Here’s a reminder to just show up for yourself this year - however you can.
I’m still having to modify my lifting, building back after chest wall strain and pain from the end of last season, but things felt promising today.
•
Here’s a little sample of how my classes are structured. And what we did for upper day today…
•
After a good warm up, I like to start class with a SKILL. This is usually some type of jump training, Olympic lifting movement, agility drill, etc.
Today we started with HIGH HANG SN**CH HIGH PULL with HIGH HANG POWER SN**CH. These are usually light but progressive in weight, depending on the individual’s level of experience and strength.
For the main lift, we did FLOOR PRESSES 3 sets of 5 @ 82% then down sets of 8 and 10 reps.
For upper pulling today, we did a version of a BANDED RING PULL-UPS (with modifications as needed.) These burn so good! 💪🏼🔥
A little chest work with PEC FLYES. Core and triceps with PUSHUPS. (I modified pushups with serratus pushups and a plank hold).
Finisher was 4 sets of :30 seconds of single arm dumbbell snatches. Resting :90 seconds between sets. (I modified using lighter double dumbbells and still got my heart rate up.)
Show up however you can, but don’t forget the accessory work! (These build stabilizers, target weaknesses, address imbalances and support bigger lifts.)
I currently have class openings. Reach out for info. These are for any skill level.
BodyStrong By Nicole
Share
Strength & Conditioning• Women’s Class• Kettlebells • Personal and online training • Highland Games
11/05/2025
It’s Off Season…
You know where to find me.
•
Box Jump variation to pistol
Belted squats
Pull-ups
Hex bar low (low grip position)
Turkish getups
Weighted Pistols
Homemade chicken noodle soup because muscles aren’t just made in the gym. 💪🏼
What better way to start Day 1 at Worlds than with a 95 # 18 foot CABER. 😆 I heard it was fit for the pro women’s class, and I believe it.
No one turned this beast and we decided as a group to move down in caber size after everyone had one go. But I was happy with my attempt, and proud of the LW ladies for going for it! I’ve been to games where the tiniest of cabers have been reserved for the lightweights, so this was a nice change. And I like to think with a few more tries I could have turned her! 😆
Like I tell my clients, never turn down an opportunity to get your hands on challenging cabers. Even if you don’t turn it, it will make you a more experienced thrower.
•
Had a wonderful weekend competing at Masters Worlds! Somehow, I was able to put together one of my most consistent games to date and take the win! 🥇 With five 1st place events and four 2nd place events. A WOB world record day one and finishing day two with a light hammer PR were icing on the cake.
It was a battle! Congrats to Mandi Hart who took🥈 and Mikaela Sullivan in🥉. We had a talented group of lightweight women this championship!
I’m grateful to for putting on a phenomenally well run game! Especially of this magnitude. Thank you to you and your crew! 🙏🏻
I’m thankful for prayers, support and encouragement from friends and family to get to Worlds. It came down to the wire with health challenges the week before, and I couldn’t believe I was able to be there!
Shout out to my number one who got to travel with me . He’s my rock, my best friend, and puts up with my nonsense. I wouldn’t have wanted to do this trip without him. 🥰
Thank you to for keeping my body tuned up another season! It’s not easy being 48 years old throwing heavy things. 😆
Big thank you to .farr.hg for helping me dial things in for Worlds and being an incredible coach and friend. Not a bad ending to the season!
I wanted to acknowledge the sponsors of the game for their support:
(I knew Joel Sim and I wish I would have been able to turn a caber for him this game)
sheaves
•
Click here to claim your Sponsored Listing.
Location
Category
Contact the business
Website
Address
Sandy, UT