Blog Archives

Blog Archives for August 2012

The Fear of Bulkiness Ladies

Kyle H

Ladies!!!! Please read this article below. I found a great article about "Does CrossFit make me bulky?" Please do not approach me and ask me if CrossFit is going to make you bulky. The answer is NO! I hope this article helps. Time and time again I have this conversation. It seems as much detail and explanation I go into I always lose. I don't know how I can be anymore clear- Strong is the new skinny and strong is beautiful. Hopefully you will see this from our point of view after you read this article and see the pictures. If you want to look like a runway model then you're in the wrong place, actually any gym is the wrong place. Enjoy!!!

Thank You

T J Hendricks

I have been coaching at CrossFit White Rock since January 2011. Throughout that time, I have met some amazing people and been able to influence their lives in a positive way. I have seen people reach weight loss goals, get off blood pressure and cholesterol meds, beat different diseases of the body and achieve numerous peformance based goals. It has been an unforgettable experience.

Last week, I was offered a permanent position in the P.E. dept and as a Strength and Conditioning Coach, as well as coaching in the Girl's basketball and Baseball programs at Fort Worth Country Day School where I worked as a part-time coach from 2996-2011. I start this Tuesday and I know it sounds soon, but this is an opportunity I could not pass up. I have a chance for a long career at FWCD and my newborn son will be able to receive one of the best educations offered in the DFW area. 

I want to thank everyone for allowing me to be a part of their lives in and out of the gym. I hope to still keep in contact with you and be a part of the CFWR community when I can. It was a joy for me to see people achieve things they couldn't do when they first walked in the door. You did that by showing up on a regular basis, having a good attitude and a strong work ethic. You are all special people. Not everyone can do what you do on a regular day at the gym. Keep having fun and working hard and you'll keep achieving things you once thought were impossible. It was an honor and a privilege to be able to coach you. I wish you all the best.

 Thank you! 

T J Hendricks

By the way, I will be in the gym coaching Monday afternoon's class and during Saturday's classes. I hope to see you then! 


Kyle H

This is a blog from CrossFit One World by Freddy Camacho. He writes some terrifc blogs. This one really just popped out me and I think everyone can benefit from this, take a step back and reevaluate your training.

Does this scene sound familiar?

The trainer yells “3, 2, 1...Go!”. The music turns up loud. People are grunting and groaning. The next thing you know you’re caught up in the frenzy. Everything you learned about performing any particular movement well goes out the door. Someone is yelling something at you, but you don't have time to listen. You are flying through the workout. In the end, you’re sprawled out on the floor. You killed it. Oh, wait a second, there was a trainer there yelling coaching cues to you about your movement during the workout? What does the trainer know? You finished first and you did it “As Rx’d.” You are a CrossFitter!!!

In anything we do in life, doing things wrong is always less efficient than doing things right. Unfortunately, training at high intensity has what we call "The Slop Factor": reach the point of exhaustion, and there is going to be some loss of good technique in your movement. I agree with this 100%, but you should not be sloppy for the ENTIRE workout just for the sake of being the fastest. You should not be thinkng, “Why do it right if I can do it wrong?”

You can break down how I sit on a toilet seat in the morning and figure out how I can do it more efficiently (probably not a photo compilation you would want me to post on this blog). All human movement involves “technique.” When you start adding objects into the movement (weightlifting) or manipulating the human body through space (gymnastics), the technique sometimes changes from what we do easily (walk, run, sit) to something we need to learn. The human body is an amazing machine. It knows how to work its many intricate parts together to do awesome things, but you can train it to be even better. Training in a nutshell is simply refining your technique.

In CrossFit, we sometimes forget about refining our technique. Need to do 30 clean and jerks for time? Just bend over and pick up the bar! 50 burpess in a row? No problem. Just flop on the floor and get up as fast as you can! Get done as fast as possible and who cares about technique. DUMB DUMB DUMB!! A workout is not a contest. You don't win a prize for doing the workout the fastest. A workout is part of your training. It's practice time. Why would anyone want to practice doing something wrong??? You ever wonder why some gym beasts suck at competitions? They practice moving badly for the sake of moving quickly. They follow the mentality of "Why do it right if I can do it wrong?"

Slow down to go faster? It doesn’t make sense to most people. You need to get out of your head that being the fastest isn’t the goal. Watch CrossFit Games champions Rich Froning or Annie Thorisdottir do thrusters and pull-ups during the workout “Fran.” Their movement is beautiful for almost the entire workout, AND it is fast. Why? Because in their training they practice good movement. Capacity, and ultimately the speed, came second after the efficiency. The best in any athletic endeavor don’t train at being sloppy. They never think, “Why do it right when I can do it wrong?” Every single training session they are thinking about moving well.

Take your time during a workout to think about what you are doing. I’m not saying you need to come to a grinding halt and everything needs to be perfect. Just think about the little things that make a movement better, especially if you know you have a tendancy to not do those little things. How is your set up? Are your feet where they should be? Am I keeping a tight back? The list of things to think about is huge, but there will come a time when you will move faster without having to think so much. You just need to practice to get there. This is training.

You didn't join One World to try and be the fastest during your group session. At One World we are tranining, not competing. The clock is just a reference. Turn off the competition mode and get into the practice/training mode. You will be so much better off in the long run.

I’m thinking our next t-shirt might be “CrossFit One World- Training To Not Suck At CrossFit.”


Ben Winski

An injury, even a minor one, can knock you off your training track and provide an excellent excuse for cutting back or even stopping altogether. If you let it. But don’t fool yourself into blaming the owwie, the equipment, the WOD, the coach or the gym. If you stop training for any reason, it’s on you.

If you’re seriously putting yourself into your fitness, injuries are going to happen now and then. Ask any professional athlete. Hopefully, the injuries will be more the pulled muscle variety versus the more intrusive broken bone or torn ligament type but what determines the outcome of any recovery is you. There are always WOD modifications for working around injuries so don’t stop working out. There is going to be some pain in the rebuilding of muscle and strength. Learn your body and the fine line between over-doing and risking re-injury and under-doing and prolonging the injury’s impact. And get it in your head now, pre-injury, that there may be some of that “get back up on the horse that threw you” stuff to work through mentally. A little fear post-injury is normal but again, don’t let it stop you! Talk to your coach, we’ve had our share of injuries to work through, too. We’ll give you the modifications and guidance and support you need to make that injury a thing of the past. Bottom line, you have to keep fit throughout the healing process which means continued workouts. No excuses.