The Fitness Equation

The Fitness Equation

Things can look so simple on paper: fuel, work, rest, repeat.

In reality, we mess this up quite a bit.

If life were a math test, at best we’d earn a C. Maybe a C+. Deserving, since we zone out during most lectures, only hearing half of each life lesson. We probably fell asleep on our proverbial desk a handful of times, and we definitely asked to see a friend’s homework more than once. Plus, we never show our work.

And it's extremely likely we ordered ourselves a pizza at one point or another.

If I'm here and you're here, doesn't that make it our time?

Pay Attention
We live in shortcuts and half-truths, cutting corners when possible. It catches up quick, in terms of lifelong health and well-being.

But we also try to make up for our fitness shortcomings, often compensating by overdoing. It’s like cramming for a test the night before.

We're slackers, and we should just pay attention already. Class is always in session.

Way to go, Einstein

In months and years past, topics within the fitness equation have received article attention. We recently focused on nutrition and using food as fuel, we previously examined sleep and soreness, and we constantly look into the wide spectrum of exercise movements and related aspects of physical work. But just because we examined one piece of the puzzle doesn't mean we solved all of our problems.

There's a big picture present, and in fitness it involves plenty of real math. VO2Max, caloric intake, metabolic rate, power output, and so on.

To Err is Human
It’s not hard to make mistakes in our training equation, though. In fact, if we’re honest, we all do. Or at least anyone pursuing physical fitness has.

It wasn’t necessarily a huge error, but something has gone wrong at one point or another, right? Simply because we’re human. We’re not perfect. Maybe it was moving incorrectly, with sloppy form. Maybe it was overtraining, putting our body through too much for one day, one week, or one training cycle. We’re not talking about a life-threatening mistake, necessarily; these minor issues just prove our training is in a constant flux. It’s a learning process through each and every week as we work out and advance in this fitness journey.

It’s not hard to make mistakes in nutrition either. I mean, come on… some of these issues aren’t even accidental. Because, donuts… that’s why.

Purposeful cheat meals are actually a usable tool for some people, and a personal belief that, for many of us who won’t spiral out of control, it keeps us sane. Yet nutrition is very often a missing piece of our equation, like a little mathematic misstep that takes us further away from the correct answer as things get complicated.

And what about recovery? Well, if it was possible to mess up something as simple as doing nothing, leave it to us humans. But we get impatient sometimes, neglecting to take rest days. Or else we use too much time off, starting over almost from square one each time. In addition, we might not even know what to do with the recovery time that is taken, or how to use activity in the correct way on rest days to stay loose and maximize physical gains.

Passing This Test Called Life
Follow the fitness equation. It doesn't have to be as complicated as we sometimes make it.

1. Fuel up, primarily for function.

• Eat. Don't be afraid of food. It is our energy source, after all.
• From Food = Fuel: "Our brain runs on carbohydrates. Our muscles do the same, and replenish with protein.  Our body systems use fats in so many ways... it's unfortunate they get such a bad rap. [1]  These are our calorie providing macronutrients, and with help from vitamins, minerals, and the almighty water, our day to day tasks can be completed."
• Know your body and find out what works both before and after your workouts and competitions.

2. Correctly use the progressive overload principle.

• The body systems respond to work. But they especially adapt when overloaded. Use the overload principle by placing your muscles and cardio system under duress yet within an exhaustion level that doesn't cause degenerative tissue breakdown. This will be noticed with overuse injuries, longer recovery cycles, and/or immune system weakness. A bit tricky, yes, but that's why you don't go run a marathon every day or attempt to deadlift a car just for fun. [1] [2]
• From Scaling: "Keep the body adapting to new stimulus. Your muscles, connecting tissues, energy systems and central nervous system will thank you because you’ve improved. CrossFit doesn't really get any easier, you just become fitter. This allows more workload to occur."

3. Follow up overload with recovery.

• Healthy food can be put on the table. Strength and conditioning work can be done. Mobility issues can be addressed. Weaknesses can be attacked. But sore muscles should receive rest days as well as sleep and replenishment.
• From Sleep: "We may spend an hour in the gym each day, but it's the 23 hours spent recovering where you make actual gains in your fitness. We do work and our cells adapt. The body rebuilds. Muscle cells, connective tissue, and cardiovascular efficiency all improve to resist future stress. During recovery, there are a series of natural hormone responses to the work that has recently been completed; growth occurs with your central nervous and endocrine systems as well."
• Actively recover by using movement to stimulate repair. Our body can do its inherent job after a stressful workout or competition with mobility exercises and self-massage, aiding in recovery. But rest days are used for just that-- rest. So doing as little physical work as possible will help. It's tough, but try not to get roped into another hard workout, even if it sounds awesome. See the bigger picture.

4. Repeat.

• Cycle through these steps in an effort to be consistent, while still using variance. But remember, variety is not the same as being random; follow a program for maximal results.
• Fuel up, work hard, rest when needed, and reap the rewards.

Alright, nerds, don't even ask if this will be on the test. Of course it will. This is the test.

- Scott, 7.27.2014

Nerds!

Words of the Week

Body Types

We come in all shapes and sizes, us humans. Do a little people watching and that's pretty obvious. And life is a bit like a poker game in that you can't control your starting hand. Like it or not, you have to play the cards you're dealt.

Could you toss your cards to the side? Sure. Lots do, don't they? They throw them right into the muck. It's only one game though, this life. No re-upping. And if you're reading along right now chances are good that you've decided folding your hand isn't an option. You refuse to be the first one to bust.

Yet the issue is still the same as the start-- even a peek at someone else's cards isn't going to change your own.

Basic human science explains we are all born with genetics which includes a predetermined body type set by our DNA. To a large extent, your make and mold is the result of centuries of ancestry. But your potential, your future within yourself, that, fellow card sharks, is up to you.

Let's ante up and look deeper into this notion.

The stress of physical work, particularly the central nervous system response to heavy lifting or quick, explosive movements, creates a positive surge in human growth hormones.  Namely androgen. Others as well, but it's androgen that gets the focus when looking directly at muscle growth. Two of those androgen amino acids specifically responsible for the anabolic effect of muscle protein synthesis are the well-known testosterone and estrogen.  [1] [2] [3]

We all have these hormones running through our bodies. Both men and women. Women release testosterone just like men do; men release estrogen like women do. It's just in different amounts. That's what separates the genders.  [1] [2]

Thanks to the pituitary gland during puberty and the endocrine system throughout life our gender-specific responses to age and daily living cause the excretion and regulation of our body hormones.

In layman's terms? Your brain and your body combine to make you you.

It's this percentage of varying hormone chemicals that creates your starting hand. That and your ancestral DNA.  From there the game is on-- it is our job to make the most of ourselves. The goal is to hit a lucky streak in life, isn't it?  But if you know poker, then you know it's not just a game of luck. Depending on the style of game you can change your strategy, play off of percentages, turn over new cards, or even read opponents and embedded risk. But in the end it's the strength of your final hand that's the real measure.  In other words, overall health and well-being, if you're following along here.

To continue the analogy, some people realize they scrapped their hand way too soon when they could've simply pursued a different angle. Like, say, being active and monitoring nutrition.

In the game of life, our fitness is what we make of it.  But there are rules. There are limits.

Our body types run the gamut of different styles, but the three main somatotypes have historically been referred to as ectomorph, mesomorph, and endomorph.

• An ectomorph is typically skinny and lean, usually taller with long limbs and thin muscles. Ectomorphs find it hard to gain weight with their generally fast metabolism burning up calories. [1]

• A mesomorph is naturally athletic in build with larger muscles. Mesomorphs find it relatively easy to gain and lose weight. Although they gain body fat more easily than ectomorphs, they are genetically strong and inherently build muscle quicker than any other body type. [1]

• An endomorph is usually solid and generally bigger but is sometimes labeled "soft." Endomorphs gain fat very easily but do carry some inherent strength. Endomorphs are often shorter in stature but can have strong and muscular limbs, legs in particular. [1]

Within these very generalized physical categories can exist other partial somatotypes combining the larger headings. For instance, an ecto/meso or a meso/endo body type.

While this terminology isn't super important, it does help set up the understanding of one's body.  And it exposes the asinine statement of, "I want to look like him/her!"

Sorry, folks. In examining physical fitness, you will always remain you. Just a new and improved version of you.  With nourishment, work, and recovery people will look like the fittest rendition of themselves.

For both men and women, if the real goal in your fitness journey is to look like a completely different person then that isn't actually possible. Yes, of course, we can build muscle fibers, both fast and slow twitch, which also means we develop both the number of muscle cells as well as the size of pre-existing muscle cells. We can gain speed as well as endurance.  Conversely, we are able to drop excess body fat and change body composition into a healthier us, if needed and desired. But we will only do all of this according to the potential and limitations we were born with.

This is known as a person's genetic predisposition.

Similar to the above, other unhealthy statements we sometimes hear in the gym are "I don't want to do too much cardio and become a stick," or "I don't want to lift heavy because I don't want to get bulky."  Or worse, from some young ladies out there, "I don't want to look like a man."  Nails on the chalkboard.

Great news, if that's your worry: you won't. You can't.

It doesn't mean a person can't get stronger, faster, and in some ways, larger in size... even more "toned" or "cut" as body fat falls. What it does mean is that we can only do all of this according to 1) our gender, and 2) what our genes will allow.

Again, it's simple, in a way: you can't turn into a different person. No one will change their body type without artificial means.

If you truly want to look like someone else, get plastic surgery. Plenty in the world do this; no judgement passed. Hormone therapy is part of gender modification.  All well and good if that's a person's goals. But again, it's artificial. Just like it would be to look for complete body modifying fitness gains.  This includes illegal growth hormones, anabolic steroid use, and to an extent, blood doping. [1]

The only way to do something to your body beyond what is genetically possible is artificially.

What we really need to be examining, then, is eustress and the endocrine response. The real statement should be, "I want to be the fittest, fastest, strongest ME."

This, this, is a quality statement. This is a healthy path to fitness. This, my friends of all shapes and sizes, is absolutely possible.

Instead of comparing your physique to others, the healthier mental exercise is to compare your body to your previous self. And frankly, many people out there put a lot of worry into aesthetics anyway, versus result-driven data like work completion (rounds, reps, weight, etc.) or overall positive feelings and self-affirming emotions.

So as you examine your true goals in and outside of the gym, take this to heart.  It isn't a deterrent from seeking what it is you want from your body.  Hell no. No, this is the opposite. What you want, athletically, can actually be obtained as you realize what genetics you've been given from your ancestors.  What hand you've been dealt in this life. If you are gunning for strength, that's doable. Definitely. If your weakness is conditioning, then cardiorespiratory endurance can improve. Unquestionably. If your coordination, your agility, your overall athleticism is lacking, it can all come to fruition as you develop within your life journey.

So go out and get it. Go "all in" if you must. Don't let anyone tell you you can't.  But remember you are your own person and will remain just that. Be smart enough that if anyone tries to sell you otherwise, you can see through their bluff. Don't put effort into trying to be a different person, in a different body. Work to be the best in your own skin, and love the life you have.

Good luck, all. The cards are on the table, the stakes have been raised; it's your move. Don't fold now.

- Scott, 7.14.2014

Warm-ups

Warm-ups

Come with me, if you will, to a land of make believe.

A place of fairy tale wonder, full of people who never have the need to warm-up their bodies before physical exercise. Playfully leaping around in lush valleys of barbells and chalk... giggling through treelimb pull-ups and snatching gigantic flower stems... climbing vines and swinging kettleberries. In this pleasantville of sparkle-eyed, chiseled bodies, not a soul lacks range of motion. Not a soul has tight muscles. And not one fitness nymph gets a "no rep." Ever.

Sound ridiculous? That's because this place doesn't exist. Remember? It's make believe.

For the world of reality that lays before us muscle mortals, warm-ups are useful and necessary-- even for those seemingly perfect professional exercisers. But maybe not in the way you think. So what is truly necessary for workout preparation?

Physical Warm-up
Common sense tells more and more people to give their bodies 1) a generalized warm-up before physical activity, and 2) an exercise specific lead up to any workout or sport.

Just stretching a bit beforehand doesn't do the trick. In fact, stretching in general has received critique in recent years anyway. See a few viewpoints here: NBC via the CDC, HuffPost, Mobility WOD, Mark Sisson, T-Nation.

A muscular and connective tissue warm-up is often best when suited towards the individual. At the gym, we use a group warm-up as a one-size-fits-all preparation. It works, but is mostly beneficial to give members an idea of what movements to use if ever prompted to take time on their own for warm-ups. The more knowledge you gain about yourself, the better you can prep for a workout or competition.

General theory is the shorter the workout, the longer the warm-up. Meaning, higher intensity work requires a longer warm-up, whereas a shorter prep might be just fine for longer exertion. Also, extra mobility work should take place outside of the warm-up and is potentially best post-workout or at least when blood flow has increased. Past that, get to know your body so you can gear preparation correctly. And be adamant and committed to doing things right so a good warm-up ensures you are set up for success in the gym. Does a varied warm-up work? Or do you like the same, scripted preparation to feel ready to go each day?

But what's often missing is something else entirely. Sit back and listen close...

CNS Warm-up
Once upon a time there was a misunderstood body system called the central nervous system. The CNS, for short. Around before you were born, the CNS is as complex as all the solar systems in all the galaxies in the universe. If we could go back in time, we'd see this system actually start to develop before your first heartbeat.

Potentially overlooked in the gym, the CNS controls a person's motor functions and all voluntary muscle action. Nothing "goes" unless the nerves send a signal. So we could think of a CNS warm-up as a start up to the body's computer-- the brain to muscle group connection needs booting up to be online.

Would you jump in a car that sat in the garage all day and pop it in drive, immediately slamming the gas pedal to the floor? No way. Well, at least not if it's your car and you want it to last. So why would you get under the barbell without preparation and expect maximum performance out of your body? It's a more complex machine than a car's engine. And you definitely want yourself to last.

In basic terms for physical movement, you can't expect to perform at your best when the nerve pathways that fire to make you move aren't greased.

Approaching Warm-ups
If the workout facing you has heavy lifting, in the vein of a 1repmax, then you'll need to put some intensity ahead of the stress that will follow. A person can go in "cold" and still have success in a lift or a workout, but think of when you've had your PR lifts-- it's after a few quality ramp up sets, guaranteed. Otherwise you haven't maximized your potential. This is why we often use plyometrics or other explosive movements to ignite your CNS. Speed and power are critical-- more muscle fibers need to be recruited for the more weight you lift.

Once you have performed a general dynamic warm-up, a number of exercises can be used to light up your CNS before your heavy training. These exercises are not performed in a manner to fatigue the muscles, remember. They are meant to prime the pump... which is an amazingly accurate pun if I do say so myself. Before squatting, go through a few box jumps, split jumps, or kettlebell swings-- all excellent options. Prior to deadlifting or Oly lifting, clean or snatch from various positions at the hang to initiate lat/trap/shoulder involvement and improve hip mobility. (Reference from Chad Smith.)

A warm-up for a higher rep workout, something with gymnastic elements for instance, would still include dynamic activities that require quick and strong muscular contraction. Once the body's core temperature has been elevated, these movements would serve to fire up the CNS and prepare it for the upcoming volume. Particularly if fast movements will be required in a WOD. Think kipping pull-ups, air squats, push-ups, etc.

We'll often do running drills pre-workout, even if there isn't any running in the WOD. Calling on the CNS to rev up by messing with coordination a little creates those routes necessary from synapses in the brain and all along the spinal cord. Other simple items to include could be contract/relax exercises for mobility prep and core awakening exercises such as toes to bar, hollow rocks, and isometric squat holds. (Reference from Allen Besselink.)

For more details, check this excellent post by Darrell Morgan.

So there's the quick run-down to the warm-up. Think about what you are working towards, and what would be beneficial to include in your preparation to maximize your power output. Then see if the warm-up helped, and live happily ever after.

Better than a fairy tale ending, this is a smart and realistic approach to warming up for success in the gym.

- Scott, 8.25.2013

Competition

Competition

As an athlete, the feelings before a competition can vary with each person, and with each game/match/event that an individual competes in.

Some get prepped calmly and actually relish in the pressure of competition, while others have certain nervous habits or even anxiety-driven superstitions that become ritualistic.  Take a professional sport like baseball for example. Ridiculous, at times.

In the CrossFit world, more and more competitions are popping up that test fitness.  In some cases it's for the better, and in other cases maybe that's not so true.  I mean, how did we take exercise and make it a sport?  Is that even possible?  In any event, it seems that the "sport of fitness" is growing, so we might as well address it.

First, many of us were drawn to CrossFit because it fit the bill-- it filled our competitive edge as current or former athletes, or else it intrigued us because it contained that competitive fun.  And at the same time simultaneously involving support and team camaraderie that prove we're the social animals we are. Sure, a lot of people simply enjoy the variety and intensity (and the results) of CrossFit workouts, but many others thrive on the focus of measurable fitness.  One with some backing research and numbers-based strength progressions, and one that also defines power output in time domains.

Me, I tend to get competitive with something as simple as board games with the kids.  Maybe you don't sink your daughter's battleship like I do, but even if you're a little like me, CrossFit workouts fulfill that competitive itch quite nicely. And with less tears.  (Debatable.)

So let's examine the pros and cons of competition in CrossFit, both in the weekly workouts and in the fundraisers and competitive events that pop up-- from smaller ones in your area to the worldwide stage of the CrossFit Games.

To start, CrossFit did not have yearly competitions until the all-call of the first CrossFit Games at Dave Castro’s ranch in Aromas, California.  After its inception in 2000, CrossFit founder Greg Glassman was finally open to the idea of a fitness competition after discussing the possibility leading up to the first Games in 2007.  Find more info on the history of the CrossFit Games here.  You can also read a little more about the history and some of my own thoughts on the CrossFit Games (with a focus on 2012) in the Words of the Week archives.

If we leave the main event out, including not just the Games in Carson, California, but also the Regional events and the Open that lead up to it, there are still many ways to be competitive with CrossFit.

It was just in the last couple years that competitions really started to sprout up in CrossFit affiliates. Now it's seemingly monthly, and if you look hard enough, nearly every weekend if you're willing to travel a bit.  It used to be more of the fundraiser that got CrossFitters together.  They were and still are great ways to get together with mutliple CrossFit boxes nearby for a little friendly competition in the name of a good cause.  Now, the competitive side of local fitness is booming.  Amplify has joined right in by hosting a few that have included Garage Games and Power Athlete series events.

Does this mean it's a good idea to compete each weekend?

Well, the first answer is no.  The second answer is, basically, you already are.

Being involved in a multi-event CrossFit competition means putting the body through often 3-4 different workouts a day.  Sometimes two days in a row.  Even if these events are relatively short (10 minutes or under), this is a lot.  Pushing to bring out the best in a test of your fitness can only have you peak and recover once in a while.  Depending on your recovery (age, nutrition, sleep, and weekly workouts that follow), the magnitude of a CrossFit competition means a typical body won't be able to withhold that type of stress more than twice a month.  If that.

Look at the CrossFit Open.  One competitive workout a week for 5 weeks.  Some CrossFitters tried the WODs multiple times and it helped.  But in interviews many of the Regional advancements did not come from athletes going through each Open workout more than once or twice.  They hit it hard, then kept on course with their weekly training.

Likely, if you're not an elite CrossFit competitor, a competition to test yourself is just a fun and challenging thing-- like a runner or triathlete might get in a race, or an active athlete would play a game.  I'll argue that a two day CrossFit competition has potential to be more grueling than a baseball or basketball or soccer game; several games a week are possible in those sports.  Even so, this test can be a good thing... a positive trial of assessment.  And fun.

CrossFit athletes can also compete in powerlifting or weightlifting competitions, again through local gyms or held in sanctioned events through USAPL, USAW, and other organizations.  A quick Google search can help you with those.  These are slightly different in that yes, it may be a difficult test of fitness, but in general it's not quite as tough on the body as a 6-8 event weekend.

Here's the other side of the coin: CrossFit workouts are mini competitions in themselves.  Keep this in mind.  Particularly if you look at a good week of workout programming, your quality MetCon days are a smaller scale competition.  So in this case, yes, a weekly competition is okay-- in a way you're already there. In fact, it's that intensity and tests in strength that keep your body on track to a stronger, faster you.  This is good.  This competition is necessary.

Think about it... if your gym posts your workout scores on a white board like so many CrossFit gyms do, then competition is inevitable.  But please, please, for the sake of all things Glassman, do not let yourself chase the almighty clock.  Do not let yourself chase a number on the wall by sacrificing form, ROM, or safety. This is always a competition with yourself, first and foremost, so have the integrity to check your ego at the door and see this for what it's worth: a fitness program.  Then after that, maybe, just maybe, it's a competitive event.

Recommendations:

1. Set your sights on important competitions that seem worth your time, money, and energy.

• These things can get costly, and not just on your bank account.  Payouts can be great but only if you're a top tier athlete in your area.  Otherwise the cost of potential injury or overtraining is too high for it to be a smart thing to hit up too many competitions each year.

2. Hone in on what preparation you need.

• Do you get nervous before competitions?  Use that nervous energy and related adrenaline to fuel your performance.  Warning: being too amped up before an event can backfire quickly.  An already elevated heartrate can sabotage a CrossFit workout almost before it starts... especially in longer events.
• Do you get nervous before workouts?  Awesome.  As along as it's a healthy fear of upcoming work, not dread.  Don't be mistaken-- a little goes a long way.
• Take care of common sense items: Plan nutrition for the day, recovery in between workouts, clothing/shoes/equipment needs, etc.
• Think strategy, but don't overthink strategy. You'll psych yourself out.
• Taper or don't taper, depending on what your body responds to.  Oftentimes taking a day before competition completely off means going in "stale." Sometimes it's what works for who you are.  Learn this and keep track of when and how you compete at your best in regards to the week leading up to it.

3. Learn how to lose.

• Unless you're one of the 2013 Games winners, you can take away valuable knowledge from competitions.  And actually, even they do the same. They're learning experiences.  If you won, good on you.  Take something away from it on how to continue that streak.  If you lost, well, was it fun anyway?  Did you hit a good workout/score/lift/PR or maybe something else positive?  Otherwise, evaluate the experience and move on.
• Other athletes have insight too.  Tap into that, and not just because meeting others in your sport or hobby can be cool.  "Everyone you will ever meet knows something you don't," as Bill Nye explains simply.

It's a competitive world, and CrossFit dives head first into that notion ocean.  It's up to you to keep the intensity alive in your workouts but be smart in your choices of the many competitions abound.

Good luck!  Have fun, stay safe, and be strong. I'll be there cheering you on to beat everyone but me.

- Scott, 7.15.2013