Put A Fork In 2014

I Can’t Believe

Another year has come and gone.  For me, this year has been a big one.  As I look back over all that’s happened between last January 1st and now, I’m amazed.  I’ll share some of my highlights with you:

  • The rowing challenges
    I HATED the rower before I spent most of my November and December with it this year and last year.  Something about the sound of the damper whurring and the feel of a perfect drive/recover stroke have softened my view of the machine.  
  • The ALL IN Challenge
    Exercise matters……food matters more.  All the excuses I make and justifications for eating stuff I really don’t care about are psychological.  Food is psychological.  To eat better means to change my psychological relationship with food.
  • The Combine
    We as humans underestimate our capabilities.  Why is this?  Is it an old old survival mechanism?  When the consequences of failure were more life threatening, were we more cautious to error on the side of the conservative?  With a little time, some courage, and the required effort, everyone can achieve more than they think they are capable of.  Oftentimes it’s easier than we assume.
  • 1 Year Anniversary Party
    People look different without gym clothes on, and it turns out people are different outside of the gym.  It’s great having the opportunity to talk to all of you in different environments, when you haven’t just done 100 burpees and a bunch of other work and are a little “brain dead.”

What Have I Learned?

One of my favorite activities every new year is to take stock of the books I’ve read, talks I’ve listened to, and conversations I’ve had and boil this information down to a handful of items that were truly impactful.  The world is noisy, and I estimate a large portion of that noise is useless.  However, some of that information is gold and worth reflecting upon.  Here are my handful of takeaways I’ll carry into 2015:

  1. Comfort is the enemy of progress.  Be wary of getting too comfortable in life, because then where is the motivation to strive for all we’re capable of? 
  2. Watch out for “experts.”  They’re abundant, and in the connected world have many platforms to stand on and audiences of suckers to listen to them (I mean not offend suckers, I have been one a few times but I realize it and hope to have corrected those areas).  I prefer to consider those who take an empirical approach, or a bottom up approach if you will.  These people won’t attempt to explain to you the why incessantly.  Rather, they present real world evidence or experience and leave it at that.  I largely ignore other “experts”, especially if they’re selling something.
  3. Seek truth by dis-confirmation, not confirmation.  Always attempt to prove something wrong, and if you cannot it may be plausible.  I have found this to be a challenging way to think about things.  My natural tendency is to look for supporting evidence, which is usually easier to find.

The CPM Community

Is an amazing group of individuals.  Coaching classes and watching people progress has been a true pleasure.  You all have motivated me to better myself and always keep learning.  My thanks to everyone for a great 2014!

Seriously though, the workout…

So what we’re looking at here is the classic max effort with remaining time scenario.  Do a set number of something fast enough that you have the max time to do something else as much as you can.  Me likey…

Thank goodness pullups are first, right?  But I get ahead of myself.  Here’s the trick.  Balance how fast you run so that you have some energy left for the second item.  If I run my fastest 800m ever, I’m not going to get tons of pullups.  I’m thinking about 90% on the runs, 110% on the maxes.

Pullups: the goal is quantity.  If you aren’t a rockstar at pullups yet, grab those rings and do so many ring rows that your arms feel like they’re going to fall off.  Ring rows work.  Get the body more horizontal to challenge yourself.  If you’re going banded pullups, you’ve got to change the band up once in a while.  Go as light a band as possible until you can’t do any more pullups, then move to a heavier band.

Pushups:  Here’s where some strategy will pay dividends.  Don’t go max set right after the run, fatigue, and then do 2 at a time with whatever time you have left.  I mean, you could, but you’ll get more pushups with a strategy.  Go for a set number (mine would be 20), rest 10 seconds then a set number (mine would be 10) and repeat as long as possible.  I watch the clock for my 10 second breaks to keep me honest.  Remember, lead by moving the shoulders forward and keeping those elbows glued to the ribs.

Situps: ahhhhh, no secret here, just get down and get up.  And don’t stop.  It doesn’t help.

Squats: reach back with your hamstrings to start the movement and pull those hips down below the knee.  Then just like a piston extend the knees and drive up to a full stand.  Repeat until the legs feel jellowy.  Again, stopping really doesn’t help anything.  Keep going as long as possible.

Turns out we’ve done this one before.  Check and see if your name is on the board.  Then you’ll have an idea of what you want to shoot for!

Last Time

The Oboard Says…

0:00-6:00:
Run 800m
Max Pullups

6:00-12:00:
Run 800m
Max Pushups

12:00-18:00
Run 800m
Max Situps

18:00-24:00
Run 800m
Max Squats

Posted by: Stets