This article on proper form and muscular engagement when mastering strict pull-ups is worth the read: Strict Pull-ups
There are also some short videos on progressions and supplemental work for you to tackle. Get on it!
See you at the box,
What does or doesn't go on in locker rooms and gyms has crashed into the news this week.
So OK, let's talk about gymtimidation, ladies, shall we? Yep, it's a thing. According to one survey of 500 men and women, women are twice as embarrassed about exercising as men, especially when they feel like other gym-goers are judging them.
What specifically are we women gymtimidated about?
-- 44 percent fear the weight room
-- 14 percent hate glances from males
-- Lots of women are afraid of appearing out of shape or being clueless around the weights. This ridiculous notion affects only 20 percent of men.
Let's fix this:
1. CrossFit BUILDS confidence: It's natural to feel a bit intimidated at first. But there is seriously nothing that builds confidence more than lifting heavier weights and seeing progress in your overall abilities. You can't get that from staying on the treadmill.
2. Trainers are there to help: You never need to worry about not knowing how to do something because you have a trainer at your service to explain movements and modifications in ways that allow you to succeed. Succeeding builds confidence. See No. 1.
3. Guys don't know everything: Yeah, they're more likely to have experience with weight lifting, which can be an intimidating skill. But I haven't seen anyone yet who doesn't need to work on their form, and they're probably more focused on that than they are on you.
4. Yes, people are going to look at you: This can be a rough one for women, who can feel very self-conscious when working out. Time to meet your inner rock star; she is totally in there. Turn it into motivation to get better and stronger and pretty soon they'll be watching in total awe.
5. You're out of shape: Acknowledged. That's what you're doing here. Duh. Next.
6. Strength in numbers: Unlike at a big-box gym, you are not going to be the only woman lifting weights at CrossFit Latrobe. It's very typical for half a class to be women. We are in this together. You can do it!
See you at the box, brave girl,
AMRAP 7: Burpees
... But research suggests that right now, October, is the least amount you'll weigh in 2016. From here on out, it's one holiday get-together after another and the pounds slowly accumulate.
It takes about five months to lose those holiday pounds, according to a recent study reported in Science Daily, with weights stabilizing from May to November before the cycle begins again.
So rather than wait till January to come to CrossFit Latrobe, now is probably the time to set some habits and strategies in place that might help you keep the weight off in the first place.
As the report states, you'd be better off making an October resolution than you would a New Year's resolution. It's a lot easier to avoid gaining it in the first place than it is to work it back off.
CrossFit has a strong nutritional element. Our website has some information to get you started. The CrossFit methodology of building fitness actually starts with a foundation of nutrition. Gymnastics, weightlifting and throwing, and sports builds on a proper diet.
October is a great time to start.
See you at the box,
_The only thing standing between you and your goal, is the bull-shit story you keep telling yourself as to why you can't achieve it!