December 31 2018

 

Last Workout of the year Today at 4:30PM 

 Conditioning:

 For Time:

 

2018 Meter Bike

 

Then:

100 Double Unders

75 Wallballs 

50 Push Press 135/95

25 Front Squats
50 Pullups

75 Deadlifts 135/95

100 Double Unders

Then:

 

2019 Meter Bike

(PS...THIS IS NOT A LOT OF WORK)

Strength:

 On the 2nd minute for 14 Minutes Complete:

1 Deadlift + 1 Hang Clean + 2 Front Squats

Here it is, The DBSC Weight loss challenge is back and the contest details are as follows:

We have had some really great results in years past with the weight loss contests and I expect this year to be no different.  Some people have gotten complacent with their results and habits and its starting to show so now that a new year is here and the excuses are less, we're bringing it back.  It's time..... Weigh Ins will start January 4th and must be recorded by January 7th.  Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing but your pride.  The winner on March 2nd will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh in each week, weigh ins each week can be done as early as Friday but must be recorded by 7PM on Mondays.  The final weigh in must be done on either Friday March 1st or Saturday the 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with me.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win…  In the meantime I will be getting together some information for you guys so you can decide what changes you need to be making in your eating habits to be successful.  This is a great way to ride out the rest of the winter and stay motivated to go into spring feeling healthy with real results.  Just coming in a couple of times a week and going through the motions and then eating everything in sight the rest of the week and drinking all weekend doesn’t balance out, let’s balance some things out. Everyone is encouraged to participate, and if you don't and I feel you should I will most likely shame you publicly and talk poorly about you in all kinds of company.  You have about a week to continue your gluttonous lifestyle, weigh ins start next Friday, Good Luck…

December 28 2018

 "In this great future you can't forget your past..."

Here it is, The DBSC Weight loss challenge is back and the contest details are as follows:

We have had some really great results in years past with the weight loss contests and I expect this year to be no different.  Some people have gotten complacent with their results and habits and its starting to show so now that a new year is here and the excuses are less, we're bringing it back.  It's time..... Weigh Ins will start January 4th and must be recorded by January 7th.  Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing but your pride.  The winner on March 2nd will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh in each week, weigh ins each week can be done as early as Friday but must be recorded by 7PM on Mondays.  The final weigh in must be done on either Friday March 1st or Saturday the 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with me.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win…  In the meantime I will be getting together some information for you guys so you can decide what changes you need to be making in your eating habits to be successful.  This is a great way to ride out the rest of the winter and stay motivated to go into spring feeling healthy with real results.  Just coming in a couple of times a week and going through the motions and then eating everything in sight the rest of the week and drinking all weekend doesn’t balance out, let’s balance some things out. Everyone is encouraged to participate, and if you don't and I feel you should I will most likely shame you publicly and talk poorly about you in all kinds of company.  You have about a week to continue your gluttonous lifestyle, weigh ins start next Friday, Good Luck… 

Class at 5PM Today  

LAST WORKOUT OF THE YEAR MONDAY DECEMBER 31ST
1 COMBINED CLASS AT 4:30PM - NO 6PM CLASS
SPREAD THE WORD

Conditioning:

As Many Rounds as possible in 3 Minutes of:

9 Lateral Burpees

9 Power Cleans 95/65

Rest 3 Minutes

As Many Rounds as Possible in 3 Minutes of

7 Lateral Burpees

7 Hang Squat Cleans 115/75

 Rest 3 Minutes

As Many Rounds as Possible in 2 Minutes of:

5 Lateral Burpees 

5 Squat Cleans 135/95

 Rest 3 Minutes

As Many Rounds as Possible in 3 Minutes of:

 3 Lateral Burpees

3 Power Cleans + 3 Squat Cleans 135/95

Strength: 

Barbell Row

12-12-12-12-12

Supersetted with max strict pullups before each set

Rest 2 mins between sets

December 26 2018

Class at 5PM and 6PM Today

Conditioning:

 

 Teams of 2 Complete As Many rounds as Possible in 20 Minutes of:

10/8 Calories Bike

15 Goblet Squats

15 KB Swings

Partner 1 Completes full round (While Partner 2 Holds Plank Position) AFAP then switches...

Core Strength:

3 Supersets of:

60 Flutterkicks

40 Second Hollow Hold

20 Weighted Situps

Rest 2 Minutes between sets

December 21 2018

Class at 5PM Today

Thanks you all very much for the Christmas Gifts on Wednesday – Very Unnecessary, very generous and very appreciated…  There will be no Classes on Monday December 24^th but the room will be open for Open Gym From 8AM-10AM for those of you off work that would like to come in and work on a skill, weakness or just get a good sweat…Regular Schedule the rest of the week…

Conditioning:

Teams of 2 Complete The Following for Time:

76 Jumping Pullups

76 Dumbell Push Presses

76 Knees to Elbows

76 WallBalls

76 Dumbell Snatches

76 KB SDHP

76 Pushups

76 KB Swings

76 Dumbell Thrusters

76 Calories Bike

*Split work as desired

Strength:

Work Up to a 5 Rep Max Deadlift in no more than 3 sets

Then Complete 3 Supersets of:

12 Deadlifts @ 50% Days 5 Rep Max

Max Unbroken Strict Pullups

Rest 2 Minutes Between Sets

December 19 2018

Class at 5PM and 6PM Today

Conditioning:

On the Minute for 30 Minutes complete:

Minute 1: 10  Burpee Box Step Overs

Minute 2: Bike 18/12 Calories

Minute 3: Rest

Core Strength:

As Many Reps as possible in 2 Minutes of: 

100 FlutterKicks

100 Mountain Climbers

50 Situps

Rest 1 Minute and begin again 

Start where you left off each time for a total of (3) 2 minute AMRAPS

December 17 2018

Class at 5PM and 6PM Today 

Conditioning:

5 Cycles of:

As Many rounds as possible in 3 Minutes of:

3 Power Cleans 135/95

6 Pushup 

9 Air Squat  

*Rest 1 Minute between cycles

Strength:

Front Squat 

7-7-5-5-5

December 14 2018

Class at 5PM Today 

Conditioning:

Teams of 3 Complete as Many rounds as possible of:

8 Dumbell Hang Clean and Jerks 50/35

10 Medball Squat Jumps

8/6 Cals Bike 

Partner Completes Full Round before switching

Strength::

Accumulate 2 Mins with chin over the bar 

Then::

40 Strict Pullups for Time

December 12 2018

Class at 5PM and 6PM Today 

Conditioning:

 

 5 Rounds of:

30 Secs On - 30 Secs Off Of  The following:

Dumbell Side Step ups Right

Dumbell Side Step Ups Left

KB Swings

Dumbell Lunge Right

Dumbell Lunge Right 

*30/20

Strength:

Continuous Tabata sets of:

Hollow Hold

Hello Dollys

Situps 

December 10 2018

Class at 5PM and 6PM Today 

Conditioning:

2 Rounds For Time of:

50 Double Unders

25 Hang Power Cleans

50 Double Unders

25 Push Press

50 Double Unders

25 Burpees

*95/65

Strength:

On The 2nd Minute for 14 Minutes complete:

1 Deadlift + 2 Hang Power Cleans + 3 Front Squats

*Go Heavy

 

December 7 2018

Class at 5PM Today 

Conditioning:

Teams of 2 Complete as Many Rounds as Possible in 17 Minutes of:

30 Toes To Bar

30 Seated Dumbell Strict Press 35/20

30 Wallballs

30/21 Cals Bike (Or Run 400M Together- Teams choice)

Strength:

On The Minute for 12 Minutes:

Odd: 8-12 Deadlift 225/155

Even: 8-12 Ring Rows (Feet on Box)

December 5 2018

Class at 5PM and 6PM Today 

Conditioning:

As many rounds as Possible in 25 Minutes of:

7 Strict Pullups

14 Box Step Ups 

21 KB Swings

28 Straight arm Burpees

*If you're strong wear a vest

 

Strength:

4 Supersets of:

20 Glute Bridges

20 Supermans

Max effort Hollow Hold

Rest 2:00 Between Sets

December 3 2018

 Class at 5PM and 6PM Today 

Conditioning:

 5 Rounds for Time of:

30 DB Snatches 50/35

30 Double Unders

Strength:

Back Squat

10-10-10-10 

Today and every time you squat or do any movement really you should be first and foremost focusing on correctly moving through the complete range of motion before adding load to your set. Yes we are looking to achieve a heavy set of 10 here but if half (or sometimes all) of your reps look more like a goodmorning or your hip crease is not finishing below the top of your knee should you really be adding weight? Take the weight down and drill the movement until it looks consistently perfect, then and only then add load. The reason we move through the full range of motion is to make sure we pass through the most difficult part of the lift and to keep our joints strong. When you see a person cutting a rep short by not fully locking out a weight overhead, not going below parallel on a squat or even not lifting their entire body by locking out their elbows in a pushup. They are completely avoiding the most difficult part of the lift and I would argue the entire purpose of the lift if they are looking to increase strength. People will give you all kinds of reasons as to why they “Can’t” do it that way but when it comes down to it the reason is because it’s more difficult. This kind of “Lifting” that is so often seen all over the place is robbing people of the “sticking point” or difficult part of the lift giving them poor or no results in strength gains and also never allowing their joints to pass through their intended full range of motion leaving them weak. They might see muscle growth, but muscle growth is not strength growth and muscle growth without healthy enough joints to move those muscles is a recipe for disaster. If you can’t move your joints through their naturally intended range of motion with a particular load (even if that load is your body) your goal should be to do so and not to cut the range short.  Usually the way to do that is by lessening the load first and only increasing when the complete range of motion can be met. Your ego won’t like it but your joints, as you age, will. We train to get stronger, better and healthier, continually shortening ranges of motion while doing so will result in immobile joints making us a less capable, less healthy and less strong person. Difficult things make us stronger, when you are in the gym, difficult things are the things you should be seeking out, not avoiding.