What does it take to “be strong”? Is it something you’re just born with? When I first started CrossFitting, I could deadlift 175 lbs five times (I didn’t even know my one rep max or personal record). Now, 3 years later, I’m closing in on 400 pounds. Is that strong? For me… absolutely… And is it important? Well, without it, there is a gaping hole in your fitness, one that can’t be filled any way other than lifting heavy.
1. Show Up. Strength days are NOT days to skip (even though they might not really feel like a workout)!
2. Be consistent. Although I haven’t made it the focus of my training, I don’t think 2 weeks has ever gone by without a strength workout.
3. Don’t be in a hurry. The progression from an immature to mature squat is 3-5 years… Strength does not usually come quickly.
4. Lots of variety. Strength days, CrossFit days, gymnastic days, metcon days. With variety like this, my improvements in strength have been slower than they could have been had I specifically focused on it. However, variety for me means that it stays fun… and Fun = Variety = Showing Up = Consistency.
Now I’m no strongman, or world record holder, nor do I have any “secrets” that got me where I am, however, when I look my steady improvements, there are a few things I’ve done that have contributed to my steady progress that I’d like to share with you. As you’re reading, start thinking about your strength work and how you got where you are, or plan to improve going forward. Then share with us in comments.
I know January 1st is just an arbitrary number that we use to mark the turning of a little blue marble in the vast expanse of space, but heck, it’s our arbitrary number and our marble — what better time and place to get excited again about what is possible?
How do you resolve to do something and succeed? Stop trying to fix what you think went wrong! Really put last year to bed. You did what you did and didn’t do what you didn’t. Let it all stay where it belongs — yesterday. Actually create something brand new that has NOTHING to do with reliving old promises. How about creating this year as your year of health and adventure? Use something like that as a compass for the whole year. Now you have a manifesto to make all your choices by! Every time you find you’ve forgotten to live by it, just put it back in place and start fulfilling on it again. No failure, just ebb and flow!
“The glam IS the grind.” When you dream about something… really get a good picture of what you’d like it to look like in the future… does your dream include the hard work it’s going to take to get there? Mine sure doesn’t. It’s a trick… you get this great picture of your dream home, family, and life… makin’ $500k, a celebrity trainer, living in a mansion, married to a trophy wife or husband, perfect kids, homes all over the world, multiple cars… the GLAM. Then you wake up from your dream (or was that your resolution) and slamo – you’re right back in your life… the GRIND.
Here’s the reality – the Glam IS the Grind. While the glam is certainly possible… you’re not going to get it without the grind of every-day life. Ask any successful person who’s already there. Unless they won the lottery, they’ll tell you it was a LOT of hard work, day in and day out.
It’s no different with your conditioning and fitness. You don’t get a six-pack, 5% bodyfat and great shoulders without a heck of a lot of work. Get used to it… you don’t like where you are, you’d better start lovin’ the GRIND, that is, if you want any shot at the GLAM.
CrossFit is not some fitness gimmick being sold on TV where we are trying to get you to buy some dumb DVD’s that make false promises. CrossFit is not some fitness session being offered at some Globo Gym(LA Fitness, 24 Hour,etc.) like Zumba, Pilates, Spinning, Extreme Core, etc..
CrossFit is the best Strength & Conditioning program on the planet by far. There is nothing that comes close. And now it is becoming a huge sport and worldwide competition. The video above by Reebok, is recognizing the CrossFit Open that will be next month. Who’s ready to compete against the world?
Have you ever noticed HOW you’re thinking when you are happiest? Chances are, you were focused in thought, zeroing in on one thing… like sex, cooking… or a workout. And if this is the case for you, you’re not alone. As it turns out, researchers have found that people are happiest when their minds are not wandering… they are single-minded, focused on one thing and one thing only (When the Mind Wanders, Happiness Also Strays from the NY Times).
What about this as it relates to CrossFit? I find that the harder and more skill based the workout, the more mental focus and energy it requires, and the happier I am as a result. I remember being bored, and completely unsatisfied with workouts back in my Globo Gym(Bally’s, 24 Hr Fitness)days… doing 3 sets of 10 for chest, shoulders and tris and then hitting the treadmill while watching TV. Talking about mundane, boring, and needing my mind to wander just to keep it interesting. Do you remember having that sort of Globo Gym experience? For me, it’s no surprise that CrossFit, in spite of it’s challenge and difficulty, ultimately brings happiness. Just remember THAT during your next “Girl WOD”!
Keeping the chest and elbows up, and the knees out, enables efficient transfer of power from from the legs and hips into the wallball. The picture on the left is more efficient.
New Year’s Day: Now is the accepted time to make your regular annual good resolutions. Next week you can begin paving hell with them as usual.”
- Mark Twain
Resolutions by themselves are nothing more than good intentions… bricks along the path to hell. Is that really what you want? Really? If so, there’s nothin’ else to do… feel great about the New Year… and your resolutions… and your enthusiasm will last you at least a good 2-3 weeks. Resolutions (good intentions) are the fuel for Globo Gyms(24hr, LA Fitness,etc.)… and left to stand alone, always fail in creating lasting change.
On the flip side, if you’re ready to really get down to business, your’e ready to put your money where your mouth is, walk the talk, and you actually are ready to generate lasting change, then you need to put some teeth into your resolutions. WARNING: This is HARD. It’s a pain in the ass. It’s uncomfortable. It means doing things you don’t FEEL like doing. And if/when you’re experiencing those things… you know you’re on the right track. So…
1. What action(s) are you willing to commit to every week for the next 3 months?
2. What positive habit are you willing to commit to doing every day for the next 21 days?
3. What are you going to do for yourself if you’re a success? AND… What are you willing to commit to doing if you fail? THIS is the critical piece. The accountability… if it’s not painful enough, it probably won’t work.
Our coaching staff is committed to helping you with this process!
PS-The “Body Transformation Challenge” coming up, is a great way to help with this!
