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