Blog

By: Arthur Anderson Macronutrients (Proteins, Fats and Carbohydrates) have been the discussion of every diet plan in the last several years including the Zone, Mediterranean, Paleo, Primal, Keto diets the list goes on and on.  Tracking and controlling macros is a challenge but not impossible.  But what we are not discussing is our Micronutrient intake. Micronutrients are comprised of vitamins and minerals that are required in small quantities to regulate metabolism and our general well being.  But tracking the intake of the 30+ known micronutrients (listed below) would be a daunting task at best.  While taking a multivitamin pill can help fill the voids in your diet it should not be the excuse for a crappy diet.  There is still very little understanding about the importance of how vitamins and minerals are delivered and processed by the body in whole food versus pill. It comes down to eating smart, vary your...Read more

10 Ways to Have a Better Conversation (My reflection on a TED talk) By: Sierra Wright I recently listened to a TED talk that I was required to do for school and with all of the ones I had listened to, I found that this one hit home for me. So I felt it was appropriate to share with you all that I got out of it. There is no reason to learn how to show you’re paying attention if you are, in fact, paying attention. Don’t Multi-Task – Be in that moment, don’t be half in it and don’t don’t be half out. Don’t Pontificate – If you wanted to state your opinion without any opportunity for response or argument or pushback or growth, write a blog (no pun intended). Use Open Ended Questions – Take a cue from journalists, start your questions with who, what, when, why or how. If you put...Read more

Coach Jacob’s programming walk through for this upcoming week can be found by clicking on this link. Group Class Workout Warm Up: 2 rounds: 15/12 calories on a machine, 15 goblet squats, 15 push-ups Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings Squat Clean Progression   Strength: (every 1:40) Welded: 7×2 squat cleans (drop, reset and work up to a 2 rep max) Welded Lean: 7x2 power cleans + 2 front squats (technique work)   MetCon: Welded: 12 minute AMRAP 4 power cleans (135#/95#) 4 box jumps (24″/20″) *increase by 1 rep every round (5, 5, 6, 6, 7, 7…)   Welded Lean: 12 minute AMRAP 10 ring rows 15 calorie bike 20 wall balls (20#/14#)   Mobility of the Day: Do yoga or ROMWODRead more

As most of us know by now, a proper warm up that includes mobility can be the difference between feeling good on those 4 rep back squats or feeling like you are getting crushed!  To help facilitate your warm up we are now offering pre-mobility before class begins.  The pre-mobility will always be on the board or on the blog and will be focused to help you prepare for the strength portion of the workout. These pre-mobility exercises are mean to effectively prepare you for the upcoming strength by helping free up areas of restriction directed towards the movement at hand.   You are welcome to work on areas of restriction and we highly encourage everyone to try and show up 15 to 20 mins early to work on your mobility. By freeing up your areas of restriction you will notice not only an increase in performance but you will...Read more

Do you know what Welded is?  Could you explain it to your friends and family?  Check out this video that does a great job explaining what Welded is, so that the next time someone asks how you are becoming so fit you can explain yourself!  http://youtu.be/LXxMa3pTSDE    GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×4 Front Squat @75% Every 90 secs   Metcon: Dynamic: 3 Rounds 4 Minute AMRAP 8 DB Snatch 8 Step Ups 20 Singles Rest 1 Minute   Foundational: 3 Rounds 4 Minute AMRAP 8 Total DB Snatch @65/35 8 Box Jumps 24/20 20 Double Unders Rest 1 Minute Between Rounds   Mobility: Pre – Couch Mobilization (pg. 331) Post – Super Friend Calf Smash w/ roller     SKILLS CLASS Toes To Bars Wall Balls Double Unders  Read more