So, where were you?

At 6:00 AM?

Great job 0600 crew. 

Andrew: Way to tough it out at the end!

  Go Julie!


Ring push ups...  


EDT WOD: 5 Reps every :15 seconds - 16 intervals per exercise - 80 total intervals.

Swing, Hang Power Clean, Push Up, Box Jump, and Push Press. - Very tough. 


Wizard’s First Rule…

Wizard's First Rule: "People are stupid; given proper motivation, almost anyone will believe almost anything. Because people are stupid, they will believe a lie because they want to believe it's true, or because they are afraid it might be true. People’s heads are full of knowledge, facts, and beliefs, and most of it is false, yet they think it all true. People are stupid; they can only rarely tell the difference between a lie and the truth, and yet they are confident they can, and so are all the easier to fool." Terry Goodkind

The video from our Thanksgiving WOD

Thanksgiving WOD

We have a tradition to hold workouts on holidays. The holiday WOD gets people together from different times slots into one larger workout. The workout tends to be pretty intense and the larger holiday classes raise the bar for intensity level. 

The holidays are sometimes stressful - people need a release and many times a hard workout can help.  Taking some time get a holiday started right with some training is popular in our community. 

Our community is fostered by mutual respect. People who train hard and endure much - earn the respect of their peers. 


 It is our pleasure to coach so many strong and motivated people. 

Thank you to all who participated today. Can't wait until tomorrow. 


Stepping Up

Going up in weight can be scary at times. There is some fear in going heavier, the pain, the concern about time and performance. Worry about making the lift, having good technique and making it through the work out are all things that flash through a person's mind when making the choice about how much weight to use. 

Big John took a big leap of faith today in the EDT WOD. The prescribed weight for swings was 24 kg - John took the 56kg. Yes - We like psycho big bells, and we swing them. The next trip to Rogue we will add some more. 

Okay - John is very strong, half way though the kettlebell intervals, he decided he was going to make it all the way through - He had placed a 24kg at handy distance - the WOD with the heavier bell. The made the decision that he started with this weight and he was going to finish with it. 


Ask yourself - when was the last time you really pushed the edge of the envelope? Do you regularly push the redline and push what your a capable of? The "prescribed" weight is usually only thought of as scaled down. Why not up? Why not push the edge? Let's see what you can do!

Gains in strength come at the price of lifting heavier objects. Gaining strength is one of the greatest goods we can do for people. Yes, everyone wants to be able to go one vacation and look good but one of the greatest benefits to the program is making people stronger. Strong people are harder to kill. In our world of reverse evolution, maybe it is a good idea to maintain some of our baser abilities. 

If your mechanics are sound and you have been consistent with your training, considering adding to prescribed loading. It does not have to be a huge increment, add some #2.5 plates to your bar. Go up one size in bell or ball. Challenge yourself - you might like the results. 

Being Consistent…


Being consistent is a key factor to success. It applies to anything people want to be good at. The more often you practice a skill, the more it becomes habit and over time, the benefits of accrue. Over the last 25 years of training and coaching, I have seen people succeed and fail based on how consistent their training was. The failings I have had have come from a break in consistency. If someone really wants to live a healthier, more fit life, it is imperative they be consistent in their training. 


When people join our training center, we often avoid the question about what kind of results they can expect. There are several reasons we skirt the issue, but the primary one is we would sound like a late night infomercial. (The key difference is that our claims are true) Second, it all depends on how consistent the client is. If someone cannot do some sort of work out 3-5 days per week, they are just treading water or not backsliding as fast. 


Find a way to work out a little every day. Training at a high intensity level is a key to results but you cannot always make it into the gym or sometimes your body just needs a rest. I did a talk for some nurses at the VA hospital a few days ago, the key factor I stressed was consistency. Imagine how hard it is to get off of a 12 hour shift of being on your feet, moving patients and eating on the run. It is exhausting. The last thing a person wants to do is go to the gym. (It is also the first thing they need) One of the recommendations I suggested was to do 10 full range of motion squat every half hour or so. It is a start to getting people to move better. 


Consistency requires discipline. It is hard to scratch out an hour and a half to go to the gym. (1 hour training and 15 minutes travel each way.) Getting to the gym for a structured and well balanced training program isn't always possible. People often have an all or nothing mentality. Nothing could be further than the truth. There is nothing wrong with doing an AMRAP of 10 minutes in your living room of only body weight exercises if you cannot seriously make time to get to the gym. Just have the discipline to do it. 

Some times, people just need a rest day. A rest day is simply a break in intensity. Rest does not necessarily mean laying on the couch and playing PS3 - though enjoyable. Rest day often means ACTIVE rest. Maybe a walk, yoga class or the evil elliptical machine at your other gym. 


Side note: You should have another gym membership. I recommend to people if they do three training sessions a week with us, they should be doing SOMETHING else two days. The key is to get 5 activity sessions where 2/3 are some level of high intensity work. Globogym memberships are CHEAP. Access to a facility is cheap, training expertise costs more. 


We have been using for our clients since for several months now. The clients who use it and keep records of their training are far more consistently then those who don't. Part of consistency is being able to track improvements, PRs and scores. If you are tracking your performance, seeing improvements is is easier to be consistent with your training. 


Train consistently, train intensely, eat right and rest properly if you want to be healthy.