Joshua Bryce Newman

"If you would not be forgotten, as soon as you are dead and rotten,
either write things worth reading, or do things worth the writing."
- Benjamin Franklin

Category: Fitness

Blue Plate Special

If the Mobile Chicken Sex post left you wanting to join CrossFit NYC, here’s your chance to do it on the cheap:

CFNYC is Bloomspot’s deal of the day until Wednesday at Midnight. One offer is already sold out, but the other has a few slots left, and will get you up and running with CrossFit at a substantial discount.

[Also, as many of you live outside of New York, and many more of you (including the New Yorkers) are far too busy and lazy to head to a gym either way, I've been experimenting with shooting iPhone videos to teach a few short workouts that you can do on your own, anywhere. They may fall short of the full CrossFit experience, though they also doubtless beat sitting on the couch as your ass slowly expands all winter long. Stay tuned.]

Mobile Chicken Sex

All chicks, male and female baby chickens, look more or less precisely the same. Yet the females grow into hens – able to lay eggs – while the males grow into roosters – no eggs, just lots of noise.

The brutal reality, then, is that breeders want to kill the roosters as young as possible, before wasting months of feed, space, and care on those unwanted birds.

Hence the chicken sexer: a professional able to divine the chicks’ genders at just a day old.

Apparently, however, chicken sexers can’t, by and large, explain how they know the gender. Instead, new chicken sexers learn their craft sitting at the side of an experienced sexer, watching the pro sort male and female, male and female, for months at a clip, until they, too, can reliably spot male or female themselves.

By now, after six years of owning CrossFit NYC, after having watched literally thousands of people learn perfect form on movements like the squat, pullup, and deadlift, I’ve begun to feel a bit like a chicken sexer of human movement.

I see someone come in the door of the gym, and even before they start working out, I can already tell that they have low back pain or shoulder pain, that they have tight hip flexors or calves, that they’re unable to squat to full depth or lock a weight out overhead.

And, of course, I notice it outside the gym, too. The difference is, if I tell one of our members at CrossFit NYC that they might want to stretch their external hip rotators, they’re usually grateful for the insight. Whereas, if I inadvertently blurt out as much to someone in my apartment building’s elevator, I get looks that put me on par with Silence of the Lambs‘ Buffalo Bill.

Still, I can’t help it. The vast majority of rotator cuff tears, blown ACLs, replaced hips – the movement injuries of modern life – could be easily avoided, with just a little time and attention spent on fixing imbalances and dysfuction before they spiral all the way to breakdown.

If any of you want to dork out, I’m happy to recommend a dozen great books on the topic. But, for most people, I now have a far simpler, faster recommendation:

The Mobility Workout of the Day.

The site’s about two months old, started when Kelly Starrett, a doctor of physical therapy in San Francisco (as well as an owner of San Francisco Crossfit, a national champion whitewater rafter and kayaker, and a generally smart and excellent guy) started shooting short videos of himself with his new iPhone.

The premise is simple: prescribing ten minutes or less of guided, high-impact stretching each day.

Whether you’re an athlete looking to maximize performance, or just a desk jockey looking to make it through the work day without your back freezing up, the Mobility WOD is a great place to start.

Besides, it’s only ten minutes. Certainly, not permanently jacking yourself up should be worth that kind of investment, no?

If you’re feeling saucy, I’d recommend starting from the beginning, with the first post, as you’ll learn a huge amount from each one, though you can also safely jump in at pretty much any point.

Stretch it out! Or don’t. But then don’t complain to me when everything hurts.

Like Bob Cratchit, but Sweaty

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According to Men’s Health, being the head trainer at CrossFit NYC’s Brooklyn location is one of “The Coolest Jobs in America“.

Of course, they’re leaving out the part where you have to work for me.

One step forward, two steps back.

Five Finger Discount

About a year ago, members started showing up at my gym wearing shoes like this:

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And my first reaction was, these guys look like assholes.

But, over time, more and more members showed up wearing them.

At the same time, I kept coming across articles on the advantages of barefoot running technique. I bought and wore my way through a pair of Nike Frees. I started reading journal articles on the underlying science of shoe-less life. I even perused the website for those crazy shoes I kept seeing, the Vibram Five Fingers.

So, this past week, when City Sports put Vibrams on sale, I swooped in and picked up a pair. Or, rather, two pairs – the KSO I’d intended to buy, and a lighter weight, indoor-only pair of Mocs, because I knew I loved these crazy Five Finger things the moment I put them on.

So, yes, now I look like an asshole. But I promise you, if they ever come out with a line of pants, I’ll at least pass on those.

[Insert "Meniscus" Joke Here]

After a month of my limping around, Jess finally shamed me into visiting an orthopedist, who confirmed that, much as I’d suspected (given my wincing at self-conducted McMurray tests), I’d torn the lateral meniscus in my right knee.

As usual, the cause of the injury is a bit short of spectacular: near as I can tell, I did it by planting my foot weirdly while carrying a box of bottled water. Though, this time, I was at least carrying that water to refill the refrigerator at CrossFit NYC, so I can say I injured myself in the gym. [That's a fair step up from my prior left-ankle disaster, which owed simply to stepping off the curb. While sober.]

At this point, there’s a reasonable chance that I can resolve the tear by rehab rather than surgery. And, if nothing else, it’s a relief to know that – unlike, say, with a partially torn LCL – any pain simply means that my knee hurts, rather than that I’m further damaging it, en route to total immobility.

It also reinforces something I’ve long considered: that a bunch of movement dysfunctions – like, in my case, walking duck-footed – aren’t simple human variations, but symptoms of muscular imbalances that predispose people to experiencing a predictable group of related injuries, again and again and again.

I’m still trying to figure this last point out, reading dorky kinesiology texts and articles on muscle fascia. But I’m convinced it’s time well spent. Otherwise, by the the upward progression, I think the next joint to go would be my hip, and from the eighty year-olds I’ve spoken with, I hear that one’s a bitch.

Semper Fi

The best thing about owning CrossFit NYC is getting to know our members. From stay-at-home moms to FBI Swat Team members, sixty-five-year-old retirees to twenty-five-year-old FDNY firefighters, I’m immensely proud of them all. They come in at all different levels of fitness. But they all work their asses off equally hard. And, slowly but surely, they all see results. By now, on balance, I’m sure they’re the fittest gym crowd in all of New York.

I’m particularly proud when any of our members take that fitness and put it to good use. Take, for example, Keith Zeier. Keith served in Iraq as a SpecOps Marine. At least until July 17th, 2006, when he was hit by an IED. The explosion took out a sizeable chunk of Keith’s quadricep, and he was told he’d never walk again without a cane.

This past weekend, however, Keith did more than just walk. He ran. For 31 straight hours. A 100 mile ultramarathon from Key Largo to Key West. He did it as a fundraiser for the Special Operations Warrior Foundation, a non-profit that provides college scholarships to children of fallen special operations personnel, and immediate financial assistance to badly injured special operators. It was a grant from the foundation that allowed his mother to travel to his bedside when he was severely wounded.

By any measure, Keith’s run has been a great success – as an example, as an inspiration, and as a real impact on the foundation’s bottom line, for which he’s raised nearly $48,000. But given the strong cause, and his even stronger effort, I hope you’ll consider donating a small amount yourself. And I also hope that you’ll watch the short video his support crew put together; if this doesn’t get you off your ass, out the door, and on your way to changing the world, I don’t know what would.

Beginner’s Mind

In California public high schools, students are exempted from gym class during the season of any school sport they play. So, my freshman year, when the winter wrestling season ended, I set out to find a spring sport, to extend my escape from dodgeball, mile runs, and the ‘sit-and-reach’.

After surveying the list, I realized golf was the obvious choice. To my parents, however, this seemed like less an obvious choice. Though only because, at that point, I’d never actually played golf before.

Undeterred, I bought a set of used golf clubs, took two lessons, and headed to the driving range. Two weeks later, I set foot on a golf course for the first time. It was the team’s qualifying round.

To this day, I still don’t know if I had potential, or if the coach just took pity on me. Either way, I ended up making the team.

This being Palo Alto – country club central, collegiate home of Tiger Woods – my teammates were serious, life-long golfers. The kind of guys that popped out as babies already holding putters and drivers. These guys were really, really good.

And I, not too surprisingly, was terrible. Four afternoons a week, all season long, I’d play a round of golf with three of my teammates, my score usually about the sum of their three.

Sure, I improved substantially. But I was always, at least compared to the rest of these guys, exceedingly, embarassingly bad. In every single tournament against other schools, mine was always the round we’d choose to drop from our total.

++

Since high school, I think I’ve played less than ten rounds of golf. But I’ve thought about my golf team stint a lot, particularly in the last year or two, as I’ve taught classes at CrossFit NYC.

CrossFit classes are, basically, a high-intensity bootcamp with weights. But part of what makes the classes so effective is that we draw on movements outside of the usual workout stuff, pulling instead from sports like gymnastics and Olympic weightlifting.

While those movements are effective, they’re also hard, and hard to learn. So, as a coach, I get to watch lots and lots of people sucking, bad.

Which has led me, increasingly, to appreciate the value of doing things at which you’re absolutely, terribly awful.

When you’re a young child, six or seven years old, your life is dominated by sucking at things. You’re learning to read, learning to ride a bike, learning to tie your shoelaces. And you’re terrible at all of it.

But, as you get older, you get better at things. You focus in on the things you do best. You keep improving. Then, one day, you’re an adult, and almost all of what you do every day is stuff that you do well.

Learning new skills, sucking like a little kid again, is a shock to the system for everyone. But I’ve learned through teaching CrossFit classes that real differences start to emerge when you see people react to that sucking.

It turns out that people have wildly different tolerances for frustration, and wildly different levels of perserverance. Some people will try a movement a few times, then give up on it. Others will stick around long after class, drilling that same movement again and again and again.

And, not surprisingly, the people willing to suck repeatedly are the ones who fastest improve. I’ve read that baseball greats Ted Williams and Joe DiMaggio took more batting practice than the rest of their teams combined. And that the same time Babe Ruth was crushing season and all-time home run records, he was similarly beating records for strike-out percentages.

The interesting thing to me, though, isn’t that a willingness to repeatedly practice hard things makes you better at those things; it’s that a willingness to repeatedly practice hard things makes you better at repeatedly practicing hard things.

Which is to say, the sort of perserverance it takes to succeed seems to be a learnable skill.

All you have to do is be willing to suck. And suck. And suck. And keep going.

Worth a Thousand Words, Part I

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Back in the 1890′s, dentist Weston A. Price became an early subscriber to National Geographic Magazine. He ordered it initially as waiting room reading for his patients, but quickly became obsessed with it himself. In particular, he couldn’t help but notice that the indigenous people featured in its photographs all had excellent teeth. Healthy, straight, excellent teeth. Whereas, his patients, and the patients in most practices in the American Dental Association (for which he chaired the research section), emphatically did not.

So, when he retired from dentistry, Price headed out around the globe, studying native cultures everywhere he could find them: Switzerland, Scotland, Alaska, Canada, New Caledonia, Fiji, Samoa, Kenya, Uganda, the Congo, Sudan, Australia, New Zealand, Peru.

And, in every case, he found that those indigenous groups were remarkably free from the diseases that then (and still now) plagued Western civilization – from cavities and impacted molars, through to allergies, asthma, heart disease, and cancer.

During the time he studied them, the younger generations of many of those cultures began to abandon their traditional diets in favor of Western foods like refined flowers and sugars, and canned goods. And, inevitably, that new-diet-eating younger generation would suddenly manifest the same ailments as the rest of the Western world. Even down to crooked teeth, which apparently are the result of jaw growth and structure – something, not surprisingly, that’s hugely driven by pre-natal and childhood diet.

To this day, research comes out constantly to support the same idea: that eating food rather than ‘food products’ has a huge impact on our health. That if we contrain our diet to unprocessed, nutrient-dense foods like meat, seafood, fruits, nuts and vegetables, we’re far, far healthier.

Problem is, that stuff is expensive. And US food policy – which heavily incentivizes production of corn and wheat to the exclusion of nearly everything else – only makes it more so. So, in short, it’s not your fault that you eat badly. It’s the US Government’s.

Or is it? Turns out, eighty years ago, people spent nearly 25% of their income on food; now, we spend barely 10%. In other words, people are quite literally no longer putting their money where there mouths are.

So what, exactly, is the above graph telling you? Basically, that your high blood pressure and your fat ass are both the result of your being a cheap bastard.

Panhellenic

I remember once hearing a talk by the conductor Michael Tilson Thomas, about how the decline of instrumental music instruction in schools inevitably led, years later, to a decrease in symphony audiences. Simply put, the people who most appreciated classical performance were usually those who had done some of it themselves.

Which seems to me particularly true in the parallel world of watching the Olympics. Prior to CrossFit, I had never tried to clean, jerk or snatch a weight, had never played on rings, parallel bars, or a pommel horse.

So, while I watched and enjoyed both the Olympic lifting and men’s gymnastics events at Athens, Sydney, and Atlanta, I didn’t until this year appreciate how really, really, holy shit I can’t believe what I’m seeing, good these guys are.

I mean seriously. It’s almost like all of these guys are Olympic-caliber athletes.

Exactly

While press for CrossFit seems to be cropping up everywhere these days (cf., the NY Times Magazine, whose piece about how ‘the superfit walk among us’ has already given Jess endless opportunities to make fun of me), it’s Gawker that deserves special recognition for summing things up way better than I can whenever people ask about the gym:

“CrossFit is an internet-based cult of fitness for psychos, itinerant preachers, ex-killers, and crazy people of all stripes.”

Sounds about right.