Posts Tagged ‘Weight Lifting

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08
Aug
12

No More Crap Reps

By garagegym107 4 Comments
Categories: Morphing of a Fit Woman
Tags: , , , , , , , , , , , , ,

Pull-ups, push-ups.  Give and take.  I’m so stinking close to the perfect pull-up it is not even funny.  What I’ve learned through the process is that I’m about 5# off from getting them both.

I’ve had this terrible habit of worming my push-ups.  I get within 2″ of having my chest to the deck and find myself unable to push out of it.  What does this have to do with pull-ups?  I get my eyeballs at eye level with the bar and then stall, lacking the strength to pull that last 2 inches of my chin over the bar from the dead-hang.  Kipping yes, no problem, but strict pull-ups two inches off. 

Maybe I’m naïve but they must be connected.  They simply must be.

No more crap reps for me.  If I’m worming a push-up I stop.  Even if it means using a harness made out of resistance bands to keep perfect form, I’m doing it.  Crap reps get me further behind.  Instilling in my work bad form & bad habits.  Is it humbling? Absolutely.  Is it necessary? Absolutely.

Letting go of ego enough to recognize your own weaknesses is vital to improvement. 

I tell my friends that want to start CrossFit to focus strictly on the technical part of the movement for the first six months to a year.  No one listens.  We go in and rush more weight on the bar, thinking that some how makes us better.  

Wrong.  

Technique or lack there of will catch up to you.  By then you will have developed bad habits from rushing through the technique to lift heavier.  Then comes the agonizingly slow process of retraining and unlearning.

So I’m a slow learner.  I’m still doing what I need to do to get better.    My mantra has changed to “NO. MORE. CRAP. REPS.”

No matter what the movement is.  Air squats, clean & jerk, snatch, overhead squat, dead lift, push-ups, pull-ups.  No. More. Crap. Reps.

 

01
Aug
12

It Is Not About Them

By garagegym107 1 Comment
Categories: Morphing of a Fit Woman
Tags: , , , , , , , , , , , , , , , , , , ,

In the world of weight-loss it’s easy to play the victim.  Blame all of our shortcomings and lack of results on our upbringing, our past relationships, our lack of relationships, our jobs, our family time, our lack of money, and the list could go on for a full paragragh.  In all honesty, it is not about them, it is about you.

You can make valiant attempts to make lasting change, but until you realize that you are ulitmately responsible for your food intake and moving your butt, you are playing victim.  Sure life will give us lemons on occasion and we’ve got two choices, sit and sour along with the juice or make some lemonade.

Today I was heading outside to work-out with a coworker.  As I turned the corner to go down to the locker room I glanced to the left and saw two gentlemen coming into the facility to enjoy lunch in our cafeteria. 

One was suffering from health related issues, I have no idea what, but he struggled to walk slowly with his friend supporting his arm on one side and walking with a cane in the other hand. 

I smiled and nodded as I usually do and as I continued on to the locker room I was overcome with gratitude.  Gratitude that the man had a friend to lean on and walk with and emmense gratitude that I am now healthy.

When I weighed 328# I used to see the obstacle of weight-loss as  chore.  I used to pout when I would have to eat a salad and someone around me would be eating crap, that whole “why me” thing. 

Over time (not overnight) I realized that I was starting to feel better, my clothes fit better and then it got easier.  My mind shifted from this is a chore to this is a choice.  That one little switch changed everything.  The sooner you acknowledge that you are willing to do whatever is takes willingly to succeed the easier this path will become.

Hat Tip: Elements of Your Life

 

31
Jul
12

Roller Coaster

By garagegym107 Leave a Comment
Categories: Morphing of a Fit Woman
Tags: , , , , , , , , , ,

My last post was about having patience to put in the necessary work to achieve your goals. 

I had lunch with a group of friends today and during lunch one of the girls made the comment of “yesterday’s workout made me feel bad about myself last night.”

The irony in that comment is that it was exactly what I was thinking Friday night after having such a great workout on Thursday. 

My conclusion is there will always be something that makes me question myself.  Especially if I desire to grow as an individual.  There will always be triumphs and trials.   It is in the aftermath of the trials that I have the opportunity to experience true growth.

I’ve got two choices, I can sit back on my ego and whine a little or I can dig deep and realize that it makes me better and better.  Do nothing or work on the skills that it takes to get better and better.

Today the workout left me feeling good simply because I finished it and got just a smidge better in the process.  It is taking the time to settle down and realize that with each and every hurdle, I can jump it or walk around it.  It truly doesn’t matter as long as I move forward.

Hat Tip to Wikipedia for the pic!

27
Jul
12

Do You Have Commitment?

By garagegym107 Leave a Comment
Categories: Living Fit Daily
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“Commitment is what transforms a promise in to reality.  Commitment is the words that speak boldly of your intentions and the actions which speak louder than words.  Commitment is making time when there is none.  Commitment is coming through time after time, year after year, after year.  Commitment is the stuff character is made of, the power to change the face of things.  Commitment is the triumph of integrity over skepticism.” ~unknown

I wish I could remember who wrote this so I could give them credit.  It has been hanging on my bulletin board in my office for years now.   I moved it higher so I could read it daily.  Do you have commitment to your health and fitness? 

26
Jul
12

Patience Grasshopper

By garagegym107 3 Comments
Categories: Nutritional Cleanse Experiment
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When I first started doing CrossFit two years ago this month, I was fanatical about it.  I went all the time, trashed my body as often as I physically could whether I needed to or not.  For whatever reason (my age most likely) I felt like I had to get better faster.  I felt literally like I was watching an hour-glass as the sand passed through.  I wanted to get better overnight. 

No one was forcing me to lift heavier or go faster except for me.  Over time I went trough a bunch of cycles of self awareness, self-awkwardness and most importantly self-protection.  I wanted to remain injury free so I could keep doing what I love to do.

The one thing that no one can train in to you is patience.  Patience for progress is the skill I’ve needed the most.  And it’s been the most hard-fought internal battle.  Getting better at any skill requires practicing of that skill.  Repetitive movement over and over until you can do it to the best of your own ability is what reaps the rewards.

Sure, there will be days you leave with a stinging ego because we are all superhero’s in our own mind.  When reality shows up and teaches us that we are flawed and we require more work it’s hard on our MOJO.

For me, I take that time to reflect on the journey. Where I’ve been, the people I’ve met, and exactly why I started getting fit in the first place.  It keeps me grounded and it reminds me to be patient.

This morning patience paid off for me.  After several months of practicing this movement, slowly and methodically increasing the weight in small increments it felt just right this morning.  I finally broke the 100# plateau for multiple reps.  Patience grasshopper.  A big thanks to my friend Christina Barnett for catching this photo!

 

 

24
Jul
12

Community

By garagegym107 3 Comments
Categories: Living Fit Daily
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I love it when I meet new people who are struggling.  This morning I saw a woman walk by my door and as I glanced up I noticed what a pretty dress she had on. 

A little later my boss pushes open my office door and there stands the woman in the pretty dress and she was saying “I knew she was the one!”   Hmmm…

Well, needless to say she wanted to talk workouts.  I love that.  I work for a company with over 1600 people.  When someone says “I knew she was the one” man that’ll make your day. 

Anyway, she was telling me about a recent weight gain, low iron and the fact that she’d been put on medication for it.  She is struggling with her mojo for sure.  Lack of energy, poor diet, etc.

As we talked, she mentioned knowing all about meal-timing etc., and that she wanted to get back in to shape.

My first comment was simply “get back to basics”.  You know about meal timing and working out so the only thing I see missing is community.  I asked her when the last time she hung out with like-minded people? 

It doesn’t matter what you do, whether it’s Zumba, Body Pump, Jazzercise, CrossFit or Running, remember to find like-minded people to do it with. 

Everyone struggles, everyone has an “off” day or even an off week.   Food may be spot on but workouts stink or just the opposite, workouts are great but food stinks. 

In a community though there will be days you will push, pull or drag each other along but that’s the point. 

Do it. 

It’s not always about YOU.  You soon realize that the greatest part of community is what you can offer to another person in the way of support. 

 

17
Jul
12

Getting Fit! Tami Rose

By garagegym107 42 Comments
Categories: Living Fit Daily
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I’d like to take a moment to introduce you to a woman I know.  I met Tami a year ago when she joined the CrossFit Box I attend. 

With her permission, this blog is for her.  To celebrate the victory of consistency with both her nutrition and her workouts.  Tami has made changes that have now become visible results.  No super secret code or plan. 

Clean conscious eating and working out.  I do not train Tami.  She works out at CrossFit Impulse.  She does this on her own with the support of other CrossFit community members, friends and trainers at the box.

For all of you out there struggling, use this as motivation. 

Instead of me saying a thousand words, I’ll let the photo’s do the talking.  Congratulations Tami!

March vs July 2012 Congratulations Tami!!

13
Jul
12

What’s Age Got To Do With It

By garagegym107 7 Comments
Categories: Morphing of a Fit Woman
Tags: , , , , , , , , , ,

Picture this:  One of my male coworkers who’s about five years older than I am wagging his finger at me all the while saying “you need to quit lifting all those heavy weights”.   I looked him straight in the eye and said give me one good scientific reason why I should.  He couldn’t. 

Just because he doesn’t do it perhaps?  You’ve got me. 

You all have no idea how close I came to throwing up all sort of stinging retorts, but I bit my tongue because I know better than to buy into someone elses thoughts on aging.  This is my life, my mind, my body and most of all my DETERMINATION. 

In my humble opinion if you are listening to your body, feeding it the proper amounts of clean healthy foods, staying injury free, and have determination there is not a reason in the world you should stop or even fear starting to work with weights. 

Perhaps it was that very statement that spurred me to swing a 2.5 pood (90 lbs) Kettlebell this morning just to see if I could do it.  YES. I. CAN.

1 pood

12
Jul
12

Rest Days-Battle of the Mind

By garagegym107 6 Comments
Categories: Morphing of a Fit Woman
Tags: , , , , , , , , , , , , ,

One of my greatest struggles as an athlete is taking rest.  Deep down I suspect it’s either an addiction to the endorphins that shoot through my brain during and after a workout or an addiction to that feeling of soreness that comes with a really tough workout.

Mentally I fight the “just get up and get on it” over the “take the rest your body needs”.

I’ve been injury free for a long time, but it’s only recently that I’ve incorporated more rest days. 

It hasn’t been without a mental struggle, but my body is FINALLY starting to progress to heavier loads.  Yesterday I wrote about trusting the process and its high time I lived strictly by that rule. 

When you are surrounded by good trainers, set your ego aside, listen, and apply, results will start showing.

Overtraining is very common once you achieved your initial weight-loss goals because then you are ready to step up your game and make good even better.  You raise your own bar, rightly so.   Unfortunately, you tend to get stubborn and think that basic rules no longer apply to you.  Wrong.

For me, it’s the strong, selfish desire to never go back to that obese body I was once trapped in.  Now I trust myself enough to know that I won’t ever go back.   Now I trust the process.

10
Jul
12

Trust The Process

By garagegym107 Leave a Comment
Categories: Morphing of a Fit Woman
Tags: , , , , , , , , , , , , , , , , , ,

I was having lunch with some friends today.  I love our lunches.  We are all fitness junkies and we all care about what we eat.  Most of the time that is.  I say that because as a collective group we are at different points in our fitness and nutritional journey.

Interestingly enough there is never, ever a case of “you know you should be doing better”.   There is talk.

Inquisitive questions that help each person think through why they are willing to give up weeks and weeks of good clean eating or consistent training for food culprits, ie. sugars, or processed food.

Ironically most of the time it usually comes back to not progressing as quickly as one would like.

I used to get so jammed up that I wasn’t progressing fast enough, getting stronger fast enough, getting faster fast enough.  All of these thoughts started hindering my ability to progress at all.

I finally came to the realization that trusting in the process is just as important as eating clean, working out and getting enough rest.  

A friend asked just yesterday:  “On a scale of 1-10 where are you in your fitness?”  I can soundly say I’m sitting at 7, I’m above average in both my clean eating and nutritional disciplines.  The interesting thing was the acknowledgement that I have no idea was levels 8, 9 and 10 are for me.  Not what someone else thinks my levels should be or are, but instead how do I define them.

Love that thought-provoking question and I’m working on identifying those levels.  Identifying them results in action.  Leaving them blank and unanswered leaves me right smack dab  where I am today. 

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