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Sunday, October 27, 2013

WE'VE MOVED! 549 3rd St

After some very LONG days and hours the new place is up and running! Starting Monday at 430pm we have classes at the new place:

549 3rd St. Portsmouth, OH

In addition to the new facility we've got a revamped new website!

This will be the last post on this blog, so please bookmark and follow us there.

We want to send a very special thanks to everyone who participated in the last workout at the original gym and helped the move.

Also this Saturday is bring a friend day! From 9-10am you can bring a friend for a free workout in the new place. Immediately following we will hold an open house where you can check out the new space and see what all we'll have to offer. Let your friends know!

Sunday, October 13, 2013

New Gym Update

We are getting close! We just need to finish the bathrooms then move in and you guys will have 6000sq ft of CrossFit awesomeness. Since this summer a lot of people have been working HARD to bring this project to life and we are pumped to get up and going. There is going to be lots of bonuses and perks for you all.

SAVE THE DATE: We are looking at moving in on Saturday October 26th. We will have our last Pain Clinic at the old gym at 0900 and then go straight into moving/setting things up right after that. We will need as much help as possible to make it quick and painless. Bring a truck, bring a friend!

The week before the 26th the gym will be bare bones as we will be moving things out throughout the week. It will pretty much look like it used to when we first opened up over 3 years ago.

Below are some photos of the progress of the new digs:

It's gong to be great and we can't wait for the many memories to come.

Here is this week's prograaming. It's max out week, so you guys need to ingesting more quality calories this week to ensure you're primed and ready to go for the 1RM efforts. Don't forget to be getting quality sleep and recovery as well.

1RM Deadlift
15 OH Squat 95/65
Legion Run
15 Burpee Box Jumps
Stoplight Run
15 Weighted Lunges 95/65
Gate Sprint

Test Max Pull-ups
TGU-work up to heavy Turkish getup
5 rounds
10 OH Swings 53/35
10 KB Snatch (5 each arm)
10 Gob Squats
10 T2B
Cash Out-Row 500 meters or 50 cal airdyne

1RM Military Press
You go I go style, teams of 2
6 Gate Sprints (3 gate sprints per person)
5 Clean and Press 115/85
10 Push-ups
20 Rounds (10 rounds per person)

HSPU and Pistols(each leg)
30/30/30x4 stay at the same station
Mountain Climbers/Plank
Swings/Rack Hold
Flutter Kicks/Hold legs 6" off ground

Burpee Pull-ups
Back Squat 95/65
Push Press 95/65
Weighted Sit-ups
Lantern Run

Sunday, October 6, 2013

Importance of Recovery: SLEEP

One of the many takeaways from the Gym Jones seminar was the importance of recovery. We believe the three pillars to optimum health and fitness are:
2) Diet/Nutrition

We've got your exercise part covered. We offer the best general physical preparedness program. It works, we have several hours of data and results to prove it. Keep in mind though, that’s only 1 hour out of the day. The 23 other hours can really hinder the progress you just attained if you’re not paying attention to your recovery practices.

What you need to really understand is that you can only train to the level you can recover from. It's as simple as credit/debit system. The more physical stress you impose on your body (debts), the more recovery practices you need to conduct (credit).

We have done a good job of creating folks who love to train hard and train frequently. This is okay if you’re recovered properly. If you’re not you’re running a big risk of stagnant performance at best, injury at worst. Trust me I teach this lesson to myself over, over, and over again. Sometimes you have to listen to your body and not your ego.

If you're noticing a tweak, tightness, slight pain...lay It's not a matter of being tough, it's a matter of being healthy. I'd rather take 2 days off now, instead of being laid up for two weeks. It comes down to risk versus reward.

We will never instruct you to do high reps of box jumps with bounding up and down the box. We will preach to step down. We never program high rep barbell snatches in the workouts. The risk of injury is too high. However, if you're going to be doing competitions be prepared to do that stuff, you'll have to make that individual choice when it presents itself.

"Training is chess: think ahead. If taking big risk right now seems a great idea there's a rook or a knight waiting to cut you at the knees."
-Gym Jones

Be smart about your training. Do everything you can to be fully recovered, healed, and hungry to train. It's not a matter of quantity of's a matter of quality of your training. If you can make it to the gym 4 days a week, structure the rest of your days/hours around making those workouts the best you can be. You want to make sure you're rested, ready, and hungry to go for it on those days. In other words, you want to be fully recovered.

“Work + Rest = Training, Don't Do The Work If You Don't Have The Balls To Rest.”
-Gym Jones

If you’re eating like shit, sleeping like shit, and stressed to the max, how successful is your training program going to be?

Over the course of the next several weeks we plan to cover these recovery factors in detail:
1) Sleep
2) Diet/Nutrition
3) Stress

This post will focus on the importance of SLEEP:.

Get 8 hours of sleep a day. Period. If not, you are not operating at an optimum level. There is no argument to this. Not even the standard "I go just fine on 5-6 hours a night". No you don't. Compared to what? That's like saying I do fine working out while smoking a pack a day. Just because you can, doesn't mean you should or more importantly you are functioning at an optimal level.

You CAN get more sleep if you WANT it bad enough. You need to start thinking of getting enough sleep as the same as getting enough water. If I step foot in the gym having very little water intake, I know my workout and associated performance is going to be terrible. On the same token I can’t expect to be awesome on a habitual 4-5 hours sleep.

Like anything else that’s important you’ve got to make it a priority, same with sleep. Here are some tips to get more quality sleep.
1)      Sleep in a completely dark room. No lights, use black out curtains, tape over LED lights, etc.
2)      Shut shit down. Turn off the laptop/Ipad/Phone. No checking Facebook, twitter, etc. Get in bed and relax, read a book or watch the History channel. Establish a bed time routine, declutter the brain and get to bed early.
3)      Drink magnesium before bed. I started doing this and the quality of my sleep has dramatically improved. Check out this for why
4)      Click here for other great tips click HERE 

The majority of you are not getting enough sleep. You’re putting yourself at risk for a whole bunch of risk factors (disease, being fat, early death, looking like shit). Make sleep a priority and watch everything around you start to improve.