Pull-ups 3xME
Tabata - Hollow Hold Tabata - Arch Hold 3 Rounds 30 Jumping Squats 30 Ring Rows 30 Knees to Chest I recently finished a clean cycle, and you know I'm not talking about household chores. I got to the peak of my cycle, hit my max, and sat down to assess my new ceiling. This is a pretty routine process for me and I realize it is an important part of my training.
See, I am constantly assessing my training - all facets of it, not just my lifting cycles - and asking these two questions:
1. What is my biggest weakness? It's really easy to know what you're good at, but if you aren't careful it is easier to not know what you're weak in. Why? Because often we just overlook our weaknesses and do not force ourselves to work at what does not come easy to us. We also generally lack interest in things that we aren't great at. So we don't care about improving. However, your weaknesses can actually debilitate your strengths. If you love power cleans but you never give time to deadlifts and front squats you are going to plateau quickly. Power cleans can only get so far without the other big lifts aiding them along. Being able to identify where you are weak is also a general concept. Not just the realization that you suck at sprints or push-ups or box jumps. It is understanding why they aren't your forte. Do you lack speed? Power? Cardiovascular capacity? Balance? Once you pin down the underlying issue in the movement you can program in other complimentary movements that will help build a firm base for your progress. We don't want to fall into the rut of doing the same things all the time because we believe practice makes perfect. We want to pursue complimentary movements that will help propel our weaknesses forward. In the example of sprints - try doing some Tabatas of jump rope or some explosive power cleans. These will aid you in increasing power. We're always looking for balance and this is no less true in the things we struggle with. 2. Am I addressing my weaknesses? Now that I can spot the weaknesses and, perhaps, I've already identified solutions. I have to ask, "is my training already addressing this weakness? Or am I totally overlooking it?" This is a tough question to deal with because you first must be committed to your program, but you also must be flexible to attain growth. Our journeys are not a straight line and we cannot always perceive the difficulties we may encounter in any given training cycle. Therefore we must be willing to let go of a plan when it is no longer serving its purpose - which is to make you better. Take an honest look, continuing with the sprint example. If you've determined it's a weakness and have figured out ways to improve; you now have to reconcile if those ways are already in your programming. Unfortunately they most likely are not, that is part of why it is a weakness (seems a little obvious right?). If you come to the conclusion that your current program will not help you strengthen in this area, then it is time to consider different programming. If you continue with the same program know that you will be continuing to feed what is already strong and starve what is already weak. Instead of becoming a more balanced athlete you will become a specialized athlete - good at this and not at that. So find yourself better programming. After I've taken the time to be honest with myself and my training I can sit back down and establish a new path to my goals. My goals don't have to change, although you may find they get modified along the way. This is because as you uncover your weaknesses you will, hopefully, be ambitious about strengthening them to be more well-rounded. Which means you will be putting effort into things you didn't foresee. However, it doesn't mean you abandon what you were working on. Which brings me back to my cleans. What I realized was that I need to develop more posterior strength - specifically hamstring and glute strength. This is what I need to be able to transition between my first and second pull so I can bust through the ceiling I'm hitting in my cleans. To accomplish this I'm going to need to do more squatting and get a better dose of deadlifts into my rotation. In the mean time, because of the nature of my workout cycle, I will have to slim back on my clean work. Let's be honest, I am not a paid athlete so I don't have hours on end all week to be working out. So, I will kindly set my first love to the side and work on some complimentary moves so I can return to my cleans stronger and with more power. And though this path doesn't excite me, I know it is what my programming needs to get me where I want to be. So I'll take this bend in the road and keep moving forward. If you find yourself struggling with how to overcome a weakness in your game, let's chat. I love coming up with ways to stretch athletes and strengthen their base!! Time Trial: 1-mile as fast as possible
For Quality, 5 Rounds 5 Strict Toes to Bar 10 Deficit Push-ups, 4" 50 Double Unders When I began my fitness journey I was so afraid. I wasn't afraid of working out. I wasn't afraid of being unable to do a push-up. I was afraid of going to a garage gym. It wasn't that I was personally unhappy with my fitness, as I was obviously aware that I needed to workout and grow. I knew where I was personally and was taking steps to get better. I was afraid of the other people that would be at a garage gym, no doubt they'd be judging me. Even more than that, I was afraid of the trainer!
In my mind I had lifted these people up on a pedestal, telling myself they would look down on me for my poor fitness level. I created ideas in my mind about how I would be an outcast because they would all be so far beyond my level. That I would be separated and feel like I didn't belong. Lies. All of them. Lies. When I was literally forced to go to the garage gym all these lies were dispelled in a matter of moments. That is not an exaggeration to convince you, it is the truth. The people were just everyday, normal people. They needed fitness just as much as I did. Some of them were skinny, some average, some overweight. Some of them looked strong, some looked puny. They were all in different places and were hanging out together, enjoying each other's company actually, for the purpose of pursuing their personal fitness. I thought fitness was a prescribed level. Like, "you are fit when..." I did not think of fitness as a journey toward wellness. Not only did I immediately recognize this misconception of the people, but also of the trainer. Everybody called the trainer "Coach" or more often just "Quinn." I was surprised he was actually an older guy. He looked healthy and strong, but not like the well sculpted, intimidating figure I had imagined in my mind's eye! He was just a guy, who had equipment in his garage and a passion for seeing people live a healthy life. He wasn't looking for the fastest runner or the strongest lifter that he could use to propel himself to the next level of coaching. He was simply looking for average people, leading average lives, who desired to live well. When we create these images in our mind, maybe some based on legitimate experiences others on pure conjecture, they thwart our willingness to step out and try something new. Something we need. Something we want. Something that is good for us. We allow these ideas to prevent us from moving forward. Admit it, because everyone's got a preconceived notion of what they're getting themselves into coming to the garage. I have heard enough people say they were nervous, worried, or flat out scared about coming to know this is true - aside from my own personal experience. Here's what you only hear if you know someone who's done it (which, if you're still sidelined with concern, you likely don't know someone who's already taken the leap). You know the before, but here is the after. After I went I was amazed at the personal care I was shown - both by the trainer and the athletes (because that's what everyone was considered by Quinn). I was surprised by how people were all there at different levels of fitness and pursuing different goals for fitness. Everyone cared about different things. Some people really wanted to be stronger, others wanted to lose weight, others wanted to just be healthy for their grandchildren. I was also surprised that a trainer could take such a complex group of people and provide a single workout to unify them and achieve each of their goals. No joke. I loved it. It became family to me. The same is true at Frank Fitness. Sure, I have a catchy gym name, a CrossFit background, and an epic picture of myself flipping a massive tire. But, guess what. I am really just an average girl who once had to be talked into walking into a garage gym. And guess what else. It was totally worth it! You can expect the exact same experience I had at Quinn's when you muster up the courage to come here. The garage is for anyone pursuing fitness, no matter where they are in their journey! So get rid of your preconceived notions for just a moment and come give it a shot, you won't regret it! Clean & Press
warm-up, 5x3 For Time: 200 Jump Rope Singles 150 Mountain Climbers 100 Kettlebell Swings 90 Jump Rope Singles 80 Mountain Climbers 70 Kettlebell Swings 60 Jump Rope Singles 50 Mountain Climbers 40 Kettlebell Swings 30 Jump Rope Singles 20 Mountain Climbers 10 Kettlebell Swings Sometimes I feel so silly talking to people. Any time they thank me for working with them or what have you, I always respond, "my pleasure." I have racked my brain for a different response because I feel like they just bought a Chick-Fil-A deluxe sandwich meal with lemonade from me when I say it! I feel like I should have on a red shirt and black khakis (wait, isn't the essence of khakis their color, or is it the material...??? I digress!). The fact is I haven't been able to come up with a different response because it is truly how I feel.
It is my pleasure to work with various types of athletes and help them achieve their goals. As much as training is about giving of my knowledge and expertise for you, I always feel that I reap just as much. I experience such joy from my work. I love helping people - whether it is weight loss, correcting poor movement patterns, achieving strength gains - it doesn't really matter to me. Truthfully, if it matters to you and impacts you then it matters to me. That's why facilitating the goals of your personal journey is so fulfilling to me. Not only that, sure it's great to be successful at your work (which for me is keeping you injury free and aiding your wellness), I get to know some pretty awesome and unique people. It's fun for me to get to know people and hear each of your stories. To experience the camaraderie of friends in the midst of a hard workout. To know that lives are changed by fitness because it strengthens you not just physically, but mentally, emotionally, and spiritually! So I've given up trying to find a different way to tell people I'm glad to work with them because it truly is my pleasure. All your commitment and drive makes me better. You inspire me and I really consider it my joy to be by your side, helping you navigate the journey of wellness! So, thank you for trusting and choosing me! |
AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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