Seasons

This is about music, but really it's about success. I miss David Letterman--for many reasons, not least because his show featured some remarkable musical performances. Here's one from five years ago: Future Islands doing "Seasons" Whether or not this song's your cup...

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Week of November 17-23

Monday, November 18, 2019 Warmup (10 min): 3 rounds of 10 light goblet squats, 5 unweighted split squats/side, 15 band pullthroughs, 12 KB swings Strength (20 min): 6 rounds a) Squat 40-60% x 2-4 reps, work speed *Level 1 warmup set then 5x5 at current work weight b)...

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Week of November 11-16

Monday, November 11, 2019 Warmup (10 min): Work for 6 min @ warmup pace Jumprope or Jacks :60 Band Pullthroughs, 15 reps 10 Goblet Squats 15 KB Swings Strength (15 min): Squat 50, 65% x 5, 75 % x 3, 80% x 2, 85% x 1-3, 75% x 4-6 *Level 1 warmup set then 5x5 at current...

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Week of November 3-9, 2019

Monday, November 3, 2019 Warmup (15 min): 8 min work 200m run, 250m row, or 1 min bike 10 Band Pullaparts 20 Band Pullthroughs Strength (25 min): Squat 5-6 sets of 50-60% x 5 *Level 1 1 warmup set then 5 sets of 5 at current work weight Between Sets:  1) 7-15 KB...

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Why We Do What We Do

It's been about a year since we moved into our newer, bigger, much shinier facility.  The passage of time is occasion for reflection and that can be great and weighty in equal measure.  When things are cooking with gas, I can't imagine ever wanting to do anything...

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Week of October 20-26

Monday, October 21, 2019 Warmup (10 min): 7 min work 10 lateral jumps or steps over slam or medball (5/side) :30 bike or row 10 lunges w/slam or wallball (5/side) :30 jumprope Strength (25 min): 6 rounds a) Squat, 40, 50, 60, 70% x 5, 80% x 3, 85% x 1-3 *Level 1...

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Fear and Love

Fear, as Crazy Joe Davola memorably told Elaine in Seinfeld, is our most primal emotion.  Fear stops us in our tracks.  Fear keeps us up at nights. And a little organic fear can be incredibly productive.  Fear can be a beginner of things.  Many of us start new workout...

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Week of October 13-19

Monday, October 14, 2019 Warmup (10 min): 3-4 rounds 10 Shoulder Dislocates (Band/PVC), 5-10 Banded Overhead Squats, 10 Bench "Ys" (of IYT fame) Strength (30 min): 6 rounds a) Pause Squat,30%, 40%, 50% x 5, 60% x 3-4, 70% x 2-3, 80% x 1-3 (leave 1 in tank) *Level 1...

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Barbell Training

Barbell Training

I've been a gym owner and a strength coach for over a decade now, and while some misconceptions have thankfully died on the vine in that time, there is a certain degree of magical thinking that still persists in the way we talk about fitness: Certain movements and...

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Week of October 6-12

Monday, October 7, 2019 Warmup (15 min): Warmup Pace--Rounds of 250m row/1 min bike/200m run, 15 KB Swings, 8 Ring Rows, 8 Broken Table/Side Strength (20 min): 6 rounds a) Squat 40, 50, 55, 60, 65, 65% x 5 *Level 1 warmup set then 5x5 at current work weight b) 3-6...

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How To Start A New Workout Routine

How To Start A New Workout Routine

When you own a gym, you get used to answering one question: How do I get in shape?  Or, how do I start working out?  Or, what should I do when I go to the gym? The answer: it depends.  (This is always the answer!) But because I'm asked this question most often at the...

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Week of September 30-October 5

Monday, September 30, 2019 Warmup (5 min): Squat Therapy 1 round of 10 each Skill & Practice (15 min): Power Clean 1) Quick Demo PVC/Light Bar 2) 3-6 rounds of 2 ascending, alternated with 7-15 KB Swings (work hip snap) Strength (20 min): Squat--6 rounds of a) 40-60%...

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