chris January 3, 2011

Get out of your Black Hole!

In space, the Black Hole refers to an object with such powerful gravitational pull, that nothing, not even light, can escape.

In fitness, the Black Hole refers to a belief about working out so powerfully inaccurate, that very few, even the most reasonable, can escape. More = Better.

Happy New Year everyone! The CF theme for 2011 is Achievement. This Black Hole concept is interesting and can be interpreted/extended to your fitness experience at CF or applied to your fitness goals in general.

 “The black hole” is Stephen Seiler’s term for a nightmare training zone that can be hard to resist—an enjoyable, moderately taxing workout intensity that falls somewhere between a piece-of-cake recovery pace and a hellishly intense interval session. It’s vigorous but not aerobically painful—which is why so many athletes are sucked into its vortex. When most people go for, say, a brisk 30-minute run, they’re often in this zone. These moderate-intensity workouts are fine for beginners who are just interested in building their fitness foundation, but not if you’re serious about improving: middle-of-the-dial efforts just produce middle-of-the-pack results. “To get better, you have to go really hard and really easy—but not in between,” Seiler says. (Outside Magazine, 12/2010)

“Amateurs buy the same stuff at the supermarket, but they produce slop, not stew. The problem? They toss the right ingredients into the pot, but they haven’t mastered the proportions, spices, and cooking time. Smart training is part recipe. But it’s mostly art.”

Other pertinent quotes about the Black Hole:
“It’s simple. If you want to be your best, go hard and go easy,” says Foster, “and don’t go in the middle.”
Foster summarized this compelling and relevant point for CFers…”In a 2001 study, Foster, et al found that most recreational athletes tend to train too hard on easy days and not hard enough on hard days.”

Too much work and not enough recovery…too little results.
Too little intensity and not enough stress to require adaptation…too little results.

If you haven’t gotten the results you expect, maybe you are in the Black Hole. Doing, doing, doing, going, going, going…but only half speed.

So, to be Achievement focused:
Rest. Rest alot. Rest well. Rest so you can work.
Then work. Work with wild-eyed rage. Work so you crawl off the mats. Work so you can rest.

chris January 2, 2011

Cpl. Jennifer M. Parcell
Sgt. Ashly L. Moyer
Capt. Kimberly Hampton
Lance Cpl. Holly A. Charette
Staff Sgt. Kimberly A. Voelz
Capt. Jennifer J. Harris
Army 2nd Lt. Emily J. T. Perez
Maj. Megan M. McClung
Thank you and every soldier who “gave all” for country, for freedom. Rest in peace.

Sunday CFers: 11 ladies stepped up for all 8 workouts during Women Warrior Hero Week

620 squats/50 wallball
450 pull ups
325 sit ups
300 push ups
272 box jumps
263 swings/172 high pulls
150 burpees
75 deadlifts/72 push press
7.25 miles running
+ 1 CF Grinder


Maj. Megan M. McClung, 34, of Coupeville, Wash., died Dec. 6, 2006 when an IED exploded under the vehicle she was traveling in while supporting combat operations in Al Anbar province, Iraq.  She was the first female Marine officer killed in Iraq.

“She was a daughter, loving and kind. She was a woman, strong and beautiful… What made many admire her most of all was that she was, plain and simple, a Marine leader passionately dedicated to mission accomplishment and troop welfare.”
See info about Memorial Run.

1 mile run
1 mile run

chris January 1, 2011

New Year’s Day morning?

That was a truly dedicated tribute. Teamwork, intensity, and suffering to be proud of.

It’s been a bit quiet on the blog this HW. Maybe just alot to take in, or maybe just sore hands?

Let’s start some reflections on the week(add yours to comments):
1- It was inspiring learning a bit about the lives of these outstanding women warriors.
2- It was inspiring to watch the outstanding CF women honor those outstanding women.
3- If you see the weight vest on the floor, put it on.
4- Better yet…don’t let the vest hit the floor.
5- “225 pull ups left” was a consolation.
6- Going from Burpees to Lsits can make you pass out.
7- “F@%k-ing, f%^k-edy, f^#k, f@#k” isn’t technically an appropriate response to “Are you alright?”
8- When we say, “That doesn’t look so bad on paper,” expect it to be very, very bad.
9- It’s amazing what we can do when we really, really want it.
10- Triathlon “options”…yeah, right.
11- Only CFers…what a truly awesome group of people. Happy New Year!


Army 2nd Lt. Emily J. T. Perez died Sept. 12, 2006 of injuries sustained when an improvised explosive device detonated near her Humvee during combat operations in Kifl, Iraq. She was the first female West Point graduate killed in Iraq.

2nd Lieutenant Perez was a remarkable officer with tremendous potential. She could always be counted on to bring a smile to your face. She accepted every challenge placed before her and She led her soldiers on the battlefield, ensuring their personal safety.” (Memorial at the Emily Perez Treatment Center or see Emily’s Way Scholarship)