Tuesday, May 22, 2018

Photo day rescheduled to this Thursday


Last week you guys came through and showed up for picture day, but Dave got delayed and couldn't come, so we rescheduled for this Thursday.

Plan on being there! Wear your shirts and look pretty!



Today's Workout

with a barbell:

front squat 5-3-2-3x2
5 push-ups between sets

then

10x(3 KB deadlifts + 3 KB snatch)/1:00

then

50 Russian twists

Monday, May 21, 2018

Congratulations Marlena - 800m State Champ!

photo stolen from Dave's Instagram Feed
Marlena won the 800m this weekend at the Colorado State Track and Field Championships. She really puts in the work, I always see her on the road on the weekends running while Ric follows her on his bike. And she comes into the gym twice a week to work on her strength. She's always excited to try something new, and really focused on the AGT this last season - she has a real mean kettlebell swing now!

Check out the video and see when she decided to turn it on for the last 200m and crush the field. If I remember correctly, it was a 2:09, 1-second PR. We're really proud of you!





Today's Workout

with a barbell:

deadlift 5-3-2-3x2
5 heavy swings between sets

then, with a kettlebell:

dead stop double clean 5x2 heavy
press 3x(5+5) light
double front squat 3x5 light
snatch 5x(5+5) medium

Friday, May 18, 2018

You guys actually listened to me!

photo credit: www.lane1photos.com
I'm used to ranting into the void so I didn't expect anyone to listen to the it's-ok-to-workout-barefoot rant. But during the last two days most everyone took their shoes off and lifted so much better!



Today's Workout

with a barbell:

press 5-3-2-3x2
2 TGUs between sets

then, with a kettlebell:

double front squat 5x2 heavy
half snatch 3x(5+5) light
double clean 3x5 light
press 5x(5+5) medium

Thursday, May 17, 2018

It's picture day!


Today is picture day! Don't worry they'll be good - we have Dave coming in to take some action shots. He's a great photographer and will make you look good, so don't worry.  You'll get some good pictures to post to show your friend what kinds of cool stuff you do at the gym. Wear your Barbell Strategy shirt!



Today's Workout

with a barbell:

squat 5-3-2-3x2
5 pull-ups between sets

then

swings 10x10/1:00
pull-ups 10x3/1:00

then

50 Russian twists

Wednesday, May 16, 2018

Yes, it's ok to be bare foot in the gym


You may have noticed that this winter after I started the kettlebell-focused program that I was spending all my time in the gym barefoot. It's not because I'm a dirty hippie (though, in Boulder, that's a good default guess). It's because having that solid contact with the ground helps you with the stability and tension you need to have good movement with the kettlebells.

If you're not going to wear your Xero shoes, then barefoot is much better than a running shoe (too squishy) or a weightlifting shoe (the raised heel works against you here).  The most common mistake I see in any powerful kettlebell movement is the wiggly knee. Most of the time that's easy to fix by having you grab the ground with your toes. That turns on your arch and gives you a strong base to work from. It's much easier for your foot to work and actually be active if you don't constrain it inside a shoe.

Having your feet in shoes is just like having your arm in a cast. Your body stops working as hard and relies on the structure around it to do the work for it. And just like coming back from a broken arm, you won't immediately have the strength to do what you need to (or even the neurological connections for your brain to tell your foot what to do!) So ease into it. Maybe just do swings bare foot and then add in more exercises.

I hate wearing shoes, I wish it was socially acceptable for me to be bare foot at work. Even though I have an casual office job, it's not dirty-hippie casual. But any time I get the chance, I let my feet work. Having the solid connection with the ground also tells your brain to let the rest of your body do more.

You don't need to be bare foot in the gym, and I know it feels icky to some folks. I'll never force you to take your shoes off - but if you do wear shoes in the gym, please make sure they're clean (in the winter, bring a change!) because there will be bare foot folks around you and they don't want to step in piles of dirt and snow.



Today's Workout

with a barbell:

clean 5-3-2-5x1
5 heavy swings between sets

then, with a kettlebell:

snatch 5x(2+2) heavy
double front squat 3x5 light
press 3x(5+5) light 
dead stop double clean 5x5 medium

Tuesday, May 15, 2018

Be sure to look pretty on Thursday

photo stolen from www.lane1photos.com
Every couple of months Dave makes his rounds to the evening class. If you haven't met him yet, Dave is our resident sports photographer - check out his work here: www.lane1photos.com.

He'll be at the evening class on Thursday to get some new photos for our website. Be sure to be there so we can get pictures of everyone.



Today's Workout

with a barbell:

squat 5-3-2-3x2
5 pull-ups between sets

then, with a kettlebell:

press 5x(2+2) heavy
double clean 3x5 light
half snatch 3x(5+5) light
double front squat 5x5 medium

Monday, May 14, 2018

Jeremy's last week


Be sure to get in Monday through Wednesday mornings this week to get your last workouts in with Jeremy. The trouble with having great coaches is that they leave to go do the whole open-a-gym thing themselves. Jeremy is heading back to California to start his own brand of strength training. I know it's going to be great, and we're really going to miss him.

Tuesday after Weightlifting Club everyone is meeting at Verde to wish him well. Let Randy know if you're going so he can get a count for reservations.

Amy is going to continue running the Hardstyle class MWF through the summer, and then we'll figure out what we're doing for the fall and winter.  Keep an eye on the schedule (here) - we'll be moving classes around as we figure out what works best.



Today's Workout

with a barbell:

snatch 5-3-2-5x1
5 heavy swings between sets

then

1-arm swings 10x10/0:30
TGU 10x1/1:00