Why I'm not following Foundation.

A couple people have been asking me about this, so I figured I'd make an official post.

Back in May 2013 I purchased F1.  At the time I thought it was the best program I've ever seen.  (Although, to be fair, I still think that...)  It made me come to grips with the fact that I was working well above my current level, and that I needed to build up a proper Foundation to work from.  At the time I was suffering from a lack of progress, joint and tendon pain and a general lack of enthusiasm when it came to working out.

Fast forward seven months, and I'm still suffering from a lack of progress, joint and tendon pain and a general lack of enthusiasm when it comes to working out.  Now, I'm not the cleverest of guys, but clearly that means I'm doing something wrong.  And that something has to be Foundation.

Now, I'm not saying it's a bad program.  It is an exceptional program.  So Coach, if you read this, please don't take it the wrong way.  But I've never been a believer in cookie cutter, one-size-fits-all programs.  I think that we're all unique, and what works well for some people may not work well for other people.  That being said, as far as appearance goes I made more progress in my seven months of F1 than I did in the year and a half before that thrashing about.

But I was still stuck at week 9 on RC/PE1 and SL/PE1 after seven months, and I just couldn't take it any more.  Training should be fun, and I that growing pit of dread inside me when it came time to start my workouts wasn't working for me.

So I've decided to change things up a bit.  For at least the next two months, I'm following a program I've written myself in order to see if that can help me break through this plateau.  It's still heavily based on Foundation, because as I said at the start it's still the best program I've ever seen.  Some elements I've kept the same, others I've changed or removed altogether.  I'm staying very close to the Foundation progressions, because I still plan on getting certified for mastery at a future date.

I've also added some elements.  The lack of vertical pressing in F1 has always bothered me, and I wanted to include some grip work.  As far as RC/PE1 and SL/PE1 go, I've also included the PE6 from both programs as well, while I skipped straight to RC/PE3.  My hope is that by building endurance at a higher level of strength, the previous level of strength should become much more accessible to me.

Also, as some of you may know, I'm attempting to set a new record in the weighted cossack squat.

So that's where I'm at right now.  In a couple of months I will re-test my levels with F1, and if all goes well I should be back on the program and moving forward again.  I'm already missing the mobility work.

Coach, thank you for the wonderful program.  Even if (currently) I'm only using it to draw inspiration from, it's very educational.  Your commitment to quality is laudable.  Thank you for giving me the tools to get real with my training.

I think it's odd that you're stuck for that long on sl and RC/pe1.

Are you sure that you're pushing on hard enough, ie. cranking out a few more reps even after form breaks down? Doing that had reliably triggered adaptation for me, although by now I'm also sick of HBR, which I have been doing for a long time.

Also, are you sure you're not pursuing unrealistic ROM in the ABH? Perhaps it's more productive to just master it with the minimum of acceptable ROM, and then keeping it in your warm-up *forever*, where you can keep improving the ROM.

Bipocni said:

In a couple of months I will re-test my levels with F1

Looking forward to seeing your results. Always interesting with different approaches and what they might give.

Ravn said:

Also, are you sure you're not pursuing unrealistic ROM in the ABH? Perhaps it's more productive to just master it with the minimum of acceptable ROM, and then keeping it in your warm-up *forever*, where you can keep improving the ROM.

What is the minimum ROM of ABH?

That question aside I agree with you, the quality of some of my PE1s and iMs has definitely improved while keeping them in the warmup and working later PEs.

Joakim Anderson said:

What is the minimum ROM of ABH?

 

That question aside I agree with you, the quality of some of my PE1s and iMs has definitely improved while keeping them in the warmup and working later PEs.

Like every other exercise, the form demonstrated in the video is the minimum required for mastery. [There are some exceptions to this, e.g. RC/PE1, where the video contains an error]

I think you're doing the right thing, not because "the program doesn't work", but if you got many months of frustration out of it a break is a good idea, there's nothing worse than training with frustration.

Also if you take it as goal anyway, mastery-wise, you'll easily see if your personalized approach fits better your own body or if you're screwing up completely to the point you're even losing what you gained so far.

If I may, the huge mistake I see there, is giving up mobility.

Getting joint and tendon pain and removing mobility looks to me like running with a flat tyre, stopping and replacing a good one with another flat tyre.

I reckon experimenting is good, there's lots of people that has been incapable of reaching mastery with the prescribed patters and tried and come up with their personal ones, but mobility... why would cut it out?

Most people prefer to play with the rocks at the bottom of the mountain; rather than putting in the actual effort and sacrifice needed to climb it.  As a result most people fail through a lack of trying; not a lack of ability.

 

In all my years of training high level elite athletes, I have found this to be consistently true; if you take care of today, tomorrow tends to take care of itself.

 

Yours in Fitness,

Coach Sommer

Just food for thought.

I've come to realize with a lot of elements, it feels like I'm spinning my wheels, but I'm actually getting stronger. It seems that getting stuck on things is "normal" for most people here. Whether that's because there's something wrong with us or the program, I don't have enough experience to say, and certainly far less than Coach.

Obviously, Foundation has to be a bit cookie cutter. If we trained in Coach's gym, I'm sure we'd get something much more personalized and hands on, like we do when we go to the seminars.  It's impossible for a general program to perfectly address everyone's individual weakness.

I try to remain philosophical on my progress. I remind myself that only a few people, who were ahead of the curve before foundation was released, have been certified. And that some that are way further ahead than I am still aren't there yet. At the same time, I remind myself that without concrete standards of what it actually means to be a real athlete, I'll probably end up BSing myself and settling for "good enough". I'm trying to be both pragmatic and shoot for the stars at the same time.

I've written previously that I don't think training should be about fun or excitement. But if you can do that and keep pace with your progress, more power to you. I empathize with your frustration, I hope you find what you're looking for.

maolu said:

If I may, the huge mistake I see there, is giving up mobility.

Getting joint and tendon pain and removing mobility looks to me like running with a flat tyre, stopping and replacing a good one with another flat tyre.

I reckon experimenting is good, there's lots of people that has been incapable of reaching mastery with the prescribed patters and tried and come up with their personal ones, but mobility... why would cut it out?

Actually, this is a good point to bring up. Bipocni: if you're still suffering joint/tendon pain, the best option might be to just take a complete break from strength training, and focus solely on mobility/flexibility for a few weeks. If the strength training in F1 was continuing your tendon pain, then whatever you're doing now would likely continue it.

Joshua Slocum said:

Actually, this is a good point to bring up. Bipocni: if you're still suffering joint/tendon pain, the best option might be to just take a complete break from strength training, and focus solely on mobility/flexibility for a few weeks. If the strength training in F1 was continuing your tendon pain, then whatever you're doing now would likely continue it.

I think he is right. Every time I start to feel a tendon or joint pain I either do a two week Deload or a week off followed by a Deload and every time I come back stronger with no pain .

I'm starting to look forward to some joint pain, I think it means my muscles are getting stronger, then just need to let the joints catch up

Joshua Slocum said:

Actually, this is a good point to bring up. Bipocni: if you're still suffering joint/tendon pain, the best option might be to just take a complete break from strength training, and focus solely on mobility/flexibility for a few weeks. If the strength training in F1 was continuing your tendon pain, then whatever you're doing now would likely continue it.

agreed. 

i've been stuck in certain mobility elements which influence the performance of other iM's or PE's entirely. (in this case, my hips) 

something i can extend after going through this year the way i did is: don't take things for face value, investigate and experiment. 

if it wasn't for Coach, Kit, a buddy that does massage therapy, Jon Douglas, Joshua Naterman, Mark Collins and the live streaming of experiences going through this forum, i'd be injuring and probably re-injuring myself like i was in October when i started training before Foundation came out. 

you are right, it isn't going to perfectly mold to you. look for the tools that will help you mold to it but if you don't know how, asking for help is not looked down upon. 

I've sometimes felt self-conscious about sharing a bit of knowledge with someone who is stronger than me, but im clear that im communicating a tool and not a "do this and do that" when i haven't done it. 

being on this forum helped me in being more open about asking advice, the specificity of it and communicating when i realized something i was doing wasn't helping me.

all these things are normal anyway, so i understand why anyone wouldn't be happy with their purchase. just gotta be open to ask for help and be patient. 

Hell, i'm doing remote work with Mark Collins because I can't afford medical insurance at the moment and a walk in appointment would put a dent in my money for food for the month. 

I'm pretty sure if we were all a little more open to help, we would receive it. 

Joshua Slocum said:

. [There are some exceptions to this, e.g. RC/PE1, where the video contains an error]

Is this error already discussed somewhere? I don't want to keep doing it wrong.

Interesting thread... I am quite the opposite. I have been on a very long break from GB for about 3-4 years. And the only reason I came back was Foundation series. I was waiting for Coach Sommer book to come out ever since he posted on Crossfit forum many years ago. I ordered the book the day it came out but for me personally it was a disappointment. I was expecting a real program. And I found it in Foundation series which I think is excellent.

I am not sure how it is possible to be stuck at RC1. There has to be another explanations not programming or your physical ability.

The Hansenator said:

Is this error already discussed somewhere? I don't want to keep doing it wrong.

In the video the athlete's glutes are on the ground. Note that the focus points specifically say to avoid this. If you've been following the focus points then you're all set. 

this is all a ruse, Bipocni wrote this while doing twisting squats. Don't be fooled by The Blerch.

Wait, speaking of The Blerch, if you were the real Blerch, you would never give up, because than you would be letting the Blerch win. 

In the words of Dave Draper...

"Don't miss your workouts. Cut them in half — don't eat too much. Cut it in half. Don't let things get out of hand — 15-30 minutes in the gym 2-3 times a week is far, far better than saying "why bother." They make all the difference in the world to keep you mentally and physically and emotionally together. They keep you connected, in control, toned, confident, strong, alert, disciplined, cute and charming. You'll be so pleased with yourself, in deference to displeased with yourself, a big dif. You'll smile instead of pretending to smile, you'll laugh, you'll love.

The gym is always a friendly diversion  The gym with its mutually enthusiastic faces is a refuge — the only sane place in the nutty world. Peaceful, it's your world — orderly, safe, stress free, productive, happy.

Don't wander too far — don't get lost."

and of course this is an old favorite for these times...

"It is not the critic who counts, not the man who points out how the strong man stumbled, or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena; whose face is marred by the dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions and spends himself in a worthy cause; who at the best, knows in the end the triumph of high achievement, and who, at worst, if he fails, at least fails while daring greatly; so that his place shall never be with those cold and timid souls who know neither victory or defeat." 

Please excuse me for changing the subject.

Check this out for inspiration. http://www.youtube.com/watch?v=b2z0RUjbq1E#t=60

Well RC/PE3 is not easy as well . I was stuck there for God knows how long. But I eventually got it. Elevated Rows are going to be a PITA as well.

I'd say you should take the time to focus on mobility and flexibility for a while. Whatever you do don't fall into the trap of just doing the things just the things you like (which likely are the ones you are good at) on your workout.

One of the good, if uncomfortable, things F1 brings you is that in that it points you out to the exercises you need the most, not just ones you like best. 

dritar said:

One of the good, if uncomfortable, things F1 brings you is that in that it points you out to the exercises you need the most, not just ones you like best. 

My favourite thing about the program.  Looking at my attempts at programming now compared to a year ago, you can really see a difference.

Joshua Slocum said:

Actually, this is a good point to bring up. Bipocni: if you're still suffering joint/tendon pain, the best option might be to just take a complete break from strength training, and focus solely on mobility/flexibility for a few weeks. If the strength training in F1 was continuing your tendon pain, then whatever you're doing now would likely continue it.

As far as actual pain goes, it's moved from my elbows and shoulders to my knees.  I'd say this is only because of a combination between SLS/PE2>iM and running.  As far as the pain goes with running, my dodgy knee doesn't hurt anymore, but rather I get a deep heat in my ITB on that leg.  I take this as a sign of improvement.

My mobility has always been in excess of my working level as far as F1 is concerned.  I think maybe I just lack the strength to generate enough muscle tension to hold me back, but maybe I'm just bendy.  It's not the flexibility aspects of the mobility work I miss, but the things like MN/PE2>iM.  I've found with my new regime my rhomboids get really tight without that one.

Adding in the joint prep is complicated, because I'm currently adhering to a strict 60 second rest time, as opposed to the integrated mobility rest times.  So while I'd love to include say, the first 4 SLS iMs, I'm not just going to run them in a circuit and blow out my knees.  I know not working every element is a bad idea if I want to pass mastery on those elements, but like I said, I'm including things that aren't in the program as well.  Sacrifices need to be made if I want to work on the things that will get me closest to my goals.  I can't work everything, my workouts would take all day!

So calm down guys, I'm still stretching.

If someone is of at least average physical ability and they are not making progress; there is usually one culprit responsible.  They are not working hard enough.  Plain and simple.

What I noticed during this past seminar in London.

- Good people with good potential.

- Bright, disciplined and talented.

- However some had been stuck for far too long on some of the easier elements.

Why?

Primarily there was a huge discrepancy between their idea of hard work/intensity and mine.  They thought they were working hard, however in reality they were working well within their comfort zone.

Other than technical details, much of the weekend was spent teaching/showing/demonstrating to them that they were capable of far more physical effort than they had previously thought.  

Experiencing discomfort is not a good indicator that you are working at your capacity.  I am personally not concerned with your comfort.  Nor should you be.  If your body is physically capable of continuing to perform without an adverse affect on form or tempo; you need to keep on cranking.  

Your body is a tool.  Use it.

Yours in Fitness,

Coach Sommer

p.s.  Yes, it is important to be able to distinguish between the pain of fatigue and the pain of injury (a completely separate discussion); however for most people this is not the issue.  They have simply never worked hard enough previously to be inured to the momentary discomforts that accompany serious physical training.

^^^Great message. Am printing it out and pinning it to the front of my workout book.

Thank you Coach.

I foresee a mass movement of GB students towards ABH mastery! 

Coach Sommer said:

 If your body is physically capable of continuing to perform without an adverse affect on form or tempo; you need to keep on cranking.  

 

Personally, this is the balance I struggle to find. Max effort with perfect form. I'm never quite sure how to balance the two. I feel I can do more, but not without sacrificing quality.

thecolin said:

Personally, this is the balance I struggle to find. Max effort with perfect form. I'm never quite sure how to balance the two. I feel I can do more, but not without sacrificing quality.

I will admit that it helps you to remain focused when I am standing over you.  

In all seriousness, it is an ongoing process.

This may be the most valuable lesson that people learn from the GB Seminars; how to work hard without giving up and without sacrificing quality.

Yours in Fitness,

Coach Sommer

Coach Sommer said:

 

This may be the most valuable lesson that people learn from the GB Seminars; how to work hard without giving up and without sacrificing quality.

 

I'll definitely be back for one of the next European dates.

hehe..  i will print a photo of you. and hang it in my gym

Sometimes I end up in a fit of primal grunting and shouting as I push through the last set (I may have scared a girl at the local park last week). Sometimes I am PPT-ing so hard I think I may get a prolapse.

When I read some time ago when Coach Sommer talked about discomfort in another thread it took a while to get through my skull. But, these past three weeks I have mastered a total of 9 elements just by finally starting to learn to suck up the discomfort. Its never fun, it takes so much willpower, and its hard to admit when you lost form. But, it pays off.

Lately I've realized that it has spanned into other areas of my life. The "push through discomfort, giving up less" part, I mean. Actually, yesterday I got a extremely intense calf cramp while biking home, 35 mph downhill on the street without a bike lane, rush hour, and you bet your ass I pushed through that. It was either "push through and survive" or "fall and die". Situations like that are good for realizing just how much you really have in you.