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Entries in pat sherwood (10)

The Thing About Time Constraints

While brainstorming this post, I came up with three ideas for an intro and could not pick which one would fit best. So I’ll just do all three. Well, four if you include this one. But yeah, three from here on out. Use whichever one grabs your attention the most.

There are lots of bad things a teacher can say to you. “Can we talk after class?” is the universal bad news precursor. An unexpected, “Clear off your desk except for a pen,” means you should have been doing the homework readings. And, “Turn your card!” still brings back that horrible day in second grade when I accidentally went to the bathroom without permission. I cried.

Still, there is absolutely nothing in school, and maybe the world, worse than, “Now you all paid for a 4-hour class, so I want to make sure you get your money’s worth.”



Kanye West gave an interview back in the 808s & Heartbreak era where he said something along the lines of, “True art is something that can’t be subtracted from any more.” Fast forward almost a decade and he’s just released a string of 5 albums in 5 consecutive weeks for himself, Kid Cudi, Nas, Pusha T, and Teyana Taylor that might prove to be the most paradigm-shifting collective piece of work since Graduation. The new albums only have 7 songs each, and none of the individual songs follow the traditional 3 minutes and 30 seconds, 3-16s and 4 hooks format that gets radio play. Most songs are 2 minutes and some change. A few are 5-7 minutes. One doesn’t even have a hook, but just talks about him killing his wife, yet somehow sounds way more polite than when Eminem tried it in 2001.

Premeditated murder aside, all 5 albums are fantastic! There’s no filler tracks, no added parts on songs to make them radio-friendly, no extended intros, outros, or skits. Each song is done when it’s done; that is to say when the mood and message have been delivered. “All Mine” took 2:26 to do that, “REBORN” took 5:25 and is just the same hook over and over again. Yet these two, and every song on each album are not confined by anything. I would not quite call this collection “true art” based on Kanye’s definition, but maaaaaannnnn they are close.


Dude, go back and reread On Elegance by Pat Sherwood.


Teaching (and therefore coaching) is part mechanical and part artistry. The mechanics of it have to do with best practices, progressions, and management. The art of it comes when prescribing doses; exactly how much coaching does this person need at this exact moment? Trying to find that line and not go over it is the art of coaching, and each coach should be on a constant, relentless pursuit of subtracting unnecessary things out of their practice.

Scenario 1 – track practice

I am standing in front of a high school track team of 65 kids; complete mix of long distance, mid distance, and sprinters. Even a few throwers. We need to 1) get them something resembled to sweating before the workout and 2) keep on the reinforcement tip with technique, little piece by little piece every day. Their attention span is limited because everyone’s is, and some kids are only there because their friends are there, and have no desire to run at all. So going through my head, I need to figure out what would be the least amount of coaching in as few words as possible in order to get the things we need accomplished.

First we need to organize the layout in a way where the “good kids” – meaning ones who care, sometimes fast, sometimes not – can lead the drills and demos and everyone else can follow by example. So lines of 10(ish), starting at the 20-yard line and working our way back to the endzone, gradually progressing from good kids in front to shit kids in the back. As the front row kids demo, I walk from line to line making small, concise corrections to individual athletes.

Next is finding exactly what stuff to cover for technique. The entire team follows Pose (which is art, by the way, as it cannot be reduced) and as I watch the drills, I try to decide which specific area of Pose needs to be emphasized. I notice it’s one of those days where it’s all bad, but still I pick 1, and I pick the Number-4 position – the one thing all runners go through whether they want to or not. They don’t seem to have a desire to run fast, so a falling emphasis would not be the way to go, and since the pulling is designed to reclaim the Number-4 Runner’s Pose anyway, let’s just keep it simple and keep our attention on that.

As the practice progresses, I constantly look for ways to refine what will be taught, and only let words out of my mouth that need to be said and can’t be communicated any other way. I save most of my words for important post-practice discussions like who is hot among the rappists on Soundcloud.

Scenario 2 – 60 burpees for time in August

We follow at the Champions Club, and instead of doing 50 bar muscle-ups for time, on this horrible August day we decided to do 60 burpees for time instead. Our 9 am session has 15 people: a few high school kids, a few college kids, and even a Mrs. Kroll sighting. Our warmup had couple exercises listed on the board, and after the first hollow rock everyone was in a full sweat. But we carried on knowing what was coming soon. Then we did a mobility for the hips to help the landing position, went over the bowing technique on the burpee with feet together, translate it to feet apart, then do one more shoulder mobility to prep for all the push-ups. 7 minutes later everyone was flat on the ground and we saw great scores across the board. I looked up at the time and it was 9:40.

“All right kids, that’s about it,” I said. “Get a little cool-down walk or something; I’ll be here for another 20 minutes if anyone needs anything. Otherwise once you get your stuff on the board and walk, you’re all good!”

Scenario 3 – Max effort back squats

Workout of the Day: Back squat 3-3-3-3-3-3-3 reps

At the 4:30 pm session, we get an unexpected influx of 13 people – which is a big session for us.

Everyone has pretty good form, but it’s just a little chaotic. I let the warmup drag on a bit too long because everyone was socializing, and it took a little extra time to decide how to split up our 5 squat racks.

Then in the middle of it, I found a session-wide thing that we needed to improve on. So I stopped the lifting for a bit to address it. Next thing I know it’s 5:20 and we still need to get more lifts in. I go from rack to rack, instructing to either go up, down, or keep the weight the same. Avery finally got it! She kept her arches on the transition between down and up, and doesn’t even have to look at her feet to do so! We can finally start moving up past 65-lbs. I look up and the clock says 5:28.

“5:30 kids, we’re probably going to start a little bit late, so hang tight”

I know Avery is not going to be able to work up to a true 3 rep max on the spot, but I do want her to experience lifting a few sets that would actually seem heavy for three reps. A one-hour time constraint is not going to stop this from happening.


Exact time keeping is important in certain areas of life (track and field, marines, Super Mario, etc.) but for the most part the hours and minute hands are there on a clock as a general point of reference. When someone says, “I’ll be there in 5 minutes,” you are assuming they’ll be arriving soon enough, so don't take care of your business. If your little cousin’s birthday party starts at 11 am, you are not going to blow through a red light just to avoid getting there at 11:02.

In the professional world, this also varies from place to place. If you scheduled a half hour consultation with a potential client, you would not cut off mid-sentence when clock beeps for 30-minutes. On the other hand, if your teacher is going to mark you tardy for having half your body outside the class when the bell rings, then by all means push over anyone necessary to avoid detention. In the world of being a CrossFit coach, I think it is fair to make yourself available for an hour at each session, and a one-hour session is a good, general timeframe to advertise. We just have to know not to be slaves to that one hour. Above all else, we should strive to never put out a crappy product. When we are trying to fill time at the end, or cram stuff in, it usually turns out like crap. So don’t do that! Let things be done when they’re done.

Mel's Musings Episode III: Why So Strict, Bro?

Dear Athletes,

I know you love kipping handstand push-ups.  But I’m writing to you today to explain why you should be doing strict handstand push-ups.

From the top, let’s get one thing straight.  A kipping handstand push-up vs. a strict handstand push-up is like a single-under vs. a double-under.  They are not the same movement.  And just like lots of singles won’t get you that elusive double-under, lots of kipping won’t get you a strict handstand push-up.

Reason #1: Power Output

You know I love me some power output.  And of course, this is the main reason why we choose to kip certain movements.  Because they allow us to do more reps in less time.  Kipping pull-ups are simply faster than strict pull-ups.  Interestingly, kipping handstand push-ups are not any faster than strict handstand push-ups.  In fact, compared to an efficient strict handstand push-up, they are slower.  Take a look at Chris Spealler, arguably the world’s fastest mover, performing a set of (strict) handstand push-ups in competition:

From Spealler’s 1:52 “Diane” at the 2012 South West Regional.

Therefore, if strict is faster than kipping, then that should be our default.  And only when we reach fatigue, would we then make the switch to kipping.


Reason #2: Movement Hierarchy

The kipping handstand push-up is a more complicated movement than the strict.  Kelly Starrett would describe the strict handstand push-up as a Category 1 movement, one where the athlete has a connection through the entire movement[1].  On the other hand, the kipping handstand push-up is a Category 2 movement.  The athlete enters “the tunnel”, moving from a position of stability to a position of instability, and then back to a position of stability.  Category 2 movements are more complex than Category 1, and require greater stabilization demands, because that “connection” is missing for a period of time.  Athletes have a tougher time staying in a good (hollow) position when they kip because of this loss of connection.  When an athlete is learning a new movement, the default should be to learn and perfect the Category 1 movement, and only then progress to the Category 2 movement.

This admittedly “academic” discussion is reinforced in our laboratory (“the gym”).  Which pull-up do we teach first, strict or kipping?  Of course, we teach strict first, and if the athlete lacks the strength for a strict pull-up, we scale the load by using bands.  Several coaches advocate for athletes to acquire the strength to do strict pull-ups before kipping.  One in the CrossFit community is down here in my neck of the woods.  Matt Crabtree, former owner of 21 CrossFit in Durham, says, “If you aren’t strong enough to do at least five dead hang pull-ups, you should abstain from kips and build up the dead hang using bands, negative, jumping, bands + weight, etc.  And once you are strong enough, kips should never completely replace dead hangs.  Never.”[2]  Similarly, CrossFit HQ’s former gymnastics subject matter expert, Jeff Tucker, says that handstand push-ups “should be a strict movement”, and that athletes “need to be working strict form before adding momentum to it.”[3]


Reason #3: Transferability 

Increased strength gained from practicing and mastering strict handstand push-ups translates surprisingly well into the overhead Olympic lifts, such as push press and push jerk.  I say, “surprisingly well”, because most Olympic weightlifting coaches make fun of handstand push-ups and would never program them for their athletes.

Why does the movement translate so well?  First, being inverted in a fully locked-out position (the top of our handstand push-up), is basically the closed kinetic chain equivalent of the finish position of our (open-chain) jerk.  Perhaps the isometric strength gained in the handstand supports a strong jerk receiving position?

But if this is true, wouldn’t a kipping handstand push-up be just as beneficial?  Yes, in theory; no, in practice.  If the athlete is doing a set of kipping handstand push-ups, and rests at the top of the handstand, there will be isometric gain.  But in my experience, athletes performing kipping handstand push-ups tend to rest at the bottom of the movement.  No benefit!

Pat Sherwood hates HSPUs.  He also lists the push jerk as his least favorite lift.[4]  Coincidence?

Similarly, the strict handstand push-up is the closed-chain equivalent of a shoulder press (with decreased ROM).  We never really do a partial-range shoulder press, but we often do push press.  The push press is initiated by the legs, but finished by the arms.  So where do the arms start pressing in the push press?  When the bar is somewhere near the top of our head.  Bingo!  The same range we start pressing on a strict handstand push-up.  Am I the only one for whom the light bulb just clicked on?

Finally, performing strict handstand push-ups is much easier when the athlete can maintain midline stability (hollow body position), not breaking into overextension.  This hollow body position is also the strongest position in our press/jerk.  These movements serve to reinforce one another.


Get Strict

If all this is true, why don’t athletes do more strict handstand push-ups?  My belief is: simply because they don’t have the requisite strength.  Strict handstand push-ups are hard; but then again, most things worth accomplishing are.  Perhaps you thought you would never get a pull-up, and now you bang out 10 of them, no problem.  There is nothing magical about the strict handstand push-up.  It just requires practice and patience.

You probably already know some options to increase your strength in the strict handstand push-up.  But here are a few:

  • Decreased ROM.  When I first started CrossFit, I could only do a few handstand push-ups at a time.  So when something like a 21-18-15-12-9-6-3 came up, I would scale the range of motion.  You don’t even need an Abmat for this.
  • Assistance.  It can be tough to rig up a band for handstand push-ups (although I’ve seen some), but you could also use a friend to help.
  • Negatives.  Just like with pull-ups, these can help build strength.
  • Hollow Body.  When I first did handstand push-ups, I was always overextended.  Thus, I was never in a strong position, and my lower back would be sore after several reps.  Somewhere along the line, I learned how to stay in a hollow position – the self-cue that worked for me was “squeeze your butt”.
  • Shoulder Mobility.  I know folks who really struggle with handstand push-ups, and the reason is they can’t fully open up their shoulder, and they are never “stacked” over their hands – again, not a strong position.
  • Practice.

A recipe for upper body strength?  Red meat and strict handstand push-ups.  Whiskey if you’re over 21.



Is there a place for the kipping handstand push-up?  Probably.  Like when the workout prescribes 100 HSPUs for time[5].  Or when learning how to do a freestanding handstand push-up.  But when it comes to the power output, movement hierarchy, and transferability, the strict handstand push-up is superior.


[1] Starrett, K., “Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance”, 2015.

[2] Crabtree, M. “CrossFitters: Why I Haven’t Taught You to Kip”, published online 2013.

[3] Interview with ASRX, 2011.

[4] Athlete profile from 2009 CrossFit Games, published online 2009.

[5] It’s all relative.  For some, the number may be 50 or 10.

Pat Sherwood on his 10-Year CrossFit Anniversary

I have no idea how this one slipped through my attention, but I have been posting quite a bit of Pat Sherwood stuff on here recently and this one is from August 2015. His 10-year anniversary of his first CrossFit workout came up and he decided to write a short blog post with ten points he picked up along the way. Check it out:

Pat Sherwood: A Reflection on 10 Years of CrossFit

"7. The first time someone told me about CrossFit, I thought it sounded ridiculous. This was due to my ignorance of what CrossFit’s methodologies truly were. I was closed minded and thought I knew everything. If you encounter people like that (like I was), be patient. CrossFit is fun and effective; there is no denying that. Most of us thick-headed know-it-all types will eventually come around if you give us enough time and some sound information. (See No. 9.)"

CFJ Feature: Break Before You're Broken

In my CFJ feature I cited an article by Pat Sherwood as one of my major influences. I think he has a really good grasp of what CrossFit is all about and is able to keep things in perspective. He just wrote a new article for the CrossFit Journal that I think is very relevant for us. Many of you check the main site ahead of time and see a prescribed weight or rep scheme and probably wonder how we're going to go about doing that.

In most cases, we look for high intensity - meaning being able to keep a fast pace over whatever time duration we're going. This article talks about not worrying about doing reps unbroken if it means better time. Check it out.

Break Before You're Broken - by, Pat Sherwood

Quote of the Week vol. 127

"If you watch someone do something - I don't care if it's putting up drywall, or surgey, or public speaking - if they do it and it looks super easy, it's not that it's super easy. it's that they're that good and that talented and they work super hard to make it look efortless"

- Pat Sherwood on what he learned from being a on the CrossFit seminar staff


I know we give a ton of love to coaches like Kelly Starrett, Carl Paoli, Dr. Romanov, and Coach Glassman on here, but one coach that flies under the radar is Pat Sherwood. He was one of the coaches at my first Level-1 Cert and rivaled Kelly as far as presenting skills go. But more than that, Pat Sherwood is able to put CrossFit in a perspective that most people can't.

I've been following his stuff since the Zone Chrinicles came out in the Journal and his dry sense of humor coupled with his deep understanding of our methodology makes him one of the most likable personalities in all of CrossFit.

Last week he sat down with Julie Foucher for a 45-minute interview. If you have time, I highly recommend you watch it. He talks about how he came up through the HQ ranks, things he did as a coach early on that were, in retrospect, not the best ideas, scaling workouts/multiple WODs in a day, and the importance of cheat meals.

More Sherwood coming soon.

Back for the First Time

This is a rejected CrossFit Journal editorial. I wrote it for that crowd, so read it as such. I wrote a majority of it back in April then put it on hold for awhile. Mel actually helped me with some ideas for it and suggested changingthe main theme away from religion - which was probably a good thing. Hope you enjoy...


I don’t care what Dr. Romanov says*, the earth’s gravity has nothing on the internet’s gravity.

Conversations on the internet take place like the Sacrament of Reconciliation. Even if you choose not to be anonymous, the electronic screen between you and your conversation subject serves as a Patronas charm cast to shield us from potential backlash on the other side. It’s quite comforting actually and because of this, we see some of the most fearless, progressive, and innovative ideas spread in this platform. In real life, this would not be possible. In real life, a 2,000 word rant about the quality of the CrossFit Journal would be abruptly stopped 30 seconds in because I understand what body language for I’M BORED looks like. But on the internet we can rant at will. This kind of freedom is addicting, and when we find little pockets of internet with the same fundamental interests, it’s like we found the Holy Grail.

*I didn’t mean it good doctor! I am your student!

My first experience with internet Grail came in late 2005. I was a 15 year-old sophomore when my high school’s athletic trainer, Brian Hassler, reluctantly allowed me to tag along with him for some workout that involved bench press, deadlift, and these goofy things called cleans. When he told me of the source, I immediately went to check it out. As time went on, I noticed the unreal quality this website offered. All of a sudden, I could have access to the best coaches in the world. They were willing to share what they knew for free so everyone around them would get better. Sometimes it came in the form of a 2,000 word rant and sometimes in a 20 minute video. And they swore! They talked like we talked on the basketball court. The combination of being politically incorrect while still presenting sound information caught my attention right away.

Best of all, these world-class minds had one singular meeting location:

From there, they would infest the main site comments section, the Message Board, and the CrossFit Journal with sheer brain matter available for anyone to use at will. Not only did we see the finished product, we saw how they got there. In the CrossFit Journal, we saw Coach Glassman grow from scattered rebellious ideas about being above average in three sports to a scientific three-dimensional solid that gives a meaning to life. We saw Pat Sherwood improve his public speaking skills from his first recorded lecture to his Muscle-up Progressions videos (GAAAAAHHHHHH!!!!). We saw Adrian Bozman transform from super coach into a descendant of Jesus Christ who can no-rep a raspberry.

More specific instances proved to be every bit as insightful. For an adult panda bear such as Jason Khalipa, performing a backflip would require nothing short of magic… or simply 13 minutes and 44 seconds of Carl Paoli’s time. Nobody would be able to replicate anything near that level of coaching if Jason Khalipa Learns the Backflip was a stand-alone video. But being able to watch gifted coaches progress over time was invaluable to us Muggles because we got to see what things they adjusted and what things they got right the first time. After seeing their evolution, we could go back and reference old videos and articles with a better understanding. And the main features only accounted for a fraction of the communal effect. As Tony Budding said on comment #47 on Paleo vs. The Zone, "The debate is often more valuable than the original presentation."

Unfortunately, it seems like a lot of the activity on CrossFit’s official sources has calmed down in the last three years. Go back to the archives from 2010 and 2009 and you will see tons of awesome comments  on the Journal videos. Now, we're lucky to get three in an entire week. Same goes for the Message Board and the main site.

In the video Understanding the Real Battle, Dave Castro talks about micro battles we have among specific subjects. As an 18 year old watching that video, I had no idea what he was talking about. I did not know about the Black Box Summit. I did not know about Mark Rippetoe leaving. I did not know about Paleo vs. Zone. I did not know because all I cared about was how to achieve elite fitness to help me get better at basketball. And CrossFit provided those resources to me with no drama.

But now as an affiliate owner, I totally understand. An overwhelming majority of our gym is run for and by teenagers (and parents who still act like teenagers). Given that fact, it is unavoidable for the gossip train to come around a few times over. Little cliques develop, grow, and disband all within the course of an hour session and post-WOD hangout. What are they? Micro battles. Each of the teenage minions have their own opinions and methods of doing whatever it is they are doing; to go against them is a personal blow. But once they realize the “enemy” tried just as hard as them in the workout, showed up just as much, and contributed to the gym, it just turns into a respectful disagreement instead of a full-on lunch room war.

I think a main reason for the micro battles we see in CrossFit comes from a desire to make a name for ourselves. The CrossFit community is still a very small bubble – especially when compared to sports like basketball, football, and baseball. That contributes to both the unreal access you have to the best coaches in the world, and the natural temptation to promote your own theories and feel significant (like the teenagers). Branching away is definitely not a bad thing, and I would be exponentially worse than I am now if Kelly Starrett didn’t do MobilityWOD and Carl Paoli didn’t do Free+style. But I have also noticed it can unintentionally create separation that is solidified over time. Sometimes we can climb so far up the tree that we can’t see the trunk. From afar, it appears that is what’s happening in CrossFit.

There is another factor I believe leads to the causes confusion and it comes with defining purpose. I think it can best be explained by looking not at CrossFit, or even the fitness community, but Hip Hop.

Modern Hip Hop started with Eric B. & Rakim, KRS One, and Slick Rick in the late 80’s, and then artists took what they did and branched out with their own thing. Since Hip Hop is not a sport (even though some people act like it is) there are no distinct guidelines as to how an artist can spit a verse, produce a beat, or compile an album. And the same freedom it gives Lupe Fiasco to craft a masterpiece like Tetsuo & Youth is the same freedom it gives Waka Flaka Flame to scream animal sounds into a microphone. You gotta take the good with the bad, and even though today’s rappers have strayed pretty far away from the Holy Trinity, you can still see traces of Rakim, KRS, and Slick Rick in every Hip Hop song out today.

The more I find myself explaining how I view CrossFit, the more I see how it parallels Hip Hop. To me, an affiliate’s blog or special programming is not CrossFit; it is an expression of CrossFit. Instead, I see “CrossFit” as the main site, the Journal, and the Message Board. I also think understanding this can avoid a lot of micro battles. People will see a “bad” workout and claim CrossFit causes injuries in the same way people hear “Hard in the Paint” and claim Hip Hop is responsible for the crime rate in Chicago. If we could step back and realize that each case is just an individual expressing their art in the way that makes it relevant to their peers, then there is nothing to get worked up about. It just becomes a simple yes or no question: Is this relevant to me?

I would like to propose a challenge in an attempt to bring about a better understanding of CrossFit. Starting on October 1, 2015 I challenge all athletes, coaches, and gym owners who read this to migrate back home for three months. That means:, CrossFit Journal, CrossFit Message Board. Follow the main site workouts and post results to comments. Comment on the Journal articles. Participate on the message boards.

It really starts with I have always trusted the people of CrossFit HQ (considering they helped create CrossFit in the first place) and believe they put out a consistent, relentless method to find as many chinks in one’s fitness armor as possible. Programming is probably the most micro-battle-ridden thing in all of fitness, so I try not to get caught up in it. Instead, my own training (which I admit is limited now) and that of our affiliate revolves around the main site. In a world with, why even bother? They literally give you an incredible recipe right there. For free! Our job is to learn how to cook by studying from the best coaches in the world.

“But if we’re not programming then what do we do?” It’s simple. We kill the batman. We develop other areas in need. Master teaching movement (or doing the movement if you’re not a coach); be better than anyone at teaching push-ups, or jumping/landing, or running. Challenge your creativity by improvising if you are lacking equipment. Give your ego a reality check by realizing that you or your firebreathers are not ready for Manion as rx’d and scale accordingly. Test your ability to modify muscle-ups, handstand walks, pistols, and multi-bar workouts even when it is not convenient. Then in your spare time, contribute to the official community resources to help others who are doing the same thing as you.

Personally, I find programming boring. But I also know that for some individuals (including my mentor, Brian Hassler) programming is the most enjoyable aspect of coaching. If that is the case then as soon as this challenge is over, revert back to writing your own methods. What this three month period will do is give you a different, unbiased standard to hold yourself against – one that you can then use to direct your program further. It will also give you access to other coaches and athletes who are trying to solve the exact same problems you are. Finally, it will help you see why you prefer your expression of CrossFit. And then you’ll realize that maybe it’s not about getting faster or lifting heavier weight or jumping higher or making a name for yourself; those are all byproducts.

“If you win something, it’s not about the fact that you won a gold medal, or this much money, or you pr’d. It’s about the effect that you created around the people” – Carl Paoli.

There was a revolution in fitness started on over a decade ago that changed something about how you are coaching or training today. Even if the main site and its resources don’t provide the exact thing you are looking for, its principles serve as the spine that holds your gym and your athletic performance together. By participating in this challenge, your fitness numbers might go down. Or they might go up. Or maybe stay the same. But doing so will remind you why you do CrossFit in the first place: Not the Benchmarks. Not the Olympic weightlifting. Not seeing Allison NYC. Not the Games. But because you found a worldwide group of people who understood what the real battle was and provided the most unparalleled support for fighting it.

Let’s face it; none of us would be where we are now without Time to admit that and return for a little visit to see how we stack up to the official thing.




Chris Sinagoga is the owner of the Champions Club/CrossFit Athletic Group whose obsession with coaching CrossFit is only surpassed by his obsession with the game of basketball. Chris is heavily influenced by MGoBlog and Hip Hop and writes for the Champions Club website. Among other prestigious credentials, he has achieved certified master status in both Pokémon Red and Gold versions.

From the Archives: The Idiot Suit

This one's an oldie but goodie. Plus it's only 2 minutes long so it isn't a huge sacrifice out of your day to watch it. We originally posted this video back in 2012 when we were still roaming the weight room back at Foley. Luckily, it still applies.


The first thing that's important about this video is to eat your fats. Your fats are your energy source. Whether it's peanut butter, almonds, coconut oil, or some other obscure source, these things are important. Extra points for anyone who eats avocado. If you start avoiding them, it's an easy way to start feeling like crap at the end of workouts or just feeling plain burnt out.

The next point you should take away from the video (and it is the main point) is that eating should be for performance, not aesthetics. Although it's nice to be cut and awesome and super hot, you might not perform best there. If performance is your goal, sometimes you will have to dig in a little more to that super scary food group.