CrossFit Human Evolution Labs

PDR/S.P.E.A.R. Orientation Meeting

***Reminder: There will be two PDR/S.P.E.A.R. introduction meeting held this week at 6:00PM.  These meetings are on Thursday and Friday, November 1st and 2nd.  Both sessions will be identical!  You don't have to go to both, just choose one - unless you missed some information on Thursday and want to hear the same information again of Friday.  The intent of these introduction meetings is to explain what the S.P.E.A.R. System is, answer any questions, and enroll in training (if you choose to - enrollment is NOT mandatory if you want to come to the meeting just for information).  If you have any other questions for me, please send me an email before Thursday night - the night of session #1.

Personal Defense Readiness Certification

Today was the final day of the PDR/S.P.E.A.R. certification and seminar.  Not only was the experience a real eye-opener to the survival tactics required to defend a rage street attack, I also had a lot of fun and networked a large group of awesome combative instructors and great people.  (Above pic: Tom using a primal flinch response to defend a bear hug attack from Tony T.)
This Thursday and Friday evening at 6:00PM, I will be holding a PDR/S.P.E.A.R. introduction and informational meeting for all those interested.  This meeting should only last an hour, so if you are going to the 5PM or 7PM WOD, you can still attend.  (Above pic: Coach Blauer shows how the auto-kinematic startle-flinch reaction to a hay-maker can be converted into a protective S.P.E.A.R.)
(Above pic: Coach Blauer instructing the defense for a rear choke.)
(Above pic: HIGH GEAR in action!)
(Above pic: Tony Torres and I.)
(Above pic: Coach Tony Blauer and I.)

Orientation & Introductions

Day 1 at the seminar was just some registration, welcomes, and orientation.  It only lasted about 2 hours and Tony came in at the end for a few words.  I am looking forward to the next three days of instruction and will keep you all posted on the events.  Thanks to all the coaches for running the place while I'm gone and to John for posting results each day.  See you guys next week!

Mediocrity - Part 4 of 4

    So we have now considered the three fundamental rules required for maximizing performance.  They are:

Avoid Comparison
Don't Judge
Purge Limiting Beliefs

    There is another key concept in performance enhancement.  You'll often hear motivational speakers say, "Your potential is unlimited."  Nothing could be further from the truth (in fact, I was talking about this with one of my coaches last week!).  Actually, potential is very finite, whereas capacity is unlimited.  Stay with    me, I know this is backwards from conventional thinking.
    Your ability is limited by your capacity.  But you can work on your 'capacity' daily.  Therefore, 'capacity' is continually evolving.  Potential, however, is fixed.  In other words, your potential is limited by the fact you are human, or of a specific gender, age, size, etc.  Potential is also something you 'can't do' YET.  The trick in maximizing performance then, will be your ability to reframe, to create a personal paradigm shift and really direct your energy into your 'current abilities' and forget about where you COULD BE IF...
    It is important you understand the difference between 'capacity' and 'potential'.  What you can do is your 'capacity'.  What you would like to do is your potential.  What you can do is unlimited.  What you would like to do is finite.  Reflect on this.
    You'll never know how much you can do until you try to do more than you can.  In training, assess your capacity, recognize your potential as greater, and create realistic goals so that the experience you create is successful and you will have taken one step closer to self-mastery.  But DO NOT fixate on your potential. 

    On a separate but like note, check out the Instructor Blogs.  Almost every coach has posted something to their blog to motivate, instruct, or inspire us.  Each coach has his or her on personality and strategy in their blogs.  Some give advice, others give shout-outs.  One coach has posted a single picture.  Thanks for that inspirational shot Shannon - it gives us at least three more reasons to train; surfing, sunsets, and beaches!  We can all learn from each other - I enjoy being a student of my students as well as a teacher of my teachers! 

Mediocrity - Part 3 of 4

    There are three fundamental rules we must follow to produce maximal performance and development.  The first two, Avoid Comparison and Don't Judge, were covered in the last two posts.  The third rule, the rule that all members of CrossFit HEL are purged of the moment they begin the Boot Camp, is:

#3 PURGE LIMITING BELIEFS: Many of us have been fed negative programs during our life and these "ideas" eventually become our very own erroneous beliefs.  AND THEY SEVERELY HANDICAP OUR GROWTH!  How often do we hear or say statements like, "I/You can't", "That'll take too long", "I'll/You'll never be able to do that", "What's the point?".  This list goes on and on.  Beliefs that do not serve your goals, success, happiness, or dreams must be purged from your mind.  This is an easy process. . .unless you believe it is too hard :-).  I put a smiley face there, but I am serious.  There's an adage that goes, "Whether you think you can or you think you can't, you're right".  I have written tons of information on the power of believing.  It has been tested and repeated (and therefore PROVEN) in laboratories across the globe that THOUGHTS ARE THINGS!  Thoughts have energy!  And energy, as we have also proven, can neither be created nor destroyed.  It begs the question, what happens to our thoughts?  And by extension (because beliefs are simply concrete thoughts) what happens when we hold on to a belief that either elevates our performance or crushes our performance?  Could our performance be a result of the belief itself?  ABSOLUTELY!  I have been in situations myself where, when the body was crushed from lack or sleep and constant high intensity movement and the mind was under constant assault from negative individuals, it was the belief in myself and from my teammates that "I CAN" that kept me going and pushing on.  Dan Millman wrote, "When faced with just one opponent and you oppose yourself...you're outnumbered".  Powerful words.

Just remember that starting off positive is every bit as important as actually starting.

Mediocrity - Part 2 of 4

    Never settle for mediocrity - always strive to improve your mind-body-spirit.  Remember I said there are three fundamental errors we all make for time to time.  These errors are errors in thought, in consciousness, and therefore can be changed through awareness and willpower.  The second rule is:

#2 DON'T JUDGE: Don't judge others.  Don't even judge yourself.  Learn to evaluate, diagnose, weigh, and consider.  Like comparison, judgment is a detour away from our goals.  When you change the "judgment filter" to one of "analysis", you will gain so much more.  The difference is both in the OBJECT and POSITION of the mind.  Many times we enter some arena (relationship, job, fight, workout) worrying about what the other person is bring to the table.  How can you be yourself and work on YOU when you are fixating on THEM?  This is the OBJECT part - is your mind set to analyze your own performance, or to compare and judge yourself based on others?  The POSITION of the mind has to do with how you align it with the Universe.  Like comparison, are you engaging in the reality construct for "Life" (for personal growth and the compassionate outreach to others), or for "Death" (creating a separation between YOU and THEM, enabling a rank system of superiority and inferiority).  When you can control the OBJECT and POSITION of your mind, you will notice the difference the "judgment" of self and others and the "analysis" of self.  This is the path to maximizing performance and development.

Mediocrity - Part 1 of 4

    Human being are designed for improvement.  Our brains and bodies are built for success.  We use only a small percentage of our brain's capacity.  Our bodies are capable of massive muscular and cardiovascular development and we have only just begun to explore the power of spiritual development.

    Remember that it is the mind that navigates the body - the ghost in the machine.  There are three fundamental mind-set rules that we all break from time to time that prevent us from maximizing out performance and development in many areas. 

#1 AVOID COMPARISON:  WOW, did Kevin just say that!  Yeah, I did.  Compete with yourself.  Use other people for inspiration only.  If someone is better than you are, use his or her "skill level" as a reference point.  Find out how they train, how they feed, how they recover, and what their beliefs are.  Many people miss the point and experience frustration in their training.  The ego is deceptive and works overtime on comparison.  It's your job to defuse this emotional time bomb and get focused on your path.  When you have the Universe behind you and are using your skills for "Life" (for preservation), rather than "Death" (abuse of your skill and ego boasting), the spiritual power that is available to you is exponential.

We Will Be At The TracK Tomorrow

Fernhill Track for the Monday WOD.  Might be the only nice day this week and I want to take advantage of the weather.  Fernhill Track is on 42nd and Killingsworth. 

New Sign-in Policy

    Effective immediately there is a new sign-in policy at CrossFit HEL.  On the desk under the WOD board is a notebook with two columns.  In the left column, please print your name.  In the right column, please write what you are using the facility for (WOD, Boot Camp, PI, Testing, S.P.E.A.R., etc).  Your coaches will help remind you of this until it becomes habit.  This log will help me to know who was here on which day of the month.
    In addition, I have had a small problem with prior members using their member privilege for a day or two during a previous month (July or August) and then never seeing them again, without paying their member dues.  The causal effect of this is that We, the Team, loses revenue.  The large majority of you pay your dues on time, in advance, or at a minimum sometime during the month.  I am also not opposed to working with people if they are in a financial hardship.  I would rather have a family member talk to me and continue to train then to just drop out.
    However, due to the actions of prior members, I have to start using contracts.  These contracts are not long-term.  I am not and will not bind you into a long-term contract!  That was, is, and always will be my policy.  The new contracts only state that if you decide to use the facility a minimum of one day during the month, you agree to pay member dues for that month.  It is the same unwritten contract I have with all of you now.  Nothing will change, I just need a signature. :-)

    One more thing: a shout out to all my volunteer coaches.  In case you didn't know, these guys and gals are volunteering their time to aide the growth of the Team and see personal growth develop in all of you.  They are all outstanding individuals who selflessly give their time and energy, so let's all give them big Thank You when you see them.  Without these coaches, CrossFit HEL would not have the opportunity to grow as it does now.  Just as I appreciate all of you for being a part of the family, I have a special gratitude for all of my outstanding coaches.  A-OO A-OO A-OO!

Why We Train

Someone on the 6:30AM Team took this picture of the morning sky:
    Everybody trains for different reasons.  Our goal as CrossFitters is to increase work capacity across broad time and modal domains, that is our ultimate and standing definition.  But the correlates to that are several.  One of the correlates is a better quality and higher quantity of life. 
    As the Universe continues to provide the human species with constant beauty it is our pleasure and our duty to be the observers of such magnificence.  I know I am not over-stating the positive effects of CrossFit training when I say that CrossFitters have a higher appreciation for the Universe around them than the average person.  This is due in part because of our good eating habits (mental awareness) and high speed lifestyle (high metabolism).  Looking at this sky as the canvas our Universe has chosen to present Her beauty to us I feel a sense of comfort and pride, knowing I have been blessed to be born a human - an observer of such beauty  - and a CrossFitter, who by default of my training I will continue to see and be in wonder of such awesome sights for many years to come.