Karen Turcic Road to CrossFit Regionals 2015

Karen Turcic is a Specific Coaching Client. I have had the pleasure of coaching her for the past 3 years. Every year the competition gets tougher and this is Karen’s highest placing ever. She is a dedicated, hard working and very coachable athlete. One of the most sincere and genuine people I have ever met. I pulled together a highlight reel of this years CrossFit Open. Karen, it’s been a fun ride. Now let’s do some damage on the...

Jarred Telles Strength, Speed and Agility

Jarred Telles shows how hard work and perseverance pays off. He relentless in his pursuit of perfection with strength, speed and agility and is preparing for his college football career. Jarred is one of the best speed and agility athletes and coaches that I have...

Joe Mallicoat beats 13.1 mile race goal by 8 minutes!

Joe Mallicoat a OTGF Remote Coaching client was shooting for a 1:50 half marathon at The Rain Run. He ended the day with a 1:42 half marathon. Beating his goal time by 8 minutes! The back story is that Joe went to Mexico for a week a little over a month before this race. As soon as he returned to the damp Northwest, he came down with what was probably undiagnosed pneumonia. I worked very closely with Joe during this time. He was bound and determined to run this 13.1. I set out to skillfully ensure that first we were not doing anything in his training to set him back, but also to carefully manipulate his training variables to allow him to have enough strength, speed and conditioning to set him up for a good performance. It all came together with a fantastic performance. Onto the next...

Gorilla Takeover 2015

Jarred Telles, Kendra Preuninger and John Anhorn part of Off The Grid Fit team at the Gorilla Takeover in Portland, Oregon. Event highlights John Anhorn: -Overall placing 10th -On WOD 1 John was in a heat against a good friend of his. It was 50 wall balls, 50 cal on Fit Bike, 50 cal row. John got off the Fit Bike 30 seconds after his friend. He then proceeded to beat his friend by 10 seconds with a time of 5:42 which tied for 3rd place on that event. -John hit a PR in the Thruster ladder with 205lbs. Jarred Telles: -Overall placing 7th –Jarred Telles 265lbs thruster at body weight of 180lbs taking 3rd place in that event. Kendra Preuninger: -Overall placing 7th I couldn’t be more proud of the team and their effort. Now onto the next...

The Best Diet Ever!

WHAT IS THE BEST DIET TO FOLLOW? Carnivore, Omnivore, Herbivore, Low Carb, High Carb, Low Fat, High Fat, the list goes on and on, That completely depends on who you are. Fast vs Slow Metabolizers This refers to how quickly your body processes different nutrients. We all come from different backgrounds and while we share many commonalities, we also share many unique differences. Let me put it in a super simple way, you have a friend who is a slow metabolizer of carbs and since they pay attention to how the foods they eat make them feel. They have noticed over the years that too many carbs make them feel sluggish, not just after a meal, but the next day as well. Their exercise performance suffers and they are generally more irritable. When they eat a moderate to lower carb diet, they feel much more stable, energetic and happier. So your friend has concluded that carbs are bad. Does that mean that carbs are bad for everyone? I don’t think so. NUTRIGENOMICS is the study of food on gene expression. It is a developing and untapped area of nutrition that could very well explode in the next 10 years. It is very individualistic. What is ideal for one individual may not be ideal for another. We can’t simply look to what the person next to us is eating and say, well it works for them, it will work for me. This is so much more about what you SHOULD eat, rather what you shouldn’t eat. So, until the research is solid enough to create a working model, it makes...

How to Optimally Structure a Warm Up

What is a the best “Warm Up”? When you get right down to it, the “warm up” is what you do to prepare your body to perform at it’s highest level it can for a training session. I call this the Pre-Performance State. How should you be structuring your “warm up”? There is a common practice these days to do random warm ups. Throwing movements together in any combination, just to get the body moving. However, these lack focus and the ability to achieve an optimal pre-performance state. How the “warm up” is structured depends greatly on several factors such as; the structure and length of the training session, the athletes experience and work capacity, and the athletes body type and how structurally sound they are. For the sake of simplicity I am going to make a couple of general assumptions when tackling this issue. The athlete has at least good technical skills The athlete has enough work capacity to handle a sufficient warm up without getting overly fatigued. The athlete has minimal structural problems. The athlete is performing only one segment of training. Multiple segmented training typically has a lifting component and a metabolic component. The warm up for multiple segment training has some important variations. Achieving the pre-performance state starts with a simple strategy. Just get moving. OTGF General Movement Prep: Head to Toe Mobility: This is where we take each joint and move it in at least 3 planes of motion for 10 reps each, starting at the neck and working down to your feet. This takes about 5-7 minutes. This is great way to just...

Kendra Preuninger

Kendra Marie Preuninger, Off The Grid Fit client Kendra is a dedicated athlete who is already in competitive condition for CrossFit. We are working with her on getting stronger and better all around conditioning so she can achieve her goal of competing on a higher level. Here are a few of her recent accomplishments: – Kendra started doing legit chest to bar pull ups just a few months ago. – 2 months ago Kendra had a nasty habit rounding her low back on the first pull of the snatch, which was causing her to loose power. We placed her on a snatch progression and by the end she is rock solid from start to finish. – Within the last month Kendra went from doing 0 muscle ups to doing 30 muscle ups for time in under 30 minutes. – A month ago she was also doing 4 toes to bar at a time and now she is doing 10. – Today she hit an overhead squat single of 165lbs (30lb PR!) and made a solid attempt at...

How is Off The Grid Fit Different Then CrossFit?

One of our athletes was asked the other day, what is the difference between Off The Grid Fit and CrossFit? Here is my response:“I think that you bring up a great question. It is true I have been heavily involved with CrossFit since 2007. CrossFit has done a great job of branding functional fitness, but it has it’s limitations. What makes Off The Grid Fit different?1. I am a physiotherapist with over 20 years of experience working with athletes. 2. I specialize in creating programs for individuals who have specific goals. I have athletes who just want to be pain free and others who want to summit 13 mountains in one climbing season. This is a bit more then CrossFit can cover. 3. Every training session I program is designed to set up the athlete for success in the next training session, which allows for consistent progression. This is not a haphazard approach. 4. I use “functional varied fitness” to achieve the athlete’s goals and I collect specific data from our athletes for each training session. Using this data I am able to provide a superior framework for that individual to succeed and help them navigate training in order to realize success while minimizing injury.” 5. I do not focus on any specific time domains such as the most common 10-20 minute “Metcon”. Depending on the athletes goals I will program from a few seconds to multi-hour sessions. 6. Intervals play a big part in my programming, but how I have my athletes do them that makes all the difference. 7. I strongly believe that if you are sore after...

Terree Marvin Portland Marathon 2014

Terree Marvin is a 53 year old grandmother (though she doesn’t look it) and an OFF THE GRID FIT Interactive Remote Coached athlete. She just finished the 2014 Portland Marathon. I always ask my clients, what are your goals and more importantly, why are you doing this? The answer to these simple questions are often very insightful into who the client is and where their values are. I know that Terree had been plagued with nagging injuries and training setbacks that have kept her from accomplishing several goals that she had set for herself over the past few years.  Here is Terree’s answer to my question: She wanted to run the Portland Marathon and only had 6 weeks to prepare. “My goal for the marathon is to enjoy the ride  I feel like this is a huge step in getting back in the saddle. The amount of defeat and discouragement I have felt over these past couple of years, in my professional life and my athletic endeavors, caused me to loose heart. The thought of one more “failed” attempt made me feel like quitting, not a feeling I am too familiar with ;-( I really want to get back to where I did things for the simple pleasure and satisfaction of doing them. I want this marathon to be like the STP ride where I am amazed at how good I feel and can say at the end, “That was really fun!” You have no idea what a turning point Hood to Coast was for me. I am thankful for the excitement I feel towards the training and the marathon and...

Energy Systems Training

Energy Systems Training is a system that focuses on developing ALL the energy systems of an athlete which accelerates long term performance improvement and minimizing over fatigue. Energy production in the body is dependent on multiple systems. There is a natural ebb and flow of energy production throughout the spectrum from anaerobic to glycolytic to aerobic. The ability to have all the available energy systems developed will allow the athlete to be able to push have multiple gears during training or performance. The ability to go anaerobic and then recover into an aerobic mode is critical for success. Too many athletes attempt to rely on one or two energy sources which results in only one or two “gears” at the expense of the others. The energy systems are best trained independent from each other and then combined for maximum performance and...