Halloween Party

luckily jesus came to party.

Jesse after 500 calories on the airdyne.

dustin during the last half.

i wanted to have some fun today, so i wrote up some fun workouts and placed them in a hat. everyone trick or treated from said hat and got to work:

dustin:

x6 dead lifts @ body weight

x6 burpees

24 rounds

fuck.

gary:

x5 burpees

x10 ball slams @ 40#

15 calories

15 rounds

party.

jesse:

burn 500 calories on the aridyne

x5 heavy swings

x7 kb swings

7 rounds

tj:

x100 pushups

x100 squats

x100 pullups

x100 lunges

row 2k for time

7:22

marc:

x10 squat

x10 pushup

x10 lunges

10 rounds

row 2k

x5 ball slams

x5 burpees

x5 box jumps

5 rounds

pcme:

5k up emigration

5k down emigration

120 days

9.5 miles down.

Today marked my 119th mile, and Karen's 149.5. We set a goal to run 150 trail (above 6.5k feet/on a trail) miles within 120 days. Im slowly nearing our mark, and Karen has crushed it. It seems like a not so daunting task if you break it down to just over 1.1 miles/day, but throw work, life, the gym, etc in the mix, you find yourself fighting to find the "time" to run 15, 10 milers, or 30, 5 milers. These? Not so easy.

At Vitality we engage in functional fitness programming, a training regimen that enables athletes to eventually become well rounded, and engage their training into the "real world."

With a new wave of fitness training quickly sweeping the nation, it's more and more apparent that "Gym" is becoming sport. Not that we don't promote the exercises practiced, and not that we aren't ecstatic about the discovery of functional movements and the transformation of the perception of genuine fitness, we'd just rather put our progression to the test outside of the gym.

power

335#

cody, coffee, and water. welcome to our life.
cody:

no warm up.

after a month of not being in the gym, and a long summer of running and getting skinny, winter is here and his desire to lift heavy weight is apparent. while he has no base for strength training, we are getting back into it slowly. being comfortable under or on top of weight is paramount. regardless of ability each person has to be comfortable lifting weight and simple body mechanics need to be in place. today we started out with 45 reps of three simple lifts; although today's load was light and slow the demand for oxygen was clear. this workload usually is finished under 20:00, but today took 30:00+: an obvious statement.

10-5

back squats @ 135#

bench press @ 135#

dead lift @ 135#

brad, gary:

warm up 10:00

work up to heavy dead lift.

brad: 335#

gary: 345#

@ 60% 4x5 resting 2:00 between efforts.

b-day partay

"...A slew of studies suggest that we each have a fixed neural reservoir of will power, and that if we use it on one thing, we have less for others. Tasks that demand some self-control make it harder for us to do the next thing that takes will power. In a typical experiment on this effect, people who first had to circle every ‘e’ in a long passage gave up sooner when they then had to watch a video of a fixed, boring, scene. The same loss of persistence has been found when people resist tempting foods, suppress emotional reactions, even make the effort to try to impress someone.

This all suggests we have a fixed will power budget, one we should be careful in spending. Some neuroscientists suspect that self-control consumes blood sugar, which takes a while to build up again, and so the depletion effect.

But the good news is that we can grow our will power; like a muscle, over time the more we use it, the more it gradually increases. But doing this takes, of all things, will power...." - Daniel Goleman

happy barfday brad!

27 burpees

27 ball slams

2 rounds

27 squats

27 lunges

27 broad jumps

27 atomic situps

27 pushups

27 push press

27 calories (partner style) 4 rounds

27 burpees

pre-party

team "on the Bottom"

melissa.
pcme, melissa, tj, karen, ronnie, meg, sam, gary, steve, brad:

warm up:

10:00 jog (it could be yogging; the j might be silent).

"now that you mention it, i think i am bleeding inside my chest."

p1: sprint 400 meters

p2: ball hold

2 rounds

*i wanted this to be done at a sprint pace. unfortunately running is not a part of everyone's game plan, but fortunately a burning chest was the outcome for everyone.

5:00 rest

p1: clean and toss ball 400 meters

p2: rest

cooldown:

yog 800 meters

party:

pcme, steve, tj, brad, gary, karen

2:00 work periods

:30 rest

ball slams

rack hold

whip smash

pullup

rope pull/sprint

2:00 rest

then 1:00 work periods/:30 rest

same progression.

power endurance

steve, ellen, randon, erin, sam, kelly:

warm up 10:00

x30 squats

x30 lunges (total)

11:00 round:

complete as many rounds as possible of

x5 front squat

x10 burpees

5:00 rest

11:00 round:

compete as many rounds as possible of

x5 dead lift

x10 heavy ball slam

cooldown:

90 yards broad jumps, row, ride

strength day

gary, brad:

warm up:

row, ride, jump rope

x10 squat

x5 goblet squat

3 rounds

3x10 back squat

1x7 @ 50%

1x5 @ 60%

1x3 @ 70%

1x1 @ 100% of max

brad work to 235# (previous max 165#)

gary work to 205# (previous max 175#)

workout:

5x6 back squat @ 60% of max.

rest :90 between efforts

cooldown:

1-10 knees to elbow.