Originally Posted At: https://breakingmuscle.com/feed/rss
Originally Posted At: https://breakingmuscle.com/feed/rss
Over/unders combine flexion, extension, rotation, abduction, and adduction at the ankle, knee, and hip joints while also promoting postural integrity and a neutral spine. Done with a quick tempo, they also get the heart pumping. Today’s Natural Movement workout utilizes these drills and adds some advanced skills to make them even more useful and challenging.
https://www.girlsgonestrong.com/
Note from Molly: This spotlight is particularly near and dear to my heart because it’s my cousin Kate! Not only is Kate incredibly strong inside and out, but she’s brilliant, kind, and absolutely hysterical. I hope you enjoy her as much as I do!
Meet Kate!
Name: Kate Galbraith
Age: 30
Location: Chicago, Illinois
What does being a Girl Gone Strong mean to you?
Getting out there and giving it your best. Regardless of the activity, Girls Gone Strong enjoy pushing their limits and seek to get better everyday. I’m lucky to have one of the original “Girls Gone Strong” as my cousin (Molly), and from her example, I’ve learned that being a GGS also means to help to pick other women up and inspire them.
I finally got to workout with my cousin Molly!! We dropped in to a gym while we were on family vacation in Emerald Isle, NC in July 2015
How long have you been training?
I got serious about strength training about 2.5 years ago. I was always active growing up, I played every sport imaginable and was a competitive volleyball player through high school. In college and afterwards, I sought out other ways to stay active—I did a couple of shorter races and half-marathons, I dabbled in weights at the gym—but wasn’t in good shape until I found Crossfit.
How did you get introduced to strength training?
I was introduced to strength training totally by accident–I had run to my dentist appointment, and on the way out, I passed Division Street Crossfit. I knew that I was bored with running, wasn’t making any progress at the gym, and needed a new challenge. At the time, I was finishing my second year of law school and stressed out, so the idea of having someone tell me exactly what I needed to do to get back in shape was really appealing. I took the free trial class on April 20, 2013, and I’ve been a regular at DSCF ever since. Fun fact: I won a t-shirt for “best attendance” for the month of October 2014. I felt like a total nerd, but for the last couple years, the gym really has been a home away from home for me!
My team during our first team competition in February 2014. I am not super competitive, but I had a lot of fun with these guys!
What does a sample workout look like for you?
Since I do Crossfit, it varies from day to day. Ideally for me, it’s a longer strength session followed by a shorter workout.
Favorite Lift:
Squats! Back squat (PR-280 pounds), front squat (PR-240 pounds), overhead squat (PR-195 pounds)—I love them all!
Most memorable PR:
When I was studying for the bar exam, I PR’ed my snatch by 10 pounds. I think the stress gave me an extra boost!
Top 5 songs on your training playlist:
It’s been so long since I’ve listened to my own music in the gym. My favorite mornings are when it’s: rap, Girl Talk, or the “Ladies Lifting” playlist. My least favorite is metal—I can’t stand it.
Top 3 things you must have with you at the gym/in your gym bag:
I’m not an equipment kind of gal, but I love Nike MetCon shoes, lululemon “energy” sports bras, and a good old-fashioned “pre-wrap” headband to keep my hair out of my face.
Do you prefer to train alone or with a training partner? Why?
Training partner all the way! My favorite training partner, Jen, and I met because we started at the same time and both needed a “little extra help” with our technique—aka, we had no clue what we were doing. I’m not kidding, JJ (the owner/head coach at DSCF) had us both using PVC pipes as barbells for a solid month or so. We motivated each other to just keep showing up, try a little bit more weight, and not take it too seriously. Having a partner made me feel less intimidated at first, and now I like to partner with newer people or people I don’t know so well. It’s a good way to get to know new people, and to help them start to push their limits.
Me, my lifting partner Jen, and my little brother Sam hanging out at a gym in Palm Springs, CA. I got my brother into Crossfit also, so I have a built in partner whenever I go home.
Most hilarious pick-up line you’ve heard at the gym:
Oh man, I haven’t heard a good one in awhile—most people are wise enough to save them for the post-lifting happy hour though.
Most embarrassing gym moment:
Ha, this month? I do goofy things at the gym all the time. I recently dropped into a new gym, and fell off the pull-up bar onto my butt in the middle of the workout. People stopped their workouts and asked if I was okay…nothing hurt but my pride!
Favorite meal:
I eat pretty boring during the week, so on the weekends I look forward to trying new restaurants and foods. Right now, I’m loving scallops and pork belly. I also have a ridiculous sweet tooth, so I will always eat any kind of treats.
Favorite way to treat yourself:
Sleeping. During the week, I work out at 6am, so on Sundays, I love to leave my pjs on and lounge around in bed. I also have a reputation for going to bed ridiculously early.
Kayaking on the Chicago River with friends.
Favorite quote:
My motto is “Buy the ticket, take the ride,” which I take to mean, if you’re going to do something, really commit to it, and see where it leads you.
Favorite book:
So hard to choose—I love to read! This year, I really liked True Story and Fates and Furies.
Best compliment you’ve received lately:
The other night, I had on a leather jacket, and a friend of a friend told me that I “looked like a superhero.” That one made me laugh—Swimmer’s Shoulders for the win! Seriously though, a friend recently thanked me for being a good friend to her while she was going through a tough time. That meant a lot to me, because I really value loyalty among the people that I’m close to, and strive to be someone that they can count on.
Old friends are the best friends. So happy to have such great support in Chicago!
Most recent compliment you gave someone else:
After Thanksgiving, I complimented my sister on how good she seems to be doing. She’s recently made some big life changes, and it was awesome to see her feeling better about herself!
What inspires and motivates you?
In the gym, I’m constantly inspired by other people doing their best—whatever that means for them. Nothing makes me happier than watching a friend hit a PR, or seeing someone get a pull-up for the first time. I really like seeing people encourage each other, both inside and outside of the gym. To me, everything isn’t a competition, there are lots of ways that we can all be winners, and helping each other out on that road makes life more pleasant for everyone.
Cheering on my lifting partner Jen, during our first Crossfit Open in 2014.
What do you do?
I’m Labor & Employment Relations Counsel for the Office of the Chief Judge of the Circuit Court of Cook County. Super long title, I know. Basically, I practice HR law for court employees, assisting employees and managers with any work-related legal issues.
What else do you do?
This past year, I was super focused on reading (trying to finish 50 books before the end of the year—and I did it!) and trying new restaurants and cultural events. This year, I want to get back to traveling a lot (looking forward to going to New Orleans and the Dominican Republic so far) and scuba diving. I’m also always planning fun things with friends and family, and I am secretly a cat lady—I adopted two senior cats five years ago, Mimi is 10, and Talbot is 15.
The DSCF Beach Volleyball team—we might not be good, but we have a great time.
What does a typical day look like for you from waking up to bedtime?
Alarm goes off at 5:30am, walk across the street for 6am Crossfit class at DSCF, get cleaned up, caffeinated, and at work by 8:30am. Do lawyer stuff until 4:30, then head home and chill out for a bit. Maybe meet up with friends, make dinner with my boyfriend, go for a walk in my neighborhood, etc. I like to get in bed early, so usually I’m in bed at 9:00 or so, reading.
Some of the lifting crew at Division Street Crossfit.
What’s the coolest “side effect” you’ve noticed from lifting heavy?
Now, I think of “goal weight” in terms of the weight I can lift, not the weight of my body. Strength training has given me concrete goals, and lifting x amount of weight is more important to me than “fitting in my skinny jeans” or whatever. As a woman, I find it empowering to have the focus transferred to my strength, rather than how I look. Another awesome side effect is that everyday tasks are much easier—taking the steps, carrying my suitcase through the airport, and lugging groceries home are a breeze now.
Next training goal:
A 200-pound clean and jerk! It’s been my goal for a little while now, but I seem to have a serious mental block about crossing the threshold from 195 to 200. By early 2016, 200 will be mine!
Cleaning 195 pounds for the first time at the January 2015 Trodo Games.
What are you most grateful for you in your life?
Every day, I feel so grateful for my family and friends. I have the best support system, and really feel connected to the people in my life, despite some of them living far away.
My family—even though they live far away, they’re my rock!
What life accomplishment are you most proud of thus far?
I feel really proud of the life that I’ve created in Chicago—when I first moved here, I felt kind of lost, but now, six years in, I’ve got a job that I enjoy, an apartment that I love, an excellent support network of friends, a great boyfriend, and it really feels like ‘home’ to me.
Three words that best describe you:
Enthusiastic, organized, dependable.
How has lifting weights changed your life?
Lifting weights has changed my life in so many positive ways. Two huge impacts have been that it has given me an outlet for stress, and it has changed the way that I perceive my own body and strength. But probably the biggest change for me in the last two years is the impact that the community has had on my life. Crossfit has given me an awesome group of friends with similar interests, who hold me accountable for showing up every day. Also, I met my boyfriend through my gym, and it is wonderful to have a partner who supports and encourages me in all aspects of my life (not just in the gym ) and always give it my best.
My boyfriend, Joey, and I after a tough team workout.
What do you want to say to other women who might be nervous to start lifting heavy?
Don’t be afraid to try —it could be exactly what you’re looking for. Also, people aren’t watching you nearly as much as you think they are, they’re too focused on their own lifts.
http://www.marksdailyapple.com/
Primal Endurance is an INDIEFAB Award finalist.
Want a Primal meal plan? Now you can sign up for mine for only a penny. There’s no such thing as a free lunch–but this comes close.
A nice piece in Outside about some guy they call the “pied piper” of paleo.
Coffee improves antioxidant capacity.
How meat eating begat less chewing and more talking.
Meat made our brains, and our brains still need it.
We evolved feet from hands, not hands from feet.
“Sea nomad” kids can see perfectly underwater (with enough practice, so can you).
Giving infants peanuts before age 1 seems to reduce the chance of allergy, even if you only do it once.
Episode 110: Brad Kearns and Andrew MacNaughton: Brad and Andrew give tips on life transitions, awakening passions, focusing on process rather than goal, work-life-sport balance, and numerous other bits of practical life advice.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
A guide to the world’s blood sausages.
Are you ready for super-intelligent humans?
Read this before (or after) giving your kid antibiotics.
Most of what Americans eat is “ultra-processed.” Also, how growing life expectancies are changing the definition of “age appropriate.”
Fasting is becoming more palatable.
Whole Foods to test ugly fruit.
Strangest story ever: West Virginia lawmakers celebrate passage of bill legalizing raw milk sales by drinking raw milk, one of them comes down with a stomach bug that’s been going around the office and probably doesn’t have anything to do with the milk, reporters interview him as he’s groaning and moaning on the couch. Be sure to watch the video.
Have you fallen prey to the vast bay leaf conspiracy?
Dupont’s attempt to conceal the hazards of teflon.
Dozens of scientists and psychologists recently gathered to discuss the medical applications of psychedelics.
Investors just gave cricket protein bar company EXO $4 million more.
Tiny cameras you swallow may replace conventional colonoscopies.
“So you claim your share, rally your friends, tip the cow, and become a steak holder.” A new cow-sharing app.
One year ago (Mar 16 – Mar 22)
“When my 87 year old father died the physical goods he left behind were a car, a home, a closet full of simple, neat clothes, books on all subjects, and tons of framed photos of family. He was not monetarily poor, but simply had no need for ” things”. Today we call this minimalist, but what he really was, was content.”
– Well said, Marianne.
http://www.thekitchn.com/feedburnermain
I currently have no less than half a dozen jars of honey in my pantry. Yes, some might call that a bit of an addiction, but that hasn’t stopped my collection from growing. They’re all different varietals, from orange blossom to chestnut to even wild raspberry. I drizzle them on yogurt, stir them into cocktails, and bake with them.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
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