Friday, January 29, 2016

January 29 2016

Class at 9am and 5pm Today


Weigh-ins for the weight loss challenge start today.  If you are planning on participating you have until Monday at 7PM to get your starting weight recorded and pay your $20 cash.  Weigh Ins must be done at the club with a coach, on our scale in the locker room.  To get you all thinking about how you're going to be approaching the next eight weeks I wanted to give you an idea of how even when eating clean and healthy, calories can add up fast and to remind you that without a calorie deficit you will not see any weight loss.  Wednesday I logged my food for the day to show you what a typical day of eating is for me.  Keep in mind, I am not trying to lose or gain weight, this is the amount of food that I have found works well for me and for how I want to feel, perform, and recover.  Basically my goal everyday is to keep a macro nutrient ratio of 40% Protein, 40% Carbohydrate and 20% Fat.  You can find a whole lot of people to tell you a whole lot of different things about other ratios that work for them but this is what works for me and allows me to recover from the workouts I put my body through.  I have no doubt that any of you would benefit the same way but I'm not a nutritionist so all I can tell you is this is what I do.  I have long days and stay very active so I try to take in about 3000 Calories, any less than this I find I'm not at my strongest and would probably start losing weight.  Again, this is for me and I don't suggest 3000 calories for many of you especially if you are trying to hit that calorie deficit in order to lose weight.  The 40,40, 20 can stay the same at a lower calorie intake and I believe you will feel good, perform well and lose weight, but you have to experiment and find what works for you.  The site I use to log and calculate my foods is - you should work something similar or add things up yourself to get an idea of where you are and where you can make changes/ what you can do without for this challenge.   

Here is how my Wednesday went:

4:50 Am – 1 Tablespoon of peanut butter (Skippy Natural) - I do this pre-workout because I don't like working out completely empty and this does the trick, the sugar content in this particular brand is pretty low other brands/options this may not be the case.  Get in the habit of reading labels and always checking the sugar content.  Sugar is making you fat, remember that.  

6:45 am – 2 packets of Glutenfreeda Oatmeal, – post workout protein shake Optimum Hydrowhey, 3 Grams of Fish Oil - I use this brand oatmeal because a lot of instant oatmeal is high in sugar but this is the lowest I could find and it tastes good.  I also have a post workout Hydrowhey shake here to start my recovery from my workout.  This meal almost never changes and is done pretty much immediately after I work out everyday.

9:00 am – 1 cup of Boltenhouse Green goodness – Larabar Peanut Butter Chocolate Chip-
This is new for me, I've recently started drinking this juice (8oz. per day) to try and balance out my body's PH.  The amount of protein I eat could very possibly leave my body acidic which can cause soreness and other stresses in the body.  This juice is full of spinach, kale and other greens that should help balance that and leave me closer to an alkaline state or at least neutral. I've been testing this for about three weeks to see how I feel or if I notice any difference, too early to say.  BUT, and this is big, it also has 30 grams of sugar in it, this is the highest sugar content thing I eat or drink but I can afford it.  If I were trying to lose weight this would be the first thing to go.  I don't recommend any juice for weight loss even if the sugar is coming from fruit like in this case, it's still going to cause more sugar cravings and is not going to help you lose.  I also have a Larabar fruit and nut bar at this time, the flavor sometimes changes day to day but overall I like these bars because there are very few ingredients (nuts and fruit) and they hold me over until lunch.

11:30am – 2 Evol Chicken Burritos and 1 tablespoon of Cabo Fresh Guacamole.  I started eating these burritos after having a blood test that told me I had low sodium.  Most likely because I eat pretty bland, drink a lot of water and sweat out any salt in my body.  Low sodium can cause muscles to cramp and headaches so I started eating these a couple times a week, maybe it was a good excuse to eat burritos maybe not, there are definitely other more healthy ways to get sodium but these are pretty minimally processed, 70% organic, quick to cook and I can afford the carbohydrates so I'm OK with it.  I add the tablespoon of guacamole for the avocados fat content and because it tastes good, this brand is pure avocado and onion and clean.  This is usually my biggest meal of the day, sometimes it's this, sometimes its eggs and vegetables, leftover dinner from the night before or I'll stop in Hannafords and make a grilled chicken salad at the salad bar and buy a quart of milk but either way I try to keep this as my highest calorie meal and make sure it fits my 40,40,20 macro ratio.

2:00pm – Another Larabar, This is common for me, it holds me over for the rest of the work day - sometimes its other flavors or just a handful of nuts and raisins

4:45pm – A banana, a whey protein shake and 3 more grams of fish oil after a quick light workout. I do this often especially if I do a second workout in the day and if I'm at the club late to keep my body fed until I get home to eat dinner.  I take my second dose of fish oil here daily.

7:30pm – 8 Ounces of Chicken, (skin, dark and white meat) on top of a few cups of spinach, kale, cherry tomatoes and 2 cups of whole milk.  This almost never changes except for the animal. I rotate Chicken, fish and steak throughout the week but I always have the greens here with whole milk.  Some nights I add sweet potatoes if I didn't have them at lunch, that's it! Yes, I know its boring, plain and weird but I'm not trying to have fun when I eat, Just repairing my body from the days abuse.

10:00pm – Casien protein shake and ZMA - I do this every night before bed to keep my muscles fueled to recover while I sleep.  You heal while you sleep so its best to give your body what it needs for it.  The ZMA promotes good hormone function and helps me to get good sound sleep to recover. 

Heres how things worked out:

I ended up just over 3000 Calories and my 40,40,20 ratio came in pretty close so overall this is exactly what I wanted to see.  I wanted to put this out there to show you that what seems like a small amount of food can add up in calories pretty fast.  Keep in mind, I don't use condiments, I only drink that one glass of juice throughout the day, I don't use salad dressing and I don't have dessert.  Add any or all of those things to this small amount of food and most people would have a real hard time burning all that off.  Like I said before YOU NEED TO HAVE A CALORIE DEFICIT in order to lose weight, it is that simple, that doesn't mean starve yourself, it just means be mindful of what your putting in and putting out.  Start reading your labels and entering foods into your log now.  There are a ton of online tools like to help you track things.  I would suggest jotting down your basic day of food and deciding what you can do without for now.  Give that change a week or two and assess your results.  There is no real exact formula that works for everybody so you have to experiment, use this challenge to start learning what works for you. Everything you eat should have reason and thought behind it.  During this challenge (and hopefully forever) you should be thinking of food as fuel for your body and activity level and not as something to do when you're bored or for pleasure.  To keep things simple start by cutting 500 Calories from your average day and see what results that brings you in the next couple of weeks.  Then we'll have some real evidence based results to assess and decide if you need to cut more or eat more.  Remember if nothing changes, nothing changes. Good Luck!


On The minute for 16 Minutes Perform:

Odd Minutes: 1 Squat Clean + 1 Power clean + 1 Jerk (Increase as you go)
Even Minutes: 20 Double Unders

For Time:

10 Clean and jerks
8 Clean and Jerks
6 Clean and Jerks
4 Clean and Jerks
2 Clean and Jerks

135/95 or about 60% of best lift in strength portion

Wednesday, January 27, 2016

January 27 2016

Class at 9am, 5pm and 6pm


As many rounds as possible in 15 minutes of:

5 Toes to Bar
10 Box Jumps
15 Wallballs
20 KB Swings 53/35


Barbell Row

4-8 Strict Pullups or your closest progression in between each set 

Monday, January 25, 2016

January 25 2016

Sugar hiding in your "Healthy" foods?

Class at 9AM, 5PM and 6PM Today


Tabata Sets of:

Hang Power cleans
Air Squats
Diamond Pushups

Complete 8 Rounds of 20 seconds on, 10 Seconds off at each station before moving to the next, Use 1 95/65 Lb Barbell for all three barbell movements.  Scale as Needed

Back Squat

Friday, January 22, 2016

January 22 2016

Class at 9AM and 5PM Today

Here it is, The DBSC Weight loss contest details are as follows:

Weigh Ins will start January 29th and must be recorded by February 1st.  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 April 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 April 1st or Saturday April 2nd.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale, with a coach.  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…


4 Rounds for Time of:

30 KB Swings 53/35
30 Wallballs
30 Box Jumps


Strict Press

Wednesday, January 20, 2016

January 19 2016

Class at 9AM, 5PM and 6PM Today

Lately I've been noticing a few people making some nice improvements, every once in a while someone will walk in and I'll notice they look a little thinner in the face or they are becoming more defined and looking good.  I like that, keep doing that........Buuuuuuuuuuuut, I've also noticed some of you have no doubt let the holidays, or the winter, or whatever other bullshit you're telling yourself take over your life!!  Don't deny it, we all see it and starting February 1st we will start an 8 week weight loss contest, there will be weigh ins, a fee to enter and a cash award for the winner, stay tuned for more info..


For Time:

100 Double Unders
5 Pullups, 10 Pushups, 15 Airsquats (5 Times)
80 Double Unders
5 Pullups, 10 Pushups, 15 Airsquats  (4 Times)
60 Double Unders
5 Pullups, 10 Pushups, 15 Airsquats  (3 Times)
40 Double Unders
5 Pullups, 10 Pushups, 15 Airsquats  (2 Times)
20 Double Unders
5 Pullups, 10 Pushups, 15 Airsquats  (1 Time)

25 Min Cap



Monday, January 18, 2016

January 18 2016


For Time:

50 Barbell SDHP 75/55
50 Thrusters 75/55
50 Burpees over the Bar

Scale as needed

15 Minute Cap


Front Squat

Friday, January 15, 2016

January 15 2016

5 Rounds for Time of:

15 Power cleans 135/95
30 Pushups
45 Airsquats

Scale as needed
18 Minute cap

Bench Press

Wednesday, January 13, 2016

January 13 2016

3 rounds of:
Amrap 3 minutes 
10 push press 95/65 (from the floor)
10 box jumps
10 burpees 
2 min rest between rounds 

All out effort each round, if you can handle this weight don't give yourself an excuse to go light and don't go slow

7-6-5-4-3 climbing

Monday, January 11, 2016

January 11 2016


Teams of 2 Complete 5 Rounds for time of:

35 Double Unders (or 70 Singles)
30 Air Squats
25 Wallballs
20 Pullups
15 Thrusters 95/65

For Round 1, partner 1 does all 35 double unders then partner 2 does 30 airsquats, person 1 does 25 wallballs, person 2 does 20 pullups then person 1 does 15 thrusters.  That is one round complete.  Then for Round two partner 2 will do the doubles and person 1 will do the airsquats alternating movements through all five rounds.  Partner must complete all of the reps of their movement before partner can start theirs. 

25 Min Cap


Back Squat

Friday, January 8, 2016

January 8 2016

Stop talking about what you're gonna do this year, do it...

Class at 9AM and 5PM Today


As Many Rounds as possible in 7 Minutes of:

15 Wallballs
15 Box Jumps

Rest 3 Minutes

As Many Rounds as Possible in 7 Minutes of:

15 Burpees
15 Pullups


5 Increasing sets of:
3 Strict Press + 3 Push Press

Wednesday, January 6, 2016

January 6 2016

For Time:

100 Barbell Thrusters 75/55
100 Sumo Deadlift High Pulls 75/55

18 Minute Cap

The load is this workout should not be so difficult that you are breaking every 5 reps, 10-15 maybe but if you typically use 75/55 in a workout that only calls for say half of these reps then maybe 65/45 or even 55/35 is where you should be, if you are unsure ask a coach..


Barbell Row

***Perform  4-7 strict pullups between sets  

Monday, January 4, 2016

January 4 2016

The excuses, I mean, holidays are over and it's time to get back on track.  I turn people away from the night classes regularly because if you all came we would be at full capacity.  When you don't show up you make me a liar and a thief for taking your money for nothing, I'm not OK with being either of those things so if you won't do it for yourself do it for me.  I don't want to start naming people on here and calling them out, but I'm not above it, so please don't make me do it Kevin, Karen, Melina and Kathy H. Oops.... Class at 9am,5pm and 6pm today, If you can check the workout on here you can find your way into one of them,  BE THERE! 


5 Rounds for Time of:

15 Deadlifts 185/135
15 Toes to Bar

** Deadlifts should not be roughly 50-60% of max - They don't need to be unbroken but at this volume it shouldn't be the heaviest thing you've ever picked up.  


Front Squat