crossfitcathal

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RED, WHITE & BLUE

Mon, 02 Jul 2018 16:00:00 GMT

An older gentleman approached our patrol from the west. As he got closer we noticed that he was carrying a large cloak soaked in blood. We dismounted our vehicles, set up security around the gentleman and began investigating what he had wrapped up in the bloody cloak. As tears rolled down the local national’s cheeks we soon found out that it was his young son who he had wrapped up in his arms. They had been out harvesting on their small farm when his son stepped on an anti-personnel IED (Improvised Explosive Device). His son’s body had been blown in half and he was asking us if we would clear a safe path out to a field so that he could give his son the proper burial.

I posted the below statement almost 2 years ago and I still stand by it and have continued to do my part.

“Regardless of your political arguments over how and why this country is in the current state that it is, it still remains an opportunity. In the 35 years I have been alive, I can, without hesitation, say I have made more mistakes than anyone I know. There is the person I strive to be, and the person I see in the mirror in the morning. It would be easy to focus only on my mistakes and shortcomings, but I try my best to judge others and myself on the things I get right. Why do we always remember the one mistake that somebody makes regardless of how much good they have done. No one and nothing is perfect. To expect perfection from any nation or person is as unrealistic as expecting to navigate your entire life without making a wrong turn. There is a reason those who die in the service of others are wrapped in our Flag. Even if only for a moment, it is a reminder that they stood for the best of what this country can be.”

As you prepare for the 4th of July, whatever your plans may be, try to remember why it is that your feet are firmly planted where they are. Try to look past your personal opinions and differences. We live in a land of opportunity and the fact that we do not have to wake up in the morning worried that our heads may be cut off due to our religious or political views is pretty damn good. Most people cannot gauge that and there is reason behind that. I hope that I can do my part to shed some light on just how blessed we are as a nation. Yes, we are torn more than we ever have been, but that does not mean that we are unable to sew ourselves back together. Stop looking to others to fix it. You have the opportunity to change who you are. You have opportunity every day. Are you doing your part? Leave the world a better place. Serve others. Take action. Stand up for those that are unable to stand for themselves. Make a conscious decision to move this country in the right direction, every single day.

“My hair's turning white,

My neck's always been red,

My collar's still blue,

We've always been here

Just trying to sing the truth to you.

Yes you could say

We've always been,

Red, White, and Blue”

Lynyrd Skynyrd

SCALED AS HELL

Sun, 24 Jun 2018 16:00:00 GMT

WHY SCALING IS IMPORTANT

With the growth of CrossFit many new individuals have a huge misunderstanding of what it means to scale workouts. Scaling is part of the beauty of CrossFit. It is the foundation of the program and enables workouts and programming to be tailored to anyone’s ability/fitness level. At the end of the day, the best ability is functionality and if you get hurt striving to perform the workout as prescribed, or lift the suggested load, you are not enhancing your fitness level in any way, shape, or form. You are simply being an irresponsible asshole who doesn’t listen to your coach and have no business being in the Box.

It is important to optimize movement patterns in a controlled setting before we add load, intensity, or complex skills. Short version, Mechanics, Consistency, Intensity. This is why there is a Foundations Course in place. This is what WOD briefs are for. Adding strength to dysfunction will lead to injury. Scaling a workout is nothing to be ashamed of. It is not for the weak and the untrained and does not mean your workout was less worthy because you scaled.

Let’s break scaling down to an easier level of comprehension outside of the sport of CrossFit. So, you have decided to hit the weights and get stronger. You quantify your long-term goals and then break them down into attainable short-term goals. Long-term goal is to hit 400lbs on Back Squat. You have never put a heavy bar (implied the bar is loaded/we know most bars only weigh 45lbs.) on your back and your last “strength” coach was an overweight high school football coach who would probably shit their spines out while they are getting taco’d by 225lb bar on their back, but I digress. Are you going to walk in on day one, load 400 on the bar and attempt to squat it? Doubtfully, although I have seen plenty of this on QuarterSquatGang. There are 23 points of performance to a back squat not to mention you need a well developed nervous system to attempt a true 1RM.

Scaling is meant to prevent us from getting into a staring contest with the floor during a conditioning piece. It is meant to keep us safe and healthy. Just because single-unders may not be called for in a workout today, does not mean that they are not going to be programmed tomorrow. I know plenty athletes who are great at double-unders, but have a hard time with single-unders. Does that mean that they are too fit? Absolutely not. I had to re-learn the kipping pull-up at my L-1 course b/c the workout called for kipping pull-ups and I had always performed strict or butterfly.

Scaling is how you maintain quality movement with high intensity and get from the athlete you are now to the athlete you would like to become. Scaling is how you finish workouts feeling like you flirted with Pukie’s door. Using a lighter load or scaled movement enables you to keep moving forward and making progress rather than staring at the bar for minutes at a time. Scaling is how you learn to move more efficiently and build confidence to eventually lift heavier loads. First learn and master the mechanics with proper techniques and consistency, then and ONLY then add intensity. If a coach tells you to lighten the load or perform another movement they aren’t insulting you. It is called coaching. If you’re too proud to listen then chances are likely that your training life will be short lived.

Never be ashamed of scaling and never write off your score because you scaled. Trust me, if you can take your ego and put it on the shelf before you step out on the floor you will progress so much faster in your journey to become fit and healthy. When you realize scaling might be better for your long-term fitness and you become less consumed with your scores and the Leaderboard, you’ll be able to appreciate CrossFit for what it’s all about. Be proud of where you are and happy that you are on the path towards becoming a better version of yourself.

MEMBERSHIP PRICE ADJUSTMENT

Mon, 19 Mar 2018 16:00:00 GMT

CFC will be increasing membership dues on April 1st. The following is something that is absolutely necessary for the future of our great community. The gym rates have recently been adjusted to reflect the value of our current services and to make room for more great things to come. Our new rates will allow us to provide all of you, and future members, with continued improvement on our service to you.

For all of you who have been here since day one or the last few years, congrats. You have watched this place we call home outgrow 2 locations and take on 6 additional coaches! We see so many new faces and they are coming in faster and faster with every Foundations Course we conduct. Before you all get worked up over price increases, pump the breaks. All of you who have been here have nothing to fret, your rates are staying the same. Everyone who gets in before then will be grandfathered. Our rates beginning April 1st will be increasing to the following (see below). Any cancellation of a current membership will result in losing the old rate in which you are currently locked in at. All contract memberships will have a 1-time freeze option with a maximum of 60 days.

Before everyone gets confused why we would do such a thing. Simply because we believe in excellence, the pursuit of excellence and our commitment to the same great program we have always had from day 1, regardless of growth. The law of exponential growth just states that we will be growing in waves. In an attempt to maintain a high-quality community of individuals who are committed to becoming healthier better versions of themselves this is necessary. Make no mistake, we would love to have everyone, but it takes a lot to walk through our doors every day. This just makes it a bigger commitment. Whenever curious friends/individuals ask me how much my gym costs, their typical response is surprise when I follow up with over a $100 a month price tag. The next question is invariably, "Why are CrossFit gyms so much more expensive than regular gyms?"—which is a valid question if you’re comparing CrossFit affiliates to whatever’s considered standard for a “gym membership.” But the answer to that question requires assessing what you’re actually paying for—and the fact that while there are many similarities (a gym is, after all, mainly just a place where you work out), the range of services and support you get will vary greatly, and may ultimately determine whether you’re back to binge watching the latest Netflix series instead of showing up to the gym and moving some dirt. Yes, we understand that we are the most expensive gym in town, but if you are looking for the cheapest option you will not find that here. We also know that CrossFit is not everybody's desired avenue of pursuit in becoming healthier, but if it is then you will get every bit of what you pay for at CrossFit Cathal. We know our value and we will deliver it to our community.

If you know anybody who is on the fence about giving us a try tell them to get their glued-up hamstrings in here before the prices go up. Thanks again to all of you who have grown right alongside us! We are looking forward to a lifetime of training and moving the dirt together.

NEW RATES

FULL TIME STUDENTS

$65/month

*present your schedule at the beginning of each semester to receive this rate.

FIREFIGHTER/LAW ENFORCEMENT/EMT/PARAMEDIC/NURSE/TEACHER

$100/month

*present valid ID to receive this rate.

INDIVIDUAL

Month-to-Month $145/month

3 Month Commitment $135/month

6 Month Commitment $120/month

FAMILY OF 2

Month-to-Month $225/month

3 Month Commitment $200/month

6 Month Commitment $185/month

FAMILY OF 3

Month-to-Month $265/month

3 Month Commitment $235/month

6 Month Commitment $220/month

FAMILY OF 4

Month-to-Month $345/month

3 Month Commitment $300/month

6 Month Commitment $290/month

*additional family members over quantity of 4, add $40 per member.

THANK YOU

Tue, 21 Nov 2017 16:00:00 GMT

Dear Members,

Without you, CFC is nothing. Without you, my dream is just that. A dream.

Your faith in me has made this dream come true. And for that, I am thankful. For that, I should be paying you. Not really. But, you know what I mean.

As a CrossFit Affiliate owner, one of the most common questions I get asked is “How many members do you have?” Sometimes I feel like I’m back in high school and someone is asking how much I can bench press, or what kind of truck I drive, or how big is your house?

Honestly, I have never really known an exact number. I know around about where we are at but, what about the many “members” of ours that aren’t currently “paying members” anymore, or coming to class regularly any longer. I still count them as part of the CFC community. I still care about what they are doing, where their lives are taking them and hope to see them return someday soon. Nonetheless, most people seem to associate a gym’s number (AKA quantity) of members with the success (AKA quality) of the gym. While, having members is a necessity to pay bills, I have a hard time measuring the success of CrossFit Cathal primarily in how many members we are. I prefer to measure the success of our gym based on the quality of relationships that we have as a community. Where were the relationships between members and owners/staff prior to CrossFit entering the mainstream market…they were non-existent. As badly as you would like to argue your point based on non-factual data and opinion, I’m going to go ahead and stop you there and call bullshit. How do I know, b/c I was a part of that model for years. I am not saying this is a bad thing (it is if you are not attempting to fix it). Mistakes are made in every business and this has developed an awareness for others in the fitness industries?

I have heard numerous great stories from members of our very own Box and from members and coaches from other Boxes. The progress we’ve made in the short time we have been open here is beyond anything I had ever hoped for. You don’t even know how advanced you are, because 95% of you have never been to another CrossFit gym. You move well. You’re constantly coached, cued and watched. You know what you’re doing. If you were left without a coach, you could run the class yourselves (although I would love to be a fly on the wall). This is called the bleed effect. Members helping members.

I could go on repeat about this: YOU are the foundation of CFC. Right now, our facility is old and worn. We lack modern conveniences. Our gym is the hallmark of what CrossFit used to be back when it was more of an underground training program–a place to train and work hard with no frills, just results. Bare roots training. My dream for a bigger better facility, with more to offer and a top-notch bathroom, is recognized and in progress. Although slow, just like I tell you in training, slow progress is still progress. Move the dirt. This has not been and will not be done single handed. I will count on my charter members to help me steer the ship. I won’t be able to do it alone.

The core (I hate that word) belief that drives EVERY decision I make at our gym as a coach: QUALITY TRUMPS QUANTITY. I said this as a young Platoon Leader & I believe it holds just as true today. For this reason, I will not chase members and enrollment numbers by taking shortcuts, or make unreasonable discounts. Why? I have learned from this mistake before and because I know we are damn good at what we do and we offer the best service in the fitness industry around here. I WILL NOT discount our worth to superficially grow OUR gym just so I can tell inquiring minds a magic number. My job is to make my current members happy. That is the bottom line. End of story. I am in a relationship with each one of you. However, there will be times when I am not in daily contact with all of my members. This is where our coaches and many of you will come into play. All of our coaches are an extension of me and what I have built and continue to build at CFC. It is my job and duty to you as a member that there will always be a highly-qualified and caring coach taking care of and leading you—no matter what class of the day. Will there be ups? Yes…and downs. I promise each of you that I will constantly & relentlessly pursue excellence for you as member and for us as a Box. You deserve it.

Finally, after some thought I have come to a conclusion on how to answer those prying ass hats who likely don’t even know what active shoulders are, a trunk or internal from external rotation. The answer is enough, I have enough members. Because it’s true. You are enough. I look forward to many more successful years of growing alongside you. Thank you, CFC.

A VETERANS DAY TO REMEMBER

Wed, 08 Nov 2017 16:00:00 GMT

“ONE-SIX HE’S SLOUCHED OVER THE WHEEL…HE’S DEAD, WHAT DO I DO?” THESE ARE THE WORDS THAT ECHOED OVER THE PLATOON INTERNAL COMMS ON MAY 20TH, 2010 AROUND 7:15 LOCAL TIME (AFGHANISTAN).

1st PLT 1037th RCC

It was a typical morning in Afghanistan for my platoon. They got up, ate some chow and began prepping the crew serve weapons and vehicles while I headed to the Tactical Operations Center (TOC) to receive the latest intelligence in our battle space and if there were any IEDs detonated or found overnight by 4th platoon. Nothing overwhelming to be concerned about. Our route clearance package was ready to go by 0640hrs and we were set to start point (SP) at 0700hrs. Our route order was: RTE Summit South, RTE Summit North, MSR Hwy 1 East to Senjeray, Hwy 1 West to Howz-e Madad. We made it 300 meters down Route Summit and all hell broke loose.

At 0711hrs our lead vehicle was struck by an RPG-7. An RPG does not stand for “Rocket Propelled Grenade". That's actually just an English name for the Russian weapons of the type, created to help people remember the designation. RPG stands for "ruchnoy protivotankovy granatomyot" which translates to "hand-held anti-tank grenade launcher". This particular RPG was a RPG-7VR which contains a dual 64 mm/105 mm HEAT warhead for defeating modern armored vehicles equipped with reactive armor blocks. The first warhead (64 mm HEAT) detonates the reactive armor block prematurely and the second warhead (105 mm HEAT) passes through the gap to hit the exposed armor underneath. The warhead uses the shaped charge effect to penetrate the target. When the warhead is detonated a small core of metal forms and burns through the armor. Once the armor is penetrated it travels inside the vehicle pulling shrapnel in with it. The lead vehicle was struck just behind the driver’s head. It penetrated the cab, traveled along the top of the cab and exited the opposite side. The operator was unresponsive. Our priority immediately becomes our casualty. I remember reaching for the 9 Line medevac to get a bird spun up. Before I could even pull it from the window, where I had it always readily available, another RPG hit our lead gun truck. This one struck the armor at one of its weakest points, the top corner of the door where it meets the front windshield. It penetrated the vehicle and traveled parallel to the front window before hitting the passenger side window and detonating the second round. A second vehicle was down with the two occupants unresponsive and a gunner injured severely. Within 90 seconds I had 4 guys who needed medical evacuation (MEDEVAC). Three of them were coded as urgent (surgical). Urgent (surgical)- requires inflight surgeon to perform surgery while en route to hospital.

We began taking on small arms fire (SAF), continued fire from RPGs as well as indirect fire (IDF) all the while we are trying to evacuate our wounded. From the time the ambush began to the time we got our guys loaded on the MEDEVAC was 21 minutes (0711hrs – 0731hrs). It felt like an eternity.

One of the individuals we loaded on the MEDEVAC was SPC Levi “Craw” Crawford. Craw suffered extensive injuries and underwent months and months of recovery procedures. For the longest time it was hard for me to see him. The feeling of guilt was heavy. As his Platoon Leader I always thought there was surely something that I could have done to have prevented that ambush. I didn’t see Craw much once we returned home, but happened to run into him at a Veterans Day event at a local high school about 3 years ago. We kept in touch somewhat over the next couple of years and then one day he contacted me about Rivers of Recovery. Levi had become the Marketing Director for Rivers of Recovery.

Rivers of Recovery is a non-profit 501c3 organization that specializes in the rehabilitation of combat veterans suffering with Post Traumatic Stress Disorder (PTSD), minor Traumatic Brain Injury (mTBI), stress, anxiety and depression. Craw came to me about 3 months ago and discussed the possibility of my CrossFit affiliate partnering up with Rivers of Recovery. After a few meetings we got the idea transitioned down to paper and went from there. Now we are more than happy to say that CrossFit Cathal is a proud supporter of Rivers of Recovery. Beginning January 2018, a percentage of the proceeds from our CrossFit Foundations Course will be donated monthly to Rivers of Recovery in an effort to help year-round funding to support guided outdoor recreational activities for veterans suffering with Post Traumatic Stress Disorder (PTSD), minor Traumatic Brain Injury (mTBI), stress, anxiety and depression or any psychological or physical disability. I have always had the utmost respect for the men and women who put on our country’s uniform, bearing the weight of the American Flag and our country on their right arm. They believe in being part of something greater than themselves.

LEVI CRAWFORD

I don’t speak of this story much and this is the first time I have ever put it on paper. I am lucky to have served with the fine men of 1st platoon. I witnessed sheer acts of bravery during those 21 minutes of chaos. Bravery from men that you pass by each and every day. We were just a bunch of guys from Arkansas who had each other’s backs. As a leader it was a tough thing to swallow and it still is to this day. What could you have done differently to avoid the situation? You replay it over and over in your head. There isn’t a day that goes by that I don’t think about my guys whose lives were forever changed on that May morning. It weighs heavily on a leader as well as on the Soldiers affected by it. There are hundreds of stories out there like mine. Some are far worse and I am blessed to have been able to bring all of my guys home alive. Is it a burden? To some it probably is. Veterans carry this on their backs for the betterment of our country. One day is set aside each year to celebrate our country’s veterans, but with Levi and Rivers of Recovery I am looking forward to helping our nation’s veterans year around. Thank you, Levi, for this opportunity. God Bless our Veterans and God Bless America.

DETOX SUPPLEMENTS & CLEANSING DIETS

Wed, 20 Sep 2017 16:00:00 GMT

Detoxing. Is it effective? Sorry. We call bullshit on this highly marketed weight loss craze that can be found in any supplement store or online google search. For those who know me and have sat through a nutrition class or even talked nutrition with me for a few minutes know that I’m quick to dismiss the garbage that floats around promising quick fixes and jump starts to weight loss.

There actually is not any research data on the effectiveness of these diets in the medical literature according to Harvard Health Publishing. There have been numerous studies done that have shown “cleansing” diets consisting of low calorie intake will lower the basal metabolic rate in order to conserve energy. Once the individual resumes to normal eating habits they experience rapid weight gain. So why do people experience a quick loss in weight when they partake in cleansing diets or detox supplements? The weight loss is mainly fluid loss due to a dangerously low intake of carbohydrates or peeing out of your butt produced by salt water, laxative tea or whatever detox supplement you are throwing down your hatch. Once the cleanse/detox period is over and the individual resumes normal eating, guess what, the weight comes back on quickly.

Some of the red flags and risks involved are the lack of protein intake, dehydration, electrolyte depletion (Gatorade does not replenish electrolytes, FYI), and irritation of the digestive system. Repeating this habit can even lead to metabolic acidosis which is a chemical imbalance of acids and bases in your blood.

The bottom line is that if it sounds too good to be true, it is. Many products sold online, in stores, at spas and through multilevel marketing companies promise to “cleanse” or “detoxify” your body. Dietary supplements are poorly regulated, and the people selling these products may not understand the science behind them or are just trying to make a profit. In general, detoxes and cleanses don’t promote health and longevity, and there is little evidence or research that “detoxification” actually occurs. The level of effort needed to follow certain guidelines is typically high, with strict limitations regarding what food may be consumed, how it needs to be prepared and in what combinations it needs to be eaten. Strong suggestions also accompany the use of pills, powders, tea, etc.

So what is actually in those detox supplements? Some cleanses like Herbalife, Isagenix, and others contain high doses of low heat nonfat dry milk (denatured skim milk), which often cause stomach and skin issues for those who do not typically consume higher levels of dairy products. On top of that they contain artificial sweeteners, maltodextrin and isolated fructose, as well as preservatives and artificial vitamins. They also contain only around 250 calories per meal replacement, which is less than what my 30 pound dog consumes daily.

Many of those who consume these cleanses report ongoing hungriness, dizziness, and overall fatigue. This is because your body is not being fueled properly, but likely going through starvation. When this happens, your body actually stores the energy you put into it as fat in order to sustain.

Our body has it’s own “detox” system. How else do you think 70% of us can consume such a shitty diet and continue to function. Our “detox” system is comprised of the skin, the respiratory system, the immune system, the small & large intestines, the liver and kidneys. Together they do an amazing job of detoxing our bodies and, thereby, making nutrients ready to be absorbed into the bloodstream. If you are generally healthy and free of disease, your body is detoxing itself around the clock.

Cleanses & detoxes do not produce long-term health results. If you want health & wellness then you need to make a commitment to eat healthy by consuming lean meats, veggies, some fruit, little starch and no sugar (simply put). Exercise on a regular basis and decrease processed/fast food.

Our culture has become so enamored with a quick fix pill or shake to lose weight and feel healthier, when in reality, real foods are the best medicine you can get. Sacrificing your health in the short term to lose weight and see if a magical cleanse really works will only leave you with mud butt and disappointment in the long run.

If you are looking to “detox” your system, stop feeling like crap, have more energy, sleep better, and perform better, here’s what to do:
1. Stay hydrated. Drink water not sports drinks.
2. Avoid all processed foods, eat whole foods instead. Does your food have more than 3 ingredients, if so then it isn’t a real food. Doughnuts don’t grow in the wild and Ronald McDonald can be linked to more deaths than Pennywise.
3. Stop consuming sugar. Sugar has the same effect on our brains as narcotics, so sugar cravings can be a real problem. The first few days won’t be pleasant. Avoiding processed foods will get rid of most sugars, but limit your sugar intake for 21 days and you’ll be able to kick the cravings for good.
4. Exercise. My recommendation is CrossFit of course, but if it’s not your thing then DO something that involves some strenuous activity for 20-30 minutes a day.
5. Get adequate sleep. Stop making excuses about why you haven’t made sleep a priority in your life. Turn the tv off earlier and go to sleep.

The human body can defend itself very well against most environmental risks and the effects of an occasional over indulgence. If you're generally healthy then keep giving your body the proper fuel/food to maintain its self-cleaning system. Eat real food, get sweaty daily, sleep 7-8 hours per night and take your health into your own hands. If you experience fatigue, unexplained weight gain or loss, changes in bowel function, or breathing difficulties that persist for days or weeks, then visit your doctor instead of trying some bullshit cleanse diet or detox supplement being pushed in your face by a supplement rep who doesn’t know what the fuck they’re selling you.

LONGEVITY IN CROSSFIT

Thu, 20 Jul 2017 16:00:00 GMT

I can’t count the number of times I find myself having conversations about CrossFit and its ability to lengthen a person's quality of life. Many times the conversation will start because someone has their strong opinion on how we train. The opinion is, most of the time, negative and is just a defense mechanism or excuse b/c they are intimidated or scared of the program and its ability to check egos. Just for the mere fact that they can’t do everything as well as they would like to on day one. I can totally understand why this happens. Nobody wants to come from a world where they dominated the leg press every Monday and quarter squat reps for praise, then step in our facility and have their asses handed to them by a 19 year old girl who just signed up for her first semester of college….trust me I have witnessed it first-hand. I enjoy talking about why I believe in this style of training so much. As much effort that goes towards this I can honestly say that an equal amount of effort is applied to our own community of athletes. Here are a couple of things that I think can really help new and old CrossFit athletes stay in the game long-term.

1. Know what you are training for.

99% of CrossFit is to train for overall health and fitness. If that is what you are here to train for then you need to understand what this actually means. I don’t want to break hearts or crush dreams here but, this means you are never going to be battling Matt Fraser or Katrin Davidsdottir for a podium spot at the CrossFit Games. This means that whether you have a 500 pound back squat or a 100 pound back squat is irrelevant. Trust me, I will be the first one to cheer for you as you are trying to PR one of your lifts, however, you need to pick and choose your moments. Seeing members become stronger over the months and years they are here still puts a lump in my throat when they accomplish something that was impossible to do 3 months prior. Always keep in perspective the “risk vs. reward” of your training. Is going for that PR worth it? Is what you’re getting ready to do going to make you function better during your life outside the Box? I am all about the competition side of CrossFit. It is great to have like-minded people around you that push you to be and do better. However, you need to know when to push and when to hold back because something just doesn't feel right. The atmosphere in a CrossFit Box is unmatched (although it is imitated) It is what makes us so unique when comparing what we do to a Golds Gym or other big globo gyms, however, if you can't control yourself inside of that atmosphere, it can be a humbling experience and leave you on the sidelines nursing an injury. Sometimes a slower time or a lighter lift may be a tough pill to swallow but in the long run, much better than the alternative of getting injured because you decide to be a jackass and push the pace with improper form.

2. Train Smart

This is probably one of my pet peeves. Too many people think they are a diamond in the rough and want the secret squirrel program. How can I go from a 200 pound back squat to a 600 pound back squat, a 10 minute Fran time to a sub 3 minute time and accomplish this in 2 months? You can’t. If I have seen it once I have seen it a hundred times. It looks great on paper but when it comes time for the rubber to meet the road I usually see it last no more than 3 months. The longer I have been doing this the more I see is that everyone wants to do personalized programming. I don't have any issues with this other than the majority of people who do this, don't need it. People who have no desire to ever compete in CrossFit are spending hours a day following a training program. Again, I don't have any issues with that, if they have the desire, good to go. However, the problem arises when they do all this training and their lifestyle outside the gym is crap. If you are following a rigorous training plan inside of the gym and your life outside of the gym (sleep, nutrition, supplementation, recovery, etc) all need to be well above par. I will see people put hours in at the gym and then piss in their gas tank for dinner and not get adequate recovery. This is a recipe for disaster. People see professional CrossFit athletes on TV and they don't realize the amount of work they put in other than the gym. In my opinion, it is more important what you do outside the gym than in. If your goal is like most, to be fit and healthy, you can easily do that with 3-4 workouts a week. You don't need specialized programming from some big name athlete. You can simply follow a constantly varied, intense, functional workout program like CrossFit and you will be just fine….as long as you train smart. We’re not a fad, we are a lifestyle adjustment. It is putting your health and fitness near the top of your priorities. It is imperative you set yourself up for success in doing this. Good luck and continue to train smart!

VALUE OF HEALTH

Wed, 22 Mar 2017 16:00:00 GMT

When you join CrossFit Cathal, you may be thinking that you’re just joining a gym. You’ll be wrong. Why is CrossFit so expensive? We invest in our members. We invest in our coaches. We invest in our facility. We invest in giving our members an experience. You’re not paying for access to some equipment, half of which you don’t know how to use. You’re paying for a change in lifestyle. You’re paying for a place that, in many cases, can become the social hub of your days. While classes may last 60 minutes, members hang around for twice that time after they finish their workout. It’s a place where others will hold you accountable for your actions. Being part of a community of like-minded people is going to increase your chances of success. The “suffering” is always easier when you have people to join you! Some call it obsession…if it is creating a healthier lifestyle for you, we will take that label any day.

Our program is not for everybody and that is ok. Can anybody do it? If they put their mind to it, grasp the concept and are eager to learn…absolutely. Our style of training requires you to prepare for the long journey by learning the basics. If you don’t take the time to learn the basics, you will fall for every lie and piece of bullshit charlatans advertise. I have always broken things down to simplify the explanation. If your goal was to obtain a 400lb. back squat and you have never back squatted a day in your life, are you going to walk in the gym on day 1 and load 400lbs. on the bar….probably not. America's deadliest sniper started with BRM (Basic Rifle Marksmanship). Nine out of 10 times, the most successful plans are the simplest ones. Squat, press, pull, develop good motor control/movement patterns and condition. If you fail to start with the basics all that will end up happening is frustration and injury. The key is a progressive approach coupled with a solid nutrition program. Stop peddling with bullshit supplements that promise you a beach body in 30 days and make food quality a lifestyle. Stop depending on 6 week exercise DVDs and start training. People who exercise just want to get sweaty; training implies you have a long term plan and a goal. If you are impatient, un-coachable or just have an ego too big to fit through the door then we are not for you. Or better put, you are not for us.

The training done at CFC is precise. It is built on education, progression and creating a foundation. We aren’t claiming to know everything but we have more miles walking a barbell out of a squat rack than most have walking into a gym. We all know the saying, “Rome wasn’t built in a day.” The same holds true for our program. There is a lot of bullshit out there in the fitness industry and we battle it on a daily basis. Just because a “personal trainer” has a washboard stomach or can “make you sore” doesn’t mean they know what the fuck they are doing….the case is, they are usually clueless. Most have not picked up a book about their profession since they sat down their online study pamphlet used to obtain their CPT license.

What is the price tag for knowledge and expertise, for talented coaches that oversee every workout, focus on your safety and form first, and help to scale movements and weights for your ability, with a constant eye on your movement? Do you value community, a group of friends who share your same enthusiasm for fitness? (And maybe, beer, cheat meals,dogs, family, etc.) This community will be there to cheer you on, no matter what time, score, or weight you put on the barbell each day. They will fist bump you for showing up to train, celebrate your progress, and support you on the rough days in and out of the Box. What is the value of inspiration that is derived from working alongside others who are on the same road to a healthier life? The beauty of setting the example for the younger generation, being their inspiration, and committing to the long-term pursuit of a healthy, fit lifestyle. What price tag would you give that gift?

Most people can't put a price tag on preventive maintenance. The real cost comes when it is too late. The cost of chronic disease is such that U.S. medical expenditure is now about $4 trillion a year. In 2008, Price Waterhouse Cooper estimated that roughly half of all U.S. medical expenditure was wasted on unnecessary procedures, administrative inefficiencies, treatment of preventable conditions and so on. The amount spent on chronic disease is a waste. Medicine has no effective treatment for chronic disease: It is symptomatic only. If you have high cholesterol the doctor gives you a drug to bring your cholesterol down, low bone density, a different drug to raise your bone density. If you have paved-over coronary arteries, they can do bypass surgery. If you become glucose intolerant, the doctor can put you on insulin. But all of these are not fixes. They are masking the problem and all of these CAN be prevented. We hold a unique solution to one of the greatest problems (chronic disease) facing our population today. The CrossFit stimulus, which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar, can give you a pass on chronic disease. It is so simple.

At another stop on the California Invasion: Rally to Fight Big Soda CrossFit Founder and CEO Greg Glassman addressed the "exercise is medicine" initiative. "Exercise is medicine is a sinful, sinful notion," said Glassman. "The toxicity of the product warrants the label, the corruption of the science warrants the label."

We are here to educate people to make better and more informed decisions about health and fitness. We teach how to lift safely and efficiently. We educate members on proper nutrition. We are a vehicle of change that can add 20-40 years to a person’s life. What would you pay to add years to your life? Nix your $5/day Starbucks addiction? Or the two times a month you drop $100 at the bar with your friends?

What are you willing to invest in this place, with your money, with your personality, with your character? This is not someone else's Box, this is your box. This is not someone else's equipment, this is your equipment. This is where you go to train, grow, gain, socialize, relax, struggle, win, sweat, and fight every thought or fiber of your being that says you can't, because you can. We're not your cheapest option in town and for a damn good reason.

"We have 13,000 gyms with 2 to 4 million people safe from chronic disease right now. This community is doing a lot of good things on a lot of fronts. Yet our gyms are thriving not because of our impact on chronic disease. They are thriving because the end users, the customers, are extremely happy with the transformation. And it is part physical, part emotional, part health markers, part relationships."

CrossFit is giving people something that they did not even know they wanted or needed.

Life is a series of choices. Live by them; die by them. It’s your call.

WHAT IS "INTENSITY" & WHY IT WORKS.

Sat, 11 Mar 2017 16:00:00 GMT

oo many of us mistake intensity as the loudest guy in the gym loudly grunting and groaning his way through a workout. If that were any further from the truth then it would be sitting on the moon. Intensity is defined as power, which is force multiplied by distance, then divided by time. Simply put: Intensity is doing more work faster. You move this pile of rocks from point A to point B. Load up a pack and hump it from point A to point B. The person who can do this faster has a larger work capacity and can be measured as more fit.

POWER = WEIGHT MOVED X DISTANCE TRAVELED / TIME IT TAKES TO MOVE

This is measured in foot-pounds per second.

During a conditioning workout, or as we like to call them, METCONS, the body constantly switches back and forth between strength efforts and cardio stress. The body constantly shifting gears will will cause agonizing fatigue. You have to experience intensity to understand it. This all starts with our body's fuel, which comes from how you eat. Muscles use the same fuel source, ATP (google it).

NUTRITION SIMPLICITY

Sat, 31 Dec 2016 16:00:00 GMT

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat." - Coach Greg Glassman, CrossFit Founder and CEO

This is not groundbreaking. It makes sense and supports our performance in and out of the gym. A clean diet supports proper immune function, acts as an anti-inflammatory to the digestive system, and promotes overall health and function to our bodies both internally and externally, including organs, skeletal and muscular growth.

Within CrossFit there are two popular approaches to eating; Paleo & Zone.

~Paleo. Eat food that our paleolithic ancestors ate and avoid foods that are processed (including grains, legumes, potatoes).

Buy the food from the perimeter of the grocery store & avoid the processed food in the middle that doesn't spoil.

~Zone. Reduces insulin spikes to improve performance by balancing macronutrients (30% protein, 40% carbs and 30% fats). Requires that you weigh and measure your food but you can 'eyeball it' after a while.

Do something that works for you and start easy by simply cutting the crap (chips, pop, candy, SUGAR) from your diet. Still enjoy your cheat meals (1 a week) as they keep you committed and give you a treat. For food quality, use Paleo as a guide to stay away from processed foods. For quantity, use Zone to make sure you eat more protein: your body needs it.

Food is our fuel for metabolism. What is metabolism? Does metabolic pathway ring a bell for all of you who payed attention during your Foundations class? Metabolism is all the chemical processes that go on necessary to maintain life, also to produce energy. You need energy to do stuff like walk to your car, climb stairs, pick things up, run, jump, lift, pull, push....you get the point.

When it comes to your nutrition and making choices about what to eat and what not to eat, it comes down to two questions: Where are you compared to where you want to be? What are you training for?

Protein is pretty easy to understand, but fat can be tricky. There are three different types of fat: saturated, monounsaturated and polyunsaturated. Saturated fat is the most stable and the best for your body. The problem is that when you eat a food that has fat in it, it's in a combination of all three. DAMN IT! So what do you do?

Instead of trying to know or remember exactly which meat has which kind of fatty-acid balance, just rotate your meat sources. Eat grass fed beef, chicken, seafood, eggs, and that will give you a nice balance across the three different types.

Carbohydrates are used for energy. You don't need to take in carbohydrates and can do without them. But for our style of training, you're going to want to have some carbohydrates in your diet to be effective. You can obtain your carbohydrates from vegetables, nuts and seeds, and fruit and starch. Everybody responds differently to carbohydrates. You have to test and adjust what works best for you.

My first recommendation is to stop eating sugar. Sugar kills.

Why eliminate sugar? Take a look at chronic diseases (obesity, heart disease, cancer, type 2 diabetes) in relation to 1st world countries. What you will see is a direct relationship between sugar consumption and chronic disease. When it comes to nutrition there is not one plan to fix all. Most are templates to help get you started in the right direction. There is a lot of bullshit out there as well....just watch Good Morning America for a week. You have to do your research a little bit further than whatever source of media out there that spews useless vomit about the "lose 30 pounds in a month" plan.

In our monthly nutrition class we keep it down to 3 things.

Super Basic, Impossible to Screw Up. & Don't Be Weird.

Super Basic...

Eat this: meat fish, seafood, fowl, eggs, vegetables, roots, tubers, bulbs, herbs, spices, animal fats and dairy.

Limit this: nuts, seeds, fruit.

Avoid this: cereal grains, soy, legumes, vegetable seed oils and sugar.

Impossible to Screw Up...

Gain weight: 20+ calories per pound of body weight

Maintain weight: approx. 17 calories per pound of body weight.

Lose weight: eat less than 15 calories per pound of body weight.

These are guidelines, not gospel. If you are replacing meals with bars or shakes, find the person sitting closest to you and have them punch you in the throat. Meal replacement is bullshit. Eat real food (see above). If you are a macro counter and are on the "if it fits my macros" plan, you're ignorant. All calories are not created equal. If that were the case then I'd trade the lean beef and veggies in for Reese's peanut butter cups and cheese cakes.

Don't Be Weird...

If you are just now embarking on a new way to eat and have decided to no longer be on America's supersonic train to chronic disease and diabetes-ville then just keep it simple and don't be weird. Eat when you are hungry, but eat quality, nutrient dense foods. Don't get overwhelmed with how much to eat or what time to eat and all the other details. This is too complex and overwhelming for starters and is a sure way to fall off fast. Do you own a vehicle? If so, when is the last time you put fuel in it? Did you visit a local cattle farmer and ask them if you could collect cow shit to put in your vehicle for fuel? Hopefully not. If you take care of your car engine and run quality fuel in it then why are you not doing the same for your body. It is a far more complex machine. Allow yourself some flex room. Enjoy a cheat meal at least once a week in the beginning. This gives you a short term goal to work towards every 7 days. Drink a beer, have a glass of wine, eat some cake, etc....whatever your weakness is. Enjoy it, but don't make it an every other day habit. Don't be weird.

The data is obvious. We don't have to wait another 10 years to figure out that we are eating poorly and not getting enough physical activity. The dam has already burst. If your trainer/coach isn't talking nutrition with you they are doing you a disservice, fire them.

HARD WORK PAYS OFF.

Tue, 15 Nov 2016 16:00:00 GMT

Alyssa Reece recently signed a letter-of-intent to join Ouachita Baptist University swim and cross country teams. Alyssa is currently finishing out her senior year at Greene County Tech. She made school history by becoming the first swimmer from the school to sign with a collegiate program.

Alyssa's path to success, like many, has not been an easy one. Before she found her love for cross country running and swimming she was an avid gymnast. Due to an injury she was sidelined from the sport and unable to return to it. After months of recovery and rehab she got into swimming and fell in love with it. Alyssa and her mother, Debbie Reece, came to us in April of 2016. We discussed the benefits of training at CFC in order to help strengthen her back and increase her work capacity in the pool and on the running trail. Although it was a slow process, Alyssa showed up consistently, listened to our coaches and gradually progressed.

Alyssa has significantly improved her times in the pool and in cross country since she started training at CFC. She wakes up each morning at 4:30 to come train, goes to school, attends practice from 4:00-5:30 and also works a part time job from 5:30-8:00. Pretty full load for a 17 year old. We're super proud of you Alyssa and we know you will go on to do great things at Ouachita Baptist. Your dedication and work ethic to your sport are second to none. Can't wait to watch your success continue. EAT THE WEAK!

IT IS OUR FLAG.

Fri, 11 Nov 2016 16:00:00 GMT

I don't think one would disagree that we become more divided as a nation each day. Nothing is shocking to the civilized mind anymore. One of the most distasteful things, in my opinion, is the protest of our nation's National Anthem & Flag. I am fully aware that these two things are often closely linked to our men and women in uniform who serve our country. Do I think this sort of protest is morally right? No. Do they have the right to protest? Of course.

Our Flag and National Anthem mean as much to me as they do any other Red, White & Blue flag waving citizen of this great nation. If you can say that hearing the National Anthem performed at an event while watching the flag wave in the wind doesn't give you the chills and put a lump in your throat then we aren't on the same level and you will probably not want to waste your time finishing this write up. Currently .04 percent of the US population is serving on active duty. The following came from a Navy Seal veteran by the name of Andy Stumpf:

"Patriotism is not an individual screaming at the top of their lungs what he or she believes. Patriotism is not waving a flag. Patriotism, is allowing someone else to scream at the top of their lungs something that you despise, something you are morally opposed to, because you love your country, and respect its Freedoms. If you want to insult me, and every Veteran who has ever served, persecute an individual for expressing the very rights, values, and virtues that we fought for. I did not risk my life so that we could chastise someone for doing something we find despicable. I risked my life so that individuals would have the freedom to express themselves, without fear of being thrown behind bars, or worse, put on their knees with a gun to their head. I don’t need Colin Kaepernick to stand for me, or our Flag. I have already done that for him, and I would volunteer again."

Now, you may not agree with that, but you cannot deny that it is a true statement. There are 2 things that I think of each time I put my uniform on and each time I unlock the gym doors. Leave the world a better place and protect your piece of the country.

Leave the world a better place. Serve others. Take action. Stand up for those that are unable to stand for themselves. Make a conscious decision to move this country in the right direction, every single day. Just don't be a dick...it's really that simple.

Protect your piece of the country. What is your slice of the pie? Mine are family, friends and their way of life. That is what I served for. I didn't serve for the Colin Kaepernicks of the country. Hell, I don't even know him. He's probably piece of shit outside of the stadium too...but that is just my opinion. People are so quick to judge, protest and point fingers at whose fault everything is but you know what I don't see? I don't see these individuals going to the local recruiter's office and signing up. I don't see them putting down the basketball and pursuing a badge and uniform to go make change in our country's streets. No. They want to take a knee and silently protest our country's current state. You know what this is doing to help move our country in the right direction....not a damn thing. If you want change then get off your knees, lace some boots up and go make a change. That's what our Veterans did and continue to do. I will forever be grateful to our men and women who have served this great nation for they know that that flag is much more than shapes and colors stitched together by some thread.

Regardless of your political arguments over how and why this country is in the current state that it is, it still remains an opportunity. In the 35 years I have been alive, I can, without hesitation, say I have made more mistakes than anyone I know. There is the person I strive to be, and the person I see in the mirror in the morning. It would be easy to focus only on my mistakes and shortcomings, but I try my best to judge others and myself on the things I get right. Why do we always remember the one mistake that somebody makes regardless of how much good they have done. No one and nothing is perfect. To expect perfection from any nation or person is as unrealistic as expecting to navigate your entire life without making a wrong turn. There is a reason those who die in the service of others are wrapped in our Flag. Even if only for a moment, it is a reminder that they stood for the best of what this country can be.

THANKFUL FOR STRONG WOMEN

Thu, 10 Nov 2016 16:00:00 GMT

You've been warned. The following may contain some butthurt language and/or statements that you may not agree with.

For years and years Hollywood and the media have pushed this value on how women should look. This has trickled all the way down to a very early age and for some, it continues to worsen through adolescence and on into college. Most of history, the feminist movement has focused on institutional, social and cultural equality. The realization that strength is a social construct might be the stamp of feminism in the 2000s. The worldwide influence of CrossFit, from the affiliate level to the CrossFit Games, has definitely played a role in this shift, helping to destroy the idea that women should be weak.

I have been in the fitness industry for a long time. Before CrossFit came along it was very uncommon to see a female pick up a barbell and train in the gym. Most could be found in the cardio area drowning in a sea of treadmills and ellipticals or dancing around to an annoying Billy Blanks routine in the mirror lined fitness studio.

Still, to this day, I hear women claim their distaste for CrossFit because they don't want to get "bulky." I'm not sure what the vision of bulky is within your head, but if it's a set of quads that can rebound a heavy hang clean, a set of traps that can support a heavy barbell for the back squat and a set of hamstrings that can make the legpress braggers start questioning their social media posts, then we're on the same page. And, if that is "gross" to you then you probably won't fare well with our women. We teach you to focus on what your body can do and to appreciate strength and athleticism. If we could pop the hood on a human body like you can a car or truck and check the engine you'd probably see that women who train CrossFit are well oiled machines. Physique is a by-product of your training and physical ability/performance is the centerpiece in CrossFit gyms. Seeing a woman who is able to lift some serious weight and be ok with being strong is a beautiful thing. A frail, skinny woman who praises the thigh gap and struggles to push out a fart is appalling.

One of my favorite stories from when CrossFit was first introduced to the Naval Special Warfare Command (yes, that's your Navy SEALs) by Greg Glassman all comes down to one quote given by an operator at the end of the training session. "It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school" - Navy SEAL Operator. This is not uncommon, I promise you that I witness our male athletes get their asses handed to them by female athletes on a daily basis...even myself. Once the timer expires or the rounds are over it all ends with exhaustion, chalky hands, a cool down circle and a lot of knuckle bumps. But, we all know one thing...and that is, we got stronger and we got better.

We aim for fitness & fitness is a hedge against sickness. Along with our fitness comes strength training and this requires lifting weights. Lifting weights makes you stronger and you know the saying about stronger people, they are harder to kill and just more useful in general. Maybe being strong or lifting weights isn't for you and that is completely ok. That's the beauty of living in this great free nation. Me personally, I prefer to be around women who are strong -- because when the shit hits the fan I know I can rely on them just as much as they can rely on me. Maybe it never will, but you can bet your ass a woman who is strong will be more useful.

Industry, ardor, courage and suffering are qualities that are needed to get through a CrossFit workout. To all the women out there who train CrossFit, keep doing what you do. You are on the cusp of redefining what beauty is in the eyes of our young girls. You are transforming the definitions of strength and femininity, opening up new possibilities for women in genera

TOUGHNESS KNOWS NO GENDER

CROSSFIT COMMUNITY...THE BLEED EFFECT

Tue, 11 Oct 2016 16:00:00 GMT

If there’s one thing that separates CrossFit from other gyms, it’s the community. Building a community has always been the pillar of CrossFit since the early days when like minded individuals would congregate in their garages and push one another to get better. In my opinion, this factor is just as important as technique, coaching and programming. The emphasis on community is what’s changing the mental health of the members at each gym and what has the capacity to impact the greater community of people in general.

From my CrossFit Level 1 certification to all the specialty certifications I have obtained since, there has always been a portion of each course that covers community and how important it is. My first experience with the community in Paragould, Arkansas came well before I opened the doors of CrossFit Cathal. A good friend of mine was deployed to Iraq for over a year. He was assigned to C Company 875th Engineer Battalion located in Paragould. Upon the completion of their mission in Iraq I attended their welcome home ceremony in 2007. As I drove through the city of Paragould in order to get to the armory there wasn't a void space along either side of the highway. Locals lined the streets waving American flags, signs and cheered as the charter buses made their way to the armory to offload. It was then and there that I knew this town had something special.

CrossFit Cathal has given me so much more than a way to put a roof over my head and food on my plate. It has given me a chance to make people better. Before I opened CrossFit Cathal I racked my brain night and day on how I could take our gym and set it apart from the rest. I read hundreds of CrossFit Journal articles, talked to numerous affiliate owners and it always came back to one thing...foster a good community. Out of everything that I did I remember one thing in particular that stuck with me after reading it. It was one sentence that contained only six words. "Leave this world a better place" I think of this each day that I unlock the doors at CrossFit Cathal. You see, anybody can open a gym. All that it takes is a little bit of time, money and few legalities. It takes a lot more than those things to create a community.

I believe that if you start to put people together in front of other actual real people, and they start to learn their stories and their horizons start to broaden, humanity starts to re-emerge. It becomes harder to retain the ego that separates oneself from other people. Community reminds us all that we are the same, we’re all on the same journey, in the same struggle, and we all deserve the same respect. Driving home at night after a long day at the gym and your phone dings with a new text message from one of your members. The message reads, "Thank you for taking the time to work with me on my pull-ups today. You've got a great thing going at CrossFit Cathal and your dedication to us does not go unnoticed." Or when a member approaches you face to face at the end of class with tears in their eyes and tells you thank you for changing their life for the better. This is the part of CrossFit that I hold near and dear to my heart, whether or not we all back squat the same weight or snatch the same way. Community is what will change us and the world around us.

YOU'VE GOT QUESTIONS. WE HAVE THE ANSWERS.

Sat, 17 Sep 2016 16:00:00 GMT

DO I NEED TO DO MORE THAN ONE WORKOUT A DAY IN CROSSFIT?

Man…I could dive into this one and talk for a while…maybe I need a podcast…hmmm? Really it depends on what you are training for? That’s why I always say, “Know what you’re training for.” If you are just training to become more fit, lose unwanted body fat, increase strength, power, speed, flexibility, coordination, agility, balance, stamina, cardio respiratory endurance and accuracy, then one workout a day should suffice pending the programming is hitting all of these areas as well as your nutrition being on point. Some people have specific training goals. If you do not have any specific training goals yet then my general advice would be the following. Don't rush things. Remember that you've got decades to play around with, so don't be afraid to take an extra month or so to ease in. You’re not going to stop training tomorrow, right? So why rush it? This is the one time I can tell you to stop being an American. We are impatient about everything and want everything now, now, now. You’re not going to get that in here. This is a long slow road. Training lasts a lifetime. Scale appropriately, take a couple of rest days a week. For almost all beginners one WOD a day will be plenty. If after a couple months you think you can handle more (and you think it would be productive) then give it a go. Take some time to educate yourself. An investment of time right now will pay major dividends. Learn about the fundamental barbell lifts and movements. Ease into olympic lifting and heavy barbell work. Learn to do them right and everything will go better and be safer. Don't skip the strength days! Too many beginners do only intense conditioning workouts and then stall relatively quickly in terms of strength and wonder why. You need to lift heavy things. As long as we are getting a shock and disrupting homeostasis to trigger adaptation then we should experience Gainz.

DO YOU TAKE ANY SUPPLEMENTS?

Yes. I take protein powder, creatine monohydrate, & fish oil. My advice on supplements is to get your nutrition and training on board first. Too many people take the shot gun blast approach and decide they are going to start working out again so the first thing they do is waste their money on supplements. I talked a little bit about this on my Multi-level Marketing write-up. If you really want to know what supplements are best for your training then you need to get serious about your training, desired results and nutrition. Once these are steady, then we can look at how to supplement for improvements.

WHAT ABOUT PRE-WORK OUT?

I used to take a pre-workout supplement. I have experimented with a few of them. N.O. Explode & C4 are the most recent. I have weaned myself off of these due to the fact I did not see or experience any benefit for my training. Sure it got me all tingly and hyped up but that gives you a false sense of hope in my opinion. Warming up properly should get the blood pumping and the nervous system primed right for training. I have told a few people that pre-workout is the gateway to cocaine (insert sarcasm). Your body becomes tolerant so you up the recommended dosage. Next, you are looking for a stronger pre-workout to give you that sensation again because you’ve created a tolerance for the current one. Personally I think you are doing your body more harm than good. My pre-workout usually consists of a scoop of creatine monohydrate washed down with a cup of coffee.

WHAT DO YOU TELL PEOPLE WHO GIVE YOU A HARD TIME ABOUT DOING CROSSFIT AND SAYING IT MAKES YOU WEAKER/SMALLER?

It really depends on who the person is. I usually invite them to grab a barbell and come train with me. I haven’t held my breath. Look, when it comes to CrossFit a lot of people are ignorant to the style of training. I could talk for days on this subject, but what it comes down to is we are training you for a better quality of life. Can you get stronger? Yes. Can you get faster, leaner, more energy? Yes. The list goes on and on. I’ve had individuals who go for quarterly check ups be reduced down to annual check ups. From taking blood pressure meds to coming completely off. Cholesterol meds….off. People losing unwanted body fat, losing inches around the waist, feeling better, looking better…you name it. Great things are happening in here and it did somewhat bother me when I first opened up CrossFit Cathal and I would hear or read negative comments about us/CrossFit, but now it doesn’t bother me. If you know me you know I am not one to sugar coat anything, but before we came to town there weren’t bumper plates, C2 rowers or Rogue racks in local gyms around here and now there are...that’s a good thing. We are imitated all over the globe…duplicated, not a chance. Anything new will always be ridiculed by others, but the matter of the fact is if you are going to be so pessimistic about something then why not put your money where your mouth is and make it better. I have yet to see it. Please, if you can come coach the 27 points of performance on the squat better than me I’ll let you teach the next class…and that is only 1 of our movements. Let’s talk energy systems, nutrition, work capacity…the list is long but distinguished. The problem with the ones who ridicule it is that they are ignorant. A little bit of education goes a long way. I’m not intending to sound rude or uncaring, just answering honestly. If it offends you I am sure you can download an app that will direct you to the nearest safe place. Bottom line is, I know what we are doing is right. We’re making people better.

IS GATORADE, POWERADE, ETC. (OTHER SPORTS DRINKS) BAD FOR YOU? IF SO HOW BAD? I DON'T MIND WATER BUT I LOVE GATORADE OR SOMETHING WITH A LITTLE BIT OF FLAVOR EVERY NOW AND THEN!

Drink water. Twenty ounces of Gatorade contains 34 grams of sugar. This is added sugar. We know that there are naturally occurring sugars and added sugars. Most sports drinks are made with high fructose corn syrup and while a concentrated amount of fructose, in the form of high fructose corn syrup, will replenish glycogen in the liver, we only need a small amount and it won’t do crap for your muscles.

Names for added sugars on labels include:

• Brown sugar

• Corn sweetener

• Corn syrup

• Fruit juice concentrates

• High-fructose corn syrup

• Honey

• Invert sugar

• Malt sugar

• Molasses

• Raw sugar

• Sugar

• Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)

• Syrup

Also, Gatorade paid the ACSM thousands of dollars to create fraudulent hydration guidelines which caused thousands of injuries. This left hydration science in disarray. It was fundamentally unrecognizable in science to the medical community (honest doctors). Electrolytes can be replenished through good nutrition. If you don’t like the taste of water then you need to grow up.

WHAT IS YOUR BEST ADVICE TO SOMEBODY WHO IS NEW TO CROSSFIT?

I chose this question because I thought it was a good opportunity to talk not only about CrossFit, but any endeavor in life you take to better yourself whether it be CrossFit, running, bodybuilding, power lifting or something outside of the gym walls. Be consistent and don’t be afraid to fail. At one point you made the decision to get better and all too often we see that once the journey begins to get hard we easily give up. The same can be said for failing. If everything we attempted in our lives came without failure then we would all be living in a physical, mental, spiritual and financial utopia. I never have understood people who give up so easily and probably never will. I start every one of our Foundations classes by telling them that it is a long slow road to become healthier and as long as they show up consistently and put in the work then they will progress. The back of our Box t-shirts read, “Have The Talent To Not Quit.” Two years before I opened up CrossFit Cathal I was working at a job that I thought would be the start of a long successful career in the military. The chance arrived for me to advance to a position that would further affirm this. I did everything in my power to prepare for this position and set myself up for success. I walked out of a 2 ½ hour grueling interview confident, knowing that there was nothing more I could have done to better prepare myself. Two days before Christmas of that year I received the news that I was not selected for the position. Was I upset? Hell yea I was, but I knew that the best person was selected for the job. I sent a text message to the individual selected for the position and congratulated him. Next, I made a phone call to my dad and discussed it with him. I told him I had a secondary course of action in mind. I wanted to open up a CrossFit affiliate in Paragould. I had done my research and set everything up to move forward with it. I received a lot of criticism for the idea from others. As I was calling around about commercial spaces to rent I had one property owner tell me that something like CrossFit would never work in Paragould. I had a bank deny me a small loan for the same reason. I began to doubt myself and started looking to other options for possible jobs. I had another good talk with my dad and he said one thing that hit home. It stuck with me so well that I wrote it down on a small piece of paper and stuck it in the visor of my truck where it still sits today. “You’re a Vest. Our blood does not retreat. It attacks.” Hell, it’s even tattooed on my ribcage now. The months leading up to me opening CrossFit Cathal I was drawing unemployment, had applied for 33 jobs, interviewed with 8 businesses and even cancelled my cable TV to save me a few bucks each month. I took the plunge. I went back home and took out a small personal loan…smaller than most people take out to buy a new car. Since opening CFC we have expanded 3 times and are currently in the process of planning our next move. I say all of that to say this. What would have happened if I had given up after I failed to get the job I prepared so hard for or if I had given up after I was denied a small loan or taken the advice of some guy who told me CrossFit won’t make it in Paragould? I still laugh when I think back to one interview I had with a gentleman hiring for a knockoff Xerox company. Our interview took place at Panera Bread Company. I had dressed in a button down shirt, nice jeans and dress shoes. He made the statement to me, following the interview, that I may want to think about wearing something nicer the next time I go for an interview. As I sit here and type this in my casual business attire of gym shorts, t-shirt and comfortable Vans on my feet I wonder how he’s enjoying delivering paper and ink cartridges in his 3 piece suit.

If you want a change, make a plan, dive in, be consistent and accept failure because it will happen.

IF YOU COULD TRAIN WITH ANYBODY FOR 1 DAY WHO WOULD IT BE AND WHAT WOULD YOU WANT TO DO?

This one is easy. John Welbourn and the Crew from Power Athlete. Heavy back SQUATS.

IN YOUR OPINION, WHAT IS NEGLECTED THE MOST DURING TRAINING?

Recovery and rest. I could have answered this one on the first question, but we will cover it here. Recovery is important. Recovery ranges from fueling your body properly with good food to post training cool down (static stretching). How often do we hammer through a tough training session then rush out of the gym without going through a cool down progression. Stretching and cooling down for just 5 minutes will jump start recovery and help return the body to its pre-workout state (homeostasis). During a workout your body goes through a number of stressful processes; muscle fibers, tendons and ligaments get damaged, and waste products build up within your body. The cool-down, performed properly, will assist your body in its repair process. This will also help reduce post workout soreness and increase flexibility, one of the 10 recognized general physical skills. A proper cool down is a good way to set yourself up for the next training day. Rest. Don't skip rest days and by rest I do not mean active rest. If your body feels beat up from a few days of hard training then let it rest and recover for a day. Sometimes that is hard to do because we take a look at the next days workout and get overly excited about how well we are going to do on it, but if you don't allow your body time to rest and recover then the desired results may take longer to achieve or worse, it could lead to injury.

THOUGHTS FROM A SMALL TOWN COACH...

Thu, 15 Sep 2016 16:00:00 GMT

KIPPING PULL UPS

We all have our favorite day of training. Some of us prefer to get underneath a heavy barbell while others prefer a gymnastics/bodyweight conditioning workout. The same can be said about pull up styles. We all have our favorite style. Most are quick to dismiss anything other than the strict pull up as being a pull up. The debate is vastly spread all over the internet. My opinion is that it comes down to what you are training for.

I want to make it fully clear, the information that is about to follow is 100% my own opinion. None of the statements made will be based on any kind of scientific fact or statistic....well actually that is a lie...some statements are. My opinions here are based on 3 things, 1) being a CrossFit coach and what I would like to refer to as a professional level of creepily watching human movement for thousands of hours, 2) training CrossFit for several years, 3) training numerous years in the bodybuilding area previous to CrossFit saving me. Am I qualified? That’s probably up for debate....moving along.

The strict pull up is, undoubtedly, a sound method of producing a greater upper-body pulling strength. We know this already. We use the strict pull up as well as rope climbs, supine ring pull ups and ring rows (just to name a few) to develop upper body strength in athletes. We also demand full range of motion (ROM) through a joint, unlike many self proclaimed body builders out there. I get it, there is a desired training stimulus for half-rep pull ups, but don't claim to be a "pull up know it all" when your extension is a 33 degree Talladega banking curve shy of full lock out at the bottom. #NoRep

Kipping drops the hammer on strict.

The kipping pull up, also known as the "cheating pull-up" is a completely different style of pull up which requires coordination, flexibility & agility (3 of 10 General Physical Skills). It also requires a powerful trunk to extremity motor recruitment pattern (Google it). The strict pull up does not. " What is so far known about neuroendocrine response suggests to us that the kipping pull-up contributes substantially to a change in hormonal milieu that potently promotes athletic development. It would be hard to make the same claim for the slower, less powerful, strict pull-up." -Greg Glassman

So if it is ok to use a trunk to extremity (powerful hip extension) to move a loaded barbell for lifts like the snatch and clean & jerk then what is the difference in reproducing this on a pull up bar in order to produce a higher power output. An athlete using powerful hip extension on the Olympic stage will easily move more weight by using the jerk movement as opposed to the less powerful & dynamic movement known as the shoulder press.

Oddly enough I have yet to see a competent body builder be able to produce a drastic amount more of strict pull ups than a seasoned CrossFit athlete. This is more than likely due to their lack of stamina - the ability to generate force with one's muscles for an extended period of time.

What are you training for? If we're trying to ramp up the intensity of a workout and increase power output then by all means, kip away. If we're looking to develop a better pulling capability with the upper body then we'll perform strict pull ups with full ROM. So, before you jump on the bandwagon of ignorance, please make sure you do your research (outside of YouTube & Facebook) and know exactly what it is you are trying to say with your statement besides, "Kipping pull ups are cheating."

Sources:

http://library.crossfit.com/free/pdf/32_05_Kipping_Pullup.pdf

http://journal.crossfit.com/2010/05/crossfit-level-1-training-guide.tpl

http://journal.crossfit.com/2011/02/tuckerkip1.tp l

THOUGHTS FROM A SMALL TOWN COACH...

Tue, 06 Sep 2016 16:00:00 GMT

MULTI-LEVEL MARKETING SUPPLEMENTS

For anybody who is fully vested in their own health and wellness or in the fitness industry probably already knows the amount of fraud involved. Simply put, the "bullshit." Thanks to the highly knowledgeable crew at Power Athlete, who battle the bullshit regularly, we can pass the knowledge bombs on.

There is plenty of controversy out there when it comes to MLM companies. Is it a good way to make money? Sure it is. Let's start right here shall we. I have been in the fitness industry for well over a decade and have seen my fair share of bullshit (shake weight, It Works, 8 minute Abs, etc.). I have been approached by plenty of MLM distributors to sell their product in my gym. I politely decline or If I don't reply to your email it does not mean that I do not like you. It just means that I have done my research & know the manufacturers produce low quality products. They do not have my members health in mind as much as they do their money. The nutritional-supplement industry—which includes vitamins, minerals and supplements—produced $32 billion in revenue in 2012. According to the Nutritional Business Journal, that figure is expected to double by 2021. These large companies are constantly pushing their products in your face and telling you that you need them to live a healthy lifestyle. That's irresponsible.

SHAKE WEIGHT FOR MEN COMMERCIAL

Let's start by educating people on eating healthy, consuming quality foods and getting adequate recovery. The top 2 performance enhancers are sleep and nutrition. That's why we educate our members on how to eat for performance first. We want nutrient dense foods. Avoid foods that can damage the gut. Eat lean meats & veggies and select fats with good fatty acid profiles. Limit fruits, nuts & seeds. Avoid grains, legumes, soy & sugar. The window to immunity is through the small intestine. Most people are clueless on whether or not a supplement even works. If you are doing all the right things in the realm of training and nutrition then there isn't a need for these poor quality products.

Here is a recognizable and popular MLM product example: Advocare Rehydrate Gel

Ingredients: water, maltodextrin, fructose, calcium lactate, natural flavors, citric acid, magnesium citrate, ascorbic acid, L-glutamine, sodium citrate, potassium citrate, xanthan gum, potassium sorbate, sodium chloride, sodium benzoate, potassium chloride, sucralose, pyridoxine hydrochloride, niacinamide, beta carotene, calcium pantothenate, thiamine hydrochloride, riboflavin, chromium citrate

Sounds like a safe natural supplement...

Electrolyte replenishment can be achieved by consuming whole foods like olives, lettuce, celery, or milk. Milk contains a mix of carbohydrates, calcium, sodium, and potassium, along with high-quality protein. Probably doesn't sound appealing or as sexy as a sucking down a rehydrate gel pack and promoting it via social media with the hashtags: fit, allnatural, healthy.

I am not telling you to NOT supplement. I personally think good quality supplements can benefit your training, but if you aren't taking it seriously along with your nutrition then you are wasting your time. That is why they are called supplements. Something that completes or enhances something else when added to it. If a company is trying to tell sell you on replacing real food with a drink or bar then all they are doing is pitching you the shortcut for a lot of money. You need to address the real cause of the problem, which likely stems from a combination of poor nutrition, stress, lack of effective exercise and poor recovery. Do your research. Battle the Bullshit.

Sources:

http://library.crossfit.com/free/pdf/CFJ_2016_08_Supplements-Achauer-v2.pdf

http://www.advocare.com/products/performance_elite/P1403.aspx

http://johnwelbourn.powerathletehq.com/category/supplements/

http://www.fda.gov/Food/IngredientsPackagingLabeling/FoodAdditivesIngredients/ucm397725.htm#non-nutritive

http://journal.crossfit.com/2004/05/zone-meal-plans-crossfit-journ.tpl