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Tuesday, January 29, 2013

February Bring a Friend Pain Clinic - Saturday 9am

What a better gift to give a friend than awesomeness?? Speaking of awesomeness here's a clip of Jared hitting 400 x 8 reps at the 6am class.

February's "bring a buddy" Pain Clinic is this Saturday at 10am. Last month's was a huge hit with about 50 folks packing the house. So if you've got a friend who has never been to the gym, bring them down at 845am and show them what you do for "fun".

Email if you're gonna bring a buddy so we can plan accordingly.

Also, if you already know you're ready to be awesome, our next beginners program is this Friday at 430pm. We'd love to have you, shoot me an email if you'd like to grab a slot!

Sunday, January 27, 2013

People Are Awesome..

People are awesome...but there's a common theme throughout the video: having the physical ability to do these tasks. No one can be awesome sitting on their couch.

Your body is a tool capable of incredible things. But you've got to train it, punish it, perfect it in order to be able of doing awesome things.

Granted, I'm not talking about the things in the video, I'm talking about your own version of awesomeness.

Losing 20 lbs

Quitting smoking

Being stronger at 40 than at 20

Running around with your kids..

Having energy, helping others, and doing it with a smile.

If you're ready of your own version of awesomeness, we're ready for you.

Our next intro program kicks off on Tuesday at 630pm. Email to grab a slot.

Additionally, this Saturday is February's  Bring a Friend Pain Clinic. If you've got a friend whose never been to the gym, have them come down this Saturday at 9am to show them what we're all about!

Thursday, January 17, 2013


Recently we've been implementing a lot of work with ergometers via the rower and airdyne. An ergometer simply measures work being other words EFFORT.

In a very cold, black and white way..the erg displays data/numbers on how hard you're going. It doesn't tell you "good job" or pat you on the back...just numbers displayed in the form of calories ticking by the screen. The faster you go...the harder you pedal or pull...the quicker the numbers tick away....the greater the reward. Just like in life...the more you put into it..the more you get out of it.

you've got to be willing to go there..
But to reap the results you have to willing to go the places that others dare not go. But it doesn't end there....


It's not enough to just do the work...not enough to understand that you'll experience the've got to delight and relish in the the pain. Don't be the one who is afraid to be sent to the front to serve on the front lines.

Control the internal dialogue...starve the fear wolf...get angry...and start to attack.


Sunday, January 13, 2013

Another Great Week!

Want to show a big shout out to Kyle. The above before/after photo shows his progress after 3-4 months. He quit smoking, kicked diet Dew, cleaned up his diet, and starting hitting up the gym hard. He is a quiet dude, doesn't say much..just busts his ass. Congrats brother, we are damn proud of you.

We had another great week in the books. We established our training maxes for backsquat and military press, got in a bitch of a birthday workout, and some other awesomeness in the process. We also kicked off the first of the "dawn patrol" with 6am workouts on Tuesday & Thursday. We had great crowds including 9 of you pyschos on Thursday. Keep up the attendance and we might just have to expand the 6am offerings.
Thursday's 6am crew
Remember every Tuesday will be lower body lift and Thursday will be upper body lift. At the end of the 6 week cycle we will switch up the exercises. So remember your training maxes you established. This week on Tuesday & Thursday we are hitting up 5X5 at 60% of your 1RM.
Week 2 - 4X4 at 70%
Week 3 - 5X3 at 80%
Week 4 - 3X2 at 90%
Week 5 - Test out for new maxes
We will then start over with new exercises. For those that have been religiously sticking to the 5/3/1 program on squats and deadlifts. My recommendation to you is to stick with it so you can continue that program over the course of the year(s). Only thing you'll need to do is simply switch out your lifts. For example if you're a regular 5/3/1 backsquatter on Sundays, for this mini-cycle do front squat instead of backsquat on Tuesdays. This way you can continue with your 5/3/1 program. If you have any questions, see a coach.

Finally here's a 30 second clip of pure pain face. It was my 30th 30 second interval on the airdyne. Damn thing eats my lunch every time..

Sunday, January 6, 2013

Thanks to All the New Faces!

Want to take a minute and give thanks to all the new faces we were fortunate enough to host this past Saturday. We broke an attendance record with close to 50 folks for the first ever "Share the Misery" Pain Clinic. Some of you may need to re-evaluate your friendships after being subject to burpees and airdynes for calories. But remember "pain is love". If you couldn't make it this time our next Bring a Friend Saturday will be Feburary 2nd.

If you came down and liked it we are running 3 beginners programs this week:
Monday - 630pm
Tuesday - 630pm
Thursday - 630pm

If you'd like to get in on the action email to get registered for a slot.

Don't forget the new morning schedule goes into effect this week. Evening classes remain the same.
Monday - 9am
Tuesday - 6am
Wednesday - 9am
Thursday - 6am
Friday - 9am

Looking forward to another awesome week!

Thursday, January 3, 2013

Lots of folks are starting the new year right!

Here are some changes we are making for 2013! Starting next week the new schedule goes into effect.

Monday -
9:00am - 10:00am - Strength & Conditioning
4:30 – Competitor Class (class designed for those who like competing in fitness events/competitions)
5:30pm – Strength & Conditioning
6:30pm – Strength & Conditioning

Tuesday -
6:00am - 7:00am - Strength & Conditioning
5:30pm – Strength & Conditioning
6:30pm – Strength & Conditioning

Wednesday -
9:00am - 10:00am - Strength & Conditioning
5:30pm – Strength & Conditioning
6:30pm – Strength & Conditioning

Thursday -
6:00am - 7:00am - Strength & Conditioning
5:30pm – Strength & Conditioning
6:30pm –Open Gym

Friday -
9:00am - 10:00am - Strength & Conditioning
5:30pm  - Strength & Conditioning

Saturday -
9:00am - 10:00am - PAIN CLINIC

Sunday – Open Gym (check the Facebook page to see the time each week)

*We anticipate adding back the 9am classes on Tues/Thurs in the Spring. If the demand grows we will add more 6am classes in the future. So now is the time to become a founding member of the dawn patrol!

*We have changed our Olympic lifting program. We are now offering that as an option during the main lift of the day 1-2 times a week. Also, don’t forget to use the open gym periods to work on your lift as well. For example, if the main lift for the day is front squat if you have completed an Olympic lifting intro course, you now have the option to work your squat cleans during the skill/lift portion. If you’re interested in learning the Olympic lifts, email to schedule your Olympic Lifting intro!

Secondly, starting January 7th we will incorporate the following 6 week strength cycle/template during the Tues/Thurs classes.

For the first cycle the lower body lift will be the back squat, and the upper body lift will be the strict military press. As we always do, after the lifting portion is complete we will end in a conditioning workout

Week 1 – work technique and establish 1RM. Some of you are comfortable enough to go for a true 1 rep max (1RM), some of you may not be. No problem, you can calculate your 1RM based on a 2/3/4/5 rep max. For example, if someone's 5RM on backsquat is 200lbs, their estimated 1RM is approximately 225. (Use this link for a 1RM calculator) So you would use 225 to base your numbers for the lifts.

Week 2 - 5 x 5 (5 sets of 5 reps) at 60% of 1RM. Using example above of a 225 max, the individual would do 5 x 5 at 135. (225 x .6 = 135)

Week 3 - 4 x 4 at 70% (e.g. 4 x 4 at 160)

Week 4 - 5 x 3 at 80% (e.g. 5 x 3 at 180)

Week 5 - 3 x 2 at 90% (e.g. 3 x 2 at 205)

Week 6 - Test out for new maxes

Week 7 - deload - no lifting

Week 8 - starts new cycle of different upper and lower body lifts

NOTES: This will require effort on your behalf. You will need to make a dedicated effort to be at the gym next Tuesday and Thursday to establish your numbers for the program. If you cannot make a Tues/Thurs class, get with a coach and make up your lifts during an open gym period.

You will also need to TRACK your numbers. You can use your phone, use wodstack, Facebook, whatever, USE SOMETHING. The following conversation should NEVER take place:

Coach: “Today is 4x4 at 70% of your max. Get your phone/calculator and set your bar up

Member: “I forgot my max.” or “I don’t know my numbers” or “I didn’t max” or my all time favorite “Hey, John/Jane how much are you lifting? I ‘ll just do that

If any of the above answers are given, our response will just simply be
 “GET ON THE AIRDYNE”.  Don’t be that guy...

We are going this route because we want a more dedicated system for strength training so you can see how much progress you’re making. Don’t worry the conditioning workouts won’t change; you’ll still get the same nasty variety of 3-30 minutes of the brutal master you so love.

Looking forward to a new year of awesomeness and getting the new classes and programming up and running!

Don’t forget this Saturday is “Share the Misery” Pain Clinic. Bring a friend for free! If you have someone that will be coming, show up at 845am and shoot  me an email ( so I can plan for a rough number of folks.

Tuesday, January 1, 2013

Misery Loves Company - Saturday January 5th

This Saturday 9am on January 5th we are introducing the "Misery Loves Company" Pain Clinics. The first Saturday of each month we will put on a free bring your friend Pain Clinic.

The workout will be free of charge for your friends who've never checked us out. It will be a great way to "bond" and for them to see what we're all about. So if you've got a friend or 3 that you've been talking to about joining the gym, there's no better way to show them than by suffering together. So if you've got someone wanting to check us out, come down at about 8:45am to sign the waiver and we'll get rolling.

Below is a glimpse into a typical Saturday Pain Clinic. Due to the new folks we will program pretty basic/simple movements and exercises. Note: simple does not mean easy (airdyne and rock holds anyone?)

Also, the first beginners program of the year kicks off tomorrow at 630pm. We have a slots available for those who want to start the new year right!

If you have any questions shoot me an email: