Sports Fitness

AM Back Squat: doubles with Monday CJ MTR + 20 kilos  3-2- 4×2 Power Snatch: singles with MTR  3-2- 4×1 Power Clean and Push Jerk: singles with MTR 3-2- 4×1 Romanian Deadlift: triples with Mon CJ MTR + 20 kilos 4×3 PM...
AM Back Squat: doubles with Monday CJ MTR + 20 kilos  3-2- 4×2 Power Snatch: singles with MTR  3-2- 4×1 Power Clean and Push Jerk: singles with MTR 3-2- 4×1 Romanian Deadlift: triples with Mon CJ MTR + 20 kilos 4×3 PM Snatch: 80% doubles 3-2- 4×2 CJ: 80% doubles  3-2- 4×2 Snatch Pulls: triples with a weight 10 kilos over Snatches 4×3 Drop Snatch – MTR Good Morning – MTR Abdominals Hyperextension Stretching
about 1 hour ago
Rest
Rest
about 1 hour ago
 "Your biggest challenge isn't someone else.  It's the ache in your lungs and the burning in your legs, and the voice inside you that yells "can't," but you don't listen.  You just push harder....
 "Your biggest challenge isn't someone else.  It's the ache in your lungs and the burning in your legs, and the voice inside you that yells "can't," but you don't listen.  You just push harder.  And then you hear the voice whisper "can,"  And you discover that the person you thought you were is no match for the one you really are." Unknown  "Annie" definitely could've used a gun after what I witnessed Monday.  Everyone brought their A game and put up some great numbers.  Keep working hard and smashing those benchmarks!   Announcements: 1. There will be NO OPEN GYM this Sunday, May 26th 2. Monday, May 27th there will be one class at 10 am.  All other classes will be closed. 3. Saturday, June 1st 6:30 pm Tracey Sapp's Going Away Party @ Little York Tavern (patio)  4. Saturday, June 8th Gym will be close due to Central East Regionals. Wednesday Strength: Front Squat 3 @ 65% , 3 @ 75%, 3+ @ 85%  *We will be going through another cycle of strict press and front squat this time you will add 5lbs onto your one rep max Strict Press and 10lbs onto your Front Squat then calculate your percentages off  that. Skill / Agility: Off WOD  AMRAP in 15 min: 200m Farmers Carry (50m / 35w) 15 Push Ups  10 SDHP / Front Squat (115m / 75w) 5 Lateral Box Jump Overs (24m/20w) *One round do 10 SDHP, next round do 10 front squats *For the lateral box jumps you do not need to open your hips, feet should touch the top of the box and land on the opposite side you started from *Morning class:  Sub 200m farmers carry with a 1 min Farmers carry hold inside.  Cool Down 3x15 Partner Med Ball Passes from Box   
about 2 hours ago
Rest Day Alex Weate
Rest Day Alex Weate
about 2 hours ago
While I was in Phuket Thailand, I got the golden opportunity to train with One FC and Bellator fighter Andrew Leone, who is the head wrestling coach at Phuket Top Team. Continue reading →
While I was in Phuket Thailand, I got the golden opportunity to train with One FC and Bellator fighter Andrew Leone, who is the head wrestling coach at Phuket Top Team. Continue reading →
about 3 hours ago
In the initial years of commercial gyms, gym members taught each other what they knew. New members learned from old-timers. In the 1980s, gym owners demonstrated exercises, checked form and wrote programs in the first week as members sig...
In the initial years of commercial gyms, gym members taught each other what they knew. New members learned from old-timers. In the 1980s, gym owners demonstrated exercises, checked form and wrote programs in the first week as members signed up, then usually the old hands stepped in to help the newbies move toward intermediate status. Those natural processes began to shift about the time we opened the World Gym Santa Cruz in 1989. Dave’s instinct after his long history from the New Jersey YMCA through the Dungeon and Joe Gold’s original gym was to set up the gym where the staff helped the members get started, and as needed over time. But that wasn’t exactly what the members were looking for. Individualized personalized training was gaining traction and if people could afford it, that’s what they wanted. We didn’t have a personal training program, and didn’t know how to put one in place. We had a few friends who did training for pay, and they became our gym’s trainers. This worked for them and for the members, which is good, but in hindsight I doubt if anyone thinks it was a good business plan for the gym. After our first weekend with Thom Plummer, that depressing trip in 1994, over the course of the next few months we fixed nearly everything on his long list. But he didn’t have a fix-it for the personal training profit center. He and the gym owners he advised were testing different pricing structures and splits, but they hadn’t settled on anything. Two years later when we went back for a refresher, the ideas were different, but they still hadn’t solidified into something that worked more often than not. Today he has that answer. He knows how to structure pricing plans to suit the clientele, and to financially serve the gym. And he gives the basic outline in this new lecture dvd.
about 5 hours ago
This is not the normal fodder for this blog, but I like this guy and his attitude. Read more from him here.
This is not the normal fodder for this blog, but I like this guy and his attitude. Read more from him here.
about 6 hours ago
I met my wife in 1994 when she signed up for my martial art school, while she was still in high school, just a baby of 17. She excelled and became a national champion Sambo fighter within a year. We had obvious chemistry between us, but ...
I met my wife in 1994 when she signed up for my martial art school, while she was still in high school, just a baby of 17. She excelled and became a national champion Sambo fighter within a year. We had obvious chemistry between us, but as a policy I never have had relationships with students because the relationship would be unfair, as I was “coach” and they were “athlete.” Relationships however are equal listen-and-share parallels. Two years after meeting her, she walked into my office the week she was leaving for college on the other side of the country. Slamming her fist on my desk she asked, ”So that’s IT? You have nothing to say to me?” I couldn’t say anything about my feelings because it would be dishonorable to pursue it as her coach. She turned and stormed out of the school. She didn’t speak to me for six years: angry and hurt at my withholding of my feelings toward her. I regretted my decision month after month, but departing for Russia, I became consumed with my studies there, as she was similarly immersed in her university program. Ages later, one Christmas evening mass, I saw her walking through the pews. She floated by me, not recognizing my long hair and beard, recently returned from the cold, Russian winter. Instantly standing, I dashed after her, but she was nowhere to be found. In the days that followed, I tried to find her, but her rightfully-protective mother refused to disclose her phone number or email address. I finally convinced her to at least convey mine to her daughter. An email appeared in my inbox, succinctly asking what I wanted. So, I explained that I had hoped to buy her a ticket to fly back to my side of the country for the weekend to go out on a date with me. She didn’t answer for a week, and then reluctantly agreed. I sent her the ticket, but received in the mail a check from her parents for the pricetag of the flight and in the note field of the check: “…so our daughter does not feel obligated.” Our date felt awkward and fumbling, confusing and uncomfortable, and totally confirmed my suspicion that I had been in love with her for the many years since I met her. She advised me that I had hurt her greatly, that her life was finally now where she wanted it, and that she didn’t need any major upheaval again. “I’m not known for traveling in calm waters,” I laughed. She didn’t think I was funny. Flying back home, I didn’t know if she ever wanted to see me again. But she had given me a letter and made me promise to not open it until she departed. As the tires lifted off the tarmac, I opened it. She told me everything, from the beginning of our story together… And disclosed her true feelings. She loved me as well, but feared my tendency to abruptly change when I felt so inclined. She did not want to be hurt again. The next week, I packed my car, closed all of my accounts, and found an apartment on her side of the country. (Perhaps validating her concern about my abruptness!) In two and a half days of crazy 15 hour sprints, I arrived on the West Coast. Rather than drive to my new apartment, I drove straight to her at work. Shocked, I could see her concerns: of course if I could do something so rash as to move across the country to date her, couldn’t I then make a reckless decision and abruptly end our blossoming relationship? Although it appears from the radical nature of my life’s choices that I make decisions in haste, my mother taught me: 1. When you believe in something, you must be willing to sacrifice everything to pursue it. 2. If it doesn’t work out, trying to force it will only bring you great suffering and failure. 3. Knowing the difference between 1 and 2 is the hardest thing in life. “I always wondered why birds stay in the same place when they could choose to fly anywhere on the Earth, but then I ask myself the same question,” wrote an un
about 6 hours ago
A private meeting was in the Concord and Lexington area, purposely located to symbolize the future of what is happening in Boston. I predict that more private style workshops such as the one hosted by Ricardo will be the future. Flying h...
A private meeting was in the Concord and Lexington area, purposely located to symbolize the future of what is happening in Boston. I predict that more private style workshops such as the one hosted by Ricardo will be the future. Flying halfway around the world needs to be more than just visiting a professional team and doing a keynote, the bar is raised as hotel and airports are not enough to make sure speakers are happy. Speakers want to learn and network as well, as they need to be aware of what is going on or find themselves seated watching the new blood like some are doing now. With several conferences fading and some extinct (Remember when SWIS was huge?) the disruption is keeping the speakers enticed, the attendees happy, and the vendors satisfied. Of course the people behind the conference such as Art Horne need to be thanked beyond he handshake and blog nods, as he is the one driving this and his hard work is appreciated. Two presentations (Keynote) were Saturday morning and both were excellent. Keynotes are important as they are presentations everyone should watch because they are that universal and valuable. This year was more data driven and Fergus Connolly presented on High Performance. Anticipating the future and being cutting edge Art Horne reached out to Fergus, likely because of the Leaders in Performance credibility. I pleaded to share more examples of solutions by his work. For example, after practice share what the decision trees after practice for Rugby with regards to lifting and workout design and medical integration per day. Just three athletes with post game to pre game during a week would have been a game changer. Fergus made the right choice and gave principles to get people exposed to High Performance management, as skipping that step is good for 5% of the audience but the majority must be educated and exposed to new concepts. I was trying to take pictures of his dashboard and photos of moneyball for this blog, but the ken burns effect made the dashboard flash a moving target. I felt like I was getting hypnotized from the animation and needed to get some fresh air. Fergus did a fine job sharing his impressions of what was necessary, and his breakout session was more open for questions. Stu and the battle of Waterloo was awesome. I will be using unholy like a bizzaro Robin as Dr. McGill always does a nice job. Three huge points of contention were brought up. One, the issue with FMS and prediction of injury or similar. I know I have been hard on the FMS but honestly I do a similar set of screens for mobility as part of my assessment. Still, some don't want to talk about how effective it is. I like Gray Cook but now we are starting to get a little revisionist history. The great thing about conferences is when they video people's beliefs, tough to delete it unless they are burning the tapes. We have a problem with DYI Drones in the NFL spying during practice! These guys are so smart they are not buying them but building them just in case they crash! Back to Stu. He brought up points that I stated about single leg exercises and FMS screens and he is going to debate Gray Cook at Stanford. Like a rap battle, I expect a few one liners and some awesome research by Stu. I think Gray Cook needs to rethink the research beyond the Rob Butler stuff because most of the research doesn't zero in. Stu warned about hyper loading the single leg exercises with spine and pelvic strain. He also warned about thoracic mobility exercises and showed an alternative. Now another point I wanted to address to Stu was his use of GSP to validate core and the use of the pulse. If you look at the slide it's too fuzzy to see the EMG rate but anyone doing a ballistic Kettlebell swing takes just as long as an olympic lift. I love how Stu says anytime he hears a statement he goes to the lab to find out. Marco showed this on EMG (not saying it's only the cardinal sign) but I think we need like Fergus said more field
about 10 hours ago
“Jackie” 1000 meter row 45lbs 20kg, 50 reps 30 pull-ups Post results to comments 6am and 7am Only Today Gym closed for regionals.
“Jackie” 1000 meter row 45lbs 20kg, 50 reps 30 pull-ups Post results to comments 6am and 7am Only Today Gym closed for regionals.
about 12 hours ago