If there is anything to take from her article, it’s to focus on form first and not let your ego get in the way of smart training. Programming is important too. Instead of every day being a grind of 30 min+ workouts, you should be strength training and be ok with untimed workouts. Not everyone is looking to compete like Gillian. She needed a focus and she found it in olympic lifting meets. I think everyone will go through an evolution of training, but if you can establish a solid focus on form and strength training, everything else will fall into place.
You’ve probably heard of a bell curve. It’s a figure used to explain that the majority of a population are “average” while there are a few outliers at opposite ends of the spectrum. You can use a bell curve to describe various things: grades in a math class, height of a group of people, etc. You could also use a bell curve to describe tolerance. Let’s take the sun, for instance. The average person can tolerate a moderate amount of sunshine, while a few people can tolerate a great deal of sunlight (typically dark skinned people) and a few people can’t tolerate much sunlight at all (very fair skinned people). This makes sense, but what’s funny (actually, sad) is that when it comes to food and drink, people are generally more accepting of people at the EXTREME end of things. Allow me to explain.
And if you’re in a situation where you just don’t want to eat that birthday cake or dinner roll, maybe it’s better to lie and just say you’re celiac. You’re 70 year-old self will thank you.
In looking for a new house, one of the big criterion I was looking for was space for a home gym. Although I am a trainer at CrossFit KoP, there are days where it would just be easier to bang out a workout at home. Now that we have a great home with a spacious 1-car garage, my goal is to create a home gym with the ability to park the wife’s car in the garage.
The first thing I had to do was paint the garage. It came with the house unpainted, so I just got some Behr exterior semi-gloss white and got to work. It took just about 2.5 gallon cans to cover the whole garage (19’x10’x11′).
I had already bought a number of Rogue things: a Rogue barbell, Bella barbell, bumper plates, clips, and the rings. The rings offer more versatility than a pull up bar, so my priority was to get the rings up first. Researching different methods from people on the CrossFit forums revealed numerous options. (I tend to do a LOT of research). The best combination for me was to brace the rings through 2×8 pieces of wood that were lag bolted into the ceiling studs (joists). This method allowed me to distribute the load across multiple beams, making it safe and stable. See the video below to check out the full setup.
-stud finder (get one that finds the center of the stud, it will save you time – you get what you pay for, mine was $45 but way better than the $10 one I had originally)
-drill and drill bits (standard set includes a variety of diameters)
-socket wrench for lag screws
-saw (if cutting the wood for your needs)
-2×6 piece of wood. I got an 8ft. length and cut it to size
-washers and nuts – get the same size as your eye bolts (mine were 3/8ths of an inch in diameter). these will distribute the load across the wood better. Use washers on your lag
screws too. good idea is to get regular washers as well as “lock washers”
something that you don’t absolutely need but I did is to countersink holes in the wood so the nut and washer on top of the eye bolt was “in” the wood. For this you need special drill bits. Mine are “Ryobi forstner bits” from home depot.
There are a lot of great discussions on the CF forum, (mainpage) so check it out
and do some searching around. Google is your friend!
For those with a crawl space above your garage, here is a solution for that setup: