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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