Blog

By: Derek Wellock I would like to take this opportunity to discuss personal gym equipment. I have been asked and seen interesting use of gym equipment over the years but especially over the last couple months. Personal gym equipment is gear the regular gym goer should have. These items are as follows: Socks, underwear, clothing, sports bras, shoes, ect. These are clothing items which are personal to each individual. I know many of you will laugh at this but it is crazy how often people ask to barrow these items. Basically if you can sweat in it and it cannot easily be wiped down and cleaned then it is a personal item that you should own. Gray area gear. This is personal and gym supplied gear. Jump rope, weight vest, and weight belt. The reason this is grey area gear because most don’t know how to use it or have...Read more

When we go to the gym our goal should be to leave better than when we walked in. I know that is hard to do, especially every day, but the closer that we get to doing that the better we will be. One major thing that we can work on is full range of motion. Here is how that applies to coming to class. The most important thing if you notice that you are not completing a full range movement is to check to see where your flexibility is at. If you are stiff in that movement, what are you doing to fix it? There are plenty of trainers that can help you with this, but we can’t make you do it, I mean we could try, but that might be a little awkward for both of us. Do yourself a favor and don’t get complacent with your abilities. If...Read more

Group Class Workout   Warm Up: 30/25 Cal GO Hard, get warm! 2Rds: 10 OH plate lunges, 20 banded GM, 20 hollow rocks Finish with: 1 Min Banded Hip Capsule, 20 PVC PT   Strength: Find 1RM Front Squat 14 Minutes Focus: Maintain tightness throughout body Lean: 5×3 (Rising)   Metcon:   Welded   For Time: 200m Run 25 Power Snatches 75/55 200m Run 25 Power Snatches 95/65 200m Run   Scale: Power Cleans   Welded Lean   21 Min Alt. EMOM Min 1 – 5 Burpees Min 2 – 10 Cals on Bike Min 3 – 15 DB Push Press 30/20 Adv: 7 Burpees 12 Cal on Bike 17 DB Push Press   Mobility Of the Day:  Couch Stretch (pg.331) 2-3 Minutes each side. DO it! Your body will thank you. Improves: Squat Position, Hip Pain, Low back PainRead more

By: Jacob Wellock We all probably ask ourselves every now and then, “Why aren’t my ankles getting better?” “Why do my knees hurt?” “My shoulders are still stiff.” Well ask yourself this question, are you REALLY doing the mobility? I think what people are missing is that they really aren’t putting in quality mobility. All too often do I see people do some banded stretching or static holds for about 30 seconds and then call it good and wonder why things are not getting better. I mean we did the workout right? So mobility really isn’t that important, only when something starts to hurt. Here are three things that you can do to get the most out of your mobility/flexibility. 1. Have a timer set and do that stretch for your ankles and hold it for two to three minutes each side. It is not the most comfortable thing ever...Read more

Group Class Workout   Warm Up: Trainer Choice   Accessory: 13 minutes 4 Rounds 20 banded good mornings (adv. 12 w/barbell) 20 perfect push ups (adv. plyo push ups) 8 (Clap or Clap behind back) Finish with 2 Minute Plank   MetCon: Welded: For Time: 30 toes to bar 30 wall balls (20#/14#) 30 deadlifts (185#/125#) 30 wall balls 30 toes to bar 30 wall balls   Welded Lean: 14 minute AMRAP 500 meter row 20 knee raises 20 kettlebell swings (53#/35#) 20 goblet squats (53#/35#)   Mobility Of the Day: Glute Smash (pg. 300) Improves: Lower back and hip pain, “knee out” positionRead more