Someone Cared Enough

Earlier today I received a short letter from a new colleague.  It was handwritten and accompanied by a couple of thoughtful gifts.  "Every journey starts with a small step," the note began. The words, though well-chosen, weren't important to me.  The gesture, however,...

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Week of November 19-25

Week Snapshot: Heavy Squat, Mini-Cindy and calisthenic focus, additional recovery work New/Returning Movements: Heavy Farmer's carries, Russian Twists, Banded Pushdowns, Deadbugs, One-legged Ring Rows Sunday, November 19, 2017 7 AM Mindful Lifting, AC/DC Back in Black...

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Week of November 12-18

Sunday, November 12, 2017 7 AM Mindful Lifting: The New Pornographers, Twin Cinema 8 AM Mind Eraser Conditioning Monday, November 13, 2017 Warmup (10 min): Squat Therapy 3x5 Strength/Technique (25 min): Squat 50% x 5, 60 % x 5, 50% x 5 with 3 sec pause, 70% x 3, 60% x...

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Go All In

Once it gets cooler around here, I pay closer attention to the way folks enter the gym.  In the spring and especially the summer, it's pretty simple--most folks arrive in their workout clothes, ready to go.  There isn't much hustle and bustle near the coat racks. But...

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Week of November 6-11

Monday, November 6, 2017--Back to Basics Day Warmup (10 min): Squat Therapy 3x5 Strength/Technique (30 min): Squat 40, 50, 60, 65, 65% x 5, 50 % x 8-12 Work Depth and Power out of the bottom *Level 1 5x5 Between Sets: Pick 2 exercises from below each time Wallballs...

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Thank You Neal

Neal... Thank you from the bottom of my heart for everything you did for me. From letting my membership float when I was laid off to always--every single fucking second I was in there--expecting my best. Demanding my best, even at 6 in the morning. Even when you were...

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Week of October 29-November 4

Sunday, October 29, 2017 7 AM Mindful Lifting, Weezer Blue Album 8 AM Mind Eraser Conditioning Monday, October 30, 2017 Warmup (10 min): Dynamic Warmup w/Animal Walks Benchmark Conditioning (30 min): "El Diablo" 150 KB swings, 75 Goblet Squats (Break Up However) 3 min...

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Tuesday Tips: Anchor!

Anchoring is a common pricing strategy that relies on a particular cognitive bias: we tend to pivot on the first piece of information we encounter when making decisions.  For instance, a merchant might present a higher-priced item in advance of the item they really...

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Week of October 22-28

Sunday, October 22, 2017 7 AM Mindful Lifting, Keith Hudson, Pick a Dub 8 AM Mind Eraser Conditioning Monday, October 23, 2017 Warmup (5 min): PVC Rosie--video here Skill Work (15 min): High Hang Power Clean--video here Max Effort/Rep Strength (25 min): Squat Warmup:...

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Week of October 15-21

Sunday, October 15, 2017 7 AM Mindful Lifting, Miles Davis, Kind of Blue 8 AM Mind Eraser Conditioning Monday, October 16, 2017 Warmup (10 min): "Cone Drill" (video here) Strength/Positional Work (25 min): Squat Tempo Squats "311"--3 seconds down, 1 second pause, 1...

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Week of October 10-14

Tuesday, October 10, 2017--6:30 ARC and Open Gym STATION NATION: (2rds) Station One: Jump Rope - 1:45/Crunches/Ball Slams/Battle Ropes Station Two: Bike -1:45/Plank/Squat w. Kick/Flutter KicksStation Three:  Rower - 1:45/Knee to Elbow Crunches/Mountain Climbers/Step...

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Week of October 1-7

Yikes, it's October! Sunday, October 1, 2017 7 AM Mindful Lifting--Ella and Louis  8 AM Mind Eraser Conditioning--Get in and get your head right Monday, October 2, 2017 Warmup (10 min): Dynamic warmup M3 Skill Work (10 min): Bar abdominals--demo and practice app level...

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