[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

foodexpenditures.jpg

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.

Get Fit: Introduction

It’s a new year, and you’re still fat.

Fret not, though; by popular request, I’m pulling together this ongoing, intermittent series to help you get in shape.

Like fitness itself, the series breaks down into two interlocking halves – exercise and nutrition. Getting fit requires both working in your favor.
Nutrition primarily determines body weight. Exercise primarily determines body composition. If you’re pear shaped, eating less can make you a smaller pear, whereas only exercise can redistribute things around.

Both parts, though, aren’t short-term commitments. How long do you have to keep exercising and eating healthfully? Well, how long do you have to keep brushing your teeth? So this series focuses on sustainable solutions, the kinds of things you can start now and still be doing happily at the end of the year – or the end of next decade.

Coming up, we kick things off on the nutrition side, with some general principles: the three golden rules of eating.

Bigger and Blacker

About three years ago, I started doing CrossFit workouts, following the free routines posted daily on the crossfit.com website. They were brief, they were intense, and they worked. I made faster progress in far less time than with anything else I had tried. I was hooked.

About two and a half years back, I started getting together with a couple of other idiots who had tried this CrossFit thing, for monthly workouts in Central Park. Misery loves company, and I quickly found I had more fun, pushed myself far harder, when working out with a group.

When the weather turned cold, we found a small gym on the Upper East Side that would let us, for ten bucks a head, use their space for our group workouts. A few more people heard about it and joined in, and they, too, made fast, significant progress. People would walk in the door unable to do a pullup, and six months later they’d be doing sets of twenty. Other clients at the gym, who over the same stretch of time might have moved up one notch on the lat pulldown machine, would leave their private trainers to work out with us instead. Then, fairly predictably, the trainers would get the owner to ask us to leave.

Lather, rinse, repeat. We lived through that find a place, grow the group, inadvertently steal clients, get kicked out cycle five times. After which, we were just bright enough to start seeing a pattern.

So, back in January of this year, we opened up a space of our own, the Black Box, just below Times Square. It was only 1500 square feet, up on the fourth floor of an old building. I cash-flowed the place myself, unsure whether it was a really dumb idea to have just opened a gym, unsure of whether anyone might actually show up.

But show up they did. And so did their friends. People would get results and brag about it, and now, ten months later and with zero advertising, we have more than a hundred members and nowhere near enough space.

My brother David very kindly took some time out of running his real estate development company to play unpaid broker, and helped find us a new space. We’re still trading lease documents back and forth, but by December 15th we’re hoping to be in our new home.

This second Black Box is nearly six times the size, and on the ground floor (which is good, as we inadvertently knocked down part of our downstairs neighbors’ ceiling in our current space with all of our jumping around). This time through, the stakes are higher. And so is the rent. I’m equally unsure whether opening this considerably larger space will turn out to be a really dumb idea.

But, as they say in CrossFit: get some, go again.

Footsy

Here’s something I don’t often admit: I was a ballerina.

Okay, technically, I was a danseur. But still.

My mother, who did masters work in dance at Stanford, enrolled me in ballet at a very young age. And I loved it. I was good at it. I danced for years, until, presumably, the fear of cooties contamination from such a female-dominated pursuit caused me to rebel.

Looking back, of course, I realize I should have stuck it out a few more years. Post-cooties, I would have been one of the very few straight guys surrounded by a swarm of lithe women in spandex.

But, anyway, I stopped. Still, to this day, I often look down and catch myself in first position. I have terminal, intractable duck feet.

About a month ago, I badly sprained my ankle. Seeing me hobbling around on crutches and air cast, a physical therapist friend pointed out that my ‘everted feet’ might be to blame. He sent me a copy of the Egoscue Method, in the hopes that fixing my post-ballet posture might save my ankle from a repeatedly sprained fate, and similarly protect my knees – the next joint to go in what appears to be a fairly standard progression.

And, well, I think he might be right. Egoscue’s theory is persuasive, and though I’ve only been doing the exercises for about a week, and so can’t yet vouch much for the results, I already feel better. I’m standing a bit more solidly, with my joints squarely aligned from my ankles up through my shoulders and neck.

His other books, Pain Free and Pain Free at Your PC also seem to have garnered rave reviews. So, if you find you’re not standing how you’d like, or if you have pain in your back, your shoulders, your knees or your wrists, they might be worth a read. I’ll post a further review after I’ve had a chance to do the exercises for another month or two. But, in the meantime, for ten bucks a pop, seems certainly worth checking out for yourself.

Merde!

DOMS

Most of the time, I no longer really get sore from working out.

Except for from workouts involving walking lunges. Enough of those, and – though they don’t seem too bad at the time – for days after, I can barely walk.

Take the deceptively simple “400m walking lunges for time”: find a track, start a stopwatch, and time how quickly you can walk in lunges around that track – 400 meters.

The last time I did this one, I was so sore the next day that I missed my subway stop. I was literally unable to stand up. I had to wait for the woman next to me to get off so that I could slide along the seat, and hoist myself by the bench-side railing.

The workout cropped up again two days ago. And, indeed, yesterday I was brutally sore. But today, for whatever reason, I’m far, far worse.

That coincided, of course, with the first time this year my office elevator has broken down. So, for a slew of meetings, about ten times so far today, I’ve had to haul myself, slowly, slowly, up and down all six flights.

Normally, I could take those six flights without even losing my breath. But, today, I reach the top (or worse, the bottom, as descending is even more excruciating) bedraggled, sweating through my shirt, and smelling vaguely like wet dog.

I’m sure the bankers I’ve been meeting can’t help but have been impressed.