Gym vs. Box (Part II)

Welcome to my favorite box and the place I call home! Welcome to CrossFit Monrovia- The Energy Lab, widely known for our enthusiastic energy and bright orange t-shirts throughout the CrossFit community.

Join me on a quick tour!

Notice the front doors are very different than a typical front door. back and forth through. Plan on joining a CrossFit? Better get used running through these doors, as you will pass through them multiple times with every workout you do. And look, like no other gym, members are already waiting for us to come in and join them in a workout.

But before you come in, you must learn the lab rules. Just as every gym has its rules (proper attire, using a towel, etc), so does this box.

These rules include (specific to this box):

Rule #1: We insist you speak your mind! Swearing is acceptable.

Rule #2: Keep an accurate count. If you “scale” or reduce reps/load, fine, just be honest and inform the instructor.

Rule #3: It’s best to leave your ego at the door. It’s likely to get trounced if you don’t!

Rule #4: Introduce yourself to all newcomers, as they may need to revive your unconscious body later & “hey dude, wake up” is so impersonal!

Rule #5: There is no “dress code”; dresses are optional. In fact clothing is optional, however other members may rescind your right to strip down, if you don’t measure up.

Rule #6: Arrive early for your class & stay late to cheer for others.

Rule #7: If someone passes out or vomits don’t worry, this is considered an acceptable form resting.

Rule #8: Lying flat on your face, unable to move in the middle of a W.O.D., can be considered “scaling”. Lying flat on your back, unable to move at the end of a W.O.D., is considered normal.

Rule #9: You must brag about your workouts to friends, family & complete strangers.

Rule #10: You can scream, yell, swear, shout, cry, whimper, grunt, bleed, puke & pass out…Just don’t quit!

Rule #11: Please clean your equipment, your DNA is not as desirable as you think.

Now that you know the rules, you will be able to enter and join other members in a WOD, like you have always been a member of the energy lab.

As previously mentioned, this is the large open space that is available to you and all your workout needs; the walls lined with all the workout equipment you could ever possibly need, and all the workout equipment you never thought you would need. This is where you will do all of your W.O.D.s, whether you are doing olympic lifting, rowing, box jumps, using kettle bells, dumbbells or wallballs. This is the space in which you push yourself beyond

your perceived limits to lift more, and to move faster, and be stronger. This is where you will push yourself to work so hard, that you will practically kill yourself to get on the numerous boards posted on the walls to be number one in each and every named workout.

Now go out and find your box, walk in with confidence, and join in on a workout with them.

Gym vs. Box (Part I)

Crossfit gyms are no ordinary gyms. In fact, they are called boxes. “Gyms” and boxes are very different, from the types of workout to the equipment to the people to atmosphere.

For example, when you walk through the front doors of a gym for the first time, you have to wait a few several seconds until someone is ready to help you. After informing them that it is your first time, they find you a “trainer” to walk you through the gym and give you a tour of their facilities. They make sure to point out the cardio area filled with rows of treadmills and bikes, next the machine area, followed by free weights in which every wall in covered in mirrors, in which the majority of people are checking themselves out as they workout.

Upon the conclusion of your tour, you are pulled into a small cubicle/office in which you discuss your membership plan. After working out there for a number of months, you find that you have been working alongside the same people and do not know any one of their names and that you all look the same as when you started.

Now, walk into a box. First difference is the front door, not really the typical glass door but rather one or two garage doors. You walk in to this large open space and notice there is music blasting as people finish up their workouts and are passed out on the floor, trying to catch their breath. As you try to take everything in that it so drastically different from your typical gym, you are immediately greeted by a person who has just finished their WOD. Two seconds later, a trainer runs over to you and introduces themselves and asks if you are here to take part in a WOD. Slightly frighten and shocked by all the differences, you say you just wanted to check it out and find out more information.

Shortly afterwards, a member of the box that has just finished up comes over to your side and introduces themselves and starts up a conversation. As you try to take everything in, you notice the large amount of pull-up bars, rowers, open weight racks, wall balls, boxes, rubber bumpers, barbells, kettle bells, rings, ropes, and that the walls are lined with dry erase boards rather than mirrors. On these dry-erase boards are workouts with lists of the 10 fastest men and women, and their times.

A trainer then explains what a typical workout looks like and takes you through an introductory workout, showing you the proper technique for each movement. 3-2-1-Go. You start your workout. After only one minute into it, you are already regretting eating breakfast. Not too much later after you start, a group of people you have never met before are cheering you through the next five minutes of your workout. Finally, the horrible 10-minute workout is over, as you lay exhausted in a pool of your own sweat. The trainer asks you how that felt and offers to join you on a walk around the block to get some fresh air and regain consciousness.

Once you return to the box, you are told you are free to stay and hang out. The next day, you wake up and you know you got a good workout yesterday because you can barely reach the phone fast enough to answer a call from the trainer asking if you are feeling okay after the previous day’s workout. You have made your decision; you are joining Crossfit.

Or at least this was the experience I had. Being back in my home box, I was quickly reminded of why I love Crossfit. As I returned to my box for the first time, back from school for break, I was immediately greeted by hugs and smiles, from old friends and new faces. I challenge anyone to walk into a box and not have a good experience. In saying this, I must say, do your research, every box has a different style and atmosphere. Find the one that is right for you.

McDonald's McRunner

In 2004, Morgan Spurlock starred in the movie “Super Size Me”; which followed his 30-day conquest to eat only at McDonalds establishments for breakfast, lunch, and dinner. Joe D’Amico, 36, from Illinois plans to follow in the footsteps of Spurlock.

D’Amico has decided to combine his love of running and McDonalds by eating only McDonalds foods for 30 days in preparation for the Los Angeles Marathon; and all for a good cause.

D’Amico plans to donate $1 for every fan of his McRunner Facebook page, up to $2,500 (which currently has 2,380 fans), to the Ronald McDonald House.

In total, D’Amico has currently raise $3,355 of his $5,000 goal. You can follow him, his accomplishments, his meals, and the status his runs on his blog.

D’Amico’s goal through this challenge is not to make a statement or prove anyone wrong. He is simply combining the things he loves into one.

Currently, D’Amico has not noticed any changes or weight gain; however, he is running 100 miles a week.

“I’ve been eating McDonald’s since I was a kid. In a way, I’ve been practicing for this my whole life,” D’Amico said to the Chicago Sun-Times.

The LA Marathon will take place on March 20, starting at Dodger Stadium and ending the 26-mile trek in Santa Monica.

My Challenge to you: Become a Facebook fan of McRunner!

Running Barefoot

On my high school cross country team, every week when we practiced at the park, we would run barefoot. It was not that one day we just forgot our shoes or that we decided we did not want to wear them anymore, we ran barefoot because our coach told us to. While the cool grass did feel good beneath our feet, and our legs felt a lot lighter and moved faster without shoes on, the reason behind this decision was that running barefoot is actually good for your running form/technique. Running barefoot helps prevent injuries, build leg strength, and ensure proper form (by landing mid-sole, rather than landing on the heels, reducing the impact on certain areas), and distributing pressure over a greater area.

Only recently have companies began to pick up on the benefits of running barefoot and have attempted to create a shoe that would emulate running barefoot. Examples of the new minimalist footwear include the Nike Free, Newton All-Weather Trainer and Vibram FiveFingers.

So I end this post by asking: Do you own any minimalist shoes to simulate “running/walking barefoot” or do you just run barefoot?

Athlete Profile: BMX Pro Nicholi Rogatkin

I met Nicholi Rogatkin after watching him in the 2009 NIKE 6.0 HB BMX PRO. I was astonished and amazed to see him at the age of 13 throwing out tricks with riders who had been riding for a lot longer. Nicholi is currently a freshman in high school in his hometown of Boston, Mass., whose extra-curriculars include competing professionally in BMX.

1. When is your season?

Nicholi: Year round with a little break in the winter

2. How do you get in shape?

Nicholi: I keep myself in shape year round doing all other sports (basketball, hockey, wake boarding, snowboarding...)

3. What do your practices consist of?

Nicholi: I like to learn new tricks, so I ride a lot my backyard ramps and Woodward Camp.

4. Do you do any other training?

Nicholi: Nothing special, but I love to do all sports in general.

5. What does your average week look like?

Nicholi: I go to a regular school, so a lot depends on school homework (I'm trying to stay in “A” range). I get 4-5 hours during the week plus 4-5 hours on weekend for sports, unless I have to travel for a contest or show.

6. What kinds of events/contests do you compete in?

Nicholi: I love to travel, so any time I get invited to events I jump on it. I've traveled through most of USA and Europe.

7. How do you prepare for an event?

Nicholi: I'm trying to spend more time doing what the event is going to be about (Dirt Jumping, Mini Ramp, Mega Ramp, Park). No special rituals.

8. What is your best or hardest trick? How long did it take you to nail it?

Nicholi: Backflip superman is cool. Double back flip is the scariest. Usually it doesn't take long time to learn a trick as long as I'm ready for it.

9. Are you working on any new ones?

Nicholi: I started to try more technical tricks - they are really fun.

10. When was your best competition?

Nicholi: I placed high in few Pro Contests, but no big wins yet.

11. How long have you been riding?

Nicholi: Since I was 5, so about 9 – 10 years now.

12. What has been your most favorite experience while riding for fun or in competition?

Nicholi: My next two events are my favorite. Masters of Dirt is an intense show in an arena with 10,000 spectators and FISE is an extreme sports festival in south of France with the best fans in the world.

13. Who is your favorite athlete?

Nicholi: I looked up to Jamie Bestwick since I was 7 years old. He's not only a good rider, but he has a great attitude towards the life in general.

14. What is your motto?

Nicholi: You can't accomplish something if you don't want it.

15. What is your goal (with BMX)?

Nicholi: I don't make big goals with BMX. I love to ride my bike, it takes me places and I really enjoy it for now.

16. Any advice?

Nicholi: Know what you have to do and do it, but you have to love it.

Nicholi Rogatkin will be competing in the 2011 Masters of Dirt in Vienna, Austria the second week on March, and in FISE 2011 in Montpellier, France at the end of May.

*Interview was conducted via Facebook

Bicycle Motocross (BMX Freestyle)

With winter passing and spring close to blossoming, we are getting our last few runs on the slopes in before the sun takes over as we switch gears from winter action sports such as snowboarding and freeski to focus on wake, surf, skate, and BMX.

Like most sports, BMX requires motivation, determination, courage and attention to detail. BMX riders are incredible to watch on TV and live. They manage to ride down/up an insanely high ramp, throw their bodies in the air with their bike, flip them and their bike, and hope the pull of gravity is not stronger that day as they have just seconds to turn right side up and land on their two wheels.

Every time I watch a rider compete, I wish I could go out, hop on my bike, and do those same tricks. Unfortunately for me, to be a BMX rider, you must be incredibly fit, daring, skillful and talented, and have the right protective gear and equipment. And Lord knows I am missing of few of those requirements and have the hospital visits to prove it.

Nevertheless, the question is, in competition, how do you determine the winner? Unlike most other sports, there is no finish line to tell you who came in first or who scored the most goals. Instead, BMX riders are awarded points based on the tricks they throw out on the course. The problem with this is that judging and the amount of points awarded is a matter of personal opinion. While there are some criteria, such as technical difficulty, style and execution, air, fluidity, consistency, combination and variety of tricks/maneuvers, and use of the course, the extent to which these create a consistent standard of judging is limited.

As this sport gains popularity, and as more amateur riders emerge, this topic is beginning to draw intense attention/controversy, putting pressure on those running events to set criteria and find ways to make it even more fair without setting prerequisites and judging criteria that limits the progression of the sport.

Decisions, Decisions

Nike. Vibrams. Adidas. Lululemon. Asics. Brooks. Saucony. Champion. Puma. VS Athletic. Vans. K-Swiss. Under Armour. New Balance. Converse. Mizuno. Reebok. Skins. Athletica.

Walk into any sporting goods store and you are given the option of choosing from a variety of brands, whether you are looking for shoes, socks, a jacket, tennis balls, backpacks, spikes, baseball bats or any workout attire. But how do you know which brands are the best? Should you be looking at cost? Comfort? Style? Quality? Practicality?

Fortunately, many companies are combining all of these aspects in designing workout clothes. In fact, many studies show that if your clothes are stylish, you will be more likely to workout. In “How to Wear Workout Clothes” by Jae Ireland, we are told that proper workout attire can determine whether or not we have an effective workout or if we have a workout that leaves us frustrated and unsatisfied.

Some tips include, buying workout clothes that breath and are easy to move in, buying clothes that are stylish and make you feel good about your body, investing in high quality clothes that will last even if they are a little pricier, and wear the right clothes for the specific type of fitness.

So when you are out comparing the brands and the technology behind the designs, remember to get something that suits you.