Fitness Blog

The latest news to keep your mind and body fit

Wednesday 1/15/20

Wednesday 1/15/20

Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

“Four Loko”
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

Masters/Int: 115/85

“The future belongs to those who prepare for it today.” – Malcolm X

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Tuesday 1/14/20

Tuesday 1/14/20

“Part Time”
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (75/50)
21/15 Calorie Bike/Row

Masters/Int: 45/30

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and be able to close 999 of them.

Are we trying to do too much? Sometimes less truly can be more.

Monday 1/13/20

Monday 1/13/20

Power Clean & Jerk
Build to a Heavy Single

“Air Fryer”
3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

Masters/Int: 95/65

“We are what we repeatedly do. Excellence then, is not an act, but a habit.” – Aristotle

One of the most challenging things we can do, is to reflect. To reflect, with brutal honesty.

This quote can be applied in many ways, but it’s most commonly applied to the physical acts of our days. Whether we show up to the gym at 5:30am to train. Whether we eat the proper food we brought to work with us, or order out for lunch.

What’s more challenging, is to look further inward. And reflect, with brutal honesty, on our thoughts. The way we think.

When we missed the lift, what were our immediate thoughts?
When we were cut off on the road by another car, what did we say to ourselves?
When the gossip arrived in the locker room, what did we first think?

If our thoughts become actions, this must be where we start.

Saturday 1/11/20

Saturday 1/11/20

“Bike Drop”
Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike/Row
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Bike/Row
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Bike/Row
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Bike/Row
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Bike/Row
15 Power Snatches (155/105)
15 Thrusters (155/105)

“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison

Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.

Upcoming classes and events…

=> Today! Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Friday 1/10/20

Friday 1/10/20

1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

Masters/Int: 245/175

“I’ll either find a way, or I’ll make one.” – Hannibal

Said by a man who got elephants to climb a mountain.

Angela Duckworth, a leading expert on the study of “grit”, defines it as follows:

“Passion and sustained persistence applied towards long-term achievement, with no particular concern for rewards or recognition along the way.”

If there is a single attribute that is the closest correlate to success, it may very well be grit.

Grit is very much in line with our definition of “mental toughness”. To give our unconditional best, regardless of the circumstances.

It’s doing the unsexy hard work… when no one’s watching.
It’s refusing to see a “failure” as “defeat”.
It’s refusing to believe that elephants can’t climb mountains… and then proving it.

We look to the past not to seek out what is possible. We look to the past to study ways that have worked before.

Upcoming classes and events…

=> Tomorrow Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Thursday 1/9/20

Thursday 1/9/20

Pausing Push Jerk
Build to Heavy Set of 2

On the 3:00 x 5 Rounds:
15 Kettlebell Swings (53/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

Upcoming classes and events…

=> Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Wednesday 1/8/20

Wednesday 1/8/20

“Airplane Mode”
2 Rounds:
2k Row
50 Wallballs (20/14)

“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgment. It’s being an sincere listener, present for the individual in relation… but not “diagnosis”. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What can make something better, is connection.

Upcoming classes and events…

=> Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Tuesday 1/7/20

Tuesday 1/7/20

Pausing Power Clean
Build to Heavy Set of 2

30 Double Unders
10 Power Cleans (135/95)
30 Double Unders
10 Lateral Barbell Burpees

Masters/Int: 95/65

“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and we moving so much better than when we started. The same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider that we’re better. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:
To not view progress as a means to an achievement.
And instead to view progress as the achievement.

Upcoming classes and events…

=> Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Monday 1/6/20

Monday 1/6/20

“Grim Reaper”
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

Thrusters (95/65)
Chest to Bar Pull-ups

Masters/Int: 75/55

“Death is one prophecy that hasn’t failed.” – Edmund Wilson

Have you ever been asked, “What would you do if you only had a week to live?”

Few things will snap us to attention like the thought of a terminal illness. The question leaves us considering how different our lives would be if we only had days to live.

But the morbid truth, is that we all have a terminal death sentence. It won’t be a matter of if, but when. Let’s not let a day go by, where we allow this thought to wash away to ignorance. We get one shot… let’s make it count.

Upcoming classes and events…

=> Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Sunday 1/5/20

Sunday 1/5/20

“Double Zero”
15/12 Calorie Bike/Row
30 Russian Kettlebell Swings (70/53)
60 Double Unders

Upcoming classes and events…

=> Saturday, January 11th  7-10(ish)am: FREE MOVEMENT SCREENINGS for all members by our own Dr. Kelsey Fink

Saturday 1/4/20

Saturday 1/4/20

“Quarter Pounder”
2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

Masters/Int: 40/25

“Rome was not built in a day.” – John Heywood

This is an old adage that speaks to the time it takes to build something great.

And it’s indeed an accurate statement, and a healthy outlook on mastering a skill or craft. However, the critical message is less about how great things take time, and more, about the importance of laying the next brick.

We can become consumed with the idea of “making it”. Finishing Rome. And in so, we don’t place the value in the next brick being laid. With one eye on the prize, we only have one eye for the journey.

The call to action is not to build our dreams today, but, to place down the next brick. Every day, for years, if it takes us so. But we won’t miss a day. Until, we have your empire.

Friday 1/3/20

Friday 1/3/20

Teams of 3
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

Masters/Int: 45/35

“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

What’s interesting about Einstein’s question, is that both answers are true.

We can choose a hostile universe.
Or we can choose a friendly one.
And our decision will echo through our lives, perpetuating itself over and over without the conscious even being aware of it.

In the hostile universe, we take the scarcity mindset. Where everything, is a threat. If someone is winning, I’m losing. For there’s only so much success to be had… it’s a fixed amount. From the moment we wake up in our bed, we’re on the defense. Instead of focusing on the reasons why we’ll succeed, we’re instead dwell on all the reasons we won’t.

In the friendly universe, we take the abundance mindset. If someone is winning, they are an inspiration. If they can do it, so can I. And there’s plenty of winning to go around. Instead of fighting for a bigger slice of the pie, let’s just get an even bigger pie.

We choose the lens we place over our eyes.
Change our perception, and we change our world.


Thursday 1/2/20

Thursday 1/2/20

Romanian Deadlift
Build to a Moderate Set of 6

“Cheaper by the Dozen”
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike/Row
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike/Row

Up By 3’s Until Finish

Masters/Int: 185/135


Upcoming classes and events…

=> New Years Holiday Hours:

    • Thursday 1/2/20: Resume normal hours

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