Free Monthly Programming for Four Months

Do you want to improve your strength and conditioning to a very large degree?

Are you highly focused, disciplined, and motivated?

Do you want to work towards becoming the ELITE version of yourself?

If so, then I want to train you FREE for four months. You need not pay anything.

However, I’m doing this for one and only one person. If you’re interested, you must apply and I will select the best overall candidate.

If I select you, you will get four free months of the basic monthly programming package (normally $75 per month), which includes the following:

• Individualized, systematic, progressive workouts for each month

• Detailed notes and pictures on the exercises in the workouts

• Email support, motivation, and accountability

• The NO-MIND FITNESS Self-Mastery Guide ($20 value)

• The NO-MIND FITNESS Static Stretching Routine ($20 value). You should do this stretching routine after your workouts or at least once a week.

• If you live in or near Chicago, IL, I will train you in person once per month, at no additional cost. Each additional training session is $40 (normally $75).

Overall, you are saving $300 in terms of the monthly programming and $35 in terms of each additional training session. This is a great deal.

In exchange for my services, you must agree to the following conditions:

• You must be willing to fundamentally change some of your habits and work towards self-mastery.

• You must complete all four months of training. You are not allowed to quit. Quitting is not even an option.

• You must complete virtually all the workouts that I program. If you miss a few workouts for good reasons over the course of four months, then it’s okay. But if you miss too many workouts (e.g. 1-2 workouts per week), then the deal is off. If you honestly think you will miss many workouts, please do not apply.

• Every month, you must send me full-body photos, which I will likely post on the website. If you’re a male, you must be shirtless in the photos. If you’re a female, you must wear fitted clothes.

• You must write a testimonial after the second month and then update it after the fourth month.

• If you decide to continue training with me after four months, then you must pay the current rate for monthly programming ($75 per month) and the current rate for additional training sessions ($75 per session).

I will be accepting applications through December 31, 2014. By January 3, 2015, I will select the best overall candidate, and training will begin immediately thereafter.

If you’re seriously interested, please email me at colin.brown[at]nomindfitness[dot]com. I will send you the application.

Additional Notes:

1. Anyone can apply, regardless of fitness level. I will select the most motivated applicant, not necessarily the fittest one.

2. This deal is only for new, prospective trainees. If you’re a current or former trainee, you cannot apply for this deal.

Mentally Prepare Yourself for Winter 2014-15

Last winter, Chicago had basically an arctic winter. We had several days when the temperature was around -15 degrees Fahrenheit and -30 degrees with wind chill.

Overall, Chicago had a colder winter than did Anchorage, Alaska; Stockholm, Sweden; and Reykjavik, Iceland.

However, I dealt with it pretty well by following the principles in my post, “How to Thrive during Long, Harsh Winters.”

If I can thrive during an arctic winter, then you can too.

Break through any mental barriers that you impose on yourself.

Zen Quotations: Part III

More Zen quotations:

“To a mind that is still, the whole universe surrenders.” -- Chuang-tzu

“[It is wonderful] how completely everything in wild nature fits into us, as if truly part and parent of us. The sun shines not on us but in us. The rivers flow not past, but through us, thrilling, tingling, vibrating every fiber and cell of the substance of our bodies, making them glide and sing.” -- John Muir

“The infinite is in the finite of every instant.” -- Zen proverb

“Sitting quietly, doing nothing, spring comes, and the grass grows by itself.” -- Zen proverb

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“If you cannot find the truth right where you are, where else do you expect to find it?” -- Dogen

“Enlightenment is like the moon reflected on the water. The moon does not get wet, nor is the water broken. Although its light is wide and great, the moon is reflected even in a puddle an inch wide. The whole moon and the entire sky are reflected in dewdrops on the grass, or even in one drop of water. Enlightenment does not divide you, just as the moon does not break the water. You cannot hinder enlightenment, just as a drop of water does not hinder the moon in the sky. The depth of the drop is the height of the moon. Each reflection, however long or short its duration, manifests the vastness of the dewdrop, and realizes the limitlessness of the moonlight in the sky.” -- Dogen

“Life and death are of supreme importance. Time swiftly passes by and opportunity is lost. Each of us should strive to awaken. Awaken! Take heed. Do not squander your life.” -- Dogen

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"A human being is a part of the whole, called by us, "Universe," a part limited in time and space. He experiences himself, his thoughts and feelings as something separated from the rest--a kind of optical delusion of his consciousness.

“This delusion is a kind of prison for us, restricting us to our personal desires and to affection for a few persons nearest to us. Our task must be to free ourselves from this prison by widening our circle of compassion to embrace all living creatures and the whole of nature in its beauty.

“Nobody is able to achieve this completely, but the striving for such achievement is in itself a part of the liberation and a foundation for inner security."

-- Albert Einstein

Novice Bodyweight Training Plan

I am now selling the NO-MIND FITNESS Novice Bodyweight Training Plan.

I have designed this training plan for total fitness novices: those who cannot do any (or many) regular push-ups, pull-ups, or air squats.

If you can already do many regular push-ups, pull-ups, and air squats with good form and if you want a challenge, then please see the NO-MIND FITNESS Bodyweight Training Plan.

This novice training plan lasts 10 weeks and consists of bodyweight exercises and running.

The training plan is systematic and progressive and consists of two phases, each of which lasts five weeks.

For this training program, you will need the following equipment:

1. A pull-up bar
2. A full set of resistance tubes (RTs). I recommend ProSource or Spri RTs.
3. A stability ball (SB)
4. A wall with free space
5. A chair or bench
6. A sportswatch or timer

The training program includes notes and pictures on (almost) all resistance exercises.

Price: $50

The e-book comes with a 30-day refund policy. If you’re not satisfied with the e-book, please email me and I will issue you a refund.

Once you purchase the e-book, I will email you the .pdf file and password within 24-36 hours.

The Power of Positive Affirmations

If you want to significantly improve your performance on workouts and your recovery from workouts, then tell yourself positive affirmations: positive statements that affirm your inner strength and abilities.

When possible, say the affirmations aloud, repeatedly, intensely, with conviction and authenticity.

Here are my favorite affirmations:

• “EASY DAY.”

• “I will CRUSH this workout.”

• “I will recover from this workout and come back even stronger [or fitter].”

• “This workout may tear me down. But I will recover. I will be reborn. I will super-compensate.”

• “I keep getting stronger and stronger, physically and mentally.”

• “YOU CAN DO ANYTHING. ANYTHING IS POSSIBLE. BELIEVE.”

• “INVICTUS.” [meaning ‘unconquered’ or ‘unconquerable’]

• “LIMITLESS.”

• “Every day, I keep improving, progressing, and growing. I just keep getting better and better.”

By all means, use these affirmations to maximize your performance and recovery. But please do not use them to cultivate a huge, monstrous ego. Do not get arrogant or cocky. Stay humble. You can always improve, progress, and grow.

If you wish to learn more about affirmations and an elite positive attitude, then please see the NO-MIND FITNESS Self-Mastery Guide.

Train with a Professional Attitude

Here are three videos of Mark Twight, the founder of Gym Jones, training service members in the U.S. National Guard.

Episode 1: Introduction

Episode 2: Warm-up

Episode 3: Workout

Overall, he has exactly the right attitude with respect to fitness training.

• The mind is primary.
• Train for functional fitness, not the appearance of fitness.
• Train as if your life depends on it.
• Demonstrate honor, integrity, respect, courage, etc.
• Hold yourself to a high standard.

In short, train with a serious, professional attitude. This is true regardless of your occupation or your training regimen (NO-MIND FITNESS, Gym Jones, CrossFit, SEALFIT, etc.).

Last revised 10/7/2014

Why You Should Take Zen Very Seriously

Some readers may think that Zen is total nonsense. However, you should take Zen practices very seriously for the following reasons.

1. No-mind, or flow, is the ideal performance state.

To the extent that you regulate your breathing, suspend extraneous thoughts and judgments, stay fully present, and flow, you will put yourself in a state that allows for optimal performance in any sport or activity, including Olympic weightlifting, powerlifting, and metabolic conditioning (CrossFit) workouts.

2. Over time, daily meditation will increase your focus, discipline, awareness, presence, and mindfulness.

When you meditate, you are observing your thoughts in the present moment and learning how to disassociate yourself from them and focus on your breathing. Thus, meditation in itself is an exercise in focus, discipline, awareness, presence, and mindfulness. So, if you exercise your skills in focus, discipline, etc. for 20 minutes per day, then these skills will improve significantly over time.

3. Meditation will help relieve stress and anxiety.

In my experience, meditating twice or thrice per day is just as relaxing as taking a nice, two-week vacation. How would you like to take a relaxing mental vacation once, twice, or thrice per day? Then meditate.

4. Staying fully present will increase your situational awareness and help you stay safe in a given environment.

If you’re fully present when driving, riding a train, walking down the street, running, or lifting weights, then you will be highly aware of your surroundings and recognize potential hazards and danger. Thus, you will minimize your chances of getting into an accident, tripping, falling, hurting yourself, etc.

However, if you’re highly distracted when driving, walking, running, etc., then you significantly increase your chances of getting into an accident, tripping, etc.

Therefore, stay fully present, minimize distractions, and do not multi-task. In particular, when driving, just drive. Do not text or use your smartphone intensively, lest you get into an accident. This is a public safety issue that Zen fully addresses.

Article Roundup

Here are four informative articles from the Poliquin Group:

1. Ten Rules for Raising Testosterone for a Stronger, Leaner Body

2. Do Sprints and Strength Training Workouts for the Best Abs

3. Ten Secrets of the Highly Fit and Extremely Lean

4. The Ultimate but Practical Guide to Achieving Optimal Body Composition

Last revised 9/15/2014

The High-Bar Back Squat

The back squat is arguably the best movement for developing full-body, functional strength. Here are instructions on how to correctly perform the high-bar back squat.

THE SETUP

• In the power rack or squat rack, set the barbell (BB) at the level of your upper chest. Record the notch you use on the power or squat rack. Use the same notch each time.

• In the power or squat rack, set the safety pins or arms at the appropriate level. The safety pins or arms should be about 6 inches below the BB when you’re in the bottom position of the squat. When you squat down, the BB should not touch the safety pins or arms.

• If you’re using a power or squat rack in front of a mirror, make sure you’re facing the mirror straight and the rack is aligned straight, parallel with the mirror.

• Use collars on the BB.

• Center the BB on your back.

• Place the BB on your upper trapezius. In particular, rest it an inch or so above the spine of your scapulae (the topmost bone on your shoulder blades).

• Keep your upper back tight. Flex your upper trapezius and bull your neck into the BB.

• Point your elbows down and slightly back. Through the entire range of motion (ROM), keep your elbows down. When squatting, do not point your elbows back too much (i.e. do not lift them up). If you do so, your chest will likely drop and your upper back will likely round. For high-bar back squatting, your elbows must point down. See the above photos.

• Use a closed grip: wrap your thumbs around the BB.

• Remove the BB from the rack by doing a partial squat.

• Take two steps back. Establish your stance.

• Once you unrack the BB, do not shift its position. Stay tight in your upper back. Keep the BB secure. Do not let the BB roll or move at all.

STARTING POSITION

• Stand tall.

• Through the entire ROM, look straight ahead.

• Place your feet just outside shoulder-width apart.

• Point your toes out slightly (30 degrees).

• Make sure your stance is perfectly symmetrical. Look down and check. You can use a horizontal line (e.g. a straight line on the floor or a straight piece of tape) as a frame of reference.

THE ECCENTRIC (DOWN) MOVEMENT

• Squat down.

• Initiate the movement by bending or breaking at the knees. DO NOT initiate the movement by sitting back (i.e. breaking at the hips). For the high-bar back squat, you must break largely at the knees. In contrast, for the low-bar back squat (an entirely different movement), you must sit back and break largely at the hips.

• As you squat down, your knees should travel outward and track over your feet. DO NOT let your knees collapse inward. Push your knees out.

• As you squat down, you should feel the weight in your heels.

• Keep your head and chest up. Continue looking straight ahead.

• DO NOT round your upper or lower back. Keep your core super tight.

• Squat down to just below parallel: your hip crease should be just below the top of your kneecap.

• Or you can squat all the way down. These are deep squats (a.k.a. ass-to-grass).

• Descend in a controlled manner (1-2 seconds), but not too slow. This reinforces the movement pattern and allows you to squat better.

THE CONCENTRIC (UP) MOVEMENT

• Squat up. Use your legs, butt, and hips to do so.

• As you squat up, drive through your heels. Feel the weight in your heels.

• As you squat up, lead with your head and chest.

• Drive up as powerfully as you can. EXPLODE. Contract your butt HARD. Try not to pause or slow down.

• As you squat up, apply force equally through both legs. Stay balanced.

• As you squat up, fully extend your hips and knees. Use full ROM. At the top, contract your butt HARD.

ADDITIONAL NOTES

• Before and during the set, visualize every rep with perfect form. Then execute the perfect form that you have visualized. This makes a big difference.

• Hold your breath as you perform each rep. This helps you stay tight in your core. Breathe between reps.
  • Inhale deeply
  • Squat down (while holding breath)
  • Squat up (while holding breath)
  • Exhale deeply
  • Repeat
• Through the entire ROM, keep your head and chest up, keep your core super tight, and look slightly up.

• Do not pause at the bottom of the squat. Rebound up. This is the bounce.

• When you’re doing heavy squats, get aggressive but still visualize and execute perfect form. In particular, be aggressive when unracking the BB. This will make your set easier.

• Once you unrack, do not waste extra time standing with the BB on your back. Unrack. Set your stance. Squat for X reps. Rack. Get in. Get out. It’s easier.

• When you’re doing back squats, if your chest drops excessively and the movement looks like a Good Morning, then that is technical failure and the rep(s) doesn’t count. Do not count very ugly, technically unsound reps. Decrease the weight as needed. Ultimately, technically sound form is more important than weight.

• Never go until absolute failure: when you get stuck in the bottom position and you must dump the BB, or when you squat up and the BB collapses onto you. If you seriously think you will absolutely fail the next rep, then stop. In fact, you should stop once you reach technical failure, which precedes absolute failure.

• ADVANCED: When you’re doing heavy squats and setting up, squeeze the BB tight with your hands. This will help keep your core tight.

Here is a video of Dmitry Klokov, a high-level Olympic weightlifter, performing the high-bar back squat. He has near-perfect form but he is squatting ass-to-grass, which isn’t always necessary. However, after finishing the last rep, he dumps the BB behind him. In general, DO NOT do this. Return the weight to the rack.

Last revised 9/21/2015

How Strong are the Top Athletes in the 2013 and 2014 CrossFit Games?

INTRODUCTION

In a previous post, “The Pros and Cons of CrossFit”, I briefly discussed the strength numbers of the top 10 male and female athletes in the 2013 CrossFit Games. Here, I will analyze in greater detail the strength numbers of the top athletes in the 2013 and 2014 games. In particular, I will focus on their one-rep max (1RM) deadlift, back squat, clean and jerk, and snatch.

Please see this spreadsheet. The spreadsheet is based on the data posted on the official CrossFit Games website in August 2013 and August 2014.

Please note that many athletes who placed in the top 10 both in the 2013 and 2014 games (e.g. Rich Froning Jr.) listed the same 1RMs in August 2013 and August 2014. So, either they did not increase their 1RMs over the course of a year, or they simply did not update their 1RMs on their profile on the CrossFit Games website. The latter is probably true. Nevertheless, I will use the posted data, as they are still informative.

In this article, I use the terms absolute strength and relative strength. Absolute strength means the absolute most weight you can lift for a given movement. It is simply your one-rep max (1RM) for a given movement. Relative strength means your absolute strength relative to your bodyweight (i.e. divided by your bodyweight). One can express relative strength as a proportion or percentage of your bodyweight. For example, if you weigh 200lb and your 1RM deadlift is 500lb, then you can deadlift 250% of your bodyweight (BW).

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THE 2013 CROSSFIT GAMES (INDIVIDUAL COMPETITION)

Individual Winners

• The top male athlete (Rich Froning Jr.) can deadlift 545lb (280% BW), back squat 445lb (230% BW), clean and jerk 370lb (190% BW), and snatch 300lb (150% BW).

• The top female athlete (Samantha Briggs) can deadlift 374lb (280% BW), back squat 275lb (210% BW), clean and jerk 198lb (150% BW), and snatch 158lb (120% BW).

Top 10 Athletes (1RM Relative Strength)

• On average, the top male athletes in the 2013 CrossFit Games can deadlift 266% BW, back squat 219% BW, clean and jerk 166% BW, and snatch 140% BW.

• On average, the top female athletes in the 2013 CrossFit Games (plus Annie Thorisdottir) can deadlift 241% BW, back squat 184% BW, clean and jerk 144% BW, and snatch 116% BW.

• Note: although Annie Thorisdottir did not compete in the 2013 games due to a back injury, she won the 2011 and 2012 games and placed second in the 2014 games. Thus, I think it’s fair to include her with the top 10 female athletes in the 2013 games.

Top 10 Athletes (1RM Absolute Strength)

• On average, the top male athletes can deadlift 526lb, back squat 433lb, clean and jerk 329lb, and snatch 277lb.

• On average, the top female athletes (plus Annie Thorisdottir) can deadlift 343lb, back squat 261lb, clean and jerk 205lb, and snatch 165lb.

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THE 2014 CROSSFIT GAMES (INDIVIDUAL COMPETITION)

Individual Winners

• The top male athlete (Rich Froning Jr.) can deadlift 545lb (280% BW), back squat 445lb (230% BW), clean and jerk 370lb (190% BW), and snatch 300lb (150% BW).

• The top female athlete (Camille Leblanc-Bazinet) can deadlift 300lb (230% BW), back squat 310lb (240% BW), clean and jerk 230lb (180% BW), and snatch 190lb (150%).

Top 10 Athletes (1RM Relative Strength)

• On average, the top male athletes in the 2014 CrossFit Games can deadlift 273% BW, back squat 240% BW, clean and jerk 178% BW, and snatch 147% BW.

• On average, the top female athletes in the 2014 CrossFit Games can deadlift 231% BW, back squat 198% BW, clean and jerk 153% BW, and snatch 122% BW.

Top 10 Athletes (1RM Absolute Strength)

• On average, the top male athletes can deadlift 522lb, back squat 459lb, clean and jerk 339lb, and snatch 280lb.

• On average, the top female athletes can deadlift 304lb, back squat 263lb, clean and jerk 203lb, and snatch 162lb.

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2013 VERSUS 2014

Now, let us examine the change in relative strength numbers from 2013 to 2014.

In terms of average relative strength, the top male athletes increased their deadlift from 266% BW to 273% BW, their back squat from 219% BW to 240% BW, their clean and jerk from 166% BW to 178% BW, and their snatch from 140% BW to 147% BW.

In terms of average relative strength, the top female athletes decreased their deadlift from 241% BW to 231% BW. However, they increased their back squat from 184% BW to 198% BW, their clean and jerk from 144% BW to 153% BW, and their snatch from 116% BW to 122% BW.

Except for the deadlift for the top female athletes, all other movements for the top male and female athletes increased from 2013 to 2014.

Thus, overall, the top male and female athletes are getting stronger. In particular, the top male athletes are getting stronger in terms of the deadlift, back squat, clean and jerk, and snatch. And the top female athletes are getting stronger in terms of the back squat, clean and jerk, and snatch.

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THE UPSHOT

Now, why are the top male and female athletes getting stronger? Why are they devoting so much time to strength training (powerlifting or Olympic weightlifting)?

They’re doing so because functional strength largely drives performance on metabolic conditioning (metcon) workouts. All else being equal, the stronger you are, the better you will perform on metcons.

The qualifier “all else being equal” is important. Suppose you have two athletes. Athlete A is an intermediate strength trainee who can back-squat 350lb and deadlift 400lb. He has done CrossFit for two years, has fully adapted to high-intensity metcons, and has learned the most advanced CrossFit movements: the snatch, the clean and jerk, handstand push-ups, handstand walks, muscle-ups, ring dips, etc.

Athlete B is an advanced strength trainee (e.g. a competitive powerlifter or Olympic weightlifter) who can back-squat 550lb and deadlift 600lb. He is not significantly overweight, he has never done CrossFit before, and he has never learned how to do handstand push-ups, handstand walks, muscle-ups, etc.

Obviously, in general, Athlete A will perform much better in metcons than Athlete B will, because Athlete A has fully adapted to the high-intensity metcons and has learned the advanced movements, whereas Athlete B has not. In this case, not all else is equal: Athletes A and B differ significantly in other respects than their strength development.

However, now consider the case in which all else is equal. If Athletes A and B were the exact same except for their strength development, then, in general, Athlete B (the advanced strength trainee) would perform much better in metcons than Athlete A (the intermediate strength trainee) would. This is because Athlete B is functionally stronger than Athlete A to a significant degree.

Finally, now consider the original case in which Athlete A has done CrossFit for two years and Athlete B has never done it. In this case, if Athlete B does CrossFit for six months, gets accustomed to the high-intensity conditioning, and learns the most advanced movements, then, in general, he will perform much better in metcons than Athlete A will. Note that, in this case, not all else is equal: Athlete A has done CrossFit longer than Athlete B has (by two years). Nevertheless, in general, Athlete B will perform better than Athlete A, because, again, Athlete B is functionally stronger than Athlete A to a significant degree.

Now, I am not saying that Athlete B would make it to the CrossFit Games (let alone win) after only six months of smart CrossFit training. However, I am saying that, in general, Athlete B will perform better than Athlete A and similar athletes.

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PRACTICAL IMPLICATIONS

Having discussed the role of strength in metcon performance, I shall now discuss some practical implications, which I have stated elsewhere.

Suppose you are a male who is a total strength novice and you want to achieve a 250% BW deadlift, 200% BW back squat, 150% BW clean and jerk, and 100% BW snatch. Further, you want to achieve these goals in the shortest amount of time possible. Your current priority is to achieve these strength goals (using whatever training regimen), but at some point in the future, you may want to compete in the CrossFit Open, Regionals, and Games.

In this case, you should do dedicated strength training and Olympic weightlifting. In particular, learn the proper movement patterns, train them constantly and systematically, and get progressively stronger and more explosive. Use a novice linear progression until it no longer works, and then do an intermediate program. In fact, this is the most effective way to achieve your strength goals in the shortest amount of time possible.

In contrast, if you do strength-biased CrossFit (e.g. CrossFit Football or CrossFit Strength Bias), it will take much longer to achieve your goals. This is not the most effective way to achieve your goals.

Finally, suppose you do CrossFit without a strength bias (e.g. mainsite programming): you do random metcons most of the time and occasional random strength workouts. In this case, you will never achieve your strength goals. And if you ever want to compete in the CrossFit Games, you will need a high level of strength development.

Bodyweight Training Plan

I am now selling the NO-MIND FITNESS Bodyweight Training Plan.

It is a rigorous, 16-week training plan that consists of bodyweight exercises and running.

The training program is systematic and progressive and consists of four phases, each of which lasts four weeks. The fourth phase is very hard and thus optional.

If I were a fitness novice or intermediate who wanted to rigorously train calisthenics and develop a solid foundation of general physical preparedness (GPP), then I would follow this exact training program, not CrossFit.

For this training program, you will need the following equipment:

1. A pull-up bar
2. A full set of resistance tubes (RTs). I recommend ProSource or Spri RTs.
3. A stability ball
4. A chair or bench
5. A sportswatch or timer

The training program has prerequisites. You should be able to do the following, all with good form (full range of motion):

• At least 15 consecutive push-ups
• At least 15 consecutive air squats
• At least 4 consecutive deadhang pull-ups

The training program includes notes and pictures on (almost) all resistance exercises.

Price: $100

The e-book comes with a 30-day refund policy. If you’re not satisfied with the e-book, please email me and I will issue you a refund.

Once you purchase the e-book, I will email you the .pdf file and password within 24-36 hours.

Personal Records (Updated)

Here are my current personal records. These numbers are okay but not great. I can always improve.

Height: 6’2”
Bodyweight: 200lb (all natural, i.e. no steroids)

RUNNING:

Distance	Time	Date	Notes
1.0 mile	5:49	6/14/2012	Treadmill
2.0 miles	12:21	12/17/2012	Treadmill

STRENGTH:

Exercise	Current personal records	Estimated 1RM
BB deadlift	1 x 5 x 470lb	537lb
BB high-bar back squat	3 x 5 x 330lb	400lb
BB front squat	3 x 3 x 267.5lb	306lb
BB bench press	3 x 5 x 245lb	297lb
BB press	3 x 5 x 170lb	206lb
BB push press	3 x 5 x 207.5lb	252lb
BB clean and jerk	5 x 2 x 215lb	246lb
BB power snatch	5 x 2 x 165lb	189lb
Weighted pull-up (dip belt)	3 x 5 x 75lb	91lb
Power Squat Pro machine	3 x 5 x 460lb	558lb

Notation: sets x reps x weight
For example: 3 x 5 x 135lb = 3 sets of 5 reps at 135lb

BB = barbell

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If you are a novice athlete, please do not compare yourself to me or others. Focus on your own progress and development.

Last revised 3/4/2021

Short Pep Talk

Today, I will give you a short pep talk:

You are your own man or woman. You have one life to live. And that is not a life that should be spent listening to other people tell you that you cannot do X (where X is any goal). Screw that. That is utter nonsense. You can do X. You can do anything you want to do, as long as you’re highly (1) focused, (2) disciplined, (3) motivated, (4) decisive, (5) consistent in action, and (6) positive in terms of self-talk.

Stand up for yourself. Fight until the very end.

For further motivation, please see the NO-MIND FITNESS Self-Mastery Guide.

Note: the pep talk above is inspired by one of Don Shipley’s speeches. Please see Extreme SEAL Experience.

The Paleo Diet

For overall health, performance, and recovery, I recommend eating Paleo (a.k.a. Primal).

Here is a graphic that covers the essentials of the Paleo diet:

Self-Mastery Guide

I am now selling the NO-MIND FITNESS Self-Mastery Guide.

It is a motivational guide that provides an entire framework for self-mastery and high-level performance in all areas of your life.

If you read this e-book, take it absolutely seriously, and rigorously apply its principles to your life on a daily/hourly/minute-by-minute basis, then you will succeed in anything you do or at least maximize your chances of success.

In short, the e-book can light a huge fire under you, and help you realize that the term “overachiever” is utter nonsense.

However, it all depends on the extent to which you successfully apply these principles. Talk is cheap. Action or application is everything.

Here are excerpts from the e-book: Hypothetical Scenarios and The Dark Knight Rises Hypothetical Scenario.

The e-book is 63 pages, 11-point font, and single-spaced.

Price: $50

I will donate 25% of the revenue from this e-book to the Navy SEAL Foundation.

The e-book comes with a 30-day refund policy. If you’re not satisfied with the e-book, please email me and I will issue you a refund.

Once you purchase the e-book, I will email you the .pdf file and password within 24-36 hours.

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TESTIMONIALS:

“I recommend working with Colin to everyone I come across who is seriously interested in improving themselves. Yes, Colin principally focuses on helping his trainees achieve their fitness goals. But my work with him has yielded much, much more. Aside from flying through strength plateaus in the gym, Colin’s consistent encouragement, the example that he sets, and the supplemental materials (see his Self-Mastery Guide) he regularly sends his trainees, have inspired me to make significant and meaningful changes to many of my habits and attitudes. I am not the same person I was before we started working together, and I expect to become stronger and more resilient in every respect as we continue working together.

“Read Colin’s blog to get an idea of the kind of changes working with him will inevitably foster in your life. Better yet, here is an example of how he has helped me. I quit a job in December 2013. I wanted to pursue a new line of work and expected to find a new job quickly, but was frustrated by several late-round interview rejections. It was at about this time that Colin released his Self-Mastery Guide. After reading it, I picked up my head and calmly and diligently drove forward. Within a few weeks of what could have been devastating setbacks, I garnered two offers, both from excellent companies in a city I’ve wanted to move to for years, Boston. Without the guidance his work gave me, I likely would not be in the position I am today, preparing to start a new and exciting chapter in my life…”

-- Giancarlo

"The NO-MIND FITNESS Self-Mastery Guide is the vodka-shot of self-improvement books: it is harsh, clear, and distilled. It is not a meal replacement: Colin describes concepts only as much as is necessary for the reader and offers citations to source documents so that you can further explore the concepts. My favorite part of the book is when Colin clarifies how we can become our best selves. He not only describes what it means to be your best self, but also lists specific actions that you can take to become your best self.”

-- Lew

“Colin is an excellent motivator. His Self-Mastery Guide inspires and provokes, and it compels one to reconsider one's thoughts and actions. However, it's only the crib notes. Colin can't master your self for you, but through studying the guide and working with him, you will get the direction you need to make substantial progress towards becoming your ideal self, which is ultimately up to you. The guide is a good outline, and the fitness programming provides you with a training-ground to start applying some of the lessons in a controlled environment. Physical challenges are only the beginning.”

-- Gerald

Last revised 5/17/2020

The Pros and Cons of CrossFit

CrossFit is constantly varied, high-intensity, functional exercise, i.e. exercise that comprises of functional movements. The goal of CrossFit training is to increase work capacity (i.e. rate of work production) across broad time and modal domains. In this article, “mainsite programming” refers to the workout programming on the main CrossFit website.

For over 12 months, I did CrossFit workouts on my own. I never joined a CrossFit gym but, through my own research (namely, the CrossFit Level 1 Training Guide, articles on the CrossFit Journal website, etc.), I learned how to program my own CrossFit workouts, with a strength bias. In that time period, I learned a lot about CrossFit programming and completed many hardcore metabolic conditioning workouts (a.k.a. work capacity sessions).

Eventually, I came to the conclusion that CrossFit is not the most effective way to train, especially for strength or fitness novices. In certain respects, CrossFit is deeply flawed. In this article, I shall review the pros and cons of CrossFit, which I have learned through experience and research. Let us start with the pros. This list is not exhaustive.

PROS

1. CrossFit emphasizes functional movements: the back squat, front squat, deadlift, press, push-press, push-jerk, snatch, clean and jerk, push-ups, pull-ups, air squats, burpees, sprints, etc. At CrossFit gyms, trainers introduce and teach these functional movements to members.

2. CrossFit serves as an introduction and gateway to Olympic weightlifting and powerlifting. It seems many people, including myself, do CrossFit for a year or two, eventually realize that it’s non-optimal training, and then transition to dedicated powerlifting (strength training) or Olympic weightlifting.

3. Metabolic conditioning (“metcon”) workouts burn fat and help achieve weight loss. However, so too does dedicated strength training with smart cardio. And strength novices would benefit more from dedicated strength training than from metcon workouts.

4. Metabolic conditioning workouts are very challenging and help you develop mental toughness. You will constantly be sore, although eating Paleo and doing static stretches help significantly.

5. Whether mainsite or strength-biased, CrossFit programming is effective to some degree.

Whether you’re a novice, intermediate, or advanced athlete, you will set personal records (PRs) over time. In particular, you will improve your times on the benchmark workouts (e.g. Fran), assuming you’re doing the exact same workout (i.e. same weights and rep-scheme).

However, just because something is effective to some degree does not mean it is the most effective, i.e. optimal. In the list of cons below, I argue that CrossFit programming is not the most effective or optimal way to train.

5. If you’re doing bodyweight training (because, for example, you do not have access to free weights), then CrossFit-style bodyweight workouts can be a great option. Such workouts may include push-ups, pull-ups, air squats, burpees, dips, sit-ups, running, rowing, biking, jump-roping, swimming, etc.

And CrossFit-style bodyweight workouts are arguably safer than CrossFit workouts that include barbell movements. When your form breaks down on bodyweight exercises (e.g. push-ups, pull-ups, air squats, etc.), it’s pretty obvious and it’s not as hazardous as your form breaking down on barbell movements (e.g. squats, deadlifts, cleans, snatches, etc.).

However, you cannot build a high level of strength through bodyweight workouts. Doing high-rep push-ups, pull-ups, air squats, and burpees will not lead to a one-rep max (1RM) deadlift of 200% bodyweight.

6. Many CrossFit gyms promote the Paleo diet, which I also endorse. Among many other benefits, the Paleo diet significantly improves recovery and reduces soreness, whether you’re doing CrossFit, SEALFIT, Military Athlete, powerlifting, Olympic weightlifting, etc.

7. CrossFit gyms are supposedly very positive, supportive environments.

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CONS

Having reviewed the pros of CrossFit, I shall now review the cons. This list is not exhaustive.

1. The metabolic conditioning workouts are constantly varied, i.e. random.

Random workouts give you random results. If your ultimate goals are X and Y, you should train systematically and progressively (not randomly) toward those goals.

For example, if your goal is to run a 6:00 mile, then you should do a weekly one-mile run for time and gradually and progressively decrease your one-mile time. So, if it takes you 8:00 to run a mile your first time, then, over time, work towards decreasing it to 7:30, 7:00, 6:30, and finally 6:00. In addition to the weekly one-mile run, you should run intervals once a week (e.g. 4 x 400m or 8 x 200m) and do resistance training.

In general, it is a fundamental principle of strength and conditioning that you should condition specifically for your sport or goal. That is, conditioning should be sport-specific, not random or constantly varied (unless it’s absolutely necessary).

For example, a marathon runner should condition specifically for a 26.2-mile race. In particular, he or she should do a combination of LSD (long, slow distance) runs, tempo or CHI (continuous, high-intensity) runs, and intervals. A 400-meter sprinter should condition specifically for the 400-meter event by doing sprints. A triathlete should condition specifically for triathlons by doing a lot of running, swimming, and biking. Even in the same sport, players at different positions should condition differently. For example, a football wide receiver and offensive lineman should condition specifically for their positions. The wide receiver will do a lot more sprinting, over longer distances.

Even if you’re an actual or aspiring CrossFit Games athlete, you should condition specifically for your sport, i.e. CrossFit. CrossFit is essentially the sport of metabolic conditioning, and so you should do random, high-intensity, metabolic conditioning workouts (in addition to intensive strength training). In this case, it is absolutely necessary to do random or constantly varied conditioning, because that is what the sport requires.

2. Overall, CrossFit programming (especially mainsite programming) over-emphasizes metabolic conditioning and under-emphasizes strength.

CrossFit is essentially the sport of metabolic conditioning, and greater functional strength improves performance in any sport, up until a certain point. Thus, functional strength improves and largely “drives” performance on metcons. All else being equal, the stronger you are, the better you will perform on the metcons.

To prove this point, just consider the strength numbers of the top 10 male and female athletes in the 2013 CrossFit Games: their 1RM deadlift, back squat, clean and jerk, and snatch. See this spreadsheet. The spreadsheet is based on the data posted on the official CrossFit Games website in August 2013.

On average, the top male athletes in the 2013 CrossFit Games can deadlift 270% of their bodyweight (BW), back squat 220% BW, clean and jerk 170% BW, and snatch 140% BW.

On average, the top female athletes in the 2013 CrossFit Games (plus Annie Thorisdottir) can deadlift 240% BW, back squat 180% BW, clean and jerk 140% BW, and snatch 120% BW.

Thus, the top CrossFit Games athletes are pretty strong. And their functional strength is largely driving their performance on the metcon workouts. This is exactly why CrossFit Games athletes (or aspiring ones) devote so much time to strength training: powerlifting or Olympic weightlifting.

3. Mainsite CrossFit programming (as well as many CrossFit gyms and trainers) does not differentiate between strength novices, strength intermediates, and advanced strength trainees.

Novice, intermediate, and advanced strength trainees should not be doing the same strength program or strength workouts. In particular, strength novices should not be doing a strength program that is based on percentages (e.g. Jim Wendler’s 5/3/1).

Ideally, before they do any metabolic conditioning, strength novices should complete a barbell strength program that involves a linear progression (e.g. the Starting Strength Novice Program or the Greyskull Linear Progression). Once they exhaust the linear progression, they will be much stronger and thus will perform much better on metcons, once they adapt to the high-intensity conditioning.

In other words, if CrossFit gyms were truly concerned about maximizing long-term performance on metcons, about “forging elite fitness,” then they would place all able-bodied strength novices on a dedicated strength training program that involves a linear progression.

But how many CrossFit gyms actually tell their novices the following? “You are deficient in terms of strength. You should do dedicated strength training for 4-6 months under our supervision and get much stronger. And then you can start doing our metcons, while you continue to train strength.” Few.

4. CrossFit metcon workouts are difficult but not necessarily effective.

Just because something is (very) difficult doesn’t necessarily mean it’s effective or optimal. It may or may not be effective, but it depends on your goals.

For example, suppose your goal is to cut the grass on your front lawn. You could spend 12 hours trimming each individual blade of grass with scissors. This would be very difficult and tedious, but it’s not an effective method to achieve your goal of cutting the grass. It’s smarter, easier, and more effective to use a lawnmower.

Similarly, suppose you’re a complete strength novice and your long-term goal is to achieve a 1RM deadlift of 200% BW. You could do CrossFit without a strength bias (e.g. mainsite programming). You would spend most of your time doing random metabolic conditioning workouts and limited time doing random strength workouts. However, if you took this approach, you would never achieve a 1RM deadlift of 200% BW. This approach is difficult in terms of the metabolic conditioning workouts, but totally ineffective in terms of achieving your goal.

Alternatively, you could do strength-biased CrossFit (e.g. CrossFit Football or CrossFit Strength Bias). In particular, at least thrice per week, you would do a workout that consists of (1) a short strength training session and (2) a short or medium-length, random metabolic conditioning session. Now, if the strength-biased programming is smart, you may eventually accomplish your goal of deadlifting 200% BW, but it will take several years. This is not the most effective way of accomplishing your goal.

Finally, you could do dedicated barbell strength training: a novice strength program that involves a linear progression (e.g. the Starting Strength Novice Program or the Greyskull Linear Progression), followed by an intermediate program (e.g. the Texas Method or Jim Wendler’s 5/3/1). In fact, this is the smartest and most effective way to achieve a 1RM deadlift of 200% bodyweight.

5. Greg Glassman, the founder of CrossFit, disparages segmented training, but segmented training works well and arguably works best.

Segmented training is doing (1) resistance training and (2) cardio (or conditioning) separately. Contrary to what Glassman says, training strength and conditioning separately is effective and optimal. Even strength-biased CrossFit is segmented in the sense that the workouts have (1) a strength segment and (2) a conditioning segment (i.e. the metabolic conditioning workout). And strength-biased CrossFit is better and more effective than mainsite programming.

6. Many people (including athletes) do not need and arguably should not do high-intensity metabolic conditioning.

Powerlifters and Olympic weightlifters neither need nor should do high-intensity metabolic conditioning. The same is true for those who are doing dedicated strength training or Olympic lifting and who wish to maximize their strength or power gains.

Similarly, total fitness novices, totally deconditioned people, obese (not just overweight) people, and elderly people neither need nor should do high-intensity metabolic conditioning (at least initially). They should start with lower-intensity conditioning and, if they desire, they can eventually progress to high-intensity conditioning.

Indeed, I think the only people who truly need high-intensity metabolic conditioning are (1) actual or aspiring CrossFit Games athletes and (2) those who are training for the military, especially SOF (special operations forces). This is because their respective sports or events (i.e. the CrossFit Games or the relevant military school) involve high-intensity metabolic conditioning.

7. If you’re doing a high-intensity, high-rep, metabolic conditioning workout for time, and this workout includes barbell movements (especially Olympic lifts: snatches, cleans, and jerks), your form will inevitably deteriorate to some degree or other.

On a 0-100 scale (where 100 is perfect form), if your form deteriorates from 95 to 85, then it isn’t really a big deal. However, if your form deteriorates from 95 to 50, then it is a big deal. You’re just practicing sloppy form at high reps and thereby reinforcing that sloppy form as a movement pattern. This is especially true for snatches, cleans, and jerks.

Sloppy form not only increases your risk of injury but also limits you in terms of strength or power training. If you have sloppy form in terms of the back squat or snatch, then you cannot increase your 1RM back squat or snatch to the same degree as you would if you had perfect form.

8. CrossFit promotes kipping pull-ups. CrossFit allows for them because it emphasizes high-intensity metabolic conditioning and you can do 100 kipping pull-ups faster and more easily than you can do 100 deadhang pull-ups. However, kipping pull-ups do not improve your ability whatsoever to do deadhang pull-ups (bodyweight or weighted).

9. CrossFit promotes touch-and-go deadlifts. A touch-and-go deadlift is when you deadlift the barbell, lower it to the ground, quickly bounce it off the ground (touch and go), and then immediately perform another rep. In contrast, a deadstop deadlift is when you perform each deadlift rep from a deadstop position: the barbell is fully on the ground for at least one second. In fact, the ‘dead’ in ‘deadlift’ means deadstop.

CrossFit allows for touch-and-go deadlifts because, again, it emphasizes high-intensity metabolic conditioning and you can do 10 touch-and-go reps of 135lb deadlifts faster and more easily than you can do 10 deadstop reps of 135lb deadlifts. However, deadstop deadlifts are much better than touch-and-go deadlifts for building strength. Even if you’re doing deadlifts as part of a metabolic conditioning workout, you should still do deadstop deadlifts.

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CONCLUSION

In summary, CrossFit has its virtues: for example, CrossFit gyms teach and emphasize functional movements; they promote the Paleo diet; and they create positive, supportive communities. However, CrossFit also has serious drawbacks: for example, the metcons are random; the programming tends to over-emphasize metcons and under-emphasize strength; and the programming does not differentiate between strength novices, intermediates, and advanced trainees. Overall, I believe the drawbacks outweigh the virtues. Therefore, I do not recommend doing full-blown CrossFit (i.e. high-intensity, constantly varied metcons that include barbell movements) unless you’re training specifically for the CrossFit Games or the military (assuming the relevant military school makes you do metcon workouts). However, if you choose to do CrossFit, make sure it is strength-biased. Remember that strength largely drives performance on metcons.

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FURTHER RESOURCES

Mark Rippetoe and Andy Baker, Practical Programming for Strength Training (Third Edition)

Mark Rippetoe, “CrossFit: The Good, Bad, and the Ugly”

Mark Rippetoe, “The Fallacy of High-Rep Olympic Lifting”

Johnny Pain (a.k.a. Greyskull), “Why I Resigned my Affiliation with CrossFit”

Johnny Pain, “Eight Ways to Un-f*** Your CrossFit Gym”

Greg Everett, “Integrating the Olympic Lifts with CrossFit”

Greg Everett, “Olympic Weightlifting & Conditioning”

Greg Everett, “Plandomization: CrossFit, Periodization and Planning”

Greg Everett, “CrossFit Criteria”

Jocelyn Forest, “CrossFit to Weightlifting: Kicking the (metCon) Habit”

Michael Rutherford, “A New Way to ME Black Box”

Last revised 12/9/2014

Hypothetical Scenarios

Here is an excerpt from my upcoming e-book, the NO-MIND FITNESS Self-Mastery Guide. Here, I list only two of the six hypothetical scenarios in the e-book.

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HYPOTHETICAL SCENARIOS

The following hypothetical scenarios demand serious mental toughness and an elite positive attitude. Although I have faced adversity in my own way, I have not actually experienced the following intense, extreme situations. In comparison, my life is pretty easy. Nevertheless, I think my analysis of each situation holds true.

However, one may object, “Talk is cheap; action is everything.” That is, it’s easy to talk about or analyze these scenarios, but it’s extremely difficult to actually experience them and take the necessary action. And I would fully agree: action is everything. Nevertheless, I still think my analysis holds true. I will allow you to be the judge.

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SCENARIO ONE

You’re a 12-year-old growing up in the inner-city. Your single mother is working multiple jobs in order to make ends meet. You have not seen your father in years. Gangs, drugs, and violence proliferate in your neighborhood.

You are entering junior high (seventh grade).

You essentially have two options.

Option 1: Surrender to your circumstances. Join a gang. Sell illicit drugs. Lead a life of crime. Possibly commit violence. Eventually end up in jail. Waste your life.

Option 2: Fight for a better life. Relentlessly pursue excellence in the face of adversity. Demonstrate an elite positive attitude.

Excel in junior high and high school. Study diligently and rigorously. Get straight As or close.

In addition, find positive role models and mentors (e.g. successful lawyers, doctors, bankers, teachers, professional athletes, military service members, etc.).

In order to defend yourself, learn some form of martial arts. Work out regularly and consistently, even if it’s only calisthenics. Play only one or two sports in junior high and high school. Focus on them and excel in them.

In junior high, high school, and college, do not drink alcohol, smoke, or do illicit drugs. Do not party unless it’s good, clean fun.

Furthermore, meditate daily and read a lot on the side for your own enrichment.

Prepare rigorously for the SAT or ACT, and get a relatively high score. Apply to the best universities and liberal arts colleges. If you push yourself really hard and maximize your focus, discipline, motivation, decisiveness, consistent action, and positive self-talk, you will likely get into a top-10 university or liberal arts college. And even if you do not get into a top-10 university or liberal arts college, you will still benefit greatly from the focus, discipline, motivation, etc. that you have developed over time.

In college, continue to study diligently and rigorously. Get straight As or close. DO NOT get complacent, especially if you’re attending a “prestigious” university or college. You can always improve.

Continue to seek out positive role models and mentors.

In addition, network with students of different races, backgrounds, and social groups: intellectuals, athletes, artists, dancers, etc.

Moreover, NEVER feel sorry for yourself because of your socioeconomic background. NEVER feel inferior. Eliminate any inferiority complex. This is especially true if you attend a top university or liberal arts college that has many students from middle-class, upper-middle-class, and affluent families.

Yes, you have grown up in the inner-city. But you have persevered and overcome serious adversity. In doing so, you have developed serious mental toughness. When your college peers are freaking out about a “bad” grade on a paper or test or are gossiping about so-and-so hooking up with so-and-so, you remain unfazed. You keep things in perspective and focus on improvement, progress, and growth. You are always moving forward.

If you choose the second option, if you choose to fight for a better life and never surrender, then you are acting from a place of inner strength: mental toughness and an elite positive attitude.

Your attitude is your ultimate weapon.

With an elite positive attitude, you will not fail but succeed. You will not die or merely survive, but thrive.

“In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.” -- Navy SEAL Creed [1]

“I will never quit. I persevere and thrive on adversity… If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.” -- Navy SEAL Creed

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SCENARIO TWO

You are Pat Solitano in the film The Silver Linings Playbook [2]. You have been married for several years. Although your marriage is not perfect, you do truly love your wife.

However, one day, you return home early from work and find your wife having sex in the shower with another guy (one of your coworkers). To make matters worse, they were listening to your wedding song while they were hooking up in the shower.

You almost kill him.

You get arrested and charged with aggravated assault. You get diagnosed with bipolar disorder and sentenced to a mental institution.

While you’re living in the mental institution, your wife divorces you and files a restraining order against you. You eventually get released from the institution, and you move back in with your parents.

You essentially have two options:

Option 1: Feel sorry for yourself. Fold under pressure and emotional duress. Act like a victim. Allow your ex-wife to emotionally cripple you and sabotage your future.

Allow yourself to have a nervous breakdown. Wallow in self-despair and cry endlessly. Out of desperation, forgive your ex-wife and try to restore the relationship, even though she has long lost all respect for you.

Option 2: Fight. Refuse to surrender. Refuse to act like a victim. Harness your anger and frustration. Use it for constructive purposes, not destructive purposes. Develop self-mastery: the ability to manage, control, and direct your thoughts, emotions, actions, and habits.

Rigorously improve yourself. Meditate at least thrice per day. Work out consistently and seriously. Develop new, meaningful hobbies.

In order to tackle your bipolar disorder, take the necessary medications, meet with your psychiatrist weekly, and meditate intensively. Once again, meditation is an extremely powerful tool that will help you develop self-mastery.

As you develop self-mastery over time, your psychiatrist will likely decrease your medications.

While living with your parents, always behave properly. Demonstrate that you are 110% committed to improving yourself and developing self-mastery.

Start looking for a job, or launch your own business. Start making money and gradually accumulate savings over time. Eventually, get your own place. In time, you will be back on your feet.

Never, ever contact your ex-wife. Stay far away from her. Avoid her like the plague. Focus on rigorously improving yourself. Once you have developed self-mastery to a sufficient degree, you can date other women but make sure they are mentally healthy. Continue to improve, progress, and grow, and continue to develop self-mastery to a greater degree.

If you choose the second option, if you choose to fight and never surrender, then you are acting from a place of inner strength: mental toughness and an elite positive attitude.

Your attitude is your ultimate weapon.

With an elite positive attitude, you will not fail but succeed. You will not die or merely survive, but thrive.

“In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.” -- Navy SEAL Creed

“I will never quit. I persevere and thrive on adversity… If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.” -- Navy SEAL Creed

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Footnotes

[1] Divine, Mark. “SEAL Code: A Warrior Creed.” NavySEALs.com. Web. Accessed 30 Jan. 2014.

[2] If you’re a female reading this hypothetical scenario, you can reverse the roles: you return home early from work and find your husband having sex in the shower with another woman (one of your coworkers).

Silver Linings Playbook. Dir. David O. Russell. Perf. Bradley Cooper, Jennifer Lawrence, and Robert De Niro. Starz/ Anchor Bay, 2013. Blu-ray.

Last revised 6/29/2020