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5-MINUTE FRIDAY: Pull-Up Or Bust · Hurdle with Emily Abbate

• 0:18
  Speaker 1: What's going on? Everyone? Emily A body here. You are
• 0:21
  Speaker 1: listening to another installment of five Minute Friday from Hurdle. Y'all,
• 0:27
  Speaker 1: I am on cloud nine. I'm on cloud nine because
• 0:31
  Speaker 1: yesterday I landed my first unassisted pull up since goodness
• 0:39
  Speaker 1: eight years ago, two thousand and sixteen. Let me tell you,
• 0:44
  Speaker 1: in twenty sixteen, I was in a big CrossFit phase.
• 0:48
  Speaker 1: I don't know many of you that have been around
• 0:51
  Speaker 1: these parts for that long, but I fell head over
• 0:56
  Speaker 1: heels in love with CrossFit for about two year years
• 1:00
  Speaker 1: from twenty fifteen to twenty seventeen. And during that time,
• 1:06
  Speaker 1: I was exposed for the first time to so many
• 1:09
  Speaker 1: of the things that I love doing today, primarily Olympic lifting.
• 1:15
  Speaker 1: And I worked for so long I remember to get
• 1:19
  Speaker 1: that first pull up, which I didn't hold on too
• 1:23
  Speaker 1: for all that long because pulling up and lifting and
• 1:26
  Speaker 1: moving your own body weight is not an easy thing.
• 1:30
  Speaker 1: So I know you're wondering, how did you get to
• 1:34
  Speaker 1: this point yesterday? Well, let me tell you. In April
• 1:38
  Speaker 1: of this year, I completely changed the way that I
• 1:41
  Speaker 1: started training. I was working one on one with a
• 1:45
  Speaker 1: coach and I'm still working with the same coach and
• 1:47
  Speaker 1: we were able to shift from using dumbbells and kettlebells
• 1:54
  Speaker 1: in the gym that's in my building to a bar
• 1:58
  Speaker 1: bell head approach because I joined a different gym. My
• 2:04
  Speaker 1: reason for joining the gym is that I was in
• 2:07
  Speaker 1: this place where I knew that nothing changes of nothing changes,
• 2:12
  Speaker 1: and I was feeling a little stuck stagnant in my
• 2:17
  Speaker 1: body and wanted to try training differently to see if
• 2:22
  Speaker 1: it would make a difference for me. And so the
• 2:25
  Speaker 1: gym that I chose was one that had all of
• 2:28
  Speaker 1: the bells and whistles, all of the available equipment, and
• 2:32
  Speaker 1: I knew that I would be able to get back
• 2:35
  Speaker 1: into Olympic lifting, something that I had previously really enjoyed
• 2:39
  Speaker 1: until I got injured in twenty seventeen. So with all
• 2:43
  Speaker 1: this said, I have been training in this way, which
• 2:46
  Speaker 1: is about four days a week, focusing on a few
• 2:50
  Speaker 1: different Olympic lifting movements, and then supplemental training that involves
• 2:54
  Speaker 1: kettlebells and dumbbells. I have been training this way since April,
• 2:59
  Speaker 1: and I would say the last time I tried to
• 3:03
  Speaker 1: do a pull up and was unsuccessful was about maybe
• 3:07
  Speaker 1: two months ago. So while I haven't been training for
• 3:12
  Speaker 1: this specifically, I have been training in a way that's
• 3:15
  Speaker 1: been building strength that is essential to executing a pull up.
• 3:19
  Speaker 1: That means building strength within my shoulders, building strength within
• 3:22
  Speaker 1: my core, building strength within my lats. And in yesterday
• 3:27
  Speaker 1: morning's workout, I was doing a lat pull down, which
• 3:30
  Speaker 1: is essentially, when you're sitting on a small bench, you
• 3:32
  Speaker 1: grab a bar that is directly above your shoulders and
• 3:35
  Speaker 1: you pull it down to meet your shoulders, lifting a
• 3:38
  Speaker 1: weight in front of you, and then you lift it
• 3:39
  Speaker 1: back up slowly and in control. And I did that,
• 3:43
  Speaker 1: and I thought, I wonder if I can pull my
• 3:45
  Speaker 1: own body weight up, And so I walked over to
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  Speaker 1: a rack and I set up my camera because I
• 3:52
  Speaker 1: wanted to see what muscles I was engaging as I
• 3:55
  Speaker 1: went for this attempt. And literally, to my own surprise, yes,
• 4:00
  Speaker 1: I did it. And it's funny because it's something that
• 4:06
  Speaker 1: I built up for so long. It's like such a
• 4:08
  Speaker 1: big strength test, right, such a big indicator of how
• 4:12
  Speaker 1: far I've come. It's a lot like push ups in
• 4:16
  Speaker 1: that sense, right, Like they're very hard to master. Unless
• 4:20
  Speaker 1: you go to try doing push ups, how do you
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  Speaker 1: get stronger? You have to put in reps and each
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  Speaker 1: rep gives your muscle something to push up against, which
• 4:30
  Speaker 1: then creates those tiny microtears. And when those tiny micro
• 4:34
  Speaker 1: tears heal, don't worry, it's all natural. Then you get stronger.
• 4:38
  Speaker 1: And so I've been putting in this work, and today
• 4:41
  Speaker 1: I realized that I was capable of something that I
• 4:44
  Speaker 1: didn't know necessarily that I was capable of. And what
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  Speaker 1: a gosh metaphor for life, right that, until we put
• 4:54
  Speaker 1: ourselves in this moment of discomfort, until we go out
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  Speaker 1: on a limb and try something new, you don't really
• 5:02
  Speaker 1: know what it is that you're capable of. And gosh,
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  Speaker 1: if I can say that, I feel so motivated to
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  Speaker 1: apply this to different areas now, to try to maybe
• 5:13
  Speaker 1: have a conversation or send out a pitch, or try
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  Speaker 1: something else that's new and a little scary, but something
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  Speaker 1: that if it doesn't work out, what's the worst thing
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  Speaker 1: that could happen? You're just back exactly where you started,
• 5:29
  Speaker 1: and that place ninety nine point nine percent of the time,
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  Speaker 1: it ain't that bad anyway. She can do a pull
• 5:36
  Speaker 1: up candidly. I think I might try to do to tomorrow.
• 5:39
  Speaker 1: I'm feeling super geeked and on cloud nine my prompt
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  Speaker 1: for you this week. What do you want to try?
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  Speaker 1: What's something that you've been putting off? Maybe, what's something
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  Speaker 1: that you haven't even ventured across the threshold because you
• 5:55
  Speaker 1: have this preconceived notion of maybe what isn't really true?
• 6:00
  Speaker 1: What is something that you want to go out on
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  Speaker 1: a limb and try and maybe give yourself a deadline
• 6:06
  Speaker 1: if you're feeling risky. Now, before I get us to
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  Speaker 1: the listener question, this is a real time test for
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  Speaker 1: my dad, Bob his fiance Kathy. They are getting married
• 6:17
  Speaker 1: this weekend and so I just wouldn't be the amazing
• 6:22
  Speaker 1: daughter that I am if I didn't send them off
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  Speaker 1: into wedding weekend with a whole lot of love. I
• 6:27
  Speaker 1: cannot wait to celebrate you. This is wild. I love
• 6:32
  Speaker 1: you so much and I can't wait to see you
• 6:34
  Speaker 1: very soon. And now a listener question. Hi, Emily, big fan.
• 6:41
  Speaker 1: Since finding your pod in the Pandemic, you are one
• 6:44
  Speaker 1: of my most favorite voices in the podcast sphere, From
• 6:48
  Speaker 1: the interview with Alex silver Fagan where y'all had the
• 6:51
  Speaker 1: brave convo about suicide to the all around informative interviews
• 6:55
  Speaker 1: about health and wellness, I think your POD's doing so
• 6:58
  Speaker 1: much good in the world. My listener question. I've been
• 7:01
  Speaker 1: a runner all of my life for a variety of distances,
• 7:04
  Speaker 1: but my go to run is a five k with
• 7:06
  Speaker 1: varying pieces to bring my heart rate up and down.
• 7:10
  Speaker 1: Recently I took a little break to drive cross country,
• 7:13
  Speaker 1: but usually whenever I take a break, I come back
• 7:15
  Speaker 1: more refreshed and rested. This time, I'm struggling to get
• 7:19
  Speaker 1: past a mile and a half pushed at two point
• 7:21
  Speaker 1: twenty five the other day, but there was no way
• 7:23
  Speaker 1: I was running past that. I was becoming breathless in
• 7:26
  Speaker 1: a jog, which is so out of the ordinary for me.
• 7:29
  Speaker 1: It's been about three weeks now and I'm not sure
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  Speaker 1: what's going on. I'm not recovering like I used to.
• 7:34
  Speaker 1: Do you have any advice or have you experienced anything
• 7:36
  Speaker 1: like this before? Thank you for all that you do. Sasha. Firstly,
• 7:41
  Speaker 1: thank you. That was a really really sweet note that
• 7:44
  Speaker 1: you kicked that off with. And I hear you. Running
• 7:48
  Speaker 1: is hard, right, and running is hard even if you've
• 7:51
  Speaker 1: been doing it for a really long time. I have
• 7:53
  Speaker 1: interviewed so many people who are pro runners that still
• 7:57
  Speaker 1: think running is hard, So you are not alone. In
• 8:01
  Speaker 1: feeling that way now when it comes to the struggle
• 8:04
  Speaker 1: that you are navigating right now, I want you to
• 8:07
  Speaker 1: know that you are also not alone in that experience.
• 8:11
  Speaker 1: I myself took a little bit of time off of
• 8:13
  Speaker 1: running earlier this year, and getting back to it was
• 8:17
  Speaker 1: so frustrating. I would say that it took the better
• 8:20
  Speaker 1: part of a month for me to feel like running
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  Speaker 1: was quote unquote easy again. So I just want you
• 8:29
  Speaker 1: to know that it is natural and totally understandable that
• 8:33
  Speaker 1: if you've taken time away from something, it will feel
• 8:37
  Speaker 1: challenging to get back into. I would recommend two things. One,
• 8:41
  Speaker 1: meet yourself with where you're at. So, yes, it is frustrating.
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  Speaker 1: You know the kind of distance that you quote unquote
• 8:47
  Speaker 1: like to cover. But what if you reframed what you're
• 8:50
  Speaker 1: in the process of doing right now. Maybe it's going
• 8:54
  Speaker 1: out and setting out to run just one mile and
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  Speaker 1: do it in the way that you like to do
• 9:00
  Speaker 1: it right. You like to mix up the paces, So
• 9:03
  Speaker 1: get up, get out and mix up the paces for
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  Speaker 1: one mile. Be proud of that accomplishment because it is
• 9:10
  Speaker 1: an accomplishment. And meet yourself with where you're at in
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  Speaker 1: this time period, and then make sure that you celebrate
• 9:18
  Speaker 1: that accomplishment right because each little building block is going
• 9:22
  Speaker 1: to get you closer to that ultimate goal. The best
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  Speaker 1: thing that we can do in our lives is celebrate
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  Speaker 1: the moments as they happen, again, meeting yourself with where
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  Speaker 1: you're at and acknowledging the effort that goes into doing
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  Speaker 1: these hard things. And yes, I'm reminding you that running
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  Speaker 1: is a hard thing, but you are worthy of your
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  Speaker 1: own investment. Each of us are, and so to show
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  Speaker 1: up and show out and get out there and do
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  Speaker 1: the best you can with what you have, that is
• 9:51
  Speaker 1: something to be so so proud of. Make sure you're
• 9:56
  Speaker 1: following along with Hurdle over on social It's at Hurdle podcast.
• 10:00
  Speaker 1: I'm over at Emily a Body another hurdle conquered. Catch
• 10:04
  Speaker 1: you guys next time.