CA – FAQ

So on recommendation from one of the JBs the FAQ has come to be a blog. I hear a lot of stuff, so much so that there might be a spoof video soon for the website. Many of these questions are legitimate; some (most) are hilarious. All in all it’s a list that continues to grow.

 

Q: What is a High Performance Facility? I am scared that it is not for me.

A:  HPF just means that this is a goal-oriented facility. Those goals are dictated by the client/athlete.

Q: What if all I want to do is lose some weight?

A: You will definitely do that here. Pretty much nobody gets bigger, unless you’re a football lineman, then that is a different discussion. That being said I don’t believe that losing weight is a good goal so don’t be surprised if I talk you into a race/event of some kind to train for. Things with hard deadlines keep you honest about what you’re eating and how often you are training. Nobody wants to bonk on race day, or wedding day for that matter.

 

Q: Why don’t we all do Olympic lifting?
A: Well it’s very technical and I don’t think everybody needs to know how to do it. There are just as effective ways to get the same results without doing it that are much safer.

 

Q: Are there restrooms and showers?

A: Yes, and No. There are restrooms that can be used to change in. There will be showers and a lockerroom in the very near future but at this point of time there currently are not.

 

Q: Are you a Cross-fit?
A: No CA is not a Cross fit. Yes we do Metabolic Training, amongst other things but everything is custom tailored for the people that train here. Yes group training is a bit broader spectrum but for the most part I look at the majority of the group and tailor the workout toward what that group needs on that day.

 

Q: What is a speed school?
A:  We work on developing explosiveness, and efficient multi-directional movement. This also incorporates reaction time and cognitive reasoning under stress, (Being able to make good fast decisions while tired).

 

Q: Do we have to do the warm up?

A: Yes
Q: Why? I just came from practice.
A: Perfect, then we can skip the part where you complain about the warm up because you are already warm and we can just call “it” part 1 of the workout.

 

Q:  How many reps are we doing?
A: It’s posted on the board
Q: Can we do 3 sets instead of 5? My legs are tired.
A: Hmmm, let me consult the board. Yup, it still says 5. Just do what it says.

 

Q: I suck at pull-ups. Is there something else we can do instead?
A: Yes, Pull-ups

 

Q: What time is group tomorrow?
A: Check the calendar, it’s on the website. It’s posted under Calendar.
Q: You have a website? What’s it called?
A: Seriously? (Empty stare)

 

Q: How many reps have I done?
A: I have no idea; it’s not my job to count. Let’s just say 0 and start back at 1.

 

Q: Do I have to lift weights? They will make me look like a man.
A: You are still a woman right? You make lots estrogen, correct?  Are you planning on starting to take anabolic steroids anytime soon? No? Then don’t worry about it; biology took care of that issue for you.

 

Q: Why do I have to do 75 burpees?
A: Well your 15 minutes late.
Q: Yeah…but why 75?
A/Q: Well let’s work on some basic math skills. 5 burpees per minute multiplied by the 15 minutes you are late is?
A: 75
A: Good, we brushed up on your math skills; you can start doing your burpees now.

 

Q: Is the workout on the board?
A: Yes

 

Q: I don’t understand the workout?
A/Q: Oh, which part?
A: All of it.

 

Q: OK, I don’t understand the diagram, which exercise is the arrow supposed to be?
A: it’s not. It’s the direction you’re supposed to go in.

 

Q: Well what do you do there?
A: Make Ninjas

 

Q: Well what are we working on tonight?
A: Your go fast muscles
Q: Which ones are those again?

A: All of them.

Q: Am I doing this right?
A: well if the goal is to look like a pixy floating through the air looking for a place to land in Never Neverland with Peter Pan then yes. It looks perfect. Otherwise no, lets go back to doing it slowly, oh yeah, and correctly…

Athlete Profile: Lauren Salter (Part 2)

Haley:Lauren Sprinting 2(Haley and Lauren putting in the work)

It’s September now, the weather is changing here in upstate NY.  The temperature goes from crazy hot to cold enough to snow on any given day. The rain comes in in droves and leaves just as quickly leaving devastation in its wake it seems. There is snow on the horizon I can smell it on the morning air in the darkness when I wake to run. Well before the CA opens I am alone with my thoughts, generally empty as I prepare for the Ultra. It’s the peace I need in preparation for the day as shortly after my last step I get to face the always growing and developing L.

By the end of Lauren’s warm up I know what it is going to happen that day. I drink deeply of my morning coffee. Enjoying the oily, acidity of its blackness. Tasting the richness of it. It’s complexity, breathing in its heat. Feeling it roll down the back of my throat to fill my belly. It’s simplicity, in that fact is all encompassing. I square my head with what needs to be done that day. Another check mark in the logbook to help Lauren become the Lauren Salter I see. When I look at her is that of a future world champion, Olympian, star of the national team and combine perfect scorer. In my world that journey started 4 months ago.

Lauren recently wrote an article on her blog about her heroes. The USA soccer: women’s national team and how it shaped her. It made me think about my heroes; they were not entire teams; they were individuals looking to be the best at whatever they did. Not all of mine are athletes, but all learned to steel themselves against the naysayers, the haters, the jealous, the misunderstanding. They smashed themselves on the jagged rocks that are greatness. Did they shatter? Yes. Did they get back up and go back to work? Yes. Did they succeed? Yes. Greatness comes from the fire within. The impenetrable, self-confidence in your ability to be all that you can be. Nothing fancy, just knowing in your heart you belong there just as much as anybody else.

Interestingly enough Laurens sport is purely individual. The long runs, individual training sessions, remorseless driving that I put her through has changed her. Lauren is strong, fast, and mentally conditioned. She has struggled this summer occasionally at my hand, (well more than occasionally). She asks a lot of questions and I have a lot of answers. Her concepts of fitness have been destroyed and rebuilt. Her emotional breakdowns happen. She has learned how to keep moving forward, instead of running away to hide. She asks for help and she fears little these days. Other than her last big hurdle, her fear of accepting her own greatness. She can finally start to face that fear, as she will be deep into her US Skeleton Combine test when this posts. The combine will be the beginning of a long week of inter-team competition at the US Push Championships, in Lake Placid.

I don’t know where I will be. I might be in the CA doing what I do, possibly in her corner in Lake Placid helping her fight off her inner demons, maybe preparing myself for the Ultra, I am not sure. I asked her last week if she wanted me to come up to Lake Placid. She looked confused, like no one had ever asked her that. The decision is hers ultimately. All I know is this the happy go lucky, smiling brightly, excited young woman who walked into my facility back in February of this year is no longer that girl. She is a strong mostly fearless woman. Her weaknesses have been explored in depth. She has survived. She has an amazing support system, and is one step closer to getting that coveted place on the podium with people cheering for her.

Lauren is complex and everyone that meets her or trains with her knows this. She empowers the CA juniors with her excitement and physical prowess. Her peers look to her for strength and cheerleader like encouragement. In her time here she has become an embodiment of what this facility is. Who the athletes are that train here and why they are here. In her own way Team CA is her team. She is one of the captains of it and for as long as she chooses for it to be. Her strive for excellence, relentless self-motivation, and the willingness to keep walking through the door to this school for ninjas solidifies this for me everyday.

Her own team, team Salter.

The “C” Word

The “C” Word

There are some words that all coaches and trainers hate. We all have a list of words that make our skin crawl or blood boil. Our own verbal pet peeves but I think the “C” word is the most frequently used within many training facilities, and for me and what we do here at Contemporary Athlete is the most infuriating of all of them.

I CAN’T

Can’t is a lack luster, poorly descriptive, half hearted word for quit. It is generally used for early onset defeat; a submission to mental weakness, or in most cases the fear of failure. It brings about uncomfortable feelings, warm ears, sweaty palms, nausea, and an intense desire to find the closest exit and to use it… quickly. Can’t flows like a fast running spring stream of verbal diarrhea preceding or following the why’s and how’s for not trying.

For me, this is a debilitating word. It can take an amazing training day, filled with the opportunity for greatness, PR’s, and personal growth and immediately send it into the workout wood chipper.  The downward spiral of doomed feelings and tears trigger a good trainers highly honed training as an emotional triage expert and an a long toothed conversation about desire, and positive reinforcement quickly follows the dirty word can’t.

Can’t is a choice, it’s a choice to not try.

Now here is the happy part of this trainer’s rant, it starts with a question:

Vic Crawl:Pull

Why not choose TO try?

I CAN

sounds exponentially better. It is much sexier. There is no hard consonant sound at the end of it. It’s shorter to say; so that is always nice for those of you that are endurance athletes looking to conserve energy. The best yet though, is it always ends with you smiling. (Yeah seriously, try that s**t out in the mirror)

By saying I can you accept the challenge, which lay ahead of you willingly and with a smile. So go out there and be a catalyst for awesome and stop standing in your own way, lead those around you with a smile. Best yet you won’t get up-charged by your trainer for the psychological services that will be offered for saying you can’t. Or the dry cleaning bill for crying on their clean training gear for saying you can’t.

Gabby:Erin The future

Athlete Profile: Lauren Salter

Lauren Salter (Part 1)

Life offers you what you need when you need it. The question is will you know how to see it and will you accept the opportunity when it walks through your door? – Bender

img_5322_2-e1369314113983
Lauren pushes her sled at the start of 2013 US Skeleton National Championships

Lauren goes by many names here in the CA, Captain of the “Salty Crew”, “L”, “Salter”, and my personal favorite “Optimist Beta” (Thanks Erin!). All of them are good, yet small indicators of who she really is.

I met Lauren through a great friend of mine, Lindsey Murray, who was Lauren’s roommate when they both slid skeleton together. Lauren was visiting Saratoga Springs, and Lindsey told her she should come check out the gym while she was in town.

2013-07-01 08.26.13
Working on snatch

Lauren came during a Saturday workout and we talked a bit of shop before I said I would love to help her train if she decided to move to Saratoga for the summer. A few months later, I got a phone call saying she was moving down, and wanted to know when she could start. I replied, “Great! I’ll see you in 6 to 8 weeks”.

She seemed perplexed.

Erin:Lauren DL:FS
Lauren (right) and Erin Little during a heavy lift day

As her trainer (I’m not sure what she actually calls me) I was going to help her get to the next step, but she was coming off of a season that essentially had lasted eleven months. Lauren needed time off. So I made her take it.

We talk a lot about what training is, and I have a simple formula. W+R=T (Work + Recovery = Training). It’s not complicated, but it takes all of those parts to make things happen. “R” is what she needed, so that is what I told her to do. During her month and a half of rest,  she apparently finished several TV series via Netflix.

Lauren Jump KB
Another day, another test.

Lauren’s first day back was with my super awesome “Team XXX” (the Tuesday night women’s group). Unfortunately, she came out of the “pan” that is the Olympic Training Center, and into the “fire” that is CA. It was a dreaded “cards” day, where each suit is a different workout, and the number on the card is the number of repetitions the athlete does.  I am pretty much sure that Lauren will never look at step-ups the same way  again. She got through day one, but the road was long and full of adversity.

H&L PSUTU
Lauren and Haley Sive (right)

We all come upon forks in our psyche at one time or another. As we go from “faking it” to “making it,” there is a place where we are unsure, insecure, and question everything. Eventually, it takes us to a place where we ask no more questions, put our head down, and accept our wants and desires in order to take the next step.

Lauren Track day
Braving the heat during an early track day

Let’s jump ahead a bit.  Lauren has now learned that “awesome” is a mindset, and it comes from somewhere that even most 13-year-olds know instinctively. Ironically, a 13-year-old client of mine reminded her of this during a goal setting session.

In order to win races, games, or matches, an athlete has to be strong and fast. If they want to be fast, they have to have to have fun. If they are having fun, then they will be awesome. As we get more experience our views change, but ultimately, it’s about having fun. If you want to win a 5k, or go to the Olympics, it all boils down to having fun, because if it’s not fun, it’s not worth doing.

20130524-213649More on Lauren at www.dashofsalter.com

Read her blog post for USBSF: The “O” Word

The List

I recently was having a conversation with a friend and client about how they explain what happens here at Contemporary Athlete. I realized that I have a long list of things that aren’t done.

 

Contemporary Athletes…

 

don’t have treadmills

don’t have spin bikes

don’t do memberships (what we do is training programs, there is a difference)

don’t wear knee high socks

don’t do fitness. (It’s a fleeting goal, what we do is a lifestyle!)

don’t go shirtless  (keeps the sweat off my pretty floor, excuse the marketing photos I already took it up with the boss won’t happen again. Sorry for the visual abuse!)

don’t play lame music (well sometimes it happens mostly because I have awful taste in music)

don’t own any cable – based equipment

don’t have anyplace comfortable to sit down

don’t have any magazines

don’t have any TV’s

don’t own any mirrors

don’t tell you we are a “Judgment Free Zone”… it just is.

don’t count for you. Crazy right?

don’t have costume days; although the more I think about it we might start…

don’t have a smoothie/shake/snack bar

don’t believe tossing your cookies is desirable or a “good” thing. Actually it’s a bad thing.

don’t have showers, or locker rooms. (Yeah we know we should, we’re working on it. Training space took priority; everybody loves a winner, even if they are smelly.)

Yep not cool…

 

This is what we do!

We do Awesome! (Thought it was funny so it’s what I’m starting with! Also its true.)

We do performance goals. (Sometimes a little crazy, life is short, live loud,  smile often.)

We do quality movement over quantity. (Nobody wins the warm-up.)

We do better. (Anybody can make somebody tired)

We support each other!     (If you can’t risk, fail, and try again you can’t grow. We all need help it’s given and taken freely and generally with a smile or a swift kick in the ass. Depends on what you need. Sometimes love hurts! [Thanks for the insight MOM, now let go of my ear!])

We do specialized. (Not everybody is training for the same thing. So one workout doesn’t work for everybody!)

We do good food choices. (Food is fuel; you don’t put regular gas in a Lamborghini.)

We do fast, and explosive!  (If you weren’t before you will be soon!)

We do strong, both physically, philosophically, and mentally! <- (This is the most important).

We do fun! (G**damnit, and your going to like it!) ß That’s for you Molly!

We do Ninja!!!

If you don’t know what that means, come find out!

 Welcome to the CA!