out in my mind as a passage that is of utmost importance to Christians in this day and age:
"Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in love. Honor one another above yourselves...bless those who persecute you; bless and do not curse. Rejoice with those who rejoice; mourn with those who mourn. Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited. Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everyone... Do not be overcome by evil, but overcome evil with good."
I would encourage you to seek truth where truth is found: in God's word. He is good, his ways are life-giving, and we can trust Him because he always has our best in mind. As we navigate these treacherous waters of society, let us cling to what is good, exhorting those around us as we pursue Christ, all the while never forgetting the soul that is behind the problems. "Our battle is not against flesh and blood... but against the spiritual forces of evil..." (Ephesians 6:12)
Monday, June 1, 2015
Truth
It's been some time since my last post. A lot has changed- I went from being a single man coaching full time, to a married man only coaching a couple classes a week. I stopped lifting for multiple hours a day, and now am content to just do the normal CrossFit classes with my wife. Along with my drastic lifestyle change came a renewed perspective on CrossFit and my faith.
For the longest time, I was under the impression that my job as a coach was to inspire, instruct, and encourage. While this is all true, something I often overlooked was telling people hard truths. For example, I can't tell you how many of my female clients want to be able to do a strict (or kipping, for that matter) pull up. Old Haden would have given them all kinds of technique tips, encouraged the heck out of them, told them of a couple of supplemental exercises, and sent them on their merry way. Now that I only have 2 or so hours every week to make an impact on my athletes, there is no time for that kind of fluff- I have to be more direct. The truth of the matter was that many of them just need to lose excess body fat (dead weight) and get a stronger upper body. There really is just no way around it- doing a pull up is easier when you weight 130 than it is when you weigh 160. To be honest, I just didn't have the heart to tell people this harsh reality though.
In neglecting to tell them what their real problem was, I not only stunted their growth, but concealed the truth from them. In a way, it was deceptive. I gave them a false hope that doing enough ring rows and banded pull ups was the solution, when in reality it was only a part (indeed a very small part) of the solution. I have made a more conscious effort to tell people the loving, but honest truth lately, and the results have been interesting.
What I have come to see is that people love it. Often times, they are initially defensive. Our pride wants us to think that we are better than we are. But once we can take an honest look at ourselves in the mirror, we not only realize what real truth is, but that real truth is loving, and the concealing of truth is not. This is what makes truth so attractive. Like flies to a light bulb, we flock to it, sometimes unknowingly. It draws us in. We can't help it- we all want truth!
Some of the most truthful men I know are the men that I find myself most drawn to. A few brothers in particular stand out- men who will just tell it like it is. They are not ashamed to be frank, but they also do not use their brashness as a license for being rude. Their truth is always wrapped in love, and in a desire to see me or whoever they are around bettered. I often don't get it at first, and sometimes hearing truth about myself frustrates me, but one thing I know is that I am always appreciative of it after spending some time pondering it, and I am irresistibly drawn to it. There is a cool story in the bible that reflects this-
"When Herod heard John, he was greatly puzzled; yet he liked to listen to him." - Mark 6:20
Herod didn't understand John, yet for whatever reason, he was drawn to him because John was a man that walked with God intimately and was not afraid to share His truth, even if it was counter-cultural or controversial. We are wired this way. It's unavoidable. I have been amazed lately as I look around at how many of my unbelieving family and friends are so drawn to Christ-followers around them. I don't think they could put words to it, but there is something magnetic about a man or woman who is living a life that is wrapped in truth and it's proclamation. I believe that this is because we are ultimately drawn to Christ, who is the manifestation of truth.
"I am the way, the truth, and the life" -John 14:6.
Seek truth, and know that truth has a name- Jesus. Hopefully it won't be another year before I write another one of these.
For the longest time, I was under the impression that my job as a coach was to inspire, instruct, and encourage. While this is all true, something I often overlooked was telling people hard truths. For example, I can't tell you how many of my female clients want to be able to do a strict (or kipping, for that matter) pull up. Old Haden would have given them all kinds of technique tips, encouraged the heck out of them, told them of a couple of supplemental exercises, and sent them on their merry way. Now that I only have 2 or so hours every week to make an impact on my athletes, there is no time for that kind of fluff- I have to be more direct. The truth of the matter was that many of them just need to lose excess body fat (dead weight) and get a stronger upper body. There really is just no way around it- doing a pull up is easier when you weight 130 than it is when you weigh 160. To be honest, I just didn't have the heart to tell people this harsh reality though.
In neglecting to tell them what their real problem was, I not only stunted their growth, but concealed the truth from them. In a way, it was deceptive. I gave them a false hope that doing enough ring rows and banded pull ups was the solution, when in reality it was only a part (indeed a very small part) of the solution. I have made a more conscious effort to tell people the loving, but honest truth lately, and the results have been interesting.
What I have come to see is that people love it. Often times, they are initially defensive. Our pride wants us to think that we are better than we are. But once we can take an honest look at ourselves in the mirror, we not only realize what real truth is, but that real truth is loving, and the concealing of truth is not. This is what makes truth so attractive. Like flies to a light bulb, we flock to it, sometimes unknowingly. It draws us in. We can't help it- we all want truth!
Some of the most truthful men I know are the men that I find myself most drawn to. A few brothers in particular stand out- men who will just tell it like it is. They are not ashamed to be frank, but they also do not use their brashness as a license for being rude. Their truth is always wrapped in love, and in a desire to see me or whoever they are around bettered. I often don't get it at first, and sometimes hearing truth about myself frustrates me, but one thing I know is that I am always appreciative of it after spending some time pondering it, and I am irresistibly drawn to it. There is a cool story in the bible that reflects this-
"When Herod heard John, he was greatly puzzled; yet he liked to listen to him." - Mark 6:20
Herod didn't understand John, yet for whatever reason, he was drawn to him because John was a man that walked with God intimately and was not afraid to share His truth, even if it was counter-cultural or controversial. We are wired this way. It's unavoidable. I have been amazed lately as I look around at how many of my unbelieving family and friends are so drawn to Christ-followers around them. I don't think they could put words to it, but there is something magnetic about a man or woman who is living a life that is wrapped in truth and it's proclamation. I believe that this is because we are ultimately drawn to Christ, who is the manifestation of truth.
"I am the way, the truth, and the life" -John 14:6.
Seek truth, and know that truth has a name- Jesus. Hopefully it won't be another year before I write another one of these.
Tuesday, June 10, 2014
When This Passing World Is Done
When this passing world is done,
When has sunk yon glaring sun,
When we stand with Christ in glory,
Looking o'er life's finished story,
Then, Lord, shall I fully know,
Not till then, how much I owe.
When I stand before the throne,
Dressed in beauty not my own,
When I see thee as thou art,
Love thee with unpinning heart,
Then, Lord, shall I fully know,
Not till then, how much I owe.
When the praise of heav'n I hear,
Loud as thunders to the ear,
Loud as many waters' noise,
Sweet as harp's melodious voice,
Then, Lord, shall I fully know,
Not till then, how much I owe.
Chosen not for good in me,
Wakened up from wrath to flee,
Hiddin in the Savior's side,
By the Spirit sanctified,
Teach me, Lord, on earth to show,
By my love, how much I owe.
-Robert Murray McCheyne, 1837
Tuesday, May 27, 2014
Why I don't do CrossFit, but still love it
I read an article today titled "Why I don't do CrossFit" that I thought I would address here. In the article, Erin Simmons speaks to the dangers of CrossFit. By and large, some of what she says is correct. There are some fundamental holes in her assessment of the CrossFit methodology though, and I will attempt to provide an alternative perspective throughout the course of this article. Before we start, let me be clear by stating that I used to do CrossFit, but have since decided to specialize in the olympic lifts. My specialization has not detracted from my love for the sport though.
Let me begin where Miss Simmons ends- "There is a sort of 'brainwashing' that occurs from the first time a person steps into a box that creates an 'us vs. them' mentality. Boxes have attempted to combat the bad reputation of CrossFit by saying that other gyms do bad stuff but their gym is different, their coaches know good form, and their gym focuses on safety. This is simply not true, and every single thing that I've posted in this article refers to every single gym that follows CrossFit. There are no exceptions, if you're following the WODs, it's not good for you, it's not safe, and you're putting your health in danger. Take it for what it's worth, but please believe that your box is not different, no matter what your coach says."
Well, there are several things wrong with this. I won't speak for other boxes, because I am not a coach of another box. I have a Bachelor's of Science in Applied Exercise Physiology from Texas A&M University, I am a Certified Strength and Conditioning Specialist through the N.S.C.A, I am a certified USAW Club coach, and soon will be a Level 2 Senior National Coach. I spent a year coaching at the University of Houston, where I worked with primarily the football and track team. During that year, I had the privilege of coaching several high-level athletes, including a first round draft pick, the 2012 National Indoor 400m dash champion, and over a dozen all-americans. If all that were not enough, I sought to further my education of the CrossFit methodology by taking the Crossfit Level 1 course and CrossFit gymnastics course. I'd like to think that qualifies me to teach a few folks how to move. At my box, we run 12 week strength cycles (we've done the Hatch Cycle before) designed to increase overall strength, layered with progressive conditioning pieces (WOD's). All of our programming is online and made available to the public.
Are there gyms that do not promote safety and have no sense of programming? Absolutely! I've been to them! But to say that all gyms are bad is not only naive, but outright foolish and disrespectful of the men and women who have devoted their lives to the assessment of movement. Don't believe me? Read this article that I posted for our box back in January, after attending the CrossFit gymnastics course.
I am no fool, and I fully believe that CrossFit HQ has some issues they need to address to better the CrossFit name. Anyone who watched or participated in Open Workout 14.3 knows what I'm talking about. Here are a few.
1. High volume olympic lifts and plyometric work- these movements are high skill, and should be treated with more respect rather than bastardized "for time". Yes, they fulfill the principle of moving "large loads long distances in short times," but there is more than one way to skin a cat. Keep these movements in the skill department, not conditioning.
2. Kipping/butterfly movements- these allow athletes who do not have a requisite level of strength, scapular mobility and control, and body awareness to perform high skill movements that often put them in a compromised position where the likelihood of injury is increased.
3. Lack of programming knowledge- "random" and "constantly varied" are two very different things. Random leads to initial gains, and not much more. Constantly varied is deliberate, planned, and trackable. Think conjugate method...
4. Hero WODs- a terribly stupid idea for a terribly good cause. Can't we think of another way to remember the fallen? Something that doesn't involve destroying your body?
The list could go on, but you get the point. It seems to me that Miss Simmons got a bad taste in her mouth from her first few CrossFit experiences, which were valid, but tainted by red flag after red flag.
Red Flag #1- "... I got there and there were people attempting muscle-ups. No one was succeeding..."-
Probably because they were not strong enough/coordinated enough to do a muscle up! Duh! They should not be attempting a high-skill, dynamic movement on a dynamic plane without first demonstrating a high level of body-control, skill, and strength. This should have been stopped and addressed by a coach.
Red Flag #2- "The workout was going to do deadlifts, which I had never done... I got less than five minutes worth of instruction before weight was piled on. Afterward, I got five minutes of instruction on 'kipping pull ups' and kettle bell swings before I was given a 35# bell..."
Well, you probably should have been a grown-up and said "no" or walked out the door. Clearly, this was not a smart, professional, well run gym. At most gyms, potential clients must first complete a 2 week on-ramp program of some sort, in which they are instructed, corrected, and required to demonstrate skills before moving on to more advanced skills. The box you visited apparently did not. After spending time in the world of collegiate athletics, I know that form was often compromised. I watched athletes use atrocious form on the olympic lifts, squats, and really everything they could get away with, and it always made me cringe. When I asked coaches why they didn't back off the weight and allow their athletes to develop proper movement mechanics, I was told "they didn't have time to teach them" and "as long as they kept getting stronger and winning ballgames it didn't matter."
As a side note, I wonder how anyone who spent 4 years in collegiate athletics, and another 4 years in high school athletics, had never done a dead-lift. As one of the core and fundamental strength building exercises, it is a staple in many strength programs. Perhaps Miss Simmons should first inquire about her previous programming before ridiculing the programming of others.
Red Flag #3- "Then the timer started. I was constantly yelled at to go faster, to take shortcuts, and to do movements from which previous injuries precluded me..."
I feel like I don't need to say much about this one. Clearly, this coach/box was below standards. The sad thing is, many are. Coaches, be knowledgable about what you are coaching, and safe in your implementation of prescribed movements.
Throughout the rest of the article, Miss Simmons continues to speak to the lowliness of CrossFit and its coaches, as well as the sophistication of the strength and conditioning world. She reminds us that CrossFit coaches can get certified in a weekend, yet I would remind you that certification does not a coach make. Coaching is an art. It is the ability to look at an individual, assess their movement, and communicate to them in a way that gets them to move their body the way you want it to move. Every collegiate strength and conditioning coach that I've ever met thinks that they know how to teach the olympic lifts because they got their USAW L1 one weekend. Seriously? The most technical movement in all of sport, and you're going to learn how to teach it in 2 days? It's laughable. Yet they teach hundreds of incoming freshmen each year, often wrongly. What's sad is that many of the coaches cannot properly perform an olympic lift themselves. The point is that all coaches, both S&C and CrossFit, are called to a high standard of knowing what they are talking about before subjecting their athletes to certain movements.
Miss Simmons reminds us that "not a single [collegiate strength and conditioning coach] recommends CrossFit. Not a single one of them has ever given me workouts that look like CrossFit WODs..." To this, I say yes, and amen. You are an athlete at the end of the spectrum. You are at the top of your respective sport, and to that end your needs are different than that of the average Joe. For you to do a CrossFit workout would likely detract from your sport-specific gains. What you must remember is that the vast majority of CrossFit clients are not collegiate athletes. They are soccer moms, bankers, lawyers, doctors, students, teachers, regular old 9-5ers looking to increase their GPP (general physical preparedness.) They don't need the specification of an elite athlete. They just want to shed a few pounds of fat, and gain a few pounds of muscle. To the client who has been a couch potato since 1995 when he graduated high school, CrossFit is a way of introducing basic strength, gymnastic, and conditioning. The result? Leaner bodies, lower blood pressures, increased VO2 maxes, and (oh my gosh) a new group of like-minded friends.
The debate about the efficacy of CrossFit has raged on for years now, and I truly do see both sides of it. The numbers don't lie: shoulder injuries have gone up, as well as (I would assume) backs and other joints. I don't deny that many of these are attributed to CrossFit, or rather an under-prepared client attempting a high-skill/high-weight maneuver under the supervision of an under-prepared coach. Here's my beef with people saying that CrossFit is dangerous, and and therefore people shouldn't do it: it is based upon the premise that anything worth doing must be safe. Truthfully, I find it a bit humorous that we spend so much time talking about rhabdo, torn shoulders, and slipped disks from CrossFit. Why? Because how many concussions does football produce each year? Yet little kids keep strapping the helmets on! How many torn ACLs does soccer produce each year? Yet people don't hesitate to strap on the shin guards. How many deaths do cars produce each year? Yet I bet you don't hesitate to get behind the wheel. Why? Because we determine that the risk is worth the reward. I'm not going to sit here and lie, my whole body hurts right now. My shoulder is tweaky, my lower back is pumped up, my knees hurt, and my shins are all torn up. And I love it. I realize that not everyone does, but I do. I would rather be banged up, bruised, limping, achy, and borderline miserable than a couch potato. When I lift, I feel alive. I have fun! The pain is worth it to me. To some, it's not, and that's okay- you don't have to spend 2 hours in the gym pounding your body each day! CrossFit is unendingly scaleable! But each individual has to decide for themselves where the line is. When someone walks in a CrossFit gym and does 21-15-9 of pull ups and thrusters, they are assuming a risk. What they are also doing is saying "hey, I know my hands are going to tear, my shoulders are going to hurt, and I may puke, but it's worth it."
To some, the risk is not worth the reward, and to the athlete who is not as gung-ho about it, I say scale! Do lighter weight, lower reps, different movements, ect. Athletes need to remember that their coach is not a dictator- they can say no. Coaches should always have an athletes safety and best interest at heart. My athletes with previous injuries do different movements! My friend Steve, who herniated a disk several years ago, does walking dumbbell lunges on days where we squat. You learn to adapt, and to work around things!
What would be best, and most beneficial, would be for both sides to glean from one another. Rather than ridiculing CrossFit and it's coaches, what if the S&C community taught boxes how to properly program and implement? What if, rather than ridicule collegiate athletes for not squatting to proper depth, knowledgeable CrossFit coaches engaged in healthy dialogue with S&C coaches about the benefits and utility of the Olympic Style Squat? The most foolish man of all is the man that thinks he has it all figured out, and everyone else is wrong. If both sides would put down their swords, they might just learn a thing or two from each other.
Blessings.
Let me begin where Miss Simmons ends- "There is a sort of 'brainwashing' that occurs from the first time a person steps into a box that creates an 'us vs. them' mentality. Boxes have attempted to combat the bad reputation of CrossFit by saying that other gyms do bad stuff but their gym is different, their coaches know good form, and their gym focuses on safety. This is simply not true, and every single thing that I've posted in this article refers to every single gym that follows CrossFit. There are no exceptions, if you're following the WODs, it's not good for you, it's not safe, and you're putting your health in danger. Take it for what it's worth, but please believe that your box is not different, no matter what your coach says."
Well, there are several things wrong with this. I won't speak for other boxes, because I am not a coach of another box. I have a Bachelor's of Science in Applied Exercise Physiology from Texas A&M University, I am a Certified Strength and Conditioning Specialist through the N.S.C.A, I am a certified USAW Club coach, and soon will be a Level 2 Senior National Coach. I spent a year coaching at the University of Houston, where I worked with primarily the football and track team. During that year, I had the privilege of coaching several high-level athletes, including a first round draft pick, the 2012 National Indoor 400m dash champion, and over a dozen all-americans. If all that were not enough, I sought to further my education of the CrossFit methodology by taking the Crossfit Level 1 course and CrossFit gymnastics course. I'd like to think that qualifies me to teach a few folks how to move. At my box, we run 12 week strength cycles (we've done the Hatch Cycle before) designed to increase overall strength, layered with progressive conditioning pieces (WOD's). All of our programming is online and made available to the public.
Are there gyms that do not promote safety and have no sense of programming? Absolutely! I've been to them! But to say that all gyms are bad is not only naive, but outright foolish and disrespectful of the men and women who have devoted their lives to the assessment of movement. Don't believe me? Read this article that I posted for our box back in January, after attending the CrossFit gymnastics course.
I am no fool, and I fully believe that CrossFit HQ has some issues they need to address to better the CrossFit name. Anyone who watched or participated in Open Workout 14.3 knows what I'm talking about. Here are a few.
1. High volume olympic lifts and plyometric work- these movements are high skill, and should be treated with more respect rather than bastardized "for time". Yes, they fulfill the principle of moving "large loads long distances in short times," but there is more than one way to skin a cat. Keep these movements in the skill department, not conditioning.
2. Kipping/butterfly movements- these allow athletes who do not have a requisite level of strength, scapular mobility and control, and body awareness to perform high skill movements that often put them in a compromised position where the likelihood of injury is increased.
3. Lack of programming knowledge- "random" and "constantly varied" are two very different things. Random leads to initial gains, and not much more. Constantly varied is deliberate, planned, and trackable. Think conjugate method...
4. Hero WODs- a terribly stupid idea for a terribly good cause. Can't we think of another way to remember the fallen? Something that doesn't involve destroying your body?
The list could go on, but you get the point. It seems to me that Miss Simmons got a bad taste in her mouth from her first few CrossFit experiences, which were valid, but tainted by red flag after red flag.
Red Flag #1- "... I got there and there were people attempting muscle-ups. No one was succeeding..."-
Probably because they were not strong enough/coordinated enough to do a muscle up! Duh! They should not be attempting a high-skill, dynamic movement on a dynamic plane without first demonstrating a high level of body-control, skill, and strength. This should have been stopped and addressed by a coach.
Red Flag #2- "The workout was going to do deadlifts, which I had never done... I got less than five minutes worth of instruction before weight was piled on. Afterward, I got five minutes of instruction on 'kipping pull ups' and kettle bell swings before I was given a 35# bell..."
Well, you probably should have been a grown-up and said "no" or walked out the door. Clearly, this was not a smart, professional, well run gym. At most gyms, potential clients must first complete a 2 week on-ramp program of some sort, in which they are instructed, corrected, and required to demonstrate skills before moving on to more advanced skills. The box you visited apparently did not. After spending time in the world of collegiate athletics, I know that form was often compromised. I watched athletes use atrocious form on the olympic lifts, squats, and really everything they could get away with, and it always made me cringe. When I asked coaches why they didn't back off the weight and allow their athletes to develop proper movement mechanics, I was told "they didn't have time to teach them" and "as long as they kept getting stronger and winning ballgames it didn't matter."
As a side note, I wonder how anyone who spent 4 years in collegiate athletics, and another 4 years in high school athletics, had never done a dead-lift. As one of the core and fundamental strength building exercises, it is a staple in many strength programs. Perhaps Miss Simmons should first inquire about her previous programming before ridiculing the programming of others.
Red Flag #3- "Then the timer started. I was constantly yelled at to go faster, to take shortcuts, and to do movements from which previous injuries precluded me..."
I feel like I don't need to say much about this one. Clearly, this coach/box was below standards. The sad thing is, many are. Coaches, be knowledgable about what you are coaching, and safe in your implementation of prescribed movements.
Throughout the rest of the article, Miss Simmons continues to speak to the lowliness of CrossFit and its coaches, as well as the sophistication of the strength and conditioning world. She reminds us that CrossFit coaches can get certified in a weekend, yet I would remind you that certification does not a coach make. Coaching is an art. It is the ability to look at an individual, assess their movement, and communicate to them in a way that gets them to move their body the way you want it to move. Every collegiate strength and conditioning coach that I've ever met thinks that they know how to teach the olympic lifts because they got their USAW L1 one weekend. Seriously? The most technical movement in all of sport, and you're going to learn how to teach it in 2 days? It's laughable. Yet they teach hundreds of incoming freshmen each year, often wrongly. What's sad is that many of the coaches cannot properly perform an olympic lift themselves. The point is that all coaches, both S&C and CrossFit, are called to a high standard of knowing what they are talking about before subjecting their athletes to certain movements.
Miss Simmons reminds us that "not a single [collegiate strength and conditioning coach] recommends CrossFit. Not a single one of them has ever given me workouts that look like CrossFit WODs..." To this, I say yes, and amen. You are an athlete at the end of the spectrum. You are at the top of your respective sport, and to that end your needs are different than that of the average Joe. For you to do a CrossFit workout would likely detract from your sport-specific gains. What you must remember is that the vast majority of CrossFit clients are not collegiate athletes. They are soccer moms, bankers, lawyers, doctors, students, teachers, regular old 9-5ers looking to increase their GPP (general physical preparedness.) They don't need the specification of an elite athlete. They just want to shed a few pounds of fat, and gain a few pounds of muscle. To the client who has been a couch potato since 1995 when he graduated high school, CrossFit is a way of introducing basic strength, gymnastic, and conditioning. The result? Leaner bodies, lower blood pressures, increased VO2 maxes, and (oh my gosh) a new group of like-minded friends.
The debate about the efficacy of CrossFit has raged on for years now, and I truly do see both sides of it. The numbers don't lie: shoulder injuries have gone up, as well as (I would assume) backs and other joints. I don't deny that many of these are attributed to CrossFit, or rather an under-prepared client attempting a high-skill/high-weight maneuver under the supervision of an under-prepared coach. Here's my beef with people saying that CrossFit is dangerous, and and therefore people shouldn't do it: it is based upon the premise that anything worth doing must be safe. Truthfully, I find it a bit humorous that we spend so much time talking about rhabdo, torn shoulders, and slipped disks from CrossFit. Why? Because how many concussions does football produce each year? Yet little kids keep strapping the helmets on! How many torn ACLs does soccer produce each year? Yet people don't hesitate to strap on the shin guards. How many deaths do cars produce each year? Yet I bet you don't hesitate to get behind the wheel. Why? Because we determine that the risk is worth the reward. I'm not going to sit here and lie, my whole body hurts right now. My shoulder is tweaky, my lower back is pumped up, my knees hurt, and my shins are all torn up. And I love it. I realize that not everyone does, but I do. I would rather be banged up, bruised, limping, achy, and borderline miserable than a couch potato. When I lift, I feel alive. I have fun! The pain is worth it to me. To some, it's not, and that's okay- you don't have to spend 2 hours in the gym pounding your body each day! CrossFit is unendingly scaleable! But each individual has to decide for themselves where the line is. When someone walks in a CrossFit gym and does 21-15-9 of pull ups and thrusters, they are assuming a risk. What they are also doing is saying "hey, I know my hands are going to tear, my shoulders are going to hurt, and I may puke, but it's worth it."
To some, the risk is not worth the reward, and to the athlete who is not as gung-ho about it, I say scale! Do lighter weight, lower reps, different movements, ect. Athletes need to remember that their coach is not a dictator- they can say no. Coaches should always have an athletes safety and best interest at heart. My athletes with previous injuries do different movements! My friend Steve, who herniated a disk several years ago, does walking dumbbell lunges on days where we squat. You learn to adapt, and to work around things!
What would be best, and most beneficial, would be for both sides to glean from one another. Rather than ridiculing CrossFit and it's coaches, what if the S&C community taught boxes how to properly program and implement? What if, rather than ridicule collegiate athletes for not squatting to proper depth, knowledgeable CrossFit coaches engaged in healthy dialogue with S&C coaches about the benefits and utility of the Olympic Style Squat? The most foolish man of all is the man that thinks he has it all figured out, and everyone else is wrong. If both sides would put down their swords, they might just learn a thing or two from each other.
Blessings.
Friday, May 16, 2014
Adaptation and Progressive Overload
By now, most of you are a week deep into this program, and likely you aren't feeling too hot. I have had several of you mention to me that you feel "sore, tired, lethargic, overwhelmed, ect..." I'm sure you are beginning to wonder if you are cut out for this, or if it is too much for you. Let me assure you that you are, and that this is exactly how you are supposed to be feeling right now!
What you are experiencing is the first stage of the general adaptation syndrome. In this stage, your body is freaking out trying to figure out what this new stress (a good stress, but a stressor nonetheless) is, and it is rapidly trying to keep up. You should feel fatigued, sore, and slow. We are trying to put on muscle mass right now, so the volume is high! I know it is tempting to "take a day off so you can recover" but that is exactly what we do not want! Right now, I don't want you to be recovered when you enter the gym! If you are, you aren't training hard enough to progressively overload your body. We need to get you to the point where your body enters stage 2 of the GAS, where you start to not only survive, but thrive. This is where real gains are made!
I am a believer that there is no such thing as overtraining. "Overtraining" is simply under-recovering. You should be eating a lot- protein and carbs are your two new best friends. Learn to love them. Again, give your body a reason to grow (eat a lot!) and it will! Hydrate! Sleep!
Dig in deep. It will take a few weeks for you body to get used to. Think of it this way- when you first started crossfit, you did 10 air squats, 10 burpees, 10 pull ups, and the next day you thought you were going to die because you were so sore. In time though, your body adjusted to a point where this no longer served as a good workout, but rather a good warmup. So now you can do 10 front squats with 135, 10 burpee box jumps, and 10 bar muscle ups. Adaptation. Give the body a reason to grow, and it will.
"Absent a new stress, the body has no reason to change. You can't do the same cardio routine for 2 years and expect changes. You can't lift the same 10lb dumbbells for 5 years and expect any changes."
What you are experiencing is the first stage of the general adaptation syndrome. In this stage, your body is freaking out trying to figure out what this new stress (a good stress, but a stressor nonetheless) is, and it is rapidly trying to keep up. You should feel fatigued, sore, and slow. We are trying to put on muscle mass right now, so the volume is high! I know it is tempting to "take a day off so you can recover" but that is exactly what we do not want! Right now, I don't want you to be recovered when you enter the gym! If you are, you aren't training hard enough to progressively overload your body. We need to get you to the point where your body enters stage 2 of the GAS, where you start to not only survive, but thrive. This is where real gains are made!
I am a believer that there is no such thing as overtraining. "Overtraining" is simply under-recovering. You should be eating a lot- protein and carbs are your two new best friends. Learn to love them. Again, give your body a reason to grow (eat a lot!) and it will! Hydrate! Sleep!
Dig in deep. It will take a few weeks for you body to get used to. Think of it this way- when you first started crossfit, you did 10 air squats, 10 burpees, 10 pull ups, and the next day you thought you were going to die because you were so sore. In time though, your body adjusted to a point where this no longer served as a good workout, but rather a good warmup. So now you can do 10 front squats with 135, 10 burpee box jumps, and 10 bar muscle ups. Adaptation. Give the body a reason to grow, and it will.
"Absent a new stress, the body has no reason to change. You can't do the same cardio routine for 2 years and expect changes. You can't lift the same 10lb dumbbells for 5 years and expect any changes."
Subscribe to:
Posts (Atom)