Programming – Cycle 1 – Week 1 – Session 4 Intensity – 80% Notes: Go heavier on the jerks today as they are not apart of the complex A.) Split Jerk – 5×2   B.) Clean Complex – 3pos DL – Clean Pull – Full Clean 15 min. – 7-9 reps   Sots Press – 5×5   GM’s – 4×10   C.) Core Mobility Extra – Hand Stand Holds – 5 x ME Link of the day – EPIC LIFT – http://www.allthingsgym.com/liao-hui-198kg-clean-jerk-world-record/Read more

Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am. Fitness A.  3 Sets   10 x Sandbag Power Cleans 10 x Sandbag Front Squats  10 x Hollow Rocks  2 Min Rest  B.  3 Sets Max Effort  500M Row  10 x Burpees  3 Min Rest   Performance  A.  3 Sets of Clusters  TNG Power Snatches  6-6-6 w/15 Sec Rest  w/2 Min Rest after each set  Clusters – Perform 6 TNG Reps, rest 15 secs, 6 TNG Reps, rest 15 Secs, 6 TNG Reps… 1 Set = 18 reps.  Rest 2 Minutes after each set.   B.  3 Sets Max Effort  500M Row  10 x Burpees  Sport  A.  3 Sets of Clusters  TNG Power Snatches  6-6-6 w/15 Sec Rest  w/2 Min Rest after each set  Clusters – Perform 6 TNG Reps, rest 15 secs, 6 TNG Reps, rest...Read more

  “Take Your Vitamin…Pills?”   I recently wrote a blog post, “Food is Medicine”, explaining how food is and always will be our source for nourishment, healing or simply, fueling our bodies. My husband has been telling me to buy Vitamin C supplement pills for the last month and now that he is currently fighting a cold I wondered to myself, did he get a cold because he hasn’t been taking Vitamin C pills?? The temperature outside is dropping and cold season is among us, I figured this would be a great time to write about the pros and cons of supplementing Vitamin C and why choosing foods high in Vitamin C is a better choice. Despite common belief, Vitamin C does not prevent one from getting a cold nor will cure it. However, evidence does support that Vitamin C does in fact reduce the amount of days that one...Read more

Programming – Cycle 1 – Week 1 – Day 3 Program Intensity – 80%  (Front squats 75%) Strength – Always try to get stronger, put the extra 5 lbs on for your last set.   A.) Snatch Balance – 5×2 B.) snatch – 3 pos + SN Pull + full lift 15 min. – 7-9 reps   – FS – 4×5 @ 75%   – Strict Press (front rack) – 3×10   – Back Extensions – 3×15   C.) Navy Seal sit ups – 10 Planks- 30 sec. Superset x4   Mobility Extra – Glute Ham Raises – 4×10 (ask if questions)   Question of the Day – If you could visit 1 country and train with there National Weightlifting team which one would it it be?  Read more

Announcements: The Halloween WOD will be this Saturday from 10am – 11am, there will also be normal class hours at 8am and 9am.    Fitness- Performance  A.  Close Grip Bench Press – 4 x 10 w/2-3 Min Rest  B.  20 Min AMRAP w/Partner (You go I go)  150m/100m Row  10 x Wallballs  Each Effort should be all out   Sport  A.  Close Grip Bench Press – 4 x 10 w/2-3 Min Rest  B.  EMOM – 8 Mins  Even – 30 Sec Row @ 1:40/1:55 Pace or faster  Odd – 10 x Push Jerks @ 135lb/95lb  4 Min Rest  then…  EMOM – 8 Mins  Even – 5 x Deadlifts @ 315lb/225lb  Odd – 10 x Cal Row + 3 Burpees  -Post results under comments    Read more