Contact:

Call Chase Evans:
801-699-9615

Or Email:
Chase Evans
chase@vitalityffp.com

TJ Bottom
TJ@vitalityffp.com

Thursday, February 24, 2011

NEW WEBSITE IS UP!

CHECK IT HERE VITALITYFFP.COM.

From now on the training blog will be located on the new website. For all previous entries, you can still visit this blog.

Thanks for checking us out!

Wednesday, February 23, 2011

conditioning

marc, steve, john, calvin, ryan, billy
warm up 10:00

3x15 squats
60 yards bear crawls

complete every :30/rest :30
begin standing and progress downward to a full depth squat, then jump
5 rounds

round 1:
complete every 1:00 on the minute:
5 goblet squats
5 kettle bell swings
5 burpees
5 rounds

rest 2:00

round 2:
complete every 1:00 on the minute:
10 knees to elbows
10 kettle bell swings

rest 2:00

round 3:
complete every 1:00 on the minute:
10 fspp
7 ball slams

rest 3:00

1:00 airdyne sprint:
steve:57
ryan: 52
john 43
calvin 41
marc 37
billy 32

Tuesday, February 22, 2011

conditioning

someone had time to recover.
overhead hold.
swings.
30" box jump
all day with a smile.

tj, derek, elizabeth, pickup:
warm up 20:00

3x10 squats

30 yards bear crawls

5x10 kb swings

5x5 kb swings

complete every :60...
5 goblet squats
5 swings
5 burpees
5 rounds

:30 overhead hold, then complete every :60...
5 burpees
30 yards bear crawls
5 rounds

500 meter row
pickup 1:36
derek 1:38
tj 1:32
elizabeth 2:06

kelly: squats, jumps, split jumps, lunges, yoked out legs!

Monday, February 21, 2011

conditioning




melissa, ryan, elizabeth, john:
warm up 10:00

3x10 squat
3x7 jump tuck
3x5 burpee

:30 plank
:30 bear crawl
:30 rest
3 rounds

:30/:30 overhead hold with barbell
4 rounds

p1: 6 dead lift, 6 clean, 6 push press, 200 meter row/250 meter row
p2: rest

cooldown

chrish, nic, tessy, corbin
warm up 10:00

3x15 squats
3x7 jump tucks
30 yards bear crawl

:30 overhead hold
:30 plank
:30 bear crawl
1:00 rest
5 rounds
on the 6th round we went until someone quit during the overhead hold, which was at :52, so naturally the plank lasted :52, as well as the bear crawls.

cooldown:
:30/:30 airdyne/row
10 rounds

conditioning

melissa:
row 10:00

10 squats
5 wall squats
3 rounds

30 yards bear crawls

dumbell complex:
x6 of each...
dead lift
bent over row
curl
front squat
push press
6 rounds total

x7 fspp @ 15# dbs
x7 box jumps @ 18"
x7 calories airdyne
complete 1 round every 1:15, and rest 1:00.
as soon as player is unable to complete the work in 1:15 stop.
she was able to maintain 7 rounds.

x10 kettle bell swings
x5 pullups
5 rounds

cooldown 5:00

Saturday, February 19, 2011

conditioning

tj, ellen, steve, gary, john, swayze
warm up 10:00

3x20 squats
3x7 jump tucks
60 yards bear crawls

:30 rtw to the right
:30 rtw to the left
:30 rest
3 rounds

race to 10 burpees
rest :30
3 rounds

p1: r0w 2:00 (shooting for 600 meters) *tj maintained.
p2: kettle bell farmer carry hold
2 rounds

:30 push press
:30 weighted bear crawls
:30 mtn. climbers
:30 plank
1:00 rest
2 rounds

Friday, February 18, 2011

34 years of a party

happy birthday john.


john, steve, melissa, josh, marc
warm up 10:00

3:40 airdyne sprint:
steve: 120
josh: 118
john: 106
marc: 91
melissa: 65

12 man makers + 1:00 weighted bear crawls
11 man makers + 1:00 weighted bear crawls
11 man makers + 1:00 weighted bear crawls
1:00 rest between each

34 kb swings
34 push press
34 calories airdyne

34 kte cooldown

Vitality ffp from Seth Huot on Vimeo.



TJ: Row 10:00 *Warm up

7500 m Row: 29:29

:30/:30 Push Press x4 (@25#DB's)
100 reps total

200 pushups

Stretch Cooldown

Thursday, February 17, 2011

conditioning


matt, steve, seth, ellen, jake, nic
warm up 10:00

10 squats
15 yards lunges
3 rounds

:30 push press
:30 mtn. climbers
:30 plank
1:00 rest
3 rounds

p1: 60 yards bear crawl
p2: overhead hold
rest 1:00
3 rounds

p1:
300 meter sprint (faster than 500 meter pace)
200 meter recovery (slower than 10k pace)
p2: real rest
3 rounds

Tuesday, February 15, 2011

welcome back?

3
the other 3.
i guess it has been a while since anyone has had to breath? this week begins a new micro cycle in the gym: less weight specific workouts, and more breathing.

nic, jake, seth, derek, ellen, pickup:
warm up ball toss.

3x15 squats
3x15 yards lunges
2x15 bear crawls

isometric goblet squats:
:10/:10/:10/:10 progressing down to the bottom of a squat, drop the kettle bell and jump.
rest 1:00
5 rounds

p1: 30 calorie sprint
p2: rack hold
p3: bear crawl
3 rounds

cooldown:
ball toss.

Monday, February 14, 2011

conditioning




ryan, john, steve:
warm up 10:00

5:00 row sprint
steve: 1500 meters
john: 1402 meters

pullup ladder 1-7

20/10 front squat push press
15 rounds

15 swings
15 yards bear crawls
300 meters
rest 1:00
3 rounds

cooldown:
30 calorie sprint
rest 2:00
30 calorie sprint

conditioning

catch it with your elbows up.

melissa, nick
warm up 10:00

10:00 movement:
x3 goblet squat
x7 swing
x7 single hand swing
x7 rtw
x7 clean
x7 figure 8

power clean:
5x5 resting 2:00 between each set.
nick @ 125#
melissa @ 65#

2:00 row @ 1,000 meter pace
1:00 bear crawl
:30 rest
3 rounds


Saturday, February 12, 2011

endurance

gary, brad, matt:
warm up 10:00

x5 goblet squat
x5 swing
x5 rtw both ways
10 rounds

pullup ladder 1-6

2:00 row
1:00 bear crawl
1:00 rest
2:00 ride
1:00 bear crawl
1:00 rest
2:00 rack hold
1:00 bear crawl
1:00 rest
2 rounds

Friday, February 11, 2011

breathe.

sprint.
ellen, josh:

30/30 kb swings
8 rounds

30/30 push press
4 rounds

atomic situp ladder 1-6-1

15 kb swings
15 yards weighted bear crawls
1:00 sprint row machine
15 yards overhead walk
rest 1:00
3 rounds

Thursday, February 10, 2011

Kelly, aka "a new name everyday," McCartney

quality shown by her control.

Kelly McCartney

Height: 5’2”

Weight: 98 lbs.

Max dead lift: 215#

Max back squat: 145#

Max front squat: 125#

Kelly came to Vitality looking for a challenge. With a background in gymnastics, kenpo, and tai kwon do she was more than able to perform tasks placed in from of her. Her strength relative to her bodyweight is outstanding. This strength has helped her in many facets of functional fitness.

Recently Kelly decided to participate in the 2011 NPC Utah Open: Bodybuilding, Fitness, Figure and Bikini Championship. Training for such an event has required her to completely redirect her focus. She now spends 6 days a week in the gym “lifting traditionally” for aesthetic purposes. Her dedication to the competition has taken full affect. She has altered her diet drastically, spent countless hours researching the competition, and has three different coaches helping her prepare for the event. The competition is scheduled for March 19th 2011.

“Currently, my biggest commitment rests in the upcoming competition. I think it's easy for someone to make a goal for themselves and even easier to come up with excuses not to meet it. Five months ago I set a goal to compete. As much as I would love to eat cupcakes all day, I remain committed to training hard, eating right, staying focused and giving my best effort until the moment I step off stage. My intentions are not to take a certain placing, but instead knowing I worked my buns off (or on, rather) and deserve to be up there with the other girls.” –Kelly McCartney

Wednesday, February 9, 2011

Ryan Ryan Ryan Ryan.

clean.
thoughtful.
helpful.

Ryan Scothern

Height: 5’7”

Weight: 155 lbs.

Max dead lift: 405# (post broken back)

Max front squat: 285# (post broken back)

Max power clean: 215# (post broken back)

5,000 m row: 18:26

2,000 m row: 6:55

1,000 m row: 3:18

500 m row: 1:29

Ryan has been an active part of Vitality since March 2010. His dedication to fitness and growth is indescribable. His drive, focus, and mental capacity are like non other I have seen. Even after reconstructive surgery on his knee, and an unfortunate skydiving accident resulting in a broken back he has come back to crush any goal I set for him. Ryan’s brain does not allow for stagnation, so his future plans are ever evolving.

Ryan is a national champion skydiver. He is a professional skydive instructor with over 5,000 jumps and countless hours in the wind tunnel. His main focus this year will be competing in national skydiving events, and hopefully world’s. Even with most of his attention driven towards those goals he still finds time to run, bike, and swim, which will allow him to participate in his first sprint distance triathlon the summer of 2011.

Ryan had this to add, “while blossoming into an american consumer, I played football, baseball, wrestled, power lifted and crushed hella track. Skydiving consumes most of my time. I recently transitioned from work/fun jumping to pro competition. As an individual I am committed to doing anything which sets me apart from what I'm told to be. I loathe authority and question everything and everyone. If I'm told something is status quo, you'll generally find me doing the opposite. Most of all I question myself. Can I go beyond the pain threshold established by my brain? Can I extinguish burning anxiety? I am committed to finding out.

My future plans are to do whatever my brain resists. Dan Dennett said, "the only meaning of life worth caring about is one which resists our best efforts at examining it." I want to examine the parts of myself which my brain, body and will resist being examined. Hopefully in the end I will find meaning to my life.”"

work

nick
warm up 10:00

3x10 squat
3x5 jump tuck

x10 dead lift @ body weight
x10 pullup
10 rounds

rest 5:00

2,000 row @ 10% of best time:
8:25

cooldown
5:00 bike ride


Tuesday, February 8, 2011

conditioning

jump.
goblet squat

tj, nic, tony, taylor, pickup, derek:
warm up 10:00

3x20 squats

15 yards lunges
15 yards bear crawls
3 rounds

60 yards broad jump walk outs

x12 goblet squats + 4 burpees
x8 goblet squats + 4 split jumps
x6 goblet squats + 4 frog hops

cooldown:
12x5 kte

TJ Bottom

perspective. "live by moving"


move.

Tj Bottom:

5’7”

156lbs

Max Lifts:

Deadlift 435#

Front Squat 245#

Push Press 210#

Power Clean- 215#

Weighted Pull up 96#

Box Jump 53”

Half Marathon: 1:36:00

500 m row: 1:29.9

2,000 m row 7:15

TJ Bottom and I have had an ongoing relationship for roughly 10 years; we often saw one another at local gyms lifting and such. Conversations about training together were few and far between, but he approached me in March of 2010 seeking a facility in which to train. He had been to other facilities and strength trained on his own, but had not yet really found a place in which he deemed home. He entered Vitality with an open mind, and a desire to work. Since then, TJ has helped me and many others find a much-needed outlook on life, and training.

Being product of an active upbringing TJ has been engaged in sports since the age of 3 (skiing/snowboarding, basketball, surfing and swimming), but has found himself most active in mountain sports: snowboarding, hiking, and trail running. He has been employed and immersed in the Action Sports Industry for 12 years now, working with Burton Snowboards, Analog, and Volcom to name a few. In doing so, he has had the opportunity to engage in sport around the world and continues to venture out in seek of new adventures.

Much of what TJ has done this passed year is accredited to his efforts over the passed few years lifting and practicing functional fitness. He has been trained to firstly mentally prepare himself for whatever he does; this preparedness allows him to excel at whatever he wants to do.

TJ has a great outlook on life, and a strong work ethic inside and outside of the gym. When asked about training he typically relays that, “anyone can pick weights up and put them down, and anyone can move them, but altering your perception towards yourself and your life, which then transcends into meeting your physical goals, be them aesthetic or performance based is primary. I am interested in unlocking your mind, your body always follows.” Because of this position TJ has set goals for himself for the year of 2011 that are both fun, and challenging.

TJ has great absolute strength in many facets, but has chosen to spend 2011 Running and Cross Training, and staying healthy doing so. His first activity will be participating in the Salt Lake Half Marathon with me projecting a finish time under 1:35:00. This run will help prepare him for his first marathon in San Diego on June 5th, 2011. After this he plans on re-setting himself, and participating in a couple fun runs including the Freedom Half Marathon, a relay at the Utah Half Ironman, and a 17-mile steeplechase. These will all further prepare him for a final marathon in Portland this October, where both Steve Chapman, and myself will join.

Monday, February 7, 2011

strength

john, ryan, elizabeth:
warm up 10:00

3x15 squat
3x5 jump tuck

15 yards lunges
15 yards bear crawls
3 rounds

45 yards lunges @ farmer carry
45 yards lunges @ overhead (dumbells)
45 yards lunges @ overhead (barbell)

:30 squat/:30 rest
6 rounds

:30 dead hang
:30 swings
:30 rest
6 rounds

500 meter row
ryan 1:29.2 (new pb)
john 1:34
elizabeth 2:04

Saturday, February 5, 2011

burner.

matt almost died.
setting yet another bar.

"3:05 to yuma."
x40 push press @ 15#
x20 burpee pullups @ 8'
x20 push press @ 15#
x10 burpee pullups @ 8'
tj 3:05
ryan 3:17
brad 3:57
pickup 4:16
matt 5:07

cooldown with 200 kb cleans.

steve chapman.





Steve Chapman

Height: 6'0”

Weight: from 307 lbs February 2010 to 199 lbs February 2011.

5,000 m row: 18:06

2,000 m row: 6:54

1,000 m row: 3:06

500 m row: 1:25

Max dead lift: 455#

50 burpee-pullups: 6:01

10:00 airdyne test: 306 calories

1:00 airdyne test: 68 calories.

Steve and I have been friends for over ten years. Our fitness goals were always drastically different from one another’s. Steve had a nickname: “Big Steve,” and for good reason. He is built like a freight train. He never expressed a problem with being bigger, and never seemed uneasy about being overweight. That was his life, his reality. Several years ago during “the bodybuilding phase” I joined Steve at our local gym for weight training sessions. Once he stepped foot in a gym he never looked back. He built a habit from scratch; unlike anyone I know: training 5-7 days a week at 5:00 am before work. His goal was to look awesome and that was about it. He informed himself, he coached himself, and created diet plans all to increase size.

Before creating Vitality I asked Steve if he would want to check it out, and without hesitation he responded with, “oh fa-sho man.” Back then, the gym consisted of concrete floors, a row machine, some ropes, three kettle-bells, and dimming lights. He walked into the gym weighing 307 lbs. His first workout consisted of body weight squats, lunges, and then a circuit with kb swings and burpees. I remember his face during the first round: a look of panic. After a short trip to the restroom he returned with a look of determination. He finished his first day, and has not stopped progressing since

His attitude and commitment to Vitality matches mine. He mentally loves a challenge, and physically changes everyday. While he may never had thought about running, I have required Steve to pick up the sport initially for conditioning and weight loss. Since starting to run he as found a passion for the sport. He plans to run his first half marathon in February of 2011. He will then run a half marathon every four weeks for the next three months helping him to prepare for a marathon in October. Steve’s ambition, and happiness towards fitness and life match the definition of Vitality through and through.

Thursday, February 3, 2011

grip strength

bridge press.
hey there.
flatten out your back and watch where you are going.
to the top.

gary, brad, marc, nate:
warm up 10:00

7:00 movement:
5 of each...
swing
single hand swing
clean
jerk
push up

:30 dead hang
:30 kb swings
:30 kb hold
:30 rest
3 rounds

20/10 front squat push press
15 rounds

10/20 bridge press
10 rounds

5:00 movement:
10 kb swings
10 knees to elbows

cooldown: ball toss

Wednesday, February 2, 2011

strength

once the hips are open the lift is over.
billy - burpee pullups.
kelly. stoked out.
all rolled up into one.

ryan:
warm up 12:00 row
x15 goblet squat @25#
x10 goblet squat @50#
x5 goblet squat @106#
3 rounds
x15 kettle bell swings @25#
x10 kettle bell swings @50#
x5 kettle bell swings @106#
3 rounds

work to heavy push press: 185#
3x3 push press @ 135#
rest 2:00 between efforts.


get it?

If you want us to do more abs I want you to drink less and stop eating cupcakes.

Tuesday, February 1, 2011

rowing party

2,000 m row:
sam 7:29
gary 7:28
brad 7:26
marc 7:49
ellen 8:47

Monday, January 31, 2011

strength

towards the top.
josh
395# (remember to breath)

ryan, john, josh:
warm up 10:00

john, josh:
3x20 straight legged dead lifts @ 45#, 35#

ryan worked to a new dead lift max: 405#

workout:
john @ 185# 8:00
josh @ 165# 5:53
ryan @ 225# 5:40
x5 dead lifts
x10 burpees
6 rounds

then:
6:00 movement:
x15 fspp
30 yards weighted bear crawls.

cooldown/warm up ball toss
ryan, randon, corbin, dustin, ellen:

x6
goblet squat
swing
single hand swing
clean
jerk
pushup
10-15:00 movement

step-up ladder 1-10(rack position)-1(farmer carry)
39:00



Proud

We have been following Seth on his venture to the 15th Winter X-Games, which was held in Aspen this past week. Seth traveled to Aspen to finalize his 3 part competition for the first ever "Real Snow" event, which consisted of 8 selected riders putting together a 1 minute video part to be judged by the public, and then by a panel of Judges, and finally competing in a Rail Jam in Aspen to cap it all off.
We are super proud of how Seth performed, and even though he didn't walk away with a medal, there is no doubt that he has deepened his impression on the ongoing path of snowboard progression.