Sunday, December 27, 2009
Over the course of the past year, the BTWG workouts have continued to evolve and develop with the inclusion of the principles of CrossFit and CrossFit Endurance. I began training with CF workouts last January, and went full-on with CF in late March, early April, I then attended a Level I certification in September. Realizing the value of this style of training, I revised the workouts to include some elements of CF.
In my upcoming "Indy Mini Marathon/CrossFit Training Program", all the training is based on the principles of BTWG, CrossFit and CrossFit Endurance. While the response has been great thus far and several people have already applied, I find that many die-hard endurance athletes want to cling to their old method of training with LSD workouts (Long Steady/Slow Workouts) and sport specificity (running to be a better running, riding to be a better cyclist, etc.). Fair enough! I too had a hard time breaking out of my old thought process. I understand the fear associated to change. Why listen to someone like me who isn't a top tier athlete? Why follow a training plan from someone who doesn't even run a sub-90 minute half marathon and isn't even close to qualifying for the Boston Marathon? Again, fair enough. I get it. How about listening to a "real" coach, such as Lance Armstrong's coach, Chris Charmichael? Check out his new book, "The Time Crunched Cyclist" or the following interviews:
While Charmichael isn't exactly CF/CFE, he's on the right track and helping to bring this format of training into the endurance community. When Charmichael talks, people listen.
So, what about all this CF training? Why bother with power lifting movements such as the hang clean, the snatch, overhead squats? Why do burpees and pull ups? Why do high intensity circuits or maximal efforts? Why do workouts that are short and leave you in a heap on the ground? Why swing a kettlebell, isn't that for Neanderthals? Check out this picture of a typical muscle head swinging a kettlebell, I mean, really, who does this stuff?!?!?!
Oh, wait... hold on a sec. What's that? That's Lance Armstrong swinging a kettlebell? That's an Olympic weight set and a GHD machine in the background? That's his garage? Oh... I see. I thought it was a CF gym. My bad...
Well then, check out this workout session of some jack ass doing a high intensity workout with weights. You would never catch a world class endurance athlete doing anything like this:
NOTE: if the video does not appear, just click on the words "Lance Armstrong" and it should take you to the video. Also, Lance's form on his hang power cleans SUCKS. Who's coaching this guy : ) Seriously, it's really, really bad. Most of my CF crew would put him to shame.
What's that? That's Lance... again? Crap!
Sarcasm aside, as much as I hate to use Chris Carmichael and Lance as leverage to make my point... well, it helps to make my point. Carmichael's program and Lance's strength workouts are not exactly CF/CFE, but they do come from a similar base of short, intense workouts that deliver maximum results and this is exactly the approach I take in coaching my clients and CrossFitters.
The next round of CF classes begin January 4th and the Mini Marathon training begins January 23rd. If you are interested in either, or both, be sure to contact me right away or shoot me your questions: firstname.lastname@example.org.
Monday, December 21, 2009
This time of the year is the peak season for people giving me excuses. Here are the most recent:
- "With the 'bad' weather I haven't been as active"... Oh really? Humm, that's funny. I live in the same town as you but I haven't missed a single workout due to "bad" weather. I have a list of clients who have yet to bail on their workouts, even their outdoor running on account of the weather.
- "There have been so many office carry ins, family parties, and (fill in the blank) that I have really strayed from my nutrition program"... Is that right? I, too, have been at several parties, and for the last week Jody have been baking all sorts of cookies and treats and I've been able to stick to my program. Have I enjoyed a few treats along the way? You bet 'cha, but I've actually continued to maintain and lose weight over the past 4 weeks. I guess you atttend different parties than I do, the ones where they actually hold a gun to your head and force you to eat things you don't want and eat more calories than you should.
- "Its the holidays..." Yeah, and? Using the holidays as an excuse is just that, an excuse. These days we have a holiday about every month, or other special occasion. Use this as your excuse and you will NEVER achieve your wellness goals.
- "The shorter daylight hours has really made it hard to get my workouts in". See my response to the first example.
Sure, the sh**ty Indiana winter weather makes it more challenging to get outside to train, yet with a plan and minimal gear, it's no big deal. See my previous post on "Dressing for Success". And, yeah, it is tough to follow your nutritional plan when there are land mines all around you and temptations around every corner. Again, with planning and awareness you can navigate through the holidays with no damage to your well-being.
I get it, it is difficult at times. And I also get it that the holidays only come once a year and we want to enjoy the season, our friends/family and treats. It's all good IF you have a plan, stick to your food intake budget, stay active and take a stand for your health. Have ONE cookie and move on. Enjoy it for what it is; savor it and let it go. You don't need 10 of them just because you only get them once per year! Have your treats on a free day and make sure you earn it by being active and disciplined the rest of the week. The point is to avoid the victim mentality and the excuses that can come this time a year.
Happy Holidays. Merry Christmas. And stay tuned, there are loads more great things coming our way!
Friday, December 18, 2009
Read Here: http://news.yahoo.com/s/livescience/20091217/sc_livescience/happieststatesrevealedbynewresearch
In a study of "Happiest States", of the 50 states and the District of Columbia, Indiana ranked 47th! As in, almost dead last! Heck we even finished behind Illinois and Ohio! I had a hard time believing that people living in hell-holes like Hawaii or Florida could finish ahead of us - all that yucky sunshine and heinous ocean views, who could be happy living there?!?!. But, to finish behind the arm pit of America, Ohio? Come on! Now I'm depressed...
Enjoy : )
Thursday, December 17, 2009
"I wanted to let you know the results from the race. There 75 women between the ages of 45 and 49 who were running the race on Saturday and yours truly came in 12th!! I ran a 9:07 pace which is slower than in years past but not a bad place to start out for the mini marathon training. The fastest woman in our age range was 7:44 pace. I never ran at that fast of a pace ever, but it is something to shoot for. Overall, I am quite pleased with myself.
The interesting thing about road races, older woman are awesome participants. The top two WINNING Female of the race on Saturday were 39 and 38!!! (The top three winning men were all in their 20s). The first OLDER woman (post 20s) to finish was 51 and she came in 159 out of a 1800 plus field with a 7:01 pace. I am telling you, watch out for the middle age woman. She is the one to BEAT!!!!"
Watch out, dudes, the ladies are hot on our heels!
Tuesday, December 15, 2009
INDY MINI/CROSSFIT TRAINING PROGRAM
JANUARY 16th – May 8th, 2010
WARNING: This is not your conventional approach to training for the Indy Mini Marathon; if you are looking for the traditional approach, please look elsewhere.
In addition to a weekly written training program, participants will also have access to weekly group workouts, email correspondence with their coach, nutrition advice, pre/post race support tent at the finish line, tech shirt, and more.
· Must be in good physical health, meaning you are not under a physicians care for serious health issues, if you are, your doctors permission will be required before acceptance into the program.
· Depending on your current activity level and health/medical risk factors, your doctors permission to participate may be required
· Access to strength training equipment, including: dumbbells, barbells (Olympic weight set is ideal), jump rope, exercise mat.
· Must currently be capable of walking or running 3 miles
· “No Excuses!” attitude – a willingness to work hard and accept coaching and feedback, then apply what is suggested
What you get in this program:
· Weekly training guide which will include your weekly running schedule as well as CrossFit-based workouts and yoga/stretching sessions
· 45 minute CD with a weekly “Yoga for Runners” session
· Weekly training sessions each Saturday at 10:30a.m. These sessions will vary from week-to-week and may include running, interval training, hill work, CrossFit workouts, weights, kettlebells, calisthenics, yoga/stretching, and more. Location may vary each week; most workouts will take place at Eagle Creek Park or at a designated location in Brownsburg or other Indy location.
· Tech shirt to wear at training sessions and on race day
· Pre/Post race support tent with refreshments and more. Leave your items here prior to the race or stow gear you want at the finish
· Optional: 2-3 workshops offered during the 16 weeks. Attendance of these workshops is optional and there is a separate fee to participate. Dates, locations, and fees to be announced. These workshops will focus on running technique, shoe selection, hydration/nutrition, and other topics pertinent to your race.
· Weekly eNewsletter from Coach Chris with training tips and more
Who is this training for?
· Those with a limited amount of time to train yet want to get the most bang for their training buck (time and energy)
· Those who embrace coaching and excel with team support
· First time half marathoners who want to do more than “just finish” the race; they want to do their personal best!
· Runners interested in a fresh, cutting edge approach to training for a mini marathon and perhaps set a PR at the Indy Mini
What is the cost?
The base level fee for the 16 Week program is $125, which includes everything listed above. Workshops or private coaching fees are separate and will be announced at a later date. Please contact me if the fee is a concern or limiting factor for you.
To apply, simply email Chris and receive further instructions.
Friday, December 11, 2009
Hard work =Results
Interested in joining us for some CF "fun"? Email me: email@example.com
For more pictures from last nights WOD visit our CF blog: www.crossfitbtwg.blogspot.com
Thursday, December 10, 2009
Cold weather and shorter daylight hours are no excuse to bail on your walking/running outside. In this article, I share strategies to help you stick to your training plan through the winter. Why sacrifice your fun and fitness when you don't have to?
- How long are you working out? Most people can deal with the cold for a 30-60 minute run if you plan ahead. There are a few of us crazy enough that we will run for several hours in the cold. This requires more practice and more planning, yet it can be done!
- How cold is it?
- Is it windy? Wind strips heat from the body very quickly, so it's important to plan ahead.
- Is the sun shining?
- What kind of terrain are you on? Running on hilly terrain generates more heat. Running on flat, open roads makes it tougher to stay warm.
- We all have different metabolic systems and lean body mass, both of which contribute to how much heat you generate during exercise.
- How much "natural insulation" a.k.a. body fat, are you carrying around with you?
This month marks my one-year anniversary (UPDATE: NOV 2009 MARKS MY TWO YEAR ANNIVERSARY) of getting back to running as my primary vehicle for aerobic conditioning. Over the past year, 100% of my runs have taken place outside. I've gone running in the rain, in 90+ degree weather, and I've gone running when it's dark and drizzling ice. The only weather related condition that has caused me to postpone an outdoor run was on two occasions when there was ice on the ground. And this year, I've come up with a plan to work around that. I've purchased a set of the "YakTrax® Pro".
A couple things to watch when seeking out your shell include getting a jacket that is well ventilated. Ventilation is crucial. Look for back panels that vent and, ideally, either "pit zips" which are zippers under each arm which you can open and close to allow heat to escape, or at a minimum ensure there are vents in the arm pit area of the jacket.
"What about 'my other half'"?
The important thing is to be smart and avoid wearing shorts on really cold days. Below temperatures in the mid-30's, exposed legs will cause you to lose heat too quickly, making it difficult to remain warm. Plus, it is crucial to keep you joints warm otherwise you become more prone to injury to your knees and hips. Research actually supports that running in shorts in cold weather diminishes overall performance. So, don't try to be a tough guy/gal. Cover up for Pete's sakes!
Give cold weather the finger.
Practice, Practice, Practice...
Monday, December 7, 2009
I've coached Joe over the past year as he completed Project: Bridging the Wellness Gap, as well as a three month custom program leading up to Tecumseh. Joe was a dream athlete to coach for this race and I couldn't be more proud of him.
I look to have a race report from Joe and post it here in the next few days.
Way to go, Brother!
Wednesday, December 2, 2009
- CrossFit-inspired training in Brownsburg. These classes have been running over the last 3 months and have been a huge hit. So, I'm looking to expand the schedule at the first of the year. If you have an interest in attending, please contact me right away. The classes run in a four week series and the fee is $10 per class, paid in full at the first session. These classes are appropriate for ALL FITNESS LEVELS as they are scaled to your ability. CrossFit is a form of high intensity training utilizing functional strength movements, body weight exercises, kettlebells, running, power lifting, Olympic lifting, and more. These classes will take your fitness to the next level whether you are looking to lose a few pounds, improve your health, or participate in sport. I hope that doesn't sound too much like an info-mercial, but it's the truth. If you express an interest, I will give you the rest of the details. You can also check out my (now-not-so) underground blog at www.crossfitbtwg.blogspot.com
- Indy Mini Training Program - "by popular request", I am willing to offer a training program for the Indy Mini, which is in May. Whether you are doing your first Indy Mini or looking to set a PR, this program will be for you. In addition to the weekly training guide, there will be instructional sessions you can attend as well as group runs and a team jersey. Again, if you are interested, let me know right away. Training will be based on CrossFit, CrossFit Endurance and Bridging the Wellness Gap, not your conventional training programs - it will involve strength training, yoga, nutrition, and running. If you are looking for the traditional mini training program, look elsewhere - they are a dime a dozen. Fee to be announced.
- Project: Bridging the Wellness Gap - the next round of the Project will launch at the end of January. If you, or anyone you know is interested, contact me. Application dates will be announced soon. For more information you can visit the BTWG web site: www.BridgingTheWellnessGap.com