Monday, June 27, 2016

10-9-8-7-6-5-4-3-2-1

Crossfit is about data. It is measurable and repeatable. It has benchmark workouts and heroes workouts that crossfitters do periodically to see how they have grown.

Today we repeated a workout from last summer.

10-9-8-7-6-5-4-3-2-1
Power Cleans

Last year when I did this WOD, I use a 75# barbell and 20" box. Today when we retested, I wasn't sure what to do. When you retest, you can either use the same weight and try to go faster or go up in weight and try to get around the same time. I decided to do the latter. I surprised myself.



Today was a good reminder that looking back is good sometimes. We can get caught up in where we are right now and forget about how far we've come.

Wednesday, June 22, 2016

Crossfit Strong; not a four letter word.

Meet Amanda Hill



I have had this ongoing conversation with several other women and there are two opinions out there regarding strength. Everyone wants to be strong in some form or another. But some women feel afraid to "look" strong because they feel like that will make them look masculine. I disagree with every fiber of my being. If I'm walking down the street, I want to look strong enough that no one will consider jumping me and if they do, I will be able to handle my business. But are there women who have large muscles that resemble men's muscles? Absolutely! But most who get to that point have occupations that precipitate that sort of definition like body builders.

Female professional Crossfit athletes do build up muscle, but many still look feminine in their everyday lives. It's only when dressed in workout gear that their full definition can be seen. Because of their training programs, they know where to find balance. And from a body physiology standpoint, they don't do the same type of work that body builders do to gain the kind of mass that matches a man. It's not until artificial means are introduced into training that unusual and unnatural muscle gain is seen for the most part.


Therefore, I propose that real strength is not masculine or feminine. Strength is the ability to be functionally fit to carry out life's daily task and to be healthy while doing those tasks. The key is to understand your body's natural composition. Your body's shape is your body's shape. You can't change your inherent shape structurally. Your bone structure is what it is. You have to be happy with the body you have. But having said that, you should embrace and strive for the healthiest version of you; not the healthiest version of anyone else; just you. Strength is intrinsically connected to health. Don't be afraid of strength. It will keep you living longer and independently for many years to come.

Friday, June 17, 2016

Front Squat 1 Rep Max and more

Earlier this week, we retested our 1 rep max front squat at my crossfit gym, Crossfit Cove. We initially tested this lift on April 19th and I was able to lift 215lbs. Over the next two months, we worked on various rep schemes of the front squat. 


As you work through a strength cycle, you look to improve form and strength. So there are days when you do multiple sets with multiple reps at a lower weight to improve those aspects of your lift.  On June 9th, I managed to hit 205lbs for 2 reps and 225 for 1 rep.  This week, I got back to 215lbs and so I attempted 230lbs. That's what this photo shows.


I didn't make the lift. I tried 3 times and couldn't do it. But you know what? I'm ok with it. I ran a 5k the day before; my first since November 2015. So I could've been more rested. If I had tried a little later in the day or later in the week, I might have been able to hit 230lbs. Or maybe I wouldn't have. Who's to say.  

But I shared this picture for a completely different reason.  This picture shows physical strength. So if you fall down, I can probably pick you up if I needed to.  But it also shows something else that no one sees. The past couple of weeks have been very stressful on so many fronts. Dealing with challenges at work, health issues, car issues, and other things that life has thrown me have just been difficult to deal with. They have weighed on me like carrying this weight on my shoulders. 

Encouragement from my friends and family and lots of prayers have helped me get through. Some issues are ongoing and require continued endurance and prayer. Some other things have been resolved or are being managed. The key is to remember that disappointments and trials that we face are temporary and that our heavenly Father Jehovah is our source of strength.  The bible tells us that "No temptation has come upon you except what is common to men. But God is faithful, and he will not let you be tempted beyond what you can bear, but along with the temptation he will also make the way out so that you may be able to endure it." (1 Corinthians 10:13). 

The Apostle Paul mentions temptations, but this scripture also applies to us when we are facing trials.  No trial that we face is uncommon to humans. But Jehovah promises to help make a way out for us to endure the trial. That may not mean removing the trial. But it may mean putting people in our path to encourage us, giving us articles in the Watchtower or Awake at just the right time, or putting it our hearts to read that one scripture that just gives us just what we need to continue on.  

This life is hard. There is no doubt about that. But the hardships we face are temporary.  We can face them with prayer and reliance on faithful friends. 

https://www.jw.org/en/publications/magazines/awake-no1-2016-february/

Tuesday, June 14, 2016

Figure it out

The next time you think you "can't" do something, take a look at this video.

"When you are supposed to do 70-lb. goblet squats but only have one leg, you figure it the [] out. Also after 80 double Unders ... on one leg." —Anthony Kemp

Clean and Jerk

As I get ready for my first weightlifting meet, this is the goal. Not the weight, but the form.