Last 4 months; Oly Lifting, Powerlifting, Yoga, Crossfit... finding Balance
 |
| Everyone is on their own journey; thus, your reason is only valid for you!!! |
So where to start.... for most of you who has been following my blog, you probably notice that I had dropped off the face of the earth. Or it seemed like it. It's been almost 4 months since I last posted.
First I want to apologize to all my readers, followers for just up and stopping. After almost a year and a half of writing, I needed a break. I should had been a bit more kind and mention this ahead of time.
The good news is that I haven't stopped working out. I've been keeping active by trying different schedules, different workouts, different intensity, different types of lifting, trying new things. Above all, I've been trying to find a balance.
Let's face it, not all of us have a large amount of free time. I know many of you out there have to juggle work life, family time, and gym time. Some of us have supportive significant others that allow you to workout more than 3 times a week for hours. And some, not so lucky and you do your best.
My main goal is finding that perfect balance. The ability to increase my strength, mobility and endurance without inflecting injury to myself.
Some highlights on what I've been working on; again, a lot of these changes were the results from what I discovered during my first Crossfit Open (2014). All the weakness and areas where I needed to focus on, the steps I needed to address them. And like all things, results don't just happen over night. It takes time to build up both strength and mobility.
October 2014:
I had enrolled in a Crossfit Powerlifting Seminar (October 26th: 10 am to 2 pm); held at the Habit & Black Bar Crossfit. (Morniville, Alberta). Back Squats, Bench Press, and Deadlifts were the three lifts that we worked on. Any advice to improve on form and technique was most welcomed.
 |
| The Habit & Black Bar Crossfit (Mornville, Alberta); where the seminar was held |
 |
| Peter Clarke, personal trainer and teaching the Powerlifting Seminar |
I wasn't the only one that was setting PRs (Personal Records). So obviously, the advice was sound.
 |
| Me (right), working on my Deadlift at the Habit & Black Bar Crossfit facility |
 |
| Those who attended the Powerlifting seminar; October 26th, 2014 |
A bit of timing conundrum... I had heard about this seminar back in September from a Crossfit Coach, and registered for it then. Meanwhile, there was talk about a Strength club to start along with an Olympic lifting club at our box. This was played around with and discussed for many months (4 or more) with no decision on when it was gonna start. I was getting tired of waiting for it to happen and decided to seek out coaching from outside of our box.
Sure enough, after registering for the above seminar. Our box made a decision to start up the Strength club. Even though, I had registered for the above seminar; the class at Rock Jungle would run for a longer period. That class would run for 8 weeks (2 hours per session) and started the day before my Crossfit Powerlifting seminar. Oh Great!!
Let's just say that I did more lifting that weekend than I've done over two weeks! Boy, was I tired. But I really got a chance to focus on my techniques (that I had learned from Peter and as well as Artem for each of the lifts).
 |
| Artem (Coach); Strength Club classes |
Artem's (strength coach) class at Rock Jungle really allowed me to work on one of my biggest issues. The back squat; I had a bad tendency to lift my heals up when pushing up from the bottom. It wasn't until Artem, who broke down my squat to determine what the root cause was. His first task was to have me drop my lifting weight of 200+ lbs to a mere 45 lbs. Then after I have lifted a few reps at this weight, it was determined that I was shifting all my weight to the balls of my feet and pushing off with my toes; instead of keeping my heals down. He slowed my lifts down had me focus on keeping the weight mid-foot and my heals down. Because of the change, I used more of my hamstrings than when I was doing it incorrectly; which I was using more quads. I still find that I have to keep telling myself to slow down the lifts, and keep the weight mid-foot; heal down.. but practice will make this perfect.
Like my real life job; I'm a problem solver. Given an issue(s), I have to analyze, identify the issue, and come up with options. In the end;execute the solution, which usually resolves the problem.
I've applied this same method to what I had identified from doing the Crossfit Open (2014). In order to improve; I have to seek out information from a solid source. In my case; coaches and experts in the field that I'm trying to excel in.
One of the golden rule that I've learned is that it's important to get your technique and form down correctly. That is the hardest thing to conquer. Adding additional weight will be the easier part. We can always grow stronger. You won't if you injure yourself because of bad form.
November 2014:
I continued playing with my gym schedule, adding or removing the number of times I would attend my Crossfit, Powerlifting (Strength building), and Yoga. To ensure that I would work on my mobility, I enrolled in a yoga class that focused on Hip Mobility. This started back in September and ran thru to December. I know there is yoga at our gym; but my schedule just never worked with what was offered.
All work and no play, makes me a dull boy!! Solution: Run away to someplace warm..
 |
| Vacation in Mexico; running away from the Snow |
My timing couldn't come at a better time; we ran away just before our first heavy snow fall hit and enjoyed some time basking in the sun. Hey, it's not all about building strength and Crossfit. I needed my downtime!!
While at the resort, I did what every other dedicate gym rat would do.. I checked out the gym. However, my use of it was less that I had originally planned.
Coming back after a week away was hard, harder when I hit the box and tried to resume my regular training/activities. My endurance had dropped down to a speed of a turtle. Ack!! I'm sure all that eating and drinking didn't help. But we did walked a lot... (that was my contribution to staying active)! :p
December 2014:
This was a busy month; so many things planned on top of the normal chaos that this month brings.
I liked my first Powerlifting seminar with Peter Clarke so much, that I decided to take another one with him coaching. I also invited a whole bunch of my friends, including my gym buddy/partner-in-crime (Leanne).
This time (December 14; Noon to 4 PM), the Custom Fit Powerlifting Seminar was based out of the gym he's trains out of in Edmonton.
It's called Custom Fit.
There were a lot of lifters from different back ground. Average people, former body builders, crossfitters, personal trainers/coaches, powerlifters, all sorts. Everyone was positive and we all had the same goal: to get better/stronger at lifting.You meet people of similar interest. One of the many people I had met who was attending this seminar is the ambassador/co-chair for 100% RAW Powerlifting Canada: Renae Witzaney.
I was curious about what 100% RAW Powerlifting was about. Renae shared aspects and what they were about. I was very intrigued and felt the support of this community. More so from the follow-ups and being included to the community pages. There were also mention of upcoming meets locally and a few in Calgary. There were people at this seminar that had and continue to compete with 100% RAW, including Deb Ellard; one of Peter's client. It was nice to hear from a participant on her journey.So, no matter who you are; how young or old, men or women and if you would like to see what you can do for lifting. Enter a friendly competition. Or if you want to watch a meet; check out the website for dates and time. http://www.rawplcanada.com/ I'm very intrigue with this and will most likely be attending (to watch) the one on March 21st; Battle of the North.
The 8 week course for Rock Jungle strength club was coming to a close. Artem had mention a few weeks earlier that on our last class (December 20th); we would all be testing our 1 RM (Rep Max) for each of the lifts: Bench Press, Back Squats and Deadlifts. He also asked if it was okay to video tape our movements. Yes, there is a video on YouTube that has me performing my 1 RM, along with the rest of the class. (I'll check to make sure it's available to be shared and will post a link later).
Here's my 1 RM results:
Bench Press @ 195 lbs (a new PR)
Back Squat @ 265 lbs (using newly taught method - TIED my old PR)
Deadlifts @ 305 lbs
As much as I had wanted to hit a PR on Deadlifts, I only managed to hit 305 lbs. Its a far cry from my previous 1 RM. Artem was worried as I was rounding my back and for safety reason, it was best to call it at the weight I had lifted. There will be more PR's in the future, I'm sure!
Oh Christmas time, how I love shopping for gifts. I know for my wife; it just got easier for her. I'm blessed by the fact that she fully supports my attempt to be healthy, stronger and well, happier overall. Here's some goodies that she got me. She also got me some Crossfit socks and other sport related items.
 |
| Christmas gifts from my wife |
Like most people during this time, we tend to travel and visit family. For me, it was my de-load week. However, I'm sure for most of us who ate more meat (turkey, ham), stuffing, trimmings, and alcohol.. we got this for Christmas...
 |
| How most of us felt after our Christmas break! |
January 2015:
Beginning of the year; usually starts with New Year resolutions. I didn't have any, well nothing that I had started specifically because it was beginning of the year. I had set out last year (2014) on improving myself, working on areas that I was already identified.
One of those areas was Olympic lifting. I found that during our Crossfit classes; I would never be able to perform these movement correctly. It was mainly due to a lack of Olympic lifts during the classes that I had attended. Sometimes it would be months before I would see an "oly" style lifts. It's really hard to improve on something when it doesn't come up often.
Like anything, you would have to put in that extra time. But if you didn't have the technique or form down; it would be almost pointless to do the extra work.
And since there was still no decision to run an Olympic Lifting club at the gym; a few of us decided to reach out to people who knew about this particular lifting.
 |
| Specialized in Olympic Lifting - FARMSTRONG |
We originally had talked about this back in November, researched and talked to different folks. We decided not to start up training in December, as that month was hectic enough.
We reached out to Farmstrong and booked some private group training. Our current coach, Evan Taylor was aware that we had a Crossfit background. He has no problems with that and informed me there are many people from different Crossfit (boxes) around the city who goes to them for the same thing we were looking for. We also informed him that one of the people in our group didn't have Crossfit. He said, it was no problem as anyone can learn these movements. Those movements/lifts are:
Snatch, Clean, and Clean & Jerk
The classes are structured in 75 minutes sessions. Warm-up are same each time we start, this is applicable to anyone that is starting to those who are part of the Olympic lifting team. Next are drills that you work on, and then to the actual lifts (where everything you had learn prior are put together).
Our first session was the Snatch. Its probably one of the most complex and technique lifts out there.
I was surprised to feel so exhausted after our first session. I think the last time I felt so tired was after a Hero WOD. I have new found respect for the Olympic lifters. They make it look so easy, yet it's a very complex lift.
I can definitely say that after a few sessions, I am more confident in my Olympic lifts than I was before.
The training is not very expensive if you opt to get a few people and go as a group like we did. The pricing per person is reduced as there is more people
For more information, check out their webpage: http://www.farmstrong.ca If you like, feel free to flag me down when I'm at Rock Jungle for my opinion of them.
Now, I know that things had changed this year when Rock Jungle switch to Beyond the Whiteboard for programming (Fall of 2014). The programming has been easier to pick out as there a wealth of skills and WODs that you can build from; which results in a quicker response to the request/demands of their clients.
I'm sure, I wasn't the only one who had voiced my opinions regarding Olympic lifting (lack of). But I am glad that they had responded with more this year.
Celebrating Rock Jungle (3rd year anniversary - January 17th, 2015) Gala
Rock Jungle has been open for 3 years now. They decided to put on a gala for everyone. This included the climbers, Yoga, and the Crossfitters. Rock Jungle Fitness (West end) is Alberta's Largest Indoor Climbing gym, and the ONLY Rock Climbing, Fitness, Yoga and Crossfit Facily in Canada. Nice to be part of this group of people. And more recently; they open a downtown location; Rock Jungle Crossfit.
 |
| Yes, that's Ticket #1. I support my box.. |
One of the requirement for the gala was formal attire. Once we were settle in at our table, it was nice to see everyone all dressed up. And some people cleaned up really, really well. To the point that we had trouble identifying who they were. Remember, when you are at the box (gym); most of the time you just in you shorts/sweats, hair up, zoned out or some were wearing their "kitten theme shirts"!!
 |
| Leanne (Gym Workout-Buddy) and I attending the RJ Gala |
 |
| Pretty awesome people @ Table #5 |
It was an amazing time, food was great, and a good time mingling with everyone. There was even a dance afterwards. Entertainment included door prizes, people being recognized for various things, and a very positive feel for the night One thing I do have to do is give a Shout Out to Vikki for organizing this.
 |
| Dan and Nicole; owners/coaches at Rock Jungle |
February 2015:
Mobility; a word that's been thrown around so much. One wonders what is the best way to address it. Stretching, static holds, movement... YOGA. Yup, that's what I've been focusing on most of my spare time. I have to thank Leanne for introducing this to me a few years ago (although, it did take her a year of nagging before I succumb to trying it. I've never looked back since).
 |
| Aurora Ballroom - (Yoga studio in Rock Jungle Fitness) Yoga Schedule |
For us, our personal life / work life / gym time schedule doesn't work well with the time that RJF Yoga schedule. So, we decided to go external. We have been attending YogaLife North Edmonton and practicing both Hot Yin and Hot Flow. Usually, the Hot Yin are done on the nights that we do Crossfit. Hot Flow are done on the nights that we don't do Crossfit. For me, I use the Hot Flow as an Active Recovery day. It's a good workout in itself, along with the heat (which makes it easier for the muscle to warm up). Just make sure you hydrate yourself the day before and the day of the Hot Yoga sessions.
 |
| www.yogalifestudios.ca |
One of the best thing I find about yoga, is that my hip are now more open. This is extremely helpful when performing squats (back, front, air) and any movements when you bend at the hip.
Here's a great article from Breaking Muscle that would support my position about yoga. For those who may not want to step into a yoga studio or want to practice this on their own.
http://breakingmuscle.com/yoga/increase-strength-by-integrating-yoga-10-essential-postures-for-strength-athletes
So what is Balance?
I think I may have found the balance I need at the moment, and things will most likely change as needed.
A typical week for me involves :
- TWO days of Crossfit classes, each followed by a Hot Yin (Yoga) class.
- TWO days of Hot Flow (Yoga) classes which act as my Active Recovery day.
- ONE day dedicated to lifting (Olympic, or Powerlifting) or Cardio; usually falls on a Saturday.
Which leaves me with two REST days (Friday and Sunday). I usually use this time to spend with the wife and or other obligations.
I do switch out a Yoga class if I'm gone to do some Private Group Olympic lifting training. My schedule fluctuate accordingly. I try to keep it simple, and not stress out over issues if I'm missing workouts.
One key thing I have learned is always " Listen to your body, and be mindful!"
As we get older, things that were easy before (mobility, recovery time) tend to fade a way. Be aware and adjust accordingly. I'm sure that thru exercise, it does slow down the process of getting old(er). If anything, it definitely makes you stronger & healthier.
Crossfit Open - 2015
Well, that time is coming up and I see a lot of fellow members training hard for this upcoming competition.
As for me, it's not in the cards for me this year. I still have a lot of areas that I need to work on and will focus on those. Which means, it won't be until 2016 before I consider competing in the Open. Now I know they announced a Scaled division; but i figured that it's the first year they have it out and with anything new; there's bound to be some minor kinks to be worked out.
For all those who are doing the Crossfit Open; I will be out there cheering you on!!!
Best of luck to everyone!!
Regular blogging will resume shortly... specifically on the days that I do Crossfit! Until then...
Thanks for reading!!
- Tony Quon
Comments
Post a Comment