One Step Back

Last week I was working on my mornings.  If I could just get up 15 or 20 minutes earlier, I reasoned, the day would start so much better.  Perhaps I’d even attain that magical state we call “being present.”  (Maybe, maybe not.) So I tried it.  And...

Inside Out

When we meet with a prospective member, one of the first questions we ask is: “where would you like to be in six months?”  The idea is to get the athlete thinking, in relatively concrete terms, about where a new exercise program and community might take...

Week of January 1-6, 2018

Monday, January 1, 2018–Special 10 AM Bonus Fight Gone Bad! Tuesday, January 2, 2018–6:30 ARC/Uncoached Open; Open 7-8, 930-1030, 12-1. 530-7 Wednesday, January 3, 2018 Warmup (10 min): Shoulder Shocker (Cubans, Lat Raises, Plate Raises) Skill/Strength (10...

Friday, December 29, 2017

Warmup (10 min): Coach’s Choice/Fun Strength/Max Effort (30 min): Deadlift OR Overhead/Push Press Heavy Single or two 50×5, 60×4, 70×3, 80×2, 90×1, heavy single or two in consultation with coach *Level 1 5×5 on deadlift *Between...

Week of December 3-9

Sunday, December 3, 2017 7 AM Mindful Lifting 8 AM Mind Eraser Conditioning Monday, December 4, 2017 Warmup (10 min): Squat Therapy Strength (35 min): Squat/Front Squat Demo (5 min): Spotting Warmup: 40-50% x 5, 60% x 4, 70% x 3, 80% x 2 Work: 90ish% to 9 RPE, rest 3...

Fill Your Bucket

There are several pieces of advice I feel perpetually confident in giving–decaf only after 2 PM, read the book before you watch the movie, hold the mayo (no really, hold the mayo). Here’s another: try hard not to ruminate on the passage of time while your...