Station 515

Death By Success

2012-02-21T12:21:00.002-05:00

one thing punk rock taught me is a healthy distrust of success.

healthy insofar as defining success as a moral victory as much as a financial one; as an internal struggle first. to beat their game by our rules.

evolving can be frightening, it can be stressful, and is, by its nature, uncertain. but without it, with out the struggle and the desire to grow, we will stagnate....

i am only half joking when i say i am motivated by fear. fear of not measuring up, fear of letting people down. this fear has served me well. propelled me to try harder, to listen better, to sideline my ego and try and learn something. this fear has kept me watchful and kept me hungry. mastering your emotions does not mean not feeling them, it means understanding their message and utilizing their energy.

i restructured my life a year ago. cut my last ties to a steady paycheck to pursue my passions without distraction. after a year of effort there is another evolution on the horizon. papers have begun to shift hands and it looks like THE STATION will have a permanent home. a new space, a larger business plan, and a renewed commitment to the people who have made it possible.

i thank you.

on a related note, there is a "support" page now where you can purchase a small token of our project.

evolve.

-the station

reason.

2012-01-31T21:32:00.006-05:00

do it for a fucking reason.

it is a common statement, and when applied to every aspect of training, will yield more results than any piece of equipment, any fad-diet, or what you would get by following anyone elses training program.

having a goal is the first part. it is easy to understand that a goal functions as the "why?" it is why we eat a certain way. why we get up early. why we go to sleep at 10 pm instead of going out. but once you have a solid and specific goal it will also shape the "how"...

what is required of your goal? what skills? what weight is ideal? how strong do you have to be? how fast? how much power? how much endurance? what movements drive this task? what are the common injuries you need to avoid?

these are not hypothetical questions. make a fucking list. do research. add to it often.

now: self assessment. the goal is outlined, time to find the starting point....

if you can, have someone help you here. someone who is not afraid of telling you the hard and ugly truth. do this without ego. lies at this stage are hurting only yourself. this must be ruthless. it should be humbling. the task is deceptively simple: where are you in relation to the goals?

timeline. triage. how long will this take? what goals can you train at the same time? what other factors are involved? what are you willing to take on? what are you willing to give up? what kind of diet/recovery/work/travel schedule will be required? how much are you willing to spend?

be honest. be thorough. ask questions and the path will begin to form.

what root goals are other goals based on? what steps are most important? what goals can be worked on in parallel? what problems can be solved in the gym? what corrections yield the greatest benefit? what psychological factors will play a role? what pitfalls am i headed for and how am i going to deal with them? who has been there before and how can i learn from them?

do work, and do it for a fucking reason.

explosion from a fatigued/compromised state

grind down, build up the acidity, learn to hang on and explode from it. fighters can immediately see the use of a skill like this. train the ability here so you can focus on the timing during your fight training.

CV recovery under a load.

initiate panic breathing - rack as much weight as you can handle and hang on. learn to control it. to contain it. and to recover under the load.

30' of 3" rope. 30# of chain. sprint the rope straight, pull it (and the chain) to you hand over hand (use your hips) repeat 4 times. rest while your partner does the same. repeat.

grip. hip/hand coordination and engagement. CV power. muscular efficiency and short term recovery practice.

mid-section stability. shoulder flexibility and control.

here we build the tools.

send a message. tell your body what you want it to be able to do. tell it clearly and tell it often. recover well. work smart. don't quit.

the fight.

2012-01-17T21:56:00.008-05:00

it is a good one.

there has been much work done so far this year, with many new things on the horizon. a potential building to be purchased, small business loans, new web site, new tools, and new t-shirts. this is the good fight. this is scheming. problem solving. the whiplash shift between near fanatical attention to detail and the big picture. the willingness to wield the knife, to cut out what is inessential, to drop dead weight and become the perfect tool for the task at hand. i have been putting more energy into the space, we have been focusing on details, on goals... and reaping the rewards.

the fighters have been a pleasure to work with. not just because of their willingness to work, but because the requirements of their craft. ju-jitsu is a skill game. it is hard on the body. the gym, their work with me, is supplemental. secondary. their tasks are tailored to their goals, their test places their flesh on the line and with fights on the horizon we have not the luxury of "free time". each task is presented to correct an imbalance or to encourage a trait. shoulder and knee work to help avoid future injury, constant pressure and compromised rest, explosive power from a confined and fatigued state...

ball slam to roll out.
dynamic-isometric back squat.
knee jumps.
deadlift to box jumps
russian twists, cauldron, shoot lunges...
recover in rack position, in front plank, under the slosh pipe....
the airdyne...

everything for a reason.

there is so much to be said in these pictures. the fight. the fear. resignation. a realization that the work is harder than you thought, longer and your fatigue deeper. the realization that you chose this. sought it out. fought for it. that you are here. now. and all that is left to do is press on.

TANSTAAFL

2011-12-26T15:54:00.005-05:00

There Ain't No Such Thing As A Free Lunch...

time. effort. money. faith. health. blood. sweat. tears.

everything costs something, and everybody has to pay.

this should not be seen as a threat.

in accepting that everything costs. that everything is earned, or at least paid for, gives us an framework to own our decisions. to accept and embrace the responsibility of doing what is right for us and those we care for.

act deliberately.

wield the knife, carefully and in full consideration of the consequences.

travel light. travel fast.

it was Heinlein who said that "the most expensive thing in the world is a second-best military establishment, good, but not good enough to win"

it is best then, to think of each day as a battle.

do not waste time on half measures.

if you are going to play, than play to win.

if you are going to rest, than fucking rest.

focus. forethought.

do. learn. fail as hard as you fucking can just to get up and do it better next time.

take what you want. and pay for it.

remember: the price for what you want will most likely include the things you least like to do.

the airdyne leaves no-one wanting.

new students and old teachers.

2011-12-24T13:47:00.003-05:00

new students make me thankful for old teachers.

unbelievably thankful.

having the bar set so high. positive stress. proofreading training plans, asking questions, trying to spot weakness and short sightedness. nervous tension. hormonal response. something to prove...

i am so often startled by what people expect of me. from me. from the station. from the work we do.

students often impress me. their willingness. their dedication.

other trainers often depress me. make me ashamed of what has become my profession.

not ashamed, annoyed. annoyed that there are people out there calling themselves "coaches" and "trainers", people diluting the meaning of these titles, these stations that i have come to respect so much.

i sometimes worry, worry about ending up like them. about being a know-it-all, about "leading" from the side lines. about accepting less. about compromising for the sake of business...

this, however, can be turned into a positive. an incentive to work harder. to work smarter. and nothing shakes those fears away like doing. doing it right.

there has been a group of fighters training at the station for the last month. its hard to explain, seeing someone and knowing what to do to help them. when years of small lessons, seemingly disconnected experiences can lock together and help someone correct an imbalance, break past that barrier. the surprised response from these guys when i remind them that the gym is supplemental. that what we do exists to make them better fighters, and not to forget that. they are fast learners, already feeling different, for them the test comes in the ring. for me, the work is the reward.

new students also make me thankful for old ones. for the hard work and dedication. for the trust and willingness to suffer. for making commonplace a level of effort that is anything but. i am grateful for all of this. for challenging me. for asking questions. for forcing me to grow.

to the teachers, the students, the seekers and the workers.

i thank you.

cass and mary are a wonderful example of strength and the benefits of working with a partner

focus. control. will. all these traits are built, shaped, and strengthened along with the body. this should be undertaken mindfully, and deliberately.

a willingness to endure discomfort is also useful.

do everything for a reason. a simple tip that yields incredible results. with only 3 weeks left before a fight, we cannot afford to waste time.

cope. deal. adjust what you can, then take what you need. learn to recover. under stress. under weight. under any circumstances.

the battle to stay in control is one worth winning.

again, waste no time. justify your decisions. make arguments. have reasons.
reap the rewards.

goals

2011-11-10T14:18:00.005-05:00

"the goal is not simply to hurt you, but to make it so that no one will ever be able to hurt you again"

the physical stuff is easy. or at least, it is the easy part. you apply a stimulus, a stress, and the body responds. it is cultivation. attention to details. it is a process.

it is surprisingly easy to be mediocre. it doesn't take much effort. much thought.

to change. to excel. that is where it gets interesting.

defining goals. assessing ones ability, ones short comings. correctly assessing the relative merits of certain traits, absent of personal bias....

how strong? how fast? power? endurance? where should the time be spent? what kind of returns can you expect? applied economics, on a very personal level.

traits beyond the physical must, must, be considered as well. discipline. integrity. nervousness. depression. anxiety. fear. overconfidence. patience...

how do these traits factor into your goals?

how can you train these?

how important is this to you?

where is your weakest link?

"training" as we understand it is to work with a dedicated group of peers with the common goal of making each member more effective at achieving their personal goals. we do this by encouraging growth and exposing weaknesses.

denial helps no one.

we ask hard questions because we want to hear honest answers. we surround ourselves with dedicated people because we are actively and consciously raising our standards.

the greatest personal flaw is often the one that we ourselves do not see. we depend on each other to question, to critique, and to criticize. to encourage good behavior and punish the bad. i dont think anyone has achieved greatness by being comfortable.

we push each other. we drive each other. to be critical. to be practical. to give our best. to make it normal. a habit. to make it a minimum. the least we will give, and the least we will expect.

we aim to raise the bar.

-the station

the moment.

2011-10-11T08:25:00.005-04:00

everyone has that moment.

the moment. that first time you truly over-reach. the sensation of slipping, of loss of control. when you can't breathe, which makes you panic, to focus on that fact, and make it worse. the negative feedback - the searing limbs that make you want to lie down and cry - the terrifying realization that that doesn't help either....

that moment is the beginning of something new, or at least it can be, if you are willing to learn from it...

to learn that your body was built for this. people have done this since the dawn of time. this sensation is nothing new. people all over the world are working harder than you. it is your mind that has atrophied. become as used to comfort as your legs used to be...

but they changed, didn't they? in shape and tone and response to pressure... your body has begun to crave that acidity, that stress and twitch and hum of power. your mind will change. will thrum. if you let it.

realize that panic is feeding your mental and emotional collapse - and fucking stop it.

realize that lying there having a tantrum is not helping you recover, not creating a space for your body and mind to process what is going on - and fucking stop it.

realize that you are actually in control. that this is the only thing you are in control of. and exercise that for a change.

breathe deep. get up. move around.

the work will never get easier - you will just get harder.

being comfortable is simply realizing how truly uncomfortable you can be and still survive.

confidence, like patience, is earned. one challenge at a time.

pain is about thresholds. about realizing that wall is only the horizon - and there is a whole world on the other side.

this is where the proverbial shit gets real. this is where real and meaningful change happens. this space, this moment is where you learn to do what is right and not what is easy. this is where you learn to push, to shout back at the voices of complacency and mediocrity. this is where you leave your mark. where you make something happen.

by force of will alone.

and to do it again tomorrow.

five minutes with a 44# kettlebell can teach you something about yourself.

the next five minutes with it will teach you more.

smile or bare your teeth. cope how you need to, take notes, and don't fucking quit.

in the end, the motivation can only come from within.

remember that quitting will not make the pain go away, the damage is done, so you might as well finish what you started.

work leaves its mark.

...

2011-10-02T17:01:00.002-04:00

"we were born for battle against the tide of compromise."

the long answer.

2011-08-26T22:52:00.008-04:00

physical fitness and behavior modification.

"so, what makes your gym different?"

its a common enough question, a question that always seems to have a slightly different answer, depending on who asks. but after a good friend asked this very question, and patiently waited the 4 hours it took me to answer to my satisfaction, i figure its about time to nail it down.

the first, simplest, and most overlooked difference is the fact that we define fitness as the ability to perform a task. this has some rather significant ramifications - we set goals. individual goals. personal goals. this means we must understand both where we are, and where we wish to go. the requirements of our desired task, and where we stand in relation to those.

its better to think of our gym as a process rather than a place.

it is important to understand that physical fitness is rarely the limiting factor. ones constitution. ones emotions. ones habits. ones technical proficiency.... these are all important, often more important than simple strength or endurance.

"why then, even bother with a gym?"

we use work, physical goals, to reprogram habits. we believe one can condition integrity. make a habit of doing everything right. make a habit of working hard. of learning how to force yourself to do something that will hurt, that will not be enjoyable, but will - eventually - make you better. we learn how to cope, how we, as individuals, cope. we learn how to push ourselves, how to exceed our self imposed limitations. we learn to be responsible, to own our successes and our failures. to keep what is useful and trim away what is not. we try to understand our conditioning, to take control of it, and to use it to our advantage.

this is done in a variety of ways. pressure. physical, emotional, social. we cultivate this pressure. we use it. we will match up individuals that bring the best out of each other. we will set up arbitrary tests, challenges, even internal competition if it helps. we court failure. we use it. learn from it. it is all information. we use the tools at our disposal to solve the problems we face. blame. bully. bribe. whatever it takes. when the goal is vital enough, we will do what is necessary to achieve it.

this leads us to study relationships. diet. sleep. stress. attention. we have finite time and energy, and everything costs something. in trying to achieve something at the edges of our ability we must accept the cost. we must realize all the little things in our lives that take more than they give, that are not worth their price. these things may still be undertaken, but no sympathy will be given if they sabotage your goals. you made your bed, now lie in it.

training is the artful application of stress to achieve a specific goal. all stress takes its toll, leaves its mark, and shapes us. high level functioning requires a refined tool, free of the imperfections caused by inattention and self sabotage. we do not demand perfection, only responsibility. own your decisions, pay your bill, and work hard. you will only be as good as you make yourself. others can help in the process, but we, ultimately, bear the responsibility for our own growth.

ultimately, we are different because we accept this premise. because we focus on this. because we will use every tool at our disposal to become better, to improve in a real and meaningful way. because we are focused on what is useful. above all else, on utility. if fitness is the ability to perform a task, then it is only right that a fitness program would be geared towards shaping every edge of the self to achieve that goal. to pursue it wholly, ferociously, and honestly.

to work.

-the station

reflection.

2011-08-16T14:17:00.004-04:00

it has been 10 days since i returned from the GYM JONES level 3 seminar. i have been chewing on it. digesting information. evaluating. there were many, many, lessons.

the first lesson came early. during the warmup for the 1st workout, doing narrow grip overhead squats i pinched something in my shoulder. my forearm and hand went numb, and now it was time to work - OHS @ 95# and ring pushups. 30 - 20 - 10 needless to say, i did terrible.

it would be easy to blame my terrible time on a slight injury, but why did i end up pinching a nerve in my shoulder? well - i have been working on correcting a known shoulder imbalance for the last 6 months to a year, but apparently not hard enough. working at that gym, with that caliber of individuals, i pushed myself further than i do on my own. i have been doing narrow grip overhead squats, but not that narrow, not that deep....

confidence is like patience. it is not bestowed but earned - bit by bit, moment by moment, and conflict by conflict.

i did not have the confidence to hold back or did not put in the hours to solve the problem beforehand. either way, i am the only one to blame. this is not upsetting but empowering, because if it was my fuck up than it is in my power to correct. i am smarter now than i was then, i have more experience, and am aware of another of my pitfalls.

not all lessons exacted that kind of toll. we did the obligatory "minute all out" on the airdyne, and while i have spent some time in hard short intervals, the 20 calorie jump in my score since the level 2 seminar has its roots in more than simple fitness. there was a lot of hard work done, some hard information digested. some rough moments of self reflection, and a whole lot of ice.

we assign value in our lives. time is valuable because it is irreplaceable. i am crossfit certified. it took a weekend and $1000. i am ACE certified. it was a $200 test at a local driving school. these things were steps. they had the emotional content of getting my drivers license renewed. my time in SLC has weight. it takes time and thought and self examination. it is a hard look into a mirror and a willful choice to be one of the smallest fishes in a very deep pond. i am honored to have the chance to work with such people. there is a level of integrity, of commitment that is exceedingly rare in today's culture. in a world filled with weekend certifications and experts by mail, the focus and demands required by the individuals who make up GYM JONES truly set a new standard. or perhaps a simply re-instituting an old one.

"show up, ask questions, don't quit" - MFT

amen.

integrity. habit. doing the right thing, alone and unwatched. un-congratulated. over and over.

it can hurt, realizing you are not where you want to be. where you aught to be. but in accepting that fact a path begins to form. the way to achieve your goals. but you must first ask hard questions, and listen to the answers.

also, i must extend the deepest of thanks to Rob MacDonald, your care and dedication are truly exemplary. as well as the rest of the attendees, i could not ask to be associated with a better group of people.

1461

2011-07-30T11:40:00.005-04:00

it was 4 years ago today. that morning i woke up in the back of my truck and headed over to a nondescript parking lot to wait. to wait for others, to wait to begin a seminar on how to train. to get some answers....

and answers i got. the good kind of answers. the ones that lead to more questions. some simple phrases i still need to repeat to myself, others proved to be the thread, that when tugged brought the whole picture into a different focus. as i sit today, waiting for a ride to take me back out there, its hard not to compare.

the warehouse is different now, a little bigger, a little more organized. i too am slightly heavier, and certainly more organized. in the last 4 years i have put 100 pounds on my deadlift, near that on my overhead squat, i have watched my capacity - my tolerance for work, increase while my body weight remained almost unchanged.

more than the physical changes, the last 4 years have taught me much about capacity and tolerance. about stretching and about focus. about true cost and what i am willing to pay.

the most interesting comparison, however, lies in motivation. in the uneasy feelings about testing and confronting the unknown. 4 years ago i was worried about the work. about how hard it would be, and what kind of people i would be dealing with. this time, it is not the work that makes me anxious, but the fear of letting people down.

for everyone who has helped me. who has motivated me. who put their faith in me. i sincerely thank you, and i hope i can prove to you your sacrifices were not made in vain.

"onward"

the airdyne is often a case study in coping mechanisms. it has been wonderful to watch mary work, grow and begin understand her abilities. she is running her first warrior dash today, a feat i could not witness because of my travel plans...

integrity. camaraderie. influence. there is power in a tribe. i am lucky to have friends like these.

the question is not how far. the question is, do you possess the constitution, the depth of faith, to go as far as is needed?

"RX'ed"

2011-07-24T20:00:00.007-04:00

in the last few years crossfit has popularized the idea of workouts as a prescription, even giving rise to the phrase "as rx'ed" and while the idea of workouts being akin to the corrective advice a doctor hands out is something i support, i feel that many use the term without understanding the implication...

please understand, this is not an "anti-crossfit" post, this is an "anti-bastardization of language" post.

i don't post many workouts on this page. that may change, but my reasoning is this: its not for you. not that i have any secrets, or that i don't want to share.... just that everyone i train is different. they have different goals, different abilities, different histories.... as a result, each workout is prescribed - for that individual, at that point of their growth. without knowing the histories of the players involved, seeing a workout can serve as an inspiration, perhaps even a jumping off point - but can only be useful in the general sense. many warmups are designed to help correct work related stresses, to fix imbalances. old injuries. movements chosen reflect a players skill level. or perhaps their goals. or perhaps lingering effects from a previous session. sometimes methods are chosen to elicit an emotional response, to intentionally make someone uncomfortable - or conversely, to blow off steam or otherwise manipulate a players emotional state to better suit the task at hand.

this brings up two important points. the first is that everything has its place. its difficult for many people to accept that what at one time, is forbidden - at some other date can be essential. we must match the tools to the task and the task to the goal. without dogma. i will even remain open to the idea that dumbbell curls may be the most appropriate exercise in some, strange circumstance. me liking or disliking a certain tool does not rob it of its usefulness unless i let my bias keep me from picking it up and learning how to use it. medicine does not have to taste good, it just has to work.

the second point is a little more esoteric. it is why i take my job so seriously. there is always a dark humor about the gym, about the times that training feels like an abusive relationship.... the fact that many times i intentionally push people into uncomfortable situations. try and orchestrate situations to bring them face to face with a shortcoming, with a part of themselves that i (or in better cases, we) have decided needs to change. training is taking advantage of the adaptive nature of humanity. training is sending the mind and the body a specific message to try and get a specific response. the more focused the trainee, the more vital the goal, the more specific the message. coaches are in the business of sending messages. often uncomfortable messages. occasionally manipulating the emotional state of another to get the desired effect. we push people into places they will not willingly go on their own. sometimes we need to keep them from slamming into a wall, other times we need to push them off a cliff.

this is what separates coaches and trainers. this is why coaches don't deal with many people. it costs a lot. to know what people need. to earn the trust of each individual. to carry that weight. to bear the responsibility.

that is one of the main reasons i continue to visit gym jones in SLC. it is the first place that i have seen that level of dedication to be the rule. the standard. that is, as a result, my standard. i work and i learn. i try and ask the right questions and understand. i try to seek the stress. the stimulus. to act appropriately to bring about the necessary change. to explore. to allow people to see me at my worst. to ask them to find my weaknesses.

realize that this is all information, and therefore useful.

the individual who beats you is teaching you how to win.

the coach who makes you cry, who pushes your emotional limits makes you tougher. makes you more resilient to bad news. to hard news. makes you understand yourself. your limits. helps you reassess and redefine things. to respect things for their utility. to understand cost. to understand how our approach influences our outcome. to not take things so personally. to own our failures as openly and honestly as our victories.

i am honored and humbled to have the chance to work with everyone involved with the gym jones project. it was nearly 3 (correction: 4) years ago that i first stepped into a small warehouse space in SLC, and i never expected how far it would take me...

thank you to all who have helped, i can never repay your kindness, my only hope is to conduct myself in a manner deserving of your faith.

45" box jump. emotional content.

make a mark.

2011-07-13T20:31:00.004-04:00

each action makes a mark.
changes things.
makes a difference.
enough marks, and a picture begins to form.
as our actions become more deliberate, more consistent, we refine this image.
our image.
i aim to leave a mark.
my mark.
to change things.
to create, to embody this image fully.
consciously.
deliberately.
to become exactly the person i wish to be.
and to do so, unapologetically.

much work has been done lately. restructuring, refining, re-learning. corrective efforts and questions. there are changes ahead...

hard rows on hot days. these marks bleed through.

suffering.

2011-06-23T16:39:00.003-04:00

i apologise if i have misused this word in the past, but please let me be clear, this is not suffering.

don't get me wrong, within these walls, within the context of training i have experienced the deepest and sharpest physical pains of my life. i have experienced emotional pain. self-hatred. anger. depression. defeat.

but that is not the same.

what i, what we feel, it is the bite of sandpaper.

the cut of a file.

the sharp gouge of a chisel.

it is empowerment. it is the creative process. it is the removal of that which we have deemed unnecessary. the shaping, the becoming. the self imposed change of what we have been given into what we will ourselves to become.

too many times i have been asked why. why i train so hard*, why i work so much, why i don't relax more, why i don't go out and "have fun"

simply: i wish to become more than i am.

not only wish, but will. but work.

i am willing to pay the price.

i am willing to use my emotions, all of my emotions, to propel me further, to come closer to that goal.

the gym is a beautiful thing. it is a place where - through will, attention, knowledge and hard work - we progress. the iron does not care who you know. it does not care what your plans are or how you fucking feel today. it does its job, and we do ours. it is a counterweight to our action. something to struggle against. it is a grindstone on which to sharpen our very selves.

i read somewhere that we can be no more or less than what we are.

i believe we can be no more then we chose to become.

what do you chose?

that choosing is what interests me most. that understanding that the battle is won or lost most often before the task has even begun.

this is not suffering.

this is empowerment.

*which in the grand scheme is not very hard at all.

self-actualization

2011-06-05T08:16:00.004-04:00

There is pure terror in self-actualization. - dan harm (http://chasingafter2012.blogspot.com/)

amen.

wanting is not enough. wishing is not enough. praying is not enough.

doing. action. ability. this is what we need to deal with.

training is a constant reminder of small steps. of constant pressure. of slow trends and long term gains. training reminds us that what we want matters only as far as we act on it. that even the most perfect plan is utterly useless if left unexecuted.

the terror inherent in self actualization is that there is no one else to blame. time is finite, and fleeting. if you want to truly excel at something it is going to cost. we cut things out of our lives we deem unnecessary. we focus. we weigh and measure and calculate. true cost. worth. we spend our moments like a mizers pennies, knowing each is irreplaceable - but useless in the purse.

wishing things are different does not make them so. do work. and give things the attention they deserve.

it is simple. work hard. work smart. stand or fail on your own efforts. time spent wishing is time wasted.

wishes did not get you here.

pressure and time.

2011-06-01T21:17:00.006-04:00

training is like geology. it is the study of pressure and time. and, like geology, it is about utility. it is about function.

many factors impact the athlete, the trainee. physical, psychological, emotional. stressors applied both internally and externally. theoretical models are only useful as a template. a starting point. that which we wish matters little, it matters only as a goal. we do work with the tools we have - for to die with a sword still sheathed is to do an injustice to yourself and those who rely on you. emotion is a tool. it is a conduit to moments and trends that happen too fast or too slow for our conscious mind to grasp. like all tools, it must be guided by a skilled hand. a skill that takes time and effort to master.

i was once told that anything worth doing is worth doing badly until you can do it well. to use a crutch when it was needed, and to hate every minute of it. to constantly want for more, but to use the tool that the moment calls for. threats, rewards, competition.... i would love to operate at my highest levels without those things, but i am not there yet. until that moment, i will orchestrate these things. i will test my self, arbitrarily at times. i will occasionally compete, even if its just against myself - with a goal, and a punishment for failure. to me, at this juncture, a test is the easiest way to create the intensity i desire. to impart the emotional content necessary for me to break out of bad habits, to stay on schedule, and to give every ounce.

this is a step. a station. a snapshot.

get inspired where you can.
get angry if you must.
but only as far as it helps you progress.

this is about function. it is about utility. this is about purpose.

use what you have. everything that you have. or else never know your true potential.

work is done. it costs. time, money, and discomfort. be it scars or art, it leaves its mark.

make it count.

the dance.

2011-04-15T10:21:00.005-04:00

we struggle with emotions the way a dancer struggles with gravity; diligently, methodically, and ultimately hopelessly. for the final goal is not to conquer this adversary, but through the deliberate application of pressure, of time, and of Will, to absorb and reflect its strength. to attain through our own efforts the knowledge and grace to turn its strength into our own, to know when to bend and when to leap - when to bow out and when to hurl our passion like buckets of paint across a stage. to give every last drop of our selves, not for the critics, not for the spectators, but in gratitude of a worthy adversary, a constant friend. a force that, at the same time, refuses us our goals and forms the only tools to attain them.

so work hard. work smart. this fight will last the rest of your life. and you will be better for it.

-the station.

romantic genius

2011-04-10T21:06:00.006-04:00

http://www.radiolab.org/blogs/radiolab-blog/2010/jul/26/secrets-of-success/

an interesting argument.

i dont remember if it was gladwell or goleman who stated that excellence has an entry fee (of IQ or talent), a minimum level of "gifted-ness" but after that it is social conditioning, it is grit. that to be great, one must have a bit of "natural" ability, but that after a certain tipping point, it is all about putting in the hours, about doing the work.

i never really played sports as a kid. i was a loner. i was out of shape. i read books and looked at athleticism as something for "other people" , "talented" people. i never tried because i had already made a decision, i had no room for growth (at least in that direction) in my self image. moreover, i did not understand it. i did not love it.

i believe that is one of the reasons why the idea of "gifted" and "talented" is so prevalent, its easy to separate yourself, us and them, gifted and not. "i wasn't born with the talent so i can never be good so i don't have to try", its a bit harder to say "i wont be any good because i don't want to try" or simply "i don't care enough to try"

people who excell are obsessed. it is a constant. the hours of work. the attention paid. call it love or madness, but the people who get it done are the ones who show up. day after day. and work. the people who dream of their work. who sit and think of new ways to push themselves. people who sit and probe themselves for weakness, who seek out tests to expose those weaknesses, to highlight what needs to be fixed. people willing to do what is hard, to do what is smart. and to pay the price.

depression led me to self examination. to the methodical measuring and excising of self. to keep what is useful and cut out the rest. this served me well and after a few months i had pieced myself back together into something better. leaner, lighter, and more focused. driven. training, working out, only made sense to me after it was filtered through that experience. only after was it explained to me in those terms that i understood, that i felt passionate about, did i make any meaningful progress. love or obsession, it is about emotional content. it is about driving force. it is about the will. get to know that force, it will be your greatest ally, through it you can supercede yourself. understand it. train it. test it and flex it. and do it often.

flame out.

warm up with wall squats and SOTS presses
work up to heavy KB swings, OHS form and some jumping

then:

5x OHS (light)
5x box jump (high)
15x cals on airdyne
5x KB swings (heavy)

max rounds in 25 minutes.

there were some variations, Nate did front squats (OHS form is still a bit shaky so we don't want to set any bad movement patterns that we will have to correct later)

Chris did step ups and "hard style" push-ups (and i think he would like to thank Rob MacDonald for that one)

i did Slosh Pipe OHS and 20 cals on the airdyne.

chris and i also worked for 30 minutes, good fun was had by all, and everyone hates the airdyne just a little bit more.

improvement.

2011-04-03T19:43:00.005-04:00

there has been a conversation going around at the gym - it started when i was in SLC and i brought it back home to see how others interpreted it. its an old problem really, a toxic mix of faith and focus.

converts make the fiercest zealots. when we find something that helps us (physically or mentally) we give it power. we, as in humans, are so quick to give ourselves over to this tool. to allow it to, eventually, use us.

it is the dieter who looks for tweaks in micro-nutrients to get better athletic performance.

the yoga practitioner who looks to increase flexibility to loose weight.

the overly-academic trainer who reads more books to get better.

while there is nothing wrong with tweaking ones diet, with reading and collecting more data, but it has its time and its place.

we love success. we attach ourselves to strategies that work, we develop faith and it becomes our solution to everything. whenever we struggle, it is easy to blame it on an improper micro-nutrient balance, on poor flexibility, on a lack of good training data. on the things we know, that we are good at, that we know how to work with.

the hard thing to do is recognize that the tool that got you from point A to point B may not be able to get you from point B to point C.

that armor that saved your life in battle will kill you in a sinking ship.

to be honest.

to be critical.

to look without faith or romance at your strengths and weaknesses, at your abilities and your shortcomings.

to find the problem, and to fix it.

is my diet what is holding me back? or is it just the easiest thing to adjust?

its fine to honor your victories. to give credit where it is due. remain vigilant, but don't waste tomorrow fighting yesterdays battle. there are many fronts, countless approaches, and chances are there is one or two that are being neglected.

simply put, big picture : find out what you are bad at, and get better.

find out what is holding you back - and correct it.

i heard the goal of the GYM JONES seminar summed up simply as "to teach you how to think" and while that may initially feel like some sort of affront, the growth that comes from listening with an open mind to a variety of driven, talented, curious and intelligent individuals is invaluable and immeasurable. check your assumptions with your ego - or be willing to watch them die in front of you (and others).

in the words of a friend -

struggle well.

-b

warmup:
10 min row

5x clean hi-pull + 5x box jumps - 5 rounds

95# - 24"
115# - 28"
135# - 32"
135# - 34"
135# - 36"

2k row for time - 7:09.3

knee jumps, however, feel like an exercise in faith.

pressure.

2011-03-30T11:14:00.003-04:00

space is important.

space is important, but not always for the reasons we think it is.

we apply the pressure to ourselves.

i have been in SLC since saturday night, i have lost 4 pounds, taken a recovery shower every day, as well as 15-30 minutes with a foam roller, plus a walk of at least 2 miles. spare time is usually spent with the lore of running, or re-reading seminar notes/notebooks and today is focused on drawing up 3 month plans for myself and some of my athletes.

the space makes this easy. the knowledge, the dedication of the people i have a chance to work with this week makes it easy to step up my game, to act ideally.

training with people who are better than you has its way of pulling you up, pulling you along on your own path. being surrounded with dedicated individuals makes it easier to pursue your own goals, even without any sort of encouragement. water seeks its own level.

it is true i lack distractions here, but the recovery work, the food, the logs, hydration, these are not difficult or time consuming. this is not something special. i am grateful for the knowledge i have received already - and still have more to do - but more than that i hope i can bring back the feeling of responsibility and focus. the pressure.

we do it to ourselves. we drive ourselves.

the test is if we can hold on, exert that pressure when no one is watching. improve.

time will tell.

there is work to be done.

2011-03-25T16:50:00.004-04:00

"I am set out to be exactly the person I mean to, and unapologetically."

this quote has come up more than once in the past week. i am constantly surprised by the amount of grief laid on dedicated people. how near strangers will tell me and others that we work too hard. that we should take a break. have fun. live a little. to stop always behaving like we are at work.

i actually take pride in my work. i take pride in the fact that i plan, execute, evaluate and improve. if that makes my whole life a job than i will take pride in the fact that i am good at it. that i enjoy it. i will not waste my time playing house. pretending to pay attention to pointless conversations in an attempt to be social.

bring something to the table.

speak and act with purpose.

follow through.

because time is valuable. and fleeting.

in 24 hours i land in SLC, i have 5 days. the goal is simply to learn. more than that, to find weakness. to ask people i respect to assess my shortcomings. to help me acquire the information i need in order to improve...

5 days.

fleeting indeed.

slide show.

2011-03-19T20:49:00.005-04:00

couldn't resist, 8' pullup bars have a price...

gimme-gimme, weighted rope pull and sprint. ~ 30'. 3x6 rounds gets... interesting.

challenge.

emily displaying 1/2 bodyweight KB swings...

10' - 45# slosh pipe

8' - 35#

205# funky bar, all 3 holds done tag team style vs. 20 heavy swings.

taking the bar for a walk.

wishes...

2011-02-25T21:19:00.004-05:00

"your wishes are very small things in this world... you are valuable because of what you can do, not what you want."

this is not sad. this is not negative. this is a reminder that your wants, wishes and intentions are your own, and no help to anyone else unless, until, you act upon them. not only act upon them, but actualize them. i don't want to hear your plans. i don't even want to hear my own at this moment. i want to do. i want to make. implement. become. to grow. and to cut out that which is not useful. talk is cheap, and occasionally self sabotaging. there is not enough time. there is too much to do...

20 calories on the airdyne - directly to front plank for equal time. 5 rounds.

while your wants and intentions guide your actions, in the moment they are meaningless.
it is action. it is ability. currency. it is the will and the means to pay what is required.

the stuff of thought.

2011-02-08T21:17:00.002-05:00

watch what you say.

words, for all their ineffectualness, form the framework of how we see the world. we use language to create our expectations, to guide our experiences. something changes in the telling, we can remake memories, we can loose detail or gain favor. we can frame our losses as wins and our bullshit excuses as valid reasons. all we have to do is tell ourselves over and over and over again. "can't" and "won't" are not the same thing, neither are "need" and "want". be honest. what do you need? what "can't" you do? say you won't. say you don't want to. take the responsibility. forget social nicety and be honest. if you look at a task as being impossible you wont be surprised if you fail. its ok to call things hard when they are but realize that the way you think shapes things. we constantly sort and compartmentalize our world. we fit things into boxes that we understand and are all too quick to truncate or mislabel out of fucking laziness or in an attempt to protect our ego. here is a question, what use is an ego that is so easily shattered? what kind of "self" isn't up to that kind of test? our sense of self is a tool. it can be a weapon. it is the root, the why and the how. so make it hard. keep a keen edge. wield it with the confidence that comes from a familiarity with its essence, and its limits. lies stick like rust and too much time in the dark can leave it brittle and ineffectual. test your metal. your temper. flex and grind, break and rebuild. these words are not accidents, and these tools are not for display. if they are beautiful it is because they are functional. useful. crafted deliberately - with a goal in mind. and they are for me as much as anyone who might be reading them.

improvement and entertainment

2011-02-07T21:08:00.004-05:00

there have been some experiments happening lately. tests of the effects of consequences and self image. a warmup of throwing medicine balls at 13' targets where the weight you choose determines the amount of hits you have to score, and any misses must be atoned for. and what was initially designed as a "tag team" style workout turned into an interesting study in incentive. an active phase (row for meters, box jump, airdyne for calories, whip smash, pullup) paired with a static hold (FLR on rings, slosh pipe overhead hold, Ring support, Tuck hang, and wall sit, respectively) the player completes the active round and then must immediately hold the static for equal time. if time is achieved the player graduates to the next task; if it is not, the goalpost is moved (reduced by 20-25%) and the player must repeat the test.

the goals were reasonable and the incentive was strong enough, and as of yet no one has had to repeat a task, although there were some very tense moments. it led to joking around about the idea of "if you aren't failing you aren't trying hard enough", because how much can you know about yourself if you have never been in a fight? in all seriousness it was a useful day, both physically and psychologically, experiments are interesting, but the work must be done - our goal in improvement, not entertainment.

that being said, watching a friend battle the 10' slosh pipe can be pretty entertaining.

attention.

2011-02-03T11:56:00.002-05:00

one of the most important lessons I've learned in the last five years is this: human beings seek attention in much the same way we seek food and water. the main difference is we are taught from an early age to recognize and react to the latter two in a more or less healthy way. attention, however, often goes overlooked. not overlooked, but misunderstood. the desire for attention is often masked as a desire for information, as a desire to learn, or as a desire to teach. to misinterpret the root, the driving force behind a behavior is a near flawless way to avoid meaningful progress. learn to tell the difference. learn to make due with less attention. separate the want to learn from the want to be seen learning. make real progress.

20110202
warmup w/ 5 minute row
30x 30/30 row

later

warmup w/ 5 minute airdyne
30x 30/30 airdyne

the row was interesting. started at 150m per work interval, but was unable to recover properly, i trimmed back to 145, and even 142 by 10 minutes in. at this point the stroke rate fell, but the meters climbed, the last 10 minutes were a pretty solid 145m at 26-27 SPM. all in all, a useful session.

airdyne happened 11 hours later, 461 total calories, 20 in the 1st two minutes, 15 in each following minute. averaged 3 of those calories in the 30 seconds off.... compared to a similar workout in october, my recovery is improving, and mentally, the minutes don't drag on as they used to.

a fine teacher, a ruthless judge.

20110129

2011-01-29T12:09:00.003-05:00

warmup:
work up to heavy back squat

work:
100x back squat at 50% with a 5x burpee penalty for each time the bar is racked.

max Deadlifts at bodyweight without setting bar down

-b:
back squat - 275
100x @ 135, only one break (admittedly a long one) at 50
DL @ 175 - 39 and my hand popped open, this will be repeated.

i also did 50x burpees as a penalty. initially i had planned on doing the back squats at bodyweight, but i talked myself out of it, convinced myself it was "overreaching" and, simply, chickened out. this was a failure on the behavior end and such failures need correcting.

consequences have an interesting way of changing ones behavior.

the devil you know often wins against the devil you don't.

for the Deadlift test, the question is "how long can you hold on?"

20110126

2011-01-26T22:10:00.002-05:00

early:
max KB snatches in 10 minutes

(later)
5 minute warmup on airdyne
10 minute airdyne, arms only
5 minute active recovery
10 minutes legs only

(thanks Rob MacDonald)

then

3x1-6 pullup ladder

-b: got some athletes set up for the SSST and decided to join them and practice pace. got 151 in 8 minutes w/ 53#, and felt really good, pacing was steady for 5 minutes, then sped up for the last 3.

airdyne work happened at the end of the day, arms only score was 107, legs only score was 142. i feel that my arms should be helping me more during my standard airdyne work and thought this was too perfect to pass up. i was hoping for 300 calories total, and missed by a long shot. i did find some pacing that felt good in the last half of the legs only, and will have to apply that in the coming week.

i have been doing better with recovery work, and my shoulder is only rarely an issue, i definetly recommend finding a good ART practitioner for anyone spending a lot of time in the gym.

usefulness.

2011-01-23T21:08:00.005-05:00

warmup:
5 minute airdyne - 15cal/minute pace

20 minutes airdyne with 10 second sprint every minute

25 single chest to bar pullups ( walk ~20 ft between each)

total calories: 297

this was the first hard workout in almost a week, it could have been worse - but thats about the best thing i can say about my performance. i had some friends who were really sick, i just had a taste, but can be hard to back off, and terrible when you can not perform where you want. im gad i didnt end up any sicker, and that it's over. back to work.

there was an interesting discussion at the gym this weekend - during a KB rack hold an athlete found how to settle her elbows into her hips and belly breathe, taking some of the pressure off - as a testament to her integrity, she asked if it was cheating...

i told her it was ok, initially because that's what i was told - but began to think of where we draw the line, and why. rack holds are interesting to see how a person recovers under a load, this has a rather apparent correlation to fight training, but i see it as psychological training for anyone whose sport will not allow them to wholly relax while they recover. when pinned on the mat, or hanging from a rock face, it is possible to work within certain confines, and being efficient (and sometimes a little creative) is a lesson worth practicing. it is here where we have to ask if our work in the gym is applicable to our real-world challenges. for example, i do not permit rolling the weight of the kettlebell on top of the shoulder, this transfer of stress deviates enough from the lesson to qualify it as "cheating". simply put - make the argument. train for a purpose, learn a lesson. if questions come up, simply ask is this useful? is it practical? it is easy to make a hard workout. it is easy to crush anyone. it takes a lot more effort to be useful. to improve.

kevins 1 minute max on the airdyne has jumped 4 calories the last two times he has attempted (32, 36 and 40 - respectively - in the last few months) it is true that his overall fitness is improving, but a large part is he is beginning to understand what "all out" really means..

holding a single heavy kettlebell eliminates many of the postural tricks, it can be an interesting test, or a punishment for straying too far from the lesson....

learning.

down time.

2011-01-16T18:30:00.002-05:00

benched.

and the frustration that goes along with it.

a lot went on in the gym this last week, but not much by me. a touch of flu, while not forcing total rest, made even recovery workouts feel sluggish. the facinating thing is the voices. the deamons. that constant questioning if i am slacking, that knee jerk response to respond to discomfort by owning it. pouring salt into the wound. to punish oneself for that desire to quit by forcing another rep, another meter.

i am trying to be smart, smarter than that. but it is hard. there is always that doubt that i am not that sick\tired\over-trained. that if i want it bad enough i can have it...

and there is a time for that. there is a time to sacrifice, to pay the price for success or survival with a pound of flesh, to hurl ones self into a task, into a contest, with no safety net and no reservation.

that test however, does not happen in a gym. does not happen as a part of ones training. there are things we do to try and ensure that on that day we are willing and able to carve off that price - with deliberate movements and a steady hand.

work is coming back - it hurt today, and i was not thrilled with the results. but one of the first things i learned when i started training was this little gem from Mark Twight - "you can't look good and improve at the same time"

warmup: 10 minute row

workout:

row. 500m must be completed every 2 minutes. continue until failure

i completed 15 rounds. 7500m in 30 minutes. the first few averaged 20-21 SPM and i was as high as 31-34 by round 15. it felt very different than holding 2:15/500m, this test will be re-examined in a few weeks...

advice.

2011-01-07T09:46:00.008-05:00

"Listen to advice given from experience. it cost a great deal, but you are not charged for it." - idries shah (probably others but that is where i got it.)

workout- Jonesworthy

squats + swings + pullups
80 - 40 - 20
64 - 32 - 16
48 - 24 - 12
32 - 16 - 8
24 - 12 - 6
12 - 6 - 3
first round looks like 80 squats + 40 swings + 20 pullups
53# KB, 15:37

i had planned on doing this on wednesday, but i dont think it would have had the desired effect, so i did a bit of strength and moved it down the line. planning is great, but so is flexibility, remember the reason you made the plan in the first place. with goals, or even solid reasons, we can weigh each day against the desired outcome and see if our plan is still applicable. yesterday was a recovery day and i put 10k on the rower in 45 minutes (keeping stroke rate around 25 SPM), some more good advice i received recently was that recovery workouts can be just as meaningful as your hard days, i still suck at pacing, but if i do three 30-45 minute recovery workouts a week where i focus on pacing, where i work to set that habit, there will be effects. even today i felt better with my pace, i took 1 break in the first round of squats, never during swings and when i did (during pullups and between movements) i tried to limit it to 5 breaths, and always asked myself if resting any longer was going to have a positive outcome on my work...

i was on the receiving end of a lot of great advice in 2010, i owe a lot to the the GYMJONES family, with a special thanks to Michael Blevins and John Frieh - now i just have to put it into action. the best way, the only meaningful way, to thank a teacher is to use what you have been taught.

for the support, for the advice, this is the only thanks i can offer. to deserve it. to earn it.

move forward.

and another thanks to Mark Twight for this gem (via the SALVATION site): "don't let all the shit you know keep you from putting it to use." - i think i needed to hear that.

monday crew enjoying. 4x weighted bear crawls moving directly into -

4x FSPP. a few laps usually gets the point across.

Jonathan requested this picture be taken (although probably jokingly). grip width can have interesting effects on ones overhead work, and ones limits.

breathe.

strength

2011-01-05T22:14:00.002-05:00

Warmup on the rower

work up to heavy OHS
6x2 @ 155# (85% pr) OHS, rest plenty between

10x SOTS press
10x SOTS press @ 10#
5x SOTS press @ 15#

20x pullups

today was scheduled for a power/endurance, it was meant to be ugly. it was not in the cards.

still adjusting to the new schedule, but i am screwing up less, and that is progress.

endurance/test

2011-01-02T13:53:00.004-05:00

my training has taken a back seat in the last 12 months, i put in many hours, but volume without direction has limited growth potential at best, and can be disastrous. the past 2 weeks have been dedicated to creating a schedule, to adding and subtracting certain elements and taking a little more control of my conditioning. for starters, my endurance sits somewhere between sucks and shitty on the continuum. i aim to remedy that.

warmup: 10 minute row

workout:
30 second hard, 90 second recovery, 16 intervals

the goal was to get 1 extra m per interval...

did i mention i suck at pacing.

my plan was to start at 150 m and work up from there, i thought it would be reasonable, and it might have been, but somehow my dumb ass did 163 the first round. i thought about calling a mulligan and simply starting over, but there was some self flagellation in order...

r1. 163
r2. 163
r3. 164
r4. 164
r5. 163
r6. 150
r7. 150
r8. 150
r9. 150
r10. 150
r11. 150
r12. 150
r13. 149
r14. 151
r15. 150
r16. 150

recovery shower: 2 cycles 4 minutes cold, 2 minutes hot.
silat: 1 hour
foam roller, pvc and racquetball work (nagging shoulder injury needs a lot of pressure to release) - 15 minutes

groundwork.

2011-01-01T13:57:00.003-05:00

things have been quiet the past few weeks, mostly laying groundwork. proper preparation. mindfulness. creating schedules, a framework. scaffolding.

physical fitness and behavior modification.

many (if not most) individuals are more in need of the later. that is to say, their short comings have more to do with compliance, with adherence, as opposed to technology. making these changes is simple. its training. at times i mean rolled up news paper kind of training. i mean dinner chimes. i mean schedules for every day. while i agree that measuring and weighing every piece of food is as much of an eating disorder as sticking a finger down ones throat, consideration must be given to the goal. to the cost and perceived benefit. obsessive compulsive disorder can be debilitating, but under the right circumstances and with a measure of control it simplifies and streamlines our life. behavior creates habit. be conscious of that fact.

lay the groundwork.

take control of your conditioning.

set a goal.
make a plan.
execute it.
evaluate it.
repeat.

there are many small changes in the gym this week. time will tell if they have the desired effect.

we are weapons. we have many sides.

2010-12-14T23:21:00.003-05:00

the allegory of "training" is astounding.

the Sufi's created "study groups", groups of individuals assembled for a
purpose, and with the big picture in mind. individuals with traits necessary
to the group. individuals chosen, assigned, to bring an element to the
group. to create a space and momentum in a direction. to correct imbalances.
to encourage certain behavior, and at times to serve as examples (in either
direction).

there are also many stories of disciples being assigned work. weaving,
tin-smithing, enameling, etc. these physical tasks were never openly linked
to their spiritual teachings, but were used as allegorical tools. to help
prepare the student for the next part of the teaching. to show real world
consequences. to show, say, how bringing certain traits to the front and others
behind at specific and critical points, when viewed from close seems erratic
and nonsensical, but viewed from afar will create the images woven into a
tapestry.

carving is the removal of what is unnecessary to expose the artists will.
one learns about stages of reduction, working within constraints, and
adaptation to unexpected irregularities of material. there are many tools,
and they function differently in different mediums...

tin-smithing - as we shape a relatively soft metal, bend it to our will, it
hardens. if we go too fast, it will crack. it must be tempered, softened
with heat and time before it can be moved farther. artistry brings the
proper shape and hardness together at the appropriate time.

at each moment we are making choices. weighing options. these choices all
have consequences. long term and short. not recognizing an action as a
willful choice, or dismissing an obviously harmful option as no option at
all only robs us of the responsibility. of that choice. of owning up to it,
and hopefully learning something.

by accepting the weight of our conditioning. by recognizing that all the
little choices we make -like the threads of the weaver- will eventually make
a picture, we are - hopefully - taking some measure of control, acting
mindfully. acting with purpose.

the gym is adaptation to stressors.

the gym is an expression of discipline.

the gym is mindfulness of our selves.

the gym is our relationship to our surroundings.

strength, endurance, flexibility, speed, capacity, durability,
conditioning....

the gym is where all of these words can be measured, at least in some small
part of their definition.

these traits are addressed throughout the scope of their definition. while I
am not trying to equate gym training, the relatively mild discomfort we put
ourselves through, to the deepest ends of those terms, I believe - if we let
it - it can send a ripple that way.

better men than i have said: the gym is only preparation for the real thing. it is a
step on a path. a station. a crucible. a method of converting raw materials
into a tool to complete a task. the best tools may give us an advantage, but
only if we put in the time and effort to use them.

a hammer doesn't build a house.

perhaps more accuratley, a hammer is not a house...

time is finite. and most of us got a late start. layering these lessons is
the only way I see to absorb them enough to allow them to be
expressed in our personality.

constant awareness. objective tests. (healthy) community support.
mentorship.

these encourage our efficiency. these drive us. force our expectations
beyond....

I feel that is the function of a training center. with the time we spend, we
might as well work these lessons on as many levels as we can...

learning....

-the station

hindsight.

2010-12-08T21:51:00.002-05:00

there was a discussion going around in SLC when i was there, there had been some recent gym testing to see how peoples suspected outcome influenced their actual performance. about goal setting, focus, and unintended consequences.

i wish i had paid more attention.

i can be a slow learner. i like to chew things over. dissect them. work them alone. i like to look from many angles. to manipulate and mull. to explore and validate for myself.

this takes time.

this takes focus.

focus in one place may equal blindness in another.

back in salt lake, i had my information, had my plan, but when it mattered, failed to step back and re-assess when the opportunity arose. i let old demons and that nagging little voice talk me out of an opportunity to learn. i was handed a rope and didn't even bother to hang myself with it. just turned it down because it didn't fit into my plan. i did not adapt soon enough. couldn't switch gears. couldn't get my head out of my ass and see what was around me. i had my plan...

flexibility. if you don't use it, you will lose it.

its time to learn lessons and move on, for "should have" is about as useful as "used to be". its over. learn. grow. and fucking move on.

to make a new mistake tomorrow.

Attention

2010-12-05T09:52:00.003-05:00

back in SLC, the GYM JONES level 2 seminar.

interesting points were brought up, technical skill, programming, but mostly the sense of involvement. of investment. the amount of time and care that the trainers put into their athletes. of all the differences between this place and countless other gyms, boxes or warehouses, this one seems to be the crux. quality over quantity. coaching in the true sense. management. physical. psychological. few people actually train between those walls because the emmotional content of their training. the true cost, if you will. coaches loosing sleep over their athletes responses to the stresses of training, of competition, of their job and kids and boss. this is impractical for the traditional gym business model. this level of commitment continues to surprise me, continues to inspire me. to work harder. to work smarter. to plan better. i have a little more time here, to scratch and to dig. to find, if not answers, than guideposts. to see how it is done, and to make it my own.

to pay attention.

Asking the right questions.

2010-12-03T09:42:00.001-05:00

This is the crux of many problems. The need. The solution.

Why?

The depth of that word is limited only by our imagination. Not only why this and not that, but why ask the question? Why frame it with those words? What are we truly looking for?

I remember learning to hunt, learning about camouflage and stalking. The question then: what am I hiding from, and why? To what end?

Idries Shah poses an interesting point: are you asking a question because you want information or because you want entertainment? Want attention from your teacher?

Are you looking for truth or permission?

Are you looking for hope or facts?

Are you trying to change or stay the same?

And are you willing to pay the price? To put in the effort? Because if you want it, want anything, then the path begins to form. The road. We must ask these questions first. To know where we start. To know where we are going. Without that knowledge, with out truly exploring those questions we can never hope to navigate this mess. We must be honest. Lies will simply subvert our goals. We would never lie when asking for directions, and sticking feathers up your ass does not make you a chicken. Truth can be hard. Deal with it. Or don't bother asking the question.

I am sitting on a plane, waiting. Thinking. Searching for the right question.

Unfinished Business.

2010-11-26T10:02:00.002-05:00

it has been just over 3 years since i first started training in earnest, since i first visited the GYM JONES facility in SLC, utah. since i first saw in action what i had hardly even imagined possible. in those years there have been many workouts, many internal dialogues. i worked through many of the "standard" and foundation workouts, and while some were modified, i never quit. well, almost never. it was almost exactly 3 years ago when i took a 45# bar to the local track and gave it a shot. 4x OH walking lunges + 4x Push presses. 1 lap. not too bad right?

right...

i went maybe 50 yards, turned around, did maybe 40 and made a b line back to my truck, tail tucked and hands frozen.

i head out to salt lake city in 7 days, my 3rd time and am eager to learn, but i had some unfinished business to take care of.

i wasn't going to quit this time.

there was a minute where i actually thought it wasnt going to be so bad... and the first 50 m was alright, but, when the best you can say about the first 1/8 of a workout is that it is "alright" you are probably in for a long haul.

39:53. minor frostbite in my fingertips, and a touch of redemption.

and now, back to work.

Physical culture and body image

2010-11-24T23:05:00.005-05:00

working out... how narcissistic.

i work in a gym, i know. i see the "shirts" these guys wear, watch them wink at themselves in the mirror. the ego grows even faster than their muscles. hypertrophy. get big. get ripped. vascularization. six pack....

or for the ladies, making sure not to sweat too much. dont want makeup to run. trying to loose weight, but from the right places. not big, not strong, just "toned".

sterile.

i have been having an interesting e-mail conversation about challenge, exercise and body image... i think most people these days have body issues, and have developed their way to cope... some shirk challenge, choose to accept their bodies as they are. some fight, seek to exert control. diet, exercise, the right clothes.... it can get pretty messy.

i believe training for a purpose is a way to simplify the issue. to value function over form. to craft your body as you would a tool. to make it efficient. to willingly sacrifice certain traits to excel at others. to ignore what mass media has to say about appearance - what the fuck do they know anyway? to accept that time is finite, and we need to put our efforts where they will do the most good. I had severe body image issues in middle/high school, I believe there is a lot of power in physical culture, in watching the cumulative effect of will. not just physical changes, but mental ones. and as for physical changes, becoming connected with your body. being able to identify with each nerve ending, each muscle because you know how far you can push it and what it will cost in return. I feel you develop a deep enough relationship with your flesh and sinew and bone that no corporation or individual can shake it. I met a woman who was a fighter, her legs had purpose. I met an ultra-marathoner - her legs, hell her frame had an entirely different purpose. I guess when you have a goal like that, beauty images loose most of their power. there is a price to be paid and if you want to be a great climber, a great runner or a great biker it will take tremendous will, work and stress. and like age, these will shape your flesh. we become what we do. does it matter more to be "pretty" or to accomplish your goal? because they may be mutually exclusive. it is a choice, and in honoring that fact, consciously forgoing one to embrace the other it (I believe) dispels most of the fear and doubt. it becomes simple, and even a little easy.

i saw a woman at the airport in NYC this weekend, from 50 feet away i knew she was a fighter. she had cauliflower ear, a neck as thick as mine and you could see the definition in her legs through her jeans.she was an embodiment of countless hours of hard work and tough decisions. she was beautiful. she was crafted for a purpose through efforts of her own. function, in and of itself, is beautiful.

not to say athletes lack body issues, they are just easily put in check.

let reality be the judge, everything else is just noise.

Something has to give...

2010-11-10T10:17:00.004-05:00

its easy to talk. to give advice. to weigh in on risk and consequences when you will foot neither bill.

a few weeks ago i was talking to a good friend, weighing options, thinking aloud when she asked me - what would your advice be if someone else was saying this to you?

what would you say?

a decision was made right there.

i quit.

i believe it is healthy to work in different disciplines. to apply lessons and experience and truly feel how "all training is complimentary" but there is an addition to that statement... "to a point."

for the last couple years my time has been divided, i am a chef, a personal trainer, and a craftsman. i am fairly competent at all three, but not exceptional. there has been growth and lessons from one apply nicely to the others, but in recent months i have hit a wall. i have found the current limit of my attention and energy. things are stagnating, and something has to give.

after eight years, i left the chef job. my last steady paycheck. leaving the safety net. adding pressure. focus. giving things the time they need. the attention they deserve. its time to make it work. to pass or fail on my own energies. until the next evolution.

-b
owner operator
station515
four.chamber.forge

Growth can be painful.

it takes commitment,

not holding back,

and a willingness to stand alone.

contemplate.

execute.

Find the time.

2010-10-14T15:48:00.002-04:00

time is not found. it is made.

i used to not be able to find time to go to the gym. now, i make the time.

i used to not find time to recover properly. now, i make the time.

i couldn't be bothered to track my diet, my sleep, my heart rate. now i make it a point.

there are 24 hours in a day. 1440 minutes. each one is a choice. a step in a direction....

enough steps, and a path begins to form. where is yours going? is it were you want it to? is it where you tell people you are headed?

live deliberately.

and take some fucking responsibility.

or don't.

but if you don't, the only reason, the only reason, is that you don't care enough.

everything else is just noise.

live deliberately.

make a point.

-b

special thanks to Rob MacDonald and Rob Fusco for driving that point home.

the heaviest thing i own.

2010-10-12T13:53:00.003-04:00

weight is a funny thing.

how much does a wedding ring weigh?

or a newborn child?

there is significance. there is commitment. there is expectation.

nothing adds weight like the confidence of others.

nothing adds weight like feeling responsible for something that is not wholly your own.

this weight is emotional.

this weight is symbolic.

logically, we can ignore it.

we can choose not to give the symbol power.

but at what cost?

keep that logic. remain goal oriented...

what are the consequences of giving these symbols power?

how does the gravity, the emotional attachment, affect your behavior?

easy lives encourage laziness.

too much praise causes us to start believing it.

a symbol. a goal.

a reminder of whats important. of the price that must be paid.

that is commitment.

that is weight.

i am not married.

i have no children.

the heaviest thing i own is a few ounces of ring-spun cotton.

it is a symbol.

it is a goal.

it is a judge.

and it must be earned each and every day...

and i will be better for it.

the great depression.

2010-10-09T22:03:00.002-04:00

depressions aren't all bad...

depressions are the impetus for growth. forced into a situation where an indivudial must exibit creativity, self motivation, problem solving, and the willingness to work. the drive to out think, out maneuver, out wit and out work the twenty other guys looking for the same gig. there is no choice. improvise. improve. survive... or don't.

at least that was what my younger sister told her econ professor in geneva.

she (my sister, that is) works in africa. refugee camp in liberia, researching in rwanda. she has seen what it means to work hard. seen the creativity that is born from necessity. hell, there was a kid in africa who build a working windmill generator to operate a water pump out of garbage from looking at pictures in a book in a different fucking language.

hard work. determination. creativity.

i got to spend today at the GYM JONES facility in salt lake city, utah. part of a seminar, this is my vacation. this is my recharge. of all the things i learned today, or learned to see in another way, it is that thought of my sisters argument with her econ professor that is sticking in my head right now.

i am not training for any specific sport. i, frankly dont "need" to be fit. the nescecity is not there. that forceful impetus for growth. consequence. while we are not faced with the constant pressure of economic collapse (at least not yet) we have the choice to raise our expectations. we can choose to expect more from ourselves, from the people who surround us. today i was once again reminded ," we become what we do. and who we hang around."

this weekend is a moment for me to take a glimpse into a shared mental state. to see individuals who have agreed to expect more. to raise the bar. to become better... together.

that glimpse, that spark. it is something that resonates. something i can carry home and, god willing, set a few fires.

and there is still another day...

language is important,

2010-10-01T21:52:00.003-04:00

"there is no such thing as over-training, just under-recovery"
-scrawled in my seminar notebook, GYM JONES, august - 2007

language is important.

10 months ago i started working as a personal trainer at a 24 hour fitness facility. it wasnt my idea. i was asked to. that being said, i was pretty stoked. i picked up clients pretty fast, i was working 40+ hours a week. January and all. i was new, i worked the only way i knew, i did. i worked next to my clients. i pulled heavier weights, and i did it faster. just a bit. just so they would try and keep up.

it was great, i saw people improve, saw them struggle to keep the pace i set for them. it made me feel good that i could operate at that level for 12 hour days, and still hit it hard once or twice a week. the volume of training made me get my diet under control. made me appreciate sleep. got my Deadlift up another 15%. occasionally i worried about over training, but didn't see any of the red flags. i pushed on. i got stronger. i got faster.

then it caught up.

my joints started hurting, and while i am usually a bitter and contemptuous individual, i noticed i was getting annoyed at things i used to ignore. my right elbow and shoulder started to feel wrong. i went to see a ART specialist. active release technique. massage and movement. the doctor ran me through some ROM tests. she was not happy. simple diagnosis: over trained. fibrotic muscle tissue. lack of flexibility causing stress on joints. as soon as she pointed out my sticking point i knew ten reasons i was sitting on that table. i could see the holes in my training. in my recovery.

lucky for me nothing is ruined. just have to step back a little. make recovery a habit. use the tools given to me years ago. listen and remain vigilant. my shoulder still feels a bit weak, definitely not where i would choose to be a week out from a second trip to SLC. but i will savor it. remember this bitter taste every time i think i don't have the time to hit the foam roller or the money for a 3rd party assessment.

the question should have never been "am i training too much" but "am i recovering too little"

language is important. take responsibility.

recover.

-b

why...

2010-09-25T23:37:00.001-04:00

I remember a poster.

A simple picture, with simple words.

Let reality be the grindstone on which you sharpen your hatred.

Better yet, your fear.

Your will.

You must be willing to smash your dreams and grind them into dust, a fine grit on which to hone your tools. The better for cutting. Cutting past the bullshit. cutting past excuses. Cutting to the heart of the matter. The reason we push. The reason we suffer. The reason we refuse to glide through life on the well worn path. The reason we choose the hard. The hurt. The wrench.

because fuck him. Fuck them. That's why.

We work hard because we know we don't have to. We are angry because we know we could roll over with a whimper and people would tell us that its ok. We work hard as an act of revenge upon the pieces of ourselves that want to be average. We work to become more than what we are.

We work our tools. Flesh and soul. Fear. Anger. Love. Compassion. Parts of a whole. Tools we learn. Tools we use. Strength and flexibility. Power and endurance. Speed. Agility. Of body and of mind. Parts of a whole. Pieces. Reflections of the work we have done. Of the promises we have made, and the ones we have broken.

We work to take responsibility. To claim our birthright. To remove the useless material. To grind down the conditioning that was forced upon us. To hone our sense of self, and learn to respect the edge. This tool requires a deft hand. requires patience and restraint and the willingness to act at the required moment without hesitation.

This is why we work. This is why we fight. This is why we push. The pain. The hours. The price we pay. We are all creatures of our own making. We are dealt a hand, for better or worse, but it is how we play that exposes us for who and what we are. Our choices, not our gifts.

It is about definition.

And when the time comes, when the moment has consequences, we can stand and face them. Face them with the knowledge of a sculptor. Of an artist who has touched every piece. Who has handled and honed. Who has shaped each part with purpose. With knowledge and perspective. We can throw ourselves into the challenge, and regardless of the outcome, grow.

-the station.

raise the bar.

3rd party.

2010-08-25T14:23:00.004-04:00

i have been told from the beginning of my training history to see a massage therapist or acupuncturist once a month. to find someone good, let them now how and why i am training and listen to them. i was given this advice from people whom i trusted, people who have walked down the paths i wish to tread... i heard this advice and ignored it. it seemed like a good idea, but never seemed to happen. how could a massage be essential? i dont have the money. i dont have the time. maybe next month... 3 years later i am seeing a specialist every week. there were holes in my training, holes i was missing because i was focusing on others progress and pushing my health to the side. and now i am reaping what was sown.

seeing one of these specialists is a chance to learn. to ask what is out of balance, where is there excess tension, to get feedback. in anything, the most dangerous shortcomings are the ones we never see, never expect. every so often, get a second opinion. a test. see if what you are doing is having the effect you want and change plans accordingly. sometimes we have to learn the hard way.thankfully, my price seems small - and the lesson highly transferable... listen to those who have been there before, and "recovery" is hard work - and not optional.

we get comfortable at our own pace, cocky with our stride. that is until someone else takes the reigns, and sinks in the spurs...

2010-08-21T14:08:00.003-04:00

“I felt sorry for guys who packed into gyms, trying to look like how Calvin Klein and Tommy Hilfiger said they should...”

you have seen the advertisements - “six pack abs”, “get totally ripped”, names like beast,
tsunami, and x-plode - all promising to condense years of hard work into a shake or a pill.
where do people get the idea that they can buy results? that they even deserve the physical
manifestation of countless hours of blood, sweat, tears, and a level of determination that
borders on psychosis?

our body is a tool, and like any tool, form follows function. so have a function. train
for a purpose. make the hours matter. sacrifice. consequences will sharpen your attention.

work. work hard. work with people who will not accept anything less than your best. court
failure. find your limits and expand them. take the bitter pill of over reaching with the
knowledge that failure will teach you better than success ever will.

train yourself. take control. take responsibility. this is your life after all. how often
is “can’t” code for “never tried”. cut the bull-shit. make decisions. make moves. make it
matter. talk less, work more. work smart. what is stopping you?

it will hurt. you will survive. it will be inconvenient. you will survive. it will be
scary. you will survive. it will be hard. you will survive. keep at it, and you might
even live.

to live with a body, with a mind shaped by your own efforts. to be an individual, to know,
to own your victories and defeats. to be able to taste panic, to face doubts with a quiet
determination. to balance the world with the weight of our will.

that is our goal.

we are a collection of individuals looking to test the limits of our physical and emotional
capacity. we are athletes and artists, players and gamers. men and women of all fitness
levels working to strip away the glitz and posturing and get back to honest, hard work.
our aim is to create an environment where philosophy has consequences....

that environment is currently located in a secure private warehouse in madison heights.

we call it home. we call it “the station”. and we want some new blood.

if you want to work for a purpose. if you want to explore the deep end of “working out”. if
you are willing to smash the mirror, to risk who you are today for who you may become...

then we welcome you.

-the Station

group dynamics, pressure and pain.

2010-08-11T09:27:00.005-04:00

when an individual is first undertaking something at the edge of their ability it is often helpful to be surrounded by other individuals doing the same. it is good to have teachers, people who have been there before, and peers who are engaged with the struggle at a similar level. we are comparative creatures and benefit from the camaraderie of suffering. we can look around, and in that moment that we wish to quit can see that thought mirrored in our peers, and also see that they are still going. the group can drag the lagging individual up, force them to find ways to work harder, and smarter, and eventually overcome.

because overcoming is the point. most of us do not travel with a pack, we do not have the luxury of constantly being surrounded by honest and hard workers. many of us face our worst challenges with only the voices in our head to keep us company and that fact must be respected and reflected in out training. remember that the group exists to push you beyond yourself, to protect you and inspire you and to give you the confidence and the skill to exist on that level apart from everyone else. if your performance is hampered by training alone, than that is a sign of an imbalance and should be addressed accordingly. the group is a tool, a stage, a station... we do our time and progress. not that we should abandon our pack, just be sure you are able to stand on your own.

any way you cut it, 4 minutes under the slosh pipe starts to feel pretty lonely...

ideally groups are designed, comprised of individuals with certain qualities, qualities chosen to enhance the entirety, to balance and expose and encourage each member. the wrong combination of qualities can hinder growth, while the proper mix will bring a tangible force, a knowing. be mindful of your surroundings, and if you are lucky (and strategic) enough to build that community, take full advantage of it. embrace it. internalize it.

what purpose does your community serve?

what do you bring to your pack?

what do you take from it?

plan accordingly... act deliberately.

purposeful training.

2010-08-02T13:32:00.007-04:00

raw material

just as a carpenter may start work with an axe, and move to a saw, a rasp, a file and finally to scrapers and progressively finer sandpaper, each tool has its function, its order, and its appropriate time line.

there was a picture posted recently by the gym jones twitter feed (http://ow.ly/i/2QZO)

its a simple idea with profound implications. when an athlete is beginning, anything works. the more out of shape the individual, the more general this can be. the change from doing nothing to doing something is hard enough, and as long as there is proper volume (and dietary care) changes come rather quickly. as one progresses; passing the standard idea of "healthy" or "balanced" it becomes a quest for high level foundations, to be balanced - in excess. more care is necessary to correct minor (or major) imbalances caused by ones profession or sport, the training becomes more structured to solidify the athlete, to sharpen the tool. beyond high level foundation is specialization, in more technical arenas, the gym - in my mind - is primarily used to increase ones work tolerance and balance their training to allow the proper amount of technical work to occur. malcom gladwell and others posit that roughly 10,000 hours are necessary to excel at a task. hockey, running, even computer programming and hostile takeovers. it is the practice of technical skills that will get us to the next level. there are no shortcuts, and one finds that so called "talented" individuals simply logged those hours early. practice makes habit. the gym is supplemental, it is an enabler. time is finite. put it where it counts.

after heat, time, and appropriate pressure.

20100728:0730

2010-07-28T11:52:00.002-04:00

warmup w/ whip smash rotation, 60 seconds on, 30 seconds off. 2 rounds

workout:

p1. 10x deck squats (or 20x weighted sit ups)
p2. pushups or FLR
p3. ball slam

3 rounds

cooldown:
15yd bearcrawl
15yd walking lunge
15yd backwards walking lunge
15yd backwards bear crawl

20100726:0730

2010-07-26T16:42:00.005-04:00

listen to advice given from experience. it cost a great deal, but you are not charged for it.
-Idries Shah

a good discussion at the gym today - informational transferability. porting the problem solving techniques; from cooking to design, from the gym to martial arts, from poetry to relationships. there are common threads, lessons about compromise, about complications, about expectations. we can learn these underlying lessons that allow us to understand the greater picture, that flex between our passions and bridge gaps in our skill sets. in training we assign ourselves a task to complete, we create the parameters and go for it. in the thick of it we cannot waste time complaining about what should be happening, but dealing with what is. we must adapt. we must grow. we must be flexible. we must be committed. there are problems to be solved, and not enough time to make every mistake ourselves. learn from others who have gone before. squeeze every lesson out of your failures, and be stronger for having fallen down.

poet, teacher, swimmer, and inspiringly tough.

training takes many forms.

20100724

2010-07-24T20:11:00.003-04:00

welcome home.

20100721:0800

2010-07-22T08:06:00.002-04:00

warmup:

mini KB complex
3x TGU each side w/ KB
2x TGU each side w/ SB

deadlift form, relatively light and super slow

circuit:
45 seconds work, 15 rest - 4 rounds

2h KB swing
airdyne
deadlift
box jump (or step up)
slosh pipe overhead hold.

cooldown:
more TGU

typically i would not do deadlifts in a circuit, but the point of today was to get the athletes to keep their form despite fatigue, to challenge the tendency to slacken our standards as the task grinds on, challenge the idea of "good enough". perfect lifts only. if the form started to fall apart, the athlete was put in "time out" step away from the bar for at least 5 seconds before they are allowed to try again. i want the people i train with to snap into perfect form as a gut level reaction to the challenge at hand, and to know themselves, to know in their bones how far they can push it - when to pull the trigger, and when to pull the chutes.

kevin had fun doing TGU's with the medicine ball balanced in his palm, i think we will play with this more in the future...

also the pullup rig is up, bolts need tightening and mats need cutting, but it is standing. shelves to be built, library to be moved... there will be pictures soon. we should be fully online by august.

20100719:0730

2010-07-19T09:17:00.002-04:00

warmup: deadlift form

6 way BB complex:

6x each of the following - Deadlift + bent row + hi-pull + front squat + push press + back squat + pushup

30/30 KB swing (2 handed, heavy) / front plank

recoup and work OHS form (broomstick/empty bar)

30/30 squat/squat hold(thighs parallel) or wall sit

more OHS form

30/30 push press/Over head hold

cooldown w/ good mornings, windmills

bonus round: 30 seconds mountain climber, 30 seconds FLR, 30 seconds rest, 4 rounds.

the heaviest dumbbells we have at the moment are 20#, and i have been getting pretty steady numbers with them doing the 30/30 push presses so i tried with 2x36# KB's... and i got what i asked for. it was like the first time. it was beautiful. also there should be 2 deliveries today, a big one from Rogue Fitness, including a 14' pullup station with 2 racks for lifting, 360# of bumpers, another set of rings, a new bar and collars... as well as the rest of the floor. the library might get set today too, and the last few pieces from the garage move into the space. finishing touches (and pictures) later this week.

allegory.

2010-07-18T20:00:00.006-04:00

conditioning. flexibility. strength. endurance. power.

transferability.

the English language, from time to time, amazes me. i have been talking to many people lately about training, and it keeps coming back to allegory. if all you want is to work out, to "tone up" and maybe gain/loose some weight, than you can have it - you can take pills (that probably wont work) and "exercise" and be the exact same person you are today- except perhaps a few pounds lighter. or you can allow the lessons to move in you. make the choice. allow the work to slip past mechanical movement and into every corner of your being... just look at the language we use, conditioning. flexibility. strength. endurance. power. these are not simply physical traits. one can argue that the physical manifestation of these things is a reflection of our inner nature. a nature we cultivate every minute of every day.

a good coach must be a student of relationships. of the subtle interconnectedness of things. sleep, diet, strength, relaxation, determination, stress, risk, reward. as a student we must listen, examine and learn. we must be ruthless in our assessments. scientific in our approach. to deal with the situations as they are and not as we wish them to be. to find our signposts of collapse, and our driving force. to read them. to know them. to own them.

is it any surprise then, that the strongest coaches find themselves equally comfortable discussing philosophy as they do sport? that they, so often, see them as one in the same? that they find the edges, the spaces within us where we need growth the most. it is allegory. it is doing the physical work with the openness, the understanding of the mental and even spiritual implications. this is training at its deepest. this is taking a look at ourselves and asking "where am i, in relation to where i need to be". this is looking at a problem and formulating a plan. this is the relentless pursuit of effectiveness, in any field.

there are many individuals out there who exemplify this trait, a few i have met, many i have read, i am hopeful that there are even more to be found.

for the students.

for the teachers.

-b

self discovery.

not for the faint of heart.

20100717: 0800

2010-07-17T22:53:00.002-04:00

warmup w/ med ball

DL strength progression.

3x10 @ 50% 1RM
3x5 @ 60% 1RM
3x4 @ 70% 1rm
4x3 @ 80% 1rm
6x1 @ 90% 1rm

-b : 1rm = 385
pat: 1 rm = 300, bowed out after 80%
dylan: 1 rm = 285 (a while ago) bowed out after 70%

i had hoped to hit 10 @ 90%, but these six were dragging and my hands still feel like i have been falling on concrete for hours.

there were also a lot of OHS in the gym today, the DL's broke some people down, and some light overhead work helped to re-align posture and "stretch"

20100714:0800

2010-07-14T13:00:00.004-04:00

Clean and prep the new space, bumpers are on the way, pullup rig should arrive next week. 25 rubber mats are stacked in the corner (with 18 still to come) and 3 sheets of dry erase board. add that to the 2 airdyne bikes, C2 rower, homemade GHD, 1000 lbs of iron weights, barbells, kettlebells, dumbells, medicine balls, fat rope, rings, jump boxes, tires, slosh pipe, sandbags (25-85#) heavy bags - plus the library and the sound system. friday is move in day, and can not get here soon enough.

before:

20100712:0800

2010-07-12T21:16:00.002-04:00

kb complex: 10x ea

RTW (each)
Fig 8 (each)
slasher to halo (each, thanks mtn athlete)
1 handed swing (each)
hi-pull (each)
goblet squat
push squat
1 sided rack squat (each)
clean + press + windmill (each)
overhead squat (each)
push press
1/2 deck squat (or deck squat if you got it)
1/2 TGU (each)
Turkish Get Up (each)

then

snatch practice
TGU with sandbags

foam roller tutorial.

possibly the last workout at my house. a good day all around, becoming familiar with the tools, understanding the aches, finding reason in the pain. these people impress me. they dig deep, push boundaries, and make me seek my own ragged edge. to all who have left a small piece of who you were on my garage floor, i thank you.

later:
clean up new space, unload 25 4'x6' rubber mats... scheme...

recap.

2010-07-06T19:09:00.002-04:00

past sessions:

20100703:0800

5 ball slam
10 pushup
15 KB swings

11 rounds

borrowed from GYMJONES, an eye opener to all, especially heather (its her second time training with us)

heather: 15:36 15# ball, alternated 18/25 # kb, modified pushups
emily: 14:24 20# ball, 20# kb, some modified pushups
kevin: 14:34 25# ball, 44# kb, honest pushups.

in the early stage of athletic development, competition in the gym can help, before a student is comfortable with their limits and potential, it helps to pair them (or scale) to provide that extra pressure, as the individual develops, however, competition is best left out of the equation (or at least within)

20100705:0800

warmup w/ 6 way bb complex

30 seconds work, 30 seconds recovery w/ set # of squats, 3 rounds

airdyne
front plank
push press
right plank
sit-up
left plank
Knees to elbows
v-sit

30/30 push press

kevin - 10 squats per "rest", 240 total. 15# PP : 30, 15,15,15
emily - 7 squats per rest, 168 total 30/30's for "fun"@ 10#
-b - 20# pushpress: 40, 35, 20, 20

20100630:0800

2010-07-02T07:28:00.002-04:00

warmup w/ KB intro, basic drills

workout:

sandbag clean form

15 yd sandbag relay: carry all sandbags (3@25, 2@40, 2@50, 1 @ 65, 1 @ 85) to end of driveway, pile up, and sprint back.

tire drag : 30 yd
tire drag + 85# : 30 yd

the drags are interesting as they get heavier, quick small steps and a whole lot of leaning tend to keep momentum up and make for more efficient movement. perhaps next time we will chase the drags with some skipping, getting the athletes to throw their weight around more effectivley. in other news, the space should get painted this weekend, equipment coming soon, and pictures...

20100628:0800

2010-06-28T09:26:00.002-04:00

warmup:

3x20 squats
3x15 squat jumps
3x10 split jumps
3x5 tuck jumps
5x knee jumps

workout:
25x kb swing + 25x situp + 25x swing + 25x ball slam + 25x swing + 25x slasher-to-halo + 25x swing + 2:00 (accumulative) in front plank

then

500m row for time

-b 1:32
dylan 2:00
emily 1:58
joe 1:52
kevin L 2:07

rowing is interesting because of the variables, pacing and economy of movement.... hopefully everyone learned something today.

20100626:0800

2010-06-26T09:18:00.003-04:00

feeling pretty tore up still, sleep deprived due to a combination of too much training and too much thinking. couldnt resist trying out the new monitor for the C2 rower. 5x500m, focused on pacing and recovery(shot for 2:00 each) rowing is not as bad as i remember it, although i still need to try it well rested - and fast.

patrick stuck a PR on the deadlift - 300# at a bodweight of 143. legs and even grip are good but the lower back had a hard time staying in place... we have ways to fix that....

more thoughts from the naqshbandi order:

A person's value corresponds to the value he assigns to his time. If you perceive your time to be a worthless burden that you hope will pass away quickly, then you are a burden on the face of the earth, and it would be better to be under it than on it. Why? Because you wantonly squandered one priceless treasure: your vital energy. Now that other priceless treasure, time, is not like wealth in your hands but like an immense pile of treasure underneath which you are buried. Be judicious with your vital energy so that the value of time may become manifest to you. When you keep your time like a diamond you will be exalted in the eyes of people and in the Divine Presence, here and hereafter.

prayer.

2010-06-25T22:47:00.001-04:00

A Sufi of the Order of the Naqshbandis was asked:

‘Your Order’s name means, literally, “The Designers”. What do you design, and what use is it?’
He said:
‘We do a great deal of designing, and it is most useful. Here is a parable of one such form.

‘Unjustly imprisoned, a tinsmith was allowed to receive a rug woven by his wife. He prostrated himself upon the rug day after day to say his prayers, and after some time he said to his jailers:

‘ “I am poor and without hope, and you are wretchedly paid. But I am
a tinsmith. Bring me tin and tools and I shall make small artifacts
which you can sell in the market, and we shall both benefit.”

‘The guards agreed to this, and presently the tinsmith and they were both making a profit, from which they bough food and comforts for themselves.

‘Then, one day, when the guards went to the cell, the door was open, and he was gone.

‘Many years later, when this man’s innocence had been established, the man who had imprisoned him asked him how he had escaped, what magic he had used. He said:

‘ “It’s a matter of design, and design within design. My wife is a
weaver. She found the man who had made the locks of the cell door, and
got the design from him. This she wove into the carpet, at the spot
where my head touched in prayer five times a day. I am a metal-worker,
and this design looked to me like the inside of a lock. I designed the
plan of the artifacts to obtain the materials to make the key - and I
escaped.”

‘That,’ said the Naqshbandi Sufi, ‘is one of the ways in which man may make his escape from the tyranny of his captivity.’

there is much information hidden within ordinary things. the prayer had a purpose beyond what the jailers could see. it was instructional, instrumental, not the typical "prayer" we know in the west, not a laundry list of wants; book ended with praise and thanks, but a design within a design. a transformative process, for after the man escaped, he no longer needed the rug....

plans within plans, design within design...

20100623:0800

2010-06-23T15:21:00.003-04:00

warmup w/ heavy TGU, KB play

work up to 88# KB snatch, get re-acquainted with heavy weight over head.

tailpipe variant
p1. 30 cal on airdyne
p2. 2x KB racked, handles touching entire time.
3 rounds

-b (2x53#)/patrick(2x44#)
9:29

today was a rough day, too little sleep and too much thinking. i still hate the airdyne, and was suprised at how bad my legs hurt while holding the kettlebells. this particular test brought forth an interesting conversation, and one i have had many times, the psychological factor. standing there, holding kettle bells, your mind will take you to dark and ugly places. within the first five seconds of each half all i wanted is to be in my partners place. the grass is always greener. the hold is the interesting part to me. i like to leave that player alone. to give them time to traverse their own road to (emotional) failure. to know, to know in their bones that they can quit any time. that simply by NOT pushing with every inch the pain will stop. that they are in fact laying their flesh on the grindstone. we need to know that road, to read the signs and be able to drive it blind. we need to know how hard our body can scream for us to stop, and then keep grinding.

also, i signed a lease today. 1650 sqft. there will be more details in the next few days, but my hat has been thrown over the wall...

20090621:0800

2010-06-21T09:49:00.003-04:00

ROMS track

warmup w/ med ball bounce pass,

50 yd throw and chase + 50 yd bear crawl
fat rope climb (arms only, to bottom of goal post)
fat rope pullups, standard and uneven

the test:
starting under one goal post, run to the other while dragging fat rope behind (~66', around 50# dry, which it was not). coil rope, grab the opposite end and return to starting point, recoil rope. dont puke.

cooldown w/ 100yds of players choice. bearcrawl, broad jump, frog hop, burpee broad jump, walking lunge, throw -n- chase.switch @ 50yd.

dylan : 2:25
emily : 3:20
patrick: 2:21
kevin: 1:48
-b: 1:34

i believe the last time i did this test was 2 summers ago, it was the 3rd time in as many months and i trimmed my time down to 96 seconds (if memory serves me). the feeling of the drag is a bit like hill runs, but uphill both ways. patrick asked me if there was a trick, if pacing played a part, and i honestly dont know. this is a rare occasion where i feel its better NOT to use the legs for the first rope pull because they are going to need that little reprieve, for the last rope pull, use everything you have. its a great test to see someone hit a wall, it comes suddenly, and often with little warning, and depending how far along the athlete is, it can be one hell of a grind.

66 feet of rope can be one hell of a anchor.

after 200 yards, the legs may not be of much use.

and when that rope is nearly 50% of your bodyweight, the cost can be surprising...

the depth of relief as you get towards the end of the rope is something you can taste...

20100619:0800

2010-06-19T09:24:00.003-04:00

warmup:
5x slosh pipe zercher squats, walk ~8 yds, repeat 5 times

revisit deadlift form
1 arm 1 leg KB presses
revisit pullup form, kipping exercises, dead hangs
peterson step ups and entrance into Zercher squats from the ground

a day focused on rebuilding and refining technique. deliberate action, appropriate habituation. work smart, work hard.

20100616:0800

2010-06-16T10:13:00.000-04:00

warmup:
work up to heavy DL(got 405# off the ground, but couldnt seal the deal. 385# made it up slowly, but cleanly.)

5 deadlift @ 95 + 2x 36# kb on mini-monster bands
5x zercher squats w/ slosh pipe
2x each 1LDL @95 + 2x 36# kb on mini-monster bands

2x 20yd 4x OH walking lunge + 4x push press (sloshpipe)

20yd Kettle Bear crawl (2x53#)
20 yard overhead carry(2x53#)

1-6 box jump ladder @ 24"
or
1-6 step up ladder w/ racked KB

airdyne while everyone else gets a turn

1 minute max calories on airdyne

dylan:28
kevin:41
emily:26
pat:30
-b: 40

20100612:0800

2010-06-14T09:52:00.000-04:00

warmup:
deadlift + hang clean + front squat @ 95#, 1 triplet every 30 seconds for 10 minutes

workout

tailpipe variant

(computer for concept 2 rower is out so...)
p1. airdyne for calories
p2. fat rope tension on blue band (hold arms out straight with band taught but not stretched, when airdyne starts, pull fists to hips and hold on)

initial plan was for 45 calories, 3 rounds. actual work went like this: 45 cal first round, 30 cal second round, 15 for 3rd round.

this. sucked.

cooldown w/ weighted pullups and deadhang games (hang KB off band, dead hang w/ 96# bouncing beneath you)

20100614:0800

2010-06-14T09:48:00.000-04:00

warmup
med ball catch, mini KB complex, whip smash

workout:
"UFC" (un - fucking cool)

30 seconds work, 30 seconds rest(in most compromised position), 5 rounds. 1 minute rest, 5 movements

push press/over head hold
airdyne (30 seconds hard, 30 seconds less hard)
atomic situp/ v-sit
KB swing / dead hang
row machine (30 seconds fast, 30 less fast)
(bonus rounds)
squat / squat hold
ball slam / over head hold
mountain climber / FLR

results:
-b
push press: 2x20#, 30,30,30,30,20
airdyne: didnt set it right, i hate the airdyne.
atomic situp: 15,13,13,13,13
kb swing: 53# swings, ledge hang. miserable
row: rowing should have been worse, spent too much effort or form and ended up with a lukewarm pace...
(thanks to emily,)
ball slam: 10,10,12,10,11
(thanks to kevin)
mountain climber: 50,30,30,35,45

Who We are...who we are... part 1

2010-06-14T09:41:00.000-04:00

I was standing in a golds gym in bozeman, montana when a friend sidled up next to me; he nodded towards a couple of guys strapped into the pec-deck.... we had seen them here before, always working their routine; chest and bi's day, back and legs, shoulders and tri's. 4 exercises each muscle, 3 sets of 10 with a splash of cardio. same machines. same time... my friend, he nods towards these guys and asks me about consequences. he asks me what affect working on these machines, the same program day in and day out might have on a persons personality. linear movement. isolation. tracks. safety. how, he asks, does this affect their problem solving ability? he asks me if i think these guys are getting more conditioned than they are aware of. he asks me this, and walks away.

our conditioning determines our reality. a simple truth dropped on me that same week in montana. those simple words turned out to be the entrance into the rabbits hole. physical condition governs possible and impossible, separates game from sport from test from impasse. physical conditioning is the exchange rate in which we trade work for results. physical conditioning, however, can only get us so far. our mental and emotional (spiritual) conditioning governs how we see the world, how we react to stress, to joy, to competition and to failure.... we condition ourselves through language, through thoughts, through every unconscious action, we reinforce where we are at the moment. i guess the question is where do you want to be? it is so widely accepted that competition and sport is 10% physical and 90% mental, but does your training reflect this? do you have standards ? was that last rep "good enough"? what exactly are you conditioning? look to the alpine climbers for inspiration, 99% of a pull-up means you fell off the mountain and died. 100%, anything less is simply not. have standards. condition integrity. work smart. work with a partner. build trust and keep each other honest. learn that failing in front of someone is not the end of the world. that failing in the gym is better than failing in the real world. court failure, get to know your limits, the signposts of physical and emotional collapse. condition yourself to adapt to new situations. full range of motion conditions your flexibility. change directions. to go a little further than you once thought possible. develop a workout that actually scares you. just a little, just enough that you have to face the physical symptoms of panic. fear creates a clarity. a focus. savor it. experience it. control it. if you use all the knowledge you have, all the ass in your jeans, and a little grace from god you just might pull through. what, do you think, are the long term consequences of facing panic and overcoming it with hard intelligent work? what exactly are you conditioning? its not just what you do, but how (and why) you do it...

this is the 90%.

this is where philosophy has consequences.

raise the bar.

-the station.

* training does not exist in a vacuum, nor does the philosophy behind it. the work we do is heavily influenced by mark twight and the gym jones project (www.gymjones.com), the works of idries shah, along with mountain athlete (www.mtnathlete.com), PAST skills (www.pastskills.com), and countless others....

we get what we deserve, or at least what we earn.