Monthly Archives: May 2012

Friday 6-1-12

I want to remind everyone that starting next week we will have kids classes in the a.m. We will be running three major groups for classes: Preschool (ages 3-5), Kids (ages 5-12), Teens (ages 12-18). Please note that that it is not the age of your child that is the deciding factor for which class he or she attends. It is largely based upon individual skill, athleticism, and maturity and is ultimately decided upon by the head coach (me) Read More...

Thursday 5-31-12

I want to update everyone on a couple things. Our new facility is soon to be underway. Once we get it under construction I will be posting progress pictures etc for you all to get excited about. We really feel like it is going to be a great facility. We've got the best builders in town working on it - a shout out to JBT! I have been working on our new program to make sure all goes smooth Read More...

Wednesday 5-30-12

I  want to remind everyone  we are doing a baby shower for Daylon & Lauren this Saturday June 2 at 11 a.m. Sign up is at the box next to the WOD board. I haven't put muscle ups in the WOD in a while and today there were several people getting them, some for their first time - AWESOME! On a different note we have some that want to do more than they can and I understand that, I am Read More...

Tuesday 5-29-12

Warm Up: Mobility (specifically myofascial release and joint mobility), Junkyard Dog, Burgener Press Strength Bench and Overhead then  3 Rounds for Time 10 Thrusters, 75/50 3 Muscle Ups 30 Double Unders Post time to comments Be sure you get some additional mobility post-WOD! Read More...

Friday 5-25-12

To make a correction in yesterday's post about Saturday - Joey will be here for "Open Box" from 9-10. Aerobic training benefits cardiovascular function and decreases body fat. This is certainly of significant benefit. Aerobic conditioning allows us to engage in moderate/low power output for extended periods of time. This is valuable for many sports. Athletes engaging in excessive aerobic training witness decreases in muscle mass, strength, speed and power. It is not uncommon to find marathoners with a vertical leap of several inches Read More...

Thursday 5-24-12

We will be close this Saturday and Monday for the holiday.  Warm Up: junkyard dog, Burgener Squat and Deadlift Strength then 3 Rounds For Time: 200 yard Waiter Walk with Kettlebells, AHAP Broad Jump down the mat and back  Post time and load to comments Read More...

Wednesday 5-23-12

"Easy Peasy" Mobility Session then 21-15-9: Kettlebell Swings, 1.5/1 pood Box Jumps, 24"/20" then  Death by Burpee Toes to Bar Perform one burpee toes to bar the first minute, two the second minute, three the third minute and so on until you can't complete the mandatory number of reps for that minute. Many of you know that I firmly believe in eating "Paleo", or as I've come to call it, "eating clean". Robb Wolf is a huge advocate of "Paleo" and a leading source of knowledge on Read More...

Tuesday 5-22-12

I want to switch up strength days this week. Monday's WOD was a lot of squatting with the med ball cleans and I feel like we are going to have some stiff legs. Warm Up: mat trips Press Strength Overhead and Bench then For Time: 750 M Row 30 Ground to Overhead 70% OH Max, each time you let go of the bar perform 1 burpee on the spot 400 M Run Post time and load to comments   Of the numerous things I get out of this video, one is going Read More...

Monday 5-21-12

Warm Up: mat trips, mobility Three rounds for time of: 40 Double-unders 30 Medicine ball cleans, 20/14 pound ball 20 Pull-ups 10 Handstand push-ups Post time to comments Read More...

Saturday 5-19-12

Open Gym 9 a.m. I'm not sure about the turnout today, Filthy Fifty yesterday and spring plans with several people. We will see who shows up with their game face and either do a Team WOD or "shoot from the hip". I have some good ones in mind. Afterwards if anyone needs some coaching we will make ourselves available for that as well. Yeah, It was like that. Read More...