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