VIRTUOSITY

vir·tu·os·i·ty

: great ability or skill shown by a musician, performer, etc.
Before inking my thoughts on virtuosity, read about it from the man himself.

Greg Glassman on virtuosity

It was an odd coincidence Greg Glassman starts his article with reference to virtuosity in gymnastics. Just this week at gymnastics, Coach Marcos was talking about the evolution of gymnastics. How it had become an extreme sport with gymnasts performing very complicated derivatives of the basic gymnastics movements.  Then other gymnasts duplicating that movement plus adding complexity to get the advantage. What the sport started seeing was a very small number of gymnasts being able to perform those movements and therefore less gymnasts being able to be competitive at elite levels.  Not what any sport wants to see happen. Coach Marcos talked about gymnastics going back to the fundamentals and the importance of virtuosity.  The importance of raising virtuous gymnasts...birthed in impeccable form and skill.





After my first trip to the Crossfit Games it became very clear to me that God loves competition.  If He created someone to compete in the athletic arena, He certainly created another athlete so there could be a competition.  And He gathers all those athletes who make good use of His gifts to the Crossfit Games!  

2011 allowed me to realize I was certainly able to compete at the World level.  I was strong. I had a good engine. I wasn't completely out-skilled by other athletes.  2012 brought an influx of athletes who realized as well that they too, could compete at the World level.  Where God gifted me with a strong engine, He certainly gifted another athlete with the same...to make for good competition....and He always makes the competition interesting by giving each of us an advantage in one skill. That's what makes this fun.  ALL of us get gifted. It's completely our responsibility to develop them to the fullest. I'm honing mine in the athletic arena.  What's going to get me to where I want to be in that arena? What's the little extra to put one on the top podium spot?

Virtuosity is part of the answer. Being attentive to
fundamentals that create the strong foundation to
build better, more efficient skills.  I quickly realized after the 2nd trip to the Games that I was relying on some of my physical attributes like strength and ability to tolerate lactic acid,  to compensate for a BIG lack of virtuosity in many movements.

Reed Mackenzie, coach of Team Canada spoke about virtuosity and it's importance in his success of qualifying individuals and teams to the Games over 4 seasons.  This concept came flooding into my head this week in the middle of the 2nd round of 40 DB C&J's. Vision was blurry, breathing rapid, muscular fatigue... LOTS of muscular fatigue. AND then the voice we all want to hear.  OUR COACH...don't we all want the Coach of the class to come to our side and say, "You're killin' it."?  THANKS Coach Val, 'cause that's what you said to me when I was SURE the 28 minute WOD was killing me.  During this particular set of DB C&J's that's not what Coach Tron said. He said something equally as valuable. "Laurie, you have to shrug. You have to feel the shrug. C'mon!" My voice responded, "It's heavy, Jason." AND then..the other voice, you know, THAT voice, said, "Virtuosity...make it right, make it good, use less grunt strength, be virtuous. Your biceps are hurting enough. SHRUG!!"  I don't think I got any more shrug on any of those C&J's but I thought about it and that's the first step.  Now what I need to do is think about it when I'm fresh and make the first 30 C&J's "virtuous"...then I can build to 40 and on to 50.  How many were in that workout anyway?  TOO many if I can't remember :)

Pull-ups.  The basic kip swing must be efficient, virtuous.  Without that, I won't get an efficient 25 consecutive pull-ups.  Muscle-ups. Tight body, pull down on the rings, hips high, FASTEST sit up ever.  Over-head stability.  Shoulder mobility & strength...are you signed up for Crystal's 6 week Over-head Specialty Class? Darn right I am.  See you there.  Oh, can't forget T2B.  I'm just figuring this one out so I can't even list what virtuosity of movement is here...I know I feel weightless on that bar when it happens. Weighted pistols. When Matt Bathgate says, "Laurie, would Camille do them like that?  I don't think so." 

We all know this.  IT's GOING TO HURT.  That's why we show up.  But...if you're serious about being your best, then you want virtuosity of movement because that ensures you will do more reps, be faster with the same pain or, yes, maybe LESS pain.  

Our coaches at Synergy Strength are some of Western Canada's most virtuous athletes in their sport. When they talk about movement to us, they are teaching us virtuosity. We need to listen up.  Being conscious of virtuosity is the first step.  Learn the movement. Understand the movement. Practise the movement with virtuosity.  REPEAT. 

Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 

- Philippians 4:8

Motivation, Progress and Flatulence

This blog post addresses some very important things...so wakeup!

Let's start with having tweaked my diet and where that has landed me.

It's been two weeks now that I've dramatically increased my carbs.  For me this is more yams, rice bread (ALL But Gluten brand has a fantastic cinnamon raisin one), a little more fruit (berries) and some rice pasta (when Jonah hasn't eaten it all).  I'm not sure yet where this is taking me but let's look at the results so far.  

We know eating more carbs causes more water retention. I definitely feel I have lost some leanness around my tummy.  There's a softer, plumper look.  GREAT, right? Quit that testing right now!!!

BUT wait.  It's early in this testing phase. Therefore some research is worthy here because I believe this is normal when one increases carbs after being on a fairly low carb count.  PATIENCE to see results...I'll keep you updated on the leanness. 

There is one more thing though that has come up (or out) since increasing carbs. 

I prefer flatulence to the other f word.  Call me a prude and I might have to ... well just try it and see.  

But yes...you won't believe me when I say I'm NEVER flatulent.  Until lately ... and frankly I am lost about how to handle this.  Man, it's really awkward when it's time to lift and you know it's not going to be easy... or in the MIDDLE of a Coach Benko 6 round WOD and ... well you know what I mean. Do you run to the bathroom and hope no one is there or just walk off to an empty corner pretending you are walking off the lactic acid...when you're really walking off the digestive acid??  Where did this come from?  What has happened to my perfectly, calm, always fresh digestion?  I have been having a shake with fruit and protein mixed in the blender before the gym.  This is carbs and protein, no fat.  Could it be the airy whipped-ness or the fruit? Is it the increased carbs in general??  I am going to test something different this week...maybe no blender whipping and dried fruit instead, like currents or raisins.  Ask me how it's going :)  Side note to male lifters; maybe you can adopt this attitude below.  You just don't seem as concerned about air quality while we are all breathing slightly above normal in our confined team space.  

Let's move on.  Here's the update on the plan to attack weaknesses and make progress.  

Last test week was good but incomplete.  With a competition at the end of the test week, some of the test WODs got missed. This is what I can report.  

1. I had a great PR on Fran.  I can clearly feel my engine getting stronger...that ability to keep going at a steady pace.  To know your engine's different gears is an elite skill...one I need to work on.  I tend to have one gear...go hard all the time.  I didn't do this on Fran though so next time she comes to visit, I look forward to another shaving of the time. 

2. Pistols, ring dips, HSPUs, all very good.  

3. Outside test week, we have have had some tough WODs programmed by Coach Benko.  I felt weightless on about 6 out of 80ish T2B's.  That's AWESOME!  Always look for the small steps forward. 

4. Pull ups - funny how in a WOD one (me) will let all intelligence & memory of good technique go down the drain to go fast.  Have you heard this? "The faster I go the farther behind I get." Yes indeed.  I had one good set of pull ups where I stayed calm and focused on good push off the bar, good swing, tight legs.  That was a revelation moment for me.  

5. On the down side I walked up to the rings recently and couldn't do a MU. 

6. Energy has been down...way down.  Odd with the addition of carbs but I'm questioning the adjustment period my body is having.  Journal, journal, track, track!!  It's the road map to answers.

In our sport of constantly varied functional movements performed at relatively high intensity, there will be times one skill excels and another falls behind. Are you sensing an excuse? 'Cause I haven't touched those darn rings in awhile.

Despite the MU set-back, the rumbly tummy issues and energy deficiency, I'm feeling good about progress.

By nature I am not a patient person... patience is necessary to survive, so I've evolved.  

We are in a training period with no competitions in the near future. It's so odd how one is flying high with motivation due to a clear plan and how quickly one loses that motivational elevation...almost needing to pull the parachute cord.

I believe this to be true about motivation. There are ebbs and flows to our motivation. Motivation has to remain consistent, meaning show up and put the hours in. It's tough and definitely has it's drawbacks to remain at competition mode motivation levels all the time.

We must always look for our progress during training times because progress motivates us. Training is the huddle that prepares for the execution on the field...without a huddle there would be mayhem on the field...not my idea of fun.

Train hard, expect set backs, be consistent and the progress will come. There'a an important balance to strike in training for the long haul. Kinda like Rich Froning says here:

Remember to hug me at the gym. ( Maybe not if you see me walking off to an empty corner. ) A hug seems awkward to many but I'm a physical person and a hug is good for everyone's soul.  Do the sideways hug if you need to.  Thanks Matt B & Ben M for always hugging me. All you coaches are so darn huggable.  You'll just have to put up with me.