Specific Approach to Reach Your Goals

For the past 3 weeks, I have been working specifically with Laura twice a week to increase her upper strength and increase her speed. More specifically her main goal is to get 1 strict pull up. Laura is quite honestly one of those ideal clients. She shows up every time, is ready to work, and listens and implements what you tell her right away. It is every coaches dream!!

After assessing Laura, I knew right away that we had to hammer in a lot of scapular strength and stability work and isometric holds to get her to her ultimate goal. After only a couple weeks working on this, she is already so close to completing her first strict pull up!!

Here’s a look into what I have been incorporating in here training regimen:

I have broken up Laura’s pull up training cycle up into two days. On Tuesdays we work on scapular strength by incorporating DB external rotators and DB powell raises. We also work on supinated chin over bar holds and really focus on drawing those shoulder blades down and incorporating all the shoulder muscles in the exercise. We went from 5-10 seconds to 15-20 seconds this past Tuesday! On Thursdays we work on Negative pull ups and other upper body pressing and pulling movements. She has increased her negative pull ups from week 1 of going at a 6 count to last week being able to do a weighted negative pull up with a 10# DB strapped on for 8 count.



At the rate she is going I see her not only getting 1 strict pull up but multiples in just a few more short weeks.


Do you have a specific goal in mind? Whether its a gymnastic movement such as a strict pull up or a muscle up or looking to improve your barbell technique?

I currently have 2 openings for personal training to help you work to reach your specific goals. Stop wishing and start doing something about your goals if your current path isn’t working. All training can be done at Crossfit Central Burnet so we can play with all the toys =)



Get Results NOW!!

How many of you were attracted to that phrase above?

Our society has turned so much into the NOW world…. we want INSTANT results, access NOW, lose 15 pounds TODAY, double your income TOMORROW. All those words are about instant gratification.

I was reading Spartan Up by Joe De Sena yesterday and came across this study he talks about constantly called The Marshmallow Test.  This study was conducted at Stanford in the 1970s and involved children having the choice to have one reward, eat one marshmallow now, or wait alone up to 20 minutes and receive a larger reward, two marshmallows. Watch this short clip and you can see the struggle in their faces:

How many of you have that same struggle and pain on your face when you look at some foods that you know are not good for you but you want to devour anyway? You may go so far as even smelling that piece of cake or pie.

This test was all about Delayed Gratification. The researchers found that the children who were able to wait and receive the larger reward were far more successful than the children who didn’t wait. Those children that waited had higher SAT scores and lower body mass index (BMI) 30 years later.

Now I know these are just children but I see a direct correlation to society today. Everybody is looking for the IMMEDIATE GRATIFICATION! No one is willing to delay gratification for a bigger reward! People tend to choose instant pleasure over long-term benefits because they like instant gratification.

How many of you plan to start your diet on Monday but that Monday never comes? How many say they are going to put “X” in their savings account from their paycheck but that never happens?

We have to become aware of what we are doing and make action steps to get rid of this mindset. You have to do what it takes every single day to get to that goal no matter if you “feel” like it or not. Your WHY has to be bigger, it can’t be placed on our emotions and feelings if we reach our goal or not. Willpower is just like a muscle. You must strengthen it with practice and always looking to improve.

I hear people complain all the time that they are not losing weight or seeing improvements in the gym. Before you complain, you need to take a long, hard look in the mirror and ask yourself if you are truly giving 100% effort towards your goal.

So next time you find yourself face to face with a marshmallow, cookie, pie, think back to this and delay your gratification in light of a nice big reward coming to you in the end.