Monday, September 1, 2014

"Man of Steel"

Hi all,

Yesterday I posted a piece on the complex relationships between our organs and that we don't always know what the source of our pain is. Here is another piece I really enjoyed reading. It's by Mark Gray, "Taking an Honest Look" . His words made me reassess myself and what I really want to work on. Here's an extract from his blog -

" I think everyone should take a step back and take a hard look at their training and be as critical as they can. If you can’t do it yourself, then have someone you know who can do it for you and don’t let them sugarcoat it. Once you have heard what your weaknesses are, you then need to come up with a plan to fix them. 

Now for some, the answers might sting a bit, and others might already know them, but are way too hardheaded to actually do something about it, but that’s the difference between people who want to get better and people that don’t. 

I started at Coach Burgener’s years ago, and trust me, if he saw something he didn’t like, you knew about it and odds are you spent the next 2 hours working on just that. Hell, I was up there recently and nothing has changed, and let me tell you, that’s what you need: you need to hear what’s wrong and decide if you want to fix it or not. 

Some problems might be easier than others. If your first pull is weak and a looks like a yard sale, then segment deads are a pretty good start. For others, your issue might be a [crap] bottom position in the snatch that doesn’t allow much room for error and you need to work on a good bottom position that allows you to make up for a slightly off lift. 

Everyone is going to have a different set of problems, but not everyone is willing to put in the work necessary to fix those problems. That’s something for you to decide."


I've been reviewing each of your Beyond The Whiteboard Fitness levels and here's my feedback that applies to each of you

1) what is it that you really want to achieve? Once you decide your goal, we can then develop a plan for you to achieve it.

2) can you please log your answers to the lifestyle questionnaire - it takes 15 seconds each day

3) can you please increase your daily mobility work - at least 15 minutes a day.

4) some of you should consider taking fish oil tablets.

thanks for reading,

Congrats to all who participated in the All-Stars Affiliate Games and
a Huge Thank You to all who came to help and support!

For those who are serious about progression, we are going to turn our training up a notch. Do these exercises if you are serious about:

a) improving your Olympic lifting
b) mastering the muscle up

The pre-wod presses are to be done within your warm up (first ten minutes)
The post-wod exercises are to be done in the last 5 minutes of the class or at your discretion.

The extra exercises we are programming include:

1) Pre-Workout exercises: Performing various types of strict presses. These should be done during your warm up, that is during the first 10minutes of each session.
2) Post-Workout exercises: We will alternate each day between strict pull-ups and strict ring dips

Our purpose is to build the volume of your training in these movements in steady and small increments each day so that over the weeks you will have achieved a significant number of reps.

The SOTS press will test your strength and mobility BIG TIME.
And once you have mastered the strict chest-to-bar pull up and deep strict bulgarian ring dips, the muscle up will be walk in the park.

Pre-WOD - Strict Press or Behind the Neck Press 5x5 (Light) Pre-WOD - Sots Press 5x3 (light)

Main WOD
1) Back Squat 5x5 (same weight across)

2) For time:

30 Cals Row
30 Burpees over Bar
30 Hang Power Cleans (35/25kgs)

Main WOD
1) Overhead Squats 5x3 (same weight across)
2) For time

30 Cals Row
30 Burpees over Bar
30 Hang Power Cleans (60/40kgs)
Post WOD
5x5 strict pull-ups (band) EMOM
Post WOD
5x5 Strict Pull-ups EMOM

Sunday, August 31, 2014


Hi all,

Hope you are having a great weekend. Just a quick one for you to think about today....

What's causing your pain? Have you sought help from professionals from different fields or have you self-diagnosed via Google?

I came across this great little piece the other day....

"The dentist had a chart on his office wall...[which indicated] a relationship between the teeth of the body and the health of other organs. 

But my literature review of how tooth health may affect the health of other organs was largely unsuccessful. Indeed, the chart has origins from Acupuncture suggesting that the connection may have its roots from observations within the Traditional Chinese Medicine (TCM) paradigm. Still, web searching reveals many individuals who experienced pain in various parts of their body, only to have it disappear after a root canal. Given that root canals are almost always paired with antibiotic treatment, it’s unclear whether the mere removal of the dead nerve or the antibiotics are relieving the pain. Personal observation seems to suggest both are possible and at least one study gives support for the role of antibiotics in improving back pain. 

....It was a great reminder. Even though science can explain a great deal, there are still major gaps in our understanding. [We] must remember that the body is an exquisitely interconnected structure; just because a problem presents itself in one region of the body does not mean that region is also the root cause of the problem." [Hayden-William Courtland PHD, "Tooth Organ Relations," Science for Fitness]  

Final Thoughts: Sometimes the source of the pain you feel isn't where you think it is. Here are some other examples:

  • sore shoulders - the problem could be referred from misaligned hips or bad feet. A bad foundation skews the building.

  • sore neck - the problem could be the bed you sleep in, not the way you do your handstand push-ups

  • sore about our job - the problem could be that we have no worthwhile goal to pursue in our hearts  

  • sore heart - the problem is probably not the lunch you ate giving you heartburn; inasmuch as:
    • it is that you are single and desperately need a date 
    • you are in a relationship and just waiting for your significant other to pop the question
    • you are in a relationship and your wife makes you do the dishes, when it's not really my role? 

Thanks for reading,

Saturday, August 30, 2014


Good luck to all our members who are competing this weekend!

Our health, good or bad is the consequence of the good or bad CHOICES we get to make daily.

For the majority of us:

We choose to get out of bed. We choose to have a shower or not. We choose to train or not train.
We choose to go to work, or not work. We choose to sit on the couch and watch re-runs of the Simpsons. We choose to eat spinach or not eat spinach. We choose to drink or not drink. We choose to have a big night or a quiet night. We choose to eat junk or eat clean.

As a father the consequences of my choices extend beyond my personal health and fitness. I have to ask myself daily if my choices represent a good model for my boys to follow. Do my boys love being health and fit? Do they value integrity, honesty, work, joy, commitment, faith, loyalty, friendship?

Am I the type of person that they will always want to have in their life?

What type of people do you like to have in your life?

Today's workout

TIGER - Morrison Jnr PHOENIX - "Morrison"
For time - 30-20-10 For time, 50-40-30-20-10

  • Wall Balls (6/3kgs)
  • Box Step ups
  • Kettlebell swings (16/12kgs)

  • Wall Balls (9,6kgs)
  • Box Jumps
  • Kettlebell Swings (24/16kgs)