4-30-12

On Saturday we drew for our winners of our past Have It Your Way Fitness Challenge.

The winners were as follows:
   1st Place:  Marcus Edin
   2nd Place:  Kim Yungbauer
   3rd Place:  Mike Carr Jr.

I want to say thank you to Missy Wattenhofer for helping me keep track of the results page.


Workout

Warm-up x 1

Mobility

Strength WOD

10 Minute AMRAP

5     Handstand Push ups
10   Lunges (5/5)
15   Sit ups


Strength WOD's this Week:  Back Squat 3-2-1-1-1, Push Jerk  3-2-1-1-1, sLeg Hip Bridges 3x5, and Deadlift 3-3-3-3.

4-26-12

Workout

Warm-up x 1

Mobility

Strength WOD

3 Rounds for Time

350 m Run
10   Bulgarian Split Squats
120' Waiter's Carry with weight plate

4-25-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5   dDB Ground to Overhead
5   TTB
10 sDB Bent over rows

4-24-12

Workout

Warm-up x 1

Mobility

Strength WOD

4 Rounds for Time

20 Russian KB Swings
20 Lateral Bar Jumps

4-23-12

Today I thought I would give you a little update to some of the things that we are working on. 

One of the things that you have probably noticed last week or will this week when you come in is that we are starting to prescribe tempos on some of our strength lifts.  In previous posts I have indicated my continual search for the safest, most efficient way to get stronger.  I believe by using these tempos we can be more efficient in getting stronger and do so in a safer manner.

We are planning a 4 week 12 session Fundamentals class that we would like to start in May.  If you know of someone who might be interested please let them know that we are planning on doing this. 

Also, be on the lookout for a newsletter to arrive in your mailbox in May.  We are working on our 1st edition as I write this post.

Workout

Warm-up x 1

Mobility

Strength WOD

4 rounds of 3 minutes work/1 minute rest for as many rounds and reps as possible:
 "Cindy Sprints"

5   Pull ups
10 Push ups
15 Squats

Strength WOD's this week:  dKB Goblet Squat 5-5-5, Shoulder Press 5-5-5, sLeg Deadlift 3x5 each leg, and Power Clean 3-2-1-1-1.

4-19-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds Not For Time

1   Sled Push
1   Sled Pull
10 Sledgehammer Strikes (5/5)
120' Farmer's Carry
2    sDB Overhead Step-up Complex

4-18-12

Workout

Warm-up x 1

Mobility

Strength WOD

3 Rounds for Time
10      Renegade Rows
300 m Run

4-17-12

Workout

Warm-up x 1

Mobility

Strength WOD

7 Min AMRAP

7 Box Jumps (24"/20")
7 Burpees
7 Russian KB Swings

4-16-12

I have just about got all of the results tallied for our past Fitness Challenge.  I will post the results when I finish them.

Workout

Warm-up x 1

Mobility

Strength WOD

In teams of 2 complete the following 15 min AMRAP in alternating fashion

10 DB Thrusters
10 Pull ups
10 Push ups

Strength WODs this Week:  Front Squat 3-3-3-3, Push Press 3-3-3-3, TGU 20 each side, and Power Snatch 2-2-2-2-2.

4-12-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds for Time

5   dDB Ground to Overhead
10 Knees to Elbows
20 Double Unders

4-11-12

Workout

Warm-up x 1

Mobility

Strength WOD

Every Minute on The Minute for 10 Minutes

5 Box Jumps
5 Ring Dips

4-10-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5   DB Push Press
10 sDB Bent over Rows (5/5)
20 Walking Lunges (Holding two dumbbells)

Strength WOD's for rest of week:  Bench Press 3-2-1-1-1, Weighted Pull ups, and Deadlift 5-5-5

4-9-12

Workout

Warm-up x 1

Mobility

Strength WOD

"LA Baseline"
500 m Row
40 Squats
30 Sit-ups
20 Push ups
10 Pull ups

See 2/14 for past results

Strength WOD today:  Back Squat 3-3-3-3

4-5-12

Workout

Warm-up x 1

Mobility

Strength WOD

5 Rounds Not For Time

2 sDB Overhead Step-up Complex
1 4 Pos sDB Bent Over Row
10 Mixed AB work (L-sit, Knee-ups, KTE, etc)

4-4-12

Workout

Warm-up x 1

Mobility

Strength WOD

10 Min AMRAP

5    Renegade Rows
10  DB Front Squats
15  Russian KB Swings

4-3-12

The Answer

In yesterday's post I ended with a question.  Here's the answer.

I am constantly searching for ways to improve our product.  My goal is to provide our team with the best information about health and performance that I can.  The message that I want our clients to realize is that training with us should compliment and improve the rest of your life.

We are different at Trinity Strength and Conditioning.  In order to maximize the results that you get from training here we teach the need to move away from the mindset that you need to do endless cardio and starve yourself to lose weight.  We teach that eating should be about fueling your body for long term health.

Weight loss may or may not be a part of that formula.  Fueling your body properly along with smart training will result in an increase in muscle.  If you are already lean, this may mean that the scale may not move.  This may also explain how someone can lose 10-15 pounds rather quickly, but then stall out.  To steal a line from Robb Wolf, it is important to focus on how you look, feel and perform.


At the end of this week our current fitness challenge is over.  What will you do on Sunday?

Hopefully, next week you will be able to take something you learned from this fitness challenge and keep it a part of your life.  Some of you have probably realized that you don't need pizza and jelly rolls.  Some of you have probably noticed you are much more productive during the day when you get adequate amounts of sleep.  As this contest comes to a close, ask yourself "What have I learned from this contest that I could continue to do to achieve my goals?"

Workout

Warm-up x 1

Mobility

Strength WOD

7 Minute AMRAP

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups
Continue down this ladder as far as you can in 7 minutes.

4-2-12 "The Biggest Leadership Mistake of All Time!"

The Biggest Leadership Mistake of All Time!

 I typically write my Monday blog posts on Sundays and this one is no different.  The reason that I lead with that is that it will help the rest of this post make more sense.

Recently I have been reading John Maxwell's book The 21 Irrefutable Laws of Leadership: Follow Them and People Will Follow You and have been reflecting on leadership. Maxwell does a great job of tying each of his laws to historical stories of how he or other leaders have implemented or failed to implement those laws.

Then this morning during church our pastor read the entire passion story as he does every year on Palm Sunday.  This year it was from Mark 14-15.  Now, I have heard and read this story many times in the past but something big jumped out at me today.  As you may have guessed, it is about leadership.

And, no it was not about the leadership that Jesus showed in his willingness to go along with the will of God.

What jumped out at me was the lack of leadership shown by Pilate.  Pilate gives us an example of one of the worst leadership mistakes that has been repeated over and over since that time.  The leadership mistake that Pilate made was to follow the wishes of his people despite his better judgement.

After not being able to find fault with Jesus and realizing that it was out of jealousy that the Chief Priests wanted Jesus to be crucified, he still released a murderer by the name Barabbas.  All because that's what the people wanted.  Wow!  How would you like to have that mistake hanging over your head?

As a leader, we are charged with the duty to do what is right and good for our family or organization despite what our followers may want when what they want is not in alignment with what is right.

A simple example of this is as a parent, it is important to be able to say no to the can of Mountain Dew at 10:00 pm (or anytime of the day for that matter!) despite little Johnny crying and pleading to get his way.

Watch the news about any political campaign and you will see more complex examples of these leadership mistakes.

How do we as leaders...and if you are reading this, chances are you are a leader...make sure we do not make this same mistake?

I think first of all we need to be able to tell the truth.  This, by the way is something that Andy Andrews refers to as something we can all agree on.  We would like our leaders to tell the truth. 

The second thing that we can do is to make our decisions with long term results in mind.  Ask yourself, how will this affect our family tomorrow or next week?  What will this mean next year for our company?  If I decide to allow this, how will that affect future decisions?

What in the world does all of this have to do with working out?

Good question.  Check back Tuesday for the answer.

Workout

Warm-up x 1

Mobility

Strength WOD

For Time:

20-16-12
sKB Clean and Press
Toes to Bar

Strength WODS this Week:  OHS 3-3-3-3, Push Jerks 3-3-3-3, sLeg Hip Bridges 3x5, and Power Clean 2-2-2-2-2.