[vc_row][vc_column][vc_column_text]TGIF! We warm up with a light barbell or PVC in specific work/rest intervals. We hip hinge, we squat, we "jump"-ish, and we press overhead. We are SERIOUSLY warmed up after all of that. Fridays are conditioning days. Heart rates are a little higher and we're more out of breath...but...
Today is a strength day. Wednesday's is our day to get stronger! After a solid warm up, we are BOX SQUATTING today! We will stay in a front rack position and work on mobility in our front rack to keep torso erect and elbows up - always a challenge as...
[vc_row][vc_column][vc_single_image image="6434" img_size="large"][vc_column_text] Hot Topic! Well, at least WE think it is. Sarcopenia is age-related muscle loss. Quick background: We know we get weaker as we get older We know it's harder to build and maintain muscle for strength as we get older (but is it impossible?) We know the...
[vc_row][vc_column][vc_single_image image="6262" img_size="large" alignment="center"][vc_column_text]Ending the month of January with a solid Monday. What a great day to show off our Cleans! We started with a 4 minute PVC "D.T." barbell complex as the warm up. Then our typical starter for Monday included some heavy core work, traditional sit ups, and...
[vc_row][vc_column][vc_single_image image="6247" img_size="medium" add_caption="yes"][vc_column_text]We culminate the week with fun day of training! FINALLY, we're back on the squat racks! Hallelujah! Barbell back squats - music to our ears! After so many months of not sharing "anything", we're solid on our cleaning procedures and barbells and racks are again "a thing"....
[vc_row][vc_column][vc_single_image image="6269" img_size="medium" add_caption="yes"][vc_column_text]Today is strength day - we lift a little heavier (if we can, and feel up to it) and get a little stronger on Wednesdays. We start with some front squats with a heavy dumbbell in the front rack position, alternating with sit ups and variations. Next...
[vc_row][vc_column][vc_column_text]It's going to happen to you. You can't deny it. You're going to get older. Whether you're already and feeling it, or you're in your 20's or 30's and feeling invincible, it's going to happen! They say death and taxes are the two things in your life that are sure...
[vc_row][vc_column][vc_single_image image="6268" img_size="medium" add_caption="yes"][vc_column_text]Every Monday to brush the dust off we start with a more bodyweight biased programming. Always on a Monday we start with four rounds of four movements completed at the athletes own pace. Today we will work on bird dogs with a twist for core, some legit...
[vc_row][vc_column][vc_single_image image="6305" img_size="large"][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Mobility, flexibility, range of motion...all terms used in the fitness world, the medical world and in the mainstream. All buzz words that are attractive as blog post titles and also sought after abilities for those who lack them. Above you'll see Donna exhibiting a very nice front rack...
[vc_row][vc_column][vc_single_image image="6261" img_size="medium" add_caption="yes"][vc_column_text]Today is TESTING DAY Inasmuch as we do not agree with the mainstream of how to condition masters, grandmasters and great-grandmasters athletes, we do love to run our athletes through this barrage of testing just to prove how incredibly outside the norm they are! These are "standardized...