Saturday 11.29.14

25 minute AMRAP
Teams of 3; one teammate completes one exercise and tags the next person who then completes the next exercise, and so on.
50m farmer's carry (55/35)
10 pullups
10 overhead lunges (45/35)
10 box jumps (24/20)
10 Spiderman push-ups

Friday 11.28.14


One Class at 9:00am
Open Gym 10:00-11:00am

5 Snatch Push Press + 1 Overhead Squat
@70%, @75%, @80%, max (of snatch or ohs)
3 Rounds
60 DU (60 Singles + 30 DU Attempts)
30 Wall Ball (L2 20/14, L1 16/12)
20 DL (L2 185/135, L1 155/115)

Thursday 11.27.14


Happy Thanksgiving! We are closed today. See you tomorrow at 9:00am for class and open gym 10:00-11:00am!

5 Reasons Your Diet Might Have Failed.
You might blame the macronutrient ratio, the calories, the timing, and the supplements. But maybe it’s not the diet that failed. Maybe it’s you. The diet didn’t work because of your own self-sabotaging mental habits.
Reason #1: You Attach Negativity to Dieting
Make two lists: one containing the pros and one containing the cons of your diet. Now, compare the lists. Which is more compelling? Until the “pros” list wins, your diet will never truly succeed. Drug addiction works the same way. Why do people stay addicted to drugs? Because the pleasure the drugs provide outweighs the pain of quitting. You’ll stay addicted (to drugs, junk food, or whatever it is) until the pain of staying addicted is greater than the pain of quitting. To champions, dieting means improvement, achievement, and winning. That greatly outweighs the occasional cravings and the social inconveniences. Dieting, to them, isn’t something that generates negative thoughts. It’s a tool for success. It’s what they do and who they are. If you want to win at the dieting game, you have to learn to associate pleasure with dieting – the pleasure of losing fat, gaining muscle, appealing to the opposite sex, winning your competition. When these pleasures outweigh the pain of dieting, you’ll no longer have issues. Revisit your list of pros and cons often, especially if you start to feel the pull of the “dark side.” Very simply put, you either want it or you don’t.
Reason #2: You Have Analysis Paralysis
People trying to construct the “perfect diet,” making sure that everything lines up (including the stars) so that it burns off all their fat while simultaneously adding slabs of ungodly muscle mass.
They take aspects of carb cycling, mix it with a keto diet, add in a sprinkle of carb back-loading, maybe some Jenny Craig… and pretty soon they just have a big pile of shit. Newsflash: There is no perfect diet! There never will be. And what works great for you this week probably won’t work for you next week. So rather than wasting your time and energy trying to make sure everything is perfect, just get to work and let the pieces fall into place on their own. Yes, you need to spend sometime putting together a sensible plan, but don’t turn it into some massive research project that prevents you from ever getting the ball rolling. Procrastination manifests itself in many ways, and “analysis paralysis” is one of the most potent. Be smart about your diet, but don’t overthink it. The simpler you can make something, the greater the likelihood that you’ll be consistent with it over the long haul. Consistency over the long haul = success.
Reason #3: You Expect Miracles
Inundated with infomercials, magazine articles, and slick sales pitches, we as a society have come to expect radical physique improvements in minimal time, and with minimal effort. Anything that takes more than a couple days wears our patience thin. Now, granted, there are some diets, training approaches, and supplements that will help you reach your goals much faster than others, but the bottom line is that an awesome physique takes years to build. There’s no way to get around that. It’s often said that people overestimate how much they can accomplish in one year and underestimate what they can accomplish in ten years. This applies on a smaller level as well – many will try to cram what should take four months to achieve into a two-week period (if even that). It doesn’t work that way, folks. You can only rush a diet so much before you run into problems with maintaining muscle and strength, keeping metabolism elevated, etc. Realize up front that the task at hand will not come easily, nor will it come quickly. The sooner you realize that, and the sooner you get to work, the faster you’ll get to your goal.
Reason #4: You’re Hanging Out with the Wrong Crowd (and reinforcing the wrong habits)
What do your friends do for fun? Occasionally having a beer with some friends is one thing, but getting hammered a few nights a week, sleeping in until noon, and missing the first three meals of the day will definitely crush any chance you have at building a respectable physique. The crowd you hang out with will impact what you do and who you become in a major way, so make sure you choose wisely. Having peers with similar interests and goals will propel you toward your own goals much faster. Weed out the people (and activities) that hold you back from being your best. The sooner, the better.
Reason #5: You Compare Yourself to Others (in a non-constructive way)
It’s human nature to make comparisons, but they’ll get the best of you if you don’t watch yourself. Comparisons are good when they make you step out of your comfort zone and step up your game. Comparisons are not good when they make you feel inadequate, limited, or like you’ll never reach your goals. Toss the rationalizations if you want to make real changes. It’s important to remember that successful people had to bust ass for a long time to get where they are. They had to suffer innumerable trials and setbacks in the process. It’s easy to just focus on their successes, what we see right here, right now, but that’s never the whole story. Make sure you’re using comparisons to leverage your success, rather than hinder it.

Wednesday 11.26.14


Hope everyone has a great Thanksgiving holiday. Please remember tomorrow Thanksgiving (Thursday 26th) The gym will be closed please enjoy something Paleo. Friday 27th we will have one class at 9:00AM and open gym 10:00-11:00AM.

Snatch High-Pull
3x3 @ 75%,
2x3@80% (of snatch)
AMRAP 10min
Pull ups
Ladder 2/2,4/4,6/6, and so on until you hit the 10min mark
TABATA- Handstand Hold (SUB DB OH Holds)

Tuesday 11.25.14


Gift Certificates
As the Holidays are approaching, don’t forget we offer gift certificates and personal training packages. They make great gifts for your friends and family. Email us at for details.

3-Position Sq. Clean
(above knee, below knee, floor)
+ Jerk
- 60%, 65%, 70%, 75%, 80%, max
DB DL (L2 75/55, L1 65/45)
Under Overs
*Under Overs set to 24