Bring your A game

You see the finished product, the exercises/order/number of reps etc but let me explain what goes into each workout. Sheryl does a magnificent job of coming up with the workouts on a monthly basis. We try to have a theme each month and this month it is going to be determining your place in the hierarchy of these types of workouts. There are certain classifications and requirements for entry into various categories. You may be an elite level athlete in 1 criteria and an entry level athlete in another. This way you can see where you and every one else stands. Each level athlete will be able to push each other for maximum performance.

There are other themes we are discussing. You know that I LOVE WEIGHTLIFTING. To that end there is a protocol that calls for Max Effort 1 day, Dynamic effort another day, and speed/repetition the third day. These would be conducted after the workout of the day and would involve, Total Body, Upper Body, Lower Body. Just how these protocols will be administered is still up for discussion. I would think that this would be conducted over the month with our workouts coordinated with the 2nd workout so that this initial workout would not overlap into the 2nd workout.

There are many hours spend in making sure that we have comprehensive protocols for maximum benefits.

This is the only thing I ever wanted and have talked about owning a gym since I was 18 yrs old. Age,however, is a cruel mistress. She gives you time on one hand, but then takes away your ability to do what you want on the other. My one and only job is to ensure that everyone has a safe, motivated, and incredible experience. I take my job very seriously , coaching and positively directing .

I have Osteoarthritis in both my left and right shoulder. That means that both shoulders have NO CARTILAGE in them. Therefore the ball and socket are bone on bone. I cannot raise either hand or arm past my shoulder. There is no cure for this. I used to be able to do all the exercises, but now even pushups cause pain in my shoulders. So I plod along.

I didnt want anyone to think the I wasnt practicing what I preach. There are things that Im able to do and when the time is right, I do them. I dont want to take anything away from you so I would rather forgo my own workout to ensure that you get a quality one.

Has anyone noticed any new changes in the gym. I sure hope so cause it takes me almost an hour to make it look that way. The floors are cleaned with Mr Clean with disinfectant and then followed by a mist of germicide, which assounts for the different smell. Its hard work, but you are worth it.

To that end Im going to ask each and every one of you to help me out. If you use dumb bells, kettle bells, bars, slam balls, medicine balls, pull ups etc, please use one of the disinfectant wipes that are prominently displayed at the front of the gym, and wipe off everything you touch. THis way, everyone will be able to know that the things they touch have been disinfected.

Additionally, I know we have some awesome runners in our community. I do have to ask that if you run off road, or through the mud, that you DO NOT bring your shoes into gym. The dirt that you track in is very difficult to get off the mats. Everyone should have a pair of shoes that they use solely in the gym.

For those of you that use chalk, If you bring the chalk onto the floor, please clean it up prior to you leaving. This will keep the floor looking as pristine as possible.

I dont mean to rant, but I love the gym. Its the only thing that I ever really wanted to do. It gives me immence joy to see each and every one of you progress and know that we had a hand in it. Sheryl and I work very hard to provide everyone with a positive experience. We are asking for the respect that keeps OUR GYM looking good.

10 each - pull ups/push ups/situps/squat

Run 400

20 each - above movements

Run 400

30 each - above movements

Run 400

40 each - above movements

Run 400

Sheryl will provide instructions

Just in case anyone was wondering, Ive been on vacation from the gym this week. Sheryl is going on vacation at the end of next month so we agreed this would be a good time for me to take off since Sheryl’s work schedule was not too hectic. Just in case anyone was wondering.

Set out 4 corners about 10 yds apart

1st corner - High Pull Snatch

2nd corner - RDL

3rd corner - 1 Arm Snatch

4th corner - Thrusters

Use Dumbbells.

15-10-5

Lunge between stations

Nice work. Everyone

Dead Hang Pull Up - 3 count x 10

Plank Hold - 3 count then push up x 10

Squat Hold - 3 count then plyojump x 10