Category Archives: Thoughts

Debt

The story of how money came into being was that in ancient times people used to barter things for other things.  You had a chicken and needed some fabric for clothes so you found someone that had some extra fabric that needed a chicken.  This was hard so they invented money to exchange for goods and services.  Unfortunately, as the book “Debt” by David Graeber points out, it is entirely fiction.  There is no evidence of any society anywhere that used a barter system.

“If you owe the bank one hundred thousand dollars, then the bank owns you. If you owe the bank one hundred million, then you own the bank.” – Banking Proverb

What Graeber proposes is that money came about as a way to keep track of debt.  Debt is the foundation of our economy both monetarily and morally.  Graeber digs deep into this theory and connects our language and our societal values to the concept of debt.  Essentially two people start off as equals and one does something that creates a relationship of indebtedness with the other.  Sometimes these debts are quantifiable and payable with respect to things of a certain fixed value.  Sometimes these debts can never be repaid like blood debts and life debts (A blood debt is when you kill someone and then owe their family for the life you took.  A life debt is when you save someone’s life and they owe you).

This is all fascinating stuff and hit home today when I read a post about someone having a gofundme page to pay for their trip to Thailand to study with Ido Portal.  First, I was jealous because I want to go to Thailand to study with Ido Portal.  Second, I was incensed because how dare someone solicit people out of their money to go to study in Thailand.  Third, I was wondering why do I even care?

Here is why I am offended. When you ask to fund a project like recording a record or building a new gadget, the donors are essentially paying for something that will be made that was not there before and will benefit them and maybe society.  Essentially you are not giving money to the person but to the creation of a new product.  However, in the case of people using crowdfunding to pursue their own selfish endeavors, you are giving money directly to them and will receive no benefit. Furthermore, there is no personal relationship created where that person now owes a debt to you.   They don’t even know you nor can they even start to repay you even in a symbolic way.

Gifts, despite what Christmas stories describe, are an anomaly.  If you look at the what gifting is really saying, according to Graeber, it is an acknowledgment of some kind of societal or primordial debt.  We give a gift to our parents in recognition of the debt we owe them for giving us life and raising us which we can never truly repay and thus here’s a new tie.  We give gifts to our loved ones for similar reasons, you have shown me love and affection that I cannot quantify or repay monetarily so here is a mug with a clever quote on it.  Even throwing money into a beggar’s cup is a way of recognizing society’s debt to that person.  Our society owes it to the members to keep them safe and fed.

Largely these feelings have crept into the subconscious with our society.  So we know longer think of social interactions as various relationships of debt.  Graeber’s theory may be totally wrong.  However, it rings true with me.  I personally have feelings of indebtedness to friends and family that have done many things for me which I cannot repay with money.  I also have real monetary debts as well.  And when you think of relationships in terms of indebtedness it casts them in an interesting light.

What does any of this have to do with CrossFit.  Probably nothing.  Or maybe it has to do with community.  Perhaps communities are groups of people that previously had no relationship but then through shared experiences are suddenly indebted to each other.  Maybe not monetarily but maybe we feel indebted to those that cheer us on during a workout and push ourselves to perform to help pay off that debt.  The community gives to each member of the community and each member of the community is indebted to the community and that is how it sustains itself and each other.  How did this debt arise?  Is it created out of thin air?  Or does the community give value that is intrinsic and create the obligation?

I tend to think there is some intrinsic value of the community created by a CrossFit box in the giving of knowledge, respect and purpose to its members that creates an obligation among the members to give back to that community with their spirit and caring and gifts of effort and sweat and support of the other members.  It’s something that you don’t get from commercial gyms where you pay a fee to have access to the gym.  CrossFit gyms are different because what they give is something that cannot be repaid with cash.  You cannot repay a sense of belonging or a sense of purpose.  You cannot put a value on your first pullup or getting your first muscle up in the Open.  You cannot repay in any monetary sense these things that the community helped you achieve, so you do the next best thing, you pay a premium membership, you wear the t-shirt, you tell everyone you know about it, and sign up your friends and family.  You become the best person you can be, not for you, but for the community that helped you get there.

There are good debts and bad debts.  Owing more good debts than bad debts is a true wealth that can never be taken away.

 

Sometimes Wrong is Right

76860_10150123872834062_2587584_nI spend a lot of time fixing people’s squats.  A lot.  I’m really good at it.  I often find that my best success in fixing a squat comes when I have them do it wrong.  It’s a great paradox and one that many people have a hard time accepting but it works.

Many people fall backwards when they squat and their knees cave in and their weight shifts into their toes and their heels lift.  Classic errors.  When working with them I ask them what they are focusing on when they squat and the answer is always “Keeping my chest up.”  I ask “Why?”  They respond, I was told “I have to be upright when I squat.”  It is that motivation to have their squat be more upright that causes their squat to look like shit.  If you insist on trying to remain upright when you squat at the expense of all the other points of performance then you will forever have a shitty squat.  If you are reading this and you can squat upright and keep your heels down and knees out and go thr24384_409505069061_1457955_nough a full range of motion and lift heavy weights, then continue to do so.  That’s great.  However, many many people cannot and, for the foreseeable future, should not bother with trying to maintain an upright torso.

Please remember that I am not saying they should round their backs.  A neutral spine should be maintained under load always, but the angle of the torso can shift to nearly horizontal while maintaining a neutral spine under load.  Do not confuse “good” with “optimal.” An optimal torso angle is closer to vertical but a good squat with a non optimal torso angle is better than an upright squat on your toes.

We often refer to uprightness in a squat as maturity and horizontal as immaturity.  Think about why that is.  A more mature and experienced lifter that has more years under her belt can evolve to a more mature position, but a beginner lifter will often have to train in less optimal positions before they can even access more demanding positions.

Here is why the immature squat works better for many lifters:

  1. They are better balanced. An athlete that is out of balance is inherently unstable and cannot access muscular control when the nervous system is preoccupied with not falling down.
  2. An immature squat allows the hips to sit back further and puts tension in to the posterior chain. Once the glutes and hamstrings are on tension they can fire better to drive the knees out and pull the knees back allowing more weight to settle into the midfoot and heel.
  3. An immature squat properly loaded can help strengthen the back muscles which allows the squat to be a great assistance exercise in developing the deadlift, clean and snatch which require the spine to loaded in a similar position.
  4. Greater flexion at the hip reduces the amount of flexion at the knee and ankle to achieve proper depth thus it is easier for athletes to squat to depth with their feet flat on the ground.
  5. It reduces a lot of knee pain symptoms associated with squatting upright.  Primarily due to greater recruitment of the glutes and hamstrings as well as the reduction on knee flexion.

It’s okay if you don’t believe me, but find the worst squatter in your gym and see if it works on them.  Don’t judge a squat by how it looks, judge it by it’s functionality.  Can the athlete maintain a balanced position? Can they go through a full range of motion?  Can they have their knees track their toes? Can they maintain a neutral spine?  If these criteria are met, then don’t worry about how it looks.  Let your athletes get strong with good mechanics.  Once they have a better base of strength and have more experience, then go back in and see if you can improve their positions.

What about catching cleans and snatches?  Maybe make your athletes get good at power cleans and power snatches before rushing to get them down into the bottom and receiving load in a bad position.  Do not be in a rush.  You can’t cram for strength.  Crawl. Walk. Run.

 

Constant Vigilance

Mad Eye Moody from the Harry Potter novels was fond of shouting “Constant Vigilance!” to remind his students to be constantly on guard against dark forces.  We should all take heed.  There are dark forces conspiring all around us to bring us down to mediocrity.  We must be ever vigilant and strengthen our resolve to fight those enemies of our greatness.

I lost some weight and then in a weekend I put it back on.  What the hell! I’m sure I am not the first person that has made this error.  The lesson here is two-fold: 1) every step forward is hard-fought and hard-won so do not take them for granted; and 2) our comfort zone (mediocrity) is a point of homeostasis and our body will immediately go back to it unless we fight hard.

The good news is that once you know this you will be grateful for every step forward and cherish them and protect them.  Furthermore, you can reset your homeostasis point over time.  If you work hard enough your body will realize that the new you is the normal you and forget the old you.  Time and pressure turns coal into diamonds.

When It Finally Happens

So after many, many,…. many years of CrossFit I finally got a bar muscle up.  It was long overdue.  This weekend the CrossFit Open Workout 16.3 is 10 snatches and 3 bar muscle ups.  It was time to step up to the plate and swing for the fences.

To be honest, I really haven’t really tried very hard to do a bar muscle up.  I’ve done jumping bar muscles ups and banded bar muscle ups in workouts, but usually just avoided them a lot.  That being said, I have been working really hard on all the elements of a bar muscle up.  I do a lot of work on my gymnastics swing and my transitions and deep pullups and dips.  Today was the day I put all the pieces together.

Here are the things that conspired today to make me successful:

  • I have been doing the preparation: hammering positions and the basic fundamentals.
  • I had a bunch of supportive people around me cheering me on.
  • I had good coaching that helped me get closer and closer with each attempt.
  • There was an urgency because I needed to get them this weekend in the Open.
  • I tried…Hard.

I can’t stress how important each of these elements are to success.  Do you prepare? Do you surround yourself with supportive people?  Do you have a coach that can be objective and point you in the right direction?  Do you have a sense of urgency?  Are you trying hard?

I should probably state before all of this comes the belief in yourself.  Without a belief in yourself, nothing is possible.  Stack the deck in your favor and set yourself up for success.

 

Resistance

Read Steven Pressfield’s book, The War of Art.  Then read it again.  It is brilliant and to the point.  Fight resistance.  Resistance is the pernicious voice that keeps your from doing work.  It lies to you and makes excuses for you.  You have to battle it every day because it is standing between you and your goals.  It almost doesn’t matter if you do good work as long as you do something that beats resistance that day.  The more days you take off, the stronger resistance gets.

When you read The War of Art, you realize how much time fear and resistance sap away from you.  You have so much to offer the world yet you sit on the couch and avoid it.  Or you go out and do other things that look like work to avoid doing the really important things.  Most importantly after you read this book you will start to get up off your ass and do some work.  That’s the best thing you can do.

When you realize that you are being beaten will you stand up and fight or lay there and take the beating?  Fight.  Fight hard.  You are worth it.

Do The Work

“You are entitled only to your labor, not the fruits of your labor” is what Krishna tells Arjuna in the Bhagavad Gita.  Think about this.  Think about how things would change if you lived as if this were true.  I know I feel a strong sense of entitlement and I often say, “I deserve that or I earned that” when I don’t get what I want and am upset.  If I stop to think about the teachings of the Gita, I would realize that my entitlement is misplaced and ultimately the true source of my grief.

Many bad feelings stem from the belief that you are owed something that you are not receiving.  If we abandoned that belief and chose to believe that we are only entitled to our actions and our efforts and gave up expectations for more, we could come to a place of peace.  I am entitled to do my work, the better I do it, the better I feel.  If I am rewarded in some way, it is a gift and I have great gratitude and thanks for that gift but am not attached to it.  If I am not rewarded externally, I am not upset because my self satisfaction comes from doing my job well and not from the reward.

Our society is predicated on rewards and most people have come to use them as motivation.  That is a double-edged sword because it can cause people to do great things and achieve great results but often leads to bad feelings when they receive the reward and it doesn’t bring them the happiness they thought it would or when they put forth a great effort and do not get the reward and feel bitter and upset that all the work was a waste.  How tragic in both instances.

Do the work.  Enjoy the work.  Take pride in the work.  When the work is its own reward you will do better work and find greater joy and peace of mind.  When the work is always a means to an end, you will never find peace.

 

Frustration

How do you deal with frustration?  Do you see it as failure?  An excuse to give up?  Or do you view frustration as an opportunity to renew your resolve and work harder?

“It’s not what happens to you, but how you react to it that matters.” – Epictetus

You can only control the way you choose to react to a situation.  You can never control the situation.  Exercising “Extreme Ownership” of every situation will allow you to overcome obstacles and to take responsibility for yourself and your actions.  It’s a great way to live.  You put yourself in the driver seat of creating a better life.

Is it easier said than done?  Absolutely.  I wake up and look at the scale and it doesn’t say what I want it to say.  I look at my ranking on the leaderboard and it’s not what I want.  But what I want and what I deserve are two different things.  I am only entitled to get what I earned through hard work and effort.  Every day I see a video of someone doing something on Instagram that I wish I could do: press to handstand, getting their black belt in jiu jitsu, Clean and jerking 315lbs, etc.  All things that I would have if I did the things that those people did to get there.  I keep reminding myself that if I want those things, I have to do the work.  I have to do today what will get me closer to my goals tomorrow.  If I don’t do that, I go to bed with a little regret.  I wake up with a little regret.  And over time those regrets get bigger.

Ask yourself at the end of the day today, “Did I do what I set out to do today? Do I have the result of completing my tasks? Or do I have a regret for something I should have or could have done but didn’t?”  Results or regrets are all you have at the end of the day.

 

Do It Tomorrow

Do It Tomorrow is a good book on time management by Mark Forster.  I read it years ago on the recommendation of a friend.  Unfortunately, I found it quite difficult to implement in my life.  The premise is simple: make a list of the most important things you are going to do tomorrow before you go to bed. Wake up, look at the list and get cracking!  This gives you the benefit of thinking through the most important things while you are calm and helps you create a map for the next day that you can follow in the event that you get bombarded and distracted by life.  It also allows you to sleep on it which can help your mind start working to solve big problems while you sleep.

Since starting “Flexible Dieting” or “Counting Macros,” I have found that the habit of choosing my meals for the next day the night before to be an enormous help.  I input all my meals and snacks for the next day and move things around so that I be sure to hit my numbers.  Sometimes I start with something delicious that I know I want to eat and then see what is left and start to fill it in.  Sometimes it’s merely copying and pasting todays food log to tomorrow’s log.  Then whenever I get a little hungry, I look at my app on my phone and it tells me what I should eat.

What this does is allow me to save one of my most valuable resources: self restraint.  If I wait until I get a craving or starting thinking about pizza and then look in the refrigerator, I most assuredly will not see anything I want to eat and then go to seamless and order something.  If I look at what is on my menu for the day, I merely have to go and get it and heat it up.  Ultimately, I still have veto power and sometimes go off menu, but having a plan going into each day is great help and I know, from past experiences, that doing it this way leads to much better compliance and results.

Tonight, before you go to bed, plan to make tomorrow the best day.

Growth Mindset

In a growth mindset, people believe that their most basic abilities can be developed through dedication and hard work—brains and talent are just the starting point. This view creates a love of learning and a resilience that is essential for great accomplishment. Virtually all great people have had these qualities.

People with a fixed mindset believe that they are naturally gifted or, worse, naturally failures.  The former give up when they fail because they feel like they have reached the limits of their potential.  The latter never start in the first place.

How do you develop a growth mindset? Plant the seed every day through positive self talk.  Tell yourself every day that you’re a hard worker and a person of integrity: a person that gets the job done.  This extrinsic cue will help you start to be the person that believes in working hard to get results.

“Be, Do, Have” Be the type of person that works hard.  Once you start thinking of yourself as a hard worker, you will start to do the things hard working people do.  When you start acting like a hard worker, you start getting the results and you will have the fruits of your labor.

Do not believe that you have to have something first before you can start doing.  Don’t tell yourself that you need new running shoes before you can go for a run.  Start telling yourself that you are a runner.  When you wake up and tell yourself you are a runner, you will then act like a runner and get up out of bed and go for a run.   When you start running every day, you will then have the things that runners have.

“The greatest adaptation from CrossFit happens between the ears.” –Coach Greg Glassman

Tell Them, Show Them, Make Them

“Tell them, show them, make them” is a twist on the old Chinese proverb:
Tell me, I’ll forget
Show me, I’ll remember
Involve me, I’ll understand

My friend Joe Alexander was giving some advice on coaching.  He was saying this in reference to improving people’s movements and cueing them.  Specifically with regards to verbal, visual and tactile cues.  However, the implications go far beyond that. It’s a good thing to keep in mind for ourselves and when working with others.  If you want to make change you have to be involved, you need to feel it and the new action must be assimilated.

How often do you say to yourself, “I should do that” with regards to something that will improve your situation?  Whether it has to do with losing weight or reading more.  More often than not we KNOW we should do something or how to do something.  But knowledge of how to lose weight will not take the pounds off.  Ultimately, what holds us back is taking action: DOING IT.

“Make them” is not as authoritarian or coercive as it sounds, it just means finding a way to get into action.  You can ask, prod or trick them into action and once they start momentum takes over.  The trick is to find a to overcome inertia and start moving and getting others to move towards their goals.