Friday, December 31, 2010


The gym was open for one hour today and we had a choice of 3 different workouts.  All were brutal and all lasted somewhere in the 20-30 min range.

Thanks for such a great 2010!  Bring it on 2011!

Thursday, December 30, 2010


The workout we did today was named Huckleberry.  It was freaking sweet!  If you missed it, you missed a fun but challenging workout.

The gym will be open tomorrow from 10am-11am.  So if you show up at 10:45 you will have 15min to workout.  Hope all you guys and gals can make it out.  Its sure to be a fun time.  HAPPY NEW YEAR!

Wednesday, December 29, 2010


Warm up: 1/2mile run, 3 rounds of body weight movements

Str: off

Workout:  10 rounds of

7 Sumo Dead Lift High Pull (135/95)
7 Ring Dip


The Gym will be closed Thursday morning @ 6:30am, all day friday and all day saturday.

Tuesday, December 28, 2010

Monday and tuesday

Monday: Front squat, push up, rev lunge, push press, kbs and jumping pull up 5 rounds.

Tuesday: Baseline x 3!

The gym will be closed friday and saturday!  If you have anyone that is interested in coming to the gym in the new year please tell them to call myself, kellar or michael and we will set them up with an appointment.  Also, please make sure you sign up for class times as it will help us with afternoon quality.

Thank you to all of you guys who are remaining steady throughout these cold holiday days.  I promise this type of determination will reap great rewards.

Thursday, December 23, 2010


warm up with body weight movements

str: pick a movement you are not great at and perform 3sets of 5 reps

workout:  one last cardio burner

3 rounds of 500m row, 20 db snatches, 400m run

Merry Christmas you guys!  The gym will be closed Friday, Saturday and Sunday.  Have a great holiday!

Wednesday, December 22, 2010


Time to get in the Christmas Spirit!!

Warm up: 400m run, 3 rounds of body weight movements

Workout: Santa's Throw Down!

Have to come to the gym to find out what the workout is!

Tuesday, December 21, 2010


warm up with body weight movements

workout: kb complex

kb swng
kb clean
kb high pull
kb step up
kb v twist

Monday, December 20, 2010

Christmas Week!

We will be closed Friday and Saturday of this week.  Hope everyone has a great holiday!

warm up with 30seconds worth of body weight movements

workout: 1000m row, 50 front squat push press, 30 pull ups

Everyone improved on their times as compared to last time.  Great job!

Tuesday, December 14, 2010


5 rounds of

db deadlift
db hang clean
db push press
db squat

us as heavy a load as possible.

Monday, December 13, 2010

There lies Grant in the recovery position! 9 times out of 10 this is how we look after a really hard workout. Is there any benefit to going this fast and intense? Shouldn't we exercise at a steady state for 60 plus minutes to get optimal results?

According to Tremblay A, Simoneau JA, Bouchard C. and his study:

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

In this study the group that does the type of workout we do lost 9times more fat than the group that did 20 weeks of endurance training. 9 times more fat in 5 less weeks? Are you kidding me? Sounds like a great plan to stick to... Those types of studies should give you confidence in your training program. One last thing... the constant in both groups was diet. If I had to list the top three most important things when it comes to fat loss it would read like this:

1. Nutrition

2. Nutrition

3. Exercise program

Get ready to be focused. The new year is coming. This is your year!

Friday, December 10, 2010

young thursday and friday

thursday: 20min of

push press
box jump
pull up
hollow rock

friday: 5 rounds of

power clean
front squat
shoulder to over head
down and back run

Wednesday, December 8, 2010

Old tuesday and wednesday

recognize this guy?
Tuesday: we did some deadlifts, lunges and a hard interval workout that consisted of burpees, kbs and running.  The competition was intense and some seriously awesome times were laid down!  Great job folks!

Wednesday: Row Row Row your boat!  Again, the intensity was high and everyone gave it a great effort!  Keep up the hard work as we head into the holiday!

Monday, December 6, 2010


Here is a video of dave doing 44in box jumps in a workout.  That is really freakin high especially when you are doing them after wall ball and other exercises.  Great Job Bizzo!  didnt know it was this small!

Warm up: bunch of body weight stuff

str: push and pull

workout: box jumps, wall ball, hr push up all done tabata style.  plus we had a cool down!

Big shout out goes out to Brooke and Barry for getting engaged.  Congrats guys!  Also, Hunter Dyess completed his first half marathon!  Nice work dude.  Keep on keeping on!

Thursday, December 2, 2010

Proud of you guys for nailing the double unders!

We had a little bit of a recovery workout today. Some rowing, running and double unders and situps were all done. Lots of people showed huge improvement on the double unders. GREAT JOB everyone! We also have a bunch of our ladies banging out very nice legit military style push ups.

Quote of the day: Pop bottles!

Tuesday, November 30, 2010

Hig: getting after it!

Evening Fitness Freak-a-zoids,

The workout was a long one today! Very proud of everyone for coming out and giving it their best effort!

What is up with your fitness/weight loss/strength goals this month? December starts tomorrow. What goals do you have for this month? Inside the gym or outside the gym? Do not be afraid to have a goal and go after it. If you are like me, you will start out with something that is actually really freaking good and then your ADD takes over and you forget what in the heck you were going after any way..... Weren't we just talking about goals?.... who wants MEXICAN KITCHEN. see what i mean.

Write down what you are going after. Tell a loved one or a friend. If you don't have a friend I will be your friend and you can tell me and I will dang sure to help you! Lets make December a great month!

Monday, November 29, 2010

Monday Monday Monday

Eric nailing the front squat

Great workout today! We haven't done the front squat with loaded barbells in a while so to see everyone do so well was fun! Great job everyone! Get ready for some cardio tomorrow! Here is a friendly reminder about the upcoming month. This is the stretch of the year where most people lose focus on their nutrition and gym time. Don't let that happen to you this year!

Sunday, November 28, 2010

What is your limit?

Sunday, November 21, 2010

sneak peak

monday: warm up

str: upper boday

workout: 30 thrusters, 10 rounds of 5 pull up, 10 push up, 15 squats, 30 thrusters.  weights TBA

Should be a quick and easy!

Friday, November 19, 2010

hi yall

Berg getting low!
well i took a week off from posting on the blog so i could work on another project i have going on. But we back in bidness baby!

this week was very very difficult. tuesday's workout of 1000m row then the 4 round barbell complex that followed was horrible. Then we did a CF workout consisting of 500 reps. Today's workout is not too bad, consisting of 3 rounds of 400m run, 20kbs, 12 pull up, 12 body weight bench press. Should be a lot of fun!

Tomorrow the gym will be open at 10am as usual. A lot of us are running in the Purple Heart 5k tomorrow that begins at 9am at USM's pride field. I think you should come out and support a good cause plus get some great exercise to start the weekend.

Well, Christmas music is already playing on the radio and star bucks has broken out the holiday cups. Guess its the holiday season already! It seems like just yesterday that we were complaining about the heat! With the holidays upon us it is easy to cast healthy living aside. I encourage you not to do so. A lot of you guys have worked so hard for all the accomplishments you have made. So if you mess up during this holiday season don't worry! you are only one meal away from being right back on the wagon. If you put one scratch on your car you wouldn't drive it off a cliff would you?

Thursday, November 11, 2010


A huge thank you goes out to all military folks today. Thank you for everything you do and have done. Freedom isn't free. Thank you.

warm up of the week

str: row 2000m

workout: 10 burpees, 50 situps, 20 burpees, 40 situps, 30 and 30 of each.

Remind me to never program a 2000m row ever again.

Wednesday, November 10, 2010


Warm up of the week

str: off day

Workout: 3 rounds of

30 kbs
25 wall ball
20 pull ups

3 rounds
20 situps
1 suicide

This was a tough little workout. We had some folks do really well in today's workout and some folks do really poorly in today's workout. What makes the difference in the people that consistently lay down great times and the people that hit and miss? Well, could be a few things: 1. Sleep. 2. Nutrition. 3. Will power.

1. If you do not rest adequately it is very hard to get your central nervous system to respond the way you want it too. A quote from one of my highschool clients this week, "I need 10-12 hrs to function normally. I mean seriously". Right after this statement was made, Dave "the bizzo" came in and said, "The military is a firm believer in 4hrs of sleep." So who is right? It can be a personal thing, like some people can function on much less sleep than others. From articles I have read, the majority of "sleep experts" say 8-9 hrs is absolutely optimal.

2. Last month I participated in a Triathlon. While preparing for this I tried my best to eat as clean as possible by eliminating bad carbs and alcohol. Along with your standard, swim, bike, run, training Michael and I did many interval and metabolic conditioning workouts. I set a personal record on my 2000m rowing time trial, and finally went sub 2 on a cf workout named fran. I credit all of this improvement to clean nutrition. Oh yeah and along the way i went from 195lbs to 181LBS.

3. Some days you just dont have the will power to perform your absolute best... I get it. Its on days like this that I ask myself, why am I here? The gym is like a home to me. I love being there. I love challenging myself. I love competing with my friends. I love encouraging people to be their best. More importantly, our gym is for 100% without a doubt making you more healthy. So remember always have a positive attitude, try your best because you are only making a positive impact on your life be showing up everyday! Another thing, the reason we make our workouts so hard are for a few reasons: 1.Intense workouts are scientifically proven to burn more fat and improve metabolic conditioning better than long slow workouts. 2. When you finish one of our workouts, you should feel accomplished. Hopefully you feel a sense accomplishment because lets be real... there aren't a whole lot of people out there that will push themselves so hard that they almost throw up.

NOVEMBER 20th is the ROTC Purple Heart 5k race. Sign up or be hated on by every person alive.

Tuesday, November 9, 2010


Warm up: run 800m in this beautiful weather! Followed by warm up of the week

Str: 5min of the perfect squat

workout: 5 rounds of

5 heavy clean and jerk
20 situp
10 deadlift
10 HR push up

then rest

Row 30/30 8 intervals

Monday, November 8, 2010

Monday Monday Monday!

warm up of the week

str: leg circuit

15 one arm sit ups
30 ring rows
15 one arm sit ups
30 ring rows
30 wall ball
15 box jump
30 cal row
15 kbs
30 double unders

Great job today guys!

Wednesday, November 3, 2010


warm up of the week

str: we did a majority upper body split of push and pull movements

workout: 2 rounds with 5min rest in between of

20 burpees
30 sumo deadlift 2 high pull
40 box jump
500m row

Tuesday, November 2, 2010

Monday and Tuesday

Monday we did a horrible leg strength workout... deadlifts, front squats, and lunges, then we bailed off into a shoulder press and jump rope workout.  10-1 shoulder press/hand stand push up paired with 25 double unders between each set.

Today we did a little bit of rowing followed by a workout that wasn't timed.  Pull ups and abs were the main focus.  After that a choice of 75Kbs or 75ball slams was next.  I know a lot of folks are starting to get better a double unders.... here is a video that might motivate you or make you mad!

Thursday, October 28, 2010


This is a picture of Michael carrying one of the 100lb plates during one of the times we got snow!  Its snowing, he is working out, and he is wearing shorts!!!  Crazy!  Hopefully we will get some cooler weather soon... maybe we can have a repeat of this workout.  Here is what we did today:

warm up of the week

str: barbell complex

workout: 1min of each

box jump
kb clean and press
ball slam

Wednesday, October 27, 2010


Well boy howdy... It has been a while since we have done a really hard interval so I decided to throw one in there today.  It was met with open hearts and tons of "positive" attitudes.  Poor, poor mr interval.  He has no friends.

warm up of the week

str: power clean, ring dip, hspu

workout: row 500m 4 rounds.  rest 3min between efforts.

Tuesday, October 26, 2010


Warm up of the week

Str: 15  rounds of 30/30 runs

Workout:  10-1 Push press with 150m row between rounds.  This is a sprint workout, KILL THE ROWS!

Monday, October 25, 2010

Monday Monday Monday!

Warm up of the week

Str: Bench Press and Inverted Row Super Set

Workout: 4x's
40 weighted step ups
10 clapping push ups
5 toes 2 bar

50 1 arm situps
50 bridges

Sunday, October 24, 2010


This weekend was a busy weekend for Versus Strength and Conditioning.  We had our first outdoor workout, which I consider a complete success!  We met at the Jackson Road Station of Rails to Trails and did a running and kettle bell workout.  We will continue to host these outdoor workouts every saturday until the weather gets too cold (which looks like it will never happen).

I am going to take a minute to brag on one of my personal clients.  Cindy walked in the door a few months back, and I could tell she was ready to change her life.  On her first visit we chit chatted a little bit, which honestly was a little one sided because I tend to be really excited about baptizing new people in what we do.   I asked her if she played any sports in high school or college, "Basketball".  YES!  I knew we would get along just fine.

In the months to follow I watched her go from struggling through a 400m run, to running a sub 10minute mile.  She set many other personal records along the way: rowing a 8:16 2000m, doing kipping pull ups in the green band, dead lifting 200lbs but my personal favorite was the change in the little things she said.  "Cindy you can walk if you need to on this las...."  I AM NOT WALKING!  "You just tell me what to do and I'll do it.  Don't tell me how much it weighs, just tell me to pick it up."  So all these accomplishments in our little warehouse gym reaffirmed in her, "I want to do a triathlon."  My first thought was, "She is crazy".  My second thought was,  I can't let her do it alone.  So, I signed up to do the Mighty Magnolia Triathlon because I wanted to be there to tell her, "Pick it up."  Well, her work schedule interfered with the Triathlon so I guess better luck next year...  Hardly.  This Saturday she swam 600m at the wellness center, then rode 16.2 miles on the trace and then ran 3.1 miles.  Triathlon... Check.  I can not tell you how proud I am of you girl.

Another girl that we are super proud of is Jill Duckworth.  Jill came to us about 6-8months ago and wanted to get in shape for a pageant.  I think I tuned out the fact that it was the Miss Mississippi pageant.  Over the next few months,  Jill worked her tail off in the gym.  She left us and traveled to Vicksburg to compete in the pageant.  As a first year competitor Jill won the swim suit portion and also won first runner up... A HUGE ACCOMPLISHMENT.  This past Saturday she competed in the Miss USM pageant and won.  Guess Vicksburg will see her again this year... go get em Jilly!

Thursday, October 21, 2010


Warm up: Practice snatch and clean and jerk progressions

Str:  Find 1rm on Clean and Jerk and Snatch

Workout: With a 10min running Clock perform:

6 squat cleans
12 pull up or push press
24 double unders

***Reminder***  The gym will be closed this saturday because.... WE ARE MEETING AT THE JACKSON ROAD STATION OF RAILS TO TRAILS.  Bring your friends and family and let them join in all the fun.  This is part of our "Outdoor Saturdays" program that we will run as long as the weather is nice!  Come show your support for Versus Strength and Conditioning!  Wear your VSC gear! 10am-12pm

Wednesday, October 20, 2010


Warm up of the week

Workout:  7 times through circuit

7 hand stand push up
7 front squat to push press
7 dead lift
7 k2e
7 burpee
7 kbs
14 jumping pull up

use light weight and go fast!


5 rounds of 30/30:

pull up
push up
sit up
down and back sprint
after 5th round rest 2min


4 rounds of
6 bent over row
6 hang power clean
6 push press
10 k2e

Fun times!

Monday, October 18, 2010


Warm up of the week

str: can we say legs?

jump squat, walking lunge, semi stiff leg deadlift.

workout: Team workout
20min amrap of sdlhp, box jump, run

If you have a weight loss goal in mind and need a little extra motivation read THIS!

It is the section by Alwyn Cosgrove.

Sunday, October 17, 2010


10-1 thrusters and burpee!

Thursday, October 14, 2010


6 rounds of

run 400m
12 toes 2 bar

you have 3:30 to complete the round.  The faster you move the more you rest!

Tuesday, October 12, 2010


Warm up of the week

STR: 3x24 OH walking lunge

Workout: 42 SDLHP, 21 T2B, RUN 400m, 30 SDLHP, 15 T2B, Run 400m, 18 SDLHP, 9T2B

I can not tell you how proud I am of all the girls tonight.  Most of you listened to me and grabbed the heavy KB, dug in, gritted your teeth and toughed it through tonight's workout.  Very good job guys!

If you haven't noticed the groups we have coming in later in the evenings... its our BOOT CAMP!  If you have anyone you know that is interested in starting at the gym but has reservations of any kind, tell them about boot camp!  Its a great way to get started and also a great way to challenge yourself!  Our next sign up deadline is October the 25th!  Spread the word because our classes will fill up fast.  Last time we filled up in one week!

Monday, October 11, 2010


My bad about not posting last week.  I was really busy thinking about drowning at the Triathlon.  Michael, Tullos, Anna, Sarah and I all did very well at the triathlon.  It was a fun event that I hope will have more VSC athletes competing next year.

After the triathlon, many of us journeyed over to the USM game- well tail gate!  We had a blast!  I can not tell you how awesome it is to have a community of folks getting together under the tent.  It is a blessing to be friends with you all.

STR: Shoulder press 3x5, pull up 3x8

Workout: 5rft
15 kbs
15box jump
15 push up

Fastest time: 6min

Wednesday, October 6, 2010


warm up of the week

str: 3x5 of your choice

workout- Train Style
run 400m as a team one time
Then 3 Rounds:
20 box overs
20 HR push up
20 wall ball
20 kbs
walking lunges 20ft
Run 400m

You may not pass the teammate in front of you.  That is the only rule!

THE GYM WILL BE CLOSED SATURDAY OCT the 9th.  We have 5-6 people tri-ing(ha) the mighty magnolia triathlon and then supporting the GOLDEN EAGLES!

Tuesday, October 5, 2010

Monday and Tuesday


row 25cal
25 burpee pull up
run 400m
25 burpee pull up
row 25 cal
25 burpee pull up

Tuesday:  Workout

2min of each- wall ball, kbs, box jump, double under.  rest 1 min then tabata weighted jump squat, plank hold

Thursday, September 30, 2010


warm up of the week

str: 3 rounds 5 power clean, 3 hang squat clean, 1 squat clean.  go up in weight each set

workout: 30 back squat @225 then run 1mile.

Wednesday, September 29, 2010


Warm up of the week

str: off day

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips/push up
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 30/15 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
200m Run


Movie Videos & Movie Scenes at

When you are surrounded on all sides, out numbered and losing hope... its easy to give up.  Excuses are what outnumber me most of the time.  "I'm too busy."  "I'm tired."  "I'm stressed."  Those are the common ones I use.  I let those excuses act as a shield that guards the real problem: FEAR.  What if I fail?  You have people counting on you, don't let them down!  Don't push too hard, it'll hurt too bad and people can't see you like that.  Fear is the cause of all of that!   

I watch the biggest loser every season.  I love that show.  One of the reasons I love it so much is because you get to see the complexity of people.  Those contestants have confronted a huge issue in their life.  And as they journey along through the show they discover many of their underlying problems through physical exertion and self discipline.  In my opinion being unhealthy or obese got them on the show but it is not the root of their problem.  So, this show broadcast all of these individuals that consistently make an excuse for being unhealthy.  They never deal with the REAL issue, even though it looks them in the face every morning.  I try to get you guys to view our gym (physical exertion and self discipline) as a way of exploring yourself and your issues.  What is really holding you back from crushing a workout?

A quote one of the trainers uses is, "Stop acting like a victim."  A victim always needs attention and validation.  It makes you feel good when people stop and give you attention and help even when you don't need it or deserve it.  A victim never has to take risk.  If you never risk anything, you will never fail at anything.  However, if you live with this type of mentality you might end up as a prisoner, just as these contestants did.  You'll never venture outside of your comfortable cell.  You will always point the finger at something or someone for your failures.  You'll never know what you were capable of because life and those opportunities will pass you by.  So, Discover what you are worth.  Do not rely on excuses.  Point the finger at yourself and become a stronger person.  When fear rears its ugly head and "I can't" starts speaking up, stand your ground, put up your fist and be prepared to fight.  Know this: When life gets hard, and you are at your breaking point, you are moments away from success.  The night is always darkest before the dawn.

Tuesday, September 28, 2010

Keep Fighting...

Monday:  warm up of the week

str: tababta squats followed by 5x5 dead lift

workout:  21-15-9  burpees, kbs after set of 9 run 400m.  Can you go sub 5?  We did.

Tuesday:  warm up of the week

str: off day

workout:  3 shoulder press, 5 push press, 7 hang clean, 9 24in box jump (5Rounds).  M115, F 75

Thursday, September 23, 2010

Wednesday and Thursday

wednesday:  Like Whoa.

15 Deadlifts Run 200m
30 h2h KB swings/Run 200m
30 clean 2 press KB run 200m
30 Burpees /Run 200m
30 Jumping Pullups /Run 200m
30 Box jumps /Run 200m
30 hand release push up /Run 200m
30 kb thruster

Thursday: 15min Amrap

30 wall ball

Attention:  Starting October 5th the gym will host Tuesday Thursday class@ 9am-10am then close promptly at 10am and reopen at 4pm.   This is a change from opening at 9 and closing at 11 and opening at 3 and closing at 7.  If this is a problem, let us know and we will see what we can do.  But we have to have at least 5-6 people to be open for a class.  Thanks!

Tuesday, September 21, 2010

Heart and Soul

There is always a story behind someone or something.  What's your story?

Monday and an early post for Tuesday

Monday: 30min AMRAP

run 400m
15 high pulls
10 hand release push up
20 walking lunges

Tuesday: TT

RUN 1mile for a new PR or row 2000m for a new PR.


4 rounds of 10 knees to elbow, 20 abmat sit up, 20 floor wipers.

Saturday, September 18, 2010


Thursday, September 16, 2010

Wednesday and Thursday

Wednesday: 150 jump rope, 20 kbs then 6 rounds of 10 pull up, 10 push up, 10 squat, then 150 jump rope, 20 kbs

Thursday: 12 ring dip, 30 situp, 20 push press, 24 over head walking lunge... 4 rounds!

The gym will be closed this saturday and will have limited hours on Friday.  We will close at 5 on friday so we can all attend the USM game!  Come out with us and have a great time!

Tuesday, September 14, 2010

Monday and an early post for Tuesday

Monday: row 500m then 5 rounds, 7 wall ball, 7 kbs, 7 burpee, then run 400m

tuesday: row 2k, 21 hang clean, row 1k, 21 push press, row 500m, 21 hang clean and jerk.

Friday, September 10, 2010


warm up of the week

str: push press 3x5

workout: 8.6.4 of dead lift, hang clean, push jerk, then run 50m 4 rounds.

We will be down by Lake Byron tailgating tomorrow for anyone that is interested!  There will be some intense games of bean bag toss going down... Bring your A GAME!

Thursday, September 9, 2010

Who Dat?

Can the Who Dat nation pull the Saints to Victory?  I know we all hope so.... well all of us except Austin (one of our dedicated high school students).  There is a little wager that if the Vikings win by 14 points, Michael Frierson has to do the workout Murph (1mile run, 100pull ups, 200 push ups, 300 squats, 1mile run).  If the Saints win by 14... Austin has to do murph.  Sit on the edge of your couch boys!!! Its a close game!

The workout today was really really... well... difficult.  Looking at a workout like today's that only contains 3 movements, your confidence rises and looks forward to a "short" workout.  However, those dang double unders can become very very tiresome and difficult!  I challenge all of you to work on your double unders every day you are in the gym.  Believe me, when it comes to double unders, practice really does make perfect!

Shout Outs:  Whitney Dyess had her 21st birthday yesterday... and then showed up to the gym today!  Talk about dedication...  Her brother, Hunter nailed a 40lb PR on the back squat today.  Nice work man!  Angie Elias aka Mini,  started nailing consecutive double unders today in the workout.  Nancy Pants absolutely murdered the workout today.  Great job girl!  Kellar also set a new PR today by hitting 40 consecutive double unders today!  Last but not least, Cindy Armstead, a personal client of mine ran her first mile for time today.  Let me preface the announcement of her time with this:  Cindy is like me... she hates running.  When she first started at Versus, she didn't make it 200m without stopping to walk.  Well, talk about improvement and putting a "stamp on it"... HELLO 9:25!  Very proud of her and everyone of our clients.  If you want to change your life through fitness step into our doors.  I know you know someone that needs to be in our gym.  Someone that got a bad health report from the doctor, or someone that has always struggled with weight etc... Don't be scared to tell them to stop by and get started!!!

Warmup: Warm up of the week

Str: Off Day

Workout:  5Rounds for time
40 double unders
30 box jumps
20 Kbs.

Wednesday, September 8, 2010


warm up of the week

str: ring push up 3x10 and ab mat sit up 3x20

workout: 1000m row, 50 thrusters, 30 pull ups.  Can you go sub 6?

If you plan on attending the gym this saturday, we will be open from 9-11am.  We are going out to support the Eagles and think you should to!

Tuesday, September 7, 2010



Hope everyone had a great Holiday!  I would like to extend a heart felt "Welcome Back" to the Griz.  Boy have we missed you.  On the same note, well sorta, there have been some of you guys whose attendance hasn't been up to par.  Please don't make me call you out on the blog or on Facebook.  I have been known to make a face book fan page for people...

warm up

Str: dead lift, lunges, goblet squat

workout:  Spin Off

run 400m, max set of db shoulder press, run 400m, max set, of pull ups, run 400m, max set of push ups, run 400m, max set of kbs... repeat this sequence for 25min.

Quote of the day:  There were many but this is the one i remember, "My legs feel like the are freaking paralyzed."

Friday, September 3, 2010


warm up of the week

workout: row or run 1k

then 2 rounds
25 pull up
25 kbs
25 situp
row or run 1k

Have a safe weekend.  The gym will be closed monday!

Thursday, September 2, 2010


Well... the Eagles couldn't get it done tonight.  Better luck next time I guess.

Warm up of the week

str: none

workout: 20min Amrap

30ft  over head walking lunge f:25, m:45
8 supine ring row
200m suicide run
8 dumbbell squat clean

Wednesday, September 1, 2010


warm up of the week

str: a1. shoulder press. a2 ring rows. r3. ring dips

workout:  21-15-9

21 push press
21 ball slam
run 400m
15 push press
15 ball slam
run 200m
9 push press
9 ball slam
run d&b

Tuesday, August 31, 2010

Monday and Tuesday

Monday: str: dead lift and walking lunges

workout: 21-15-12-9 of power clean, box jump and k2e

tuesday: str- 3x5 push press, 3x10 pull up

workout: 4x800m run, rest 90 seconds between efforts.

I know that some of you guys may not like running that much... believe me, i am in the same boat.  But all of you guys did really well today.  Brooke... I am PROUD OF YOU, now go put your head down and read!

Friday, August 27, 2010


warm up of the week

workout:  3 rounds

row 500m
20 burpees
run 400m

Nice intense cardio workout!  Great times posted by all!  Michelle had the female time of the day with 19:02 and Hunter sprinted at the end to eclipse Colin's TOD by a few seconds with a 16:04??? Sorry if i dont have the exact time, but whatever it was... white boy was RUNNING!  Great job!

Thursday, August 26, 2010

Wed and Thursday

wed: 3 rounds of

run 200m
20 thrusters @75-95
15 pull up
30 push up
45 squat

break the pull, push, squat up into three rounds of cindy


7 sets of 5 "touch and go" clean and jerk.  work up in weight until you find a load that is hard but doable.  There should be no failed reps.

Tuesday, August 24, 2010

Friday of Last week and Monday!

Friday: Every min on the min for 20 min

5 pull up
10 push up
7 kbs


We started the week of right with...

Fight Gone Bad

1min of wall ball, sumo deadlift high pull, box jump, push press, row, rest.  repeat for 3 total times.


We launched our boot camps today and we had an amazing turn out!  I can not tell you how awesome it was to see full classes through out the day.  Keep spreading the word about our free Saturday sessions, bring a friend and lets make boot camp an awesome 8 weeks!  Also, we have a new boot camp blog under the friends and info link.  Feel free to check it out and spread the word!

warm up of the week

workout:  400m run, 20 toes to bar,  10 double unders, 15 toes 2 bar, 20 doubles, 10 toes 2 bar, 30 double unders, 5 toes 2 bar, 40 doubles, run 400m

Thursday, August 19, 2010


warm up of the week

str: off day

wod: 3rft

10 ground to over head
200m run

Wednesday, August 18, 2010

AMRAP Wedensday

warm up of the week

str: dead lift 5x1

workout:  20min AMrap of

7 kb front squat
10 walking lunges (right hand)
20 situp
10 walking lunges (left hand)

This workout was a GRINDER.  Tomorrows workout will be crazy fast.... I promise.

Here is an interesting article for our girls about to start college... its loaded with product advertisement, but it pretty decent... Freshman 15

Tuesday, August 17, 2010


warm up of the week

str: 10 min of Handstand work

workout: 5 rounds
20 db push press
15 unbroken ring rows
rest 1 min

after the 5th round, rest 1 min and then run 1 mile for time!

Monday, August 16, 2010


warm up of the week

str: find 1rm in any pressing movement.  Josh had a 280 push jerk today.  couldve made more, but left a little in the tank for next time

workout: 3 power clean, 3 hang squat clean, 5 pull up, 5 ring dip, 10 cal row Amrap 20min!  Great Job today everyone!  The energy in the gym was awesome!

Friday, August 13, 2010


warm up of the week

STR: Front Squat Max Load

wod: 3 rounds

run 400m
20 thruster @115
10 burpee

Have a great weekend guys and gals!!!  Saturday Open gym as always!

Thursday, August 12, 2010


warm up of the week

str: 2min of Lsit

workout: 50-40-30-20-10 double unders, 5-5-5-5-5 of Ring Hspu and Ring Dip

Great at one thing or average at a lot of things?

Wednesday, August 11, 2010

Wild Wednesday!

warm up of the week

str: work up to a heavy power clean

workout: 21-15-9

deadlift 60%-70%
pull up
sprint 50m between the rounds

Tuesday, August 10, 2010


Warm up of the week

Str: Thruster 3x10

Workout: 5 rounds

6 power snatch @95
9 ring push up
12 box jump 30in
rest 1 min


Boot Camp:
So I'm not sure if you've heard but Boot Camp is back! If you know anyone, beginner or expert, who is looking for something fun, challenging, and motivating please tell them about Boot Camp! It will be an 8 week program starting August 24th at 6:30pm!!
Most people feel like they have to already be in shape to join a Boot Camp class.... this is not true! All our workouts can be scaled to fit any level of fitness! Right now you are thinking of at least one person who has said they are too out of shape to come to Versus! Or they are too scared or intimidated..... Boot Camp is the place to start, I promise! We have done this before and I have seen it work!
For more info please go to

Monday, August 9, 2010


warm up: run 400m, 10 wallball, 10 sdlhp, 10 box jump, 10 push press, 3 rounds

str: press 3x5, ring row 3x15

workout: 4 rounds

15 sdlhp
20 sit up

Thursday, August 5, 2010

Wed and Thursday

Wednesday:  2 rounds

row 500m
30 burpee
25 kbs
rest 3min

Thursday: 1 round

2-4-6-8-10 power clean
3-6-9 pull up, push up, jump squat

2 clean, 3-6-9, 4 clean 3-6-9 etc...

Are you alive?

Tuesday, August 3, 2010


Warm up: general

str: double under ladder 5-10-15-20-15-10-5 OPT style

Workout:  3 rounds

50 air squat
12 pull up
8 hang power clean

Here is a list of quotes from John Wooden... I really liked this man.  Here

Sometime, for some reason or another, people want something but lose the motivation to achieve it...

Things are suddenly clearer...

Monday, August 2, 2010


Warm up: general

workout: 15min amrap

push press 5 and box jump 7

Hope everyone had a great day!  We were super excited to see Brooke, Lacy and "Kay" back in action!  Still missing a few of our beloved teachers... hope to see you guys soon.

Other news:  Boot camp is starting up!  Boot Camp is the perfect way to get started with Versus.  FYI, you better sign up, its filling up fast!  call me @ 601.554.6254 or email me @

More Boot Camp Info Click HERE

Sunday, August 1, 2010


It will be in the upper 90's all week.  Please make sure you hydrate, and eat before you come to the gym. 

The workout on friday was: run 1 mile and then do 150 wall balls.

With that said... its gonna be another tough week.  Not the same as last week but definitely TOUGH!

On the subject of tough...

Thursday, July 29, 2010

you get what you wish for.

thank you 9am ladies for being awesome.  you set the tone for this work out.  i was very proud of all you guys.  For an active recovery workout this was pretty tough! 

1min of:

ball slam
plank hold
10m suicide
1 min rest.

do this 5 rounds! 

Tomorrow is friday so... buckle up!

Wednesday, July 28, 2010


So today was a hard workout.  Again it was HOT.  Anyone noticing a trend?

All of our workouts carry some level of difficulty.  Heck, if you ran in place as fast as you could for 20min it would be hard, then add 95-100 degrees to that... sweat fest.  With that said, prepare yourself mentally for a challenge during these summer months.  We aren't only interested in helping you achieve your physical, " i wanna look good in the mirror" goals.  We are also interested in helping you develop metal toughness.  If you want to quit in a work out, we motivate you to keep going, to get one more rep, to finish what you started.  If you want to quit in a situation in life, or take the easy way out, maybe, just maybe you'll hear the echos of the folks at the gym telling you, "come on you got this, one more rep, don't quit, you are almost done, its so worth it, keep pushing..."

If you don't complain, give something your best shot and truly give an honest effort, I SWEAR no matter what the outcome, you will be satisfied.  Michael and I always paraphrases Douglas MacArthur by saying, " The body is capable of amazing things.  The human body is awesome, God made a true machine.  The mind is weak and feeble and will quit way before the body does.  The body will not tire if the mind isn't tired.  Give your body a chance to fulfill its potential!  Tell the mind to get out of the way."  

Being physically fit is inspiring, feels good, enriches your life, and adds both years to your life, and life to your years. People that are fit seem to have a clearer, more optimistic view of life.

What will you choose tomorrow?  Fit?  Or a day on the couch?

Workout: 6min amrap of 20 lateral hops and 15 kbs.  Highest total- 8 rounds
rest 1min

6min amrap of : 5 burpee and 7 kb front squat.  Highest total- 7 rounds

rest 2min

7min time limit: 75 jumping pull up, 50 air squats, 800m run.  6:42

Tuesday, July 27, 2010


Str: 5x5 push press

workout: 10-1 man makers and hang clean and jerk 30/115


Monday, July 26, 2010

Roll an 8

Tabata 8 rounds!

We had an amazing turnout today!  Everyone nailed the workout with tons of intensity!  Shout outs: JaYmes, for coming back to the gym after being locked out of her house and having a bad day.  Way to go girl!  It was also good to see Whitney back in the gym!  Brie, girl you did an amazing job todaay!  Keep it up!  Everyone killed the 400m run at the end.  I was very proud of everyone today!

str: deadlift and push up

workout: Tabata
bottom 2 bottom
box jump
max effort 400m run

mcdonalds fruit smoothieMcDonald's McCafe Smoothies:  DO NOT EAT THEM AT ALL!  310 calories and over 50 grams of sugar. 

Friday, July 23, 2010


The heat.  The workout.  Ugh.

Warm up: Pray.

Workout: 1200m run, 63kbs, 36 pull ups, 800m run, 42kbs, 24 pull up, 400m run, 21 kbs, 12 pull ups.

I do not see how a drug free human completed this workout under 17min, then promptly threw 285lbs over his head.  Gross.

heat index of 102.  ouch.

Thursday, July 22, 2010

Boom, shake shake the room!

5-4-3-2-1 of

muscle ups
power clean
front squat
push press
back squat.

Do five muscle ups, then the barbell complex 5 times.  Do four muscle ups, then 4 barbell complex etc...

The workout tomorrow will be epic.  Bring your big boy pants and man hands.

Wednesday, July 21, 2010

Hump day Grind

Warm up: basic mobility with 50m runs

str: all groups had different strength work today

workout: "Grind"

800m run
70 push up
60 skier hops over plate
20 down and back plate carries
40 kbs
30 burpees
20 pull ups

Today's work out was hard... however, everyone did amazing.  I can not tell you how proud I am of everyone!  This week will be one of the hardest weeks on record, due to the temps and the workouts.  Please bring you best effort!

Tuesday, July 20, 2010

Partly cloudy with a chance of overhead squats

As I type this, I can hear thunder booming outside.  A buddy of mine jokingly referred to any type of thunder, whether it be near or far as a "Thunder Boomer."  Well, as the thunder rolls (I love you Garth) I am hoping the rain holds off so we can get some running done during the workout this evening.

Speaking of running, I hope all of you know that we have about 6-8 people from the gym that are participating in the upcoming Might Magnolia sprint triathlon.  If anyone is interested in getting a team together, let us know and we'll help in anyway possible! 

Versus Members, I write this next paragraph with a solemn heart.  The ever lovable Jay-Rod (Jared Cobb) will be leaving us this week.  If you haven't met J-Rod, let me tell ya, you are missing out.  In his words, he is a guy that is "serious" and a guy that "likes to have fun".  He has been a consistent member of the gym (3pm group) for almost our whole first year.  Jared, thanks for your dedication, and hard work.  I hope we were able to give you the results you were after.

Workout: 20min time limit

run 1.5 miles, for the remainder of the time perform overhead squats (75m, 55f).  There is a catch, every time the bar comes down from the over head position you must perform 3 burpees. 

God Speed.

Monday, July 19, 2010

Hello Monday

Ready for a challenge?  This week starts off easy and ends with a bang!

Happy Birthday wishes go out to Michael Frierson.  Sweet 16 is very special, so make sure you wish him a happy birthday.

As I posted earlier last week, our BOOT CAMPS are getting ready to launch.  These will sell out, so if you want to be a part of one let me know!  Our boot camp is the best way to get started with Versus S&C.  The movements we will be doing aren't complicated, the pace of the workouts will be non-stop and the energy will be through the roof!  So if you and a friend are looking to GET FIT, VSC Boot Camp is where its at baby!

Warm up: 400m run, sit up, back ext, push up, general mobility circuit.

Str:  3x15 weighted pull up.  break the sets up as needed.  you should not be able to get 15 in a row.

workout:  run 400m, then 7 rounds 4 hspu, 8 kbs, 12 ghd situp, then run 400m

Sunday, July 18, 2010

Late post

Thursday: 10 rounds
10 pull up
10 push up
10 situp
10 squat

Friday: 5 rounds
run 50m
20 walking lunges
10 burpees

Ready ready ready for a new week!

Wednesday, July 14, 2010

Food for thought.

I had intentions of making a post last night... but... I fell asleep.

Workout from yesterday:

we ran a few 400m repeats rested as needed between,

amrap: 12min of 5 hspu, 7 snatches@95 and 10 box jumps.  ouch.

The workout today will be a choice of a recovery workout or a 5-10min triplet.  The morning did the triple followed by Tabata situps.  After the workout was over, as we always do, we sat around and talked a little about everything.  However, the main topic of today was diet.  Most articles, websites, etc, give you basic guidelines of what to eat, when to eat it and give you an ingredients list.  In my experience most of the ingredients are weird, the meat or fish is something you've never heard of and then... its broiled, blackened, sauteed, or whatever.  The magazine diets are so overwhelming to me so I searched for something easy.  I found the Zone diet.  It requires you to weigh and measure everything... Next.  Then I found the Paleo diet.  Score.  If you are looking for simplicity then consider this it.  I do not strict paleo whatsoever.  Think about what a caveman would have eaten and that would be strict paleo.  Now the modern day caveman rides in a car, sleeps in a bed and has HDTV.  So the diet I follow is based loosely around a paleo diet.  What follows is what I tend to eat on a daily basis.

***Now remember this is what works for me.  I busted my ass in the beginning (Starting weight 225lbs) and made it through the first 20lbs kicking and screaming.  What I do now keeps me sane and still allows me to have fun here and there.  So with saying all this,  I do not advocate this for anyone else.  So if you die from doing this, its your fault, not mine.***

Breakfast: 3-4 whole eggs, 2 pieces of bacon (turkey bacon or the real stuff, depends on what we have), bottle of water.  This meal usually happens around 7:30am

Snack: usually one of these- a paleo kit (google them, i have the 200 calorie variety) or 5 pieces of deli turkey meat with some almonds or fruit, really depends what is in the fridge, or maybe a few a packaged of beef jerky with some water.  usually around 10am of 11am

Lunch: Could be a salad from subway (always grilled chicken), Salad from caliente grille (always half chicken, half steak, black beans, pico, corn and guac), leftovers from dinner the night before, or anything that is Meat and Veggie.

snack: I try to get this one in, but its hard.  If i do get it in its another paleo kit, an ostrim stick (ostrich jerky, i can order you some if you want them) a 15g supreme protein bar and always some water

Dinner: Meat and Veggie based again.  Honestly, most of the time it is just a meat: chili, taco meat, grilled chicken, chicken sausage, can of green beans, another salad, grilled steak and peppers, Caliente salad.

Late night: If i am starving I eat one of two things: deli turkey meat or a table spoon of peanut butter.

That's it.  I know other folks eat differently and have great results, but like I said earlier this is what works for me.

Here is a sample of what Jay Cutler eats on a daily basis
09:30 AM Meal 1:   20 eggwhites with 1 yolk and 2 servings of grits with almonds and raisins
10:00 AM Pre-workout: 1 serving of Nano Vapor
10:30 AM Workout:  Sip Intravol during the workout
12:30 AM Meal 2:  12 oz steak with 1 1/2 cups of white rice and onions
3:00 PM Meal 3: 12 oz Eat to Grow chicken breast with 8 oz red potatoes
5:00 PM Meal 4:  12 oz Eat to Grow ground bison with pasta
7:30 PM Meal 5: 12 oz Eat to Grow chicken breast with 8 oz red potatoes and some almonds
10:00 PM Meal 6: 12 oz Eat to Grow chicken breast with 1 1/2 cups of white rice then 11:55 PM Meal 7: 12 oz Eat to Grow filet with 8 oz red potatoes

whose food selection is this?
Seems to work for the 14 time Olympic Gold medalist!

Monday, July 12, 2010

Hello Monday

Welcome the beginning of a new week!

Some announcements:  The Crossfit games are LIVE on the Internet this weekend, feel free to watch them and be amazed at what some of these athletes can do.  Also, the Tour de France is on and supposedly its Lance Armstrong's last tour.  If you wanna watch some history, TUNE IN!

OUR BOOT CAMPS ARE COMING BACK!  If you or your friends are interested in more cardio oriented workouts, our Boot Camps are for you.  Results are not guaranteed... They are Earned.  More info to come!

Futhermore, I can not tell you how proud I am of all our Versus Clients!  You guys and gals are tearing it up!  Our community is growing slowly but surely and as it grows we are saying hello to more and more KILLER clients!  Competition is getting fierce in our afternoon groups... better competition = better results.  Don't be afraid to push hard and try to keep up with someone that might be a little faster, stronger or whatever... I'm Not Afraid!

Str: back squat 5,3,amrap

workout: 7 rounds of

7 thrusters (heavy)
run 200m

Thursday, July 8, 2010

Tuesday and wednesday

Tuesday: Not for time

3 rounds of
10 power snatch
15 dead hang pull up
400m run.

Focus on running the 400m hard.  Take 3-4min btwn rounds to collect yo'self!

Wednesday: 20min Amrap of

5   pull up
10 box jump
10 situp
20 double under

Yes i know i have pull ups back to back.  You'll only get 10 rounds so the volume will remain low... don't panic.


3 rounds
run 50m
10 burpees
7 power cleans

155 for men
105 for women
* scale as needed.

we did do strength work this week, but you'd have to be there to know what we did.  It was a secret.

Here is a video of my buddy Michael laying the smack down on this workout!

Sectionals WOD1- 2:55 from Michael McElroy on Vimeo.

Monday, July 5, 2010

Been a long time...


What a crazy busy past few days. Tons of new clients, holiday weekend, birthday, fight night, BUSY! Sorry is the blog hasn't been updated but I swear to ya I'll get back on it this week.

So who is interested in this? Tri-ME ? Maybe a team effort?

What I'm watching: The tour de france, the world cup, and ESPN just in case I missed any of the before mentioned events!

Hope all of you had a great holiday! We had an awesome group at the 9am class today. Thanks for coming out!

str: deadlift 3x3

wod: team of 3

run 400
30 power clean
30 box jump
run 400
30 burpee
30 kbs
run 400
30 push up
30 squat

Wednesday, June 30, 2010


warm up: row 500, then 3 rounds, jumping pull, squats, situp, back ext, run 400

str: squat clean 3x5

5min amrap:

10 wall ball, 10 push up, 10 box jump
rest 2:30
repeat for 3 rounds

get out yo wallet and pay the girl!

this is Ashley.  She can squat a lot.  Here is the proof.  Pay up!

Tuesday, June 29, 2010


Str: Shoulder press 3x5 add 5lbs to your max and pull percents from your new max

Workout :

3 rounds, each for time:
30 Knees to Elbows
25 SDLHP (95/65)
Row Sprint 250m
Rest 1min 30seconds


Tabata Situps

Obesity Epidemic Way to go Mississippi! So much for the Lets go walking campaign. Why are we slaves to food? Can we not eat what is good for us, take care of our bodies and in turn bless our spirits! If you can't say no to what you put in your mouth, what else are you having trouble saying no to?

Can we please practice some self control? Say no to all the crap that is out there! Meat, veggies, nuts, seeds, some fruit, little starch and NO SUGAR. Try it for a month...

Don't be a slave to food! Gluttony is one of the 7 deadly sins!

Monday, June 28, 2010


Warm up: run 200m, hip mob, squats, lunges, leg swings, jumping jacks

str: back squat, 3x5

workout: 3 rounds of

run 400m
21 kbs
12 pull up

Everyone did very well on this work out!  Most everyone set a new personal record while doing this workout... very proud papa!  Hunter nailed his first muscle up today... on his second try.  I hate you.

Here is a video of one bad dude.  This is James Fitzgerald, OPT, out of Canada.  His background is in semi professional soccer i think, or some really high level of soccer.  Dude is SIC FIT!  Check out this performance and get inspired.  Also, current CrossFit games champion and resident bad ass Miko Salo did Fat Helen (chest to bar pull ups, and 70lbs kbs) in 7:49... Gross.

Sunday, June 27, 2010

Schedule Update

The gym will be closed every Sunday during the month of July.  Enjoy the rest day, practice a skill or go for a swim/bike/run!  Leave a comment if this totally saddens you :)

Saturday, June 26, 2010

This is for Friday and Saturday

So the USA lost.  BOO!  Prior to the match I would have sent aid money to Africa to help with the aids epidemic, for the genocide in Darfur etc... now, negative ghost rider. :)

Wod for friday:  great showing by all the guys at 6pm.  really good job

5min of 5 dead lift@ 110% bodyweight, 10 box jump
rest 2min
5min 10 kbs, 10 pull up
rest 2min
5 power clean @155
10 push up
rest 2min
tababta sit up.

Saturday: 50 wall ball, 40 double unders, 30 kbs, 20walking lunges, 10 burpees

Get ready for next week.  Starting the strength cycle back up!

Thursday, June 24, 2010

Cardio is good.

Warm up: 25 double unders, 7 pull ups, 7 ring dips, 10 mtn, 10 groiner

str: muscle up progressions

workout: row 1000m, 10 burpee, 10 ball slam, run 800m, row 500m, 15 burpee, 15 ball slam, row 250m, 20 burpee, 20 ball slam, 800m run.

Interesting Fact: Locals in a small town in Vermont are voting on a cat leash law.  I say strap em up... they're vicious!

Wednesday, June 23, 2010


Recovery Day

3 rounds Heavy Push jerk followed by 20 heavy kbs
rest as needed btwn rounds
3 rounds max hspu followed by max reps ring rows

Tuesday, June 22, 2010

Its all a metaphor

Warm up: run 800m, then 3 rounds of kbs, lunges, mtn climber, back ext and situp

3 rounds of
20 wall ball,
5 heavy hang clean.  rest 2min at the end of each round

3 rounds
25 jumping pull up,
25 double under,
30 over head walking lunge
again rest 2min at the end of each round.
m:45 f:25
Metaphor Man

Well... I got to thinking.  There are many guys, hell, maybe even girls that would like to look like this dude.  Well, minus the weird handcuffs and the bloody patch on his chest.  What kind of work does it take to look like this?  How much do genetics play a role in looking like this?  "I mean its his job.  He gets paid to look like this!"  I hear ya.  Believe me.  To quote someone, not really sure who, "I mean I really wanna be all jacked and tan but dude, that shit is hard."  It is hard.  It takes around the clock attention.  Attention to all the big things: rest, diet, workouts, motivation persistence. 

I spoke to a client the other day about motivation, persistence and a few other topics a few days ago.  He was ticked off that he let himself get sooo out of shape.  However, he wants to change things.  Dare to be great right.  As we kept talking, he re-dropped a bomb on me, "You know man, all of this stuff-workouts- is just a freaking metaphor.  If you don't push yourself in the gym, you can't really expect to  push yourself outside the gym."  Now there's a guy that gets it.  Really, its just working out right?  Not to me.  Believe me, I'm not the only one that feels this way either.  Working out is an outlet for some people, a sense of accomplishment for others, defeat for some, a mystery for many but for starters lets look at it as just a challenge.  The "challenge" (metaphor success!) you partake in every day, prepares you for harder challenges that will cross your path every day.  Mark Twight eloquently puts it like this, "Punish the body to perfect the soul."  Work hard in the gym so life's challenges don't seem so hard?  Yup, you bet'cha.  More on this later...

Monday, June 21, 2010

Monday Monday Monday

warm up: hip mobility, jump squats and kbs

str: 3x6 box step up

workout: base line to the third power

500m row, 40 squats, 30 situps, 20 push up, 10 pull up x3

Sunday, June 20, 2010

Father's Day

gym is closed!

Saturday, June 19, 2010

great hip mobility

CrossFit Maximus Mobility Warm-up from CrossFit Maximus on Vimeo.


warm up: hip mob, jumping jacks, push ups, sit ups, back ext

Str :deadlift 5, 3, amrap 

death by clean and jerk @ 155*
rest 5min
death by burpee box jump*

*1 the first min, 2 the second, 3 the third and so on... until you can no longer perform the reps within the min

Thursday, June 17, 2010


For time:
10 Muscle-ups
15 Handstand push-ups
20 Squat Cleans (155.105)
600 meter Run

Feel free to use this as a skill day.

Tuesday, June 15, 2010


r1: push up, box jump, wall ball, row
r2: squats, jumping pull, push press, row
r3: run, ball slam, burpee, row

2min at each station... shooting for max reps.


warm up: backext, push up, pull up, ring dip all x10

str: shoulder press

workout: 50-40-30-20-10 of double unders and situps

Colin KILLED the workout today with a 5:34 time.  Nice brother!

nice little recovery workout after yesterdays beat down.

Here is a video of a Speal doing the workout we did today.

Sunday, June 13, 2010

Yes. It is hot.

warm up: stand inside the gym, you will warm up nicely.

str: back squat or front squat

For time:
Run 400
25 Thrusters (95, 65)
25 pull up
25 Kettlebell swings (53, 35)
Run 200m
20 Thrusters
20 pull up
20 Kettlebell swings
Run 400m
10 Thrusters
10 pull up
10 Kettlebell swings

Thursday, June 10, 2010


Here is so info I've been asked about lately... Enjoy.


Workout: 21-18-15-12-9-6-3

Front Squat


Wednesday, June 9, 2010


Warm up: tabata run, 3 rounds: 5 hspu, 10 wall squat, 15 box jump

Str: bench press of shoulder press

workout: 21-15-9 of push press and kbs

M: 135 & 70
F: 85 & 55

buy in: 15 man makers

*scale as needed

A friend of mine and I were talking the last week about, "life". Everything from high school memories to our futures were discussed in between our dead lift reps. He brought up a concept during our conversation that never really crossed my mind. ..."I mean dude, you gotta view your life as a story. Every day you are writing a page of that story. Will it be interesting to read one day?"


This conversation sent me for a loop, not at the time but days later. Really, it had never crossed my mind to view life in this way... The first feeling I had was FEAR. Was I writing a good story? Would it be on the New York Times best seller list, or would it never make it to the printing press? I was filled with doubt and doubt my friends is EVIL!

However, after thinking about it for a few days my perspective changed. What an AWESOME opportunity!! I mean seriously. You are in charge of writing your life story! Instead of being depressed and scared about my story, I was PUMPED! Here is a list of a few things I was excited about concerning this topic plus the bridge.

1. Challenge yourself. Who wants to live life always taking the easy way out? Not a great story
2. Try new things. Tough Mudder competition anyone? 5K? Triathlon? Ironman? Great read!
3. Be positive. Life is tough. We know this. Why not throw it a curve ball? Who wants to read about someone that always says, "I can't."
4. Conquer. Why choose to fail, when success is an option?
5. Dream BIG! Anything you set your mind to is obtainable. Remember, your past doesn't define you. The present does!

Now its time for the so much cheese you'll be mousified!

Tuesday, June 8, 2010


warm up: row 5min, 3 rounds of back ext, sit up and hip mobility

str: 5-10-15-20-25-30 double unders. OPT style

Workout: Burner

30 wallball
10 burpee
20 wallball
20 burpee
10 wall ball
30 burpee

*Content coming soon

Monday, June 7, 2010


Warm up: row 500m, 20 pass thru, 20 squat, 20 lunges, 10 x hip mobility x3

str: back squat 3x3

workout: run 400m then 4 rounds of 4 muscle up, 8 kb snatch per arm, then run 400m

Sunday, June 6, 2010

Saturday, June 5, 2010

why not to eat mcdonalds

happy meal

Thursday, June 3, 2010


warm up: standard

str: 2 sets max dead hang pull ups. rest 3-4 min btw efforts

workout: row 500m, 25 burpees, row 500m, 25 burpees.

Wednesday, June 2, 2010

Run Run Run

Warm up: row 500m, 5 pull up, 5 push up, 5 sit up, 5 back ext, 20 shoulder press 10 pass thru 3 rounds

str: shoulder press 3x5

workout: 4 rounds 800m then 15 k2e. rest as needed between 800m efforts.

I know this doesnt look like me but i swear its me....

Tuesday, June 1, 2010


I hope everyone had a great holiday weekend.  For the entire month of June we will be having a kids class.  It meets tuesdays and thursdays at 10am.  If you normally come at 10am on tuesday and thursday you will now have to come at 11am.  I am sure this will not be a problem because I know how much most of you like to sleep.

Warm up: PVC work

Str: Back Squat

Workout: 20min Amrap

10 wall ball
10 kbs
10 thruster
10 push up

After the workout is over complete 100 abmat sit-ups

Saturday, May 29, 2010

Memorial Day Weekend

The gym will be closed Sunday and Monday.  Will re-open Tuesday!  Hope everyone has a great holiday and tell a soldier you appreciate them.


Warm up: Run 800m, hip mobility, shoulder mobility, quad stretch and skater squat

str: build to a heavy clean and jerk then build to a high box jump

wod: 50-40-30-20-10 of double unders and situps.

Thursday, May 27, 2010

Hard work pays off

So how do you improve on a 405lb deadlift? You make it a 435. What about a 225 deadlift? Make it 265.

Everyone improved on their max effort lifts today. It was fun to watch. Strong people are more useful than weak people. Be a strong person!

we warmed up with a 1500m row and then found a max in either DL, SP, or BS.

workout: 5 rounds
10 db cleans
10 db over head walking lunge
10 db thruster
Same weight used throughout. F:20 M: 35

What is your motivation? Do you want to lose some unwanted pounds? Get in better shape? Get stronger?

Most of what I listed are physical qualities. However to achieve these physical qualities usually you have got to get over a laundry list of mental road blocks.

Let me give you a few examples:

Sometimes I will spend 15min looking for the remote to the television to turn it on. I could easily walk up to the tv and turn it on but dude, i gotta find that remote because that means I would have to get up. So Kellar walks into the room and ask me, "why are you watching TLC's a baby story." I have no reply. Really not a good example of a mental road block but I think its funny.
  1. We blame others. Sometimes people except what has been said about them by others. It is much easier to accept something than it is to challenge it. Will you always be the person that lives in the past? Or will you choose to seize the day and try something new or different? Break the mold, nuke the last life boat and don't be scared to step out into new territory.
  2. Don't blame circumstances. There are many folks that have gone before us in this life and let me promise you they have had it harder than we have. However, they didn't let circumstances stand in their way. I could list examples but this post would turn into a novel.
  3. Blaming yourself. If you think you can't learn or do something new... Give me a break. The only way you can't learn/try something new is if you are dead or in a medically induced coma. What you may have mastered is laziness or being scared.
  4. "I can't." Number 4 is dedicated to the most used mental road block of all time. I CAN'T. Horse Shit. In most cases, “I can’t” really means “I won’t.” Barring physical inability because of health limitations or mental ability do to mental limitations most people with sustained effort can do anything. The "I can't rant" is HUGE in my book. If you learn to silence that voice, you gain control over your thought patterns and ultimately your life. Be brave. Be strong. Be someone that will!
  5. Whats the use in trying? Everyone is better than me! So what? Are you doing it for them or for you? If you are doing it for yourself, it matters little if you are accomplishing something at lightening speed or at a snail’s pace. Why compare yourself to others and use this as an excuse to become discouraged? (For example, some people inhale and exhale at a faster rate. Would you use this as an excuse to hold your breath? Hardly.) And there will always be someone who does something better than you do. Will you use this as an excuse to prevent you from achieving at your own level? If you do, you only short-change yourself.
The quality of your life is determined in large part by YOUR thoughts followed by YOUR actions. I WILL!

Wednesday, May 26, 2010

Rkc KB Snatch

the kettle bell snatch... YES!

The workout for yesterday was... RAIN! Did it come down or what?

workout: chipper
30 db squat clean
30 burpees
30 double unders
500m row
30 pull ups
30 push press
30 double unders
30 ring rows

Workout for today:

Max rounds plus reps in 12 minutes of:
7 Hang power snatch
12 Kettlebell Swings (53/35lbs)
12 toes to bar (sub any ab movement)

Tuesday, May 25, 2010

Late for monday

Workout: 5 cleans @ 185-225, 5 rounds tabata squats, 10 dead lift @185-225, 5 rounds tabata burpees, 5 power cleans, 5 rounds tabata c2bar pull ups, 10 dead lift, 5 rounds clapping push up.  Scale and sub movements as needed.

Friday, May 21, 2010

Friday Grinder


1. 20min of 10 back squat, 10 push up, 10 sit up.  choose your weight on the back squat wisely.  your score is the number of rounds you get multiplied by your weight.

2.  30min of 2 muscle ups, 4 handstand push up, 6 hang squat snatch, 200m run.

Attention:  we will be hosting a Kids Kamp (always wanted to do a double K)  starting June the 1st@ 10am.  Ages are 6 and up.  If you need anymore information.  Give me a call.

Thursday, May 20, 2010

wed and thursday

Been a busy few days... plus I have some company in town, so i have been entertaining!  Here is a recap of the last two days:

wed- dead and pull ups for str. and a chipper based workout with 50 reps of a lot of stuff

thursday- shoulder press and weighted lunges for str and 3 rounds of hang clean, row and k2e.  It was a great sprint workout.

I have talked to a few of you about the get together this weekend.  If you have questions about it call me.

Tuesday, May 18, 2010

Not for time.

So yesterday we did a workout that consisted of 150 wallballs, 150 box jumps and 2000m of running... LOTS OF WORK going on there.  So how do we approach the next training session?  This is just me thinking here, but sometimes I can not stand doing high paced, intense metabolic conditioning workouts followed by the same dang thing again (burn out!).  Doesn't seem smart or fun.  I like doing smart fun things... so i choose not to put those types of workouts back to back all the time.  I hear ya peanut gallery...

---What about triathletes or marathon runners that wake up at 5am and ride 40miles, take a lunch break and run 5k, and then hit the pool at 7pm?  Those guys are super in shape!  Yes they can swim, bike, run, but can they do pull ups?  Can they dead lift their body?  Can they perform the Snatch with any type of significant load?  Can they survive one of our sprint workouts?  The average marathon runner can not jump on a 12 inch box.  I see that as a problem.  I also see tons of overuse injuries from these endurance athletes.  "Hey I ran a half this weekend and now my knee hurts.  What do you think?"  I think you just pounded your knees and ankles and feet into the concrete for 13.1 miles.  What else do you want me to say?  Am I hating on the endurance athlete?  Maybe a little.  In my opinion, it is just too specialized, but if you want to specialize we can accommodate you!  Echoing what i have said before... there are smarter ways to train.  Insert shameless evidence supporting article-->
The dude on the left looks like his leg is about to snap at any moment.  The dude on the right looks like he could snap your leg at any moment.  Both are specialized athletes, but for being fit don't you think that somewhere in the middle is perfect?

Wod: Not for time

5 rounds of 7 shoulder press @ 60-70% max, 10 situp, 20 v twist
One of my coaches used to say “Look like Tarzan, play like Jane”. I remember watching a beast of a defensive lineman do reps with 500 lbs on the bench before practice and thinking this is going to be interesting. Sure to form he couldn’t play and wasn’t there the next day. Too much push…not enough pull.-John

Monday, May 17, 2010

Drago 6 and his warm up.

This is Drago.  Those are his kettlebells.  He claims this is a full bodied functional movement due to the wide sumo stance and the lip curl.  I agree, simple as that.

Functional!  Buzz Word!  So what is a functional movement?  Bossu Balls and leg curls?  Pull ups and push ups? Here is one definition: Blam!  Most of the movements we perform in the gym are "functional" if we all agree with the above mentioned definition.  However, I have heard some folks describe functional movement as, "movement you do every day."  As Americans we totally use tons of functional movement every day right?


My Dad always jokes "... Steve its hard to walk from that air conditioned car 30 feet to my air conditioned office."  ITS SO TRUE THOUGH!  If you work in the Office Space world you mostly likely have the liberty to walk from your parking space, to the elevator, to your cube, out for lunch, back to the cube, then back to the parking space and then home.  Not a lot of opportunity to perform functionally huh?  

It is so important for people of all ages to perform multi-joint, multi planar movements.  That is why we will always rely on four basic movements that have been around since the stone age: Squat, Press, and Dead Lift.  Can you stand up and sit down by yourself?  Can you do it under load?  Can you press something over your head?  Can you pick something up off the ground?  Can you do it correctly?  The better you are at the basics, the more functional you can be!  

So basics huh?  Here is a basic: walking.  Is walking functional?  Yup.  But walking on a treadmill and listening to Taylor Swift on your red iPod, while watching Oprah as the the central AC blows a perfect 70 degrees... in my opinion... is not functional exercise.  Its not exercise at all in my opinion.  Is it something?  Yeah.  Is something better than nothing?  Yeah.  Lets go walking Mississippi?!  You bet'cha.  But there are some many other things out there that are better than the treadmill (vs strength and conditioning).   Why settle?  While you are walking in the AC and feeling great about yourself, the average woman in a developing country walks 4 MILES for water...on a daily basis.  Whats the difference?  Necessity.  We must understand that what we do at the gym on a daily basis needs to be a necessity.

Forget about losing weight, looking good, being sexy or ripped like rambo... who cares about any of that if you can't bend over and pick up a peanut.

Workout: 5 rounds of
30 wallball
30 box jump

Saturday, May 15, 2010


On friday we had different workouts for all three classes. Why? Because it was fun. Sometimes I really hate living with just one workout on the board all day.

AM- Team workout consisting of tire pulls, kbs, burpees, push ups and lunges

9's- Team based workout consisting of rowing and 300 calories on the rower, 300 kbs and 300 situps and 450 air squats. rowing+kbs+situps+air squats = some wore out folks.

3-7 workout- 15min Amrap of 3 burpee situps and 3 dead hang pull ups

That was some of the work that was done on friday. We had some other personal clients battle through some very difficult workouts.

**Summer is upon us! Expect some changes pertaining to class times. We will be offering more classes earlier in the day to accommodate our summering students and teachers!**

Thursday, May 13, 2010


Warm up: run 200m, 1o squat, 10 jump squat, 10 split squat, 10 kettlebell swings, hip mobility x10.

str: 3x10 clean and jerk, use this as practice

workout: 3 rounds of

1 min wall ball
1 min sdlhp
1min box jump
1min push press
1 min of row
1min of rest

** Dues are due no later than tomorrow... friday the 14th.

*** If you are not interested in the crawfish boil or can not attend or are super excited about it and plan on attending you need to let me know asap. If I don't hear from you guys we will not be able to have it.

Wednesday, May 12, 2010


If you want your car washed tomorrow we will have someone coming to the gym to scrub it down!! Help support local business people! 3:30-4:30

wednesday i think.

One of the guys on the Biggest Loser TV show ran a 21min 5k. Please, please, please don't complain to me about running because I will respond with, "I do not care." It is a well known fact that I hate running. However, since watching Orange team dude run a 21min 5k, I have decided to shut my pie hole and just beat feet.

So any of you reading this, let all of your friends know that we will be holding a summer camp for younger kids during June and July. Details to follow!

Crawfish Boil the 22nd! If you are interested let me know if you can attend please!

Back to the running thing... If you are one of our clients that attends the gym 3days a week, do not be afraid to go out and run/walk the other 2 days you are not in the gym.

Workout: 5 rounds
200m run
15 ohs
12 pull up

Tuesday, May 11, 2010


Workout: row 250m, 21 push press, row 500m, 15 push press, row 750, 9 push press.

m:115 f:65

tod: robert 6:44

Monday, May 10, 2010

this was the artwork that went along with the previous article... funny funny.


Interesting read, not my belief system but still interesting.

The crawfish boil has been scheduled for the 22nd of this month. Please let me know if you can attend.

Dues are due for May 15th - April 15th this week.

Warm up: run 1 mile or row 200om

Str: Shoulder press or bench press

Workout: Alternating Tabatas