Roving Athletics

Do You Train For Strength Or For Size?

Wed, 15 May 2013 12:22:45 -0700

One of the best explanations I’ve come across on the difference between training for strength (powerlifting or olympic lifting, for example) and training for size (bodybuilding, typical gym stuff) is by Coach Nick Tuminello:

“Our general rule of thumb when training for strength is: The reps (predominantly) should be low (6 or less) and the resistance load should be high to create what is primarily an aneuromuscular training stimulus.

Our general rule of thumb when training for size (i.e. Bodybuilding) is: The reps (predominantly) should be medium to high (8 and up), the load should allow you to get those reps with good control w/o using momentum or the help of other muscles, to create what is primarily a physiological training stimulus.”

Oh, and this gem.

“We think of the body as a computer with strength training being more about upgrading your software (your CNS) than it is about the hardware (your muscles).

Put simply, strength oriented training (like Powerlifting) can be thought of as improving your central nervous system’s (CNS) ability to bring more muscle into the game through increased motor unit recruitment.”

I love this. It’s simple and clear. It gives you all the information you need to make a decision on rep ranges based on your specific goals.

Now, this doesn’t mean that there isn’t carryover from one rep range to the other. You will get a little bigger, even if you work the low rep ranges. And you will get a little stronger if you work the higher rep ranges.

Read Nick’s whole piece here to get more of his take of the differences between strength and size training.

Plus, you’ll get to sound smarter and more knowledgeable than the meatheads at the gym. Like you’re not already?

PR Friday: Bulgarian Split Squats (Again)

Mon, 13 May 2013 06:58:46 -0700

It’s another belated PR Friday! Last week, I managed to add 20 lbs on to my Bulgarian Split Squat, for a total of 120 lbs for five repetitions.

It’s been a little over a month since I did 100 lbs for five repetitions on each leg, and it’s been really tough increasing that weight. But, my low back is feeling great and holding up, and I’m still chasing that 200 lbs goal for the end of this year. Yeah, that’s one 100 lbs dumbbell in each hand.

This video shows me driving off of the left leg. I did five reps no problem. When I tried the same exercise on the right leg, I was only able to three repetitions, and they were really ugly.

Performance Or Looking Good? Why Not Both?

Mon, 06 May 2013 14:24:00 -0700

“I don’t care about performance, I just want to look good.”

Maybe you’ve said this (or just thought it), I know I’ve heard it. But here’s the thing: when you chase performance and health, a nice by-product is good body composition.

It’s not the same when you invert it. You can look great and still be weak and unhealthy.

Karl Gotch used to call these “counterfeit muscles.” They “look like a million bucks but ain’t worth a dime.” Do you really want counterfeit muscles? Really?

So let’s come to this agreement: how about you chase the below numbers in the gym which, I believe, will conspire to give you pretty good body composition.

Men:
1x - Bodyweight Press
1.5x - Bodyweight Bench Press
2x - Bodyweight Back Squat
2.x+ - Bodyweight Dead Lift
25 - Strict pull-ups

Women:
.5x - Bodyweight Press
1x - Bodyweight Bench Press
1.5x - Bodyweight Back Squat
2x - Bodyweight Dead Lift
20 - Strict pull-ups

Or how about this one:

Men:
1.5x - Bodyweight Bench Press
1.5x - Power Clean
1.5x - Front Squat
25- Strict pull-ups

Women:
1x - Bodyweight Bench Press
1x - Power Clean
1x - Front Squat
20 - Strict pull-ups
I can’t picture anyone with these numbers who wouldn’t look like a superhero.

The eating, sleeping and training you would have to do to attain these numbers are conductive not just to health but to great body composition with thinking about it. I believe you can get rock solid not just if you attain these numbers, but as you train to get them.

But what about diet? You might be asking. But the prescription is already in there: By eating what you’d have to eat to build enough muscle to do the lifts prescribed above, you won’t get too thin or scrawny.

Conversely, by eating what you need to eat to stay lean and light enough to perform the pull-ups, you won’t run the risk of getting bigger than you might want to be, either.

Will it be easy to attain these numbers? Hell no. In fact, I’ll be hard as hell.

Think it’s impossible? OK, I’ll bite. Let’s say you shoot for these numbers for a year (Note: it will take longer than that), and you don’t attain them. In fact, you fall waaaay short. After that year you’ll still have made a lot more progress that if you hadn’t tried at all.

My advice: join a gym, hire a a competent trainer, and learn the movements above. Attending YouTube and Google universities is also a good idea.

Check out Nia Shanks: Lift like a Girl. While she is a straight up competent lifter and coach for anyone, she has especially good insight for women starting a lifting program. There are great demos on her youtube page as well.

Now grab one of those groups of movements, and start in on them.

"Make do with what you have and adjust accordingly"

Thu, 02 May 2013 12:44:58 -0700

The other night, I came home from a busy day of training folks, only to encounter one of the most dedicated athletes I’ve seen in a long time.

As I walked to the front gate of my building, my downstairs neighbor came from the other side to open it for me, but she didn’t head outside: she turned back around and went back up the stairs.

This struck me as odd, because typically tenants of my building don’t come down the stairs just to open the gate for their neighbors.

“What are you doing?” I asked her (it sounded nicer than it might here.)

“Oh, just walking some stairs,” she replied.

This was inspiring, and just plain badass. Let me tell you why I think so.

This person:

Goes to school
Works
Takes care of her two parents (all three of them live in a one bedroom apartment. She is the main bread winner.)
Does not have a gym membership
Has limited time
Has no finess equipment
Has no trainer

And yet, she has made the decision to start an exercise program by walking up and down the stairs in her apartment building.

When I told her how inspiring this was, she said “sometimes when you really want something and don’t have the means to do it the way you’d like, you have to make do with what you have and adjust accordingly. At least that’s how I try to think about it.”

Like I said, badass.

Movements That Have Stood The Test Of Time

Fri, 26 Apr 2013 14:37:00 -0700

I’ve been working out since the mid 80s. I was 14 or 15, got a weight set from the local sporting goods store, and started bench pressing six days a week so I could have the biggest chesticles on the block. I’m still waiting for this to happen.

In the 25 years since then I’ve seen a lot of fitness trends. Some old things came back around (the kettlebell swing was the first exercise I ever learned!), some new stuff comes along, not always to stay (remember Tony Little’s Gazelle?)

Here are my picks that have survived the ebbs and flows of time and popularity:

The Power Lifts (and their variations)

The Press, Bench Press, Squat, and Deadlift.

These babies are about as basic as you can get in terms of picking up and moving heavy things. They produce great results, fit well into the natural movement mechanics of humans, and have great carryover into life, work, and most sports. Bottom line: they make you stronger and are just plain cool. Your muscle mass is your metabolism, get more of it.

While some argue that Olympic lifting may be better (and they may be right), the powerlifts have them beat on equipment needed, space, learning curve, and coaching.

Bodyweight and basic gymnastics movements

The air squat, push up and pull up.

What is more “functional” than squatting down to pick something up, pushing yourself off the floor, or pulling yourself up onto a tree branch or higher surface? Functional training at its core.

Sprinting

The 50, 100, 200, 400, and 800 meter.

Notice I said sprinting, not running. We are built for short bursts of sprinting. You don’t want to tell(trick) your body to think you are running from a bear for 90 minutes.

Don’t buy it? I urge you you do your own research. Look at the physique differences between the short distance and long distance athlete.

And for you calorie counting, cardio junkies out there saying “sure the sprinters are bigger. But I don’t care about that, I just want fat loss.” You’ll aso notice the sprinters are much LEANER as well. Sprinting is just a great time saver over distance running too.

While I listed these movements as the clear winners, that’s not to say that I don’t think yoga, pilates, dance, olympic lifting, kettlebells, core specific work, or bodybuilding don’t have value. In fact I believe that they have tremendous value. I just think that in terms of minimal equipment, learning curve, time, results, and plain bang for your buck, these three movement groups are the best.

You could just do these movements (and many have) for the rest of your life. It would be a little boring, but it would work.

So what’s more important: Tried and true, and almost guaranteed, results OR not being bored?

(Belated) PR Fridays: 100 Lb Weighted Pushups

Mon, 22 Apr 2013 12:01:00 -0700

It’s a belated PR Friday! I was too transfixed by the events unfolding in Boston Friday afternoon to write a blog post. But on Friday morning at the gym, I hit a personal record (PR) I want to share with you.

Lately I’ve been doing “finishers” after my bench workouts consisting of weighted pushups. So Friday I decided to push it and find my five rep max on this. It ended up being an even 100lbs.

I wrapped two 45lbs. plates and one 10lbs plate in a yoga mat to keep them from sliding around on each other or off me. I then had a colleague load it on to me.

The interesting and challenging part of doing this exercise is obviously the pressing, maintaing a good midline position, and making sure to get to a proper depth.

For me, the first thing to fail in the weighted pushup is my midline, in contrast to the bench press, where the first thing for me to go are my triceps.

If you can easily do a full set of push-ups already, give these a shot! I think they are a great lie detector and give you some great feedback on where you may be lacking strength.

A Gym Rogues Gallery: The Two Types Of Inefficient Training Programs

Thu, 18 Apr 2013 12:28:00 -0700

I see this everyday at the gym. In terms of inefficient training programs, there are basically two types of people:

The Old Faithful Workout

I’ve been working out at my neighborhood gym on and off since 1994. There are people there that have been doing the same program since I have been going there. For example, there is one guy in the gym I see a few times a week, nice guy, who has been doing the exact same bench press routine for at least a year. Three sets of five repetitions with 165 lbs. He hasn’t added any weight to the bar in a year. That’s not progress.

Exercise bunnies

These folks are the exact opposite. They are always hopping from one program to the next. They say they are “bulking” one week, “cutting” the next, hitting the “core” the week after that, and then they announce that they are taking a “dyno-max functional stability ball course” the next.

Oh, by the way, they are ALSO training for a powerlifting meet and a marathon…on the same weekend.

The one thing these two groups have in common is that they never make progress. They either have been on the same program for months or even years OR they never stay on a program for more than a couple of weeks.

So, what is the solution? What’s too long to stay on a program? What’s too short?

What’s too long to stay on a program?

Too long is when it’s worked for a while and now it’s not, or hasn’t for a couple weeks. Take a week off, tweak or change your program a bit, and hit it hard again.

How do I tweak it?

Depends. A good way to tweak a strength program is to back off the weights about 10%, change one or two exercises (example: switch barbell bench press to dumbbell bench press), or maybe exercise order, and then start up again.

What’s too short?

One or two weeks is too short, in my opinion. No real progress can be made in that time. There may be a nice honeymoon period every time you start a new program, just because it is so new, but if you give it six weeks and some real, lasting progress will be made.

The bottom line is, if a program isn’t working for you, why keep doing it?

PR Friday: Bulgarian Split Squats

Fri, 05 Apr 2013 09:41:02 -0700

This is the first of what I hope will be an ongoing series called PR Friday.

Friday is the day I go for a PR (Personal Record) in a lift or movement. I did not invent this type of post. A lot of people shoot for PRs on Fridays, and lots of people write about it.

I started doing the R.F.E.S.S. (or Bulgarian Split Squats) a while back to replace my normal back squatting. They are easier on the lumbar spine and really hit the quads. For the time being, this is my bread and butter leg exercise.

Today I went for and hit 5 reps with 100lbs. This was a huge PR for me. While not a huge lift for some, or by any powerlifting standards, it was for me.

While the 100lbs. dumbbell may look big and intimidating (I’m shooting for 200lbs. for 2013), like every beginner, I started with only a 5 lbs. dumbbell a few months ago. [Correction: I started with zero weight and only 5 reps on each leg, and my legs were completely destroyed for a few days]. I can’t recommend them enough. You’ll be shocked at the kind or progress you make.

But enough about me, what PRs did you hit today or this week? It can be a lift, distance, time, or walking around the block. Email me or @ me on twitter.

I always think ANY PR is the biggest PR in the world… to one person.

Three Little Changes That Improved My Health And Performance

Fri, 29 Mar 2013 11:45:00 -0700

Here are three things that I’ve adopted over the last 18 months that have changed my health and performance.

My main quantifiers when I introduce a new variable have always been: How do you 1) look, 2) feel and 2) perform.*

When all three are off the charts (especially the feel and perform part), my body is saying to me “keep doing whatever you are doing.”

The Paleo Diet

I know it’s all the craze (or the anti-craze) right now. But I have to tell you that my body (and brain for that matter) has never responded so positively to any way I’ve eaten…ever. I’ve been on a lot of diets (vegetarian, vegan, raw, etc.), but this doesn’t feel like a diet (although I know I sound like an infomercial). And, without going into too much detail, my health definitely improved. My doctor agreed.

While there is still some small debate on exactly how many animal lives would be lost if you go paleo (which involves eating animals) as opposed to, say, going vegan (no animal products of any kind), there isn’t much debate on whether there will be more pain and suffering by eating animals. Even the best most ethical, non-factory farmed livestock will suffer and die when this decision is made.

If Paleo IS the Holy Grail (and while I feel fantastic, and believe in this stuff, there needs to be way more research and concrete evidence), the decision one must make is, at least in my opinion:

“Is your health and longevity worth the loss of life?”

“Can — and will — you do more good on this earth with this new found health and longevity?”

For many of you, I am sure, going against your religious, ethical, or philosophical beliefs and deciding to eat animals will not be worth it. However, after a long internal debate, it was for me.

Even if you decide not to eat animals, I would still urge you to try and give up grains, legumes, and dairy for 30 days and see how you look feel and perform. What have you got to lose?

I am certainly going to keep tabs on further research in this area, and I am not going to try to explain the entire thing to you when there are far more people out there who explain this professionally. It just plain makes sense to me. (Though, to be fair, I’m only about 80/20 on Paleo. I do love me some Safeway coconut creme pie.)

Check out: Robb Wolf

Mark Sisson

Loren Cordain

Currently reading: The Paleo Coach (love it)

Single leg training

I’ve always had two things hold me back in my training: terrible back problems since I was in my teens, and the genetics of an ostrich when it comes to leg size and strength.

I thought my squatting and deadlifting days were over a few months back when I suffered from yet another in a series of low back tweaks. But when I dug deeper into what was making making me re-injured, I kept running into the same two reasons: 1) too much of a load, and 2) the low back being the weak link and limiting factor.

When you train on one leg at a time, you cut the spinal loading in half. You can also keep the low back in a safe position, because the non-functioning rear leg is supported and is keeping the lumbar spine in extension.

I know this protocol may not be for all folks, but for those of us with low back issues and those of us in the semi-geezer demographic, I highly recommend it.

Check out: Anything by Ben Bruno Ben has written about his history of low back issues here. His last few posts on T-Nation: here, here, and here. Or google: single leg training or unilateral training

Sleeping at least 8+ hours a night

Now while Laverne here always chased and accomplished sleeping more that eight hours a day (and about 10 at night), most of us would be so lucky.

I know, I know. This is the toughest. But it really helps. When you sleep more your nervous system is rested and you have more energy when you’re awake. Quality sleep reduces stress and generally makes you feel better.

Black out the bedroom windows with tin foil. Yes, your neighbors will think you are a pot grower or a serial killer, but you will sleep like a baby. I use any kind of sleepytime tea (I like Yogi Bedtime), a magnesium/calcium drink ( I like Natural Calm) , or even a low dose of melatonin from time to time to get to sleep at a decent hour.

Read: Lights Out: Sleep, Sugar, and Survival Good posts on sleep here by Mark Sisson.

Will these changes work for you? What have you tried that improved your health and performance? Let me know at tim@rovingathletics.com.

*By “perform” I don’t just mean squats, bench presses and pullups. It’s any day-to-day physical activity that has improved. Although I think bench presses and pullups can be a good window into how less strenuous activities are improving.

What's The Point, Really?

Thu, 21 Mar 2013 11:30:00 -0700

Every once in a while, someone asks me why I think it’s so important to work out and to teach other people how to work out.

The question is so bizarre, obvious and long I sometimes don’t know how to answer. Why wouldn’t you want to get stronger, fitter, more flexible, etc.?

Then I recall a great line by Mark Rippetoe, when he was asked this question.

Because Strong people are harder to kill and generally more useful.

While I can’t top that line, here is my short list on why to exercise, and more specifically through strength training.

• Lifting heavy things makes everyday things (groceries, bag of dog food, furniture, things in the yard, children) easier.

• Your muscle mass IS your metabolism. When you have more muscle mass your resting caloric burn is greater. Who doesn’t want that?

• You learn about yourself when it’s just you and the barbell. There are no referees, no special equipment, no teammates. It’s just you vs. gravity.

To sum this up, achieving personal bests in the gym will have a great confidence carryover into other aspects of your life. So think about that the next time you’re tempted to skip a workout because, “what’s the point, really?”

What's More Important: The Weight On The Scale, Or The Weight On The Bar?

Tue, 12 Mar 2013 13:08:20 -0700

I recently ran into a post by Nia Shanks titled The Weight on the Barbell is Important – Not the Scale. I really like this philosophy and I think it’s an approach that would yeld better results in the gym, better fitting clothes, and better overall mental and physical health. So great quotes from the post are:

You can’t spend the rest of your life striving to reach a lower and lower bodyweight. You’ll either fight a losing battle if your “goal weight” is unrealistic, or once you achieve it you’ll be out of motivation to keep on going.

and..

When you switch the focus from what you *weigh* to what you can DO, amazing things will happen.

So do what she says and…

Ditch the scale. Load up a barbell. Get to work.

I strongly urge you to read the piece. It may change your idea of what lifting weights will do to your body, as well as your body image.

Supplementing With Protein: What's Good, How To Begin

Mon, 04 Mar 2013 10:30:00 -0800

Protein. We hear we need more. But where do I get it? What kind is best? How much does it cost? How much do I take?

I’ve been taking some kind of protein supplement on and off for over 20 years and they have come a long way. Gone are the flavorless (or full of horrifying flavor), chalky powders that refuse to mix in with other substances. While not not yet perfect, companies are listening to their customers and seem to always be refining their products.

When it comes to protein powders, I have found you get what you pay for, in terms of quality, mixability, mouth feel, and taste. With that said, I’ve come up with a list of my top three, and have asked some protein-chugging pals to chime in with their thoughts.

Evolve Foods - Grass Fed Whey Protein Powder

I just started using this stuff. It’s a pretty new company. Quality, taste and mouth-feel is an A for sure. It mixes well and almost instantly (no lumps!). I mix mine with some milk, a banana, and a splash of apple juice. The shake is smooth, creamy, delicious. The downside is the price tag. It’s not cheap and at 50 bucks for 21 oz. (600 grams), you’ve got to ask yourself, is it a want or a need? For me it went from a want TO a need.

All Pro Science - Complete 100% Grass Fed Whey Protein

I’ve used this stuff in the past. Pretty much same deal as above but you get 23 oz. (640 grams) for $60 bucks. Some of the best stuff I’ve found.

Nature’s Best - Isopure Zero Carb

If you are on a little bit of a budget, this is the best protein powder for your dollar. I used it for years and it was the first powder, at least to my knowledge, to mix really well, even in water. At $45 bucks for 3lbs. It’s a tough price to beat. I’ve seen cheaper, but then the quality really starts to plummet.

I asked a colleague, all around lifting geek and trainer Shane Robert what kind he recommends. Here’s what he said:

When it comes to protein I like to have as much flavor variety as possible while also keeping the quality as high as possible, therefore I stick with unflavored, cold-filtered whey isolate.

This allows me to add any flavors (in the form of extracts or other additions like fruit or cocoa) that I may crave. Check out truenutrition.com or proteinfactory.com for good bulk pricing.

On Shane’s recommendation, I went to the Protein Factory site, which has a very cool video on how to build and mix your own custom powder. Nutritional info changes in real time as you are making it!

For those of you looking for an option that doesn’t include animal products (I’m sure you noticed all the above options contain whey), I turned to Vegansaurus founder Laura Hooper Beck, who is currently consuming Sunwarrior’s Warrior Blend Power, which she says:

… is the shit. And by “is the shit,” I mean, tastes like shit. BUT THAT’S OK, because even in my pre-gan days, I had my fair share of narsty protein powders. I mix this blend of pea protein, cranberry protein, hemp protein with almond milk in a blender bottle and just drink as much as I can handle. Everyday it’s more; I think I’m evolving!

Laura’s not the only one who has a hard time dealing with the powder aspect of protein supplementation. My wife gags and complains when she tries to down any powder supplement, choosing instead to go with premade bars and canned drinks:

I just can’t do the mixing the powder and liquid thing, 1) because I am lazy and 2) because it tastes crappy and 3) because it’s a pain to clean up (see #1). So I try to look beyond the irritating name of thinkThin’s high protein bars and rely on them to get me at least 20g of whey/soy protein a day. They have a lot of funky sounding flavors, but I go for the peanut butter-related ones. They’re not a perfect solution, but they’re better than nothing. I guess?

Though I’m not wild about liquid foods, unless that food is booze, I also keep Pure Protein’s “Shakes” around. They have some terrible looking flavors, too, I stick with the “Frosty Chocolate.” That’s 35g of dairy protein, and only 4g of carbs (if you think about such things).

You can get both the bars and the cans I mention at Trader Joe’s, they’re usually over by the vitamins.

Some notes about protein powders:

—They are not to a REPLACEMENT for real food. You are to use them in ADDITION to real food, are busy and need to grab something, need extra quality calories for strength or weight gain, or need a quick post workout meal.

—Typically, people mix their protein powder in a blender with some milk and fruit. But you can mix it in with your favirite nut betters or berries. Experiment! You will have some misses, at first. I like blending some almond butter with some frozen raspberries, and then mixing in some vanilla flavored powder.

— Doses or serving sizes vary depending on what brand you buy. But going for anywhere from 25 grams or a smallish person to 50 grams for a largish person is a nice starting point.

Including real food and supplementation, shooting for one gram of protein (a day) per pound of desired bodyweight is also a good idea and has worked for me and others.

Don't Feel Like Thinking? Then Try The Easiest Strength Program on Earth

Mon, 25 Feb 2013 10:03:00 -0800

So you head into the gym and hop on the cardio machines. You’re bored, you want to use the machines, or barbells or dumbbells. But learning the equipment, feeling judged, trying to come up with a program, or asking for help sounds so overwhelming you say “screw it.”

Well, I have a solution. Rather, Dan John, does. Years ago, Dan came up with the The “One Lift a Day” Program.

Here’s my variation for you, so you can get started today.

The program:

Day One (aka Workout A): Squat* (any squat or — see footnote — a leg press variation)
Day Two (Workout B): Bench Press (barbell, dumbbell, or machine)
Day Three (Workout C): Row (or pulldown is fine too)
Day Four (Workout D): Press (barbell, dumbell, or machine)

Begin every one of these by warming up. Do about three light warmup sets of the movement, and progressively add weight in each of the warmup sets

Work sets: Do four sets of five repetitions of the exercise of the day. The weight should be heavy enough that you can’t do more than six or seven reps.

Then drop the weight by 50%, and do four sets of 10 repetitions of the same exercise.

Do one workout per day you are in the gym. These days don’t have to be consecutive. You can work out three-five days a week, and can do these workouts before of after your cardio (preferably before).

These workouts can even overlap into the next week. Like, one week you can do workouts A, B, and C on Monday, Wednesday, Friday. Then the next week on Monday you start with D.

That’s it!

Sure, it may be a little boring, but it’s easy and effective. A ‘don’t make me think’ program, which is sometimes just what you need.

*If you don’t know how to squat correctly, don’t. Dare I say it, do a leg press. I’m generally not a fan of the leg press but it’ll do for now. As you are doing this, seek out and learn how to squat correctly. Do research, hire a trainer, do whatever you have to do.

Crossfit: The Good, The Bad, and Bob Harper

Fri, 22 Feb 2013 08:35:28 -0800

Alrighty, this one has been brewing for a while. First, my introduction to Crossfit: In the mid 2000s, I was involoved in the Brazilian Jiu Jitsu community, and some fellow grapplers were doing these crazy workouts. Pull-ups, push-ups, Olympic lifting, kettlebells, sprints. What, no curls, calf raises, or “cardio”?

My collegues sent me a link to Crossfit’s main site, I did some of the workouts…and I was destroyed. Anyone who has done one (the first time especially) knows what I am talking about. You are kind of like, “What the hell just happened to me?” “I just did 10 minutes of work and I have NEVER worked out this hard in my life!” “I have found the holy grail of fitness!”

But have you? Maybe. It depends.

The Good:
As much bashing as Crossfit gets, there are a ton of benefits.

The part of Crossfit that I loved is that it introduced me to a lot of different aspects of fitness. When I did Crossfit I realized I just wasn’t strong enough to do the WODs (Work Out of the Day) as recommended (there was little knowledge of scaling back then). CF had a lot of the power lifts in the WODs: the squat, press, bench press, and deadlift. And I fell in love with these lifts, decided to change my training to to get strong in these lifts, and just ended up staying in this training area.

Though I don’t do it on a regular basis anymore, I do perform the Crossfit Football workouts when I want to include more conditioning. These are the best free workouts available online, in my opinion.

Another good aspect to Crossfit is the group, community aspect the the workouts. I, personally, like working out by myself and found I don’t like group exercise, but for those of you who do, Crossfit can be great. There is a mountain of support both at Crossfit affiliate gyms and online.

Another thing to consider is that you can do Crossfit workouts for FREE! Every morning you can go to the main site (and a lot of affiliates have blogs with WODs as well), do their workout, and it will probably be better than whatever you are doing right now.

This is a tremendous industry disruptor, and I believe that that’s what’s behind a lot of the general Crossfit bashing we’ve seen and heard as it gains popularity. So much of the complaining is just sour grapes from other fitness systems or trainers, who are scared at the competition they face from a discipline that gives knowledge away.

If you like variety, and short, brutal sweaty workouts…Crossfit may be for you.

The Bad:
Doing Crossfit, I got fit…fast. I just never got very strong. Which I found out was important to me.

Although I know a lot of people start Crossfit and make gains in the strength department, I never did. I tell you this because through this experience I realized that getting strong was a real priority for me, and I needed to train according to my goals. CF promises EVERYTHING. As strength coach Dan John says in his book Intervention:

“From my heart of hearts, I can tell you this: If someone prescribes a ‘one size fits all’ approach to training: It’s wrong.”

I couldn’t agree more. The fact that CF has one, single workout of the day that’s supposed to apply to the young, the old, to people who want to lean out, and to people who want to gain weight, is a bit ridiculous. Training both an overweight retired grandmother with a bad left hip and an underweight off-season collegiate baseball player with poor internal rotation on his right shoulder the same way is border line irresponsible, stupid, and just plain lazy programming.

Then there’s the expectation that you hit the wall every time at any and all costs. Crossfit workouts are hard. Really hard. If you are not beating a time, hitting as many reps as possible, etc. you are failing in the eyes of many Crossfit coaches. In my opinion, this is also wrong. You need to back off from time-to-time, plan ‘deload’ weeks (weeks in which you drop your weight and volume and focus on mobility and stretching — I do this about every six weeks), and have light and moderate training sessions in addition to high intensity days. Hitting it hard, all out, every time will mess you up, interrupt sleep, slow recovery, and ultimately, get you injured.

Another problem, in my eyes: in many CF gyms, only “functional” movements are used in training. Functional to what? Well, functional is based on your goals. If your goal is to put on muscle mass and get bigger arms, barbell curls are functional for this. In many CF gyms, instructors demonize isolation or traditional bodybuilding exercises. To me, that’s too narrow a definition of function.

Finally, there is my concern that Crossfit’s founders may not be open to allowing the discipline to evolve, change, and improve. For example, here’s Robb Wolf’s account of how a disagreement on methodology with founder Greg Glassman allegedly lost Wolf his Crossfit affiliation.

To read Wolf’s version of events, (to my knowledge, Glassman has never posted his side of the story, so Wolf’s account is all I have to go on) all he was trying to do was extend his knowledge of fitness in an effort to take CF to other better, higher places. I don’t know Wolf or Glassman, and I don’t know what actually went on, so I’m including this last issue not because I want to spread rumors, but because to me, it’s a potential (very small) red flag.

Bob Harper:
Enter one of TV’s most famous trainers, and star of The Biggest Loser. About 18 months ago Bob walked into a CF gym (He talks about it here on The Huffington Post) and had the same experience I ( and so many others ) did. “This is amazing, I’ve his the holy grail,” blah blah blah.

Harper has said that he believes that Crossfit can be scaled to serve the masses, and for my money, if there’s anyone out there that can do that, it’s him. He is a 47 year old trainer that’s been in the industry for over 20 years, and is always willing and looking for new things to do and learn.

I respect anyone who is trying to scale these workouts for everyone and is truly dedicated to bringing health and fitness to as many people as possible.

But it’s hard when something you love (think your favorite indie band or local restaurant) gets “discovered.” There are bound to be bumps along the way, for fans/patrons/users, and for the business. I hope it hangs in there.

Closing thoughts:
After a couple years, I took what I had learned from CF (which was a ton, I admit), and moved on. Here’s the thing I realized, and I think it applies to a lot of people out there:

Just because Crossfit has made you the fittest of your life doesn’t mean its the best way to train. It just means it’s better programming than you had before.

Think about your goals. Bigger, stronger, leaner, better condition, better mobility. Pick one. And think about whether Crossfit is the right tool for that goal.

Look around at different affiliates. Not all are equal. San Francisco Crossfit is great, and Kelly Starrett’s Mobility WOD has done more for mobility work in training than any other.

While Crossfit’s been gaining traction among not just fitness nerds and semi-animated Spartans, but among everyone from Midwestern schoolteachers to Brooklyn hipsters, Harper’s ability and expressed desire to bring Crossfit into your living room means that the discipline is at a pivotal point. If Crossfit moves into the mainstream, will it become just another fitness trend (I’m looking at you, Jazzercise) to be briefly and adopted, then discarded by the masses? I hope not, because, like I said above, I think it has a lot to offer.

Why don’t you try one of their WODs today, and let me know what you think?

Look At Some Dead Bodies, Learn About Stretching

Thu, 14 Feb 2013 11:02:13 -0800

I’m not going to try an explain what happens when you stretch or why you move, feel, and perform better when you do. I will leave this up to Gil Hedley, fuzz expert — but be warned, there’s footage of cadavers in this video. Maybe not the best thing to watch if you’re eating lunch.

The Nichols Beasts Squat-O-Rama Challenge

Tue, 12 Feb 2013 11:59:00 -0800

This is a very special Roving Athletics post for Rachel Nichols’ English 12 class at High Tech High.

You guys have done the 4:00 Squat and Push Up Challenge so well that you made me look bad, and will probably put me out of a job by next week. I’ve just plain accepted this.

But now you have the burden of staying on top. Are you up for the challenge? Good.

Let’s start with the squats. Remember, for a squat to count, your butt has to go below parallel (that is, your hips drop past your knees) at the bottom. Then you have to stand all the way up.

Remember to:

Keep your feet slightly more than your shoulders’ width apart

Keep your weight in your heels.

Keep your chest up.

Track your knees out over your toes.

If you’re not sure if you’re doing it right, check with Ms. Nichols, she has great form, I hear.

For you under 100 beasts:

By now I’m assuming your squat numbers and confidence are climbing. Stay with this, both mentally and phyisically. Stay on the heels of your 100 club classmates. They look like they are way off in the distance ahead of you, but they really aren’t, they are right next to you.

Problem solving:

If you run out of breath before your legs give out, shoot for 50, 75, or 100 on your own once a week, giving yourself as long as it takes to finish. The only goal you have is to hit your target number.

Once you hit 100, you know you can hit 100, now it’s just a matter of doing it under four minutes. Do this workout once a week, rest, then shoot for your 100 later in the week with the rest of your class.

If your legs give out before your lungs, grab something that weighs five, 10, or 20 pounds or so, and shoot for 25 total squats. I don’t care if you do five sets of five repetitions each, eight of three, three of eight, or 20 plus five. Just do about 25 total. This will add strength to your squats.

Then next time you go for the big 100, it will get easier. Do this workout once a week, rest, then shoot for your 100 another part of the week with the rest of your class.

For you beasts who beat the clock to 100 (as of this writing, that’s Max, David, Vander, Drake, and Brooke):

Your mission, if you choose to accept it, is 100 walking lunges, or as many as possible, in four minutes.

Your knee has to touch the ground every time, or it doesn’t count. We’re on the honor system here, folks. If you don’t have that much space you can walk from one end of the room, then back again.

That’s it! Get to it.

Have questions? You can always hit me up via email: tim@rovingathletics.com or twitter @rovingathletics.

Squatting At Work? Why Not?

Mon, 28 Jan 2013 13:44:09 -0800

First off, I would like to say, I did not create the #squatchallenge, but one badass, Nicole Velasquez, is taking it to a new level.

I met Nicole and her husband Aaron last week. At the end of our session, I had them do the squat part of the Eight-Minute Workout.

Basically it’s just how many squats can you do in four minutes. Shoot for 100.* This workout will make mincemeat out of anyone. So even if/when you reach 100, you will be pretty smoked.

The day after working out with Aaron and Nicole, I find out Nicole made everyone in her office at work do the squat workout.

She said, via twitter “We’re making it weekly! Thanks for the inspiration!”

No, miss, thank you. Very cool, and very inspiring.

*Note for the badasses in the “100 Club”: When you reach the 100 mark, try and do 100 walking lunges in four minutes (knee has to touch the ground everytime). It’s a new kind of pain!

The Eight Minute Workout (Really!)

Wed, 23 Jan 2013 12:37:20 -0800

I got this workout idea from strength coach Martin Rooney, whose 100 or more push-ups in four minutes challenge has launched thousands of YouTube videos

I tried his challenge and failed…miserably, the first time.

I started adding this workout as a “finisher” at the end of my pressing workouts. Since I usually work quad dominant leg exercises (back squats, lunges, sprints, etc.) on the same day I decided to try the same challenge, just with air squats.

Could I do 100 bodyweight air squats in four minutes? Let me tell you, I did do it…but I was smoked and hurting for a few days.

If you are strapped for time (who isn’t?), have no equipment, no space, and no gym membership, do these two movements as a stand alone workout. It’s only eight minutes!

Warning: you will be sore the first time:

Do as many squats as possible in four minutes, shooting for 100. (Here’s my post on how to do an air squat. The part with the dogs is optional.)

Rest as needed. This IS NOT part of your eight minutes, don’t be silly.

Then do as many push-ups as possible in four minutes, shooting for 100. (My pushup technique post is here for your reference. Can’t do a pushup? No problem — modify the movement by standing against a wall and doing them from there.)

Are your eight minutes over? Now you can lie on the floor and cry.

Think about it: four minutes is one commercial break. You got this.

After you recover from the first time you try this, revisit it once or twice a week, maximum. Try and do more reps each time.

I will give you updates on my progress with this one. More importantly, let me know how YOU did with this one.

Now go forth and kick your own ass.

How I Help SFist's Editor Avoid "the unforgettable sight of saggy butts in the locker room"

Fri, 11 Jan 2013 10:54:00 -0800

Hey folks, this week SFist had a post entitled “The Best Non-Gym Workouts In San Francisco” and was kind enough to feature me in it.

“Hiring a personal trainer was, quite literally, one of the best things we’ve done to improve both our physical and mental well being,” my client Brock Keeling wrote. I’m happy to hear it!

If you have a sec, check Brock’s article out, and by all means shoot me an email (tim@rovingathletics.com) or click on the “Ask Tim Anything” button above if you have any questions.

There are hundreds, maybe even thousands, of hard working, great trainers in this city and I was humbled to be single out and mentioned. Thanks, SFist!

Eat, Sleep, Train: Soda, Doughnuts, Walking 10,000 Steps

Tue, 08 Jan 2013 12:05:54 -0800

EAT

Dr. Eades covers a study comparing a low fat vs. a low carb diet. Results in regards to weight gain, triglyceride levels, and LDL/HDL ratios.
Are carbohydrates fattening? [Michael R. Eades, M.D.]

Dr. Emily Deans covers the difference between glucose and fructose. Basically, fructose makes you more hungry, glucose can satiate, she says.
Your Brain on Fructose [Evolutionary Psychiatry]

Another Deans piece, this time on cola and depression. And while you know you shouldn’t be drinking empty calories (that are linked to depression and obesity), as she says “No one is homeless or in jail because he or she squandered all his or her life savings and relationships for the pursuit of soda.”
Cola, Depression, and Addiction [Evolutionary Psychiatry]

Gluten-free, sugar-free. homemade Chocolate Coffee Banana Donuts? Sure! I’m POSITIVE they are JUST as tasty as Dynamo Donuts.
http://www.dynamodonut.com/index.html
Chocolate Coffee Banana Donuts [paleOMG]

SLEEP

“Sleep is the cousin of death, wise men have said.” I couldn’t agree more. Don’t get enough sunlight during the day? Taking Vitamin D too late? These, along with 5 more might be the reason you aren’t getting your Zs.
7 Ways You Might Be Inadvertently Sabotaging a Good Night’s Sleep [Mark Sisson]

TRAIN

Loved this one by Mark Sisson. Best quote of the piece: “movement is critical for cognitive health and neuroplasticity – the forces that keep us sharp and creative over the course of our lifetime. It also connects evolution with our current physiological needs. Our bodies and brains need exercise today because we are products of an evolutionary design that intertwined them both.” Who can argue with that?
A Different Kind of Fitness Resolution [Mark Sisson]

How to walk 10,000 steps a day if you’re a desk jockey [Chris Kresser]

I know, I know, you don’t want to be THAT guy/girl (unconventional exercise person). If you don’t want to make an ass out of yourself just yet at the gym, use one of those bands you most likely have collecting dust some where and do some. I really liked this one. Liked as in it was difficult.
Half Kneeling Vertical Pallof Press [Tony Gentilcore]