They Should Arrest You or Whoever Dressed You

Monday, October 27, 2014 Warmup (5 min): General w.u then Shoulders: 1) Rack pos, 2) Doorway/Pole Stretch Skill (10 min): Push press 1) PVC, 2) Light weight 3×3 Strength (25 min): Press, sets of 5-8 @50-65% *Work rack position and abdominal brace Between sets: 1)...

Thursday Tips: 3 Easy Things You Can Do to Be Better

1) Pay just as much attention to making notes on your training as you do to writing down the workouts themselves. This doesn’t have to be extensive–I like noting how much I slept and ate before the workout, how hard my top sets and the conditioning were on...

Member Monday: Alison K

For those of you who don’t know, this is Alison Kaiser.  (She is also deadlifting at a 9:30 class in this photo.)  Alison is my business partner and our business manager, and as the gym has grown from 40 or so folks to the 100+ adult and 20-30 kid juggernaut it...

Bertha Don’t You Come Around Here Anymore

Monday, October 20, 2014 Warmup (10 min): Hip flexor stretch, Fire hydrants then 20-10-5 squat, situp, supermen Strength 1 (20 min): Rounds of Squat 2-3 reps @50-60% (pause, box) Ring Rows, 7-12 reps Hanging Leg or Knee Raises, 5-8 reps Strength 2 (20 min): Rounds of...

Tuesday Tips: Create Your Own PRs

When I was a little kid, I was obsessed with two things: baseball statistics and pop music.  The former taught me fractional math, and the latter haunts me to this day.  Back then, I would listen to Casey Kasem’s American Top 40 on the way back from the bowling...