Coach’s Quotes
Posted: 28 September 2005 08:43 AM   [ Ignore ]
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Coach’s Quotes:


“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew - again with the basics - this time paying closer attention.”

Other than steroid use I cannot think of a single contribution to athletic performance coming from the sport science community.”

“There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport.”

“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.”

“Squat, jump, climb, throw, lift.”

“Generating and sustaining significant work output from the upper body is a critical domain generally, and sadly, reserved for rowers, combatants, and cross country skiers.”

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”

“The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success.”

“Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice.”

“Sure, triathletes are sorely lacking in strength, speed, power, flexibility, accuracy, agility, and coordination, but they’ve sure got a lock on malnutrition.”

“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.”

“Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely can be performed for more than a rep or two. Find them. Explore them!”

“Reserve the long slow distance work for recreational breaks from your regular training regimen.”

“Farther, longer is not fitter, is not healthier.”

You’re gym isn’t complete without parallettes; not even close.

“Go home - Get 25-30 dips - then come back in here and you will have about 3 dips on my rings.”
“Why is it that a guy with a 95 pound deadlift and 6 pull-ups is the first to worry about developing his grip?”

“Basketball, Volleyball, Wrestling, Boxing, and Football are each by large preponderance anaerobic not aerobic sports. Knowing and understanding this distinction is the first step to responsible, effective coaching.”


The nonviolent approach does not immediately change the heart of the oppressor. It first does something to the hearts and souls of those committed to it. It gives them new self-respect; it calls up resources of strength and courage that they did not know they had. Finally it reaches the opponent and so stirs his conscience that reconciliation becomes a reality. Martin Luther King, Jr.
(1929-1968, American Black Leader, Nobel Peace Prize Winner, 1964)

When dealing with similarly enlightened souls it does do exactly that. When confronting the rest of the world this very same strategy turns you into Scooby Snacks.


“Mel Siff thought that everything he saw was bullshit; well since 99% of everything is bull-shit he was right 99% of the time – an amazing track record. This is the nature of the skeptic, a nature I shared with Dr. Siff”

“For many of our people fitness training has become their sport – a sport where the aims are simply to become as fit as possible.”

“Few understand the overwhelming importance of anaerobic exercise to general fitness.”

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you’ll be getting a ten minute headstart ”

“The cost of regular extended aerobic training is decreased speed, power, and strength.”

“An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, “spun-down.”

“The ultimate strength and conditioning facility is your own garage-gym.”

“Prescribing thirty minute bouts of monostructural cardio (bike, run, swim, row, elliptical walker, etc.) in the hopes of maximizing fitness for a fight of five rounds of five minutes each is the epitome of incompetence.”

“The notion that holding a heart rate of 180 bpm for twenty minutes on a bike is good cardio whereas holding 180 bpm for twenty minutes in a circuit of weightlifting is of lesser cardiovascular value is widespread yet ludicrous.”

“I wish I knew how you could overstate the value of the deadlift.”

“Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter.”

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction.”

“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”

“Pick up any book on nutrition, flip to the index, and look up insulin and hyperinsulinism. If there is nothing there the book is pure bull-shit, put it down.”

“Just because you’re 250 pounds doesn’t excuse or exempt you from needing 25 pull-ups.”

“Clear out your garage and turn it into a gym. There’s no home improvement you can make that’ll benefit you more.”

“Be impressed by intensity, not volume.”

“Why is it that strength training is commonly recognized as a discipline across several training modalities yet there is no equivalent metabolic conditioning recognized across multiple training modalities”?

“If you can brag about either a low 4’s mile or a high 4’s bench press you could also be a lot fitter.” (No one has both.)

“The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success.”

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 06 October 2005 11:42 AM   [ Ignore ]   [ # 1 ]
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“Going to the gym is wickedly better than sitting on the couch.  CrossFit is wickedly better than going to the gym”

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“No man who refuses to bear arms in defense of his nation can give a sound reason why he should be allowed to live in a free country”  T. Roosevelt

“The democracy will cease to exist when you take away from those who are willing to work and give to those who are not.”  Thomas Jefferson”

“History does not long entrust the care of freedom to the weak or the timid” - Gen Eisenhower.

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Posted: 18 February 2007 12:20 AM   [ Ignore ]   [ # 2 ]
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Your analysis of Glover’s OHS and the video is flawed - on several fronts. The point of the demo is that strength is the productive application of force and that strength so defined (as opposed to contractile potential), like power and speed, is dependent on coordination, accuracy, agility, and balance. The demonstration requires taking someone seemingly very strong and demonstrating that a lack of neurological skills limit potential for critical functional movement. BTW, your assessment of weak hip flexors (abs) and the risks of rising on to the toes is far amiss from fact and physiologically misconceived.

  The benefits in this setting handily justify the risks. Attendees at our seminars (and folks who read the site and CFJ) are fully cognizant of the point you make about form and technique. BTW, and for the record, the risk of CrossFit, even done wrong, is less than the risk incumbent/inherent in participation in any major organized sport, even in ideal training environments. There is no training without injury; there is no living without injury, training or not. Efficacy, efficiency, and safety are vectors that point in the same direction, and we have given unprecedented time and thought to the interplay of these three facets of training. We also accept the expectation and professional standard of presenting less risk than other sports. One of the fascinating aspects of the CrossFit military training is the growing realization that current military PT’s adopting medicine’s maxim of “first do no harm” is causal of shortened careers, due to injury, within your ranks. Our CrossFit Atlanta affiliate, and Georgia Tech Rugby Coach, Dan MacDougald captured this seeming paradox succinctly, “I have to teach you how to tackle or you’re going to get hurt playing Rugby and some of the kids are going to get hurt learning how to tackle.” The problem with injuries in the SF community, to use the Rugby analogy, is that guys are being sent into Rugby matches without being taught how to tackle because it’s perceived as too dangerous.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 18 February 2007 12:34 AM   [ Ignore ]   [ # 3 ]
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The black box model is an attempt to explain the cornerstone of scientific inquiry – empiricism. We have made public and repeated call for measurable, observable, repeatable data to support claims of efficacy, efficiency, and safety. Our call for evidence based fitness where methods and results are publicly demonstrated and supported by data is a counterrevolution to the near universal perversion in our field of competing countervailing hypothetical constructs while eschewing or ignoring any attempts to quantify human performance as we do here three days out of four and have for six years.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 18 February 2007 12:34 AM   [ Ignore ]   [ # 4 ]
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On the subject of form, working at intensity levels where form deteriorates is essential to improving technique and pushing the margins where form break down occurs, both of which are essential to improving human performance, athleticism, and safety.

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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