Monthly Archives: April 2018

Saturday, June 2, 2018

LOCATION: NBS Fitness, 566 Trinity Creek Cove, Cordova, TN 38018

DIRECTOR: David Allen – 901-378-0345 –

ENTRY FEES: $85.00 whether Full Power, Push/Pull, Bench or Deadlift Only • Crossovers (extra division) – $40 per Division

Online Entry • 2018_RPS_Spring_King_Entry

50 Lifter Limit. If more than 50 split session: 8am first session, 1pm second session
Entries accepted after deadline with a $25 Late Fee.
Spectator and Coaches $10 Admission

WEIGH INS: Friday ONLY – 8:00 A.M. – 5 P.M. @ Meet Location

When CrossFit first gained public attention, there was a lot of criticism of the “WOD” training structure from sports scientists and strength coaches. While traditional training utilized a long term periodization model for programming, CrossFit utilized a daily form of programming. Periodization is simply the organization of training. At CrossFit NBS we utilize a long term approach to programming that involves cycling through progressive blocks, each with a specific capacity/skill we are trying to develop. Each training unit (WOD, microcyle, mesocycle, macrocycle, and annual plan) is made to build forward and off of previous training blocks. This is generally known as block periodization and over the next several articles I will explain the general theory and implementation behind it. 

To start, I am going to discuss the need for a more organized approach to CrossFit programming. First, CrossFit is a sport of multiple capacities and a wide (potentially unlimited) amount of skills. Most sports are very easy to define. Powerlifting is the sport of lifting as much weight as possible for a single rep in squat, bench, and deadlift. Weight lifting is the sport of lifting as much weight as possible for 1 rep in the snatch and clean and jerk. Marathon running is running 26.2 miles as fast as possible. Each one of these sports operates in a specific capacity (or energy system). Powerlifting and weight lifting operate in the phospho-creatine energy system while marathon running operates primarily in the oxidative energy system. Each sport also requires a specific skill or technique. CrossFit, however, is a sport involving all capacities in varying degrees and multiple skills. In fact, CrossFit continues to add to the skill set list required to compete at a high level. Beyond the typical lifting and gymnastics components they have recently added in swimming, biking, and throwing a softball. This variance adds a level of complexity to the programming component of CrossFit beyond the programming component for a sport involving one capacity and one skill. Thus, programming for CrossFit (at least the sport of CrossFit) requires a very well organized approach to programming. Failure to properly manage the stress and recovery requirements can lead to lack of progress or potentially injury.

The General Adaptation Syndrome model for fitness shows that there is a variance in recovery time frame based on the type and magnitude of stress applied. There is also variance in the time frame for recovery of the nervous system, the tissue (think muscles, tendons, ligaments, bones), and the energy stores. Watch the video below to gain a better understanding of General Adaptation Syndrome:

All this to say that a daily programming approach is not the best way to juggle the development of a wide variety of capacities and skills or the recovery from a wide variance of stressors. Instead, a more organized approach is needed. Be on the lookout for follow up articles which will go into greater depth on how to accomplish this goal.

Things Learned at a meet as a Coach

In powerlifting, you should learn something every training cycle, especially from the competition. You cross-reference your failures with your training program to find the “top takeaways” that inform the areas of focus for the next training cycle. Identify the weak points, hammer them in the next program. This is a solid plan for becoming a better lifter, but what about the coach? Here are my thoughts 24hrs after a recent meet in Arkansas, which was attended by several lifters I program for and coach.


I am terrible when it comes to a poker face. I wear my emotions openly, even down to how I stand and breathe. If I am frustrated with a judge’s call, lifter missing a lift, or nervous for an upcoming attempt, it shows. It doesn’t just show, it radiates off my whole body. All of these mannerisms can be picked up by the people I’m coaching. They do not need that in their lives when they have a potential max effort attempt coming up. When someone is looking to you for guidance and support, this body language isn’t helpful.

There were several things that occurred over the weekend that were not planned, and I think my emotions rang out more than those competing. I had a hand in one of our lifters bombing out on squats. (For non-powerlifters, this means he didn’t complete a squat that was “passed” by the judges, so he did not get to complete the competition.) Although I know he does not blame me, it is something I won’t easily forget.

In a stressful situation, I did not play it conservative with my advice to try and keep the lifter in the meet, (regardless if it was a PR or not).  Problem Solving Under Stress will be something I focus on improving next time I help lifters at a meet.

Sticking to my Guns

Over the years I have seen people hit lifts that I have not expected them to, due to how their warm-ups or prior attempts went. The majority of the time, I am accurate in my call. More so with individuals I work with, as I see their training during peak phases. At a powerlifting meet, you are given three chances to complete a lift. The highest weight of the completed lift gets added to your “total”. This total is accumulated over three lifts: the squat, bench, and deadlift. So the highest weight lifted in each movement gets added together. Now, as mentioned, you get three chances to increase the weight you attempt. Usually if an attempt is missed, you take that weight again. There are times where going up is ok, but this is usually at a pro level when you are trying to beat a competitor or set some type of record.  I made poor calls this weekend due to wanting the “highest numbers” for the athletes I was helping. I failed to speak up and be brutally honest with the jumps that were “allowed.”  I am usually conservative with attempts when coaching, but I did not speak up this past weekend. Although all the lifters got PRs, smaller increases could have been made to grasp a slightly better total, which is the goal.

These are two variables as a coach (air traffic controller) that I would have liked to better serve the athletes (pilots) I was instructing this past weekend. I get to build on these qualities day in and day out with clients and members here at NBS Fitness. Every day striving to be 1% better as a coach, just as lifters move from shit to suck. This is what I am attempting to do as a coach in the strength realm. Live, Learn, Pass On.

I am taking a foods class at the University of Memphis, and we went over apples in one of our class periods. I thought there were a few interesting takeaways in the lecture. We went over the 3 types of apples: Cooking, eating, and combination. The main difference between the apples is the sugar/fiber content. In this article, I will be focusing on a few specific apples, the granny smith, honey crisp, and red delicious.

*All nutrient analysis from

Cooking apple: Granny smith

These apples are tart/sour in flavor, due to the lower amount of sugar than other apples. They are also crisper in texture in comparison. This makes them a good apple to cook with, because they maintain their structure well after cooking, and do not have a very dominantly sweet taste.

(Per 100g)

Carbohydrate – 13.61g

Sugar –  9.59g

Fiber – 2.8g


Eating apple: Red delicious

These apples are very sweet tasting and have a “grainy-like” texture, due to the higher sugar and less fiber, compared to the granny smith apple. These are typically called eating apples, and commonly consumed raw. They typically become mushier when cooked compared to other types of apples, which makes the red delicious a popular eating apple.

(Per 100g)

Carbohydrate – 14.06g

Sugar – 10.48g

Fiber – 2.3g


Combination: Honey crisp

These apples are sweet tasting, like the red delicious, however it is crispier, and less grainy compared to the red delicious. They are called a combination apple because they have a firm texture which makes them a good option to cook with, but they are also sweet tasting and commonly consumed raw.

(Per 100g)

Carbohydrate – 13.74g

Sugar – 10.44g

Fiber – 2.2g


White rice(Cooked):

(Per 100g)

Carbohydrate – 28.17g

Sugar – 0.05g

Fiber – 0.4g


In terms of dieting, a granny smith would be a good choice for a carb source, esp. if your calories are low and you want to eat a large volume of food. 100g of white rice is more than 2x dense compared to 100g of a granny smith apple. The granny smith is higher in fiber than the other apples, which has numerous health benefits, and fiber will slow digestion, helping you feel fuller, longer. Apples have the added benefit of being rich in micronutrients. A cool thing to note is that granny smith apples are high in potassium, around 120mg per 100g. I am going to write an article soon about potassium more in depth, but a meal high in potassium will signal to the body to release the hormone aldosterone. Aldosterone will signal to the body to reabsorb sodium and it does this by replacing sodium ions in the urine with potassium ions via the sodium-potassium pump. Potassium Ions “swap” with sodium ions, and get excreted, lowering potassium levels in the blood. Sodium ions will be pumped back into the bloodstream. This is the environment you want for glycogen synthesis and can benefit bodybuilders trying to be more “full” on stage, or helping strength athletes increase intracellular swelling, which helps their leverages on lifts.  If your calories are low, and you want a larger volume of food, a granny smith apple is a good choice to keep in mind.