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…

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

The Test

“Tests”

Occasionally here there are workouts that are different from the rest of the things that show up on the board. We have “tests”, or as I like to think about them, performance opportunities.  They usually consist of something that might resemble a “Crossfit” workout or some other “P90X muscle confusion” sequence on initial investigation.

This is not the case though.

These workouts are only done once. They are the workout. They have very specific goals, intentions, and very strict rules. If done correctly, they lead to self-investigation and ultimately answers to some of those questions. Not always “good” answers, but they are always honest answers. These answers lead to development, physically and mentally.

 

Tests are designed to force you out of your comfort zone, to challenge your perception of quality, quantity, and performance. The body is weak, frail, soft. The mind on the other hand is none of those things. It can easily quit if that is the choice you make during the application of the exam. If you ask it to keep going, it will always force the body to follow.

What separates great athletes from good athletes is their ability to think and make good decisions while under stress and exhaustion.

The test

Rules/Needs:

Two kettle bells or dumb bells. Their combined weight is that of half the athlete performing the test. A physio ball/foam roller/or medicine ball is needed for the planche pulls. Lastly, Guts.

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!

Why Train?

The definition of training is to do physical activity in preparation to compete or to work out in which keeping fit is the objective.

All of the games we play teach us to have great work ethics, become better leaders, team mates, goal setters, problem solvers, stress managers, and quick thinking high performers.

All of which give you an advantage at life. Training is done everyday for many different reasons. Whether it is to become a better athlete, employee, or civil servant. People train, they train for their personal goals, team objectives, job development and productivity, or most importantly life. In many cases the ability and intensity at which a person or group will train gives them an advantage whether in the competitive workplace, or partaking in an athletic endeavor. Your fitness level in many cases dictates your success on the field, in the classroom, or at work. It allows you to stay focused, composed, and task oriented.

Get yourself a trainer. A well-rounded, educated trainer can help. They provide guidance, support, knowledge, and philosophy. Not all trainers are certified but the majority of them are. In my opinion this is more of a union card than anything else. There are many certifications on the market and a few are the industries gold standard. This is not the end of the story though, just the beginning. You can read a ton of books but without practical knowledge but that will only take you so far.