What a Journey, My First Year of CrossFit-Constantly Varied and Continually Improving

Hello and welcome back my friends.


One year ago today, I succumbed to my urges, overcame my fear and apprehension and stepped into CrossFitPRx to do a workout that became the catalyst for a lifestyle change that has taken me farther in strength & conditioning than I ever imagined.  More of what led me to CrossFit can be read in my February post, (Time Off The Bike...).
  


In the last 12 months of being a novice CrossFit athlete, I have improved my technique on Olympic lifts, increased my skill in Double Unders, developed a love/hate relationship with Thrusters and Burpees and have a greater understanding of mobility that have improved how I walk, sit and stand that were once thought were pretty well mastered.  The list could go and on as I'm sure it would for anyone that has spent the same amount of time developing new skills and I am not going to go through each and every thing I have learned.  Reflecting on the CrossFit journey, I want to thank everyone that helped along the way to my current level of fitness.

Thank You DK and Wendi for encouragement to try CrossFit and being there as I did my first "fitness test".  Thanks to the CrossFit PRx family for welcoming me in and bringing a level of friendship, competition, and fellowship that is indescribable.  Thanks to the 5AM BeastMode class, back when there were a small handful of us crazy enough to be up at 5AM to workout.  DK, Coop, Dave, Big Dave, and JP are inspiring men that were always willing to help anyone out, push each other harder and made the workouts fun.  Each of you have a drive and focus that always made me want to push harder and look forward to the next day.  My hats off to you gentlemen!

I also want to thank the following people and organizations that I have not met directly, but have benefited greatly from their expertise.  The hilarious men of the Barbell Shrugged podcast and developers of Technique WOD.  Mike, Doug, Chris, and CTP have been my online coaches that have helped fine tune techniques and train with a clearer purpose.  Kelly Starrett and MobilityWOD for helping me to become the Supple Leopard I want to be and to the CrossFit community that share a passion for healthy living and physical fitness.  

I have learned so much and have so much to be thankful for.  Several years ago, I incurred a back injury and was diagnosed with Occulta spina bifida, a malformation of my L-4 vertebrae.  I had no idea of this issue throughout my childhood, but as an overweight young adult, poor posture made the problem worse as I grew older.  After the diagnosis, I was instructed that squatting and lifting were practically eliminated as this could cause more strain and damage to my spine.  Naturally scared of doing something that could re-injure my back or cause more pain, I was very apprehensive to lifting heavy weights.  Through the constantly varied training of CrossFit, learning proper form and understanding technique, I have strengthened my back muscles and have been doing some form of squatting and weight lifting on a consistent basis.  I continue to listen to my body and make sure to keep correct form when lifting weights, knowing that if not mindful of body position, I could easily injure myself.  I may never compete in The CrossFit Games, but through the constantly varied schema of CrossFit, I will continue to improve and be better than I was yesterday.  Here's to the next 12 months where anything is possible.

Until the next time, 

Keep your mind sharp, body fit, and pedal hard 

MB&B

DIY-Tire Drag/Sled to Build Strength

 Hello, my friends.  Thanks for checking in.    

Today, I decided to share an inexpensive project that will aid in developing strength for everyday cyclists, CrossFitters, athletes, or general fitness.  I built this tire drag/sled and spent less than $30 for all of it.  You heard me right, $30.

I called my local Discount Tire Co and asked if I could rummage through their old tires and they obliged allowing me to take whatever tire I desired at no cost.  These tires end up going to a scrap yard to be repurposed and the tire company usually has to pay a fee for the disposal.  I found this All-Terrain tire and selected it purely for its bulk.  You can choose any tire that suits your gym or need.  The remaining parts were purchased at my local hardware store.  The tow strap was the most expensive item ($20.00).  I used a rubber handled hitch pin, but I've seen drawer pulls, carabiners, large fish-eye bolts and several others used as the anchoring point for the tow strap.

I used a drill bit with the same diameter as the hitch pin to make the hole in the tire and made the hole close to the middle of the tire tread.  Make sure you keep a firm grip on the drill.  Drilling through the rubber is the easy part and it gets a bit more difficult when the bit makes contact with the steel belt.  Once you get through the steel, try to clean out the hole of any excess debris.

Insert the hitch pin as shown below.  This pin is a bit longer than desired, but I used it for the handle that will not bind up the tow strap, which you will see shortly.  To make sure the pin stays in place, I used two over sized washers before inserting the lynch pin.



                                                                                                                                                                                                                                                 
Next, run the tow strap through the handle so you have the straps of equal length to use for dragging or pulling.  These straps come with sewn loops at the ends so you can also run the strap through the loop as shown on the right picture and now you have the ability to hand over hand pulls.  I've used the empty tire as a warm up and then added weight to increase the intensity.

There you have it, my friends an easy an inexpensive piece of strength building equipment for your home gym.  Now let's see how long it takes the neighbors to stop calling me the weird guy with tire strapped to him. Have fun making this for yourself and shoot me a comment or an email if you have any other questions.

Until the next time, 

Keep your mind sharp, body fit, and pedal hard 

MB&B

Back in the Saddle--Have my work cut out for me.

Hey my friends and welcome back!  There has been a lot going on at the MB&B home, with moving to a new state, getting settled in a new home and environment and it has thrown my entire workout schedule out the window.  Have you ever been in a spot where there is so much upheaval in your normal schedule that you no longer have a solid foundation or recollection of what that looks like?  That's where I am right now.

In the not so distant past I was going to bed early (early for me, anyway) and getting up to start the day off with a 5AM workout at my CrossFit box or getting on my bike trainer and putting in some miles to prep for the weekend for a Friday or Saturday morning ride with friends and family.  It wasn't a tight schedule, but a schedule nonetheless.

My home CrossFit Box

My internal clock has been completely out of whack and getting up early has been a challenge as I have been staying up later than usual to spend more time relaxing after the kids are put to bed.  The last several weeks, working out later in the evening has been the only way I have been able to fit in time at the home gym and riding my bike took a toss out the window until a few weeks ago.  It never fails that after watching some pro cycling, I get excited to get out on the road and explore.  Mind you, I am in no way close to the level of fitness of a semi-pro cyclist, but a person can dream...and work toward being a better version of themselves.

I must confess, for several months, I have been hesitant to get out on the road in this new town.  The roads are unfamiliar and rarely have a shoulder and I am unsure of the driving habits of the local motorists.  After working up the nerve and scouting out several roads, I decided that I would venture out and explore.  I did my usual bike safety check and made sure I had my emergency information handy (driver's license, insurance card, credit card, cash, Road ID) and informed my wife of the route I was taking and struck out on the open road.  I must say that once I got rolling, the exhilaration of being on the bike came flooding back and it was fun once again.

False flat heading into the climb

To read my last post about how I drove the fun out of my cycling, click here.

Top of the one of the "hills".

For several years, I have been riding super flat terrain at or near sea level and now the elevation is slightly higher, which isn't a big deal, but the terrain is full of rollers and some are far steeper that I have ever had to ride.  One particular climb started as a false flat and gradually became a segment of several hundred feet of 5% to 8% grade incline, which as a flat lander could have been the base of the Rockies.  Thankfully, the lessons I learned from my Cyclo90 training workouts and the heavy emphasis of squats, walking lunges and explosive movements learned in CrossFit aided in keeping my head clear of my objective and gave me the leg strength to keep turning the pedals over, even though it still was a very rough climb and I know I wasn't in shape enough to climb the hills as efficiently as I would like.    I definitely exposed a weakness and have my work cut out for me.   Exposing a weakness, acknowledging its existence and making it your focus to overcome it will lead to far greater success and gains than ignoring it or rarely addressing it.  That's the trick folks, if you want to call it a trick.  It's self awareness and realizing that you're not perfect.  Becoming a better version of yourself is not just for improving in a sport or level of fitness, but can be used in every aspect of your life that will increase your wheelhouse of abilities.  I hope this was helpful and mostly entertaining.  Stay tuned for more cycling progress as I work toward rounding out my weaknesses.

Until the next time,

Keep your mind sharp,

 body fit, and pedal hard 

MB&B

Time off the bike...reveals new passion

Well, where shall I begin...  I've been out of pocket for quite a long time and although most of you probably weren't sending out a search party to find me, I'm sure some may have been wondering where I've been and what's been going on in my neck of the woods.  My family and I have relocated to a new state for work, prepped a home for sale, located and moved into a new home all while trying to keep sane with so many things changing.

First and foremost, thanks for checking out the blog where I have made an effort to make things fun, educational (sort of), and entertaining.  Up until mid to late November, I had been spending lots and lots and lots of time focused on the bike.  I was engrossed in it, couldn't get enough of it and was always on it whenever I had a free moment right up until the excitement dropped off like going over a cliff.  

It was my own fault for putting in so much time on the trainer, focused solely on being faster, stronger, leaner on the bike that I rode the fun right out of it.  Have you been there? Become so short sighted on one thing that you lost or forgot the whole reason you were doing it in the first place?  That was me.  I wasn't sick of the bike, but I just didn't have the passion to saddle up and pedal with energy and excitement, so I stepped away from it altogether.

Some weeks passed by where I was looking and trying different things to ignite that spark that I found when I first got on my road bike.  I started running more, lifting weights, pilates, yoga, etc. in search for that magical sensation until I finally gave in to something that was taboo, unknown, and from the articles I read, potentially dangerous.  CROSSFIT.  

At the invitation of some friends that own and operate a crossfit gym affiliate, Crossfit PRx, I decided to give it a try and to my relief and amazement, it was not what I thought it was and at the same time it was more than I thought it was.  In my mind, I pictured arrogant meatheads lifting an insane amount of weight and judging those that couldn't match their strength, similar to my past experiences in a gym.  This was something completely different.  The group of men and women that suffered through daily workouts in this "box", as its called, were down to earth, friendly, supportive, and highly encouraging.  The first week was physically brutal.  I considered myself to be fairly fit, but quickly realized I was not as well rounded as I assumed. 

My body was sore everyday from the previous workout and just when the soreness was passing, another workout would make my muscles scream even more.  The workouts consisted of a warm up that prepares the targeted muscle group, followed by a routine that further fatigues that muscle group, and finished up by a WOD (Workout Of the Day) which is usually timed or set up as a high paced circuit that usually thrashes my body.  By definition, Crossfit optimizes fitness through constantly varied functional movements  performed at relatively high intensity and I definitely did not personify any portion of that!  As the weeks went by, I quickly realized the only person I need to compete with is myself.  Can I do better than I did a moment ago, a day ago, a week ago?  Can I push harder, do one more rep, make my mind tougher and think past the pain?  It was this mentality and the encouragement of my fellow athletes, which goes hand in hand with crossfit, that I was able to build more confidence in my abilities and see past my prior limitations.

Even though I was moving slowly due to muscle soreness and I could fall asleep in a matter of seconds the moment I stopped moving, I kept thinking about what challenges we were going to face the next day.  I could feel that burning sensation in my core...other than muscle soreness.  I started to feel that fire inside ignite and like a phoenix from the ashes, a new passion revealed itself because I was able to get out of my own way, try something new and truly allow myself to be humbled by what can be accomplished by stepping out of the comfort zone.

As for the bike, I haven't given up on it.  We will meet again soon and venture out on some new terrain.  It's still a passion I love and will continue to make time for, but my plans now are to incorporate my two fitness passions together that will not only make me a stronger cyclist, but a stronger overall athlete.  My specialty, will not be specialized.



This was my first Workout:

Be mindful that you do the following at your own risk and to listen to your body to reduce the chance for injury.

Warm up: 5 Sets
5 Barbell Squats (dumbbell or bands can be used)-push hips back, keep chest and chin up

Workout 1: 3 Sets
20 Wall Balls
10 Squat Cleans-(modify with a Catch Squat)
10 Dumbbell Snatches

WOD
Pistol Squat (one legged squat, left leg then right leg)-1 minute 
Rest-1 minute
Burpee-1 minute
Rest-1 minute
Jumprope-1 minute

Until the next time, 

Keep your mind sharp, body fit, and pedal hard

MB&B

Happy Belated Father's Day

Hello My Friends, 

I'd like to wish a very happy belated Father's Day!  I've been out of the pocket traveling for work the last few days and came home this evening to find a late Father's Day gift waiting for me from my wife and kids.  

I've wanted these bodylastics resistance bands for quite some time.  What I really like about these bands is that the weight/resistance for each band is stamped on the carabiner clips and it has a design system that prevents the bands from snapping.  The band has a braided inner cord that prevents the bands from being extended beyond its point of elasticity.  I'm really looking forward to trying these out and incorporating them into my workout routine.

I first discovered these bands while perusing Mike McErlane's Workout 101.  His instructive workout videos show proper technique and alternatives to performing specific exercises while explaining what muscle groups are being worked and how to maximize muscular growth.  I encourage you all to check out his videos and see for yourself, especially if you're looking for specific exercises to incorporate into your workout routine.  

Send me your comments below or tweet me @mindbodybike.

You can also follow Mike McErlane on twitter @McErlane and Bodylastics @bodylastics.

Until the next time, 

Keep your mind sharp, body fit, and pedal hard

MB&B

Foundation Training with Dr. Eric Goodman and Peter Park

Foundation Training

I recently received the book, Foundation, by Dr. Eric Goodman and Peter Park, that I have yet to complete reading.  What I have learned thus far is that in order to be a stronger athlete, your foundation, which include your abs, obliques, back, glutes, and hamstrings, must receive equal training time.  I am fortunate to have practiced a few of these exercises before reading this book as I suffered a lower back injury some years ago (nothing that required surgery) and have looked for ways to alleviate and strengthen my back.

***Note: At the time of my injury, I was 15-25 pounds heavier, so weight is a HUGE factor(no pun intended...well maybe) in increasing your risk for back issues***     

Building a stronger mid-section, you are able to generate more power for your specified sport or fitness goals as well as reduce fatigue in those support areas for endurance events.  By understanding a little anatomy and physiology, Goodman and Park teach you how to strengthen and build a solid mid-section that will also alleviate lower back pain that many of us suffer as a result of sedentary lives, poor posture, or as a result of injury.  

The following video clips will provide a few methods to strengthen your foundation, beginning with an exercise called the "Founder".  I hope you enjoy the videos and find them useful as you incorporate these exercises in your fitness training.


Please post your comments below or follow me on twitter @mindbodybike.

Until the next time,

Keep your mind sharp, body fit, and pedal hard

MB&B

Stretches for Cyclists

Hello and welcome my friends,

In the pursuit to become a stronger, leaner, faster athlete, I think alot of us, myself included, need to be reminded the importance and value of incorporating a good stretching routine after your workout.  The following is a great acticle from Bicycling.com.  I noticed that by remembering to perform these exercises after any workout will help keep me limber and will definitely flush out the lactic acid in my muscles to reduce soreness and muscle fatigue while improving your pedal stroke by improving your flexibility in the saddle.  The increased flexibility has helped me stay in the drops for longer periods of time which come in handy when riding with a headwind and the need to get aero is better than sitting upright like a mainsail catching the wind and making your forward progression that much harder. 

Stretches for Cyclists

Increase your flexibility—and improve your cycling—with these stretches.

ByJoe Lindsey

These yoga poses, though they're also strength moves, will double as stretches to warm up. You'll need a soft surface or yoga mat, a foam support block, and a strap or latex resistance band. Hold each pose for five to 10 breaths (about 30 seconds), remembering to breathe through your nose. After you reach the proper position, says Farmar, concentrate on improving it with each inhalation--flatten your back a little more, stretch your hamstrings a tiny bit farther.

1. Downward-facing dog

Start on hands and knees. Lift hips into an upside-down V-shape, keeping palms on the floor. "Bend your knees if necessary," says Farmar. "Don't focus on putting your heels on the ground, but rather on flattening your back."

Works: Lengthens back muscles and hamstrings, for more power on the pedal backstroke

2. Thunderbolt pose 

From downward dog, walk your feet to your hands and then squat as if you're sitting in a chair. "The tendency here is to have a big 'C' curve in your back," says Farmar. "But you want to engage your core, so pull your belly up and in, and flatten your back." Reach your arms up over your head and roll your shoulders back and down to open your chest.

Works: Glutes, quads, hamstrings and lower back; also helps open chest for better breathing

3. Crescent Lunge

Step one foot forward into a lunge position, arms still raised. Focus on keeping the heel of your back foot as close to the floor as possible and your back leg as straight as possible, and keeping your shoulders aligned over your pelvis. Never push your front knee past your toes, or you'll put undue stress on the joint. Hold for five to 10 breaths, then switch.

Works: Hip flexors, quads, hamstrings

4. Half-pigeon

From the crescent lunge, lower yourself to the floor with your forward leg crossed in front of you, rear leg straight out behind. Unless you're ridiculously flexible, use a block under your hip for this pose. Don't worry about how low you go--the important thing is to keep your hips level, without letting one sink to one side. Fold forward, if possible. Hold five to 10 breaths, then switch legs.

Works: Hips. "This leads to less hip rock and less knee rotation while pedaling," says Farmar, so your pedal stroke is more efficient.

5. Bridge

Lie on your back, knees bent with feet planted close to your butt, arms by your sides. Exhale and lift your pelvis up in line with your knees and your sternum toward your chin, keeping shoulder blades and head flat on the floor. Join your hands underneath you. NOTE: Never turn your head in this pose. If you have a back or neck injury, skip this exercise or do it with extra care, and place a folded towel under your shoulders at the base of your neck.

Works: Glutes and abdominals; helps strengthen your back and open your chest to make your reach to the handlebar more comfortable

6. Recline hands-to-toes pose

Lie on your back and, using a strap looped under one foot, lift that leg up in the air, leaving the other leg flat on the ground. Don't worry about keeping the raised leg perfectly straight if you're not flexible, but do try to pull your heel past your hip. As you hold the stretch, point your toes to the sky and then flex your foot so your heel points skyward. Do this several times; switch legs after five to 10 breaths.

Works: Hamstrings

Until the next time,

Keep your mind sharp, body fit, and pedal hard.

MB&B