Tuesday 111129
Performance Nutrition Town Hall at Potomac Crossfit, 10 December, 1:30pm.
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A quick note about consistency and goals: I had an athlete lay out a plan for me via email that included 5-6 days of training per week. There was a lot of stuff that was outside of the normal WOD that he saw as a weakness and that he wanted to work on. I didn’t think that his extra stuff was too bad an idea, and I noticed that when I saw him in the gym, that he wasn’t progressing too much on his weights during strength sessions or METCONs.
We had some back and forth on what we thought was the best approach, then randomly I looked at the number of times that he’s come to the gym in the last six months. He had averaged 1.8 visits per week.
Lesson is: Master the basics before you throw them out. The basics in this case means: show up. That will fix pretty much every issue that you are going to have. -Brian PCF
AMRAP 5 Minutes
Row 600m
AMRAP Muscle-ups/Muscle-up Transitions
Rest 3 Minutes
AMRAP 5 Minutes
5 DB Ground to Overhead (50/35)
5 Burpees
Rest 3 Minutes
AMRAP 5 Minutes
10 KB Sumo Deadlift High-Pull (70/53)
30 Double Unders
Post a score for each couplet.
Your score for the first couplet is your total muscle-ups. You will only row once. Complete the three workouts in any order.
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Photos
November 28th, 2011 on 8:56 pm
Seriously? I swear I don’t just stand around all the time watching the Wilkins’ lift weights…
November 28th, 2011 on 8:59 pm
I was going to let Matt comment first, but since you mentioned it… Did you work out that day?
November 28th, 2011 on 9:45 pm
Go back to yesterday and look at Chris K.’s link of JCVD training if you missed it.
November 28th, 2011 on 10:08 pm
I don’t get the first part of this WOD. AMRAP 5 Minutes Row 600 meters AMRAP muscle-ups? WTF? So do we just row 600 meters for 5 minutes so it’s like a 1000 meters row? Or do we row one 600m, then do MUs/transitions? Seems there’s a typo unless I’m missing something.
November 28th, 2011 on 10:11 pm
Sorry, I got it now.
November 28th, 2011 on 11:44 pm
For those of you who want to do muscle-ups, now might be a good day to visit our friends at Patriot. I am sure Erica and team would be happy to see you.
November 29th, 2011 on 7:44 am
Nice work morning crew. Tough combo of movement + intervals = suck.
November 29th, 2011 on 8:46 am
312
600m row, pullups
25# GTO, burpees
45# SDHP, single unders
November 29th, 2011 on 8:55 am
216
WOD 1: 600M row + 6 MU w/blue band
WOD 2: 5 rds (50 reps) w/30# dbs
WOD 3: 4 rds (160 reps) w/53# kb & DU
November 29th, 2011 on 9:11 am
I’ll be going over to patriot. Let me see if I can employ my newly acquired muscle up skills to the maximus level.
Brian, whats the info for that Army-Navy throwdown event you mentioned yesterday?
offtopic plug: http://hope.cupidsundierun.com/cur/teampage.asp?fundid=3061
November 29th, 2011 on 9:36 am
225
500m row, 6 MU w/ blue band
4+3 (43 reps) w/40# DBs
5+26 (176 reps) w/53# KB & running man (men?)
November 29th, 2011 on 9:46 am
Mixed Bag WOD = 207
400m row + banded pullups
5 DB GTO (20#) + 5 Burpees
10 KB SDLHP (40#) + 20 DUs
November 29th, 2011 on 10:20 am
276
500m row + pullups 24 pu
5 DB GTO (35#) + 5 Burpees 5 rounds, 50 reps
10 KB SDLHP (53#) + 30 running man, 5 + 2, 202
November 29th, 2011 on 10:30 am
Does anyone have a little portable grill I could borrow for the weekend? Think tailgating. Thanks!
November 29th, 2011 on 11:18 am
@ Jenn, I have one that I’ve never used. It’s a charcoal grill. It even folds up so you can carry it.
You are welcome to it.
November 29th, 2011 on 1:34 pm
B Wilkins–Patriot is full. Potomac CFers should stay at Potomac until Patriot takes over the rest of the credit union.
November 29th, 2011 on 1:57 pm
Anyone know of a good dog sitter in the Arlington area that doesn’t use cages and doesn’t cost one million dollars? Looking for a place to take my pup when I go out of town later this month…. Email me at tcaurie07 @ gmail dot com if you have any suggestions! Thanks!!
November 29th, 2011 on 2:24 pm
Not trying to pick a fight, but as a paying customer I feel I have a right to voice my opinion of the service I have purchased.
I wish these blogs were more constructive. As I read them, all I take away is “Put crossfit above all else and don’t question the instructors”. I realize that this is an elite workout, but not everyone is in it to try to win the crossfit games. Some of us come out when we can because other things in our lives take priority (family, friends, work, school, etc) and try to make the most of the workouts we are able to attend. In my opinion, “just show up” will NOT solve all your problems. Showing up and doing a incorrect/half-assed workout is worse (in my opinion) than not showing up at all. How about you give us tips on how to maximize the time we do have at the gym? Just because I don’t have an unlimited membership or don’t eat the paleo diet doesn’t mean I can’t benefit from crossfit.
I love crossfit, but I don’t love the superiority-complex that lurks around the boxes. This is supposed to be a supportive community, not a place where the “elite-elite” are praised and the rest are ignored until they quit.
November 29th, 2011 on 2:58 pm
Showing up is half the battle on any work out…whether you do an elite-elite workout or just run or use the eliptical, showing up is the hardest part (IMO). In the military we say there are three main things you need to do to be successful. One, be at the place youre supposed to be. Two, be there when you are supposed to be there. Three, be in the right uniform you are supposed to be in. This, IMO equates with working out. Although I think you answered your own question about maximizing your time at the box when you said that half-a$$ing a workout or doing it incorrectly is worse than not showing up. Dont half-a$$ and try to do it correctly….
November 29th, 2011 on 3:00 pm
Big thanks to Brian at yesterday’s 5pm for the time spent correcting my form during my first post-Foundations WOD. Also thanks to all the regulars who made me feel welcomed.
November 29th, 2011 on 3:00 pm
I kind of disagree with the sentiment of that post. I think showing up is 100% the best advice the coaches can give when you aren’t in the gym, because the motivation to work hard is the responsibility of the customer, not the coach. Showing up and not giving your all falls on the athlete, not the coach.
I am far from an elite athlete, but if I didn’t show up, where would I be? I talk to the coaches and our better athletes constantly, because I want their help and advice on getting better at what we do while we are at PCF. Why do I do that? Because they are more than happy to help and the advice they give provides dividends.
I certainly don’t feel superior to anyone, but I feel better about myself every time I leave a WOD knowing that I gave 100%.
November 29th, 2011 on 3:01 pm
Boom.
November 29th, 2011 on 3:11 pm
@ Regular Joe – you sure know how to not pick a fight.
If I interpret that you are indeed the athlete referenced in Brian’s workout blurb above, I would venture to say that you may be projecting just a little bit with the “Put crossfit above all else and don’t question the instructors”.
Firstly, I would say as a 1-year PCF veteran that is you asked me, a coach, or any other PCF vet at the gym a question about any Crossfit movement or WOD, we’d be more than happy to help you out, even to the point of shortening our workout to show you how to do something without killing yourself. I at least know that I have actually done that in the past for anyone I saw that was serious about learning, and for some that didn’t even ask.
Secondly, on the paleo. Some people need it to see actual significant change, but I don’t. Paleo still guides my nutritional decision-making… as I like to say that ‘I’m not paleo, I’m paleo-aware.’ If you require a bigger anatomic/physiological response then I do, well then, you know what to do, because you are your own boss.
Thirdly, I’m not really sure who the ‘elite-elite’ are that supposedly fill this box, because literally, there are less than 15 that have a legit claim at anything approaching a national-elite level here. The rest of us just work hard, me included, and we commit to the program. We commit because we like the effort, and we like to put out good effort alongside others that do that, because we think that say something about someone. But we also see value in the programming.
And being that you are still paying for your membership at PCF, I would assume that you do also. So I kind of wonder about the whole not showing up thing. Show up when you can, man. Do extra stuff when you can’t too. This experience is what you make it – you get in what you put out. That includes the workouts that you can’t put anything into if you are not present, and it includes this blog (have you been posting your progress so that you can track it?)
I suggest that you actually get your money’s worth by trying to do USE this product and service:
1. ‘Just’ show up and ***ask questions*** – be aggressive…we don’t bite…hard
2. Track your progress
3. Watch what you eat, whatever that means for you
4. When showing up fails, do something else
5. Repeat 1.
Because really if you don’t do this stuff, you kind of are wasting your money by not being proactive about you.
And that would really suck. Drop the hammer, man.
November 29th, 2011 on 3:11 pm
@ RegularJoe: Psuedonyms, if not meant to be funny, tend to de-value any valid point you are trying make…
Additionally, I think you oversimplifying the message from the coaches. At no point did the coaches say coming in was the ONLY thing, but rather the FIRST thing. If you don’t come in on a regular and consistent basis they cannot see you, speak with you, address your concerns, and work to develop a plan to meet your goals.
November 29th, 2011 on 3:17 pm
Regular Joe,
1. The “elite-elite” thing is a joke, sounds like your catching feelings over it. Relax.
2. In my opinion there are alot of people at PCF that are not trying to make the leaderboard every night, they are just trying to get a good solid workout in. And yes, showing up and showing up consistently is a Prerequisite of getting a good solid workout in.
We have both types here at PCFs, the folks that just wanna workout, the folks like myself who are always trying to score high, and people in between the two extremes. Its ok if you just wanna workout and not be one of those leaderboard zealots. Theres a place for you. But even to do that you still have to show-up.
Sincerely
Sometimes-Elite-Elite
Superman Socks Wearing
5 foot 4 Sexy Chocolate Handsome Smart “Humble”
Antwone
November 29th, 2011 on 3:18 pm
@ Regular Joe- I agree with all of the above. If you feel ignored, it is likely because you are not asking questions. I am far from elite, but I get the attention I need by asking for it.
November 29th, 2011 on 3:34 pm
My short defense:
1. I am not the athlete referenced in the blog, just someone who has an opinion and wants to avoid obvious repercussions for disagreeing with the majority.
2. @ Danny. Your reply was what I would expect out of the blog. You provide tips, alternatives and motivation. That was my point all along, I wish the blogs read more like what you wrote vs. blanket statements like “just show up” or “eat paleo”.
3. I max out my subscription, rx 9/10 WODs, and happily listen to instruction. I am not concerned about my performance but am more so that such an aggressive tone may chase newer crossfitters out the door.
November 29th, 2011 on 3:48 pm
Since no one is jumping in, I’ll test the waters…
@Regular Joe- Feel free to voice any concerns regarding the gym via the blog or e-mailing the coaches directly. I have been at the gym for three years and have done both. Any questions/comments/recommendations have always been responded to by one of the coaches and usually the owners. Although Brian PCF can be a bit of a curmudgeon at times, he always takes constructive criticism and will tell you why its a good/bad idea or the history of why PCF does something one way or another.
I disagree with your comment that just showing up doesn’t work. Showing up does work, but you have to put forth the effort also. Some people that try crossfit have never really pushed themselves before or have forgotten what its like ot push themselves. I know I lost 25 pounds by just showing up doing the workouts and the next 25 cutting back on the booze and bread (while still pushing myself).
I would disagree with your other comment regarding the gym attitude. With about 450 or so members at both gyms, we have a melting pot of personalities. In three years, I have seen less than 10 people with elite attitudes. Most of those elite athletes eventually leave because we ultimatley shit on them until their “eliteness” can’t take it anymore. I think your perception of the jockularity on the blog or the joking in the gym is some sort of cool kids or im better than you club…I assure you its not.
Since joining the gym (as previously stated), I have lost about 50 pounds. I don’t come here to be elite. I workout because I want to see my franks and beans without a mirror and I know crossfit (specifically PCF 1 and 2) are the only workouts/facilities I have consistently done/attended in the last fifteen years…I simply come to the gym because i enjoy the lockerroom atmosphere and have seen results.
I try to make sure to say hello to everyone or at least give a head nod of acknowledgement- some respond and some don’t…I don’t take it personally because I know I can be perceived to be a dbag.
In my experience here, the people that leave (other than for moving or financial reasons) or are uncomfortable tend to be shy and unwilling to ask for help/advice or even to engage anyone. I will end this blabbing by simply suggesting you reach out and meet the people working out with you. You will enjoy your workouts more, probably push yourself harder because of a friendly rivalry you may develop and possibly develop a few friends or business contacts along the way…
Best of luck and sorry for the incoherent rambling,
Mike H aka simple jack aka wolfman aka dbag aka jketts mustache aka crossfit newbie-
much love Matthew…
November 29th, 2011 on 4:04 pm
First and foremost, I feel bad that “Average Joe” doesn’t feel they can come out and ask questions without disguising their identity. We can be sarcastic on the blog, but I believe that PCF is a community where if you ask a serious question in a respectful manner, your question will be answered respectfully. Hell, you might even have a good idea. I sincerely hope there aren’t any other PCFers that are hesitant to post questions on the blog.
In response to the specific issues, I agree with Paul. I think you are over simplifying the post. No one here thinks they’re any better than you because you have other more important priorities, because we all do. I would guess that all Brian is trying to say is don’t expect significant results without showing up. Its simple – if you want to get good at crossfit, you have to crossfit. Sure this is not rocket science and a maybe a “blanket statement” but some people need to hear it. Clearly, the athlete mentioned above needed that advice. Personally, I see the blog as a place where only quick short blurbs are effective. I don’t know about you, but if they post a novel on here, I’m going to stop reading. If you want to know more or get into greater detail, it has been my experience that a coach or fellow member is always willing to help. I’ve had several helping me with double unders on their own time or who have given other advice over email.
Now, if your opinion is simply that you want to see more detailed advice on the blog (point 2), thats your opinion and maybe you’re right. I just don’t understand why you think we would blast you for that.
Just my opinion …
November 29th, 2011 on 4:06 pm
Are we calling Dave G Regular Joe going forward now? Did he change the Drywall blog name too?
Also Dave, you forgot to say you rx 9/10 wod’s at the women’s weight.
Regular Dave, unfortunately if you don’t show up, the main way to maximize your time at the gym and see fitness and aesthetic results is, unfortunately, to eat paleo. As Danny said people can tweak how they apply the concepts, but if they don’t follow them and aren’t happy, then they don’t have the problems you referenced, they just have the level of fitness they have selected to fit their life.
November 29th, 2011 on 4:08 pm
Also, today’s blog may set a record for average comment length. How do we afford memberships at PCF? We obviously don’t work for a living.
November 29th, 2011 on 4:09 pm
Mike H.,
I though nodding heads was something between just me and you. If I only knew you are doing it to everyone else… I hope you gain back the 50 lbs you tried so hard to loose!
November 29th, 2011 on 4:17 pm
Notice the subtle difference Guch…you get a head nod and a wink…others just a nod…then again maybe the nod is simply a creepy way of me following the ROM of people in the direction of my prolonged gaze…
November 29th, 2011 on 4:22 pm
Zack – I appreciate the shoutout but I have ceased all posting under pseudeonyms after the concept was hijacked.
I do recommend showing up to the gym and eating paleo. When I did that, I got stronger and felt better. Now that I don’t, I’m less of both.
November 29th, 2011 on 4:32 pm
I don’t think I can improve upon what was said above, but I’ll add that I don’t mind people posting anonymously, and I don’t look to see who it is by ISP. If somebody requests I take something down, I will, but pretty much no matter what somebody says I’ll leave it up there.
I’ll also say that I have an economic interest/bias in keeping people around, so I might be full of shit. However, I don’t think any of the above comments (which are all from other clients) could or should be perceived as in their interest in any way – and that goes to show the community that has developed here.
The only original thoughts I’ll add are these:
1) Elite = Fuck. This is a versatile term that can, and does, mean pretty much anything the writer/speaker wants it to. Antwone is a very positive “Elite” user, if he says it, it’s a compliment. Mike H. is not a not so positive “Elite” user. If he calls you elite, then you are getting made fun of for something.
I’m probably somewhere in the middle. Sometimes I mean Elite = Elite, and sometimes I mean Elite = Fucking Idiotic.
2) We really set ourselves up for failure in some ways with respect to Foundations. This is a very structured system with a small cohort of athletes who get comfortable with each other and who are provided with a significant amount of instruction on every aspect of what they’re doing for an hour.
We then ask you to come in to WODs with 20-30 athletes who you don’t know, with a coach you don’t know, doing movements you may or may not know. THIS IS REALLY HARD FOR ATHLETES TO TRANSITION TOO!!
And we totally get that. But we haven’t figured out a better system.
3) There’s a great story from “From the Horses Mouth: Essays for the Small Unit Leader” about a Civil Ware General who had three Colonels under him with wildly varied personalities.
Colonel #1 needed to be told exactly what to do with explicit detail – but if the General did it, Colonel #1 would deliver exactly what the General laid out.
Colonel #2 HATED to be told what to do or how to do it – so the General would just say “I need this hill taken by this time”, and that’s all the Colonel would stand for. So the General did it that way and got what he wanted.
Now Colonel #3 was even trickier. Whatever you told him to do, he’d want to do the exact opposite. So every time the General wanted something done, he’d have to say something like “Well Colonel #3, there’s simply no way that we could attack that Confederate flank tomorrow morning and take that position – it simply can’t be done.”
On cue, Colonel #3 would say “General, my Regiment will be standing atop that hill by dawn!”
The lesson here is that different athletes respond to different cues/instruction/stream of consciousness blog blurbs differently.
We do the best we can to offer a panacea of different approaches by encouraging our coaches to use their experience and knowledge to find the best way to talk to athletes.
My communication style might not be the best for you, and that’s part of the reason we offer different options for the athletes.
Especially since, as I mentioned, I might be (and probably am) full of shit.
_____________
BRK BRK
WOD today:
5x2x130 Power Snatch
3x5x185 OHS (failed on the last rep of the last set)
PCF WOD: 292 Rxd
Fucking Elite tip of the day: Game the game like a motherfucker and save everything for the DU’s.
Or get fitter and work hard on what you’re bad at.
It’s like a Dada-ism.
November 29th, 2011 on 4:33 pm
Edit: 282 Rxd.
November 29th, 2011 on 4:50 pm
“…look to see who it is by ISP”. What is this, a crossfit gym or the NSA?
I guess I’m not a matrix-level hacker like some, but I’m pretty sure internet service providers (ISPs) don’t just hand out the IP addresses of their customers to anyone who asks… With an IP you can find out the user’s ISP and the local routing information, but that will only point to somewhere in the NCR and not a specific house/apt/bunker. See for yourself: http://whatismyipaddress.com/
November 29th, 2011 on 4:55 pm
I meant IP, which means i’m outed as not being ethical vis-a-vis anonymity, just incompetent.
November 29th, 2011 on 4:56 pm
I’m a regular Joe, but not the regular Joe and don’t like it when people use the term regular Joe.
November 29th, 2011 on 4:57 pm
Actually, I couldn’t care less…
November 29th, 2011 on 5:07 pm
@RegularJoe:
I post to the blog approximately once every 18 months, so you have already achieved eliteness in drawing out a lurker. Plus, you incited MikeH to use the word “jockularity” in a blog post, which impresses me but also leaves me wondering whether the misspelling was unintended or a crappy pun. You’re elite-elite.
I agree that the musings with the WOD posts can sometimes be a little preachy. (Personally, I was “unsatisfied” by Brian’s post a couple weeks back about how I need to eliminate stress and sleep 8+ hours. I already knew those things.) But (a) I often think they’re just Brian’s incredibly clumsy attempts at humor, and (b) I always think they are a well-intentioned effort to provide a nugget of useful information or inspiration in about 50 words or so.
In any event, I’m a little surprised you picked today’s post to quarrel over. The proposition seems fairly straightforward and uncontroversial to me – you won’t get anything out of this place if you don’t show up. I understand your point that “showing up” does not necessarily maximize your returns, but that’s a different pearl of wisdom for a different blog post or maybe lots of little pearls over lost of blog posts (and it seems to me like those have been dribbling out steadily and in good measure for a while now, like AaronPCF’s post in the last couple days giving guidance about how to approach the new strength cycle).
I also do agree with most of the other thoughts people have posted. This place is unlike anything else I’ve ever been involved with, in a good way. And I’m not the normal demographic here – I’m a busy middle aged dad with no military or meaningful athletic background. I struggle through the WODs because I have fun at them (most of them, anyway) and because I enjoy the spirit and company of the other people working out around me. I don’t know a huge number of people at the gym because I workout in the morning, but I know those folks well and they’re all good people and good athletes. And I like the coaches.
Good luck, and stick with it. Consider trying the 0530 WOD – we’re all half asleep so there is definitely no superiority complex. Hope you find your happy place.
November 29th, 2011 on 5:24 pm
@Jeff J
I know exactly which post you are talking about and it irked me as well. Maybe I don’t get Brian’s delivery and I chose an inappropriate time to voice my opinion. That being said, these are just my opinions and I am entitled to have them just as you all are entitled to have/voice yours. Maybe one day I can learn to love you all…
November 29th, 2011 on 5:57 pm
first off….. not regular joe, this is joe m
anyone who was present for sundays great “kicking of the curb” incident, my right big toe is pretty swollen and black and blue, but stopped hurting- should be back at the gym tomorrow
thanks for the concern!
antwone- i actually blame my toe incident for not being on the leaderboard (even though i’ve never been ‘elite-elite’, or close to being on the leaderboard, i had a good feeling about this one)
November 29th, 2011 on 5:58 pm
I just can’t believe Homburg outed himself as JKett’s mustache. What’s next, JKett admitting to being Megan’s Fupa?
November 29th, 2011 on 6:09 pm
Why the blog is entertaining…start with conversation about Brian’s post, end up with talk of FUPAS.
November 29th, 2011 on 6:25 pm
Clarifications-
Changing pseudonyms as often as I do, I forgot to include Megan’s Fupa (but only PCF blog Megan’s Fupa- Not FB Megan’s Fupa) and Jkett’s Library Card. Jkett’s Mustache only with no gravatar- not TS one.
Correct spelling/version of jocular (Jockularity) for my intentions-
As for the rest…FMA…wolfman out…
November 29th, 2011 on 6:32 pm
Good points Jeff J.
And to address the thrust of my posts, generally my they are aimed at identifying or reinforcing the basics – and nearly always these are spurred on by conversations in the gym with athletes.
So while some folks might go “duh, I know Paleo is good”, others truly don’t believe that people live their lives sans-cupcakes.
Re: my delivery. I deliver these in my well-worn “faux” dickhead persona as a) this is my inner monologue, and b) it is somewhat entertaining once you realize that I’m mostly kidding.
If you aren’t coached by me, then there’s little to no chance that you’ll think that my faux dickhead is anything but actual dickhead.
For the record, I have no problem with 9x/week Crossfitting. I have no problem with 9x/week Crossfitting with non-Paleo eating.
I just want to reinforce the basics with these posts and reinforce that you get out what you put in. The most frustrating moments for me as a coach is dealing with folks that seemingly REALLY REALLY REALLY want to improve, but won’t do any of the things that I tell them to do.
These posts are simply blunt trauma to the psychological reservations in not doing.
November 29th, 2011 on 6:36 pm
Metcon: 235 w/45 KBSDLHP and double unders, 600 row and pull ups, 20 DBGTO and burpees. In that order…put the DUs first per Brian’s advice to use them as the money maker
November 29th, 2011 on 7:11 pm
As one of the writers on the blog, I will add a quick comment.
Writing useful, informative, non-repetitive blog posts everyday is really hard. Even if I could do that, the likelihood that it would answer everyone’s questions is slim. I spent my first years CrossFitting trolling the net for blogs and message boards and was still never satisfied.
In addition to this blog, we also link to the coaches personal blogs. Some of us are better at posting regularly than others, but even if you go back years there is some good information. I consider the actual programming the repository of most of my thoughts on CrossFit.
Which brings me to the best resource: posts on the blog. If you have a question about the programming, you ask. Someone did that just the other day about strength dedicated days. Look at the response you got to this post! Imagine if you had posted, “what is the best way to maximize my time in the gym as a 2x a week CrossFitter?” It never really occurred to me to write about it, but if someone asked the question I would respond.
I don’t want this to sound like everyone else who said “come in and ask questions.” I know that doesn’t fix every problem, especially if you aren’t there a lot. But in terms of information at your fingertips, Q&A is pretty cool.
Hope that helps.
PS-This WOD was supposed to have 3 separate scores … that would have avoided Brian’s sandbagging strategy.
November 29th, 2011 on 8:16 pm
Aaron – what’s the bet way to get strong, fast, and lean with going to the gym 2x a week and eating tacos 3x a week?
November 29th, 2011 on 8:32 pm
234 w/35db, 53kb, SUs, 500m row and blue band pull ups. Thanks for the tips on the snatch balance, Zack. And thanks to Wilkins for yelling at me to get those last 5 pull ups.
November 29th, 2011 on 9:15 pm
Dave,
You an inverse relationship between your tacos and gym visits. For elite-elite athletes we like to see a 5 to 1 gym to taco ratio.
November 29th, 2011 on 10:27 pm
Gym to taco ratio is a great metric. I will strive to get that metric down to 2 to 1. 5 to 1 is reserved for those who qualify for the Games/Throwdowns.
November 29th, 2011 on 10:47 pm
Brian,
Funny to me, but probably no one else, when I was reading your post, I thought you were going to say your athlete had been to the gym 13 times a week and was over training. I was surprised when it was the other way around. As you pointed out, all of our minds work differently.
Anyway, I’m glad you coached me for two years so I know that you are sarcastic – and a good coach! Since I now mostly frequent the less sarcastic Patriot, I do miss your antics.
Tomorrow’s advice should be – Go fast and don’t take a lot of breaks !
December 5th, 2011 on 2:38 pm
[...] This one started a spirited discussion on the blog, check it out here. __________________________ [...]