Mighty Small
"If my mind is right and I approach a workout with positivity & confidence I always perform better"
Cindy Garard is a 24 year old CrossFit Athlete who trains out of BENTON Crossfit in the Southern Highlands. Her older brother Ben Garard is a world class competitor who made the prestigious cut to throw down at the CrossFit Games in California last year. Although Ben is sitting this season's competition out, after a cracking performance in this year's Open, it looks like her younger brother Ricky might just follow in Ben's footsteps. When I visited BenTon during the Open this year, I also met the fourth Garard sibling - Jenna, who is also an impressive lifter. There is no doubt about the athletic genes in this family...
I've seen Cindy compete in recreational CrossFit competitions over the last few years and her strength is hard to ignore. At a tiny 155cm and a bodyweight of just 55kg, she moves a loaded barbell quicker than most women twice her size. She also has an engine.
She placed 69th in the Australian Region in this year's Open, which is kind of astounding given that over the years she has balanced her training with studying and a demanding job. Although she's been involved in Crossfit for many years, I get the sense that she is only beginning to take herself seriously. This year she's committed to getting involved in more high level competitions and to chip away at her perceived weaknesses. With increased confidence and continuing improvements I can't wait to see where she can take herself in this sport.
Thanks for talking with The Barbelle Club Cindy :)
Can you tell us about a PB you're proudest of?
Probably when I first hit a 60kg snatch. Snatches have always been a movement I mentally battle with and my head often gets the better of me (the idea of dropping myself under a heavy bar scares me!) something about that number scared me for ages, so when I finally committed to it, it felt awesome!
It was such big weakness and I worked on them a lot, that's the most memorable. I still have a lot to improve on but I actually really enjoy snatching now!
What does your training schedule look like?
I usually just train once a day - I mostly just jump in on our latest class session after work each day. On Saturdays i'll try to do a longer session if I can. Also, my amazing dad has recently made us a home gym in our back shed - so I was getting to lift some mornings before work. I'm not much of a morning person :/ Though I've been slack lately, it'something I definitely need to get back to!
How does the Open fit into your training?
Most of our members this year have signed up to the open, which is awesome, so we held Open workouts on Friday nights as well as all of Monday. I usually just rest and coach/judge on Friday afternoon and do the open workouts Saturday lunch time after coaching kids classes. I try to just train normally Mon - Thurs.
Did you come into this season with anything new?
Probably just a better mindset & a more realistic expectation on myself.
In the past the open used to really stress me out. I would put so much pressure on myself to perform well & would never feel proud of myself. With working so much now, I've accepted that I can't put in the hours of training that's needed to be able to compete at the top level - but I've been able to switch my mindset and focus on competing against myself & try to improve on myself from last year. I had more fun with it this year by not taking it so seriously. As long as I am constantly improving & still having fun along the way, I'm happy 😊
Do you have any particular goals with CrossFit?
I try and keep improving - both physically & mentally. I set myself goals, mostly around strength numbers and improving on benchmark crossfit workouts. Also this year I want to commit to do entering more advanced competitions - to get out of my comfort zone & expose myself to competing at a higher level.
What do you see as your strengths and weaknesses?
Being pretty small, my strengths are definitely more body weight movements, gymnastics & cardio (I'm one of those weird people that loves burpees!) A big weakness for me is rowing (being a midget doesn't help) but I've worked on improving my technique & started to overcome my hatred for it. In terms of lifting - squatting isn't too bad, but deadlifts and shoulder to overhead movements are definitely still a big weakness.
Do you have any strategies to deal with your weaknesses?
I try to be more consistent in working on the lifts I'm weaker at. For a while I used to avoid them & often focus more on things I love doing. So I just focus on putting in the work, being patient & on trying to trust the process. Also, lately I've been adding in more accessory work which I think has helped a lot.
I've seen Cindy compete in recreational CrossFit competitions over the last few years and her strength is hard to ignore. At a tiny 155cm and a bodyweight of just 55kg, she moves a loaded barbell quicker than most women twice her size. She also has an engine.
She placed 69th in the Australian Region in this year's Open, which is kind of astounding given that over the years she has balanced her training with studying and a demanding job. Although she's been involved in Crossfit for many years, I get the sense that she is only beginning to take herself seriously. This year she's committed to getting involved in more high level competitions and to chip away at her perceived weaknesses. With increased confidence and continuing improvements I can't wait to see where she can take herself in this sport.
Thanks for talking with The Barbelle Club Cindy :)
Can you tell us about a PB you're proudest of?
Probably when I first hit a 60kg snatch. Snatches have always been a movement I mentally battle with and my head often gets the better of me (the idea of dropping myself under a heavy bar scares me!) something about that number scared me for ages, so when I finally committed to it, it felt awesome!
It was such big weakness and I worked on them a lot, that's the most memorable. I still have a lot to improve on but I actually really enjoy snatching now!
What does your training schedule look like?
I usually just train once a day - I mostly just jump in on our latest class session after work each day. On Saturdays i'll try to do a longer session if I can. Also, my amazing dad has recently made us a home gym in our back shed - so I was getting to lift some mornings before work. I'm not much of a morning person :/ Though I've been slack lately, it'something I definitely need to get back to!
How does the Open fit into your training?
Most of our members this year have signed up to the open, which is awesome, so we held Open workouts on Friday nights as well as all of Monday. I usually just rest and coach/judge on Friday afternoon and do the open workouts Saturday lunch time after coaching kids classes. I try to just train normally Mon - Thurs.
Did you come into this season with anything new?
Probably just a better mindset & a more realistic expectation on myself.
In the past the open used to really stress me out. I would put so much pressure on myself to perform well & would never feel proud of myself. With working so much now, I've accepted that I can't put in the hours of training that's needed to be able to compete at the top level - but I've been able to switch my mindset and focus on competing against myself & try to improve on myself from last year. I had more fun with it this year by not taking it so seriously. As long as I am constantly improving & still having fun along the way, I'm happy 😊
Do you have any particular goals with CrossFit?
I try and keep improving - both physically & mentally. I set myself goals, mostly around strength numbers and improving on benchmark crossfit workouts. Also this year I want to commit to do entering more advanced competitions - to get out of my comfort zone & expose myself to competing at a higher level.
What do you see as your strengths and weaknesses?
Being pretty small, my strengths are definitely more body weight movements, gymnastics & cardio (I'm one of those weird people that loves burpees!) A big weakness for me is rowing (being a midget doesn't help) but I've worked on improving my technique & started to overcome my hatred for it. In terms of lifting - squatting isn't too bad, but deadlifts and shoulder to overhead movements are definitely still a big weakness.
Do you have any strategies to deal with your weaknesses?
I try to be more consistent in working on the lifts I'm weaker at. For a while I used to avoid them & often focus more on things I love doing. So I just focus on putting in the work, being patient & on trying to trust the process. Also, lately I've been adding in more accessory work which I think has helped a lot.
What is the worst workout you have ever done?
The open workout 14.3 😩 I really struggle with heavy deadlifts, especially for reps. I find it difficult to switch my glutes and hamstrings on - so that workout destroyed me, physically and mentally! Especially back then when it was close to my one rep max for reps. I just remember it wanting to be over so bad haha. |
I noticed that Ben is really good at coaching you through a tough workout but could you explain how you approach the "redline" in workouts?
I'm actually usually pretty bad at this - I often go out to hard & pay for it lol. Ben has been really helpful in coaching me through how to pace a workout & as a judge he seems to know the right things to say to keep me motivated but calm. How important is mindset and what kind of headspace are you working to be in when you do a workout? Mindset is hugely important! Something I'm always working on - as I used to have a lot of self-doubt. I think the mental aspect in Crossfit is massive & often underestimated. I find if my mind is right and I approach a workout with positivity & confidence I always perform better. |
What do you need to have a good session?
Coffee, good music (preferably something that's good to dance to between sets) & definitely some good training buddies!
Coffee, good music (preferably something that's good to dance to between sets) & definitely some good training buddies!
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I'm constantly working on improving my mental game too, by challenging my negative thoughts & focusing more on positive self-talk.
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What is the biggest benefit of CrossFit?
I think it has had a positive influence on all aspects of my life & helped me find balance (work, training, relationships) It has helped me to set goals & to always try my best in anything I do. I used to be a perfectionist & my own worst critic - so I believe it's helped me develop increased mental strength, self confidence and self belief.
I think it's helped me to not be afraid of hard work - getting through Uni, striving to always be learning/improving in my career & as a crossfit coach.
I think it has had a positive influence on all aspects of my life & helped me find balance (work, training, relationships) It has helped me to set goals & to always try my best in anything I do. I used to be a perfectionist & my own worst critic - so I believe it's helped me develop increased mental strength, self confidence and self belief.
I think it's helped me to not be afraid of hard work - getting through Uni, striving to always be learning/improving in my career & as a crossfit coach.
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CrossFit has helped me to feel proud of my body & what it can do - not merely focusing on what I look like.
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How important is your immediate training community?
Incredibly important! It's the reason I get in and train everyday even when I'm exhausted or don't feel like it. We have such an amazing community, everyone genuinely supports each other 100% and the gym really feels like a second home. Everyone is made to feel valued and important. It really is the highlight of my day - whether I'm training or coaching. Even if I've had a stressful day at work I always leave the gym feeling happy and energised again.
How to you relax and restore?
I love getting down to the beach when I can, coffee or lunch catch ups with friends, walk or bike ride with my bf and the dogs, hang by the pool at home, listen to music (and the occasional dance around the house) or just be super lazy and watch movies or tv shows.
Who inspires you ?
A lot of the female CrossFit games athletes - mostly because they're confident and proud of what their body can do & not just focused on aesthetics. I love that it's becoming more accepted for girls to be strong & embrace their body type.
In terms of competing - I especially get inspired by the smaller/lighter athletes that are still incredibly strong, as I always think my strength holds me back so it encourages me to believe that even though I'm a lot smaller than most, I can still potentially be strong - I just have to put in the work.
As an athlete what will you be trying to improve on for the 2017 Open?
I'll continue to work on my posterior chain strength my overhead mobility & strength as well as exposing myself to more high level competitions in order to get more experience & try to increase my confidence.
As a coach I will be helping my athletes to master their basics & improve their technique. I will have them focus on quality of movement and to develop strength overall through strict movement. I want to help them tap into their mental strength & to be able to push past their perceived limitations.
Thankyou for talking to The Barbelle Club Cindy x
Incredibly important! It's the reason I get in and train everyday even when I'm exhausted or don't feel like it. We have such an amazing community, everyone genuinely supports each other 100% and the gym really feels like a second home. Everyone is made to feel valued and important. It really is the highlight of my day - whether I'm training or coaching. Even if I've had a stressful day at work I always leave the gym feeling happy and energised again.
How to you relax and restore?
I love getting down to the beach when I can, coffee or lunch catch ups with friends, walk or bike ride with my bf and the dogs, hang by the pool at home, listen to music (and the occasional dance around the house) or just be super lazy and watch movies or tv shows.
Who inspires you ?
A lot of the female CrossFit games athletes - mostly because they're confident and proud of what their body can do & not just focused on aesthetics. I love that it's becoming more accepted for girls to be strong & embrace their body type.
In terms of competing - I especially get inspired by the smaller/lighter athletes that are still incredibly strong, as I always think my strength holds me back so it encourages me to believe that even though I'm a lot smaller than most, I can still potentially be strong - I just have to put in the work.
As an athlete what will you be trying to improve on for the 2017 Open?
I'll continue to work on my posterior chain strength my overhead mobility & strength as well as exposing myself to more high level competitions in order to get more experience & try to increase my confidence.
As a coach I will be helping my athletes to master their basics & improve their technique. I will have them focus on quality of movement and to develop strength overall through strict movement. I want to help them tap into their mental strength & to be able to push past their perceived limitations.
Thankyou for talking to The Barbelle Club Cindy x