Tales from the Front - the INTENT Shakedown, and preparing for the Holidays

"Guts over Fear."

-Eminem

I know I haven't written in a while, and I know I started this post with a quote from a polarizing rapper, but trust me, it will be explained. And yes, this is the time of the year where a million fitness experts are more than happy to bombard you with "Survive Holiday eating with these 5 easy tips! or How to not get Fat over the holidays! or Survive Holiday stress with our sure fire, can't miss, 6 de-stressing exercises!" most of which is either bullshit, or not practical. But more on that later. First, I've been itching to write about the INENT shakedown the minute we announced it was a go.

Last Friday, on December 19, at 7 pm, when most people were on their way to holiday parties, or stuck in long lines at malls, 16 athletes descended on INTENT to compete in its first ever fitness competition. What made this event truly special, aside from the participants, judges and spectators, was the fact that a facility that promotes strength along side endurance training, actually had the courage to host an event that is not often seen in that type of setting. However, the owners, Rick and Mary Ann knew it was the right thing to do, because strength, more to the point - functional fitness - plays a major role in how everyone who walks through the door is trained. Be they elite triathletes, or people simply looking to get healthy, becoming fit across broad time and modal domains is the backbone of INTENT's methodology. And it was on full display Friday night.

4 teams of 4 people, chosen at random were faced with 5 events, all outside their comfort zone. There was a nervous buzz as athletes filtered in about an hour before the event, warming up, going over team strategy, wondering either aloud or quietly how hard the competition would be. Although all the movements were doable, adding intensity and competition is a major game changer. But as the head judge counted down to start the first event, the one thing that was palpable in the gym was the feeling of excitement, the electricity of staring down the unknown and attacking at every turn.

As the event went on, and fatigue became more apparent, something else was noticeable, the look of amazement and elation on people's faces as they conquered movements in ways or times they never have before. Watching the strict lift events - one rep max deadlift and back squat was like watching gladiators fight in the Coliseum, gutteral sounds, from deep within the athlete's soul, their gut, crowd noise rising, music being drown out as if people were speaking in tongues. The joy on the athlete's faces was pure, unmistakeable, and real. The realization that they are capable of more than they ever imagined. That they were no longer defined as simply "endurance athletes" hemmed in by the old notion that "if you do endurance, you can't be strong, you can't lift weights! You'll gain mass! You'll become too bulky!" They realized, along with everyone else in the gym, that to be truly fit, to become bomb proof, to avoid injury and excel at the sports they loved, they didn't just need strength and fitness, they wanted it. Fear dissolved, determination rose, it was truly Guts over Fear. The question why are we doing this" was replaced with "how do I get better at all these things?". And at the end of the night, the biggest question was, "so, when are you doing another competition?"

In less than 2.5 hours, a group of mainly endurance athletes woke up to the realization that it would not take more miles or time in the endurance domain to succeed, rather, functional fitness and strength were the answer. Weaknesses, even in the team setting couldn't be hidden, and the same went for strengths. They realized, in watching the winning team, why this kind of training, training the INTENT way, was what got the winning team to the top. Teamwork matched with hard work and determination was the answer. As endurance athletes we are all too comfortable competing solo, not understanding what it means to rely on the person next to you, and vice versa. That there really is strength in numbers. And maybe that was initially the scariest thing of all - what would happen when a group of solo athletes had to work together? The answer was simple - either bond or die. From a coach's eye, that was one of the most beautiful things to see - people throwing ego to the side to work for the greater good.

I want to thank Rick and Mary Ann for having the faith in me to put this event together and host it at INTENT. Not to mention, their hard work in winning it! Thanks also to everyone who competed, and to the judges- without you guys, we would have been flying blind. And a big thank you to those who still think that doing strength and functional fitness isn't the answer - we are happy to have our athletes continue to excel. Be on the lookout for the next Shakedown, it will be coming soon.

As for how to survive the holidays, I'm no expert, but here's my take - you know damn well if you are overeating, you can feel yourself do it. You also know if you are eating extremely rich foods and not doing any type of exercise that you will likely gain weight over the holidays. Using the holidays as an excuse to overeat, to be overserved, to eat bad food, that's bullshit. That's not what the holidays are about. I don't give a damn how many bowl games are on. If you're looking for a reason to treat your body poorly, be adult enough to simply acknowledge that you want to do these things, not that you "had no choice". That's a cop out. Am I saying don't have fun and be merry? Absolutely not. Have a blast. Just don't use the "holidays" as your excuse.

To all of you reading this - happy holidays, happy new year, and here's to a much, much better 2015.

Stay strong,

Guy

Tales from the Front - What's the rush?

"I do not fear the man who has practiced 10,000 kicks. I fear the man who has practiced 1 kick 10,000 times."

Bruce Lee

Hey all,

So, this is post has been long in coming, but its taken me some time to read more, learn more before actually putting it all together.

For most of you, if you are an endurance athlete, this is your off season. Now, I'm not a coach who believes in periodization, as an advocate of, and coach of the Crossfit Endurance model, its been shown that a CFE trained athlete can be at 95% top form all year round and maintain it for life. It requires some lifestyle changes and some diligence, but I can attest at how beneficial it is. Therefore, I don't believe in an off season. I view it as more of a time of year to clean up your bad movement. Let me explain.

When most athletes start training for the following season, they begin to do what? Build a base. Ok, that assumes that your body has magically lost all the endurance fitness you had from the previous year. That's completely false. It takes 6 weeks of doing NOTHING, meaning being completely sedentary, for the body to lose 15% endurance. So let me present another option - skill work. In all areas.

Most endurance or sports specific athletes are very fit for that sport. But what happens when viewing their fitness as a whole? For example, what happens when watching an athlete, no matter the level, do a squat? Weak ankles, valgus knee, hip inflexibility or ridiculous tightness. Simply taking time off doesn't cure that. Working on your skills, your total fitness does. Why? Because if you squat like shit, odds are, you're running like shit, riding like shit, swimming like shit. Unstable ankles don't cure themselves. Strength, mobility, conditioning, you know, all the things we preach at INTENT is what helps your fitness quotient. If I can improve your squat, you will understand how to get glutes and hamstrings to fire, making it easier for you to learn how to run forefoot, it will prevent you from toeing down when cycling, essentially leaking all kinds of energy, it will improve dorsiflexion so when you are kicking in the water you are efficient. More miles or all that "base" work with poor movement is simply lining you up for the inevitable injury.

To add to poor movement is this need to rush through your warm up before working in any modality - swim, bike, run, strength. That is quite possibly the worst thing to do. We have everyone warm up prior to strength classes with some dynamic mobility to see where they are limited in their movement patterns. So when doing inchworm, we are looking to see if you can keep legs straight as you bring them to your hands. When you rush, all you are doing is keeping those very, very tight hamstrings locked into a position that is not going to allow you to move well. You won't be able to lift as effectively, you won't be able to perform simply body weight movements as effectively. And its why your knee starts bugging you at mile 4 of a 10 mile run, or why after a hard ride, your knees or hip flexors are torched.

Something almost as bad as rushing the warm up, is not realizing your lack of mobility. As coaches, we can talk about the need for mobility all day, I won't ever stop talking about it. But if you aren't doing something about it, then that's on you. Everything affects the other. If you still can't get your legs up to shoulder level with straight legs while doing monster walk after months of training, that should alert you to your lack of mobility. So instead of spending an extra 20 minutes of junk mileage, spend it on stretching, using a lacrosse ball or foam roller to open up those areas. Its not by coincidence that people who spend time on mobility are able to pick up POSE method running quicker.

All of the above is why we view INTENT as more than a gym, its a lab. We can diagnose your movement pattern issue, give you the prescription, then re-test. But we can't force you to practice these things at home. If your doctor prescribes something to help you, and you don't follow through, you aren't shocked that you didn't get better. Well, the same rules apply with your training. Skill work is your prescription. Then adding in strength and compound work - meaning load and intensity, will test how you much you are improving. See everyone wants to improve, but no one wants to do the little things to get there. And let me say from experience, its about the little things. Its about your warm up, your hydration, your sleep, your strength, your overall fitness that makes the difference.

To the nay sayers, who love to tell me how never in a race does a deadlift competition break out. Well, no shit. But what you learn by perfecting your deadlift will improve your bike and run. Significantly. It will help you avoid injury. And if you are serious about doing well next season, then you owe it to yourself to sweat this small stuff. If you are truly chasing performance - I mean isn't that what life is about? - then get up, take an honest, no bullshit look in the mirror, and see if you are willing to make the changes. Because its not just about the sport - its about life. Moving well in everything we do is the goal. Living pain free is the goal. That's as much about chasing performance as trying to go sub 2 hours in an Olympic distance triathlon.

Thanksgiving is this week. We all have much to be thankful for. In terms of timing, its November 24. So, what exactly are you prepared to do about it? What are you prepared to do about the holes in your fitness that stare you in the face every time you get up from a chair in pain, buy another pair of ridiculously over built running shoes with nonsensical stability, because you roll your ankles over your arch, grab for the bottle of ibuprofen after a moderate workout?

Maybe its time for a change. Food for thought.

Stay strong,

Guy

In Memoriam

"Roger that. Thank you sir."

- The last words of Lt. Micheal Murphy

I was scheduled to have an off day from training today. I was supposed to kick my feet up and rest. And I was happy doing just that. For a while. Then I got the text from my goddaughter who was teaching class at INENT tonight. She asked if I was coming in to take class, and that she was programming a hero wod. My relaxing day indoors suddenly became almost wasteful; I knew what I had to do. And that meant getting ready for the workout.

In the world of Crossfit, Hero Wods are known as the most difficult workouts, because they are a tribute to the men who gave their lives serving our country. Soldiers killed in combat, alongside their brothers, fighting to the very end, for us. The workouts were designed to be a way of remembering them, and suffering just a little bit, for those who have given so much.

As I entered the gym, I felt a reverence, a sense of determination. Even though everyone who was about to take the class hadn't experienced one before, it was if they knew this would be a special workout. And in that moment, I knew coming in to the gym was the best thing I could have done.

Once the work began, I came alive, more than I have in any other time I train. Nothing makes me work harder than a Hero Wod. I was energized by the thought of the men and women who gave their lives to defend our way of life. I thought about my Dad, my uncles, all good men who served this country with pride, honor and dignity. I thought about Lt. Michael Murphy, Marcus Luttrell, Matt Axelson, Danny Dietz, that 4 man team of SEALS who were outmanned and out-gunned but sacrificed it all for our country, and for each other. I thought about the men of SEAL Team 6 who captured and killed Bin Laden, my friends who have served and continue to serve, some doing up to 4 tours of duty because they knew it was the right thing to do. It was the only thing to do. They understood that when you are alongside your brother in combat, there is no feeling like it. They are more than soldiers, they are family.

To our veterans. We owe them so much more than a workout. Our freedom, no matter whether we abuse it or treasure it, those brave men and women always answered the bell to preserve it. Thank you for all you do.

Stay strong,

Guy

Tales from the Front - The Good, The Bad, and The Dirty - Part 3

"Don't fear failure. Not failure, but low aim, is the crime. In great attempts, it is glorious even to fail"

Bruce Lee

Hey all,

Many of you know I use the above quote often, but I thought it most apropos to this third installment of this topic. We left off discussing The Bad - how the health club industry has made billions off of creating machines that essentially do more than 50% of the work for you. But that's not the worst thing they are doing.

Which brings me to the Dirty - Health clubs, or the health club industry has zero interest in your health and fitness. Zero. Health clubs are basically the fitness equivalent of a casino- yeah, they may comp you a massage, a t-shirt, a personal training session, but you end up paying for the building, the new, shiny machines, and end up leaving with less than you entered with. Let me explain.

Health clubs are a business. That's not a bad thing; people need to eat, personal trainers need to make money, the health clubs aren't getting donations from philanthropists to keep the doors open. So there's no fault in making money. But when that is the main goal of a health club, then there is a huge disconnect between the members getting fitter and what the health club is doing to achieve that end. Health clubs of the modern era are not designed to get you fitter - with the machines they offer, the classes they offer, and the lack of any movement towards functional fitness, you aren't gaining any more strength, mobility, agility, endurance, etc than what you initially had prior to joining. Yes, a sedentary person may experience some initial weight loss, a bit more energy, assuming they don't get hurt, and feeling good for about 5 weeks. Then the plateau hits. Its no different than New Year's resolution members - yeah, the first 5-8 weeks its all good, then comes the realization that no more weight is coming off, they don't feel any better, they may even begin experiencing pain that they didn't have prior - thanks to taking classes that work the same muscle groups day in and out, with poor form, and in the same plane of motion, eventually causing the member to stop going.  Not to mention, the monotony of the same machines, the same classes, -(yes, I know that most clubs change classes every quarter, disguising them as something new and different, but if you look closely, its the same shit, different name), makes it easier to have an excuse to not go to the gym.

Even worse, is the fact that most big box health clubs perpetuate a societal imbalance that needs to stop, that being the notion that women MUST only do cardio. And LOTS of cardio. For decades society has told women, through advertising, social media, any outlet you can think of, that the best way to stay in shape is to get back on that treadmill, or elliptical or go to that step class, and stay in your "Fat burning zone", for the best results. Its so ridiculous its offensive. Weight rooms seem to be reserved only for men, who spend a significant amount of time talking and working their glamour muscles - you know who I'm talking about - the guys who walk around with their cell phones, do about 20 bicep curls, and then drink a gallon of water without a drop of sweat. The gym dynamic is almost purposeful, keep women thinking they need to keep burning fat, and men should be lifting. Its so ass-backwards that its no wonder that women who do nothing but cardio end up skinny-fat, no muscle, no flexibility, no strength, leading to decreased bone density, erratic menstrual cycles, fatigue, craving carbohydrates, mainly sugar, and worst of all, ruining self confidence and keeping a very skewed view of beauty. Lets be honest most "fitspo" is thinly veiled "thinspo". Its only in a few areas, Crossfit comes immediately to mind, where women are made to feel good about having muscles, about lifting weight, about EATING. Its not just encouraged, its required in that realm, and not simply to say you can deadlift 200 lbs. Women need to lift to improve health and fitness, to undo all the years of damage that a steady cardio diet left them with; in short, to triage the body from the bullshit that they have been told. But health clubs thrive on waiting lists for stair climbers, and treadmills, because that means business is booming.

The thing is, health clubs don't care if you are coming or not. Unless you actually quit the club, your dues keep getting pulled from your account every month. Machines get polished and look great! New classes pop up! And you, the member, are going no where fast. But, you got your 30 minutes of cardio in 3 times this week, so all is good! Umm, no. See, the health club doesn't want you to get too fit, because once you do, your eyes will most likely be open to the fact that there is nothing left there for you. Every machine is designed for the person using it to succeed. To hit a home run. The fitness equivalent of every kid gets a trophy. As long as you do your 30 minutes of cardio, does it matter what machine its on? Nope. You get a gold star because you did it. You get a pat on the back, and off you go. No one understands what it means to fail. The health club is designed to keep you at about 50% of your real capacity, because they are afraid if you fail, you'll quit. Thing is, they're right.

See, I can't get upset at the health club industry, like I said, its a business. They create an environment of minimal success so you keep coming back, even after you have realized you aren't getting fitter. Its safe, and easy. So here's the tough love - if you don't like it, then you must be the one to change. Don't get mad at your health club for not offering more, they have no reason to. Its up to you to make the change. You don't like being just a number, stuck in a place where mediocrity is the highest you will get? Then you have to leave. Because they aren't changing for you.

 Its why I love INTENT and all that we do here. I won't lie and tell you that every day will be a success. Because it won't. That's just like life. In failing, we learn, we see ourselves in the clearest of light - will we get up and fight again, or will we allow ourselves to be defeated? I know the environment at INTENT allows you to fail, but the support system is such that there is someone there to pick you up, dust you off, and encourage you to go at again, harder. Its not easy, and that's the point. If it was easy, it would be an elliptical machine. We don't let you get comfortable, because if you do,  then you aren't growing, in any aspect of life - physical, mental or spiritual. And that's the biggest gift, to have a safe place to fail, in a group where others have failed, including the coaches, who will be at your side reminding you that those are your moments to shine brightest, when things are the toughest.

I can only speak for myself but I will say, I would rather fail beautifully 1000 times, and know that without question, I will get up 1001 times. Don't you owe it to yourself to see what's really inside you? Aren't you sick of the bullshit ads, the media that makes you feel bad for wanting to lift, to have muscle, to reach new heights? Don't you owe it to yourself to have more, to be able to ask more from your body, the most amazing machine around, and know that it will respond? If you don't think so, then prepare for regret, disappointment, and lots of money spent on a health club membership that took more than your money. It took your health, your passion, your ability to become fitter and healthier than ever. Think about it.

Stay strong.

Guy

Tales from the front - The Good, the Bad, and the Dirty, Part 2

Hey gang,

Last we left off, I was discussing why machines, particularly those found in Health clubs, are not getting you fitter. Below is the following example as to why.

All to often, endurance athletes, be they single or multisport, tend to shy away from certain strength movements, citing "a fear of getting bulky". The 2 main areas named are shoulders and legs, however what athletes miss, is the tremendous benefit that strength and mobility in these 2 muscle groups can provide. When properly engaged. 

Since the debate on legs has been talked to death, I prefer to discuss shoulders. When looking at your average marathon runner, what happens at mile 16? Shoulders collapsing forward, hindering arm movement, not to mention, impede breathing. Triathletes and cyclists are no different - rounded shoulders as a race or training goes on, difficulty staying aero, low back pain or shoulder pain being cited as the reason for fatigue. So how do we triage these athletes who fear "getting big" but clearly need to open shoulders? I call it, Shoulder stacking. 

Shoulder stacking involves some pretty simple movements, as well as very little equipment. All movements are body weight, but will require the individual to get in touch with their shoulders, as well as their midline. To begin, an athlete should be introduced to wall walks, starting position is feet against a wall, laying face down, then "walking" up the wall moving hands and feet simultaneously so that you end up in a handstand position, facing the wall. This does 2 things - 1. Force the athlete to see how strong/weak their shoulders are, and 2. How mobile are their shoulders. If an athlete is struggling to get up the wall, a box, or elevated platform can be used. Feet are placed on the platform, then the athlete walks their hands out, as if in a plank. Then, the athlete begins to walk their hands back towards the platform so they can get the same benefit as the wall walk, but with a bit less range of motion. 

The most immediate sensation the athlete will feel is almost complete body weight "stacked" on the shoulders. This will initially seem a bit uncomfortable, however the coach can determine the time/amount of reps the athlete needs to perform to get more comfortable in this position. In between sets of this, encourage the athlete to perform moderate level midline stability work. This forces the midline to engage, and eases the pressure off the shoulders. The tighter the core - the more open the shoulders, the longer the athlete can stay in a handstand. As a test, I used shoulder stacking to obtain a more aero position on the bike for longer periods of time, as well as opening my shoulders more on the run to maintain POSE running position. By removing 1 run and 1 bike a week, for 6 weeks, and replacing it with shoulder and midline work, I was able to gain speed in both modalities, without fatigue - first in racing, and in training over the past week. When racing Sunday, my 40K time was 59:03. Today, while completing a 40K TT, I rode 57 flat, noticing my shoulders were more relaxed, even after a significant amount of work at oxygen debt, while utilizing shoulders, less than 16 hours prior. Why? My breathing was controlled, not impeded by shoulder strain, and when I shifted forward on my saddle, my shoulders didn't tire, rather they accepted the load of my body and allowed me to dose effort more carefully. No unnecessary leaking of energy. Again, numbers don't lie.

In addition to this, something occurred to me last night while taking class - the necessity of mastering a ring dip for endurance athletes. Ring dips tax arms in a way that standard dips don't - the athlete must steady the rings with shoulders and arms, utilizing more body parts to make the movement happen. The arms MUST be tight to the body to do a ring dip, much like in running, particularly at higher speeds, a more compact runner hits less wind, creates less drag, uses less energy. Using modifications to get to the ring dip is fine, but the end goal must be the ring dip - the ability to create stability in an unstable plane. Cyclists do this without thinking - they avoid bad road, jump over barriers, etc, as a part of what they do. However, a more upright cyclist is in a bigger need to master the ring dip, as it teaches shoulders to relax in order to properly complete the movement. When looking at people who excel at ring dips - see gymnasts - their shoulders remain still, and relaxed, not scrunched up by the ears. That position is just as critical for a cyclist, who, especially when climbing, is prone to letting shoulders creep up, causing more tension, making the body seem "heavier", essentially, the leaking of energy in those moments is much more like a torrid river running. 

Let's take this one step further. If the midline, and the shoulders are stable, when you look at an athlete in a handstand, what would that look like, in terms of a lift, if the athlete were on their feet? The overhead squat. One's ability to overhead squat well is directly related to one's ability to do a handstand. Need proof? The 2014 Games. The athletes who were able to overhead squat the most weight, were also the same athletes who covered the most distance in the handstand walk. Why? Tight midline, and shoulder stacking. 

The solution - strength and compound classes with us at INTENT. With coaches that understand the "why" behind the mobility and strength of the shoulders and midline, attending classes will address those issues, and get you moving better, faster. Because of the level of care, experience and research that has been done by the team at INTENT, you will learn how your body is supposed to move and more importantly, why. We are there to give critical feedback, to watch your movement patterns, to make the adjustments, correct them, and re-test. Its not cured overnight. And we don't bs you into thinking that's the case. It takes work, real work, to get it done. But once you have mastered the movement under our guidance, you will perform better, not just in training and racing, but in every day tasks in life. 

Which brings me to the BAD - 

Trying to do it solo or at a health club full of machines that do the work for you won't give you the proper feedback on whether or not you are moving correctly. Fancy cable machines, most often seen in health clubs, "fake" your range of motion - meaning, they allow you to think you are more flexible and stronger than you actually are. Also, they allow you to be sloppy in your movement, as the cables, or pulley systems take the majority of the person's flexibility out of the equation.

You will see this often on a lat pull down machine, someone will stack the weights on, thinking they are pulling 200 lbs down to their lats, with bent arms, minimal range of motion, relying more on arms, and a jerking motion to get momentum and really not much work being done by the individual. The machine is taking the brunt of the work. So the person gets off the machine after his/her 1 rep lat pull down - which is a pretty useless lift, even if done correctly, and start high fiving everyone near by as if they were the next Hercules. That's not only misleading, its most likely shortening the muscles in the biceps, and not really working the back at all. Its more arms than anything. The back muscles, which were supposed to be the targeted area, really haven't engaged at all. The individual learns nothing about how to strengthen the back, how to gain mobility and flexibility through the shoulders, and is performing an exercise that has zero real world application. I don't know anyone, with the exception of Atlas, who would need to pull weight down to their shoulders everyday. But these antiquated machines are updated to look different and useful - look how they shine! - and still give the user no real feedback as to how the body should be moving. No understanding how your core should be engaged, no understanding how to gain flexibility and strength simultaneously. Worse yet, the health club industry knows this, and they don't care. 

This leads me to part 3 - The Dirty. Part 3 drops next week - stay tuned.

Stay strong,

Guy

Tales from the front - the Good, the Bad, and the Dirty - Part 1

"I think it would look like this - you get taken into a room that has nothing but an elliptical machine, and a door that leads to another room that has another elliptical machine, this one with the moveable arms (still don't understand what those do), which opens to another room that has only an Arc trainer in it, with a door that opens to another room that has a step aerobics class going on. You then spend eternity alternating between all 4 rooms, listening to nothing but the collective works of Taylor Swift, Justin Bieber, Katy Perry and Miley Cyrus. Yeah, I think that's it."

- How I defined my vision of the 7th circle of Hell, when talking with a close friend who wishes to remain anonymous - MARK!!!

So, yeah. Its been a bit. Most of you can guess why I haven't written. For those who don't know, I'll keep it simple - I was slotted to race the Great Lakes 100 mile Tri on October 4, on Lake Ontario. I was feeling extremely fit, dialed in with nutrition, everything. I got up to Barker, NY without issue. Race morning was cold, and rainy. My kind of weather. It was 40 minutes before the start, and I was just shaking out my legs with a light jog on the run course. The part of the run course that was grass and dirt. I felt great. Then, without warning, my legs came right out from under me, I fell on my back, with my right elbow lodged into my ribs. I couldn't move, couldn't breathe. I got up, tried to shake it off, and I couldn't catch my breath. My entire chest hurt. I grabbed my wet suit, and almost passed out from bending over. A race organizer saw me, and grabbed my arm. She took me inside the lodge where the medics were. I swore I was fine, and I was going to prove it by pulling on my wet suit. I couldn't get it past my ankles without screaming in pain. Race over before the cannon sounded.

The medics suspected broken ribs, and suggested a nearby ER. I passed on that, having broken ribs in the past, I wanted to get home ASAP and get checked out there. I wasn't going to get stuck in upstate NY. I put everything back in the truck, contacted a few people to let them know what was up, and headed home. Nine hours later I was getting xrays at a critical care clinic in Downers Grove, IL. No fractures. But something wasn't right. Fast forward to last Friday, another doctor visit, another set of x-rays. This time - 3 fractured ribs on my right side. Ribs 6,7,8. Rehab began, as did the litany of things I couldn't do.

Its been 2 weeks since I fell. I haven't over-analyzed the fall, it was such a freak thing; I don't know if I could replicate it if I tried. What has been gnawing at me is what was lost in that instant, and I'm not just talking about the race. The time, the effort, the training and sacrificing to get to the line in one piece, and in the best shape of my life. It only took seconds to lose it. And it will take 2 months to regain it. That's some hard math to swallow. So yeah, I'm pissed. It was a wonderful punctuation mark to what has been an otherwise abysmal season. Minor success with lots of lost time. Summer came and went and I can't think of more than 2 days in a row where I felt like I was making progress.

But, there is good - truly good, which brings me to the title of this blog. So here's the good -

1. I've spent more time studying movement patterns of people taking classes at INTENT to get a better insight as to where I can help people become more efficient and more fit.

2. My strength coach and goddaughter has been able to clean up my bad form in my squat, which I know has been suspect for at least a month. I now have a prescription for improving form, for gaining more strength and mobility. All of which will translate to better and more efficient running and cycling.

3. Its only fractured ribs, so I can still ride, deep water run, and do other conditioning work to get ready to race in late November. And I will be racing in late November.

4. I got to connect with an old friend on Friday and in our conversation, came the following conclusions -

a. Moderation is for cowards.

b. When we train or race, we must be prepared to fight our way out of the darkest, ugliest places in our mind, the places we know exist, but avoid at all costs. But the only way to succeed is to go to those places, and prepare to get just as ugly and dark as those demons, those recesses in our mind , and claw, scratch, kick, scream our way through the dark. We are more than athletes, we are warriors. We are primal. We are savages.

c. The world is always ready to tell you why you can't. The majority of the population wants you to come back to the middle, where things are comfortable, where they feel better about themselves, and how little they do. Its a reflection of them - not you. People hate looking at themselves through the very clear lens of someone who has decided to live life at full volume.

d. We want to fight at the highest level, where the fight is the loudest, where it is the darkest, where others won't dare. That's why we are always tougher.

e. The world needs bad men. We keep the other bad men from the door. It takes someone who knows how to get dark, what it means to fight in the muck, in the most awful mental and physical conditions possible to keep those who wish to do us harm, be it physical, mental or emotional from getting in. From polluting what is good, and right, and true.

The last 2 weeks have helped me become even more clear in my purpose at INTENT - to work side by side with the other coaches - Rick, Mary Ann, Kara and Matt in constantly evolving fitness. Not simply for athletes, but for everyone. To experiment daily alongside this amazing group of individuals, to share ideas, to brainstorm, to laugh, to debate, to express ourselves at our highest level all for the betterment of others. To ensure that any person who walks through the door realizes they are becoming part of a tribe, a community of converts. People who are willing to turn their backs on the failed system that is the health club industry; the bullshit fad diets and fad forms of exercise. To get people - you - to recognize that when you come in the gym, you don't need a machine - you are the machine. That we are not here to waste the gift that is our body; that we need to treat it better. That if you aren't giving 100%, then what the hell are you doing?

Because, ladies and gentlemen, if you aren't, and you know if you aren't, then you are living half a life. Life with a constant safety net. Never knowing the true beauty that lies in failing. And to understand that there is no better place to fail then within the 4 walls of INTENT, where there is no judgment, where there is someone there to pick you up when you fall, to encourage you through every step.

Yes, its hard. Its hard to fail, to accept that we will all fail. I fight that feeling too. But the growth that it provides, if you are open to it, no one can teach that. This isn't simply about getting outside of your comfort zone. That phrase has been played out. This is about not having a comfort zone. Colors become brighter, food tastes better, your body tingles with a feeling of heightened awareness.  This won't ever happen in a Globo-gym. But if you are willing to check your ego at the door, this will happen at INTENT.

Part 2 of this will be continued in a couple days. Here's your teaser - why the health club industry has failed you, and why it isn't going to change. Stay tuned.

Stay strong,

Guy

Tales from the front - racing, finally, and rediscovering my love for the sport

"Do not let us speak of darker days; let us speak rather of sterner days. These are not the dark days: these are great days, the greatest days our country has ever lived."

Winston Churchill


Well sports fans, its been a while since I've written one of these, but I'm very happy to be doing it again. But luckily for me, there's more to this post than just a race result.

 September 14 was an opportunity to defend my title as the Michigan Duathlon Champion in Belle Isle, MI. Its a great little island between Detroit and Canada, suited for F1 car racing, and great for multisport.

I came into this race with a lot more questions that last year, having spent the last 7 weeks training and rehabbing from an injury sustained in a race. 7 weeks ago I was in the lead at the Mackinaw City Triathlon, when on the bike, I hit a really rough patch of road on a tight turn, and got launched from my bike. I bounced off the pavement a few times before coming to a stop, only to realize I was bleeding badly from my left arm and left knee. Needless to say, after another ER visit, I was bandaged up pretty well, and the rest of the season looked questionable. But I stuck to my plan of training and getting physical therapy with the best people in the area, and fortunately, I was gaining fitness every week. Still, I wasn't sure what would shake out on Sunday morning.

We were treated to cool temps, 52 degrees at race start, sunny skies, and a light wind. The course had changed a bit from last year, making it a 3.6 mile run/40k bike/10k run. I planned to be a bit conservative at the start, and start attacking on the bike. When the gun went off, I could feel myself wanting to push, but I purposely held back, conserving energy. By the first mile marker, I had about 5 seconds on the field, and did a couple of 15-20 second accelerations to see what would happen. The surges worked, gaining me another 20 seconds heading into T1. 

Fast transition and I was on the 4 loop bike course. Same plan here, start slightly conservative and build. I was negative splitting each loop, not paying attention to who I was passing, rather making sure I wasn't passed. Solid ride kept me in the lead and out of harm's way as I slipped back into my 155's for the 2 loop 10k. On the first loop, I felt great, starting to clock 5:45 pace and passing a ton of triathletes who were also fighting for the title of best of the Michigan. Because it was a loop, I still wasn't sure where my competition was, but figured, as long as I don't get passed by anyone, I'm good. By mile 4 of the second run, I realized I made a bit of a tactical mistake by not taking in enough fluid on the bike. It was cooler out and I made the rookie mistake of not realizing that I could still dehydrate. I felt both quads starting to lock up, but there was no way I was going to stop. I backed off my pace a bit, but just kept running as hard as I could without risking my quads completely seizing up. 

The last mile hurt. A spotter at mile 5 yelled to me "4 minutes", but at that point, I wanted a quality time to match the win. Nothing left to chance. I ran hard all the way to the line, and did my best to stay upright as I was ushered into the drug testing tent. That was probably the least pleasant part of the day, but I didn't care. I had defended my title proudly, with respect and honor, and humility. And in the process, became the first athlete ever to repeat as either the Michigan Duathlon or Triathlon champ in the 10 years of the race's existence. 

 

The win felt great, and gave me a much needed confidence boost, as I knew I wasn't 100%, but needed to know where I stood fitness wise. However, it was a race this past Sunday that reminded me once again, why I love multisport.

 

At INTENT, we have a kids tri team, and Coaches Rick and Mary Ann do an excellent job with them, helping these kids find a place that they can express themselves in a different way than the conventional "bat and ball" format that doesn't work for every child out there. Our kids are great representatives of the sport, and provide all of us a glimpse as to what made us fall in love with the sport. So when I was asked by a member of the kids team to be his partner in a super sprint tri, I jumped at the chance. I felt so honored, and could see that both Tyler and his parents were extremely happy that this was going to happen.

 

On Sunday, a new race took place in Oak Park, IL - a family triathlon, where 1 adult and 1 child would compete together in the race.  This wasn't a relay, it required both athletes to complete the same distance, preferably together. Tyler and I would be racing side by side, encouraging one another the entire time. I loved the concept, and not having ever done anything like this, I was excited.

 

Rick and Mary Ann also raced with 2 other kids from our team, who just happened to be Rick's kids. It seemed a bit odd at first that I was quite possibly the only non-parent racing with a kid. But that feeling was quickly washed away when I saw Tyler and his family, all bundled up, with signs and posters for us. And Tyler was smiling the whole time. I felt completely energized, wide awake, and determined to make sure this would be a great experience for him.

 

The race was a 200 meter swim in the YMCA pool, a 5 mile bike, and a 1.5 mile run, all on closed streets in Oak Park. The race directors truly deserve major kudos for making this happen - I have never felt so safe racing, and the number of volunteers cheering right along with family members was amazing. Tyler and I game planned on the pool deck, as his mom got us matching swim caps, to go with our matching INTENT race kits, and I realized that I was having the absolute time of my life. Here was another opportunity to give back to the sport, and to really help the next generation of triathletes to see how great they can be.

 

The race was a blast; I spent the entire time on the bike and run keeping an eye on my partner, and encouraging him when we rode into the wind. He is a tough dude, and he had a great race, sprinting to the finish line where his family was waiting with posters, camera phone's clicking and several smiles. I was happier to have been a part of this race than any race that I had done on my own. I am not some superstar athlete, I'm not king of Kona, but on that day, Tyler and his family made me feel like the world champion. As they were so graciously thanking me, I couldn't help but express my humility and honor in being able to be a part of their family for an hour on a Sunday morning. It was a priceless experience, one I will treasure always.

The takeaway for me was - I love this sport. Yes, I know it can get flat out nasty and there are several people in the sport who are looking simply to take as much as they can from you. There are athletes who will talk tremendous amounts of shit, swearing they are the next big thing, and after a while, you can only hear that stuff so much before you just have to walk away. But in that 1 hour, my faith was restored. From the race directors to the volunteers, to the families, it was clear that this was FOR the kids, it was to make lives better, brighter. It was what attracted me to the sport almost 2 decades ago. And in the days since, I feel revived, thankful for the ability to race, to compete, to live UNSCARED, and for the honor of paying it forward.

Stay strong,

Guy

 

What I Learned on My Summer Vacation

Hey all,

So I know its been a while since I've posted; training and coaching have been extremely time consuming, and my general bad mood from a long lay off of racing due to injury hasn't helped. But over the last week, I've been inspired to write. It might have to do with seeing my nieces back in school, excited to tell me everything and I mean everything they do, including the books they are reading. I asked Bella if they had to write a "what I did on my summer vacation" report, to which she looked at me cross-eyed, then pointing to her iPad, cluing me in to how old I really am.

I had to, like many people of my generation, write such a report in school, sometimes for more than one class. I distinctly remember not really getting too excited about it. But now, without being forced to write about it, I felt the urge to write about my "Summer Vacation", but not about what I did, rather what I learned. And I will say, putting this list together was cathartic and fun. I highly recommend it to the 5 people who read my blog. As we get older and time moves ridiculously fast, its a great way to remember where you've been and where you are going. So without further ado, here's what I learned -

1. I learned that being a great coach takes 10 times the effort and commitment than being a great athlete. You must constantly be a student of the sport, and more importantly, fitness, to give athletes the best of you.

2. I learned that being patient is one of the most difficult things to do.

3. I learned that I missed my family more than I realized, and that the passing of my uncle made all of us realize we had been missing of each other.

4. I learned that I miss my Nonno and my Grandfather Guy more than I had been willing to admit.

5. I learned that my style of racing, training and flat out suffering, isn't for everyone. And that's ok. Its probably a good thing too.

6. I learned that I have a truly wonderful group of friends that are like family and reinforce my faith in humanity.

7. I learned that building a community of like minded individuals who come from all walks of life is difficult but truly rewarding because it is a continuous feedback loop of positive energy, growth, knowledge, and support.

8. I learned that having a great friend with a vegetable garden is one of life's little perks. Makes summer eating that much more enjoyable.

9. I learned that set backs are always going to be a part of life. No matter how well you plan, prepare, train, etc, shit is going to happen. How you respond to them speaks volumes about who we are. Its easy to feel great when everything is going well.

10. I learned that I wouldn't have taken that turn in my last race, causing my crash, any differently. I have one pace- suicide pace. And I am really happy with that.

11. I learned that when people tell you "shoot me straight" 99% of the time, they really don't mean it. But that's not a reason to massage the truth. If they can't take it, that's on them, not you.

12. I learned that I miss being good friends with Brian MacKenzie, and that its my fault. And as someone who believes you should regret nothing, I regret the mistakes I made there. Bmack, if you are reading this, I'm sorry man. Miss you.

13. I learned that I have a lot to learn about a lot of things, but my thirst for knowledge is greater than ever.

14. I learned that I had to be my own guinea pig more often than I thought, but that's ok. Builds character.

15. I learned that friends may come and go, but 200 lbs, is always 200 lbs.

16. I learned that my love and  fascination with Crossfit grows daily. The Games had me more excited than any other sporting event I have ever witnessed. I'm constantly in awe of what the sport provides to people.

17. I learned that to truly understand sacrifice, you have to be willing to give all of yourself to something that has nothing to do with you. That the only way to really help people is to remove yourself from the equation. That humility must be a big part of who you are. Otherwise, you will never realize the depths of your gifts.

18. I learned that if you want something done, you really do have to do it for yourself.

19. I learned that proper bike fit trumps any shiny, cool, sleek looking bike. If the fit is off, you own a 7K coat rack.

20. I learned that people with tattoos are still viewed as odd, scary, and less intelligent, by most of society, even in a society that boasts to be tolerant and excepting of all. That says a lot about humanity.

21. I learned that my mobility isn't nearly as great as I thought it was.

22. I learned that everyone deserves a second chance, but its up to the person giving that chance to truly be open. If you give someone a second chance with a closed heart, you are dooming yourself and the other person from the start.

23. I learned that my respect and admiration for our Armed Forces grows daily, while my appreciation and respect for professional athletes decreases, rapidly, everyday. I wish we could teach our kids to not idolize athletes.

24. I learned that my initial thought about social media is still how I feel. There's a lot of self congratulatory bullshit out there. You need to sift through it to find useful information.

25. I learned there are more people who share my view on fitness, on sacrifice, on what it means to do right by humanity than I thought. That gives me hope.

26. I learned that I really don't miss TV. But damn if HBO doesn't have some great original programming.

27. I learned that I don't know nearly enough about anything.

28. I learned that finding a really good doctor is harder to find than you think.

29. I learned that if you don't love what you do, get up from your desk, hand in your 2 weeks notice and walk out the door. Because if you don't, you will lose your soul quickly.

30. I learned that training just the physical, is not nearly enough. It prevents you from living a full life. You have to train the mental, emotional and spiritual parts of yourself. And to do that, you must go outside your comfort zone in all areas. I've seen people, people close to me, die with regret. There is nothing sadder. Go Live Out Loud.

Stay Strong,

Guy

A tale of 2 Seasons

"Whatever you do, don't you dare stop. I mean don't even consider it. Get it out of your fucking head. Because once you stop, once you succumb to your fear, its over. They've won, your doubters, your detractors. Failing is inevitable, but its absolutely no reason to quit. Own the failure, acknowledge your weaknesses, and defeat them. So get off your sorry ass, and get back to work."

From a former coach, and dear friend while coaching me through a particularly awful day of training

Hey all,

I first want to thank everyone who sent condolences and prayers after the passing of my uncle. Please know my family and I greatly appreciate it. He was an amazing man, and is truly missed.

As I sit here in the office at INTENT, I've had some time to reflect on what has been a real rollercoaster of a season; plagued by illness in late winter through most of the spring, then, sickness derailing my title defense at Gull Lake, some wins in between, the passing of my uncle, a win in his honor, then less than 2 weeks ago, another title defense derailed. I was in Mackinaw City, MI looking to defend my win from last year, and was starting to feel better, tight hamstrings had been killing me, due to a poor bike fit. Yes, for those who heard me laud this bike initially upon getting it, I'm thoroughly prepared to throw it on the expressway because, spoiler alert, it doesn't fit. Anyway, thanks to some awesome physical therapy at Achieve in Naperville, with Ashley and Rob, and some of my good friend, Gina Pongetti, I was coming around.

I started the race well, blitzing through the first mile in 4:50, and maintaining a sub 5 min pace heading into T1. I had a 30 second lead and was planning building on it. Once on the bike, I hit the accelerator immediately, navigating nasty chipped concrete, and some hills in the first 5K, to hit open, smooth roads. I was already 2 minutes faster through that section than a year ago. Good sign for sure. Until the left hand turn at about 10K into the ride. It was a tight left, and with age groupers wide to the right, and on-coming traffic tight to the left, I took a line I thought would be ok. I saw them right away, the nasty potholes that lined the turn, but I had no where to go. At 30 mph, you don't have a ton of options. The minute I hit it, I knew it would be bad, flying over the bars, hitting the deck and sliding a few feet in the gravel on the side of the road. I had 2 competing thoughts in my head - 1. this really, really fucking hurts, I can feel myself bleeding, but this ground is comfortable, so I think I'm going to just lie here, and 2. Get up and make sure your dumb ass can walk. I chose the latter. Once I stood up, the blood from my left elbow and knee had that deep red color you only see in horror flicks of surgerical documentaries. I couldn't walk well, the adrenaline still high was dampening the pain, but the elbow and knee were throbbing. I was concerned something might be broken. Thanks to some wonderful people who happened to be close by, I was able to get a ride back to the race site, and into the med tent.

 

The paramedics did what the could to irrigate the wounds, but stressed how important it would be to get to a hospital, pronto. Closest one was 40 miles away, but I didn't care. Such a big part of me felt that the crash hurt more than physical, it was the culmination of an awful month, and basically a pretty lousy year in general. On the ride to the hospital, I was preparing to call it a season. I've been sleep deprived for a couple months, feeling taken advantage of, unappreciated, and having an immense sense of loneliness. We compete in a solo sport, but I hadn't felt this type of emptiness is a long time.

 

At the hospital the nurses cleaned me up, and the doctor reviewed the xrays - much to his surprise - nothing broken. Horrible road rash for sure, but I was otherwise unscathed. And like a brick wall, it hit me - I avoided more damage because of the things I had done in training, mainly strength and conditioning. I got back in the car for the long drive home, contemplating this, and realizing that the last 4 years of adding this critical component to my training once again paid dividends in spades. Although pneumonia kept me from training outdoors most of the winter, I was still inside doing strength. Same in the Spring. But I realized that in the last month, I was so wrapped up in my bike not fitting, in wasting energy on people and things that just weren't respectful of it, I had started to neglect the thing that made me feel my best, that gave me confidence in my training and racing, not to mention everyday life. It was Crossfit, plain and simple. The training has done nothing but great things for me, so I vowed, no quitting, rather, destroying weaknesses. Slaying the dragon. Becoming unbreakable. The beauty of that realization was that even if I was doing Crossfit WODS solo, I still felt connected to this amazing community, this positive energy, all the success stories, the triumphs and failures, the joy and sorrow, but a large group connected by shared suffering, not as just an individual.

 

This last week, the above quote has been sounding off like a tornado alarm in my head. The notion of acceptance of failures, of weaknesses. The need to acknowledge them, because if we don't, then we cannot defeat them. We can't dance around them, we can't try to sneak past them. They are the immovable object, the 800 lb gorilla. When I got back in the gym last week, they were all there, waiting patiently for me. The deadlift, the kettle bells, the row machine, the sled. All my old "friends" smiling, as if they knew something I didn't. See, by not really addressing my weaknesses, I gave them tremendous power. They actually felt like they took on human form, someone to avoid in a dark alley. While I thought I was doing the right things in training, getting more specific data on the bike and run, I neglected other data that was so critical - strength, power, flexibility, agility, mobility. Things crystalized last week in the gym. I saw all of them, and attacked, not meekly, but full bore, knee and elbow bandaged, blood coming out from both areas, sweat seeping into the wounds, adding a wonderful burn to those areas. My hands hardened, calloused again. Sweat poured steadily as I worked through wall ball, deadlifts, toes to bar, sled pulls and pushes, and in the moments when it just absolutely sucked and hurt the most, I felt truly alive, I didn't feel alone, I didn't feel sorry for myself, my eyes opened to the fact that it doesn't matter one bit what others think of me, of any of us, that if people don't want to give me respect or appreciation, I have the right to let them know, and that I am capable of a lot more. I haven't stopped attacking my weaknesses for 13 straight days. I don't plan to stop anytime soon.

So yes, for those who have been asking if I'm ok, the answer, the real answer is a resounding hell no. But its ok. Because I, all of us, we don't have to take shit from anyone. We don't. I know we do things that make us hate ourselves, we cave to our bosses at work to make sure we get a paycheck, we duck hard conversations with friends to avoid hurting feelings, we essentially give power to these intangible things that they become tangible. They suddenly seem insurmountable. I don't care if its in the area of fitness or everyday life. You give power to a weakness, to a tough situation, then it owns you. And once its got its hands on you, look out, because it will dig in deeper than shark's bite. I say, fuck that. I fully admit, I fucked up. I allowed these things to happen to me, I got soft, I got weak. Ok, that's done. I see it, I am facing it, and I'm tearing it apart. I could go into my bike shop and raise hell, I'd be well within my rights to do so. But what does that gain? Will they even care? Probably not. So I'll find another way to make it work. We must be prepared to take on things solo if we are to truly understand what it means to beat down our demons. Its not to say that asking for help is wrong, quite the contrary. Ask for help. Seek counsel and advice from friends, loved ones. But they can't make the changes for you. They can't beat your demons. That's on you. They can lend support, they can guide you, but no one can do the work but you. Make sense? It will.

I'd love to write more, but I've got to get back at it. My season isn't done. Not by a long shot.

Stay strong,

Guy

Tales from the Front - Racing for my Uncle

Hello all,

I know its been some time since I've posted, and I really don't have an excuse. New job, being sick, but most importantly, spending some time with my Uncle Tony, who passed away last Friday has been taking up a lot of my time. Below is my race report, and my tribute to him.

This is my race report for this past weekend's Clark's Lake Duathlon, in Jackson, MI. 

I left on Friday afternoon, knowing that my uncle Tony, a huge supporter of mine, was lying on a hospital bed at his home, barely conscious, losing his 5 year battle with prostate cancer. I had seen him the day before, and with my mom, his only sister, trying to wake him, he was able to recognize who I was. Although it meant a great deal to me, I could see it meant even more to my mom, who had been at his side, along with my dad, for the last 4 months, trying to help out as best they could. I was the last person he recognized. 

Once I got settled into the hotel, I called my mom and we both spent several minutes comforting one another, crying, and remembering the great times we all had with him. My uncle never had children of his own, so he always thought of his nieces and nephews as his "kids", acting like a surrogate father at times. And even though he was an immigrant who learned English on the fly, he was my biggest supporter when at the age of 20, I decided I wanted to compete in triathlon. Here was a man who knew as much about multisport as he did jet engines, yet he saw the passion I had for it, so he would talk about it with me, encourage me, even bought me my first set of race rims. Before I hung up with my mom, she said one thing - "win it for your uncle". I intended to do just that.

On Saturday, I was doing my best to stay focused while reconning the course, noting the road surface, the climbs, etc. I remember leaving the race site thinking "what the hell did I just do? Did I actually ride that course?" The rest of the day was much of the same, and being solo in a hotel room wasn't helping. Sleeping Saturday night was tough, and getting up Sunday morning to the sounds of thunder was even harder.

Got to the race early on Sunday, rain pouring, heavy heart, legs not super fresh, but I knew there was no way I was backing off. When the gun went off, there was a light mist still coming down, and the road was slick. I didn't care. I ran blind, barely focused on where to turn, simply barreling ahead to get to T1. 

With about a 15 second lead, I jumped on the bike, and just hit the gas. The road surface was awful, rain soaked, with huge pot holes everywhere, and the majority of the age group athletes who went ahead of the pro field, trying to stay upright. I managed to find the clearest line possible and just rode as hard as I could. I rode as if the race would end once I got off the bike. I didn't know where anyone else was, and I honestly didn't care. 

As I got off my bike for T2, I noticed immediately I was going to pay for riding so hard. My legs were fried, but I kept a good face, and ran out of T2 strong. The second run was awful. It was humid, standing water all over the course, slick streets, and heavy legs weren't helping. But anytime I thought of slowing down, I would think of my uncle, and press harder. As I approached the finish line, I couldn't even sprint in. All I could manage was a look to the sky, and  a wave of my hand as my name was called the winner. My thoughts immediately turned to getting home as quick as possible. I called my parents, told my mom the news, and she cried, happy that I was able to do it for him. She then asked me to do something that would be more difficult than any race I'd ever done - she bestowed me the honor of giving his eulogy. I was humbled and stunned, knowing how much this meant to her.

On Tuesday, July 15, we held his services, and I honored him as best I could. As I stood on the altar, I couldn't help but lock eyes with my cousins, and my brother and sister, knowing they were hoping for some words of closure. I did my best, and ended it with a few lines from a Tale of Two Cities; the final speech of Sydney Carton, a man, like my Uncle, who sacrificed much in life for the greater good. That was my uncle - a man who sacrificed having a family of his own to help all of us. He gave up so much, yet he did it with such grace, making it seem effortless, that we never realized until it was too late exactly how much he really gave up. Below are the lines from that speech -

"I see a beautiful city, and a beautiful people rising from the abyss.

"I see the lives for which I lay down my life, peaceful, useful, prosperous and happy.

"I see that I hold a sanctuary in their hearts, and in the hearts of their descendant's and generations hence.

"It is a far, far better thing that I do, than I have ever done, it is a far, far better rest that I go to than I have ever known.

 I couldn't have made it without the support of my family and friends, all of you, who have been so good to me. Your support means more than I can say. 

Thank you. 

Guy

Tales from the Front - Moving Forward

"I believe that mankind will not merely endure, we will prevail."

William Faulkner

The above quote, which was reminded to me by a dear friend this week, has kept me from sending out any of the 20 versions of this post prior to actually putting this one out there. As many of you know, I have taken on a position at INTENT, a new facility located in Woodridge, that truly offers something for everyone, from elite athlete to someone who is just looking to improve their health. And in the time I've been here, I've heard more rumors regarding how I obtained clients while at my former place of business. The conclusion I've come to in handling this - ignore the small minded, close minded, insecurities of those who spread the lies, and focus my efforts on something truly pure and beautiful at INTENT. However, there is one rumor I do want to address - whomever the asshole is that stated "I slept with female clients in exchange for shoes" is not only laughable, its sad and offensive. Its demeaning to any female I trained, painting an absolutely awful and untrue picture of their character, and it blatantly denies the time and effort I put in to get running shoe sponsors. Truthfully, I've worked my fucking ass off for years now to be able to have such amazing sponsors, and its insulting to assume otherwise. Not to mention, any 4 year old can go on the Inov-8 home page and find me under the "Athletes" link. But there's no juice to that story - that someone turned themselves inside out daily, training, living the life of an athlete to get that. How sad you are so insecure. I feel for you.

So, with my faith in humanity a bit shaken, I am renewed every time I walk through the doors at INTENT. The energy, the no bullshit, no drama, straightforward, hard working attitude is not only welcome, its a relief. I don't feel like the Outsider anymore, no longer viewed as a freak for my training or my clothes, or my SHOES. Its home. The openness and honesty of founders and owners, Mary Ann Sedor and Rick Schopp, is incredible and infectious. This is no longer work - its passion, its a lifestyle. It truly is home for me. And on my worst day here, I'm happier than I've ever been. Being valued, being appreciated, its what makes me want to work harder to see INTENT not simple succeed, but as Faulkner said - prevail. Prevail in the way we get people to look at fitness, at health, to make lifestyle changes for the better. Prevail in how we train athletes, showing that it is the future of training for all sports. Creating that "bomb-proof" athlete, but more importantly, the bomb proof person. Giving them courage and confidence they never realized they possessed. That's what we are about.

And because of all of the above, I've had success in racing, putting together a win at Maumee Bay, OH this past weekend, at a new distance - 47.5 mile duathlon - 5K/38 mile bike/6.55 mile run, which I truly enjoyed. I was able to pull away on the bike, which was flat but windy, and it allowed me to get some distance on the field. My legs responded pretty well on the second run, although the lack of shade brought the temperature up, which, forced me to slow a bit, gutting out the last 3 miles in rather ugly fashion. But getting a win in Ohio is very important to me, because of the caliber of athletes that show up to races there as well as the toughness of the courses. Many thanks to my coach, Jennifer Garrison who reminded me Saturday to "race violently", my sponsors, Inov-8, Skins, Yankz, FOCO, the crew from Athletic Recon and the friends who have supported me and have continued to stand by me as I have made this most recent change. Only good things to come.

If you're interested, come check us out - www.intentlife.com. You'll find us laughing and working hard. Our doors are open.

Stay strong,

Guy

Tales from the Front, May racing part 2, and big changes

"No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without even seeing the beauty and strength of which his body is capable."

- Socrates

Hello all,

Well, let's get the ugly out of the way first. I raced last weekend, May 17, and it wasn't a disaster, but it wasn't pretty. And it definitely wasn't me. To use an excuse is weak, and I'm not doing that. The weather was cold, but we all raced in it. The bike was windy, but it wasn't just windy when I was riding. It was simply a matter of me not focusing, not putting the race first after a couple stressful weeks at home and I got my ass handed to me. I ran like my legs were weighted down with anchors, I rode like I had a piano on my back.

This isn't to say  I thought I would win, the field was stupid fast, but I had given up any chance of being in the mix the day before, while riding the course. I was slow on the hills, and mentally I couldn't get out of my own way. When the gun went off last Saturday morning, all I wanted was to be back in bed. But its a good thing, a learning experience, and it allowed me to come home, not feel sorry for myself, and get my shit together. We all have things in life that can cause us to allow our minds to wander. That's why its called life. But to be at the front, to be on the podium, its the ability to push those things aside when its go time. And to recognize that if you can't, then perhaps its better to pack up your tent and go home before trying to push through something that you aren't mentally in. So back to the drawing board, but my faith in my coaches provides comfort and confidence, so I know I'll be ready for June. Not to mention, a very big change in my life has helped not only lift my spirits, but has provided me an opportunity to truly follow my dreams on and off the race course.

I have recently taken a position at INTENT, a multisport training facility that is expanding its horizon to add classes not only for athletes, but for people simply looking to get fit, to live a healthy life. The founders, Mary Ann Sedor, and Rick Schoop, welcomed me in with open arms, and open minds, excited about the skill set I bring, my passion for fitness, my belief that we are all limiting ourselves in some fashion, and that with the right coaching, all of us can do more, can achieve our dreams and beyond. I'll be teaching strength classes, some cycling classes, but I will also be head coach of the Elite Tri team and the Age Group Tri team, coaching athletes of all levels.

The facility is awesome, stripped down of any needless equipment - you won't find an elliptical in there - and provides an opportunity for people to discover true strength. Not to mention, learning how to move correctly, not simply for fitness, but for life. For all the time spent outside the gym. As I've always said - its easy to be a hero in the gym. But the real test is how much better your life becomes outside the gym, utilizing all the tools that you have learned. To be able to walk without pain, to do things you once thought were no longer available to you because of age, lack of mobility, etc. INTENT is about making that happen. From elite athletes to someone who hasn't worked out in decades. Its for everyone. So come check us out -

www.intentlife.com

Above is the website - give it a look, and swing by. Its warm and welcoming, and will change your life. The credo of the facility is to do everything in life with "intent". When you think about it, that's not a bad way to live. And for those who know me, that's the stuff that speaks to me best.

Enjoy the holiday weekend. And please, please, thank a soldier. As a child of a veteran, as a nephew of veterans, as a friend of veterans, a simple thank you, can do wonders. Remember the good men and women who gave themselves selflessly for our freedom, our way of life.

Stay Strong.

Tales from the front - Looking at the Bigger Picture.

"Here's to the pain and the Glory it brings."

Anonymous

Hey all,

Its been a while since I've posted, I know. There's a pretty simple reason - I haven't been healthy. Since mid-February, I've battled pneumonia, the flu, twice, and a prolonged sinus infection. On its face, this doesn't seem that horrible, however, when examined closer, here's what it really did - left me with two bouts of high fevers for stretches of 5 days a piece; extended periods on multiple medications; weakened immune system that left me more susceptible to infections; multiple doctor visits; missed work - time with clients that I love and care about; and more questions than answers. I was horrible to be around - just ask my goddaughter Kara. I lost 5 weeks of training, either not being able to train or limited training due to illness.

It all compounded itself, stress added to illness, and I wasn't seeing the bigger picture- over doing it when I was feeling slightly better only left me weaker and open to staying sick, longer. While I was preaching to friends, clients, athletes, the importance of rest during periods of illness, I was doing the complete opposite. I would love to point the finger to something or someplace for prolonging my illness, however, it was me. It hi me the hardest on April 9, when I got slammed again with a flu that left me with high fevers and feeling helpless on my couch. I was 10 days out from my first outdoor race of the season, and there was no way I was going to make it. For the first time ever, I thought - "I'm not going to get healthy. This will become my life if I don't make some serious changes.I'm 41 and am looking at a laundry list of pills that I have repeatedly told people to fight against. I'm throwing useless band aid on top of useless band aid. And the real bitch of it is, I know what to do. So for fuck's sake man, get it together." And that is when I started to truly heal.

I sat down and looked at my nutrition - really looked at it, broke it down by logging it, then I started looking at everything, and I mean everything that I was doing in my life, what I was missing, and what I was doing right. I got in to see an immunologist, someone who could help me make the right holistic changes, from a health standpoint, not by taking more medication, rather, finding the genesis of my health issues, then fixing them at the root, not at some half way point, where I would be fed with more meds, more band aids. And that my dear readers, that's how you get healthy. You take a really hard look at yourself, with clarity and honesty, you strip yourself down, and you get after it. You take control of your body. Stop giving your health away. I am witnessing two of my uncles, great men, strong men, succumb to illnesses that could have been addressed years ago by being honest about their health. Don't misunderstand, I love them both deeply, and I am here to help them both. But I don't want anyone in my family to go through what they are currently battling. I don't want anyone, period, to suffer that way.

Here's the deal - if you really want to get healthy then do it. Its not a game, its not a mystery, its simpler than you think. But you have to be honest with yourself as to what you are willing to do to fix it. I knew I wanted to race this year. I wanted to be fitter than ever. To that end, I stopped babying myself and got after it. As hard as I do my training. Its my opinion that you have to seek, with a hint of desperation to get answers as to what is truly ailing you. When I did that, I was back to training, and yes, racing.

I raced yesterday, on a sunny and windy day in Southeastern Illinois. The Oblong Duathlon. A 2 mile run/21 mile bike/2 mile run. Short, yes. Competitive, hell yes. Anytime Andreas Maher shows up, its game time. Let me say this first before talking about the race - Andreas is someone I have deep respect for, not only as an athlete, but as a man. His unassuming manner, and gentlemanly qualities make him someone I have enjoyed competing against for quite some time. He's done quite a bit for duathlon, particularly in the Mideast, and his presence at a race makes for fireworks. Yesterday was no different. Although its been a few years since we've gone head to head, we were right back at it, neither of us giving an inch, trying to distance ourselves from the field. However, the wind was keeping all of us honest, and in a bit of agony. But I remembered the words of my coach, Jen Garrison - "Once you get on the bike, you have to turn yourself inside out to stay at the front." Truer words have never been spoken. It was a grind. Everytime I felt my pace slowing, all I thought about were the big engines behind me, many of whom I saw at the turn around on the bike. So, I dug deep, and it wasn't pretty. Actually, it was flat out ugly. When I spit, most of it ended on my shoulders, or, worse yet, I had spit and phlegm on my face. My arm sleeves were covered in spittle and stuff from my nose that was flat out gross. I didn't care. Not one bit.

When I got off the bike, I had hoped to put at least a minute on the field. And as I headed out of transition, there was Andreas. Shit. The dude can run, and everyone knows it. I have experienced his power on the run in the past, where he would pull away on the second run leaving the rest of us to wonder if we were running in quick sand. But yesterday was a different story. I decided rather quickly, that I was going to run as hard as possible, for as long as possible, and hope to God that its enough to stay away. At the turnaround of the run, I was stunned to say I gained about 15 seconds more on Andreas, and the rest of the field. With a head wind on the way back, I hoped I was giving a decent enough poker face to make it seem like I was ok, but the foam from my mouth probably wasn't helping. But my legs didn't let me down. As I got within 100 meters of the finish line, I gave a slight tug to my jersey top, and thankfully crossed in first place. I was relieved, happy and exhausted. I waited at the finish line for Andreas, who also looked beat, and we shook hands, had a small embrace, and acknowledged a tough day without saying a word. I have never beaten him, but that wasn't the biggest satisfaction. The biggest sense of satisfaction came today, when I woke up and realized my body felt good. I felt strong. I trained without issue. Yes, I raced at about 85% of being healthy. Yes, I raced at 85% of where my fitness should be right now. But, with the help of 2 amazing coaches, Jen and Kara, and great sponsors, and Rich and Drew - my go to bike guys, I won. I know it wasn't a huge race. I know it wasn't on a huge stage. But it felt like winning Nationals.

The lessons I've learned the last 4 months will stay with me forever. Learn from my mistakes. Please, for your own sake, and for the sake of those closest to you. Because its selfish to not take better care of yourself. We don't live in a vacuum. Our health, good or bad, affects those closest to us. So if you know something is wrong, find the source. NOW. Believe me, you'll be glad you did.

Stay strong.

Guy

Tales from the front - a new perspective on a newer topic

Hey all, 

For this post - I asked my goddaughter to write something about her experiences as a competitive Crossfitter outside the gym. Its a point of view that no guy can provide, for some pretty obvious reasons. This is her story. And I am damn proud of the woman she has become. 

Life outside the Box: what its like being a female Crossfitter away from the comforts of home. 

For those who don’t know me, or anything about me, I am Guy’s goddaughter and athlete, I am 24 years old, and I am training to compete in the Crossfit games in 2015 and beyond. I have been training with Guy for the past year and it is safe to say that I am a completely different person, both physically and mentally because of it. While most woman my age are concerned about how much they weight, I am more concerned about how much weight I can lift and move. My focus is on gaining muscle, which is very different from the tradition, and more common goal of many woman who focus on losing weight. I knew from the get go that both men and women look at female athletes in a different light, but it wasn't until recently that I experienced it first hand. 

In Crossfit strength is celebrated, and people are encouraged to go heavier and faster; this is the mindset I have become accustomed to. Over the past few months I have surrounded myself with like minded people; both men and women who believe that there is beauty in strength and that muscle is not something to be feared or shied away from, but rather embraced and, dare I say, sought after. While I know that there are those who do not see eye to eye with my beliefs, I do my best to avoid them. However, what is a girl to do when confronted with the challenge of finding a date, or worse, when former friends begin to comment on my obvious physical changes? At first I tried to ignore my differences, and brush off the “you really shouldn't try to get any buffer than you already are. You are going to start looking manly’ comments from other females. But this approach did not work, and just made my frustrated, as I am not one to hold my tongue. After a handful of unsuccessful dates, I began to question whether or not I should hide my strong shoulders and toned arms. or if i should even mention that I Crossfit at all. However it did not take me long to come to my senses and realize that masking what I have worked so hard for simply wasn't going to work. So what now? I could not help but hear my coach’s voice in my head repeating “its easy to be a hero [at the gym], but it is far more difficult to be a hero out there”. For me this means that it is easy to feel empowered at a box, surrounded by like minded thinks, but the true test of strength lies away from these comforts. The real test is when I am out on my own when I am surrounded by nay sayers, when my lifestyle choices are questioned, and when beliefs are called into question, and it is my response to all of these challenges that shows just how strong I really am. Being a female Crossfitter provides me with the opportunity to stand up for something I truly believe in, and the fact that it is not easy means I am doing something right 

A mom at the box I train at paid me the biggest compliment I have ever received just the other day and told me that I need to become a role model of young girls because of my strength. While I did not begin this journey to become a role model, I do hope that I can encourage women to stop being so judgmental towards themselves and their peers. When we start focusing on what we can do instead of what we look like, and stop equating muscle to masculine, then I truly believe the way beauty is viewed would be changed  forever and for the better. 

Kara Petruzzelli

Tales from the front - The test of fitness on display, and avoiding mediocrity

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them."

Bruce Lee

Hello all,

So, according to someone, better known as Queen Audrey, I guess I "owed" another blog post. I had been rattling some ideas around, but since I got this directive from her to write, I figured I should get it done. So, here we are.

Over the last 5 weeks, the Greatest Test of Fitness, has been going on, and has lived up to the hype and then some. I'm talking about the Crossfit Open, where over 200,000 people from across the globe competed for the right to move on to the next phase of competition, Crossfit Regionals, but truthfully, it was more about people finding out just how fit they really are. From an athlete standpoint, watching the top Crossfit athletes compete was absolutely amazing, each Open competition being better than the prior, huge stages, big crowds, fantastic workouts. From a coaching standpoint, it was great breaking down the workouts, movement by movement, figuring out the best way to approach each workout, and guide my athletes through them. As a fan of fitness, it was awe inspiring, and every time I finished watching one of the Open workouts, I found myself itching to get in the gym and do work.

I know a lot of people - Endurance athletes I'm talking to you here - love to say how Crossfit or any strength and conditioning program has no place in your "sport specialties". You couldn't be more wrong. If you watch the open or at least review the workouts, and think to yourself "I can't do that", then you have a hole in your fitness, and that is a detriment to your sport, not to mention your overall health and fitness. As a multisport athlete, when I review the workouts, I want to know if I can do the movements, because I know they will assist me in achieving better overall fitness that translates to better performance in racing and training. Not to mention, help me stay injury free. Building a bomb proof athlete. I don't want any holes in my fitness, because I don't want any doubts when I race, no matter the course, no matter the conditions.

For example, the 14.3 the deadlift/box jump couplet is a great example of understanding how important it is for your glutes and hamstrings to activate when you are training and racing. So many athletes don't know how to make that happen, and work like that ensures that you will learn. Instead of being quad monsters, we can learn to get the most out of our body. Strength and conditioning work helps me achieve that. It can help you too. Although for you stubborn endurance athletes who think more endurance work equals success, well, I guess you must not mind some time on the shelf from injury.....

For people who are simply looking to improve fitness and health, the workouts are an excellent way to track progress. Same rules apply to you - if all you do is cardio, then you have major holes in your fitness and you are giving away things like mobility, strength, flexibility, muscular endurance, etc. Things that get taken from us as we get older. When I see people willingly give more of that away, it saddens me, because at some point, if you ignore those elements of fitness, whether out of fear, uncertainty, stubbornness, or ignorance, it will catch up to you. And its all avoidable; you have to remove the nonsensical limiters that you put on yourself. Then you will see that you can improve fitness, and as a great byproduct, life. So I suggest checking out the workouts, and seeing what you can do. Challenge yourself.

This brings me to my second point, this insane quote I saw this week. It read "Stop chasing perfection". Initially, I just shook my head in disgust, thinking what the second part of the quote should have read "Embrace Mediocrity". Now, I don't know who wrote the quote, but I'm guessing the point was, don't make yourself crazy trying to live up to society's expectations, and learn to love yourself. But it doesn't come across that way. The message seems to be, we should not worry about trying to improve ourselves. Really? Look, we all have flaws, I admittedly have hundreds, just ask my goddaughter Kara. And I have no problem owning them. But that doesn't mean I don't want to work on them. How obnoxiously arrogant is to think we don't need to work on ourselves? Look we will never be perfect, that's impossible, but simply throwing our hands up saying "well, I don't need to chase perfection, so I guess I'm awesome!!" is bullshit. And I'm not simply health and fitness, I'm talking about just being a better person. Doing more to help your fellow man and fellow women. Otherwise, what is the point of living? What is life without the challenge of becoming a better you? Its my contention that once we stop challenging ourselves to go past our current plateau, then we've stopped living. And that's just not what life should be about. Life isn't always always going to be roses, its going to have bumps, that's how we find ourselves, our true selves. And in those moments we discover who we are and what we are capable of.

Look, I'm not saying don't love yourself. You should. And if you don't, take a look as to why. But simply loving who you are, being comfortable in your own skin, doesn't give us license to not improve who we are. By improving ourselves, we are making a better life for those behind us, those around us and something that keeps us moving. Just a thought.

Stay strong,

Guy

Tales from the front, the Great Defrost

"And now comes the winter of our discontent....."

From Richard III, written by William Shakespeare 

Honestly, I didn't want to write. I haven't wanted to do much of anything the last 3 weeks, having gotten nailed with pneumonia, sinusitis, ear infection and I think, the flu. How, you ask? Well, not staying home when the pneumonia hit left me open to a host of other issues, and racing about 10 days after being diagnosed with pneumonia wasn't one of my best ideas either. So, to say I've been discontent, is putting it rather mildly. 

This is, of course, my own doing, which makes it even more bitter pill to swallow. But there is a lesson here - if you truly know your body better than anyone else, then admit when its time to SHUT IT DOWN to allow it to heal. I hate being on the shelf about as much as I hate losing, so for those who know me, this time of moderate workouts, using devices for breathing exercises, vaporizers, having to ask for help to do stuff I consider routine has been down right garbage. Absolute shit. And what's worse, is that when I, and others, get like this, the self-loathing sets in, which leads to confidence breakdowns, etc, etc, etc. 

Here's the deal - the human body is an absolutely amazing machine, and I enjoy nothing more than pushing the boundaries of it daily. I love lifting heavy things, running fast, riding faster, doing butterfly in the water, flying through metabolic conditioning work, hair on fire. I love encouraging others to do the same, teaching others to do the same. But we are still HUMAN, which means we aren't perfect, although we should strive for perfection, and that means we get sick once and a while. The key is to recognize the severity of it, know when to back off, then allow the body to return to full strength and hit it hard. Trying to push the gas pedal when your engine is already at the point of over-heating, well, that's a recipe for disaster. Same applies to the body. 

The important thing to do when you get hit with the illness bug, aside from proper rest, is mental fortitude. Its all too easy to get sucked down the rabbit hole of bad TV, bad food, bad habits, all under the guise of "I don't feel well, so what does it matter?" Trust me, it matters more when you are sick than ever. I was on the road to recovery because I was being vigilant about rest, and nutrition - deciding to race too soon ruined it. And trying to justify my racing with a win did nothing for my immune system. The trophy on my table doesn't do a damn thing for my illness. But I know rest, eating right, that is critical to getting my immune system back in gear, and my ass off the couch. You have to stay positive, even when you feel like total shit, because the negativity can grab hold and sink its teeth in. Its too easy to get in that mode, of "woe is me". And its not to diminish anyone being sick, but not recognizing the body's resilience, your own strength and ability to recover, keeps you down. It keeps you sick. Keeps you in the dark. Screw that. 

Recognizing how easy it is to start that negative shame circle, that's the first step to avoiding it. Be your own advocate, take responsibility for your health, and treat getting healthy like its your job. Yeah, it took me a good 10 days to figure that out this time, but once you do, you notice little things, more energy, less reliance on medications, a better sense of self. 

Something that I have been watching with awe and inspiration is the Crossfit Games Open. I have found it fascinating, exciting and makes me want to get healthy because I want to train. Not simply for sport, but for life. I just love being able to do things others can't, or even better, do things other people love telling me I can't do. I've attached this video called "The Test of Fitness". I hope you watch and get pumped about the Games, about the limitlessness of the human body, of the greatness inside each of you. I know its helping me. I think the snow is even starting to finally melt too. Light at the end of the tunnel.

http://www.youtube.com/watch?v=3eGgWEr-Vv8

Stay Strong,

Guy