November 8, 2011

Standards, Progress and “No Rep”!

Our blog posts are usually reserved for cool stuff like reviewing the previous workouts, posting a few fun pics, and occasionally making announcements. This particular post is a different story, and I’m posting between workouts to get an important point across, something that I feel really needs to be addressed …

October 5, 2011

Burpee Suicides…need I say more?

Paul getting his workout in before he heads to Quantico. Were looking forward to seeing you as a USMC officer next year!

Well, probably it will need a little explanation. Originally, we planned a 1 K Row to start the workout, but class size and a dead erg or two …

October 3, 2011


Once again, Sunday morning puts the dedicated back in the squat racks, and onto the box. You may have noticed that we have narrowed the scope of our “Sunday offerings”, at least as far as main segment of class. This is by design. Focusing on the heavier, posterior chain dominant …

September 30, 2011

After a few running workouts, and some nasty hamstring work, Thursday was time to move the emphasis to the upper body. While its now cool to disparage the bench press, it is a great way to increase strength. Functionality critics always ask “when are you going to be
September 28, 2011

With all the running drills we’ve been working, Tuesday night was time to put it too the test. After a bit of jumprope, hamstring,hip and ankle mobility, it was time to hit the streets. The wet pavement and uphill finish definitely make this a tougher test than a
September 26, 2011

Even when we plan on taking the workout outdoors, we still manage to get in some time in the squat racks. Although the plan was to meet outside due to a church event in the gym, we were able to make use of the gym for
February 14, 2011

Great Mornings!

Squats ARE an awesome lift. Deadlifts ARE an awesome lift. However, sometimes, to become more awesome at these awesome lifts, we need help. (That’s a lot of awesomeness, I realize). Enter the Good Mornings.

Good Mornings are excellent for building powerful competence in the squat,as well as the
January 31, 2011

Sunday afforded us the time for another “Three Part” training session. While we have been hitting the heavy stuff hard, it needs to be balanced with some skill work. After the warmup, the focus was on ring rows. These are a great way for beginners to strengthen the upper back, …

December 6, 2010


When setting up in the low bar position, make sure that the upper back is held as tight as possible. Use this to stabilize the bar position, and to build a better “shelf” for the bar. Keep the wrists locked in flat, pressing