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

Thursday, May 6, 2010

wed and thursday

Cinco de Mayo

run 400m
then Cinco rounds of
25 ring row
15 thruster
15 push up
15 abmat
then run 400m

thursday: Nasty Girls (compare time to a few months ago)
3 rounds of
50 air squat
7 muscle up
10 hang power clean

Monday, May 3, 2010

Do some of you guys and gals sound like this lady?
Warm up: 1min of double unders, rest 30 seconds, 1min of air squats, rest 30 seconds, run down and back, 1min of med ball clean rest 30 seconds, then hip mobility x10.

STR: 5x5 weighted pull up and 5x5 full range of motion ring dips. Superset these two exercises then rest as needed and repeat.

If you don't have dead hang pull ups yet, work on the kip or use a band to perform dead hang pull ups.

Workout: "3 moves"

15oom row
50 ohs
30 burpee

Sunday, May 2, 2010


Warm up: 25 jumping jacks, 5 burpees, 20 kbs, 10 push up, 10 dumbbell push press

Str: Bench press 5x5 or shoulder press 5x5

Workout: Chipper

25 Pullups

50 Deadlifts 135lbs

50 Pushups

50 24-inch Box jumps

50 Floor wipers

50 Single-arm Clean-and-Press with 36lbs Kettlebell (must touch floor each rep)

25 Pullups