Transcend and Include

Today’s post is inspired by Rich Froning, James FitzGerald, and Ken Wilber.

I’m in Georgia this month teaching Spirit of Atlanta Drum and Bugle Corps. A typical day is up at 7 AM for strength and conditioning: I train 150 members from 7:15 to 7:45 each morning. We do some basic barbell lifts on Mon-Wed-Fri, aerobic running intervals Tues-Thurs, a game day on Sat, and Sun off. Breakfast at 8, then rehearsal until noon. Lunch for an hour, then another 4 hours of rehearsal (all outside, mostly all in the sun) until dinner at 5:30 PM. After dinner there’s another 3 hours of rehearsal before a meeting and snack before lights out at 11:30 PM.

Long ass days! There is something to be said for learning how to work hard and push through times when you just don’t want to do it. Social, communal grit and flow experiences I would say. When I was marching as a member I distinctly remember learning how to breathe at The Cadets (so as to not pass out), how to get in the flow state at Bluecoats (I would stare off in the distance during our lot warm-ups and completely ‘get in the zone’), and how to perform my ass off at Rhythm X (watch the video).

Something I picked up from James FitzGerald over at OPT is the concept of “Transcend and Include.” In his field he meant that in the strength and conditioning world, you should always look to upgrade your fitness prescription by transcending the boundaries of your current practice to include the positives of other disciplines. Are you just lifting weights currently? Learn how to do some basic gymnastics. Are you just running long distance? Toss in some sprints. Are you “just CrossFitting”? How about checking out a yoga class, or even going to a different CrossFit gym while away from home?

Yesterday my snareline asked me how much of my teaching philosophy is taken from others and how much is originally mine. I said I stole everything! However, I think I have used the idea of “transcend and include” quite often throughout the years. Everything from Zen Buddhism to social pyschology to strength and conditioning has influenced the way I teach those 8 dudes how to play snare drum together. One day we’ll meditate, the next I’ll reference the flow state, and another we might alternate burpees with roll exercises. Transcend, and include.

Thanks for reading! Please post your comments below, especially if you’ve had any similar experiences.

CrossFit Charlottesville Programming

I recently got the opportunity to program the workouts at CrossFit Charlottesville for April and May. About three years ago I first read an article Greg Glassman wrote titled, “What is Fitness?”, and since then I’ve been hooked on the idea of concurrent strength and endurance training.

These next two months at our gym are going to highlight the Olympic lifts, gymnastics skill training, sustained aerobic power output, and short, intense anaerobic bursts, in addition to several classic CrossFit Girl / Hero WOD’s. My main source of inspiration and knowledge here comes straight from James FitzGerald over at Optimum Performance Training, a total badass who I got the pleasure to meet and listen to talk about fitness while I was in Austin, TX for the PaleoFX Theory to Practice Symposium.

In a nutshell, I’m totally stoked, not to mention totally nervous as to how this will all play out for all the amazing clients who commit their time to do the workouts we say! More to come in the future for sure about positives and negatives of the approach.

Also, been a while since I’ve posted any benchmarks. Recently clean and jerked over 200 pounds for the first time, and also pulled 385# in the deadlift. Snatched 155# for a triple somehow even though I thought it was my one-rep max, so that was fun. Looking to high-bar back squat (full range of motion) 300# sometime soon, as well as maybe get a one-arm chin-up by the end of the summer.

Last but not least, I’m traveling to Rhode Island this week to meet and learn from Charles Poliquin! To say this man is a behemoth in the world of strength and conditioning would be a drastic understatement. He popularized tempo training, speaks several languages, and has huge biceps. ‘Nuff said.