by Joe Vennare, Co-Founder Hybrid Athlete
It was Albert Einstein who said; Insanity is doing the same thing, over and over again, but expecting different results. With this statement in mind, spend some time today studying your training schedule, daily workouts, and nutritional intake. Then ask, are you satisfied with your results? What are you doing about it? If you are not continually reviewing, assessing, and tweaking your training and fueling habits your efforts, there is no way to tell if you are improving, regressing, or at a complete standstill.
Maintaining a training journal and recording your workout, performance, and state of mind is one tool that will enable you to evaluate your efforts versus your results. Whether you are a professional athlete with years of exercise experience or a professional channel surfer enthralled by late night infomercial touting the next best fitness gadget, you have likely been exposed to the concept of training “plateaus”.
The concept is simple, but gets transformed into a scientific study comparable to quantum physics so that personal trainers have a justification for taking your money. Here is what you need to know; because our bodies adapt to the loads and stressors placed upon it during training, it is necessary to vary the amount of weight lifted, distance covered, or intensity at which you train in order to continually progress. What does that mean for you? Change up your routine so that it is not routine. Use different exercises, rep schemes, and weights during workouts that vary in terms of frequency, intensity, and duration. Don’t over complicate things. There is no magic routine or specific formula that dictates how often a regimen needs altering. Keep your workouts fresh, fun, and challenging to ensure that they are constantly evolving and your results will follow suit.
Now, I have a bit of a confession to make. I told you all of that, so that I could tell you this: there are other factors that cause training plateaus and affect physical performance. There are millions of articles available on the interwebs that will tell you how to “break through a fitness plateau”. However, they fall short of addressing the entirety of the subject. An inclusive approach to assessing performance during a workout and the results that ensue require an analysis of the training environment and external stimuli.
For starters, consider the following:
When and where do you train?
Do you listen to music?
What do you eat before/after your workout?
What do you wear?
Are you walking into the gym at the same time every day, having eaten the same snack, rocking out to the same “workout” playlist? Or, are you meeting your buddy at the bench press for pseudo-workout before you head to your local pub for happy hour? Better yet, have you been working with the same trainer for months or years hoping to lose those final ten pounds? Now, how did we define the outcome of doing the same thing over and over expecting different results? Oh yeah…INSAINITY!
Instead of adhering to a predictable routine, get more from your workouts by altering your training environment and outside influences. Train in the morning on an empty stomach, see how you feel. Find a new gym, preferably one without mirrors, televisions, or exercise machines, where members are moving heavy objects. Ask a friend who is fit if you can train with them. Even if you struggle to keep up, you will benefit from trying. Make a new playlist or train without music to see what happens. Finally, take your workouts outside from time to time. Running on a treadmill is not the same as running on a track, the road, over rolling hills. If having a predictable workout regimen, with respect to exercise and weight selection, is detrimental the same is true of a daily training routine that is routine.
(Author Joe Vennare is a successful entrepreneur and accomplished fitness professional. As the co-founder of Hybrid Athlete, www.thehybridathlete.com, Joe develops innovative fitness programming for endurance, multi-sport and obstacle race athletes. Joe is also the co-creator of Race Day Domination, www.racedaydomination.com, a training manual designed to prepare competitors for success in any obstacle course race. In addition to his professional pursuits, Joe is a sponsored endurance athlete competing in triathlon, ultra-marathon, and adventure racing. Joe’s motivation to train and compete in endurance sports is fueled by a desire to test his physical abilities and mental toughness.)
Everything you need to know for the big race day!
From the Lehigh Valley:
Route 33 North to I-80 West to Exit 299 (old Exit 45) Tannersville, and follow the signs to Camelback.
I-380 South to I-80 East to Exit 299 (old Exit 45) Tannersville, and follow the signs to Camelback.
I-476 (NE Extension of the PA Turnpike) South or Route 115 South to I-80 East to Exit 299 (old Exit 45) Tannersville. Follow signs to Camelback.
I-476 (NE Extension of the PA Turnpike) North to Lehigh Valley Exit 56 (old Exit 33), Route 22 East to Route 33 North to I-80 West to Exit 299 (old Exit 45) Tannersville, and follow the signs to Camelback.
NEW Alternate Route (Avoiding Route 22 through Allentown):
I-476 North to Lehigh Valley Exit 56 (old Exit 33), then Route 22 East to the first exit (309 South). 309 South becomes I-78 East; proceed on I-78 East to Route 33 North to I-80 West to Exit 299 (old Exit 45) Tannersville, and follow the signs to Camelback.
From Metropolitan New Jersey & New York:
I-80 West to PA Exit 299 (old Exit 45) Tannersville, and follow the signs to Camelback.
From Central NJ, Newark, and Southern Metro New York City Area:
I-78 West to PA Route 33 North to I-80 West to Exit 299 (old Exit 45) Tannersville, and follow the signs.
From Washington & Baltimore:
I-95 North to I-476 (NE Extension of the PA Turnpike) North, and follow the directions from Philadelphia. Approximately 4.5 hours travel time.
I-95 North to I-476 (NE Extension of the PA Turnpike) North, then follow the directions from Philadelphia.
PIT Score + Mountain Run Score = Overall Score
The PIT is designed to be the great equalizer by leveling the playing field between power athletes and endurance runners to determine the best overall conditioned athlete.
1. “The PIT” will consist of separate stations per heat
2. Each station will consist of 4 strength elements:
• Thruster (75lb men; 45lb women)
• Box Jumps (20 inches tall both M/F)
• Kettlebell Swing (20kg men; 12kg women)
3. Per heat: competitors will fill the PIT per heat accompanied by professionally trained judges (1 per element)
4. At each station there will be a JUDGE to record the competitor’s total repetitions
• Note: This judge will remain with the competitor for all 4 stations.
5. Each strength element will be 1min 30sec in duration followed by a 30 sec rest and rotation period to the next element. This time will also allow judges to record the amount of reps completed by each individual.
*RRR = Rest Rotate and Record
Approach: 1min 30sec approach for competitors and teams to their designated sections.
Station 1: 1min 30sec for competitors to complete as many reps as possible. (End = 3min mark)
RRR 1: 30 seconds. (End = 3:30min mark)
Station 2: 1min 30sec for competitor to complete as many reps as possible. (End = 5min mark)
RRR 2: 30 seconds. (End = 5:30min mark)
Station 3: 1min 30sec for competitor to complete as many reps as possible. (End = 7min mark)
RRR 3: 30 seconds. (End = 7:30min mark)
Station 4: 1min 30sec for competitor to complete as many reps as possible. (End = 9min mark)
Funnel to Race Start: 10 minute mark.
COMPETITORS WILL TRANSITION TO MOUNTAIN COURSE UPON COMPLETION OF THE PIT.
Total PIT time: 10 minutes
Lifting PIT Staging Area Prior To Start Time.
Kettle bells swing
The mountain run will consist of 7 miles of running with 7 military obstacles throughout the course.
Course Marshals will be present at all obstacles.
Find out when the fun begins for the first ever CMC!
- Friday, September 9th: 10:00 am – 6:00 pm
- Saturday, September 10th: 7:00 am – 9:00 am
Race Day (see schedule below)
- Gates open at 7:00 am at Camelback Mtn. (Breakfast items will be for purchase at 7:00 am).
- Heats will start at 10:00 am and be every half hour after.
- Racers must check into heats 20 minutes PRIOR to start time.
- Race Day Registration will be $150.
- Comfortable athletic/trail running shoes
- Form fitting/breathable top
- Costumes: Due to insurance reasons costumes are not allowed
- Drinking alcohol prior to or during race
- Failure to comply will prevent you from competing
FAQ & Info
- Racers Receive: Free Parking, Swag bag (T-shirt & giveaways), Free access to waterpark (all water slides), Chairlift to the top of the mountain
- Racers May Purchase: Food/drink, Alcohol, Locker (Inquire at Registration Tent), Vendor Merchandise, Cabanas, Picnic Tables
- What to Bring: Family & Friends, Change of clothes, Towel, Bathing Suit, Cash/Credit Cards (all major cards accepted; ATM available)
Friday – September 9, 2011
10:00 am to 6:00 pm: Number Pickup /Registration; Vendor Set-Up; Course & PIT Viewing: Participants and spectators are welcome to come and view the “PIT” and course obstacles.
Saturday – September 10, 2011
7:00 am: Camelback Parking Lot Opens; Number Pickup / Race Day Registration Opens
8:00 am – 8:20 am: PIT Judge Check-In; Volunteer Check-In
8:30 am: PIT Judge Meeting with PIT Chief: Jason Leydon; Volunteer Meeting Race Director: Joe Patenella
9:15 am: Stretching
9:40 am: HEAT 1 Check-In at Corral
9:45 am: OPENING CEREMONIES
10:00 am: HEAT 1 Begins; Waterpark Gates Open; Chairlift Opens
10:10 am: HEAT 2 Check-In at Corral
10:20 am: Rules by PIT Chief
10:30 am: HEAT 2 Begins
10:40 am: HEAT 3 Check-In at Corral
10:45 am: OPENING CEREMONIES
11:00 am: HEAT 3 Begins; Waterpark Slides Open
11:10 am: HEAT 4 Check-In at Corral
11:20 am: Rules by PIT Chief
11:30 am: HEAT 4 Begins
3:00 pm: Awards Ceremony
3:00 pm- 6:00 pm: Liquid Lightning After Party
Make the finish line your starting line. Did you sign up for CMC's Winter Assault yet? #cmcombine #cmcbaltimore #winterassault #crossfit #functionalfitness #fitspo
This is one of your PIT judges for CMC's Winter Assault and yes, she's as tough as she looks. Are YOU ready to dominate these three PIT workouts? @sbmorecrossfit is ready for you. #cmcombine #cmcbaltimore #winterassault #baltimore #sbmorecrossfit
Yoda knows all about it. The struggle is real. #cmcombine #cmcbaltimore #winterassault #yoda #starwars #legdayproblems