Random Thoughts from a Restless Mind

Sunday musings…

1) Technium. Science writer Kevin Kelly’s term for the “organism” that is our connected technology.

Once again, Asimov was right.

2) Signage. In this era of connectedness, where I can answer a question about the terminal from which my flight will depart or re-route my lost cabdriver, isn’t it fascinating that the sign on your building is still never lower than number 2 on the list of answers to “how did you find us”?

3) 3rd Space. I’ve been thinking about this a ton lately. We all have 3 spaces: home, work, and our 3rd space, that place we spend a substantial amount of the rest of our time. Howard Schultz, CEO of Starbucks, is quite famous for declaring that his coffee shops thrive because they become the 3rd space for so many of their customers. Having just spent a couple of hours killing time in a Starbucks waiting for a meeting I can certainly attest to this, at least in that rather large one.

For my folks and many in their generation the 3rd space was a club of some sort. My Mom and Dad have belonged to the same country club for 40 years and the majority of their social life has revolved around friendships made there. This kind of 3rd space need not be as fancy as a country club, though. Mrs. bingo and I were invited to a birthday party for one of our associates at a VFW outpost. When our friend walked in it was like a scene out or “Cheers”: everyone knew them there. Like my folks, that VFW has been a gathering place for this couple, a place for them to make and commune with friends.

One of the essential characteristics of a CrossFit Affiliate gym is that it very often becomes the 3rd space for its members and trainers. Everything about that must have come as a bit of a surprise to Coach, at least in the beginning, since his original business model was predicated on the close interaction between a trainer and 1, 2 or 3 clients. Indeed, you can see vestiges of these early teachings in the rising number of calls to return CrossFit training to something that more closely resembles what we’ve come to call “Personal Training”.

While I have a deep understanding of both Coach’s original intent when he discussed his earliest classes and the economic imperative behind at least some of the recent calls to move toward fewer clients paying higher fees, I think this would be a mistake if it means the death of the CrossFit class. Aside from the obvious, that CrossFit is simply a superior way to gain a general physical fitness, what has driven the explosive growth of all things CrossFit is this creation of a new 3rd space in the Box. While I don’t at all question the merits of one-on-one training, my bid is that this personal approach should be in addition to classic CrossFit workouts done in a group.

What we share in the Box is stronger than any differences that may separate us. Vocation, income, address…all of these things become irrelevant once we cross the threshold of the CrossFit gym. Like any true 3rd space we not only enter a zone where we are comfortable enough to be ourselves, but we exit this comfort zone in the company of friends and friendships that extend beyond the walls of the gym.

The magic may be in the movements, but the ability to bring together people from all walks of life into a new 3rd space is magical as well.

I’ll see you next week…

Comment – Posted by: bingo at October 25, 2015 7:26 AM

Transference is one of my favorite CrossFit topics, albeit one I’ve not touched on for a bit. Loosely defined transference is the effect of our particular type of exercise on aspects of life outside the gym that do not seem to be at all related to what we do when we train.

The most obvious examples are physical, of course. We train by performing full-body functional movements, and the more we do so the more the proper mechanics we demonstrate simply become just the way we move. You set your lower back before picking up even the smallest object, or send your hips back and load the posterior chain before you squat down to a low seat. I often smile when I catch myself doing this.

By extension, proper movement mechanics transfer to physical tasks that we do not specifically train or practice. A CrossFit Bingo athlete executed near-perfect Atlas Stone lifts at a recent competition despite the fact that CFB neither trains nor teaches classic Strongman exercises; her basic, classic CrossFit training transferred to the lifting of an “odd” object. Coach Glassman has been known to use the example of pistols (one-legged squats) in a Box making linemen who work in underground tunnels move better with fewer injuries, another clear example of physical transference of our physical training to our physical real world.

It is the non-physical effects of CrossFit training that are actually more interesting, in part because they were rather surprising in the early years of CrossFit. We willingly put ourselves into states of physical duress, activating the neuro-chemical process of the stress response system. Doing so actually trains us to handle all kinds of duress outside of the gym through a combination of a blunting of the physiological effects of stress (elevated pulse, increased breath rate, etc) and the continued psychological boost we receive by completing an arduous task. For example, in the OR a sticky situation almost never produces that sinking feeling in the pit of my stomach after 10 years of CrossFit.

Each time we come out of the “dark place” we so willingly enter when we have achieved proper mechanics and consistency and then seek intensity, we reinforce the notion that we can handle stress. We come to expect that we will succeed, and this transfers to other, non-physical stressors.

This, in turn, changes how one views oneself, and that is at the same time the most profound and most unexpected element of transference in the CrossFit world. Men and women alike enter the CrossFit gym and accept the challenge of the WOD. Along with increased work capacity across broad time and modal domains they quite often find an increased understanding of just how worthy they are. Where once they would automatically defer they now add their voice. No longer do they stand silent when someone belittles them, especially when that someone does so in an attempt to maintain unearned power.

No more. The achievement of an unassisted pull-up seems trivial, but not to the woman who initially looked at a pull-up as little more than someone else’s fantasy. She’s no longer going to cower when someone gets loud, and she’s for sure not going to back down if she’s the one who is right. Uh uh…she can do a pull-up. That victory transferred out of the gym and it matters.

That guy who stood as far back as he could in gym class in high school who just did “Fran” Rx’d for the first time ever? When he looks in the mirror he sees a totally different guy. He’s up front now, thinking about his next “Fran” and getting a PR, convinced that he is not only ready for that promotion at work, but that he is going to rock that bigger gig to boot.

Constantly varied functional fitness performed at relatively high intensity produces a type of physical fitness that transfers to other physical tasks we encounter outside of the gym. Frequently applied physical stress and the mental fortitude necessary to handle it creates a strong sense of self-worth and a deeply held belief that one can succeed. That one is worthy of success.

Seeing the transference of that is perhaps the most meaningful thing I have witnessed in my 10+ years as a CrossFitter.

Monday September 7th marked our 30th wedding Anniversary. My wife Beth has put up with her Lesser 5% for 33 years (many of my friends call her my”Better 95%”). Hence, our first trip to Paradise, otherwise known as Hawaii (and Beth’s 48th state visited). For years I’ve been teasing my father-in-law about Beth’s dowry, asking him when it was finally going to arrive. It turns out that Bob is a Timeshare maven, and we are sitting on the porch of one of his finds, watching the surf and waiting for sunset, our lodging an Anniversary gift  from my in-laws. Well played, Bob…well played.

How does that happen? How did it happen so fast? It seems like just yesterday, of course. Bright sunshine and balloons. Birdseed rather than rice (Beth was way ahead of the green curve–turns out, birdseed is good for birds). There was a week’s worth of fun on the front side with friends from far and near in town to play with us, followed by a week’s worth of fun in another version of Paradise making new lifetime friends. My bet is that Beth could fit in the same clothes she wore on the honeymoon; me, not so much.

In my day job I have the privilege of spending time with many couples who have celebrated 30, 40, 50+ years of marriage. It’s very affirming of the whole marriage thing, and puts out quite an optimistic vibe. From them I’ve learned that there is no one, true way to do that, to foster a marriage that lasts, so I can only tell you one way that’s worked so far: Beth and I have never stopped dating.

Sounds simple, huh? Might even be. Never stop dating. Perhaps the nicest gift Beth and I ever received was a phone number given to us when our youngest, Randy, was a week or two away from his grand entrance to the planet. Attached to that phone number were two teenage sisters who babysat our brood once a week, allowing us to have “date night”. Every week, come hell or high water, we had a few hours to put “mom and dad” on hold and just be the sweethearts we were so many years before.

Our world is littered with the empty shells of marriages lost to inattention. Consumed with the important and quite worthwhile tasks of raising children and making a living, it’s so often that first relationship, the marriage, that falls by the wayside. One day, after the chicks have flown from the nest, you’re eating breakfast and you look over the corner of the newspaper at someone you used to know and wonder who they are. No malice, just distance, a certain ennui of sorts.

Not for us, though. Tipped off to the risks of routine we simply extended our courtship. Once a week we made sure it was all about us. Pretty basic, actually. A couple of child-free hours holding hands. For us, the secret to 30 years of marriage, to happiness in that marriage, has been date night. It’s been wonderful, and Beth and I sincerely wish the same for each one of you who may have embarked on this journey.

Happy Anniversary to my Darling Beth. Here’s to 30 more.

Sunday musings…

1) Supercilious. What you call it when the punctilious escalate.

2) Fears. “I’ve started harassing the guards at the borders surrounding my fears.” How one of my patients has described her late-in-life efforts to get outside her comfort zone.

Everything about that is cool.

3) Volunteerism. In our world of ever-increasing transparency, willful or otherwise, how long will the phenomenon of volunteerism in support of any type of organization that generates revenue in excess of expenses be expected to continue? An obvious example is the CrossFit Games of course, but that’s hardly the only, or even the best example. In the sports world alone there are organizations that hold events on a nearly weekly basis that cannot be run without the toils of volunteers who work for the pleasure of being involved.

Think about it. Track and swim meets, road races, so-called adventure races, now and for as long as such things have been held. Heck, even all of those huge soccer festivals that dominate the weekends in my little corner of the midwest, run by volunteers and providing the revenue stream for the coaches of “elite” travel teams. Local fitness competitions run as a revenue generator by a Box owner. All kinds of stuff like that.

By no means is this phenomenon unique to the world of sports. In my day job I am a physician in private practice. As such I have provided specialty coverage and care for the ER at several local hospitals over my 25+ years in practice. This type of volunteerism was such a normal part of the medical landscape when I graduated that neither I nor any of my peers ever gave a single thought to why we did it. It simply never occurred to us that the hospitals could not function without our participation, nor did we ever really think about the egregious imbalance that existed in the deal, the docs so far on the losing side that the “D” in MD could have stood for “Dupe”. As the hospitals have grown ever larger, generating ever greater “excess revenue” by paying their employed doctors for work they still accept (and expect) from others, the volunteers have revolted.

I begrudge no one the pursuit of profit, even hospitals. Indeed, I have, and will continue to volunteer at events local and national for the same reason most other folks do: to feel a sense of belonging, to be a part of a whole. I might even continue to provide emergency coverage at the local hospital. Sometimes, though, I just wonder whether some tiny societal tipping point has occurred, disrupting the jewel that is the bond between organization and volunteer.

To offer your services without compensation one must believe in the mission of an organization or institution. That mission may be maximizing profit, and rightfully so. One should not find it surprising, though, when no one volunteers for that kind of enterprise.

I’ll see you next week…

Posted by bingo at August 16, 2015 8:02 AM

Sunday musings…

1) Iron. The iron is always hot. Be ever ready to strike.

2) Walker. “I’m a guy with a wife and two kids and a Harley. One could call me aggressively normal.”

I like that, but I’m also struggling with it a bit. I mean, do you have to have a Harley to be normal? And what about that two kids thing?

3) Navy. Rum, as you probably know, was the traditional spirit onboard ocean going vessels for at least a couple hundred years. Rum that is particularly strong, say 57% alcohol strong, is said to be “navy strength”. If you spill it on your gunpowder, the gunpowder will still ignite.

I like everything about that.

4) Grit. In a post on last week’s “musings” that nobody saw (it was caught in the filter TWICE) I ruminated a bit on opportunity in America in response to a link on FB offered by my CrossFit friend JT, and an op-ed in the Sunday NYT. For the second week in a row a commentator is taking up space on the first page of the Review section bleating about an indelibly institutionalized LACK of opportunity the U.S.

Sigh.

For whatever it’s worth, I’m not going to go back to that well here today (though I will in Random Thoughts for both of you who care) except to say that you can show pretty much anything you care to simply by cherry-picking your cohort. Instead, let’s take a look at the singular ingredient necessary to seize and take advantage of opportunity when it arises: grit.

What is it that produces vastly different work products, outcomes, from similarly situated and talented individuals? Why do two equally gifted athletes similar in every way achieve at different levels? How best to explain widely disparate test scores in math, for example, from the “best and brightest” students? There is something within those who succeed at the higher level that is somehow missing in the others, or at least missing the same degree of expression. It’s likely that there are a number of words or expressions that capture this quality, but I kinda like “grit”.

Grit begins with a belief in self, a sense of self-worth, of being worthy of success. Without this first step it’s rather easy to see how anyone might just give up before ever starting. Here, as my cousin Rick has pointed out, might be a true variable when discussing opportunity: those of us who grow up in a demanding family characterized by firm boundaries, unfailing support, and high expectations may actually have an unfair advantage. People with this type of upbringing truly do believe that the iron is always hot and that they are worthy and capable of striking. Without this foundation of belief in self it’s easy to see how one might look at the same iron and think only of how not to get burned.

By the way, this is why neither poverty nor wealth is a valid predictor for success. Think of people who grew up in dismal poverty and climbed to literally dizzying heights in life, or the opposite, scions of wealth who grew up to be self-loathing under-achievers. A look in the window of the former would find an atmosphere like the one Rick describes, one in which that deep belief in yourself is instilled. The wealthy family from which opportunity is squandered is more likely one in which little or no support is offered to a child, one in which the child is continually found wanting and told as much.

To have grit one takes this core belief and puts it into action. Angela Duckworth, professor at Penn, calls passion and perseverance the two actionable components of grit. You have to want it, whatever it might be, and you have to work at making it happen; the fact remains that the overwhelming majority of people looked upon as lucky actually worked their asses off to get that way. Perseverance might very well be defined as ongoing maximal effort. One who has grit might not necessarily get the best outcome, but it’s not likely to be due to being out-worked at that thing called “it”.

An important sub-category of perseverance is resilience, and this is the final core attribute to grit. Resilience is the ability to bounce back from defeat with faith intact to resume the quest for “it”. Think about what comes to your mind when you hear someone described as “gritty”. It’s someone who has a passion, a commitment and a willingness to work toward an achievement. More than that, someone you think of as gritty has faced adversity or moved on after defeat. No one has a straight line to success; the gritty move on, secure in the knowledge that they are willing and able to do the work needed to succeed.

Grit is passion and perseverance bookended by a sense of worthiness on the front side, and the resilience to overcome setbacks on the back.  Opportunity is wasted without it.

I’ll see you next week…

Sunday musings…

1) Spectator. I am missing my friends in Carson as Mrs. bingo and I must remain home for family reasons.

Reasonably sure Mike and Deanna have the whole med team thing covered without the eye doc, though.

2) Milestones. Are you on Linked-In? Among the automatic notifications one receives is the announcement of work anniversaries. For example, this year my connections were informed that I had a 10 year anniversary at SkyVision Centers (aside: huge upset victory).

This morning my FB feed informed me that The Daigle has been Facebook friends with so-and-so for 5 years. Like it’s significant.

I’m going with FB friend anniversaries as a Sign of the Apocalypse.

3) Size. You know the old saw: size matters. In certain settings saying this will set the audience a-twitter, in others it may make one twitterpated. Here, in CrossFit, but specifically while viewing the CrossFit Games, we are seeing that size does, indeed, matter.

I continually return to the classic treatise “What is Fitness” in CFJ #2, Coach Glassman’s seminal article introducing the principles upon which CrossFit has been built. Early in the article he references the differences in build, in size, between various types of athletes, singling out for particular praise those who run the 400 and 800M at the highest levels. Here, at this size and build, is likely to be found the prototype for the ideal expression of fitness as we define it.

What are you seeing this weekend as you watch the Games? What strikes me is the reinforcement of the concepts so elegantly described in CFJ #2. TheDaveCastro has once again put together a witches brew of tests that are revealing the importance of balance in training and its effect on size. Over-emphasize strength, and by doing so emphasize an increase in size? Gonna be tough to haul that extra muscle mass on both a run and 31 times up on a bar muscle-up. Sub-6:00 miles and flying through 100 pull-ups? The size you’ve shed would surely have helped in Heavy DT.

Some things are simply given and cannot be manipulated. The tallest and shortest competitors have all faired less well at the highest levels through no fault of training, for example. While you watch the final day of Games 2015, especially if you have followed this sport for awhile, pay a bit of attention to the changes in size of both the men and the women over the years. I found myself telling Mrs. bingo that so-and-so had gained too much mass this year, obviously over-weighting strength and with performance on other measures correspondingly suffering.

There’s a sweet spot when it comes to performance, one that changes if you value different outcomes. If we are talking about CrossFit and the CrossFit Games, the theoretic sweet spot was predicted years ago by Coach in CFJ #2. Finding the proper size that balances the emphasis among all of the essential characteristics of fitness is part of what it takes to win the CrossFit Games.

4) Change. While we’re on the topic of sweet spots, there’s probably a timeline over which there are optimal times to effect major life changes. For example, true entrepreneurship is quite rare after the age of 45 or so. Most people who are viewed as entrepreneurs don’t really start anything new, or even have any truly new ideas after that age. There are exceptions of course, but they prove the rule for the most part. If you ask them about their breakthrough most will say they are just now acting on something that came to them years earlier.

Which makes me want to ask those exceptions: “why now?”

Change is hard. Even evolutionary change (a catcher is turned into a 3rd baseman in the minors) can be gut-wrenching. The longer you wait to make that change the harder it can be to pull the trigger. Especially if change means leaving something that is OK, or good, or even great. Change is not any easier if you are leaving something less than OK or good, it’s just a bit more…I dunno…inevitable I guess.

And why 45? What’s significant about that mid-40’s thing? Probably the multiplying effect of 25 years of adult connections and the fact that every change you might make now imposes change on someone else I guess. You’re 20 and you walk away from a D1 track scholarship to pursue the CrossFit Games–pretty much just you in that equation. You don’t want to wake up at mid-life and wonder if you could have made a pro team, run with that invention, performed on Broadway, or earned a living as a writer. At 25 you’ll have years to bounce back if it doesn’t turn out. 45, family, comfortable job with a pretty clear and secure 15 years ahead? What a daunting proposition, to consider departing from good for only the chance of great.

Who’s to say which is the harder choice with the greatest personal consequences, to make the change or to walk away, forever unsure of what might have been.

I’ll see you next week…

There is a tension that exists between CrossFit, the strength and conditioning program and CrossFit, the Sport of Fitness.This tension is usually expressed in the guise of criticism of various versions of CrossFit programming. What’s very interesting is the lack of tension on this topic among the truly elite CrossFit athletes. If you look at their programming it looks like they are training to become…wait for it…really good at CrossFit.

Weird, huh?

What does that mean, anyway? Good at CrossFit? This is a perfect time for you to both re-read the seminal article “What is Fitness” in CFJ #2 and to recommend it to anyone who is either curious or unsure as to what constitutes CrossFit, and for the sake of this essay, CrossFit programming.

CrossFit is the pursuit of a broad, inclusive general fitness where fitness is defined as work capacity across broad time and modal domains. In the vernacular, CrossFit trains and tests us to move larger loads further over a longer period of time. In order to do this Coach Glassman has identified 10 Essential characteristics of Fitness as so defined, each of which needs to be equally expressed. Cardiovascular/Respiratory endurance; stamina; strength; flexibility; power; speed; coordination; agility; balance; accuracy.

Fitness as defined by CrossFit and Coach Glassman includes a precisely balanced degree of each of these 10 elements, with no one element being more of less important than any other. The CrossFit Games, and the athletes who take part, are simply an expression of the farthest right side reaches of the fitness Bell Curve. Look carefully and you will see that the events overall ask for equal competence in all 10 Elements; the athletes are simply better than the rest of us across the board. They get there because they do more work on all of the 10 Essential Elements.

While people who work off of CrossFit.com, and most folks in CrossFit Affiliate gyms, can assume agreement on the benefits of seeking Fitness as defined by CrossFit, this is not to say that either our definition of fitness or our particular way of seeking it (expressed through our CrossFit programming) is appropriate for every individual. Some people just like to run really long distances, while others are happiest when they lift really heavy stuff. Still others are interested only in the appearance of their body, and their entire fitness program is geared toward achieving a particular vision or visual. There is nothing inherently wrong with any of these desires, nor anything inherently wrong with the programming necessary to achieve these outcomes.

It just may not be CrossFit.

Because of this, the issue of programming is always on the table. Is there an optimal version of CrossFit programming? People take turns at supporting and denigrating the programming on the Main Page of CrossFit.com and in Affiliate gyms. Countless efforts are made to “improve” on the model you see on .com. Some of these alternatives make sense, while others in my opinion are not really alternative CrossFit programming but alternatives to CrossFit itself. Most of these, indeed most of the conversations in general, have to do with strength and strength training. Are you (is anyone) strong enough? Will CrossFit.com or another version of CrossFit make you strong enough?

The 10 Essential Elements found in CFJ #2, “What is Fitness” are also posted on workout 030530 ( ironically on a day when heavy Deadlifts were prescribed). Pretty much all of the conversations noted about programming revolve around the premise that strength is somehow more important than other elements of fitness. Reasonable people can disagree on this point, but as a premise in discussing CrossFit the notion that strength is a, or the, primary element of fitness has no standing. There are 10 elements of Fitness, each no more and no less important than any other if we are seeking a broad, inclusive general physical preparedness that we call “fitness”. Full stop.

Whoa, wait a minute there Darrell, aren’t you the guy who co-wrote an article called “Strong Medicine” introducing a programming alternative called “CrossFit Strength Bias”? Hasn’t your home gym programming had supplemental strength training per CFSB principals since it opened? Isn’t that statement there just a bit, oh, duplicitous? Forked-typing?

Nope. Not at all. You see, if you read the original article you will see that CFSB is one way to address a DEFICIT in strength relative to the other 9 Essential Elements, not a program meant to gain strength at the EXPENSE of the other 9. As such it, like some others, is a program for the masses, a CrossFitter who perceives a hole in his/her fitness that needs to be addressed, not at all unlike a CrossFitter who does supplemental work on balance or flexibility. Additional Element-specific work, be it strength or agility or whatnot, that drives continued balance and improvement in all 10 Elements is very much CrossFit. All versions of CFSB (we are now trialing a new protocol) are designed to be one way to address this imbalance. There are others that you may enjoy more (Wendler, Westside, etc.), and just like having personal goals, there is nothing inherently wrong with another supplemental strength program as long as it works without the need to sacrifice other competencies.

Whether you are looking at members of a CrossFit Box or competitors at the CrossFit Games, CrossFit is outcome based. The outcome desired is a broad-based fitness comprised of equal quantities of each of the 10 Essential Elements. What goes into the left side of the hypothetical Black Box should produce “Work Capacity Across Broad Time and Modal Domains” if the Black Box is a CrossFit athlete of any type. An increase in your Deadlift brought about by concentrating on strength training at the expense of cardiovascular/respiratory endurance will be accompanied by a decrease in your 5K run time and vice versa. This may be precisely in line with your goals, but it is not CrossFit as defined by Coach Glassman and expressed at its limits by Games athletes.

Programming for CrossFit should be aimed first and foremost at CrossFit outcomes. What you find on CrossFit.com, and what you should probably expect to find as the primary goal in an Affiliate gym, is programming that seeks to balance all 10 of the Essential Elements of Fitness, increasing all of them in an effort to produce increased work capacity across broad time and modal domains.

A demonstration of CrossFit programming will be available in a couple of weeks online and on ESPN. It’s called the CrossFit Games.

1) Droll. Troll who spent some time at Second City.

2) Pressure. “Pressure is a privilege.” Billie Jean King.

Perhaps Ms. King means that “pressure” is felt only by those who participate in an activity by choice. Those who have no choice feel no pressure because they simply do what they must. War. Poverty. Disease. Little or no time or energy for pressure. One must simply do.

Lots of layers to explore in that little gem.

3) Joy. “Take a chance on joy.” Saw this about 7 times in the last 24 hours in 7 very different places, 7 very different ways. Must be a sign.

Seriously, why not?

4) Profit. We ought to understand that the first priority of any business is to stay in business. The overarching priority of every business man/woman is to keep their business open. We should never be surprised when the true owners of a business make this the desired outcome of their strategy, and IMO we have no standing to criticize any legitimate business that does so.

We are, however, free to be surprised by their tactics.

5) Authenticity. Several friends and acquaintances checking in from travels afar this morning have me thinking. What constitutes a culturally authentic experience? Serious question. The follow-up, of course, is who gets to decide on behalf of a particular culture whether or not said experience was indeed authentic?

There are more questions in this bucket than answers, at least from me I’m afraid. As one not of a particular culture, is it even possible to have an authentic experience? Is the simple fact that one is without cultural “chops” nullification of authenticity? At a distance, reading about a particular culture for example, what makes it possible to have true empathy with a character? To have an authentic experience by proxy, as it were?

I am by nature a curious being, constantly on the prowl for knowledge. As I age I find that my thirst for knowledge is quenched more by experiences gained than by the acquisition of skills with practical application. It’s a search for enrichment, I think, more than a skill set. Perhaps adding a requirement of authenticity is unnecessary, even a bit precious or presumptuous. Is it even possible for a child of the unoppressed, barely burdened American middle class capable of experiential authenticity? Dunno.

In the end it probably doesn’t really matter, eh? The take home message, at least for me, is simply to seek experiences that are outside my own cultural silo. To do so respectfully, and in a way that they are as close to authentic as they might be, in order that I may then expand my understanding of cultures ever further from whatever may be my own.

Maybe–just maybe– that’ll make the experiences authentic enough.

I’ll see you next week…

CrossFit HQ just published the CrossFit Games ticket information. Pretty exciting. Now that Games Open 2015 is complete, we , and trust me, everyone in every Box is gonna start thinking about how they will prepare for next year’s Open experience. Really. There are some very high quality CrossFit sites with a proven track record of producing CrossFit Games competitors who are publishing supplemental training programming for 2016 Open Athletes. Heck, I’m “borrowing” some stuff from Ben Bergeron (thanks Ben!) for my son Randy’s Box. Innumerable FB threads and blog posts host spirited discourse on “Competition Training”. Too much/too little. Goldilocks is lost in the forest of Open training.

Fear not. I am here to guide you.

Why do you do CrossFit? This is a proxy for “What are your goals?” It’s really that simple. Really. That’s not to say it’s not hard, though. You must sit yourself down and have that little chat. Why am I doing this? What is the outcome I seek? It goes back to Coach Glassman’s Black Box theory of research: define the right-side output you want and keep changing the left-side inputs into the Black Box (YOU!) until you churn out the desired result. Fuel. Volume. Technical emphasis. But it all starts with knowing what you seek to achieve.

I’d like to introduce a concept from my day job (with attribution to Mark Sisson for reminding me) that applies here, especially when it comes to the siren song of CrossFit and other fitness competitions: Minimum Effective Dose. That amount of left side input that is the lowest amount of whatever–lowest dose–that will produce a desired outcome. How much food and what type. How much training. How much time. Unlike above where we do not know what talents we may or may not possess until we have completed the Crossfit Open, we know exactly how much time we have in every day, and we have a pretty clear idea about what else must be accomplished in our lives outside of CrossFit. You know, stuff like your day job, napping, nookie and such.

Whether you are a Games aspirant, a Regionals shoo-in, someone who routinely competes at a local level, or the rest of us just trying to ensure that we will be able to get up off the loo when we are 80, this is a concept that you should embrace. Start on the right side of the Black Box that is you and define a set of goals, outcomes. Seek to find the MED of the CrossFit Prescription (WOD, skill work, nutrition, recovery, etc) that maximizes the likelihood of achieving those outcomes while minimizing negative results (injury, lack of balance, life losses due to inattention to other priorities, etc.). Relentlessly re-evaluate your own MED in light of both your desired outcome and other essential priorities, putting equal emphasis on both the “Effective” part and the “Minimal”. While not particularly easy, it really is that simple.

I have long held that the most important competition in CrossFit is actually the one you wage with only yourself, the battle to be a better version of you tomorrow than you were yesterday through your efforts today. The Minimum Effective Dose is as personal as any other part of you vs. you.