Wednesday, June 29, 2016

June 29 2016


 Class at 4PM, 5PM and 6PM Today

July 4th Weekend Schedule:

Friday July 1st: 1 Class at 4:30PM
Saturday July 2nd: 1 Class at 8:30AM
Monday July 4th: CLOSED (Homework Below)
Tuesday July 5th: OPEN GYM 4:00-5:30PM

Spread The Word

Conditioning:


As Many Rounds as Possible in 20 Minutes of:

5 Pullups
10 Pushups
15 AirSquats

*Scale as Needed

Strength:

Back Squat 
7-7-5-5-5


July 4th Homework:

If you are dying to get a workout in but the gym is closed, pick 1 of the three options below and report your time on the FB Page:

A: Find a 5K and Run it (either a sanctioned race or on your own)
B: Go to a track and Lunge 1 complete Lap (400m) for Time
C: 150 Burpees (touch top of a doorway) for time

Monday, June 27, 2016

June 27 2016



 Are your weekend rituals, reflecting or neglecting your goals????
 
 Class at 4PM, 5PM and 6PM Today 

Conditioning:

3 Rounds For Time of:

Run 800M
16 Dumbbell Walking Lunge steps 40/25
8 Dumbbell Manmakers 40/25

1 Manmaker = 1 Pushup, 1 Right side renegade row, 1 Left side renegade row, 1 Dumbbell clean, 1 Dumbbell jerk

Strength:

Bench Press

7-7-5-5-5

Friday, June 24, 2016

June 24 2016



1 Class at 4:30PM Today

SPREAD THE WORD
 
FRIDAY 4PM CLASSES HAVE BEEN FULL OVER THE LAST FEW WEEKS AND THE 5PM LIGHT SO WE ARE GOING TO 1 CLASS AT 4:30PM ON FRIDAYS FOR THE SUMMER.   BE THERE...


Conditioning:

Teams of 2 Complete 6 Rounds for Time of:

25 Wallball
15 Burpees
5 Deadlifts 315/205

Partner 1 completes full round AFAP then rests while partner 2 goes
Strength:

Thruster 

5-4-3-2-2-2

Take it from a rack or the floor, your choice....

Wednesday, June 22, 2016

June 22 2016



 Class at 4PM, 5PM AND 6PM TODAY 

Conditioning:

For Time:

200 KB Swings (HAF)
(20 Pullups for Every Drop)

Strength:

On The Minute for 12 Minutes

Odd: Barbell Row 10-12 Reps @ 95/65
Even: 40 Sec Hollow Hold

Monday, June 20, 2016

Jun 20 2016




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

For Time: 

Run 800M
30 Strict Press 95/65
Run 800M
25 Push Press 115/75
Run 800M
20 Push Jerk 135/95

*From The Floor

Strength:

Front Squat

8-8-8-8

*From The Floor

Monday, June 13, 2016

June 13 2016


This week I've decided to post the workouts ahead of time.  There is nothing particularly special about this week in comparison to every other weeks programming but sometimes it is tough to see how things come together as a whole when they are split up.  It’s easier to see how each workout compliments the next and the last when they’re all written out together.  Also, it's a good way for me to show that if you are consistent, present and committed each week your work in the gym will be thorough and more importantly enough.  If you are in class everyday giving each of these workouts 100%, your fitness needs will be satisfied. There is no need to be adding strength work with some additional squat cycle and no good reason for added high intensity interval conditioning with sprints or additional max efforts.  If you can look at these workouts collectively and tell me which part of your fitness is going to be missed I’m all ears.  You do not grow stronger by doing more, you don't become more cardio-efficient by doing more.  The secret to both of those things is to train hard when you train and let your body heal and adapt while you are not training.  I promise you that if your goal is to become healthy and fit, the work in the gym is much more about quality than it is about quantity and the work outside of the gym is just as, if not more important. You should be taking care of yourself during the time between these workouts by choosing the right foods, getting enough sleep and giving your muscles and body a chance to adapt to the training by letting it recover.  If you are consistently working hard following these workouts and not seeing results I'm certain it is solely because your diet and/or recovery is shit and not because you need to exercise more.  

 

There is a ton of information out there that can easily make you feel like you aren't doing enough but you have to keep your goals in mind.  The goals of a specialized or a professional athlete are very different from the goals of someone that just wants to be stronger, more fit, and more prepared for their everyday life tomorrow than they are today.  Yes, professional athletes are training for hours at a time sometimes twice a day but they are not living through the daily stresses of the average person, raising kids and working eight plus hours a day.  They are sleeping more than 10 hours a night, having their meals professionally calculated and prepared for them and also doing hours of bodywork (massage, stretching, new-age therapy) daily.  So unless that is you, you need to make sure you are getting the most out of your time in training and your time in recovery and be thinking less about where you're going to crush your next workout on your off days and more about how well you're going to recover from the one you just did. Believe me I get it, I want to workout 6 times a day to, but it's just not effective or conducive to any of my goals in the gym or my everyday life.  The way adaptation works is by muscle stimulation and recovery, the idea is that the stimulus (workout) breaks down the muscle and then it adapts by rebuilding and recovering stronger.  Nowhere in there is stimulation on top of stimulation.  Obviously because that will never give you a chance to rebuild and secondly because you will never get a quality workout if you are continually stressing your body and making it so you are just physically unable to give any one workout 100%.  Adaptation is directly related to discomfort so if you are forced to just hang out in your comfort zone every workout you aren't going to benefit like you would if you were able to break out of your comfort zone every time you worked out.  So all in all, it's not that you need harder workouts, it's not that you need more workouts; It is that you need to go harder in your workouts more often and then reap the benefits of that.  This does not at all mean that you can’t be physically active on the days between your time in the gym or that I'm saying you should lay around like a slug on your off days.  It just means that you should recognize the difference between training and applying your training to life.  On the off days you can most definitely be applying your training to your life by taking a nice recovery run or bike ride or practicing your sport of choice, learning a new skill or working on something that you suck at.  The difference between practice and training is the purpose; the purpose of training is to become stronger or more efficient under stress, so let your days at DBSC be your training days and go hard with the purpose of getting stronger in mind. The purpose of practice is to learn and get better at something.  The time to learn is not when your body is under stress it should be done at a much easier relaxed pace and/or load so that your body will not need to heal from it. Working technique or skill in a sport is not the same as breaking down your muscle or taxing your nervous system like these intense workouts do.  The intense work is done if you came to class, take advantage of it and focus on your skills and technique.  If it is an actual gym movement that you want to practice go for it but go lighter than you would on a training day and drill the movement, it’s not the time to shoot for a personal best when recovering from the workout the day before.  If you want to do some accessory work in a gym that’s fine to, just have a purpose and ask yourself if the work compliments the workout you are recovering from or does it clash with it?  Doing ten max effort sprints on the track the day after a 5X7 heavy back squat session probably doesn’t compliment your recovery at all but an easy 2-3 mile run at a comfortable pace might help flush out your legs, get some endorphin's pumping and won’t overstress your nervous system at all which will allow you to come in the next day and hit the workout at 100%.  So just be mindful when working out between classes and don’t fall into the idea that more is more because I promise it will catch up to you if you do.  There is no SAFE way to rush strength gain or overall fitness it takes time and consistency and I believe the overall goal should be longevity in both of those things.  Believe that the training will work, don’t try to rush it, just show up, work hard, recover and repeat. I train people the way I train myself because I want to be strong and fit for a long time and continue to get stronger and more fit for as long as I can, not just on the last day of some crazy intensive 8 week lifting program. Why? Because after the eight weeks what happens?  I’m going to be right back in the gym looking to work out again, it’s a journey not a destination, keep that in mind. 






Monday:

Conditioning:
Teams of 2 complete
As many rounds as possible in 20 Minutes of:

20 Box Jumps
15 SDHP 75/55
10 Push Press75/55

Partners Alternate rounds
Strength:
Back squat
7-7-7-7-7



Wednesday:

Conditioning: 

For Time:  

Run 800m then:
2 rounds of
18 Clean and Jerks 115/75
18 Toes to bar
Then:
Run 800m


Strength: 

Weighted strict pull-ups (or most difficult progression)
5-5-5-5-5





Friday:

Conditioning: 

5 rounds for time of:

15 Wallballs
12 Deadlifts 185/135
9 Lateral Burpees

Strength: 

Deadlift
10-3-10-3



Saturday:


Teams of 2 Complete 6 Rounds for Time of:



150 Double Unders
100 Airsquats
80 Situps
60 Pushups
40 Walking Lunge steps

Friday, June 10, 2016

June 10 2016



 Class at 4PM and 5 PM Today 

Conditioning:

2 Rounds of:

30 Ground to Overhead 95/65 (3 minute cap)
Rest 3 Minutes
30 Pullups (3 minute cap)
Rest 3 Minutes
90 Situps (3 minute cap)
Rest 3 Minutes


Strength:

Barbell Row 
7-7-5-5-5

Wednesday, June 8, 2016

June 8 2016



 Class at 4PM, 5PM and 6PM Today

Strength:

On The Minute for 14 Minutes:

Odd: 1 Power Clean + 8 Front Rack Lunges 95/65
Even: 8 Toes to Bar 

Conditioning:

10 reps Down to 1 for Time of:

Ring Pushups
Lateral Bar Hops
Deadlifts (HAF)

Monday, June 6, 2016

June 6 2016



 Class at 4PM, 5PM and 6PM Today

Conditioning:

4 Rounds for Time of:

24 KB Swings
21 Box Jumps
18 KB SDHP
15 Burpees

Strength:

5 Climbing sets of:

3 Strict Press + 3 Push Press
 

Friday, June 3, 2016

June 3 2016


When you act innocent in the gym but really you been livin it up...
 
 Class at 4PM and 5PM Today

Conditioning:



For Time: 
 
800 Meter Run Then:
3 Rounds:
10 Clean and Jerks (135/95)
10 Chest to Bar Pull-Ups
10 Wallballs
Then:
800 Meter Run


Strength:


Front Squat
7-5-3-1



Wednesday, June 1, 2016

June 1 2016

Class at 4PM, 5PM and 6PM Today 

Conditioning:

For Time:

400M Farmers Carry 55/35 (Each hand)
80 Situps
40 Deadlifts 225/155
20 Burpees

Strength:
Bench Press
7-7-5-5-5