Monday, February 29, 2016

February 29 2016



 Class at 4PM, 5PM and 6PM Today
Notice:

The business across the street has started towing cars parked anywhere inside their driveway - Don't do it....
 
Conditioning:
 Teams of 2 Complete
As Many rounds as possible in 20 Minutes of:

30 Double Unders (60singles)
3 DB Thrusters 40/25
3 H.R. Pushups

The DB Thrusters and Pushups reps will climb by 3 each round 

Partner 1 will complete 30 Doubles, 3 Thrusters and 3 Pushups then partner 2 will do the same - Then Partner 1 will complete 30 Doubles, 6 Thrusters and 6 Pushups then partner 2 will do the same  
The Team will alternate in this way for 20 minutes adding 3 reps per round.  
Team that reaches the highest round wins

Strength:

Strict Press
2-2-2-2-2

New Schedule starts today - Spread the word

Monday
4pm-5pm
5pm-6pm
6pm-7pm

Wednesday
4pm-5pm
5pm-6pm
6pm-7pm

Friday
4pm-5pm
5pm-6pm
Saturday
8:30-9:30am


Friday, February 26, 2016

February 26 2016



Class at 5PM Today 
 
Halfway Point weigh ins start today get them in - Great work so far, everyone is still losing - 

Current Top 10:

Kathy - 7.9% Loss
Nick - 5.2% Loss
Kelly - 4.6% Loss
Nicole 4.4%
Casey - 4.0%
Chantal - 4.1% 
Sara - 3.8%
Greg  - 3.3%
Stef -  3.1%

If you are not in this top 10, seeing this should not discourage you, it should get you motivated to make a final push in this next month, no one is that far out and everyone has already at least had a 2.5% loss. 
Halfway there. 

Strength:
On The minute for 10 Minutes 

Odd: Front Squat 7 reps 135/95 (from the floor)
Even: 10 Double Unders + 5 Toes to Bar

Conditioning:

5 Rounds Each for Time of:

30 Situps 
30 KB SDHP 53/35

Rest Exactly 2 Minutes Between Rounds 

Schedule News: 
 
Starting Monday we are adding a 4 PM class to Monday, Wednesday and Friday nights.  Classes have been growing and getting a bit tight and my goal has always been to keep class sizes manageable so everyone is getting the attention necessary to get the work done safely and effectively in the space we have.  These classes are open to anyone with a current unlimited membership but in order to keep them around and make them worth it I need you to spread the word and help these classes grow as well.  Hopefully this will also alleviate any schedule restrictions some people have so you are able to get here more often.  If you have a current 2X/week or Saturday only membership and want to talk about changing over to an unlimited because you will be able to make it more often just let me know and I can switch it over right away. This Change Starts Monday Not Today

Wednesday, February 24, 2016

February 24 2016




Conditioning:

For Time:

150 Wallballs

4 Burpees every minute on the minute
Starts with Burpees



Strength:

On The minute for 15 Minutes

Min 1- 11 Deadlifts 225/155
Min 2 - Arch/Hollow/Arch/Pull
Min 3 - 45 Sec Plank Hold

Monday, February 22, 2016

February 22 2016



 Class at 5PM and 6PM tonight
Weigh Ins due in tonight

Conditioning:
Teams of 2 have 6 Minutes to complete:

60 Double Unders (180 Singles)
45 Kb Swings
30 Box Jump Overs
15 Clean and Jerks 115/75

*Repeat 4 Times 

Teams can split work however they decide, the faster they finish the more time they will have to rest between rounds-  If any round of work is not completed inside the 6 minute window they will stop wherever they are and start the round over trying to complete all the reps inside each six minute window...

Strength:

Strict Press
7-7-5-5-5

Friday, February 19, 2016

February 19 2016


Class at 5PM Only Today
 Week 3 weigh ins start today - get in there..

Conditioning:


As many rounds as possible in 3 minutes of:

9 Toes to Bar 
9 Front Squats 135/95
9 Wallballs

Repeat 5 times resting exactly 3 minutes between each round
Scale as needed
Strength:

Back Squat
 1-1-1-1-1-1-1

Wednesday, February 17, 2016

February 17 2016



 
Stop believing labels on "Sports" drinks and "Healthy" processed foods, it's all bullshit....


Weight Loss Update:

It is currently a two way tie between Kathy and Nick with 6.2% of weight loss each - 
Still plenty of time for you all to catch them. 


 Strength:

On The Minute for 10 Minutes:

Odd: 10 Hollow>Arch body rocks on bar
Even: 7 Deadlifts @ 80% of Current 5 Rep Max across

Conditioning:

10 Rounds for Time of:

30 Double Unders *
10 KB Swings
10 Burpees

* 30 is not a lot of double unders, this is a great opportunity to practice/test out your ability in a workout without the number being so overwhelming that you get frustrated, stick with them and battle through...  If you are not ready it is 90 Singles each round..


Monday, February 15, 2016

February 15 2016



Class at 5PM and 6PM Today
 NO MORNING CLASSES

Week 3 for the weight loss challenge is here, now is the time we're about to reach a fork in the road and it will be up to you which way you go.  Everyone so far is doing great and headed in the right direction but as motivation fades you have to fight the urge to get lazy on it.  The initial excitement you had going in might be starting to fade, maybe you went all out and ate a bunch of valentines candy because it was a "holiday" and figure you should just give up or maybe you are just getting tired of dieting and don't want to think about what you're eating anymore, I don't know...  What I do know is all that it takes is about three weeks to build a habit, good or bad that's all it takes before actions become habits, so fight the urge to go back to old habits and stay with this one, it's early in the day and you probably haven't messed up your diet yet so don't make yourself have to start again tomorrow, keep going today..  Everything I do, have done or have earned has basically come out of my habits, I have plenty of flaws just like anyone else but I have discipline and live by my habits and as time rolls on that makes up for a lot.  Build those habits.  This weeks weigh ins are due by 7PM tonight.  Keep up the good work.  

Conditioning:

Teams of 2 Complete
 5 Rounds for Time of:

60 SDHP 95/65
30 H.R. Pushups
15 Squat Clean Thrusters 95/65

Split work however
1 works,1 rests

Strength:

Bench Press
7-7-5-5-5

Sunday, February 14, 2016

Schedule Changes



Unfortunately we are no longer offering the MWF 9AM classes effective immediately.  I wanted to make sure this word got out as I know a few night session people are on school vacation this week and may have been planning on attending.  Sorry for the inconvenience but Fran was offered a position at a different gym that she couldn't refuse and had to jump on right away.  Luckily this may free up some nights for her and she can cover for me in the night classes here and there. Wish her good luck next time you see her in class...  The updated schedule is as written below please spread the word to those who may not see this.  If you need to talk to me about membership options because of this not allowing you to get here enough, feel free to email me or ask me what we can do next time you're in the gym.  

Current Schedule:

Unlimited members may attend any of the classes available.  Members are encouraged to attend at least 3 classes per week.

Mondays
5:00-6:00p
6:00-7:00p

Wednesdays

5:00-6:00p
6:00-7:00p

Fridays -
5:00 – 6:00p

Saturdays – 8:30-9:30a

Friday, February 12, 2016

February 12 2016



 Class at 9AM and 5PM today
Week 2 weigh ins can be done as early as today and must be in by 7pm Monday - Get with a coach and get your weight recorded  - Last week everybody lost weight, hopefully things keep up for week 2..
Strength:

On The minute for 10 Minutes

Odd: 5 Barbell Row + 5 Burpees over the bar  
Even: 20 Situps

*Use about 20-30Lbs less than your 5 rep max for all barbell row sets

Conditioning:
For Time:

22 Push Press 155/105*
44 Knees to Elbows
16 Push Press
32 Knees To Elbows
10 Push Press
20 Knees To Elbows

* Take the barbell from the floor and try to stick with push presses here not push jerks - 155/105 is maximum weight I want you to use on this but if you are scaling I do want you to go heavier than you think you should - As always it is not necessary to go so light that this can be done unbroken but shouldn't be so heavy that you are resorting to singles..... I am having visions of a lot of men using 115-135 and women using 75-95.... Make it suck...  The knees to elbows should be done as honestly as possible and with the true intent of contacting your knee to your elbow, for the sake of variance do these with an underhand grip today and make it happen...

Wednesday, February 10, 2016

February 10 2016

 
 
Class at 9AM, 5PM and 6PM Today
 
Congrats to Kathy Hoehn for the highest percentage of weight loss in week 1 at 5% !!!! 
Keep it Up!!  
What are you doing today to win week 2?

Strength:

On The Minute for 14 Minutes complete:

Odd Minute: 5 Strict Pullups (Or most difficult progression)
Even Minute: 5 Deadlifts (Climbing)

Conditioning:

4 Rounds for Time of:

75 Double Unders (2 x Singles)
12 Deadlifts 115/75
9 Hang Cleans 115/75
6 Jerks 115/75

20 Minute cap
 
When Scaling the barbell movements, the weight will most likely come down to what you can efficiently jerk.  They should all be fairly difficult but not your 1 rep max - a good place to start would be roughly 50-60% of your 1 Rep Max Jerk.  Use the same barbell for all three movements and power through it..

Monday, February 8, 2016

February 8 2016




NO 9AM CLASS TODAY - I realize it's not snowing yet but Lowell schools are cancelled and there is currently a parking ban in effect  - We will most likely be cancelling morning classes for the rest of the winter when schools are closed but will always post here and on the FB Page - Night classes are on as of now BE THERE - Week 1 Weigh ins must be done by 7PM Tonight

Conditioning:

2 Rounds of:

2 Minutes Max Reps of: KB SDHP 72/53
1 Min Rest
2 Minutes Max Reps of: WallBalls
1 Min Rest
2 Minutes Max Reps of: KB Swings 72/53
1 Min Rest
2 Minutes Max Reps of: Med Ball Cleans
1 Min Rest

Strength:

Back Squat
7-7-7-5-5

Friday, February 5, 2016

February 5 2016


 Class at 9am and 5pm Today
Week 1 weigh ins can be done as early as today and must be in by Monday at 7PM
Good Luck!


Strength:

12 Mins to establish a 1 Rep Max in the following complex:

1 Strict Press + 1 Push Press + 1 Jerk

This can be taken from the floor or a rack and push jerked or split jerked, athletes choice...

Conditioning:

5 Rounds each for time of:

20 Pullups
30 Pushups
40 Situps
50 Airsquats

Rest exactly 3 minutes between rounds

Side Note: 

The medball below is smothered in chalk and was put away as you see it, being that we have kids as young as 5 years old practicing at the club you would probably assume that one of them must have done something like this.  Nope, it was "someone" from the ADULT strength and conditioning classes. I don't want to shame you by calling you out directly on here but I'm surprised I have to explain that nobody is going to want to use this $100 piece of equipment until it is cleaned again.   The fact that you would ever need to use this much chalk to throw a ball against a wall is beyond me but maybe you know some secret to fantastic wallball performance that I don't so I'll let that go.  Either way, there are always disinfectant wipes at the club that everyone should be using before putting anything away that has been covered in sweat, chalk, blood, or virus.  This is the same for wiping benches down or cleaning up handprints off the floor.  Take care of the stuff we use, not only because it all costs money but because it's gross.  Don't worry Priyanka, (oops)  The ball is still just as you left it and you can wipe it down when you come in tonight...See you then...


Wednesday, February 3, 2016

February 3 2016


Class at 9am, 5pm and 6pm Today
Weight Loss participants: Don't forget to take your before pictures, even if just for yourself..

Strength:

On The Minute for 14 Minutes:

Odd Minutes: 5 Barbell Row (Climbing)
Even Minutes: 7 Toes to Bar + 7 KB Swings

Conditioning:

For Time:

21-15-9 Reps of 
Wallball
Deadlift 225/155

Rest 3 Mins

15-12-9 Reps of:
Wallball 
Deadlift 225/155

Rest 3 Mins

9-6-3 Reps of:
Wallball 
Deadlift 225/155

Scale as needed, Don't be a hero here, if 225/155 is more than 75% of your max you should be scaling - (Think 50-60%ish) - If you are unsure ask a coach 


Tuesday, February 2, 2016

At Home (or anywhere) Workouts



I don't suggest training 7 days a week with heavy loads, under high intensity for as long as we sometimes go in class (20 mins plus at above 80% intensity). That is part of the reason we only offer classes 4 days a week and also why I write the workouts the way I do with the idea that you are resting in between classes in order to adapt and recover to the stress put on your body in class.  This is also why our gym isn't full of injuries and you aren't all suffering from adrenal/CNS fatigue.  I'm always going to expect you to train hard but you also have to give your body the time to heal.  A lot of people have been asking what they should be doing on their off days from the gym during this weight loss challenge.  While I do like that you are understanding that you're going to have to go a step further to see results it does make me feel like I should point out that getting out and moving doesn't always have to mean smashing yourself into a wall every workout, you don't need an incredibly heavy load to get a good sweat and and doesn't have to be an hour plus of constant work (Jogging on a treadmill or doing whatever that movement is on an elliptical machine).  On these days in between class you should be thinking quality over quantity when it comes to your workout and focusing more on your eating habits.  WEIGHT LOSS IS MUCH MORE RELATED TO DIET THAN EXERCISE.  A short duration, high intensity workout that you can move through without a lot of rest will set your metabolism to burn calories at a higher rate for the next 18-24 hours, this is what you want to do in order to get your body primed to be burning the calories you take in during this challenge.  A long slow workout (5 mile Jog, 2 hours curling in the mirror at planet fitness) will only burn calories at an accelerated rate for that period of time that you are exercising. So obviously the shorter, more uncomfortable workout is what you should be looking to add on these off days - not only to avoid injury but simply because it just works better.  Let your body repair from the weight training done in class so you can come back the next day and give 100% - If you're adding some work in, move your body through space quickly and efficiently.  Below are some workouts that require no equipment or load and won't end up crushing you for class.  You can do them pretty much anywhere and you should be doing them at a pace that you get out of breath (really out of breath) and with the idea that you are training short and fast to ramp up your metabolism.  You can pick one and do it every week trying to beat your time or you can choose a different one every time, its up to you, do what feels right for you.  I'll say it again, WEIGHT LOSS IS MUCH MORE RELATED TO DIET THAN EXERCISE so your main focus should still be on the foods you are eating.  Don't end up working out like crazy for the first week, finding yourself injured and gaining weight because you can't do anything, eat well, train well and recover well.

For all workouts do a short warm up of your choice to get your heart rate up and muscles ready to work - hit the workout you chose and then walk it off to cool down.

For Time:
Walking lunge 400m

For Time:
150 burpees

For Time:
4 rounds of:
Run 400m
50 squats

For Time:
50 squats
25 pushups
50 squats
25 fingertip pushups
50 side lunges
25 knuckle pushups
50 walking lunges
25 diamond pushups

4 rounds of:
50 pushups
50 situps
50 4ct flutterkicks

As many rounds as possible in 12 minutes
of:
10 pushups
15 situps
20m walking lunge

5 rounds of:
50 mountain climbers (4 count)
25 situps

5 rounds of:
100 jumping jacks
100 mountain climbers

For Time:
50 jumping jacks
50 pushups
50 tuck jumps
50 situps
50 mountain climbers(50 each leg)
50 squats
50 jumping jacks

For Time:
100 situps
100 flutterkicks (4 count)
100 leg levers

Deck of Cards (Core Variation)
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck.
Hearts = burpees
Diamonds = mountain climbers (4ct)
Spades = flutterkicks (4ct)
Clubs = situps
Jokers = Run 400m

For Time:
50 burpees
75 flutterkicks (4count)
100 pushups
150 situps

5 rounds for time of:
10 burpees
20 box/bench jumps
30 pushups
40 squats
50 lunges

4 rounds of:
50 walking lunges
50 squats
Run 400m

Run 2 miles , but every 2:00 do 20 pushups and
20 squats.

3 rounds of:
50 pushups
50 situps
50 squats

4 rounds of:
25 lunges (each)
50 squats

4 rounds of:
50 squats
20 lunges (each)
35 pushups

2 rounds:
Max pushups 2:00
Max situps 2:00
Max flutterkicks 2:00
Max squats 2:00

3 rounds of:
30yd bear crawl
30yd inch worm pushup
30yd burpee jumps

Monday, February 1, 2016

February 1 2016



Class at 9am, 5pm and 6pm Today

Last chance to enter the weight loss contest and weigh in is today, get with a coach and get weighed in.  Pot is expected to be up to over $400 at this point so get in there and win..

Conditioning:

Teams of 2 complete 10-9-8-7-6-5-4-3-2-1 reps FOR TIME of:

Dumbell Squat Clean Thruster 45/25

*15 Burpees after each set

Partner 1 does the 10 reps + 15 Burpees then rests while partner 2 does the 10 reps and 15 burpees, then 9 each, 8 each, all the way down to 1 each + 15 burpees

Strength:

Front Squat
7-7-7-5-5