September 28 2015


September 28 2015

I thought that today would be the perfect time to tell everyone that I have a disorder. It is called perfectionism. It has plagued my existence for at least the last 7 years of my life. This disorder causes me to feel like I am not good enough and that I will never learn enough to help all of the people that I want to help. This disorder is also  the reason that we have been successful at DGA(or so I have been told). So, without further a due I introduce to you one of our newest coaches, who also has the same disorder…..Mr. Stanley Soles


Stanley Bio

I am certified through the National Strength and Conditioning Association (NSCA) with a Certified Strength and Conditioning Specialist (CSCS). I really enjoy being able to have an impact on how someone moves and feels , and how it directly improves their performance while at the same time reducing injuries. I am a student of the fitness game. I spend a lot of time learning and trying to find new information that improves my clients level of fitness, as well as mine. When I’m not coaching, I can usually be found working out at the gym, spending time with family (including my 2 dogs, Dreamy & Oakley), or watching sports.

Stanley will be taking over all of the initial assessments and movement screens. We will be asking some of you to go through the assessment as well, so that we can provide a better fitness to our community.


I read this today and thought that it complimented tonights post well….

“Picking the right partners is crucial to taking our lives to the next level. But we can pick the right partners only if we know what matters to us. Having the right partners allows us gain momentum and realize our vision. When you are already achieving at a highly effective level, you don’t get a great increase by improving yourself because you can grow only a certain amount. Instead, you gain it by partnering or connecting with other capable people who bring something different to the table.” John C Maxwell






A. Back Squat 10-12 x 5 @ 31×1 rest as needed no more than 3 min
4 sets
8 DL(pronated grip) 155/105
2-3 strict pullup
30 DU
3 sets
1 sled (18-20 sec of work)
10 Russian KBS
no rest



A. Snatch- 40%x3,50%x3,60%x3, 75%3×2 (3 sets of 2 reps), 80%x2, 85% x 2 sets of 1 rep
B. Back Squat 10RM
C. -5% of B for 10 reps
D. -10% of B for 10 reps
Remember complete rest is optimal. Take your time. If you are looking for changes in body comp 2-3 min rest is sufficient.
4 rounds for time
10 Thruster 115/75
300m row
**Masters males sub clean for snatch