As we close out the first half of the year, we are going to be transitioning from our 2x5 rep structure that we have been working on into the 5/3/1 protocol from Jim Wendler. We will have 4 strength days that will rotate from week to week and be coupled up with primarily body weight movements as accessory work. While we are going to move our primary lifts with the 5/3/1, the focus on body weight movements will aid in building lean muscle mass rather than bulking or massing.
In our conditioning classes, we are going to be switching things up again! We will be taking some time to work on various body weight movements instead of just pull-ups. We will be including push-ups and sit-ups as well. Our skill work will also be changing, swapping our single-leg deadlifts for kickstand deadlifts. This will still allow us to focus on single-leg strengthening, while mitigating some of the balance issues we see with a standard single-leg deadlift.
Member of the Month: Tim Crawford
1) What has made working out a priority for you, sometimes even resulting in those early 5am workouts on days that you're busy?
Working out is important to me because I am looking to improve my overall health. Nothing fancy - I just want to live a longer, healthier life. I believe training will help get me get closer to that goal. On some days, 5am is the only time I can make it to the gym. From day one at BellHaus, I haven’t let my schedule get in the way. Making the gym a habit has worked for me.
2) What movement is your favorite when it shows up in workouts? Least favorite
A simple kettlebell press is my favorite. The quote about lifting heavy things over head is true. Bear crawls are the worst!
3) Without a doubt the musical stylings of Shakira can move anyones hips? What other types of music or artists do you enjoy listening to while working out?
I enjoy Pantera or Chevelle while working out.
4) What is it that keeps you coming back in for more?
Having my friends join me, and the relationships built with other members at the gym, motivate me to continue. I look forward to every workout. Most folks at the gym are genuinely interested in each other’s progress, and I really like the environment. If I do try to cancel or make an excuse, I have the coaches and members at BellHaus, my friends, coworkers, and family to keep me accountable. I’m surrounded! I also feel an overwhelming sense of pride and accomplishment after lifting a new personal best.
5) What benefits have you noticed from strength training?
I've suffered with chronic lower back pain and weakness for years. Every doctor and physical therapist I saw said the same thing – the only thing wrong with my back was that I was too weak. I’ve missed out on so much due to my back hurting. I finally had enough and sought out strength training.
When I attended my first classes, I was sure to warn Coach Matt about my pain and that I would have to “take it easy.” I’m pretty sure I remember him laughing that off and telling me I was stronger than I thought. He was right! The movements I’ve learned and still practice at BellHaus strengthen my body and keep it strong. I am very happy that I no longer have any back pain. Becoming stronger than my pain has truly changed my life. I’ve also noticed an improvement in my mental clarity and focus, as well as balance. I believe this is due to the concentration that strength training requires.
6) This summer, you and your 12 year old daughter have started working out together. How'd that come about and how has it been going so far?
My daughter, Kara, had been increasingly curious about the gym as I continued to come home and brag about how my numbers were going up or what I saw others accomplish after any given workout. I bought her a small kettlebell so that she could learn some of the movements I practice at home. She was so curious about what I was doing. I was secretly and patiently waiting and hoping this curiosity would lead to her waning to join me at the gym. She eventually brought it up and after talking it over with Coach Matt, she joined for the summer. She has really enjoyed it. Her fundamentals class with Coach Lauren was amazing. The other members I’ve talked to have been so supportive of our decision to bring her as well as Kara’s efforts to become stronger. Kara’s confidence and self-esteem is through the roof!
BHF Goals: Congratulations, James!
For the last few months, James has been training with a very specific goal in mind: completing The Murph Challenge in less than an hour. A Memorial Day tradition for many, this workout pays tribute to LT. Michael P. Murphy and includes:
We're proud to say that James crushed his goal, completing the workout in 54:45. He is proof that hard work and dedication pay off!
BHF Summer Vacation
BellHaus Fitness will be on Summer Vacation June 27th - 29th. The gym will be closed on June 27th and 28th, and we will be hosting an open gym on Saturday, June 29th from 8-10am (no classes). If you have any questions about workouts that week, please talk to one of your coaches, and they will help provide a plan!