Makin' Changes

 3 Months of hard work and...boom! Way to go, J!   Much like our fallen homie, Tupac, it's time to start makin' changes. Next week we begin a new monthly challenge that will make you much like our friend above, Jackie. For all of you who completed this month's Gable Challenge, I congratulate you. The legendary Dan Gable would be proud. Without divulging too much information I will fill you in one more change that Cale and I are so excited about. Beginning in June, each class will have the option of adding extra strength work into the class by bypassing the workout and continuing to do strength work during that time. We know you all have different goals and we don't believe there is a one size fits all program for everyone so this will help each person get the most out of their time in the gym. We will also begin putting together a protocol for active rest days. These days will give people the opportunity to use programs we develop to improve mobility, correct imbalances, nurse bumps and bruises, and use corrective strategies to allow you to perform basic maintenance on yourself. Check out www.mobilitywod.com for more information on basic human maintenance. It's an incredible site! I dare you to wake up tomorrow and as your feet hit the floor, clap hard and say, "Today is going to be a great day!" Credit to my dawg, Chief Keith. Like the wind... Warm up: #4

Skill/Mobility: L-Sits     4x30 seconds

Strength: Deadlift (add 10lbs to working max) 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% Workout: 5 Minutes to find 2 Rep TGU Max Then... 3 Rounds 6 (L/R) 1A KB Snatch to Windmill (M: 20kg W: 12Kg) 20 Crush Curls

Strong Back and Tension from Hammies to @ss

It's 9:34 PM and I just got bit in the hand buy a mosquito with the stealthy tactics of a Navy Seal. I should be frustrated but I am to caught up in the idea that tomorrow "is your time to shine!"

Tomorrow's workout is like a mob hit. It's deadly effectiveness is only surpassed by the tactical planning of it's originators. In lament terms, bring your A-Game because we brought ours.

We have officially finished all programming for the gym until August so we are so excited to see where all your hard works culminates at the end of the summer. If I believed in the Big Bang theory I would think the celebrations and explosions of happiness from so many PR's throughout the summer would be very similar to it.

Check out the video of the Pendlay Row and we will see you tomorrow.

Like the wind...

Warm up: #5 (The Bernard)

Skill/Mobility: Roll out/Hip and Ankle Mobility

Strength: 4x4 Pendlay Row - Heavier then last week Strict Press (add 5lbs to working) 1x5 @ 65% 1x5 @ 75% 1x5+ @ 85% ****Alt between each exercise. Rest 30-45 seconds between each.*** Workout: 15 Min EMOM 3 Hang Cleans to Thruster (AHAP-note weight used!!!) 5 Lateral Burpees over BB

Snatch Yo' Self!

Great work today by everyone! It's not easy running over a mile and a half in that format, so hats off to all of you who came in today!

Look forward to seeing you tomorrow. Like the wind....

Wednesday 5/29/13

Warm-up: #3

Skill:
Go over Snatch RDL

Strength:
6x2 Hang Snatch @ AHAP (As Heavy As Possible)

Rest 60-90 secs between sets

Then with same weight:
4x3 Snatch RDL

Rest 60-90 secs between sets

Workout: For Time

50 Gables
30 Toes 2 Bar

Rest 2 minutes

40 Gables
20 Toes 2 Bar

Rest 1 minute

30 Gables
10 Toes 2 Bar

Post Memorial Day Face Stuffing Workout

Hopefully you all had a fantastic, relaxing Memorial Day and got to stuff your faces...because tomorrow's workout is really easy. Yeah, no it's not easy. Also, we are going to do a little Clean Grip RDL's so Jimmy and I put a little media production together breaking down the movement.

Like the wind...

Tuesday - 5/28/13

Warm-up: #2

Skill: Go over Clean Grip RDL

Strength: 

Hang Cleans + 1 Split Jerk

6x2 @ 70%

- Rest 60-90 seconds

Then with same weight complete:

3x5 Clean Grip RDL

- Rest 60-90 seconds

Workout:

4 x 100m - Slow jog back

3 x 200m - 1:30 break in between

2 x 400m - Rest equal time

1 x 800m

Happy Memorial Day + Some Tempo Tidbits

Before I get into the juicy details of tempo training and its benefits for all of society, let me take a second to remember those who's lives where taken from them in the service of our country. Their courage, selflessness, determination, and character are just some of the reasons why we get to gather together and cook ridiculous amounts of mouth watering meats, drink any type of drink we choose, play cornhole till our arms fall off, show off our beach bodies (Jimmy and I are proud of what we helped make), and enjoy the freedom we have here in this great country.

We have it good, my friends and we can all be extremely thankful for the men and women who continue to serve us and our country, day in and day out. To those who are currently serving, I thank you from the bottom of my heart!

While your heart is swelling with American pride right now, let's talk about something else that can get you swelling.....your muscles that is. Tempo training is the act of varying time under tension, i.e. changing how long it takes you to squat down, hold at the bottom, and stand up, etc. By manipulating the time under tension, you can maximize strength gains so when Max Week rolls around you can crush your former pr's like a two ton bulldozer destroying a dog house...all while looking lean and shredded of course. Here's how it works (and remember this for when you see it on the board, but don't worry we will remind you):

There are four numbers that make up the tempo (or speed) of an exercise. For example:

5-0-1-0

The first number (5) always stands for the eccentric (lowering) phase of the movement.

The second number (0) is to show how much you should pause at the midpoint. (Bottom of that awesome squat)

The third number (1) stands for the concentric (lifting) part of the exercise. (Standing up out of that deep squat)

The fourth number (0) is for how long you should pause at the top of the movement.

For those of you who were here for our negative pull-ups, a light bulb of pain probably went off but of course you just can't wait to try this on other movements like squats or deadlifts...or push-ups...or gables...or bandit loop pikes...or anything for that matter. I can already see your faces lighting up with joy!!

Fun fact of Tempo Training: Moving near maximal weight slowly can bring about the same nervous system adaptations that explosive lifts do. The reason they do is because they cause you to activate more Type II muscle fibers and get those motor units firing, making you an indestructible beast. Oh and they also help those connective tissues strengthen, making you more durable. Your welcome :)

So, when you see something like this on the board in the near future - 3-1-0-0 - get excited because your muscle fibers and connective tissues will be screaming thank you! That's of course only after they get done getting pissed at you for actually using them.

With that said, I hope to see you at either the 8am or 9am classes tomorrow since those are the only ones we are having. Thank you guys for being such an inspiration to us and for reaffirming daily that we have the coolest "jobs" in the world!

Like the wind....

Monday 5/27/13

Warm up #1

Skill: Band Sprints
4x10m
4x10m - no band

Strength: Back Squat (add 10lbs to your previous months working max)
1x5 @ 65%
1x5 @ 75%
1x5+ @ 85%

Workout:

3 Minutes to find Max Effort Pull Ups in 2 sets (No more than 1 minute between sets)

Weighted Double KB Walks (M: 16kg W: 12kg)
-50 M Overhead
-50 M in Rack
-100 M Farmer Walk

3 Minutes to find Max Effort Pull Ups in 2 sets (No more than 1 minute between sets)

Weighted Double KB Walks (M: 16kg W: 12kg)
-50 M Overhead
-50 M in Rack
-100 M Farmer Walk

Our Time to Shine-Get Up Sit Up with a Twist

This is more momentous than the scene from Independence Day when the President was pumping up the pilot's at Area 51 before the Intergalactic Battle lead by Will Smith. "This is our Independence Day!"

Today is our first blog post. Today we become bloggers. Today is our time to shine!

We are pumped to get this blog going and can't wait to share knowledge we have learned from other great trainers and knowledge we have learned while working with some incredible clients.

This first blog post is dedicated to a great movement called the Get Up Sit Up with a Twist. It is an exercise you can do at our gym, your box, or at your local YMCA. This will promote massive core strength and shoulder mobility and stability.

Workout for 5/24/13:

Warm up: #4

Skill: L-Sits

4x25secs

Strength: Deadlift

1X5 @ 40%
1X5 @ 50%
1X5 @ 60%

Workout: 8 sets 20 on 20 off

Alternate between Samurai and Grappler's Throw

400 M Shuttle (Cones 40 yards apart and go there and back 5 times)

8 sets 20 on 20 off

Alternate between Criss Cross Slam and Double Wave from Static Squat (Sit at parallel or lower)

400 M Shuttle (Cones 40 yards apart and go there and back 5 times)