So I Stopped Doing CrossFit: Now What?
Adapting to the Times
During the Coronavirus lockdown, I was having real motivation problems. My gym loaned out equipment to members, so I got myself a 32 kg kettlebell. I decided to do 100 swings a day—something I had tried years ago. I did 25 upon waking, then 25 before each meal — to take advantage of the “carb backloading” principal that bodybuilders have always used. The idea is that if you exercise first, and then eat right after, the energy is directed toward your muscles, and not toward fat storage. I basically look at those 25 swings as the “price of admission” for the ticket to a meal.
Unexpected Results
I was shocked at what a huge mental lift I got out of getting up and doing 25 reps of swings. I was reminded of a dear departed friend of mine that was fond of the quote, “move a muscle/change a thought.” I also got a mental and physical energy boost out of doing the swings throughout the day. Like many people, I was feeling a bit depressed and unsure of the future during the coronavirus crisis. It immediately changed my mindset to get up and do these “microworkouts” periodically. Then something even stranger happened: My wife started telling me that I looked really “jacked.” This was while doing much less work than when I was doing more traditional CrossFit workouts.
Add-ons
After a few weeks of doing this, I started including “add-ons.” These are additional sets that I do right after the 25 swings. I’ve done Goblet Squats, Dips, jump squats, pull-ups—just one set of something to give a more well-rounded, full-body workout. I was surprised to set a new personal record in ring dips (29!), breaking a record of 27 that I set a decade ago. You can Google “microworkouts” and find all kinds of variations on this theme. There is also loads of research attesting to the effectiveness of this training. It is a great way to build volume of training into your day.
The “What the Hell?” Effect
Yeah, it’s a real thing. The “What the Hell?”(WTH) Effect. Google it for yourself. Researchers have had study participants do only kettlebell swings for some weeks, and then registered improved squats, deadlifts, and even cleans. I think the WTH Effect has transferred over to the “add-on” exercises I pair with the swings--hence my ring dip PR after a decade (and at almost 54 years of age!).
Gyms Are Open Again, Now What?
Butcher’s Lab, Copenhagen, is like a home away from home for me. When I had my heart attack back in September, my hospital room was perpetually overflowing with well-wishers from the gym. The owners, Chris and Steffen, have been incredibly supportive of me. The place and the people there are near and dear to my heart. I will always be a member there and train personal training clients there. I intend on going there a couple of times a week to do some heavier strength training, some conditioning work, and some gymnastics that I enjoy. But the marching orders now are to not whack myself when I go there. The foundation of my training will continue to be the microworkouts throughout the day. Training, for me, must support my life and give me energy. No more limping around like a zombie.