First Video

0600 group flipping the tire in November. How good is that. Of course this is after sumo deadlift high pulls and pull ups and some other fine exercises. Of course let's not forget Mondays heavy push press with Robert pushing up 195 (with just a little help), not bad for only starting about 3 months ago and telling me that he can't bench 100 pounds.

Goals for 2009

I asked all participants to think about why they are in the program and what they are trying to get out of the program. I also asked you to come up with a fitness/health goal for the end of December, which gives us 2 months. The responses are slowly coming in and it is good to see that you aren't just saying lose weight. Losing weight is a good goal, but I like to see you change your body composition. Either way think about it realistically.

Cut the Crap Challenge

As we come to a close of our short cut the crap challenge, I am reminded how hard it is to eat properly. Our lives are so hectic and fast paced that if we haven't planned our meals out ahead then we probably won't be able to eat cleanly. The rules are fairly simple: no sugar or sugar substitutes, no high fructose corn syrup, no refined flour, no processed foods and no alcohol. I did not include additives and preservatives because they only makes it harder. We made a lot of meals on Sunday so that the first half of the week would be covered, but something came up and we were unable to cook on Wednesday and ended up eating take out. We will do another CTC after Halloween

Operation Thank You

Operation Thank You was a huge success. We set up an obstacle course, push up stations and a push pull or drag your child station. We had about 75 kids come through and a few parents also. All in all a great day.

Manmakers and a countdown from 30

This week has been a good week starting with some front squats and KTE's to manmakers and step ups today, we have been working hard this week and I have heard a lot of "Guy my legs are sore" or "my ass hurts". A sore ass means that you probably had good squatting form and were going down low enough. Remember a squat is Hips, Quads, hamstrings and core.

BB Complex and Runnin with the Pack

Looks like their posing

Prisoners, push ups, bench dips and step ups

Looks like the warrior females are all on break

This looks bad

Come on Rett push

Sumos and rows

KTE or hanging leg raise

Sumos

Afternoon class working it

Warriors had a good day with a BB Complex and then a bench routine. Boot campers got to put on a pack and do some prisoners and push ups. Throwing the ball and chasing it down the hill and up the hill - just too damn good.

Knowledge is Power - Or is it Confusing

Ian and Billy lookin good with the cross carry

Who is that warrior couple to the left

I have been in the fitness business for over 15 years and one of the things that amazes me is when someone reads a book, magazine, article, or something on the internet and then thinks that is how they should work out. A lot of times these articles are written by people like me (dumb asses who shouldn't write) or maybe an athlete or maybe the person that did this and it worked for them (do it cuz I did it) or maybe by someone who actually knows. Either way, most of these articles aren't the answer for everyones problems (weight loss, str gain, endudrance etc).

Please don't bring me in an article with the latest and greatest workout designed to make you look like Arnold or Bruce. Or maybe something GUARANTEED to make you strong or look your best in 4 weeks. Don't waste my time!! There are a lot of good things to read, but some are for beginners, some for experienced lifters, kids, athletes, seniors, beginning senior athletes (you get the picture). So when you read something, think about it before asking me if we can do it because it may not work for you. Knowledge really is power but the fitness and nutrition industry seems to work on confusion.