Category Archives: Uncategorized

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.


It’s so important to breathe properly. More and more I am seeing people that do not breathe properly and the dramatic effect it has on their performance.

Like with any physical endeavor, proper mechanics are essential to good performance. Likewise, mobility of the muscles and joints involved in respiration is crucial to success.

Faulty breathing patterns and habits create a lot of physical problems for many of our athletes. Therefore, I think the next step is to schedule a breathing workshop. Maybe 2 or 3 hours spend on just learning how to breathe and applying that to some constantly varied functional movements executed at high intensity.

Fixing the Deadlift

I found that placing a light jumpstretch band around the athletes knees is a great way to get them to both externally rotate and initiate the knees back. Place a band around the knees of the athlete and stand in front of them pulling the band gently towards you. The athlete should be deadlifting something light like a kettlebell (a barbell will run into the band on the way up). Pulling the band forward and in will cause the athlete to push their knees back and out to resist the band. It’s a great two-for-one.

Fixing the Overhead Squat

I have know for a long time that people hold the bar incorrectly overhead. More recently I started putting together that holding the bar incorrectly negatively affects the shoulders. The other day when people were overhead squatting, I made them use a thumbless grip. This caused everyone to extend their wrists and press their palms up toward the ceiling and into the barbell. This also facilitated the external rotation of the shoulders. People’s overhead positions were immediately improved by this. It’s such a simple fix. It’s amazing. It is also extremely helpful for the BTN push press and the snatch balance where the elbows must be pointed down for a good line of action with the bar.

Consider Your Posture

Watching this TEDtalk really helped solidify in my mind the awesomeness of the work I do and the work that’s being done by people that are important to me. Posture is not only important for physical health, but it has a wonderful ripple effect on hormonal and emotional changes to the individual. With a minimum effective dosage of 2 minutes, you can affect a change mood and self-perception that is accompanied with an increase in Testosterone and a decrease in Cortisol. Just that alone makes me feel even better about using my standing desk and makes never want to stop using it. Additionally, over time you can eventually become that more powerful individual. Maybe a 2 minute warmup in a power pose is what we need before WODs?