Why We Train: Health and Connection

Several times per week, these ladies gather together to take charge of their health and strength. Some have trained with weights for years, others just a few months. These women come from many different backgrounds, but share the common goal of aging healthfully - by improving their physical capacity and maintaining their physical independence.

The best part about this particular session? Seeing these women applaud each other, congratulate each other, cheer each other on, and articulate how inspiring they find each other’s accomplishments. Witnessing authentic connection and genuine support between training partners never grows old. Strong work ladies!

Meet Recap: USAPL Washington State Championships, February 2019

Gaven competed last weekend at the USA Powerlifting Washington State Championships and came through with a phenomenal performance. He set state records in the squat, deadlift, and total for his age (teen one - 14 and 15 year olds) and weight category (-66kg). At a bodyweight of 65.6 kgs (144 lbs) Gaven finished with a 152.5 kg (335.5 lb) squat, 65 kg (143 lb) bench, and 192.5 kg (423.5 lb) deadlift, giving him a 410 kg total. This bested the previous state record total by 25 kgs! Very strong work from this talented and hard working 15 year old.
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Next up for Gaven is high school baseball season. He will continue to train with weights throughout the spring, before returning to training full time in the summer. We are excited to see how his strength transfers over to the baseball field, and look forward to supporting all of Gaven’s future athletic pursuits. #strengthmatters

Connection + Community

The process of learning about self care and self development is inherently a solo one, but it is a difficult process to undertake alone. It takes a whole community of like-minded people working together to create a space for each individual to explore what it means to be all of who they really are. 

Looking around you to see friends, teammates, and peers who are working through a similar yet unique experience is reassuring and inspiring. A special form of connection, a deep trust and appreciation, forms between the people who show up and allow themselves to be seen, to be vulnerable in their journey of self discovery. 

In the photo below, the 10 am crew shares a moment of rest and reflection between sets. Their positive camaraderie, mutual support for each other, and genuine interest in each other's lives feels like the kind of welcoming community anyone would want to be a part of. Through training alongside each other week after week, these women have developed a unique connection and friendship - an authentic, loving, empowering kind of friendship.

Why We Train: Growing Together

Training together is a wonderful opportunity for connection for Wayde and Helen. They each train three sessions per week, but Saturday is reserved for time together. This shared focus on health and strength is inspiring to see in two people who have been together for over 30 years. Both are healthier, more full of life, and more physically capable than when they began this journey together three months ago. We are grateful for the opportunity to support them in growing together in health and strength!

Photos: Wayde and Helen share a bar for deadlifting. Helen tops out with an impressive 70 kg (154 lb) single (she recently bested this with a 78 kg /172 lb pull), and Wayde warms up with sets of four at 70 kgs(154 lbs).

Meet Recap: USAPL Empire Classic, January 2018

Francesca and Amanda traveled last weekend to Spokane, WA for the USAPL Empire Classic. It was the second powerlifting meet this year for both women, and they came away with successful results and a positive experience. 

Travel plans interfered with Amanda’s training leading up to the meet, but she went in with a great attitude and enthusiastic outlook. She made her opening attempts at 90 kg in the squat, 47.5 kg in the bench, and 130 kg in the deadlift. After getting on the board, Amanda pushed her capacity and reached for big numbers, coming up just short of setting a new state record in her age and weight class for the deadlift. Overall, a wonderful learning opportunity with lots of positive take aways for Amanda. 

Francesca pushed her total from the last meet by a significant amount, and set big personal records in all three lifts. After a strong opener at 150 kg, and a technical foul at 157.5 kg, she set a six kilo PR in the squat with her 160 kg third attempt. She was very successful in the bench as well, coming away with a 65 kg competition PR. Her biggest improvement was in the deadlift, where she eclipsed her numbers from last meet with a 160 kg pull. 

Next up for both - the Washington state regional meet will be held later this summer. Francesca is aiming for a total that will qualify her for October’s national meet, while Amanda will continue to use competition as a way to push herself and test her limits. We are excited to be supporting both in their individual journeys!

Meet Recap: Industrious Weightlifting Championships, April 2018

The first competitive training cycle in the new space culminated in a successful day of competition last Saturday. Through the hard work put in over the last three months, the challenges presented by meet day, and the relationships developed along the way, every lifter learned something about themselves, gained valuable experience under the bar, and had the opportunity to celebrate their personal journey towards strength and health! 

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Five of ten lifters in the first session were representing Fulcrum Barbell Club. For some it was a new and unfamiliar adventure, for others a chance to improve upon previous competition experience. Donna had a personal record total at 89 kgs (196 lbs) and displayed huge technical improvements to her lifts. Dede had a great first meet, posting a total of 98 kgs (215 lbs) in her first weightlifting meet, and further exploring what it means to be a part of a competitive team. Kelley battled the flu for most of the week, but still came out strong on meet day, with solid and strong lifts of 43 kgs (95 lbs) in the snatch and 58 kgs (128 lbs) in the clean and jerk. Giannina brought intensity and passion to the platform, eclipsing her numbers from last meet to finish with 45 kgs (99 lbs) in the snatch and 57 kgs (125 lbs) in the clean and jerk. Rounding out a busy first session, Akansha looked strong, snappy, and confident. She hit a personal record clean and jerk of 64 kgs (141 lbs), and improved her meet total by 24 kgs. Overall, an excellent display of lifting to start off the day! 

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Session two brought both experienced athletes and first-time competitors to the platform. Janice had a successful day, staving of a nagging elbow injury to finish 10th overall by Sinclair formula. Her best lifts were 54 kg (118 lbs) in the snatch and 66 kgs (145 lbs) in the clean and jerk, done at a bodyweight of just under 46 kgs (101 lbs). 

Rachel was a composed and graceful competitor as usual, and her technical proficiency stands out on the platform. While she didn't set any personal records this meet, she had a positive performance and quite the cheering section in the crowd. She finished with a 53 kg (116 lb) snatch and a 68 kg (149 lb) clean and jerk. 

Sarah had a successful first meet, going 4/6 and finishing with 58 kgs (127 lbs) in the snatch and 68 kgs (149 lbs) in the clean and jerk. She is still relatively new to the sport of weightlifting, and will look to continue refining her positions and gaining strength over the next cycle of training. 

Jen was also competing for the first time, fishing with lifts of 54 kgs (121 lbs) in the snatch and 72 kgs (171 lbs) in the clean and jerk. She has made huge changes in regards to both bodyweight and technique over the last training cycle, and she proved herself to be a fierce competitor. 

Strong work by everyone in the second session - we are excited to see where your training takes you next!

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Skinner was consistent and calm on meet day as always, and has also made significant strides in technical proficiency since her last meet. She had a stellar day, finishing with competition PRs in the snatch (66 kgs / 145 lbs), clean and jerk (77 kgs / 169 lbs), and total (143 kgs / 315 kgs).

Meaghan’s training all came together at the right moment, resulting in a 72 kg (158 lb) snatch, and 90 kg (198 lb) clean and jerk - a new personal record in both lifts! Meaghan's work ethic and positive attitude are always admirable. It was great to see her persistent training style pay off on the competition platform. 

Our last lifter for the day was Nate Miller. His goals were to make his openers and then shoot for the moon and that is exactly what he did. In a session full of missed openers and sloppy attempts, Nate was calm and professional in the warm up area, and looked confident and strong on the platform. He made his opening snatch of 100 kgs (220 lbs), and his second attempt clean and jerk of 126 kgs (277 lbs), for a total of 226 kgs (497 lbs). 

Industrious ran an efficient and professional meet as always, with plenty of resources and attention to detail. The backing from the Fulcrum Training Hall community was overwhelmingly positive - lots of well wishes, a loud cheering section, and a pervasive feeling of connection and support. The competitive crew has jumped right back into training this week, looking to continue improving upon the success of this meet. We are thrilled to be celebrating these 12 athletes, and look forward to their continued success! #strengthmatters #fulcrumbarbell

Why We Train: Health and Strength for Life

Seventeen year old Steph recently had a strong PR squat at 120 kgs (264 lbs). Steph has been training with barbells since the age of twelve. On her third day in the gym, back in 2012, she squatted 12 kgs for sets of five across. Five years later, she regularly squats over 100 kgs for multiple repitions. 

Unlike many trainees her age, Steph isn’t working with barbells to support goals in another sport or athletic endeavor. She has been able to fulfill her physical education credits for school by writing about her experience with barbell training, but for the most part she trains just for the sake of training. Steph’s time in the gym is not just about numbers - she is developing skills that will enable her to train for health and strength for the rest of her life. #strengthmatters

Left: Steph squats 100 kgs for the first time, in May of 2016.

Right: Steph sets a new PR at 110 kgs, in May of 2017. 

Above: Steph squats a life time best 120 kgs (264 lbs), in November of 2017.

Meet Recap: Industrious Fall Classic, October 2017

The Fulcrum Barbell team took it's largest contingent to date to the Industrious Fall Classic on October 21, 2017. Some were first time competitors, looking to challenge themselves by participating in an Olympic weightlifting meet. Others are experienced athletes competing with the goal of qualifying for a national event. All twelve athletes had an exciting learning experience and the day was a great celebration of months of hard work. 

Industrious consistently hosts a smooth and organized meet, with commitment to details and plenty of staff on hand. It was wonderful to see members of the Fulcrum Training Hall community at the meet supporting the team, providing words of encouragement, snacks, helping hands, and good vibes. We are grateful to be connected to so many positive and strong people!

Akansha, Donna, Giannina, and Liz all competed for the first time over the weekend. The day was a wonderful celebration of how hard these women have been working to prepare for the new and unfamiliar experience of an Olympic weightlifting competition. It has been fun to follow each athlete's progress, and there is so much more to come!

Rachel had an incredible meet on many fronts. Not only did she persevere through the intensity of a tough training cycle, push her opening attempts from her last competition, and make five out of six lifts, she also posted a qualifying total for December's American Open, one of two national meets held each year by USA Weightlifting. Her best lifts were 58 kgs (127 lbs) in the snatch and 71 kgs (156 lbs) in the clean and jerk, for a total of 129 - enough to be invited to compete as a 48 kg lifter at the AO. This has been a goal of Rachel's for a long time. Her dedication to her training is coming together, and we are excited to support Rachel in whatever she chooses to direct her talents towards next! 

Burrows and Skinner each went into this meet with the intention of gaining platform experience and improving upon their last competition lifts. Burrows opened higher in both the snatch and clean and jerk by several kilograms than her last meet with Fulcrum Barbell. Between owning a small business, working to be accepted into the fire academy, and training for this meet, Burrows has had a very busy schedule, but came through with a great performance on meet day. Skinner finished with a competition PR in the snatch at 63 kgs (138 lbs). She has been working diligently to refine the technical aspects of her movements and the attention to detail came together nicely out on the platform. 

With Burrows preparing for the fire academy, and Skinner looking ahead to the next competition cycle, both have jumped right back into training this week. These two have big things ahead of them, and we are grateful to have them as part of the Fulcrum Training Hall community!

Hope went into this meet with the goal of qualifying for the American Open. She had a clutch performance in the snatch, bravely hanging on to her second attempt and smashing a personal best at 75 kgs (165 lbs) on the third attempt. Her 83 kg (182 lb) opener on the clean and jerk solidified the total she needed to qualify for the national meet. Nearly three years of hard work culminated in this performance, and we are thrilled to be supporting Hope in to the next phase of her weightlifting career. She also placed third overall in the meet!

Cat headed into competition looking very strong and snappy. After three beautiful attempts in the snatch, she came back for a great showing in the clean and jerks, her best being 100 kgs (220 lbs). Just as impressive as the 100 kg clean and jerk - Cat's mental fortitude through the intensity of the competition experience. Strong work Cat!

Meaghan had a wild ride on meet day - after a solid performance in the snatch, making her opener and third attempt, she fought through severe cramping in her left leg to take the platform for clean and jerks. She was successful with her 70 kg (154 lbs) opener, meaning she totaled in her first meet - a huge accomplishment for a first time competitor. 

These three worked relentlessly to prepare for meet day, always bringing a fierce and focused energy in to their training. It will be exciting to see how Hope handles the jump to national level competition, how Cat continues to up her mental game, and how Meaghan continues to refine her skills as a weightlifter. 

In the very last session of a very long day, our lone male athletes competed in a varied field of lifters. Stamm, in his second meet with Fulcrum Barbell, gained great platform experience and had a consistent, solid performance. His best lifts were 95 kgs (209 lbs) in the snatch, which matches his competition PR, and 114 (250 lbs) in the clean and jerk. Weightlifting in a competitive sense will take the back burner for now while Stamm shifts his focus to the upcoming snowboarding season. 

A tremendous amount of effort went into preparing all twelve lifters for this meet. It takes not only physical strength and technical proficiency, but also huge mental and emotional resolve to train as a competitive athlete. Regardless of the lifts made or missed on meet day, everyone succeeded by simply choosing to show up. What a gift to be a part of a community that supports such a monumental celebration of self discovery for so many!

True Competition

       The root word of “competition” is a Latin word meaning “to strive for” and a preposition meaning “with”. In the words of Joe Ehrmann, “Competition therefore is not defined by winning or losing, but by the degree to which all competitors realize their fullest potential. True competition is a mutual quest for excellence”. In this context, we never work against our competitors, or look to conquer or depose someone else. We strive towards excellence in conjunction with, and because of, our competitors. Competition is a wonderful opportunity to work with others - your coaches, your teammates, your opponents - to learn, develop, and grow into the best possible version of yourself. 

The Flow State

     In all of athletics, there are quiet, sacred moments where an athlete must make the decision to stay present in their body. Upon choosing to be fully immersed in the moment, time slows down and the athlete feels rather than knows what to do, where to go, how to move. The athlete returns to this choice over and over again, practicing the feeling of sinking deeper into themselves, deeper into what psychologists call “the flow state”.

     Flow state is the idea of being so fully present in the current moment that actions happen naturally and automatically. Distractions, anxieties, fear, and the ego fall away. Preparation takes over. The athlete is absorbed in the activity for the sake of practicing the skills required to perform the task. This is the flow state, the present moment, the place we strive to train from all the time. 

     Barbell training lends itself well to the practice of finding flow state. There are many quiet moments in barbell training, many times that it is just you and your breath and the weight in front of you asking you to show up as your whole self. These moments are found in other sports as well - in this context, barbell training can have a profound impact not just on the body, but also on the mind.

     Any athletic or performance endeavor will include unquestionable brushes with the flow state. Can you hold your focus to recognize where you are? Can you re-frame your experience with the bar to apply what you are learning out on the field, court, mat, or competition platform? Will you stay with your breath and chose to remain present, or continue to let extrinsic distractions siphon away your potential? 

Why we Train: Strong is Healthy

The "Why We Train" series IS INTENDED TO Showcase and highlight individuals at Fulcrum Training Hall.

Father and son pair Wayde and Michael connect by sharing a training session. Michael has trained with barbells for years. Recognizing the far reaching benefits of strength training, he has encouraged those closest to him, including his father, to develop a regular training routine as well. This multi-generational effort to preserve health and strength is an exciting concept to observe. Without health, without a physically capable body to carry us through the world, it becomes difficult to spend quality time with loved ones. Time spent together is richer and more full of life when individuals are safe, strong, and secure in their own bodies. #strengthmatters  

Why We Train: Caring for Self and Others

The "Why We Train" series will showcase and highlight individuals at Fulcrum Training Hall.

Kay began training in August 2015 at the age of 64. At that time, she could press six grams and struggled to squat her own body weight through a full range of motion. Not unlike many people her age, she found walking difficult and suffered from debilitating back pain, plantar fasciitis, and arthritis. Five months later Kay is able to press 11 kilos for multiple sets of five, and squat 30 kilos for three repetitions.  

As her physical capacity improves, Kay finds that she can truly embrace her role as a caregiver. Kay loves animals of all kinds, her three cats in particular, and also serves as caregiver to her 95 year old mother. Simple but critical activities like helping her mother out of the car, or carrying large bags of cat food, used to be all but impossible for Kay. Now she performs these tasks more easily and more independently than before.

Kay reports that her mental state has changed as a result of physical training. Her outlook on life, emotional well-being, and ability to cope with loss and hardship are noticeably improved. Previously someone who dreaded exercise, Kay looks forward to her bi-weekly training sessions because of the fun, positive, animal-friendly atmosphere. She appears brighter, more energetic, and happier overall. She has expanded her knowledge of what a healthy diet entails and learned how to fuel her body so that it can keep up with her busy, independent lifestyle.

The ability of barbell training to improve the human condition by affecting multiple facets of a person’s daily life is incredibly exciting. Instead of medicating people for conditions associated with an aging body, what if we chose to slow the aging process through natural means, rather than mask the symptoms? Kay has chosen to do just that. Strength matters when you are responsible not only for yourself, but for other beings. Caring for others is a significant piece of Kay’s life - and her ability to help others has improved as a result of an increased ability to help herself.

Why We Train: Health and Longevity

The "Why We Train" series will showcase and highlight individuals at Fulcrum Training Hall.

         Peter is a regular client who brings a positive energy and enthusiasm to our morning sessions. Peter has made remarkable transformations in his time at Fulcrum, not only in terms of strength and body composition, but in his attitude towards his own health. At the age of 55, he had difficulty lowering his center of mass through a full range of motion (squat with no external resistance) and three years later squats an amazing 85 kilos (187 pounds).  Strength acquisition improves the quality of life of individuals in this demographic by warding off the supposedly-inevitable-effects-of-aging through natural means. Training with barbells improves bone density, balance, brain function, well being, and the quality of tissue of all the underlying biological systems that we are bound to in this time of our existence. Another strong case for strength training is to maintain or reclaim our independence of living.  Our gym environment provides a space for humans to take charge of their own health. Peter is a great example of why strength matters at all stages of life.