“FEAR OF FAILURE”

Fear is good for me, fear is just like oxygen, I’m afraid if I fail and you are afraid if I won’t fail. 


I don’t know when I failed last time evenyou don’t remember. I won’t let myself go down because I know what I have within me, you can’t see that. Look in my eyes you will see that attitude but it is not an attitude it’s an achievement something hard to find.


For me failure is just a breakdown and I know how to convert breakdowns into breakthroughs. I learnt this skill myself after countless breakdowns.


You call me a failure you call me loser …. AND I LOVE THAT ….. !!!

~Piyush Pandey

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We do CrossFit to be STRONGER, FASTER, FITTER right? So why do we get Muscle Soreness?

Coach, I’m coming to the gym after five days, WHY?, because during the last workout I did more than 100 squats and after that my legs were jammed for 3 days. I could not move even and had to take 3 days off from work.   


Coach, my back is sore from last WOD, I think I should not do this workout today, please give me something else. 


Coach, for past few days I have stiffness in my shoulder because of which I can’t make barbell rack on my shoulder for front squat or push press.


Yes, I’m talking about muscle soreness. Muscle soreness puts a serious question on your functionality and fitness capability. Every second day I hear these stories. And as a head coach it is my responsibility to help with this issue.


But, before I answer, have you ever stopped to think about why your muscles are sore? Why do some workouts cause severe muscle soreness and others do not?




The answer is simple. Just close your facebook page and google Muscle Soreness / DOMS (delayed onset muscle soreness).  This is the first step to solve your problem.


Many people think Lactic acid accumulation inside the muscle is biggest cause for delayed soreness.


Let me tell you, muscle soreness is NOT caused by lactic acid build-up.  Lactic acid is a by-product of anaerobic exercise.  It is the ‘burn’ you feel when you are digging into your last lap of 5k row, or that last set of Tabata squats.  Lactic acid builds up quickly and is flushed out almost as fast.  The longest lactic acid levels will remain elevated is an hour. Just like heat and sweat you produce during workout.


DOMS – delayed onset muscle soreness - normally occurs 24 to 72 hours after exercise. What causes DOMS is not known definitively, however exercise-induced muscle damage followed by an inflammation-induced increase in fluid in the muscle probably causes the muscle discomfort. Eccentric muscle action induces the most DOMS. DOMS is normally associated with a reduction in muscle strength and, following long-duration aerobic running or performing countless reps with moderate to heavy weight (anaerobic).


Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. Any movement that you aren't used to can lead to DOMS, but eccentric muscle contraction are the main cause of this.


Since it is easy to know when you’re going to get sore, it is your responsibility to deal with it. The days when you lift heavy weights (close to 1RM) your muscles will face challenge to recover fast.


If you performing a certain movement after long gap, there is a greater chance to get delayed soreness.


Exercises which can make your body sore – all kind of heavy lifting like – Squats (front, back or overhead), Deadlift, Kettlebell swing / snatch, Olympic lifting, pistols, pull ups, GHD setups etc.


But there are a few exercises which are really not responsible for DOMS – like row, jump rope, box jumps etc.


I can tell you few points those will help you to deal with delayed muscle soreness.




·         Warm up – always perform Rx warmup

·         Cool down – perform slow aerobic exercise – like row or dynamic flexibility after workout.

·         Post WOD stretch – spend 7-10 minutes extra for flexibility and do nice and gentle stretch for the muscles you worked on.

·         Active recovery – if you find yourself sore next morning my suggestion is to perform basic warm up and do some mobility workout.

·         Using Foam Roller (or PVC roller) -  if your hamstring is sore and you find squat or lunges in WOD, I suggest you spend 5 minutes on Foam/PVC roller and release your muscles so you can perform well during WOD. But most effective use of Foam/PVC roller is post WOD.

·         Yoga – some basic yoga exercises can reduce DOMS.

·         Rest and recover – if your condition is really bad, you should rest and recover and should avoid any workout.

·         Listen to your body – my coach Austin Malleolo always says that you should listen to your body. Your body communicates really well with you. If it says no it means no.

·         Speak to your coach – you can text or call your coach if you are in a really bad condition, I’m sure your coach will tell you what to do.




By - Piyush Pandey
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“Traveler’s WOD – CrossFit Anytime Anywhere”

Every second day the question I face is Coach – “what workout should I do when I travel”. My answers are random – you can do lots of things like Burpees, push ups, situps, squats, run, swim, For Time  time or AMRAP.

We all love CrossFit and feel guilty when we miss a single WOD (Coach – can you please repeat that WOD I missed it ‘coz I was out of town). 

Now we have option of Traveler’s WOD - CrossFit Anytime Anywhere.  

Many of our CrossFit family members travel. It’s important for everyone to have quick workouts to go to with minimal equipment to ensure you will actually get to workout while out of town.  Below is a wide variety of workouts…so now there is no excuse why you can’t workout!  Remember the easiest piece of equipment you can travel with is a jump rope!
If you are staying in a hotel or if there is any regular gym. My advice for is to do some lifting – like Deadlift, front / back squat, clean, push press etc in 3-3-3-3-3 or 5-5-5-5-5 reps format. 

Cheers, 
Coach Piyush Pandey 

Warmup
2 rounds of  
25 Jump jacks 
10 Samson stretch 
10 Squats
10 Sit-ups
10 Pushups
25 Jump jacks

WOD # 1
1 or 2 Round for Time
 100 Push-ups
 100 Sit-ups
 100 Air squats

WOD # 2
3-5 Rounds for Time
30 Push-ups
40 Sit-ups
50 Squats

WOD # 3
Max Rounds in 20 minutes
 5 Pushups
10 Situps
15 Squats

WOD # 4
21-15-9 Rep Rounds for Time
Lunges (each leg)
Handstand Push-ups
Hollow rocks

WOD  # 5
3 Rounds for Time
Run 400 meters (or any sprint distance - 1:30-2:30 min long)
50 squats
25 pushups

WOD  # 6
1 Round for Time
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups

WOD # 7
Tabata Squats
 And (recovery)
 Tabtata push ups
 20 seconds of work with 10 seconds of rest for nonstop four minutes ( 8 intervals)

WOD  # 8
Burpees
Lunges (alt)
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time

WOD  # 9 
Max Rounds in 20 minutes
 5 Handstand push-ups
10 Pistols (one leg squats ) 

WOD  # 10
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time

WOD # 11
 50-40-30-20-10- Rep Rounds for Time
 Double-Unders (jump rope)
 Sit-ups 

WOD  # 12
50-40-30-20-10 - Rep Rounds for Time
Single unders
Pushups
         
WOD  # 13
 AMRepsAP in 7 minutes
 Burpees
 
WOD # 14
3 Rounds for Time
 Run 800 meters (Run about 5 mins)
 50 Squats
 50 Sit-ups

WOD # 15
For time
 Run 1 mile
100 Push-ups
200 Squats
Run 1 mile

WOD # 16
21-15-9 Rep Rounds for Time
 Handstand Push-ups
Chair Dips
Push-Ups

WOD  # 17
For time
 21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats

WOD  # 18
1 Round for Time
Walking Lunges - pick a distance (100-400 meters) and go for it. No quitting!

WOD  # 19
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time

WOD  # 20
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time

WOD  # 21
For time
80-60-40-20 - Air Squats
40-30-20-10 – Sit-ups
20-15-10-5 – HSPU

WOD # 22
For time
50 Walking Lunges (each leg) 
800 M run
50 Walking Lunges
 
WOD # 23
 5 rounds for time of
 10 Shuffle run (aka Suicide's) - 20-50 meters
 10 Burpees

WOD # 24
 For time
 150 Jump jacks
 5 rounds of
 20 Leg Raises
 15 Pushups
 10 Split lunges ( 10 each  leg)
 150 Jump jacks

WOD # 25
For time
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders

WOD # 26
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg) 

WOD # 27

12 Rounds for time
10 Burpees
10 Leg raises

WOD # 28
5 rounds of
Run 400 meter
Rest 3 minutes Sprint 100 meters

WOD  # 29
5 rounds for time
100 Single unders (35 Double unders)
50 Squats 

WOD  # 30
Tabata – Endurance 
 Single unders / Double unders
 2 minutes recovery
 Sit ups
 2 minutes recovery
 Burpees
 2 minutes recovery
 Lunges – alternate
 (* Tabata – 20 seconds ON 10 seconds OFF, for 4 minutes which is 8 intervals). 

 "YOU"


You are blind to see your dream,

Blind man can see everything in his dream.

You cry tears stream down on your face,

Mother by dry eyes wipe off your face.

You fight to prevent your gain,

Prevention wont remain to protect your gain.

You dont live for yourself, you live for others,

Others dont live for themselves, they live for their others.

You are still, your eyes are wet.

You are numb, your breath is the only motion.

You wanna die but you wont pass away.

You wanna die but you will stay alive.

You belong to the heaven, 

Your soul is the wind, it will take you to the paradise.

You dont know you, you need to to know you.

You belong to yours, yours belong to you.

Close your eyes, see by the heart.

Calm down your thoughts, walk by faith. 

Your cognition is contagious 

Your blood is pure.

You need to break your prison,

You need to warm your freedom.

You are yes to no.

No is there to test your yes.


You are free in the universe....


- Piyush Pandey

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