March 28 2016


March 28 2016

As the Open has almost come to an end I wanted to highlight, at least in my opinion, some really cool moments. I also would like to discuss some topics that can and will make all of us better physically,emotionally, and spiritually.

Congratulations first and foremost to everyone that competed especially you first timers. I want to say a special thank you to all of our judges. Thank you for devoting your Fridays and some Mondays to seeing this thing through. A special thank you to  Denna Haddox and Amanda Tapley for their organization and following up and following through with the judges and the participants. This event was a huge success because of you two and I am already looking forward to next years Open.

I know that there were a lot of PR’s set. Everyone should be extremely proud of themselves for putting yourself into a vulnerable position where you are not exactly sure what the outcome is going to be. There is a lot personal growth that happens when you challenge yourself in this way. Hopefully that growth will also carry over into your professional careers and into your relationships.

Now some tips for all of our clients moving forward

1-All females need “more” upper body work. Due to the way your body is designed you are less developed in your upper body. Doing something like this at the end of workouts would be a good idea


3 sets
8-10 SA DB Bicep Curl
4-5 Supinated or pronated pullup w/band
8-10 Pushups w/ perfect form

This workout above can be done 2-3 days per week for 3- 4 weeks. Then test again to see if you are stronger…

2-Beginners can do any type of exercise and see improvements. So the better and stronger(more experience) you get the more precise and intelligent your workout design needs to be, the inverse is also true. High Intensity Exercise or Metcons are designed to challenge you metabolically. You can lose weight and fat and lose it fast. There are some down sides to this type of training. Most importantly it can create an environment where injury is more likely to occur. That is why we place such an emphasis on getting stronger and we will continue doing so moving forward.

3-Some people might actually need less exercise and create more discipline and better habits around eating good quality meals. I can’t stress this enough. This is far more important than the exercise component itself. If you need help with this or want to talk more about why its important please let me or one of our coaches know.

4-Having better mobility and being able to move better will create more efficiency and reduce your risk of injury. Everyone needs to make sure they can create a good front rack position to hold the barbell. If you are unable to do so please see one of our coaches. There are other mobility concerns…however for the next few weeks creating a better front rack position is going to be our priority.




EMOM for 15 min
1 min 7 Thruster 105/75
2 min 30 Hollow Rocks or 35 sec Hollow Hold
3 min 30 DU or sled push
5 sets AFAP
200m run
10 Burpee
rest 1 min



Deload/ Goal Setting/ Play
A. Back Squat 3 x 5 (3 sets of 5 reps) rest 3 min
B. Sled Push (light weight) x 3 complete rest b/n sets
4 sets
400m run @ 80%
rest 1:1