icansignup

Wednesday. 7.23.14

Psst… Fall League is coming…
“If you compete, you will have fun…”
STAY TUNED!!

Our new website is almost here!!

RET arrives on August 30!

The CF Games are this weekend!

Wednesday Motivation:
“Everybody likes the game, winners like the practice: the grind.”



Wednesday:
MOB: T-spine. Hips. Hamstrings. Ankles.
WU:
:30 flutter kicks
10 supermans
400m run
REVIEW: Hollow rock. Supermans. Flutter kicks.
S: You have 5:00 to accumulate 3:00 in a hollow rock.
LI: Hollow rock sub of choice.
C: For time:
1 mile run
100 supermans
4:00 of flutter kicks (accumulated)
1 mile run
*You may break up the supermans and the flutter kicks any way you wish.
LIII: 3:00 of flutter kicks.
LII: 75 supermans. 3:00 of flutter kicks.
LI: 800m run/walks. 75 supermans. 2:00 of flutter kicks
PWMOB: Full body rollout.

Advanced: Wear a 20# vest.

Endurance: 1.5 mile runs.

CTF MTB:
S: You have 5:00 to accumulate 3:00 in the plank position.
C: For time:
1600m row
60 hanging knee raises
60 good mornings at weight of choice. (no heavier than a barbell)
1600m row

The Mar:
Sit down with Jim and reflect: Can you remember the most awesome time you and Jim had with the kids?

5 Things You Can Learn From Coach Ford’s Ultramarathon

by Craig Hysell

I was Coach, Strength and Conditioning Programmer, and Crew Chief for Jeff Ford’s 50 mile Ultramarathon at the 2014 Cremator in Beaufort, SC.

Here are five things you can learn from Jeff’s experience:

1. Less Is More. So many times in training people wrap their minds around the concept that more is better. Jeff has decided to devote himself to quality over quantity. Which is pretty much blasphemy in the endurance community and incomprehensible to the uneducated exerciser. To those folk, Jeff is an outlier and “a natural”. This does Jeff a complete disservice and is a bullshit workaround regarding Jeff’s dedication to his pursuits.

I have watched this young man work his ass off for the last 3 and a half years to get to what he achieved this past weekend. He has done this slowly, intelligently and patiently. It is a Process! It takes time. It is the cumulative result of small things practiced with relentless discipline. It is egoless. There is no immediate gratification in building a sound practice, there are only small glimpses along the path that you are moving in the right direction.

Jeff never ran more than 10 miles in one outing during his training. He came in 7th out of 50 people in his very first 50 mile race. 16 people did not even finish.

2. Have a Plan. Jeff’s plan was precise and he followed it to the letter. It was extremely educated, very unconventional and based off his personal development thus far in his training. It took a lot of work to squeeze in to his hectic days. It took belief in a relatively unknown training method known as the Fire Method and an understanding of training, recovery, physiological responses to training paradigms, nutrition, technique and mobility.

We developed a plan. He trusted completely in it. He did nothing “extra” or superfluous. He was concerned with one thing only: performance. He did math on his race and slowed himself way down to accommodate for the incredible distance. As a result he was right on his goal time. Now that’s how you execute.

3. Adapt Your Plan When Life Messes With You. Life is going to mess with you. You do not live in a bubble. With 3 weeks to go, Jeff set out on what would be his longest run of the training session, a 15 miler. He tripped on a curb and rolled his ankle. He was on crutches the next day.

He did not panic. He did not relent. He used his knowledge and his egoless maturity and remained calm. He went to work in a different way, this time to rehabilitate AND then scaled the program to keep up his conditioning in a sound manner that allowed his ankle to recover.

Just as it was almost fully healed, he twisted it again. And again, Jeff did not panic. He rehabbed and managed the best he could. He did not whine or bitch or moan or complain. Not once. He never felt sorry for himself. He simply asked, “What should I do?” And then he did it.

4. Be Patient and Persevere. The ultra was the culmination of over 3 and a half years of training in a certain discipline. It was not an overnight success. It was not a one-time training program. It was the dedication and commitment to an experimental process and lifestyle approach to fitness. Testing and re-testing all the time.

He ran very patiently. Not concerned in the least about speed, but more focused on durability and the long road in front of him. He averaged over a 9 minute pace. To Jeff, this amounts to a snail’s crawl. He only walked a few times and never more than sixty seconds. His form, posture and technique hardly wavered at all.

And when he ran into pockets of resistance and self-doubt he kept running forward. And those pockets would subside and give way to new feelings of belief and euphoria. As other runners fell away, Jeff just stuck to his plan. His nutritional plan (provided by an amazing women by the name of Lindsay Martin) was the best one on the field, as all others became emaciated throughout the day and went catabolic, Jeffrey never lost more than 3 pounds.

He was a tank out there. He just kept coming.

5. Selflessness. Jeff cared more about Livia than he did himself on that day. He looked up to her. He was inspired by her. He cared more about living up to all of you that donated to her surgery. As a result, he was able to rise above any pain he may have been going through that might have stopped others running for just themselves. He relied on others for his well-being with complete trust. He never once said a cross word or complained. In fact, the closest he ever got to a complaint was at the 37.5 mile checkpoint where, when refueling, he looked up and said very matter of factly, “This shit is no joke,” and then headed out to finish the remainder.

Be giving himself over to others, he created more power in himself and more inspiration to those around him. And as a result he had, by far and away, the largest number of supporters on the field that day.

It was a real privilege to behold.

Two Minute Tuesday – Proper Swim Breathing

In this week’s Two Minute Tuesday, Coach Dan Condell breaks down proper breathing during swimming. In order to maintain body position it’s critical athletes dial this in!