July 29th, 2014


The Nutrition

Ok, here’s the deal.  We believe nutrition is more important than exercise when it comes to changing body composition and overall health. Like I said before, I believe our gym can offer you everything you need to improve your health and wellness including nutritional resources. It is your responsibility to take advantage of it.

In terms of food. We are proponents of Real Food. For the most part this is food that you get off of a plant or kill, and is raised in the most natural way possible. There are a few grey areas, namely dairy and grains. Here’s what we offer in terms of helping you get your nutrition dialed it…

The Nutrition 101 class… In this class I go over the basics of Real Food nutrition so you will have a baseline understanding of where to start based on your goals. Nutritional accountability…I will personally work with you after a Nutrition 101 class to monitor your food intake for those who will make the commitment to checking in with me and doing what I ask of them. Products/food/supplements. Everything in our gym is something I believe in. You won’t find “cool” sports drinks in small cans that make you think you are fit. You won’t find supplements with lots of colors and fillers. You won’t find quick fix marketing schemes that will suck your money and put it in our pockets. We really believe in everything we carry. When we find a product that is FAR superior to anything else out there we put it in the gym for the best price around. We do this so you don’t have to think. Just get what you need.  There is a reason for everything we have. If you have questions just ask.

It is time to get serious about nutrition people. We have too many people who do great on their food for a “paleo” challenge and then have too much “fun” all summer and ruin their health. This should not be. Find what works and stick with it only to waiver the slightest bit here and there on special occasions. This is your life we are toying with. Yo-yoing up and down with your weight or back and forth with the quality of food you eat is currently making your cells more susceptible to disease. We don’t want that for you. Use the resources we offer. Can’t wait to help you! If once all the resources we offer have been exhausted and you still don’t have success we encourage you to dig a bit deeper to explore underlying issues that could be holding you back. Dr. Matt is a great resource for that!

A. Snatch 4×3 at 75% 1RM

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B. As many rounds as possible in 12 minutes of:

9 Burpees

7 Power Snatches (95/65)

5 Overhead Squats (95/65)

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October 14th, 2013

RingExtensionSotsDemoA. 4 rounds not for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

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Move well on Part A. Consider it skill work and a warm up.

WOD Demo video [wmv] [mov]

B. Every other minute on the minute for 14 minutes complete 1 Front squat.

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