Announcements: 

  • Closed November 28th/29th for Thanksgiving! 
  • Normal Class Schedule will resume November 30th (8am/9am/10am). 
  • Holiday Party – December 7th @ Belcampo! Starts @ 7pm!

I hope everyone enjoys their Thanksgiving. Here is actual footage of me hunting my first turkey when I was a kid. Enjoy!

 


Tuesday 

4 Rounds on the 5:00
In 2:30 complete:
200m Sprint
12 DB Bench Press (50/35)
and, in time remaining: max effort Push-ups

Wednesday 

AMCAL 30
with a trio
Accumulate as many Cal as possible

Bike/Row/Ski (for cals)
Static hold
Step up/Renegade Rows

Truthfully…this is coach Jamie Silber hijacking coach Nick’s Blog Post!!

Why….? Because my post is about running and Coach Nick likes running as much as I like sand paper underwear!

That said :-), you may have noticed there’s been more Running in this current training cycle.  As one of our simple seven movement patterns, running and lunging are foundational for so many things we do in everyday life….like running and lunging. 

However, this Blog is simply a call to action!  The Run Classes have been going strong:

Thursdays: 7:00AM on the Bluffs – Run technique and interval work.

Sundays: 8:00AM at Westridge Trail Head – Endurance and mental toughness.

Whether you attend the run classes or have been showing up at the Gym, we would love for you to join us at our Target Event: The Santa Monica / Venice Christmas 5K & 10K on December 7th 

REGISTER NOW!

For some, it will be a competition, testing for a new PR and it can also be a FUN RUN with your gym mates!


WEDNESDAY _ PRACTICE

A) Front Squats 5×2 @ 95%

B) “AMRAP on AMRAP”

Amrap 3

10 Ground to Over Shoulder with Dball 200m run

Rest 1 min

Amrap 3

10 Front Squats with Dball (front rack carry) 200m row

Rest 1 min

Amrap 3 10 Ground to Over Shoulder with Dball 200m run


THURSDAY_PRACTICE

EMOM 8:
6 Power Snatch*

EMOM 8:
5-10 Bar Dips

AM-Miles-AP 8:
Assault Bike

Tuesday’s Workout – Competition

For Time:
1 Mile Run
20 Power Cleans (185/125)
30 Strict HSPU
40 Cal AB

Wednesday’s Workout – Practice 

For Quality:
30 (2 count) Plank Taps w/Downdog Push Back
30 Pull ups
30 Power snatch
800m Run
20 Push Up
20 Chest to bar
20 OHS
400m Run
10 HSPU
10 Bar muscle up/ jumping BMU
10 Snatch
200m Run


 

 

By now you’ve heard us coaches talk about ‘Movement and Work Capacity’ multiple times, but are you really paying attention? You should be!

If you’re looking to improve your overall quality of life or fitness level, then you really should learn what it means to have superb movement capacity.

Movement capacity refers to human movement, i.e., the Simple 7

  1. Squat 
  2. Hinge 
  3. Push 
  4. Pull 
  5. Flex/Extend 
  6. Twist/Rotate 
  7. Run 

Stretching Work Out GIF - Find & Share on GIPHY

As humans, we want to be as balanced as possible in the Simple 7 in order to express our full potential. If we lack range of motion (MOBILITY), our work capacity will be limited. 

Don’t be alarmed, as you can improve your movement capacity and mobility every single time you walk into the gym! SHOW UP AND DO THE DAMN THING!!

But here’s the point I’m really trying to make…SCALE TO YOUR MOVEMENT CAPACITY!! The reason being, “workouts are scaled to preserve the intended stimuli despite athlete limitations such as experience, injury, illness or range of motion. A properly scaled workout safely maximizes relative intensity (load, speed, range of motion) to continue developing increased work capacity despite limitations. A long-term goal of scaling is creating the ability to perform workouts “as prescribed.”

What you just read was, you must have PATIENCE young grass hopper. Oh, and ASK A COACH for help! Use your words. We’re all here to help you become the best version of yourself. 

IMPROVING YOUR MOVEMENT CAPACITY WILL IMPROVE YOUR WORK CAPACITY!

Best Gif What GIF - Find & Share on GIPHY

 

 

 

 

 

 

Tuesday – Mental Toughness

PARTNER TOUGH
12 Min Sled Push AMMAP (one partner working; other holding Ironman)

(1 min Transition)

12 Min Max Meters Weighted Carry (two different weights–front rack/farmers; one carrying at a time

Wednesday – Practice

A) Progessive Power Snatch E2MO2M 10
4 Power Snatch + 1 Squat Snatch @ Open Bar
@ 50%
@ 60%
@ 70%
@ 80%

B) In 12mins:
1K Row
then, AMRAP:
8 DB Thrusters
8 Pull-Ups

What does it mean when you hear someone talking about their ‘strength ratios?’ It means that they’re interested in being a BAD A$$ MOFO or they simply want to know their ideal strength levels between lifts. Either way, this is important in keeping your body healthyand reducing the risk of injury. Let me explain. 

Popularized by Charles Poliquin, ideal strength ratios are presented as the following:

Reference List: Back Squat

Bench Press: 75% of Back Squat
(Powerlifting) Deadlift: 120% of Back Squat
Strict Press: 45% of Back Squat 

To be clear, I would recommend referring to either your 3RM or 5RM, as your 1RM can vary by quite a bit from day to day. With that said, I’m going to go against my own word and use an 1RM (for this example), from an athlete I know quite well. This athlete has tested the above multiple times and has sufficient amount of data to feel confident in using their 1RM. Thus, being able to compare ideal strength ratios between lifts. 

Reference List: Back Squat – Current 1RM 270 pounds

                       Ideal                                                    Current 1RM                       
Bench Press:  75% of Back Squat                         150 pounds (55% of Back Squat)
(Powerlifting) Deadlift: 120% of Back Squat       330 pounds (122% of Back Squat)
Strict Press: 45% of Back Squat                            100 pounds (37% of Back Squat)

As you can see, this athlete is balanced between their squat and deadlift. Another way to look at it is, this athlete is balanced between their quads & hips/lower back. If this athlete’s deadlift was, let’s say, 270 pounds, then I would have this athlete work on strengthening their hips/lower back to prevent injury down the road. 

Real quick, CONTEXT, this athlete isn’t a ‘powerlifter.’ Their primary exercise is CrossFit. Also, this athlete is a female where most of the time, upper body strength is a primary weakness and needs work. I’m NOT saying females aren’t strong, so back on up!! But, as you can see, her Bench Press and Strict Press could use some work.

 

Every athlete is different! Your training age, consistency, and even your levers can play a huge role in your percentages. Lifting is a process, that takes time, but is completely worth it. 

 

Learn what your strength ratios are and become a BAD A$$ MOFO! Your body will thank you!! 

 

 


 

Tuesday’s Workout – Practice

POWER & SPEED!

A) EMOM 12:
1 Power Clean + 2 Hang Power Cleans + 2 Jerks

B) 15*12*9*
DB Snatches
HSPU
200m run*

Wednesday’s Workout – Practice

A) Russian Dips 3 x 8

B) AMRAP 8
16 Push Press
16 Pistols
–Rest 2–
AMRAP 8
6 Box Jumps
12 Burpees

 

Here’s something helpful for your “Nutrition Game!” from Precision Nutrition. 

  1. Perform regular assessments: Record what you’re eating and how you’re feeling afterwards.
  2. Develop awareness building practices: Be mindful when eating and eventually learn to stop when feeling 80% full.
  3. Record your observations: Write down what you’re eating and see if there are any patterns or themes.
  4. Use reflective journaling: Be critical of your decision making when it comes to eating and exercise. What’s working and/or what’s not working.

If you found this to be helpful, check out http://precision nutrition

 

Tuesday – Competition

For time: (As a team of 3)
18 Rope Climbs
18,000 Pounds DL
Run 4,000m

Wednesday – Competition

Remember, THE TRUTH!?!?
“The Truth”
2 Rounds on the 5:00 In 90 seconds complete:
20/16 Cals Assault Bike  
Sled Push for MAX METERS
Score = Total Meters

 

 Hi friends! 

Over the last few weeks, I have had the pleasure of starting, coaching and programming for our Barbells, Bodybuilding and Cardio Club. This summer has been a blast! From watching you guys push it at the Bluffs, to seeing you throw heavy weight around and just having fun while working out with friends; it’s been my pleasure caching you through it all. With that said, we are coming up on the end of our time together…for now!

This Saturday, August 24th will be the last session of Barbells and Bodybuilding. I will be having an extended 90 Minute Class where we will be maxing out! Testing your Back Squat, Bench Press and your Deadlift! Whether you’ve been with us all summer or this is your first class, please come out and join us for one epic lifting session. 

Wednesday, August 28th will be the last session of our Cardio class at the Bluffs. 6 am sharp! Let’s get after it 🙂 

The BBC club will return, in the meantime, I’ll be working on ways to keep our lifting sessions going – check with me personally, if you’re interested. 

Up next, our Running class will return and we’ll be moving into cycle 21 (keep reading below)!

 

Here is Cycle 21’s Test Week:

Monday Glycolytic priority (e.g. couplet) (3-7 min)

3 Rounds
In 90 seconds Complete:
10 DB Thrusters (45/30)
2 x 40′ Weighted Rope Pull (90/50)
ME DB Thrusters
Rest 2 Minutes Between Rounds

Score = Total # of DB Thrusters

Tuesday Strength/Power priority

3 Rep Max Front Squat

Wednesday Endurance priority (30-40 min)

“Big Ass Buy In”
In 30 minutes Complete:
1 Mile Run
2K Row
3 Mile Assault Bike
Then, with time remaining: AMRAP D-BALL Ground-to-Over Shoulder (100/70)

Thursday Lactate shuttle and/or Barbell complex priority (6-15 min)

For Time:
1-2-3-4-5-6-7-8-9-10
Box Jump Over (24/20)
10-9-8-7-6-5-4-3-2-1
Power Snatch (95/65)

*Time Cap: 13 Minutes

Friday Bodyweight priority (15-30 min)

5RFT:
12 Pistols
8 Dips
6 Burpee Box Jumps (24/20)
4 Bar Muscle-Ups

As we dive into Cycle 21, here is quick little snap shot/reminder of how our cycle will go. This cycle will be 14 weeks: The first week will consist of the above 5 tests, that will challenge you in various ways. Once we establish your baseline (based off your performances during this week), the next twelve weeks will take exposures of skill work and strength; practice, competition and mental toughness workouts, to help you better perform when we retest!

Although we as coaches, go into every cycle hoping you’ll reach your goals, perform at your best during test week and hit those PR’s that you have been chasing; we ultimately want to create balance by exposing you to…

“The Simple Seven:”
1. Squat
2. Hinge
3. Push
4. Pull
5. Twist/Rotate
6. Flex/Extend
7. Run

Regardless of what Test Week will throw at us, exposing you all to basic human movements will create a healthy balance in your body and allow for you to continue your physical practice until the day you die. Intentional Sustainable Growth is our motto and we as coaches will guide you to the best of our abilities. 

Think back to when you were in college or growing up and going to school. You would often have one last final exam before you could enjoy weeks off for summer break.

 

Your teachers would probably emphasize that coming to every class would be crucial to passing this exam. That the answers would be provided in lecture. That the occasional extra work would be very helpful, to retaining the information. Or, that they would even be willing to offer extra office hours, so you could be successful. All key ingredients that would almost guarantee you success on that final exam. We all know this; and we all knew that ones who showed up and put forth the effort, would often pass. Well the same goes for our gym.

 

You cannot expect to show up once or twice a week, and max out your lifts. You cannot expect to never try one of running or cardio classes and get a sub 7 minute mile. Just like showing up in school and putting in the effort in and outside of classroom, the same goes to towards our class.

 

We like your former teachers, are here, willing to give you those extra tips. Willing to provide those 1:1 sessions (aka office hours). Or anything that you may need. But, it’s going to require a lot of work from you.

 

You cannot only show up on the days, that you deem to be a “good workout”. Show up on the days that challenge you, that bring out your weaknesses, that prioritize nasal breathing, and so on. All of these things matter. And I promise, if you show up, work hard, ask for help –you’ll get what you’re looking for. 

 


 

Tuesday – Practice 

A) Power Cleans: 5 Rounds on the 2:00
2 @ 60%
2 @ 65%
2 @ 70%
2×2 @ 75%

B) 3 RFQ:
40 lateral Hops
16 Alt Pistols
100m DBall FR Carry
Flex Arm Hold

Wednesday – Competition

“DA DIZ” 10 Rounds
2 min to complete: 
250m Row
10 Burpees to a Target
-60 Second Rest-

 

Alright folks! We are officially have way to the year 2020. Crazy, right?

 

Do you remember all the goals you set for yourself, in and outside the gym, at the beginning of the year. Looking back, have you started them? Are they tangible or is it time to re-evaluate a few and start over. 

 

Either way, I know we all would hate to look back and regret the trip we did not take. The raise we did not ask for. The BBC club classes we missed. Or all the new opportunities that were knocking at our door. We have just a few months left, until we start the process all over. It’s time to make the most of it. Here are a few helpful tips to help you do so:

 

  • Re-evaluate your goals
    • Are they still important to you?
  • Make a Game Plan
    • How can I achieve each goal?
  • Hit The Ground Running
    • Start today. You already wasted six months 😉
  • Do Not Make Excuses
    • Chose accountability over excuses.
  • Think Big
    • Makes the small goals more achievable.
    • Gets you out of your comfort zone. GROWTH!!
  • Finish Strong
    • December 31, 2019 – Have no regrets!

P.S. Barbells & Bodybuilding is back on schedule! Come in @ 11am on Saturday’s and get STRONG!! Bring a friend!!

Oh, and don’t forget CARDIO at the Bluffs on Wednesday’s @ 6am!! If you haven’t come out yet, you’re missing out!! DO IT!!

 


Tuesday – Practice 

A) EMOM 12 :40:20
Dips
Reverse Lunges
HSPU
Lateral Lunges

B) Back Squat Find a heavy 5

Wednesday – Practice

A) 3 Rounds
:30 See Saw DB Bench Press (45/30)
Hypoxic DB Carry for distance

B) 2 Rounds AMRCAP 2 (As many rope climbs as possible in 2 min)
2 min rest

C) Power Clean – Strength
A1) Power Cleans
2 @ 60%
2 reps @ 70%
2 x 2 reps @ 75%
2 x 2 reps @ 80%

3×3 Clean Pulls @ !00%

 


Tuesday – Practice 

A) 10 RFQ: 5-10 Kipping Pull-ups
:30 Rest b/w rounds

B) QAMRAP 18:
12 Unbroken Thrusters
2 Rope Climbs
300m Run

Wednesday – Practice

A) Stability/Parkour Training

B) 4 min QAMRAP
4 Goblet Squat Jumps (heavy-ish)
4 Strict Press (eccentric iso–90 degrees)

C) Back Squat 1×10