Monthly Archives: November 2016

But What About Rest Days?

I’ve never told anybody they need a rest day unless they are actually sick. If you are sickly, or recently injured, you may need rest. Otherwise no, you don’t need to rest.

I remember when I had dengue fever the first time. Both times it snuck on me but the first time was much worse. The initial symptom was lower back pain. I was in the early days of CrossFit at the time. What I initially thought was muscle spasms from the day’s previous workout was immediately followed by headache and high fever. Still thinking it was just the flu and deadlifts, I didn’t really know what was happening until my eyes began to hurt. Once this very odd and excruciating pain set in, I was quite certain I was encountering something outside the normal flu spectrum.

Sure enough I had contracted dengue. The subsequent two weeks were miserable with the first 3 days unbearable if it were possible. But what choice is there but to bear it? We have all had to endure things that might be difficult to talk about. I bring up a simple physical ailment, but the emotional and psychological trials people are being subjected to on a daily basis are likely substantially more difficult to deal with than a fever, eye, and bone pain.

But you are tough; that is evident by the fact that you stepped into Infiltrate and came back. You set your alarm and you get up to take on another day. You might not do it perfectly, but you never stay down. IT’S A LIFESTYLE. You don’t diet and exercise, you eat and train. I said earlier that you don’t need rest days, but you know what you do need? Mobility days, skill days, low-impact cardio days. You should train every day, and the more you can incorporate training into your lifestyle the better you will do.

I’ve had the pleasure of knowing Rich Froning and the guys down there in TN since 2012 after his first win. I’ve spent days at a time with him and have watched him train. He works out all day, every day period. I’ll tell you right now, he’s not overtrained, his competition is undertrained, and he proved it every year back in those days.

There is so much to work on, here are a few ideas to help make this a lifestyle and not something you do 3 time a week for one hour:

  • Using bath as mobility session
  • 5-7 min joint warm up in the morning before you leave house
  • Focus on carrying your belongings in proper posture (add weight if possible)
  • Sit, read, watch TV, work in hip stretch position
  • Sleep in shoulder stretch
  • Stand when able, walk when able such as on phone calls
  • Coordinate diet with goals and planning
  • Sign up for a competition or race to have something to train for
  • Set several small, one-week goals and check them off
  • Choose two recipes you’re going to try this week
  • Self assess what areas are tight or problematic then seek out exercises or stretches to address
  • And the list goes on…. I will help you if you have questions about all this.

These sort of things are what have helped me and might be able to help you too. So no, don’t take a rest day when you’re tired and beat up. Come in and work on efficiency and proper position rather than weight. Develop consistency. That’s the part people don’t see a lot of times. I used to have Jason V do 1,000 KB snatches unbroken on cardio days. Yeah, it was with the pink KB, but man he did a ton of light weight, great range of motion, low-impact cardio and felt great. He reported feeling great afterward. You have to accumulate reps. PVC, light weight, practice. Focusing on good movement and efficiency will help you in the long run.


For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


This may seem like a nuanced or insignificant perspective distinction, but I think it important. I don’t ever see myself as “overtrained.” If I can’t do something, it’s because I’m not in good enough shaped or well-equipped enough to do it. I’ll try to explain using a couple examples from my own life, but I’m sure you can relate to a time where you might have started something new, a class, a job, and it seemed like you were in way over your head, but then you got the hang of it and developed efficiency and skill, knowledge, and strength etc…. This is essentially what we’re talking about.

In two instances in my life have I had to adapt so adverse sleeping conditions. When I was 17, I slept on wood slats with only an extremely thin foam mattress for over a year. It was nearly impossible to sleep at the beginning, my body ached each day for the first week. But after that I didn’t notice it much, and I slept just as well as I ever have in any other bed. We are capable of incredible adaptation, and you have your own story.

The Bering Sea presented its own challenges. I had the fortune of setting sail on a loathsome Friday for my first time ever in the Bering Sea’s worst Winter Storm of the year. There they’re called “Winter Storms” but the same winds in the Atlantic are called Hurricanes. Simply learning to walk and eat in these tumultuous conditions was enough to make me rethink my life choices. But on the boat, you have no choices really and so you work two separate 8-hour shifts every day 7 days a week until the boat is full. Unfortunately for me, that was over 40 days for the first trip, without seeing light or land. And not a good way to spend Christmas in the depressing, dark, dank, dismal, dungy, den on a Bering Sea Fishing Vessel.

Most vomit and continue to work through the first few days, and then you gain your sea legs. And then you get the hang of it and you don’t notice the waves as much as you seem to ride them with some preternatural awareness about when and where the next ebb or flow will come. You don’t become comfortable with the cold (that’s a myth), but you learn not to mind as much. You begin to talk like a Pirate. Many other lessons are learned in conditions such as those, but the same truth remains: What started out as nearly impossible, and what I might have quit in other circumstances, I was faced with one option, and your body adapted.

If you can’t lift or workout every day then you are not overtrained, you are undertrained. You can either give into the fatigue, or you can soak in epsom salt, tape your hands, spend time stretching, take your fish oil and get it done. Even if you can’t make it in every day, there’s no reason you can’t do a 10 minute stretching or bodyweight routing. Don’t start with the excuses; I’ve heard them all and probably used them too. Speaking of stretching, yoga will be moved to Monday nights at 7. I hope this will be a better time for people!

Tomorrow we will talk about skill work, mobility work, recovery cardio work so that you don’t have to listen to the haters telling you that you need a rest day because you don’t. I’ve already taken enough rest days for the rest of my life.

Don’t let muscle soreness or tightness keep you from coming in. Double down.

3 Rounds:
Run 400 w Wall Ball 20/14
15 Wall Ball Shots
10 Wall Ball Push Ups

Nutrition Rant

One thing I’ve found in my journey (I will be speaking about my own experiences) through nutrition is that if  you stick to good nutrition, then you don’t have to think of your Friday night splurge as “cheat.” You think of it as a “reward meal.” Not only that, but it’s true that more pleasure can be derived from ice cream once a week than it can if you have it every night. This may seem like a small difference in perspective, but I think it’s an important distinction.

Have you ever purposely limited yourself in the number of times you listen to your favorite song because you don’t want to get sick of it? Maybe not, but same concept. The battle for nutrition is fought in the head. If food is a drug for you, then think about what result you’re actually trying to get, and from there decide what type of food would best accomplish your stated goals. If I eat junk because I think it will fulfill some need in me, I should take a real look at whether or not it fulfills or falls short of the intended result.

Another way to think about it is if I resort to junk food, alcohol, or anything else to find comfort from stress, a lot of times I actually exacerbate the problem. In our day of microwave ovens and “Insta”gram, it’s the old battle between instant and delayed gratification. Some are so good at going to school, or workout out consistently in the gym, or any other positive thing but might have a problem in another area. The best thing to do is to take an objective look (data) about the situation, make a determination on the right course of action, make a plan, and then follow through.

After you change your mind about food, see it as fuel, and understand you actually feel better when you eat better both emotionally and physically, then your actions begin to change. Simply trying to change our outward actions and habits rarely works in the long run. Change your mind, then act. Get rid of sugar. Get rid of grains. Meal prep and be intentional at the grocery store. Get sweet potatoes, learn to use a crockpot (this secret will save you time and make amazing meals), learn to love eggs, coconut oil, nuts, seeds, veggies, lean meats, and bacon. Then, don’t deviate. Yes, it’s hard at work when people bring donuts. If you’re prepared with meals and snacks then you have an alternative. Much easier to pass on a donut if I have a bag of almonds, apples, and beef jerky ready made in the right proportions.

But at the end of the day, yeah, it’s kind of hard. It takes discipline. If it were easy, we wouldn’t have an epidemic in America. Quit feeling sorry for yourself. Throughout the week when you think of something you want (for me it’s an Ice Cream Snickers) just write it down and then on Friday or whatever day you decide to be your reward day, look at your list and have at it, just make sure it doesn’t stay in the house after that day.

Supplements help tremendously. They are “supplements” and aren’t intended to be your nutritional staple. Yesterday I spoke about how I use SFH. People usually ask me what supplements they should take. And depending on the person and their goals, the answer will somewhat depend. However, there are some great rules of thumb which I’ll share with you. Below is my personal list of supplements in basic order of importance.

1) Fish Oil/Vitamin D

2) Protein Supplement (as it’s hard to get enough in a regular diet)

3) BCAA – Branch Chain Amino Acids: the building blocks of muscle

4) Pre Workout

5) Glutamine

6) Creatine

The good news is that things like SFH Recovery and Fit Aid have a lot of these in them. For me depending on my level of commitment will depend on what supplements I take, but I always take 1-3 as they are so important. SFH Fuel is my go-to meal replacement shake and also does great as a creamer for coffee. SFH Pure Natural is not only a perfect pure whey protein with only 3 ingredients, it’s also great for baking if you’re into that! BCAAs with a small meal is a great way to fuel your muscles while still being able to drop unwanted fat, and again, BCAAs are found in a lot of SFH products. We will be making an SFH order by the end of this week so be sure to check them out! You’ll get 10% off preorder. Check out their website here to see their product line.

Goals are still out there and we have about 6 weeks left. How are you doing? Time to pick them back up if you’ve left them out. Send your partner an email; don’t be a bad partner. I am happy to report that I accomplished one of my major goals in fitness last week with the successful weight cut and subsequent performance taking first place in my first Submission Grappling Tournament. Steve also won his division, and Jacob got 3rd in the expert level. I’m not sure how Joe finished, but a great time was had by all.

Even if you have missed your weekly goals, part of being a big boy is getting up after past failures. So starting today, take some actions steps to refocus on accomplishing those stated goals.

Speaking of nutrition, please join us this Saturday at 5pm for a Pitch In Thanksgiving meal! People are bringing all sorts of sides and desserts. It doesn’t have to be traditional Thanksgiving food but of course it can be. Carrie has been so kind so as to allow use of her stove for anyone who might need to cook something up fresh. I heard rumors of patacones. There will also be deer on the 4th floor grill. Indoor cornhole, darts, and other activities as well!

Workout, finally, TLDR:

E2M for 6 rounds 8 goblet or double KB front squat. Should be difficult.


Death by burpees to a 45 lb plate with full hip/knee extension:

  • 1 burpee during first minute
  • 2 burpees during second minute
  • 3 in third, etc.

16 min cap.

SFH Order Going on soon

At the risk of sounding like a salesman (my worst nightmare), I use SFH. I use the fish oil every day and Recovery after workouts. When I’m really dialing in my own training, I use Recovery, Pure, Fuel, and Push. For me, SFH is the purest, cleanest, most transparent company with the absolute best products I’ve tried. I used SFH during the two years leading up to qualifying for the CrossFit Games in 2014 and again I got on the entire regimen (not just the fish oil and Recovery) when I decided to take training for this past weekend’s submission grappling tournament to the next level.

I share this with you because it’s a product I have used extensively and have no problem vouching for. Kendra will be in Tuesday evening for all classes to talk to you about their products and how they can help you achieve lasting wellness.

Some of the people that you see at Infiltrate that have been making some amazing transformations like Natalie Macy, Russ Dartis, Megan Thomas, Joe Kukolla, Lauren Aguilar, and several others will tell you that nutrition is the bottom of the pyramid when it comes body composition. This is health and wellness 101.

So, if you’re looking for a meal replacement shake, there’s Fuel. If you’re looking for pre workout there’s Push, post workout Recovery, supplemental protein is Pure, or fish oil and more, I don’t think there is a better option for SFH. They’ve added more to their line that I haven’t tried yet as well.

Also, keep in mind, if you bring a friend this weekend to our open workout at 11am this Saturday and your friend signs up, you’ll get a free SFH product. Double win. Workout with a friend and get an awesome product to try out.

So come visit us in the evening for some samples and we’ll be putting in a pre-order where you can receive 10% off cost!



Handstand work/TTB technique/Rope Climb technique

20 min AMRAP:
1 Rope Climb in North Room (may need to stager start)
5 Handstand Push ups in garage (set up pound pads)
10 TTB in North Room

The jog back and forth between spaces is intended for the workout.


Every 2 minutes, for 6 minutes (3 sets):
SOTS press x 5 reps (may need to use PVC)

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 3 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for 3 reps)

Build over the course of the three sets.


1 RM Snatch

Join us tonight! UFC 205

Tonight, join us for UFC 205 at Eileen Bergin’s house! Just bring a side, drink, or dessert to share! Doesn’t have to be anything fancy, veggie tray is always easy. Check the Facebook event for what people have already promised to bring. I’ve got pulled pork, Eileen has coleslaw to go with it!

Also, Jacob, Jared, Joe, and Stephen will be competing at the Extreme Grappling Open (EGO) this afternoon. Single-elimination tournament with a potential for a lot of matches. We are actually all competing in two tournaments, the first one will be in our respective weight classes and divisions, the second is the “Absolute Tournament” where there are no weight classes. Please feel free to swing by and say hello. It’s being held over by the airport: 5251 Kentucky Ave, Indianapolis, 46221.

Workout today will be decided by the coach and class!


Happy Veteran’s Day

1RM Thruster

Thrusters 95/65
Pull Ups

Weigh ins for Jared, Steve, Joe, and Jacob are tonight. Fights tomorrow. I’ll have a better idea of times after weigh ins, but it will likely be afternoon for any who wanted to come by. There will be a lot of action so feel free to stop by and say hello. Tournament is by the airport: 5251 Kentucky Ave Indianapolis, IN 46221. I plan on bringing by pulled pork to Eileen’s after the tournament for UFC 205! See event below!


1 RM Push Jerk

then Secret Service Snatch Test (workout is posted in TotalWOD for record keeping)

10 min AMRAP:

KB Snatches 53/35#

KB snatch resembles a swing at the bottom. It should not be returned to the ground between reps, only between sets.

Screen Shot 2014-10-28 at 9.22.41 PM

1RM Back Squat!

We have about 7 weeks to accomplish our goals. Check with your partner, make an honest assessment of your progress and motivation, and then make a small action step to get or keep the ball rolling.

1 RM Back Squat

Row 1000
100 step lunges

(Stand all the way up between each rep.