Just Get Real: Learn How to Suffer

Have you ever been hot? I mean really hot? Like nearing the edge of heat stroke? If not (and you have an interest in doing so) you should certainly look into running the Cremator 50mile relay next year. I heard their might be a 100mile option. Yipee!! This was my second year competing and although our team finished in second by 4 1/2 minutes it was double the fun of last year's race. (we won that one!)

Running is a highly individualized sport. A sport where you'll certainly start out chatting with friends, but when that gun fires or siren sounds it's pretty much the end of any conversation that happened to be going on. Interestingly enough, the races I've gotten the most fulfillment and fun from have been Relays. Now I've only complete two "running team" events (Cremator 2011 and Cremator 2012), but man am I grateful we took the plunge both years. To put it simply, the best suffering is always done with someone else by your side.

With the Cremator in mind, my topic for the evening is "Suffering." My question for you is do you know how to do it? Do you know what its like to push yourself to your very last limit? You know leave it all out there? I think this is what separates CrossFit athletes from the regular endurance athlete is that they know how to suffer. The reality is that CrossFitters do it every day. The box creates that environment. Now I am not trying to generalize the entire LSD Endurance community and say they never "suffer" in training. I am just saying CFE athletes and CrossFitters do it more often. It may be that we enjoy it, but the point is that we're pushing ourselves to that level daily. It may only be for 10 minutes, but I say in every personal training session. "All I need is 10minutes."

Learning to suffer humbles your body. It creates an environment where you have to react. No only physically to speed up or slow down, but mentally. You have to mentally convince yourself that it's all worth it. You have to get in your head. I believe that when you teach your body to suffer you have an edge against anyone who toes the line. Attitude predicts a lot. Words to create worlds and if you think you're going to have to stop you will.

This is an interesting topic. Interesting in that I am sure everyone has a different take on what "suffering" means to them. In addition, the question may come up why am I putting myself through the suffering? What am I proving? I ask myself this question rather often. I look back on some week's and I am like wholly molly why am I training so hard? Why did I just run 19miles in the blazing July Heat? For me it comes down to having courage. Coach Craig says it all the time, "What we do in here (the box) Makes everything better out there..." That is why I suffer.

I teach my body this so I can show others that no other situation is ever that bad. To show them that the ability to push is learned. You can turn your intentions into a reality. It takes believe - positivity - and a simple "I can, I can." The more you teach yourself to suffer, the better life gets. Period.

 CFE Take 

How to you begin to learn? Here's a few of my favorite interval sessions that provide athletes with a little taste of how to suffer:

1) Tabada Treadmill 
Set treadmill to 12% - Plug speed to 85% of 5K PR
 20sec ON, 10sec OFF DO NOT REDUCE the speed.
Trust me this is no easy 4minute workout. You'll suffer.


2) Death by 10 Meters 
Place two sets of cones roughly 10m across.

You have 60 Seconds to run 10m, athletes will add 10m each round 

GO UNTIL YOU CANT KEEP GOING 

Huge mental workout here gang! If you do it right you should be suffering! 

3) 10 x 100m on 60sec rests 

Goal is to hold your interval 2-3 seconds 

Absolutely intense because as you get to the 7th interval your legs are already screaming. 

Want to improve your deadlift? Suffer thru these athletes.

Awesome article rookies with science on why you do not need to be running those 20mile runs all the time. That is not suffering!!!


 Race Review 

Cremator 50 Mile Ultra Run 
July 21, 2012 6AM START!

Team Less Miles, More CrossFit had 3 Teams REPRESENT!
Team #1 - 2nd Overall, 5:51:03 (Mike, Adam, Sara, Me) CC - Mary
Team #2 - 3rd Overall, 7:22:08 (Chris, Kate, David, Sarah) CC - Vlad
Team #3 - 4th Overall, 8:32:33 (Tara, Lynn, Tara, Ashley) CC - Anne, and Mary!

MVP of the day - This one goes out to Mike C. Why you may ask? Because this dude put in the most miles supporting every team member out on the course. He was relentless in helping Sarah to the finish line when she was nearly puking. He pushed Ashley thru her remaining 2miles in the 2pm 100degree heat! Mike truly showed what team Less Miles is all about. Grateful for ya Mike!

 

PR Queen - This girl is less than 100lbs, but somehow, someway she's been building on her run technique and fitness. PR'ing like crazy these days! Lynn not only PRd her first 6mile leg during the Cremator, but just this past week she's demolished her 400m and 800m previous Time Trials. Congrats Lynn!

Wake Up DUDE - Adam M. takes the crown on this one. He would have overslept event entirely If I didn't go and wake him up. Great recovery though, this guy was able to cruise us up to the start line right @6am(literally as the runners were taking off). The worst part is his bag was completely packed, race number laid out, and the frying pan was ready for the eggs ... buddy, what happened!!?? Haha Stoked that it all worked out and we made it on time. It certainly gave us an interesting morning. Always good when the Coach doesn't show up to the team's "A" Race on time!

 JUST GUTTING IT OUT - Ashley gets a call out here for absolutely sucking it up through the heat and not stopping. Seeing her wrap up the finally leg for her team was truly awesome. She knew how to deal with the suffering on this day ... AWESOME!

CREW CHIEFS!! - Mary, Vlad, Ann and Ice Bucket/Bath Mike M. made this day possible! You know its a fun day when your Crew Chiefs are even more excited than you. In a word these 4 folks were selfless. They were there for the team. Anything needed they made it happen. No checkpoints missed and all smiles. THANK YOU GUYS!!

All and all this is simply a snapshot of an incredible day. All three Less Miles teams achieved things that they didn't think were possible. Battled the heat with a smile,  everyone worked together. Each athlete pushed to their limit. Every step had purpose.

I think I'll forever look back at this team ultra event as the race when Team Less Miles, More CrossFit JUST GOT REAL...

Your turn to Just Get Real, Learn how to suffer!

Passion's Powerful

Good ideas grow. Life's transitions create change. Passion does both.

I recently got back from vacationing up in Salem, Massachusetts and what a week it was. I had the opportunity to do so much. I shared in my bros bachelor party in Boston, hung out at my parents lake house in New Hampshire, Ran in a 4th of July 5miler, visited with Hometown Friends in Maine, and to top it all off I experienced one of the most important day's in my Bro's life, his wedding.

The week was incredible. To see my brother Steve drop tears before his wife even walked in the door was priceless. Speaking on his behalf and giving the Best Man's toast was an honor. The entire week got me thinking. What's stronger than a good idea? A life transition? I think it's passion.

Using Steve as an example, getting married is a huge life transition and obviously it created a change, but crying before the girl you're about to marry walks into the ballroom? That's passion. I starred at him that day and will never forget the moment Danielle finally made it to the alter. His happiness was overpowering. I always new they were a good match (I mean 5+ yrs together its about time they got married), but seeing his eyes, face, and joy last Friday gave me the chills.

To put a CrossFit Endurance spin on passion. Look at the coaches. Look at Doug Katona or Brian Mackenzie. Do they seem interested? Hell yeah. How about when Max Wunderele gives a lecture? Can you hear it? Every time. These guys know what they're doing, they believe in what they represent, it's a part of them. They are passionate.

This is something to remember within your life, but also in training:
1) There should be a reason for every workout. Improve Stamina? Speed? Nutrition check? Clear the head? Whatever it is be aware of why you're doing that particular workout.
2) Your targets should be realistic. Evidence base your race goals. Make sure your goals are inline with  your Time Trial/Tempo efforts performed.
3) Mental strength beats muscular strength in every competition. Learning to handle suffering better than the guy next to you takes passion.
4) Taking the focus to your technique. If you don't dial in your passion. I mean put it in the right places then you aren't using it to it's full capacity.
5) What you do off the training grounds dictates desire. When you really believe in something. When you are really dialed into a race goal. What you do when your not training changes.

I've noticed my passion continues to run deeper and deeper into my training, coaching and life. Now roughly 5 weeks out from Ironman, I can literally feel it in every workout, class taught and moment. I think what I am most grateful about is that I fully believe other people see it. I don't think it's because I am a person who can't keep his mouth shut, but I think it's because I've got a lot of it and I wear it on my sleeve. So much so that ideas have grown, life transitions have certainly created change ... :)

 Recent Race Reviews: 

Jennifer Tinney Memorial 5K, 21st Annual 
Boxford, MA 
Time: 29:39
Place: 2nd Overall
Pace: 5:56
#1 Race Experience - sharing the day with my Dad and Mom. It's not often enough that I get to spend time with these two amazing people. I am even more thrilled to see my Dad running and soon to be calling himself a triathlete. He's signed up for his first Triathlon in August!! Passion rubbing off? Possibly.

Beach Bum Triathlon #1
Hilton Head Island, SC 
Time: 49:02
Place: 2nd Overall
#1 Best Race Experience - Running the last 3miles with Tala! H3 guests continue to amaze me with their passion for pushing their limits. This girl Tala is incredible. Dealing with quite a severe Illness that causes dizziness, light head, and potential blackouts didn't stop her. She showed up on Saturday excited and became a triathlete!!
#2 Best Race Experience - EVERY, YES EVERY CrossFit Hilton Head Athlete who entered the Beach Bum placed in the top ten under 39 age group or over 40 age group. Incredible?! Fluke? Less Miles??
Learning Experience - pick it up on the run or a guy racing a beach cruiser will catch you an take the course record from you with 1.5miles to go!

Transitions are a Skill

Ever feel like you go through lots of transitions? Think back over the course of your life, how many different times have you changed paths, migrated from one interest to the next or chosen an alternative route? What's interesting about transitions is that they're everywhere. We not only make them physically, but we do so mentally. Mental transitions are the toughest.

I used to be an LSD addict. Yes, I measured my success by how many miles I got in each week and how long it took me. The weeks that I got close to 60miles I felt like a rock star. Training wasn't planned back then. The only plan was how many miles seemed right today; How many miles over 10 was I going to run on the weekend? Intriguing structure to training now that I look back. 

For those readers who don't know "What CrossFit Endurance" actually involves, check out the video below. In less than 3 minutes you'll figure out just IMMENSE of a transition I made in my training: 

So what difficulties can you anticipate experiencing when making your transition to CFE? 

1) Its a 180 degree switch - Focus switches from miles to moving better.

2) You'll be a duck out of water - Not many are brave enough to attempt

3) You will look different - CrossFit Endurance athletes actually have muscles (interesting) 

4) People will continue to question your training - EXPECT this ... won't go away for awhile 

5) You'll go back and forth - Most will find themselves out on at least one "long run" the 1st go around. It will take time for you to fully be drinking the "CFE Kool Aid"

6) The workouts will always be tough - If you're doing it right that is

7) You'll have to plan - Establish a base in CFIT, then 3 sport specific wods per week (SI, LI, TT)

8) Struggle with the idea of less is more - focus will shift to how can I recover quicker? 

9) Evidenced based knowledge will flood your brain - your benchmarks will improve, head will start to run out of space with the evidence that less running and more S&C makes you faster 

10) You'll have trouble NOT PRing - Yes this is a difficulty :)) 

Now you're one step in front of everyone thinking about this new way of training. What I want you to compare this transition too is that movie all your friends said was awful, they were adament for you not to go and see it, almost begged you, but then you watched. The movie turns out to be an all time favorite. What do you do? You watch it over and over again and it never gets old. That's what CFE will become for you. You just have to give it a chance...

The best part is once you start watching, the community sees your excitement, potentially thrives off it and before you know it everyone's watching... 

This weekend's triathlon in review:

Race:Tri the Midlands

Place: Northeast Columbia, SC
Conditions: Sunny, Beautiful 
Distance: Sprint 

Swim: 9:20 (19th)
T1: 0:45
Bike: 41:52 (55th)
T2: 0:38
Run:  18:50 (4th)

Overall: 1:11:23 (13th)
Age Group: 3rd 

 Absolutely gorgeous course this weekend. Small lake swim. Bike loop was an out and back that took us thru some rolling hills and pretty neighborhoods. Run took place inside Lake Carolina Development ... man would it be a great place to live. The hills really played a role in my bike performance (that and I need to get stronger) along with the run. At roughly the 1.5 mile turn around, the course featured a steep grade of at least 10% for 1/2 a mile. Yikes!! My legs felt tired going into the day, but all and all happy with the performance.

 Learning experience - Don't ever give up until your drinking water in the post race tent! At the very end of this race, I was gaining on a fellow athlete. Literally about 200meters away from the finish I put a kick on and passed him with force. Unfortunately, I guess he had looked at my calf and saw that I was in his age category (I had no clue) however he decided to kick hard back at me so I had to keep it moving!! I quickly kept the jets on, but here's the kicker. For those who compete in triathlons you've probably noticed 2 strips of finish line mats. Typically one before the ACTUAL finish line. For some reason in my brain, I thought the first met registers the chip time. Now running at about 5:30pace into the finish I ended up slowing up before the OFFICIAL timing mat. Result? P.J. (who I met after the race) ended up finishing 1 second in front of me. Unreal. I like to think I am quite humble guy so I went right up to him and congratulated him on his last minute charge. Fair and square he had scored 2nd place in our age group. The coolest part is we were both psyched. There is not always the opportunity to put in a charge like the one we did at the end so no complaints here. NEXT TIME THOUGH - its hard running all the way to the ACTUAL timing mat.

Anyways that's the report ... fun as usual ... learned ... ready for the next one!

I'm now exactly 8 weeks out from Louisville Ironman. Can you believe how fast time really goes? I simply see August 26th as just one more transition. I'll be going from triathlete to Ironman athlete. My life has brought me to this race for a reason and there's no fighting it. Not fighting is important to note here because life is going to throw you constant transitions. You have to sort through them. You have look at every one as a positive one. Even when you may not believe. Just like in a Triathlon there's a lot that goes into each transition. Whether it's T1 or T2. If you freak out and don't stay calm your going to take longer. You'll do more harm than good and it will take you longer to get out. It's bound to happen every once and awhile, but TRANSITIONS OF ANY KIND ARE A SKILL. The tougher the transition, larger the reward. 

Brian Mackenzie's book: Power, Speed, Endurance comes out October 1st .. Pre-Order now!!

Proud to be a Product

Priority one ... Happy Father's Day to all the amazing Dad's out there. There are a lot of you. This post goes out to all of you who have gone the extra mile time and time again for your kids. Those late nights and early mornings that you cared to your core to provide your selflessness. I am a huge believer that we're all products of our providers, which of course means our parents. The definition of a provider is: one who supplies a means of subsistence. Interesting ... Dad's make such an impact on us, that the pieces of who they are truly get morphed into us. If that's not subsistence, I don't know what is. Whether we like it or not we're products. I'm proud to be a product of my provider.

Today being Father's day I've been thinking nonstop about my Dad. I knew this post had to be about him.  Living away from home has its perks, obviously much warmer here in SC; however its days like today when I wish I could just drive up the street and kick back a brew with my Dad. This is my best way of staying connected to him.

Kids don't naturally understand how much their parents do for them (I know I didn't) until its too late. We start in diapers, hit kindergarten, High School, head off to college, move away from home, get that first job and then we realize how lucky we were. The actuality of how much our Dad's did for us. It really puts it in perspective when it final hits you. My Dad's absolutely amazing and there has been moments throughout growing up and my early adulthood that will sustain in my brain forever. Truly a special guy, so here goes on those moments:

1 - When I was roughly 12 years old my brother, Dad and I were out pond skating on a cold wintery night. In our neighborhood, we would always walk down the street when it got cold enough to skate. This particular night we were going at it for roughly 2,3 hours having a blast and then it started to get Dark. The puck was flung over to an edge of the pond and off I skated to get it. CRACK, BOOM! I fell straight thru the ice. In full out panic mode, I flailed, tossing and turning attempting to pull myself out of the icy water. It wasn't happening (scariest moment of my life). In a mad dash I was starting to migrate under the water until my Dad literally hauled ass to scoop from the other end of the pond to scoop me up and drag me out of the water. A few seconds later, I honestly think I could have drifted underneath the ice. Dad you saved my life. Thank you.

2 - I'm 16 years old, 20 days fresh of having my license. Crashed into the back of my friend Eddie's pick up truck wrecking the Volvo owned by my parents. I had stupidly not been paying attention at the wheel. Car was totaled. Still in the "Cool" phase of driving, I quickly found out it wasn't so cool to turn to the passengers side window and wave to friends. Just enough time with your eyes off the road to get into quite a pickle. So what did I do? Somehow I thought I could hide it from him. Got the car towed to the house and then when he came home I was scared shitless. Those who know me I'm not the type of kid to lie (It's quite difficult for me). He came up to my room and I lost it. Started absolutely balling. Screamed. Mostly being frustrated with myself and my stupidity. He could see I was in the worst of shapes. You know what he did? He understood. He said "It's okay, the important thing is no one got hurt ... you're okay ... it's okay ... forget about it" Dad you understood. Thank you.

3 - It's the first "Parent's Weekend" I had only been away from my Dad for a couple months. Me at Clemson, him up in Massachusetts. I was excited for them to arrive. I'm not going to lie it was weird being so far from home, 18 years old ... 18 hours away .. no joke right?! So I knew they were soon to arrive, but then there he stood. I popped out into the hallway of my Freshman dorm and as he got closer I saw something I had never ever so in my life. My Dad emotional, again those who know him understand that emotions are rarely exhibited :) I walked right up to him and said hey Dad, gave him the hand shake half arm hug and felt him shaking to see me. Dad you missed me. Thank you.

4 - I think what my Dad's always done the best is support. Whether is was getting me to hockey practice, attending a golf match or coaching my baseball team he's been there. Never missing a beat. This moment starts with me in the middle of the New Hampshire Marathon. I'm 23 years old running my 2nd marathon (the most challenging I'll probably ever tackle, HILLS!!). My brother and Dad had this great idea of biking the course while I was out there. They ended up getting lost and put in more miles than me that day haha. What I'll never forget though is that my Dad came buzzing by roughly mile 22 and I was hurting bad. My pace was fading a little bit, but as he brushed by he said "Just keep going buddy, your almost done." Quite simple, but he gave me strength. The quick comment fueled me to keep going. It resonated. Dad you supported me. Thank you.

5 - A mere 6 months ago, I was up visiting the old stomping grounds for the holiday's and I signed my Dad up for his first 5K. The New Year's Day Hangover Classic 5K in Salisbury Beach, MA. It was his present because I knew he would have to do it if I paid for it. When I got into racing he seemed to gradually start running. It was interesting. He continually told me he would never race and was just running to get in shape. I was so excited to share what I love with him and have him in the same race as me. Coming off a stress fracture, I finished close to PR, but that wasn't at all the cool part. I jumped back to the finish line shoot and as I saw my Dad coming in - not only pushing hard, but kicking at the end I got the chills. I was pumped to see him cross the line. Just under 27minutes. Impressive. Dad you ran with me. Thank you.


I could go all night on other moments my Dad and I have shared, but bed time is getting close. All I know is that my Dad woke up and took me to 5am hockey practice, cooked and fed me, cared for me even when I was out of line, he took me tubing in the summers and purposely dumped me off, on and on the list goes. The results are in though. HE's BEEN THERE. Not everyone is fortunate enough to have had someone like that in their life. Especially to his caliber. I'm truly proud to be his product. He has shaped me into the man I am today. I'll never forget. I'll never be ungrateful. There are more moments to come. Dad you've always been there. Thank you.

Busy? No Complaints.

Ever think you can't get busier? Oh believe me you'll always find a way. More so than ever did I live the word BUSY this past week. Let's just say my week started with a 4hr delayed flight out of Missouri, CrossFit, Ironman training, HHHealth, complete household move Thursday and Friday night and then a Triathlon to polish it all off today. No complaints.

I think as humans we often assume there are more hours in a day than there actually are. It's unfortunate because there is a fine line between drawing yourself too thin and being busy. I like to think I'm good busy. I don't dismiss opportunities. I find that when you start sacrificing things that you enjoy you begin to take yourself out of the game. Busy? No complaints. Read on...

Race: Festival of Flowers
Place: Ninety Six, SC
Conditions:Light to Heavy Rain
Distance: International

Swim: 29:45 (35th)
T1: 0:43
Bike:1:06:30 (58th)
T2: 0:34
Run: 40:30 (11th)

Overall: 2:18:04 (25th)
Age Group: 2nd

This race marked my second ever international distance and man was it a great arena. The swim was an awesome 1500m loop point to point, bike one big loop and the run finished by overlooking Lake Greenwood we charged up a steep hill to cross the line. I wasn't expecting rain at the race start, but just before they shot the air horn officials mentioned that it was pouring just miles away from us. Turned into a rainy day, but man another spectacular experience.

#1 - I learned today that I need new holsters for water bottles on the bike. It happened again that I lost my fuel source during the bike portion! I wanted to test the SFH in race protein, but unfortunately after one sip it popped right out of the holster. Before Ironman I'll be looking into some more secure options.

#2 - Try not to zone out on the Swim or the Bike. I caught myself a few times getting too comfortable on both portions. I think what separates the pack is athletes who know how to push the pace the entire race. I felt like at a couple points I zoned out and got a little lackluster with my strokes and cadence. Always have to expect more.

#3 - Run technique felt strong, FOOT WAS NORMAL. Very conscious of my posture and pulling of my feet. Additionally, there was no pain in my previous stress fractured foot, which is encouraging. I believe if I continue to think technique first just like I preach I'll be all set at these races and injury free!!

Coolest Race Highlight - Chatting with Nico Felix, Dan Carhart and Chip Collins pre and post race. Just like CrossFit every sport creates a community. When you start attending the same races and have the same dedication that others have you naturally start to bond with them. These are three cool dudes that are double my age, but living the same life and loving the same things. Triathlon is about experience, it's about knowing why you're there and sharing that with others. To sum up the coolest race highlight though I have too quote Nico when he said "Your bike-run transition was a Total Mind Fuck" ... this was him referring to how quickly I got out on the run course (we both go there the same moment, apparently I was so quick it messed with his mind haha) Also need to thank Chip for going "Jeff Ford Style" referring to shirtless for the entire triathlon :)

Anyways, back to the "being busy topic" ... this is where I think CrossFit Endurance gets a few paleo brownie points. Like I've mentioned in previous posts, CFE is far less time, but much more intense when it comes to the workouts. We've discussed how building anaerobic capacity improves aerobic capacity, but what about the benefits to your lifestyle?? Balancing work, kids, training and ally our other responsibilities can be a handful and frankly impossible at times. This is the beauty of the CFE protocol. YOU DO HAVE MORE HOURS IN A DAY and can still get the same results.

I see this type of training as sustainable.It's more manageable for my lifestyle. I like to hang out with friends, I enjoy getting my "me" time and finding that lucky girl wouldn't be at all possible working at HHHealth full time running H3@Home, leading my CrossFit Endurance team "Less Miles, More CrossFit" and now Interning for CFE. Sometimes people ask me how I get it all done. The reality of people that are busy is that they figure out how to be efficient. Do you ever find that you're more productive with a plan? A set of appointments or a bunch of To-Do's? What happens on your least productive days ... notice anything?

This week, I found myself getting close to the spreading too thin line, but I know that things are fine and that it was a result of simply not feeling fulling prepared. Sunday's are key for this. Folks: write down your To-Do's, Hit the grocery store and take the evening to relax because if you're doing things right when Monday hits it'll already feel like Friday.

With that said, I caught myself saying "I'm busy, I'm busy way too much this week", but the fact is I can't think of anything else I'd rather be doing. It's a simple equation here. Do what you love, love what you do. There will be plenty of time to take a rest, but for now what's your life calling you to do? Who is it telling you to think about, care about it? Busy-ness will never take you away from the people you care about the most nor will it stop you from doing the things you love. It doesn't work like that. What you have to do here is Answer the call. Find efficiency. If you happen to get a voice-mail make sure to return it. Busy is good and know that it means you're doing something right in your life. No complaints...

Living and Competing: Is it the Same?

This weekend was an off one from the races. Weird I know?! I'm attempting to hold myself to the standard of one race every other weekend, but the need to compete gets difficult at times. I think it's something innate inside me. I seem to live by the quote: "When the gun goes off everything changes..the world changes...and nothing else matters." Competing allows you space. It seems to give me that something I can't get out of every day life and honestly its quite addicting.

Although this weekend was considered "Off" I think I forget that I get the opportunity to compete every single day at CFHH. Saturday's Hero WOD was no different. Fittingly enough it was Memorial day weekend so I had the opportunity to participate in a little workout known as Murph. For those who don't know the workout it's goes a little like this:

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run 
*Wear a 20# vest or body armor if you have it
PR - 33:06 (vest <)
Somewhat tougher than any Endurance event, you think?

What's great about CrossFit is there's always a lot of meaning behind named workouts. The workouts are constantly varied, functional movements performed at high intensities; however there is always a PURPOSE to every workout. I think this is the number one difference you'll see with athletes who don't train CF/CFE style is that not all their workouts have a meaning. Heard of the recovery run? Interesting concept ha

Let's compare the two styles from a runners perspective:
Typical Endurance Athlete
- MEASUREMENT of a good week: the number of miles completed
- INTERVAL Sessions:1-2 if any?
- TIME SPENT: anywhere from 4-8 hours, skill practice non-existent, warm up? Maybe? 
CrossFit Endurance Athlete 
- MEASUREMENT of a good week: held all splits within 1-3sec or new PR
- INTERVAL Session: 1 short, 1 long
- TIME SPENT: 2-3 hrs max w/skill practice+warm ups, time of actual running 30-90minutes
*Let's not forget they are CrossFitting 4-6 WODs per week that are all different

Now back to Murph. I don't think there couldn't be more of a purpose behind this past weekend's workout ... insights below...
The Hero WOD is performed in memory of Lt. Mike Murphy who was killed in action during Operation Red Wings . He was awarded the Medal of Honor for his actions there.Operation Red Wings is widely considered one of the heaviest losses of life the Navy SEALs have ever suffered in one action.(The other would happen just a few years later…) Some of Murph’s SEAL teammates were caught talking about yesterday’s workout and one of them addressed the group. He was addressing a group of elite CrossFitters (men and women you will see at the CF Games this year). He said, rather intensely, that this wasn’t a “Hero WOD” to Mike. This wasn’t “intense”. This wasn’t “epic”. This was “Wednesday”. Puts it in perspective eh?

I think the point I want to make in this blog today is that we need to remind ourselves of why were competing, moreover why we are living. Guys like Murph put their lives on the line so we can answer this question. Without protection from our service men and women, we wouldn't even have the time or opportunity to find an answer to this question. I think that when people connect with the WHY behind their living ... their behaviors ... their benefits... the closer they get to their best selves.

So why do I compete? I think it's got a lot to do with the same reasons I live. Competing for me opens up a unique environment where I can see what I am made of. I think the best part about it is that I think about all sorts of crazy stuff, but being in that zone allows me to really uncover the important things in life. What's interesting is most of the time friends and family cross my mind. I have Ironman coming up in 14 weeks and you know what excites me the most? Is that many of my friends and family will be there supporting me in 100degree weather for literally 91/2 hours(that's if I am on target.) "No matter what you achieve in life somebody has helped you." 

Anyways, Competition is where I thrive (My Coach Craig knows this, probably almost to the point where I get annoying before races haha),. The beauty of life though is that everyone's different... it's your turn now, take this topic and answer the critical questions ... Why do you compete? Could it be inline with the same reason you live?

Charleston Recap, Clean Eating and Being GRATE

Just getting in from leading Hilton Head Health Guest Orientation, which is always a blast! We meet a bunch of different walks of life every week, but it's always refreshing to see people taking their health seriously. I mean it is our greatest asset.

Anyhow, can you believe this is my 3rd weekend in a row? I'm really enjoying getting back into these posts. Sort of a place for me to unwind now. This week you will notice a switch with the structure. Since I'm backing racing again theses days I'm going to start off with the weekend's race results and learning experiences. After that I plan to follow it up with a CrossFit Endurance topic so that we can educate folks out there then I'm going to end it with the deep stuff. Yes the inspirational words of wisdom. Here goes: 

Charleston Sprint 2011

Race: Charleston Sprint #1 2012
Place: James Island, SC
Conditions: Cool, Light Rain, Windy

Swim: 9:56 (29th)
T1: 1:17 - bike helmet strap got stuck!
Bike: 33:24 (14th)
T2: 0:34
Run:18:20 (4th)

Overall: 5th
Age Group: 2nd

This was my second time competing up at Charleston and I have to say it was a much better experience than the first time last July. At first driving up it looked like it was going to be an absolutely crappy day due to rain and wind; however about 15minutes before the start conditions subsided nicely. I quickly warmed up on the bike and the temperatures were ideal for a fast 5K. Learning experiences from today:

#1 - Try the bike helmet on before the start - I usually do a good job of testing a quick placement, but wasn't as meticulous this morning. I swear the 10-15 seconds it took me unjamming the strap from the helmet cost me on the first transition. If you look at the standings that would have been a 4th place overall finish. Every second counts gang.

#2 - Kick sooner on the run. I've been finding that I'm cruising a nice 5:50 clip in these sprint triathlons; however I think that last 800meters could be pushed a little harder. Next race I'm going to focus on"going mental" right when my Garmin hit 2.60miles. Time to start exploiting my strength.

Coolest Race Highlight - Got 2 from this one! The world (yes I said) WORLD Triathlon Sprint Series 70-74 Age Group Champion raced this one. Wholly Molly. That's what this sport is all about. The second highlight, I witnessed an amputee competing (seen this before) but seeing this guys ability to move is truly motivating. People are doing amazing things everywhere we  look, we just have to keep our eyes open.

That's a wrap on the race, now onto the Endurance stuff. Last week I discussed that more isn't always better and that it's sort of like "Training Drunk" (hope I did not offend anyone!) This week let's go after nutrition. I was glancing over a few articles, specifically: Is the Paleo diet the right choice for runners? and To Carb, or not to carb by none other than Brian Mackenzie. I don't want to get too over the top here, but don't just assume because every Endurance athlete is eating one way you have to do the same. Learn, test, and re-test.

My most simple advice here is TEST what works for you. I believe there is a basic Paleo framework; however everyone is going to be different. What you need to do here is educate yourself and always stick to foods that are outside the isles (unless its coffee, that's a food group). If your coming from the typical Endurance background of 80% processed carbohydrates start with 5 ingredients or less and you'll already start to feel better.  A lot of the time people get suckered in by that new supplement, sexy Gatorade or the massively processed protein bars (I'm not saying I haven't been there), but what I do know is I've grown and am getting closer to what works for me. Significantly clean eating.

One question I'll address today that comes up most often with our CFHH athletes or when I'm shooting the shit with triathletes is what do you eat before a race? Haha everyone loves to know this one. First off, what I eat doesn't change a whole lot on race day. I believe these days are even more critical to be eating right. If I'm local, it's 3 Eggs 1/2 Avocado and Fruit. What I am stoked about now though is the travel pre-race meal I've implemented which involves, a new SFH Pre-Race protein formula mixed with water. I'm loving it because it's easy and I've felt great in the last two races testing it. I also add a LaraBar for some fat (pretty much the only thing I eat of a package besides jerky). I know the dates are somewhat high on the Glycemic index, but again everyone is different. At least I know where it came from correct?

The next thing you need to take away from this discussion today is the 30-minute window. CRITICAL, CRITICAL, CRITICAL ... Do you need me to say it again? This is when our bodies need the good calories the most. Liquid protein source (SFH brand) is what I go with along with fruit offered at the race and some nuts for the fat. Hitting this window will allow you to train the next day at 100% (huge for the typical triathlete who does not like to take days off). What separates good athletes and great athletes is their ability to reocover. Anyways, this was just a brief talk on nutrition regarding pre and post race, but do me a favor and test things for yourself. You can't say you don't believe in something until you try it. EVERY ATHLETE needs to start looking at their nutrition as "EAT to TRAIN, DON'T TRAIN to EAT" (thanks Doug Katona).

That's enough for my nutrition discussion. Those of you who have been to a CrossFit seminar of any type understand that the above really only scratches the surface haha With that said, let's move on to the deep stuff.

This week was an interesting one. Busy as usual, but a Birthday week none the less. I had a great birthday because the day was really the same as any other: 2 workouts, work@H3 8:30-5:30 and a fun dinner with a friend. How lucky am I?

It's easy for humans to look at the negative. I think a lot of the time people get in this groove when that's all they can see ...the things they don't like about their life. They don't see that they have two gifted children or they forget that they live on gorgeous Island with 24 hours beach access. These are the same people that get pissed off by the 5minutes traffic added to their morning commute or the water that their waiter accidentally spilled on them when out with a client. These people ring a bell?

For those who know me they probably know that I'm the most positive dude out there, but even I can be guilty of not being grateful or getting negative. If I were to narrow down the most important trait someone could have it wouldn't be beauty, no, not brains it'd be their ability to live gratefully. People who give thanks to everything they have in life are infectious. You want to be around these individuals because they don't take a solitary thing for granted. One's ability to find the positive in even the worst of situations is remarkable. I think it goes hand and hand with being a strong person too.

1 Year older, I am beyond thankful to be where I'm at. To not only have an understanding of who I am and where I want to go, but to recognize that I've really been blessed with an incredible life. Most people don't have direction. That is what I am most appreciative when it comes to me. I've got a family that loves me, a wild group of Massachusetts and Clemson friends, an inspirational CFHH community, a gang of H3 guests, an H3 family, close island friends and STILL, I am ALLOWED the opportunity to race triathlons every weekend and train to my fullest potential.

Now it's your turn to ponder, what are you allowed? Who are the people your thankful for? I think the real gratefulness list for most of us would take an entire new blog post and then maybe a sequel :) Until then ... Be GRATE.