Practice Makes Progress

I like mnemonics for memorization and emphasis.  Here is one I've been working on for the members of the CrossFit classes where I am the trainer:

S: Smart

C: Calculations

A: Advancing

L: Lasting

E: Effects

So many athletes sound apologetic or resigned when the workout is announced and they start determining what modifications they need to make.  For some it is just a few tweaks and for others most of the movements have to be scaled depending on the WOD. The need for scaling or modification can be due to many factors: age, skill level, pre-existing conditions, injury, experience, et cetera.

Modifications and scaling are important, especially for beginner and intermediate athletes.  This allows for any sort of limitation while allowing the individual to achieve the same stimulus and proportionate level of activity in the workout for everyone.  

Scaling usually involves decreasing weight or repetitions during the workout to allow for muscle and/or endurance development.

Modifications come in when a movement is too advanced or dangerous for an athlete. But this does not lessen the amount of work done, only re-directs it in achievable ways for the individual. Modifications are not "easier" just less complicated forms of the movement.

Consider scaling and modifications as stepping stones.  Not many people begin their CrossFit journey able to perform double-unders, muscle-ups, handstand pushups, or rope climbs.  Athletes that are new to weightlifting might not be able to lift the often standard prescribed weight of 95/65# (men/women) for as many repetitions as required but can do 45/35# (empty barbell). I cannot do strict handstand pushups but I can do pikes on the box, z-press for strength, and slow descents to work my way there!  Use these alterations to enable you to achieve the recommended stimulus and feel the combination of exhaustion and exhilaration that come from finishing a WOD knowing you used your body to the best of its ability.

Never apologize for scaling as it is a tool for you to use to increase your skill level and capacity to become a better you.  Your fitness ability and journey is personal to you and remember not to compare your progress with someone else's.  Remember, fitness is a journey not a destination!

Book Review--Fitness Series: No Sweat

 No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness

by Michelle Segar

Read by: Lyndsay Vitale

What motivates you to exercise?

Wait...

What de-motivates you and keeps you from exercising?

This is a great book for those who have tried and failed to "get fit" or "get healthy" or "look better".

If you've tried everything and just cannot stick to a diet and/or exercise plan, Ms. Segar has a few questions for you and will help you explore why it continually fails.

Her stratagem is MAPS

MEANING

AWARENESS

PERMISSION

STRATEGY

First, take a look at what the words exercise, fitness, and health, mean to you. If they all bring to mind misery, starvation, and any other negative connotations, she wants you examine that.  Once you delve into the what those concepts mean to you, that's the first step in defining what doesn't work which will lead you to what DOES work.

This is a very logical and practical look at how society and our own experiences can work together to create, essentially, an unhealthy view of activity and diet.  Learn to find what works for YOU to enjoy an active lifestyle in whatever way works for you.

On a personal note, I have always been an active person (not sporty, mind you, but definitely on the move all the time).  But I have have known so many people who struggle with the mindset that "If I can't run, I won't get fit". Or "I'm not in shape because I hate to lift weights".  I feel that these principles can really reach someone who is in despair about ever being fit because it points out that fitness and the path to it are very personal and it's ok if your path is a different route than anyone else's.  This has been especially apparent since I've started working with athletes as a CrossFit Trainer and I found a lot to relate to my class members from this book.  There are many paths to health and fitness, let Ms. Segar help you find yours.

Fitness Recovery Tools

 After discussing a book about fitness recovery (I'm clarifying because when I was talking about this book with a friend, they asked, "You're reading a book about recovery?  Alcoholism or drug use?" Ummmm, fitness--but that's an addiction of a whole other nature!) I have to show at least some of the more common recovery tools and techniques, especially the ones I am familiar with.

My first recovery tool when I started CrossFit.  The classic foam roller.

As I was a pretty insecure and shy participant in CrossFit at the beginning (we are waaaay past that now, haha) I felt awkward and ineffective when I first started "rolling out".  Once I got over the idea that I looked like a giant fish on an airport conveyor (I mean, I do. I just don't care anymore) I started to figure out where I needed the pressure of the roller--pretty much led by the discomfort.  If it hurts, that's the place to concentrate on and keep rolling until the tension in the area decreases.  

Lisa Scale: Quite effective when used consistently.  My favorite time to use it is while starting to wind down before bed and listening to an audiobook or even watching TV.

Up next: The infamous lacrosse ball

This was the second tool I used in CrossFit and the one I dreaded!  Except it helps and once you get used to the sensation, you realize that the discomfort (OK, OK, pain--but tolerable) eases and that tight knot that was bothering you starts to break up and disperse. While the sensations are intense, they are bearable and the resulting release of muscle tension is worth it.  I always tell my athletes that it's OK to yell and I certainly don't suffer in silence!

Lisa Scale: Very effective on difficult spots but can be overused so be careful! 

The third most common recovery tool I use is my percussion massager.  

I call it my Hammer Gun! I admit, I was skeptical at first and seriously doubted if it would work without bruising me.  Guess what.  It works!  And I don't get bruises.  This works in a similar manner to the lacrosse ball but in fast forward and not usually as intensely (although that can depend on your current level of general soreness).  There are many different models, do your research and compare speed, depth, and size, along with the cost of the ones that interest you before you make your decision.  The accessories aren't exactly requirement but they are nice to target different areas levels of tension.

Lisa Scale: Uh-Maz-ing! I can't recommend this enough.  You can even use it where you're not sore and feel the benefits of relaxation.  Try using it on your hands and feet before you go to bed.  Wonderful!

The fourth thing is often overlooked... SLEEP!

You have to give your body enough time to relax, recoup energy stores, and be ready for the next workout.  There are lots of articles and research regarding the best ways to fall and stay asleep and I'm still working on that as quality sleep is often elusive for me.  But, I strive!

Lisa Scale: Fantastic when I can get enough.

Here are some runner's up:

Ice bath for extremities: I use this sparingly and with great dread and only if I'm struggling with something acute: most typically a flair up of tennis or golfer's elbow or my carpal symptoms get worse.  20 minutes maximum in the frosty water.  Again, do some research on this as there are proponents and critics of the efficacy of icing.

Cryotherapy: this is a faster version of icing--it lasts only 2-3 minutes and brings the temperature in the surrounding chamber down to -166 to -122F.  It was invigorating but I didn't feel that it sped up or even affected my recovery but it was an interesting experience that I'm glad I tried! (p.s. if you are going to try this, make sure you have no moisture on your body because water will freeze and so will whatever it's touching).

Muscle Scraping (or Gua Sha)--I haven't experienced it but I have used the muscle scraping tools on a friend.  I can tell you that the palpable tension eases after the scraping and ease of movement follows and the scrapee expresses relaxation benefits. The tools come in a variety of shapes for different areas of the body.

Compression Boots--again, something I haven't tried, yet, but will as soon as I can.  These are essentially thigh-high boots that use air compression to massage your legs.  There are multiple settings and many athletes report they feel better after use and that it does help to speed recovery.

There are many more recovery tools out there; some worth the hype and some not.  Drop a line below to let us know your favorite ones and maybe we can start a new recovery trend!

Book Review: Fitness Series--Good to Go

Book Review--Fitness Series 

Good to Go

What the Athlete in All of Us Can Learn from the Strange Science of Recovery

Author: Christie Aschwanden

Audio version read by: Allyson Ryan

As an avid CrossFitter of two years now, I have learned new meanings of the words:

strength

flexibility (or lack thereof)

endurance

fatigue

soreness

Did I mention soreness?  Ohmygoodness!  I may be pushing back the boundaries of my weakness but it can come at a price.  Usually a lot of groans, extra stretching, foam rolling, and audible monologue about "why do I do this to myself?"  But I'm back at it the next day, working harder than ever!

But there are limits. 

Even the most conditioned athletes in the world have to take the time to let their body rest.  Christie Ashwanden takes both a personal and analytical look at the concept of recovery and how it benefits all of us.

How many of these recovery options have you tried? Ice, RICE, heat, Epsom salts, warm bath, naps, stretching, yoga, crying...  I have tried them all, even cryotherapy!

Cryotherapy was definitely invigorating!

Ms. Ashwanden delves into cryotherapy and icing along with a whole host of other common recovery techniques. From massage and meditation to ice baths and compression pants.  Foam rolling and percussion massagers to active recovery runs and beer, the range of options is as wide as the individuality in athletes.  What I appreciated most was that the author delved into the scientific authenticity of each recovery method while calling attention to the difficulty of quantifying what is essentially an individual response to stimuli.  I was intrigued enough to take the plunge in the cold tank so I could make my own decision about how it impacted my own recovery and it opened up questions and possibilities for me to try.

This is worth a read to offer you insights into pop culture cures, general physiological explanations, the dangers of trusting studies without looking into the statistical validity of them, and the overall importance recovery has, no matter how it looks for you.