I’m in a heap of trouble. I might have just made a very bad decision, so the first thing I decided to do was to come share it with you, my partners in this adventure.
You remember my friend Hunter? Well, after my rather pitiful showing last week with the “Jackie,” he decided to inspire me with a little friendly competition. On Friday, June 20th, he and I go toe to toe with slightly more than pride at stake.
We compete for time in the “Jackie”; winner chooses the loser’s diet for 12 hours. He nonchalantly mentioned that I’m going to be eating Subway all day. I nearly puked from the thought.
I feel like the right fielder from a Sunday men’s baseball park league preparing to stare down Jose Fernandez. For context, Hunter does this shit as a job. He’s always getting timed or running a race or standing on his head or blah, blah, blah.
Me? As you know, I lift heavy weights and eat animals.
His is an endurance activity, mine develops power and strength. I’m way behind the eight ball from a cross fit perspective. My embarrassing time on this workout from last week was 11 minutes, 16 seconds; Hunter tells me he can do it under 7:30.
Despite all of that, this was not a challenge I could back down from. For some people, competition is an uncomfortable stressor, and I understand that. For me, it has always acted as a conduit for taking an uncomfortable first step towards making a change.
I subscribe to the semi spiritual concept “ask and you shall receive.” You may remember a few weeks back when after a direct message (stop thinking about Twitter!) from my hip. I identified that a temporary alteration to my workout regimen was in order, but I was dragging my feet, hemming and hawing. I didn’t really do anything different beyond substituting RDLs for my traditional squats. But I put the message out to the world and it replied with a challenge. Hell yes, I accept.
I know that the idea of being embarrassed by Hunter will propel me to challenge myself in every workout I sweat through to prepare. I’ll know that what I consume will be fuel to win, and therefore I’ll be exceptionally on point with my choices. During my MLB days, I would prepare for a game by visualizing the face of the opposing pitcher. Now I’ll use my crossfitting counterpart.
I need a plan and fast. I refuse to be humiliated. In the hours and days to come, I’ll be planning a 7 week build up program to enable me to smash (okay, be competitive with) Hunter.
If y’all cross fit cats have suggestions to train for this event, fire them my way in the comments.
Let’s face it, I’m the underdog, and I love it. I was drafted in the 57th round of the 1995 MLB draft. I’ve been here before; I’m used to scrapping for every success. What about you?
Oh, and Fox Sports 1, feel free to cover this electrifying ceremony of fitness.
Can’t wait for this,
Kap
Kenny says
Look up the “7” crossfit workout. It’s a heart pounding non stop killer of a workout that will definitely challenge u to finish .
Jeremy Torres says
Just did the “7” RX yesterday. I’ve never been so close to throwing in the towel on any Crossfit workout
Gabe Kapler says
Thanks for that, guys. Much appreciated.
Craig says
G.K I’m gonna jump in and try the “7” starting tomorrow. I want to experience pain. lol
Gabe Kapler says
Keep me posted, brother.
Colt says
Doesn’t seem like a fair competition it should be best of 3 tell him to throw in Linda & Helen
Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Helen
3 rounds for time
400 meter run
1.5 pood Kettlebell swing x 21
Pull-ups 12 reps
Gabe Kapler says
Thanks as always, Colt.
tim5334 says
Kap,
I completed Jackie in 7:40 or something like that a few weeks ago.
Rower – don’t try to sprint it because its too long (1000m) that like trying to sprint (100m dash-style sprint) twice around the track. You need to pace yourself, but a quick, powerful pace. When you row, fast powerful legs that straighten all the way, as your leg push is finishing that is when you pull with your arms, as your hands are coming in close to your chest you lean your back slightly back to get that final extra pull. On the way back in you want to go opposite and go slower (this allows you recovery time to get those fast powerful legs again on the way out). Lean your back forward slightly, straighten your arms, and when your hands go past your knees then you bend your legs.
Remember – legs, arms, back on the way out. back, arms, legs on the way in.
Thrusters – this is all legs and if you are doing it properly it should not tax your shoulders much at all because the weight is so light (45lb bar). Keep your weight in your heels. the power to move the bar overhead comes from your legs. when doing thrusters a lot of people incorrectly do a squat, pause, and then press the weight up over head. no pause. one fluid motion so you use the power from your legs to move the bar overhead. and when you return it back down to your collar-bone area you dont want to pause either. one fluid motion dropping back down into your squat. try to knock out at least 25-30 before you take a short break for three deep breaths (in-nose, out-mouth) and then do the rest.
Pullups – if you want to go fast you need to learn the kipping or butterfly style of pullup. too hard too explain in words, but strict pullups just take too long. lots of controversy out there about them, but I subscribe to the fact that when I kip or butterfly I can do many more reps than strict. strict pullups are obviously harder and isolate your back/arms more. kipping/butterfly are about transferring the power from your lower body as you open up your hips into your upper body to pull you up and over the bar. but you need to learn how to do them properly and progress slowly or I feel risk of injury is high. lots of strain and pressure on shoulder. if the crossfit workout is lower numbers of pullups or I dont care too much about time then i do strict.
good luck
Gabe Kapler says
Tim, thanks very much. Re the pull ups, our competition will include strict form. Again, much appreciated. Can’t tell you how helpful this is.
Chris says
Fuck him up Boston style Kap!
Gabe Kapler says
Believe that, Chris. 617 strong.
Andrew Coates says
Gabe, been a big fan of your baseball and bodybuilding career since your days in the minors. Big fan of what you are doing now with the fitness and lifestyle blog.
All I can say is that the best cross fit competitors in the world do not do crossfit workouts to train for competition. Crossfit is exercise not training. Define the elements you need to beat your friend and use the best tools available to train toward that end. Those same tools that have been around for a few generations long before Greg Glassman spawned crossfit.
Good luck
Gabe Kapler says
Thanks for the love, Andrew. I’ll digest your pearls. Much respect, Kap.