Just got back from a vacation in Oregon, the perfect setting for a TOJ.
After a slow, pre-4th of July car ride with traffic from Portland to Bend, we hugged family then headed to the Entrada Lodge, tucked in the trees along the road to Mt. Bachelor. It's located right along a running/hiking/biking trail system which parallels the Deschutes River. I pulled on my Montrails and took a 45 minute run in 80 degree temps under blue sky and sunshine. The trail was vintage eastern Oregon, covered with an inch of fine dust (which coated my shoes and legs) and lined with manzanita and sage highlighted with an Indian Paintbrush here and there.
The next day I rested and went to a lively concert by Ween, a talented band that plays an eclectic mix of rock mixed with humor and awesome guitar riffs.
Then, the next morning, my son and I went with my daughter for a workout at Empire Athletics, a CrossFit (XF) gym where she's a regular. Though I'm sorta fit for my age, I was a little wary about how it would go after having watched a CrossFit workout at another XF gym about a year ago, thinking it might be a little strenuous for a TOJ.
But my daughter promised the Saturday session we were going to participate in would be pretty low key and fun. I had to use my imagination with this statement because CrossFit is not what I usually associate with low key -- the workouts are very robust and demanding high intensity exercise. What's unique about XF is that the workouts change with each session so all the major muscle groups in your body are challenged in different ways for a significant number of reps. When you complete one set of exercises, you move to the next one with a minimal recovery time. (You definitely will not find people sitting on exercise bikes in their Spandex chewing bubble gum and reading People magazine.)
There's plenty of scientific evidence supporting the efficacy of the XF system for building strength and endurance, and, when combined with the Paleo Diet (widely followed by XFer's), reducing and controlling unwanted body fat. When you see XF athletes who've been at it for a while, you're struck by their leanness and muscle definition.
When you get to an XF gym, listed on a white board is the day's workout, which for us included pull ups, kettle bell swings, cleans with an Olympic barbell, sit ups, and box jumps. Because it was Saturday, the group was divided up into teams of four to do 150-200 reps combined for each exercise. My team had my daughter, fresh off a XF regional competition, and two other relatively new younger XFers, plus me, a total newbie. The fun for me was I could do fewer reps and let my daughter and younger team members make up the difference. :-)
The coach/trainer at Empire Athletics is a fit young guy named Mike Wild. I was curious to see how he'd deal with an old rookie like me. One concern you'll find on the Internet about CrossFit is that the intensity and speed of some of the exercises could cause injuries if a person is inexperienced or too fatigued. (Of course, anybody who's been around athletics knows that when you push your body there's always some risk of injury, no matter who you are.) If Empire is typical of certified Cross Fit facilities, this fear is totally groundless.
Mike, an experienced professional, minimized any risk by taking the time to demonstrate the proper technique prior to commencing the exercises, especially the lifts involving the back, and offering pointers during the exercises. I've done a fair amount of weight lifting and other resistance exercise through the years, but he still taught me a couple of valuable lessons on cleans and kipping during pull-ups. He also made sure to keep me on light weights/kettle bells to learn the right technique. I left Empire feeling great from head to toe.
Finally, early in the morning on the 4th of July, my wife, daughter, and son headed to downtown Bend to participate in a 5K run to raise money for a children's cardiac program sponsored by the local hospital. We joined a couple hundred other people to run a scenic course along the Deschutes River.
Sunshine, sweat, endorphins. What more could you ask for on a TOJ vacation?
Oh, yes, some ice cold Obsidian Stouts.
Showing posts with label CrossFit. Show all posts
Showing posts with label CrossFit. Show all posts
Real People, Real Training Stories
Note: All names have been changed to protect the innocent.
Last week, it seemed everyone, TOJs and someday-TOJs, was training for something or setting a new goal. All were excited, intense, full of anticipation, focused, enthusiastic. Sometimes there was some fear of failure.
Mike, in his 60s, wants to break his last best Bolder-Boulder time set three years ago - a little under 43 minutes. He's been doing 1000 meter intervals at a track. Has some of those new minimalist running shoes with a lower heel, and is surprised how good they feel. He feeling fast and thinks he can do it. If his body and the weather cooperate.
Jill, in her 40s, has been training for a marathon for only three months. It's one I've never heard of, but that makes no difference because to her its the Olympics. It's her first. She ran 18 miles last week and felt pretty good. She was tapering down because her race is this weekend. She said it's something she's always wanted to do, and may never do another one.
Fred, in his 50s, has a physical disability caused by a bone disease and job-related accident. He trains at the gym several days a week, mostly upper body work. But he also does sets of leg presses with 160 pounds at high speed to try to maintain power in his leg muscles. He thinks it's working.
Jill, Fred's wife, is a hardcore bicyclist in her 50s. She's do several multi-day road rides this summer in Colorado that cover hundreds of miles and tens of thousands of vertical feet. Her training has been delayed because of all the late snows this spring and worries she won't be ready for her first event in a few weeks. She's been watching the weather forecast, and plans to pedaling five sunny days in a row.
Fat Bob, a lovely woman in her 30s, will compete in a few weeks on a CrossFit team that has advanced to the Northwest regionals. She knows the competition will be stiff, but looks forward to it. She cares, but doesn't care, how she does. It helps her put some pressure on herself, but not too much. No matter what happens, she wins.
Fat Bob's mom, a lovely woman in her 60s, is getting ready for the Bolder-Boulder. She wants to ran as fast as she did last year, but she hasn't been running as much as she was then because it was a long, tough winter. She's been doing lots of other exercise to keep fit like kettlebell and other resistance routines. She'll do fine because she's done some training runs at about the same pace she was a year ago. On Memorial Day, she'll be in her wave and find out.
Liam, a very fit athlete in his late 20s, just ran a sub-20 minute 5K in Kentucky. He was delighted to break the 20 minute mark. He figures he got an advantage from training at 6,000 plus feet then dropping down to almost sea level. But though his cardio held up well, his quadriceps killed him in the last half mile because he punished his legs as he ran faster. He felt really happy, but said he needed to recover and get back to training so "I can break 19." He laughed, understanding the madness of goals measured in time that are always just out of reach.
Jack, a man in his early 60s, is a diabetic who's been in the hospital a half dozen times in the past year. A retired Army officer who had two tours in Vietnam as a medi-vac pilot, he was recently declared legally blind. He's not just a TOJ, but a tough SOB. Right now his blood sugar is under control. He's been walking 4.5 miles several days a week, a even running a half mile with his dog on a deserted stretch of asphalt near his home in Denver. He wants to walk the Bolder-Boulder and just be part of the event. His physical therapist will walk it with him as his guide. His doctor, a distance runner, has given him the green light. Jack told me how much he enjoys walking and how being in the Bolder-Boulder gives him a goal. "I need that," he said. "You know what I mean?"
"Yes," I answered, "I do know what you mean."
Last week, it seemed everyone, TOJs and someday-TOJs, was training for something or setting a new goal. All were excited, intense, full of anticipation, focused, enthusiastic. Sometimes there was some fear of failure.
Mike, in his 60s, wants to break his last best Bolder-Boulder time set three years ago - a little under 43 minutes. He's been doing 1000 meter intervals at a track. Has some of those new minimalist running shoes with a lower heel, and is surprised how good they feel. He feeling fast and thinks he can do it. If his body and the weather cooperate.
Jill, in her 40s, has been training for a marathon for only three months. It's one I've never heard of, but that makes no difference because to her its the Olympics. It's her first. She ran 18 miles last week and felt pretty good. She was tapering down because her race is this weekend. She said it's something she's always wanted to do, and may never do another one.
Fred, in his 50s, has a physical disability caused by a bone disease and job-related accident. He trains at the gym several days a week, mostly upper body work. But he also does sets of leg presses with 160 pounds at high speed to try to maintain power in his leg muscles. He thinks it's working.
Jill, Fred's wife, is a hardcore bicyclist in her 50s. She's do several multi-day road rides this summer in Colorado that cover hundreds of miles and tens of thousands of vertical feet. Her training has been delayed because of all the late snows this spring and worries she won't be ready for her first event in a few weeks. She's been watching the weather forecast, and plans to pedaling five sunny days in a row.
Fat Bob, a lovely woman in her 30s, will compete in a few weeks on a CrossFit team that has advanced to the Northwest regionals. She knows the competition will be stiff, but looks forward to it. She cares, but doesn't care, how she does. It helps her put some pressure on herself, but not too much. No matter what happens, she wins.
Fat Bob's mom, a lovely woman in her 60s, is getting ready for the Bolder-Boulder. She wants to ran as fast as she did last year, but she hasn't been running as much as she was then because it was a long, tough winter. She's been doing lots of other exercise to keep fit like kettlebell and other resistance routines. She'll do fine because she's done some training runs at about the same pace she was a year ago. On Memorial Day, she'll be in her wave and find out.
Liam, a very fit athlete in his late 20s, just ran a sub-20 minute 5K in Kentucky. He was delighted to break the 20 minute mark. He figures he got an advantage from training at 6,000 plus feet then dropping down to almost sea level. But though his cardio held up well, his quadriceps killed him in the last half mile because he punished his legs as he ran faster. He felt really happy, but said he needed to recover and get back to training so "I can break 19." He laughed, understanding the madness of goals measured in time that are always just out of reach.
Jack, a man in his early 60s, is a diabetic who's been in the hospital a half dozen times in the past year. A retired Army officer who had two tours in Vietnam as a medi-vac pilot, he was recently declared legally blind. He's not just a TOJ, but a tough SOB. Right now his blood sugar is under control. He's been walking 4.5 miles several days a week, a even running a half mile with his dog on a deserted stretch of asphalt near his home in Denver. He wants to walk the Bolder-Boulder and just be part of the event. His physical therapist will walk it with him as his guide. His doctor, a distance runner, has given him the green light. Jack told me how much he enjoys walking and how being in the Bolder-Boulder gives him a goal. "I need that," he said. "You know what I mean?"
"Yes," I answered, "I do know what you mean."
As Little As Needed
"Do as little as needed, not as much as possible," is the training philosophy of Henk Kraaijenhoff, who's had tremendous success coaching Olympians. That caught my eye because it's easy for a TOJ to always do as much as possible because s/he enjoys it so much. The problem with too much is it leads to inflammation and can sabotage your effort to get fit.
I found the quote in The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Tim Ferriss, a young guy who turned himself into a living experiment on diet and exercise. Despite its hyperbolic title, there's lots of thought-provoking, useful material in the book.
Sometimes you have to laugh at his narcissism and obsessiveness (like when he weighs his boel movements), but, to his credit, he did personally test many of the diet and exercise theories discussed in the book. And he consulted with an array of high-powered experts in medicine, exercise physiology, nutrition, coaching and training. Every chapter is followed by excellent links to websites and resources.
For example:
-- A 36 year old man who finished a 28.4 mile ultramarathon with 18,500 feet of elevation gain by running lots of 400 meter intervals and never more than 5K.
-- A 43 year old marathoner, with only 11 weeks left before the NYC marathon, took a minute off her per mile pace by doing 16 minutes of sprint training per week and four sessions of weights and calisthenics.
-- A triathlete completes one of the toughest 100 mile runs in the world by training an average of 6.5 miles per week, mostly strength training, CrossFit, intervals and pace work.
-- A Chinese speed-skating team captures medals by improving their ability to perform a dead lift with barbells, not skating more.
-- A 70 year old sets an American weight lifting record working out only once a week. Read about
this record deadlift.
-- A high school 400 meter runner cuts two seconds off her time by running only 33 meter repeats and strength training; weighing just 119 lbs., she deadlifts 340 lbs.
There's a pattern in many of these stories:
However, a TOJ tries to be pretty open-minded. We are all a little different, and every person needs to find out what works for them. There are always new and useful exercise ideas to explore. Ferris makes you think, which is good, and I've no doubt some of his unorthodox ideas are absolutely correct.
I found the quote in The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman by Tim Ferriss, a young guy who turned himself into a living experiment on diet and exercise. Despite its hyperbolic title, there's lots of thought-provoking, useful material in the book.
Sometimes you have to laugh at his narcissism and obsessiveness (like when he weighs his boel movements), but, to his credit, he did personally test many of the diet and exercise theories discussed in the book. And he consulted with an array of high-powered experts in medicine, exercise physiology, nutrition, coaching and training. Every chapter is followed by excellent links to websites and resources.
A few chapters this TOJ found especially provocative were entitled "Ultra-Endurance I - Going from 5K to 50K in 12 Weeks - Phase I," "Ultra-Endurance II...," and "Effortless Superhuman." What is so interesting is that they contain more minimalist approaches to training for activities like distance running and power lifting that totally challenge traditional exercise regimens. Some you'll find very counter intuitive (less is more) or just plain wacky. Yet the people discussed have demonstrated impressive results by unconventional means.
For example:
-- A 36 year old man who finished a 28.4 mile ultramarathon with 18,500 feet of elevation gain by running lots of 400 meter intervals and never more than 5K.
-- A 43 year old marathoner, with only 11 weeks left before the NYC marathon, took a minute off her per mile pace by doing 16 minutes of sprint training per week and four sessions of weights and calisthenics.
-- A triathlete completes one of the toughest 100 mile runs in the world by training an average of 6.5 miles per week, mostly strength training, CrossFit, intervals and pace work.
-- A Chinese speed-skating team captures medals by improving their ability to perform a dead lift with barbells, not skating more.
-- A 70 year old sets an American weight lifting record working out only once a week. Read about
this record deadlift.
-- A high school 400 meter runner cuts two seconds off her time by running only 33 meter repeats and strength training; weighing just 119 lbs., she deadlifts 340 lbs.
There's a pattern in many of these stories:
- High speed/low volume. You train for running long distances by sprinting short distances. You get strong by a few reps of a heavy weight, not multiple sets of high reps with lighter weights. Running with a faster stride rate (versus stride length) naturally leads to more efficient running mechanics.
- Strength enables endurance. If you are a distance runner, the tendons and ligaments of your foot and lower leg fail more often than your VO2max or muscles. Strength training enables a runner to recover faster and have be ready for more training, if needed. Short periods of jumping (plyometrics) helps you run faster than just running itself.
- Intensity (measured by heart rate) of exercise can be more effective than volume (time spent).
- Strength comes from a few reps of a weight close to the maximum you can lift, and not lifting until you are exhausted.
- You really only need a few basic exercises.
However, a TOJ tries to be pretty open-minded. We are all a little different, and every person needs to find out what works for them. There are always new and useful exercise ideas to explore. Ferris makes you think, which is good, and I've no doubt some of his unorthodox ideas are absolutely correct.
Becoming a Lean, Mean Eating Machine - Part 1
On the road to fitness, food becomes as important as exercise. Maybe you want to haul less pounds on your runs, recover faster from resistance training, or just feel better.
Changing eating patterns can be a challenge because the older you are when you start the changes, the harder they can be to make because what you eat is the result of habit, convenience and social pressure. Through the years, you have conditioned taste buds to crave a certain mix of sugar, fat and salt. Your family has traditions like deep fried chicken and fat laden gravy over mashed potatoes. Or your best buddy likes to eat fast food. Maybe (like me) you love the taste of a carb loaded, cold stout.
But once you realize that whatever you put in your mouth affects your exercise and your overall health, you naturally start trying to figure out how to change. A sure way to succeed eating better is to start gradually. Many diets fail because they demand too many changes, too fast.
A much better approach that is guaranteed to work is to start slow and easy and gradually substitute poor food choices with a better ones. You don't do it all at once, but a little at a time. As you do, you learn about food and how it makes you feel and perform. No matter how old or out of shape you may be, you will discover that better food choices steadily improve your strength and endurance, help you think more clearly, and feel more energetic, whether to exercise or work.
The truth is that our bodies are amazingly resilient, and we can live on almost anything that provides enough protein, fats and carbs. Fast food and heavily processed industrial foods (canned, boxed, some frozen) will keep you going, but not over the long haul. But poor food will totally undermine your efforts to get fit. Similarly, good food will get you fit faster.
Over the next couple of weeks this TOJ, speaking from first hand experience, will discuss how to make those food substitutions, starting with how to begin the journey away from heavily processed foods. Here's a warning: once you become a fitness fanatic, you'll become a food fanatic.
____________________________________________
Below is a great recipe sent to me by my daughter. She made these, ate a few, then went to her CrossFit and dead lifted 235 lbs., over twice her body weight.
Easy Coconut Pancakes
1/4 c coconut flour
1/4 c coconut milk
4 eggs
1/2 T agave nectar (or to taste)
1/4 t vanilla extract
dash cinnamon
dash nutmeg
Mix all ingredients with whisk. Let sit for 5 min. while melting butter or coconut oil in pan on med. heat. Cook until light brown on each side.
Changing eating patterns can be a challenge because the older you are when you start the changes, the harder they can be to make because what you eat is the result of habit, convenience and social pressure. Through the years, you have conditioned taste buds to crave a certain mix of sugar, fat and salt. Your family has traditions like deep fried chicken and fat laden gravy over mashed potatoes. Or your best buddy likes to eat fast food. Maybe (like me) you love the taste of a carb loaded, cold stout.
But once you realize that whatever you put in your mouth affects your exercise and your overall health, you naturally start trying to figure out how to change. A sure way to succeed eating better is to start gradually. Many diets fail because they demand too many changes, too fast.
A much better approach that is guaranteed to work is to start slow and easy and gradually substitute poor food choices with a better ones. You don't do it all at once, but a little at a time. As you do, you learn about food and how it makes you feel and perform. No matter how old or out of shape you may be, you will discover that better food choices steadily improve your strength and endurance, help you think more clearly, and feel more energetic, whether to exercise or work.
The truth is that our bodies are amazingly resilient, and we can live on almost anything that provides enough protein, fats and carbs. Fast food and heavily processed industrial foods (canned, boxed, some frozen) will keep you going, but not over the long haul. But poor food will totally undermine your efforts to get fit. Similarly, good food will get you fit faster.
Over the next couple of weeks this TOJ, speaking from first hand experience, will discuss how to make those food substitutions, starting with how to begin the journey away from heavily processed foods. Here's a warning: once you become a fitness fanatic, you'll become a food fanatic.
____________________________________________
Below is a great recipe sent to me by my daughter. She made these, ate a few, then went to her CrossFit and dead lifted 235 lbs., over twice her body weight.
Easy Coconut Pancakes
1/4 c coconut flour
1/4 c coconut milk
4 eggs
1/2 T agave nectar (or to taste)
1/4 t vanilla extract
dash cinnamon
dash nutmeg
Mix all ingredients with whisk. Let sit for 5 min. while melting butter or coconut oil in pan on med. heat. Cook until light brown on each side.
CrossFit: Short, Intense, Effective and Cool
My daughter, who has run triathlons and marathons, let me come observe her CrossFit class in Bend, Oregon. With two kids and demanding work hours, she found herself not always having the time to go on one or more hour runs so was looking for an alternative that maintains fitness in less time. The Bend CrossFit is located in a warehouse outfitted with lots of chin up bars, free weights, kettlebells, still rings for arm dips, crunch back supporters and other basic, first rate training gear. I liked it immediately because it had the feel of a place where people go to exercise hard, not smell the ferns, share stock tips and drink carrot juice.
As anyone who reads this blog knows, there's a paradigm shift underway as to what is the best combination of exercise to maintain and improve fitness. Since the running boom started in the 60's, exercise, especially for cardio benefits and endurance, was synonymous with aerobics. However, in the mid-90's, the near cult of aerobics started to come under scientific scrutiny.
One of the first to produce evidence to challenge aerobics was Izumi Tabata, a physiologist at at Japanese institute, who proved that a person sprinting for 20 seconds at high intensity, then resting for 10 seconds, then sprinting again for 20 seconds, resting again for 10 seconds, and repeating this pattern for a total of only 4 minutes improved in both VO2 max., a key measure of cardio capacity, and in anaerobic capacity far beyond persons who run 1o times as much at a slower (aerobic) speed. (Go here to find out more about Tabata and his training routines because they are worthwhile.)
However, since the 90's, the empirical studies about exercise have gone way beyond Tabata's narrowly focused study. In many ways, CrossFit, a trademarked name for a system, is a culmination of those studies. When you visit their web site, you'll see that they intend to provide a comprehensive system that includes not only cardio benefits, but strength, stamina, balance, power, and flexibility. The system really places an emphasis on functional strength and endurance, what you need in everyday life and as the foundation for any athletic discipline. This TOJ was especially attracted to the truth in this line in the website: "The needs of Olympic athletes and our grandparents differ by degree not kind." That is at the heart of a TOJ's philosophy.
One of the first things you notice at a CrossFit class is that people are warming up seriously. I saw people stretching, running brisk laps around the building, doing sit ups and pull ups, dropping into squats, starting to bead up with sweat. People said hello to one another, but they quickly got absorbed with preparation. The CrossFit gym seems pretty B.S. free. Another thing you notice is that most of the people look already lean and muscular (people not as fit could find intimidating, but wouldn't for long because fitness comes fast at that intensity level).
The class was conducted by two trainers who looked like they walked the talk and were nice enough to say hello and introduce themselves when I came in. They called everybody together and outlined the day's workout, which is always deceptively simple, very strenuous and done in the shortest time in which the athlete/person can complete the entire routine. The routine that day was 10 sets of 10 sit ups, 10 squats, 10 pull ups, and 10 dips. Routines change each session to work different muscles and provide variety. Usually people attend a class 3-5 times a week.
When the trainers looked at the stop watch and said start, the dozen participants went to various apparatus and worked out continuously. No talk, no breaks, lots of grunts and hard breathing, a little water for a couple of them. The trainers would go around and help correct posture, get someone settled into an assistance band (dips and pull up equipment had elastic foot loops to help those still who needed assistance to lift their full body weight that number of reps), and encourage the good effort being made, especially in those last few reps that looked like killers.
One by one each of them completed the routine, usually between 20 and 25 minutes. When one of the guys came to get his water bottle near where I was standing, I said, "Looks like fun."
He smiled and said, "It really is, when it's over."
This TOJ believes him. There are lots of fads in the exercise business, but this isn't one of them. They are on to something.
As anyone who reads this blog knows, there's a paradigm shift underway as to what is the best combination of exercise to maintain and improve fitness. Since the running boom started in the 60's, exercise, especially for cardio benefits and endurance, was synonymous with aerobics. However, in the mid-90's, the near cult of aerobics started to come under scientific scrutiny.
One of the first to produce evidence to challenge aerobics was Izumi Tabata, a physiologist at at Japanese institute, who proved that a person sprinting for 20 seconds at high intensity, then resting for 10 seconds, then sprinting again for 20 seconds, resting again for 10 seconds, and repeating this pattern for a total of only 4 minutes improved in both VO2 max., a key measure of cardio capacity, and in anaerobic capacity far beyond persons who run 1o times as much at a slower (aerobic) speed. (Go here to find out more about Tabata and his training routines because they are worthwhile.)
However, since the 90's, the empirical studies about exercise have gone way beyond Tabata's narrowly focused study. In many ways, CrossFit, a trademarked name for a system, is a culmination of those studies. When you visit their web site, you'll see that they intend to provide a comprehensive system that includes not only cardio benefits, but strength, stamina, balance, power, and flexibility. The system really places an emphasis on functional strength and endurance, what you need in everyday life and as the foundation for any athletic discipline. This TOJ was especially attracted to the truth in this line in the website: "The needs of Olympic athletes and our grandparents differ by degree not kind." That is at the heart of a TOJ's philosophy.
One of the first things you notice at a CrossFit class is that people are warming up seriously. I saw people stretching, running brisk laps around the building, doing sit ups and pull ups, dropping into squats, starting to bead up with sweat. People said hello to one another, but they quickly got absorbed with preparation. The CrossFit gym seems pretty B.S. free. Another thing you notice is that most of the people look already lean and muscular (people not as fit could find intimidating, but wouldn't for long because fitness comes fast at that intensity level).
The class was conducted by two trainers who looked like they walked the talk and were nice enough to say hello and introduce themselves when I came in. They called everybody together and outlined the day's workout, which is always deceptively simple, very strenuous and done in the shortest time in which the athlete/person can complete the entire routine. The routine that day was 10 sets of 10 sit ups, 10 squats, 10 pull ups, and 10 dips. Routines change each session to work different muscles and provide variety. Usually people attend a class 3-5 times a week.
When the trainers looked at the stop watch and said start, the dozen participants went to various apparatus and worked out continuously. No talk, no breaks, lots of grunts and hard breathing, a little water for a couple of them. The trainers would go around and help correct posture, get someone settled into an assistance band (dips and pull up equipment had elastic foot loops to help those still who needed assistance to lift their full body weight that number of reps), and encourage the good effort being made, especially in those last few reps that looked like killers.
One by one each of them completed the routine, usually between 20 and 25 minutes. When one of the guys came to get his water bottle near where I was standing, I said, "Looks like fun."
He smiled and said, "It really is, when it's over."
This TOJ believes him. There are lots of fads in the exercise business, but this isn't one of them. They are on to something.
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