College GameDay!! Preparation

First Sat of Collge Gameday

ITS GAME TIME!! WHO'S PUT IN THE WORK?!

College NCAA football teams have been preparing for today since their last football game last season. Every player, coach and fan has been waiting for this opening Saturday. This is one of the best days of the year! 

There are no secrets to success. It is the result of preparation, hard work, and learning from failure. - Colin Powell

Wake up grab your coffee or a workout then flip on the TV to College GameDay. Its time to see which teams have put in the work for the 2013 season. There is nothing like training all summer with your teammates for the upcoming season. Preparation and hard work in practice is the key, you build the mental toughness and confidence that it will take to get through a full NCAA season. You hold yourself and your teammates to a certain standard of excellence and you make sure to stay on them daily. This is the same attitude you need when you train in the gym even if you are not preparing for a football season. Every time you train have a goal in mind just like college football teams do. Work towards something. This will keep your motivation high.

One important key to success is self-confidence. An important key to self-confidence is preparation.  -Arthur Ashe 

Alabama

Alabama comes in at #1 this year. They have been a very dominant program. They recruit winners, their work ethic is top of the line and  Nick Saban HOLDS them to a very high standard.....But will this be the year they will be knocked off? They face VA Tech at 5:30pm.

OSU Stadium The Shoe

UrbanNation....OSU looks solid with a lot of talent. Buffalo showed a lot of effort and never gave up even when Ohio State pulled away. Ohio State had some big plays, and showed some exploviness with 2 impressive first quarter drives. Moreover, with Braxton Miller leading the troops OSU is poised to do big things. 

Michigan

Michigan came with their game face on and are up big in the first half against Central Michigan. Garder is very athletic and has the ability to do great things at Michigan this season. They have their big test next Saturday when they face Notre Dame at home in Ann Arbor. 

College GameDay 

The biggest game on opening weekend of the college football season features two top-ten teams in the nation — No. 5 Georgia Bulldogs and No. 8 Clemson Tigers. Clemson may have the home field advantage, but Georgia has the fierce rushing attack with Todd Gurley and Keith Marshall that tops any other team in the nation. -Josh Sanchez

Which teams put in the work in the off season? Who will come out ready to play knowing they did everything possible to prepare? We shall see.....

 Put in the work, train hard and have fun

Let the season begin!!

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Athletics and Business- consistency, massive action and passion

Consistency and Massive action is your key to success.

If you have a clear defined goal and plan to reach your desired goal then anything is possible if you stay CONSISTENT. 

They best athletes, business owners, managers, teachers, medical professionals.....WHOEVER you can think of had a clear defined goal and stayed consistent and relentless to reach that goal. In athletics and business nothing is handed to you but if you are ethical, provide value and take massive action you create your success. Develop the habit of amazing work ethic and stay consistent.

I was reading an article from the Reebok CrossFit games site which goes right along with my point ( Speaking of Graham Holmberg, 2010 games champion) "Holmberg’s ability to remain healthy, productive, and fit year after year is not a random lightning strike, but habit. A habit nurtured day after day. Cultivated in the clouds, and realized in the rain. Habits practiced in preparation for the day the lightning comes." If you want to be good at your passion or skill you need to be working on it......everyday! My father would always say push yourself, simple words but they couldn't be more true.

Lastly, I'll never forget the post practice speech my coach at Indiana gave my freshman year, he said, "HOLD THE ROPE" meaning if you were hanging from the edge of a cliff with a drop of twenty thousand feet. The only thing between you and an fall to your death is a rope, with the person of your choice on the other end. Who do you know that has the guts to pull you to safety? Who will hold the rope? Who do you know that is going to let that rope burn their hand and not let go? How many people that you know are going to with stand the burning pain and watch the blood drip from their hands for you? If you can name two people, that's not good enough, because those two people might not be around.....When you can look at every member on your team and say to yourself that they all would hold the rope, you are destined to win a lot of ball games. You see, the team that holds the rope when the going gets tough are winners. 

The Team, my senior year at IU

  
                                                                                     

If you are supposed to run four times per week, do it. If you have to lift weights four times per week, don't miss. Once you start letting up at practice or start missing your workouts, you've killed the team because you didn't hold the rope! Don't let your team down! You've got to hold the rope!

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Chicago... Refresh and Recharge

Dtown CHI

Chi-Town is a great city with plenty to do, I always enjoy visiting. Chicago boasts superb Restaurants, stellar music, excellent parks and it's a "Premier Sports Town" #Cubs #WhiteSox #Bulls #Bears......and the #BlackHawks don't worry I wouldn't forget (2013 NHL champions). Btw I just used my limit of hashtags for the year and not to mention there are a plethora of great CrossFit gyms in the Chicago area. 

Windy City CrossFit (Lakeview Area) is one that tops the list, they have the new CrossFitters in their own class for 3 months to learn all the techniques as they ramp up to start the larger main classes. The main reason being is they can recieve more one-on-one coaching in the smaller classes. Another great box is CrossFit Chicago (1444 W Willow St) this gym offers the normal intense CrossFit workouts but also has a standard gym semi luxury appeal to it as well. This gym has 2 levels, the second level consisting of a lounge w/ couches and free WiFi. CrossFit Chicago also offers men's and womens locker rooms. Last but not least,  Atlas CrossFit (north side of the city) is a large facility with a diverse schedule of classes. In addition to their CrossFit classes they offer MMA, TRX and a few other class options. Furthermore, CrossFit Defined, another Lakeview area box and Chicago Elite Fitness, located in Chicagos Bucktown Neighborhood, are also great gyms with a solid reputation. 

View from the hotel

It's always nice to get away and recharge. Work hard and bust you butt during the week and if you get a chance to get away for the weekend that can be refreshing and beneficial. It's exciting to see and experience new scenery. If you get a chance to work out when you are away great but if not get right back in the groove when you return home. You will be refreshed and ready to crush your workouts. 

First White Sox game (White Sox vs Rangers) 

Wrigley
Took the L Wrigley after the Sox game, had to see both fields

CrossFit and Running

Tampa Bayshore my #1 running location

Will CrossFit improve your running performance? This is a debatable topic, I've seen arguments for both sides. I think you'd have a solid case whichever side of the fence you are on you.....or would you? My stance is YES of course CrossFit will improve your running performance and vice versa. You should be strength training one way or another combined with your running program. CrossFit won't replace your running workouts but if used in conjunction it can only make you better. For example, to improve at running you need to run, to become a better hitter you need to take batting practice and to become a good shooter you need to practice your jump shot.... And what else should you be doing along with practicing your skill? You guessed it, strength training and becoming stronger. CrossFit does just that, it's the perfect ingredient in my opinion. Moreover, you can get creative with the CrossFit workouts and tailor them to your specific running goals. If your muscles fatigue sooner then later then you need to become stronger. I remember back in middle school and into high school when lifting weights was still debatable for baseball. Strength training and baseball were not closely linked together like they are today. Now strength training is a must, everyone athlete lifts weights and conditions...and if you aren't you need to reconsider. When I got to college we had the same strength and conditioning coach as the football team and lifting weights was mandatory 3 days a week. Bigger, faster stronger the motto for athletics today.

However, I do agree that depending on what type of running you are training for that will dictate your CrossFit workout regimen. If you are in a sport that requires more explosiveness like a sprinter or football running back then your CrossFit workouts can be more often and intense. On the other hand, if you are training for a marathon or longer distance running then 1 maybe 2 crossFit workouts a week will suffice. Just be aware of how your body is responding that's the key. Moreover, if you are just in CrossFit to become leaner, healthier, and stronger then more power to you. It will work. CrossFit is a full body workout so it definitely will enhance your physique and if that's your goal that is great too. Combine a clean diet and CrossFit and you will be happy with your results. As most of us know the diet is the hardest part (Look into the Paleo Diet that will give you a road map and guidelines to follow). There's a link at the bottom of the blog. 

Here's a good article I read that compares the two, CrossFit and running; check out the link below. 

Improve Running Performance with CrossFit

I really enjoy running, so even though I CrossFit as much as possible, I still like to run when I can. I haven't as much lately but maybe a little time off is ok to recharge. Running is a stress relief for me, it's a chance to get away, clear your mind from work and stay in shape. It's also worthwhile to note, its flat out good for you. Every place I've lived I have developed a favorite running spot or route. I think most people can relate to this. Even when I go on vacation I think it's great to find somewhere new to run. I get that same feeling from CrossFit as well, I guess I'll have to try a drop in on my next trip. It's all about the experience.

Here are a few of my favorite running routes/locations, if you get a chance check them out..... 

#1 Bayshore Blvd (Tampa)

#2 Red Rocks (Colorado)

#3 San Diego

#4 Miromar Lakes (Estero Florida)

#5 Chicago Lakefront 

   

#6 Newton Neighborhoods (Boston)

Check your ego at the door, if it were easy anybody could doit...challenge yourself

Reebok CrossFit Apparel link

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Struggle makes success sweeter. When you overcome adversity or learn something new you have a true sense of accomplishment. Im relating this to athletics and CrossFit but I could give a million examples of people who have overcame adversity, either from their jobs, or family struggles ect.....one thing is for sure you come out of the situation stronger and more knowledgeable. 

"If the road is easy, you're likely going the wrong way."

- Terry Goodkind

Everybody has struggled at something or sometime in their life but the challenge of the activity keeps you going. In athletics you face adversity all the time, but what matters is how you handle it. I played baseball in college, if you have a .300 batting average thats outstanding, but that also means you fail 70% percent of the time....How many other sports if you fail 7 out of 10 times is that considered good? Not many if any! So how you deal with and handle failure makes all the difference in the world. If you let yourself get caught up in the negative then you will literally just give up. You have to force yourself to see the positive side of things. Whats the alternative?! This was an adjustment for me, I loved being successful like everyone does but once you get to college you face all the best athletes from high school. Everyone is talented some better then others but what sets you apart is the mental aspect your so called mental toughness. If there's any advice I could give to athletes moving forward, in whatever sport you choose to focus on, is to become mentally tough. Everything isn't going to go your way, so how you recover and handle those situations is directly correlated to your success. It's a roller coaster ride, don't get to high and don't get to low. 

When joining CrossFit I learned/you will learn a lot of new movements that you may not be familiar with. I'm familiar with a majority of them from lifting in college but there are still a lot that are new to me. I learn a new technique every day. The only way to get better is to watch people that are more advanced than you, pick up on their techniques and use them to make yourself better. This is not to say that you won't eventually surpass them but keep an open mind, thats the only way you are going to progress. As I mentioned in the title check your ego at the door. Don't worry what everyone else is doing or what their time in the WOD was that day, focus on yourself and getting better. Ask questions, master the techniques then start moving forward. Have a competition with yourself and compete good things will happen. If you stay positive and believe in yourself anything can happen!   

One of the greatest boxing upsets of all time, Buster Douglas KO's Mike Tyson. No one thought this was possible. Buster beat all odds and overcame adversity. Anything is possible

Great interview with a top CrossFit performer (Mens Health) THE TEAM

This is a great interview that I'd recommend reading from one of the top CrossFit games athletes. If I see a good article that I think you will get value from I'll pass it along. Men's Health did the interview in July before the games.

Dan Bailey CrossFit Athlete

I think his response to why he likes CrossFit I couldn't agree with more. "My favorite thing about CrossFit is the community. If you walk into a typical gym you see most people in solution with their headphones while watching TV. Compare that to a CrossFit gym and you will see people that welcome you, talk about the workout, motivate and coach one another."

Check out the article link here:
http://www.mensfitness.com/training/endurance/crossfit-games-2012-dan-bailey-interview

This relates exactly to athletics! When you belong to a TEAM they have your back, they push you and your team supports you on and off the field. It helps to have that positive team atmosphere when you are training and when game time rolls around it's time to perform. Even if your training or competing in the CrossFit games individual events or any individual event every athlete will tell you that the people they've trained with helped them get there! I hope you got value out of this. Keep pushing the people you train with, they will thank you later.

The Team, The Team, The Team - Bo Schembechler
Head Coach for the Michigan Wolverines 1969-1989
Great Inspirational Speech

"Never make excuses. Your friends don't need them and your foes won't believe them. "

- John Wooden

Keep your competitive juices flowing with CrossFit

You have competition everyday because you set such high standards for yourself that you have to go out everyday and live up to that. -Michael Jordan

I'm sure I can speak for every athlete after they are done playing or even if you just have had the itch for competition all your life, you need it.....even after you've hung up the uniform.

If you've been involved in competition/competitive sports since you started walking then it's not just something you forget about ITS IN YOUR BLOOD. You've woken up everyday pushing yourself to get better for the love of your sport and for the thrill of the competition. In the example above Jordan picked up Golf. Although, he loves just playing the game, it also fills his need for competition... not only the competition against others but the competition with-in himself to get better. I could give hundreds of other examples and I'm sure you could think of plenty as well. 

Athletics have been a part of my life ever since I was born. After my father finished his basketball career at Ohio State University and his short time with the Boston Celtics (drafted in the 12th round and made the team) he jumped right into softball. I thought it was great, I can remember driving around from tournament to tournament playing baseball all day.... I eventually went on to play baseball at Indiana University after deciding just to focus on one sport in college. Basketball was my first love and I had a few offers from Division 1 football schools as well but I chose the baseball route. Moreover, after I hung up the spikes I still wanted to be around or involved in athletics/competition like most people would. After finishing my graduate degree at VCU, I was hired on to the basketball coaching staff at VCU for 2 seasons.

Beth Cunningham was the head women's coach at VCU who was a 2 Time All-American guard at ND and Jeff Capel III was the mens head coach at VCU who was a star at Duke.

I hit the weight room in my free time and trained and practiced with the team daily. This was a great experience and something I'll never forget. I love the fitness and strength training of any sport. Furthermore, when I first heard about CrossFit while living in Florida after moving from Virginia I was skeptical. It was starting to become a big deal but I wasn't ready to make the plunge. I decided to keep doing my own thing at the local gym. Not until moving back to Ohio and learning more about CrossFit is when I got involved and joined Grandview CrossFit (owned by Graham Holmberg 2010 CrossFit games champion and Brandon Couden) I really enjoyed the intense workouts that also had a competition element to them. You can literally lift weights which I love and compete while you are doing it. I was sold. I still really enjoy just going to the gym to workout or going for a run don't get me wrong, but having CrossFit in the mix of things really completes my workout scheme and taps that competitive desire still in me. As I said before, this gym has a lot of great athletes and I've learned a ton from watching them. I'm still fairly new to the CrossFit world so Im looking to pick up on new things everyday. I think you need to be open to learning no matter what level you are at. Im not saying CrossFit will be for everyone but it's worth a look. Get better everyday. Compete against yourself. Always be progressing and getting better.

If you continuously compete with others you become bitter, but if you continuously compete with yourself , you become better  

2013 CrossFit Games Champion Rich Froning

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Grandview CrossFit...a day in the life

If you don't know now you know....Here's a video of todays WOD at Grandview CrossFit that I wanted to pass along.

 Before I go on any further let me say that Grandview CrossFit is an outstanding gym. If you are looking for a CrossFit gym then I'd highly suggest checking out Grandview located in Columbus, OH. Im sure there are other great gyms out there but the coaches here are very good and talented. Moreover, the members that belong to the gym are friendly, helpful and just a great group of people to be around. Check it out!

Back to the WOD..... We performed the push jerk followed by double-unders. I thought it would be interesting for you to actually see a workout if you've never been to a CrossFit gym. We always start off with a warm up/ stretch then we go right into our skill or strength exercise. Today we worked on the Power Snatch 4 x 3. The coaches are great and always explain the correct form before actually doing the lifts. This is great because you get to work on your form, since proper technique is half the battle. Once we are finished with our skill or strength session we go right into the WOD (workout of the day). Again, the coaches will explain the proper way to do the WOD, give you some time to set up your weights and then its game time.....Below is a snapshot of todays workout. The RX was 165 for the guys and 110 for the girls. RX means the prescribed weight. If you can do the RX great but you can always scale down if necessary. You just have to make sure you are logging it in correctly at the end of your workout. We use a Wodify app the tracks all the lifts performed so you can track your progress. It will also rank the athletes from top to bottom of that days WOD. This is great because not only does it let you see where you stand in the class compared to the other athletes but it adds competition to the workout.

Hope this gave you some insight of what a day is like at Grandview CrossFit......

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Reebok CrossFit Nano 2.0 Shoes

Looking for NEW shoes for your CrossFit or Cross training workouts? I'd recommend the Reebok CrossFit Nano 2.0 or the newer version when that is out. I made the switch a couple months ago from a traditional running shoe (which I still use if I'm just going for a run) to the Reebok Nano 2.0. These shoes are comfortable, durable and I have been pleased with the purchase. The reason I made the switch to these shoes over the traditional running shoe was I needed a shoe that provided more support for the lifts performed at CrossFit as well as the box jumps and rope climb. I needed the added stability especially for lifts such as the snatch and power clean. The last thing you want to do is roll your ankle when you are trying to push some serious weight. You need to be sure of your footing in CrossFit. Furthermore, the rope climb will tear up your running shoes, I made that mistake early on. Now I just need to get better at the rope climb :) but thats for a different post. The new CrossFit Nano 2.0 has an upper designed for lateral support, and a low profile platform that balances cushioning and stability so you can stay quick, safe and comfortable through even the toughest WODs (Reebok website).

CrossFit Reebok Shoes Link

CrossFit offers a wide range of different gear and apparel. Before you buy anything I would suggest the shoes first. Rogue Fitness and Reebok will provide all the CrossFit gear necessary if you're interested in checking out what they have to offer. (Mens and Womens apparel)

                                                     

                                                                                                                                                                         Get the latest Reebok Gear! Reebok Gear and Apparel 

CrossFit is taxing and demanding so make sure you put yourself in the right position with the correct gear. You don't need anything but shoes if you are just starting out, but as you progress you'll become more interested in the other apparel offerings.

"Strive to get better each day"

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THE TRUTH ABOUT GAINING MUSCLE AND YOUR DIET!!

"Diet should be first before weights because If you're going to go on and gruel yourself down with weight training and not have a proper diet, you're wasting your time" -Jay Cutler 4 Times Mr. Olympia Champion

CrossFit training at the Division 1 level

Indiana Hoosiers heading to OMAHA

Is CrossFit training used at the Division 1 level?.....Well, my answer would be Yes and No. If you walked into any Division 1 strength and conditioning facility you are NOT going to see todays WOD workout posted on their board. However, if you took a closer look you would see a lot or almost all of the movements performed at CrossFit somewhere in the Collegiate training regimen.

The Ohio State University

University of Michigan

CrossFit was founded in 2000 by Greg Glassman. There are approximately 6,100 affiliated CrossFit gyms. The daily workouts are either posted on the company website or are designed by a coach at a local affiliate. CrossFit defined through Wikipedia states that: CrossFit is a strength and conditioning program designed to help people gain a broad and general fitness. CrossFit programming concentrates on constantly varied functional movements performed at high intensity to achieve overall physical fitness, so people are prepared for any physical challenge. CrossFit is a trademark of CrossFit Inc.

The movements performed at CrossFit and the training regimen is exceptional. During my career at Indiana we would use lifts such as the front squat, push press, snatch ect...All of these movements are incorporated into different CrossFit WOD workouts today. These are great full body movements that can be applied and used to better yourself as an athlete. The stronger you are the better athlete you will become. I'm not saying that if you are exceptional at CrossFit that you will all of a sudden be able to field a grounder, or throw a football or have great touch shooting a free throw. However, what I am saying is that if you can already do those things and you are an athlete this will enhance your performance. CrossFit WILL increase your strength, balance and endurance. I can attest to that. I've been through numerous tough workouts in college and these CrossFit workouts will push your limits and it feels great. So although Division 1 schools aren't using the coined phrase "WOD" (CrossFits workout of the day) they are using a variation of the CrossFit workout applied to the specific sport. I think some of the controversy regarding CrossFit and athletics may be geared towards the perception of the burpee or kipping pull up or possibly another exercise I haven't mentioned. Some people may think its cheating if you are doing a kipping pull-up.....well if that is what the workout calls for then it's not cheating. We also do strict pull-ups at CrossFit so it literally just depends on what the workout is asking you to do. Its all about variance and changing up the routine so your body doesn't adapt and continues to grow. Isn't that the goal regardless of what your training regimen is?  
Men’s Health Power Training author Robert Dos Remedios says, "If your plan calls for a regular pullup, and you do a kip then it is cheating. “If you’re aiming to do a vertical pulling exercise, it should be some sort of a pullup or chinup variation rather than a kip,” says Dos Remedios. “Otherwise you’re really not using the muscles that are meant to vertically pull.”
But don’t write off the kip completely. “We use it in complexes—exercises that pair two or more moves sequentially with the same weight—where you’re going to get really gassed for a metabolic effect. With these workouts, you’re trying to move as fast as possible, so I use a kipping pullup,” Dos Remedios explains. 
In closing, CrossFit is a great tool that can be incorporated into Division 1 athletics. Many of the movements are already involved in college training regimens and have been for some time. I don't see that ever going away. The goal in CrossFit is to achieve overall physical fitness, so people are prepared for any physical challenge. 

Indiana Hoosier new Baseball Complex




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THE TRUTH ABOUT GAINING MUSCLE AND YOUR DIET!!

"Diet should be first before weights because If you're going to go on and gruel yourself down with weight training and not have a proper diet, you're wasting your time" -Jay Cutler 4 Times Mr. Olympia Champion