12.16.17 Work For Today

GYM WILL BE CLOSED UNTIL WEDNESDAY!

Good News is that Santa Came Early and Brought all of our Equipment! 

Bad News is that there is no Room to Workout. So the Gym is Closed on Saturday. 

More Good News! The Insulation will be complete on Monday so the Gym will be warmer again! 

More Bad News, we will be closed Monday Because of the Fumes. 

Sorry for the Inconvenience Everyone, But the Gym will be CLOSED Saturday (16DEC) and Monday (18DEC) so we can put things back together!

The Gym will Re-Open on Wednesday! Again, i apologize for the trouble, but it will be worth it in the upcoming Months! 

Thanks Guys,
B

12.15.17 Work For Today

"If we treat people as they are, we make them worse. If we treat people as they ought to be, we help them become what they are capable of becoming." --Johann Wolfgang Von Goethe

FRIDAY, 15DECEMBER2017 - Work For Today
Wave 3/Week 11/Day 5

CONDITIONING - 3 Man Team, Sandbag Wind Sprints
It is a Wind Sprint, But with a Sandbag.  Fastest Team Wins. 
4 Races.

TESTING - Any Strongman Movement you want, or Strength movement that you may have missed in the past two weeks! 

Between Attempts, Complete: 
:30 Seconds Hollow Rocks
12 Glute Ham Raises

or STRONGMAN CHALLENGE
Move 10,000lbs in as few sets as possible!
Choose 3 Exercises, work your way up with Single Reps, Keep Score, Get to 10,000lbs. SINGLE REPS ONLY!

i.e. 
Deadlift @ 550lbs
Stone @ 350lbs
Log Clean & Press @ 300lbs
_______________________________
Equals 1,200lbs Moved that round.  Manipulate weight and get to 10,000lbs in as few Rounds as possible. 

____________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

12.13.17 Work For Today

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"The generality of mankind is lazy. What distinguishes men of genuine achievement from the rest of us is not so much their intellectual powers and aptitudes as their curiosity, their energy, their fullest use of their potentialities. Nobody really knows how smart or talented he is until he finds the incentives to use himself to the fullest." --Sydney J. Harris

WEDNESDAY, 13DECEMBER2017 - Work For Today
Wave 3/Week 11/Day 3

STRONGMAN CONDITIONING - At the Top of Every Minute For 10 Minutes
100 Foot Keg Carry (Keg @ Bodyweight)

STRENGTH - PR TESTING
Choose whichever Bench Variation Means the most to you (or one you think you can PR in) and start working your way up. 
Some Variations to Consider:
Close Grip
Pause
Floor Press
Axle
Banded
Log
Incline
etc...

Use these Jumps: 
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
5 Pendlay Rows (As Heavy As Possible)
8 Windshield Wipers (Each Side)
20 Double Unders or 100 Regular Jumps

VOLUME
Set 1: As many Reps as Possible @ 80% of your 1RM
8 Windshield Wipers (Each Side)
Set 2: 5 Reps @ 80% of your 1RM
8 Windshield Wipers (Each Side)
Set 3: 5 Reps @ 80% of your 1RM
8 Windshield Wipers (Each Side)

Rest up for Friday's PRs! 
____________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

12.11.17 Work For Today

"There comes a moment in every life when the Universe presents you with an opportunity to rise to your potential.    An open door that only requires the heart to walk through, seize it and hang on...The choice is never simple. It's never easy. It's not supposed to be. But those who travel this path have always looked back and realized that the test was always about the heart. ...The rest is just practice." --Jaime Buckley

MONDAY, 11DECEMBER2017 - Work For Today
Wave 3/Week 11/Day 1

CONDITIONING - 3 Rounds, As Fast As possible
100 Foot Bear Walk
100 Foot Gator Walk
100 Foot Crab Walk
100 Foot Burpees Broad Jumps

STRENGTH - PR TESTING
Choose whichever Squat Variation Means the most to you (or one you think you can PR in) and start working your way up. 
Some Variations to Consider:
Front
Pause
Box
Spider
High Bar
Yoke Squat
etc...

Use these Jumps: 
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
1:00 Minute Weighted Plank
:30 Seconds Kettlebell Swings

VOLUME
Set 1: As many Squats as Possible @ 80% of your 1RM
1:00 Minute Weighted Plank
Set 2: 5 Squats @ 80% of your 1RM
1:00 Minute Weighted Plank
Set 3: 5 Squats @ 80% of your 1RM
1:00 Minute Weighted Plank

Rest up for Wednesday's PRs! 
____________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-

12.09.17 Work For Today

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"There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them." --Denis Waitley

"Whatever you're meant to do, do it now. The conditions are always impossible." --Doris Lessing

SATURDAY, 09DECEMBER2017, Work For Today
Wave 3/Week 10/Day 6

CONDITIONING - 3:00 Minutes Work / 1:00 Minute Rest for 4 Rounds
5 Pull-Ups
8 Sumo Deadlift High-Pulls
8 Burpee Bar Touches
20 Hollow Rocks
8 Power Cleans

STRONGMAN - OPEN GYM PR TESTING! Find something you have wanted to test out on and make something great happen! 
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

12.08.17 Work For Today

"The generality of mankind is lazy. What distinguishes men of genuine achievement from the rest of us is not so much their intellectual powers and aptitudes as their curiosity, their energy, their fullest use of their potentialities. Nobody really knows how smart or talented he is until he finds the incentives to use himself to the fullest." --Sydney J. Harris

FRIDAY, 08DECEMBER2017 - Work For Today
Wave 3/Week 10/Day 5

MINDSET
Get a MouthFul of Water, then for 10 Rounds Complete:
At the Top of Every minute
3 Bodyweight ManMakers
20 Kettlebell Swings
At the End of the 10 Minutes, Spit the Water Out
...You are going to feel like you are drowning...  You aren't. Keep working. 

STRENGTH - PR TESTING
ANY Strongman Movement you want to PR in!  
Some Variations to Consider:
Loading Events
Carry Events
Grip Events
Max Hold Events
Tire Flips
Yoke Events

Use these Jumps: 
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
10 Dragon Flags
10 Good Mornings
:30 Seconds Battle Ropes

VOLUME
Set 1: As many (Whatever) as Possible @ 80% of your 1RM
10  Dragon Flags
Set 2: 5 (Whatever) @ 80% of your 1RM
10 Dragon Flags
Set 3: 5 (Whatever) @ 80% of your 1RM
10 Dragon Flags
Rest up for Monday's PRs! 
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

12.06.17 Work For Today

"There comes a moment in every life when the Universe presents you with an opportunity to rise to your potential.    An open door that only requires the heart to walk through, seize it and hang on...The choice is never simple. It's never easy. It's not supposed to be. But those who travel this path have always looked back and realized that the test was always about the heart. ...The rest is just practice." --Jaime Buckley

WEDNESDAY, 06DECEMBER2017 - Work For Today
Wave 3/Week 10/Day 3

CONDITIONING - 4 Rounds
:20 Seconds Explosive Banded Pull-Downs
:20 Seconds Explosive Banded Overhead presses
:20 Seconds Broad Jumps

STRENGTH - PR TESTING
Choose whichever Overhead Press Variation Means the most to you (or one you think you can PR in) and start working your way up. 
Some Variations to Consider:
Axle
Circus Dumbbell
Viking
Log
Viper
Push Press
Jerk
Split Jerk
Z Press
Kneeling Press
Strict
Keg
Block
etc...

Use these Jumps: 
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
3 Weighted Pull-Ups (As Heavy As Possible)
6 Bandy Twisty Things (Each Side)
:30 Seconds Battle Ropes

VOLUME
Set 1: As many OHP as Possible @ 80% of your 1RM
6 Bandy Twisty Things (Each Side)
Set 2: 5 OHP @ 80% of your 1RM
6 Bandy Twisty Things (Each Side)
Set 3: 5 OHP @ 80% of your 1RM
6 Bandy Twisty Things (Each Side)

Rest up for Friday's PRs! 
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

12,04,17 Work For Today

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"People do not decide their futures, they decide their habits and their habits decide their futures." --F. M. Alexander

"Nobody who ever gave his best regretted it." --George Halas

MONDAY, 04DECEMBER2017 - Work For Today
Wave 3/Week 10/Day 1

CONDITIONING - 20, 15, 10, Reps of
Dimel Deadlifts @ 30% of Your 1RM
Burpee Lateral Jumps

STRENGTH - PR TESTING
Choose whichever Deadlift Variation Means the most to you (or one you think you can PR in) and start working your way up. Use these Jumps: 
3 Reps @ 50% of Your 1RM
3 Reps @ 62% of Your 1RM
3 Reps @ 75% of Your 1RM
2 Reps @ 80% of Your 1RM
1 Rep @ 90% of Your 1RM
1 Rep @ 95% of Your 1RM
1 Rep @ 102% of Your 1RM
BONUS: 1 Rep @ 104% of Your 1RM Only go for this if your 102% went very smoothly. 

Between Your Attempts, Complete:
10 Knees to Elbows
5 Pull-Ups or Inverted Rows
8 Kettlebell Snatches (Each Side)

VOLUME
Set 1: As many Deadlifts as Possible @ 80% of your 1RM
10 Knees To Elbows
Set 2: 5 Deadlifts @ 80% of your 1RM
10 Knees To Elbows
Set 3: 5 Deadlifts @ 80% of your 1RM
10 Knees To Elbows

Rest up for Wednesday's PRs! 
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

12.02.17 Work For Today

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"If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment." --Marcus Aurelius

"It is not death a man should fear but he should fear never beginning to live." --Marcus Aurelius

SATURDAY, 02DECEMBER2017 - Work For Today
Wave 3/Week 9/Day 6

CONDITIONING - Tabatas
8 Rounds (4:00 Minutes) of:
:20 Seconds Max Reps Lunges
:10 Seconds Max Reps Push-Ups

Rest 1 Minute
8 Rounds (4:00 Minutes) of:
:20 Seconds Max Reps Tuck Jumps
:10 Seconds Max Reps Pull-Ups or Inverted Rows

STRENGTH - Bench Press Focus (Power)
Set 1: 5 Pendlay Rows (As heavy As possible - Ramping)
5 Bench Presses @ 75% Of your 1RM
1:00 Minute Flutter Kicks
Rest 90 Seconds and get right back to your Bench 

Set 2: 5 Pendlay Rows (As heavy As possible - Ramping)
3 Bench Presses @ 85% Of your 1RM
1:00 Minute Flutter Kicks
:90 Seconds Rest

Set 3: 5 Pendlay Rows (As heavy As possible - Ramping)
As Many Bench Presses As Possible @ 95% Of your 1RM (Goal is at least 1)
1:00 Minute Flutter Kicks
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Bench Presses As Possible in one Set. Your goal is 15-20 Reps. No Re-racking the Bar

ASSISTANCE - 4 Rounds of the Following Giant Set
5 Seal Rows or Chest Supported Rows (As Heavy As Possible - Ramping)
5 incline Bench Presses (As Heavy As Possible - Ramping)
20 Straight Arm Band or Lat Pull-Downs
:90 Seconds Rest
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

12.01.17 Work For Today

"None of our men are 'experts.' We have most unfortunately found it necessary to get rid of a man as soon as he thinks himself and expert, because no one ever considers himself an expert if he really knows his job.  A man who knows a job sees so much more to be done than he has already done, that he is always pressing forward and never gives an instant of thought to how good and how efficient he is. Thinking always ahead, thinking always of trying to do more, brings a state of mind in which nothing is impossible.  The moment one gets into the 'expert' state of mind, a great number of things become impossible." -- Henry Ford

FRIDAY, 01DECEMBER2017 - Work For Today
Wave 3/Week 9/Day 5

CONDITIONING - 3 Man Prowler Relay Races
10 Rounds

TECHNIQUE - At the Top of Every :30 Seconds You will complete your Set-Up, Walk-out and Perform 1 Squat. Adding weight each round until you get up to your first working Set. Get at least 10 "Practice Walk-outs" before getting to your set.  This is setting up PRs the following weeks. 

STRENGTH - Squat Focus (Hypertrophy) 
Set 1: 6 Squats @ 70% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
Rest 90 Seconds and get right back to your Squats 

Set 2: 4 Squats @ 80% Of your 1RM
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

Set 3: As Many Squats As Possible @ 90% Of your 1RM (Goal is at least 2)
10 Medicine Ball Squat Jumps (No rest from Squats)
:30 Second Side Plank (Each Side)
:90 Seconds Rest

STRONGMAN - Stone to Shoulder Ladder
5 Stones of INCREASING weight. 
Time Stops once Last stone is on your Shoulder. 
Weights are up to you but you are aiming for Bodyweight on your Last stone. 
Do whatever you think is right...
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

11.29.17 Work For Today

"The day before something is truly a breakthrough, it's a crazy idea.  Trying out crazy ideas means bucking expert opinion and taking big risks. It means not being afraid to fail." --Burt Rutan, Winner of the Ansari XPRIZE

WEDNESDAY, 29NOVEMBER2017 - Work For Today
Wave 3/Week 9/Day 3

CONDITIONING - 4 Rounds
:30 Seconds Keg Clean & Press
:30 Seconds Box Jumps
:30 Seconds Dumbbell Clean & Press (Clean Every Rep)
:30 Seconds Rest

STRENGTH - Overhead Focus (Speed & Endurance) 
Set 1: 10 Chin-Ups or Inverted Rows
8 Log Clean & Presses Presses (Clean Every Rep) @ 65% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
Rest 90 Seconds and get right back to your Presses 

Set 2: 8 Chin-Ups or Inverted Rows
6 Log Clean & Presses Presses (Clean Every Rep) @ 75% Of your 1RM
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

Set 3: 6 Chin-Ups or Inverted Rows
As Many Log Clean & Presses Presses (Clean Every Rep) As Possible @ 85% Of your 1RM (Goal is at least 4)
:30 Seconds Hanging “L” Sit Holds
10 Vertical Medicine Ball Throws
:90 Seconds Rest

MINDSET - 10, 9, 8, 7, 6, 5, 4, 3, 3, 1 Reps With a Partner.
Athlete A Performs 10 Strict Overhead Presses (Any Implement You Choose) But on Last Rep...They will Hold the Lockout and perform a 100 Foot Waiter's Walk.
Then Athlete B Does the Same thing.
You only Rest as long as it Takes your parter to Complete their set. 
Once you are both done your 10 Set, then you can move on to your 9 set. 
Continue until You both complete the Ladder
_________________________________________________________________
NEVERsate@Gmail.com                 -dieEMPTY-

11.27.17 Work For Today

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"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has." --Margaret Mead

MONDAY, 27NOVEMBER2017 - Work For Today
Wave 3/Week 9/Day 1

CONDITIONING - Tabatas (:20 Seconds Work / :10 Seconds Rest)
8 Rounds (4:00 Minutes) of Hollow Rocks
:60 Seconds Rest
8 Rounds (4:00 Minutes) of Burpee Pull-Ups
:60 Seconds Rest
8 Rounds (4:00 Minutes) of Plyometric Push-Ups onto 14" Jerk Blocks or other elevated height.

STRENGTH - Deadlift Focus (Power)
Set 1: 8 Explosive Good Mornings (With a Band)
5 Deadlifts @ 75% Of your 1RM
15 “V” Sit-Ups
Rest 90 Seconds and get right back to your Deadlifts 

Set 2: 8 Explosive Good Mornings (With a Band)
3 Deadlifts @ 85% Of your 1RM
15 “V” Sit-Ups
:90 Seconds Rest

Set 3: 8 Explosive Good Mornings (With a Band)
As Many Deadlifts As Possible @ 95% Of your 1RM (Goal is at least 1)
15 “V” Sit-Ups
:90 Seconds Rest

WIDOWMAKER - Drop the Weight on the Bar back to 70% and Complete As Many Deadlifts As Possible in one Set. Your goal is 15-20 Reps.

STRONGMAN - Take As Many Attempts As Needed to Hit a 1RM 50 Foot Farmer's Walk
Between Attempts Complete:
5 Pull-Ups
5 Bodyweight ManMakers
10 Overhead Lunges
____________________________________________________________________
NEVERsate@Gmail.com            -dieEMPTY-