I'm a fan of Mike Robertson, a well networked strength and conditioning coach in what I call the "Old Guy" or "OG Circle". What is OG? These are experts that have been around for a long time and over that time have done something impactful or innovative in the strength, power or functional fitness arenas. Guys like Mark Sisson, Dan John, Robb Wolf or Jim Wendler. Most of the OG are "Open Source" with their training secrets and methodologies - In other words, they share the good stuff.....for free. CrossFit is good at this too, although some boxes and coaches out there are getting to be tight asses as the CrossFit and/or Functional training methods become more mainstream. The OG however, keep sharing because they know that with good coaching comes improved athletes. Eventually those athletes tell their friends about the success they've achieved. Next thing you know, the friends start seeing improvements and that's when the magic happens. Magic to me is like- minded people all in it for the same reason - to get stronger, faster, fitter - in a way that works for them. Something that makes one better at life.
I recently had a coaching session with what I consider one of the OG - And it happened to be on my 46th birthday of all days (June 17th). SIDEBAR - before I tell you about it, let me just say that there was a period in early 2013 where my left knee began giving me problems. Problems that manifested in the form chronic left knee pain in the anterior medial compartment of the knee joint itself. I could not make rhyme or reason as to why this was occuring. When I would row, deadlift, heavy farmer carry.....that's about all I could chalk it up to. I completely stopped heavy carries and shouldering stones. I finally stopped deadlifting and decided to only row when it was programmed until finally that too became a work around. I could squat and Oly lift which became my life blood with respect to keeping my strength up. The knee kept flaring up. Some days I could not even walk without a pronounced limp. My nutrition was solid, inflammatory foods were almost non-existent. My attitude was changing, and not for the better. Finally I decided to make a real big change in my training and focus on one discipline. I dedicated the next 6 weeks on polishing my gymnastic skills. I figured that this would help me lay off the knee and become better at something within the realm of what I love that is CrossFit training. I did get better.....at gymnastics. However, my mind was pretty much still fixed on finding a way to work through the knee issue. I was out of answers. I started pondering surgery and had also considered hypnosis. Obviously something that I was doing during these movements over the past 6+ years had caught up to me - OR - I was just getting old.......BULLSHIT....
NOW back to the OG Jedi that fixed me - We spoke for a long time on that June morning. Topics regarding his success as one of the first box owners in the country as well as his garage gym/test lab if you will. We even hit on the general climate of CrossFit in Detroit. That's when he alerted me to the necessity for a "blue water" approach. Basically, it's like the "open source" reference I made in the above paragraph. There needs to be sharing among the players in this great CrossFit arena of ours. It shouldn't be a bunch of tight ass coaches trying to protect some shit that they think they invented.....that's the "red water" approach. In this scenario it's blood in the water - no sharing - just a bunch of mindless ninnies trying to protect their bit of nothing. Stupid shit like this will ruin what we have. I invite everyone I meet to come into our box and see what we do. Our owner does the same. This invite goes for coaches, athletes and spectators alike. There's no hiding. Hiding is for assholes....and there are a few gyms nearby that are attempting to do what CrossFit does without the proper affiliation. They'll never be CrossFit.....nope.
After awhile the conversation shifted back to me as an athlete. I decided to tell coach about my knee. He said, "welcome to your 40's". Meniscus gets nasty in the knees with alot of athletes, especially Masters athletes. I tore my right meniscus a few years back and thought it was inevitable that my left knee would soon be following suit.
The Fix Coach asked me to squat a few times. Then he threw a little blue rubberband at me about six inches in diameter. I stepped inside with both feet at his command and then he decapitated me with a Scythe and strapped a couple of 55# plates to my body and rolled me into the lake. Okay, last line was bullshit - I'm makin' my point just fucking hold on! Back on point - MiniBlueBand creates need for knees to be active before the initial back and down movement of a squat. This also creates anterior pelvic tilt - knees then bow out laterally during squat ROM - forcing the athlete, me in this case, to constantly fight the urge for knees to cave inward. He then had me squat with the band for 20 reps. I removed the band and squatted - HUGE DIFFERENCE! I was more vertical in the spine at the bottom of the squat position and my knees tracked better. He had me swing a kettlebell and I responded just as well. No pain, better tracking of the knee. It took 6 months of beating my head against the wall and not getting the answer. It took him 10 minutes to fix me. The Mini-Blue Band is flat out magic for me. The OG Jedi is Doug Chapman. He's been at this stuff for 10+ years. All I can say is RESPECT experience. And thank you Doug for fixing me. I can now do all the movements that I had to work around in early 2013. Technique is always getting better. Smart programming, great nutrition, good sleep are all key to proper recovery. I have been hitting PRs all summer long. Today I hit a 2 rep max of Overhead Squat with 220# - Yesterday?
2 rep max of Deadlift with 370# - NO PAIN. Heavy Farmer Carries, Yolk Walks - all good.
I'm sharing Doug's 30/20/30 Drill with the MiniBlueBand. We now do this during certain cycles in our gym - It makes athletes much more mindful of knees and how they should track.
The article that I am sharing from Mike Robertson is one that addresses Master's athletes and younger athlete's alike - It addresses age, a busy schedule and methods for determining priorities if you're short on time. Mike is also an entrepeneur, so please note that I am not affiliated with him or his products in any way. Just read the article - It's useful and always good to see that what is being done outside the walls of your gym.
http://robertsontrainingsystems.com/blog/training-aging-athlete/#
WOW
Wod Of the Week
Settle in on this one - it takes some doin' - Not a domain I advise often, but as my good friend Josh put it just after he finished - That was a fucking "Spirit Dance"
W.O.D. - "SPIRIT DANCE"
Man Maker x100 For Time (30# Dumbbel for Men - 20# for Women)
Thank you SEALFIT for the video on the Man Maker standard.
http://www.youtube.com/watch?v=gczI5sINn9U
Get after it!
Stay strong!
Peace - Johnny
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