Michael FitzGerald on What Metrics Actually Matter for Performance in CrossFit

Michael FitzGerald

Michael Jordan had Phil Jackson and Tim Grover.
Muhammad Ali had Angelo Dundee.
Michael Jackson worked with Seth Riggs.

Many of the greatest performers of all time in sports, business and entertainment got where they are not only from talent and work ethic – but also from their training with a coach who was able to guide them on their journey.

As someone who coaches athletes myself, I obviously see the value in coaching, and Michael FitzGerald has been my “coaching” coach.

I originally reached out to Michael a few years ago when he first offered a “program design mentorship” on his blog, and we worked together for almost a year. I would design a program for a theoretical situation (critique Spencer Hendel’s training, write a program for Chris Spealler, etc.), then he would tell me what made sense about my designs and what didn’t.

From there, Michael started coaching me as an athlete, which, on my end, is a continued learning to see how he designs programs, how he targets specific adaptations, how he waves volume and intensity, and other nerdy, meta things.

In this interview, we get into some of the nitty gritty aspects of program design for CrossFit performance as well as some of the psychological barriers that can limit athletes from achieving their top performance.

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Learn More About Michael & Optimum Performance Training – Calgary

Show Notes

  • [0:30] Introduction
  • [4:01] Creating new training protocols for the sport of Fitness
  • [11:44] How has training for the Sport of Fitness changed over the years?
  • [17:41] What metrics matter for CrossFit performance specifically?
  • [21:04] How do you train high level repeatability?
  • [28:37] The ins and outs of testing repeatability and high level fitness
  • [50:25] How do you get buy in from athletes that want to compete and are used to more traditional programming/testing?
  • [55:00] How do you deal with the psychological barriers athletes create when testing?

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Elisabeth Akinwale on Mental Toughness in Competition and How to Coach like a Social Worker

Elisabeth Akinwale

In addition to being a five times CrossFit Games competitor (2011, 2012, 2013, 2014, 2015) with two top ten finishes, Elisabeth Akinwale is a mother and a former social worker.

Elisabeth is very self-aware and articulate about her experiences competing, coaching (in her new role as head coach at Brick Chicago) and balancing priorities in her life.

She has a lot of insight into the mental edge of competition (it's not just always about pushing harder) as well as the psychology behind motivation, accountability and game day performance.

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Learn More About Elisabeth

Show Notes

  • [0:00] Introduction
  • [1:02] New life as Head Coach at Brick Chicago
  • [4:21] Working with Chad Vaughn
  • [7:28] How do you deal with the mental chatter?
  • [10:47] Do you purposely attempt to detach from performance with outcome?
  • [14:24] Do you have a mindfulness practice?
  • [21:31] Background as a social worker and application of those skills within the coaching setting.
  • [31:24] What does your conditioning look like right now?
  • [38:37] The glamor of being a professional athlete may not be what you think it is.
  • [41:21] Where do people go to find out more information on Brick Chicago and your seminars?

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Why Training Harder Doesn’t Necessarily Mean Training Better

Alex Nettey & Ashley Jordan

If you start taking a look at fitness celebrities on social media, their timelines are full of inspirational quotes.

There's all kinds of stuff out there about pushing harder, never quitting, never backing down, and not making excuses.

While having grit and a willingness to endure short-term pain for long-term progress are both essential for people looking to achieve maximum results in fitness and in competition, like most things, there is a pendulum that can swing too far.

Many highly motivated people – including both CrossFit competitors and Type A professionals – really want to improve.

They want to push hard.

They want to get results.

If a bit of extra work, time and suffering will get them to their goals faster, they want to take that extra step.

However, there's often a disconnect and an assumption that, in order to get better results, they need to just keep pushing harder.

In most of these people, there's no shortage of a willingness to suffer or a willingness to do additional work in the gym.

However, adaptation over the long-term is much more complicated than this.

Improving in the gym is not a linear process, and going harder in training day-to-day does not necessarily mean that your overall progress will improve. Adding five pounds to your working sets on your back squat today doesn't mean that your max will improve when you test it next. And, especially for competitors, it doesn't mean that you're going to perform at a higher level when you step out onto the field for your next event.

Over the last few months, we've been hosting group training events at SLSC that have been attended by some very high level athletes – folks who have competed individually at the CrossFit Games for multiple years, top ten Regionals finishers, multiple year affiliate team members, and folks who are consistently in the top 200 in the Open in their region.

As we've hosted these sessions, we've heard feedback from people who are surprised that the athletes at the next level up from them aren't killing themselves on a day-to-day basis. They're doing the same type of training – just with more weight, better times, better movement, and better recovery. They still take their two minute rest between sets of back squats. They still have good lifts and bad lifts.

It's not about pushing more during training – it's about progress over time, maximizing your own potential, and showing up to compete on game day.

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Show Notes

  • [0:00] Introduction
  • [4:45] What is the biggest mistake being made by competitors in terms of going too hard?
  • [7:33] What do you want to see from athletes and what mentality do they need to do day-to-day?
  • [16:18] Does training in a group allow you to push yourself harder?
  • [22:34] It's not that you shouldn't push hard, you should do it when it's appropriate.
  • [25:28] As a coach, how do you address an athlete going too hard?
  • [30:00] For a competitor, when DO they need to be going harder?

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Mike Kesthely of Dynamic Nutrition

Mike Kesthely

Back in 2013, Mike Kesthely effectively closed Dynamic Nutrition down. He had consulted with several CrossFit Games level athletes on their nutrition and had lead nutrition seminars for OPEX (formerly OPT). However, his full-time job as a firefighter and the pending birth of his second child caused him to reevaluate his priorities.

Fast forward a few years, and Dynamic Nutrition has risen from the ashes. By bringing Jason Phillips onboard, Mike has re-energized his company and has expanded into supplementation, seminars, and group coaching in addition to the one-on-one consulting that he has always done.

He's still working with CrossFit Games athletes and he's still obsessively researching best practices in nutrition.

In this interview, learn how Mike runs his company (despite hating the business-side of things), how Mike sifts through the endless stream of information to provide the best coaching he can to his clients, and how he works with the best fitness athletes in the world on both a tactical and a strategic level.

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Learn More About Mike & Dynamic Nutrition

Resources Mentioned

Show Notes

  • [0:14] Introduction of Mike Kesthely of Dynamic Nutrition
  • [7:30] Saving Dynamic Nutrition from death
  • [14:50] When did your mindset change towards keeping Dynamic Nutrition going?
  • [16:44] How do you make it work, being a fire fighter and running a business?
  • [22:05] What do you do for yourself to manage stress?
  • [26:14] Do you practice any mindfulness practices?
  • [28:34] You seem obsessive with your research, Why?
  • [35:07] How do you manage using PubMed?
  • [40:20] What is your framework for looking at the stresses people apply to themselves?
  • [43:49] How do you track stress with clients?
  • [53:59] How do you handle athletes that possibly have issues caused by stress/over-training/over-reaching?
  • [1:00:00] Let's talk supplements.
  • [1:18:00] Wrap up and information on seminar in Chicago, IL.

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Ben Crookston, CEO of Train Heroic

Ben Crookston

Starting a business from nothing is brutal. Getting anyone to pay attention to you in the first place, then to part with cash for some product they've never heard of, then to deliver on that product is crushingly difficult.

Also, getting anyone to believe in you and work for you or invest money into your schemes is equally difficult.

Ben Crookston of Train Heroic has spent the last few years doing all of these things – and doing them successfully.

A few years back, Ben, Josh (one of the co-founders of Train Heroic) and I would travel deep into Southern Illinois on weekends and give continuing education seminars to high school teachers – sort of as a starting point for marketing Train Heroic.

Josh would always sleep on the floor in our hotel because he's a freak.

Now, Train Heroic is probably best known within the CrossFit community for The Barbell WOD. This is where Dave Spitz of Cal Strength shares programming for weightlifting with the intention of getting CrossFit athletes exposure to some true progression in their snatch and clean & jerk.

Train Heroic originally started as a more prescriptive entity – giving pre-packaged programming and coaching to high school and college sports teams that needed it. However, over the course of their development, they realized that they had more power as a platform for coaches to share their programming and philosophy than as an entity prescribing reps and sets from above.

Now, coaches can develop their program in the Train Heroic marketplace, and athletes can receive coaching and programming from some of the top names in the business for a monthly fee.

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Learn More About Ben & Train Heroic

Show Notes

  • [1:16] Why did Ben start Train Heroic and what is it?
  • [4:18] Who is Ben Crookston?
  • [9:33] How Ben handles people that are not internally motivated.
  • [13:26] Techniques Ben uses to make goals clear and help people understand what they actually want.
  • [18:21] How Ben differentiates between outcome goals and actions goals.
  • [21:02] Ben talks about where Train Heroic started and where it is going.
  • [25:45] Who are some of the coaches offering programming on Train Heroic?
  • [27:30] Ben explains what creating and developing at start-up is like.
  • [34:26] How Ben got people to invest in his start up?
  • [38:10] Ben explains what it's like running a start-up and how's the work/life balance?
  • [43:40] What books are you reading and what sources do you pull frameworks from?
  • [49:26] What's next for Train Heroic?

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Why are you training?

Todd Nief

In this episode, Todd & Paul discuss the five "whys" of training.

At SLSC, we see a lot of people with a lot of different goals. Some are motivated primarily by aesthetics – they want to look good with their shirt off. Others are motivated by long-term health – they got some scary blood results back from their doctor or they have kids and want to be healthy long-term as their children grow up. There's also people who want to find their maximum physical potential in sport – whether that's in CrossFit or in something like distance running or rugby. And, to be completely honest, a lot of people have mixed goals or haven't fully investigated what they want. They may say that they want to lift more weight and get better over time, but they really want to look a certain way at the pool.

Each of these goals is equally valid. There's no value judgment on someone's "why" behind training.

However, the best practices for each of these goals is different.

We see a lot of confusion and conflation surrounding the way that people train for competition, the way people train for aesthetics, and the way people train for health.

There's a lot of information and advice floating around, a lot of which is being misapplied to people with different goals. A bodybuilding stage prep diet is a great way to get super lean for a competition, but a horrible way to prepare for a CrossFit competition or to lose weight for long-term health and wellness. A lactate endurance protocol is a great way to peak for a CrossFit competition, but is a horrible way to develop every day fitness for an over-stressed office worker.

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Liz Yerly of Chicago Recovery Room on Injury Prevention and Recovery for Athletes

Liz Yerly

This is the first interview that we've done for the South Loop Strength & Conditioning podcast, and our guest is Liz Yerly of The Chicago Recovery Room.

Liz has a plethora of letters after her name: MPT (Master of Physical Therapy), ATC (Certified Athletic Trainer), LMT (Licensed Massage Therapist) & CSCS (Certified Strength & Conditioning Specialist). While certifications don't necessarily mean much in the grand scheme of things, her devotion to continuing education gives her a unique perspective on both treating injured athletes and helping people maximize their performance.

Liz works as a physical therapist and also has relationships with local CrossFit gyms, the Association of Volleyball Professionals and the Chicago Performing Arts Team.

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Learn More About Liz & The Chicago Recovery Room

Resources Mentioned

Other links – Liz sent over a few more resources after the fact



Continuing Education

Show Notes

  • Difference in licensure between physical therapy, athletic training and massage therapy
  • What kind of clients are treated by the Recovery Room?
  • What is the relationship between recovery and soreness? What role does lymph play?
  • What's the deal with the ice controversy? Does contrast therapy change this at all?
  • When should active recovery be used and how much is too much?
  • Is there a reliable way to measure recovery – like HRV (heart rate variability)?
  • What can people accomplish through self-care (foam rolling, stretching) and when should they get treated?
  • How can you differentiate between mobility issues and motor control issues?
  • How much can psychosomatic effects add to chronic pain issues?
  • How can people differentiate between "pain" and "discomfort" when training?
  • What are some things to consider when balancing training and recovery for long-term athletic development?
  • How do you convince motivated, Type A people that it's ok to take time off from training?
  • What type of continuing education do you find valuable?

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