Why the “f” aren’t you dressed?

A few weeks ago I was watching ESPN and I saw an ex NBA player speaking about Pat Riley. He was recalling an incident when Coach Riley asked a player, “If I needed you to play one minute tonight could you do that?” The player replied, “Yes, Coach. I could do that.” Riley replied “Then why the “f” aren’t you dressed?”


This translates perfect in life, CrossFit, career, or whenever you need it. There are and will be many times when you are going to be hurting or maybe even injured. Well, hopefully, not too many injuries, but there’s not much you can do about hurting. During these times, you may not be able to do any of the exercises in the WOD, but I am sure the staff can find something you can do. You can also take control of your own rehab and tell the trainer what you are can do. I love it when an athlete comes in and says “Kelly, my right here hurts and I’m gonna do ____ instead of that.” My response will always be “Cool, Do you want me to do a separate clock?” The thing to remember is that if you can do any exercise at all, then you need to let the trainer know what you can do; be ready to work. Because if you aren’t, when I see you I am going to ask you. Why the “f” aren’t you dressed?

Doing it in the Park

Kelly's Champions: South Central Regionals Day 2

Kelly's Champions: South Central Regionals Day 2: "Day 2 was just as amazing as the first."

Kelly's Champions: South Central Regionals Day 1

Kelly's Champions: South Central Regionals Day 1: "I have been having a pretty good time at the Crossfit South Central Regional Games. I met some pretty cool people from the Crossfit Communit..."

grocery shopping

Burpees

kipping

“Deeper than that”

I have noticed an epidemic of sorts, and it’s quite alarming to say the least. I notice it in the morning classes, because those are the ones that I frequent the most. I have heard that it’s everywhere, in every class and every cross fit gym around the world. I think it’s time that we bring it out in the open and talk about it. I’m referring to what I like to call them, “quarter squats”. Quarter squats are half hearted attempts at full squats and they need to stop. I have seen people touch their elbows to their knees and call it a full squat. How about the one I like to call “the grass hopper” that’s when someone bends at the waist, as if they are taking a bow, like David Carridine did as “Grass hopper” on the T.V. show Kung Fu. Enough of what isn’t a squat lets cover briefly what a squat should consist of:

• Lumbar curve maintained

• Weight in heels

• Depth below parallel

• Knees track over feet

I have heard so many excuses as to why full squats can’t be done. The thing that is bothersome is when squats are performed correctly; they will improve all of the conditions that you believe prevent you from doing a proper squat. Squats produce bigger muscles, bigger muscles improve joint integrity, and better joint integrity relives knee pain. Bottom line squats can even improve your social life. This is a fact and I can prove it. When you come to the gym and see the women with the tight little black shorts on. What do they all have in common? (Answer: Pretty legs) They didn’t get these legs by doing quarter squats, they when deep down into the hole and bounced back up, with hips open. I’m sure squats help men too, but who cares. So if you make it to the 5 am, 6 am class on Monday and Wednesday and you hear me screaming “Deeper”. Understand that I’m not trying to piss you off or embarrass you. All I want is for you to get the maximum benefit from the workout, because to me “Deeper” is deeper than that.