Tag Archives: fit

Overdoing Warm-Ups

Is it possible to warm-up too much?

It was so funny when I ran ultra-marathons. They’d announce 5 minutes to start time and most people are still sitting in chairs or just gabbing with each other. These are usually trail races that extend past the normal 26.2 mile marathon. They last from 5 to 24 hours and beyond. The goal is to expend the least amount of energy possible for the long haul. So warming up is really a waste of energy.

During this time, I signed up for a 5K or two. It was hillarious because you’d see people running and sprinting all over the place. I mean, its a 5K right? I really think they ran a 5K before they even toed the starting line.

So is it possible to warm-up too much? I think it depends on what you are doing. For a very low-intensity exercise of extended time, your workout is basically your warm-up. Say you are on a rowing or elliptical machine. They are low impact so you can start slow and work into a sweat. There isn’t much worry at all about getting hurt. Well, unless you are a very out of shape person who has lived a very sedentary life. But that excludes most of us who are working out.

Now, picture a Top Fuel Eliminator dragster that is doing a quarter mile in under 5 seconds. It pays to have the engine up to full temperature. They also do an intense burnout to heat the tires before they go. This also tells you that your engine is ready. So for an Olympian doing a 100 meter running sprint, yeah they are going to do a serious warmup of movements and stretching. The wheels can come off so easily with that intensity. The same for a heavy CrossFit workout that includes heavy deadlifts. Or maybe a Strongman competition where intensity is through the roof. These are the times when you warm-up in a very precise way.

Just about the time I was getting ready for my CrossFit Trainer certification, I was watching a lot of videos and reading as much as I could. One video was a road tour with Spencer Hendel and James Hobart. They would visit CrossFit boxes and join in on a workout wherever they went. They were so funny because they called their most intense efforts as going HAM (Hard as a mother *censored*). They always seemed a bit tired since they were on the road a lot. So they often skipped a dedicated warm-up. They called it going JAGUAR. I love that term. They just jumped in and got down to business.

I used to go to a CrossFit box in town. The hour flow always went the same way. You do a warm-up, often a run, row, or calisthenics. This led to mobility that related directly to the Workout of the Day (WOD). And then a strength segment that was also related. At the end, you’d do the WOD. You’d be totally smoked and then go about your day.

The problem I had with this idea is often you were doing a benchmark workout where you wanted the best time you could get. Say you were doing Diane with heavy deadlifts and handstand pushups. But you already did deadlifts and handstand holds in the strength portion. Yeah, it warmed you up, but maybe it took a lot out of you too. Then you can’t go 100% in the WOD. If I were the coach, I would program a specific warmup to the WOD, and then go right to the WOD. Then you guarantee success for your athletes. It would be perfect to do a burnout session after with an EMOM or strength with deadlifts or presses overhead.

TBH, I go JAGUAR in most of my workouts. I don’t do any warmup at all. I might do a rep or two or something that relates. But otherwise I jump right in. A WOD is an amazing warmup for a strength portion. I often blow my wad so badly with strength, I wouldn’t have energy for a WOD at the end. Another way around a warm-up is to have a buy-in and buy-out. So as part of your WOD, you tack on a 1K row or 800m run or something before and after the AMRAP or couplet that you have prescribed. Then you have the best of all worlds. Sometimes, I even add the strength into the WOD. So if you do a Deadlift workout, it could look like this.

500m row buy-in
WOD 5 rounds for time:
deadlift 285 pounds x5 reps
20 burpees
20 situps
rest 1 min*
500m row buy-out

Then you have everything covered. And the little rest keeps your back safe during a heavy WOD.

So to answer the question, it is possible to warm-up too much. A majority of us doing fitness don’t need much of a warm-up. Maybe for some of the Top Fuel people out there, yeah, its smart to warm-up. But don’t overdo it to the point where you end up with poor performance.

Advertisements

CrossFit Isn’t Unique

So if you do a workout that combines several exercises done at maximum effort, is that unique to CrossFit? Certainly not! It doesn’t make CrossFit special in the least.

When I wrestled in high school, it was very common to run sprint intervals doing pushups and sit-ups in between. We often ran a minute of loops on the mats and then pop out calisthenics or wrestling moves in between. We often did a hard set of burpees and then carried someone back and forth across the room. This exercise has been done for thousands of years (since wrestling is the oldest sport).

Then I entered the Army. Talk about high-intensity interval training. Run around the pit, do flutter kicks, run around the pit, do pushups, run around the pit… We did max pull-ups, max pushups, max sit-ups…as many as we could in 2 mins for each exercise. Yeah, CrossFit does that too. But this has been done for a couple hundred years. We run obstacle courses, do long marches with weight on our backs, and lots of intervals that shock your system. Talk to Navy Seals, Force Recon, Special Forces, Rangers, SAS, Spetsnaz,…they do it too. Nothing special.

So if its nothing special, then why do so many naysayers complain about it? I don’t have a clue. The ego does wonders to the human psyche.

Most of it is jealousy. People are like, why don’t I get filmed on ESPN or CBS Sports for doing supersets of back and chest workouts? Why don’t I make money off of bench pressing over twice my bodyweight? Its the haves and have nots. So classic.

Yet you don’t have to be a Green Beret or professional athlete to do this exercise. Anybody can do it. You don’t have to do what CrossFit.com freely publishes. You can do something similar. You don’t have to do the prescribed 225 pound deadlifts, you can lift a sack of potatoes instead. There is no excuse why you can’t do CrossFit. If you want to learn a specific skill, there is always someone who is able and willing to help. If you want to learn to Powerlift better, find that person. Olympic weightlifting, strongman, gymnastics, distance running, yoga, …find someone! There aren’t any excuses. And if you hate CrossFit, don’t call it that then. Just mimic what they do and call it something else. There is no need to hate anyone. We have enough hate in this world.

Workout Update: My plan is working!

I told someone the other day, as you get older, you always have something going wrong with your body. One day its a shoulder, the next its a knee. You just never know. But I know some young folks who are the same way, so its not exclusive to aging.

Today, I have zero issues. I am so happy for that. Yeah, maybe I’m not admitting to a lingering thing here or there, but nothing comes to mind as far as injuries.

I attribute much to my current lifestyle. I am working out intuitively and “playing” a lot more. Here is what a common workout looks like for me:

CARDIO
I often start (sometimes finish) my workout with a Heartbreaker WOD (workout of the day). For me, its always 21-15-9 repetitions of a couplet or triplet. They usually have a bodyweight movement or cardio aspect included. Here is a list of common exercises:

Strictly cardio: run, row, ski-erg (all for calories)
Bodyweight stuff: box jump, jumprope double unders, burpees, pullups, pushups, situps
Other ideas: med ball slams, wall balls, thrusters, Romanian deadlifts

Example: 21 calorie ski-erg, 21 kettlebell swings, 15 ski, 15 swings, 9 ski, 9 swings

OLYMPIC WEIGHTLIFTING
I listened to a podcast the other day and it rocked my world. Instead of following the common template of snatch work then clean & jerk work in the same day, you split the movements alternating every day (or session). So every other day I do one or the other type of movement. Here are some examples:

Snatch day: snatch (singles, doubles, …), pauses, hangs, presses, pulls, angel drops, Sots press, snatch balance, snatch from blocks, overhead squat, muscle snatch,…

Clean & Jerk day: c&j (1x, 2x, 3x,…), pauses, hangs, jerks, complexes, blocks,…

This has helped me spend more time on a movement and lets me do other things too.

ACCESSORY
This could include a CrossFit WOD. Or it could be a CrossFit skill to work on, like muscle ups, handstand pushups, pistols, etc… I may do Strongman, like yoke squats, farmer carries, or Atlas stone shoulders. Or it could be straight up BodyBuilding, which is becoming a favorite. The interesting thing about Bodybuilding is that it is done strictly with quality. It is opening up tightness and weakness that my other work doesn’t cover. And lastly, I may do powerlifting. I bench press at least once a week. Trap bar deadlifts is a staple of mine and I do this nearly daily. And squats are central to Olympic lifting.

PLAYING
Its good to live life outside of work and “working-out”. One of the central points in CrossFit is to play sports. It is what makes all the hard work functional. I often Hula Hoop as a warmup or just for fun. Belly hooping gets the heart going and makes you move in ways that opens your body. But also playing and dancing with the hoop in many ways is fun. I have a Pole, so I do some pole work often, which is fun and adds lots of strength and flexibility to the routine. Stand-up Paddle Boarding, running, biking, kayaking, slack-lining, yoga aerial swings and silks, and many other activities. And actually working outside, like trimming trees, mowing the lawn, building something, all uses muscles in different ways. And of course, I play yoga all the time. I teach yoga, I participate in online challenges, and I take as many classes that I can. It is central to all that I do. Self care with self massage or getting massages from a professional rounds it all out.

Be healthy and find what works for you. Maybe you don’t devote an hour or two every day, but maybe its 15 minutes of something that makes you feel good. Take the time to enjoy life.

You are Wrong to Think Eating Healthy is More Costly

People are crazy who claim that it costs more to eat healthy than to eat unhealthy. This is wholly untrue. Now, if you’re buying hipster food from some yuppie health food store, you may be right. But if you’re buying basic needs of the common person from a bulk food store, it is a whole lot cheaper to eat healthy. Please note what I listed below is probably far below what an unhealthy person eats. In fact, they probably eat more like 3,000-4,000 calories on any given day spending a lot more money. And the healthy person diet below is probably way more than they usually eat (see chart at bottom).

Keys to eating Cheap & Healthy:

  • Buy in bulk
  • Buy generic
  • Invest in a deep freezer
  • Go for calories and nutrition, not flashy labeling or name brands
  • Beware of ends of shopping aisles and front of store gimmicks
  • Compare price per ounce or per-serving, not overall cost
  • Pre-plan & pre-make meals
  • Go big on left-overs – make in bulk and save
  • Drink lots of water
  • Never shop hungry
  • Beware of high markup places – convenience stores, street vendors, fast food
  • Beware of yuppy stuff – “Organic”, “Non-GMO”, … (not regulated–long story)
  • Plant your own home garden
Unhealthy Diet per person
calories cost
burger king cinnamon roll 300 $1.59
Starbucks Iced Caffe Mocha Grande 230  $          3.65
big mac meal 1350  $          5.99
small bag of Doritos 150  $          3.00
2 slices Little Caesars pepperoni pizza 248 $1.25
16 oz Coke 190  $          1.89
1 package Reese’s Peanut Butter Cup 87 $1.99
 Total 2025  $        19.36
One month $580.80
One year  $  7,066.40
Healthy Diet per person
2 cups of white rice 412  $          0.10
1 cup of sweet peas 70  $          0.61
chicken breast 8 oz 220  $          0.99
1 sweet potato 162  $          0.49
8 oz 2% milk 122  $          0.09
tilapia fish fillet 100  $          0.78
Quaker oats cereal 200  $          0.27
Ham 203  $          0.99
banana 105  $          0.13
peanuts one serving 180  $          0.13
one white potato 283  $          0.07
 Total 2057  $          4.65
One month  $     139.50
One year  $  1,697.25

Pleasing to the Eye

franco-back

Tho beauty is in the eye of the beholder, I’ll happily give my two cents worth.

First, the picture. This is Franco Columbo. He grew up into bodybuilding with his dear friend, Arnold Schwarzenegger. Both of their stories are incredible to read. Franco is from Sardinia, a large island off the coast of Italy. I’m not sure of all the languages he speaks, but definitely Italian, German, and English. He was an idol of mine partly because he was a short guy at 5’5″. He was a boxer and powerlifter. He also did strongman feats of strength, like bending steel bars and blowing up hot water bottles until they burst. Arnold convinced him to try bodybuilding and that’s what he is best known for. He was often competing against Arnold in the lightweight and heavyweight finals of Mr. Olympia and Mr. Universe contests. He eventually came to America where he became a chiropractor. I imagine he could give a person a good crack of the back. Look at those lats!

The reason I post this is that a man’s back is a huge indicator of strength in a man. I think it goes largely unnoticed to the untrained eye. Many see strong forearms or biceps, or maybe thick neck and traps. But its the lats that show a lot for me. If you’re standing behind a man who “works” for a living in the line at Subway, you can clearly see the strong back. You know he’s swung a sledge and lifts heavy stuff all day long.

When I was still fairly new to CrossFit, I went to a level I trainer certification in Atlanta. The seminar trainers were talking up front with big whiteboards to write on and a tall plyometric box for demonstrations. When they demo’d the first movement, the squat, none other than Christmas Abbott took off her layers and jumped up on the box. Men, women, crickets,…everyone’s jaws dropped! Yeah, I’ve never seen a woman that fit before, at least not in real life. But a very close second was one of my primary trainers. He was like a mini-Franco Columbo. The CF Trainers wore these red t-shirts. I thought his shirt would burst at the seams from his thick lats. I couldn’t help but stare. He was only 5’5″ too, but he must have had an X-Large Men’s shirt on. You could tell he had been doing deadlifts, pullups, and lots of rows. You can’t help but notice a strong, thick back.

For women, what I notice most are thick rhomboids and traps. I once went kayaking with a fellow CrossFitter and now CF Coach. I was paddling behind her and I couldn’t help but notice how strong her upper back was. I see this in lady rock climbers and my yoga students as well. Characteristically, when a lady walks into CrossFit, the most difficult movements for her are pull-ups. Its just a fact of life. But with development, the lats and upper back get stronger. Its a totally different kind of fitness to be able to climb. And it shows well for women. It also improves posture, which is an unknown that we don’t readily notice. But it makes for a very statuesque woman who stands tall with her shoulders back and heart open.

It could go without saying that the glutes are the biggest and strongest muscle in the human body. But I’m saying it here. You can’t go living a strong life without a nice, strong booty. It is the primary lever in our bodies. You see dudes at the gym who only do bench press and curls. They are missing out on the REAL strength of squats and deadlifts. I would say they aren’t really strong even though they may bench 315 pounds. All these young guys walk around with baggy jeans with an empty butt. And since we lose muscle mass as we age, old dudes especially have notably skinny legs and butt. As an old dude myself, its what I prioritize in life. The butt should be #1 on everyone’s list. It leads to a long healthy life.

Build that strong booty and back. I promise you, your work won’t go unnoticed.

Yoga Did Miracles for my Back

Medical Article on Back Relief Through Yoga

When I had a mid-life crisis (joking) and turned to ultra-marathon running, the result was a lot of back pain. I don’t mean just pain as in, take a pain pill and go to sleep. It meant I couldn’t lean over to tie my own shoes. If I laid on the couch, it took about 10 minutes to figure out how to get back up. Sitting and standing from the toilet was quite a chore. Being afraid of walking my 20 pound little dog since spotting a squirrel and tugging would result in intense pain, me letting go of the leash, and not being able to chase her down. I had to operate my vehicle with my left foot instead of my right because of intense sciatic pain. It was the most terrible kind of pain you can imagine.

I went to the back clinic and they gave me cortisone shots directed by x-ray to put the needle in the right place. The right place was my L4-L5 disk that was degenerating. The doctor showed me the CT-Scan and said, “see how your disk looks? This is how we’ll all look when we are 70 years old, but yours is happening now.” I also had slight stenosis and considerable pinching to my nerves.

The first physical therapist was no help at all. He prescribed bed rest, laying forward on a pillow as long as I could, and ice. Well, I had already been doing that. Then I went to a real PT who helped me. She did Manual Release Therapy (MRT), lots of nice adjustments, but mostly her prescription were exercises. And this is KEY!!!

Our skeletal system, even with dense connective tissue, would fall into a clump without muscles. You can have fairly major deficiencies in joints and back, but overcome it largely with strong muscles.

So she had me doing exercises to work the little finger muscles that go along the spine. Let me tell you, being “strong” is not enough. I was powerlifting with deadlifts and squats over 400 pounds. But then I’d twist under the dashboard to change a fuse and my back would go out. I couldn’t do anything for weeks and it took months to recover. And this happened yearly. What I didn’t have was asymmetrical strength. Like the strength you have for wrestling and gymnastics. Or strength like doing one handed lifts and strongman movements. But the best strength of all is YOGA!

There are old texts, Sutras and such, that say that there are 80,000 to 80 million poses in yoga. So when people think they invent new ones, they are kidding themselves. Every movement of the body has been done. All these twists, balances, and holds in odd positions strengthens every possible movement in your body. It is good for any sport and any body. It is clearly what solved my back problems. And yes, I still have an episode every couple of years, but nothing like I had before.

Think of the vertebrae in your spine like any other joint in the body. It needs strong support with muscles in all directions. If it is allowed to shift side to side or pinch in one direction, your nerves will not be happy. Yoga helps prevent drastic shifting of your spine.

Yoga is the best solution. But it also helps to lift weights, do your Zumba or other fitness, and do sports. Doing deadlifts and squats are not enough since they are too symmetrical and are not done with breath (you hold your breath in competitive lifting). You need to add single sided exercises with breathing; like one-armed lifts and presses with a dumbbell. You need to do side-to-side work, like side planks, oblique raises, and leg ab/adduction. You need lunges and pistols. Asymmetrical sports are good too: golf, softball, basketball, tennis. Anything where you are throwing, kicking, and twisting.

People rag on CrossFit all the time, so forget I even said that (or embrace the idea). Variety is key. You can’t do the same thing over and over and expect yourself to grow. And it is absolutely necessary for back health. You need to do different things. Yes, you can specialize in a sport, but add a ton of assistance work. If you are a Powerlifter, its OK to try a clean & jerk or pull a heavy sled now and then. You might even try a pull-up or, heaven forbid, try yoga! It won’t kill you. Add routine deep tissue massage or other bodywork and some cardio and you have health!

Yoga just might save your life.

Sweaty Hot Mess

sweat

So I’m chillin, enjoying my evening watching TV when all the sudden my wife asks “don’t you teach hot yoga tonight?”

OH CRAPPPPP!

It’s 7:07 PM and I teach at 7:30 PM and the studio is all the way across town! Yikes!!

I had some workout shorts on and it was freezin cold out. So I just threw on something over me, grabbed my gear, and ran out the door. It was a smooth drive there and someone set the heat on high for my hot yoga class. So not bad for having to rush around.

Then, I realize I didn’t finish my playlist. I add 3 more songs and put them in order and I’m set.

I have a full class. I mean, its a small room and I had 21 yogis. Wow!

You know, when you give speeches or presentations to a large group, they say you can over prepare. If you write out your thoughts word-for-word, you end up reading it word-for-word and boring the heck out of your audience. Instead, if you know your stuff well, you should be able to let it flow out of you. I usually have a few things prepared in my mind. But I had nothing planned at all…nothing even remotely in my mind.

So, with nothing prepared, I just rolled with my class. I asked yogis if there was anything in particular they’d like to do or bodypart of focus. Hamstrings! OK!

Cue the music…breathe…let’s begin.

It turned out to be one of the funnest classes I’ve ever taught. The energy was electric and the sweat flowed freely. We kept it simple since the room was so packed. We focused a lot on “core” and savoring the heat. And, I demonstrated a lot through the class since I positioned myself right in the middle. So it felt good for me too.

Afterward, I got a lot of questions. And my heart was full of joy!

Sometimes, whirlwinds are best savored when they bathe you with their fury.