Revisiting "Crossfit's Dirty Little Secret", rhabdo and too much can-do can do you in

A recent article on Crossfit, rhabdomyolysis and affiliates that push trainees too hard with catastrophic results started a firestorm, with people accusing CF of all kinds of things and CF devotees getting upset and defensive and accusing others of laziness, close-mindedness.  Both sides seem to lose sight of what the other is saying-that incidences of rhabdo are statistically higher among CF athletes in general but still very slight, and that CF if done properly (training in the movements, scaling and building up to full WODs if ever) does result in pretty impressive functional fitness.

I've always thought the Crossfit modality makes a great deal of sense-compound movments, body control/gymnastics type movements and aerobic and speed running.  I agree with their concepts-use our bodies as close to the way God designed them in realistic but challenging movements.  How often do you position a weight near your shoulders, sit down, and then have to repetitively press it overhead?  Of course, taken to an extreme like some do in hyper-competitve settings, any workout plan could be dangerous, and when doing an intentionally intense but short WOD this is magnified.  Anyone who has attempted one of the Hero WODs (named for military, LE and firefighters) or "girls" (WODs named for legendary female CF'ers cause these will crush your spirit and break your heart!) knows how badly they can break you down.  If you pushed far too hard on one of these WODs, tearing a muscle or connectivity tissue or rhabdo would be a real risk.

But scaling and competing only with yourself makes this less likely.  If I can do 5 rounds in an "As many rounds as possible" (AMRAP) workout the first time it comes up, the next cycle I shouldn't try for 10 or 15.  If I'm feeling good and pushing myself like I should, yes, I should do more than 5.  But this is no different than any progressive workout plan.  If I always ride the exercise bike for 30 minutes at level 8, do 3 sets of 12 bench presses with 135 pounds and 50 sit-ups, I'll be lucky to even maintain my fitness level, let alone improve.  One of the points of working out is improved conditioning, so if there is no progression our now more fit body will actually get less work from the same workout.  Of course this must take into account diet, rest, stress and age, but to a much less degree than we think.  If you've ever seen Master level athletes (40 or 50+) many haven't lost much-world class milers that continue to train through their 30s still run sub 4:05 miles at 41 and 42.  YIKES!

Here's a link to both the "Fitness in 100 Words" by Greg Glassman, one of the brains behind Crossfit, and a link on that page takes you to a longer "Fundamentals" document that describes Crossfit BY Crossfit.  I don't repost them here because I am not Crossfit certified or an affiliate and don't want to misrepresent my credentials.  I was a Cooper Institute trained and certified Navy Fitness Leader for many years but never took a CF course.

Here's another blogger's experience with rhabdo personally and lots of comments: http://fitfeat.com/blog/2011/06/03/rhabdomyolysis-if-you-exercise-read-this/comment-page-4/#comment-178866

You gotta have "go to" workouts!

Yesterday was a struggle to get into the gym.  I needed to workout, but life was trying hard to get in the way.  I knew the workout would help with the stresses I have right now, but still was kicking around whether to go to the gym after work or not.  I had my workout gear, I was near the gym, I had planned to workout, but....

That's where this post came from-I have a "Go To" workout that takes about half an hour, hits major muscle groups and ensures I get to the gym, get some work in, and get out.  For me right now it's the Stronglift 5x5 lifting workout.  Since I just reset my weights, I don't have to rest long between sets-a minute is enough currently.  When I'm lifting heavier that time extends, so in a pinch I'll make it 3x5 and cut the sets.  It also got another workout toward my goals added to the "done" category-getting the weights back up, getting my strength back up to above-average, and my points total for the Presidential Fitness Challenge going up!

At other times, my "Go To" workout was a quick bike ride on a 7 mile loop or a 1/4 to 1/2 mile swim, all of which were done at tempo.  Instead of thinking I had to have an hour (or more) to slog along in the gym, on a bike, or doing endless laps, the Go To workout needs to be something you enjoy, have the required equipment and facility/roads readily at hand, and can be done quickly and at high intensity.  You'll find it will clear your head, stress your body and revitalize both your day and your workout plan.

So what's your "Go To" workout?

How to climb better, run faster, swim more easily

Tonight I'm going to reference a physical truth used to illustrate a spiritual point and bring it back to apply to fitness and racing pursuits.  This isn't a "guest post" but does come out of conversations with my pastor over the past two days.  David and I worked out together for about 2 years and still challenge each other, and right now he is winning!  That gave me the idea for this post.

In Hebrews 11 there is the famous list of the "Heroes of the Faith".  Then chapter 12 opens up with a challenge based on all those heroes and uses the analogy of letting go of the weight of "sin" so we can run faster.  Like in the parables, a physical fact the listerners would know is used to illustrate a spiritual point.

But the physical truth holds as well.  David was talking with me about how much easier it is to climb on his bicycle now that he has lost over 20 pounds.  While we obsess about how much our bicycles weigh (or even our running shoes), he pointed out that as he lost weight over the summer climbing got easier and easier.  Even after being sick for a couple of weeks, he was able to climb better than in previous years.  It also was much less expensive to lose a few pounds than try to shed weight off of his bicycle.

I know I need to lose 5-10 pounds of fat and either replace it with muscle or just plain trim up a bit.  Fortunately (for me) the bike I'm riding right now has a 1000cc engine making the horsepower, not my legs!  But even pro motorcycle racers watch their weight!

So there you have it-a suggestion on how to climb better and run faster, plus my attempt to use a physical illustration of a spiritual truth and a physical truth.

If you can't get a workout in, at least be active!

This week has marked a high point-my first weightlifting session in far too long, but also a setback when the next visit to the gym was missed due to work hours getting in the way the day I was on the base and had my gym gear.

But the weird events you can log on the Presidential Champions Challenge fitness tracker reminded me that activity counts even when you can't work out.  The last two days I've bought lumber we needed for a fencing project.  "Lifting/Hauling" is a category on the fitness challenge, and while not as focused as a work-out, loading and unloading lumber uses whole body muscle chains, flexibility and a small amount of endurance.  I wish I could have layered a quick 5x5 lifting session on top of the "lifting/hauling" yesterday, but I did something, which is a step in the right direction!

BTW I'm now up to just over 21,000 points.  That puts me on the "positive" side of halfway to the first award, and a whopping 2.1% toward Platinum (1 million points).

Are you progressing toward your goals, even if in baby steps?  Forward momentum is better than nothing, even if you are "resting hard"!

Mixed results today, but encouraging progress on the Presidential Fitness Challenge

Today's diet can only be described as a "cheat day" even if not on purpose or scheduled.  I'm not on any kind of diet right now, but today would have blown whatever one I'd ever advise out of the water.  Polish sausage dog, diet soda (yeah, like that helped!) and the berry berry sundae from the Costco snack bar for lunch, a mini-Baby Ruth and a lemon oreo for a snack, and some leftover pasta casserole and two pieces of fried chicken for supper.

Hmm, nothing green, nothing raw, and plenty of processed foods.  Yeah, pretty much a "minus" day on "God's Diet Plan", or eating foods as close to how He made them as possible.

On an encouraging note, I caught up on some exercise and work entries on the Presidential Fitness Challenge website.  Considering all the ways to earn points, even without setting foot in a gym since starting to log in again, I'm THIS CLOSE to being halfway to the Bronze Award: "20097 points to your first award. You are 49.76% of the way there!"  So tomorrow I'll pass through the halfway point to at least Bronze.  I'll also be 2% of the way to the Million Point milestone.  Hey, we all started somewhere!

Third post from "The Powerlifting Pastor" on meeting the Standard

I pick things up, I put things down.

In powerlifting there are 3 lifts…squat, bench, and deadlift.  After years of lifting weight, I decided to enter a powerlifting competition for the first time December 2010.  I had been doing those three lifts for 20 some years, and of them I loved the squat the most!  So much so, that my celebration of my 40th birthday was to squat 400 lb, 40 times.  I spread the lifts throughout the day, and it took 7 sets, but I did it.

But this was 14 years later, and a real competition, with others watching.  For my first attempt, I went with 330 lb.  Not a heavy weight for me, but serious enough.  Three red lights.  I didn't go deep enough.  It felt deep, but it wasn't according to "real" powerlifting standards. 

I kept the same weight.  Three red lights again.  Close, but as the saying goes, no cigar.

Third attempt, I kept the same weight.  I hit depth, and got so excited I racked the weight right away.  Three red lights for not following commands. 

This was a full power meet, which means that you have to complete all three events.  At that point I could have been sent home, but they let me continue the meet, so I would get some experience.

When I first started lifting, I had a couple of people help me.  Because of comments from one of them who was just shy of getting his pro card in Bodybuilding, I know that my squats were proper depth in 1988 in Schweinfurt, Germany  The squat, a lift I loved to do, I had changed my form, and was not doing correctly anymore.  I had to work on what I had done wrong, and get back to the right standard.

I was ordained as a Pastor in the American Lutheran Church in 1983.  This denomination merged with two others in 1988 to form the Evangelical Lutheran Church in America.  There were lots of discussions in the forming of this new denomination about the authority of the Bible, and how we should speak about that, as well as other important teachings and practices of the church.

Over the years various things changed.  The "standards" of decision making slowly changed to be bureaucracy, culture, and a theological understanding of God and man, different from our roots, all of which centered on "my own conscience". 

Lutheran roots can be found in one of the great confessions of Martin Luther, " Unless I am convinced by the testimony of the Scriptures or by clear reason, I am bound by the Scriptures I have quoted and my conscience is captive to the Word of God. I cannot and will not recant anything, since it is neither safe nor right to go against conscience. May God help me. Amen."  The standard is not "my conscience", but "my conscience bound by the Word of God."

 The ELCA made a decision in 2009 that was contrary to the teachings of the Bible, and the whole history of Judaism and Christianity.  I struggled with these decisions.  But I continued to work within that Church. 

But ultimately, on this "lift" was three red lights. 

So, last year, I left the ELCA, and became a pastor in the North American Lutheran Church (http://www.theNALC.org).  It was not an easy decision.  Many things were right in the ELCA.  But being a disciple of Jesus is not a one-event or two-event reality.  It is the whole meet.

"Pastor Wally's Second Powerlifting Article"

Here's article number 2 from Pastor Wally Seibel on the fellowship of the iron and the faith:

"One of the greatest parts of powerlifting is the people I have met.

I Remember Dudley Cook at the March 2012 Chicago meet. He has a traumatic brain injury from Iraq (he was a tank commander).  Because of this, he needs directions written out to go shopping and even to do laundry. He has very little short or long-term memory. 

He completed his second squat clean, and good, but did not wait for the command to rack the weight.  This meant that he failed the lift.  He right away asked the judges why he got "red lighted".  The other lifters thought he was arguing with the judges. The comments among them were something along the lines of "he blew it.  He should just shut up and sit down."

None of them (or the judges) knew about his injury.  When they found out his problem, you could see the change in the lifters -- they had respect for him.   And one of the judges reminded him of the rules before each lift.  (Thank you Roger Gedney for that courtesy and consideration!!)

He needed to be reminded of the rules command before each lift. but still competed! Don't know all of the details of the repercussions of the brain injury -- except what was written down for him in a notebook that he carried everywhere with him. The notebook told people a little of what was wrong with him, as well as all those directions he needed, and a picture of his grown daughter, so he would recognize her when he saw her.

He was somewhere between 50 and 54...weight 81.4K. He finished with a 120K squat...85K bench...and 165K deadlift (380K total).  I haven't seen Dudley since, and I haven't been able to find him, even on a quick search on the web page available only to those in or retired from the Army.

Another person who comes to mind is Iosef.  Iosef is originally from Russia, and speaks with a thick accent.  At 78 years old, and weighing less than 70 Kilo (154 lb), he only benches.  He doesn't squat or deadlift.  But still, he continues to lift.

Then there is Paul Wrenn.  I did not know the name, but later found out that he is a legend in the world of powerlifting.  He is still competing at 66 years old -- but more importantly, he continues to work as a missionary in the Philippines.  He also goes to prisons, churches, schools and many other places, using a strong man and powerlifting show to share the gospel of Jesus Christ.  I met him and his family at the ADFPF Nationals this last year.  Two of his grandsons were competing as well, making this truly a family adventure.  One of his grandsons will be starting Bible college this year.

Before the meet, there were 8 or nine of us in a room.  I listened to the stories of powerlifting and family.  After a few minutes the conversation changed to our faith journey.  It was then that I found out what Paul had been doing for years -- and discovered that in the room were 3 other pastors. 

There are many different types of people who lift weights…but it is a joy to know that in many of the groups, there is a deep fellowship, not only of the iron, but as we share a love of God."

 

Thanks, and I hope to meet the "Powerlifting Pastor" someday, and I know I will!

Do you squat? I mean, really squat deep?

Over the past week, I've received e-mails from two different weightlifting writers I follow regarding how long Americans sit and the issues with our hips and backs this causes.  One had recently traveled to China, and was amazed how many people still squat all the way down ("glutemous maximus" to ankles!) while eating, chatting, waiting for the bus/train, or just to relax.

Relax.

Yes they are still flexible enough to fully flex both their knees and hips and relax for long periods of time all the way down.  Compare this to most Americans, myself included.  We sit with our hips and knees bent at 90 degrees or less for countless hours a day-8 hours or so at work, 1-2 hours commuting, then more hours at home either watching TV or using the computer.  How often do we get up, walk around, stretch and squat down?

Both the writers then pointed out the growth in back injections, narcotic pain medicine prescriptions and back surgeries.  How much of this is caused by our lifestyle, not true injuries?  How much unnecessary expense and damage to our bodies are caused simply because we don't use our joints the way God designed them to operate bio-mechanically?

If you read Wally's first guest post, he made a great point about staying healthy to both use his body the way God intended it to work (by lifting heavy things then putting them down) and also to be able to fulfill his calling.  We should aspire to do the same.

One thing to add to your workout if you don't do it already are deep-at least below parallel-squats.  Even without weights these are great for you in many ways.  First, it will counter-act the high amount of sitting most Americans do.  It also utilizes most the major muscle groups, which is great for overall fitness and health.  Additionally, you will become more flexible over time, have better balance and confidence in the utility of your body.

First Guest Post-"Why we do this" and a push-up I'm not sure I could do!

Welcome aboard to my first guest poster, Pastor Stephen "Wally" Seibel.  We met via Facebook, have chatted a few times about powerlifting, and life in general.  Then when I was looking through the list of Platinum President's Fitness Challenge award winners, I see his name!  Congratulations, and keep at it to that second award, Powerlifting Pastor!

He has written three articles for me to post.  Tonight I'm posting the first one and if you aren't a little scared when you search for the push-up handles he mentions, you're tougher than I am!

        "I pick things up, I put them down.  This is how I describe to my father the joy and passion that I have in powerlifting.  You might recognize that line from an ad for a gym -- which sees it as something that most people don't want to do.  But it is a joy that I have been doing for 26 years.  Well, not powerlifting as such, I have only been doing that for 3 years, but lifting weights.

I am also a Lutheran pastor.  This means that I have taught confirmation (religious instruction) to seventh and eighth graders for many years.  In the 30 years I have been a pastor, I have noted how these teens have gotten fatter and fatter.  And I am concerned for their future.  I am worried that they will not have a full and joyful life due to physical limitations.

Now I don't believe that weightlifting is for everyone.  It is an activity I love -- but it isn't for everyone.

I also sometimes do some bodyweight exercises.  One is pushups. Not just regular pushups, but a specialty pushups done with a balance challenged, done on  a handle with a 2 1/2" stove bolt on it (I made my own, but a web site that sells them is http://transformetrics.com/products/warrior-power-ts ). When I have done these in front of confirmation students, most of them have wanted to try it.  Interestingly, because of the balance question, 13 year old girls are much better at these then 13 year old boys. 

Over a few weeks, a few of them have had their dads make these for themselves, and start to do them on their own.

My conversations about doing something physical with these teens have focused on one thing -- find something you enjoy doing physically, and do it.  And if that exercise doesn't energize you -- find something else, and do it.  It could be running, walking, swimming, isometrics, weights, or a whole host of other things. 

Why is it important?  Because "I believe God created me, and all creatures.  He has given me body and soul, eyes, ears and all part of my body, mind and senses…He does this out of fatherly love and mercy…For this I must certainly thank and praise Him, serve and obey Him," (Luther's Small Catechism, explanation of First Article of the Apostle's Creed).  I have been given this body (mind and soul) to take care of, and use to serve God."

The President's Challenge website is back up!

After a couple of days without being able to log in, the President's Challenge Website is back up.  I was trying to remember everything especially as "home repairs" and "household chores" are fitness categories!  Considering I spent 3 hours painting motorcycle parts (details on how that project is going are in my other blog) and doing stuff around the house I might as well get credit for it!  I'm progressing along and am now 36.05% of the way to the bronze award and 1.4% of the way to the Platinum award!  WOO HOO at this rate I'll have to live to be almost 150 to get it....

But I need to ramp up a real fitness plan mixing 5x5/powerlifting (big compound movements) and high-intensity aerobics-more just for me, but getting the awards won't hurt.

Looking for guest authors

I've decided to ask a few folks to contribute and so far one has accepted!  So I'm putting a public call out for anyone who would be interested in writing one or more articles that I could post here in the Creation Fitness blog.

I don't mind you including links to your blog or website as long as you don't link/advertise products not in keeping with this blog.  Pretty easy there-no illegal drugs/supplements, no prohibited links, and please keep in mind I view fitness through a Christian worldview.  Does that mean I would exclude good advice from other viewpoints?  No, but does limit what I post and what I would look for in guest columns.

I owe one of you a follow-up e-mail and will send that later today. Other interested parties can comment or let me know via Google+ or Facebook.

Thanks for reading-