wednesday and thursday

Whoa... this year has flown by.  At the end of every year I have a year in review party in my head.  Here is a glimpse at the year in review brain party:

I worked at smoothie king for 6 years... wanted to make a career of working with and for travis bolster.  He has been great to me as a friend and a boss and business mentor.  However, after things didn't pan out the way we wanted them to, we both decided that I needed to do something that I was extremely passionate about. 

I love anything involving personal wellness.  I love being involved in athletics.  I love being in touch with people(on a personal basis) daily.  Oh, could it be?  Could you combine all the things you are passionate about?  Apparently so...  So, Versus strength and conditioning was born.  I am omitting some obvious things that influenced me and gave me the confidence to open my own business, because I have learned very recently that what I have to say whether its good or bad, is better left unsaid.

We have been open for 4 months.  I could not be happier.  It is not because of me that all of this is possible, it is because of all the members.  You guys are amazing.  I want to help each and everyone of you guys achieve everyone of your fitness goals.  Thank you for helping me to succeed in a "struggling" economy.  One our family prayers is Psalm 91... its easy to trust in with support from you guys.  Thanks.  Here's to a great new year!  BRING IT 2010!

Wednesday WOD: tabata box jump, pull up, kbs and situp  8rounds
Thursday WOD: Grindy, Eva and Cindy were all done at the gym.  It was a great day!

Grindy: 10 clean and jerk@ 135, 5 rounds of cindy, 10 clean and jerk, 5 rounds of cindy, 10 clean and jerk, 5 rounds of cindy

EVA: 5 rounds of run 800m, 30 wall ball, 30 kbs @ 70
Cindy: 20min of 5 pull up, 10 push up, 15 squats.

early for tuesday

6am sit-ups.

warm up: snatch complex (snatch grip dead lift, high pull, muscle snatch, ohs) use light weight and PERFECT form and technique.

Str: power or squat snatch.  Work up to a heavy but doable triple.  Once you reach that weight, perform 3 sets of 3 reps.

WOD: 5 rounds of
12 hang clean
9 front squat
6 ring dips

If you are looking for a cardio WOD, use light weight and move through the WOD at a blistering pace.  If you are looking for a strength emphasis, load up the weight and take your time.

Holiday Hangover

"I consider myself to be a one man wolf pack."

Warm up: Run 400m,then 2 rounds of 10 air squats, 10 jump squats, 10 split squats, 10 back extensions, 10 reverse hyper, 10 jumping pull up, 10 push up burpees, then run 400m.

STR: Bench Press- set of 5 reps, set of 3 reps, set of 1 rep. (75%,85%,90-95%)

on the set of 1 try to do as many reps as possible.

WOD: row 1000m, 21 push press, row 750m, 15 push press, row 500m, 9 push press. use dumbbells, or barbell. Weight for barbell: 115#, DB: 35-45#

Video coming later today! Check out our facebook page and our you tube channel!

Here is Robert pulling 465# 9 times... he was shooting for 12 but the weights started to fall off...   The video is from a black berry so its not too great.

WHAT UP!

What up guys and girls! We now have a facebook fan page and a you tube channel. Search for Stevemcalister10 on youtube and you will find the channel. On facebook search for Versus Strength and Conditioning!

The Gym will be open on monday at all regular times. Happy Holidays everyone!

Tuesday

The WOD's were:

Tuesday: 3,6,9 rep rounds of thruster, pull up, and kettlebell swings.

WED: Pick a named WOD

early for monday

warm up: 5min of rowing, shoulder mobility circuit, light bench.

str: 3x3 bench

For reps:
1 min AMRAP Box Jumps - 24"/20"
1 min AMRAP wall balls - 20#/14# to 10 ft
1 min AMRAP Toes to Bar
1 min AMRAP Push up
1 min AMRAP Burpees

Xmas party

Xmas party

Hyeah!

Xmas Party

Xmas party

26 seconds to the end of the game.

Xmas party

"fat guy in a little coat"

Xmas party

"I like to think of Jesus as a mischievous badger." 

Xmas party

"Can I shoot it if it's got horns on it?"

Xmas party

The ladies of Steve's Muscle Palace.

Xmas party

Xmas Party

MMT and Sarah decide on a name for the one on the way: Dale Jr., Jr.

Xmas party

Steve and Paula into the Nascar race.

Xmas Party

JP had a little too much of that fire water.

Xmas Party

Sarah has one on the way!

Xmas Party

MMT rockin' it out

Xmas Party

Kellar's waiting til after Christmas to go to the doctor. He may tell
her drinking and smoking is bad.

Xmas party

Steve and Grizzley talk Nascar.

Xmas party

Freaky Friday

Warm up: 5min row. then 3 rounds of 10 walking lunges, 10 over head squat with 45#, 20 leg swings each leg, dot drill (google it if you need to), 10 back extensions.

STR: 3x5 back squat or front squat

WOD: 50 burpee squat clean thrusters with dumbbells.

*hold the dumbbells, perform the push up portion of the burpee, bring the feet into the jumping position, perform a squat clean-thruster.  All of that equals 1 rep.

**Next week we will be open All day monday, tuesday and wednesday.  We will be closed the 24th- 27th.  If you want to work out during our closed times get with me and I will arrange something.

*** We will be performing 3x3 next week on all of our strength lifts... so if you are interested, BE THERE.

WEDNESDAY:

warm up: 3 rounds of crossfit warm up
then

21-15-9
push press @95
pull up

time of the day was chuck at 2:06

THURSDAY: 4 rounds of run 800m.  rest as needed between efforts.  then 100 reps of any ab exercise(s).

3x5 DL

 FLEM, performing a "push up Helen" in Alvin TX.  "I party at Bottom's Up boys."

warm up: row 500m at 1:45 pace, then 3 rounds of 5: back ext, sit up, Hand stand push up, lunge.

str: 3x5 deadlift (75%,80,85%) last set amrap

AUX: 3x8 good mornings and 3x8 GHR.

WOD: 5 rounds of

1 push jerk
25 kettle bell swings
rest 1min

Core: 100 abmat situps

early for monday

warm up: row 500m, 3 rounds of 20 pvc pass thru, 10 push up, 10 jumping pull up.

Str: 3x3 bench press 80%,85%, 90%??? amrap last set.
then 2 sets max reps of chin ups rest 2min btw sets
then 3x12 bent over row with barbell

WOD: 3 rounds
250m row
25 wall ball. if you cant do wall ball do thrusters.

101

Warm up: row 1000m

wod: ride for 30cal, 10 push press@ 115, 10 kbs @ 2pood, ride 20, pp, kbs, 10cal, pp, kbs. repeat 3 times.

100th post!!

Well, we made it to 100 post on the site! There are some folks out there that wished we never wouldve made 1 single post and to you people I say, "thank you."

I am a little fish in a billion dollar industry, so why hate?

Warm up: 5 burpees, 3 rounds of Cindy then 20 leg swings

str: 3x5 back squat
then: 3x12 walking lunge, 3x10 GHR

wod: 1. Row 2000m TT. 2. 21-15-9 rep rounds of box jump sdlhp kbs. 3. Nasty girls

happy Friday!

10-1

not too shabby for a first time lifter... SAMBO!

warm up: shoulder complex, 15 low back lateral side squat jumps super set with 15 sumo deadlift high pull lunges. then 5 pull up, 5 push up 5 ring dip - 3rounds.

str: bench press 3x5 use 80,85 and 85% of 1rm. on the last set do amrap.

WOD: 10-1 of
renegade man makers
weighted step up
weighted sit up
dead hang pull up

its a grinder... might wanna bring a sweat rag. 

Pic of the Day

Do ya smell that? Do ya?

warm up: row 500m, then 3 rounds of 5 back extentions, 5 kettle bell swings, 5 sit up
then
20min AMRAP
@ 50% body weight perform
5 deadlift
4 hang clean
3 push jerk
2 over head squat
1 400m run

Monday and Tuesday

Monday:   the strength portion was deadlift 3x5 and the wod was: 5 push up, 7 k2e and 9 kbs AMRAP for 15min.

Tuesday:  Warm up: 3rounds of 5 push up, 5 kipping pull up, 5 shoulder press with 45# bar. Then make an attempt at new PR for dead hang pull ups.  Reverse hypers and ghd hip extension and back extension should be done as well.

Str: 3x5 shoulder press

Wod:  1min of thruster 95/55lbs, 1 min of pull ups, 1min of burpee box jumps, rest 1min repeat for a total of three rounds.

Google BIRD MAN COMPETITION

Marc Ginn told me about this about an hour ago... ever heard of easter island? well, there is more to the island than huge stone heads. Looks like they put some type of value on fitness according to their Birdman competition: taken from men's journal...

The next morning I took a taxi south from Hanga Roa up to the top of the extinct volcanic crater Rano Kau, home to the ancient ceremonial site of Orongo. With a stunning view west across the Pacific, it was here that one of the most important ceremonies on Easter Island took place. Every Spring, chiefs from the major tribes throughout the island would come together at this village to participate in the birdman competition.

Each tribe would enter its own competitor who climbed 1000 feet down the steep cliffs and plunged into the ocean below. He would then swim through shark infested waters for over a mile to reach the tiny nearby island of Motu Nui where he would wait for the laying of the first egg from a migratory bird known as the sooty tern. The first competitor to return with the egg won the honor of becoming birdman for his master. Upon being crowned birdman, this individual went off to live a life of seclusion for one year where all his needs were attended and he was afforded many privileges.2

Since the birdman cult was a relatively late invention on Easter Island, the ceremonial center at Orongo has survived into modern times relatively intact. I walked along a well worn path past low circular stone-houses built into the hillside. Some of them contain painted artwork that is still barely visible. Unfortunately entrance is not permitted.

Sunday

We are approaching a new year and with that new year will come excitement and new beginnings. Hopefully, I will have the Versus Strength and Conditioning Site up and running. Hopefully, I will have the gym completed to my expectations as well. Also, The workout template will change a little because we are diving a little deeper into a strength cycle. The heart pounding cardio will not totally vanish, but I have noticed that the majority of our ATHLETES need some assistance work to go along with their core strength lifts. So the assistance work will take precedent over the extended cardio sessions... for now.

I spoke briefly with Tyler Smith this weekend and we managed to get a few words in about training between his double unders. He is currently following OPT's training template and is seeing HUGE success with it. The OPT template is not always a "ball's to the wall" approach all the time. If you consider CrossFit to be a sport, which most of the "community" does, believe me, there are specific ways to train for sport. OPT as well as many other trainers that are 10x's smarter and more successful than I am believe that following just the main crossfit page is not enough to win the title of "the world's most fittest man or woman". I am with them. So if you come to the gym and notice some changes on the white board, don't be alarmed!!!

Also, I wanted to give a huge shout out to JP. Dude... you are a screaming example of what can happen if you really want to change your lifestyle. Really proud of you man. I read the Gym Jones site everyday and saw that Chad Pittman received his BJJ Black Belt. If you see him, shake his hand because getting a black belt under Pedro Sauer is an amazing achievement.  Congrats Chad, respect is given when it is due.  If you lose 300lbs or obtain a black belt in your lifetime, I think that is an achievement worthy of anyones respect.  So predication or cliche aside... Good job.

Choices and Consequences

Warm up: row 1000m, then shoulder mobility circuit followed by leg swings (20 each way), static hip flexor stretch, 3 rounds of back ext and ghd sit up (enough to feel loose).

Wod's

Filthy Fifity

Murph

choose wisely my people, insert evil laugh.....

Thursday

Warm up: row 1000m or spend 4-5min working on double unders, then 3 rounds of 5: pull up, push up, ring dip, 10 : air squat, jump squat (prisoner style), ohs, or work on pistols.

Str:  Push Jerk 3x5 (don't go too heavy... really work on correct posture and exploding through the hips.  GET UNDER IT!

WOD:  DIANE

21-15-9 of
Deadlift
Hand stand push up



SICK FIT!

Wed Hump Day...

Warm up: 3 sets of bench press

str: 3x5 bench press.  On the last set get AMRAP.

WOD:  Cardio as Promised

4 rounds
Run 400m
10 Heavy KBS or Dumbbell swings
15 burpee

tuesday

warm up: row 1000m, then 3 rounds of 5 reps of- pullup, pushup, situp, backext, ohs, ring dip

wod: 10 rounds of

5 push up
5 hang power snatch
5 chest to bar pull up

TOD: 9:00 MMT @ 95#