Tuesday, April 17, 2012

Tabata who?

check out this article for more info on TABATA

Love it!

Muscle Time

So, the workout yesterday was awesome... different but awesome!

Please take complete advantage of the workouts where we slow things down and practice skills and strength exercises!

Over the next few weeks we will begin to introduce a few more strength workouts per week.

So what does that exactly mean?  We will turn the clock off, slow things down and encourage you to put a little more weight on the bar.  In my opinion,  strength is the glass that everything else gets poured into. 

I wanna use myself as an example.  Years ago I can remember when I thought I was big stuff for dead lifting 290lbs x 6 reps.  I walked out of the Wellness Center chest puffed up, smile on my face etc...  However,  I was humbled when I got home and realized that 290x6 was NOOOOT good for guys my size and my age.  So when any type of pulling exercise came up in a workout I slowed down dramatically because I just wasn't that strong pulling weight off the ground.

Now lets fast forward a few years (a few years of learning, consistently weight lifting, tons a trial and error)- I now can dead lift more than 400lbs.  So if any type of pulling movement comes up in real life or in a workout I have tons more confidence.  I know I can do it and heck its sorta cool to be able to pick up 4-hundo!

I am confident that after our focus on strength work you guys will also reap the benefits of being stronger!  Cheers to getting SWOLE!

Wednesday, April 11, 2012

Boot Camps awesomeness!

Just wanted to share this with you:

Coach Mike just concluded one of his 8 week boot camps.  We start a boot camp with a tester workout of some kind and then we retest the "tester" again at the end of the 8 weeks to see how much progress the clients have made.  We always have improvement at the end of boot camp!  We are literally batting a thousand in the improvement category.

However, at the end of this particular boot camp we were a little concerned with the results.  We were concerned that the class was taking some type of performance enhancing drug because they laid the smack down on the tester workout!  Some of the campers did the workout the first time in 16min... When we retested they roasted it with a 8min time.  Unreal!

On average we are still holding 10-12lbs of weight loss per camper during the 8 weeks... So let me get this straight:  10-12lbs of weight loss and 100% improvement on a very tough workout in only 8 weeks. 

-I'm calling the Olympic anti-blood-doping/performance enhancing agency today.  :)

Sunday, April 8, 2012

Coach's Challenge recap


 It all started over 6 weeks ago.  Michael, Nathan and I really wanted to do another challenge before I shipped off on my honey moon, got married, etc...  so we started tossing some ideas around and the coaches challenge was born.

We really didn't want to do another "weight loss" challenge.  We wanted to do something performance focused.  We did weight and measure folks and for challenge members who are reading this, prizes and awards for weight loss are still to be handed out.

I called my brother Sam and asked him if he would be willing to shoot a promo video for the launch of the coaches challenge.  Being my brother he had to say yes... So Mike, Nathan and I got together with Sam on a sunday and the #areyouready video was born.

Next we held an email sign up for the event... we sold out our 30 spots in less than 2min.

Next we held a lottery style draft at the gym.  If you missed out tooooo bad because it was lively!

After we had our teams drafted the coaches took over issuing homework assignments and challenges to their teams.  One "flash" challenge was issued to the entire group of contestants: 100 burpees!  We also held a Mock Challenge night at the gym.  The energy that night was amazing... I didn't think it could be topped.  I would be proved wrong later...

The entire 6 weeks led up to this past Saturday.  I barely slept Friday night.  With the last second venue change and expecting 30 or so spectators for the event it would be an understatement to say that I was nervous/excited.  Needless to say, I thought the event went off pretty well and that everyone had a great time... The End.

ARE YOU KIDDING ME!  That was the best day in Versus history!

One thing, among many, that amazed me was how everyone who competed pushed themselves to another level.  You can not imitate game day in my opinion.  We try to push you guys as hard as possible in the gym on a weekly basis but man did you guys ever step it up on Game Day!  I couldn't believe how fast and intense you guys were moving.  UNBELIEVABLE.

One other thing that I was proud of was our community.  While events were going on everyone was cheering for everyone, opposing teams were yelling for their fellow competitors and good sportsmanship was all over the place.  I am so glad that God has blessed us and surrounded us with "good people".  All of you guys truly are a blessing!  Our comradery, community and sense of family, I think, sets us apart from anywhere else.  You guys are to thank for that.

Hopefully we can create another challenge like this one... In my humble opinion this one will be hard to top!  So, who wants to sign up for the next one?  

Friday, April 6, 2012

Coach's Challenge

Hey peeps!  We have a very last minute and unexpected Venue change for the challenge.  I know its 9:37pm the night before the challenge but we could not help it... SORRY GUYS.  Here is the low down!

Only Competitors will meet at the gym at 8am for a standards meeting and weigh in.  So if you plan to spectate do not come to the gym at 8am.  (if you have little ones that want to ride with you to the gym at 8am that is fine, we just do not want 100ppl showing up at the gym for no reason!!!)

Venue Change:  After the weigh in we will carpool to Presbyterian Christian High School.  Map and directions to follow.  But we will be in a carpool so don't stress.  There is a running track around the back of the property so travel around back and meet at the track.  Tell all spectators 8:45am at PCS TRACK!

Lastly-  We will be in the sun for 2hours.  Bring sunscreen, a pop up tent if you want to, chairs to sit in, food and snacks in case you get hungry!  Prepare for a full day!!!

Here is the link:  http://maps.google.com/maps?saddr=Lincoln+Road+Extension&daddr=221+Bonhomie+Rd,+Hattiesburg,+MS+39401&hl=en&ll=31.302462,-89.364853&spn=0.085657,0.154324&sll=31.307005,-89.356185&sspn=0.085653,0.154324&geocode=FYvE3QEdOb6r-g%3BFfRu3QEdXzGt-ikfcQFUw92ciDFy3RoIBwChqA&oq=48&mra=dme&mrsp=0&sz=13&t=m&z=13

601.554.6254 is my phone number so if you need me call me!

Thursday, April 5, 2012

watch this video

Wednesday, April 4, 2012


Tuesday, April 3, 2012

Are you spoiled?

Do you always need a quick fix?  Are you willing to put in the work?  If you are injured will you put in the time to rehab or will you search for the quick fix?  If you are over weight will you eat the right foods and exercise or will you look for the new diet fad?

Are you soft?  Are you Spoiled?  If you can accept losing... You can not win.