Element Crossfit Challenge 2010

Yesterday I competed at my first ever CrossFit competition: Element Crossfit Challenge 2010. I was equal parts excited and nervous, but in the end it was both tough and a lots of fun.

After nearly two years of training I felt I was ready to join in on all the fun and participate in the men's scaled division. Out of 18 competitors I finished in 12th place, which is not bad at all. I had a few things working against me, including battling a lingering cold and missing nearly an entire minute of an AMRAP on account of a judge's error. And as one of the older competitors, it felt good to finish in a respectable position. Perhaps next year, with some more focused training, I could finish in the top 50th percentile. That said, many of the competitors in the scaled division were quite good; I'll have my work cut out for me in '11.

Here's how the day went down:

Event #1: Beep Test

Talk about a perfect way to get the day started: The infamous beep test. Going in my PR was 8.5 -- so it was with great delight that I made it all the way to 10.5. Wow! And I wasn't too far from 11 -- a slip on my last turn-around may have cost me a bit early. Very, very pleased with this result.

Event #2: Clean to thruster ladder

This event freaked me out, but in hindsight it wasn't bad at all. I totally regret not giving more in the pull-ups -- but still ecstatic that I could do prescribed pull-ups in the kipping style. I came agonizingly close to finishing the circuit at 155lbs, but I failed to keep it overhead. I am still unable to thruster more than 145lbs, but I am very close. I only managed 19 pull-ups, and I think that's where I lost some valuable points.

Event #3: 5 x deadlifts, 5 x pull-ups, 10 x kettle-bells: AMRAP in 8 minutes

This was a pisser because I started about 45 seconds late. My ref was still going over instructions with me when the clock started. I was extremely annoyed, and I'm sure it impacted on my performance. The judges only gave me 3 extra movements as consolation, but the damage was done. It definitely cost me an entire round, possibly two. I ended up with 8 full rounds plus three movements. That said, it was my best event of the day as the 10th best in the field.

Event #4: 10-1 clean & jerk, burpees

Wow, this was much tougher than I expected -- mostly because I had no legs left at this point. I was at near panic after the first two rounds, worried that I might not be able to finish. But I was able to chip away, and as the rounds decreased in volume my spirit rose. And I came very close to finishing in the time allotted: I completed three c&j when the 13 minute buzzer went off. Had I known I was that close I might have fought my way a bit better through that one. Final score: 13.3, putting me in 12th place.

In the end I was much sorer and tired than I thought I was going to be. My shoulders ached, my right hand was cut, my back was tight, and my right foot was mildly sprained. Ample recovery time and some Ibuprofen is definitely in order.

Primary take-away from this event: Competing is fun!

Check out all the final standings. Here are some photos I took at the event.

Remove the routine

A colleague of mine posed the question: "If you do 50 push ups spread throughout the day, every day, is it as good as 100 push ups done at once every other day?"

To which I responded:

Neither. What's needed are diverse sets of fully functional movements performed at high intensity.

Not happy with my answer, he asked me to elaborate, so I did:

I stand by my answer--and I'm quite aware that you're doing other movements. If your goal is to be as physically fit as possible (which I believe it is), you need to mix up your workouts and focus on your proficiency across all modal domains (skills and drills) and time domains (which means being on the clock). If you're doing a high number of push-ups every day (or every other day), you're (1) clearly not introducing other integral movements into your workouts and (2) you're not giving yourself enough recovery time for that particular movement.

I don't believe that either option you've presented is particularly beneficial over the long haul. It sounds far too routine-ish to me. I would definitely have you keep 100 push-ups as part of your workout regimen, but you need to introduce it at fairly random intervals and intermixed with other movements. As well, you should introduce a different quantity of push-ups in the workouts (20, 40, 60, whatever) and intermixed with other functional movements.

As for spreading the same movement across the day, I don't think that's a good idea. Again, high intensity movements over short time domains should be your focus (it will improve your stamina, endurance, and cardio). If you want to do two intense workouts over the course of each day, that's fine--just spread them out by about 5-6 hours.

Consequently, if I'm forced to answer your question, I would say that you should do 100 push-ups in the same session. I'm sure you could do it. Give it a try. Even if it takes you an hour. Just break down each set into manageable portions and/or intermix it with other movements.

The Clock

As most CrossFitters know, CrossFit wouldn't be CrossFit without The Clock. It's what gives each workout the sense of urgency that it deserves, an aspect that's largely missing from other fitness regimens.

Take bodybuilding culture for example. Guys will do a set of reps, walk around for a bit, admire themselves in the mirror and then proceed to do their next set of isolation movements.

There's clearly something missing from this approach; there's not much being done to address the crucial fitness domains of stamina and cardiovascular/respiratory endurance. CrossFit, on the other hand, addresses this particular facet by having The Clock.

Harder, faster

By introducing the element of time domains, athletes are compelled to work harder and faster in order to complete the workouts as quickly as possible. Not only does this add a competitive element to each workout, it also provides a way for each individual to measure their own success and improvement over time. And just as importantly, regular efforts to reduce personal time domains helps to improve both stamina and cardiovascular endurance.

This can be somewhat of a shock to those new to CrossFit. The idea of doing sets of Olympic weightlift movements while on the clock is one of the most intimidating aspects of CrossFit -- but it's also what sets it apart from other fitness methodologies. It's one of the key reasons why it works.

Time domains

There are many ways in which The Clock can be utilized in CrossFit. Most workouts are 'for time' meaning that all the sets and rounds have to completed as quickly as possible. Another valuable time schema is the Tabata workout in which participants work as hard as they can for twenty second intervals, typically followed by ten seconds of rest. Another technique is to have athletes do as many rounds as possible within specific time domains, some as short as a minute.

This can be extremely motivating, only because failing to hit the time targets can sometimes result in a longer and more arduous workout. I did a WOD recently in which we were required to do six box jumps (24") followed by squat-clean-to-thrusters (95lbs). The WOD was finished only when 65 squat-clean-to-thrusters were completed.

What made this WOD particularly deadly was that the box jumps started on the minute every minute. Failure to get many thrusters in meant that the WOD kept dragging on and that you found yourself constantly stuck in front of your box. This was one workout in which the clock had a profound impact on the nature of the workout and the level of intensity that had to be brought to it.

Indeed, most CrossFitters have a love/hate relationship with The Clock. There are times, say for a twenty minute workout, when you've been working your ass off for what you think is a decent span of time, you look at the clock and realize only five minutes have transpired. It's easy to get demoralized at times like that, but hey, that's CrossFit; time to get your inner game in order and push yourself through.

Track your progress

Another consequence of The Clock is that it's often hard to avoid comparing yourself to others -- and this isn't always a bad thing -- it can certainly help in placing your own performance and level of fitness in context.

But one thing I've learned is that, while it's important to look at other people's time in relation to your own, it's more important that you compare yourself to yourself. Otherwise, you have no sense of progress. Rather than obsess over your time in relation to others, it's a better idea to focus on competing against your previous efforts.

So, all ready to set a new PR?

3...2....1...Go!

Being 'ripped' and being physically fit are two very different things

A recent article from the Globe and Mail points to a fundamental problem that's endemic in much of mainstream workout culture. Dave McGinn, in his article, "Muscle confusion: Hey biceps, you'll never guess what's next," frequently conflates two very different concepts: physical fitness and bodybuilding.

There's a common misconception that a person who looks huge and ripped must be in great shape. This is not always the case; guys who hit the treadmill for five minutes a day, blast their pecs on Tuesdays and work their legs on Thursdays are almost certainly not physically fit. These are often the same guys who, when doing a CrossFit WOD for the first time, are confronted with the shocking reality that they're not even close to being fit.

Now, I'm not trying to take anything away from the practice of bodybuilding -- it's a completely valid activity in it's own right. If body sculpting is the goal, then micro-focusing on specific body parts is very likely the way to go. Moreover, as the McGinn article suggests, isolation workouts should probably be interspersed with dynamic (and dare I say CrossFit style) workouts to create the desired muscle confusion to facilitate development.

But if the goal is to be as physically fit as possible, then the bodybuilding paradigm is most certainly not the way to go. What bodybuilding fails to do is address a number of critical elements that have been tied to the development and onset of true physical fitness.

According to the CrossFit model, there are ten different fitness domains:

• cardiovascular/respiratory endurance
• stamina
• strength
• flexibility
• power
• speed
• agility
• balance
• coordination
• accuracy

The CrossFit program utilizes a number of very specific movements that are designed to address all these elements -- movements that include kettlebell swings, medicine ball slams, box jumps, push-ups, pull-ups, running, rowing and more. Sure, this might not sound as sexy as doing bench-presses, but these movements are highly refined and proven to work.

That said, the program also has a weightlifting component that includes complex and compound movements with heavy loads. Movements include deadlifts, overheat squats, snatches, thrusters and clean-and-jerks.

The utlimate goal of CrossFit is to create the 'quintessential athlete', equal parts gymnast, Olympic weightlifter, and sprinter. By regularly engaging in CrossFit workouts, participants are able to increase their work capacities and speed in these domains by facilitating neurological and hormonal adaptations across all metabolic pathways.

Needless to say, while a bodybuilding workout will address some of these fitness domains, it does not come close to addressing them all. It's an activity that's far too specialized and not designed to help athletes achieve high levels of fitness.

And it's also worth noting that a significant benefit of CrossFit is that bodies can and will get toned --a rather nice side-effect to getting fit if you ask me.

Whatever you want to do, whenever you want to do it

Without a doubt, one of the most powerful aspects of CrossFit is its ability to prepare people for virtually any physical circumstance.

Unlike traditional approaches to fitness, most of which involve a very limited set of movements and fairly strict regimens, CrossFit takes a varied and multi-disciplinary approach to workouts. The movements are compound (involving lots of different body parts and muscles) and highly functional -- the kind of movements the human body has naturally evolved to do: lifting, pulling, pushing, jumping and running.

This approach to strength and conditioning typically results in the emergence of a more well-rounded athlete, one who is better prepared to meet vastly different physical challenges. In other words, it creates an individual who can do whatever they want, whenever they want to do it -- including those daily activities that are completely outside of athletics.

Take me, for example. Since starting CrossFit a little over a year ago my endurance and strength have increased appreciably. This was driven home recently when helping a friend move; I had no difficulty moving heavy objects all day and I never grew tired. And just as revealing, I wasn't sore the next day.

I had a similar experience when camping at Algonquin Park this past summer. Rowing a canoe for nearly 10km was a breeze, as was chopping wood. My ability to keep chugging along earned me the nickname "CrossFit" among my fellow campers, some of whom were clearly out of shape and who often struggled to keep up -- a reminder to me of how valuable it is to be in shape and how it can enhance quality of life and experiences.

And as for cross-sport applications, CrossFit has also made a huge difference. I started playing hockey again this winter and I'm amazed at my strength, endurance and speed. For the first time in my life I can actually out-muscle someone off the puck. I've also noticed that by the end of the game most guys have slowed down appreciably, while I'm able to continue quite strong.

All this after one year of CrossFit. Damn , I remember a time not too long ago when I would lose my breath simply by walking up the stairs. Never again.

Indeed, it doesn't have to be this way: get fit and do what you want whenever you want.

Intimidated by CrossFit? Don't be

CrossFit is now such a big part of my life and workout regimen that I often forget how fringe it really is. I'm of the opinion, of course, that it's the best way to get fit, and consequently I expect that most people will eventually catch on and join the party.

It's easy to forget, however, that CrossFit can seem incredibly intimidating to outsiders, especially to those who have never worked out. A quick glance at CrossFit videos on YouTube affirm the impression that this is pretty extreme stuff, an elite activity reserved for fitness nuts and X-Games athletes. There's no question that CrossFit has a particularly steep barrier to entry.

But I have a message to those who are nervous or scared about joining a CrossFit gym: don't be.

First, in my experience, CrossFit gyms are very warm and welcoming. Everyone is there to support each other regardless of experience or ability. Don't be freaked out or turned off by the 6'4" tattooed guy screaming in the corner as he throws down a 135 pound barbell to the floor; chances are good that he'll be there to cheer you on at the end of the WOD. This 'group support' element is an integral part of the CrossFit mentality and it is what keeps me going to the gym day after day. As the sign says, 'Check your ego at the door.'

Second, the physical demands, while certainly intense at times, are more manageable than you may think. All workouts are scaled according to the individual. If you're a beginner, elderly person or someone who's battling a particular injury, the certified trainer conducting the session will ensure that you're lifting, jumping and pulling amounts that are most appropriate for you. This ensures safety, proper form, and of course, that you'll able to complete the WOD and come back to fight another day.

Lastly, CrossFit works.

Take me, for example. When I first started CrossFit last year as a 38 year old I had never worked out in my life aside from some yoga and jogging. Doing things like push-ups, pull-ups and Olympic weight lifting were completely foreign to me.
In fact, I remember an early workout in which I deadlifted 125lbs and I nearly passed out from the strain and dizziness. Not to frighten you with this anecdote, but I stuck with it, and nearly a year later I was doing 325lb deadlifts. This shit works. There aren't too many WODs any more that I don't do fully prescribed -- this after a little more than a year of regular workouts.

Still don't think you can do CrossFit? Well, check out this video of an 11 year old girl doing the infamous Fight Gone Bad workout.

So, now what's your excuse?

New penalty rule in effect at CrossFit Connection

Well this looks interesting: starting next week CrossFit Connection in Burlington will be implementing a penalty rule for their WODs. This is being done in order to dissuade and correct poor form.

Each week the gym will designate a movement as the penalty move of the week. It might be push ups, sit ups, burpees, squats lunges, whatever.

For this to happen, a penalty will be imposed for not squatting below parallel, not hitting the 10 ft mark on the wall ball, not fully extending the overhead movements, not getting to the floor during push-ups, and so on.

During the WOD, participants will be given only one warning; on the second offense they must stop their workout and complete the penalty move before continuing on.

The CrossFit Mindset

Canadian CrossFit is no more

My CrossFit gym was shut-down on Saturday -- very sad. Looks like I'll be joining Burlington CrossFit Connection for the month of September.