Tuesday, December 26, 2017

Special thanks to our coaching team

Coach Isabella keeping an eye on her morning class. Photo credit: www.lane1photos.
As I think back on this past year at the gym, I'm reflecting on the great coaching staff we built up. I am really grateful that we found such a great group of like-minded coaches to work here - we were able to take a week vacation with no worries!

Randy I have to start with Randy. He's been with us since before we opened - his first purchase for the gym was the horse stall mat grips to help us get the mats into place. Randy is a master of understanding and correcting movement. When he's still hanging around during my class, I try my best to keep quiet and let him coach you guys. Randy also has a great contingent of professional runners who trust him with their strength programs. Keep an eye out in the new year, a popular running coach will be releasing a strength program from Randy to the wider running community. If you've never gotten a chance to work with him, think about doing a cycle of Olympic lifting in the new year - you'll get a lot out of it.

Jordan The strength program we have is because of Jordan. She wanted to do something different than our normal S&C class so she started our Olympic-lifting-based strength program last year and now we're about to start our 8th cycle. I was really hoping that we'd be able to grow to the point that she could work for us full time, but she moved away too soon. I miss having her with us, but before she left she was able to train Isabella in our ways.

Isabella Right after she started working out with us, I realized that Isabella cared about proper movement more than any other client I worked with and I wanted to find a way to get her to teach. In addition to being a stickler on movement, Isabella does the S&C programming for you guys (even if you do the S&C in my class). I love her approach to programming and you get a great mix of barbells and kettlebells with the right amount of intensity. What I love most about her programming is that it's easily scalable from #lazystrong antiglycolytic work to full-out high-intensity work (more on that later this week).

Jeremy Our newest addition to the coaching staff is Jeremy. Randy has known Jeremy for years from the kettlebell community. Jeremy is one of the few people who has been around kettlebells as long as Randy, and he is a master teacher of these movements. I know very few people who are as good with and serious about kettlebells as Jeremy. Any time I get a chance I take his noon kettlebell class and I always learn something new.

We have been very lucky that we were able to happen upon an eclectic group of people that are serious about smart sustainable strength training. We don't have systems to create cookie cutter coaches that are interchangeable. Our approach instead is to be serious about the quality of the people that we bring in to teach. Everyone brings his or her own perspective and style and the union of our staff is the best in the area. I hope our members appreciate how special this team is!

I'm looking forward to this new year and the potential for growth we have.



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 8-8-3x8

Accessory/Skill

2 pull-ups + 2 dips between strength sets

Group Workout

8 rounds as heavy as possible:
2L, 2R 1 kettlebell clean from ground + 1 kettlebell back squat 
3 pull ups

then 

as quickly as possible:
75 hand-to-hand kettlebell swing at a challenging weight
*Rest ONLY as needed.  Three breaths rest, and GO. 

then

5 minutes of burpees from the ground 

then

2 minute bar hang



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