Thursday, October 7, 2010

Goals and stuff

 Ive been tweaking, reflecting, tinkering, having fun, and experimenting.
So my question, to myself and everyone else, Is what do we do when we want to reach a certain goal.
  • First Define that goal
  • then make plans to achieve said goal
  • then train appropriately to crush said goal
Ok having said that and ( Way over simplifying it I know ), let me open up my brain case and look whats inside

This past year I made great strides, Went from an overweight chubba, who couldn't run 400 meters without going into cardiac and respiratory arrest, to an athlete who confidently runs 5ks and had two 3rd place finishes in some tough competitions this year.
Now all that aside, let me insert a little mental side note here ( I by no means am a braggart or am trying to use this as a look at how good Mike is puff piece. Merely to show an example of how crossfit, can and will affect you life in every aspect.)
How did I accomplish this. Hard friggen work..crossfit, zone dieting..and did I mention hard friggen work.
So how can I tweak/change my routine to increase my capacity

step one define my goals:
1st place Maine games, Compete in Sectionals, and Break top 20 at the Crash B's this year
step two plan to achieve these goals:
A little more involved but I hope you Can follow along. I tried to look at what limited me in my 3 separate competitions this year. Was it strength?.nope my strength numbers are adequate, I can improve upon both form and technique. was it nutrition? ehh maybe a little can be much stricter with zone, or maybe even try paleo. Was it my endurance? Yeah definitely, while Ive come a long way, im still being beaten because the other guys simply dont get winded as quickly as I do.
Step3 how can I make changes to crush my goals:
So Ill admit it, I like lifting heavy things, I enjoy being that guy. So how can I balance this love with an increased endurance attitude. My solution is going to be less full on strength workouts and simply more METCON ( Metabolic conditioning, type workouts ) strength I know wont depreciate as fast for me, because I know my body. Ive dropped lots of weight, and my max lifts didn't really go down at all so Im not worried about loosing strength. Any i loose, will be minute in the grand scale of things, and I can simply re tweak to add more strength when the time is right.
So what about diet? Well the tweak is simple, eat less shit. More of a mind over matter thing, I know what good food Is, I just friggen love M&M's.
So to put it in plain sight here ya go
  • Increase METCON's. ( Even on days I may do heavy lifts I need to be sure i still get some type of metcon in that involves running ) . This will also include more WOD's for rowing
  • Diet. get strict strict strict
So I know not everyone has the same goals as me. that's cool, and really the point Im trying to make is, have fun with it, play around and get creative, your body is an amazing tool, created by God for awesome works, so test it, see what it can handle, most of all have fun, and enjoy life.
Questions, comments, etc etc, post em, id love to hear from ya and know Im not just talking to myself and the internets

Friday, October 1, 2010

My Essential Crossfit List

Ok some of you have been reading my advice, and all that good stuff. Eating lots of protein and crossfiting hard. Here are a few other great sites you should be checking out on a daily basis.

  1. Goes without saying- an absolute first. I check this out for the WOD ( Work out of the day ) its also great to brush up on form and to get motivated. and don't be a slacker get a subscription to the journal
  2. This next site is another must. If your going to be hitting it hard, mobility and stretching are an absolute must Kelly Starrett is an awesome trainer and physical therapist
  3. Crossfit endurance is another great site for crossfitters who want to improve their running and endurance their WOD's are done in conjunction with the main site and supplement it quite well
  4. If strength is your thing the next two links are for you. the guys at 70s big are focused primarly on stregth training Olympic lifting primarily with a little powerlifting but they are also funnya s hell
  5. Crossfit football is another great site for strength bias'd crossfitters
Enjoy have fun train hard eat protein and for God sakes don't ever let me hear you say I cant.......
Youl make me angry