Local Marine Recruiter SSG Matt Rogers and PSKC are teaming up to host the tri-state region's future Marine recruits. PSKC will open its doors to put on a half day of physical training to prepare these young men and women to become warriors. And we couldn't be more excited about it!
SCHEDULE OF EVENTS:
0730-0830: Saturday Pain Clinic. Early riser special!
0830-0900: Volunteers for the USMC event arrive and get briefed on their assignments for the event
0900-1200: Training for the Marine recruits!
Thank you to the volunteers who are helping run this event. We greatly appreciate it! If you're not doing anything, feel free to stop by on Saturday morning and cheer these guys on. They will need all the help they can get!
See you crazies for the super early morning Pain Clinic at 0730!
PSKC is not cushy. There is no air conditioning, no climate control, no bullsh*t. When it's hot outside it's gonna be brutal when we're training. You have to be able to deal with the elements. Hell, last night we had to run while there was a fire going on making not so comfortable to breathe.
And if you guys start bitching about the heat, I'll kindly remind you of January/February. When we had to put a heater on the kettlebells to defrost them.
Through grueling physical stress we teach you to deal with the elements. It's equal parts making you physically tough and more importantly making you mentally tough. Case in point, I watched Les Norris fight through a workout that took her 27 minutes because she refused to substitute knees to elbows for toes to bar. That's toughness in action.
So what is the mystical ninja trick that automatically make you the next John Wayne/Rambo/Chuck Norris hybrid? There ain't one..it's called embracing the suck, it's called fighting through. And you gotta do it on a routine basis. But there is something that might help you...your favorite four letter word....that's right science says you swearing will help you deal with pain tolerance.
cussing while knocking out 50 toes to bar is totally acceptable and even encouraged
As I'm doing my daily reading I happen to come across a post about the pyschological component of training and developing mental toughness (click HERE). The post mentions studies have shown that "swearing and music actually improve pain tolerance". Immediately, I said sh*t yeah! Finely, for once, science is on my side. So I decided to investigate (via my good friend the Google) these studies...
Up pops a Time magazine article citing a British study..click HERE:
"When we swear, we increase our threshold for pain, meaning we can bear it longer and don't feel it as much. Stephens is not sure why this happens, only that for some reason, "swearing appears to increase our pain tolerance."
"GO TO HELL" now there's science backing up Mo
It also goes to further explain that swearing is a very primal response, etc..
And I think you guys know, if you're around me enough, I tend to spice up my Southern Ohio vernacular with choice 4 letters words. For this, I make no apologies. To steal a bit from Bill Cosby, growing up I thought my first name was "damnit" and my sister's name was "sonofabitch!" Just kidding dad, but old man Lou was a 5th degree blackbelt in swear words, and I inherited it early on. Let's just say my time in Iraq didn't help the situation much either.
whatever Shep said I can guarantee you it wasn't Mother Trucker
So be warned, when you come to PSKC you will witness lots of amazing people doing amazing things. They will get loud, get excited, they will cheer you on...and we will cuss, this ain't Sesame Street. People here are pushing themselves to the far extremes of their abilities and in that process the primal urge to lay out profanity will take hold. Please don't take offense....after all it is science :)
Also the music isn't edited either, it's raw and aggressive and odds are you'll hear some bad words. I'm not using this as an excuse to machine gun out profanity, but some well timed 4 letter jewels are justified.
I will say this I do TRY and watch my mouth when the rugrats are around...but I'm not always perfect.
If you don't mind a few curse words, and you don't mind being around awesome people, then come down and check us out. We've got another great intro lined up for Wednesday at 5pm. Come join the most hard working and fun loving people in Portsmouth. It might just change your life...
See you sonsofbitches on Wednesday, and come ready to bust your ass!
the official PSKC good luck charm...his name is Mapache and you pay your respects
The end of another great week. Over the weekend some of the crew went up to Columbus to volunteer and/or judge at the Reebok Crossfit Central East Regionals. It was an awesome event filled with some amazing athletes.
Also, we tested out the new time for the weekly Saturday Pain Clinic workout. Everyone seems to like the earlier 9am time, so we will be sure to keep it at that time slot from now on out.
On Thursday, we went old school and hit up a classic Training Room inspired kettlebell/bodyweight circuit accuratey named the circuit of sweat. It had been awhile since we had done one, and now that the weather warm it's time to do them more often.
Hope you guys had a great weekend with friends and family. Some of us (myself included) ate like crap over the weekend. Have fun fear, we have just the cure on Monday. See you guys at the 6 or 7!
Feel free to print that photo off and use it as inspiration/motivation whenever times get dark!
It always get dark on the Lane of Pain...check out Wednesday's finisher;
Here's the deal for this weekend. All the coaches are either judging or volunteering at the Crossfit Regional Games up in Columbus this weekend so we need to switch some things around. If you guys need something to do I highly suggest you go watch these monsters compete. Details can be found HERE:
Friday: Mo's (aka Cyborg) morning class is cancelled
Saturday: Pain Clinic has been moved earlier to 9am. This will be the standard time from now on out. Why has the time been moved? Because you guys wanted it that way! This is a perfect example of listening to the members. We are here for you guys and always take what you tell us in the deepest consideration. The best things we've done at the gym has been you all's ideas, so please keep them coming.
A couple of things I need from you all. You can leave a comment here or hit us up on our Facebook page HERE
1) Paleo Kits. You guys crushed that first order! I'd like to keep a continous stock, so far I can tell the Krunch Bars are like Paleo crack. What else do you guys want?
2) Tough Mudder: Everyone had a great time at the Warrior Dash. But is there something more extreme, challenging, and possibly funner? How about if you combined 3-4 Warrior Dashes into one 10-12 mile extreme adventure obstacle course...enter the Tough Mudder!
We will do this as a team. So here's what I need from you all. Which location do you want to do? Each location has its pros and cons. Just need to get a majority vote on this by those who are interested by next week. So we can registered and reserve our slots. The event isn't until late October or early November (yes the water will be freezing cold!). So take your pick between Virginia and Indiana and let me know!
Back at it! Monday we started off the workout with a task based triplet focusing on strength and skill.
3 X Heavy Barbell or double thrusters
2 X Rope Climbs
5 X Strict Knees 2 Elbow or Toes 2 Bar
We ended with the 15:15 protocol (15 seconds of work / 15 seconds of rest) on two stations. Each station lasted 7 minutes.
1. Pushups and Ring Rows
2. Swings and Slamball
Today we kicked off spending some time working on gymnastic skill development by working on kipping pullups and handstand/handstand pushups. These movements are complex and require bodyweight mastery throughout multiple planes. Pound for pound gymnasts are some of the most freakishly strong people out there.
After the skill development is was time for the nasty, it's name was ""Meritorious" and it came from Gym Jones
30 X Handstand Pushups (or KB Press each arm)
40 X Pullups
50 X Swings
60 X Swings
70 X Burpees
C-Glock on summer break after the workout
The summer morning classes with Mo aka the Cyborg are getting packed! We had 13 folks there this morning. Make sure you check them out if you get a chance. 9am on Tuesdays and Fridays. We also have Ann Marie's Running Clinic on Wednesdays at 9am as well. So that gives you 3 morning options throughout the weekdays.
The past month we've been having record attendance at classes and the intros. The sole reason for this success is you guys! I cannot thank you guys enough...we are retooling the way we work our referral system to make sure we take care of the people who have monthly memberships. If you pay as you go, the referral system is pretty simple. For each person that comes to the intro, you get a free workout. What we're thinking about doing for the monthly folks, is when you refer X number of people you will get either some free Paleo Kits or some sweet PSKC swag. So just make sure you are keeping track of the people you refer!
Speaking of which...PSKC intro is tomorrow at 5pm. We always love to see more pain faces! Still on the fence trying to figure if it's for you or not? Here's what Chris had to say after today's workout..
"Thank you all for the extra motivation! I needed it. No other gym like it in the world! You guys are awesome!"
PSKC took full advantage the first time the Warrior Dash came to Ohio! About 25 people from the gym made the trip over to Hocking Hills for some muddy goodness. Throw some hill running, fire, obstacle courses, mud, beer, and turkey legs and it's a match made in heaven.
Such a great weekend...yes it was the race/obstacle course and the overall atmosphere that made it such a cool thing, but what truly made it great was the people. A gym is only a building filled with weights and workout equipment...what makes us different than any other gym in Portsmouth, Ohio is the amazing people group of people who are the members.
More than just "members" of a gym, these people are friends. Months ago, lots of these people didn't know one another and know they are fast becoming great friends. That is the best part about the gym..it attracts the most hard working yet fun loving people in Portsmouth. People who love to live life...
the chick in the middle has the best legs
In addition to the Dash, we all set up shop at cabin afterwards for some grilling, cornhole, and most importantly laughs..
You guys are awesome...membership is increasing and the word continues to spread about what the crazy people are doing inside an old brick warehouse. From buddy carry 5Ks, to the Gauntlet, and now the Warrior Dash..you guys are making this one helluva summer! We will ready to throwdown on Monday..see you guys there at the 6 or 7 class!
Another great week of training was had at PSKC. Details about the Warrior Dash at the bottom of the pasge...
Tons of new faces at the intro, more classes added to the schedule, and great training all around. It all started with Murph on Monday, then Tuesday we worked on Turkish Get up and hit up a nasty combo of Snatches and Wall Ball (5 rounds of 15 reps each)...
Wednesday was a jam packed intro followed up by a 30 person class... we worked heavy push presses and rows, then ended with a nasty finisher of push presses and overhead lockouts and flutter kicks and holds..
Today was all about team relays. Thanks to my boy Henry at Crossfit Legion, we did a 1/2 mile Indian Run with a med ball, then relays of:
Thread the Needle with the Med Ball
Bear Crawls and Hurdles
Butchers
Burpee Wars
Med Ball thread the needle
Straight pain facing..
Okay, a couple of annoucnements:
Paleo Kits are in stock! Come to the gym and get them quick. Initial feedback has been awesome and I'm glad I ordered extras. First come first serve, before I make another order
WARRIOR DASH THIS WEEKEND. PSKC is gonna be thick as thieves at this week. A couple of us went in and got an amazing cabin in Hocking Hills. We'd love for you guys to come and hang out with us. Please feel free to stay at the cabin on Saturday night, it sleeps 18!
Official PSKC Warrior Dash compound!
All the details/directions to the cabin can be found HERE
Due to the Warrior Dash, Saturday's Pain Clinic is cancelled. However, don't forget we now offer a class Friday morning at 9am. Hope to see you guys this weekend. Don't forget to wear your costume!!
