week one: completed

It has been an incredible week, and yesterday I made some amazing advances with my lifts! I completed my first week of the starter program via Catalyst Athletics, with much to be happy about and a better understanding of where I am weak. I have been moving non-stop since Sunday and I am not as sore as I was expecting to be. I know it is not from a lack of pushing myself, as I did weights that I didn't think I could do and supplementing my program with other "work in progress" stuff. My shoulders and lats are probably the most sore, but even than I could go lift more without any hesitation. I feel that becoming strict with myself with stretching and mobility work everyday is a huge reason why I am feeling better than just ok.

Yesterday, the last set for week one was finding my single heavy (1RM) of the Snatch, the Clean & Jerk, and the Front Squat. Firstly, the Snatch is where I am weakest, actually any movement where I have the bar over my head and having to squat is a weak movement for me. I know that the very last time I did a Snatch was on September 16, 2013 and I could only do 55#. Now for those of you reading this that do not know what these movements are, a Snatch is where I lift a barbell from the ground to overhead as fast as I can while receiving it in a squatting position. This takes a lot of control and balance, and as you can imagine the heavier the weight the harder it becomes. Because we do more Power Snatches and Muscles Snatches in the WODs (no squatting), I never get enough practice with the movement. This is by far the most challenging and the hardest of movements but I know if I keep at it I will get better at it. Anyway, I managed to PR my Snatch exactly 16 months after doing it last time and got 65# and if felt really good. I didn't struggle to get the bar up or hold it in the bottom of a squat. I did try to do 70# and just couldn't get the squat to stick without dropping the bar.

My next movement was the Clean & Jerk. I have never done the Clean & Jerk until I started this program. In our WODs we only ever do the Power Clean & Jerk, and even this is a rarity. I didn't even know there was a difference between the two until I went through the videos on Catalyst Athletics. I had no idea how much I could Clean in general and I knew that the heaviest Split Jerk I have done in the past was 105#. Combining the two together was going to be interesting. Earlier in the week I did the program with 85# and last night I established my 1RM being 105#.  I feel that the Split Jerk can definitely go heavier but given that my Power Clean 1RM is only 115# and I couldn't even Clean that amount, I think it will take some time before I can get past this weight.

The last movement was the Front Squat. My last PR was in September of last year when I did 115#. And because I know I let the weight mess with my head, I worked up to 105# and than began adding weight without calculating how much was on the barbell. I kept adding the weight in increments of 10# so that I didn't waste time or tire myself out before reaching my true 1RM. In the end I ended up having a 35# PR at 150#. I honestly think I could have gone further but by this point my wrists and elbows were done and I didn't want to risk hurting myself. I am beside myself and incredibly proud of my accomplishments.

I am taking today and tomorrow off, giving my body a much needed break but still focusing on stretching and mobility work. I want to be prepared for next weeks program where the reps will go up and possibly some of the weight will too.

This photo was taken from Pinterest.

8 steps towards your resolution

The new year is fast approaching and I know many of you, as I do, create a resolution you are adamant on fulfilling but sadly rarely ever comes to fruition. Why is that? Well I am no expert but from past experiences I think it has a lot to do with having too high of an expectation on ourselves. Sure, it is a great idea to want to do better for ourselves, I wish everyone would. But if you haven't already begun baby steps and stuck to it, how do you expect to achieve such large goals? Granted, I know there are some of you out there that are super-human and get shit done! Kudos to you. But for the vast majority of us that is not the case. So here are 8 steps to start now towards a healthier and happier life, so you'll be successful with your new years resolution.

1. Think positive and have gratitude. Sure we all have something about ourselves we aren't happy with but getting down about it isn't going to help. Be thankful for what you have and for the things about yourself you do appreciate. Be positive that you'll overcome your dislikes. A positive mind has positive outcomes.
2. Sleep. Let's face it we don't get enough shut eye. While some of you may only need 4 to 6 hours of sleep, others may need 6 to 8 hours. Know what you need and respect your body enough to have it.
3. Drink water. I know many of you think you drink plenty, but the fact is most people don't drink enough water. Replace that third cup of coffee with a glass of water instead. Put down the soda can and have some water instead. Your body will thank you.
4. Develop healthy eating habits. I know not everyone wants to do the Paleo diet, I'm not fully on board either. But you have to admit you don't eat as healthy as you think you do. Add more fruits and vegetables to your daily diet. Cut back on the refine sugar (or do like I am and cut it completely out of your diet). Small changes here and there add up to big changes.
5. Be active. Ok, so now you're an adult and you've been busting your ass all day at work and all you want to do is go home, sit on your couch with a beer in hand, and veg out. I don't blame you, there are days that is all I want to do and I do it (minus the beer). But keeping a sedentary lifestyle will lead to a very unhappy golden years. Get up and do something. At the very least do 30 minutes a day of physical activity. 
6. Stretch/mobility. You know how flexible kids are in the way they move around? Well we lose that as we age, unless you're a super-human (or a gymnast). Regain some of that flexibility.
7. Do something you love. When you focus on an activity that makes you happy, your stress level drops. 
8. Laugh. Do this every day, it is so good for your mind, body, and soul.

This photo was taken from Pinterest.