GETTIN TOUGH

GETTIN TOUGH

Ever been in the gym and, for whatever reason, you decide to cut the number of reps you are supposed to do? Maybe you were in a "race" with someone in the class or another name on the board and you felt the need to do fewer reps so your final score is right by the other person or because you wanted to "win" the workout. Granted it pretty messed up but, in reality, who really cares? Does it hurt anyone? Not really. You don't win anything by winning the class workout. There are no prizes or fanfare or accolades. But what it does do is make it easier for you to do this EXACT same thing later. Even if you are just cutting the reps because you feel tired or you just want to get through the tough part, you are setting up a pattern. We are creatures of habit and it doesn't take long at all for our habits to form. We also will do everything to make our worlds more efficient, or easier. If cutting the reps makes the workout less difficult or uncomfortable then the tendency has begun that when things get tough, you will want to cut the reps to make it easier. Each time you do this, it gets one step closer to being your normal state of "looking for the easy way out". Again, you are in the gym so what's the big deal? The big deal is that this trait will translate into our regular lives. If you feel things getting tough and you find a cheat that works, then you will always look for the cheat instead of just getting to work the second things get rough. The gym is the easiest "hack" to make you a tougher person by giving you a challenge each time you are here. On the surface, there are the normal improvements in your health and fitness level, etc. But underneath that is the increase of toughness in your overall life. You get to add reps in the right direction, to make it easier to "embrace the suck" when it gets handed to you. To move away from having to look for the easy way out and being able to take what's happening and be alright as you hammer through it. We "are what we regularly do" and if this is the case then we need to REGULARLY and as often as possible BE the person with the actions we want. If you practice excellence and toughness, then no matter what the outcome of the races, you will be a more excellent and tough person. Every day you have the chance to be better, What's your choice today? :)

FEEL THE BURN!!!

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MORE IN THE TANK

MORE IN THE TANK

Have you ever heard of Relative Perceived Exertion? This is how hard you THINK you are working or exerting yourself. The keyword here is "relative". This is NOT a constant. Compare these: you come to the gym on a regular day after work, tired of dealing with people, knowing you have your kids at home waiting to play and you have 4 home projects lingering waiting to be done......and here you are at the gym ready to give it your all. Versus, you had a great night's sleep, you ate all good food and right in your macros, things have been going well at work/school, your relationships are awesome and the WOD is filled with things you love. How hard do you think you will be able to push in each of these days? They will be WAY different! On each of these, you can push to where you think you can't give anymore. At least to 95% total exertion! But are you really? Nope. Not even close! I'm not saying you aren't pushing hard. But I'm saying you can handle SO much more! The reality is that when we push, even on a "good" day, we are only around 70% total exertion. All those feelings of being dizzy, exhausted, "I can't do another rep", etc are just signals letting you know you "might" need to slow down to conserve your energy. Our bodies like to keep a reserve for true emergencies. It's like the low gas light in your car. It doesn't mean to stop. It means you need to start thinking about refueling. But like your car, you can KEEP GOING! And the way to get more out of this upper percentage of exertion is to be able to go one more step when you don't think you can. Anytime you get to this line, you will know that you will be ok and can push a step further. Eventually, you are pushing further and handling more than you EVER thought you could before! THIS is what all the champions out there have done. They have trained themselves to be able to handle more so that when they NEED to, they can get in there and be ok. You always have so much more in you than you think and this is in EVERYTHING in your life. But you can't be afraid to test those limits. So the next time you think you have reached the end, know that it's just your relative perceived exertion for that day, but it's not the end. You have more in you and you will be ok! Get in there and mix it up! How far are you going to get today?! :)

FEEL THE BURN!!!

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TENDER PALMS

TENDER PALMS

How many times have you torn your hands when you are doing any sort of gymnastics on the bar? If you are getting sweaty, chalk definitely helps BUT, that's not the answer. Many of you are missing the skill of holding onto the bar correctly. If you are hanging from your hand just anywhere or from your fingers, then you are asking for bad things to happen to your palms. The proper position for your hands is to have your first knuckles up on top and your thumb around the bar. The reason for that is that 1) your thumb around the bar will help lock your shoulder into a tighter and more solid position dring any swing movement and 2) with the knuckles up, you are changing the point of the pendulum from the palm on the bar to the wrist. If you ever get a blister or a tear on the palm of your hand, its because you are spinning the bar in the palm of your hand. In a pull-up, chest to bar pull up, toes to bar, and even ring muscle-ups, if the knuckles stay on top of the bar, then your movement will happen at the wrist and you just have a tight lock on the bar. The downside is when you do a big kipping swing and your hands start to slide down. If you don't adjust, dry them, chalk up, etc, then you will tear. Sure you should get grips to help protect your hands. In fact, I do everything I can to NOT touch the bar with bare hands (i hate to rip!). But even with grips, you need to get your knuckles on top of the bar. With grips, the technique would be to jump up and over grab the bar and then pull back on the grips. Your knuckles should still be up, but you will also lock your hand on the bar with the grips. This will allow you to get more reps, get a stronger pop and bigger kip, as well as protect your hands all at the same time. Now, if you don't have the strength to hang from the bar or do basic kipping swings without dropping your knuckles, then you should add some hanging time and kipping time to your warm-up so that you can increase the strength of your hands and your hang. Add some grips and some chalk to this and you will be getting all kinds of reps without any fear of tearing or leaving your palms on the bar after class! If you want to get better at this and any gymnastic bar work, book some time with one of your coaches! Let's get you flying!!:)

FEEL THE BURN!!!

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GET HERE!

GET HERE!

Your day was long. Work was tiring. The kids wore you out. You are sore from yesterday. You hurt your ankle. You only have an hour. It's hard for you to work out in the early morning or when it's dark. You can't workout tomorrow so why come in tonight. You still have homework to do. You have "something else" you have to do. We have all said these statements. And each of these types of statements has stopped us from coming to the gym. Sure there are times when you can't make it to the gym but how "real" are the reasons? The gym can seem to be a side luxury thing, but it's MUCH more than that. It is a place for YOU. It's your place for you to work on you, to relieve the stresses of the day from work, school, family, kids, etc, to settle your mind by allowing a flood of endorphins and dopamine into your body without having to just sit on the couch eating chocolate, to take out some frustrations or relieve some tensions. It's a time to shut your brain off for a bit and think about the right here and right now with each rep. Sure it's your place to make yourself look better, to feel better, to improve your fitness, and to train for that next event you have in life. That's just the surface. The benefits go much deeper! But you have to GET HERE to be able to have it work for you. There will be days, sometimes MANY days, where you don't want to come to the gym. You don't feel like you have it in you to work hard or push hard. Some days you "just won't be able to" but that doesn't mean you shouldn't come in. In fact, those are more than likely, the most important days you NEED the gym most. Don't worry about what the workout is. Don't worry if it's long, or a sprint or heavy, or complex. Don't worry if it's hot or cold. Don't add more things to your list. Just do ONE thing: drive here. There will be inner conversations and probably some close turns to head home, but if you get in your car and drive here then you made it! Don't think. Just drive. Once you get here, we will help you get through the workout. We will help you pick the right weight, the right movements, and the right intensity to help you get what YOU need. And somedays it will just be to move and breath deeply for a bit. But you need to get here! The next time you start talking to yourself about why you shouldn't go, just get in your car. We will take care of the rest! JUST GET HERE:)

FEEL THE BURN!!!

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PATIENCE

PATIENCE

They say patience is a virtue. I'm not sure WHY its a virtue but I do know that there are things you just can't rush. I know that if you want to get stronger, you need to put the time into getting stronger. It's not an instant thing. I know that weight loss takes time. This is why before and after pictures are so great because you can't tell the difference or see any change while you are doing it. I coach people on this "being patient" all the time in my job. And even though I know this and understand this....... I can be VERY impatient. I usually am mostly when it comes to doing projects. For example, I'm renovating my travel trailer. And I start off very meticulous on every stage of renovation but I realized I have about a 2-day window where, if I go longer than that in a row, I will start to rush things. It's like I see, or think I see, the end of the tunnel and I just put my head down and drive to the finish. This is NOT how I keep the level of workmanship up! I literally have to make myself stop so that I can hit a reset and get back to the patient and meticulous process. I am a very task-oriented person so it takes work for me to do this. If you ever feel yourself getting impatient with what you are doing, take a second and remember what the goal is: its to accomplish the task at hand. And unless it's a timed test or a competition, then you honestly have all the time in the world. You might want to lose weight faster but losing weight is about your health and its best that it's done correctly and safely. You might want that muscle up, but its best to ensure that you have all the strength and mobility needs before you just fling yourself into the sky hoping to land and risk blowing your shoulder out. Yes, you should have a goal time of when you want to finish the task by so that it keeps you moving forward, but time is NOT the goal. Completion is the goal! So whether patience is a virtue or not, it's needed so that you don't get frustrated, then sloppy, then careless, then unsafe, and then finally quit. You will get there. Know this. Just be patient:)

FEEL THE BURN!!!

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