FRI: Muscle-Themed PSC Days
You might have noticed in the Programming Prep from earlier this week the inclusion of a muscle-focused PSC day each week, similar to before when it was called “structure”. The only improvement we decided to make to those days, aside from the re-brand, is that each BLOCK we will focus on two […]
THUR: Post Workout Nutrition
People follow many different forms of nutrition protocol. Some it based around taste, some body composition goals, some of it ethics. The important thing to remember is that your body’s physiology doesn’t take a backseat to your brain’s choices, certain processes within your body are going to take place and you’re either […]
WED: BLOCK 1 Club Inductees
A very big congratulations to the folks who pursued some big goals this past cycle in BLOCK 1.
Ocean Beach
Level 1 Club Inductees
Cali Spaulding, Row Club
Katie Musgrave, Row Club
Brian Annen, Row Club
Chris Healy, Row Club
Level 2 Inductees
Wes Carlin, Row Club
Michael Smoker, Row Club
Brian Annen, Barbell Club
Level 3 Club Inductees
Brian Bishop, Row Club
Liz […]
TUES: Mic’d Up — Coach Mark
We like to have some fun and show the hustle of coaching from time to time with our Coaches. It’s always great to observe a Coach and the dynamic they have with their class, and even better if you can capture a few gems on there, coaching or comedic.
Today, we […]
MON: BLOCK 2 Programming Prep
BLOCK 2 Cycle:
Monday: All Purpose
Tuesday: Strength (Jerks)
Wednesday: All Purpose
Thursday: Strength (Front Squats)
Friday: Muscle
Name: “Ride the Lightning”
Timeline: 2/18 – 3/31 (6 Weeks)
End of Cycle Testing: 3-Rep Front Squat and Jerk
PPB: Aerobic Power 2
(NEW) Skill Focus: Grip Strength
(NEW) Muscle Focus: Glutes & Back
Primary Lifts
To learn why we pick (1) absolute strength lift and (1) […]
FRI: President’s Day Happy Hour
3pm. Saturday. Maverick’s in PB.
Bring your pals. Rain or shine.
-The Team
Friday, 2.15.19
First, for Strength.
Take 20’ to find a 3RM Bench Press
—
Then. For Conditioning.
800m Sprint for Time
—
Finish:
10 Ring Rows
8 Gob Rev Lunges
6 Renegade Rows
4 Box Jump Overs
(x8’)
THUR: Examine No Measures in Isolation
Tom just increased his three-rep deadlift by 50#.
Michelle by 5#.
Pop quiz: Who did better?
While most would immediately look at this and scream out that Tom was the landslide winner, they would be doing so because they are looking at the measurement in isolation. They are not considering relativity and the […]
WED: Why Chronic Dieting Makes You Fat
Step one, you decide that you want to lose a little bit of weight. You research different diets and decide to follow one that creates caloric restriction of, say, 500 calories per day. You repeat this daily for a few weeks and you lose some weight.
Nice going.
However, here is […]
TUES: Why is Strength a Consistent End of Cycle Measurement?
Weak bodies don’t change.
Let me just plainly state that up front in case you only skim. If your body is physically weak, it will not change it’s ability, composition, or its health. Period.
That’s not a Chad and Brad tough guy statement, that’s hormonal physiology 101.
Body’s that […]
