Podcast Summary
A newcomer's experience at the CrossFit Games as a weightlifter sponsor: Despite being a latecomer to athletics, Jess Frank found joy in weightlifting and connecting with CrossFit fans at the Games, overcoming initial disconnection and surprise at the rural location.
CrossFit Games first-timer and RP athlete, Jess Frank, shared her unique experience of attending the event as a weightlifter sponsor, feeling disconnected from the CrossFit community she had only watched from afar. Despite being a latecomer to athletics, having started with CrossFit after being in a relationship with someone who disliked it, she quickly discovered her affinity for strength training over high-intensity workouts. Her transition into weightlifting was swift, and she found joy in connecting with CrossFit fans who recognized her as a weightlifter, despite the obscurity of her sport. Jess also shared her initial surprise at the long drive through cornfields in Wisconsin, which added to the unexpected nature of her first CrossFit Games experience.
From 75 kilos to 2nd place at USA Weightlifting Nationals: Started at 75 kilos, lost weight, placed 2nd at USA Weightlifting Nationals with lifts of 96kg and 112kg, maintains positive attitude towards training, doesn't have a least favorite lift, personal bests are 101.2kg, 157kg, and 120kg
The interviewee's commitment to CrossFit and weightlifting was a gradual process that took several years before she fully committed and saw significant progress. She started at around 75 kilos and has since lost weight, competing recently at USA Weightlifting Nationals where she placed 2nd in her weight class with lifts of 96kg in the snatch and 112kg in the clean and jerk. Her personal best lifts are 101.2kg in the snatch, 157kg in the back squat, and 120kg in the clean and jerk. Despite not always achieving personal records, she maintains a positive attitude towards training and doesn't have a least favorite lift, instead focusing on the benefits each exercise brings to her overall progress.
Dedication to training leads to improvements: 4 years of using RP for optimized training and health, long hours of daily commitment brings joy and growth
Dedicated training requires consistent effort and commitment, which can be challenging but leads to significant improvements. The speaker shares his experience of training for several hours per day, including mobility work, warm-ups, and core exercises. He started using RP (Precision Nutrition) around the same time he joined Philly Barbell and has been using it for the past 4 years. He heard about RP through his weightlifting coach and found it beneficial in optimizing his training and overall health. Despite the long hours and dedication, the speaker finds joy in the journey and sees each session as an opportunity for growth.
High-level athletes consume more calories than expected: High-performing athletes need substantial amounts of protein, fat, and carbs to fuel their training, regardless of weight or appearance.
High-level athletes, like Mike McKenna, consume more calories, specifically more fats and carbs, than one might expect based on their weight or physical appearance. Despite weighing around 145 pounds, Mike eats approximately 145 grams of protein, 80 grams of fat, and 350 grams of carbs per day. This is a significant amount, especially when compared to someone like the speaker, who weighs around 205 pounds but consumes fewer carbs and fats. Mike's consistent eating habits contribute to his successful training routine, and he finds that eating within an hour of waking up improves his performance. While background noise from the CrossFit Games may have disrupted the recording, the conversation highlights the importance of proper nutrition for athletes, regardless of weight or perceived caloric needs.
Longer training sessions with focus on high carb and protein meals: The interviewee trains in longer sessions, fuels workouts with carbs, and recovers with protein-rich meals, consuming around 5 meals daily, preferring whole foods over supplements.
The interviewee prefers to train in longer sessions, around 4 hours, with a focus on high carbohydrate foods for energy during workouts and high protein meals for recovery. They find that taking pre-workout supplements is more effective during heavier sessions later in the day, and they consume around 5 meals per day including a post-workout meal rich in carbs and protein. The interviewee also mentions a preference for whole foods rather than protein shakes or bars for most meals. Overall, their training and nutrition approach is centered around fueling their long sessions and optimizing their performance.
Maintaining Consistency and a Positive Mindset in Diet and Exercise: Focus on protein intake during free meals, read books on mindset, and maintain a consistent diet and exercise routine for optimal health and success.
The speaker values maintaining a consistent diet, focusing on protein intake even during "free meals," and utilizing a strong mindset to stay motivated and get back on track when necessary. The speaker also emphasizes the importance of reading books on mindset and maintaining a positive attitude towards training, even with long and intense sessions. Despite their different training schedules, the speaker recognizes the importance of consistency and determination in both diet and exercise. The speaker's favorite "free meal" is ice cream, specifically from a gourmet shop in Philadelphia called 1-900 Ice Cream, and they aim for one such meal per week while staying committed to their overall health goals. The speaker's mindset is a crucial aspect of their success, and they find great value in reading books on the subject to continue improving their mental approach.
Stay focused during workouts for efficient training sessions: Consistently pushing oneself, minimizing distractions, and focusing on small improvements can lead to effective weightlifting sessions and progress in various areas of life.
Maintaining a focused mindset during workouts, minimizing distractions, and consistently pushing oneself can lead to efficient training sessions that pass quickly and feel less mentally draining. The speaker emphasizes the importance of reminding oneself why one is there and the privilege of having the time and resources to train regularly. Additionally, the concept of continuously improving by focusing on small, compound efforts, as mentioned in the book "The Slight Edge," can lead to significant progress in weightlifting and other areas of life. Despite the time commitment required, many people are still looking for shortcuts, and upholding consistent, small efforts is key to making progress in weightlifting and other disciplines.
The importance of a supportive coaching environment in weightlifting: Having a strong support system, including a dedicated coaching team, is crucial for maintaining motivation and progress in weightlifting. Sharing goals publicly and trusting the process can lead to long-term success.
Having a supportive coaching environment and consistent training community plays a significant role in maintaining motivation and progress in weightlifting. The speaker's experience shows that taking a break from the sport and training remotely led to a lack of motivation and eventual abandonment. However, joining a competitive gym with a dedicated coaching team rekindled her passion and led to improved performance. The importance of having a strong support system in weightlifting cannot be overstated, as it provides accountability, encouragement, and a sense of belonging that keeps athletes engaged and focused on their goals. Additionally, the speaker's reluctance to share her goals publicly highlights the importance of setting personal, attainable targets and trusting the process to achieve long-term success.
The role of training environment and camaraderie in elite sports: Elite athletes value the support and bonds formed through training with their team, while the importance of proper nutrition and dedication to weight class maintenance cannot be overlooked.
The training environment and camaraderie play a significant role in the experience of elite athletes. Jess Frank, a powerlifter, shared her experience of training together with her team, going through good and bad days, and forming bonds. She also discussed her dedication to maintaining her weight class and the importance of proper nutrition to fuel her long training sessions. Despite some challenges, Frank found the experience of being at the CrossFit Games and sharing her journey on the RP Strength podcast to be rewarding. Overall, the conversation highlighted the importance of a supportive training community and the commitment required to excel in elite sports.
