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!