An Oddly Balanced Weekend

Lift Run Lift

Fantastic training this weekend - starting off with Friday’s attempt at CrossFit 14.2, (which I discovered I am terrible at chest to bar pull-ups), to a 14 mile run on Saturday with absolutely zero chaffing, to Strong Sunday where I was able to do a 225lb front squat for a double, a 150lb shoulder press, and a 150lb sandbag carry for 100 yards.  None of it is record breaking, but the combination of it all is what I find fun

It’s being able to do this kind of training that tells me the approach to balancing endurance and strength is working.  I’m not there yet, but it’s good

The key to getting this if you have kids is waking up early.

Controlling Chaffing

This may not seem like a big deal, but let me tell you, over 20 years of training I’ve never had chaffing like I had 2 weeks ago.  Running the same course but with an older pair of lycra shorts, I burned through the layer between my legs like it was match paper.  Not knowing how bad it was, I kept running toward the 7 mile turnaround which was only a mile away.  Didn’t seem like it was going to be bad.

Reached the turnaround no problem, but then needed to use the restroom, that’s when I made the grisly discovery that my inner thigh was producing its own oozing mess of lubricant as that first layer of skin had been rubbed off.  The area around the wound was numb and swollen and I knew I needed to get it some first aid attention immediately.  Three and a half miles away from home, I figured I should be able to do it.  I scrubbed it with soapy water in the park bathroom, then headed out.

Shower time is terrible for chaffing.  It’s that wound sting that is simply incredible.  Then… later in the week, the gauze I put on the wound got fused.  Thinking “it’s just like a band-aid, just rip it off” I ripped off the gauze, not realizing I was tearing more skin off the wound.  Restart the healing process.

Finally, a week later, I am back to normal.

Here’s what I would have done differently:

• ·         Body Glide
• ·         Better Short (2 layers, one lycra/skin tight)
• ·         Stay hydrated and balance electrolytes
• ·         Body Glide
• ·         Possibly more Body Glide

PTP

As for lifting this last week I started up a program I haven’t used in quite a while.  It’s PTP, otherwise known as Power to the People.  A very low volume lifting protocol that I can use while my running miles go up.  Deadlifs and Shoulder Presses!

CrossFit 14.1 - Repping for Histio Awareness

 Like registering for a marathon with 20,000 participants, the CrossFit open can be very similar. Except in this case, if you decide to enter, you can do it on your own (like a garage gym, cellar-dwellar like myself).  Also like the large marathon entry, expecting to be at the top of the heap is not in my current version of reality.

While I have friends who run a local Crossfit gym, I still felt like I needed to do this from my garage.  Video proof and all.

I had no idea that I did double unders so ugly.

My dog hates my double unders too.

Histiocytosis:

As a parent it's tough to see your kids go through the suck of being sick, it's even tougher when you're not sure they're going to make it.

Check out histio.org for more information on this cancer.

Putting the Time In

When you train for the long stuff, it's about getting time in on your feet.  Anything you can do to increase that time, no matter how small, helps.

I was once told by a veteran adventure racer (Eco Challenge, Raid Gauloises...) that the trick to going long is to spend as much time on your feet as possible.  Get your body adapted to it.  Stand whenever you can, walk whenever you can and simply adapt to being on the move.

Today's run is a small one, but it's part of a larger puzzle, the one that will take me through what will most likely be the longest run I've ever done.

Mix It Up

You can't always do the same thing over and over and expect things to dramatically get better.  Of course if you're constantly changing your pattern, progress is slowed as well.  What's the best way to keep getting better but still keep your sanity?

Build in a variety day.

If you're training 4 days a week, dedicate one day to doing something completely different.  Try a new sport, run with a weight vest, do a stone workout, do nothing but bodyweight...  you get the idea.

Why do this?  Why NOT do this?

My personal philosophy is that we should not be single-note people.  Try new things, put yourself in different situations, train at different times of the day, different temperatures.  Attempt to keep yourself from getting fragile/brittle.

Things to try that you might not be doing that are really good for you:

• Turkish Getups
• Windmills
• Good Mornings
• Atlas Stone Workouts
• Sandbag Carries
• Farmer Walks
• Sled Drags

This is not a comprehensive list.  I might also recommend mobility work (i.e. yoga, foam rolling..) You should see a pattern here though.

Not every workout needs to be a max effort or more of the same (although if you do the "Easy Strength" workout, that does work).

Have fun with training, give your mind a reprieve and then come back to your goals with a fresh perspective and more adaptable, ready-to-go body.

Hit Your Weak Spots

 If you're a dad, and depending on the age of your kids, you might already have been informed that you simply don't know what you're talking about, that you simply "Don't KNOW". In this case your weak spot, according to your kids is about your inability to KNOW.

 Well that's not what I'm talking about today. Weak spots when it comes to lifting reveal themselves in different ways. Usually it's by what ISN'T progressing.  Say when you first started lifting and all your lifts were going up.  Then when 2 out of your three lifts continue to go up while one stays behind, you can safely say that the lagging lift is now your weak spot.

How do you get that weak spot to improve?

It depends.

If you're like me, I generally don't like accessory work.  But I should.  My lifts would go up.

Let's say your deadlift is really stuck.

Are you doing good mornings?  Rows?  Do you know WHERE in the deadlift pull you fail most often?  Are you doing only one deadlift version?

The WestSide Barbell approach is a great way to develop all-around strength while indirectly benefiting your target lifts. Cycle different deadlift styles to help strengthen the areas that need help.

Here are a few that I've been using with a modicum of success:

• conventional
• sumo
• deficit
• snatch grip
• rack pulls

Swap these out on a weekly basis and build in your speed days and max effort days.

Here's a sample week:

• Sunday: speed press (bench or shoulder) 2 reps, 12 sets bands or chains (initial weight is 50 to 65% one rep max)
• Monday rest or run Maffetone
• Tuesday: Max Effort Deadlift Conventional
• Wednesday: rest
• Thursday: Max Effort Press (bench or shoulder)
• Friday: rest
• Saturday: Speed Squats or speed deadlift (50 to 60%)
• Sunday: rest

Train hard this week!

Strength as a Practice

Little efforts, stacked back to back will add up to a large return.  If you are a musician, the time you spend practicing pays off.  First you get the basic notes down, then you get the timing, then you work on the expression.

Lifting can be very similar to practicing an instrument.  Neglect the practice and you will not sound very good.  Or in this case, strength would be the music you are playing and your weakness (or not) simply a sign of how much work you have put into the practice.

Pick 3 to 5 movements and learn them over the next few months.  Practice them.  Look at your training session as a way to move the weight more efficiently.  Treat your strength and conditioning sessions as practice sessions.  Wave load the weights (lift moderately heavy), and don't worry about a specific number.  Some workouts will be tougher than others, and some you will wonder where your strength came from.

I would recommend the following 5 movements types:

• Deadlift (any variant)
• Squat (any variant)
• Press (bench, log, shoulder)
• Explosive movement (kettlebell snatch, power clean, atlas stone)
• Bodyweight movement (pull-up, leg raise)

Practice these movements at every workout.  Do 2 sets of 5 reps for each movement.  That's it.  Do this for 2 to 3 months and come back playing some awesome strength music.  

This approach is directly inspired by the "Easy Strength" book written by Pavel and Dan John.  Well worth the read.  I've done the program and saw a huge jump in my weighted pull-up strength.  Might be time to do it again!

So practice.  Make noise.  Clang weights.  Get strong.

It's Just What Dad Does

Some things are really hard to do.

Snatch grip deadlifts qualify.  Working the upper back and shoulders in a way I was not expecting.

Make your training a recon mission to find the areas you suck at.  Highlight your weaknesses then work them until they're not.  My deadlift is my weakest area right now.  It's why I've been cycling different motor patterns and using similar weights, reps and sets to get work in.

Here's what the pattern has been for deadlifts:

• Week 1:
• Conventional Deadlift 6 sets of 5 with the last set a max rep
• Week 2
• Deficit Deadlit - 6 sets of 5 with the same weight from last week
• Week 4
• Snatch Grip Deadlift - 6 sets of 5 with the same weight as the first week.
• Week 5
• TBD

Remember to bring your kids out to train with you whenever you can.  They won't be small forever and they won't want to hang out with you forever.  Instill a habit of training that they will carry on and one that will allow you to join in with them when you're trying to find common ground.  (You know it's going to happen)

When they're old enough, have them read this: The Iron Never Lies