Category Archives: Uncategorized


I hate feeling helpless.  I assume I am not the only one.  I think most people hate that feeling.  Of course, we all make this problem worse by outsourcing so many of our daily needs.  I think ultimately giving our power away to other people can contribute to feelings of helplessness if we let that outsourcing go unchecked.  Some of this outsourcing is justified by the “convenience.”   Most people don’t cook because it’s easier to order in.   Sure it can be much easier and often more fun to order in and easy to justify the increased cost because of the time saved: time being a more precious commodity than money.  However, the real costs are often hidden.  We rarely get the healthiest foods when we outsource to third-parties so we pay for that food (partially) with our health.

Along with the poor health comes the feeling of being helpless to stop the problem.  Many people complain that “it’s too hard to eat healthy.”  It’s not too hard, unless you don’t know your way around the kitchen.

Another common problem is that people rely on experts to take care of all basic needs.  I know as a person that grew up in New York City, that when I take my car into the mechanic, I am totally at their mercy because I don’t know anything about cars.  My car maintenance skill set includes: filling it up with gas, checking the oil, changing a flat tire, replacing wiper blades and fluid, and changing lightbulbs.  Beyond that I am helpless and at the mercy of the mechanic.

When it comes to human body maintenance, most people have an extremely limited skill set: they can fuel it, clean it and drive it really fast and hard.  When it comes to the human body, I consider myself an expert driving instructor as well as an expert mechanic.  I refuse to feel helpless when it comes to the place I spend all my time.  Not only do I want to teach people how to drive their bodies better, I want to teach them how to perform the basic maintenance on their bodies so they don’t have to rely on experts.

Coach Greg Glassman is fond of saying,  “I’ve got an analogy for you. Physicians are lifeguards. Trainers are swim coaches. When you need a lifeguard, you need a lifeguard, not a swim coach. But, if you need a lifeguard, you probably needed a swim coach and didn’t get one.”  My goal is to be that swim coach for people.

The Mind Likes a Plan

My friend Melissa Hartwig said a really great thing. “The mind likes a plan.” When you have all this stuff bouncing around the inside of your head and it’s keeping you up, just get up and write it down. Don’t stress over all the emails and calls and bills, just write a plan and go to sleep. Wake up and execute. Sounds simple, but sometimes we forget and get caught in the drama of worrying. I know I do. This was a great reminder.

Some people advocate doing this every night before bed. Write down on an index card your to do list for the next day and wake up with a plan and execute. It’s a brilliant way to be effective.

The Things You Own End Up Owning You.

Take a look around and notice how much stuff you acquired.  How much of it do you really need?  I know I have acquired a lot more stuff than I need.  I still look for more, but I know more stuff will not fill the void.  The void is only filled by doing things, not getting things.  It’s like Tyler Durden said in Fight Club, “The things you own end up owning you.”

I was listening to a great podcast and they talked about sandbag training.  I have trained with sandbags before and they are unforgiving and potent.  I started looking around the internet for sandbags.  Then I thought to myself, will this fill the void in my life?  Will this make my training better?  Perhaps.  However, what I really need to do is stick with the program I am on now and not get distracted and diverted by a new toy.  Sure the sandbag is one of the most cost effective training tools pound for pound and I could do a lot of stuff with it that I cannot do with a barbell.  However, I will wait to get one until I have a more compelling reason.

“It is preoccupations with possessions, more than anything else, that prevents us from living freely and nobly.” — Bertrand Russell

I am currently doing a gymnastic program that requires 3 to 5 days a week of serious commitment. I have always had a hard time following a strict program. Which is why I gravitate towards CrossFit’s varied programming.  It’s always something new and different and I never get bored.  However, I have more specific goals with respect to gymnastics now and therefore need a specific progressive program to reach those goals.  Distractions are constantly rearing their head to try to get me to fall off the program.  That is what happens whenever you have a goal or a project: your fear and resistance will come up with excuses for you not to live up to your potential.  The more important something is the more fear you have around it.  The more fear you have, the more your mind will want to wander off target and create very compelling reasons for you to give up.

Learn to spot these distractions and do not let yourself get pulled off target.  You have big things to do and great things to achieve.  Stay the course.

Take A Seat

There has been a recent backlash against sitting and rightly so. Sitting has been heralded as the new smoking. Sitting at a desk hunched over a keyboard, staring at a computer screen is terrible for you on so many levels. I won’t go into all of it because I feel it has been well documented. Suffice it to say that if you don’t work standing up by now, consider getting a standing desk as soon as possible.

Sitting in a chair may be necessary at times, but eventually degrades your ankle, knee and hip mobility.

Sitting in a chair may be necessary at times, but eventually degrades your ankle, knee and hip mobility.

Clearly there are times when sitting in a chair is inextricably linked to the activity at hand like when you are driving your car or playing your piano. That being said, there are plenty of options for the sedentary beyond those instances where you can make a better choice about how you sit. The next time you sit, bypass the chair and go right to the floor. Sitting in a chair limits your range of motion and causes you to ultimately get tighter and shrivel up and die. Sitting on the floor actually requires greater range of motion and will help your joints stay supple and you’ll live a longer, healthier life.

Here are the four most common and productive ways to sit on the floor. If you haven’t been that close to the ground in a while, these can be challenging. Put your chairs up for sale on Craigslist and start reaping the benefits of sitting on the floor. It’s no accident that cultures that traditionally sit on the floor maintain their mobility throughout their lives.

Sitting cross-legged increases the external rotation in your hips and can be very comfortable for long durations.

Sitting cross-legged increases the external rotation in your hips and can be very comfortable for long durations.

Sitting cross-legged. The classic way most people sit on the floor is still an excellent choice for the person that needs to sit comfortably. Whether you are working, eating or meditating, the cross-legged seat provides a stable position in the pelvis because it passively allows your hips to externally rotate and that creates a good platform for you spine to stack itself nice and tall.

Sitting in a straddle is a great way to stretch your hamstrings while you multitask.

Sitting in a straddle is a great way to stretch your hamstrings while you multitask.




Sitting in a straddle. The next option is the straddle seat. For most deskbound types, this is extremely challenging due to the tightness of the hamstrings. Mulitple cushions might be necessary to elevate the butt high enough to allow you to sit up straight. Prolonged exposure to this position will cure your tight hamstring condition and make your cartwheels look amazing. Ask any highschool cheerleader or dancer and they will tell you they did their homework sitting in this position so they could stay flexible.

Sitting Seiza with the toes tucked under is a great relief for your plantar fasciitis and your tight calves.

Sitting Seiza with the toes tucked under is a great relief for your plantar fasciitis and your tight calves.

Sitting in Seiza with your toes pointed is a great stretch for your ankles and your tibialis anterior.

Sitting in Seiza with your toes pointed is a great stretch for your ankles and your tibialis anterior.


Sitting in Seiza (or Seza). The classic Japanese sitting position is called Seiza and common in all martial arts classes. Seiza is tough on Western people’s knees and ankles so start off by practicing on a soft surface with padding. If you’re knees are screaming, trying placing a pillow between your heels and your butt to raise yourself up a little higher. If you’ve been living an above-parallel life, Seiza will be a challenge but well worth it as it puts the knees and ankles into full flexion. Sitting in this position has two variations. I recommend alternating between having your toes tucked under and pointing your feet. Both positions are great and necessary stretches for the ankles. With the toes curled under and the feet in dorsiflexion, the plantar surface of the foot is stretched as well as the toes and the calves. This will prove difficult for women who wear high heels. With the toes pointed in plantar flexion, the top of the foot is stretched as well as the anterior side of the shin. This will often be very difficult for runners. Sitting in Seiza is a must for active people. You may not be able to sit like this for long, but a little bit every day will help with your lower leg mobility.

There is nothing a squat can't fix.

There is nothing a squat can’t fix.


Squat. Yes, you knew I would get around to saying you have to squat. However, today I don’t want you to squat for reps or weight. I simply want you to start squatting as a form of rest. Get into that squat when you’re waiting for the bus or going to the toilet. Get into your squat when you want to drink some coffee and send some text messages. Get comfortable down there. It’s not unreasonable to spend 10 minutes in a squat. Don’t fear the squat.

Spend more time on the floor and see how your mobility improves. Not everything has to be about doing more. Sometimes you just have to find a slightly better way to do the things your already doing. Instead of sitting in a chair, get down on the floor.

Ice Bucket Challenge

Yes, I am doing the ALS awareness Ice Bucket Challenge. It’s for a good cause. Please go to the ALS Association and donate.

ALS Ice Bucket Challenge from Force Distance Time on Vimeo.

I’m Back!

After a long hiatus, I have returned to the world of blogging.  I have purged a lot of old posts from this blog but kept some of the ones that I do not want to recreate.

My thought of the day is What is CrossFit?  CrossFit is constantly varied functional movements executed at high intensity.

Functional movements are unique in their ability to move large loads, long distances quickly.  In other words, they can express more power than their non functional counterparts.  Power is exactly equal to Intensity.  Intensity is the independent variable most commonly associated with maximizing the rate of return on favorable adaptations.  Variance is the mechanism by which we create a fitness that is broad, general and inclusive to increase our general physical preparedness.  Variance allows us to expand the margins of our experience.

The definition is elegant in its simplicity but rich in meaning.

If something is out of place put it in the right place.

Thursday 20130711

Started off with the idea to do a Grace/Cindy Mash-Up (a/k/a “Grindy”). Warming up I realized my left shoulder was feeling terrible and it was hard to put anything over my head. I thought maybe it would get better as I worked out. IT DID NOT! See the video. Bombed out after 3 rounds of 1 C&J @ 155 and 1 round of “Cindy”.

I can see how much pain I’m in and how slow I’m moving.

I was thinking maybe my humerus was out of the socked so I did some floor presses with the 155lb bar and just held the bar up. I could feel my arm out of the socket slowly sinking back in. After a few reps of that my shoulder felt a hundred times better. Rested and then did:

“Vomit Comet”
10 rounds for time of:
10 KB Swings, 32kg
10 Burpees

13:57 0:39 slower than last time on New Year’s Eve. What the fuck is wrong with me? Why can’t I PR anything? I’m so fucking out of shape.

Glad I worked out at least.


I got to work on my Snatch with Karyn Marshall today.

190lbs! PR

About frikkin’ time! I focused on keeping my arms relaxed. Really keeping my chest up and looking up and not letting my eyes drop to the floor.

The Pursuit of Virtuosity

I love articles like this. I just wish they would ask me for a quote seeing as I went to all that trouble to name my gym “Virtuosity.”

Fixing the Overhead Squat

One of the big faults in the Overhead Squat is that people follow an incorrect line of action. They neglect to send their butt back and down when initiating the descent. Therefore in order to fix this I recommend the Seated Overhead Good Morning. Start seated on a bench or low box with the bar in the overhead position with a snatch grip. A narrower grip will be more challenging and can be utilized for deeper stretching. Keep the knees out and the shins vertical to the floor. Lean forward at the hips, rolling to the front of the sits bones. Keep the shoulders active and keep pulling the bar back. Try to drop your chest between your knees while stabilizing the bar overhead. Return to an upright seated position. Do a lot of reps of this. You can also perform box squats with the bar overhead.