2 for 1

Looks like "Happy Hour" was a hit...  a full parking lot, people walking 200yards to get in the building, and standing room only in the gym.  I think that is why I am going to name all of the work outs from here on out after drink names, specials, etc...

If you have not signed up for a class time in the after noon and have been coming as you please... well partners... you need to sign up for a class time and stick to it as much as possible.  You saw today how many members we have.  In the past 2 days we have had over 140 people come through the gym and DOMINATE the work outs.  So get on the same page with all your other cohorts and sign up for a class.  Class times make everything "Awesomer".



Here is a LINK to an article Michael had over on his blog.  Very Very Good stuff in the article.

Interesting tidbit:  People consistently say they do not have enough money to join a gym.  However,  their fast food bill, on average, exceeds a monthly gym membership.  Good bye KFC.  Hello good health.

You regular readers of the blog:  If you know anyone that needs to make a change in their life, but thinks Versus is "too much" for them 1.  First tell them they gotta start some where.  2.  Tell them we have FREE workouts on saturdays.  3.  Tell them we have a SPRING BOOT CAMP COMING UP!  Help build our community.

Sorry for the randomness...

Talk to me Jonny...

"Happy Hour"

Run 800m
20 clean and jerks (135/95)
Run 800m
20 clean and jerks
Run 800m

This is a 20min plus workout. The warm up will be extensive. If you skip it tuesday, guess what???!!

Monday.

warm up: body weight drills x 3 in sets of 10.

str: 4x8 DB bench press

Workout: 20-10 of

run or row
jump or air squat
push up or ring push up
sit up
pull up
then run 800-400m

I know we all have excuses some times.  At the very moment we shell out those excuses we begin to validate them with some type of nonsense: I was tired, my feet hurt, its monday, i didn't sleep enough, its tuesday, i didn't bring my shoes with me,  I had work today, its wednesday, I can't do that, I don't like to run, I don't like to row, its thursday... the list could go on and on.  I use some of those excuses and I even come up with more creative ones from time to time.  The one I use a lot right now is: I'm stressed.  My situation in life and the circumstances I have been dealt are nothing in comparison to what this young man faces on a daily basis.  When you watch this video let it inspire you.  Don't look at the 8min time limit and make an excuse not to watch it. 

The following video is about Brock Mealer.  He was injured in a serious accident.  Doctors told him he had a 1% chance of ever walking again.  This story helps put our own bumps and bruises into perspective.

The Big Five... sorta

10-1 ladder of

bench press, front squat, box jump, run, row or ride and dead lift.  I love this workout.

I want to congratulate another one of our bootcamps for finishing strong on their Jump Start Boot Camp.  Great 8 weeks guys...

Its late for me, so not much to add to this post except this tidbit of info:

Avocados have more potassium than bananas.

Tuesday

warm up:  body weight complex, run 400m, foam roll and hip mobility

str: one legged squat, ring dip and ghd situp

workout: 1min at each station

run down and backs for points
h2h kbs
burpee broad jumps
double unders
ring row/ring fly

Are you Limitless?

Kellar and I just finished watching the movie Limitless.  Call me a geek or what not, but I always try to some how find a way to relate EVERYTHING to fitness and our gym.

If you haven't seen the movie: it was fun.  It reminded me of the movie "phenomenon" with John Travolta.  In short, the main character starts taking these pills that make him, "limitless".  Here is a trailer:





I am passionate as all get out about fitness and our gym and my hope is that our gym makes you: limitless, accomplished, a finisher, faster, stronger, unafraid, an achiever, a conqueror, a survivor, determined, dedicated, disciplined, confident.

Know your limits but never, never accept them! 


Workout: 5 pull up, 10 push up, 15 squat, 1 clean & jerk

For the love of the Irish

 

Warm up: 25 jumping jacks, 10 push up, 10 air squat, 10 lunge with rotation, 10 mtn climber, 20 double unders.  Wear green or you'll have another round!

Str: pull up, shoulder press, bent over row x3

Workout: Hang Clean,  Burpee, Row x 3

"I will never eat the worlds worst breakfast." 

So exactly what is the world's worst breakfast?  No breakfast at all.  To fire up your metabolism and also get some much needed fuel in your metabolic gas tank shift your calories to the morning.  If you skip breakfast, new research in the American Journal of Clinical Nutrition states on average you will have a larger waist line - by nearly 2inches- than people who eat breakfast.  Also, skipping breakfast makes you more susceptible to pigging out later!  Shoot for 20-30 grams of protein at breakfast!!!  You burn more calories digesting protein than digesting carbohydrates and fat...

My Breakfast this morning: 3 whole omega enriched eggs, 2 pieces of bacon, and a small slice of deer sausage.

Quote- Unknown

"There are many good reasons for drinking,
One has just entered my head.
If a man doesn't drink when he's living,
How in the hell can he drink when he's dead?"