Friday, October 31, 2014

October 31 2014

No Class Tonight see you tomorrow at 8:30AM!!!
Don't eat too much candy!!

Wednesday, October 29, 2014

October 29 2014

Who Is planning on coming to class on Friday???  Debating on cancelling class for Halloween if attendance going to be scarce.  


Tabata Sets Of:

Goblet Squats
Box Jumps
Toes To Bar
Push Press 75/45

*Score is sum of lowest rep round at each station


Bench Press

*Practice Jump rope skills between sets

Monday, October 27, 2014

October 27 2014

Every other Minute for 14 Minutes perform:

1 Power clean + 3 Front Squat

**Increase weight each set

For Time:

Run 800M Then:
6 Rounds of:
9 Pullups
9 KB Swings 72/53
9 Front Squats

*Use 65-70% of heaviest strength complex

Friday, October 24, 2014

October 24 2014

1 Class at 5Pm Today


Every Other minute for 20 Minutes complete:

6 Deadlifts + 3 Hang Power cleans + 1 Jerk
(without dropping the bar)

Increasing weight each set until a heavy Jerk is accomplished


As Many Rounds as possible in 15 Minutes Of:

3 Power Cleans *
6 Pullups
9 SDHP *
12 H.R Pushups

*use 60% of max load accomplished in strength complex

We are very close to capping off the memberships for the current schedule and a few people have been saying they have friends interested in joining. So starting now and until we reach our cap, if you as a current member, refer a friend to us that ends up joining after their trial period you will receive 1 month free. (New Member must commit for at least 3 month membership)  Space is limited so lets get these people in there!

Thursday, October 23, 2014

Refer a Friend

We are very close to capping off the memberships for the current schedule and a few people have been saying they have friends interested in joining. So starting now and until we reach our cap, if you as a current member, refer a friend to us that ends up joining after their trial period you will receive 1 month free. (New Member must commit for at least 3 month membership)  Space is limited so lets get these people in there!

Wednesday, October 22, 2014

October 22 2014

********Where's Marcia???*********


3 Rounds for Time:

30 KB Swings
30 WallBalls
30 Burpees
30 DB Thrusters
30 Supermans



* Work on double unders between sets

Monday, October 20, 2014

October 20 2014


Teams of 2 complete for time:

**40-30-20-10 of:

Power Snatch
Box Jump Overs

**Immediately followed by 40-30-20-10 of:

Front Squat
Toes To Bar

** 1 Person Works, 1 Person Rests


Strict Press

Push Press

Friday, October 17, 2014

October 17 2014

***** 1 Class at 5Pm Today*****


On the minute for 15 minutes complete the following complex:

1 Power Clean + 2 Front squats + 3 Push Jerks

Increase weight each minute to establish a heavy unbroken complex without compromising form

For Time:

20 Thrusters
20 Hang Power cleans
20 Push Press
20 Front Squats

*** Stop and do 4 burpees every minute on the minute

Wednesday, October 15, 2014

October 15 2014


On the Minute for 14 Minutes:

Odd: Deadlift 2 Reps (Climbing each minute to establish max)
Even: 20 Double unders (or 50 Singles)


4 Rounds for Time of:

Run 400M 
12 Deadlifts @ 50% 1 Rep Max
9 Toes to Bar 

Monday, October 13, 2014

October 13 2014


5 Rounds For Time of:

20 Burpee-Pullups
20 Wallballs


Bench Press

***Handstands between sets

Friday, October 10, 2014

October 10 2014


Three rounds for time of:

Sprint 400 meters
21 KB Swings 
12 Pull-ups


On The Minute for 14 Minutes:

2 Deadlift + 1 Hang Power Clean + 1 Front Squat* 

* Increasing weight every 2 Minutes

Wednesday, October 8, 2014

October 8 2014


3 Rounds for Time of:
12 DB Push Press (HAF)
12 Box Jumps 36/24

Rest 3 Minutes

3 Rounds for Time of:
12 Power Snatch 
12 Burpee Over Bar


Back Squat

***30 Double unders between sets

Monday, October 6, 2014

October 6 2014


Teams of 2 Complete 3 rounds for Time of:

50 Goblet Squats
50 DB Hang Sq. Cleans 45/25
50 H.R Pushups
50 OH Plate Lunges 
50 KB Swings
50 Knees To Elbows


Barbell Row

Friday, October 3, 2014

October 3 2014

1 Class at 5PM Today 


5 rounds For Time:
12 Kettlebell Swings (Heavy)
12 Toes to Bar
30 Double Unders (or 80 Single Unders)


Push Press***

*** Take it from the floor

Thursday, October 2, 2014

Wednesdays Food Log

So here it is, a lot of you guys have asked about diets and what you should eat so I decided to log my food intake for an average day and lay it all out there.  There is no "label" to assign to the way I eat, I don't think of myself as being on a diet.  It's not Low Carb, Paleo, Atkins, and certainly not a Low Fat diet.  It's basically a low shitty food diet, I try to avoid processed sugar of any kind which includes high fructose corn syrup and every kind of chemically produced sugar that's tough to avoid nowadays like maltodextrin, ascorbic acid, dextrose and so on, it's all the same, and does nothing for your except store as body fat.  I also try to make sure that the majority of foods I eat are real food not something made in a factory, this means plants and animals.  The way we should look at food is to ask ourselves why we are eating it, if it is for any other reason but to fuel your body for the activities you perform in your day, it's probably junk food and hurting your mood, body composition, health and performance in and out of the gym.  I'm sure anyone could find holes in the way I eat but it works for me and I have tweaked foods in and out over the years to gain or lose weight.  Overall eating this way consistently has allowed me to maintain strength and easily control my weight while maintaining roughly 6-13% body fat at weights from 152-175lbs depending on whichever particular goal I am working on.  Currently I consider myself as very active so I make sure to get enough food (calories) to remain that way without losing strength, weight or peace of mind.  I do supplement my food intake with a few different types of protein shakes throughout the day because it allows me to recover from workouts faster and maintain the strength demands that I place on myself.  I don't recommend this for someone less active or for anyone looking to lose weight.  This is just how I eat on a daily basis and what I feel has allowed me to continue to gain strength and not over tax my body as I age.  I am a 34 year old male, 170lbs, with 11% bodyfat and I am not trying to lose or gain weight.  I eat these same foods pretty much everyday at almost the same times daily.  I believe this keeps my metabolism and glycemic levels consistent as well as makes things easier as a lot of my meals are eaten quickly because my days are pretty full and I don't have a lot of time to prepare or eat.  

5:20AM - Preworkout snack - Banana with 1/2 a serving of Natural Skippy Peanut butter and a Raw Tea preworkout drink.  I eat this because I don't like working out on an empty stomach.  The banana seems to keep me full enough to get through and I eat the peanut butter to take in some fats to keep my body used to burning fat for fuel throughout the day.  I also take 3 grams of fish oil with this for the same reason and because I've found that it helps with soreness in my joints especially in my hands and wrists.  The raw tea preworkout is pretty much because its 5:20am and I need a little caffeine to get going before the gym, I use this one because most of the typical pre workout drinks are just full of sugar, chemicals and stimulants.  This one is all natural and just enough for me.

7:20 AM Post workout/Breakfast- 2 Servings of Glutenfreeda instant Oatmeal and a Hydrobuilder protein shake.  I always like to have oatmeal after I workout because it helps replenish my carbohydrates and also makes me feel full.  I use instant oatmeal because its easy to pack and bring to the gym but that is where you have to be careful, a lot of instant oatmeal is full of added sugar and junk but this brand seems to be fairly decent so I've stuck with it.   As for the shake, this is not exactly clean eating but it is the fastest way to get protein into your system to begin recovery quickly.  The reason I go with this protein is because the macro nutrients are balanced well and it has a healthy dose of amino acids and creatine all in one so I feel like its just easier than taking a bunch of different supplements throughout the day.  This just works for me.  

7:30 AM Water - I drink and refill this liter bottle multiple times throughout the day - This is important, shoot for half your body weight in ounces per day minimum.  

9:30 am Green Tea and a Plum - holds me over until lunch. 

11:30 am- Lunch  This sometimes varies day to day but not by much, yesterday I had a 3 egg Omelet with broccoli, mushrooms, onions and peppers with sweet potato and sliced tomato. (Fran from the connector cafe)  I'll get this a lot of times when I'm in a rush for lunch but on days that I get to go home for lunch I'll either have leftover dinner from the night before or roast beef sandwich on whole wheat sliced with avocado on it.  Either way this is usually my biggest meal of the day but I always try to keep my macro nutrients balanced with 40% carbs, 30% fat and 30% protein.  Whether it is this meal or the sandwich it usually balances out that way.  I also refilled my water here

2:00PM - Refilled my water and had a banana

3:00PM Chocolate chip Larabar, I wanted a snack - I eat these a lot they are typically pretty basic ingredient wise but you do have to read them I think they may have taken on a different line of products recently so some of them are adding processed sugar and syrups now.  This one isn't the best thing but its certainly better than junk food.  

5:00PM -Universal Whey protein shake and 3 more grams of fish oil - I take this shake on days that I know I won't be eating dinner until later, it keeps my protein levels high enough or my daily intake and helps me stay full until dinner.  Refilled water here also


7:30 PM Dinner - About 6-8 ounces of rotisserie chicken on top of a salad of spinach, romaine and tomatoes and a cup of whole milk.  I don't use salad dressing but the fat in the chicken skin is flavor enough for me.  This doesn't change very much day to day.  The only change is really in the animal on the plate the salad part stays just about the same but I'll switch it up with steak, chicken or fish here.  If I feel like my carbohydrates are low I'll have rice or bread here but not usually especially when its later. 

I buy this container of greens because it makes things quick for me.  

9:30 PM - A cup and a half of whole milk with Casein Protein and ZMA.  I take in this slow digesting shake before bed to feed my muscles so they can recover while I sleep.  I also take the zma for the recovery benefits and I feel like I get a sounder sleep when I do.   

And that's my average day of eating. Below you can see where everything ended up.  I used the website fitday to enter all of these foods in and calculate the macros.  It ends up balancing out pretty right on to what I consider a healthy well rounded balance of 30% fat, 30% protein and 40% carbohydrate.  The calories for me come in just over 3000 a day and that is right about where I want to be based on the fact that I'm very active throughout the day and most days in a state of recovery.  Like I said before, I am not trying to gain or lose weight so this is where I stay to maintain my body weight and strength.  If you are looking to lose weight your calorie intake (portion sizes)  would be lower but I believe you should aim to keep the same macro nutrient balance of 30/30/40.  

Dietary Fiber

Wednesday, October 1, 2014

October 1 2014

For Time:
Run 800M Buy In

Then 5 Rounds Of:
12 DB Snatch (Each Arm)
9 Pullups
6 DB Push Press (Each Arm)

Run 800M Cash Out


Front Squat