Sunday Story…I can be right

 

Or I can be connected. It is difficult to be both.

 

In the world we find ourselves in today it seems as if people just want to be right. They rant and rave from behind their keyboards mistaking volume (loudness) and volume (number of words) for persuasion. The internet is the master class on using innuendo, sharp words, and anger in our writing. The comment sections of almost every place (Next Door, Facebook, Washington post) are filled with this kind of communication. It often seems that the point isn’t to persuade but to bully, tear down, or just pour my vitriol all over whoever is reading.

 

But what is the point? If you are trying to persuade yelling your opinion at someone won’t do it. If you want to let everyone know you are angry, why not just say that instead of tearing someone else down?

 

It seems to me that the point of communication is to tell others our point of view, to connect, and to persuade. Yelling, calling people names, villainizing, and using cutting invective will almost never do any of those things. As a matter of fact, it will guarantee the exact opposite in most cases. And the worst case it will harden my position into an intractable point of view. At that point, we are not connected but we are both right (in our opinions).

 

The way to connect is to listen, seek to understand, and then to communicate in a way the other person can hear. None of us like to be yelled at…in person or on paper.

 

We can all do better. And if we all do better, we can stay connected. And when we are connected, we can get things done.

 

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

 

 

 

 

Sunday Story…Adapt

Or die. It’s simple, really. The organisms that are still here on earth and thriving are not necessarily the smartest, biggest, fastest, or meanest although sometimes they are. They are the best at adapting.

 

Adapting to changes in climate, diet, danger, or activity is what survival of the fittest is all about. If you don’t adapt you will die. If an entire species doesn’t adapt it goes extinct.

 

We are in a period where change is happening rapidly. We all need to learn new skills to survive in the changing environment. The faster we learn them the easier life will be…until the next change sneaks up on us.

 

The wonderful thing about being born human is our innate ability to adapt. We are not ruled by instinct alone. We are not ruled by habit alone. Do those things exist, and do we use them? Of course we do. But we can change, shift, and transform.

 

There is a danger in believing there is only one right true way to do things. That rigidity does not allow for adaptability or finding new and creative solutions to getting things done.

 

Many of us have thought for years that going full out was the one true path to good health and fitness. Now we are going to go slower to go faster and to go longer. It won’t be easy. It will be worth it.

 

Adaptation is a powerful tool. Put it to work!

 

John Mariotti

www.crossfitodyssey.com    

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…LSD Data

To get on the LSD train, you need a heart monitor. There are lots of them out there and we have been doing some experimentation to see which one might be best.

 

The three we have been using are:

Whoop is the best in terms of overall data. The monitor is worn on your wrist, but they do have other options available. Whoop gives you a ton of data over and above your workout.

MAF Earbuds are the most convenient in terms of relaying the data to you since the earbuds talk to you and tell you your heart rate as often as you like (within reason).

Polar Chest strap. The most accurate in my opinion. Simple and easy to use, the app is free but looking at your phone can be a pain in the rear.

 

In terms of accuracy, we think Polar is best. But objective accuracy may be less important than paying attention to the trend line (Can you do more work at a lower heart rate?).

 

I am happy to share the raw data with any of you that want to geek out on it!

 

If you already own one of these (or another) it will be fine. If you don’t, I recommend keeping it simple and getting a polar (https://www.amazon.com/gp/product/B08411DQ96/ref=ppx_yo_dt_b_asin_title_o05_s00?ie=UTF8&th=1&psc=1).

If you want to get out on the forefront of technology, go for the earbuds (https://philmaffetone.com/earbuds/).

If you want more data get a whoop (https://www.whoop.com/). But if you go with a whoop let me know and I may be able to hook you up with some discounts.

 

***Also due to some personal emergencies we may need to move the start date back 1 week.*** We will keep you posted.

 

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

 

 

 

 

Sunday Story…LSD (IV)

Starting on May 15 and ending on July 23 (10 weeks) we are going to start a new program designed around heart rate training.

 

Here’s what this is going to take:

Commit to 6 workouts a week. You can do one a day and two on any given day. There will be 3 CrossFit workouts and 3 sessions of heart rate trainings varying in time from 20 minutes to 120 minutes.

You will need a heart rate monitor. Whoop, Apple Watch, Garmin, MAF earbuds, any of them will work BUT a chest monitor is the most accurate. I just ordered a basic Polar heart rate chest monitor for $60.00 from Amazon. They have a free app that should suffice.

You can use any pieces of equipment you want…from nothing (run/walk), concept 2 rower/ski erg/bike, Echo bike, assault bike, road bike, mountain bike, treadmill, stair stepper, elliptical. Anything that will get your heart rate up and that you can do for the prescribed length of time.

You can do it here at Odyssey or anywhere including your home. We will have a logging system to help keep track of your progress.

So, I will program 3 sessions a week and we will help you track your progress. I would also like you to get on the In-body machine to get a baseline body composition and take some before and after pics as well.

Price TBD.

 

Get ready to get more fit, live longer, better, and maybe even crush some wods while you are at it!

 

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…LSD (III)

Ok, now we get to the meat of the matter. How do we increase or achieve the level of “aerobic” fitness we want without sacrificing our other fitness gains? I do not want to look like a marathon runner or an ultra-runner. By the same token, however, I don’t want a body that looks like it can’t run across the street.

 

The way I look at this is on a session per week rather than days per week. I need at least 3 strength/hiit sessions per week. And I need at least 3 heart rate/base building sessions per week. Occasionally these will be the same. My base-building sessions are going to vary from 20 to 120 minutes. Rare will be the 120 minutes. Most often will be the 30–60-minute ranges. During these sessions, my target heart rate will be in zone two range…about 120 bpm for many of us. Here is a link to the Maffetone method to help you determine your heart rate ranges: https://philmaffetone.com/method/process/

This is how we train to be healthier and to live longer! Aerobic work is key in a balanced fitness program. To recap, here are a just a few of the benefits:

·         Cardiovascular efficiency and health

·         Efficiency of respiration

·         Blood flow

·         Insulin sensitivity and blood sugar regulation

·         Body composition!

·         Movement efficiency and function

·         Sense of wellness

       

We are starting a new program soon to explore this facet of training. If you want to join us, please reach out soon!

 

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…LSD (II)

 The why of Long Slow Distance is one word…adaptation. Adaptation is what our bodies and minds do to accommodate new stimuli. Some adaptations are purely physical…growing bigger muscles to adapt to lifting heavier weights. Some adaptations are biochemical…your body secretes more and different hormones and chemicals in response to various stimuli. Think of what happens when you are “stressed out.” Other adaptations are neuro-muscular…your brain realizes something is different and creates a change down in your cells to respond to the change. And yet another is the adaptation that occurs in our fuel-burning mechanism. LSD requires our bodies to burn fat for energy rather than glucose (sugar.)

 

All these examples happen when we do LSD. We develop different musculature to respond to 60 minutes of running as opposed to 2 minutes of running. Our bodies begin to secrete endorphins and other brain chemicals to have you feel good, your hormones ramp up in response to the muscular changes, and your stress hormones decrease (because you feel better.) Your brain shifts gears and tells you it is going to be OK and then moves energy in your cells to make it so. And, of course, you will burn fat because it is a more efficient and readily available energy source.

 

Long slow distance needs to be part of your health and fitness routine. You don’t want to be fit and unhealthy or healthy and unfit. As we age the goal should be to maintain both health and fitness, but it is going to take work. There are three main branches to achieve this goal…aerobic fitness, strength training, and diet.

 

Next week…the how!

 

John Mariotti

www.crossfitodyssey.com

www.sunday-stories.blogspot.com

775-338-2412

Sunday Story…LSD

As my regular readers know this space is usually relegated to philosophical or motivational information. Today, however, we are going to detour into a more personal recounting.

 

As some of you know we recently completed the first stage of qualifying for the CrossFit Games known as the “open.” 3 workouts over 3 weeks were designed to winnow the field for the second round. I finished that contest in first place out of over 1200 participants aged sixty-five and over.

 

This accomplishment was surprising. My training regimen has been nowhere near what it was back in 2017 or 18. Not the same volume or intensity, no personal programming, no tracking food obsessively. I have purposefully dialed all those things down.

 

So, what happened? How, with less volume and less intensity, did I manage to win one workout outright, tie for first on another, and a sixth on the last one? What sorcery or magic pill made this possible?

 

Three little letters…LSD. That’s right…Long Slow Distance. Back in December Invictus started throwing some “zone 2” training into the mix. Zone 2 is a heart rate pace that is slow…for me, it’s about 120 beats per minute (bpm). That is a conversational pace. That is a snail’s pace, especially when viewed through the lens of high-intensity training. The first time I tried it I rowed 1000 meters and it took almost 8 minutes… which is twice my normal 1000m time! Every time my heart rate spiked, I had to stop or slow way down. Now? I can row 1000m in just over 4 minutes and keep my heart rate down to 121!

 

Stay tuned next week for the rhyme and reason behind this shift!

 

John Mariotti

www.crossfitodyssey.com

www.sunday-stoeis.blogspot.com

775-338-2412