Well blow me down with a fart, 20 Q&A sessions! That’s about a 4 on the “take it or leave it” scale. It’s PR Friday, so post your weekly training PR’s or training updates to the comments. I enjoy seeing how people train and it definitely helps me a lot when you add tidbits of programming by either giving me ideas or confirming others.

Week Review
On Monday I thanked my DC homies and discussed the topic of coaching the female gender. Tuesday I traveled, and Wednesday was a post on being brief when coaching. Thursday was a reminder that there’s no easy way to success.

My reading list this week included:
Gant Grimes “Hybrid Programming” — This is by my dear friend, Gant Grimes, who is an exceptional man. All of these new CrossFitters don’t really understand that strength training was taboo several years ago, and Gant’s post on the CF discussion boards was monumental at the time. It had a large effect on my development and programming, and I just read through it all again last night. It’s something everyone here should check out. While there are some things that I’m sure Gant would change, the overall message still applies. (This was originally posted on the CF discussion boards, but it was summarized nicely in this post — all of it is Gant’s writing)

Judo tips by Gant — Since we’re talking about Gant, he coaches Judo and other martial arts, and is a very, very good coach. I’ve gotten to learn from him briefly, and need to get back on a judo mat somewhere. Here are tips if you decide to give it a go.

Bulgarian Training on Weightlifting Exchange — If you’ve heard of Bulgarian training but never really understood it, this will give you some good background. It’s focus is high intensity with specificity, yet is dependent on an advanced trainee with balanced musculature. In other words, lesser advanced trainees would need to adapt the concepts to their needs.

Biological clock graph — I thought this was interesting. I was reading about sleep cycles on Wikipedia when I saw it.

Beta-Alinine Dosing — Some new research is showing that dosing for beta-alinine is probably relevant to body weight (unsurprisingly), but more importantly beta-alinine may be a good supplement for short, intense, anaerobic endurance training. Interesting.

Now onward with the Q&A! Keep in mind that while some questions are specific, they will include general concepts applicable to everyone.

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