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Legion Strength & Conditioning Podcast
27 minutes | 6 days ago
#72: Incorporating Weightlifting Skill Work into CrossFit Training
We recently received a question about improving weightlifting technique for CrossFitters — especially for folks who are trying to hit heavier lifts in conditioning workouts. It’s challenging to incorporate skill work into training in addition to the volume most athletes are already doing in order to get stronger and improver their conditioning. And, even if an athlete does make technical improvement, they often revert back to bad habits once they reach a certain weight threshold or once they’re tired enough in a conditioning piece. So, how should athletes think about incorporating weightlifting skill work into their CrossFit training? Luke has experience on the Burgener Strength (formerly CrossFit Weightlifting) seminar staff, so he breaks down some of his favorite ways to improve technique for CrossFitters. We also discuss the value and application of skill transfer exercises like snatch balances, overhead squats, and no hook/no feet/no touch snatch and clean variations. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. These interviews are posted in video format on YouTube as well. Show Notes: [0:13] Ways to incorporate weightlifting skill work into CrossFit training: EMOMs, special exercises, etc. How to blend technique work with lifting heavy and doing metcons. [10:27] Improving your “worst possible performance” is more important for most than improving your “best possible performance” [18:13] The role of squatting and snatch balances in improving weightlifting numbers. And, there’s not one “special exercise” or “special cue” that will fix technique issues.
28 minutes | 20 days ago
#71: Coaching In Person vs Coaching Remotely
Coaching athletes remotely has its challenges — and they aren’t just limited to communication. On this episode of the Legion podcast, we discuss the subtle cues we look for when watching athletes train in life, and how we can try to get that some information from athletes who are training remotely. While the improvement in cell phone camera technology and the ease of sending video around has made remote coaching a lot easier, it’s still tough to be able to see when an athlete is starting to “lost it” early on a conditioning piece or when they’re beating their head against a wall attempting the same heavy snatch weight over and over again. In a remote coaching relationship, the goal is to teach athletes to be able to make subtle adjustments to their training themselves. Check out this conversation with Jon, Luke, and Todd to hear our thoughts on remote vs in person coaching. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. These podcasts are posted in video format on YouTube as well. Show Notes: [0:13] Working with athletes and transitioning from in person coaching to remote — or vice versa [5:03] Learning from training with more experienced athletes. And the challenges of communicating technique tips in a remote coaching environment. [12:03] What are things that coaches can pick up while watching athletes train that are hard to spot remotely? [18:31] How do we recognize when someone needs to be pushed more and when they need to be pulled back? What are the common types of mistakes that athletes make in training? [26:37] Athletes often continue making the same types of mistakes: being too rigid, being too sloppy, overpaying, underpaying, etc.
48 minutes | a month ago
#70: Science with Sergio | The Free Energy Principle - A Unified Brain Theory
Our previous Science with Sergio episode was focused on a preprint paper discussing predictive coding and fatigue. This was a pretty dense paper that relied heavily on Bayesian models of cognition. Basically, this means that our brains our constantly trying to predict what is going to happen, and that we are making little updates all the time to what we are doing (and what we are predicting) to make those predictions more accurate. Now, this may sound like some pretty esoteric stuff…and it is! So, for this episode, we figured we’d go to one of the sources and cover Karl Friston’s “free energy principle” for brain modeling. Friston has done a lot to popularize some of these concepts, so we chose his review paper “The free-energy principle: A unified brain theory?” Now, you may be wondering what esoteric models for thinking about consciousness and cognition have to do with exercising. Well, a lot of folks in the fitness space spend a lot of time talking about mindset. Rather than talking about mindset, we at the Legion Strength & Conditioning podcast would like to talk about prediction error and updating our priors. (Sidenote: This is a really great marketing strategy! You should try it!) Any sort of exercise performance is going to be largely mediated by the brain. Want to get less tired? Want to have better technique or learn skills more quickly? Want to learn to intuitively pass your way through workouts. All of these can be better understood through Friston’s free-energy principle, even if it doesn’t translate into immediately actionable fitness advice. Oh and in this episode I wonder what the deal is with positive prediction errors — meaning what happens when we make a significant prediction error, and the outcome is positive. The deal is dopamine. Dopamine is released when you receive an unexpected reward. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. These interviews are posted in video format on YouTube as well. Show Notes: [0:13] Introductions to Karl Friston’s free energy principle and the concept of prediction error [11:31] Better prediction results in fewer errors which results in the opportunity to do more which results in more learning — the virtuous cycle of good prediction [22:40] Thinking about the free energy model in terms of improving technique on a snatch — and two common coaching mistakes [35:02] How does the concept of “athleticism” relate to the free energy principle? [46:52] Ways that organisms reduce free energy: manipulating the external world or updating their models of how things work. And, how does “rate of perceived exertion” relate to all of this? Links and Resources Mentioned: The free-energy principle: a unified brain theory? Free energy principle Bayesian reasoning Homeostasis Information theory Gibbs free energy Dopamine reward prediction error coding Allostatic load Erythropoietin (EPO) The psychobiological model: a new explanation to intensity regulation and (in)tolerance in endurance exercise
35 minutes | 2 months ago
#69: Movement, Asymmetries, and Muscle Activation
Athletes can often worry that they are “out of alignment” or that the little hip shift that they have in their squat is limiting their progress. And, to be fair, movement issues can cause some significant problems for people! Still, many folks think of their movement as being either “correct” or “incorrect” in a way that can be unhelpful. There’s also many misconceptions about the need to “activate” certain muscles or that things “aren’t firing.” While this colloquial way of talking about things can be a useful shorthand, it can confuse people in a way that results in them spending a bunch of time doing silly warm-up routines or burn a bunch of brain power worrying about minor asymmetries that everyone has. Check out the full conversation with Luke and Todd to hear how we think about movement, asymmetries, and muscle imbalances. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [0:13] Some common misconceptions surrounding muscle activation, asymmetries, and overly mechanical ways of looking at movement [06:57] Movement is more about the nervous system than the muscular system. Asymmetries are natural and aren’t something to “fix” [13:55] Many things — like Active Release Technique, stretching, and low carb diets — can be effective, but often not for the reason that gurus say they are effective. [22:30] Doing things “to feel good” is a better framing than doing things to “correct imbalances” [30:30] Some of the downsides to athletes thinking that they are fragile. Plus, an update on Luke’s Catalan progress.
43 minutes | 2 months ago
#68: Communication Between Coach and Athlete
If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc
38 minutes | 2 months ago
#67: Return to Play | Getting Back Into Training After an Injury
Serious athletes often develop overuse injuries. Nagging elbow tendinitis, knees that get cranky with too many squats, stiff low backs after heavy deadlifts. If you’re pushing your performance, some of this is the cost of doing business. Sometimes, these irritations turn into actual injuries which demand time off from training — or at least time off from certain movement patterns. But, what about returning to training? Many athletes end up in a grey area where they are cleared to resume their normal activities, but they are not ready to jump back into 100% of their previous training volume or intensity. How should coaches and athletes think about navigating return to play in sports like CrossFit? Check out the full conversation with Todd and Luke to learn more. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] How should people navigate the grey area between injury and returning to full training? [08:40] How to modify painful movement patterns to continuing training [18:33] Being injured is not a binary state. And, how to think about improving stress tolerance in tissues. [24:58] How to add variation to training to help people return to play and work through irritation — and how to increase volume across weeks sustainably [31:00] Why providing a simple solution to a complex problem is effective for getting attention — but not as effective for getting results
76 minutes | 3 months ago
#66: Science with Sergio | Predictive Coding and Fatigue
In this episode of Science With Sergio, we go down the rabbit hole on the predictive coding model of cognition and how it relates to fatigue. As a quick reminder, on Science With Sergio episodes, we dig into a specific scientific paper and attempt to apply it to practical training advice through reckless, hand-wavey assumptions and careless oversimplifications. On this episode, we discuss Towards the unity of pathological and exertional fatigue: A predictive coding model from Aaron Greenhouse-Tucknott, Jake Butterworth, James Wrightson, Nicholas Smeeton, Hugo Critchley, Jeanne Dekerle, and Neil Harrison. The predictive coding model of cognition can be opaque and challenging at first, but it offers deep insight into what may be happening when we want to keep exercising but just get too tired. The authors of this paper argue that the sensation of fatigue may emerge as a response to the brain making poor predictions and realizing that there are huge differences from the data it is taking in from its sense and the predictions it made about what was going to happen. Basically, if you exercise too hard, you start to lose the ability to predict how your body is going to react, so your brain slows you down until it finds its footing again. While getting into the weeds of the model can have a sort of hall of mirrors, infinite regress feel to it, there are still practical takeaways for any coaches or athletes looking to better understand why people get tired. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] How does the brain experience fatigue? What is the “predictive coding” model? [08:15] A summary of predictive coding — how brain researchers use this model to understand consciousness and how this is related to exercise performance [20:31] How the body attempts to regulate systems during fatigue — and what happens when it starts to make errors both in its ability to maintain homeostasis and in its ability to predict what’s coming next [27:14] Marcora’s psychobiological model of fatigue and how that relates to the predictive coding model of fatigue [34:18] How does pre-workout anxiety fit into this model? [47:05] How would an athlete improve their conscious and subconscious predictive abilities? Is this just “good training”? [54:49] Is physiological compensation rooted in prediction error? [01:04:08] How much of “rate of perceived exertion” is associated with exercise induced discomfort? [01:08:40] Practical takeaways: good training pushes people just past their current abilities, which improves both conscious and unconscious self-regulation and results in improved performance Links and Resources Mentioned Towards the unity of pathological and exertional fatigue: A predictive coding model Karl J. Friston “Karl Friston: Neuroscience and the Free Energy Principle” from the Lex Fridman Podcast Information theory Bayesian statistics Allostasis Moxy Monitor Samuele Marcora Psychobiological Model of fatigue Lactate Dynamics Training Fartlek
38 minutes | 3 months ago
#65: Is Heart Rate Valuable for CrossFit Athletes?
We recently received a question about using heart rate in training, so we though it might be useful to record a podcast on the topic. People often wonder whether they should be tracking their heart rate in training—especially if they have a background in endurance sports like running, cycling, or triathlon. Should CrossFitters be tracking their heart rate in a similar way? Are heart rate zones applicable to mixed modal training in the same way that they’re applicable to running intervals? As always, the answer to this question deserves a bit of nuance. While heart rate isn’t useless for CrossFitters, it doesn’t have the same correlation with intensity or rate of perceived exertion as it does for endurance athletes training in one cyclical modality. Still, heart rate can be a valuable tool for athletes to understand their different “ranges” of intensity, and it can also help us utilize some of the tools developed for endurance athletes as “energy systems accessory work.” If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] What is the value in data tracking for CrossFit athletes? Can we compare the way that endurance athletes in sports like marathon or triathlon track heart rate to the needs of CrossFitters? [06:19] What are the challenges of using heart rate in a “mixed” environment (like burpees, pull-ups, and kettlebell swings) vs in a cyclical environment (like running or cycling)? [10:10] How do the Legion coaches use heart rate for athletes? What have we seen be helpful for our athletes who do track their heart rates? [19:35] Using heart rate to do “Zone 2” training focused on mitochondrial adaptation and building an aerobic engine [29:38] Overly analytical athletes can have a tendency to “take everything apart” and focus too much on things like heart rate numbers, building an aerobic base, and doing their accessory work—at the expense of practicing their sport. Avoid this trap!
40 minutes | 4 months ago
#64: Planning for the 2021 Open
While we are still waiting for some details to be announced, the 2021 CrossFit Games season is starting to take shape. In an ideal world, we will see the best aspects of the Regionals system and the best aspects of the Sanctionals system combine. In a less than ideal world, Covid will throw a wrench in the 2021 season much like it threw a wrench in the 2020 season. With the uncertainty in the air, how should athletes approach training for the 2021 Open? What should change for people who are prioritizing The Open compared to people who know they stand a good chance of making it to the Semifinals? If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] Quick breakdown of the announcements for the structure for the 2021 CrossFit Games season. [07:40] How should athletes approach The Open vs the Quarterfinals vs the Semifinals? [17:20] How will the semifinals era compare to the Regionals era? [23:04] Adapting to potential shifts in the season structure based upon new announcements and the situation with Covid. [32:00] What is Jon doing for his athletes—some of whom are prioritizing the Open, some of whom are prioritizing the Quarterfinals, and some of whom are prioritizing the Semifinals? How should people think about training for and peaking for The Open?
36 minutes | 4 months ago
#63: Structure Without Hand-holding
Having spent time in a lot of different gyms and seen people following a lot of different competitive programs, I know for a fact that many of the coaches who write those programs would have a meltdown if they saw what was being done in their name. I’ve seen athletes in my own gym who I personally coach doing things that have made me freak out. And, when I’m like “Ok, wait how long have you been doing this that way?” the answer is sometimes, “Well, basically the whole time.” Misalignment on how an athlete executes a session and how a coach intends a session to be done is inevitable. Taking this gap all the way to zero is not only unrealistic, but it would also eliminate many of the opportunities athletes have to learn about their own abilities through trial and error and making mistakes. If a coach hand holds too much by always prescribing paces, always correcting form, and always giving suggested rep schemes for fractioning, athletes become dependent and fail to develop autonomy. Just like helicopter parents can make children fearful and dependent, helicopter coaches can stunt the development of athletes. On the other end of the spectrum, athletes will often learn the wrong lesson from their mistakes or repeatedly fail to achieve the proper training stimulus without some guidance. How do we find the balance between being overly prescriptive while also making sure that we are still providing the necessary guidance and nudges for athletes? Check out the full conversation with Jon and Todd for our perspectives—as well as a pretty nasty assault bike challenge from Jon. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc [00:13] How can coaches help clarify the goal of a training session for athletes? And, the surprising multitudes of ways that athletes will figure out how to do sessions incorrectly. [04:50] How to find the right balance between making sure that athletes have guidance in executing their sessions vs excessive hand-holding [12:20] Jon concocts a sadistic workout. And, the tacit knowledge that people acquire about how to train correctly from training in groups. [23:37] Reprise of the Colborn Challenge: Bike starting at 60rpm for males and 50 rpm for females. Increase by 3rpm every 3 minutes until failure to maintain pace. [27:27] When is it appropriate for coaches to prescribe unreasonable paces that may be outside of an athlete’s comfort zone? [34:02] If 20 people complete the Colborn Challenge, Jon will also do it. Please send images of the completed test to @legion.sc on Instagram.
25 minutes | 5 months ago
#62: When to do Targeted Skill Work (and When it's Unnecessary)
As athletes improve in the sport of fitness, their weaknesses become obvious and apparent to them. “Man, I really struggled on those handstand push-ups.” “My weightlifting numbers just aren’t up to snuff.” Driven athletes home in on their weaknesses and will want to work on them obsessively. However, especially for a lot of intermediate athletes, improvements will come over time simply from more exposure to the movements and the demands of the sport. How can athletes and coaches know when they need to focus in on specific movements through targeted training, focused cycles, and special accessory work? And when will athletes just improve over time from doing the movements more? Check out the conversation with Jon, Luke, and Todd to find out. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] Why do some athletes improve just from being exposed to a training stimulus—even without focused work or a structured program? [02:50] How can athletes find a balance between “doing the sport” and dedicating specific time to doing skill work on target movements? [10:52] Some people are very capable of figuring things out on their own. Their success can mislead others about the best way to acquire skills. [19:47] Many impatient athletes and coaches look for complicated solutions to stalled out progress in intermediate athletes. In reality, they often just need more exposure over time to a specific movement or skill and will improve eventually regardless of the structure of training.
34 minutes | 5 months ago
Legion Podcast #61: Is it OK to Leave Something in the Tank?
Intensity and volume reign in the competitive fitness landscape. While debates go back and forth about which is more effective for adaptation (Hint: It depends), very few people are asking whether they should just stop training when they still have something left in the tank. In fact, many athletes who we coach often ask if it’s ok that they feel like they could have done more. In some cases, they want to add in more accessory work. In other cases, they wish they had done more intensity and/or volume in their daily training session. But, leaving something in the tank is a crucial part of long-term development. Check out the conversation with Jon, Todd, and Luke to hear how to balance the concepts of “minimum effective dose” and “maximal tolerable dose” in training, when it’s appropriate to do extra work after a session, and when you should empty the tank in training. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] Am I leaving gains on the table if I feel like I have more in the tank after a session? Pushing too hard on a specific session can limit overall improvement from a training cycle. [07:50] Minimum effective dose vs maximum tolerable dose and how to apply these concepts to specific training sessions [12:58] Achieving the best possible result in a session and getting the best training dose are not the same thing—more advanced athletes can often intuitively find the correct balance here [17:19] Is it ok to add in extra “easy work”—like skill work, easy biking or running, core exercises, etc. [25:08] When is it appropriate to actually push to the limit? What kind of mistakes do athletes make in training sessions that prevent them from finding their actual performance limits?
55 minutes | 6 months ago
#60: Science with Sergio - Lactate Myths
We’ve got another episode with Sergio going deep on the metabolism of lactate—and its underrate role as a signaling molecule and a preferential fuel source for many internal organs. In this episode of Science with Sergio, we review some of the highlights for performance-based athletes in George Brooks’s extensive 2018 review of lactate shuttle theory in Cell Metabolism: The Science and Translation of Lactate Shuttle Theory As we discussed in our previous Science with Sergio episode, lactate gets an unfair bad rap—being blamed for all kinds of things like muscle soreness and fatigue. Like most biological systems, it can be difficult to disentangle causation from correlation in the metabolism of lactate, and we attempt to do so in this episode. While this does get pretty deep, we try to offer explanations for some of the more technical concepts and jargon as we go. Check out the full conversation with Todd and Sergio for a technical perspective on what’s actually going on with lactate and lactic acid—as well as some wild speculation about how to apply these concepts to practical training for athletes. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Learn More from Sergio Medium: @pecirnosergio Instagram: @sergiopecirno Links & Resources Mentioned The Science and Translation of Lactate Shuttle Theory Calcium ions Conjugate acid-base pairs Lactate dehydrogenase Todd Nief’s Show: Evan Peikon (Training Think Tank) Partial pressure Torr Maintained exercise-enhanced brain executive function related to cerebral lactate metabolism in men Show Notes: [00:13] Some common misconceptions about lactate: it causes soreness and fatigue. [06:45] How does pH work and what does it mean for something to be an acid-base pair? [13:10] How do metabolic byproducts actually cause fatigue? And, is there a separate role for lactate in fatigue other than through the production of hydrogen ions? [20:14] Does lactate have anything to do with soreness? Is there value in “flushing” after a training session? [33:14] Why do some tissues seem to prefer lactate as a fuel source? And, how can the correlation of elevated blood lactate levels with negative health outcomes confuse us? [41:14] What is lactate’s role as a “signaling molecule?” [44:30] What are actionable takeaways for athletes and coaches based upon a better understanding of lactate metabolism on interval training and recovery protocols?
27 minutes | 6 months ago
#59: 2020 Games Review
Like everyone else in the CrossFit world, all of the Legion coaches wasted at least a few hours a few weekends ago streaming the CrossFit Games instead of doing whatever work we should have been doing. And, like everyone else in the CrossFit world, we all each have some opinions on the programming and the testing—some positive, some negative, and some just flat out armchair pontificating. Check out this conversation with Jon, Todd and Luke to get our take on the design of the events for the 2020 CrossFit Games—and our thoughts on how CrossFit handled the variety of challenges thrown at them for the entire 2020 season. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] Some quick takes on the testing for this year’s Games—and the challenges of running the event given the variety of changes to the 2020 season. [07:47] How having only 5 athletes changed the dynamics of the competition. [13:22] Some critiques of the events—and the benefits of not having anything “shocking” this year [19:09] Somes positives of the events—and commentary on what the actual separator was on a few events [26:00] Final thoughts on the Games workouts
55 minutes | 7 months ago
#58: Science with Sergio | Lactate, Metabolic Flexibility, and Fat Oxidation
And now, for a new segment on the Legion podcast: “Science with Sergio” Lots of CrossFitters talk about lactate or “lactic acid,” like joggers from the 1970s—saying things like “my legs were burning with lactic acid” or “my lat are so sore from the lattice acid from that workout yesterday.” Our understanding of the metabolism of lactate has progressed quite a bit, so we wanted to dig into a paper from Iñigo San-Milán and George Brooks that gives a more detailed and accurate framing of how lactate functions in the body as a fuel source, a signaling molecule, and—in some cases—as a fatigue mechanism. On this podcast, Sergio and Todd break down “Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals.” By better understanding the in-the-weeds metabolism, we can better filter fitness snake oil and have a more accurate framework for how athletes get through conditioning—and what actually slows them down. Check out the full conversation with Todd and Sergio to learn: How elite athletes metabolize lactate How aerobic and anaerobic metabolism relate to lactate production How to practically apply this understanding of metabolism to training CrossFitters If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Links & Resources Mentioned “Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals” by Iñigo San-Milán and George Brooks ATP/ADP sycle Citric acid cycle Electron transport chain “Fast-Twitch Vs. Slow-Twitch Muscle Fiber Types” Show Notes: [00:13] Introduction to “Science with Sergio” and “Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals” from Iñigo San-Milán and George Brooks. [03:45] Some key foundational concepts: metabolic flexibility and fat and carbohydrate oxidation, lactate, the citric acid cycle, the electron transport chain, and aerobic vs anaerobic metabolism [12:08] Does lactate actually cause fatigue and soreness? What’s the deal with “lactate threshold”? [17:04] A breakdown of the study’s methodology and findings: elite athletes, recreational athletes, and metabolically damaged individuals all rode a bike 🙂 [25:17] Lactate as a fuel source and why lactate both correlates with and potentially causes fatigue [35:27] How can people apply this understanding of lactate to actual performance in fitness? What is the value of Zone 2 training? How do CrossFitters do it wrong? [43:52] Why CrossFit has more complicated limiters than just mitochondrial function. [49:51] “The fat burning zone” doesn’t have anything to do with people losing weight or body fat. [53:37] Science with Sergio wrap up
28 minutes | 7 months ago
#57: What About People who are in between "Class" and "Competitor"?
Athletes who are in between classes and being high level competitors can often feel “homeless” in their training. They may also struggle with calling themselves a “competitor” if they’re not interested in trying to qualify for higher level events or if they still struggle with certain aspects of their fitness. Still, these athletes often enjoy using the framework of CrossFit as a sport to guide their training and tap into their competitive energy. In this episode, we try to give these athletes some questions that will help guide their training—and also support their desire to push themselves to improve without feeling like they need to push themselves for elite performance. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [01:19] A lot of people are interested in treating CrossFit as a sport, but aren’t interested in really dialing in elite performance or doing corny “athlete” stuff. What should these folks think about in their training? [03:52] What kind of goals could someone have for improving in the sport of CrossFit? Just the joy of competing? The process of self-improvement? Having fun in the gym? [08:10] Some people are good enough relative to other people that they feel like they “should” compete, but that doesn’t mean that they have to go all in on developing elite performance. [13:47] Even people who don’t have strong competition goals enjoy getting better—and hate getting worse. [19:52] How can athletes find a local competitive structure that allows them to find fulfillment. And, the value of training with people a bit above and a bit below your current skill level. [24:58] Summary of recommendations for “in between” athletes
31 minutes | 8 months ago
#56: Should Gyms Write Their Own Programming?
The Morning Chalk Up recently posted an article by Hilary Achauer called “Remember When Gyms Programmed Their Own Workouts?” Since all of us Legion coaches have combined decades of experience programming workouts for group classes at gyms, we felt it only right that we vent our thoughts on whether gyms should write their own programming into our microphones for your listening pleasure. With the rise of several very high quality online programming options available for gyms, it can seem like a no-brainer to outsource the programming aspect of running a gym and focus on more pressing aspects of growing and managing the business. What is lost by doing this, though? What are the downsides to coaches, and is there a reasonable business case to be made for spending the time and energy writing a custom program? Also, it’s important to keep in mind that the alternative to a gym hiring out their programming isn’t necessarily a well-designed and fun program that keeps all of their members engaged, safe, and coming back for more. It’s often a haphazard, WOD that an overburdened owner/operator found while searching Google in between responding to emails. If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] How has the landscape changed over the last 10 years for gyms writing their own programming? [02:42] What are the concerns with following a more generalized program? What can go wrong when gyms templated programs. [07:37] What level of skill do coaches need in programming in order to be able to effectively deliver class programming? [15:11] Every group program is going to have people who question the program or argue. How can coaches and owners build trust in the program that they are following? [24:03] There’s a difference between actually coaching and just “administering” a class [27:32] Summary of the positives and negatives of purchasing a templated program or hiring someone outside of your gym to write programming
42 minutes | 8 months ago
#55: How Should I Go From Classes To Competitor?
As people get into CrossFit, some percentage of them start to get pretty excited about the training. While they just start off coming to classes, enjoying the workouts, and maybe making a few friends along the way, they start to realize that there’s a whole world of skills, personal records, and faster times to be uncovered. For these folks, there often comes a tipping point when they decide that they want to do more than is in the typical CrossFit class. But, what does that look like? It’s not just about jumping from doing a few 60 minute classes per week straight into multiple double days and 90s minute sessions that we see CrossFit Games athletes posting on Instagram. So, how should people think about making the transition into doing more work outside of classes and focusing more on competing? How does an idealized version of this journey compare to the often messy reality of how many athletes transition into more competitive training? If you're not already subscribed to our newsletter, head over to www.legionsc.com to get a weekly selection of training tips and our favorite articles. You can follow us on Instagram as well for regular training tips and crunchy tactics: @legion.sc Show Notes: [00:13] What is the typical journey from just doing “CrossFit classes” to becoming a competitor — and what bad advice do people get along the way? [07:14] What is the most important thing someone can focus on as they attempt to transition to doing “more than in a class”? [14:00] Following “absolute best practices” isn’t necessarily realistic or important for people just getting into competing. How can people find low hanging fruit to focus on in training? [20:34] Training in a group — while often devoid of “best practices” — teaches athletes many of the tacit skills that they need in order to understand how to compete. [29:39] As long as people are learning and not pushing themselves too hard, it’s ok to do “stupid stuff” in training and almost every competitor has a period where they go through this process. [34:17] A lot of people do not necessarily want to push for absolute peak performance — it’s ok to just want to work out and throw down with their friends.
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