Gym Blog

Risky Business I read an interesting article from USA Today Weight-loss drugs draw thousands of lawsuits alleging serious harm But let’s first talk about CrossFit. Every time CrossFit comes up, someone eventually says: “Isn’t CrossFit dangerous?” “I heard people get hurt.” “My physical therapist says CrossFit keeps them in business.” “My cousin’s friend has a neighbor and their co-worker blew out his shoulder doing CrossFit.” At the exact same time these conversations are happening, millions of people are jumping on weight-loss drugs and medical interventions with very little discussion about risk. But now, lawsuits are popping up and the headlines are changing. Let me be 100% Clear, I DON’T CARE WHAT YOU CHOOSE! If you decide to take a weight-loss drug, that’s your call. If your doctor prescribes it and you feel good about it, go for it. Just like it’s your call if you want to do CrossFit, run, lift heavy, do Pilates, yoga, bootcamp, or never exercise at all. I don’t care about the choice. What I care about is people making choices without actually understanding what they’re signing up for. CrossFit Has Always Been Honest Here’s what people get wrong about CrossFit. We’ve never said it’s risk-free. We talk about intensity. We talk about load. We talk about mechanics. We talk about scaling. We talk about recovery. We talk about coaching. We don’t pretend that pushing your body to produce adaptation comes with zero downside. “In the pursuit of mitigating cardiovascular disease, you run the risk or orthopedic calamity.” ~Greg Glassman, Founder of CrossFit Simply put, pursuing fitness, of any kind, comes with risk. Ironically, Nobody Warns You About the Couch You know what almost never gets labeled as risky? • Losing muscle every decade after 30 • Weak bones • Chronic back pain • Metabolic disease • Eating like a 10 year old • Medications piling up year after year • Feeling tired, stiff, and fragile at 50 That stuff doesn’t happen overnight, so no one panics about it. It’s quiet, slow, and gets normalized. But it’s not safe. Sitting on the couch for years is a risk. Driving a car is a risk. Crossing the street is a risk. Drinking alcohol is a risk. CrossFit just happens to make the trade-off obvious. The Weight-Loss Drug Conversation Proves the Point T he issue with the recent weight-loss drug lawsuits isn’t “meds are evil.” The issue is this, a lot of people didn’t fully understand the potential downsides until after they experienced them. That’s the same mistake people make when they talk about CrossFit. They hear a headline or a story, but they don’t ask better questions. Good CrossFit Is Not Reckless or Random At CrossFit Conductor, we don’t throw people into the deep end and hope for the best. We coach movement. We scale workouts. We adjust volume. We meet people where they are. We play the long game. We use CrossFit to improve Fitness and MetFix to address Nutrition, and when the two are combined, we produce Health. Fitness = How much work you can do. Health = Fitness over the years of your life. Our goal isn’t to make workouts “safe” by making them meaningless. Our goal is to make them effective without being stupid. There’s a difference. You Don’t Get To Avoid Risk, But You Do Get To Choose It The truth most people don’t want to hear: You don’t get to opt out of risk. Y ou only get to choose which one you’re willing to live with. The risk of lifting weights and learning to move well. Or the risk of never building strength, eating like shit, and paying for it later. The risk of EFFORT or the risk of DECLINE. Final Thought I’m not here to scare you into CrossFit. I’m not here to shame anyone for taking a drug. I’m not here to tell you there’s one perfect path. I am here to tell you this. I f you’re going to do something with your health, anything, you owe it to yourself to understand the risks, the benefits, and the long-term consequences. CrossFit doesn’t hide that conversation. We lead with it. And I’ll take honest risk over comfortable denial every time. In Strength, Eric Karls, M.Ed. CrossFit Conductor Chief Awesomeness Engineer CrossFit Level 3 Certified Trainer (859) 494-9119

“You Can’t Slip” The other team has the ball, 3rd down and 5 yards to go. We’re playing our biggest crosstown rival who we haven’t beaten in years. It’s a close game and this is a big possession in the momentum of the game. Sweep right and I’m the outside linebacker to that side. I shed my blocker, set the edge so the running back can’t get outside me. As he nears me, the rest of the defense forces him out to where I’m waiting, he makes a cut, and as I go to make the tackle, I slip on the rain soaked field. I’m only able to try and make an arm tackle, which against the best running back in the state, wasn’t enough. 6 yards, 1st down! Myself and the rest of the defense had set up perfectly to stop this play. We just didn’t finish, I didn’t finish, I slipped. The resulting 1st down play ended near our sideline. I got up off the ground to my coach right in my face, “YOU HAVE TO MAKE THAT TACKLE!!!” “I slipped” “YOU CAN’T SLIP!!!” In that moment, my 17 year old brain’s immediate thought was, “fuck you! I slipped, that’s not my fault.” We went on to lose that game by a more than we would have liked. That play was a big momentum shift, but again, I slipped, that wasn’t my fault, or at least that’s what I thought at the time. In my opinion, football is the ultimate team sport. Though my years of playing didn’t do my body any favors, the lesson it’s taught me were invaluable. The biggest being, “YOU CAN’T SLIP!” I don’t recall how long it took me to realize what my coach meant at the time or even if it’s actually what he meant, but it has gone to guide almost every aspect of my life from that moment on. It was a critical moment. Did I want to make the play? Yes. Did I want to slip? No. Was slipping my fault? No, the field was wet. Was slipping my fault? No, the running back made an amazing cut. Was slipping my fault? The defense did their job and force him out, the field was wet, the running back made a move, I wasn’t in the right position, I slipped. Was slipping my fault? YES. In the moment, I blamed factors outside of my control, but the BIGGEST factor, the one in my control, my position, was what lead to me not making the play. Had I positioned myself better, there would have been no room to make that cut, the running back would have either been funneled back to my awaiting teammates, right into my tackle, or out of bounds. By my position being off by just a small fraction, there was just enough room to make a cut, and I slipped. What went from “FUCK YOU! It wasn’t my fault” turned into “if I’m in the right position, I make the play.” Was slipping my fault? YES! Yes it was, I wasn’t in the correct position. I now apply that mentality to every aspect of my life. Am I in the correct position to make the play? Am I in the correct position for: My Marriage. My Children. My Family. My Career. My Health. My God. Every aspect of my life depends on whether or not I’m putting myself in the correct position to make the play. That’s life. You can’t control outside factors, but you can control how you position yourself to handle them. If you don’t like where you’re at, change your position. You must put yourself in the positions that will make you successful. “YOU CAN’T SLIP!”

8-25-20 1 part alcohol, 3 parts water. The disinfecting spray bottles we use at the gym were low the other day and I filled them. While doing so, I noticed the date on the old milk jug I use to mix the solution, 08-25-20, and then one-by-one I fill the tiny spray bottles. For the past 4 years, I’ve mixed this same solution, filled the same bottles, and then repeated about every 2 weeks. I’ve mopped the floors hundreds of times, vacuumed just as many. I’ve made sure the frig is stocked with drinks, kept the bathrooms cleans, restocked toilet paper and taken the towels home to wash. I’ve cleaned the windows, wiped off the mirrors, restocked the cleaning supplies, repaired holes in the wall, wiped down dirty equipment, and dusted the rowers and bikes. I’ve repaired countless broken items, ordered new ones, refilled chalked buckets, and ordered shirts and protein. I’ve removed old ceiling insultation, installed, moved, and reinstalled Big Ass Fans, I’ve laid 6000 sq. ft. of rubber flooring, I’ve replaced a garage door spring, I’ve installed a gas force heater, torn down walls, built a locker room, torn down a locker room, painted walls, refinished floors, and unclogged toilets. I’ve taken out countless bags of garbage, cleaned parking lots, hung TVs, and mounted pictures. I’ve erected rigs, installed pull up bars, hung ropes and rings, and then moved them all hundreds of times. I’ve left my house at 5am and returned at 7pm. I’ve had countless sleepless nights, anxiety over bills, and worried about everything. I’ve also gotten to meet new people and make new friends. Friends of every size, shape, color, believe, and background. I’ve gotten support and encouragement through tough workouts. I’ve gotten to laugh till it hurts, gotten my heart filled, and been made to feel special. I’ve gotten support of my wife and family and been helped with every task written above. I’ve been surrounded by unbelievable coaches and witnessed unbelievable athletes. I’ve been told I’m doing a great job, to keep going, and that everything will be OK. I’ve seen people lose weight, gain muscle, become more confident, and do things they never thought they could. I’ve celebrated victories, learned lessons, and become stronger physically and mentally. I’ve seen people give for no reason, love big, and show up when they didn’t want to. This gym continues to give more than its asks for and I feel like the luckiest person alive!

What is CrossFit – Constantly varied functional movements performed at high intensity. “I don’t know what that really means, but I’ve seen CrossFit and it looks intense.” Intensity is what makes CrossFit different and where it gets its results, but there are two important things to know. “High” doesn’t mean “maximum” and intensity is relative to each individual. So yes, the intensity is high, but it will be high in relation to each individual’s fitness level. So everyone can do it. “The needs of an Olympic athlete and our grandparents differ by degree, not kind.” ~Greg Glassman, Founder of CrossFit “I’d love to try CrossFit, but I need to get in shape before I do.” Everyone at CrossFit Conductor starts with a free intro session where they come talk to a coach and make a plan. This typically starts with 4 one-on-one session which we call OnRamp. In these sessions, people become familiar with many of the movements utilized in CrossFit, feel what the flow of a group class will be like, and get eased into the appropriate amount of intensity. Many people also start with Nutrition Coaching and start creating a new customized and sustainable way of eating that will support activity, but not excess body weight. After the completion of OnRamp, group CrossFit Classes start. From here, the goal is to create consistency which is made easier by being surrounded by a group of support individuals who are all on the same path towards better health and fitness. Alongside the BEST coaches in the business, each member has one task, just show up, we’ll help take care of rest. “I love CrossFit, it keeps me in business.” ~Every Physical Therapist not doing CrossFit Yes, with any activity beyond sitting on the coach, comes the risk of physical injury. We believe that risk is far outweighed by the risks associated with continuing to sit on that coach. Type 2 diabetes and cardiovascular disease are both in the leading causes of death each year in the US and both are 100% preventable. CrossFit isn’t what you should be afraid of. What will happen if you don’t do CrossFit should be a far greater fear! “I have bad (fill in the blank) and my doctor told me not (fill in the blank).” Step One: Find a new doctor, preferably one that does CrossFit and knows the dangers of a sedentary lifestyle. Step Two: Know that every CrossFit workout is scalable and the coaches are there to help you work around any limitations. “I’m nervous I won’t be able to do it or I’ll be the worst person in class.” Being nervous is expected and you should be nervous, you’re trying something new and exciting! There hasn’t been one single person who has walked through the doors of CrossFit Conductor and was told they couldn’t be helped. We know we look like the most intimidating place from the parking lot, but all we ask is that you put your big girl/boy panties on, walk through that door one time, and see we are the most welcoming gym you will ever come to. GOOGLE REVIEWS “CrossFit Conductor has a wonderful set up with really nice equipment. The class was run very efficiently and the coach was knowledgeable and able to help people of ever skill level. The community there is positive and encouraging.” “Great staff and completely encouraging community. Highly recommend!” “Great place with a great atmosphere to push each other and enjoy each workout.” “I like what I’m currently doing and my trainer Bryce really knows what’s best for me.” The definition of insanity is doing the same thing over and over again and expecting different results. You like Bryce because he listens to your bullshit and lets you decide what to do. If you’re ready to get actual results, change your nutrition, and stop wasting your time and money, sign up for a FREE INTRO SESSION. Bring Bryce too!!! In Strength, Eric Karls, M.Ed. CrossFit Conductor Chief Awesomeness Engineer CrossFit Level 3 Certified Trainer

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