Tuesday, June 28, 2011

On to the next one!

Warm up: 2 rounds of body weight movements 10-15 a piece

Str:  RFE Lunges 3x8 per leg and TGU 3x5 per arm
Single leg and single arm work here

workout: "Swing Away" 

200m run, 250m row, 400m run, 500m row, 800m run, 1000m row, 75 kbs.

KFC is starting to get things right... Finally right?  First, grilled chicken and now they are donating money to diabetes research!  But... there is a catch.  Read THIS !

Monday, June 27, 2011

3rd times a charm!

warm up with body weight movements

str: some classes did hand stand push up work and dip work.  5x5 on all movements

work out:  500m row, 40 squats, 30 situps, 20 push ups, 10 pull ups, rest 3min repeat for a total of 3 rounds.

HUGE ACCOMPLISHMENT for our gym: 90+ people came through today!  Good job guys!  Also, a lot of clients had huge personal accomplishments today.  Guys and Gals, I am very very proud of all you guys for laying the smack down on the workout!  Watching you guys cut your previous work out times in half makes me one proud papa!!!

Get ready to work your tails off this week... we have some fun workouts planned!!!

This video has a rap song in the back ground that may not be suitable for everyone, so you might wanna turn it down... but I wanted to show this old video for one reason: BEAST MODE!

Thursday, June 23, 2011

Back in Black!

Do not forget that we will be hosting Sweat Box Yoga this Saturday @ 8am.  Come get your stretch on!!!

Today we did a little bit more single leg dominate work with some single arm rowing.  Its a good idea to address single leg work and single arm work.  Singles make sure to address any imbalances if you have any... I mean its cool to be the king of the barbell but everybody needs some maintenance here and there.

Workout: 15min Amrap of- 20 double unders, 10 pull ups, 5 man makers. 

Google man makers to get an idea of what they are.... there are many versions, just pick the one that is the hardest!

Fridays workout will be a challenge sooooooo be prepared!  If you want to know what it is you must come to the gym.

Tuesday, June 21, 2011

And Boom goes the dynamite

 Today A LOT of you guys really impressed me with how much progress you have made over the past year that we have been open.  Every time I turn around someone else is doing strict pull ups or throwing the wall ball over the 10 foot mark or running 400m without stopping.  When I see you guys make this kind of progress it makes so thankful to have all of you in the gym!  Thank you for all your hard work!

So far this week everyone has done a great job with coming on the hour and on the half hour.  I will get with each of you very soon to see which class times work out best for you.  Once you pick a class time you must try and stay with that class.  I know that life throws you curve balls sometimes and you'll be unable to make it to class "on time" but we have many other classes and boot camps that make it to a specific class time every night.  Honestly, its the only way that we can grow as a gym and continue to challenge you as clients. 

So,  I'm watching Rambo II right now on AMC.  I am adding it to my top 10 "Favorite Movie" list.  Seriously, whats not to love about this movie?  Guns, Russians, Guns, C-4 explosive arrows, Guns, Hijacking helicopters, More Guns... and last but not least EVERYONE wants to be ripped like Rambo.  That dude is super lean in the movie.  Rumor has it Stallone worked our for 8 months 4 hours a day to get ready for the film!  Now that is some dedication... but I guess that is what it takes to get RIPPED LIKE RAMBO! Keep up the hard work!!!  Get ready for a butt kicker tomorrow!

Here is a sneak peek of tomorrows action:

Str: Over head press work and side planks

3 power clean
6 push up
9 air squat        Reps and rounds TBA!

Monday, June 20, 2011


Warm up with Body Weight Exercises

Str:  We did some single leg dominate work and some horizontal pulling

Workout:  Today was a repeat of a workout we did a few weeks back, only with some tweaks.

Row 30 calories
30 burpees onto a plate stack
30 toes to bar
30 over head walking lunges
Core work.

Also, some people beg me to post the workout early... so here we go!

Str:  ???

7 rounds for time of:
5 Chest to bar Pull-ups
10 Wall ball
15 Kettlebell swings

Tuesday, June 14, 2011

Its been a long time...

I shouldn't have left you, left with a dope beat to step too....

Yo!  Attention Versus Afternoon Clients:  We are busting at the seams during the afternoon (3-6pm) classes.  So, PLEASE do us a favor and starting coming on the hour for class. 3pm,4pm,5pm and 6pm are the class times that are open.  If you are late you will be asked to wait or will have to skip warm up and strength and hop right into a workout.  Please help us keep this stream lined, so we can all continue to get swole.

Ok.  Now onto business.  I have been away from the Blog world for a bit, due to this crappy job I have that keeps me busy all the time.  I work in a warehouse that doesn't have AC, I am on my feet for like 10hrs a day and when I get home, the guy I work for wants me to do more work on the computer.  So I told him, forget you man, I do what I want, you don't own me.... so I've been sleeping.  Standing up to the man... yeah...yeah... thats right...

:)  I will not recap all of the workouts that we have gone through, but I will recap this:  They have been really hard.  Synopsis:  go to the gates of hell on monday, wednesday and friday... wash rinse repeat on tuesday and thursday.  That sums up the month of june so far.  Agree?

Recently, we have been consistently visiting strength movements.  Why?  (high pitched voice)<--- To get stronger??? 


To steal a quote from a really cool dude with two first names (Dan John), "Strength is the glass that everything gets poured into."  Quick question... Where do you stand on this statement?

When I think about this quote I get a vivid mental picture.  What I see is a tall pint glass.  One that you get an adult beverage in.  I picture that glass on a mahogany bar.  Next, a stainless steal metal water pitcher with condensation built up on the outside.  A mysterious hand picks up the pitcher and begins to pour the water... ok enough already you get the picture. 

If your pint glass has cracks in it, isn't big enough or has some type of design flaw... anything you try to pour in the glass will not stay in it.  So I look at strength as a safety net.  Strength gives you a firm foundation for which you can build anything.  So:  If you are strong, you can try just about anything.  If you are strong, you are harder to kill than weak people.  If you are strong generally more useful than weaker people.

But be warned.  Strength is earned.  It is not something you get overnight.  So be patient, keep picking up heavy things and putting them down, and NEVER EVER skip the basics of strength.