Archive for the ‘Uncategorized’ Category
Holiday Training
We’ve had a few of you ask for workouts to do from home so we’re going to post some for you. However…let it be known that I consider “holiday training” to be an oxymoron as I am of the high opinion you should all take this time rest and let your body recuperate.
For those of you who want to stay active you have the following workouts to choose from.
Dirty30
10 squats
10 pushups
10 sit-ups
MaxRounds in 20 minutes. If you don’t know that one by now then take a lap.
Bad Santa
Lunges
Pushups
Squat Jumps
Chair Dips
50/40/30/20
Griswold
200 Jumping Jacks
80 Pushups
50 Sit-Ups
150 Jumping Jacks
100 V-Ups
Hope that everyone has a fantastic holiday with their friends and family, whether you are in San Diego or traveling across the country. Safe travels and see you guys next week!
-DT
“Strung Out” & “Twitch”
As a reminder, we are not open until 8 am tomorrow. We’ll have the following workout for all of the PM Daily Challenge classes, and if you decide to come in on your own in the morning then you’ll be training with Megan’s workout.
Today’s Outdoor Challenge.
Thanksgiving Newsletter, Part Deux
Good morning, guys. Hope you all had a great weekend. I know a lot of you are traveling this week back home to see family and friends, so we hope to see those folks before they head back. For those of you who are remaining in town we do have training options for you each day this week with the exception of Friday (which we’ll replace with a light post-Turkey Day hike).
Before we get into the details, let’s first recognize a great man and his mustache.
What is that, you ask?
That’s P360′s very own John Blackburn on the jumbotron of the Anaheim hockey game. He took 2nd place for best mustache in the building. High five both him and his ‘stache when you see him this week because I could not be more proud of him.
Thanksgiving Schedule
As a reminder, we have the following schedule this week,
- Monday & Tuesday - regularly scheduled classes
- Wednesday – 6:30 am DC, 7:15 am DC, 7:30 am OC, 12 pm DC
- Thanksgiving - 9 am Thanksgiving Day Workout then closed
- Friday – closed gym, group hike
- Saturday – normal hours
For those of you interested in burning through the massive Thanksgiving Day food and alcohol coma we’ll be meeting at Torrey Pines parking lot at 11 am and going on a nice stroll up the cliffs. Nothing crazy, but enough exercise to get over that food/booze hangover on what looks to be a really nice day.
$100 Referral Standings
The standings are starting to heat up a little bit in the $100 U-Call-It Referral Contest we are running through the end of December.
- Chris Cisek – 13 points
- Matt Gordon – 12 points
- Rick Dengler – 5 points
- Laura Stomber – 1 point
- Rachelle Rulenz – 1 point
- Tyler Chernack – 1 point
- Meghan Hanebutt – 1 point
Remember, you get 1 point if your friend tries the gym and another 5 points if they join so for those of you who are sitting on one point, get those friends to join and you’ll climb up the standings.
The winner gets $100 towards whatever they want. Gift card, membership dues, cash, etc. Your call.
Member Shout Outs
We had an INCREDIBLE week in the gym last week with 11 different PRs for people, and the following gym records:
- Male Push Press – Jason Weber, 245#
- Female Push Press – Elyse Paulson, 125#
“Beat the Soft” Holiday Challenge
Day 1 of the BTS Holiday Challenge starts today and we are really, really excited at the field of 34 people we have competing for that $300 cash! We expect this group to get very good results for themselves over the next six weeks are excited to track it.
For those of you participating we still need a few figures from people so make sure you read the email that went out last Friday containing all of the details.
As a reminder, we have the following guidelines depending on which categories you are competing.
FAT LOSS
Weigh in every Wednesday or Thursday.
Participants:
- Jason Weber
- Brandon Flora
- Robbie Davis
- Matt Gordon
- Trevor Goyette
- Jon Mesic
- Tim Kuzmuk
- Jandy Marie
- Laura Stomber
- Andrea O’Donnell
- Meg Hanebutt
- Marissa Dubolino
- Heather Dentz
- Alex Vekich
- Jen Gordon
- Sandra Scholl
- Krisan Davidson
- Mollyrose Corr
- Linsey Sala
- Jess Sagar
- Jess Eystad
- Chrissy Perrenoud
- Jewel Johnson
STRENGTH
Your 3-rep deadlift, press and hang clean will be measured approximately every two weeks. You are ultimately responsible for this, although we will guide and remind you as best we can.
Participants
- John Blackburn
- Jason Weber
- Robbie Davis
- Matt Gordon
- Dan Punaro
- Brandon Flora
- Jon Mesic
- Alan Levanda
- Chris Sieberkrob
- Chris Hill
- Trevor Goyette
- Jandy Marie
- Ashley Blanton
- Laura Stomber
- Andrea O’Donnell
- Elyse Paulson
- Chrissy Perrenoud
- Meg Hanebutt
- Danielle M.
- Heather Dentz
- Alex Vekich
- Linsey Sala
- Jewel Johnson
- Jess Sagar
Updated Yoga Class
As of now, the majority of feedback is that people would like Yoga for Athletes to be at 6/6:15 Thursday night rather than in the morning. We also heard come clamoring for Saturday but it would have to be overwhelming for that to happen.
If you are interested in yoga then make sure your voice is heard on the timing.
That’s it…have a great week and enjoy your Thanksgiving!
-DT
Gym is Open
Regularly scheduled classes will be running this morning. Workouts to come soon…
Training Insider: Facebook Month
Hello all! Hope that you guys had an excellent weekend and enjoyed perfect weather both Saturday and Sunday. It was a reminder of why we all made the smart decision to call San Diego home.
What did everyone do? Anything fun? Pritz and I were both at the wedding of Mike Helms and Kristin Spitz (two P360 members) in Carlsbad and if you haven’t seen how it went, then head on over to our Facebook page, check it out and enter the contest. Let’s just say, things really escalated at this one.
Speaking of Facebook…
Facebook Month
We are looking to make September our biggest month of referrals to date and we want it to be a group process. And we all know that while we’re sure you would love to help us out of the goodness of your hears, it doesn’t hurt to throw a little green in there, a huge party and an incentivized point system.
So, we’re going to be financially rewarding all of your Facebook, Twitter & Four Square messages in which you mention Performance360 STARTING TO-DAY…
Here are the point accumulation tiers*.
- 50 points = 10% off for the month
- 75 points = 20% off
- 100 points = 30% off
- Highest Point Total = FREE MONTH
(*subject to alteration up or down once we see how this starts and pre-launch pricing capped at 10% off.)
Here’s how you accumulate points.
- Like a post we make as Performance360, Dave or Bryan = 1 point
- Check In = 2 points
- Post on Performance360′s wall = 3 points (ie. “great workout tonight, guys! Deadlifts kicked my ass!”)
- Get a friend to ‘like’ our Performance360 page = 3 points (ie. post the link to our page on your wall with ‘please like this page. I go to this gym and it’s awesome’)
- Tag @Performance360 in one of your own posts = 4 points (ie. Just got home from doing pull-ups at @Performance360 and I want to kill Dave and Bryan.)
- Tag us in one of your photos/videos = 5 points (hand us your phone and we’ll snap a photo/video of you doing something in the gym. Go home, upload and tag us. That easy. We had someone ask us to film her flipping tires last week and it was a piece of cake.)
- Put our logo as your profile picture for a week = 1o points
- Mention us in a tweet = 2 points
- Re-tweet a P360 tweet = 2 points
Four Square
- Check In = 2 points
- Mayor at end of September = 10 points
As you can see, if you put in a minimal amount of effort the points will add up like THAT. We will keep a running total of all points on a spreadsheet at the gym. It’s very easy for us to track and super easy for you guys to follow.
If we get to 100 total P360 members by close of business on 9/30 then we’ll take a huge party bus out on our dime and celebrate with everyone. We are currently at 79 members.
This is a great opportunity to save yourself some cash and help us a grow. A true win-win for all involved so get those social media fingers ready and let’s do it.
Yoga for Athletes
We have yoga for athletes tomorrow at 6:30 am as a reminder! These classes are geared towards really releasing your hips, relieving lower back pain and making you much more limber in general. While the focus of our yoga class is on athletic flexibility and mobility, they are great for absolutely anyone and all levels.
Per the help of our own lovely Dee Nipper, Pritz has been doing some yoga poses daily for the last few weeks and is really noticing a difference in how his back feels, and he can almost sit Indian style! (This is going to be a monumental occasion).
Sign up for yoga, here.
Surf n’ Turf Class
It’s that time again where Surf n’ Turf Stand-Up Paddle class is back on the menu this Friday at 6:45 pm! We have had 29 people try it in the two time slots we’ve offered and it’s been a runaway hit so far. It will work your core and balance unlike anything you have ever done and add a training variation that will be brand new for you. It’s a great shoulder and posterior chain workout, as well so come on out and try the craziest workouts you’ll have this year.
Just go to Friday on the schedule and check yourself in, here.
Member Shout Outs
This was a great week for member recognition as we had some really nice improvements and overall accomplishments by everyone across the board. We were blown away by how well the entire gym did during the Dirty30. When we did this two months ago we had an average score of 15 rounds completed, and the second time we did it the average rounds went up to 18. That’s an extra 30 pushups, squats and sit-ups per person which is very significant.
I also want to explain the inclusion of John on that list since it reads pretty funny when scrolling down. John gets recognition for missing that hang clean attempt because he tried it and constantly pushes himself. His willingness to try and miss at heavier weight is why he saw his deadlift go from 275 to 365 in about a month, why he’s leaned out substantially and why overall he is getting excellent results.
The moral of the story is you HAVE to push yourself to improvements and not let yourself stagnate on a weight you have been out for a while. And ladies, if you fear getting bulky (which hopefully none of you do at this point) then check out our tutorial on why that won’t happen. You will become more toned, problem areas will go away and it will be fun to know you can arm wrestle strangers at the bar and probably win.
So, I want to see everyone challenging themselves to the next level this week!
Other Tidbits
- The recipe this week was submitted by none other than Lee Alcorn. Having the fine luxury of living with him, I sampled this tri tip that he made last week and not only was it absolutely delicious but it fit the P360 diet criteria. Complete green light so check it out the Blacksburg ‘Huh’ Tri Tip when you come in for class this week.
- Trivia winner for the week was Ashley Blanton. With her guess of 13 seconds for longest chicken flight she nailed it on the dot. I guess that’s what happens when you have a farm in your backyard.
- We have a good section on Post Workout Nutrition on the Food Science board. Give it a look when you come in and ask us what questions you have.
- This week’s training split is going to be a lot of fun as we have some fresh variety for the Daily Challenge classes. As always, make sure you are considering the Bay Boot Camp for a bit longer, more body weight and slightly more aerobic-based change of pace.
What do you guys have for us in terms of feedback and comments??
-DT
“Cheetah”
Happy Friday, folks! Hope everyone has a great day and some fun weekend plans to look forward to. Think P360 is taking it back to the 50s and possibly checking out the county fair this weekend. Heard they are serving fried kool-aid up there and I HAVE to see what that’s all about.
In case you missed yesterday’s entry on goals and frequency, be sure to check it out here. It will give you a good idea of what you should be doing for your specific goal.
Today’s workout is sprint-based, meaning we’ll be working on short and long sprints in unison with some efficient compound exercises. Check out the board when you get here for the “Why We Do” section, but here are the nuts and bolts.
- Sprints are unbelievably effective at kick starting fat loss.
- They are great for body composition as they work type-II muscle fibers which create the lean, toned look.
- They are great for core strength and transfer of force.
- Overall, they really improve body composition and performance.
The Surf n’ Turf Boot Camp today will feature the deck of cards workout. We only have a couple peopel check it out yesterday so we’re going to run it back today with different exercises.
Enjoy!
“Crazy Train”
Today’s workout is a smaller circuit that we’ll call complexes for the sake of board identity. We have five exercises performed six times each in descending order. You’ll proceed at your own pace as usual and rest when needed.
Here is today’s Surf n’ Turf Boot Camp…
We really recommend that you give these a try if your goal is pure fat loss and toning. They are a great compliment once or twice per week to your regular Daily Challenge schedule.
Enjoy!
-DT
“Iron Core”
Today’s workout is a circuit that really hits the core/trunk area. While there certainly are a few exercises in here that specifically target the region, almost all of them will engage the core muscles even on a stability level.
And today’s Surf N’ Turf Boot Camp…
As a heads up, the next two blog topics will be:
- Frequency of training (how often should you train)
- Reps for goals (the science behind different rep and weight combos)
Enjoy the workout today, guys!
-DT
Boot Camps Now EVERY DAY!
First, we have some big news regarding boot camps. We are now offering the outdoor style workouts EVERYDAY that we do each Saturday! You’ll now see and have the ability to sign up for Surf N’ Turf Challenges each morning at 7:30 am and evening at 6:30 pm. Pritz will be instructing them and they will be an awesome compliment to the regular Daily Challenge classes. All of you have access to them, so go ahead and try them out at your leisure.
We have a circuit today, four times through for a descending amount of seconds each time. A couple of new exercises today including water lunges. Make sure you sign up so you can try ‘em out!
Also, the schedule for the week has been posted on the board. Monday and Tuesday were flipped in light of not running classes yesterday.
-DT
Memorial Day Hours
Hi guys, as a reminder we are open from 10 am – 2 pm today. There are no scheduled classes, but we’ll have some suggested workouts for you to come in and do on your own for open gym. We’ll have one for each goal, and of course you can always do your own thing, as well. It’s a great day out so we suggest you come on down, get a sweat going and then hop on over next door and rent a kayak, SUP or jet ski.
Happy Memorial Day and thank you to all of those who have served in our Armed Forces.