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.

dani's last day...

create more power by driving as far up as you can. let your feet leave the ground. drive your hips forward.

dani.

warm up:

ride 10:00

burn 50 calories

rest 1:00

50 burpees

rest 1:00

100 wall ball tosses

rest 1:00

100 ball slams

rest 3:00

p1: 20 whip smash

p2: 20# ball hold

5 rounds

rest 2:00

p1: upright wipers

p2: plank

5 rounds

melissa: 2:41, 4:34, 4:55, 7:35

dani: 3:30, 4:25, 5:12, 6:46

IWT, strength endurance

use your legs to push up the weight when your shoulders are not firing.

dustin, kourtney:

10 squat

10 lunges

10 kb swing @ 45#/25#

3 rounds

x7 dead lift @ 185#/85#

2:00 row

2:00 rest

3 rounds

x10 goblet squat @ 73#/35#

2:00 ride

2:00 rest

3 rounds

dustin: 595, 575, 565/44, 37, 42

kourtney: 440, 455, 461/30, 30, 30

dani:

jump rope 10:00

10 wall squat

10 goblet squat @ 20#

3 rounds

work up to 145# back squat

then:

@ 45# 3 fspp every :40 fro 12:00

5 burpees, pull 12 yard rope, sprint it out

6 rounds.

brad, steve, gary, jesse:

warm up 10:00

x10 manmakers

brad, steve @ 15# w/weight vest

gary @ 30#

jesse @ 25#

2 rounds

x7 bench press

2:00 push press

2:00 rest

3 rounds

x7 goblet squat

2:00 ball slam

2:00 rest

3 rounds

brad: bench @ 95#, pp @ 15#, goblet @ 53#, ball slam @ 20# (weight vest)

steve: bench @ 155#, pp @ 15#, goblet @ 73#, ball slam @ 20# (weight vest)

jesse: bench @ 75#, pp @ 15#, goblet @ 44#, ball slam @ 20#

gary: bench @ 115#, pp @ 15#, goblet @ 53#, ball slam @ 20#

cooldown:

pullup ladder 1-10-1

power endurance

alex, "i just want to hit five minutes."..."my fucking arms are dead."

front squat push press.

seth.

goblet squat sponsored by chevrolet.
tj, seth

warm up: row, jump rope

seth:

3x12 kb swing @ 35#

3x8 @ 45#

3x6 @ 53#

tj:

3x12 kb swing @ 45#

3x8 @ 53#

3x6 @ 73#

every two minutes, for 10 minutes:

x10 goblet squat

15 yards bear crawls

13 calories on airdyne

tj @ 73#

seth @ 53#

then:

p1: x15 kb swing @ 44#, 15 yards broad jumps, 20 whip smash

p2: rest

4 rounds

cooldown:

p1: overhead slosh pipe hold

p2: plank hold

work until failure, switch places, two rounds.

brad:

jump rope

3x15 kb swing @ 30#

3x10 @ 40#

3x5 @ 53#

3x10 goblet squat @ 30#

3x8 @ 40#

3x6 @ 53#

3x7 front squat @ 50%

2x5 @ 60%

1x3 @ 75%

1x1 @ 90%

then:

every thirty seconds 5 fspp for 7:00

power endurance

steve, john, billy, will:

warm up 10:00-15:00

ball slam ladder 1-10

rest with ball over head

p1: 10 frog hops, 30 yards bear crawls, 15 calories (25 for steve)

p2: rest

4 rounds.

cooldown:

ball toss

technique

melissa, ellen

ride 10:00

60 yards lunges

30 yards lunges: single overhead lunge

30 yards lunges: rack held

3x3 front squat @ bar

1x4 front squat @ bar

1x5" "

1x6" "

1x7" "

step up ladder rack hold

1-7

5:00 sprint on airdyne for calories.

nick:

row 10:00

new workout:

"STAY AWAY FROM OPRAH!"

x50 box jumps @ 36"

x50 pullups

x50 calories on airdyne

x50 ball slams @ 30#

x40...

x30...

x20...

x10...

52:39. he needs to learn to stay away from oprah!

endurance

either way the weight wins.

steve, john, randon:

warm up 10:00

row 5k for time.

steve: 18:08

john: 19:33

randon: 20:51

rest in rack hold for 10:00

row 2k @ faster pace than previous 5k.

steve: 6:52

john: 8:02 - ouch.

randon: 8:34 - ouch.

today was mostly mental. while it was the same amount of work, some chose to approach it appropriately. 5,000 meters cannot be treated as a sprint, but can be pushed heavily. little gas should be left at the end.

party...

today tj turned 28, and yesterday a record he held at GYM JONES was broken. "jonescrawl" is a workout prescribed my the good dudes at GYM JONES www.gymjones.com. three years ago tj completed 10 dead lifts @ 115% body weight, and 25 box jumps @ 24" for three rounds in a time of 3:37. he informed me yesterday that while reading GYM JONES'S daily schedule someone beat his time by :07. to me this would be irrelevant in the scheme of my current fitness level; tj thought otherwise and wanted to re-test the workout. the programming done in VITALITY consists of little "heavy weight lifting" (unless an individual is prescribed an appropriate strength cycle for a good reason), so i wondered how he would perform considering he has not dead lifted heavy for a few weeks. during the warm up he seemed anxious, which can lead to two different crushing outcomes: failure, or success. the clock started and tj went hard, which usually (for me) leads to a blow out. he finished the first round in 1:00. solid. the second round yielded a little less excitement, but still a good round: 1:15. the third round seemed to go wrong at first with a look of terror on his face. he pulled through to finish it in 1:09. he finished the workout in 3:24. this information is just that: information. not better, not worse. tj has a great work ethic, works well with weight, while demanding oxygen, is agile, and productive. does this mean that if he specifically trains for jumping on boxes as sport he could finish the work load in 3:15? if so, what fitness did he lose in order to gain efficiency in box jumps? the point to me is being well rounded, loving what you do, working hard, and having fun. as long as there is progression we are happy. happy birthday tj.

tj, ryan, jake:

birthday party.

pre-game:

dead lifts...

tj: "jonescrawl"

ryan/jake:

x10 dead lift

x25 burpees

3 rounds

ryan: 6:31

jake: 9:34

cooldown (all of us):

x28 kb cleans

x28 pushups

x28 ball slams

technique

pull. serverance package.

not happy.

head and chest up.

melissa, ellen:

ride 10:00

overhead squat technique.

after many days working on back squats, rack squats, power, and flexibility the girls were introduced to a great functional lift: overhead squat.

3x5 squat

3x5 wall squat

5-10 close grip overhead squat w/ 10# plate.

3x3 overhead squat w/ 25# plate

1x1 overhead squat w/ 45# plate

3x10 overhead squat w/20# ball allowing ball to fall forward if necessary.

5x5 overhead pip f.s.u. w/ pvc pipe bro.

during this exercise align your heels with the squat rack, push your head through until you find "the pocket" in your shoulder. apply pressure to the rack and squat.

:20 dead hang/:40 rest

:20 overhead hold w/ 45# bar/:40 rest

5 rounds

neck:

row 10:00

3x5 squat

3x5 wall squat

3x5 shoulder dislocate

3x10 dead lift @ 115#

3x8 @ 155#

3x6 @ 205#

3x3 @ 265#

3x30 hang clean @ 65#

3x20 snatch @ 65#

3z10 close grip hang snatch @ 65#

pcme:

ride 10:00

airdyne:

:10/:50 5 rounds @ +1000/100

2:00 rest

:20/:40 4 rounds @ +600/150

2:00 rest

:30/:30 3 rounds @ +400/150

2:00 rest

:40/:20 2 rounds @ 350/150

1:00 rest

:60 @ 300

danya/pcme:

ride 10:00

90 yards lunges

60 yards soh lunges w/10#, 20#

x5, 5-10 windmill

x5, 5-1 box jump

x5, 5-1 pistol squat

work through the windmill, box jump, pistol squat. work up a ladder during windmills, and down a ladder with box jumps and pistols.

technique

strength day

245#. progress.

tony.

+700 watts for :30. after the third round there is little desire to hold the handles during recovery.

jake.

tj, tony

row, jump 10:00

get filthy quickly: finish the workout, or up until 40:00

x50-40-30-20-10

squat

pushup

atomic situp

ball slam

box jump

tj finished the work right at 40:00, tony finished the squats on the 20 round. he did a great amount of work for today being his second day in the gym. proud.

ball toss for cooldown.

jake, ryan, seth

warm up 10:00

x6...

deadd lift

row

clean

front squat

push press

lunges

pushup

ryan: 65# 3 rounds, 95# 2 rounds

jake: 20# kbs 3 rounds, 25# kbs 2 rounds

seth: 25# kbs 3 rounds, 30# kbs 2 rounds

p1: 30/30 airdyne

p2: 30/30 push press

p3: 30/30 frog hop

3:00 rounds

5:00 rest

1-10-1 kte

1-10 heavy ball slam

dusty:

row, jump rope 20:00

3x10 dead lift @ 115#

2x7@ 155

1x4 @ 245 (somehow saying 185# turned into 245).

1x2 @ 275

1x1 @ 305

5x4 @ 245#

resting 2:30 between sets.

x15 frog hop

x30 push press @ 15#

7 rounds

rest 1:00 between sets.

Strength endurance

move.

swing.

steve, john:

warm up: 10:00 row

barbell complex:

x6...

dead lift

upright row

clean

front squat

push press

back squat

push up

steve: 65#, 85#, 95# (three rounds)

john: 45#, 65#, 75# (three rounds)

then:

p1

x7 burpees

1:00 airdyne

rest 1:00

switch

p2

x15 kb swings @ 53#

1:00 box jumps @ 20"

rest 1:00

three rounds

steve: box jumps: 25, 22, 22/airdyne: 40, 39, 30

john: box jumps: 22, 15, 15/airdyne: 28, 27, 26

cooldown:

5 kte, 5 pushup

5 rounds

endurance

bear crawl. get your ass up the hill.

tj attacks.

king of the hill.

pcme:

20 mile run friday morning.

i began my day with a text message from my sister at 5:30 am reading, "i am ready when you are." what this actually meant was she was awake and ready to drive me to my destination. i prepared myself with some light stretching, light clothing, new shoes, hella rap music on my shuffle, a pint of water, some fruit bars, and some gum. as we drove to the summit of emigration canyon i started to get nervous for this distance: 20 miles. i had not yet run more than 16 miles, and although adding 4 miles is not substantial, i was still nervous as to how i would do. i purposefully was dropped off at least 15 miles away from my house, so i could not find an excuse to not run this distance, and if anything allow myself to wander far away and force myself to get back. i had no phone, no garmin, no watch. just a desire to run, a 5 hour energy, and a plan of attack. the start of the run was easy: all downhill for 8 miles. i have a vendetta against running emigration due to my last shit show performance (5 pit stops in the canyon due to too many dates and too much water). i started the run at 6:30, and i made it to foothill and 8th south in 55 minutes. after a brief discussion about the time and my short shorts with a fellow runner i preceded to east high's track and pounded out 2.5 miles before the sun peeped out. once the students of the school made their way to the track i left and wandered around downtown up through the avenues and finally back to my house. i mapped out the run: 20.3 miles in 2:50. it was a steady pace, a hefty dose of good times, and a lot of recovery. i am currently 5 weeks out from the marathon, and am still just as nervous even with this performance behind me. shout out to ryan, and danya for their inspiration. when my legs wanted to slow down i thought of those two crushing what they do best and pounded through it. eventually i will have 26.2 miles under control, and will move onto bigger and better, more challenging events.

dustin, tj, dani, melissa, sam, brad, jesse, cody:

sugarhouse park hill jam:

warm up 5 burpees, slow walk up hill

5 rounds

workout:

5:00 hill sprints

3:00 rest

5:00 bear crawls up hill, walk down

3:00 rest

5:00 hill sprints

3:00 rest

5:00 backward hill climb

3:00 rest

5:00 hill sprints

cooldown: shit talk about some sort of funny looking shoe.