After our members completed a 12 week strength program, we went after new 1RM PR’s (1 Rep Max Personal Records) for the following 6 lifts: Back Squat, Front Squat, Dead-Lift, Bench Press, Power Clean and Push Press.
The hard work paid off! On the first day of testing, 34 of 37 members hit at least 1 new PR. On the second day, 32 of 34 members hit at least 1 new PR. Many members reached new PR’s in all 6 lifts.
As the testing wound down, I uploaded a number of videos to our FaceBook page showing our members hitting a new max. Since we have a large number of female members, many of these videos are of them lifting heavy.
Even though I’ve seen nothing but positive comments regarding these videos, I feel compelled to comment on what some might be thinking:
People join a CrossFit gym for lots of reasons, but most women don’t join to get bulky and look like this:
The truth is, it’s very, very difficult for women to get large muscles.
What we can do is help you get stronger, leaner and better at whatever sport you enjoy, be it golf, tennis, running, swimming, hiking, biking, carrying all the grocery bags from the car to the house in one trip, or picking up and playing with your kids or grandkids!
One of the toughest jobs we have as coaches and trainers is to get our members (particularly women) to understand that the number on the scale isn’t a true indicator of overall health and fitness. What really matters is your body composition (ratio of lean muscle mass to body fat). If I told you I could help you lose 2 or 3 dress sizes without reducing your overall weight would you believe me? It happens all the time in CrossFit gyms all over the world.
Replacing body fat with muscle will benefit you in so many ways:
Looking at this picture should explain how you can lose inches but not necessarily weight. Muscle is denser and weighs more than body fat.
Also, the more muscle you have in relation to your overall weight will allow you to burn more calories.
The point of this is: If you’re a woman, lifting heavy as we do at CrossFit Lanier is going to make you stronger, fitter and help you look good naked, it’s not going to make you bulky!
Owning a CrossFit Box is rewarding in so many different ways. One I get to experience frequently is . . .
There’s never been a day I spent in the gym without hearing someone comment (brag, exclaim or shout) about accomplishing something they never believed they could do. Often, it’s not me they’re speaking to but I still hear and smile.
Many times, it’s seemingly small things like finishing one more round of a WOD before times runs out, swinging a heavier kettlebell than the last time or jumping a higher box than they ever thought they would, but I know better. Every time it happens, I see them stand a little taller, and smile a little bigger through the sweat and chalk.
Other times, it’s a really big thing, like getting a new PR (Personal Record) on a lift, linking together Kipping Pull-Ups or Double Unders for the first time or finally getting up that damned rope!
However, nothing demonstrates the power of CrossFit like putting your butt on the line and agreeing to join two, three or four of your fellow athletes to represent yourself and CFL at a CrossFit team competition. It doesn’t matter if it’s your first competition or your fifth, it’s still hella scary. (Ok, it might be worse if it’s your first, right Paul, Harrison, Adam, Elizabeth, Becca, Katherine, Nikki & Chelsea??)
When you agree to compete, you’re putting your training, skills and mental toughness out there for everyone to see. You’re telling your teammates, “I’m willing to suffer with you and will do my best not to let the team down”.
As an owner and trainer, seeing our CFL athletes take that next step, from athlete to competitor, is a real pleasure. It’s a great way to show yourself, the other members and the wider CrossFit community, that you are willing to risk it all to demonstrate the results of all that sweat, pain and most of all, commitment to your training, your team and your Box.
To the following CFL Athletes, (and two guests) I would like to say, “Well done and thanks for being such great athletes!”
|Tiffany Bryson||Rebecca Karcher||Kennedy O’Brian|
|Joseph Bryson||Harrison Groom||Tim Vickery|
|Jason Harper||Russ Karcher||Adam Buice|
|Gloria Silva||Katherine Jenkins||Chelsea Fernandez|
|Paul Virgilis||Mike Witt||Mike Snajkowski|
|Elizabeth Bradley||Miranda Osmolski||Nikki Brown|
. . .one person can make a difference.
. . . in the power of community, pick the one that moves you.
. . . the mind can rule the body, or ruin it.
. . . if you believe in yourself, you can make it happen.
. . . if you have friends and family who believe in you, you can accomplish anything.
. . . if you don’t believe in yourself and you’ve pushed everyone away . . .
. . .just because everyone else is doing it is a really shitty reason for you to do it too.
. . . we know the difference between right & wrong, some of us just ignore that little voice.
. . . it’s important to seek out those who inspire you.
. . . everyone has a path in their life, not one, but many. If you don’t like the one you’re on, pick another.