Strongman 101

The ever popular "steps to success" and "you can do it" articles and blogs have recently cast their shadow in the world of strength sports.  Many being written by so-called, or should I say, self-proclaimed athletes, who are no more athletes than I am a world famous chef.  Everyone, including myself, critiques the uneducated CrossFit coaches that pop up, but the "created by social media"...dare I use the word again...athlete, with their two cent opinions, are being embraced and praised.

So, I figure with one year and four months, and upward of a dozen comps experience, I have just about reached the level of all-knowing veteran. Yes, I am being sarcastic.  But even with my minimal experience, I know the life of a strength athlete is a lot tougher than the picture being painted.  On that note, here is my "life is tough, suck it up" version of a list for Strongman.

1.  Just Commit.
If you want to compete, pay the entry fee, and get to work.  A year and a half ago, I signed up for my first comp with zero knowledge or background in strongman, and did so simply because it looked like fun.  I had just enough time to get some basic "how to" on the different events, and run a yoke...twice.  It has been one tremendous journey since that day, so I say this in the nicest way possible...nut up or shut up.  Fear of failure, or the "it's too heavy syndrome" is just your ego telling you that you do not want to look like an ass in front of a large group of people.  Fellow competitors will have a lot more respect for you if you join them in battle rather than kicking back on the sideline, and/or talking a big game.

2.  Implements & Events Vary.
No matter how much you practice, or how good you become within the comforts of your training space, it is rare to find an exact replica of your equipment at a contest.  Do not be surprised when the yoke is wider, a stone is lop-sided, the axle bar has a fresh coat of paint, etc., etc.  The inconsistencies in the equipment are just as common as a change in the events on the day of the contest.  That is strongman.  Shit happens.  Learn to adapt.  Save yourself, and your fellow competitors, from the on-slaught of excuses that are building in your head by preparing for anything and everything...obviously, within the limits of the equipment that will be provided at the competition.
As far as equipment goes, you need to locate the closest Home Depot, lumber yard, and car salvage facility.  That is it.  If you can find a cheap welder, that is an added bonus!  Almost everything you need to train for strongman can be pieced together in one way or another at a very low cost.  It does not require the mind of an engineer, just a little creativity.  If, by chance, you have money at your disposal, I will be happy to recommend the best equipment manufacturers...as well as a place to store it within walking distance of my house.

3.  Gear.
Knee sleeves, wrist wraps, tacky, and about a million other items are wonderful to have, but are they absolutely necessary...no.  (And yes, I include tacky as optional.  Take the advise of my coach:  Learn to lift stones without it...it will make you better in the long run.)  As with any other sport, these additional items are not cheap.  My personal recommendation is to invest in a good belt, knee sleeves, and several roles of athletic tape to get started.  With competition experience, you will learn what else you might need, or want to invest in.  Truck pulls do not require rock climbing shoes, stone loading does not require stone sleeves, overhead pressing does not require ten ply elbow sleeves...stick with the basics until you have an understanding of the movements of the sport.  With the money you save, you will be able to enter more contests, or travel to a larger one.

4.  Comfort Food.
There are no grass fed, free range, gluten free, non-grain, veggie filled, pop-tarts.  But you will see a lot of them at a competition.  If you haven't noticed by now, strongmen and women eat...a lot.  There are no specific dietary boundaries.  Everything under the sun is free game.  There is no one standing around waiting to ask about your Paleo to cheat meal percentages.  If you choose to consume Big Red Zero and Chunky Chips Ahoy, then so be it.  You eat to fuel your body for a day of competition or training...whatever works, works.

5.  Patience.
You may possess incredible raw strength.  You may be technically proficient.  You may be a great competitor.  You may have the greatest training crew or coach on the face of the planet.  Problem is...can you put all the pieces together for a single sixty second event?  How about five events?  And then what about a two day competition?  Most people are not born with every single factor associated with being a successful competitive athlete.  It takes time, and a whole lot of practice, to develop the physical and mental strength to become more than a weekend warrior.  Most will not achieve over night success, so be patient with your training.  Learn and practice the basic elements of an event, from the actual lifting technique, to transitions, to foot speed.  In other words, check your ego, unload the implement, and do it right, with light weight.  This process will be very beneficial in the long term.

6.  Love or Hate.
If you love strongman, you will know it by the completion of the first event in your first competition, or possibly the first day lifting a stone or carrying a yoke.  It is definitely not a sport for everyone.  Some will fail to find the challenge in it, while focusing on their short-comings.  Some can't handle getting beat up day in and day out.  And others are looking for a pay day, that of which strongman will unlikely provide.  If you love it, you will find any way to train, make room in your training schedule for torturous event days, research every available article and video in order to get better, and possibly employ the help of a coach.  Then, you will spend more time trying to perfect techniques, and alternative ways to train for events for which you do not have proper equipment, than you ever spent studying for high school algebra.  If you hate it, you will turn the overpriced stone you purchased into a yard ornament, and settle for a return to the local globo gym.

7.  Learn.
You live.  You learn.  You fail.  You learn some more.  Not every contest will be your best.  Even if you do come out on top, there will be, in the back of your mind, something you could have done better.  If not, you need to re-read the point I made about checking your ego.  There will always be that one event where you had a specific rep count planned, but you failed to hit it, or a specific time frame in which to finish, but didn't make it.  These are the things that make you better, and push you beyond what you thought was possible.  Embrace the learning curve of failures and mistakes.
Finally, learning the technical aspects of this sport may require a coach of some sort.  If your thinking about hiring one for programming, nutrition, or specific event training...DO YOUR RESEARCH. Hiring someone based on a well-known name, number of contest wins, or the fact that they are strongman certified by a self-proclaimed elite fitness company, does not mean they are capable of educating a tree stump.  Behind the walls of a Google search engine and social media is more info than you truly need to make a well educated decision. Use it.  It is not every day that you find a multi-time world champion, proven programer, and technically proficient instructor, right in your backyard.  But if you do the research, there is no telling what you may find.

Washington: Strongman Sunday

Before I sit down and write about my awesome road trip to the Northwest, I figured I would begin with a blog about the sunday strongman competition at RAB Fitness, the competitive reason I traveled over 4000 miles in one weekend.  By 9am on sunday morning, over 50 strongmen and women had weighed in, rehydrated, refueled, and now gathered at the front of the gym waiting for the rules meeting.  Competitors in grey, judges in red, Mike Kromer explained how the day was going to go, where the events were going to take place, and the standards for each event.  The mass of strong people then proceeded to the adjacent room to get individual measurements for the first event, the tire squat.

I spent much of the morning debating whether to use wraps or knee sleeves for the squat. For me, a 256lb squat is a bit out of my range, but I also did not want my legs to cave like a new born deer on the first event of the day.  My debate ended when HW competitor Kristy Scott pulled out a pair of SBD knee sleeves, and told me to try them.  I came close to not giving them back.  Although I knew 256lbs would have been a 50lb PR, I did not back down or scratch the event....miracles do happen.  Ok, maybe not on this day, as I took a zero for the event.  I must have missed the portion of the rules that said you have to stand up with the bar in order for the rep to count.  On to the deadlift medley!

Starting a competition with a big fat zero is not optimal, but I was pretty confident going into event #2, the deadlift medley.  Four bars (a 283 axle bar, a 365 trap bar, a 411 bar with tires, and a 500 frame) were lined up across the gym floor.  The only pull I had little experience with was the frame, but I knew it would be doable.  I was the first middle weight to attempt the event.  The axle went up fairly easy, the trap bar was a bit of a slow pull off the floor, and I hitched the crap out of the tires.  With plenty of time left on the clock, I still managed to rush my set up on the frame, didn't tighten my straps well, and just before lock out lost my grip on the right side of the frame.  With 15 seconds remaining, I reset my stance but had nothing left to even budge the frame.  But I did set the pace by completing 3 out of the 4 lifts, which would only be surpassed by one competitor.

The third event made me a bit nervous, a max clean and press on the log.  I train with a 10" log, and let me tell you, the 2" difference from a competition log is HUGE.  I knew the 130lb starting weight would make it overhead, so there would be no zero score for this event.  As the LW women finished the event, the log was loaded to a starting weight of 140lbs.  Hold the damn phone.  140lbs??  It is one of those mid-comp, mess with your mind kind of changes, but none the less, I was able to get the bar overhead.  Only one competitor completed the lift at 150lbs.

For the next event, a medley, there were three implements staggered at different lengths, all to be loaded onto a small platform and a long 410lb sled drag to the finish.  I knew there would be quicker competitors, the words "Ashley" and "quick" are not synonymous, so I decided to find a good pace and stick with it.  With the constant encouragement of my judge, Grant Higa, I never stopped moving and completed just over twenty feet on the sled portion...good enough for a first place finish.

My first place finish allowed me to go last in the final event, the atlast stones.  There were five stones ranging from 140lbs to 230lbs, all to be loaded to a 51" platform.  At this point, I knew that the only stone that could pose a problem would be the final 230lber, and I just hoped my adrenaline would fuel me enough to eclipse the 51 inches.  I moved through the first four stones in twenty-one seconds but fell short of the platform three times on the final stone.  With Mike Kromer in my ear telling me I needed to move faster, I was able to win the event by two seconds.

As I stood in the freezing weather in a sports bra and tight shorts, removing spider tack from my hands, I realized that regardless of my zero score on the squat, I was pretty happy with my overall performance.  And as my coach, Jill Mills said via text, "nice comeback".  In the final standings, I remained in third place.  The points I lost on the first event were too much to overcome...and for what its worth, one single squat would have landed me in a tie for first.  But I can not look back at what could have happened, only move forward and squat my ass off until my next competition...a return to my first competition ever, Texas Strongest Man/Woman!

Thank you RAB Fitness, Mike and Lisa Kromer, and Roger and Ally Baker for an amazing weekend of lifting!!!

Whew!

These last few weeks have been busy; filled with emotional ups and downs, big decisions, and some training highs and lows...and by low, I mean nightmarish.  So, what does it all amount to?  Well, the end result, regardless of the events of the past week or so, will be showcased next weekend at America's Strongest Woman in Denison, Texas; where I will compete against some of the best middle weights in strongwoman competition.

Two weeks ago, I missed out on my last chance of event training with my coach because I decided to eat something that gave me food poisoning.  Being sick all night and most of the day sucked the life out of me...hell, I almost fell asleep just driving to the barn.  I also lost three pounds in the process and can't seem to gain it back.  I know what your thinking...shut up and go eat some damn cookies.

The following tuesday, I bounced back with a pretty good pressing workout only to have somehow injured my quad tendon.  The swelling has thrown a curve into most of my workouts, including some event work.  I am still fighting that issue with ice and Aleve, but I did manage to wrap it well enough to get through some heavy work with the yoke as well as finally making progress with my keg clean and press.  Again, I know what you are thinking...you're a moron and should have taken time off to let it heal.  I do agree, however, I do manual labor for a living and "rest" isn't much of an option in that regard.

So, as stubborn as I am, I entered my final week of training with one single thought....overcome!  Not sit back, relax, and take it easy.  I have plenty of time after nationals to rest and heal.  This shit only happens once a year.  And again, I know, what if I make the injury worse and can not compete at all.  The way I look at it...if I said "what if" for every heavy ass piece of furniture I threw over my shoulder or for every time I scaled a twenty foot ladder with an eighty pound chair at work, I would be "what if-ing" myself to death and worrying about things I can not control.  Shit happens.  There is a belief in the basketball world that when you play scared or worry about injury, you are way more likely to actually get injured.  So, you go balls to the wall all the time, regardless.

Finally, the main reason I wrote this...none of it actually matters.  Everyone has issues, problems, things to worry about on a daily basis.  The fact that it comes on the heals of a big competition sucks, but there is nothing I can do to change it or control it.  Next friday, the only thing that matters is to put it all behind me and compete.  In other words....overcome!  No excuses.

Until Next Time CA

Things I learned in Cali:
1. Big Red is a gum...not a soda.
2. Athletic tape actually sticks and you won't sweat it off.
3. The further North you go...the beaches are even more beautiful.
4. 60 degree weather in the morning is awesome!
5. Parking is a premium and you could probably make some good money off selling your space.
6. The weights are NOT lighter on the west coast. :)
7. The best cigar bar ever is in La Mesa.

On a more serious note, this was an amazing trip...all made possible by true friends. My one of a kind coach, Jill Mills, who pushed me to be bigger and better inside and out.  Kristin & Donnie Rhodes who talked me into coming out here to compete and then opened up their home to me and other competitors.  Their passion for strongman and woman is absolutely incredible...and has been passed on to their own kids in their respective sports.  Of course without my long time friend Mama Peeler, I would not have been able to get here in the first place. And the unconditional love and support from home...the only words I have for that is I love you!!!!

As I sit here with my donuts, coke zero, and last cigar, I can't help but think about the entire weekend and what it took to get here and everything that I am taking home with me.  The possibilities are endless with lots of hard work! Nothing comes easy and I can not wait to get back in the gym to see what I can accomplish next!  I have made great strides since starting this sport in March and do not plan on giving in any time in the near or distant future.

Again thank you to everyone for the love and support you have shown me!  It only makes me want to work even harder, get better, and master my weaknesses in order to become a more complete competitor.  And I will do so one step at a time!

And FYI, I better have a cigar and Big Red Zero waiting for me at the airport! :)

Now off to pack up and head home!

Support System

 

I am not a big believer in group therapy, such as AA.  I did not use it nor will I promote it, although I do believe that some people may benefit from it.  It is just my choice and I know I do not respond well to various people that I do not know patting me on the back, praying for me, or giving me advise on life.  In fact, put me in a group of people and I will either not say a damn thing or I will be the one to crack all the jokes at the wrong time or just be an asshole.  So, I chose to attack my alcoholic problems by myself, but not without a handful of people, new friends and old, that have come into my life at exactly the right time.  I was not naïve in the fact that I did know I needed some help.  Where was it going to come from? That was the question that time would answer.    

My best friend has always been there for me.  She knows me better than I know myself, and knows what to say when…from letting me crash and burn when needed, to picking me up.  There is no way in the world I could have undertaken this enormous task without the support of the one constant in my life.  If you are one of those people that have to deal with a loved one with an addiction, I can honestly say, for my situation, it was handled 100% in the correct manner.  I had to decide for myself that it was time to quit, and after twenty plus years of drinking, no one ever saw it coming from me.  There was no push, no intervention, no dumping out bottles, no I am going to walk away if you don’t quit situations.  It was me and my decision.  Although it was needed, for my health and sanity, I was allowed to do it on my terms.  Even though “my terms” was originally a bet to see how long it would actually last.  And I would be the first to tell you, it won’t.  I had made that critical decision more than once in my life and failed, but on one morning in particular…I would not fail.  In addition, I have never had to ask for support, its just there…all the time.  This person is the essential part of any recovery program, whether it be a best friend, family member, co-worker...as long as it is someone who truly knows the real you.

I began therapy before I quit drinking to deal with the issues that caused me to drown myself in alcohol in the first place.  Prior to my first session, I chugged three 16oz beers just to calm my nerves and be able to open up a little bit.  My second session, I was wasted.  I started drinking at 8am, my appointment was at 2pm and kept drinking the rest of the day.  She had no idea…that shows you right there how “functional” I really was as an alcoholic.  And it was not her first day on the job by any means.  By my third session I had sobered up for good, and began to do work.  She has single handedly helped me through some extreme rough points in my early months of sobriety.  From depression, to thoughts of suicide, to anger, to being a failure, to piecing my life back together one day at a time…she has heard it all and provided me with countless solutions and ways to get through each scenario.  I can say that without a doubt, I would not have made it this far without her.    

As with any type of addiction recovery, you are always encouraged to find something to do, something you love and have a passion for…a distraction, a release, whatever you want to call it.  Mine had always been sports and lifting.  I played basketball, soccer and volleyball in college and turned to CrossFit in 2008 as a means to stay in shape and feel that competitive edge again.  I competed in the CrossFit Games in 2009 in Aromas as an individual and regional competition in 2010 with a team.  By this time, I had minor injuries that were keeping me from being 100% all the time, so I hung it up as a competitor and turned to the only thing I knew would help, beer.  As my drinking got worse, I walked away from any and all things athletic shortly after that competition.  I began to realize that I needed to get my shit together and being around the gym where I was no longer competitive was not helping.  To me, it was seeing failure first hand day in and out.  So I drank more.

The first day I decided to attack a morning workout, sober, was the first day of the rest of my life.  I could feel that passion deep inside and had to find a way to pull it out.  I spent several months doing things on my own and researching every thing I could about powerlifting.  I knew I could rebuild my bench press to be respectable and I love to deadlift.  The third element of powerlifting is the squat, and in my mind, two outta three wasn’t bad.  Injuries had kept me from squatting for quit a while and I really had no desire to ever squat again. 

As with anything competitive, I hit a point where I need a coach, someone to teach me the ins and outs of the sport, critique me, and best of all kick me in the ass.  I have had some great young coaches in my athletic career and the best ones always pulled things out of me by doing just that.  So, I did my research.  I found the best of the best when it came to competitive and knowledgeable women in lifting and shot her an e-mail.  I’m not gonna lie the quick response kind of scared me a little bit.  I set up an appointment to discuss my goals and show her where I was in my three lifts.  In one session, I learned that I need to tweak my bench form, no problem there, my deadlift form was horrible, and I had no leg strength.  Years of not squatting because of injury had turned my squat to shit, which I was well aware of, as well as my deadlift.  But after one session I was hooked.  It was simply her passion for lifting and her passion to teach…and her ability to kick me in the ass from day one.  Long story short, I had found a person that was going to keep me on my path to recovery, even though she had no idea. 

I could have easily walked away from the challenge that I was about to undertake, but that is not me, not how I operate.  Challenge me to a drinking competition and I would have never backed down.  Challenge me to get stronger and become a better lifter…I am not backing down from that either.                  

So all in all, this was and still is my support system.  Adding to this list, I received a huge amount of support from several co-workers through my hardest moments.  Not many have a boss/friend that was as understanding and supportive as mine.  I was extremely lucky in this department.  The simple fact that I have some of the most caring and supportive co-workers is beyond what I can write or say about them.  When I was at rock bottom, they still showed me love and support.  It is important to note that these are not people that I met overnight, most had known me for years.   

And I can not forget the friends from near and far, old and new who sent me messages of support.  They always made me smile on days when I needed it most.  I still battle issues with anger, frustration, and depression, although they are a lot less frequent, and deal with those moments as they happen.  But my life without alcohol has been amazing to say the least.  I am alive…physically and mentally and extremely appreciative of everyone and everything that has gotten me this far in my new journey.