Posted: October 20, 2017 in Uncategorized

Warm up C

Strength 

  • DB Split squat x 10 ea leg 
  •   EMOM 7 min 

Conditioning 

  • Partner WOD for time. Break up the rounds of 200 as you like.

50 Double Unders per partner

200 Pullups

40 Double Unders per partner

200 Pushups

30 Double Unders per partner

200 Situps

20 Double Unders per partner

200 Squats

10 Double Unders per partner

Posted: October 19, 2017 in Uncategorized

Warm Up B + Upper thoracic Peanut 

Strength

  • Push Up x 10
  • DB Bent row x 5
  • DB Clean and push press x 5
  • DB Bent Row x 5
    • 5 sets rest 1 min between sets

Conditioning

  • Tabata
  • DB Plank row x 4ea
  • burpee x 8
  • TRX Rows x 8
  • Squat Jumps x 8
  • One arm KB Swings x 4 ea
  • Plank March x 8

Posted: October 18, 2017 in Uncategorized

TASK vs INTENT

I recently ran across the saying “task vs intent.” What does that mean to you? Too often in the current strength and conditioning world people place value on perceived exertion training. RPE or rate of perceived exertion training has really brought down the integrity of the strength and conditioning industry and how people approach their fitness. Is your goal to truly go as hard as you can and finish lying in a pool of sweat and blood on the floor? Or is your goal to build a solid foundation of movements, be truly functional, train and live pain free, and be able to have a high level of performance as you age? It is my hope that you would value the latter. Any idiot can write a “hard” program, do 100 burpees and I’m sure you’ll be crushed… but why? You need to ask why more often, why are we doing this, what is the purpose? So I come back to the saying of “Task vs Intent.” If your focus is just the task then whatever your doing is just movement with no thought and no purpose. If your focus is the intent then you should be focused on every aspect of the movement, what are my abs doing? what is my posture like? Am I in a position of strength and alignment? Your focus always needs to be on intent not how “beast mode” your going.

Something to think about how you move and why we do what we do. The body is stacked in an amazing way that allows us to move and do incredible things. Check out this list of Normal Movement patterns and start to think about how your body moves and how you can move better.

  • Foot—–Stable
  • Ankle —–Mobile
  • Knee—–Stable
  • Hip—–Mobile
  • Pelvis/Sacrum/Lumbar Spine—–Stable
  • Thoracic Spine—–Mobile
  • Scapulo-Thoracic—–Stable
  • Gleno-humeral/shoulder—–Mobile
  • Elbow—–Stable
  • Wrist—–Mobile
  • Cervical Spine—–Stable

Warm Up C

Strength

  • H Power Clean + Front Squat x 2
  • TRX Inverted Row x 10
  • EMOM 7 min

Conditioning

  • 15 min AMRAP
  • 5 deadlifts (50/35)
  • 5 hang cleans
  • 5 front squats
  • 5 push press
  • 5 back squats
  • 5 burpees every time he bar rests on the ground 

Posted: October 17, 2017 in Uncategorized

Warm Up D + peanut lumbar spine x 10 (or as needed)
Strength

  • Deadlift x 2
  • EMOM 10 min
  • min 1-3 build to 70%+
  • min 4-6 build to 90%+
  • min 7-10 build to 100%+

Conditioning

  • 2 rounds 
  • 20 kb swings 
  • 5 burpees 
  • Rest 1 min 
  • 5 rounds 
  • Then
  • 10 light pole sprints/walk back 

Posted: October 16, 2017 in Uncategorized

I hope everyone had a restful weekend, This will be a great week of training. This week we will decrease our reps in the elevated split squat with the goal of trying to lift a little more weight. Two reps at a respectable load will be quite a challenge and hopefully will lend itself to some significant strength gains over the next few weeks following the program. To compliment the strength and stability gains of the split squat we will work again on the strict pull ups. It is our goal for every one to do strict pull ups with great form. Developing back strength is a critical component to proper functions and developing strong posture.

Check out this Pull Up Video

Warm Up A

Strength

  • Rear Foot Elevated Split Squat x 2
  • Strict Pull Up x 5
    • EMOM 7 min

Conditioning

  • 5 front squats 50/30
  • 10 pull ups
  • 5 snatches
  • 10 Hand release push ups
  • 100 m run
    • 5 rounds

Posted: October 13, 2017 in Uncategorized

Are your tires going flat? I think one of the most under appreciated aspects of performance would be calf mobility. Calf mobility is crucial for a great squat, clean, deadlift, box jump, and running mechanics. Lately we have been trying to roll them out but try mixing in 30 sec-1 min of  heel in the corder stretches or slant board stretches. Try it, it could be the missing link to reducing pain and increasing function and performance.

BT

Warm Up A

Strength

  • Rear Foot Elevated Split Squats x 3
  • Split Bottoms Up Press x 8 ea
    • EMOM 10 min
    • Increase weight of split squat every 2 min.

Conditioning

  • 21 deadlifts
  • 15 Front Squats
  • 9 Pull Ups
    • 3 rounds

Posted: October 12, 2017 in Uncategorized

Warm Up C

Strength

  • Push up x 10 (Add weight or increase difficulty if you can)
  • 1 arm DB Bent Row  x 10 ea side
    • EMOM 7 min

Conditioning

  • 2 min max TRX Crunch
  • 2 min max BW Squats
  • 2 min max DB Front Squats
  • 2 min max V ups
  • 2 min max KB High pull
  •    2 rounds

 

 

Posted: October 11, 2017 in Uncategorized

What does it mean to be the best you? If fitness is your only focus your missing the boat. In our program we view the four pillars of fitness to be Nutrition, Recovery, Mindset, and Movement. These are written in order of priority and value. Many of you fitness addicts look at this and think that movement (the WOD) is last? Weird. Fact is being truly fit and healthy is a synergistic approach and not one dimensional.

  • Nutrition: You are what you eat.. This has become far more evident as the body of scientific evidence grows. On a cellular level the raw materials you give your body is what your body uses to repair tissues and cells. So you truly are what you eat.
  • Recovery: Who loves sleep? Sleep is beyond critical to our health and fitness. When we sleep we can repair and rebuild. Without it you will fall apart and the impacts to your health will be greater than you realize. Recovery is also SMR, mobility, stretching, core activation, whatever you want to call it you have to take care of the damaged and dysfunctional tissues to allow your body to be healthy and functional.
  • Mindst: Mindset is your emotional state, your goals, your relationships, how you give and receive love. Mindset is you taking control of your thoughts, emotions, and actions. The space between your ears is critical to health.
  • Movement: Movement is what we consider exercise. We work hard to design well thought out fitness programs, so as long as your consistent this part should be covered.

Moral of the story is take care of you, not just working out everyday but in every aspect of life. If you only get one hour to workout a day what are you doing for your health the other 23 hours. You only get one body and one shot at life don’t blow it.

Warm Up B

Strength

  • Hang Power Clean + Squat 5×3
  • TRX Inverted Row 5 x 10
  • Heres a great clean video of the hang clean and teaching progression. Clean progression

Conditioning

  • 10-9-8-7-6-5-4-3-2-1
  • Hang Power Clean 50/30
  • Thruster
  • Burpee over bar
  • toes to bar

Posted: October 10, 2017 in Uncategorized

IMG_7948.JPG

Does this posture look ridiculous? Most of us would look at this and think man that looks awful, but the reality is we are all guilty of this. In fact we spend much of our day like this. Then we wake up in the morning and say I can’t wait to workout today. TIMEOUT… It is ridiculous to think that we spend 60% of our day like this and we are going to spend 3% of the day in the gym training hard, can you say low back injury. The fact is you need to have a plan with how you are going to address your postural deficiencies. Lucky for you  my goal is to build elements of corrective exercise and prehabilitation movements into our daily program. Fact is we all want to look and perform better. Enter the peanut, no not the kind you eat. The peanut we will be using is to mobilize the lumbar spine. Many people think well if my low back is sore then I will stretch it. The problem is there isn’t nearly as much rotation of the lumbar spine as you think. The lumbar spine is actually a stable segment were as the hips and thoracic spine are mobile and allow us to rotate. So we are going to learn how to use the peanut to mobilize and break up that messed up lumbar spine. Give the video below a quick view to see how the exercise is done. Today will be a fun experience getting to know the peanut. On a side note, look at investing in a standing desk and spending as little time sitting as possible during the day.

Peanut mobilization video 

Warm Up D + peanut lumbar spine x 10 (or as needed)

Strength

  • Deadlift x 3
    • EMOM 10 min
      • min 1-3 build to 60%+
      • min 4-6 build to 80%+
      • min 7-10 build to 90%+

Conditioning

  • 5 min AMRAP
    • 10 Box Jumps
    • 20 KB Swings
      • Rest 1 min
  • 5 min AMRAP
    • 10 KB Push Press
    • 20 MB Slams
      • Rest 1 min
  • 10 sprints
    • Sprint from light pole to light pole
    • rest on the walk back

 

Posted: October 9, 2017 in Uncategorized

I hope everyone had a restful weekend! This is going to be another awesome week of training and I hope your as excited as I am. This week we stay with the Rear Foot Elevated Split Squat, but the rep scheme has decreased to three per leg. The goal again durning this program is to build strength and stability, in order to accomplish this we will need to move more load. The threes week will challenge you in a different way as the load will be heavier. Focus on keeping the core as tight as possible, lower down to the pad, and think of the lift as a bottom up movement. Every great strength and conditioning program should include some type of back training, our goal tomorrow is to build on that pulling strength using pull ups. This week come to work, come to have fun, and come to get better at something your lacking.

Yours in strength

BT

 

Warm Up A

Strength

  • Split Squat x 3
  • Strict Pull Up x 5
  •   EMOM 10 min

Conditioning

  • 10 rounds
  • 9 squat jumps
  • 9 hspu
  • 9 burpees
  • buy out
  • 43 Unbroken Double Under (In honor of Kevins B-Day)