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