Coaches Heidi and Leslie win gold and set new American Master records at the 2018 American Masters Open Olympic Weightlifting Championship in November 2018.
I have been writing this daily blog ever since I opened the gym in July 2014. Back then I started a routine of writing a Technique Tuesday blog. I foolishly thought people were like me and they wanted to know the finer technique details of some of the movements we practice like powerlifing, Olympic Weightlifting, rowing, jumping rope, running, rope climbing, etc. I have since learned no one cares about those things, but they do care about a story. A year ago this month I changed Technique Tuesday to Transformation Tuesday and this was my first post. Nothing makes a Coach happier than a client who is compliant, happy, motivated and driven. Heidi has those qualities and more. I started Coaching Heidi nearly 6 years ago. She started CrossFit after "finishing" her P90X videos at home. She had been an athlete in college (she was a coxswain for the University of Rochester crew team) and now found herself in need of some help after 2 difficult "advanced" age pregnancies. Heidi got to work. She attended classes regularly and started working on her nutrition via the Whole 30 program. In fact she is quoted in the Whole 30 program book, "It Starts with Food." She dove in and focused on eating high quality meats, vegetables, nuts & seeds, little starch and little sugar. When I opened True Spirit in 2014 she joined me and brought the same enthusiasm and positive work ethic to my gym. Eventually she joined our Coaching team and brings her eye for movement and great coaching skills to our classes. After a few years she noticed her weight loss had stalled. I suggested she try counting her macros and follow the Renaissance Periodization (RP). We decided to make the Fall 2017 Nutrition challenge a RP so she would have some company. She WON our RP challenge and has been steadily losing weight ever since. Since I have known her Heidi has easily lost over 50 pounds. Once Heidi became our regular coach for our 9 AM and Noon classes she knew that she needed a workout partner and regular routine. Most people have no idea how hard it is for a Coach to actually make it to class. Most of us end up coaching the classes we attended, and are forced to fit in our workouts in between classes. I like to workout with our coaches as much as possible so it was a no brainer when Heidi asked me to workout with her at 10am four days a week. As is the case for many CrossFitters, we all eventually want to specialize a bit more in some sport to which we have been exposed. For Heidi, like me, it's Olympic Weightlifting. We have been training partners for well over a year and last year Heidi competed in the 2018 American Masters Open Championship where she not only won her age and weight class she set new American records. Not bad for her first meet! I can tell you that Heidi is successful because she has an indomitable spirit and knows that in order to get the results she wants she has to have daily discipline. She has to evaluate her choices and ensures that the majority of them align with her goals. She will be the first to tell you that weight lose it not easy, but it can be done. You need to be patient and create momentum every day. Next time you think you just can't do this, talk to Heidi. She'll tell you exactly how it's done:-)
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Brian has an outstanding squat! Myth: Squatting below parallel is bad for your knees.I have this pet peeve. It's when one of you post some fantastic image of you doing something amazing in our gym and your Facebook friends tell you how unsafe it is. Oh really? I'm so glad people outside the gym have such a grasp of human movement and the science of strength and conditioning. You know what I'm talking about, "Deadlifts are bad for your back," and my all time favorite, "Squats are bad for your knees." I always want to ask these Facebook experts how to pick up something heavy and how to get off the toilet. Taking a crap is a squat exercise. We are born with the natural ability to squat below parallel. Our natural range of motion is to squat below parallel. Squatting below parallel is only bad for your knees if you do it wrong! Check out the image below and then watch the video from Barbell Logic on the safety and efficacy of squats. Steve, Sgt. Rast enlisted in the Marine Corps in 1997. Being a glutton for punishment (which may explain why he does CrossFit), Steve also attended Officer Candidate School in 1998 and 2000 while he was attending college. However, he realized Enlisted Marines have more fun and opted to stay in those ranks.
He served in the active reserves at Fort Lewis, Washington and Yakima, Washington. Still seeking a more adventurous time in service, Rast earned the elite Marine Corps Force Reconnaissance Title (after failing once at Amphibious Reconnaissance School) and joined B Co. in Billings, Montana. As a Recon Marine Rast trained to be swift, silent and deadly. Today we honor Sgt. Rast with Rast's Rage Complete as many rounds and reps as possible in 32:10 mins to honor his Recon MOS 0321 3 - Rope Climbs to honor the month he enlisted 25 - Sit-ups to honor the date he enlisted 9 - Clapping push-ups to honor the year he enlisted 7 - Power Cleans 155/105# to honor the year he enlisted Every 7 Minutes 100m Sandbag Sprint 80/60# to honor his time in service. |
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