Monday, March 30, 2020

March 30 2020



When you set out to complete some big goal or challenge you try to plan, learn and prepare for all the things you can control. For this weekends challenge I ran hundreds of miles alone on all types of terrain, experimented with when and how much to eat and drink, learned about how to recover in between long runs without getting injured and read about how high to build the mileage and when to taper in order to be fresh for the day of. You also know there will be things you can’t control; weather, hills, missteps, injuries you might have to push through and even when you’ll need to go to the bathroom. I knew things like that would come up and I was confident I would just find a way through them. What I didn’t account and prepare for was support. This race was supposed to be in Texas and I had a flight and hotel room for the weekend alone and the plan was to just get out there, complete the race and get back. I trained alone and not many people are exactly looking to run 40 miles with you so I figured why change anything for race day and didn’t think much of it being that it was my goal and I’ve always kind of approached things like this on my own. Obviously the other thing I couldn’t control and never saw coming was when it got cancelled because of the virus situation right now. I knew that this might come up a few weeks ago but I had already began to taper my runs so I figured I’d just do it here and move on with my regular training just like I had planned to do in Texas....Then word got out.....I know you all know when I heard what was being planned I was not exactly excited about having an audience or looking for running partners and even contemplated quietly doing it the day before without telling anyone but Chrissy and Mike assured me all would be fine and everybody just wanted to make sure I got it done. Like I was saying before going into something like this you look at what you can control and what you can’t and then try to prepare for both the best you can but there is always something that comes up along the way and forces you to learn on the fly and usually that something becomes the story or memory of the actual event and that is exactly what happened. With you guys organizing places to jump in, having water for me, giving me something to look forward to between long stretches of road and even letting me know I was off course but could still get where I needed to go I realized the story is not what I got through but how I got through it and who helped make sure I did. You guys and your families made that happen with your time and support. I never planned for that, I never saw that coming but I know that when I look back at running 40 miles, I will remember I was able to do it because of all of you and all your help and that will always be the story. Thank you


Remember typically we would be weighing in today so we should still be weighing in today to track our progress and what we might need to do in this last week of work.  Let me know where you stand or if you need help deciding how to go forward as we finish up this challenge.  

Strength and Conditioning:

Rounds of 10,9,8,7,6,5,4,3,2,1 for time of:

Squat cleans 115/75
Bar facing burpees

At home/No equipment Version:

Rounds of 10,9,8,7,6,5,4,3,2,1 for time of:

Odd object swings
Odd object Front squats
Odd object facing Burpees

Complete 10 of each movement then 9 of each movement all the way down to 1 of each movement as fast as you can.

Use your backpack or any other odd object and load it up with an appropriate weight of laundry and books (no more than 40 lbs for men 20 lbs for women) be creative.. post times and objects to comments

Friday, March 27, 2020

March 27 2020


At Home with Equipment: 

Warm Up with:

800M Run Then 3 Rounds of: 

10 Inch Worms 
15 Toes Touches
20 Lunges
10 rollover V-sits

Build your deadlift up and past working weight, then back down to the workout weight, this should not be a max load but I would say if you can move it for all 12 reps unbroken than you can use it, if not, find a weight that you could.  This is not saying every round should or will be unbroken just that you have the strength to do it when fresh.  

Strength/Conditioning:
5 Rounds for Time of: 

Run 400M
12 Deadlifts 225/155
15 Pullups

At Home/No equipment Version:

5 Rounds for Time of: 

Run 400m
21 Glute Bridges (2 sec pause at top)
21 Airsquats
21 Backpack Rows 

Fill Your backpack with something a little more challenging (Books,rocks,gallons of water) be creative.  It should be something challenging, if these were pullups you would most likely need to break them up so don't be afraid of a load that would force the same.  Make sure to maintain a flat back and pull the bag right into your chest sending elbows behind you.  


Wednesday, March 25, 2020

March 25 2020






No Classes while we wait this whole thing out but that does not mean you should be throwing away all that you've worked for. Focus less on the things you can't do and more so on what you can do, and there's plenty... As I told you guys Monday the weight loss challenge is still ongoing, don't let those goals go, the only weigh in that matters is the final weigh in and you all know what you should be doing calorically to make sure it is a good one when we get back. Below is the work we would have done in class for those of you with equipment at home to get it done. Below that is a version that can be done with no equipment at all. Get after it and let us know how it goes....

Warm Up with:

800M (3-5mins) Run Then:

3 Rounds of:

30 Single Unders
5 Inchworms
5 Rollover V sits
5 Pushups

Conditioning: 



5 Rounds For Total Reps of:

1 Minute: Bike Calories
1 Minute: KB Swings 53/35
1 Minute: Wallballs
1 Minute: KB Sumo Deadlift High Pull
1 Minute: Rest

If have only some of the equipment needed sub with appropriate movements from the no equipment version below. Be creative, have fun.. 


No equipment Version:
5 Rounds For Total Reps of:

1 Minute: 10M Shuttle Sprints
1 Minute: Burpees
1 Minute: Back Pack Thrusters
1 Minute: Sumo Stance Inchworms
1 Minute: Rest


** For The Backpack Thrusters fill your backpack tight with laundry. If
you think its too light go faster or add some books to the middle. Make sure we are respecting the standards by squatting with weight in our heels, hips below parallel and standing up every rep.

** The shuttle sprints should be done by running out 10 Meters touching the ground, turn, run back touch the ground again until the minute is over. Each turn is 1 rep

The goal here is to get as many reps as possible of each movement inside each minute, transition fast because there is no rest between movements. Rest for 1 minute after working through all 4 movements and try to keep the same or better amount of reps throughout all 5 rounds.


Backpack Thrusters: 






Monday, March 23, 2020

March 23 2020


Class at 5PM and 6PM Today 

Conditioning:

As Many Rounds as Possible in 16 Minutes of:

21 Box Jumps
18 Seated Z Press 35/20
15 Toes to Bar 

At Home/No Equipment Version:

As Many Rounds as Possible in 16 Minutes of: 

21 Box Jumps
18 Pushups
15 (4 Count) Flutterkicks


If you don't have a box find a set of stairs and choose an appropriate step to jump to, BE SAFE

Friday, March 20, 2020

March 20 2020




Week 6 Weigh Ins Start Tonight!

The other night one of you asked, “What are we gonna do about the weight loss challenge?” and the answer seemed obvious to me; NOTHING DIFFERENT, we should continue to stay on track and get in our weekly weigh ins, keep up with our workouts and hopefully reach our goal come April…  Yes, some of you are in different situations than you were a few weeks back with work, school and social distancing controlling some of the things you are able to do but that should not change what you said you were going to do when this all started.  Of course these changes may have made this goal a little more difficult but many things have not changed, you can still (and should) be controlling the calories you take in, you can still get your workouts in whether with us or at home and you can still get in here and weigh in weekly even if you are keeping yourself out of groups for the time being.  If you need to get in here without anyone else, just ask me and we will set up a good time to come in.  The point is that just because a lot of things are out of our control right now, it doesn’t mean we need to lay down and forget about the goals we set for ourselves before things changed.  

Class at 5PM Tonight  


Strength and Conditioning:

Every 3 Minutes begin a new round of: 

Run 400M 
Max Squat Clean and Jerks 155/105

Starts with 400M Run, Once you have reached 30 Total Clean and Jerks you are done.

At Home/No Equipment workout: 

Every 3 Minutes begin a new round of: 
Run 400M
Max Burpee Backpack Ground to Overhead

Starts with the 400M Run, Once you have reached  100 Total Burpee Backpack Ground to Overheads you are done. If you are unsure where 400M is run out hard 45 Seconds and turn around. If you are using a treadmill it is .25 Mi.

**Fill your backpack fully tight with laundry, if you think its too light, add some books to the middle or RUN FASTER....



Reminder:


We are continuing the current adult group class schedule as is for the time being but classes are for current members only, no drop ins, new members or exceptions will be allowed. Obviously if you have been around anyone exhibiting symptoms of any kind or you yourself are not feeling at all 100%, have been traveling or just do not feel comfortable being around other people right now because of the risk of contacting or transmitting the virus do not come to class. This way our groups can remain small and with diligence and extra care to keep ourselves and the equipment clean, we can still get our 1 hour of work in and break from the news and stress of the current times. For those of you that fall into the aforementioned categories I will also be posting alternate versions of the workouts here during this time that you can do at home if you feel most comfortable keeping to complete social distancing. This is not me taking the situation or making this decision lightly. Believe me, the last thing I want is to come in contact with any virus or help spread one. This is an effort to comply with the current standards and to stand by my feelings that your health and fitness should remain a priority in your life no matter what else is going on. This is how we make and keep our immune systems strong all year long, why stop when it’s strength is most needed. I’m glad that we are lucky enough to still do so with little interruption being that we are a small, private club and able to control the traffic in the gym at any time, a luxury many gyms like us don’t have and I feel for those businesses. Classes for the time being will be shortened to 45 mins to allow time for extra cleaning of equipment and less overlap of clients in the facility at one time. Stay healthy - Dave

Wednesday, March 18, 2020

March 18 2020


Class at 5PM and 6PM Today 


Reminder: 

I will continue the adult group class schedule as is for the time being but classes will be for current members only, no drop ins, new members or exceptions will be allowed. Obviously if you have been around anyone exhibiting symptoms of any kind or you yourself are not feeling at all 100%, have been traveling or just do not feel comfortable being around other people right now because of the risk of contacting or transmitting the virus do not come to class. This way our groups can remain small and with diligence and extra care to keep ourselves and the equipment clean, we can still get our 1 hour of work in and break from the news and stress of the current times. For those of you that fall into the aforementioned categories I will also be posting alternate versions of the workouts here during this time that you can do at home if you feel most comfortable keeping to complete social distancing. This is not me taking the situation or making this decision lightly. Believe me, the last thing I want is to come in contact with any virus or help spread one. This is an effort to comply with the current standards and to stand by my feelings that your health and fitness should remain a priority in your life no matter what else is going on. This is how we make and keep our immune systems strong all year long, why stop when it’s strength is most needed. I’m glad that we are lucky enough to still do so with little interruption being that we are a small, private club and able to control the traffic in the gym at any time, a luxury many gyms like us don’t have and I feel for those businesses. Classes for the time being will be shortened to 45 mins to allow time for extra cleaning of equipment and less overlap of clients in the facility at one time. Stay healthy - Dave 

Conditioning:

3 Rounds for Time of: 

Run 400M 
21 KB Swings 53/35
12 Strict Pullups 
21 KB SDHP

At Home/no equipment version: 

It is really easy right now to feel unmotivated and give in to the urge to just sit around and wait this all out while staring at the TV or phone, don't allow yourself to submit to that feeling. Get up and separate yourself from the noise at least for this part of your day.  You'll feel better, it might not be the same as going to the gym and your daily routine may be all out of sorts but focusing on the things we can control will help and getting up, moving and putting this little bit of work in will always put you in a better space than not. Warm up well, hit the workout hard and try to stay positive...

3 Rounds for Time of:

Run 400M 
63 Mountain Climbers 
24 Doorknob Towel Pullups 
12 Sumo Stance Inch Worms 







Monday, March 16, 2020

March 16 2020


I will continue the adult group class schedule as is for the time being but classes will be for current members only, no drop ins, new members or exceptions will be allowed. Obviously if you have been around anyone exhibiting symptoms of any kind or you yourself are not feeling at all 100%, have been traveling or just do not feel comfortable being around other people right now because of the risk of contacting or transmitting the virus do not come to class. This way our groups can remain small and with diligence and extra care to keep ourselves and the equipment clean, we can still get our 1 hour of work in and break from the news and stress of the current times. For those of you that fall into the aforementioned categories I will also be posting alternate versions of the workouts here during this time that you can do at home if you feel most comfortable keeping to complete social distancing. This is not me taking the situation or making this decision lightly. Believe me, the last thing I want is to come in contact with any virus or help spread one. This is an effort to comply with the current standards and to stand by my feelings that your health and fitness should remain a priority in your life no matter what else is going on. This is how we make and keep our immune systems strong all year long, why stop when it’s strength is most needed. I’m glad that we are lucky enough to still do so with little interruption being that we are a small, private club and able to control the traffic in the gym at any time, a luxury many gyms like us don’t have and I feel for those businesses. Classes for the time being will be shortened to 45 mins to allow time for extra cleaning of equipment and less overlap of clients in the facility at one time. Stay healthy - Dave

Class at 5PM and 6PM Today 

Conditioning:

50-40-30-20-10 Reps for time of: 

Dumbell Hang Cleans and Jerks (alternate every 5 reps) 50/35
Situps 
Double Unders (Double Reps)


At Home: 
50-40-30-20-10 Reps for time of: 

Burpees 
Situps 
Double Unders (Double Reps) 

*If no Jump Rope do Lateral Jumps over a line 
* If Pregnant replace situps with an accumulation of 60 sec plank each set

Friday, March 13, 2020

March 13 2020

Class at 5PM Today 

Conditioning:
5 Rounds for Time of: 

30 Double Unders
20 Dumbell Snatch 50/35
15 Burpees
15 Overhead Walking Lunges (Single Arm) 50/35




Strength:
Push Press
8-8-8-8

All Sets @ roughly 65% Max Push Press


Wednesday, March 11, 2020

March 11 2020


Class at 5PM and 6PM Today 


Conditioning:
As Many Rounds as Possible In 15 Minutes of: 

15 Box Jump Overs
12 Toes To bar 
15 Pushups
12 Wallballs

Strength:

Back Squat 
8-8-8-8-8

Use 75% of your 10RM



Monday, March 9, 2020

March 9 2020


Class at 5PM and 6PM Today 

Conditioning:
For Time: 

21 Deadlifts
Run 400M
18 Deadlifts
Run 400M
15 Deadlifts
Run 400M
12 Deadlifts
Run 400M

*225/155
Strength:


Weighted strict Pullups
3-3-3-3-3-3-3

If < 3 strict Pullups accumulate 40 strict pullups

Friday, March 6, 2020

March 6 2020


Class at 5PM Today 

Halfway mark weigh ins for the challenge start today, by now you should know your maintenance/deficit calories, and can assess whether you need to add, cut or maintain the calories you are taking in.  If you don't you probably haven't been trying that hard and are also unhappy with your current results. Luckily there's still time to pull it together and see some decent results if you look here for all of what you have been supposed to be following all along:  
Good news is everybody is down.  Better news; you have time to double these great results.... The only cost is discipline... Great work so far...

Current Standings: 



Current percentage of weight loss

Greg - 7.88
Chrissy 6.96
Stef- 5.61
Brittany - 5.44
Nicole - 5.43
RJ - 4.93
Meghan - 4.71
Priyanka - 3.78
Karen 3.56
Darleane - 3.37
Ramoni - 3.29
Erika - 3.17
Pearl- 2.84
Jen- 2.32
Bry - 1.37
Jess- 1.20
Matt - 0.57

Conditioning:

3 Rounds for time of:

Run 800M
20 Thrusters 75/55
20 Pullups 


Strength:

On The 2nd minute for 14 Minutes complete: 

1 Squat Clean + 1 Front Squat + 1 Thruster

Build AFA

Wednesday, March 4, 2020

March 4 2020

Class at 5PM and 6PM Today 

Conditioning:

5 rounds for Reps Of:

1 Minute Wallballs
1 Minute Dumbell Snatches 50/35
1 Minute Bike Calories
1 Minute Rest

Strength:

Back squat 
8-8-8-8-8

Use 70% Of your NEW 10RM

Monday, March 2, 2020

March 2 2020

Class at 5PM and 6PM Today 

Conditioning:



5 Rounds for Time of: 

6 Deadlifts (Using your 10RM)
12 Lateral Burpees
15 Box Jumps


Strength:



Bench press
10-8-8-8-8