New Year's Resolut-none

"One man with courage is a majority".

Thomas Jefferson

I know what you're thinking. A rant is coming. Its been a while, he's been unusually calm and relaxed, not saying much. The above title line seems prime for a rant. Well, that's not the case. At least not this time.

I know New Year's is a few days away. And this is that time where you see any of the following -

1.Several articles explaining how to make "your" new year's resolutions - which is ironic, considering the authors of those articles don't know their readers personally;
2. People rushing to make lists of esoteric ideas/solutions to "make 2014 the best year ever!!!"
3. Every Men's and Women's glam/fashion/"health" mag promising you all kinds of absolute bullshit if you just take their "quick quiz to a better you!"

Here's the deal with New Year's resolutions - They are designed to fail. There are experts out there who have done studies on this and they have figured out the percentage of New Year's resolutions that fail, as well as how long it takes for them to fail. They also have a host of reasons why they fail. Personally, I think it comes down to 2 things - a. conviction, and b. resolutions that are too esoteric, too "out there" to work. So I have a solution. Well, maybe not a solution but a better, more practical option, and one that I use. It also takes a bit of courage and some humility, but it works. Admit to, and write down your weaknesses.

Yes, you read it right, admit your weaknesses. We all have them, and the only way to remove them is to own them, make friends with them, then crush them with conviction. Make sure when writing them down, that you are specific, because anything that isn't measurable or tangible, is easy to put off and eventually avoid all together.

Let's take it from a fitness standpoint and then work from there. One of my weaknesses is pistols - single leg squats. I've written that down, and I've figured out what it takes to correct that. Last and most important step - I've decided how long I have to correct it so that my weakness now becomes an asset, part of my arsenal for training that pays dividends not only in racing, but in life.

Now the last step is the most important, but the first step is the hardest. No one likes to admit weaknesses or failures in life. Thing is, that is the reality of life. If we didn't have any, then we would basically all be superheroes. So having weaknesses is to be expected. Simply acknowledging them isn't enough, you have to make friends with them. Imagine a weakness is a friend - you would want to spend time with it, wouldn't you? You'd focus your attention on it, you would enjoy your time together. So with your weakness, it becomes close to you, by your side, and something you won't ignore. Then, you will be happy to work on it, and evolve it into a strength. Make sense?

This isn't going to be easy, but its not as hard as it sounds. Once you get past yourself and your ego, the list will come to you, then you can begin to work on them. But how do you work on them? Well, think about making friends, then, set attainable, measurable goals that help you measure your progress. Having defined metrics to check progress is critical. That goes for anything, any weakness.

Then, find a way to keep yourself accountable. Tell your friends, or a friend, and do it as a team. Work on them together. For example, think about the "Letting beauty speak" video I posted a few weeks ago. Think about the paradigm shift and the importance of how we have such a skewed view of beauty, and how it MUST change. Can we all admit that is a weakness? And once you do, think of the freedom that comes from realizing that you can define beauty by how you move, by who you are, not by how you look.

I will tell you that this mindset, this approach to making you better, may find you standing alone. So I ask you to turn your attention to the above quote. If you believe in you, if you believe and stand behind your convictions, you will find that others will stand with you. It might take a while, it might never happen. And that's ok. That doesn't mean you failed. It means you weren't going to go another year living half a life. You weren't going to allow your life to be dictated to you by others. I say stand tall and be ready to face those who would love to see you succumb to the middle. Screw that. Realize that by facing your fears, owning your weaknesses, having the fortitude to make friends with them and defeat them should be like a warm blanket on a cold night. Extremely comforting. Its a mindset that helps you sleep easier at night and face that mirror in the morning with strength.

So here's to your weaknesses and they gifts they give you. Stay strong,

Guy

Growing Up Petruzzelli

"Its not the critic who counts...is not the man who pointed out how the strong man stumbled,...Credit belongs to the man who really was in the arena, his face marred with dust, sweat and blood, who strives valiantly, who errs to come short again, because there is no effort without error and shortcoming. It is the man who actually strives to do the deeds, who knows great enthusiasm and knows the great devotion, who spends himself on a worthy cause, who, at best, knows in the end the triumph of great achievement. And who, at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and cruel souls who know neither victory nor defeat."

Teddy Roosevelt

I've thought much the last 3 weeks as to what I would write. For me, its been a tough month or so, trying to get out of a rather nasty funk. Deciding how I wanted to be defined, as I realized that simply being known for overcoming obstacles wasn't enough, being an athlete wasn't enough, same with being a coach. Its not enough. There has to be more to every person besides what they do for a living or what they have faced in life. I don't know that I have found my answer, but when I read the above quote, it reminds me of how I grew up. The people who helped define me and continue to do so, even though we don't spend much time together. My family. Our family may not have an official motto, but the words of Teddy Roosevelt are pretty spot on.

 I have been mulling over what to write for about a month, but in the last couple weeks, with the advent of Project Revolution, "Letting Beauty Speak", and the truly wonderful ideas and comments I've received from you ladies, I thought it was time to get the family all together. Why is this email all women? Well, if you were to ask my 10 year old niece and goddaughter Isabella, I have 6 bosses - my grandmother, my mother, my sister, Isabella, her sister VV, and the latest addition, Kara. That's a lot of bosses, but I know I wouldn't be the man I am today without them. So I've grown accustomed to "listening to the woman". 

However, there is something unique about being a Petruzzelli, as has been most recently evidenced by my work with Kara. Its been said, more than once at the club, that we are exactly the same, except one is tall and attractive, and the other is short and hairier. I take that as a point of pride, as it reminds me of something very special, coming up a Petruzzelli. And in doing so, we have a way of inflicting ourselves upon others, being pragmatic, yet strong willed, with a pretty good sense of humor, straightforward, honest, somewhat rough around the edges, but otherwise, a family of big hearts and even bigger shoulders. Last night, Kara and I laughed and reminisced about what it meant to grow up a Petruzzelli, and the good, the bad, the joy and the pride it brings.

Many of you have heard me say, I possess no physical gifts. I am not trying to be humble, I'm being honest. I am not tall, yet I possess my father's broad shoulders and strong legs. I have my Uncle Tony's barrel chest. I have my dad's long arms, but short torso. I look less like a professional triathlete than I do a rodeo clown. And I have made my peace with that. But that is what has fueled me, and every Petruzzelli I know to do one thing we are certain we are capable of - outworking anyone. I remember every story of my grandfather Guy, whom I'm named after, whom Kara's father is named after, working tough hours in a place straight of a Damon Runyon novel. My grandmother, working while raising 4 kids, in a small apartment on Taylor Street, a few blocks down from my mother. A family of hard workers, fighters, survivors. 

I remember my father working 3 jobs to provide a better life for us, my mother working, close to home, yet still working, to do the same, my aunts and uncles, on both sides, always working, the immigrant mentality of hard work providing a better life. Through it all, was the prevailing "ridiculous optimism" held by my grandfather Guy, who was known to do things like watch his shows on a STEEL television, with his feet in a foot of standing water, smoking a cigar. And when confronted by my mortified grandmother simply replied, "What's the matter with you?!" In this small snippet, you can see why we are the way we are. Ask Kara how often she moved as her father worked tirelessly to become one of the foremost experts on wiping out cancer. We never knew another way. Giving up just wasn't an option. So we had no choice but to plow ahead. 

What has given me hope, joy, and a sense of wonderment is watching Kara, my sister, my nieces, maintain that same mentality, simply putting their head down and getting to work. (My sister isn't always thrilled with VV's 'stubbornness' and its understandable, she's 4 going on 38) For my sister and Kara, they took a huge leap of faith and dove headfirst into Crossfit, trusting their older brother, and Godfather respectively that I knew what I was doing, that they could do it, and more, and then boom! They show up and just get it done. Its not to say every workout is filled with parades and rose bouquets, but their willingness to jump in with both feet is why I look to all of you and say - this is all doable. You are all only scratching the surface of your ability, not simply athletically, but as women, as leaders. 

I've been very fortunate to have come up the way I did. I was lucky to have strong women around me, successful women, proud women, tough women. And I believe that's why Kara and I look at all of you and say, openly - there is a great deal more to this life. My family was living UNSCARED before the term became in vogue. Because there wasn't really any other option. To those who have been training with me, all of you have become, well, Petruzzelli's. I see it in moments, be it in your words, your posture, your smiles, or your mean mugs, but its there. And its beautiful. 

Many of you have heard me reference my grandmother Laura. Our matriarch. At 101, she will whoop my ass, and doesn't care one bit how fast I can run or ride, or how much weight I can lift. And neither does my mom. They want to know that what I am doing now is helping those who don't see the greatness in themselves look inward, discover hope, discover who they really are. I want to go out saying "I lived everyday like it was my last, I cherished every friendship, for those friendships become more over time, they become family, that as long as I made a difference in one person's life, than I have succeeded." I didn't develop this mindset on my own. Its in my DNA. From my grandfather, to my father, to me. 

In our family we laugh as hard as we cry. We celebrate as grandly as we mourn. I couldn't imagine life any other way. 

I hope all of you find a way to all come together and share your stories. The women in my family would be proud of what the women I train have accomplished - they are trailblazers, pioneers, like you are, in breaking down stale, misplaced and distorted images of beauty by becoming beauty through movement, not by what is on the cover of some ridiculous fashion magazine. Its quite a site. They are on the brink of creating a ripple, a ripple of true change, a paradigm shift, one that women have been deserving and waiting for, for decades. To be reminded, there is no ceiling, there is no limit. There is, and only will be, up. Sounds like something we learned growing up, isn't it sis? 

For now, its back to training, breaking through my own personal barriers. But I'll never forget where I came from. I wish the same for all of you.

With my deepest love and gratitude,

Guy

A time to give thanks

Hello all,

As I finally decided to call it a season, its also that time of the year to reflect on all the good and bad, the lessons learned, and who helped you get to where you are. I'm a huge believer that one finish line is simply he starting line of another race. But in the bigger picture, life has no finish line, just a journey that can be filled with as much joy, adventure and love as we choose. This season, I was blessed to have a bit of everything - good, bad, sadness, joy, victory, defeat, love, loss, and everything in between.

I'm extremely grateful for my sponsors' without them, racing at this level would have been significantly more difficult. Its not just about the items they provide, its the supportive words, messages and signs of faith they provided me all year. They are more than sponsors, they are friends and as such, I would do anything to show my support.

Next, I'm extremely thankful for my coach, Jen, whom I know I gush about constantly but I really feel like I am not even giving her enough credit. Her faith in me is unyielding, and it gives me the strength to do more than I ever thought possible. I know our friendship as well as our working relationship is something that will last even the toughest of times.

I'm thankful for all my clients/athletes, I have to admit, I have learned more for each of you than anything I have taught each of you individually. All of you have and continue to provide me tremendous joy, wonderment, laughs and more evidence of the strength of the human spirit than I have ever imagined possible. All of you make me want to be a better man, coach and trainer.

I am extremely thankful for my family, but over the last 7 months, I have been given such a beautiful gift of family; one that I never dreamed possible. I reconnected with my godddaughter Kara, a smart, funny and very beautiful young woman, who came to me for the purposes of gaining fitness, but together, we have discovered so much more. We've become partners in crime, more like close siblings, with so much in common, so much to learn from one another, and the ability to have fun in any situation. She has been a huge breath of fresh air, and a true gift, one that I cherish with all my heart.

I'm thankful for all the detractors too, the ones who send me nasty messages, the sneers, the "mean mugging" looks, yes, I thank all of you for your anger, hatred, as misplaced as it is, and your jealousy; I continue to use all of that as fuel to propel me to greater things, to achieve more, to dig deeper, not just to help myself, but those whose lives I touch.

Lastly, I'm extremely thankful for having discovered Crossfit. It continues to teach me things of the amazing human body, spirit and mind. Its given me the chance to meet and work with people like Brian MacKenzie and Doug Katona, some of the most forward thinking people I've ever met, and to see things like the video below. The way I hope, beauty will be viewed for years to come. The paradigm shift I mentioned in the last post. Enjoy the video, enjoy the holiday. Again, thank you all for everything you have done and continue to do.

http://www.youtube.com/watch?v=CDXxURPagpM&sns=em


Stay strong,

Guy

15 year olds racing for Botox, 10 year old girls underweight girls frightened of being "fat", and WHAT?!

Hello all,

I honestly don't even know where or how to start this post. In the last 10 days I've been sent some information that is not only frightening, but extremely eye opening as to what is really going on in the good old US of A, in the world of health. What I've decided to do, instead of go off on a rant as to the information, is to present it to you, and allow you to decide for yourselves what you think.

I do want to add in just a few of my personal observations, and to set the scene for you regarding each of the links. The first one, is in regards to a study on young girls, age 10, mind you, who are now in a state of panic because they are afraid of becoming fat. Not that they are even remotely fat, but its the perception of being overweight that has them freaked, and it all relates back to looks as opposed to health. Again, the girls are age 10. My question - what message are we sending the youth? Clearly all the talk about "Strong is the new Skinny" is unfortunately more creative marketing than a movement that has taken hold. To call it sad is a disservice to the word. But wait, this is just the beginning of the downward spiral of what America has become.

Staying with the young, is a report of a "Diva Run". On its face, it seems like it would be something empowering for women - an all women's 5K; there are several events like this around the country, and they aren't just running events. There are all women triathlons, adventure races, Mud runs, etc, all designed to make women feel more comfortable competing not to mention, feel good about themselves. There are no men to impress, no men to compete with, its a much more relaxed and fun environment, and it clearly works, based on the number of entrants for the events. But the latest one, wow, the message its sending isn't just hypocritical, its absolutely offensive. This particular Diva Run had some rather big prizes for the top 3 in each age group. 3rd Place - Free teeth whitening, 2nd place - Free laser hair removal, and 1st place - Botox. So here's the message - doing something healthy isn't enough to make you feel good - its all about how you look. So there are literally 15 year olds racing for these awards. 15 year olds racing for Botox. Do I really need to say more? Are you connecting the dots?

The last link is something that I have known, but the media has been excellent at hiding, and worse yet actually promoting it. I'm talking about rapid weight loss programs, via the multi-billion dollar diet pill/program industry and shows like "The Biggest Loser". My personal take on the Biggest Loser is this - in theory, its a great idea. Helping people lose weight, learn healthy habits, empower them to go back to their normal lives and continue what they learned. Here's the reality - over 90% of the contestants who are on the show GAIN back all the weight they lost plus more, and its become more of a freak show than a show of empowerment. But that's not what viewers see - they don't see the need for surgery by the contestants after they lose the weight because of all the excess skin that is hanging from their bodies, (not to mention this is the same thing people who go on binge diets and lose massive amounts of weight rapidly face) they don't see the lack of self control people have when they leave the show, and return to their old habits, causing the weight gain, they don't see the incredible strain on the organs, primarily the heart, that the rapid weight loss and gain has on the contestants and the feeling of dissatisfaction many of them feel after losing the weight. The author of this particular post decided to lose weight on her own, and chronicled her transformation via "selfies" that she took to commemorate her progress. I'll let the pictures do the taking.

Bottom line - the paradigm needs to shift, and it must be done now. We are still so obsessed with looks over health, that we have become the 2nd fattest country in the world (Thanks Mexico!) with the most advanced technology to get healthy, yet we have an obesity and type 2 diabetes epidemic, and we are determined to not learn from our mistakes by continuing to place looks over health as the two links show, by encouraging the generations behind us to do the same. There is plenty of blame to go around. As a coach and personal trainer, I feel responsible. I know I work with an outstanding group of individuals all dedicated to help our members gain better health and fitness, but its stories like this that make me wonder if we are doing enough. The one takeaway is that I know the team I work with is not giving up, and is always staying on the front line to combat the barrage of bullshit that is out there.

I'll leave you with this. Last week, Dr. Barry Sears, author of "The Zone Diet" was discussing the type 2 diabetes epidemic. He stated that by 2014, doctors will be prescribing gastric bypass surgery to help stave off some of the effects of diabetes. That's right, we are so lazy, so uncaring about our health, we'd rather have extremely invasive surgery, (which is not a permanent fix) than get off the couch and be proactive about our health. Am I angry? Hell yes. The better question is, are you? And if you aren't, why the hell not?

www.slate.com/blogs/xx_factor/2013/11/04/older_women_and_body_image_only_12_percent_of_women_50_and_older_feel_satisfied.html 

http://nymag.com/thecut/2013/11/what-no-one-tells-you-about-dramatic-weight-loss.html

http://blogs.miaminewtimes.com/cultist/2013/11/fifteen-year-old_girls_to_comp.php

Stay strong,

Guy

Tales from the front - another great story of overcoming oneself

Hello all,

Here is another story, written by one of my athletes, but more importantly, a friend, who has taken one giant leap to becoming UNSCARED. Enjoy.

As I crossed the finish line at the Chicago Marathon setting a new PR, dozens of




thoughts and emotions were going through my mind: gratitude for my coach and



supporters for helping me get here, relief that I was finally done, and pride in myself



for not giving up or giving in to the doubters. You see, the last few months haven’t



exactly been easy for me. Throughout my training, I heard many people try to cast



doubt, from my training techniques, personal goal setting, to race day strategies.



I didn’t give in to any of that since I knew I was physically ready. In fact, none of



what they said even crossed my mind on race day. On that bright Sunday morning,



I never felt better, passing the walkers and those that trained and ran those 20



mile long runs because they embraced traditional training methods where mileage



trumps everything. It wasn’t too long ago that I subscribed to that same training



philosophy.



I am, by far, my own worst critic and most of the time, a notorious self-doubter.



However, as I enter my late 20s, I’m finally realizing, doubters will always be there



and YOU, yourself cannot be one of them when pursuing your goals. You need to



surround yourself with those that support you and push you to succeed whether it



is in sports, your career, or other personal endeavors.



Growing up, sports always played a major part in my life; however, competitive



swimming had biggest on me. I was never the fastest swimmer or even close



to it, but I developed the work ethic and dedication needed to push through the



aggravation and my failures. Early on, I spent a lot of time comparing myself to



others instead of focusing on what I need to do to become better and I’m finally



learning to let that go.



After college, my desire for competitive swimming and running dwindled down to



nothing and I took what seems like an eternity of a break from training and racing.



I swam and ran sporadically and didn’t have any goals to set or the desire to do



anything, until the fall of 2010. I’d been reading up on triathlons and decided to sign



up for a local race and actually got my mojo back! Training by myself, I just swam at



my old club pool, biked and ran without a distinctive training plan. Prior to the June



sprint triathlon, I took it upon myself to run a 10k for practice and was exhausted.



Clearly I wasn’t impressed by my time or feeling physically ready, but I kept on



pushing through. By the time the sprint triathlon race day approached, I thought



I was ready, yet during the race all I wanted to do was finish desperately, the bike



portion seemed to take for ever and during the 5k run my body was completely



exhausted. Even though I finished in 1:36 hours, I was hooked and was looking



forward to future races, even taking my triathlon bike all the way to Switzerland



where I pursued my MBA.



In the fall of 2011, I challenged myself further and did a marathon. I bought into



the theory that long distance running is the key to completing the marathon and so



when I trained, that’s what I did…I just ran. The whole time during the marathon, all



that was going through my head was: (1) why am I doing this, (2) I am crazy (some



people had even said it) (3) my body is exhausted, and (4) look at those pros, they



make it look so easy!



After completing that marathon, I recognized that I needed to change my training



mentally and physically; especially considering that one of my goals is to race a



full Ironman and my current training method wasn’t going to cut it. The constant



statement from my club coach ‘what are you going to do about it?’ began lingering in



my mind and I needed to act. I began reading up training techniques, but wasn’t sure



where to turn still, until December 2011. During my winter break, I joined Midtown



Athletic Club and was introduced to professional triathlete, Guy Petruzzelli. Great!



I finally found someone who could guide me in the right direction, regarding



training and racing. We spoke several times during the break and had a few training



sessions, but it wouldn’t be until a year later, when I started training with the



CrossFit Endurance mentality.



Now, I’m sure everyone that knows Guy or CrossFit, understands CrossFit is not



your traditional training method. For those that don’t know what CrossFit is,



well you should. It uses shorter intervals with higher reps, rather than following



the traditional concept of working out longer periods of time to get results. As a



triathlete, I followed the CrossFit Endurance training program, which consisted of



the following WODs (workout of the day) per week: 2 swims, 2 bikes, 2 runs, and 2-



3 strength and conditioning. While some WODs consisted of longer intervals, others



were short intervals that focused on speed.



In the last seven months, training with Guy and the CrossFit Endurance philosophy,



I have seen a vast improvement in my strength, endurance, speed, training, and race



performance. During my first official race season, I took part in my second sprint



triathlon, two Olympic distance triathlons, one Olympic distance relay, and finished



off the season with the Chicago Marathon, where I also set personal records and had



an age group win for one of the triathlons. Even though I had a few glitches during



those months and felt that I failed at times, it was a learning opportunity to get up,



ask for help, and try again. I am looking forward to the future and ready to conquer



new challenges.



Society and competition forces us to compare ourselves to others to see where we



stand and recognize how far we may still have to go, which may turn some people



away. Yet, I think we sometimes forget how many steps we need to take in order



to achieve our goals. Achieving a goal is not a walk in the park because if it were



easy, it wouldn’t be called a goal. I learned that doubters will always be there, but



you can’t let them get in your way. Focus on what you need to do to achieve your



goals, ask the experts for help, keep the people that support you around you, work



hard, stay passionate, and most importantly believe in yourself that you can do it.



When you lose motivation, take a step back, regroup, and when you are ready, step



forward and try again.

Tales from the Front - 100 miles opens the door to a lot more options

Hello all,

Well, I know many of you have been waiting for this post, some more than others, especially considering everything that has taken place in the last 10 days. I've written and re-written this post in my head at least 100 times, and I don't want to delay any longer. So, I'll cut right to the chase and get into it.

As many of you know, I had been preparing for my trial regarding the lawsuit that stemmed from the accident that took place over 3 years ago between me (on my bike on a training ride) and a vehicle. Again, as many of you know, the accident left me with a broken right clavicle, requiring surgery, as well as a few broken ribs. I'm not going to get into all the details of the case, however, I am going to give you my biggest takeaways from what happened over the course of 3 and a half days of trial.

1. I lost. The driver was found not guilty.
2. What I thought I heard at the time of the accident regarding the driver texting and driving was inaccurate. The evidence produced at trial showed she was not, so I am sorry that this entire time people had the impression she was. My intention was not to demonize her, I simply thought that's what I heard. I was wrong.
3. I had an absolutely excellent attorney in Mike Keating, a man who was truly by my side every step of the way the last 3 plus years, always believed in me, and put forth an excellent effort, one that I thought had won the day for me. I was extremely fortunate to have him in my corner. He truly believes in the equality and safety for cyclists on the road, and is a beacon of hope for cyclists who have been injured like myself.
4. For as much as we as cyclists want to truly believe that we are looked at as equals on the road with motor vehicles, we simply are not. We are held to a higher standard of care, we are looked at as a nuisance, an unwelcome invader on the roads, at least in the western suburbs of Chicago, and for those reasons, made to feel like we don't belong. Its for those reasons I encourage every one of you who rides outside, to continue to do so, to continue to fight for space on the road with cars, and to petition your local government officials to put bike lanes on roads that are known to be well traveled by cyclists. We have just as much right to the street as any car. Don't let this verdict deter you from getting out there and getting after it. Train hard, ride hard.

Not even 48 hours after the verdict was delivered, I was toeing the line in Barker, NY, getting ready to start the Great Lakes 100 mile Duathlon. 1 mile run/84 mile bike/15 mile run. The day greeted us with threatening skies, colder temps and a stiff wind. A wind that would be hitting us directly in the face on the last 12 miles of the bike, twice, as the bike was 2 loops. As the gun went off, I had no time to lament the ruling from the jury, because your head has to be in the game when you are staring down 100 miles of racing. As we completed the first run, the rain began to fall, fairly steady, meaning extra caution on the bike. I came in the first run just ahead of a pack, and grabbed my bike, feeling pretty good.

The key to the bike would be a change in my race effort - coming from more of an Olympic distance background, I couldn't hit the accelerator the minute my feet were in my shoes. So, the mantra in my head was "don't hit the button, don't hit the button". Which worked great until mile 2 of the bike, as the rain and a crosswind started to pelt the side of my face, and suddenly, I hit the button. This same mantra was going off consistently throughout the bike leg, as I would have to remind myself stop hitting the f'ing button and save something. After the first loop I was sitting in second, and felt decent. I grabbed my special needs bag, switched out bottles, took a bar, and hammered down. Big mistake. I mean almost a race ending mistake.

As I tried to force the bar down my throat, I was hitting the button again, and the push and pull on my digestive system, with blood not knowing where to go first, was not super happy with me. I rode really hard from mile 42-50, hoping that my stomach would settle, turning into a tailwind, and allowing my body to relax more. It didn't work. By mile 67, the bar I ate came right back up, along with some of my fluids, which are super critical in races that are this long. I was concerned to say the least. I gave my stomach about  10 minutes, then tried to drink from my bottle. It was staying down, as was water, so I slowly sipped my 3Fuel, sipped water, took a couple Salt Stick tablets, and kept going.

I hit the last couple miles of the bike fairly hard, as the head wind was picking up. I didn't look behind me, but I didn't want to chance anything, so I grabbed a gel, got it down, drank some water and got into T2. I felt exhausted. The effort on the bike, and the GI issues had taken a lot out of me. I was still in second, and staring down 15 miles of running. I took a minute to decide - do I keep going, possibly risk falling completely apart, losing more than my place, or do I harden the Fuck up and finish what I came here for, what I have been training my ass off for? The answer was simple - get on your running shoes, and move.

As I started to run, I felt a groove start to develop around mile 3. Then, my stomach started talking to me again. By mile 5, I couldn't ignore it otherwise I was going to be running in something I definitely didn't want. So, I stopped, took care of business and got back to the run. And by run, I mean run. I didn't stop again the rest of the way. I saw first place at the run turn around, and there couldn't have been more than 90 seconds between us. The wind was blowing, now at our backs, so I took that nice lift, kept steady and with the twists and turns of the run. I had a hunter's mentality going, dosing out more effort every mile, knowing the leader was most likely doing the same.

I gave that run everything I had, and by the time I hit the last mile, all I could think of was the finish line. I tried to catch the leader, but hats off to him, he held on like a true champ and won. It was the absolute best 2nd place finish of my life. I was elated, relieved and proud. I was extremely happy that I stuck it out, happy that my fitness was so good to make it through the mistakes I made on the bike to get in a decent second run, and even more excited knowing that I was aware of the mistakes I made, and how to correct them for next season. Yes, I am absolutely planning on doing both Great Lakes 100 mile races next season, not to mention an Ironman. Or 2. And some 50K running races. Yes, this race opened my eyes to the world of distance racing and the great feeling that comes with it.

There are so many people I need to thank for this race, for this season, its been a real treat, eye opening, humbling and lots of fun. My coach, Jennifer Garrison, I can't say enough. Thank you isn't enough. You didn't just put the plan in place, you believed that there was more in me that I saw, and you brought it out of me.

My sponsors, Inov-8, Gobie H2O, Athletic Recon, SKINS, Rudy Project, the Bike Shop Glen Ellyn -Rich and Drew, can't thank you enough for everything with my bike, and so much more, RX Bar, Serfas, all of you, I know I'm missing some, but all of you were instrumental in this. And a big thanks to my Gram, my source of inspiration, my nieces for the constant source of laughter this season, not to mention great homemade cards after my races to congratulate me, I treasure them all. Thanks to my friends and family - you know who you are, you guys kept me UNSCARED, and motivated me to do more. I am humbled and thankful for all of you.

I do want to add - for those looking for a long course tri or du, please, please check out this race. There are 2 of them - one in June in Ohio, then October in New York. Extremely well run, well organized, safe, fun, challenging, everything you want from a long race.

That's all for today. Gotta watch the Bears. Its football season. I'm looking forward to watching more of it.

Stay Strong,

Guy

Fall racing, and the one of the best sports stories you won't hear about

Hey all,

Sorry I've been MIA for a bit, racing, training, working, studying, its had me pretty busy. But I definitely wanted to write up a race report from Michigan Champs a couple weeks ago. More importantly though, I wanted to give everyone a heads up on a recent story in the world of sports that has basically gone unnoticed, but is deserving of much more attention than it received.

First though, the race report. With Tawas getting cancelled, I had to do the next best thing, find a race that was tough, at least olympic distance, and within a week of the Tawas race. Enter - the Michigan/Mideast Regional Championships in Belle Isle, MI. I wasn't super thrilled about the idea of racing short, however, I knew that I needed to race, going 7 weeks without one had me climbing the walls.

So I headed to Detriot, a short 5 minute ride from Belle Isle, and got ready to throw down. The course was flat and fast, 4 loops of the bike, 2 loops for the second run. First run wasn't marked, so it meant focusing on the lead bike to ensure we knew where we were headed. On Sunday morning, September 15, it was go time. I knew I had to win this one to help my confidence and find out exactly what the last 2 months of training had gotten me.

The competition was tough, and the first run seemed to drag on, as myself and another guy followed the lead bike, who seemed to be taking us on a wild goose chase. Not knowing where we were, we kept hammering at the front, and built up a lead. With the transition area in the distance, I slightly backed off the pace, wanting to give my legs a chance to have plenty of gas to hit the bike hard. I was about 15 seconds down on the leader as I headed out of T1.

Once on the bike, I put the hammer down and never let off the gas. I was averaging 26 mph, not wanting to let anyone draft off me, and wanting to stay as close to the leader as possible. By the third lap, I had taken the lead, and dug even deeper, flying around turns, which was made easier thanks to a completely closed bike course making for some really great opportunities to really blast it. I hit the second run and was told that I was down 1 minute on the leader. That caused a bit of concern, since I never got passed on the bike, so I went really hard on the first loop, trying to track down who this new "leader" was. As I came up on the guy, I asked him in short sentences if he did the entire bike. He admitted he didn't and once he saw me, he promptly stopped and went to the RD and told him he hadn't completed the course. I didn't want to leave any doubt, so I buried myself all the way to the finish, completing the course in 1:55:32, my fastest time ever at an Olympic Distance Duathlon. It was worth every second of pain, every minute of training, every sacrifice. Knowing I was capable of going sub 2, made me realize that I had a lot more than I thought, and still have much more to learn and develop.The win provided satisfaction at discovering that even though I had been focusing on long course racing and training, I still had the strength to put out a great effort at something shorter. Now, the focus shifts to the 100 mile du in less than 12 days, and I am extremely excited about it.

Now, on to the story I alluded to earlier. A couple weeks ago, the Vuelta E Espana, or The Tour of Spain finished. And it was by far, the best Grand Tour I have seen in the last few years. The beauty and majesty of the mountains, the battle of pure climbers from Spain and Italy, combating the American, Chris Horner, for supremacy of he highest peaks. The drama, the sheer will of the riders, it was nothing short of beautiful. 3 weeks through the Alps and Pyrenees, the undulating flats of Spain, it was truly a spectacle. And the man who rose above the rest, who did it by beating the climbers at their own game - the American Chris Horner. Did I mention Horner is 41 years old? That he has had less than an easy road to being a member of a Pro Tour team, fighting for every place, every race win, everything he has gained? That he was written off at the start of the season due to injury and his age? Yeah, all that and more.

Horner became well known when he gave Lance Armstrong a run for his money in the 2004 Tour De Georgia while riding for a Pro Continental Team, then earning a spot on the Astana/Radioshack team, where he found himself back in Europe, racing for Armstrong, and then, getting his own wins at big races, avoiding any of the Armstrong scandal, since Horner had ridden clean, and then found himself as a team leader at Radioshack. The start of this season, Horner was injured, and not expected to do much. But, being the determined athlete he is, he came back to end the season in grand style, showing up very fit, and really ready to race. He schooled younger Grand Tour winners and potential winners, breaking them on the steepest of climbs, and never let his competition take it away from him. His win was a feel good for us older pro endurance athletes, showing that age is not a limiter. And that's not some corny bullshit line to get people pumped to compete. This is a guy who has made it clear that as long as he's breathing, he's coming to whoop someone's ass. That's something that I know I aspire to. Watching what he did, and how he did it, it was beyond inspiring. It was a show of force, will, determination and pride. Pride as an ambassador for the US, pride as an older member of the pro peleton, and confidence in his ability to beat anyone because he has worked harder than the rest.

This story won't get much press. Why? Because cycling has been tainted thanks to the dopers, and many people who have tired of it, have walked away. But it still remains one of the most beautiful sports, at least to me, and provides some of the most raw and primal images of athletes - man vs. the mountain.

I hope Chris's story inspires you as much as it did me. Let it show you that you are your own biggest obstacle, and once you realize it, and get out of your own way, impossible is nothing. Age doesn't matter. Stop making bullshit excuses as to why you can't. I'm so tired of hearing the litany of reasons people "can't" do something. Healthy people, people with 10 fingers, 10 toes, two eyes, etc, complain of small aches and pains from training on one side of their mouth, while claiming they want to achieve major success in sport or in fitness, its maddening. Bottom line - hard work is hard, but its worth every minute. Time to decide if you are going to Harden the F Up, or be prepared to never realize how much potential you truly have. So, who are you going to be - the all show and no go, or all go with no show? That's your call.

Stay strong,

Guy

Tales from the front - The beauty of failure and disappointment

Wyatt- "You know Mona, my Grandmother used to say, when life hands you potatoes, make potato salad".

Mona Dearly - "Well you know what Wyatt? Life handed me a big old bowl of shit, so what am I supposed to make with that"?

Phil Dearly, Mona's wayward husband, "A shit salad"?

One of the many hysterical scenes from the black comedy "Drowning Mona". If you haven't seen it, give it a watch. Lots of stars in rather uncommon roles.

Hello all,

So, I know many of you were expecting a race report from me, however, a riather unfortunate change of plans happened last Tuesday. As I was in mid race week prep mode, I received an email from the race director of Tawas and was informed that the duathlon was canceled. It was a terse, and very clinical email, stating it in a matter rather of fact fashion, which is exactly what it was. I get it, and this is a little balloon popper for you newer triathletes - our sport is a business. As much as we'd like to believe that multisport is "all about the athletes", fact is, its a business for race directors, sponsors, etc. If you don't believe me, check the price tag for the entry fee for any of the 70.3 race series events.

At first, I was disappointed, then angry, then extremely angry. And that feeling kind of hung around for a about 5 days. Why? Well, I thought about the amount of time I spent training to prepare, the races I missed to spend time training, the sacrifices, etc. And that made me slightly unpleasant to be around.

Then, last Friday, I re-read the story of Diane Nyad, the 64 year old woman who had recently swam from Cuba to Florida, without the use of a shark cage. But it wasn't the story of her success that fascinated me, it was how she handled all the prior attempts that failed. She never, ever gave up on her dream. Not to mention, did she ever falter in her will, in the face of much adversity, and always making it a point to learn from each failed attempt. Without actually saying it, she knew that every failure would put her one step closer to her goal. She knew that all the training she had done in preparation of each attempt was extremely worthwhile, and provided more insight, not only as to how to prepare differently, but how beneficial her training for each attempt was.

See, what Diane knew, and took me a few days to realize, is that in failure, as in disappointment, there is countless amounts of data, life lessons, and a deeper sense of how much our goals and dreams really mean to us. She never saw a failure as disappointing, she saw lessons. She saw opportunity.

So I took a step back and looked at the bigger picture - I found a replacement race, this weekend actually, even though its shorter in distance, its more competitive, and I had banked excellent training for the Great Lakes 100 miles tri in October. Not to mention I am in the best shape of my life, have gained more knowledge as to the components of Crossfit and Crossfit Endurance, learned more about my mental training as well as my physical, and most importantly, have come a few steps closer to running through the brick wall. Isn't that really the end goal anyway?

See, I don't like potato salad. I don't believe in simply letting go of my anger, but I do believe that channeling it properly provides fantastic opportunity to see the situations, the failures and the disappointments for what they are, face them head on, make the necessary changes and get back after it. Failures are what really define us, because they provide the opportunity to see what we are made of, who we really are. I say, like Diane Nyad, embrace the failures, embrace the disappointment, but never let it define you. Thanks to her story, I was reminded that I will take each disappointment as an opportunity to better myself and those around me.

And who likes potato salad anyway? I mean, the only time I've ever seen it, is when its been sitting out for hours at some BBQ, in the hot sun, where every bug within a 10 mile radius has landed on it, and most likely infected it. That's pretty gross in my opinion.

Stay strong,

Guy

The success of CFE continues - the story of Brad

Hey all,

I am very excited to share the following story with you. This is the race report, and transformation of Brad Williams, a multisport athlete who hasn't even scratched the surface of his potential yet, using Crossfit Endurance to help him realize the true athlete within. I hope you find it as inspirational as I did.

Stay strong,

Guy

LSD-to-CFE

I’m Brad Williams, a physical education teacher and age group (30-34) triathlete from Canton, MI.  I’ve been on the Crossfit Endurance program for close to 5 years and have seen positive results from the program.  A standard CFE week consists of 2 Swims WODS (workout of day), 2 Bike WODS, and 2 Run WODS.  One WOD is a long interval or short interval and the second is either the opposite interval of the first or a tempo/TT (Time Trial) WOD.  You also have strength & conditioning WODS programed in too.   The first part of the WOD is muscle endurance (strength based) or dynamic endurance (lifting liter weights faster).  The second part is a circuit training WOD that can have just about any combo of exercises you can name of throw in.  CFE mainly focuses on skill, then intensity, and finally duration.

I started endurance sports in 2002.  One of the Spinning instructors at my gym asked me to be on her mountain bike race team and I said “yes” and that is when I was hooked.  From 2002-2003 I raced solely mountain bikes and training traditional LSD (long slow distance) programs.  I experienced great results placing in Top 10 in my age group in most of my races.  In 2004 I started in triathlon and continued on LSD programs.  I competed in Olympic distance events (1500m swim, 40k bike, and a 10k run).  I was still seeing great results.  My bests being a 5 hour 9 min. 70.3 at the 2006 Steelhead Triathlon in St. Joseph, MI, a 3rd place age group finish at the 2005 Iceman Cometh Mountain Bike race in Traverse City, MI, and finally age group victory at the 2005 CRIM Festival of Races 8k run in Flint, MI.  Around 2008 I started plateauing.  I was still competitive, not seeing the results I would like, and not improving.  That is when I knew I had to change something.

In 2009, I dabbled on the Crossfit site some because I was intrigued by the unlimited combinations of workouts.  I then came on to the Crossfit Endurance website and after I did one race in June I decided to do the rest of my races that year (2009) training under the CFE program and I haven’t looked back since.  I was amazed at the improvements I made after one race.  I was training harder, recovering faster, getting stronger, and not getting mentally tired.  I stuck to the program pretty closely, but sometimes couldn’t break the workouts up (1 AM/1 PM) so I did them back-to-back.  That really didn’t matter anyways because I had to do “brick” workouts for triathlons and lifting hard and fast before or after a run or swim didn’t bother me.  The only other part of the training I altered was getting in a long run and ride on the weekends for the endurance portion.  With CFE I was able to race more too.  Some highlights were: Age Group 2nd Place Points in 2009 for the T-Rex Triathlon Series in Brighton, MI.  In 2010,  2nd Place Tri for Life Sprint Tri in Otter Lake, MI, 2011 1st Place Age Group in the MCVi Run for your Heart Half Marathon,  3rd Place Men’s Open in the 2012 Lifetime Fitness Alpha Games Regional.  My biggest gains came in 2013.  I got back into Olympic triathlon racing (placing top 3 in two races) and made the Michigan Titanium 70.3 in Grand Rapids my key race.  I modified the CFE program some to get in longer workouts, but kept the high intensity pace of CFE.  I also focused more on muscle endurance WODS rather than circuits because heavier lifting would build me up from long hard swims, bikes, and runs.  An example WOD I did was 2 x 20 mile Hill TT/15 min. recovery or 3 x 45 min TT bike w/1.5 mile runs.  I did workouts similar to this all Winter, Spring, and Summer. I placed 7th out of 18 in my age group at the Michigan Titanium 70.3 with a 5:46:29 time.  The whole race was hot (87 degrees), hilly, and windy, but the mentally toughness I gained got me though the race.

As you can see CFE can help you reach your goals for any event at any distance.  You can modify it for your needs to achieve your goals as long as you keep the hard, intense principals with it.  I would highly recommend using CFE for your endurance training.  I’m a prime example of you can do with it.

Gram turns 101, my niece has a blog, and the Podcast gets a facelift

"Experience is a hard teacher because she gives the test first, the lesson afterwards." 

Vernon Sanders Law

Hello all,

Lots to cover, and not a ton of time, so let's get right into it. The last week has been chock full of lessons, ones that I had thought I had learned before, but Father Time saw it fit to make sure I re-visited them. Lessons in faith; faith in oneself, faith in others, faith in this "experiment" we call training and racing, and trust; trusting oneself as well as the ones closest to you, trusting your instincts, trusting that you are making the right decisions, and being prepared to accept what happens if you don't. I look back at the last 7 days and realize that I didn't take a step back, I actually took a huge one forward, understanding more about where true strength comes from, and how spending time alone can provide greater clarity than ever. 

On to more light-hearted topics - the first being some well deserved shout outs. First, to my athlete and friend Allison Gill, who, in her rookie tri season, competed at the USAT National Championships this past Saturday, got herself a PR and a great experience with the best athletes in the country. She's hungrier than ever, and I know she will be a real force for years to come. 

Also, major props to two CFE athletes who are out there preparing to show how the CFE method has them achieving greater results every time they race. John Hippensteel who is preparing for Ironman KY, and Brad Williams, who has seen marked improvement in 3 months time, constantly nabbing PR's and podium spots in tris, who is continuing to use CFE for his half iron at the end of this month. I have mad respect for these guys - they embody what it means to be truly unscared by taking a leap of faith, using CFE instead of traditional endurance training methods, and discovering that each day brings greater results than ever imagined. They are proof that CFE not only works, but that its changing lives for the better. Everyday.

And its that time of year again, Gram had another birthday, 101, and counting. She partied like the Rolling Stones, and who can blame her?, taking in all the love, laughter and joy from her family. She continues to be a beacon of hope, determination, strength, and love for our family, and for those who have the honor of meeting her. She remains in high spirits, even though she's skeptical about the Bears this season, and continues to provide wisdom for all of us. Which is why she is my guest host for my next podcast episode.

Yes, the podcast format is changing again. The first one was a success, done by myself and Krissy. It was received well, got some laughs, and some great feedback. However, a change needed to be made, so the second episode was a solo adventure, where I discussed the Crossfit Games in detail, having watched every heat and every event, including the row, from the Games. It was absolutely amazing, every minute more exciting than the last, and it made me forget the ridiculousness that has become professional sports as of late. In the face of the A-Rod PED case, the Johnny Manziel possible suspension for signing autographs, and NBA players, like LeBron James talking about his "next team" instead of focusing on the one he's currently playing for, watching the Games was watching the future of sport, and its a lot closer than you think. 

But moving forward, I'm going to be doing the podcast with a different guest host every time, discussing all sorts of topics, no holds barred. My first guest host will be my Gram, with her wealth of knowledge and experience we will most likely do more than one episode together. Be on the lookout for the next episode. It promises to be amazing.

And last, I've discovered that my dear niece, Isabella, has started her own blog. Did I mention she's 9? And the blog is a way for her to not only inspire others, but to make money? That's right, in true Petruzzelli fashion, she is using social media to move others to do great things, she's also started a business, making bracelets for sale. The bracelets are great, and her daily messages are even better. I couldn't be prouder and I have to admit, her blog is more inspirational than mine. So check it out and see what the future is doing - 

www.theworldaccordingtobeans.blogspot.com.

You'll be glad you did. That's it for today. Be good. 

Stay strong,

Guy

8 hours of Triathlon, The Crossfit Games, and another story to share

Hello all,

Its been a busy couple of weeks here at Evil lab central, so lets get right into it.

First, I wanted to catch you up on my racing, which includes last week's Newton's 8 hours of Triathlon. Yes, the race is exactly the way it sounds - 8 non-stop hours of racing. I was fortunate enough to race with 2 lovely ladies, so I was part of a team, a nice change of pace from the normal race routine. My teammates, Krissy Smiley and Allison Gill are not only phenomenal athletes, they happen to be some pretty amazing people to boot, so we had a blast. The format consisted of a course that was a .24 mile swim, 11.2 mile bike, and a 2.6 mile run. The goal for teams or individuals, complete as many loops as possible in 8 hours. Luckily for me, both ladies are outstanding swimmers, so I didn't need to go in the water.

That did not stop me from getting wet however, as we were greeted with storms after the race was only an hour old. I agreed to do the heavy lifting on the bike and run, especially considering the conditions. But the girls were out there too, facing the nasty elements, facing their fears head on, racing UNSCARED. I was and am truly proud of how well they did. Our efforts paid off, nabbing us first place in the Co-Ed division, only one run away from the World Record. That news did give us a reason to go back next year, and armed with better fitness and a better game plan, we are poised to break that record.

While we were racing, the Fittest Games on Earth were taking place in Carson, CA, from last Wednesday to Sunday. As a fan and follower of Crossfit, this year's games were by far, the best I've ever seen. I challenge any skeptic who doubts the true athleticism, determination and level of professionalism of the sport and its athletes to find a reason to no longer call the Crossfit Games "a real sport". 12 events tested the top 40 men and women, in ways that I truly think would crack any other professional athlete, starting with a half marathon row, that's right 13.1 miles on a C2 row machine, and ending with a nasty event on Sunday called the "Cinco". Viewers were treated to amazing feats of strength, speed, agility, endurance, etc, and at the end, the Men's Champion remained Rich Froning, perhaps the most complete athlete that has competed in sports in years, and a new women's champ - Sam Briggs, a tough, hard working and tenacious athlete out of England, who rose to the occasion when it mattered most.

The beauty of the Games was its timing- as we are in the midst of MLB's huge drug scandal, involving would be heroes like A-Rod, and Ryan Braun, plus the Aaron Hernandez case of murder, and the Eagles wide receiver Riley Cooper's ignorance, bigotry and idiocy tarnishing his career as well as his team, and of course, Johnny Football Manziel, who is poised to ruin his pro career before it even gets started, finding himself in trouble weekly; the Games were a beacon of true sport and showcased athletes worthy of hero status. No drama, no drug scandals, just a community of athletes who compete against each other, yet cheer one another on, showing the true spirit of sport. Check your ESPN schedule, it will be replayed this Sunday at 1 pm, Central time.

Now, in keeping with sharing stories of those who have experienced change, for the better, I give you, in her words, the story of Krissy Smiley. Not only is she an award winning Physical education teacher, she's a great athlete, and most important, a truly amazing person. Her smile is a gift, her heart open to all, she is the light for so many kids who are lost, or are seeking an adult figure to guide them. Although its not part of her job description, she welcomes the opportunity to mentor kids by her actions, showing them daily how to live a healthy and good life. Here is her story -

Let me start my story with the first and most important thing that I have learned over the last three and a half years.  Training more is not the most efficient way to get stronger or faster.    I used to think that I had to do anhour of cardiovascular exercise to see any changes or gains in my body.  This thinking had been instilled from a young girl.  Growing up I was a competitive swimmer.  My coaches would always say that the more distance we swam at practice, the better and stronger we would be at meets.   After my swimming career ended, I kept that way of thinking in my head.  That is until about three and a half years ago.   I finally got it out of my head that I had to put that hour of cardio in everyday. 

I always liked to stay in shape.  I am a physical education teacher, coach, and massage therapist and I love being active and learning about what the body is capable of doing.  I got the itch in 2009 to compete in a sprint triathlon.  I had not been swimming or biking in years.  The thought of getting into a pool for a workout alone made me cringe.  I had no excuse though, I mean Midtown Athletic Club had a pool and it wasn’t like I didn’t know how to swim.  Heck I was teaching a laps and drills class there.  Ok, time to put on big girl pants: or in this case bathing suit and swim.   I got in for my first workout which was based on swimming a mile.  I got through with it and right away I remembered why I quit swimming competively.  I was bored out of my mind. 

It was around this time that I noticed this super fit man swimming at Midtown.  I would see him in the pool and he was always doing something different.  We started talking and he told me he was Guy Petruzzelli and he was a professional triathlete.  The more we talked the more I really wanted to train the right way for the triathlon that I wanted to do.  He told me a little bit about the way he trained and introduced me to the awesome world of Crossfit.  I told him what I was doing and he offered to help me train and coach me.

The first thing that he changed was the amount of cardio I was doing.  He incorporated strength work too, which I had not been doing much of.  With Guys help, I got back into the pool again.   He had me doing drills I had never heard of.   He helped me make my stroke more efficient and I have to say that I LOVE swimming again.  It was amazing how things just started to come together with this new way of training.  I was doing less cardio, more Crossfit workouts and getting stronger.  I was hooked.

I have now participated in over 10 triathlons and have done better at each one.  I got a huge confident boost last year when I actually won the Midwest Classic Indoor Triathlon Series.   I know that I would not have been able to do that without the coaching, and support that Guy gives to me.  I am convinced that by doing Crossfit I will continue to get stronger and not injured.  Never again will I go back to doing the elliptical machine for an hour.  It took years but thanks to a great coaching and support, I now know there is a more efficient way to get stronger and faster. 

Krissy

Stay Strong,

Guy

More racing in Michigan, and a story worth sharing

Hey all,

Just a quick post today - lots going on, work, training, racing, and the Games, yes, the Crossfit Games are upon us!!

First thing - race report. Yesterday I was back in Michigan, at a race I've never done, but can't recommend enough -the Mackinaw City Duathlon. And yes, there was a triathlon too. The event was put on by 3 Disciplines Racing, quite frankly, the best race company out there, and they didn't disappoint. First class event, with a great location, and great course.

I was feeling strong in training the last 3 weeks, after winning my last race 3 weeks ago gave me a sense of confidence as well as letting me know my body was capable of more work. With the guidance of Jen Garrison, and my use of Crossfit Endurance, I went out and drilled it, from gun to tape,  - a 2 mile run,30k bike and 5k second run, and it helped me get the overall win, the course record, and the icing on the cake was - beating a number of triathletes, who had a 10 minute head start. I found out I actually was the 7th athlete across the line, which made me realize the training is on point, and still some work to do to make sure that I'm on point for my long course races.

I want to thank my sponsors - Inov-8, SKINS USA, Rudy Project, Athletic Recon, Gobiie H2O, the crew from The Bike Shop Glen Ellyn, Afro Brutality and Syn Martinez, and RX Bar. Their bars are the bomb!!! Check them out at www.rxbar.com.

I've always loved the month of July, not simply because it race season, but its also the month of the greatest race ever - The Tour De France. This year, the race didn't disappoint, a beautiful combination of grace, grit, determination, supreme joy, and unimaginable heartbreak. Those men are warriors and every day of the race I was glued to the TV coverage. Now, just as the Tour has wrapped, the Crossfit Games are here - the battle for the "Fittest Male and Female" in the World is about to start, and Crossfit is starting to get the kind of media coverage it deserves. For those who have ESPN3 and ESPN 2 - there will be live coverage; for those who don't - go to www.crossfit.com, and click on the Games tab and enjoy streaming video for free.

2 days ago I was forwarded a blog post from an extremely honest and humble dude, who was writing about the world's reigning fittest man - Rich Froenig, who just happens to be one of the most humble and down to earth guys you'll ever meet. His work ethic is something I marvel, as well as his drive and determination. But I could never capture the essence of why and how he does it as well as this author. Here's the link - enjoy.

 http://t.co/sVF2X495Hy

Guy

Tales from the front - another new experience

Hello all,

As promised, I am posting another story from a client and good friend who has come out the other side of some tough times only to discover that she is much stronger, and capable of much more than she ever imagined. Her name is Allison Gill, and about a year ago, I had the honor of starting to train her. Although she was initially a little skeptical regarding a Crossfit Endurance regimen, she remained open minded, and willing to train with me to prepare for her first triathlon. The rest they say, is history. In less than a year, she has qualified for both the National Triathlon Championships, and the National Duathlon Championships, both in which she is competing. Enjoy her story.

The MRI results were clear: a stress fracture. Ten days prior to my first half-marathon, I am hugely disappointed to discover that not only would I not be running the event after 18 weeks of training, but that I would be in a walking boot for 6 weeks & running was not permitted. I wanted to stay in shape, so I asked my doctor about alternative exercises. He told me that I could swim, bike & do strength training.

I joined an athletic club in the area with a pool & decided that I might as well give doing a triathlon a shot. I had been a competitive swimmer (25 years ago) & I had a few triathlete friends. I had not biked in over 10 years, but I thought that it might be fun. I expressed my desire to complete a triathlon with one of the club managers & he quickly referred me to Guy Petruzzelli for personal training. Since I had absolutely no clue how to train for or do any type of multi-sport racing, I decided it was a good idea to work with Guy. After all, the last thing I wanted was another injury.

And so began my journey into the world of Crossfit. It’s now one year later & my fitness level has improved exponentially. The strengthening & conditioning component of training has been extremely valuable to me: not only during athletic competition, but in the balance, movement & strength that make every day tasks easier. The quality of my life has improved; I have learned that strength of spirit & a true commitment lead to physical, mental & emotional health well beyond my original expectations. Guy is my coach, trainer, confidant & an integral part of my support-system. He expects me to always put forth my best effort, and in return, he is always there to answer my questions, erase my self-doubts, push me to continue to improve & inspire me to believe that I am capable of much more than I think.

My triathlon/duathlon/aqua-bike season has been great! At each race, I am reaching my goal times & having a blast!! I have lost 10 lbs, but more importantly, I have gained lean muscle, a positive attitude regarding my body & its capabilities, and the utmost respect or all of those that train their hardest, try their best & help others to break out of their comfort zones to improve their lives. Some advice that I would like to share with others: improving your fitness is a process, so make the commitment, be patient, be kind to yourself & believe.

Race round up, and a little change of pace

"You are not your Grande Latte.
You are not the contents of your wallet.
You are not your bank account.
You are not the contents of your wallet.
You are not your f##king khakis:"
- Tyler Durden, played by Brad Pitt, in the Cult Classic - Fight Club

I'll get to the above quote and its meaning for this post in a moment. First, some administrative business. I raced this past weekend at the revived Gull Lake Triathlon/Duathlon, in Kalamazoo, MI. Let me say, for those looking for a quality Olympic Distance Du, that is well run, and challenging, this is your event. Same goes for the tri. Great course, well run and beautiful.

I am normally apprehensive about racing in June, since for some reason its just not my month for great performances. However, this year, the race gods have shined upon me, and I was able to put together a great race at Gull Lake, pacing a smart first 5K, then hammering on the 25.7 mile bike course, which wound around, as well up and down, around Ross County around Kalamazoo. I rode blind, meaning I had no idea where my competition was, due to the nature of the course. So anytime I felt myself slowing, I pressed harder, ensuring no one would creep up on me. It left me with a welcome sight coming into T2, empty bike racks, meaning I was first off the bike, giving me more incentive to hit the closing 10k even harder. The run course was full of hills, both steep, and long, some false flats to make it more interesting. At the run turnaround, I noticed I was still alone, not even a triathlete in sight, which made the increasing pain more tolerable. As I hit mile 4, I saw the lead triathletes, bearing down hard, and I had to make a choice - bury myself to beat not only the duathlon field, but the tri field as well.

As I got to the 5 mile mark, I knew it was going to be tough to keep it together, but I was buoyed by the crowds and their cheers and positive encouragement, so I charged hard the last 200 meters to the finish, discovering that I was not only the winner of the du, I had beaten all the olympic distance triathletes, and set a course record in the process. I was elated and relieved, feeling as though I had reached a new level of fitness that I plan to build on. This was all made possible by my great and supportive sponsors, SKINS USA, Inov-8, Rudy Project, and a guy I have tremendous respect for - Ryan Hauser, founder, CEO, and head designer for Athletic Recon, a great men's athletic clothing company. Guys, check them out - www.athleticrecon.com - you'll be glad you did. And of course, I need to thank my coach and good friend, Jenny Garrison, whose game plan and training methods have gotten me to this level of fitness and competition.

However, I was sent something that struck me as even more important than my race result. And it relates to the above quote. a very brave Crossfit coach out of Crossfit Lowell, in Boston, MA, posted a blog that was both inspiring and worth sharing. Gina, the author of the blog, was both honest and unfiltered about her experiences in gaining fitness, better health, and the importance of ignoring the judgment of others as she has made some great lifestyle changes. In a way, she was echoing the words of Tyler Durden above - the material things don't make you who you are, they don't define you. Same with a race, or a workout, they don't define us, they are a part of us, but do not define who we are.

With Gina's words in mind, I am planning on making a change to the blog. I've reached out to several people, and asked that they share their stories with me to in turn share with all of you - their experiences, their life changes which need to be heard. So moving forward, I will be posting stories from others, stories that we can all relate to, and learn from. I hope you will enjoy and learn from them as I have.

I'm starting with Gina's blog post - you can read it here - http://crossfitlowell.com/a-157lb-dissection/.

Stay strong.

Guy

Wait, did I just hear that right? EXPECT INJURY?........

"Life is tough. But its a lot tougher when you're stupid". - John "The Duke" Wayne

I found the above quote, one of my personal favorite, to be apropos for today's topic. So without hesitation or delay, let's get into it.

Recently I was on a flight from Austin to Chicago, which marked the final leg of a very busy and action packed 24 hours. Too tired to read, bored with my music, and just feeling fried, I decided to shell out the 7 bucks to watch television for the trip home. (Side note - is it me, or is airline travel becoming slightly ridiculous? I mean 7 bucks to watch basic cable for 2 hours and 20 minutes? I wanted to ask the flight attendant if I was going to be charged for using the bathroom)

Flipping through the channels, I landed on NBC Sports Universal, and much to my pleasant surprise, they were airing the Men's ITU Triathlon Race from Madrid, Spain. For those unfamiliar with ITU races, they are standard Olympic distance tri's - 1.5K swim/40K bike/10k run, they are draft legal, and usually have several loops on the bike and run. This makes it spectator friendly, which is actually pretty true. Having seen this style of racing up close, its significantly more engaging than your standard tri. I rather enjoy watching these races, as the athletes are cranking out 27-30 mph on the bike, and running sub 32's for the 10K to win. Most races tend to be close, with the top 3-5 guys all in contention till the final mile, unless one of the Brownlee brothers is racing. Which just so happened to be the case for this event.

As I sat back and watched Johnny Brownlee, the younger of the 2 British triathlon phenom's - Johnny took Bronze at the 2012 Olympics, while his brother, Allistair took the Gold, I was in awe of his ever increasing speed as he clicked off the kilometers, on a pretty technical, 6 loop run course. Even with all the turns, he seemed unfazed, just gliding along, absolutely crushing the rest of the field, which included 2012 Olympic Silver Medalist, and perennial top ITU athlete, Javier Gomez, separating himself from Gomez as if Gomez was jogging. The commentators were doing their best to keep TV fans interested at this point, as it would obviously take an act of God to slow down Brownlee, when one made a comment that I found to be extremely offensive and very frightening. This is the direct quote - "We are not seeing some of the other top ITU athletes at this race, like Johnny's brother, Allistair, who is home watching, due to an injury. But that's what we should expect to see, as these athletes are running upwards of 140 kilometers a week, making them injury prone. That's the direction of the sport; high volume training that will cause some minor injuries to the feet or legs, thus most ITU athletes won't be expected to race a full season."

I went from being slightly out of it, to completely focused and extremely alert. I wished I could have replayed that part. But I was in luck, as this commentator went on to explain that most of the men's field were all nursing some nagging injury, plantar fascia, IT band syndrome, stress fractures in the feet, or tibia, and as well as Johnny was running - he went on to run a 30 minute 10k, that the cost of such training is WORTH the injury that follows. Really? Are you joking me? Assuming this guy was half right, think about this. Let's say your a coach or a budding triathlete, who is looking to make noise at ITU races. Are you really prepared to believe and then proceed to train knowing that you will get injured? That these "small" injuries can have lasting effects, and shorten your career? Assuming that's the only way to get to the top of the ITU ladder, or triathlon podium in general isn't just offensive, its well, wrong.

And I have a real life example for you. But first understand the numbers so we're all on the same page. 140K a week, is roughly 85-95 miles. Figure those are non-race week numbers, so all of preseason, a steady diet of that much running. Then, add in the cycling - normally 300-400 miles a week, plus another 12-15 in the water. Notice what's missing? Strength and conditioning. You know, the things that would actually help PREVENT an injury and keep the athlete in top form all year. My suggestion would be Crossfit, but I know that word makes Endurance athletes pee themselves, so let's say, well, Crossfit. Just had to say it. However, the point is valid. What would happen if these top guys backed off some of the insane mileage, and added Crossfit? Isn't it worth their careers? And their long term health?

Normally I would go on about the benefits of Crossfit for the endurance athletes at the elite level, however I have something more solid to make my point. At the request of the athlete, I can't use her name, but she agreed to let me review her training program to see the major changes she's made. Our athlete is a real, elite, ultrarunner, having placed in the top 5-10 consistently in over 30 ultra running races. However, she has suffered over 2 dozen injuries in her career, the last couple which threatened her career. She was on a steady diet of over 140 miles a week of running, sometimes, 180 plus miles a week, no strength work, no stability or agility work. After sitting for 3 months with a stress fracture on her 2nd and 3rd metatarsal, on her left foot, she finally took a friend's advice, and tried out the local Crossfit gym. She was immediately hooked, and after her initial hesitation, she was going 6 days a week. She went for her first run after 5 months, and felt better than ever. This was after 2 months of nothing but Crossfit.

This year, she tried something radical - running only 2 times a week, and Crossfitting 6. Since January 1, she has logged 482 miles, which includes 4 ultras - 2, 100k's, 1 100 miler, and 1 50K. That means she's been running less than 8 miles a week in training. And her performance? Still a top 5-10 finisher, and best part, injury free. No more physical therapy, no doctor visits, crutches, etc. She's planning her longest race season ever, because she's in top shape, top physical shape, making her bomb proof for all race conditions.

So, I ask you, is more mileage the answer? Or is it just possible that this whole, crazy Crossfit "thing" might actually be practical for elites as well as amateurs? Maybe the stubborn and most proud of you will scoff at this, and say "One example isn't enough to sway me. I'm sticking to my high mileage, bad diet, lack of mobility training method". And to that I say, great. Your body, your choice. But to those who may have just seen the light after reading this, perhaps its time to actually  walk in to that Crossfit gym in your area and tell them what you do, and where you want to go in your sport. Unless you really like paying that insurance deductible and putting your doctor's kids through college.

Stay strong,

Guy

The present and the future - from racing to watching the future of sport, up close and personal

So, its been a few weeks since my last post, but its been busy at The Evil Lab, and all things stemming from it. Before I get into the meat of this post, I do want to catch up everyone on my latest adventures.

First, I did race today, a short, but tough, duathlon, in Holly, MI, a race that isn't particularly user friendly due to a very tight bike course, with some nasty pavement, not to mention, short, steep hills, and then winding descents on a narrow road, with traffic coming in the opposite direction. But its a decent test of fitness for this time of year, and I was somewhat satisfied with my 2nd overall performance. Without doing any real "short" speed work on the bike or run, as my focus is long course, I felt better as the race progressed, finishing the second run with my fastest mile of the day. Not to mention, I was faster than last year on this course, and the race was 2 months earlier this year than last, so, I'll take it. Plus, I was on a bike I had ridden a total of 3 times prior to the race, and I still managed the fastest bike split. It looks like things are starting to click, and that's the biggest take away for me.

I do owe a big thanks to Rich Ducar and Drew Hettinga from the Bike Shop in Glen Ellyn for getting the bike together quickly and fitting perfectly. Even if you don't live in the area, its worth going to see these guys - they understand the importance of a truly quality bike fit and how that means more than that 5000 dollar frame when it comes to going fast comfortably. Also, I have to thank Inov-8, their road line of shoes, in particular, the 155's were outstanding, even on a packed dirt run course. This is a company that truly gets it - if you want to run right, then learn how to run first, and do it in their shoes. Not over-built, compensating for pronation or supination, they are built for people who want to run correctly, on all surfaces, and all distances. Not to mention, they have proven themselves in the Crossfit market, with their low differential, and sticky soles to help with lifts or WODS. Give them a look.

But the race was just the end of a rather crazy 7 days, 7 very eye opening days for myself and over 2000 people. Last Friday, Saturday and Sunday, I witnessed first hand, the Reebok Crossfit North Central Regional Championships. The 48 men, 48 women and 48 teams from the Region who passed the test of the Open, were on stage competing in 7 events in 3 days, at Navy Pier in Chicago. For someone who has watched most Crossfit competition on TV or video feeds, seeing it live was absolutely amazing. From the athletes to the vendors, to the fans, the entire weekend was about better health and fitness. The room buzzed with it, as Paleo friendly meals were served to everyone, to vendors selling products that were slick but functional; clothing with personality, like the LifeasRx T-shirt I saw - "If Crossfit was easy, it would be called an elliptical", or "Fight Through" clothing that dedicated proceeds to The Wounded Warrior Project.

It was the first sporting event, and yes, you read that correctly, sporting event, where the fans were fit. Crossfitters from all over the Region, as well as other parts of the US were there cheering on the athletes and drinking in all that Regionals had to offer. The vibe was one of feeling good, and wanting to feel good. By that I mean, talking to people who were there to watch, who knew little about Crossfit, indicated they felt an overwhelming sense of wanting to experience it, to do a WOD, to understand why the "girls" don't mean a good time in the traditional sense, but more importantly, they didn't want to loose the feeling of community, of family that was in the building. At its core, that's what Crossfit is about, inclusive, all-accepting, inviting, and life changing. All around were stories of people who experienced a monumental life change because of Crossfit, and they were there to cheer on those select few who made it to Regionals. It was a positive feedback loop - 2000 people who knew what it took to get to Regionals, the sacrifice, dedication, training, determination, and the athletes who in turn wanted to hear their stories, supporting not only one another, but strangers from boxes all over the Region, wanting to hear why others Crossfit.

On Saturday, as I watched Elizabeth Akinwale destroy the "100's" - 100 wall ball with a 14 lb med ball that had to hit a 10 foot target, 100 chest to bar pull ups, 100 single leg squats, alternating, and ending with 100 single arm dumbbell snatches - 50 lbs for the women, 70 for the men, in 23 minutes and 14 seconds (note - in the entire world, about 15 women total have completed this workout under the 25 minute time cap), I realized something that I had been sensing for about a month - this is the future of sport. Here were these athletes, who basically train and compete full time, living and training alongside other Crossfitters who can relate to what the elite of the elite of the Crossfit World are going through. What other sport can say that? I racked my brain trying to find one, but think about it- any of the big 4 pro sports don't have that connection, and none have the kind of connection with fans like Crossfit. Take the reigning Men's World Champ, Rich Fronig. He isn't just the Crossfit Champ, he owns a box, teaches classes to everyday people just looking to get healthy, trains along side them, and watches them compete as well. He's just one of the group at his own gym.

And every event is different, which creates new excitement. Not to mention, Crossfitters, from Rich to the newest person to walk into a box, come in all shapes and sizes. There isn't a prototypical Crossfitter. Camille LaBlanc Bazinet, the winner of the Canada East Regional, is 5'2", 128 lbs. Oh yeah, she did an over-head squat of 205. Seem impossible? Its not. That's why Crossfit draws new people in everyday. Rich is 5'9. Dan Bailey, 5'7. Games competitors at the highest level. All of that is made possible by understanding your body, and proper movement. Something I know I learned in a Crossfit box, only to be accelerated with my work with CFE.

And for those who doubt what I'm saying, lets consider some indisputable facts - in 2012, the number of people who competed in the Open was 70,000. In 2013, its 130,000. If it continues at that rate, what will the Open look like in 2 years? Or Regionals? Need more proof? Consider this - how long has triathlon been around? Or the marathon? Longer than Crossfit, in particular, the Crossfit games in 2007. In 2012, ESPN ran coverage of all the events of the Games, live, as in real time, not tape delayed, not edited like the Ironman World Championships, live, for over 3 days. It replays on ESPN constantly. When was the last time ESPN ran a certain tri, or marathon live, or, even tape delayed, then re-ran it later in the year? Can't think of one? That's b/c they don't. As much as it pains me as a multisport athlete to realize that, we don't even come close in terms of coverage, spectatorship, and top tier media exposure.

Yes, I can hear those doubters out there saying, "why the hell would I want to watch a bunch of people working out? That's not a sport." Really? What's watching a marathon? Isn't that watching someone run, in essence, exercise? Same thing with swimming, or cycling, or triathlon? And let's be honest, when we watch football, baseball, basketball, aren't we watching grown men play a kids game? Maybe that's an over-simplification but at their core, well, they are kids games.

If you don't believe me, go to www.crossfit.com. On the left hand side of the home page is a link to the Crossfit games. Go to the Media tab at the top of the page, which gives you the option to see archived footage. Check out the Central East Regional Men's footage. Or the NorCal Men's or Women's footage. Or Canada East. Or North Central. Don't just look at the athletes, look at the stands, the packed stands of large  halls all over the World. Like the European Regionals. Or Latin American Regionals. Today capped the end of all Regionals, and those headed for Carson California at the end of July are locked up. Check out the videos and find out why. More importantly, look at them without judgement or expectation. Then think about tuning into your local baseball team's game. Or golf. See what happens.

Stay Strong,

Guy