There is NOTHING in Reno that can come close to our program!

We build fitness machines out of ordinary people, and humble elite level athletes everyday. Professionals, civil servants, Division 1 athletes, soccer moms, and grandparents all DESERVE the most effective training available.


All levels welcome - come in and try a week free!

Wednesday, July 23, 2014

Bartolli - Navy - Passion - Fitness

Article written on our very own Coach Nic

This article helps me remember why I do what I do and why I love what I do!

Thanks Nic - you are AMAZING!

Wednesday 23, July 2014


Still working on some L hold stuff


Delaod week

Back squats


Rack lunges
3x20 40/30kg


50 TRX Knee tucks



Kettlebell swings 32/24kg
Goblet squats 32/24kg


Tuesday, July 22, 2014

Emotions of CrossFit

Everything else you think of when you think of CrossFit, shoes, wraps, shorts, all the bullshit aside, is not CrossFit - THIS IS WHAT CROSSFIT IS - this is why the coaches and athletes old and new started CrossFit, and continue to believe in it 110% - its not the sold out crowds, the money they win, the celebrity status, all that is just a passing whisper in the wind - the companionship, the suffering, the success, the tears, the forever friends, the sweat, the anguish, the accomplishment, the joy THAT IS WHAT CROSSFIT IS!!!

Tuesday 22, July 2014


L work


Delaod week

Strict press


Banded tricep pull downs


30 four count mountain climbers
30 four count flutter kicks
30 half sit ups
30 med ball v twist each side


For time:
95-lb. thrusters, 30 reps - 42.5/30kg
20 GHD sit-ups
400-meter run
115-lb. thrusters, 20 reps
30 GHD sit-ups
400-meter run
135-lb. thrusters, 10 reps
40 GHD sit-ups
400-meter run

Monday 21, July 2014

Well it is a rare occurance that I use a WOD from the main site, but I can tell you we have two in a row this week.


Conditioning will be longer and or harder ;-)


L work
L-pull ups


Clean pulls


Power cleans



Can you believe I don't remember what we did yesterday??? (I can - shhhh)


Complete as many rounds as possible in 20 minutes of:

 185-lb. hang power cleans, 3 reps - we used 70/50kg for weight
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

Friday 18, July 2014

All I have to say is HOLY SHIT DON'T let Coach Derek program AGAIN!


Ring work


Back Squats


Pause squats
3 second hold in bottom 50%


100 half sit ups


17 min AMRAP

30 pull ups
30 KB swings 24/20kg

Thursday, July 17, 2014

Thursday 17, July 2014


could it be ring work - YES


Bench press
3-3-3 warm up
5-5-5-3-1+ 75/85/95%


3x12 hanging leg raise



2 mins
Hang cleans

1 min rest

Max weight 60/50kg
Recommended 50/40kg

Hang Clean For Total Body Power


Here's what you need to know...

•  The clean is the top dog in resistance programs for improving performance as it requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in both sprinting and jumping.
•  Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect.
•  Intelligently planned cleans get you absolutely shredded. Cleans, especially when performed with a full front squat or low catch, are metabolically demanding. The explosive nature and muscle recruitment requirements will leave you absolutely floored when done with proper technique and short rest.
Without question, power cleans are a phenomenal tool in your pursuit of high performance strength and muscle. The problem is, they can be difficult to learn. Most cleans are downright atrocious. You see things like starfish legs, excessive knee valgus, and a gross lack of coordination, none of which have a place in the weight room. Hang cleans, however, are a great, doable, alternative. Here's what the most advanced version (with the added front squat) looks like:

Why the Hang Clean and Not the Power Clean?

Few lifts develop total body power and explosiveness like the hang clean. I prefer it to the power clean because of its quicker teaching time and the elimination of most mobility restrictions when pulling from the floor. Classic exercises like deadlifts are best for developing pure strength, but for explosiveness and gains in athletic performance, cleans bridge the gap between strength and speed better than any other weight room exercise.
The hang clean requires movement from the wrist, elbow, shoulder, ankle, knee, and hip joints, making it a total body exercise. This makes the clean a better bang for your buck deal than just about any other exercise. The corresponding muscles that cross each of those joints must work in cooperation to accelerate a heavy resistance, stabilize the spine, and explosively transfer power. No resistance exercise requires the biomechanical and coordinative demands of the clean. As a result, this unique exercise blends sudden strength, power, and coordination to build a high performance, show-and-go body.

For Building Athleticism

The clean requires triple extension of the hips, knees, and ankles in a coordinated, explosive pattern – a movement that simulates the triple extension in both sprinting and jumping. If you stumble on a sport that isn't improved through more powerful triple extension, coordination, and being able to absorb and transfer force, let me know. Until then, the Olympic lifts are a vital training tool for athletic performance.
When applied correctly with submaximal resistance (40-75% 1RM), hang cleans are a great tool for training speed-strength and strength-speed. Except for competitors in Olympic lifting and athletes being max tested in the clean, training with submaximal loads provides an awesome training stimulus without compromising technique. Unlike squats and deadlifts, cleans aren't an exercise you're able to "blast through" when fatigued because they have a high neurological demand. Freshness and optimal technique are imperative for maximal training effect, brute intensity, and strength.
Try this:
For maximum strength: 90-95% of 1RM for 2-3 sets x 1-2 reps and 2-5 minutes recovery.
For greater strength-speed: 70-85% of 1RM for 4-6 sets x 2-4 reps with 2-3 minutes recovery.
For greater speed-strength: 50-65% of 1RM 4-6 sets x 2-4 reps with 1-2 minutes recovery.

For Building Muscle

Hang cleans will get you absolutely jacked. They not only stimulate your forearms and traps, but nearly 200 muscles in the body so that you get a huge anabolic surge and training effect. Nearly every muscle fiber is engaged and firing to maximize explosiveness, stabilize the core for transfer of load, and to execute the clean correctly.
This ultra-efficient exercise ignites the central nervous system (CNS) to recruit more muscle fibers, challenge fast-twitch muscle fibers, and potentiate the nervous system to allow the use of greater training loads on subsequent exercises. Take a look at any experienced Olympic lifter and you find a jacked posterior chain with thick glutes, spinal erectors, yoked traps, and meat hooks for forearms. Whether you want yoked traps to fill out T-shirts or powerful hip extension for a faster pull and stronger lockout, hang cleans will develop a truly impressive physique.
Try this: 
4x6, 5x5, and 6x4 at 65-85% of 1RM with 1-2 minutes recovery are all awesome hypertrophy protocols.

For Getting Ripped

I'm not a fan of "cleaning" the snot out of people until projectile vomiting ensues and a highly technical exercise becomes a sloppy conditioning tool. There's an inverse relationship between lifting intensity (%1RM) and volume, and increasing both simultaneously is a recipe for injury and faulty movement patterns, not high performance. That said, intelligently planned cleans get you absolutely shredded. Cleans, especially when performed with a full front squat or low catch, are metabolically demanding. The explosive nature and muscle recruitment requirements will leave you absolutely floored when done with proper technique and short rest.
Try this: 
5x5 with 60% of 1RM with 60 seconds of rest or less.
5x5 cleans with 75% of 1RM with 90-120 seconds of rest.
Technique is still key, but don't be afraid to push the tempo. Cleans will leave the most seasoned lifters and athletes heaving, hawing, and pushing the red-line of metabolic demand.

To read the rest of the article and more...

Wednesday 16, July 2014


Ring work please and thank you


Back squats
3-3-3 warm up


Pause squats
3x10 at 50%
3 second hold


10 half sit ups
20 four count flutter kicks


After Monday and Tuesday short and sweet one today

3 rounds or 12 minutes

25 double unders - 75 singles
20 wall balls 20/16lbs
15 box jumps 24/20in
10 chin ups

Wednesday, July 16, 2014

Hanging up His Shoes - Spealler


Do you enjoy a nice, fresh cup or two of organic coffee daily? If so, we have good news, as research clearly demonstrates the positive impact that coffee has.
Furthermore, the benefits don’t have to stop with a rich cup of organic coffee – you can actually take your morning cup a step beyond depending on what you put in it.
Here is a little of what we uncovered:
Coffee boosts metabolism

Caffeine has a stimulant effect on the central nervous system, which raises metabolism and increases the oxidation of fatty acids. It also mobilizes fatty acids from fat tissues and there is good evidence that it increases athletic performance.

Coffee may reduce your risk of type 2 diabetes
Type ll diabetes is skyrocketing in America and now afflicts almost 1 in 8 people. Coffee appears to do a good job regulating blood sugar. Numerous studies demonstrate an association between coffee and a 23 percent to 67 percent lower risk of diabetes.
A review of 18 studies involving almost 460,000 participants found that each additional cup of coffee per day lowered the risk of diabetes by 7 percent. Interestingly enough, the more coffee that study participants drank the lower their risk. Researchers claim that people who drink several cups of coffee per day are less likely to develop diabetes.

Coffee improves mood and brain power
Everyone knows that if you want to stay awake you drink coffee, right? Well, we bet you did not know that drinking coffee can also boost your brain power and your mood. Caffeine blocks the effects that the neurotransmitter adenosine has on the brain.
By doing so, the caffeine increases brain activity and the release of neurotransmitters such as dopamine and norepinephrine. Controlled trials have examined the effects that caffeine has on the brain and have found that it improves mood, reaction time, memory and overall cognitive function.

Coffee improves liver health
Optimal liver function is vital to health. The results of our modern life, such as a poor diet and excessive alcohol consumption, cause the liver to work at less than full speed. Numerous studies have indicated that coffee can lower the risk of cirrhosis by up to 80 percent in people who drink four or more cups of coffee per day. Coffee may also reduce the risk of liver cancer by 40 percent.

Coffee contains nutrients and antioxidants
Coffee beats fruits and vegetables as the best source of antioxidants in the American diet. Many people think that coffee is nothing but black water. Well, you can now tell them that they are wrong. One cup of coffee contains:
  • 6% RDA for vitamin B5
  • 11% RDA for vitamin B2
  • 2% RDA for B3 and B1
  • 3% RDA for potassium and manganese
Wait… there is more good news
You can reap the benefits of a great organic cup of Joe plus the added benefits of the following add-ins.

Coconut oil
Of course, those who have been using coconut oil for years never truly believed the lipid hypothesis that said saturated fat was bad for us. More and more evidence is being uncovered to say just the opposite.
Healthy saturated fat is not only good for us, but essential for numerous bodily functions. Coconut oil is described as one of the healthiest saturated fats on Earth.
Coconuts are revered all over the world for their amazing medical and nutritional properties. They have been used for ages by diverse cultures and races, all of whom respect the magnificent qualities of this tree-growing nut.
Although coconut oil is about 90 percent saturated fat, it is good for the body. It contains about 50 percent lauric acid, which helps to prevent high blood pressure and high cholesterol levels. The short and medium-chain fatty acids help to regulate thyroid and enzyme function, and also help with weight reduction.
Coconut oil improves metabolism and takes stress off of the pancreas. This tropical wonder improves digestion and increases the absorption of vitamins, amino acids and minerals.
Replacing processed coffee creamers with organic coconut oil is a smart move. Although it may sound strange, the result is actually quite delicious and highly nutritious. The combination of caffeine and saturated fat gives the body a great and lasting energy boost.
The best way to prepare a tropical twisted coffee drink is to brew a high-quality organic cup of coffee and place it in a blender. Add in one tablespoon of organic coconut oil, blend and enjoy.
The resulting coffee drink is frothy and rich, with a wonderfully smooth taste that is very satisfying. If you like your coffee sweetened, add one teaspoon of organic coconut crystals.
Adding coconut oil to your coffee is a great way to supercharge and give your body a burst of energy to make it through the day. Not to mention all of the other amazing health benefits of coconut.
To learn more about how coconut oil can boost your health go here.

Ancient Egyptians valued the medicinal effects of this spice since 2000 BC. Used as a cure for everything from coughing to arthritis, cinnamon’s healing properties come from the essential oils found in the bark.
These oils are known to have both anti-inflammatory and anti-microbial properties. Furthermore, cinnamon can help control blood sugar spikes. Research has shown that sprinkling a little cinnamon in your coffee can reduce its impact on raising blood glucose levels.
Research from Wheeling Jesuit University found that just smelling cinnamon can help to increase memory and mental alertness. In another study, it was found that cinnamon extracts can halt the aggregation of tau proteins, a condition that is common in people suffering with Alzheimer’s.
The essential oils in cinnamon allow it to be classified as an “anti-microbial” food. Research demonstrates that it can help stop the propagation of fungi and bacteria, including yeast Candida.
Add an organic cinnamon stick or a teaspoon of organic ground cinnamon to your ground coffee before brewing. This will make your coffee taste great, and your whole house will smell wonderful.

Pastured raw eggs
According to some things you may read, raw eggs are supposedly not good for you. However, if you get your eggs from healthy, free-range chickens they are actually very good for your health and loaded with antioxidants. Many people are deficient in healthy proteins and fats, and raw eggs can provide both.
Raw eggs contain niacin, biotin, choline, vitamins A, D and E, potassium, manganese, iron, iodine, copper, zinc and sulphur.
Pastured eggs are the best type to consume as they have extra choline, vitamin E, vitamin A, vitamin K2, omega-3-fatty acids, vitamin D, and beta-carotene from the grass and bugs that free range chickens consume. All of these nutrients help support the brain, nerves, hormones and glands.
According to legend, Swedish egg coffee was a recipe that immigrants carried with them “on the boat” from Sweden to America in the late 1800s. This coffee drink is made by combining coffee grounds with a raw egg and then adding the mixture to boiling water and straining it. Because there is no filter used, the essential oils in the beans are still intact.

Here is another way you can enjoy all the benefits of pastured raw eggs:
Brew 35 grams of organic coffee beans in a French press. Separate the egg yolks from the whites of 3 pastured eggs and put the yolks in a blender along with your coffee and coconut oil combination. Blend on low for a few seconds. Add one teaspoon of coconut crystals and ¼ teaspoon sea salt, and blend for a few more seconds.

What about salmonella?
Salmonella poisoning from raw eggs has been grossly exaggerated. A 2002 study by the United States Department of Agriculture indicated that only 2.3 million of 69 billion eggs produced annually are actually contaminated with salmonella. This equates to 1 in every 30,0000 eggs. The majority of these come from chickens who are kept in unhealthy conditions – only sick chickens lay salmonella-contaminated eggs.
If you choose organic and free range, less than 1 in 30,000 may be contaminated. Salmonella is a very common micro-organism that is found almost everywhere – and is actually just as likely to proliferate on cooked food kept in the fridge.

What you don’t want to put in your coffee
Refined sugar of any type: Just a spoonful of sugar surely won’t hurt, right? Well, that is wrong. Food manufacturers don’t want us to know what really happens to our bodies when we consume sugar. Most of us associate sugar with energy – and rightly so – it provides an immediate source of energy. However, unless you are an elite athlete, which most of us are not, this can be a major problem.

Fake liquid coffee creamers: Non-dairy creamers may contain sodium caseinate, a chemically-altered and extruded form of casein, which in its final form is not even considered a dairy product by the FDA due to the sheer amount of chemicals used.

Fake powdered coffee creamers: Powdered non-dairy coffee creamers frequently contain hydrogenated or partially hydrogenated oils, or, as they are more commonly known, trans fats. Some brands contain up to one gram per tablespoon. Hydrogenated oils are created by adding chemicals agents, sometimes metals such as platinum and nickel, to pressurized and already-processed oils to further alter their molecular structure. Instead of sugar, many non-dairy creamers contain corn syrup or corn syrup solids.

One final tip – never make your coffee with tap water
According to the Environmental Working Group, water supplies in the United States are contaminated with over 140 chemicals which are not regulated by any safety standards.
When the EWG conducted their own test of water supplies serving 231 million people, they found more than 119 unregulated chemicals. This is not the whole story, either.
Image-1 (26)If you are on a public water line, it is likely that your household water supply is loaded with chlorine. Chlorination has been around for nearly 100 years. While chlorination eliminated waterborne diseases such as typhoid fever, hepatitis, dysentery and cholera, and is used now to keep bacteria at bay, mounting evidence strongly suggests that there is a downside to this heavily used substance.
In our bodies, chlorine breaks down and is not harmful. However, it is when chlorine reacts with organic materials that are already dissolved in the water, and creates toxic disinfection byproducts (DBPs).
The two main DBPs that form when chlorine reacts with organic materials are trihalomethanes (THMs) and haloacetic acids (HAAs). THMs are classified as Cancer Group B carcinogens, and research has shown them to cause cancer in some lab animals.
These byproducts are 100 times more toxic than chlorine and have been associated with heart, lung, kidney and central nervous system damage. There is also a growing concern that long term use of chlorinated water may cause some cancers.
So, go on and enjoy a delicious hot cup of organic Joe and supercharge it today!!
-The Alternative Daily

Tuesday, July 15, 2014

Tuesday 15, July 2014


Ring work


Strict press
3-3-3 warm up
5-5-5-3-1+ same % as yesterday


Strict press
2x20 @ 50%


25 banded crunches with 10 second HOLD



10 thrusters 42.5/30kg
10 ring push ups

Monday 14, July 2014


Ring work
Pull ups
false grip
muscle ups


Week 3 of the cycle

3-3-3 warm up
5-5-5-3-1+ (3x5 at 75%, 3 at 85%, 1+ at 95%)


Strict hanging leg raise


Same as Friday ( I know lazy right)


3 rounds for time of:
185-lb. deadlifts, 21 reps (85/65kg)
15 pull-ups
185-lb. front squats, 9 reps(85/65kg)
Post time to comments.
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Friday 12, July 2014


You will be using it today


Back squats
3-3-3 warm up


DB box step ups with a knee drive at top
2x20 AHAP


10 hanging leg raise
30 of each movement below
sit ups
side crunches right
side crunches left
atomic drops
reverse crunches


Back side of building
Down and back = the workout :-)

Wall walks - belly to the wall as close as possible on your hands fully extended and move to the side down and back
Each SECOND time you come off the wall - 10 Frog squat broad jumps

Told you get used to being upside down this week!

Friday, July 11, 2014

LSD vs HIIT - survey says BOTH!

BY SEAN HYSON Men's Fitness

In today’s gym, the wildly popular and hyperintense cardio workout has many faces: that guy sprinting full-tilt on the treadmill, the girl whipping ropes into the floor like a child throwing a tantrum. It also encompasses kettlebell swings, kickboxing classes, burpees—and basically anything else that involves short bursts of brutally intense exercise followed by periods of lighter activity or rest.

High-Intensity Interval Training (HIIT) has been the leading movement in cardiovascular exercise for fat loss and conditioning for more than a decade—ranked No. 1, in fact, on the American College of Sports Medicine’s survey of fitness trends for 2014. Fueled by claims of faster fat loss, shorter workouts, and less monotony (along with exclamations such as “It kicked my ass” or “Made me puke”), HIIT has largely supplanted traditional aerobic training—of the just-go-out-and-jog variety—as the preferred conditioning method of gym-goers everywhere. But old fashioned roadwork, the kind that Muhammad Ali and dozens of other champion athletes utilized, isn’t obsolete. In fact, it may actually be the more important style of cardio exercise for anyone looking to be in better, more well-rounded shape.

“The biggest reason aerobic training has fallen out of favor in the fitness industry is the flashy headlines,” says Joel Jamieson, author of Ultimate MMA Conditioning (available at 8weeksout .com) and strength coach to MMA fighters, pro football players, and other athletes. “We like the idea of being able to lose weight in four minutes versus 40 minutes, but it’s not the right approach.” He points out that the research HIIT enthusiasts frequently cite for support is often very short-term and flawed.

In 1996, a study was published that has perhaps done more to buoy the current HIIT movement than any other. Japanese researchers, led by Izumi Tabata, published the now-famous Tabata study, which showed that well-trained young men improved anaerobic endurance more in six weeks with interval training than a control group did by performing aerobic exercise. The experimental group performed intervals for only four minutes at a blistering intensity—20 seconds on, 10 seconds off. Because of the remarkably short workout time, the study has been hailed as proof that HIIT is vastly more efficient than aerobic training. However, the findings have since been greatly exaggerated to suit the HIIT agenda, and experts argue that the study simply doesn’t apply to the regular gym-goer.

For one thing, results for the interval group began to level off after the third week. For another, the interval group performed some aerobic training (30 minutes’ worth) in addition to the intervals, so it wasn’t a pure test of HIIT. Furthermore, the “moderately trained” experimental group performed its intervals at a staggering 170% of VO2 max, the maximum amount of oxygen the body can use during exercise. Considering that 100% of VO2 max is enough to exhaust most people, you get a sense of just how fit these “moderate” subjects were.

Now consider a 2008 study from Medicine & Science in Sports & Exercise, in which eight obese men trained for four weeks at a moderate, constant pace (also known as “steady state”). Data were collected, and the men then performed another four weeks of intense interval training. On both programs, the subjects’ diets were set to avoid weight loss to allow for a pure test of the exercise protocols.

The workout length on both programs was the same, and so was the subjects’ average energy expenditure and body composition (remember, they never cut calories from the diet). Still, the men burned more fat on the steady-state protocol than with the intervals. In fact, the aerobic training yielded a jump of 44% in the amount of fat burned during exercise, while the intervals caused zero.

So what does all this science really mean? Well, two things. The main one is that cardio, whether steady state or intervals, doesn’t do much for fat loss. (Though the subjects burned more calories from fat during aerobic exercise, they didn’t lose weight overall.) And second, interval training isn’t necessarily any more effective than aerobic work, in any time frame. In fact, to truly maximize your performance and minimize fat, you need to be doing a combination of the two.

The Heart of the Mattter

To be clear: There are Two forms of cardiovascular exercise. Aerobic training includes longer activities such as jogging, swimming, and cycling, and occurs at relatively low intensities (60–70% of your maximum heart rate, or approximately 120–150 beats per minute). Anaerobic training, meanwhile, includes lifting weights, sprinting, martial-arts training, and any other exercise characterized by short intervals of hard work followed by light activity or complete rest. (Here, you’re raising your heart rate above 150 beats per minute and sometimes as high as 90% of your maximum heart rate.)

Aerobic workouts are fueled by oxygen, which provides energy for a steady rate of activity but no explosive power. Anaerobic training runs on phosphocreatine (hence the popularity of the supplement creatine for refueling it) and carbohydrate, which can supply quick energy for intense activity but peters out fast. Aerobic workouts tend to be long (up to an hour or more), while anaerobic sessions can last just a few minutes. Because most sports and exercise habits fall under the umbrella of anaerobic, many believe that anaerobic cardio workouts are all most people need to be in shape.

The truth, however, is more complicated. While the aerobic system is less active during exercise lasting less than 60 seconds, it never shuts off completely, and its involvement increases rapidly as the activity goes on. Even during highly intense work lasting a minute (such as punching a heavy bag), the aerobic system provides nearly 50% of the total energy. According to Jamieson, after about 90 seconds, the aerobic system provides the majority of energy—even if you’re still working intensely.

In other words, the fitter your aerobic system, the better your anaerobic performance will be. “Lower-intensity work develops the vascular system—the blood vessels and supply network that deliver oxygen to the working muscles,” says Jamieson. “It improves recovery and work capacity, and helps you oxidize more fat. We can do more work without overtraining when we develop the aerobic system.”

Want to know why you breathe hard after running down the block to catch a bus? That’s your body trying to replace oxygen to refuel the aerobic system—even though your bus sprint itself was technically an anaerobic burst.

The Best of Both Worlds 

This isn’t meant to be an indictment of interval training. As Jamieson points out, “It increases the endurance of the faster- twitch muscle fibers,” the big ones you use to lift heavy weights or run fast. Intervals can play a critical role in preparing you for any quick-burst sports you engage in. HIIT also burns calories and makes for fun workouts you can do when short on time. But because it’s so intense by nature, you have to use it sparingly. “With lower-intensity training,” says Jamieson, “we can do more work without being worried about what it might do to recovery. High-intensity training has to be managed properly because it’s very easy to overtrain.”

So, to maximize your cardiovascular fitness, he advises that you cap your HIIT sessions at 20–30 minutes, and spread them out—do intervals on Monday and Thursday, for example. Aerobic training, on the other hand, can be done virtually every day, although you need only three to four sessions of 20–30 minutes per week—building up to 90 minutes over time—to see results. (See “The Cardio 2.0 Program” at left for sample workouts.) The right balance of aerobic and anaerobic cardio conditions the body to perform any activity better—and does as much as cardio can to help you burn fat.

- See more at:

Thursday, July 10, 2014

Thursday 10, July 2014


Handstand skills - can you guess what is in tomorrows workout???  Oh, it will be a surprise because it isn't what you think! <3



Snatch balance


100 TRX double knee tucks


3 deadlifts
6 hang cleans
3 front squats
6 jerks

*increase weight each round
*rest as needed
*unbroken is better than to to to heavy

Wednesday 9, July 2014


Handstand work


Strict press
3-3-3 warm up
3-3-3+ 70/80/90%


KB over head tricep ext - arm locked out bicep as close to ear as possible, bend at elbow keeping KB close to skull and extend back


50 weighted supermans


20 min EMOM

Odd minutes = 1 round of Cindy
     Cindy = 5 pull ups
                   10 push ups
                   15 air squats

Even minutes
     50 double unders or 100 singles

Tuesday 8, July 2014


Hand stand skill work

*Push ups
*Free holds


Week 2 of our Cycle

3-3-3 - warm up
3-3-3+ 70/80/90% of your 90% of your 1 rep max

2x20 @60% of your 1 rep max


100 TRX mountain climbers

12 min AMRAP

5 wall balls 20/16lbs
10 KB swing
5 burpee inch worms
10 KB upper cuts
5 box jumps 30/24in
10 goblet squats
5 burpees

32/24KG on weights

Monday, July 7, 2014

Monday 7, July 2014


This week is Handstand work
Lots of options here -

Push ups - kipping/strict
Kick ups - away from wall


Bench press
3-3-3 @ 40/50/60% warm ups
3-3-3+ (note the plus people) 70/80/90%
of your 90% of your 1 rep max

DB floor press

100's this week
100 v-twists - weighted


5 rounds for time:
225-lb. front squats, 5 reps
15-foot rope climbs, 5 ascents
Run 400 meters with a 45-lb. plate

Army Pfc. Jacob H. "Wyk" Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, died May 28, 2014, in Kandahar Province, Afghanistan, of injuries sustained in an aircraft accident. He is survived by his wife, Katie Wykstra; mother, Heidi Katzenbach; father, Thomas Wykstra; brothers, Aiden and Connor Wykstra; sister, Hannah Donato; stepfather Ray Katzenbach; and stepmother, Joyce Wykstra.