Great Job Andee!

Andee

I wanted to give a shout out to Andee.  She is a client in one of my evening classes.   Recently Andee decided to really buckle down and focus on losing a stubborn 10lbs.  Well, she has been working hard from early July to October 21st.    The stubborn 10lbs is now gone and she added an extra 8lbs to boot.   A total of 18 lbs of weight loss!

Awesome job Andee!! I asked here what her keys to success were and she said,

"My Mom and Stevo are definitely my motivation! I couldn't have done this without them! I think what made the biggest difference was my consistency in the gym.  Being sooo out of shape was a motivator as well.  I wanted to get in better shape."

Congrats Andee! Keep up the hard work! If you want to workout along side some motivated folks come give us a try! We have openings in all of our classes! www.versusstrengthandconditioning.com

You gotta hooooollllddd on!

How  do you hang on to muscle mass but also cut fat?

Muscle is something 99% of the population work their butts off to get.  Once you get it you don't want to lose it.

Here are a few tips on how to maintain muscle while still losing fat!

1. Sprint!  Sprinting allows you to get some cardio in but also activates type 2 muscle fibers.  Ever seen a skinny sprinter?

2.  Lift weights!  Duh!  The more muscle you have, the more fat/calories your body will burn.  So if Steve has 100lbs of muscle and Sam has 50lbs of muscle and they both sit on the couch and watch tv for 1 week and eat and drink exactly the same thing... Steve will lose more fat. 

3.  Add in some (30-90min) of very low intensity cardio once to twice per week.  Be careful not to make this too intense.  If you have to breath out of your mouth while performing this type of cardio, you are going too hard.  If you go hard all the time the ugly hormone cortisol will rear its ugly head.  We don't want that.

So, sprint, lift some heavy stuff and add in some easy cardio!

Yeah... I'm perfect. What about it?

 

Ricky Bobby says, "I wake up every morning and pee excellence."  It must be a hard job but someone has to do it.  I completely feel the same way.  Don't you?

-Yeah right

Lets be honest with one another.   I don't think there's a single one of our clients who comes to Versus perfect.  Some are in bad health, some have preexisting injuries, or have a unique situation or set of circumstances.

Perfection... Life doesn't doesn't work out that way does it?  We all have our "stuff".

Versus Strength and Conditioning is here for the not so perfect.  We don't ask you to get all of your stuff sorted out before you come.  Because the truth is, there will always be new stuff when the old stuff is sorted.

Rather, we help you get in shape even when the conditions aren't perfect.

If you are sitting on your couch waiting for life to be juuuuuusst right... well... you will always be waiting.  Conditions will never be perfect.  

So what do you do?  Get off of your couch, come try a class for free and take the first step to getting your health back.  Versus Outdoor Boot Camps start August 27th.  Put your "stuff" aside and sign up!  Or you can stay on your couch and wait for things to get "perfect".

Corrective Exercises

The office Rambo!

Kellar and I went on our honeymoon in Cabo San Lucas Mexico.  Cabo was an amazing little city with a very cool harbor and what I called a "New Orleans" feel.  I got the New Orleans feel because we walked everywhere, there were street performers out and about and awesome restaurants seemed to pop out the city scape.

One of these said restaurants was "The Office."  Amazing food and amazing atmosphere.  I highly recommend The Office if you are ever in Cabo.  Besides the amazing food and the amazing atmosphere, there was one more little thing that made The Office super awesome....  The Office Rambo (pictured above).

This dude was epic.  End of story.

We learned many things on hour 4 hour journey with The Office Rambo.  What tequila to shoot/drink, He charged 5$ for a photograph, the leather belts that ran across his chest held shot glasses and not bullets and finally he told us about corrective exercises.

-Yes, corrective exercises.

The Office Rambo's Top 5 Corrective Exercises:

1. Wall Slides

How To Do It

Standing with your upper back and butt against a wall, walk your feet out a couple of small steps away from the wall. Lift your arms up so that your upper arm is parallel to the ground and your lower arm is perpendicular, with the elbows and hands pressing into the wall behind you.
From the starting position, try to pull your elbows back into the wall and down and squeeze your back.  Perform 2 sets of 10 reps everyday!  These are courtesy of Eric Cressey.

2.  Super Couch Stretch


A few tips:

1. make sure you activate your  muscles as apposed to "hanging out" on the joint.
2.  on a pain scale of 1-10 make it about an 8.  You should able to tolerate the pain.
3.  If something starts to go numb... stop.
4. Perform for 90sec on each leg

3. Seated 90/90 or "The Executive"


A few tips:

1. Stay tall!
2.  Don't press down too hard.  You should feel this on the outsides of your hips and not a separating style pressure in your knees.
3.  Do this stretch for 20-30 seconds as many times as you can!  Especially if you sit in chair all day!

4. Door Way stretch or "Jack the Ripper"

To do it, find a doorway, and put your arms on both sides of the frame at roughly 90 degrees each. Make sure your upper arms stay on the doorway the entire time. Now, simply lean forward, keeping your chest high and chin up. Hold for 30 seconds to 1 min.

5. Glute Bridge 

 

Squeeze your butt the entire time.  Lightly touch the floor and immediately lift your hips again. Hold at the top of the movement for 2 seconds.  Do at least 3 sets of 10 reps.  Remember hold at the top!

Well there you have it folks.  The office Rambo top 5 corrective exercises.  

Take away points from this:

1. Perform these every day!  You will thank me later if you do

2.  YOU MUST make mobility and corrective exercises a part of your daily routine.  If you do not, you will be hunted down by the Office Rambo!!  But seriously, professional athletes do them all the time... why shouldn't we?

Memorial Day wods

hi!  

Workout time!

Workout 1

strength portion: 3rounds-  run 1 minute all out, rest 3 min walking.

workout:

Run 400m
25 Burpees
Run 400m
25 Burpees
Run 400m

Workout 2

strength portion: NONE

Workout:

push up - 2 min max

rest 10 sec

squats - 2 min max

rest 10 sec

chin ups- 2 min max

rest 10 sec

sit ups - 2 min max

rest 10 sec

lunges - 2 min max

rest 10 sec

+

20 min run outdoors

MORE INFO ON THE TRY-ATHLON

Try-athlon Events!


1. Ride 5min for Calories, Row 5min for Calories, 5min Run Cone Drill for Points
2. Amrap Double Unders 3min
3. Amrap 12min: 5 Pull up, 10 HR Push up, 15 Med Ball Squats
4. 3min Amrap: Burpees
5. Amrap 10min: Prowler Push 50m, 15 KBS
6. 5min to find 1RM Ground to Over Head

Format and more details will be announced Wednesday.

TIME FORMAT:

We will have a rolling clock.  On the count of 3-2-1 Go the clock will start and will not end until the event is over.  There are no designated rest periods between events.

SCORING FORMAT:

Each Rep/Calories that you do in the workouts will count as points.  I know this is bush league but we may change the scoring format to:  If you win an event you get 1 point, if you finish last in an event you get 8 points.  Whomever has the lowest point total after all the events are over is the winner.  We are still crunching numbers to see which system will make the event more FUN!

EVENT INFO:

Event 1-  Three 5min Amraps:  Ride 5min, Row 5min and Run Cone Drill for 5min.
You will start on the Bike and complete all 5min on the bike before moving on to the Row.  You may switch as many times as you would like during your 5min on the Bike.  When the clock hits 5min you may transition to the Rower.  You can have teammate 1 sitting on the rower with feet strapped in ready to go while teammate 2 is finishing the Bike AMRAP.  This format stays the same for all of Event 1.  Only one person may work at a time (it would be cool to see two of you try to row at the same time). 

Event 2- Amrap Double Unders in 3min
As soon as the clock hits 15min you may begin the double unders.  Only double unders will be counted.  You may switch as much as you would like during the 3min.  Only one person working at at a time.

Event 3- Amrap 12min- 5 pull up, 10 HR push up, 15 med ball squats
As soon as the clock hits 18min you may begin Event 3.  Teammate 1 must complete and entire round before he or she can tag teammate 2.

 Kipping pull ups, butterfly pulls and dead hang pull ups are allowed.  Jumping pull ups, banded pull ups and ring row are allowed for Fun Division competitors.  Chin must be visibly above the bar.  Arms must be fully locked out at the bottom.  All judges will be told this "If it is close, it does not count." 

Hand Release Push Ups:  CHEST must make contact with floor and hands must leave the ground.  Perform push up any way possible and make sure to show lock out of elbows.  Remember, if it is close it does not count.

Medball Squats-  A med ball will be used to assure you are going to correct depth.  If you attempt to bounce off the ball you will be handed a 53lb kettle bell that you must hold during your squats for the rest of the event.  You must fully lock the hips and knees out at the top of the movement and lightly tap the med ball at the bottom of the movement.  If it is close it does not count!

Event 4- 3 min Amrap Burpees
As soon as the clock hits 30min you may begin Burpees.  Your Chest must make contact with the floor.  Thighs and belly are not the chest!  Hands must be clapped behind the head and you must be fully vertical at the top of your jump!

Event 5-  10 min Amrap Prowler push and KBS
At  33min you may begin.  The prowler will be loaded with 120lbs of weight for males and 30lbs of weight for females.  The distance is roughly 50m... yeah... roughly.  Males will use a 53lb Kb and women a 35lb Kb.  The Kb must be over shoulder height for the swing to count.  If it is close it does not count!  The prowler stands in your way of scoring points with your KB!  Teammate 1 will push prowler 50m and then immediately perform 15 KBS.  Teammate 2 may begin his or her prowler push as soon as Teammate 1 completes the 15th KBS.  Remember only KBS count toward your score!

Event 6 - 1RM from ground to over head

At 43min you may begin Event 6.  You may have weights set out ahead of time but you may not put any weights on your bar.  Only one person may work at a time.  Your highest lift is counted.  Teammate 1 and Teammate 2's lifts will be added together for a total score.  Oh, you must show complete lock out and control and listen for your judge to say "good lift", "down" or any verbal command for you to drop the weight.

Cut me some slack if I misspelled anything or if I left out words or whatever.  Its waaaay past my bedtime.  Also, there is rain and lightening in the forecast for saturday.  if it rains we are still a go for all events.  If we have lightening at all we will cancel event 5 and replace it a mystery event!  Yay for surprises.  Lastly, we do these events for fun.  Come with a great attitude ready to have fun and compete!  Our judges might make a bad call here and there and that is to be expected.  If you make every rep perfect, we will make every call perfect..... No one is perfect so just keep working hard!! 

Try-Athlon Events

These are just the Events.  Nothing more, nothing less.

1. Ride 5min for Calories, Row 5min for Calories, 5min Run Cone Drill for Points
2. Amrap Double Unders 3min
3. Amrap 12min: 5 Pull up, 10 HR Push up, 15 Med Ball Squats
4. 3min Amrap: Burpees
5. Amrap 10min: Prowler Push 50m, 15 KBS
6. 5min to find 1RM Ground to Over Head

Format and more details will be announced Wednesday.