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“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”
 — Michael Jordan

Beginning on Thursday, February 27th (just 5 short weeks away), the 2025 CrossFit Open is going down!  If this will be your first Open, let’s first lay down the groundwork:  The CrossFit Open is an online CrossFit competition that is open to anyone and everyone!  It consists of three workouts, released once per week on Thursday and to be completed by the following Monday.  Each workout will test your fitness in different ways, and in the end you will have a comprehensive snapshot of your current fitness level, and how you stack up against others in your age group, your ability level (Rx or Scaled), and everyone in the world!  There are hundreds of thousands of athletes that enter the Open.

I encourage everyone to compete in the Open – it’s fun to do with your friends in the gym (especially on Friday night where it turns into a bit of a party), and it’s an awesome way to check in on an annual basis on your current fitness level.  If this is your first time, this will be your baseline.  If you did it last spring or in previous years, are you more fit now?

I also want to give you plenty of “heads up” that the Open is coming, because there is work to do if we know we’re going to be tested.  Do you remember what didn’t go so well for you in the last Open?  Or again if this is your first whack at it, can you think of one movement that you hope will not be in the Open, because it represents a hole in your game?  Guess what… it will be.  But you still have time now to work on it!  Make a 5-week plan now to carve out 15 minutes in the gym, twice per week before or after workouts or at Open Gym, to have dedicated practice time on that skill.  If you can’t come up with a plan that you like, ask a coach!  This is what we love to do as coaches — help you individually to achieve your goals.  That’s the reason we get so amped up when someone gets their first pull-up or PR’s their “Annie” time because they got a lot more efficient at double-unders!

Let’s make the rest of this winter our focused prep time for the upcoming CrossFit Open.  We want to know that when the test comes, we’ve done everything we can to prepare.

See you in the gym!
Ryan

Quitters Day is observed on the second Friday of January, and while far from being a national holiday, it is statistically the day that many people finally abandon their New Year’s Resolutions.  Or so I was told last week by my Instagram algorithm that took a quick break from showing me big wave surfing videos and skiing fails to warn me not to quit, and how to do it.  I’m sure there was a product in there or a personal development program I was supposed to purchase.  I didn’t purchase anything though, and I also didn’t quit!  Maybe that’s because I got a late start and just this week started with my structured resolution program that I outlined last week – the DEF RESET.  Clean eating, daily wellness practices, check it out here and join the few of us that jumped on board this week.

I think another reason I haven’t quit on my resolution is that I have developed a bit of momentum.

Newton’s First Law of Motion states that an object in motion will stay in motion unless acted on by an unbalanced force.  This is the law of momentum – once something is moving, it will stay moving at the same speed until it encounters some sort of friction that will slow it down and eventually stop it.  We all have friction in our lives, in the form of temptations and distractions that will try to slow us down or veer us off of our path.  So the key is to generate enough momentum as a positive force to outdo the negative friction forces.  It’s been just a few days so far, but I’m building a streak of days that I have followed the path that I have decided to walk on, and I don’t want to break the streak!  I have a nightly reminder to log my adherence to the DEF RESET practices, and my desire to keep the streak alive is my momentum to keep rolling the stone up the hill for one more day at a time.  As the streak gets longer, the force of momentum gets even stronger – it becomes easier to maintain after 30 days than it was at 3.

When I see my friends in recovery posting on their Facebook timeline celebrating a milestone on their path – “3 years sober today!” – I marvel at their perseverance but I’m also overjoyed at the amount of positive momentum that they must feel.  The amount of mental and emotional energy that they have poured into the last 3 years makes one more day seem not only doable but essential!  Don’t break the streak!!

In the same way, momentum can be a negative force.  When you’re struggling with addiction, trying to stop using is a monumental task, even impossible for some.  The years that have gone by, stuck in this phase of life, make it seem easier to just put off quitting for one more day.  The geniuses behind social media empires know this, and create addictive models in the apps on our phones.  They know what they’re doing in inserting ego validation in the form of Likes and Views, or even creating Streaks of days that you and you friend have connected.  The power of momentum is real, and can be exploited by these companies for financial gain.  I’m not trying to rail against social media or even making money, but it’s just good to be aware of the forces that are at play in your life.

If you’re struggling with sticking to your New Year’s Resolution – Quitters Day was a real thing for you – it’s not too late to reassess and recommit.  Take on a challenge like the DEF RESET, and be realistic with your goals.  Make it a positive habit that you can stick with for one day without a huge amount of lifestyle change and stress.  Even small habit changes can compound in a big way over time.  Do it for one day, that’s all you’re committing to right now.  Then, when you wake up in the morning of Day 2, refreshed from a good night’s sleep, you commit for one day again.  Now we have a streak.  Now we’ve created some momentum.

Ryan

I lined up on defense as a cornerback, about 3 yards off of the receiver.  I couldn’t wait for everyone to see me lock this kid down, definitely not letting him get the ball – or maybe I could even pick it off.  The ball was snapped, the quarterback dropped back five steps, and the receiver blew right by me.  Wow.  When he came back to the line during this flag football practice, I as the coach gave him some “coaching” on that play.  “Hey Everett, take it easy on me. I’m trying to show your teammates how to cover a receiver and you’re way too fast. Let’s do that again but this time maybe dial it back a couple notches, ok?”

“Alright, Dad,” my 13-year-old son replied, “I feel like I’ve gotten a lot faster.  Maybe the CrossFit is starting to pay off!”

That real interaction was not one of my finer coaching points on the football field, but it did make me realize Everett was right – he was getting a lot faster and stronger.  And I couldn’t keep up with him anymore!  Maybe it had something to do with the couple years of CrossFit training he had started to really get into, usually during the winter and summer months when he wasn’t actively playing a sport.

I have trained close to 100 teenagers now over the years since we started our CrossFit Teens program in 2016.  Some of them are now adult members of the gym, which is pretty cool.
I have absolutely seen the impact of strength training, coached with proper mechanics in mind – on the performance level of our kids in their chosen sports, and also their growth as human beings.  I have had numerous parents come up to me after a training session and say, “I wish we had this when I was growing up, they just threw us in the weight room and told us to lift.”  I completely understand – I had that same experience!

Our CrossFit Teens program, developed over the course of 8 years, focuses mostly with our younger athletes on developing strength, speed, power, and durability.
We train for increased strength (not necessarily size, they’ll grow when they grow) using major lifts – squats, deadlifts, and presses. We also include classic gymnastics movements that sometimes get missed with all the focus on barbell work – pull-ups, push-ups, dips, and sit-ups, and all the fun variations you can imagine to mix it up.
Speed and power come from practicing Olympic weightlifting techniques – the clean & jerk and the snatch – as well as sprints and fast interval workouts that leave the kids totally gassed but ready to show that speed on the field.
And durability comes from taking 10 minutes at the end of each session to cool down and stretch, as well as finishing with some core strength work.
We’ll focus on teaching and correcting movement to stress proper mechanics, and as we see the kids moving consistently we can add intensity with more weight on the barbell and more speed expected in our workouts.

Our CrossFit Teens classes will meet on Tuesday and Thursday at 5:30pm, beginning next week!  Our winter session will go for four months, November to February, and then we will pause as spring sports start up in March.  Middle school and high school students are welcome.

You can purchase a monthly membership, 10 classes, or single classes on our online store here.

Can’t wait to get it started and see all of our young athletes in the gym again!

Ryan

This will be the last in our series of blogs about the main physical skills or traits that we develop in our CrossFit training, which is pretty cool to think about.  When we follow a well-designed CrossFit program – and hit all the workouts, don’t cherry-pick! – we are developing in so many different ways, some of which are polar opposites.  If you think of a pure Strength athlete – a powerlifter, and then a pure Endurance athlete – a marathon runner, you don’t necessarily get the same mental picture, right?  And what would happen if they tried to compete in each other’s sports?  They would fail miserably.  Now think of someone who can be good at both simultaneously.  Maybe not great at both, but good.  That would be a well-rounded athlete.  That would be an athlete that has identified any weaknesses and trained to eliminate them, instead of always training their strengths.  That would be a CrossFit athlete!

So now we’ve come to the top of the CrossFit mountain.  We have built a solid base of Strength and Durability, so we know we can handle heavy weights and won’t get ourselves hurt.  We’ve picked up those weights and carried them, squatted them, thrown them for long training sessions to develop Stamina.  We know that we can keep our internal engine humming for a long time, we’ve developed cardiovascular Endurance.  So now what happens when we put all these skills to the test at the same time and really mash that gas pedal down to the floor?  We’re testing and developing our Work Capacity, also known in your high school physics class as Power.

Remember back to those days for a second and let’s break down the equation of Power = (Mass x Distance) / Time.  Your ability to generate Power is your ability to do Work (move a mass like your body and/or an external object, for a certain distance), in a specified amount of time.  An oversimplified example is a workout of one minute of as many burpees as possible.  If I weigh 200 lbs, and I am 6 feet tall, and can do 20 burpees in one minute, I have demonstrated a power output of (200 lbs x 120 ft) / 60 seconds = 400 foot-pounds per second.  I’m assuming there that in one burpee I am moving my entire body 6 feet every time I stand back up.  If you are the same height and weight as me and you can do 25 burpees in a minute (then you’re an animal), and you have demonstrated a power output of (200 lbs x 150 ft) / 60 seconds = 500 foot-pounds per second.  You have more power than me in this burpee test.  I bet I’ll get you on the run, though…

Any workout that starts with “Three rounds for time”, or “As many reps as possible in 15 minutes” is developing your Power output.  Your ability to do a lot of work in a short amount of time is tested in CrossFit’s famous benchmark workouts like “Fran” and “Cindy”.  If these workouts make you shudder when you hear their names, it’s because you know they hurt.  These are tests of your physical capacity and mental willingness to work at a near maximal heart rate, and push through extreme fatigue to finish the job quickly.

The benefits of training for Power are many, as we are at the same time demonstrating and developing Strength (quick muscular contractions), Stamina (hanging on to the barbell for 10 more reps), and Endurance (efficient breathing and oxygen distribution from your heart to your tired muscles).  We also will see significant metabolism shifts as your body demands so much energy from this type of workout – many CrossFitters report that as soon as they were consistently in the gym, hitting these workouts 3-4 times per week, their journey toward weight loss started and their body began morphing into an athlete’s.

These are the types of workouts that are not always fun – they’re hard!  But when you take them on with a team, like your favorite group class or a police academy training together every morning, there is camaraderie that is built from doing the hard stuff together, and becoming an even stronger, more cohesive team.  I think that positive, hard-working attitude can even bleed over into your other relationships, at work and at home, improving your whole life… one burpee at a time!

Everybody ready?  OK, 3…2…1… GO!

Ryan

Grit.  Determination.  Drive.  Stamina is the physical and mental skill that we develop in CrossFit training that allows us to keep on pushing forward when the workout – or challenging life situation – demands us to.  Stamina helps you overcome resistance, over and over again.  Pick up something heavy and move with it, or do near maximal sets of back squats and push-ups.  And then do it again, and again.  If you can do that with poise and grace and a strong frame of mind, you have Stamina.

I try not to be biased in my own training and of course in my coaching and workout selection, but I have to say these are the workouts that I love.  If you come to our CrossFit Light class you may notice that we lean into these types of workouts quite a bit, because they are simple – they even might appear easy on paper – but tough to finish.  When you do finish them, you feel a real sense of accomplishment – like you have proven to yourself that you can do hard things.  Many of our Stamina-focused workouts will be written as “5 rounds, not for time”.  Many CrossFitters will balk at that, because it takes the competition away.  No result to post to the Wodify leaderboard, no record that you completed it, except for the record in your mind.

Stamina workouts are popular with military and police athletes because they are functional fitness in the truest sense.  If you can gut it out in the gym for a 30-minute grind, then you can also perform for the long haul when it really counts.  They’re also popular as CrossFit Games workouts, for the sheer spectator enjoyment of watching your favorite athletes toil through an arduous task, like heavy sandbag carries and sled pushes and lunges with a kettlebell locked out overhead.  Sure, anyone can do that movement one time, but who can keep up a winning pace through long efforts and short breaks to outlast their fellow competitors?

Mental Stamina is also known as toughness, another trait that is developed through years of hard training.  If you can maintain focus in the midst of chaos and fatigue, you are tough.  You can lean on that skill to bounce back quickly and be resilient when the time comes.  Of course, we want to know that that is how we will respond to tough situations – another reason that we think Stamina training is super important.

Next time you see a workout on the whiteboard that looks like a real gut check, know that what you are training for is not just increased physical capacity and strength but also Stamina.  Toughness.  Resilience.  Keep on pushing through with a positive attitude, visualizing the job being done.  You’re increasing your physical and mental Stamina, and you’ll need it for what comes next.

Ryan

Durability is the final of the three foundational skills, along with Strength and Endurance.  Once again, if you don’t have a baseline level of these three physical traits, it will be very difficult or impossible to build yourself up as a well-rounded athlete.  Specifically, if you don’t have Durability, you will get hurt.

Being physically Durable means being able to withstand hard physical training or a test, and come out in one piece.  We train for this in the gym by working on our muscular flexibility (to avoid strains or tears from trying to move a tight muscle really fast), and developing full range of motion around our joints (to prevent a dreaded knee or shoulder injury that comes from expressing ranges of motion that our joints are not ready for).  We do this by warming up correctly, getting our core temperature up and then progressing through increased range of motion to prepare for the workout, or know how we need to modify it.  Then we cool down after the workout with some more slow movement, myofascial release with lacrosse balls and foam rollers, and stretching to relax and lengthen the muscles now that they’re nice and warm.

Another aspect of being hard to injure is a solid base of core strength.  We know from our training that strength and power starts in the core, and then can be expressed outward to the extremities, so core strength is necessary for performance.  But our abdominals and our back muscles are also primary protectors of our spine, and improper spinal movement.  Doing your sit-ups and back extensions on the GHD will allow you to deadlift with a stable, neutral spine.  I’ve read stories of CrossFitters who have gotten into bad car accidents and the doctors telling them that if their core wasn’t so well developed they likely would have died.

On the mental side, being Durable means having a flexible attitude, one that can withstand the hits that life brings without completely falling apart.  Expect the unexpected, stay true to your strong core beliefs, and you’ll be standing again after the hard times.

Next time we’ll continue digging into another physical and mental skill that becomes very important in training and in life – Stamina.  I like to think of it as Strength-Endurance.  Until then, let’s be intentional about our warm-ups and cool-downs, and do a few extra sets of V-ups after the workout.  Your increased Durability will keep you training and enjoying life!

Ryan

Last week we started a series of posts about the different categories of workouts that we do at CrossFit Kent Island, or the major physical traits that we are developing with our training.  We started by discussing Strength — what it is, and why we train for it.  Check out that post here if you haven’t yet!

Now we move on to Endurance, definitely another one of our foundational skills.  We all love to work on Strength – it’s fun to lift heavy weights and it’s the one physical trait that you can outwardly see.  That guy has big muscles, he is Strong.  But Strength without Endurance is just that, a one-sided version of fitness training.  Maybe you can deadlift twice your bodyweight, but if you can’t run a mile without stopping, your fitness program has fallen short.

Endurance is a foundational skill because like Strength, the other skills depend on it.  You must develop a baseline level of Endurance, or cardiovascular efficiency, before starting to seriously develop Stamina or Work Capacity, two of the other classic domains of fitness that we train every day in CrossFit.  You develop Endurance when you train for longer, continuous stretches of time, traditionally with one “cardio” movement but as we see in our CFKI workouts it doesn’t have to be that way!  Many of us in the CrossFit world have come “running” into the gym and away from endurance training because of boredom or overuse injuries.  But you can train for Endurance by mixing in lots of different, relatively low intensity movements.  Running, rowing, biking, skiing, jumping rope, burpees, box step-ups, and lightweight weightlifting movements are all fair game for endurance-type training.  These longer workouts, generally lasting 20+ minutes, are intended to be done with little to no rest, and they rely on oxygen for fuel rather than stored glucose.  Your coach will encourage you to be conscious of your breathing, and slow it down with big nasal breaths, in order to slow down your heart rate as much as possible to a level you can manage for a long time.

At the mental level, endurance training will help you develop the capacity to stay at a task for the long haul.  Getting a college degree, working hard for several years to be promoted, finishing your first book, all of these take mental and emotional endurance.

Let’s lean into the longer Endurance-focused workouts!  Let’s build our capacity to go for the long haul – it will help with the rest of our higher intensity training by allowing us to go longer into those dark moments where the big-time adaptations take place.  And having a strong heart and big healthy lungs means longevity and the ability to go for those long vacation hikes when you want to!

Ryan

I’d like to begin a series of posts on the different types of workouts that we do at CrossFit Kent Island, and why we do them.  It’s tough to categorize every workout because there certainly are some that fall not-so-neatly between these broad training archetypes that I’m about to list, but I would say most of the time you should be able to look at a workout and say, “oh, we’re training {INSERT WORKOUT TYPE} today, got it.”

The major workout categories that I’ll include in our training plan are Strength, Endurance, Stamina, Work Capacity (or Power), Speed, and Flexibility (or Durability).  Fans of CrossFit’s Ten General Physical Skills might note that I’m leaving out Accuracy, Agility, Coordination, and Balance.  I do not discount these, and we absolutely develop them as a result of sound training in the six “major” skills or workout categories that I list above.  Another good way to train these last four skills is to get out and play some pickleball.  What is fitness if you can’t use it?

After reading that list, many or maybe all of us get super pumped up about one or more of those workout types.  Annnnnnd maybe not so pumped about the others.  That’s OK!  It’s good to know what you like to do and what you don’t like to do in the gym, that’s all good information for yourself and for your coach too!  We tend to like doing things that we are good at.

Do you like weightlifting, working on Strength?  Guess what, I would bet other people would say you’re pretty good at it, maybe even genetically blessed with a few extra fast-twitch muscle fibers.

Do you like longer, Endurance-based workouts?  You’re probably in the minority in the CrossFit world, but that’s a great place to be, and you’re probably a pretty good runner.  That gives you a leg up in many benchmark CrossFit workouts.

The important thing to note is that we all come into CrossFit training with a bias, something that we are really good at that will help us perform very well in those types of workouts.  But at CrossFit Kent Island, we’re not going to limit our training to any one particular category or skill.  We want to be good at… well, everything.  Maybe not great, but good.  And so we can’t focus solely on what we like to do and are naturally gifted at.  If anything, we need to lean in on the categories that make us not so pumped about the day’s training plan.  Get in the gym and work on it, and become a well-rounded athlete!

Having said all of that, I’ll focus today on one of the foundational skills in CrossFit training, or sports, or life.  STRENGTH.  Strength is a foundational skill because without a baseline level of Strength, it is really hard to work on the other skills – except for another foundational skill of Endurance which I will cover next time.

A Strength-focused workout is characterized by working at near-maximal output for very short periods of time, measured in seconds.  Today’s workout of building up to a one-rep max Back Squat is a classic example.  It doesn’t have to be all about powerlifting though, or have a barbell involved at all.  Gymnastics movements like pull-ups, dips, muscle-ups, sit-ups, toes-to-bar, and pistol squats all involve a crazy amount of strength, and a workout dedicated to practicing one of those movements for 20 minutes is absolutely a Strength workout.  Bodybuilding workouts that we do at the end of class 1-2 times per week also are focused on building Strength in a hyper-focused way.

We generally focus on Strength workouts in class right after a warm-up, so that our muscles are not too taxed from a previous workout to exert enough force to produce Strength gains.  We will sometimes focus on Strength at the end of a session though, to create a mental challenge to step up to the plate and get some hard Strength work in when in a fatigued state.

Training for Strength obviously creates a huge physical benefit.  Mark Rippetoe, author of one of the preeminent books on the subject, Starting Strength, says that “strong people are harder to kill than weak people, and more useful in general.”  Well said!  But I think training to eliminate physical weakness in the gym also creates mental and emotional strength that can power you through hard times outside of the gym.

Until next time, let’s work on getting stronger.  Beach season may be over, but the carry-over benefits of Strength training will propel us to new heights in the other types of workouts we will encounter as well.

Lift heavy!

Ryan

9/11.

 

I’m writing this as a blog post but don’t know if I’ll send it.  I was going to delay posting a blog on my usual Wednesday schedule, out of respect for 9/11 and the great patriotic content that a lot of other people usually are putting out.  But today I jumped on Instagram and Facebook to feel good, to feel proud about being an American, or even a human being, and I don’t.

 

I didn’t watch the presidential debate last night because I didn’t want to watch two people yelling at each other.  What I found online this morning is that they didn’t have the chance to interrupt each other’s speeches because their mics were turned off when the other was speaking, that was good.  But the highlights that I found were still hard to watch, and scrolling though comments was worse.  We’ve become so divided as an American public, and I found myself saying “just forget about it, politics is just politics”, but it’s more than that – there is some serious hate out there.  People are attacking others that they don’t even know, just because of that person’s identity or which “side” they’ve aligned themselves with.

 

I used to actually look forward to 9/11 every year because it was a time for us all to look back and remember the people that were lost that day, and maybe even remember the weeks and months afterward – when we are all together.  We were united as a country and as a world against evil.  Maybe what came out of that, the war on terror, was not a good thing in the end, because it was a war.  And that longstanding war created a feeling of aggressiveness, of hostility toward other people.  That has transcended the battlefields of Afghanistan and Iraq, with professional soldiers who are paid to be aggressive and carry out hostilities in the name of their flag, and it has pervaded American society.

 

I want us to be better, as American citizens.  We shouldn’t need a national tragedy to unite us and push us forward to being a great nation and a beacon of truth and hope for the world.

 

I don’t know where you stand on politics, or who you’re planning to vote for.  Both presidential candidates have earned the right to stand up on their platform and tell us what they would do if given a chance to govern us in the next four years.  Maybe you’re voting based on a certain issue, like abortion, or gun control, or future wars.  That’s all great, and that’s the point of our political system – informed citizens can elect leaders, or even become leaders, based on the change that they want to see in the world.  But let’s stop attacking each other and vilifying the “other side”.  It doesn’t need to be that way.

 

I had a whole series of blog posts planned out for today and the next few weeks, informing our members on the types of workouts that we do at CrossFit Kent Island and why we do them, the physical and mental benefits they will get from each training session.  But this seemed more important for me today, on 9/11.  I’ll get back at it next week, I promise.  But today, let’s take a pause, and remember that we are human beings, each with a purpose.  I don’t think any of us would say that our purpose is to hate others, or to cause them harm.  Let’s move forward this week with courage and love, remembering those that we have lost, and fighting to do better for them.

 

9/11/2024

Ryan

BACK IN THE DAY, when I was involved in sports (high school) or military training (college), I knew what I was training for:  A FIGHT.

At Penn State in the ROTC Special Warfare program, I was in a serious fight club – Thursday mornings were training jiu-jitsu with no-shit instructions on this is how you break someone’s arm, got it?  Sunday mornings were intense with swim training, usually including some “lifesaving skills” that involved underwater wrestling, after a ton of fatiguing laps in the pool.  Most other mornings were with the regular ROTC midshipmen, but it was always a battle to make sure you were at the front of the pack on a run or you could do the most push-ups.  We were training to fight, and training was a fight every day.

It’s the same in high school sports – you practice and lift weights and run so that you can compete against another team, or individually against an opponent.  As a football player, I had to be stronger than the kid in front of me.  If not, right off the bat, you lose.  Touchdown, other team.  Battle lost.

Fast forward to today, and I feel the need to invent reasons to train.  There is no more fight.  As much as I try to provoke Ron the in the 6am class, nobody in the CFKI community is threatening me with violence.  And I appreciate that!  But where does that leave me with my training?  What am I fighting for?

Peace.

As I get older and more mature (I’m sure some would argue that), I find reasons to train hard, like ultramarathons and long swims and CrossFit competitions – things to look forward to and be ready for.  But they are just checkmarks on a list of accomplishments.  So what?

Peace.

Maybe I train so that I can maintain my body in a war-like state, for peace.  Maybe I train so that if someone does come to threaten my family, I am ready for it.  Maybe I train so that if everything goes wrong, I am ready.  Or maybe I train so that if my oldest son who is currently playing high school football wants to wrestle, I can take it to him, NO PROBLEM.  That is currently not the case.

If you’re having a hard time getting motivated getting to the gym, think about WHY you’re going.

Are you training for an upcoming event?  If so, you have that short-term motivation, and you’re probably crushing your gym time, nice work.

Are you showing up to the gym without motivation, maybe not showing up at all?  Think about WHY you want to be there.  What are you training for?  What do you want to accomplish?  What do you want to be ready for?

For me now it’s about life, and maintaining PEACE in my household and in my community.  I train so that I can be ready physically and mentally to respond to any situation that might occur, so that I can maintain that peace.  And it’s kind of fun to approach training in that way.  Train for the unknown and unknowable.  Train hard now, so that you can perform when it’s absolutely necessary.

So, what are you training for?

Peace out,

Ryan