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“Paleo Pro Tips” By Mitch Gritts From my experience last year. 1) From an energy standpoint this Fri-Tue will likely be the most difficult. We’ve drastically cut carbs (some people more than others) and have burnt through our glycogen stores. During the metcon you might feel sluggish, or low energy in the afternoon. We normally replenish these glycogen stores easily with starchy carbs. Going strict paleo makes that difficult as the only allowable source is sweet potatoes/yams. A good way to fuel performance for a metcon is to eat some starchy carbs pre (1 hour prior) and post (as quickly as possible). Starchy carbs are higher in glycogen, your go to is yams/sweet potatoes. Fruit isn’t a great option because the main carbohydrate is fructose. The fructose to glycogen metabolic pathway isn’t as efficient as glucose to glycogen. Remember Lurong still recommends 150 grams carbohydrate for a 150 pound person....Read more

GROUP CLASS WORKOUT   Warm Up: Trainer Choice   Strength: 5×3 Back Squat @80% (Every 1:15) Metcon: Dynamic/Foundational  30 Sprint/30 Rest 9 Minutes 30/30 Bike for max cals 2 Minute Break 9 Minutes 30/30 Rower for max cals   Mobility: Pre – Posterior Chain Floss (pg. 351) Post – Super Friend Quad Smash (pg. 351)     SKILLS CLASS  Double Under Practice Overhead Lunge GHD Sit UpsRead more

Tomorrow we will be heading out at 12am for a business retreat to come up with new and better ways to best serve our favorite people, you!  The entire team will be gone this weekend to look back at 2014 and look forward to 2015.  As a reminder there will be no classes after the 11am class on Friday and all Saturday classes will be cancelled.  We hope that everyone has a great weekend and we will be back on Monday fresh and ready to bring you the best possible gym experience available!  See you soon!   GROUP CLASS WORKOUT   Warm Up: 2 Min machine 2 Rounds 15 PVC pass throughs, 10 OH Squats PVC,15 V-Ups   Strength: 50 Push Ups 4×20 Standing DB Upright Row (Every Minute) Found: 3×20 3×2 Minute Planks (1 Minute Break) Foundational: 3×80 sec plank 16 Minute Time Cap   Metcon: 30-20-15 Calories Alt...Read more

I will be the first one to tell you that sometimes there is not enough time in the day to get everything done!  Between work, family, the holidays and oh yes working out it seems like we all can be running at full speed daily.  Sometimes we need to be reminded to stop and smell the roses.  Well here is your reminder from your neighborhood mobility man, stop and cool down! Yes i am referring to dedicating enough time after a workout to make sure you are taking proper care of your beat up body!  Why is it so important to make sure you have a proper cool down?  Well for starters it will help you with your day after muscle soreness.  Ever got done working out and then had to leave quickly to get somewhere on time?  Did you find yourself abnormally stiff later on that night?  This is...Read more

GROUP CLASS WORKOUT    Warm Up: 1 min plank 3 Rounds 10 DB lunges, 15 air squats, 7 burpees   Strength: Find 2RM Back Squat (14 Minutes)   Metcon: Dynamic 15-12-9-6-3 Power Clean @135/95 HSPU 30 Double Unders after every set   Foundational 27-21-15-12-9 KB Swings 44/26 15-12-9-6-3 Box HSPU/Wall Climbs 90 Singles after each set Mobility: Pre – Hip Capsule (pg. 315) Post – Super Couch Mobilization     SKILLS CLASS  Overhead Lunge Toes To Bar Handstand Walks  Read more