WOD

To help everyone observe their everything, we’re taking a few days off.   I think our bodies could probably use it, if you’ve been coming regularly enough 🙂  I know I’m all sore and beat up!  Be mindful of your food intake and get ready for a tough 1, 2, 3, when we get back to it on Wednesday!!!  

Thanks everyone for making our auspicious beginning so great!
-Jesse, Carrie, Deidra and Ed – and our four awesome kids!!! 

Just a question, How come NOBODY puts their rates out on the internet?  Or over the phone for that matter?  I don’t get it.

Here’s our rates:  $30 (including tax, so it’s really $27.53, I just like round numbers) with a one time bank fee of $16.33 (including taxes again).  Training and coaching fee are extra.  Usual one on one training rates are $54.45 (including tax) for a 1 hour session, fundamentals of CrossFit course runs 5 sessions (these may run shorter, but it’s based on a curriculum, so it may take forever!) these are $190.58.  Unlimited CrossFit sessions are $130.68 for a whole month! 

Here you go – I’m gonna put our competitors out there and you can search for their rates all you want.  Good Luck. 

www.24hourfitness.com
www.anytimefitness.com
www.fitnesstogether.com
www.miekosfitness.com
www.goldsgym.com
www.ballystotalfitness.com
www.overloadfitness.com
www.turnsuperfit.com

Happy hunting!!
Jesse

10:00am Make-up Day, try and catch back up! GREAT TIME.

Heh.   Today I had a meeting with an awesome group of ladies who are in the "health and wellness" community.  Linda (from Professional Tutors Network, whom I like because she uses movement to help educate kids – what a concept!) after hearing me speak about using a blog page to help the community tap into us a resource she commented that "[I] spoke a different language." I don’t remember exactly what I was saying, but I think we could piece it together from this fine list of terms. I thought it was hysterical! Thanks for giving me my own dialect of suburban gym owner english!!!!! 🙂

Here is a glossary of terms du Jesse 🙂

• Hot: Good 
• PR: Personal Record – the earned outcome of proper training, instead of "working out".
• Med Ball: Medicine Ball, an object thrown, caught, slammed or carried.
• Jacked Up: Either a specific injury as in "my elbow is all jacked up".
• Jack Up: Synonymous with "Smash" usually referring to concentrically moving a weight as in "I love seeing guys jack up serious weight"
• Get Jacked: To gain strength or size, usually referring to someone’s "yoke" see below.
• Yoke: The whole shoulder/trap/neck area.
• Huge: Big, or large as in "get a huge PR" or "jack up this huge med ball"
• Sumo DL High-Pull: I’ll not attempt to explain this term, you have to see it.
• Jack Tight: When something is literally so tight that you must strain to move against it. As in "if you get that squat suit so jack tight that you can’t move in it, it’ll either be perfect or it’ll ruin your form." Jack Tight Dialed or
• Dialed In: To get something just right as in "your form is dialed" or "that better get dialed in or you’ll have a problem."

Tune in for more… Lovin Life – Local’s Flavor baby!

Scary huh? Here’s our basic goal: Increase work capacity across broad time and modal domains. English: Increase your ability to do more reps/sets/weight in as many different movements and rep/time schemes as possible. Laymens terms: Make you better able to do more things more times faster 🙂

Two questions I get a lot…

1)How does that boil out into a workout plan?
2)Is a plan like this effective for what I’m training for?

1- Simple. Metabolic Conditioning workouts, weightlifting workouts, gymnastic workouts and then various combinations.
Examples:
Basic Gymnastics Elements:
5 Push-ups
10 Squats
15 Sit-ups – as many rounds in 20 min as possible

Met Con:
Run 800meters
50 Back Extensions
50 Sit-ups

Weightlifting:
Front Squat 5 sets of 3 reps, get to a max set of three!

Pretty simple examples huh?

2) In a word, YES. What are you training for? Football, cycling, weight loss, skiing.

A training protocol like this creates a “harmonizing” effect on all ten recognized physical fitness parameters:
1- Strength
2- Power
3- Speed
4- Flexibility
5- Cardiorespiratory Endurance
6- Stamina (shorter duration than Cardio)
7- Accuracy
8- Balance
9- Coordination
10- Agility

It’s doesn’t take a huge leap of the imagination to think of a scenario where a lacking in one of these capacities could cost you the race, game, match, injury, progress. In any sport there are some slight imbalances which may be useful, but I find that it’s the weaknesses that expose faults more so than a slightly lacking strength. The specific technical, tactical and preparatory drills and tasks must stay in place for particular sports (weight loss technical/tactical prep is diet-based) but these should be added to a broad general physical preparatory base of training to advance the athlete in all ten variables.

Please post questions and comments – you should have a few I know!!!!
Let me at ’em 🙂
Thanks