Catalyst Fitness

Run 101

One year ago last weekend, I faced my first 5k run.

5k runs had popped up on CrossFit.com before, of course, but I'd always found an excuse to skip.  The lizard brain was in full effect: I was still considering more Powerlifting meets, and was scared to drop weight.  Realistically, I was just scared to fail, even if failure would be private.  I would know.

I had the accoutrements of a runner: Christmas gifts from my sister (a real runner,) or little things I'd picked up along the way, to be ready for the "someday" when I'd finally do a 5k run. I had no idea what to expect, but I tentatively set a goal of 30 minutes to finish. I Google-mapped out different 5k options.  I timed my meals all day (on a Sunday!,) checked with my wife a hundred times (are you sure you don't need me to re-hinge the cupboards today? Re-gravel the driveway? Check the shingles?) and finally set out.  I told myself to go slow.  At the turnaround, I knew I'd finish: I had to get home, after all.  I walked a lot of the way back (there's a massive hill, about a mile long, at a grade of 6-12 degrees.)  But I finished, just over 30 minutes.  I was happy.  And sore.

Training for last year's Ontario CrossFit Challenge, I was running 400m and 800m pretty regularly.  I wasn't a better runner: I was still very up-and-down, with a long stride and a huge shock to absorb on every step.  I'd finish runs exhausted, but just try to gut-out the lifts anyway.  But when my quads started seizing during training runs, I started to worry: my legs would go numb, and the VMO (largest quadriceps muscle) would fire uncontrollably, as if it were attached to a car battery. I couldn't get my thighs to shut off.  I DNF two workouts that I should have dominated. 

Despite my years of training and coaching and study, I had missed something very simple: running is a skill.  Like cleans and jerks and deadlifts and pullups.  Technique matters.

After the Ontario CrossFit Challenge, I booked some private personal training sessions with Mike.  His words: "You run like a hockey player."  I was leaning back, with a heel strike way in front of my torso.  He videotaped my runs and showed me; I was shocked.  We practiced the POSE method three times, on the hot asphalt of the Industrial Park.  First, I could hold my position for about four or five strides; then for a hundred metres; and slowly, over an entire 400m sprint.  In July, I ran sub-25:00 at midnight, carrying a beer in my gut.  I didn't win, not by a long shot (Beharriell shot by me around the 2k mark - he was already on his way back!) but it was a PR, and I knew I was onto something. My 800m times went from 3:45 to 2:55.  My 400m times, even in the middle of a tough WOD, still dropped to 1:20s. 

How many runners, I wonder, run for 20 years without a coach?  How many read about running, follow the sport, watch the Boston Marathon...and never have their stride assessed? How many New Year's Resolutions die on the cold pavement on January 3rd out of pain and frustration?

Beginner's running groups in the Sault have always served a very important function: develop a running habit.  Cough up some running germs, and let the running itch slowly kindle.  Hope that the passion of the coach is infectious (and usually, at least a few would become runners for life.)  But others became immunized: they'd tried it, found it painful, and given up forever.  If your only exposure to something is painful and frustrating, after all, why would you continue? 

It's now very obvious to us that technique coaching is critical for beginners.  If we can make running easier, 'softer,' virtually pain-free......and you can get better, faster......you're more likely to continue forever. Maybe...you'll like running?  It's not too much to ask.

We all need coaches.  The more elite the athlete, the more it's expected they have a coach. But it's absolutely critical to use a coach when you're a beginner (or a second-time starter.)  Let's do this right.

We've been hosting "Mondays With Mike" - part one and part two have already been published - to help folks learn to run better.  Now he's making himself even more available to help: we'll be starting a morning group for beginners AND an evening group for beginners on March 9.  You can sign up below. It's definitely the best running experience we've ever offered:

On-the-fly running coaching (he's out there with you!)

Whiteboard instruction pre- and post-run

Nutritional advice

Group runs (critical to building a habit)

8-week running program

When you're done, you'll run 5k.  You'll love it.

Tuesdays and Thursdays with the coach, Saturdays with the group.

7am Group - readers of this blog: sign up online before March 1 and get 10% off!

7pm Group - readers of this blog: sign up online before March 1 and get 10% off!

Mondays With Mike #2

Mike's beginner running group is unlike any other: coaching in skills, homework, group runs...you'll be a safer, better runner, and reach your goals faster.

Thursday Night Betty

On any given Monday morning, Betty will be 10 minutes early for work.  The kids squared away, husband off to his job, Betty organizes her week.  On Tuesday, Betty may add a little flair to her day with a different hairdo, or flavour in her coffee.  Wednesday, she may bring a new, exotic fruit in her lunch.....

But Thursday nights, Betty goes out.

Out of the house.  Out of her do-it-all role.  Out of her cold-creamed skin.

On Thursdays, Betty puts on her 'goin'-out shoes,' checks her outfit, texts her friends, and leaves.  Her peers will be scattered among various clubs and other evening hotspots, but not Betty.  Betty's "goin'-out shoes" have very low heels instead of the high variety.  Her outfit is tight, but functional, not frilly.  And she'll be movin', all right, but not shakin': her dance will be the ballet of the box squat; her bar of choice will have sharp knurling.

This is not what the average woman does.  The average woman stays home on Thursdays, because that's when Desperate Housewives is on. The average woman folds into her couch, waiting for the perfect commercial opportunity to make the popcorn.  And that's too bad, because real inspiration won't be on CBS tonight.  Mama won't find fulfillment in that bathroom makeover after all.  Self-improvement won't be in the Victoria's Secret catalogue this month, and nobody's going to care that she did 32 reps on the hydraulic pec deck at the  'health club' circuit today.

Average women don't pick up 250 pounds off the ground.  But they could.  Do you think those women get osteoporosis? 

Average women don't drip sweat in a group with a coach.  But they could.  Do you think those women beam with pride after their workouts?

Average women don't chalk up; don't drop down; don't jump over.  But they could.  Do you think those women feel strong?  Confident? Powerful? 

I think every woman is born with a bit of Betty somewhere inside. The female of the species, after all, is usually the protector of the brood.  She's capable of not just placation, but power.  And pride. 

Barbell Bettys is definitely a group for women: it's very social, very upbeat, very friendly.  The Bettys meet up outside the gym.  They stay friends.  They post on facebook and take pictures and clap and cheer.  But they're also challenging the stereotypical "woman's workout": there are no triceps kickbacks, no pink-covered dumbbells, no checking of headbands in the mirror to make sure the lululemon logo is just so.  

The growth of our Bettys Club has been fantastic.  Its popularity is 100% due to its amazing members: they hound their friends to join.  They host Betty parties.  They laud one another on facebook.  And now, to better accommodate both veterans and Baby Bettys, we're going to add a bit of structure, Betty-style.

Monday evenings, we'll host a more advanced Barbell Bettys group, focusing on OLY lifts (cleans, jerks, snatches,) and also on more advanced skill training (double-unders, muscle-ups, kipping, etc.)  You'll have to qualify to join the group (it's not too painful, and it's not based on how much you can lift, but on your ability to demonstrate technique.) 

Thursday evenings, we'll welcome the new gals.  They'll get all the basics that make Bettys famous: deadlifts, squats, presses, and the like.  They'll become True Bettys, and one day they'll grow up into
the type of woman that makes us most proud: the strong type.

Before we start this new era on February 23, we'll host an opportunity to earn a spot as a Level II Betty (the 'Bar' Exam.  C'mon, it's funny!)  If you're smooth and proficient in your lifts, you won't have a problem.  If you'd rather continue to focus on the more general skills, that's fine; even the best lifters in the world take it all back to the drawing board many times.  After all, if we don't find  you the best fit, you're not getting best value for your training time.  This way, we can keep making even better Bettys.  See you on the 23rd!

Pre-register for Level 1 Barbell Bettys: Thursdays at 7pm at the Park

Pre-register for Level 2 Barbell Bettys: Mondays at 7pm at the Park (must pass the 'bar' exam first!)

Youth Holiday Speed and Power Camps!

This Christmas, give your kid something you can't fit in a stocking: speed. Give them more prowess at sports; give them an athletic boost. Give them a two-step head start.

This year, if you're under 19, you have an amazing opportunity to improve POWER and SPEED while your opponents (and maybe, parents) are getting fat. One hour per day for five days, you'll train your heart out with Mike Watson at the Park. You'll jump, you'll throw, you'll push and pull and carry. You'll emerge from the five-day cocoon as a more powerful athlete in every way.

You'll learn:

Proper running technique (POSE posture and stride method)

Introduction to weightlifting (using appropriate loads for each age group,)

Anaerobic capacity (HIIT) workouts

Core Strength - Acceleration - Mobility - Foot Speed

YOUTH SPEED AND POWER DEVELOPMENT CAMP

DECEMBER 28 - JANUARY 1 - INDUSTRIAL PARK LOCATION

10am - Boys Aged 10-13

11am - Girls Aged 10-13

1pm - Men Aged 14-19

2pm - Women Aged 14-19

FEES:

$50 - first participant

$45 - second child (sibling only)

(we reserve the right to combine classes if necessary.)

REGISTRATION: 256-1344!

Barbell Bettys - A Letter From Coach Tyler

Week 1, I stood in front of 15 ladies and gave them the kind of speech I would give my football team before the season.  “Commitment, ladies. I need you to commit yourself for 6 weeks.”  As they raised their eyebrows and swapped recipe secrets during my speech, I could tell they had no idea what they were about to put themselves through.  I had to get them focused on our main goal, which was a conveniently-timed Power Lifting meet on Virtualmeet.net, and not the fact that they would be telling the guys in the gym to, “Get out of the cage, I gotta squat.”  After repeating the word commitment over and over like a bad used car sale radio commercial, they started to see how serious and passionate I was about this 6 week pilgrimage. 

      Before they even touched a weight, they had to buy into being a Barbell Betty.  A strong, but still beautiful, Betty.  I knew the buy in wasn’t going to be easy for some ladies, especially after what I was about to tell them next. “No cardio”.  Gasp!  It was like I told them there was a 2 for 1 sale on diamonds.  They were shocked.   I was shocked they all stayed.  This was good.  They wanted to be stronger and this was the next step.

                The passion of lifting grew like wildfire throughout the ferocious 15.  Scattered throughout those 15 were leaders, motivators, swearers and skeptics, all working together towards a common goal. They were out of their comfort zones, becoming a team, and seeing progress. But more importantly, they were doing. 

                It wasn’t easy.  Ladies walking in sore, unable to squat but not wanting to sit out and squatting anyway!  Ladies getting their very first box jump! Ladies box jumping on a 29 inch box!  Belting up!  Squatting with the big scary red plates after 2 weeks!  Ladies actually FAILING on squats and bench and living to tell about it!  Jumping squats with a bar on their back!  After failing, screaming out ONE MORE SET! Lets go up 5 more pounds! It wasn’t easy.

                Now I don’t have kids, but on meet day, I felt like a proud father with his video camera sitting in the first row watching their first recital.  Only thing was this recital had a little less glitter and didn’t take place in a magical forest.  I saw a 310 deadlift, multiple 100+ bench presses and , squats so low with 200lbs you would have thought the plates were Styrofoam.   I saw ladies helping each other with form, taking plates off and putting plates on for one another.  I saw ladies have 25lb PR’s in their deadlift.  I saw ladies really, really mad they couldn’t lift a certain weight and try until we had to kick them out of the gym. 

                Thank you, ladies.  Thank you for committing to a rough 6 weeks.  I was so proud of all of you and I am grateful to have had the opportunity to coach you.  Your success was a direct reflection of your attitude, so keep it up!  You are strong, you are beautiful. 

Barbell Ken aka. Coach Tyler

Return Of The Betty

"I am strong. I am beautiful."

This was the mantra given to 17 women in our Barbell Bettys group on October 5. What started as a private instructional group for women on the ways of the barbell has turned into a loud scrum. Every Monday and Thursday night, women do the unthinkable:

They put chalk on their hands.

They lift weights that aren't even pink.

They - on purpose! - sometimes sweat. Right through their t-shirts!

And get this: they don't even wear gloves!

Yes, there are strong ribbons of femininity running through those layers of concrete: headbands, knee socks, lululemon. Stretchy pants and pink shoelaces come crashing up against loud music, yelling, and personal best deadlifts.

If women need anything in life, it's strength. This is true whether we prefer it to be, or not. To further paraphrase Coach Rip: Strong is why we are here.

Men are naturally stronger. But you've heard the old joke, right? About Grace Kelly doing everything Fred Astaire could do, but backwards and in high heels? Well, here's the thing, gentlemen: while you're thinking, "Gotta get this PR. Gotta crank. C'mon, grip and rip, baby!" a woman has to also think, "Would my grandma tell me not to lift weights? How does my butt look while I'm deadlifting? Is my hair going to fall in my eyes while that bar's going overhead? Is my boyfriend going to make fun of me again tonight? Are my muscles going to look too prominent? Should I care? What if I get calluses from this? Will I have to do the 'full shower' before returning to work, or can I get away without redoing my hair?"

All this, while lifting stuff that most men wouldn't attempt. In the last month, we've had a 300 deadlift; we've had a 185lbs back squat for 3 reps; we've had bench presses over 130lbs. Soon, the Bettys will be throwing Cleans around; bouncing Snatches off the platforms; locking Jerks overhead. Soon, they'll compete in their first Powerlifting Meet, live and on a world stage.

Further reading: One Woman's Request (CrossFit Watertown, by Lisbeth Darsh)

The Return of Strong Women (Catalyst Gym, Coach Coop)

Primal Strength Training for Women (Mark's Daily Apple)

6 Weeks - Mondays at 7pm - Park location - Starts November 16

$80 - Members; $125 - Non-members (includes membership for the length of the course)

To register: 256-1344

New Catalyst Teens Groups!

We've just finished our first six-week session of Catalyst Teens.  It's been more than we bargained for.  We though, "we'll take these kids in, show them how to move better, give them a couple of tough workouts, and then do it again after Christmas, maybe."

Instead, we got a full group, plus a waiting list.  We got effort and intensity to match the Adult group (and sometimes, more noise than the older CrossFitters...) We got inspired.  Kids would arrive every week, usually early, always ready to throw themselves into the den of any Wolf we could dream up.  Some did better a certain workouts.  Some are better squatters than others.  But every.single.one. hit it hard.  NONE caved.  NONE gave up.  And neither can we.

We're expanding our offering: Teens can now choose between Tuesday and Wednesday night groups.  The group will still run at 7pm at the Park.  More details, including our philosophy, below:

Interest in Youth Fitness has never been higher, and it's never been such a touchy subject..

On one hand, there are still opponents to the concept of kids "lifting weights." On the other hand, kids of all ages are jumping, running, tumbling, falling... all activities requiring them to bear their own weight - plus inertia and gravity - at high speed. Do the math: a 12-year-old jumping off a 3-foot snowbank absorbs more than double their bodyweight at impact. If you're a 135lbs 12-year-old, that's the same as back squatting 297lbs safely!

While repetitive high-impact exercise can cause joint dominance issue, these are very different than acute stress injuries. The best way to avoid these kinds of problems? Build a well-balanced, strong, flexible kid. Wayne Gretzky didn't skate in the summer; he was a baseball pitcher. Most high-level athletes started out doing several sports at once. We routinely ask high-level athletes which sports they participated in as kids; the answers are usually gymnastics (tumbling,) martial arts, or dance.

The best way to produce a good athlete: give them lots of variety at a young age. The best way to keep a person fit for life? Introduce them to fun exercise at a young age involving a wide variety. These form the backbone of our Catalyst Kids program.

Kids who know how to exercise properly from a young age are far less likely to suffer any athletic injury when they're older. They're less likely to do dumb stuff in a school weight room, or spend all their time obsessing about their "six-pack" when they're in a gym. Got a daughter? Start thinking about ways to avoid an eating disorder. They're becoming more popular, not less. Isn't it better to promote a lifestyle where fitness is based on achievement instead of aesthetic? We think so.

Teen (Age 12-15) CrossFit Group - Tuesdays or Wednesdays at 7pm Starts October 27!

$60 for 6 weeks!

September OnRamp Update!

Above: Four of the September Seven do wall balls at the Park 091309.

September's OnRamp group is way ahead of the curve. After their first week, Coach Whit (already nicknamed, "Meanie" by the group) brought them up to the Park gym for a little CrossFit immersion. And guess what? They rocked the workout! (Right: Madge shows some real strength!)

They still have a long road ahead, but 33% of the way, they're showing terrific technique and drive at the basics of human movement - squatting, pressing, pulling, running....

...and what's more, the Catalyst CrossFit community has been pouring out their support and welcome! Pictured (below,right): some of the blog posts on CatalystTrainer.ca, welcoming the new OnRamp students. You're not alone. Welcome to the Tribe!

So why are we posting this now? Well, to brag these folks up a bit. We're very excited about their progress.

Also, because our October OnRamp group (details below) is almost full, and November's OnRamp group is starting to fill. We're poor salespeople, so no pressure. But if you want in for one of these months, you may be wise to call sooner than later. Just call Chris at 256-1344.

Want to read the original OnRamp article? Click here.

21 days. You: an athlete, not just an exerciser.

The coach: Whitney Pagnucco, 2nd place at the CrossFit Ontario Challenge, arguably one of the most fit women in Ontario. Also, very nice.

This is a group for beginners and those who have never done CrossFit - style workouts before. It will put you on the path to a lifetime of success. It will teach you everything you'll need to know about exercise, pushing yourself...and what you're truly capable of doing.
Start date: October 5, 2009
Fee: $199 (plus gst.)
To enrol: 256-1344 or 253-0011.

Fall Beginner Running Clinic

Since we've been teaching the POSE running method, we've heard a few good ones:

"Mike - is it normal to take 3 minutes off my 5k time the day after your clinic?"

"How is it possible that I'm more than 30 seconds faster on every 800m run I did today?"

"How can this possibly make such a huge difference?"

"I'm just happy that I can finish the CrossFit WOD now! I couldn't run a step before!"

For beginners, it's even more important to learn to run correctly, right off the bat. Running doesn't have to hurt. You'll progress faster. You'll run farther. You'll go faster. You'll be more comfortable.

This is just an example of the time and care we put into our running instruction. Our goal: help you to love running, whether as part of CrossFit, as a method to get in shape, or to someday race.

It doesn't matter if you've run before. It doesn't even matter if you like running today. You will. We'll show you how to use a good stride; how to eat; how to train. We'll do video analysis of your stride so that we can tailor the coaching to you. We'll give you homework, take you out on running excursions, and probably tell you a few jokes.

Coach: Mike Watson, BSc., CSCS, Finisher of several full and half-marathons and races

Four Saturdays, 8 to 10am

Starts October 3, 2009

Saturdays for 4 Weeks - Industrial Park location (99 Industrial Court 'B')

$110 (plus gst.)

Barbell Bettys Club

BARBELL BETTYs

Lifting heavy stuff requires more than brute strength: it takes technique. Not just guts, but grace.

Thanks to CrossFit, dozens of women in Northern Ontario have fallen in love with lifting heavy stuff. Contrary to the antiquated notion that heavy weights make women too muscular, they stimulate your thyroid to increase your metabolism, make your muscles more sensitive to insulin, and trigger a metabolic trickle-down effect that make you leaner, stronger, and better at doing stuff.

Starting October 5, Coach Tyler will lead a group of lucky women on a journey through the iron jungle. They'll deadlift. They'll bench press. They'll squat, clean, jerk and snatch. They'll sweat. They'll use chalk. They'll do all the fun, gritty stuff usually left to the untidy domain of the men.

6 Weeks - Mondays at 7pm - Park location - Starts Oct 5

NEW! Thursdays at 7pm Group added due to high demand!

$80 - Members; $125 - Non-members (includes membership for the length of the course)

To register: 256-1344