My name is Steve Kalb, and I have been taking Cross Fitt training under Jeremy Barnett for about two months. I was introduced to Cross Fitt by my friend and co worker Matt Stachler. Matt and I are firefighters and he suggested this type of training to aid in my career health as a firefighter and also in my second advocation as a blacksmith.
I will not lie, the workouts are the toughest that I have ever experienced in my adult life, but the results I have gotten are just as incredible. Just turning 43, I have alot of "middle age aches". Little pains in the shoulder, elbow etc. I attributed this to just a fact of life. The first month I noticed the aches were lessening. By training properly, Jeremy helped me open up my range of motion (that I did not even know was terrible) and slowly the aches began to dissapear. My stamina improved and I began to lose weight.
This is wonderful but it gets better. Last night I was on the brush fire in Collier County. My assignment was to take a brush truck with another co worker and be part of a task force to aid the area. The truck is a modified military vehicle that actually served in the Korean conflict. We worked active fire from 5pm to 1am under some of the worse fire conditions I have seen in 5 years. Normally, the punishment from the truck and the event would put me down. Today I feel sore, but I do not have the pain I would have.
I wanted to share this with others, because I truly believe that this system can help others in their career and life in general. Thanks again to Jeremy for your training and Matt, Julie, Maegan, Joe and all the other CrossFitter's in your motivation and support.
I am truly blessed.
Steve Kalb
www.kalbironworks.com one of a kind blacksmithing art.
Saturday, May 31, 2008
Friday, May 30, 2008
Sat. 5-31-08 BOOT CAMP
Sat. 5-31-08 BOOT CAMP
Warm-Up: 15 min. Running Drills & Practice Technique for Boot Camp Exercises
W.O.D.: AMRAP in 40 min. (Partners Boot Camp)
Pair up with a partner. 1 person will complete the course while the other partner guides them through and counts reps. Then they switch and second person completes the Boot Camp course. Both partners must complete AMRAP in 40 min.(1 stop watch per team)
The team with the most rounds completed wins!
START: 40 yrd Dash. + 20 Push Ups on curb + + 10 MB Squat & Presses + 1 min. Bike Standing + 10 each arm- KB Bent Over Rows + 20 Overhead MB Slams + 20 yrd. Lateral Shuffle L&R + 60 Jump Ropes FINISH! Switch Partners
Hey Guys. Still Think CrossFit is just circuit training
and a program for girls??
Think Again!
Darian Barnett A.K.A. "Big D Powerlifting" Age 14
Deadlifting 375 lbs. X 3 reps x 2 sets
Darian's Competition 1 rep max is currently 425 lbs.
If CrossFit can do this for a 14 year old
imagine what it can do for you!
http://www.cf-tb.com
Warm-Up: 15 min. Running Drills & Practice Technique for Boot Camp Exercises
W.O.D.: AMRAP in 40 min. (Partners Boot Camp)
Pair up with a partner. 1 person will complete the course while the other partner guides them through and counts reps. Then they switch and second person completes the Boot Camp course. Both partners must complete AMRAP in 40 min.(1 stop watch per team)
The team with the most rounds completed wins!
START: 40 yrd Dash. + 20 Push Ups on curb + + 10 MB Squat & Presses + 1 min. Bike Standing + 10 each arm- KB Bent Over Rows + 20 Overhead MB Slams + 20 yrd. Lateral Shuffle L&R + 60 Jump Ropes FINISH! Switch Partners
Hey Guys. Still Think CrossFit is just circuit training
and a program for girls??
Think Again!
Darian Barnett A.K.A. "Big D Powerlifting" Age 14
Deadlifting 375 lbs. X 3 reps x 2 sets
Darian's Competition 1 rep max is currently 425 lbs.
If CrossFit can do this for a 14 year old
imagine what it can do for you!
http://www.cf-tb.com
Wednesday, May 28, 2008
5-30-08 W.O.D.
Fri. 5-30-08
Warm-Up: 60 sec./exercise 2 Rounds
MB Partner Chest Passes + MB Partner Trunk Rotations (60sec. each side) + Stationary Lunges (60sec./leg) + Practice Bar Upright Rows
W.O.D.: AMRAP in 30 min.
10-Deadlift High Pulls (Men 65-95, Women 35-65) +
Row 800m or Run 1-Lap + 10-Wall Ball Shots
Deadlift High Pull Technique
Rowing Technique
Wall Ball Shot Technique
Warm-Up: 60 sec./exercise 2 Rounds
MB Partner Chest Passes + MB Partner Trunk Rotations (60sec. each side) + Stationary Lunges (60sec./leg) + Practice Bar Upright Rows
W.O.D.: AMRAP in 30 min.
10-Deadlift High Pulls (Men 65-95, Women 35-65) +
Row 800m or Run 1-Lap + 10-Wall Ball Shots
Deadlift High Pull Technique
Rowing Technique
Wall Ball Shot Technique
Powerlifting Women are SEXY!!
May 28, 2008
Interview With Powerlifter Kerry Self of the Raw Dogs
Critical Bench: Kerry, thanks for the interview opportunity. Start off by telling us a little bit about yourself.
I was born & raised in Pennsylvania. I moved to Leesburg, VA in 1989 and met my husband, John Self. We've been married for over 16 years and have 4 kids (Dogs, haha). Before powerlifting I had taken martial arts for years and competed in Tae Kwon Do tournaments. My first powerlifting competition was a USAPL meet in July of 2004. I own and manage a title company so between training and the business I stay pretty busy.
Critical Bench: You're part of the RAW Dogs powerlifting team, give us the scoop on that.
The Raw Dogs are a team of drug free powerflifters who compete raw. We are all very competitive so it is fun talking smack and pushing each other to go heavier or to get that one more rep. It is very important to surround yourself with others who have the same interest and dedication to the sport.
Critical Bench: Where do you currently train and with whom?
I am sponsored by Gold's Gym in Leesburg, VA. I train there four days a week normally. Our lifting crew consists of about 10-15 people and continues to grow.
Critical Bench: Cool, I grew up about 45-minutes from Leesburg. Your husband John is an accomplished lifter and founder of the RAW Dogs. Did you guys meet through powerlifting or is this just something you had in common?
No, actually John is my high school sweetheart and we've been married for over 16 years now. My husband has always lifted weights but we did not start powerlifting & competing until about 3 years ago.
Critical Bench: What federations do you compete in and why?
Currently the only federation I lift in is the 100% Raw Federation. I am only interested in lifting in drug free federations and only compete in the raw division. Since USAPL is now starting to keep raw records and raw lifting is getting more popular I am actually planning on doing a USAPL raw full power meet in December. I really don't see myself ever competing with a bench shirt or other assisted gear. One of the rewards of powerlifting is being able to hold my own if need be and not having to rely on putting a bench shirt to defend myself or use my power.
Critical Bench: Makes sense with our martial arts background. You're a world record holder in the 100% RAW fed. What are your best competition lifts, and gym lifts?
My best competition lifts to date are 180lb bench and a 275 lb deadlift. When I am at a meet my nerves sometimes tend to get the best of me. I just recently did Nationals and only ended up at 170lbs because I bombed my last lift due to being so nervous. I am not ashamed to admit this is definitely my biggest weakness that I am still trying to overcome.
Critical Bench: I was actually your side spotter. If it's any consolation I didn't notice any nerves. Those are some amazing numbers Kerry! What motivates you to be a world champion?
My husband! He is my biggest fan and supporter. We really enjoy training and competing together.
Also, another motivator for me is getting the word out to women and letting them know just because you are a powerlifter doesn't mean you are going to turn into a man! This is a big misconception among women. There are not enough women in the sport as it is. I am hoping by writing my monthly newsletter for VPX and competing this will help draw more women into the sport. I will be the first to admit I never thought in my life that I would ever be a powerlifter. My husband convinced me to do a meet a couple of years ago because one of his friends backed out at the last minute and ever since I've been hooked.
Another reason is the attention that comes with it. It's always nice getting in magazines, doing interviews, and being sponsored.
Critical Bench: How has Christ given you strength and touched your life?
I became a Christian while dating my husband back in 1989. God is first in our lives and our marriage. My faith is definitely my backbone and gives me strength to get me thru each day. I try to be a good witness to others in hopes of drawing them to Christ.
John 3:16 For God so loved the world that he gave his only begotten Son that whoever believes in him shall not perish but have eternal life
Philippians 4:13 I can do everything through him who gives me strength
Critical Bench: Amen. There are a lot of misconceptions about women and weights. You touched on this already but what would you tell a woman that doesn't want to lift weights out of fear of getting too big or masculine?
You can be feminine and be a powerlifter! Muscle tone is sexy and men love it. Believe me, you will not start looking like a man or taking on masculine features by just lifting weights. This only happens when women take steroids or other drugs. It is unfortunate that some have to resort to them. It really does affect the sport and scares women from hitting the weights at the gym. Find yourself a motivated training partner and go for it. Set goals and don't get stuck on the same routine and weights. Remember to change up your workouts and only do a weight that you can only get 4-6 reps. If you can do more, then it's time to go up in weight.
Critical Bench: Is there anyone in the sport that you admire or look up to?
I have a deep respect for all drug free powerlifters. There is not a day that goes by that I don't think of how much dedication you must have to lift and compete on a regular basis in the sport.
I've met a lot of good people over the years. One person in particular that I do admire and would like to give credit to is John Shiflett. His meets are always very relaxed and a lot of fun at his gym in Stanardsville, VA. He has proven you can have fun in the sport and keep it clean at the same time so people can bring their families to watch and support them. John is very compassionate about the sport and it doesn't matter if you are a child, man or woman he treats all the same. In saying that, it is no surprise that he draws such an amazing group of lifters at his meets.
Critical Bench: What challenges have you faced in your bench pressing journey?
Well, most recently I pulled my back out doing deadlifts. When the doc told me I couldn't lift for at least a week or two and even then we would have to play it by ear I was upset because I only have a few weeks until worlds to train. The injury is still there but is slowly getting better. I just hope it heals in time for the upcoming meets.
Critical Bench: So do we Kerry. Tell us about your training regiment. What days do you train what body parts? Reps, sets, special exercises?
I normally train 4 days a week. My workouts normally consist of 3 sets of a weight that I can only do for 4-6 reps. My workouts usually take between 1-2 hours because of the length of the breaks I take in between sets and because we have such a large group we tend to talk a little more in between sets.
Monday is strictly chest. I do flat bench along with 2 or 3 other chest exercises switching up periodically
Tuesday is back & biceps
Thursdays are close in bench, triceps and shoulders
Saturdays I normally rotate deadlifts or squats and also do several other leg exercises
Critical Bench: We know you're drug free, but do you take any supplements? Which ones?
Yes, but no where near as much as I should. My husband fusses at me on a regular basis for not taking my supplements or drinking enough protein. I take fish oils, a good multivitamin, VPX Nitronx & Zerocarb Protein, VPX CEX creatine, and drink VPX No Shotgun before my workouts.
Critical Bench: Sounds like you have your supplements figured out. Looking back on your powerlifting journey thus far what is your all-time favorite moment?
The first time I ever put up 180 lbs bench at one of John Shiflett's meets in Stanardsville, VA. I train consistently and very hard so when I better my personal best that makes all the pain worth it!
Critical Bench: Outside of powerlifting what do you enjoy doing in your spare time? I saw something on your myspace page about herping. For those that don't know, what's herping?
Too funny! I always tease my husband and his friend Dean about being professional herpetologists. When we have some free time we like to go to different parks and go "herping". My husband is really into frogs, salamanders, snakes, etc. I am good with everything except for the snakes. He put a pond in our backyard this summer and instead of frogs or fish it's turned into a snake hotel. I've been dying to get out there to do some landscaping but refuse in fear of running into a snake.
I really do not have a whole lot of free time but when I do I enjoy spending time with my husband, eating out, shopping, working outside in my yard, and spending time with the dogs.
Critical Bench: Interesting..haha. Do you have any sponsors at the moment?
Yes I do and I would like to take the time to thank them;
VPX (http://www.vpxsports.com/)
Shawn "Bud" Lyte with BMFSports (http://www.bmfsports.com/)
Mike & Michelle with Gold's Gym, Leesburg, VA (http://www.goldsgym.com/gyms/index.php?gymID=256)
Critical Bench: Kerry, what are your future goals both personally and as a lifter that you'd like to accomplish in the next 5-years?
To become stronger of course and up my records :o) My goal is to continue building strength without going up in weight class. I hope to reach a 200 lb bench sometime in the future. Also, I am looking forward to doing more full power meets in 08'.
For 2007 I am currently ranked in the 100% Raw Federation as follows:
1st place with Gina Benton in the 123lb class with a 175lb bench press;
1st place in the 132 lb class with a 180lb bench press; and
1st place in the 132 lb class with a 275 deadlift
Critical Bench: Thanks for taking the time to do this interview. Any parting words or anyone you'd like to thank?
I would like to thank you Mike, and Critical Bench for the opportunity of doing this interview.
Also, thanks to: VPX for all their awesome supplements; Paul Bossi and the 100% Raw Federation.
Of course I have to say thanks to the team and everyone who trains with us at Gold's: My husband, Jonathan, Flip, Jason, Fireman, Misha, Dean, Steve, Jessie, Branch, Ryan, Tower, James, and all the girls who recently started lifting, Tracey, Naomi, Jess, Jennifer, and Melinda.
Interview With Powerlifter Kerry Self of the Raw Dogs
Interviewed by Mike Westerdal of CriticalBench.com - October 2007
Critical Bench: Kerry, thanks for the interview opportunity. Start off by telling us a little bit about yourself.
I was born & raised in Pennsylvania. I moved to Leesburg, VA in 1989 and met my husband, John Self. We've been married for over 16 years and have 4 kids (Dogs, haha). Before powerlifting I had taken martial arts for years and competed in Tae Kwon Do tournaments. My first powerlifting competition was a USAPL meet in July of 2004. I own and manage a title company so between training and the business I stay pretty busy.
Critical Bench: You're part of the RAW Dogs powerlifting team, give us the scoop on that.
The Raw Dogs are a team of drug free powerflifters who compete raw. We are all very competitive so it is fun talking smack and pushing each other to go heavier or to get that one more rep. It is very important to surround yourself with others who have the same interest and dedication to the sport.
Critical Bench: Where do you currently train and with whom?
I am sponsored by Gold's Gym in Leesburg, VA. I train there four days a week normally. Our lifting crew consists of about 10-15 people and continues to grow.
Critical Bench: Cool, I grew up about 45-minutes from Leesburg. Your husband John is an accomplished lifter and founder of the RAW Dogs. Did you guys meet through powerlifting or is this just something you had in common?
No, actually John is my high school sweetheart and we've been married for over 16 years now. My husband has always lifted weights but we did not start powerlifting & competing until about 3 years ago.
Critical Bench: What federations do you compete in and why?
Currently the only federation I lift in is the 100% Raw Federation. I am only interested in lifting in drug free federations and only compete in the raw division. Since USAPL is now starting to keep raw records and raw lifting is getting more popular I am actually planning on doing a USAPL raw full power meet in December. I really don't see myself ever competing with a bench shirt or other assisted gear. One of the rewards of powerlifting is being able to hold my own if need be and not having to rely on putting a bench shirt to defend myself or use my power.
Critical Bench: Makes sense with our martial arts background. You're a world record holder in the 100% RAW fed. What are your best competition lifts, and gym lifts?
My best competition lifts to date are 180lb bench and a 275 lb deadlift. When I am at a meet my nerves sometimes tend to get the best of me. I just recently did Nationals and only ended up at 170lbs because I bombed my last lift due to being so nervous. I am not ashamed to admit this is definitely my biggest weakness that I am still trying to overcome.
Critical Bench: I was actually your side spotter. If it's any consolation I didn't notice any nerves. Those are some amazing numbers Kerry! What motivates you to be a world champion?
My husband! He is my biggest fan and supporter. We really enjoy training and competing together.
Also, another motivator for me is getting the word out to women and letting them know just because you are a powerlifter doesn't mean you are going to turn into a man! This is a big misconception among women. There are not enough women in the sport as it is. I am hoping by writing my monthly newsletter for VPX and competing this will help draw more women into the sport. I will be the first to admit I never thought in my life that I would ever be a powerlifter. My husband convinced me to do a meet a couple of years ago because one of his friends backed out at the last minute and ever since I've been hooked.
Another reason is the attention that comes with it. It's always nice getting in magazines, doing interviews, and being sponsored.
Critical Bench: How has Christ given you strength and touched your life?
I became a Christian while dating my husband back in 1989. God is first in our lives and our marriage. My faith is definitely my backbone and gives me strength to get me thru each day. I try to be a good witness to others in hopes of drawing them to Christ.
John 3:16 For God so loved the world that he gave his only begotten Son that whoever believes in him shall not perish but have eternal life
Philippians 4:13 I can do everything through him who gives me strength
Critical Bench: Amen. There are a lot of misconceptions about women and weights. You touched on this already but what would you tell a woman that doesn't want to lift weights out of fear of getting too big or masculine?
You can be feminine and be a powerlifter! Muscle tone is sexy and men love it. Believe me, you will not start looking like a man or taking on masculine features by just lifting weights. This only happens when women take steroids or other drugs. It is unfortunate that some have to resort to them. It really does affect the sport and scares women from hitting the weights at the gym. Find yourself a motivated training partner and go for it. Set goals and don't get stuck on the same routine and weights. Remember to change up your workouts and only do a weight that you can only get 4-6 reps. If you can do more, then it's time to go up in weight.
Critical Bench: Is there anyone in the sport that you admire or look up to?
I have a deep respect for all drug free powerlifters. There is not a day that goes by that I don't think of how much dedication you must have to lift and compete on a regular basis in the sport.
I've met a lot of good people over the years. One person in particular that I do admire and would like to give credit to is John Shiflett. His meets are always very relaxed and a lot of fun at his gym in Stanardsville, VA. He has proven you can have fun in the sport and keep it clean at the same time so people can bring their families to watch and support them. John is very compassionate about the sport and it doesn't matter if you are a child, man or woman he treats all the same. In saying that, it is no surprise that he draws such an amazing group of lifters at his meets.
Critical Bench: What challenges have you faced in your bench pressing journey?
Well, most recently I pulled my back out doing deadlifts. When the doc told me I couldn't lift for at least a week or two and even then we would have to play it by ear I was upset because I only have a few weeks until worlds to train. The injury is still there but is slowly getting better. I just hope it heals in time for the upcoming meets.
Critical Bench: So do we Kerry. Tell us about your training regiment. What days do you train what body parts? Reps, sets, special exercises?
I normally train 4 days a week. My workouts normally consist of 3 sets of a weight that I can only do for 4-6 reps. My workouts usually take between 1-2 hours because of the length of the breaks I take in between sets and because we have such a large group we tend to talk a little more in between sets.
Monday is strictly chest. I do flat bench along with 2 or 3 other chest exercises switching up periodically
Tuesday is back & biceps
Thursdays are close in bench, triceps and shoulders
Saturdays I normally rotate deadlifts or squats and also do several other leg exercises
Critical Bench: We know you're drug free, but do you take any supplements? Which ones?
Yes, but no where near as much as I should. My husband fusses at me on a regular basis for not taking my supplements or drinking enough protein. I take fish oils, a good multivitamin, VPX Nitronx & Zerocarb Protein, VPX CEX creatine, and drink VPX No Shotgun before my workouts.
Critical Bench: Sounds like you have your supplements figured out. Looking back on your powerlifting journey thus far what is your all-time favorite moment?
The first time I ever put up 180 lbs bench at one of John Shiflett's meets in Stanardsville, VA. I train consistently and very hard so when I better my personal best that makes all the pain worth it!
Critical Bench: Outside of powerlifting what do you enjoy doing in your spare time? I saw something on your myspace page about herping. For those that don't know, what's herping?
Too funny! I always tease my husband and his friend Dean about being professional herpetologists. When we have some free time we like to go to different parks and go "herping". My husband is really into frogs, salamanders, snakes, etc. I am good with everything except for the snakes. He put a pond in our backyard this summer and instead of frogs or fish it's turned into a snake hotel. I've been dying to get out there to do some landscaping but refuse in fear of running into a snake.
I really do not have a whole lot of free time but when I do I enjoy spending time with my husband, eating out, shopping, working outside in my yard, and spending time with the dogs.
Critical Bench: Interesting..haha. Do you have any sponsors at the moment?
Yes I do and I would like to take the time to thank them;
VPX (http://www.vpxsports.com/)
Shawn "Bud" Lyte with BMFSports (http://www.bmfsports.com/)
Mike & Michelle with Gold's Gym, Leesburg, VA (http://www.goldsgym.com/gyms/index.php?gymID=256)
Critical Bench: Kerry, what are your future goals both personally and as a lifter that you'd like to accomplish in the next 5-years?
To become stronger of course and up my records :o) My goal is to continue building strength without going up in weight class. I hope to reach a 200 lb bench sometime in the future. Also, I am looking forward to doing more full power meets in 08'.
For 2007 I am currently ranked in the 100% Raw Federation as follows:
1st place with Gina Benton in the 123lb class with a 175lb bench press;
1st place in the 132 lb class with a 180lb bench press; and
1st place in the 132 lb class with a 275 deadlift
Critical Bench: Thanks for taking the time to do this interview. Any parting words or anyone you'd like to thank?
I would like to thank you Mike, and Critical Bench for the opportunity of doing this interview.
Also, thanks to: VPX for all their awesome supplements; Paul Bossi and the 100% Raw Federation.
Of course I have to say thanks to the team and everyone who trains with us at Gold's: My husband, Jonathan, Flip, Jason, Fireman, Misha, Dean, Steve, Jessie, Branch, Ryan, Tower, James, and all the girls who recently started lifting, Tracey, Naomi, Jess, Jennifer, and Melinda.
Yo-Yo-Dieting
Taken from www.robbwolf.com He is a strength & conditioning coach, formerly a research biochemist, living in Chico, CA
Yo-Yo-Dieting
Posted on January 28, 2008
Filed Under Uncategorized 47 Comments
Sue left the following question which I think is important and offers some interesting insights:Thanks for the great post. It made me think and stop acting like such a victim because of my weight gain. What do you say to the yo-yo dieters out there like me?
Sue
The dieting merry-go-round is an interesting thing. So much information and good intention, so few favorable results. One result is a sense of failure on the part of dieters that takes on the likeness of a relationship gone bad. Promises are made, only to be broken and a sense of betrayal ensues. Instead of the dynamic describing two lovers this is the personal hell that many people face. Rosy picture isn’t it!
Part of what makes this situation so difficult is that people are facing tough biological, social and psychological issues when attempting to alter eating habits. All of these issues end up stuck together and the glue, not surprisingly, is carbs. WHOA! you might be saying…that’s a lot to lay on a piece of toast or a plate of potatoes…but in my experience this is exactly the issue. Lets take these apart one at a time:
Biological- When folks mention they are yo-yo dieting they are NOT having a problem eating meat, veggies, nuts and olive oil to excess. Whatever the clueless Mcdougalites may say, it’s not being ON the low carb diet that’s a problem, it’s going off the rails and eating every carbohydrate in site down to the bark on trees! Calorie restriction doesn’t work and just feeds into neurosis. It sounds great and plays into our puritanical leanings but it is a failed venture. I’m not sure why but everyone from the government to doctors to theologians LOVE this whole calorie restriction thing…”Eat less, be prudent..have more water dense vegetables…drink a glass of water before a meal to blunt hunger.” Bullshit. None of that crap works and it just leads people down a path towards failure.
The people who have success with this stuff find a level of carb intake that “works”. This level is different from person to person but it mirrors what people like the Dr.’s Eades and others have said for years.
Social- have you ever noticed that no one says a word to the folks who eat a bag of chips and a coke for lunch but if you have a piece of grilled meat, a bag of nuts and a salad you can sell tickets to your lunch hour as a circus side show? It’s an interesting but well documented fact that people do not like seeing others change or make progress. Come from a poor or dysfunctional family? Did you work to get healthy and perhaps wealthy? Are your family members excited about your success or least bit resentful? We see this almost daily…one spouse starts training and eating differently…they start making progress and change and the significant-other freaks out. It either undermines the efforts of our client or the couple tends to split. No shit here folks…heavy stuff but we have seen this pattern play out dozens of times the past 5 years. So part of yo-yo dieting is that people undermine our progress. It kinda sucks to catch flack for trying to affect positive change and sometimes it’s just enough to slide one back to junk-food (that’s TOO MANY CARBS if you missed the section above). Where does personal accountability come into this? Glad you asked…
Psychological- for some damn reason people have some kind of self sabotage thing they get going. For some it relates to diet, for others it’s betting on football and buying shit they do not need. Whatever the issue is the individual knows better, sets their will for change…then fails, feels like crap and the cycle continues. Some people do manage to affect change…but no one knows what the hell it is they are doing differently so it’s really tough to replicate. A growing number of psychiatrists think that drugs, talk therapy and chakra balancing are not very effective at helping people change. What is effective? Sleep, omega-3 fatty acids, and a tightly controlled insulin level. I know this is dragging things back to the biological but most of the yo-yo dieting, bad relationships gambling…it’s all neuro-chemistry and you either take steps to remedy the situation…or you don’t. If you are not sleeping well (and enough), taking your fish oil and keeping your insulin levels under control NOTHING YOU DO WILL WORK.
I’m sorry if this is a bit of a downer but some things just can not be snuck-up on. Some things require a fundamental shift in how you are doing things…if you want to kill the yo-yo dieting (and most behaviors that are troubling) you need to do some combo of the following:
1-Best defense: Don’t be there. What his means is do not have crap in the house. NONE. We do not have self control, we are not wired for it. This is that deal where folks have 8lbs of beef cooked in the refrigerator and they quip “I’m hungry…I’m bored with this…” You’re not bored, you are addicted to crack and you need to decide how you are going to handle the situation. If you absolutely MUST have some, go out and eat it. Make it high quality and do not bring ANY home. No Gad-damned Ezekial bread that can be gnoshed down at 2am as a peanut butter and jelly sandwich. Meat & veggies, nuts & seeds…that’s what you have on hand at home. If you are not convinced, let me use this analogy:
Most people feel like they can pull off a committed, monogamous relationship.They can avoid a bit of temptation, and do just fine. Cool. What if you are drunk and you just took a whopping dose of Ecstasy…and 10 of the hottest members of whatever sex you are into walk into the room with you and insist on having their way with you. Refined carbs are analogous to an alcohol soaked Ecstasy binge at the PlayBoy Mansion. If you are OK with the consequences of that fact, fine but if you are looking to affect change you need to know that will power will fail you EVERY TIME. You need to plan and you need to keep your home free of crack.
2-Rally the troops or go it alone. Tell the people near you, be it family or friends what you are up to and that you need their help. If they rally to your aid, great, it will really help things. If they begin undermining you as I mentioned above you need to distance yourself and minimize their influence. Obviously this can suck if it’s your best friend, spouse or boss but things are tough enough. If you let the people around you undermine your activities…bad on you. Your eyes are open and you know better.
3- Give yourself a break. This may seem at odds with the ass-whooping I’ve unleashed but you are only one meal away from perfect compliance. Obviously this can not stretch into an infinity of non-compliance (unless you are my parents!) but you need to take it easy on your bad-self. You CAN do this but you actually have to DO it.
We see three basic behaviours in our clients with regards to food. Some folks “get it”. They generally eat what they should, when they should. They feel good and they make great progress at more or less a constant rate. Some of our other clients are still stuck on the crack and generally eat too much of the wrong stuff. They feel like shit during workouts and make some progress, albeit slow. The final group does not eat enough. Progress is stalled and in many cases retrograde. This last group is actually a flavor of yo-yo dieting and it is hard as hell to reach these folks.
Perhaps a line from Star Wars in closing:
“Do or do not, there is no try”. Yoda
Yo-Yo-Dieting
Posted on January 28, 2008
Filed Under Uncategorized 47 Comments
Sue left the following question which I think is important and offers some interesting insights:Thanks for the great post. It made me think and stop acting like such a victim because of my weight gain. What do you say to the yo-yo dieters out there like me?
Sue
The dieting merry-go-round is an interesting thing. So much information and good intention, so few favorable results. One result is a sense of failure on the part of dieters that takes on the likeness of a relationship gone bad. Promises are made, only to be broken and a sense of betrayal ensues. Instead of the dynamic describing two lovers this is the personal hell that many people face. Rosy picture isn’t it!
Part of what makes this situation so difficult is that people are facing tough biological, social and psychological issues when attempting to alter eating habits. All of these issues end up stuck together and the glue, not surprisingly, is carbs. WHOA! you might be saying…that’s a lot to lay on a piece of toast or a plate of potatoes…but in my experience this is exactly the issue. Lets take these apart one at a time:
Biological- When folks mention they are yo-yo dieting they are NOT having a problem eating meat, veggies, nuts and olive oil to excess. Whatever the clueless Mcdougalites may say, it’s not being ON the low carb diet that’s a problem, it’s going off the rails and eating every carbohydrate in site down to the bark on trees! Calorie restriction doesn’t work and just feeds into neurosis. It sounds great and plays into our puritanical leanings but it is a failed venture. I’m not sure why but everyone from the government to doctors to theologians LOVE this whole calorie restriction thing…”Eat less, be prudent..have more water dense vegetables…drink a glass of water before a meal to blunt hunger.” Bullshit. None of that crap works and it just leads people down a path towards failure.
The people who have success with this stuff find a level of carb intake that “works”. This level is different from person to person but it mirrors what people like the Dr.’s Eades and others have said for years.
Social- have you ever noticed that no one says a word to the folks who eat a bag of chips and a coke for lunch but if you have a piece of grilled meat, a bag of nuts and a salad you can sell tickets to your lunch hour as a circus side show? It’s an interesting but well documented fact that people do not like seeing others change or make progress. Come from a poor or dysfunctional family? Did you work to get healthy and perhaps wealthy? Are your family members excited about your success or least bit resentful? We see this almost daily…one spouse starts training and eating differently…they start making progress and change and the significant-other freaks out. It either undermines the efforts of our client or the couple tends to split. No shit here folks…heavy stuff but we have seen this pattern play out dozens of times the past 5 years. So part of yo-yo dieting is that people undermine our progress. It kinda sucks to catch flack for trying to affect positive change and sometimes it’s just enough to slide one back to junk-food (that’s TOO MANY CARBS if you missed the section above). Where does personal accountability come into this? Glad you asked…
Psychological- for some damn reason people have some kind of self sabotage thing they get going. For some it relates to diet, for others it’s betting on football and buying shit they do not need. Whatever the issue is the individual knows better, sets their will for change…then fails, feels like crap and the cycle continues. Some people do manage to affect change…but no one knows what the hell it is they are doing differently so it’s really tough to replicate. A growing number of psychiatrists think that drugs, talk therapy and chakra balancing are not very effective at helping people change. What is effective? Sleep, omega-3 fatty acids, and a tightly controlled insulin level. I know this is dragging things back to the biological but most of the yo-yo dieting, bad relationships gambling…it’s all neuro-chemistry and you either take steps to remedy the situation…or you don’t. If you are not sleeping well (and enough), taking your fish oil and keeping your insulin levels under control NOTHING YOU DO WILL WORK.
I’m sorry if this is a bit of a downer but some things just can not be snuck-up on. Some things require a fundamental shift in how you are doing things…if you want to kill the yo-yo dieting (and most behaviors that are troubling) you need to do some combo of the following:
1-Best defense: Don’t be there. What his means is do not have crap in the house. NONE. We do not have self control, we are not wired for it. This is that deal where folks have 8lbs of beef cooked in the refrigerator and they quip “I’m hungry…I’m bored with this…” You’re not bored, you are addicted to crack and you need to decide how you are going to handle the situation. If you absolutely MUST have some, go out and eat it. Make it high quality and do not bring ANY home. No Gad-damned Ezekial bread that can be gnoshed down at 2am as a peanut butter and jelly sandwich. Meat & veggies, nuts & seeds…that’s what you have on hand at home. If you are not convinced, let me use this analogy:
Most people feel like they can pull off a committed, monogamous relationship.They can avoid a bit of temptation, and do just fine. Cool. What if you are drunk and you just took a whopping dose of Ecstasy…and 10 of the hottest members of whatever sex you are into walk into the room with you and insist on having their way with you. Refined carbs are analogous to an alcohol soaked Ecstasy binge at the PlayBoy Mansion. If you are OK with the consequences of that fact, fine but if you are looking to affect change you need to know that will power will fail you EVERY TIME. You need to plan and you need to keep your home free of crack.
2-Rally the troops or go it alone. Tell the people near you, be it family or friends what you are up to and that you need their help. If they rally to your aid, great, it will really help things. If they begin undermining you as I mentioned above you need to distance yourself and minimize their influence. Obviously this can suck if it’s your best friend, spouse or boss but things are tough enough. If you let the people around you undermine your activities…bad on you. Your eyes are open and you know better.
3- Give yourself a break. This may seem at odds with the ass-whooping I’ve unleashed but you are only one meal away from perfect compliance. Obviously this can not stretch into an infinity of non-compliance (unless you are my parents!) but you need to take it easy on your bad-self. You CAN do this but you actually have to DO it.
We see three basic behaviours in our clients with regards to food. Some folks “get it”. They generally eat what they should, when they should. They feel good and they make great progress at more or less a constant rate. Some of our other clients are still stuck on the crack and generally eat too much of the wrong stuff. They feel like shit during workouts and make some progress, albeit slow. The final group does not eat enough. Progress is stalled and in many cases retrograde. This last group is actually a flavor of yo-yo dieting and it is hard as hell to reach these folks.
Perhaps a line from Star Wars in closing:
“Do or do not, there is no try”. Yoda
Evolutionary Fitness & CrossFit
This is taken from www.robbwolf.com . He was the Nutritional speaker at my CrossFit Level 1 Certification. Robb is a strength & conditioning coach, formerly a research biochemist, living in Chico, CA. He is an incredible Coach and Nutritionist.
Evolutionary Fitness & CrossFit
Posted on March 11, 2008Filed Under
CrossFit 34 Comments
Here is a great question on the compatibility of EF and CF:
SD_Mikey
Hi Robb,
Sorry, I couldn’t find a better place to post these questions. There a bit deep so I’m just hoping for any golden nuggets of wisdom.
Are Devany’s Evolutionary Fitness and Glassman’s CrossFit programming mutually exclusive because of the power law variation? People seem to be having great success doing both EF and CF (I’m a CrossFitter).
Also, do you ever incorporate EF principles into you or your client’s training?
Thanks in advance!
- Mikey
Here are a few interesting similarities between CF and EF:
1-A strong interest in economics and free markets.
2-Empiricism
3-Intensity
4-Functionality (with a few caveats)
Now the question is do I think EF and CF are mutually exclusive? No, not at all. I think they are derivatives of a base theme or perhaps a better way to describe it would be fractal: self similarity at all scales. I like thinking about training and lifestyle in terms of how much emphasis we place on Performance, Health and Longevity. I think CrossFit is focused more on performance but I’m still unclear if that is at the expense of health & longevity as compared to a more Evolutionary Fitness-esque approach. I think dropping into periods of ketosis either with or without some fasting is of benefit to health for reasons ranging from cancer prevention to decreasing the rate of cellular senescence. ketosis however will absolutely crush one’s crossfit performance…so perhaps there is a place for some periodization with more of a strength emphasis at some points of the year and more metabolic conditioning at others. I’ve written about this in the Performance Menu quite a bit and some folks like Scotty Hagnass have tinkered with it to good result so there might be something to it. It’s all pretty speculative but interesting none the less.
Coach Glassman has developed an interesting definition of fitness. At one time this involved looking at three models:
1-The 10 physical adaptations to exercise.
Cardiorespiratory endurance
Stamina
Strength
Flexibility
Speed
Power
Coordination
Accuracy
Agility
Balance
2-A statistical approach to modality competency in which one throws a potentially infinite number of activities into a hopper and draws them out. He or she who does best at this stuff is on average the “fittest”.
3-Another model is the notion that to be fit one should have a good balance in the development of all the engines that drive human activity: the ATP/CP pathway, glycolytic, and aerobic paths. We tend to focus on the use of anaerobic training to develop the aerobic pathway so we do not destroy our power production too much.
What this boils down to is competency or aptitude in various modalities, physical adaptations and metabolic engines. It’s a slick way of looking at things and it mirrors what folks like Devany and Cordain have written with regards to the generalist nature of our hunter gatherer ancestors. Recently however coach Glassman has put forward a more quantifiable method for both assessing and defining fitness. In this scenario Fitness IS work capacity across broad time and modal domains. What the hell does that mean? If we graph the power output we can generate on a huge variety of tasks we will see a power law distribution of our efforts. High power activities like the clean & jerk on the left, relatively lower power activities like 5K runs on the right and a everything under the sun mixed between.
CrossFit’s contention is the smart use of mixed modal strength & conditioning will increase ones capacity across all these domains and modalities. There are obviously limitations to this and we see a point of diminishing returns on the strength side of things. Once we get past a 6XBW on the crossfit total the ability to express high work output on things like 5K runs drops off pretty severely. Interestingly however we are seeing some top end endurance athletes get a fairly impressive strength base and this is increasing their long efforts…it will be interesting to see where that experiment finishes.
So this concept of increasing work capacity across broad time in modal domains offers a quantifiable way of measuring fitness. Perform more work in less time and you are more fit! Another model that can be helpful is the sickness-wellness-fitness continuum. In this model we can order any marker of health we like, blood pressure, bone density, mental state…we can stratify this from sick to well to fit and we can use this as a guide for assessing our efforts. If we want to add 50kg to our OL total but the gallon of ice cream we eat each night drives our triglycerides through the roof this decision is most assuredly counter to fitness and I’d wager health and longevity. Keep in mind this is not a value judgement, if you want to add that 50kg go for it, just know there may be a price to be paid for your efforts.
From both the Evolutionary Fitness and CrossFit perspective we are wired to have a fitness the is “Broad, general and inclusive”. With this in mind we can use the model of increasing work capacity across broad time and modal domains coupled with the sickness-wellness-fitness continuum to quantify fitness and balance our efforts.
This is a loooong winded way of saying I think CF and EF are quite compatible ideologies and really just show a difference in focus.
Mike also asked if I use EF technologies in my training and I definitely do. The Hierarchical sets are very time efficient and a nice way to introduce some intensity without too much volume. On the CF side of training I end to stick with couplets and triplets with an emphasis on shorter efforts. Most of our folks are lacking in strength and this is a great way to focus on fundamentals and help people get stronger. Many of the newer affiliates get enamored with chippers and hour long WOD’s…they are really missing the point of CF and blunting the potential adaptations.
Thanks for the question Mike!
Evolutionary Fitness & CrossFit
Posted on March 11, 2008Filed Under
CrossFit 34 Comments
Here is a great question on the compatibility of EF and CF:
SD_Mikey
Hi Robb,
Sorry, I couldn’t find a better place to post these questions. There a bit deep so I’m just hoping for any golden nuggets of wisdom.
Are Devany’s Evolutionary Fitness and Glassman’s CrossFit programming mutually exclusive because of the power law variation? People seem to be having great success doing both EF and CF (I’m a CrossFitter).
Also, do you ever incorporate EF principles into you or your client’s training?
Thanks in advance!
- Mikey
Here are a few interesting similarities between CF and EF:
1-A strong interest in economics and free markets.
2-Empiricism
3-Intensity
4-Functionality (with a few caveats)
Now the question is do I think EF and CF are mutually exclusive? No, not at all. I think they are derivatives of a base theme or perhaps a better way to describe it would be fractal: self similarity at all scales. I like thinking about training and lifestyle in terms of how much emphasis we place on Performance, Health and Longevity. I think CrossFit is focused more on performance but I’m still unclear if that is at the expense of health & longevity as compared to a more Evolutionary Fitness-esque approach. I think dropping into periods of ketosis either with or without some fasting is of benefit to health for reasons ranging from cancer prevention to decreasing the rate of cellular senescence. ketosis however will absolutely crush one’s crossfit performance…so perhaps there is a place for some periodization with more of a strength emphasis at some points of the year and more metabolic conditioning at others. I’ve written about this in the Performance Menu quite a bit and some folks like Scotty Hagnass have tinkered with it to good result so there might be something to it. It’s all pretty speculative but interesting none the less.
Coach Glassman has developed an interesting definition of fitness. At one time this involved looking at three models:
1-The 10 physical adaptations to exercise.
Cardiorespiratory endurance
Stamina
Strength
Flexibility
Speed
Power
Coordination
Accuracy
Agility
Balance
2-A statistical approach to modality competency in which one throws a potentially infinite number of activities into a hopper and draws them out. He or she who does best at this stuff is on average the “fittest”.
3-Another model is the notion that to be fit one should have a good balance in the development of all the engines that drive human activity: the ATP/CP pathway, glycolytic, and aerobic paths. We tend to focus on the use of anaerobic training to develop the aerobic pathway so we do not destroy our power production too much.
What this boils down to is competency or aptitude in various modalities, physical adaptations and metabolic engines. It’s a slick way of looking at things and it mirrors what folks like Devany and Cordain have written with regards to the generalist nature of our hunter gatherer ancestors. Recently however coach Glassman has put forward a more quantifiable method for both assessing and defining fitness. In this scenario Fitness IS work capacity across broad time and modal domains. What the hell does that mean? If we graph the power output we can generate on a huge variety of tasks we will see a power law distribution of our efforts. High power activities like the clean & jerk on the left, relatively lower power activities like 5K runs on the right and a everything under the sun mixed between.
CrossFit’s contention is the smart use of mixed modal strength & conditioning will increase ones capacity across all these domains and modalities. There are obviously limitations to this and we see a point of diminishing returns on the strength side of things. Once we get past a 6XBW on the crossfit total the ability to express high work output on things like 5K runs drops off pretty severely. Interestingly however we are seeing some top end endurance athletes get a fairly impressive strength base and this is increasing their long efforts…it will be interesting to see where that experiment finishes.
So this concept of increasing work capacity across broad time in modal domains offers a quantifiable way of measuring fitness. Perform more work in less time and you are more fit! Another model that can be helpful is the sickness-wellness-fitness continuum. In this model we can order any marker of health we like, blood pressure, bone density, mental state…we can stratify this from sick to well to fit and we can use this as a guide for assessing our efforts. If we want to add 50kg to our OL total but the gallon of ice cream we eat each night drives our triglycerides through the roof this decision is most assuredly counter to fitness and I’d wager health and longevity. Keep in mind this is not a value judgement, if you want to add that 50kg go for it, just know there may be a price to be paid for your efforts.
From both the Evolutionary Fitness and CrossFit perspective we are wired to have a fitness the is “Broad, general and inclusive”. With this in mind we can use the model of increasing work capacity across broad time and modal domains coupled with the sickness-wellness-fitness continuum to quantify fitness and balance our efforts.
This is a loooong winded way of saying I think CF and EF are quite compatible ideologies and really just show a difference in focus.
Mike also asked if I use EF technologies in my training and I definitely do. The Hierarchical sets are very time efficient and a nice way to introduce some intensity without too much volume. On the CF side of training I end to stick with couplets and triplets with an emphasis on shorter efforts. Most of our folks are lacking in strength and this is a great way to focus on fundamentals and help people get stronger. Many of the newer affiliates get enamored with chippers and hour long WOD’s…they are really missing the point of CF and blunting the potential adaptations.
Thanks for the question Mike!
5-28-08 W.O.D.
Wed. 5-28-08
Warm-Up: Review Tabata Exercises
W.O.D.: Tabata Fun
B.W. Squats + Push Ups + KTE or Leg Raises + Rope Climb +
GHD Hypers or on floor + KB Overhead Carry up/down stairs
Warm-Up: Review Tabata Exercises
W.O.D.: Tabata Fun
B.W. Squats + Push Ups + KTE or Leg Raises + Rope Climb +
GHD Hypers or on floor + KB Overhead Carry up/down stairs
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