Thursday, 20 January 2010
Announcements:
"Chink in the armor: a figurative term for a one's weakness, largest flaw or their prevention of success." (a meaning dating from about 1400 and used figuratively since the mid-1600s)
This past week has included quite a few rest days for some of you. Partly resulting from my desire to support the ONDEG athletes who competed in the CrossFit Montana Winter Challenge, and partly resulting from chinks in my armor.
Firstly, another "job well done" to Cody, Allison and Steve for their participation in the competition in Missoula last weekend. It's one thing to come into the gym to get a workout, and it's a whole different mindset to come into the gym to prepare for competition. Competitions serve many purposes, and different purposes for different people. It could be a need to compete against others, or a need to simply break free of a self-limiting "I don't know if I can do that" attitude. Maybe it's simply to find out where your true capacity lies, or maybe you have something to prove to someone. And there's always the possibility that you are bored that weekend and need something to do. Regardless, competing is not to be taken lightly, and the guts required to step onto the competition floor speaks volumes for the character of the competitors.
Cody was the youngest competitor (again). I have been to four state-level competitions either as a judge, competitor or spectator and I have yet to see anyone as young as him willingly participate against men who are many years older. The competition in Missoula was a good test of his limitations and I sense that he knows what he needs to do in order to rise up in the ranks. Good job, Cody. Your example inspires us all, young and old.
Allison knew going into the competition that it would be fun...just a different kind of fun. There is no doubt she has been working hard since the day she joined our merry band of fitness lunatics, which is evident from her positive changes in body composition as well as strength, stamina, and coordination. As is the case with Cody, the competition highlighted some areas that need focus. However it also highlighted some movements that she didn't know she was capable of...all that was missing was the increase in intensity brought about by the competitive atmosphere. Great work Allison...looking forward to the next competition!
Steve was very excited to be competing for the first time. He knew that his limitations would be exposed as well, but he approached the competition much the same way he approaches each workout...enthusiasm and a can-do attitude. He can correct me if I'm wrong in saying this, but I think he surprised himself with the number of pull-ups he did during the second workout. Originally, the workout was prescribed as jumping pull-ups for intermediate athletes, but during the competition, they were instructed to do kipping pull-ups. Steve did the pull-ups with ease...I think all that work he has been doing for the 100 Day Challenge paid off when he needed it to! Great job Steve!
As for those chinks in the armor...
Although everyone has been very supportive and generous with offerings of assistance, my little illness over the past couple days has us all thrown in a tizzy! No idea what kind of bug I contracted on Monday...but the damn thing has KICKED MY @$$!!! A number of people have "complained" (not really complaining, but I can read through the lines) about needing a fix, or "crossfix" as one person explained. I stated to another that it's not absolutely necessary for me to hold the stopwatch and yell at you while you do burpees, which led to me being scolded and having to hear about the "atmosphere" at the workouts...something the typical male ONDEGr has a hard time understanding, but the female ONDEGr has no trouble comprehending or relishing. So, needless to say, I am ready to get back to work, now that I am feeling better and I am more than happy to supply the sufferance you have been craving.
Being knocked down by what I suspect is food poisoning has made me realize there's some chinks in my armor...weaknesses that not only affect me, but affect all those who train with me. Firstly, my fueling plan. I am a proponent of the "paleo" lifestyle, as most of you know. Quality foods...unrefined, unprocessed, fresh if possible, and as raw as budget, time and safety allow. Well, if you know me at all, I tend to forget about the clock and don't think about eating until I'm nearly out of time before my next appointment or workout, so I dash off and buy something quick and as close to paleo as I can get. The pizza I ate on Monday afternoon, along with two Diet Cokes was nowhere near the paleo concept and maybe it was just my body rebelling. Whether it was my body's rebellion or a pathogenic attack, my body didn't want to play anymore and I was laid up with all the nastiness that is typically associated with "the flu". A part of it might have been exhaustion. It's been months since I've gotten more than 8 hours of sleep two days in a row...more likely it's been 4-6 hours at the most. Going hard from 5am to midnight every day with an occasional 8 hour sleep-in on rest days will wear anyone down, especially if the rest day sleep is prefaced with a couple beers or a visit from Captain Morgan. Short story: poor fueling and lack of recovery have created a chink in my armor. It's difficult to say whether or not I would've fallen ill had I been doing everything right, but I'm chalking this one up to experience. Better fuel, more regularly and I'm going to bed early every damn night like a kid on Christmas eve.
Another chink: I'm the only trainer. News flash! It was bound to happen! When the Mexican Tornado (Jessica) left for Helena, it created a huge gap in my flexibility in running the show. I'm a control freak (news flash?) so I was often assisting with the workouts that Jessica was leading, but often I was participating in the workout, or in the office getting work done so I didn't have to stay up late, or simply taking time off. Regardless, there's a huge void with her gone and I had no plans to even attempt to fill it. I've discussed being a trainer with a few of the athletes here at ONDEG, but so far, there hasn't been any movement on my part to bring someone on as an assistant. When Jessica joined our workouts, we were still on the school athletic fields and I didn't know we would eventually be in a 3200 square foot building with over 50 lunatics showing up for workouts every month. Her enthusiasm, effort, interest and success all contributed to my encouragement for her to get some training and be a part of the team. Aside from the transformation she made physically for herself, going from a self-described "fatty" to a lean, mean (not really), fighting (boxed in the 2010 Smoker) machine, she has be an indomitable force in the expansion of our community. I wonder how many members have been recruited as a result of her sunshiny personality and marketing savvy? ALOT. More than I can lay claim to. She has spent countless hours talking with people, encouraging them to "come try it out" as well as helping keep the gym clean and maintained. Above all, the one thing that I miss is her uncanny ability to come to a 6am group, hear me explain the movements (or teach something new), and put forth a phenomenal effort in the workout then come in 12 hours later and basically run the group verbatim, and inject alot more personality into the atmosphere than I could ever dream to. So, do I miss her? YEP. Her leaving is certainly a chink in my armor, and I had no plans to repair the chink before that weakness manifested itself in a degraded service offering. As much as we can wish for the legislative session in Helena to be canceled or end quickly, there's no getting her back here to provide the assistance I need.
So, what to do? How do I prevent this from happening again? Who can fill those "big shoes" left empty by the Mexican Tornado?
Well, I've got some temporary solutions and I'll be making an announcement soon that will ease the burden of running this show solo. Key word: temporary. I look to the future and am always planning for permanent expansion...more people, more workouts, more equipment, more locations. But temporary solutions cannot be the basis for permanent expansion, so I need to look long term with the goal being never having degraded service offerings by saying: "no workouts due to Paul's illness".
The obvious solution is more trainers...some, or several, people who can responsibly lead the workouts and provide the level of service that I expect from myself. The control freak in me doesn't let me relinquish control easily...but an episode like my past few days of illness forces me to.
I've often thought about and searched for guidance about what makes a good trainer. I have my own ideas. But I want your input. Here's some resources that I use to guide my values and the ethos of ONDEG:
USMC Motto
USMC Core Values
USMC Leadership Objectives
USMC Leadership Traits
USMC Leadership Principles
USMC Troop Leading Steps
Boy Scout Law
Boy Scout Oath
Boy Scout Slogan
Seven Habits of Highly Effective People by Stephen Covey
Ten Natural Laws of Time and Life Management by Hyrum Smith
Those are a few of the areas I look to when I need to remind myself what it is that I stand for. There's plenty of other resources, quotes, books, and people that guide me, but those are a few.
What do you look for in a trainer? If you don't look for qualities, think about what is shared amongst great trainers? What is the prerequisite to being a good trainer? What qualities do you NOT want in a trainer?
Quite a bit of information regarding the chinks in my armor and my resulting failure to serve over the past couple days, but it's necessary for me to get all this out in the open. I sincerely apologize for letting you down...I am going to work hard so that I never again have to cancel a workout due to my inability to provide the service you pay for and deserve.
And thus, I leave you with....
Daily Pondering / Question of the Day:
- 100 Day Challenge: day 51, 50 to go!
- ONDEG Book Club meets (TONIGHT) January 20th at 6pm here at the gym. Bring a snack and a friend. Assignment: The Paleo Solution by Robb Wolf.
"Chink in the armor: a figurative term for a one's weakness, largest flaw or their prevention of success." (a meaning dating from about 1400 and used figuratively since the mid-1600s)
This past week has included quite a few rest days for some of you. Partly resulting from my desire to support the ONDEG athletes who competed in the CrossFit Montana Winter Challenge, and partly resulting from chinks in my armor.
Firstly, another "job well done" to Cody, Allison and Steve for their participation in the competition in Missoula last weekend. It's one thing to come into the gym to get a workout, and it's a whole different mindset to come into the gym to prepare for competition. Competitions serve many purposes, and different purposes for different people. It could be a need to compete against others, or a need to simply break free of a self-limiting "I don't know if I can do that" attitude. Maybe it's simply to find out where your true capacity lies, or maybe you have something to prove to someone. And there's always the possibility that you are bored that weekend and need something to do. Regardless, competing is not to be taken lightly, and the guts required to step onto the competition floor speaks volumes for the character of the competitors.
Cody was the youngest competitor (again). I have been to four state-level competitions either as a judge, competitor or spectator and I have yet to see anyone as young as him willingly participate against men who are many years older. The competition in Missoula was a good test of his limitations and I sense that he knows what he needs to do in order to rise up in the ranks. Good job, Cody. Your example inspires us all, young and old.
Allison knew going into the competition that it would be fun...just a different kind of fun. There is no doubt she has been working hard since the day she joined our merry band of fitness lunatics, which is evident from her positive changes in body composition as well as strength, stamina, and coordination. As is the case with Cody, the competition highlighted some areas that need focus. However it also highlighted some movements that she didn't know she was capable of...all that was missing was the increase in intensity brought about by the competitive atmosphere. Great work Allison...looking forward to the next competition!
Steve was very excited to be competing for the first time. He knew that his limitations would be exposed as well, but he approached the competition much the same way he approaches each workout...enthusiasm and a can-do attitude. He can correct me if I'm wrong in saying this, but I think he surprised himself with the number of pull-ups he did during the second workout. Originally, the workout was prescribed as jumping pull-ups for intermediate athletes, but during the competition, they were instructed to do kipping pull-ups. Steve did the pull-ups with ease...I think all that work he has been doing for the 100 Day Challenge paid off when he needed it to! Great job Steve!
As for those chinks in the armor...
Although everyone has been very supportive and generous with offerings of assistance, my little illness over the past couple days has us all thrown in a tizzy! No idea what kind of bug I contracted on Monday...but the damn thing has KICKED MY @$$!!! A number of people have "complained" (not really complaining, but I can read through the lines) about needing a fix, or "crossfix" as one person explained. I stated to another that it's not absolutely necessary for me to hold the stopwatch and yell at you while you do burpees, which led to me being scolded and having to hear about the "atmosphere" at the workouts...something the typical male ONDEGr has a hard time understanding, but the female ONDEGr has no trouble comprehending or relishing. So, needless to say, I am ready to get back to work, now that I am feeling better and I am more than happy to supply the sufferance you have been craving.
Being knocked down by what I suspect is food poisoning has made me realize there's some chinks in my armor...weaknesses that not only affect me, but affect all those who train with me. Firstly, my fueling plan. I am a proponent of the "paleo" lifestyle, as most of you know. Quality foods...unrefined, unprocessed, fresh if possible, and as raw as budget, time and safety allow. Well, if you know me at all, I tend to forget about the clock and don't think about eating until I'm nearly out of time before my next appointment or workout, so I dash off and buy something quick and as close to paleo as I can get. The pizza I ate on Monday afternoon, along with two Diet Cokes was nowhere near the paleo concept and maybe it was just my body rebelling. Whether it was my body's rebellion or a pathogenic attack, my body didn't want to play anymore and I was laid up with all the nastiness that is typically associated with "the flu". A part of it might have been exhaustion. It's been months since I've gotten more than 8 hours of sleep two days in a row...more likely it's been 4-6 hours at the most. Going hard from 5am to midnight every day with an occasional 8 hour sleep-in on rest days will wear anyone down, especially if the rest day sleep is prefaced with a couple beers or a visit from Captain Morgan. Short story: poor fueling and lack of recovery have created a chink in my armor. It's difficult to say whether or not I would've fallen ill had I been doing everything right, but I'm chalking this one up to experience. Better fuel, more regularly and I'm going to bed early every damn night like a kid on Christmas eve.
Another chink: I'm the only trainer. News flash! It was bound to happen! When the Mexican Tornado (Jessica) left for Helena, it created a huge gap in my flexibility in running the show. I'm a control freak (news flash?) so I was often assisting with the workouts that Jessica was leading, but often I was participating in the workout, or in the office getting work done so I didn't have to stay up late, or simply taking time off. Regardless, there's a huge void with her gone and I had no plans to even attempt to fill it. I've discussed being a trainer with a few of the athletes here at ONDEG, but so far, there hasn't been any movement on my part to bring someone on as an assistant. When Jessica joined our workouts, we were still on the school athletic fields and I didn't know we would eventually be in a 3200 square foot building with over 50 lunatics showing up for workouts every month. Her enthusiasm, effort, interest and success all contributed to my encouragement for her to get some training and be a part of the team. Aside from the transformation she made physically for herself, going from a self-described "fatty" to a lean, mean (not really), fighting (boxed in the 2010 Smoker) machine, she has be an indomitable force in the expansion of our community. I wonder how many members have been recruited as a result of her sunshiny personality and marketing savvy? ALOT. More than I can lay claim to. She has spent countless hours talking with people, encouraging them to "come try it out" as well as helping keep the gym clean and maintained. Above all, the one thing that I miss is her uncanny ability to come to a 6am group, hear me explain the movements (or teach something new), and put forth a phenomenal effort in the workout then come in 12 hours later and basically run the group verbatim, and inject alot more personality into the atmosphere than I could ever dream to. So, do I miss her? YEP. Her leaving is certainly a chink in my armor, and I had no plans to repair the chink before that weakness manifested itself in a degraded service offering. As much as we can wish for the legislative session in Helena to be canceled or end quickly, there's no getting her back here to provide the assistance I need.
So, what to do? How do I prevent this from happening again? Who can fill those "big shoes" left empty by the Mexican Tornado?
Well, I've got some temporary solutions and I'll be making an announcement soon that will ease the burden of running this show solo. Key word: temporary. I look to the future and am always planning for permanent expansion...more people, more workouts, more equipment, more locations. But temporary solutions cannot be the basis for permanent expansion, so I need to look long term with the goal being never having degraded service offerings by saying: "no workouts due to Paul's illness".
The obvious solution is more trainers...some, or several, people who can responsibly lead the workouts and provide the level of service that I expect from myself. The control freak in me doesn't let me relinquish control easily...but an episode like my past few days of illness forces me to.
I've often thought about and searched for guidance about what makes a good trainer. I have my own ideas. But I want your input. Here's some resources that I use to guide my values and the ethos of ONDEG:
USMC Motto
USMC Core Values
USMC Leadership Objectives
USMC Leadership Traits
USMC Leadership Principles
USMC Troop Leading Steps
Boy Scout Law
Boy Scout Oath
Boy Scout Slogan
Seven Habits of Highly Effective People by Stephen Covey
Ten Natural Laws of Time and Life Management by Hyrum Smith
Those are a few of the areas I look to when I need to remind myself what it is that I stand for. There's plenty of other resources, quotes, books, and people that guide me, but those are a few.
What do you look for in a trainer? If you don't look for qualities, think about what is shared amongst great trainers? What is the prerequisite to being a good trainer? What qualities do you NOT want in a trainer?
Quite a bit of information regarding the chinks in my armor and my resulting failure to serve over the past couple days, but it's necessary for me to get all this out in the open. I sincerely apologize for letting you down...I am going to work hard so that I never again have to cancel a workout due to my inability to provide the service you pay for and deserve.
And thus, I leave you with....
Daily Pondering / Question of the Day:
- Have you identified your limitations and/or the chinks in your armor?
- Post your replies to the comments below.
my chink is an ubber competitive streak... if i am not winning i get pissed and occasionally give up or get sloppy. Sometimes it motivates, but usually frustrates and is counter-productive
Reply to this