Tuesday, July 30

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 1.  On the Minute:
Perform a standing double broad jump and 3 Power Cleans at 80% of 3RM for 10 minutes.

*Double broad jump is 2 consecutive broad jumps focusing on minimizing ground contact time between jumps.
*You must try to cover as much ground as possible with your broad jump.  Minimum distance is 12' each round.
*For each round you do not jump the minimum distance, perform 10 bar muscle ups after the workout.

2. Gym WOD – "MDV"

What’s Your LQ (Learning Quotient)?

In sports, business, and education these days, you can’t go a hot
minute without hearing talk of “character” and “work ethic.” In an
increasingly quantified world, we use these terms as a catch-all to
explain unexpected patterns of success and failure.

For instance, whenever an underrated person becomes a star, you will
hear about how they were propelled by their resilient character and
gritty work ethic. When a “can’t-miss” superstar falls on their face?
Exact same story in reverse.

I think most of us would agree that character and work ethic clearly
matter, and matter hugely. But the real question is: what do those terms
really mean?  More important, is it possible to translate them into a
measurable, identifiable skill set?

LQ,jpgAs it happens, we get a beautiful case study of this right now in the
baseball world in the form of Arizona Diamondbacks slugger Paul
Goldschmidt. You might not have heard the name, but you already know the
story: completely overlooked as a young player, didn’t start until his
junior year of high school, drafted in 49th round, attended tiny college
— and then (insert inspiring music here) worked incredibly hard, kept
improving and improving and really improving, and is now one of the league’s brightest young players.

Why? That’s where it gets interesting. Because “character” and “work
ethic” do not adequately describe what has propelled Goldschmidt.
Instead, it’s about his remarkable ability to learn (see this story
for more). Specifically, his willingness to take ownership of an
intentional daily process in which he attacks his weaknesses and builds
his strengths.

To the hitting coach, he would ask: How do I become a
consistent major league hitter? To the infield coach: How do I become a
Gold Glove first baseman? To the strength coach: How do I change my body
to get in the best shape possible? Zinter said he trusted the coaches

“A lot of kids have so much pride that they want to show the
coaches and the front office that they know what they’re doing, and they
don’t need the help,” Zinter said. “They don’t absorb the information
because they want us to think they know it already. Goldy didn’t have an
ego. He didn’t have that illusion of knowledge. He’s O.K. with wanting
to learn.”

“He’s done such a great job of listening to everything and
channeling how it works for him,” said Aaron Hill, a veteran second
baseman. “He asks guys everything — about ground balls, footwork,
counts, swings, setups, where to sit in the box, what I’m doing. You
name it, he’s asking the questions.”

The picture that emerges is not of vague qualities, but rather of a
highly specific set of traits — a combination of inquisitiveness, growth
mindset, humility, adaptiveness, and relentlessness.

With that in mind, I’d like to suggest an idea called Learning
. The idea is that our ability to learn is a measurable skill,
just like IQ.

Your "Learning Quotient" is a quantitative measure of your work ethic,
character, relentlessness, determination, humbleness and willingness to
learn.  It determines a large part of your success as athlete.  As a
coach, I would rather have an athlete with moderate talent and a high
LQ, than the opposite.
Here’s how to find your LQ.  Rank yourself from 0 – 10 in each category
(0 for strongly disagree; 10 for strongly agree).  Be honest and assess
yourself right now.  Not where you were in high school or where you will
be in three months.  Re-take this test in a few months and see
if you've improved.
  • 1. You work on your skills for an hour or more every day. – that is skills, not training, but practicing movements..
  • 2. You are focused on the process, not the immediate results, but long-term outcomes.   -
    do you freak out over bad days, or recognize that the stimulus of the
    training is the important thing not the time on the clock or missed
  • 3. You have strong relationships with mentors/coaches, and use them as models and guidance.   -
    do you have someone you can trust and believe in completely.  Do they
    make you better?  do they believe in you as an athlete and person?  Do
    you make them a better coach?
  • 4. You are keenly aware of how much you do not know, and the gap between your present abilities and your longterm goals.  the smarter you become the more you realize you don't know.
  • 5. You can accurately and precisely describe the skills you want to build.  - the exact numbers and times you want to hit?
  • 6. You think about improving your skills all the time. – and
    you do so with a positive mindset.  not stressing, worrying or
    over-thinking your training, but thinking about your training clearly,
    confidently and positively.
  • 7. You approach your daily training with enthusiasm.  – training at this level is hard work.  really hard work.  if you don't LOVE  it –  you won't last.
  • 8. You balance repetition/volume with innovation/improvement.
    you need to get in the volume, but you not at the expense of moving
    better.  Efficiency and better movement is as important as strength and a
    bigger engine.  Think threshold training.
  • 9. You are comfortable going outside of your comfort zone.  Being
    comfortable being uncomfortable.  Coming in last, failing reps, trying
    new things, listening to advice, pain, soreness, battery acid in your
  • 10. You are constantly adapting and refining your learning process.  - Pursuing excellence in every aspect of your life.  Nutrition, training, relationships, finance, professional, etc…

By this yardstick, a perfect LQ would be 50: the heavenly realm of
John Wooden and Goldschmidt. Below 15 and you’re either comatose or
Allen Iverson (an immense talent who famously didn’t believe in practice).
I suspect most of us would fall in the 25-30 range or so, which, among
other things, speaks to the inherent challenges of creating a daily
routine and sticking to it.

What I like about the idea of LQ, however, is that it is not a fixed
quality. It can be increased and grown, and profoundly affected by
environment and group culture.

The real question is, what do you think? Could LQ be used to scout or
develop talent? And, if so, what other questions should be added to the

PS – The marvelous Annie Murphy Paul, author of the forthcoming book Brilliant, has more on LQ here

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