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LOCAL SPOTLIGHT FEATURING

CROSSFIT GAMES COMPETITOR

MARCUS HENDREN

FINDING FITNESS FOR EVERYONE

FEATURING GREENSWELL

INSPIRE FITNESSBATL

EXERCISE OF THE MONTH:

DUMBBELL OVERHEAD

SNATCH

Toughest Girls in ColumbusTwo local women prove that Columbus is a hub for CrossFitters

CUTTING EDGE FUNCTIONAL FITNESSSeptember/October 2012

CrossFit Special

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FROM THE EDITOR

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Training Versus Training Specific: It’s Your ChoiceToday there are a lot of people training, but not necessarily doing it correctly. There’s the most common group, usually taking a wasted stroll on the elliptical combined with a random 15 minutes in the training room.

There are also a lot of people who actually think they are training. They have a decent bench press, work the legs rarely and are commonly seen doing bicep curls. You can often overhear them talking about how strong they were back in high school.

There’s also a lot of people who know they are not training. Instead, they like to complain to everyone about exercising while they walk at 2.5 miles per hour on the treadmill. There is a good chance you will overhear them talking about a new diet or product they recently bought online. To this group, it’s all about minimal effort.

Then you have people who are not doing anything at all. Unfortunately, by the time they get around to training they may have so many issues they will not know where to start.

According to The New York Times, “From 2001 to 2011, the number of personal trainers grew by 44 percent, to 231,500, while the overall number of workers fell by 1 percent, according to the Labor Department.” This illustrates that people need programs developed specifically for their needs. And it’s even more glaring proof that Americans do not respect their bodies.

So why not respect your body and train specifically?

Excuse: I already know what I am doing.Truth: No, you have no clue.

Excuse: I cannot afford it.Truth: Quit spending money on things you do not need, and invest in your health.

Excuse: I do classes.Truth: They are not working.

Excuse: I don’t have time.Truth: Updating your Facebook status can wait.

Excuse: I cannot do those exercises that trainers make people do.Truth: You are limiting yourself and therefore your life will be limited.

Excuse: There are not any good trainers at my gym.Truth: They may be saying the same thing about you at work.

Today you have many options to improve your current routine. 11athletics is proud to be your guide to a better, fitter, more functional life. We will continue to highlights choices, but only you can make them. The 11athlete is in you, waiting.

Yours in fitness,Brian Saunders

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Publisher & Editor-in-ChiefBrian Saunders614.599.0993

bsaunders@11athletics.com

Creative DirectorJason Goggins

jgoggins@11athletics.com

EditorEllen Fishel

ContributorsJulie Davidson

Shellie Edington Megan EllisErin Gilliam

Kristina GrogenJ.L. HoldsworthTodd Johnson

Rich LauroBen Levey

Kelly NewsadYolanda Rooney

Mark WattsRachel WebbDrew WeizerDan Wesley

Advertising Inquiriesbsaunders@11athletics.com

11athletics MagazineP.O. Box 91332

Columbus, OH 43209

www.11athletics.com

©2012 by 11athletics, LLC. Reproduction of any content, in whole or in part, without written consent of publisher is strictly prohibited. “11athletics” is a registered Trademark of 11athletics, LLC and is published bi-monthly and distributed throughout Central Ohio. All rights reserved.

Follow us on:

“Put up or shut up,” right? Here I am lugging a tire around the block during the FC Summer Games CrossFit event at the Columbus Commons in August.

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11 athleticsGET FUNCTIONAL 7 8 The Scottish Are Coming 9 Get Functional-Change Your Life 10 Effective Training Rip Trainer

11 Exercise of the Month Dumbbell Overhead Squat 12 Nutrition Importance of Calcium in the Athletic Diet Three Foods to Eat Everyday 14 Women’s Fitness Fit For Life Show ‘Em You Got This! A Firmer, Toned Body

18 Kids Corner 2012 Live Fit Challenge Tumblin 4 Kids

22 Finding Fitness for Everyone Grenswell Inspire Fitness BATL-Body Architect Training Lifestyle

26 Female Athlete of the Month Lauren VanCleave Toney

28 Biomechanically Correct Dartfish Running Analysis

FEATURE 30

30 CrossFit Special Toughest Girls in Columbus—Two local women prove that Columbus is a hub for CrossFitters

ATHLETE ADVICE 34 35 Likoni Community Football League 36 Fitness on a Mission 38 Strengthen Your Core — Improve Cycling Performance 40 Short-Term Planning for Long-Term Success 42 Basic Progression: For Fitness Results 43 Can a Mouth Guard Lead a Competitor to Become a Champion? 44 5 Exercises Your Trainer Can’t Do 46 6 Exercises to a Better Vertical 49 Local Spotlight - Sponsored by OxyWater Local Athletes Making Waves in High School, College and the Pros

53 The Scorcher Raise Your Metabolic Activity to Maximize Your Fat Loss

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The Rip Trainer is a great tool for stabilization core exercises. The primary function of the core is for stabilizing the body during basic functional movement. If you are still crunching your way to improved strength and a sculpted midsection you are certainly not on your fitness game.The slap shot, when performed correctly, will activate the stabilizers of the hips, legs and core. The slap shot should be used as a stabilization exercise; therefore it does not have to be extremely difficult to be beneficial. Enjoy 2 to 3 sets of 12 to 15 repetitions.

GET FUNCTIONAL FITNESS

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1. Set Up – Attach the rip trainer to a stable position. The attachment should be around shoulder height.

2. Distance – Walk away from the attachment until you have no slack in the trainer. At this point move another foot away.

3. Hands – Grasp the trainer with an over/under grip, just beyond shoulder width. If you are taking a right handed slap shot then the right hand should have an underhand (supinated) grip. The left will be over (pronated).

4. Stance – Your feet should be slightly wider than shoulder width. Feet straight ahead.

5. Begin – The underhand should start at shoulder level and make a sweeping swing towards the floor.

6. Hips – The hips should stay closed throughout the movement and open slightly at the finish of the swing.

7. Knees – The knees will be slightly bent (athletic stance) and the lead knee will bend at the end of the movement as the back hand crosses the knee.

8. Waist – Bend slightly throughout the movement and more pronounced at the end.

9. Balance – Keep the core tight and maintain your proprioception throughout the movement.

10. End – Squeeze your core tight and pause for a second holding the movement.

11. Finish – Re-trace your steps back to the start. Work on taking yourself back slowly to strengthen the stabilizers even more.

Effective Training:Rip Trainer

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Weak Core and InjuriesA recent study from the Journal of Athletic Training (May-June 2012) showed poor core stability is a predictor for lower extremity strains or sprains in collegiate football players. The study used four different core muscle endurance tests, which led to three predictors of modifiable risk factors associated to core function. Players with two or more of the risk factors were twice as likely to be injured during the season than those players with fewer than two risk factors. The results of the study point out that players who have suboptimal core endurance can be identified and then given core strengthening exercises to lessen the likelihood of injury. 11athletics emphasizes the importance of training the core muscles for optimal performance and decreased injury.

Baseball: Dynamic Movement of Inertia BatThe DMOI bat is a training device that allows the user to swing without decreasing the bat weight and with faster swing velocity and lower muscle activity. In a recent study from the Journal of Strength and Conditioning Research (November 2011), it was discovered that training with a DMOI bat significantly increased swing velocity in varsity baseball players. The eight-week study also found the players using the DMOI bat versus the control group (regular bat) also developed greater hitting distance and grip strength.

exercise of the month

EFFECTIVE TRAINING

Back LeverOverhead Squat

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Dumbbell Overhead SnatchThe overhead dumbbell snatch exercise is an effective exercise utilized in increasing performance, building core stability, improving balance and increasing explosive power and speed of movements. First and foremost, the form on a snatch is key for enhancing performance and preventing injury. For the snatch to be effective, it must be completed as explosively as possible. Begin in an athletic stance, with your knees bent, butt out, back straight and head up. Allow the dumbbells to hang by your side, with your palms facing each other. Explode upward, attempting to spring off your toes. Use the power coming from your legs to propel the dumbbells upward, guiding them over your head with your hands. Drop your body underneath the dumbbells and land with knees soft and your arms extended directly upward. Generally the overhead snatch is done with an Olympic barbell, but using dumbbells requires more balance and coordination. During a dumbbell snatch, your muscles are working independently to stabilize the weight and control the powerful motion. They can be performed double or single arm.

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GET FUNCTIONAL NUTRITION

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Macronutrients — protein, fat, and carbohydrate — are like your favorite celebrities: whether you like it or not, you are constantly hearing or reading new information about them. But what would your favorite celebrity be if it weren’t for the stage hands, lighting crew, script writers and countless other behind-the-scenes workers? Macronutrients only paint a small portion of the picture for what it takes to successfully fuel your body. Micronutrients — vitamins and minerals — are a vital part of our energy metabolism and play a critical role in regulating muscle contraction and recovery, as well as dictating overall bone health.

We often associate calcium intake as a nutritional deficiency for older people or teen girls; however, athletes

rely on healthy bones and muscles while also subjecting those same bones and muscles to constant breakdown and re-growth. It only makes sense, then, that athletes as a sub-population should also ensure proper calcium in the diet or through safe supplementation.

The Relationship Among Calcium, Muscle Contraction and Bone Health

Our bodies maintain plasma calcium levels in a very small zone because calcium plays a huge role in body processes, such as muscle contraction. As athletes, we think of voluntary (skeletal) muscle contraction: We want to run a marathon, so we call upon the muscles in our legs to run. The involuntary (smooth) muscle in our body also relies on calcium to contract. Without proper calcium balance in the body, you may lose the physiological process of moving food through your digestive system.

Luckily, this very rarely happens due to our bodies’ uncanny ability to maintain plasma calcium levels in a tightly regulated zone. When we do not consume enough dietary calcium, our body has compensatory mechanisms in place. There are two main ways that we can increase plasma calcium levels if they are falling short. First of all, our body starts to absorb more calcium from the foods we eat. Secondly, our body pulls calcium from storage in order to raise plasma calcium levels back up. Although it sounds wonderful, those stores are our bones. If we pull calcium out of a muscle and don’t repair it, the bone will be much weaker and more brittle.

Athletes have a unique advantage in this situation since load-bearing activities are beneficial for overall bone health. When you apply tension to the muscle and bone, the body responds by increasing bone density. Load-bearing activity is classified as activity that forces you to work against gravity, such as weight training, walking, running, stair climbing or hiking. Swimming and bicycling are not load-bearing activities, so although there is tension put on the muscle, there is not tension put onto the bone.

There reaches a point, though, where load-bearing activity becomes more harmful than beneficial. Athletes who constantly perform high impact, repetitive movements and do not properly refuel both macronutrients and micronutrients to the body are at a risk for stress fractures. This is due to everything we previously discussed: high amounts of calcium used for muscle contraction, potentially low dietary calcium intake and persistent high impact activity.

Think of the impact on your bones as you would strength training for your muscles. Imagine for a second that you are constantly performing strength training exercises for your lower body. Your legs fatigue and you consequently create small tears all throughout your leg muscles. Instead of taking a day of rest and making sure that you are consuming a proper diet, you decide to do the same workout the next day and deprive your body of any dietary fuel. And the next day. And the next day. Pretty soon, your body is weaker overall and your legs are certainly not any stronger than when you started.

Importance of Calcium in the Athletic Diet

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Sources of CalciumWe all know that dairy is a great choice

for getting not only calcium but also protein and other micronutrients to the body. Here is a list of other great non-dairy sources of calcium:

1. Canned fish

2. Tofu (calcium-fortified)

3. Cabbages, such as kale, broccoli, mustard and collard greens

4. Fortified foods such as calcium-fortified orange juice, instant breakfast powders and even some cereals

What About Supplementation?If you eat a varied and well-balanced diet,

you should be able to get all the calcium you need. I recommended taking a week to track your average calcium intake based on the foods you normally consume. If it appears that you need some sort of supplementation, don’t go overboard. Typically, a multivitamin with calcium and vitamin D taken once a day will be sufficient to cover any gaps your diet may have.

Contributed by Rachel Webb, RD, LDNOwner, Step Up Fitness and Nutrition Services stepupfns@gmail.com

Soccer Positions: Front or Back?The Journal of Strength and Conditioning Research (August 2012) conducted a study to gain insight into the physical and physiological profile of elite soccer players with specific regard to the players’ position on the field. The 289 adult players were divided up into five subgroups (goalies, center backs, full backs, midfielders and strikers) and were taken through sprints, shuttles, jump testing and aerobic tests. The findings showed strikers were faster than the other positions, center backs and goalies had greater leaping ability and midfielders and full backs had the highest aerobic ability. This study concluded soccer players have unique abilities or physiological characteristics per position. 11athletics notes that similar to American football, soccer players should having their training programs adjusted specificly for each soccer position, and to optimize performance, coaches should favor certain characteristics when positioning players.

Vertical Jump and Joint StabilityThe differences between Olympic and traditional weight might be more significant than you think. A recent study from The Journal of Strength and Conditioning Research (August 2012) took a look at the two training programs and how they affect both the stability of the joint and vertical jump. According to the study, the Olympic program improves jump performance via a constant coactivation index, whereas the traditional training caused an increased coactivation index, most likely to enhance joint stability. 11athletics points out that Olympic training is important in developing peak performance, but the use of traditional training still has its place in the stabilization and injury prevention of joints.

Three Foods to Eat Everyday

Like most things in life, healthy eating is most successful when started slow and kept simple. It is much easier to add healthy staples to your diet rather than to remove the sugar-laden foods we all love so much. So before you label your post dinner ice cream off limits, be sure to focus on integrating the following three foods into your daily eating routine:

Nuts. Chock full of essential fatty acids, vitamins, minerals and protein, this addition to your daily diet will help lower bad cholesterol, raise good cholesterol and help prevent heart disease. Grab a handful of almonds or walnuts for a great mid-afternoon snack.

Berries. Relatively low in calories, these flavorful fruits not only provide important minerals but also a good source of important antioxidants. Throw a cup on your morning bowl of oatmeal or top your yogurt with some.

Leafy greens. The minerals, vitamins and antioxidants, like in berries, have been shown to help prevent against aging and the formation of cancers. Additionally, these greens have just as much, if not more, absorbable calcium than milk. Throw some kale into a smoothie or simply add a thick layer of spinach to your sandwich at lunch.

Find your favorite way to add these three foods into your day, and you will be well on your way to not only not only developing healthy eating habits but also providing your body with the nutrients it needs to function at an optimum level of health.

Contributed by Erin GilliamBA in Health and Sports Science

How Much Calcium Do You Need?Recommended Daily Allowances for Calcium

Age Male Female Pregnant Lactating

9-13 years 1300 mg 1300 mg

14-18 years 1300 mg 1300 mg 1300 mg 1300 mg

19-50 years 1000 mg 1000 mg 1000 mg 1000 mg

51-70 years 1000 mg 1200 mg

71 + years 1200 mg 1200 mg

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KIDS CORNER

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In July, more than 1,000 local kids filled the Ohio State University French Field House for a day of health and fitness. The one-day event, the Live Fit Challenge, was hosted by After-School All-Stars Ohio, a Columbus-based nonprofit organization.

“We know that there is a serious childhood obesity epidemic not only across the United States, but also right here in Ohio,” said Aslyne Rodriguez, co-executive director of After-School All-Stars Ohio. “We want to make sure that as a community partner, we are doing our part to keep our children healthy and active.”

According to research conducted by the Ohio Department of Health, more than 30 percent of Ohio’s children are classified as overweight or obese. The research also found that black and Hispanic children were significantly more overweight or obese compared to non-Hispanic white children, and that low-income children were significantly more likely to be obese compared to other children.

2012 Live Fit Challenge“A majority of the students we serve

are minorities living in low-income communities, which is why it’s so important that we teach kids at an early age the importance of healthy living,” Rodriguez explained.

After-School All-Stars Ohio has been combating Ohio’s obesity numbers with its annual Live Fit Challenge, which has impacted more than 100,000 local children over the last 10 years.

“Health and fitness is not only one of our program pillars, it’s also part of our roots,” she said.

In 1992, former bodybuilder and now-former Governor of California Arnold Schwarzenegger founded the Inner-City Games Foundation as a way to reach out to at-risk youth in need of physical and mental development. Between 1993 and 2000, ICGF successfully expanded to 15 other cities across the country, with the Columbus chapter established in 2000.

As the organization grew, it became aware of the need for a more comprehensive, year-round after school care. In 2002, ICGF changed its name to After-School All-Stars to reflect this transition. Now, a majority of the programs is based on school sites to provide a strong link to the regular school day and offers a combination of academics, enrichment and physical fitness activities.

Today, ASAS nationally serves 78,000 children on more than 400 school sites in 12 cities across the United States, with 84 percent of the participating children coming from families of poverty. The Ohio chapter is positioned to open school sites in Dayton and Toledo. Ohio is the first ASAS chapter to expand its programming statewide. With the expansion, ASAS plans to serve more than 700 Ohio school children this year.

“Expanding to Dayton and Toledo means that more children will have a

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chance to be a part of the Live Fit Challenge, leading to more healthy kids overall,” Rodriguez said.

During this year’s challenge, ASAS Ohio challenged participants to learn about healthy eating habits, and gave them an opportunity to experience the sports and enrichment stations offered throughout the day. Eighteen different stations were offered, including tennis, fencing, Zumba, street hockey and gymnastics.

Dennis Walters, an honorary lifetime member of the PGA of America and national ambassador for The First Tee, served as the guest speaker this year. Dennis, who is paralyzed from the waist down, talked to participants about resilience, fulfilling your dreams and remaining active no matter your circumstances.

“Over the years, we’ve watched thousands of kids come to the Live Fit Challenge and we are always amazed at the impact it makes,” Rodriguez said. “They spend the entire day challenging themselves and leave with the tools they need to live healthier lives.”

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female athlete of the month

Lauren VanCleave Toney — 5’4, 120 pounds

Completed a marathon

Completed a triathlon

Competes in a flag football league

Lauren’s Criteria Met for FAM

11athletics: Talk about your journey being an athletic female.

LVT: From a very young age I was a competitor in gymnastics. In high school I played soccer and was a cheerleader. From that point I became very interested in running. The love I had for running blossomed into competing in triathlons. I have been competing in triathlons now for the last six years.

11: Talk about how you became interested in seriously competing in triathlons.

LVT: I started out doing my first triathlons with Team In Training, which is dedicated to the Leukemia & Lymphoma Society. It was a great way to raise money for cancer and pursue my passion for racing. Through this event I met my coach Brian Botzman. At that point I decided that competing in triathlons was something that I not only wanted to do, but I wanted to do them to the best of my ability.

11: You are competing in an Ironman triathlon in Louisville, Ky. Talk about this event.

LVT: Well I picked this event because it is close and I want my friends and family to be there. I really thrive on their support. An Ironman triathlon is a 2.4-mile swim, a 112-mile bike and a marathon 26.2-mile run, so I am going to need that support.

11: With the tremendous demand it takes to train for a Ironman, how do you balance family and friends?

LVT: That has been the toughest part honestly. I am a ER nurse at Riverside and I work three 12-hour shifts per week. My husband, Adam, has a full time job where he works long hours. So finding time to balance family, work and training is tricky. But even though it gets tough at times, there is always time. You cannot let excuses run your life.

11: So outside of swimming, biking and running, are you doing any weight training?

LVT: The biggest thing for me, and especially with my gymnastic background, is functional training. I do not believe in just endurance training like a lot of triathletes do. I used to be into bodybuilding, but it was just too one dimensional for me. The balance of weight training and cardiovascular has kept me injury free despite the increase in my training.

11: As you are doing long runs or rides and your mind is telling you that you can’t go on, how do you keep moving toward your goal?

LVT: For me, I think it is the people that I have taken care of at my job. I see so many serious traumas or accidents and the pain they are suffering through. It just makes me realize that I can keep going and be strong. My patients inspire me through the tough times.

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Can run a 6:30 mile

Can do 40 squat thrusts in a minute

Can do 10 pull-ups

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Think YOU have what it takes to be the next

11athletics Criteria for Female Athlete of the Month(must meet 6 of the 11 to be eligible)• Complete a triathlon• Currently play in a recreation sports league• Play/played a collegiate sport• Complete the Ruckus Run, Hell Run (or similar event)• Complete a half marathon or marathon• Complete the Scorcher in 30 minutes or less* (featured on page 58)• Complete an entire course of Elite Fitclub* • Currently can run a 6:30 mile*• Currently can deadlift 115lbs 25 times consecutively*• Currently can do 40 or more squat thrusts in one minute*• 11 pull-ups*

*must be administered by 11athletics staff for certification

If you qualify, contact us at info@11athletics.com

to be featured in our next publication!

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BIOMECHANICALLY SPEAKING

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The sport of running has become increasingly popular over the past decade. And it’s easy to see why. After all, what’s not to love about running? It’s a great way to get in shape, be competitive, set goals and even make friends.

Let’s say you’ve gotten yourself into pretty good shape and are ready to train for a specific race. A specialized running store is a great place to start. The Columbus Running Company, my personal favorite, will get you into the appropriate shoes and gear and can also offer training advice. Whether your goal is to run a 5K or a marathon, the staff can develop an individualized plan to help you achieve your goal.

Unfortunately, an estimated 65 percent of runners will experience an injury annually. Injuries are usually caused by training errors or poor biomechanics and/or running form. Where do many injured runners go for advice? They often turn to other runners via message boards on the Internet. Sometimes the advice is good, but more often than not it’s misguided and can make the injury worse. Not all injuries will require you to stop running or abandon your goal race. Therefore, it’s vital to see a qualified health care professional, specifically one who specializes in treating runners, to get you back to running as quickly and safely as possible.

Here’s an example of what happened with Sue, a runner I treated a few months ago. Sue was training for a marathon and began having pain in the outside of her knee. The marathon was four weeks away and she couldn’t run more than three miles without limping. She had followed her training plan but had a lot of questions. Why did she develop pain? Could

DartfishRunning Analysis With

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BIOMECHANICALLY SPEAKING

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she continue running, and if so, how should she alter her training plan?

Sue had actually experienced a similar running injury the previous year. She saw a physical therapist who focused on improving her flexibility and hip strength. The exercise program worked and she ran pain free until now. She resumed the exercises for several weeks but the pain was not improving.

She wondered why the exercises weren’t helping this time, especially since the new injury seemed identical to the old one.

I evaluated Sue and found her flexibility, strength and functional squatting and lunging mechanics were all normal. If there were no obvious muscle imbalances or structural issues, what was causing her pain?

The answer is pretty simple. Research has demonstrated that general strengthening, when not specific to running, does not alter abnormal running mechanics. I needed to look at her running form instead of focusing on a strengthening program.

Dartfish ProSuite software is a state-of-the-art movement analysis software that allowed me to look at Sue’s running form via slow motion or frame-by-frame playback on a computer screen. It provided me with in-depth analysis of her foot strike pattern, position of the foot, knee and hip, amount of vertical movement, step length and cadence (steps per minute). With the information gathered, I was able to identify where the breakdown in her form was occurring and make appropriate modifications.

What did I find? When I analyzed the video of Sue running, I discovered she was heel-striking and her step length was too long. Each time Sue’s foot hit the ground, the ground pushed back with an equal and opposite force. Heel striking contributed to a larger step length, which then contributed to increased force pushed back from the ground to the leg, specifically to her knee.

I trained Sue to land on her midfoot, which shortened her step length and decreased the force to her

knee when she landed. Within a week she was able to gradually resume her training and completed her marathon pain free.

Sue is an excellent example of how a Dartfish gait analysis can be vital in getting an injured runner back to training. Strengthening and stretching were not getting rid of Sue’s pain, but once her faulty form was fixed she was able to complete her goal and finish a marathon.

Who is a good candidate for a Dartfish gait analysis? Everyone!

Beginning runners: Fix your form early to prevent injuries.

Veteran runners: Improve speed and performance. Shave minutes off your personal best.

First-time marathoners: The jump to 26.2 miles puts a toll on your body. Don’t allow an injury to keep you from the starting line.

Contributed by Kelley Newsad, PT, MPT, ATC, OCS, Cert. MDT

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FEATURE

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All photos for this shoot are © Kimberly Potterf Photography

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Female Fitness at a Whole New Level

Heather Welsh (#58 in orange) and Lindsey Smith (#45 in purple) compete at the 2012 Crossfit Games in California.

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FEATURE

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These girls are cut from a different cloth. They flat out play at a different level than the average or even the very avid fitness connoisseur. They compete at CrossFit. Not your recreational CrossFit — the best of the best of CrossFit.

Starting with the CrossFit open, and on to the regionals before finally reaching the pinnacle — the Games in California — these girls went through something that your personal trainer could not have mustered up in his or her wildest dreams. An all-out assault of woman versus pain, fatigue, obstacles and fear, all for the desire to compete at the highest fitness level they know.

Loaded with a talented set of dynamic skills, unrelenting determination and uncommon strength, these two women have proved strong is the new sexy. 11athletics is proud to have their story.

11: How do you balance work with the commitment CrossFit takes?Lindsey Smith: Ugh, I really don’t know. I am the athletic director for the Columbus School for Girls and I am also a level 1 CrossFit trainer. Honestly, I just have to take it one day at a time. I do not really try to plan it out too much or I just get frustrated at the lack of time. So I schedule in training when I can, whether that is 7 to 10 at night or whatever.

11: Is there any particular CrossFitter who you look up to or pattern your training after?Heather Welsh: I would not say that I pattern my training after any specific CrossFitter. My coach is Graham Holmberg, so I tend to follow along with his schedule. I think what Lindsey and I have is super special. We can really push ourselves to higher limits. Lindsey is really strong, so training alongside her has made me stronger. My strengths are more in line with my speed and gymnastics, so I can push her in those aspects.

11: Were there any sports in high school or college that helped prepare you for CrossFit?Lindsey Smith: Yes, I think so. In high school I played soccer, basketball and I also kicked for our high school football team. In college (DePaul University), I also played soccer and basketball and I was also a decathlete. Being a decathlete prepared me for CrossFit because you are always getting up for an event and then coming down, up and then down. You have to teach your body and mind to recover from the strain and stress of the sport.

11: Heather, you finished second at the CrossFit Games sprint. Tell us about the event and why you did so well?Heather Welsh: The sprint event was a 300-yard shuttle (run 50 yards and back, then 100 yards and back). I knew going in that I was pretty fast, but I did not know exactly how I would stack up against the other athletes. I knew Deborah Cordner Carson ran track in college, so I made it my goal to attempt to stay next to her. It was somewhat strategic for me at that point because I needed a top-five finish to stay in the hunt. The all out sprint did come with a cost because we immediately went into the rope climb/sled push after the sprint. So I did not fare as well as I could have because I used a great portion of my energy and was not able to recover fast enough.

Heather’s Stats:Age 30

5’ 9” 130 poundsNew Albany

Lindsey’s Stats:Age 295’ 11”

158 poundsGerman Village

Heather vs. Lindsey

Olympics-Who Will

Win the Gold?

Arm Wrestling–Lindsey

Swimming–Heather

Beach Volleyball–Heather

Basketball–Lindsey

100 meter dash–Heather

5000 meter run–Lindsey

Diving–Heather

Soccer–Lindsey

Gymnastics–Heather

Long Jump–Lindsey

Result:Heather 5, Lindsey 5

11athletics: Describe a typical schedule of training for one to our readers.Heather Welsh: If it is peak season or right before the Games I will typically train from 9 a.m. to noon. Then in the evening I will most likely do interval sprints or some type of cardiovascular work. If it is the offseason, I will focus more on a particular skill or work on developing strength.

11: How much does diet play into your performance?Lindsey Smith: I think it is a critical component. For me it is important to eat clean. Although, honestly I do not obsess over it too much, especially if the volume of work is high. I have found that I need a balance, and if I keep too strict I find that I get frustrated. The majority of the time I will not eat processed food. I consume very little grains and dairy.

11: A strength and skill day would be comprised of what type of exercises?Heather Welsh: Depending on where I am in the week, a back squat would be an example of the strength portion. A skill would be a gymnastic-based move, something such as a pull-up, muscle-up or handstand push-up.

11: Talk about a high volume of work, what is that comprised of?Lindsey Smith: A high volume is usually three to three and a half hours of training. Volume training can be packaged in several ways. It could be a strength component, a metabolic conditioning component, skill or track work. It typically is all done at once, at times I will break it up two segments depending on my schedule.

11: What is your favorite WOD (workout of the day)?Heather Welsh: My favorite WOD is Amanda. It is 9 - 7 – 5 reps for time using muscle-ups and the snatch.

11: What inspires you to train at such a high intensity?Lindsey Smith: I think a lot of different things. One would be that I have always had a natural competitive desire. I have always competed in sports throughout life. Second, I feel like I have been given this God-given gift of ability and talent and I want to maximize these gifts to motivate and inspire not only myself but others.

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Heather and Lindsey are often mistaken for each other in pictures. So much so, that Lindsey’s husband once retweeted a pic that he thought was Lindsey but was actually Heather.

11: Lindsey, you finished fourth in the clean ladders. Tell us about the event and why you did so well?Lindsey Smith: The clean ladders are a basic clean one-rep max. You go up to a new max every 30 seconds starting at 140 pounds. I really like to lift heavy things, so this was a good event for me. I knew when the event was announced that I could do well in it. My previous PR (personal record) was 215 pounds and I knew that I had that advantage on the other women. The way it was set up, when you got over 200 pounds you were very close to all of the fans cheering. At that point it was very liberating to me and I closed my eyes and let the crowd push me. I ended up hitting a new PR at 220 pounds.

11: Heather, talk about the Pendleton and how you can improve, since your score was not as strong as in some of the other events.Heather Welsh: The Pendleton is a 700 meter swim, 8K bike and 11K run. It is funny, when they announced the event I was terrified because I am scared of sharks. I was so scared, I was thinking, will I even survive or get through this event? I was so happy once I actually got out of the water that the rest of the race was a lot of

fun. You have to prepare for the unknown with CrossFit, and I certainly was not ready for a triathlon starting in the ocean.

11: Lindsey, talk about the O course and how you can improve, since your score was not as strong as in some of the other events.Lindsey Smith: The O course is an obstacle course that was mostly climbing and jumping over a number of logs. I was kind of bummed about this event. I was actually doing very well, but when I jumped up on one of the logs, I actually touched one of the partitions and you were not allowed to touch them. I was not aware of that and I had to go back and redo that portion again. So I really could not make up that penalty.

11: Tell me who the hottest CrossFitter is?Heather Welsh: (Laughs) My husband of course. Oh my, I guess I would have to say Aja Barto. He has that exotic look.

Lindsey Smith: Oh no, it is definitely Rich Froning.

11: Gals, you are super elite. Thanks for giving 11 your story.

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ATHLETE ADVICE

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Assuming you have undergone a professional bike fit, one of the single best things you can do to improve your cycling performance is increase your core strength. That’s right…I did NOT say quads.

The core is more than just your abs or “6-pack” — it is made up of many muscles. The general area of your core lays between the upper thigh and lower chest and includes both the front and back of your trunk.

A strong core will help stabilize your hips during the pedal stroke. This eliminates unwanted and energy-wasting movements. A stable pelvis will also set the stage for a smooth, effective and efficient pedal stroke. It will also aid in proper posture on the bike, allowing the spine to stay in a neutral position. When this is achieved, it helps prevent hamstring tightness, lower back pain and neck pain, ultimately maximizing bike comfort. Oftentimes, comfort is overlooked as a key to

speed. Do not be fooled by the “no pain, no gain” statement. Comfort on the bike directly results in your ability to hold a proper position and execute proper technique more consistently. This directly affects your speed, and in turn, your happiness and enjoyment on the bike!

The core is also in charge of absorbing upward forces from the road and your force-producing muscles. Ever notice that rider in front of you starting to rock side to side as the ride approaches longer distances? That is the body’s way of compensating for a core fatiguing. The core is also responsible for directing the forces produced by the glutes, quads and hamstrings toward the pedals.

Imagine shooting a cannon off in a canoe, the canoe would shoot backward and absorb some of the force that should have gone to the cannon ball. The goal is to have a brick wall for a core, not a canoe.

Stengthen Your CoreYou have worked hard to strengthen

your leg muscles. You have put in the time and miles in building up your aerobic base. A strong core will now help you maximize the returns on all your hard work and get that force where it needs to go — to your pedals!

I can hear the muttering already. “Really Wes! I need to train even longer? I am busy and do not have the time!” I have a simple solution. Hopefully you allow yourself a bit of down time every evening. Maybe you set aside 30 minutes to watch your new favorite sitcom. PERFECT. Simply add the core in on commercial breaks. For the morning people, starting the day out with a few stretches and some core can be done in 10 minutes and is a great way to ease into the busy day ahead. Core seems to be the easiest of work outs to postpone or pass by. It can be done quickly and is certainly worth the effort. Putting it back on the priority list will pay off greatly.

Train hard and keep it rubber side down.

Contributed by Dan “WES” WesleyUSA Cycling Coach, Certified RETUL Bike Fitterwww.triformancesbr.com

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Improve Cycling Performance

Two fantastic core exercises are planks and side planks. For an extra bonus, you can add in a BOSU to increase difficulty and increase the work load on all those stabilizer muscles as well.

To utilize the core strength properly, you must also address flexibility. The classic cobra stretch seen in most yoga studios is a great way to stretch the rectus abdominus and reverse some bad posture habits that creep in our daily lives from sitting at a desk all day and driving in a car. It compliments core strengthening very well.

Side plank done on a BOSU Cobra stretch

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ATHLETE ADVICE

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Implementing a comprehensive, organized training plan is imperative for sports performance coaches working with athletes. Regardless of the sport, the age of the athlete or the time of year, periodization is an essential aspect of an overall strength and conditioning program. After instituting movement assessments, performance testing and needs analyses, it is imperative to construct a planned system utilizing progressive overload in a designated cycle.

Periodization RevisitedThe NSCA describes periodization as: “Strategy to promote long-term

training and performance improvements with preplanned, systematic variations in training specificity, intensity and volume organized in periods or cycles within an overall program.” There are so many different periodization models that can be used to accomplish very similar goals. The key is finding which model fits your situation. For the sake of this article, let’s look at some very general models and place them into two separate categories: linear and non-linear periodization.

Linear PeriodizationWhen analyzing linear and

non-linear periodization, it is important to understand all linear periodization models have non-linear characteristics, and vice-versa. Specifically, non-linear periodization has an inverse relationship between intensity (most likely the training load) and volume (sets and reps).

For the most part, linear periodization models follow the basic premise of an inverse relationship between volume and intensity. As the rep ranges decrease throughout a training cycle, the intensity increases. A typical training cycle may start out with three sets of 12 reps in week one and end up being three sets of two reps for the last week.

One major drawback with linear periodization is that certain qualities such as hypertrophy, strength endurance, maximum strength and power are only addressed for a portion of the total training cycle. For example, maximum strength may not be addressed until the last third of the training cycle once the repetitions funnel down to a lower rep range. This comparison cannot be illustrated any better than Dave Tate does in his article “The Periodization Bible Part I and Part II.”

Short-Term Planning for Long-Term SuccessSimplifying Periodization for Large Groups of Beginners

WEEK Example Set & Rep Scheme

Week 1 3 sets of 12 reps w/ 65%

Week 2 3 sets of 10 reps w/ 70%

Week 3 3 sets of 8 reps w/ 75%

Week 4 3 sets of 6 reps w/ 80%

Week 5 3 sets of 5 reps w/ 82.5 %

Week 6 3 sets of 4 reps w/ 85%

Week 7 3 sets of 3 reps w/ 87.5%

Week 8 3 sets of 2 reps w/ 90 %

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The Problem with the Yearly Training Plan

As coaches, we sometimes have limited time and resources to work with athletes. Due to longer seasons, early specialization and increased competition, there is less time available to make athletes stronger. In most private high school and small college settings, uninterrupted training cycles may only last a month or month and a half at best. Long-term training cycles may be difficult to plan, and it is imperative to work around the athletes’ game schedule, non-traditional season, other sport seasons, breaks in the academic year, vacations, etc.

In no way am I suggesting that linear periodization templates are not beneficial. Most well thought-out, detailed training plans can yield results. However, exploring a non-linear periodization structure may suit your situations more effectively.

Why a Non-Linear Model Like the Conjugate Method May Be the Best for Beginners

Although some coaches may agree that using a non-linear method such as the conjugate method may be better suited for experienced athletes, there are inherent benefits to using this system for younger athletes. Conjugated periodization addresses multiple aspects of athletic development simultaneously with emphasis on certain qualities at different times during the training year. In their book “Optimizing Strength Training,” William Kraemer and Steven Fleck explore non-linear periodiztion strategies and implement them into collegiate athletics scenarios.

Two Major Advantages When Utilizing Non-linear Periodization:

1.) More flexibility in the program structure with allowance of more variety in training modalities.

2.) The ability to make more progress in less time by employing different training methods simultaneously throughout the entire training cycle.

Vladimir Zatsiorsky has classified three distinct strength training methods: the Maximum Effort Method, the Dynamic Effort Method and the Repeated Effort (Repetition) Method. Non-linear periodization models typically incorporate all of these components every week (microcycle) of the training cycle. Conversely, linear models address certain performance qualities in a sequential pattern. Louie Simmons of Westside Barbell has popularized these methods with strength coaches and power lifters.

Non-Linear PeriodizationThere are a few sub-categories

of non-linear periodization. The most common include undulating, conjugated or concurrent, and the Tier System invented by Joe Kenn. All of these sub-categories have similar characteristics. In addition, non-linear periodization will possess linear characteristics. The basic premise is multiple fitness qualities, such as power, strength and hypertrophy, to name a few, will be addressed throughout the course of the training cycle.

METHOD Load Repetitions Velocity

Max Effort Method Maximal <90% Low 1-4 reps Attempted high but low because of load

Dynamic Effort Method Sub-Maximal 40-70% Low 1-4 reps High

Repeated Effort Method Sub-Maximal 60-80% High 6 or <6 reps High then low due to fatigue

Non-Linear Based Periodization Models

TYPE KEY CHARACTERISTICSUndulating Movements trained multiple times per week with different training methods and movement. EX: Monday – Exercises for power 4x6 Wednesday – Exercises for strength 3x8-10 Friday – Exercises for hypertrophy 3x12-15

Tier System Movements trained once weekly with different training method EX: Monday – Total body power; lower body strength; upper body hypertrophy Wednesday – lower body power; upper body strength; total body hypertrophy Friday – upper body power; total body strength; lower body hypertrophy

Conjugated or Fitness qualities are addressed simultaneously and equally throughout Concurrent the training cycle with emphasis on one quality at a time throughout the training cycle EX: Monday – DE lower body (8x2w/60%) Tuesday – DE upper body (8x3 w/50%) Thursday – ME lower body (Work up to 1-3RM) Friday – ME upper body (Work up to 1-3RM)

Both linear and non-linear periodization models can be effective in developing athletes. Finding the best way to implement a training plan to optimize gains may be as easy as finding the best periodization plan for your situation. With the limited time coaches have for training athletes, a non-linear approach may give you the results you are looking for.

Contributed by Mark Watts MS, CSCS, USAW