Use Your Coaches

This one is going to be short and sweet – if you’re a member of Reviver and have not had a one-on-one meeting with one of our staff to discuss your progress, goals, and experiences in the last 6 months, you’re missing out.

Those of you that have been around for a little while may have noticed that Vince and I are not coaching as many classes as we used to – part of that is because we want to grow our staff and allow them to develop their skills as coaches. The other part of it is because we want to dedicate more time to sitting down individually with our members to discuss their training experiences and help them stratigize around reaching their goals.

You’ve probably heard us talk about nutrition, stress management, sleep, and training as being the four pillars of fitness – that’s because we truly believe that achieving health and fitness related goals is impossible without focusing on all four of these components. But, it can be very complicated and needs to be 100% individual – that’s why we want YOU to schedule a time to sit down with us to discuss whats going on and let us work together to come up with a game plan.

ACTION STEP: Reach out to us via email, phone, or in person to schedule a 20-30min meeting ASAP!

Stimulus, Scaling, and the Desire to Improve

By: Coach DP

Coaching the last few years has allowed me to pay more attention to the internal decision making of athletes when it comes to scaling weights and movements in a workout. Whether we are talking picking a heavier load than we probably should have, scaling down a movement that we are more than capable of, pacing ourselves a little too much, or taking a break mid cycle. There are hundreds of these little conversations we as athletes have during a class. It’s become a favorite part of my job, watching all of you have those conversations with yourselves.

It is important to remember that each workout that is programmed has a specific stimulus that the programmer is trying to achieve with each one of us. A simple example is the time domain of a workout. There are three general energy systems in the body, each one of these systems has a time domain that they apply to. So when a coach is programming a two minute sprint or a 15 minute cycle, not only are the time domains very different, but the stimulus to the body and energy system used are changed as well.

Scaling is what makes CrossFit beautiful, and what makes it universal and accessible. The example I always hear regarding this is the deadlift. It is a movement that is just as important to my grandma as it is to the Lions new offensive tackle, Greg Robinson. The only difference between the two is scale. Both of these humans need to be able to lift things off of the floor. For grandma, it’s the bag of groceries that has all of the ingredients for a delicious 4th of July pie in it (fingers crossed for strawberry rhubarb). For Greg, it might be 500lbs for reps, preparing for the upcoming season protecting Matt Stafford. In both examples, the movement is the same……. It’s a…….. hip hinge! Yes, good job for those of you who got it. If you didn’t, stop reading and do 15 burpees. J

What I’m trying to get at, is that as coaches and programmers, our mission is to have each one of you get the same, intended stimulus from the workout that day. I know that at Reviver we don’t use the term “RX’d” very much but doing what is written on the board, as it is written, can and should be a goal for some athletes. Competition with yourself is fantastic, and the desire to improve makes coaching fun for me. But don’t forget about the stimulus. Don’t let the goal of doing exactly what is written on the board turn 45 seconds of work with 1:15 rest into 1:30 work with 30 seconds rest. By the same token, don’t shy away from a little more sweat than you are used to, or a movement that you are right on the cusp of mastering. Growth comes from struggle and the grind sharpens the axe.

As a coach I’m here to provide the context on what this workout should feel like. I’m here to arm you with the tools to make the right decisions for movements and loads. Use us coaches to ask questions, to see if maybe we can try taking a band off the pull up bar this time, or move from a 14# wall ball to a 20#. My challenge to you is to know your fitness and attack workouts appropriately within that. The trick is using scaling to lock into that stimulus that the coach described and run with it.

Logging Workouts on Zen Planner

By: Coach Sammie

Hey gang! If you haven’t heard already, we are now posting all workouts to Zen Planner. This is awesome for you for several reasons:

  1. Log daily workout results (quick and easy)
  2. History of all previous workouts (look back on old workouts to see progress)
  3. Recorded Benchmarks (keep up with PR’s by recording benchmark movements)
  4. Availability to see other members results (compare scores with others outside of your class)
  5. Data for CFR programming (we are able to track progress for all members and will be better able to program accordingly)

While we are still working out some kink with figuring out the best way to post workouts, we urge you to play around with the app and start logging your results. Let us know your thoughts!

  1. Is it easy to log results?
  2. Are you able to find old workout and results?
  3. Are the workouts posted in a way that makes sense?

The workouts posted will look slightly different than they do on the website due to how they are organized on Zen Planner. If this causes any confusion please let us know. We are still going to be posting workouts on the website for now until all kinks are worked out.

I have attached pictures below to help walk you through where to find the workouts and how to log results. As always, any questions and feedback you may have are welcomed!

Pic 1: open Zen Planner app and click on Z in top left corner of screen

Pic 2: click on “Workouts” tab

Pic 3: click on “+ Log Results” for each part of workout

Pic 4: enter in results (lbs, time, score, etc) and click “Save” when complete

Pic 5: Daily Workout will show results once saved

Pic 6: click on “Library” tab to search for previous results and benchmarks.

zp (6) zp (8) zp z (4) zp (7) zp

Limitless Physio

I’m Seth, and I have a few confessions to make. One, I’m nerdy and there’s no getting away from it. It’s not uncommon for me to go on rants about new medical studies or injury risk reduction… Two, I have a little bit of a chip on my shoulder about the current way today’s healthcare operates and feel it can be done better. Finally, even though there seems to be plenty in this world that people find a way to complain about – I’m a relentless optimist (except for on 4k rowing test day in March or anything involving running…then I’m just miserable).

So let’s get down to it…

Just WHO Are We, Anyways?

Limitless Physio  is currently operated by Dr. Seth King PT, DPT, CSCS (me) and Crissie King BSW, RYT — and we’re on a mission. Six or seven years ago towards the beginning of our marriage, we realized that our passion for helping people become better versions of themselves lined up shockingly well. We dreamt of being able to facilitate change in our community using our different backgrounds – Crissie as a social worker & yoga teacher, and me as a physical therapist and personal trainer/strength & conditioning coach. This mission is now starting to come to fruition, and we are excited more than ever to serve this community with some truly unique approaches to wellness. We have a ton of awesome things planned for the members of CrossFit Reviver, so keep an eye out.

WHAT Exactly Is Limitless Physio?

We are a small healthcare company that will provide physical therapy (globally known as “physio”) and mobility training right inside of CrossFit Reviver to both CFR members, community members, and other fitness athletes around the area. We will announce office hours ASAP, but will be available to help you with anything from injury prevention (via SFMA & other movement screens) to low back pain to post-surgical rehabilitation (ACL reconstruction, Knee replacement, Shoulder surgery, e.g.). Crissie & I will be releasing lots of content on mobility, yoga, and how to utilize body weight alone to improve your mobility both for WODs and for daily life. More on that coming soon…

Current Physio treatments being offered:

-Graston Technique (IASTM)

-Spinal Mobilization/Manipulation

-Joint Mobilization

-Soft Tissue Work/Massage

-Functional Dry Needling (coming August 2017)

-Corrective/Restorative Exercise Programming

-SFMA Clinical Movement Screens

WHY have a #DocInABox ?

Today’s current clinical, medicalized, white coat climate of healthcare is not really healthcare at all. Physicians, physical therapists, and other healthcare professionals are tasked with managing individuals who are already sick, injured, and broken down. Say the word “prevention” or “wellness”? — the insurance companies just laugh and say “that’s not your job”, regardless of cost savings or what might be best for the patient.

CrossFit Reviver is an environment that is at war against chronic disease such as heart conditions, diabetes, obesity, cancer, and arthritis. In America, just take a look around at what “normal” is: http://limitless.physio/blog/2016/5/9/why-normal-isnt-good-enough

Enter the #DocInABox Healthcare model – a healthcare professional that trains the way you train, understands the demands of life that you have in front of you, and will help you with your movement troubles in your very own habitat.

Why is that a big deal? Let’s break it down a little bit further:

(1) Does your physio even lift? Your physio does CrossFit. I may not be a regionals athlete (and I may really suck at Snatches, etc, etc, etc), but you’ll see me working hard right next to you Monday – Saturday. How many people on your healthcare team are doing CrossFit? How many times have you heard, “oh you should just stop lifting and doing CrossFit and you will get better”? This garbage is generally spoken by those who don’t understand the CrossFit programming and community – and they certainly don’t understand how fantastic Reviver is. CrossFit in general has the potential to combat the toughest of chronic diseases and injuries,and I have no intention of telling you to stop.

(2) Clinical PT environments usually don’t have barbells. Need I say more? CrossFit people like myself need to train with CrossFit tools – and get away from only using yellow theraband for shoulder rotations…

(3) You now have the opportunity to get the treatment you need QUICKLY. Tweak your shoulder during the 5:30 am WOD? Come see me for a quick recovery session and some manual manipulation/therapy. In the state of Michigan, you can see a Physical Therapist without a Physician Referral. Get in touch with me to find out more.

I am going to be having some “Meet the Physio” hours posted very soon in our new location, and would absolutely love if you’d stop by, say hi, and meet my family. I’m honored to be a part of Reviver, and can’t wait to help you reach your goals.

PLEASE connect with us on any and all of our social media platforms, and check out www.limitless.physio for blog updates, and more details on how to get scheduled for an evaluation. We can’t wait to meet you!

 

www.facebook.com/limitlessphysioMI

Instagram: @Limitless.Physio

Twitter: @MisterKingDPT

email: seth@limitless.physio , crissie@limitless.physio

phone: (248)805-1540

www.limitless.physio/blog

Losing 20lbs in 20 weeks

By: Coach Vince

I have been working with a nutrition client for the past 5 months and want to share with you the 3 tips that have worked for this client to lose 20lbs in 20 weeks.

  1. Tracking Macros. My client uses MyFitnessPal to track each of her meals. This means that she weighs or measures everything she eats. Using MFP really helps her better understand portion control and the different quantity of macro nutrients present in each meal. What’s also great about MFP is that is keeps track of your history. This is important because most people eat the same 20 or so foods throughout a week and the history option makes it very easy to copy and paste from previous days. By tracking her macros we can get a much more accurate idea of how many calories she is eating daily and what those calories are made of.
  1. Daily weigh-ins. The scale doesn’t tell the truth all the time. I am not a big fan of people using the scale to determine success or failure.  However, I do think the scale can be used as a tool (not the end all be all).  My clients’ objective is to lose body fat which does not necessarily always result in a decrease in body weight.  But because she has a higher body fat percentage, we know that we do need the scale to go down, at least for right now.  Due to the fact that most people’s body weight fluctuates around 3-6# throughout the day we have set a strict weigh in time in order for us to have better consistency and accuracy on her weight records.  What I like best about the daily weight ins are that we determine if she lost/gained/maintained for the WEEK based on the weekly AVERAGE of her weigh ins.  By doing it this way we can rule out any outliners and have a better understanding of the trend and the direction she is going in.
  1. Willingness to make Adjustments. She is someone who has struggled with weight her whole life and over the past 5 months I keep repeating the phrase, “as long as you’re willing to make adjustments, you’ll always have progress.” She is not perfect (nor am I, unless you ask my mom) and has made mistakes, she has also stalled out a few times on her macros (aka we needed to make an adjustment) and in the past either one of those occurrences would have set her back down the deep dark road of weight gain again. The difference now is as soon as one of those instances happens we make an adjustment and she has continued to make progress.  I think this is the most important tip to apply to any area of your life.  There is no doubt that any endeavor you set out to accomplish will be accompanied with road blocks.  Some people when they get to a road block stop and turn around, while others figure out an alternative route.  If you are at a road block right now in any area of your life, what adjustment could you make to get back on track? 

Hope this helps and can’t wait to see you in the gym this week!!!

DISCLAIMER: We believe each person is a unique individual and because of this, what works for someone else may/may not work for you. Finding your own path will lead to the greatest success.

Pocket WOD App

Whats up Revivers! So, this week I decided to lighten the load of information, and rather fill you in on a little secret of mine. Whether it is stretching after class, coming in during open gym, or even wondering how the hell to track, time, or create a workout on your own. I have the answer, well not me personally, but this FREE (yes I said free) app can help solve all your gym drama. The app is called “Pocket Wod”. It has everything from daily workouts, hero workouts (workouts like Murph), workout tracking, and timers (Interval, AMRAP, For Time, etc.). Below I provided you with the icon to look for when searching in the app store, along with an in depth description. Hope you find it useful!!

 pocket wod

 

 

 

 

 

 

 

Description

Pocket WOD is the #1 undisputed FREE app for HIIT Functional Fitness fitness.

Featured by Men’s Fitness Magazine as “Top 5 Personal Trainer Apps Worth the Download”

Whether you are in your home gym doing functional movements or weight lifting & exercising in a globo gym, Pocket WOD has you covered. Keeping you on track with workouts and challenges that will prove your fitness.

Pocket WOD is at its core a powerful content engine keeping all the daily fitness information you care about in one place.

Step up and download the best app for HIIT Functional Fitness:

Workout of the Day (WOD), updated daily!
• Premium workout movement videos for WOD’s and exercise movements
• Extensive WOD library of workouts including Hero WOD’s
• Weight % Calculator, Kilo -> Pounds Converter, and Measure Wheel
• Automatic data backups
• Access www.pocketwod.com to see your wods and export your data
• Free tabata timer, stopwatch, AMRAP & EMOM timer for home fitness
• Take any WOD workout and log it in a calendar using our WOD Log
• Hero WOD workouts with tributes to our fallen soldiers
• Movement library with premium video demonstrations
• All of your exercise and workout data is securely stored in the cloud
• RSS Reader to add your own favorite workout feeds or your own boxes feed
• Optimized for fitness on your iPhone or iPad

This app keeps you getting primal on the go with our extensive workout of the day and Lift libraries including demo exercise videos. Track your workout progress with our workout timers, WOD and Movement PR logs.

Pocket WOD provides everything you need to turn your phone into a tool that will enhance your training and fitness lifestyle. Take your workout to the next level and download Pocket WOD now – You have nothing to lose but physical weakness!

 

-Coach Gannon

Coach “DP”

By: Coach Matt “DP” DelPup

 

So I can’t come over for dinner?

That’s cool, I get it.  I’m the new coach on the floor.  I have a different way of coaching, a different taste in music, and a handful of overused jokes.

But now begins the start of a journey we are embarking on. I forgot your nickname, I asked you to push harder than you were ready to, I didn’t know that going overhead is a little tougher for you…

Be patient with me.

I need to get to know you, and you me. That’s our journey. Through movement and sweat; we build a relationship. I learn what makes you go, what pisses you off, what sense of humor you have and if you like working out to boy bands, house music or 80’s rock. Country isn’t an option. Sorry

I get to make this a safe place for you to be loose, or to let off some steam, or to make the ugly squat face when lifting more than you ever have. Be patient, we’ll get to where we need to go.

First things first, I’m not here to just go over the whiteboard, tell you everything you’re doing is great, or be your cheer squad during workouts. I’m here to teach, motivate, inspire, and hopefully entertain. Movement is a passion of mine, and coaching movement brings joy to my life. Every single one of you is an athlete, and will be treated that way. We will go over strategy, scale correctly, and push when we are able to push. I believe in every one of yours potential, and will invest as much of my time and energy as I can to help you move and feel better.

My requests for you are few; please show up ready to engage and contribute. Coming in “checked out” or just wanting to sweat is for spin classes. I ask that you come ready to learn, to become more efficient, to build an engine, and to add skills to your quiver.

I can promise you, but will not apologize for the fact that there will be times I bore you with a small lecture on efficiency, or body position, or why crunchy peanut butter is superior to creamy. That I will push you and treat you like an athlete. That I will crack a bad joke. Not sorry. I think I’m hilarious.

I come in here to coach, at the end of my own 11 hour day, because I love it. I love seeing progress. I love teaching movement. I love putting an athlete in a position to succeed and them seizing it. I love building the relationships that are built within these gym walls, because they are different than any you will make outside of them.

So yeah, I can’t come over for dinner or borrow your car yet, but let’s start with me getting control of the tunes and go from there.

Find Your Comfort Zone, Then Leave It

By: Coach Sammie

The other day I was reading a blog from a woman that I admire greatly, Heather Bergeron. I randomly came across her Instagram a while back through following her husband, Ben Bergeron, who is a well-known CrossFit coach. I looked up her website and found out she writes a blog everyday, and I mean every-day. She is a hard-working mother of 4 who speaks on everything from nutrition to fitness to homework battles with her kids. She wrote a blog the other week titled “Impressions” and it really stuck with me. It is a story about how easy it is to get stuck in our routines. And while these routines can have positive affects like consistency, accountability, and comfort… they also can restrict us greatly. There is a certain comfort in being stuck. Sticking with what you know and who you know. But in doing so we shut ourselves off from so much; from going on adventures, learning about ourselves, experiencing new things, meeting new people, building new relationships.  

Do you remember how scary it was to join CFR? That first day walking into a random warehouse and sitting down with some super fit dude (or both of them like I did… not intimidating at all) and have him ask you a bunch of questions. Do you remember that first on-ramp class? I think I almost puked in the parking lot before it started because I was so nervous. And then after that day…. Everything changed. It’s been 5+ years that I have been here at CFR and I can’t begin to count the ways my life has changed, and it all started with me stepping outside my comfort zone and trying something new.

One of the most important things I have learned from my education in the fitness field is that growth cannot occur without change. This is applicable to life as well. You will not grow by staying inside your comfort zone, it only happens when you step outside of it and challenging yourself. Learn a new skill that interests you, introduce yourself to someone new, go to a place you’ve never been… these are the moments that change us, that make us grow, and build us into better people.

Here is a bit from her blog. I urge you to go to her website www.hbunfiltered.com and check out the whole thing!:

“It’s easy to settle into your circle, your routine, and your “space”.  You have your area that you always set your barbell up in at the same class every day.  You have your buddies that you gravitate to subconsciously as soon as you walk out of the locker room to make small talk and kill time while you wait for class to start.  And, you have the people you seek out to give high-5’s to and recap the workout with after class.

It’s your routine.  It’s what you know.  It’s your comfort zone.

But, while your routine is great because it keeps you on track and in your zone, it’s also limiting in branching out, building new relationships, and growing as a human being.

Take a different route to where you’re going, even if it adds on a few minutes to your trip.

Give someone a high 5 that you’ve never spoken a word to.

Go out of your way to start a conversation with one of your kid’s friends that you think doesn’t like you.

Sit at a different table in your workplace cafeteria or at the Starbuck’s you get your afternoon coffee at.

Routine is good.  But, change is good, too.

How to Have Longevity and Achieve Your Goal Every Time!

By: Coach Vince

We believe that each person is unique. The information below is to be used as a guideline. If you are someone stuck in a rut, getting injured all the time, not achieving your goal and/or not sure where to start when deciding a goal, then follow these 6 easy steps to help turn things around and ACHIEVE YOUR GOAL EVERY TIME!!!

  1. Begin with your why (confidence, health, performance)

The bigger the WHY and the more the why means something to you, the more likely you are to achieve it.  A big/meaningful why improves one or multiple of these areas: self-confidence, relationships, career, family, and/or leadership. Your WHAT is typically to look better, feel better, or perform better. People who focus on their “WHY” over their “WHAT” have more success when things get difficult.

*WHY example: losing weight

“I will have more self-confidence, which will improve my thoughts around myself, improve my leadership at work and when while out with my friends.”

*WHAT example: losing weight

“I would like to lose 15lbs.”

 

  1. Movement selection (mobility, physical assessment, skill level)

Movements appropriate for low, moderate, and high intensity workouts are determined here. The Mobility assessments helps you better understand where you have/don’t have full range of motion or any asymmetry between joints. Most people have asymmetry from one side versus the other just from our daily habits.  Example: most people when they sit only crossover to one side, or sleep on one side, or only pick up things with one side. The asymmetry isn’t necessarily a bad thing; we just want to point it out in order to try and create balance between sides. The Physical assessment helps you better understand your starting point and how to progress from simple to complex movements in an appropriate matter. Combining both of these assessments along with your skill level (training age, experience, coordination) will help you determine your movements.

 

  1. Recovery score (sleep, stress, nutrition)

In order to get the most out of your workout, you need to be able to recovery from it.  When you are exercising, your body is being broken down and your stress management, sleep, and nutrition determine how it will be built back up. Your habits around these 3 areas will determine how much exercise stress can be handled and you are able to recover from.  Each of these areas increase or decrease stress depending at which level you are performance.

Stress: HIGH(practice/effective SM), MODERATE (some practice/effective SM), LOW (min. practice/effective SM)

Sleep: HIGH (energized), MODERATE (rested), LOW (not rested)

Nutrition: HIGH (3/3), MODERATE (2/3), LOW (0,1/3)

blood work– HIGH (pass all), MODERATE (pass most), LOW (pass half or less)

body comp–  HIGH (12-19/19-25), MODERATE (22/28), LOW (25/32+)

digestion– HIGH (non-gas/bloat/irreg.), MODERATE (some gas/bloat/irreg.), LOW (most gas/bloat/irreg.)

 

*STRESS: practice/effective Stress Management= you have daily habits that you practice to be proactive about managing stress.  You don’t wait for stress to happen; you spend your day practicing keeping your stress low. Effective means whatever you are practicing, it works and provides relief when stress happens.

*SLEEP: there is a difference between waking up and feeling like you’re ready to conquer the day (energized) vs. it takes some time to wake up and/or a bunch of caffeine then you’re ready to conquer the day (rested) vs. you could sleep all day (not rested).

*NUTRITION: The 3/3 refers to you pass:

1. Blood work from your annual physical (cholesterol, triglycerides, glucose, etc.)

  1. Body composition is within a normal healthy range. The number for men and women are different and age will also play a factor into what’s your healthy range. These are just guidelines, not an exact science. 3. Digestion: This is something that gets very overlooked by most people. Gas, bloating, upset stomach, heart burn, messy/smelly bowel movements, irregularity are all warning signs from your body that says “I don’t do well with this food and here is your reminder.” HIGH recovery would be absent of all these symptoms on a regular basis.

 

  1. Intensity (low, moderate, high)

Your workout intensity should match your recovery in order to achieve optimal results. When recovery doesn’t match intensity it’s only a matter of time before progress ends and regress begins. Most people want to make up their low Recovery score (don’t: eat well, sleep well, manage stress well) with High intensity exercising, like it will balance everything out….I’ve got bad news for those people, that’s not how it works. Your ability to Recover determines the Intensity that will give you the best results.

 

Strength: HIGH – max, MODERATE – moderate, LOW – light

Conditioning: HIGH – sprint, MODERATE – jog, LOW – walk

RPE breathe: HIGH – heavy/hard, MODERATE – heavy/mod, LOW – easy

RPE effort: HIGH – 100%. MODERATE – 55-75%, LOW – 50% or lower

*STRENGTH: max= you went really hard and it would’ve been a struggle to add more weight and/or do another rep. moderate= it was challenging but your technique was good and you could’ve added more weight and/or did more reps. light= it was easy, your technique was great and you could’ve easily added more weight and/or more reps.

*CONDITIONING: sprint= you were left lying on the ground.  jog= you were tired but could do more after you finished. walk= you could’ve done it for hours.

*RPE: Rate of Perceived Exertion

*BREATHE: heavy/hard=could not talk during and/or immediately after completion. heavy/mod= you went in and out of being able to have conversation throughout workout. easy= you could have a conversation during the entirety of your workout

 

  1. Goal (lose fat, improve bio markers, get strong/faster)

In 3,6,12month how will we determine if the program is a success. Pick one. We want you to pick one because sometimes having multiple goals can conflict with one another. Because you have picked just one goal it doesn’t mean you will not achieve other goals along the way. We just want to assure we are focused on one goal that determines your success over a set period of time.

 

  1. Actionable steps (s.m.a.r.t)

What needs to be done in order to achieve the goal? Attendance: how many days do I need to work out? Movement selection: what movements do I need to do or not to do, in order to maximize success? Recovery score: what does my recovery score need to be in order to achieve my goal? Intensity: what does my intensity need to be in order to achieve my goal? Answering all these questions will help give you the best plan moving forward to achieve success!  Writing your steps into a S.M.A.R.T (Specific, measurable, attainable, reliable, timeline) goal will help organizing your steps into a quick and easy guide to follow.

 

As always if you need help organizing/planning your Goal, please don’t hesitate to ask!!!