Friday, November 17, 2017

Be there Monday for Hardstyle Kettlebells


If you have the time on Monday, or can make the time, plan on being at the Noon Kettlebell class. The newspaper will be there to take photos and write an article about Jeremy's class. I'd love for it to be busy and full of energy. If you can make it, be there.



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Thursday, November 16, 2017

Bobby's 78th Birthday

Photo stolen from linked blog post below
I've written a bunch of articles in the past about how important it is to start (or better yet, continue) strength training as you age. If nothing else, having the strength to keep you from falling down will keep you out of the hospital. You don't want to break a hip! I was talking to Randy a couple of weeks ago about it and he mentioned another aspect that I didn't realize: it's not just strength, it's the kind of strength movements you work on. More specifically, it's the speed at which you train that really matters.

Much of sarcopenia comes from your central nervous system turning off and not being able to fire your muscles - particularly the fast twitch muscles. If you want to have the reflexes, the fast twitch muscles, and the strength to keep yourself from falling down you need to train fast.

Bobby (pictured above) is a sprinter, he's at the gym twice a week working on a special program with Randy and he just turned 78. His friend, Dave, and our resident artist just wrote this wonderful blog post about his 78th birthday. Check it out, and see how important it is to never stop strength training.




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Wednesday, November 15, 2017

Lunchtime Kettlebell workout

photo credit: lane1photos.com

If you're in the area (Law School, NIST, NOAA, Creekside Apartments, etc) and are looking for a quick and easy way to get a great workout over lunch, don't miss out on our new Hardstyle Kettlebell class taught by Sr. SFG Jeremy Layport. Here's our latest review of Jeremy and the class:
More than just an excellent workout, Jeremy teaches the foundations of how to move your body with strength and safety. Taking the class for just a few weeks I've already seen it transform the way I move in every other area of my life, from handstands to climbing to deadlifting. I would recommend Jeremy's class to anyone looking to build a foundation of strength and power.
Kettlebells and Barbells are the simplest and most effective training tools. There's no better way to get strong and fit.

Learn more about our approach to Kettlebells here.



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Tuesday, November 14, 2017

Colorado Classic Results

Coach Randy planning strategy during the meet.
This weekend our Weightlifting Team was competing at the Colorado Classic at Cutthroat Athletics.  Here's Randy's summary of the meet stolen directly from his Facebook posting:
A pretty good day for the Barbell Strategy Weightlifting Team at the Colorado Classic put on by Cutthroat Athletics yesterday, solid individual performances all around. 105kg Jeremy hit all time meet PRs with 301 total, closing out the meet and lifting more than all the "kids" (absolute weight lifted and 328.9 Sinclair total and 368.8 SMF total) winning Best Master Lifter. Our newest team members Cheryl and Anji both had personal best days. Coming back from a shoulder injury, Mandi got her very first 6 for 6 meet. Nicholas had a great first meet taking 3rd place in the Junior division. Kelsey Clark, also in her first meet, had a solid 5 for 6 performance. And Cleo put together a solid 5/6 day with PR snatch, clean and jerk and total! 
These performances gave us 3rd place men's team and 2nd place Women's Team. 
Next stop: Colorado State and Open in January!
If you want to try a meet, talk to Randy. He can put together a program for you. No experience necessary, he'll teach you everything you need to know. Ask Josh how well a cycle of Weightlifting worked for him. Last year he spent a full meet cycle with Randy and now he lifts so much better than I could have ever taught him. We have a very low-pressure team, so don't worry about being a good lifter before you join.

Our artist-in-residence, Dave, was at the meet taking photos. The full link to his album is here. If you see a photo you like, please support him by buying a photo.



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Monday, November 13, 2017

Jeremy is in charge this week

photo credit: lane1photos.com
We wanted to give you a week of working with Jeremy so that you can get a feel for how he runs things.  So both Isabella and me will be away from the gym this week. No matter what class you choose, Jeremy will be in charge.  He'll be doing the S&C programming this week (I gave him our pattern, so it won't be crazy different than from what you're used to). He'll also be teaching his normal noon Hardstyle Kettlebell class. If you're doing the strength program, you've already got your program (below), but ask Jeremy if he has any better ideas for the AGT accessory work.

You're in really good hands, have fun learning from another coach. It's always good to get someone else's opinion. I probably let a lot slide since I know your strengths and weaknesses. A new perspective will be good.




Warm-up

Jeremy's choice

Strength

Jeremy's choice

Accessory/Skill

Jeremy's choice

Group Workout

Jeremy's choice



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Friday, November 10, 2017

Two quick reminders

Randy coaching the bent press. Photo credit: lane1photos.com
1 - Remember that we've started our November-to-January referral challenge. We know you love special edition t-shirts. We know that we can only grow our cult gym unless you bring in your friends. So, between now and the end of January, if you refer a new member, you'll get a special shirt that no one else will ever get. You can't buy this shirt, you have to commit your friends and family to our special brand of fitness. Everyone will know how much you care about our gym because your shirt will prove that you're willing to risk a friendship over a t-shirt.

2 - We really do want that morning class, but we need you to weigh in. If you're the kind of person who likes working out in the morning (I can't imagine those people even exist but I admire them), please vote for your most convenient times below. Or maybe you have friends (see above) that would come in the morning, get their votes too! I even made it easy this time, the form is right here ⇩. You don't even need to go anywhere to vote.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 5-3-2-3x2 - not crazy heavy since you have a 1RM test later today

Accessory/Skill

5 heavy swings between strength sets

Group Workout

front squat to a new 1RM
compate to 09/05/2017

then 

5 rounds:
10 kettlebell good morning 
10 floor to feet 

then


2 minute hinge hold 



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Thursday, November 9, 2017

Holy Grail Trifecta


I struggle with marketing the gym - it's hard for me to describe what we do in the language that most people looking for a gym would understand. So I'm grateful when I get emails like this from our members. This one below from one of our longest-term members really means a lot to me - it's the perfect description of the kind of gym we had hoped to create when we opened two and a half years ago. Growth has been slow, but we're growing with exactly the right kind of people, the kind that understand why we're here. I'm flattered that we mean enough to someone to take the time to write us a meaningful review like this one.
I consider BSSC to be somewhat of a holy grail trifecta. Health, fitness, and nutrition. I haven’t before experienced that combination delivered in such a meaningful and simple way. In the near two and half years since stumbling into your gym from that sketchy laundromat, I’ve developed both mentally (those damned technical Olympic lifts requiring all that concentration) and physically through a decidedly disciplined process. I’m at the gym a lot because I get a lot from it. The simplicity of barbells and kettlebells is beautiful. I never would’ve thought there could be so much to an iron ball with a handle. I was feeling pretty good about the Kettlebell Sport, then I got introduced to Hardstyle. Oh boy! A whole new complication with that same primitive ball of iron. 
The coaching is altogether different too. I’ve worked with trainers in the past, some good, some average. The combination of professional weightlifting coaches and PhDs creates a unique offering. Not only do you provide effective programming but the theory and science behind it is available too. (Just ask, but be prepared for a lengthy answer replete with formulas and graphs). The depth of the pro coaches is a treat. The opportunity to work with a high level competitor like Jordan was awesome. Jeremy seems like that same kind of high quality, accomplished ilk. Though I only attended one session so far, I learned enough Hardstyle to be frustrated but eager to learn more. Randy is Yoda. 
I love the daily blog and the rants. You’re preaching to the choir. The nutrition advice and advocacy is most welcome. Where else can you get a great workout and a shot of tequila? Oh, and be encouraged to eat bacon? BSSC. Thanks for that. 
Metal and 90’s Grunge (with the occasional 80’s hair ballads) make for a great soundtrack.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

squat 5-3-2-3x2

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

Spend 15 minutes working up to a heavy goblet catch.  

then 

2 rounds:
Perform as many reps as possible at above weight until position breaks 

then 

5 rounds:
10 Kettlebell Full Range High Pull
10 Lunge with Kettlebell in Goblet Squat position
5 Push Up

then

2 minute superman hold



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