Contact:

Call Chase Evans:
801-699-9615

Or Email:
Chase Evans
chase@vitalityffp.com

TJ Bottom
TJ@vitalityffp.com

Monday, November 29, 2010

strength, conditioning

135#
john
bertums
1100 reps
aaron
dustin, john, steve, aaron

steve row 2,000 meters: 6:48

aaron, john:
warm up 10:00
x20 goblet squat
x10 goblet squat
x5 goblet squat
increasing weight by 10# each round
3 rounds

interval work:
:15/:15
front squat
6 rounds
:15/:15
push press
6 rounds
:15/:15
front squat push press
4 rounds

then:
ladder 10-1
squats
pushup
ball slam
kb swing

melissa:
x10 squat
x5 goblet squat

x10 dead lift @ 65#
x7 @ 85#
x4 @ 95#
x1 @ 115#
x1 @ 135# new pb.

tj botterms:
warm up jump rope

ladder from 100-10 (decrease in increments of 10)
double unders
mtn. climbers



Sunday, November 28, 2010

just because

pcme:
yesterday i decided that the workout for the new year needed to be 1,000 burpees. today i discovered what a little over half of that workout would be:
50 burpees for time: 1:56
rest 2:00
25 burpees every 2:00 (25 burpees took roughly 1:00)
8 rounds
rest 4:00
15 burpees every 1:30 (15 burpees took roughly :35)
20 rounds
after 550 burpees came 550 mtn. climbers with my feet in the rings.
mtn. climber ladder:
100-90-80-70-60-50-40-30-20-10 (each leg)
rest 10:00
3x10 box squat @ 50# kb
5x5 box squat (front squat position) @ 95#
5x5 box squat (front squat position) @ 135#
5x5 box squat (front squat position) @185#

kelly mac:
tons of yoked out leg work.

*be who you are; nothing you are not. love life.

Saturday, November 27, 2010

conditioning

josh, pcme
row 10:00

x20 goblet squat @ 30#
x10 goblet squat @40#
x5 goblet squat @ 50#
3 rounds

every 3:00 complete:
x5 goblet squat
x10 box jump
200 meter row
4 rounds

p1: 150 jump rope
p2: rack hold
4 rounds

Friday, November 26, 2010

conditioning

melissa:
warm up 10:00 row
row 2500 meters
rest 2:00
row 2000 meters
rest 1:00
row 1000 meters
rest 1:00
row 500 meters
rest 2:00
row 1000 at 2500 m pace


BLACK Friday


I have had my eye on Mr. Black since my Volcom days, ever since I hosted a competition at Brighton 3+ years ago (in which he won). Sean had something, a humbleness about him that seemed to suppress his quirky personality, but did not such in displaying his talent on a snowboard.
He is a pleasure to have around the gym. And as he warms up to the crowd, watch out, Sean may jack you for sweatpants money, and take that check to the bone-zone to cash it in.

This is an older vid, but you get the gist, Sean is the goods.

MICA minute #9 from Loren Brinton on Vimeo.

Thursday, November 25, 2010

thanks again

nick
kelly: cardio?
thoughtful.
like a g-shock.
brad

thankful for disco balls.

party party party:
gary 2,000 m: 7:26
brad 2,000 m:7:26 (penalty for not hitting his goal: 100 burpees. gary took 50 of them off his hands.)
taylor 2,000 m: 8:59 (penalty for not hitting his goal: 100 burpees)
josh 10:00 row: 2671 m
steve 10:00 airdyne: 293 calories
jake 10:00 airdyne: 222 calories
ryan 10:00 airdyne 211 calories?

as many rounds as possible in 30:00:
40 squats
40 kb swings
40 pushups
20 pullups
40 atomic situps
nick: 4 rounds
tj: 5 rounds
john: 3 rounds
pickup: 4 rounds

Wednesday, November 24, 2010

conditioning

broad jump. "lets practice pap, bro."
front sqat. the load is carried in different ways depending on comfort, and flexibility.
elbows drive upward.
even after 28 rounds she maintained under 2:00 average/:30!
alex resting.
swings.
dale "i dont work that hard on my own."
zach
aaron "i hate these the most."
kelly during "stoked to get yoked wednesdays"

steve, dale, aaron, zach, john:
warm up 10:00

2:00 rounds
1:00 rest of:
squats
pushups
kb swings
ball slams
burpees
atomic situps
5:00 rest

then:
dale row 2,000 meters

p1: 3 burpees, 15 calories, 15 yards bear crawls
p2: rack hold
4 rounds for time.
john/steve: 8:30
aaron/zach: 9:30

melissa, ellen:
warm up 10:00

x10 squats
x10 lunges
x5 wall squats
3 rounds

5x5 front squat @ 45#
+ 3 broad jumps

5x5 push press @ 45#

3 fspp @ 45#
15 yards bear crawls
5 rounds

then: because ellen is leaving town for a few days she wanted to sit on the row machine for a while. i prescribed a workout of:
:30 work @ 2:07 or faster
:90 rest @ 2:35
melissa and ellen both went out well. once the individual did not finish a round within a 2:07 average or better they could cooldown and leave. melissa lasted 21 rounds yielding 7800 meters. ellen lasted until the row machine stated 30 rounds is all it was going to count. her first hour on the row machine yielded 10,880 meters. good work ellen!

pcme:
warm up 20:00 tt position.

20:00 power test.
225 watts (tt position)
average heart rate: 187

Alex "mo fo" Andrews

Another athlete at Vitality is putting work in on the snow. Alex Andrews, is such a rad dude! Always stoked, bringing an infectious smile and attitude every where he goes. He has been working SUPER hard over the past decade to get where he is today. We know if he works half as hard outside of our facility as he does within, he's on the fast track to becoming a house-hold name in snowboarding.


Check him here, in the latest Mica edit.

MICA minute #17 from MICA Watches on Vimeo.

Monday, November 22, 2010

strength, conditioning

dustin.
darah, melissa.
dustin, aaron, john:
warm up 10:00

6 way complex...
dead lift, row, clean/curl, front squat, push press, pushup.
5 rounds
dustin: 65#
john: 65#
aaron: 2 15# dbs

then:
each minute every minute complete:
3 fspp
5 burpees
15 rounds
dustin: 75#
john: 65#
aaron: 2 25# dbs

cooldown:
50 pullups
50 atomic situps

melissa, darah, danya, ellen:
warm up 10:00
test 50 calories on airdyne:
melissa: 2:40
darah: 3:30
test 500 meter row:
ellen: 1:52
danya: 1:56

then:
ellen/danya:
p1: 15 kb swings, 15 ball slams, 200 meters
p2: rest holding 30# ball
4 rounds

melissa/darah:
p1: 15 kb swings, 15 ball slams, 15 calories
p2: rest holding 25# ball
4 rounds

re-test:
melissa: 3:16
darah: 3:36
ellen: 1:59
danya: 1:59

cooldown:
p1: wall sit
p2: 30 yards bear crawls
2 rounds

Friday, November 19, 2010

Stoked

We had the honor of preparing, and training Seth Huot for his upcoming winter. Seth is an amazing athlete with a work ethic second to none, both in and out of the Gym. He has been a friend of mine for about a decade now, and I've grown to recognize his humble persona is deceiving in relation to how much drive and passion he implements into his professional and personal life.

I cannot wait to see what he comes out with this upcoming winter, and maybe squeeze a few runs in with him in the meantime.

Cheers: Seth Huot's 10th Video Part from The People Crew on Vimeo.

Thursday, November 18, 2010

conditioning

jake looks happy.
pickup pullup @45#
deck squat
clean

ryan, alex, jake, pickup
warm up 10:00

p1: ball toss, 1 burpee
p2: ball toss, 1 burpee
-each player does 20 burpees

ladder 10-1
kb clean (2)
rack squat
deck squat
kb swings
burpees

work up to heavy pullup
ryan: 73# hung on one foot
pickup: 60# hung on one foot
jake: 60# hung on one foot
alex: 53# hung on one foot

row 1000 meters:
jake: 3:32
pickup: 3:41

ride 150 calories:
ryan: 5:24
alex: 6:34

Wednesday, November 17, 2010

conditioning

steve:
warm up 10:00 row

50 burpee pullups for time:
6:10

6:10 rack hold with 30#

6:10 airdyne for calories:
170

6:10 rack hold with 30#

6:10 row for meters:
1750

6:10 rack hold with 30#

50 burpee pullups for time:
7:10

Tuesday, November 16, 2010

conditioning

gary @ 355# personal best.
ryan @ 305# personal best since the break up.
tj
cody
cody, derek, pickup:
warm up: 10:00

x10 swings @ 30, 40, 50#
3 rounds

tj:
x10 swings @ 44, 53, 73#
3 rounds

'rbody:
every :60 complete:
5 swings
5 ball slams
5 burpees
10 rounds

rest 5:00

every :90 complete:
15 yards weighted bear crawls
3 weighted burpees
15 yards broad jumps
6 rounds

cooldown:
1-10 kte

gary:
dead lift action

ryan:
dead lift action

Sunday, November 14, 2010

strength

pcme:
ride 10:00
10 squat
10 lunges
5 wall squat
5 shoulder dislocates
2 rounds

x10 overhead squat @45#
x7 @65
x4 @95
x1 @115
x1 @145
x1 @185

5x4 ohs @ 65% + 2 burpees

cooldown:
yolk out action with kelly mac.
18 weeks until her fitness comp. she is doing great so far!

Tuesday, November 9, 2010

strength, conditioning

gary had a "heavy dose"
alex.
tj pulling

ryan, tj:
warm up 10:00

x10 squat
x10 pushup
x5 goblet squat
5 rounds

p1:
x6 fspp @ 75#
25 foot rope pull, sprint
x6 manmakers @ 15#
25 foot rope pull, sprint
p2:
rest
6 rounds

10-20-30
squats
pushup
kb swings
ball slams

pickup, derek, tony:
warm up 10:00

x10 squat
x10 pushup
x5 goblet squat
5 rounds

p1:
x6 wall ball toss @ 14#
25 foot rope pull, sprint
x6 burpees
25 foot rope pull
p2:
20# kb rack hold
p3:
real rest
5 rounds

10-20-30
squat
pushup
ball slams

sean, gary, matt, tay, alex
warm up 10:00
x10 squat
x10 jump squat
x5 goblet squat
4 rounds

"VITAMIN STEVE"
10-20-30-20-10
squats
pushups
kb swings
ball slams
*some had a light amount of weight, some had heavier, some stopped, some refered it to being "the hardest thing i have ever done."
the times were relevant to the individual, as well as the weight prescribed. the bar has been set at 11:36 with a "heavy dose." the times today ranged from 17:36-23:09. this gives a certain amount of information: i have been having this crew spend too much time working without weight. end of story. sometimes an individual's deficiencies are due simply to the workload prescribed by me. onward and upward.

cooldown: 5-7:00 minutes

brad:
warm up 10:00
*now healing a knee and an ankle.

ladder from 10-1
bench press @ 50%
step ups w/20# kbs

ladder from 1-10
bench press @ 70%
step ups w/45# kbs



Sunday, November 7, 2010

who does that?!

tony, karen, tj, chase, cody, gary, ryan, and steve.
hello adrenal glands. will you please perform properly?
2,600 feet of elevation loss.
the final climb.
welcome to our life.
2,000 feet of elevation gain.

This story starts long before these last three months of preparation. Two and a half years ago I began to run (running 1-2 miles every few days is all). I had no idea what I was doing, why really I was running, and what the benefits/downfalls of running are/were. People lacking information just like myself in a gym, on a treadmill, surrounded me. I was programmed to step on a machine, press start; push an up button to a desired speed and go until I couldn’t. Looking back this means nothing to me. I sometimes warmed up running, I sometimes cooled down running, I did speed work on treadmills, I did intervals, but I didn’t know why. I fatigued quickly, which usually cut the runs short.

After a few months of this I ran a 5k in a triathlon; my time was miserable, but I worked as hard as I could. I was unprepared, and uninformed. I trained and raced in cheap shoes, had no clue how to pace, how to strike; keeping things simply said: I had no clue what I was doing.

After that race I spent several months trying new shoes, tried striking differently, started training with others, and paid more attention to what I was doing, although I can still say at this point I just placed my foot in front of the other because my friends and myself could push each other. After a season of 11 triathlons, a couple half marathons and some of my best memories, I found myself preparing for the Boise Half Ironman in June of this year. I made time enough to prepare for the run, but decided to pay little attention to the advice I needed the most: “you are going to spend the most time on the bike. You are a good runner, so that should be easy. You need to build a better base on your bike,” Michael Blevins.

I now question why I even traveled to Boise, only to disrespect those individuals who really prepared for the event. I spent way too much time in the water, flatted on the bike twice, and was morally trashed for the run. I finished the 13.1 miles in 2.3 hours: not great, but considering the beating I endured on the bike it was appropriate. While driving me home my mom asked, “you want to come back next year?” I could only mutter the words, “I am going to sell my bike.” Once I got home I placed my bike in the garage and paid it no mind until I had to clean it to sell it.

At this point, July 2010, a client of Vitality, Danya Allen, wanted to prepare for a marathon, so we started with a simple 4-month building regimen. During the preparation she lifted, ran 4-6 days a week, ran with me, paced accordingly; simply put: she was ready to run 26.2. Unfortunately after a 20 mile training run a sharp pain in her leg developed. Scared that the pain was a stress fracture I allowed a solid week of rest. Even after the rest the pain resided and we had to cancel the run.

This leaves me here today writing a story not about my inspirational running partner and friend, but writing my story about running an overwhelming 26.2 miles that I will never revisit. I have learned a lot running with Danya, witnessed her desire to run, and her incredible persistence. I became a better runner because of her. Funny to think that while I prepared her for this race she influenced me, and prepared me just as much.

The initial route I had planned was a long course stretched across the Wasatch Valley, but anyone can run that. After the news of Danya’s leg I wanted to run something much more challenging than the 26.2 miles. Frankly put: I am ready for the run, but because it will be my first and last long distance run I wanted it to be an adventure. The route I planned two weeks before the race is this:

Begin at the mouth of Emigration canyon, climb to the top, descend to Mountain Dell Golf Course, climb back up to the top of Emigration, and kill the decent down to 700 east and 800 south.

I was not sure how exactly I would perform seeing how I can descend quickly (naturally who cant with gravity on your side?), but after an eight mile climb I knew my quads would be toast. No one questioned my ability, or desire to run this route, but the Sunday before the run I started getting anxious; this anxiety is a regular occurrence before any event in which I participate. I wanted to focus on having fun, running with good friends and the people I loved, but I could only envision myself falling apart on the climbs. After a solid week of anxiety, lack of sleep, and depression I woke up to eat an egg sandwich and a peach.

The run was set to begin at 8:00 am. Melissa, Mary, and Steve (my co-pilot) were there to get things started. Melissa ran the first mile with me setting a good pace for the run. After the first mile Ryan caught up to me and began his adventure. We initially wanted ryan to run the first and last three miles with me, but being who he is, ryan couldn’t leave it alone and ran 8 miles with me. At this point the first climb was crushed, I had energy, but still had 18 miles left. At the summit, looking down that road was more or less discouraging. Nick, Steve, and ryan were there to cheer me on, snap some pictures, feed me, and hydrate me-without them I would have not done nearly as well.

Once I hit the turnaround-11.5 miles-I was just about mentally drained. I knew that the decent I had just made was now another climb. I was tired, but thankfully a great soundtrack was blazing in my ear. Some people love punk, some love metal, some love hardcore music while working hard. For those, like myself, who are honest, I like Lady Gaga , shitty rap, and poppy mainstream music, and use it as inspiration. The first 2.5 miles of the climb were fueled by a cliff bar, coconut water, and the song titled, “Black and yellow.” The climb was slow, and I hurt. I stopped twice on the climb to gain some composure, but realized that stopping did not allow me to gain much. I reached the switchback and met up with the crew.

Ryan was stretching, preparing for his “last two miles.” We started another climb; not much was said until Nick jumped out of the bushes yelling “yahahayahhaaa.” Apparently scaring the shit out of us seemed like a great idea; it was. From there, Nick and Ryan helped push me up the last long climb of the day. Reaching that summit once again was, for lack of better words, fucking amazing. I looked back on the climb I had just made, turned around only to realize I was still 11 or so miles away from finishing. This left me with a very strange feeling. One that nearly made me cry. For some reason at this point I felt alone, empty.

The empty feeling left once I saw another crew of besties driving up the canyon: Cody, Tj, and Karen. They hopped out of the car and immediately matched my pace never leaving my side.

“How are you feeling?” Karen

“Ha. I feel okay I guess,” Chase

Ten miles out from finishing, I began to weep. I guess you could say I was happy that my friends loved me enough to support me during this milestone. I felt whole again, grabbed some water, snagged a fruit bar and began to run again. At this point, Karen, Tj, Cody, and Ryan were pacing with me. We ran together until Ryan had enough making his journey end at 14 miles for the day (not bad for a guy who has not ran since 2008). He bid me a farewell and I jammed on my way. At mile 19 I started to feel fatigued. Something I had not ever felt before. Karen concernedly asked, “have you ran a marathon before?” with a tear and a whisper of, “no,” she reassured me that the wall would pass in about 20 minutes. I didn’t want to hear that. I wanted to hear that no wall would be coming.

The next several miles were the hardest I have run. Ever. The pace may have only been at 6.7-7.2 mph, but every part of my body began to fall apart. I began to cramp in my traps, forearm, and hamstring. Mentally I was finished. Thank tiny baby jesus for Karen being there to keep me moving. Thank Tj for hitting all of the lights and prepping all of my drinks. Thanks to Cody for showing me the brighter side of the run and coaching me through the hard times. Thanks to Gary for the claps, and yells. Thanks to Tony for the comedic relief. Thanks to Nick for the 20 some odd stops he made during the run. Thanks to Steve for stopping, and providing me with water and fuel. Thanks to Mom, and Melissa for running what you could, but the real thanks is given to Ryan for showing such determination. Even with a broken rib, back, and knee replacement all within the last year he kept me going when I needed it.

The final miles were miserable, fun, painful, and loving. I love everyone who helped get me to the finish line only to watch me stumble around crying. I may never run another marathon, but those 26.2 miles will forever be mine. I will probably never meet another individual who runs/ran that exact course, so the 4.5 hours I spent running it are mine. Whether it is good, bad, or indifferent I hurt, I was challenged, and had a great time with great friends. To me, that is what functional fitness is all about.

Challenge yourself when you can. For only you can overcome what struggles you will encounter.

Saturday, November 6, 2010

Support



Chase at 16 miles, looks like he's at 3.

Attack your Heart


Chin Above the bar



Drive...


Or at least get in the drivers seat, and GAS it.


Gary, Jesse, CVD, Pickup, Meano

Warm up:
10:00 Row/Air Dyne

Then:
21-15-9
FSPP with KB's
Squat

Then:
Row 500 meters (Jesse, Brad a/d 50 cals)
5 FSPP @ 95#
5 pull ups
5 push ups

Row 400 meters (Jesse, Brad a/d 40 cals)
4 FSPP @ 95#
4 pull ups
4 push ups

Row 300 meters (Jesse, Brad a/d 30 cals)
3 FSPP @ 95#
3 pull ups
3 push ups

Row 200 meters (Jesse, Brad a/d 20 cals)
2 FSPP @ 95#
2 pull ups
2 push ups

Row 100 meters (Jesse, Brad a/d 10 cals)
1 FSPP @ 95#
1 pull ups
1 push ups

* for time
Gary: 11:37
Jesse: 17:57
Meano: 17:07
Pickup: 14:39
CVD: 18:04

Grip Work Cooldown:
p1 Slosh pipe OH 30 meters
p2 BB hold 1 hand
2 Rounds, alternate hands

p1 OH Slosh pipe hold
p2 Plank
Until 1 partner gives (2 rnds)

Wednesday, November 3, 2010

row row row seth away.

have a happy day seth.
tj and i take over the world, or at least try to beat ryan.

sack.

today was seth's final day until spring time. he spent just over a month in the gym preparing for his season; during which i found a hole that he rarely wanted to visit. we started the day off with a 1,000 meter sprint on the row machine in order to set up a pace for the day. everyone was fresh before the sprint; we took the average 500 m time and used that during the rest of the workout. it looked like this:

row 1,000 meters
seth: 3:27
tj: 3:24
ryan: 3:14

rest 5:00

x15 fspp @ 65#
row 250 meters at or faster than your 1,000 meter pace.
rest :90
5 rounds
*initially i used 500 meters to set the bar, but that typically is unattainable for this many rounds.

the outcome was great: (shown in split times/500 m)
seth: 1:43, 1:42, 1:46, 1:44, 1:43
tj: 1:41, 1:40, 1:36, 1:34, 1:30
ryan: 1:36, 1:35, 1:33, 1:32, 1:28

after all of this we bid seth a farewell and i hope he goes on to do great things this year that i enjoy watching.

Tuesday, November 2, 2010

Strength endurance

seth, ryan, jake:
warm up: 10:00

90 yards lunges
x30 squats
x30 pushups

@50% of body weight:
2:00 work period of dead lifts
1:00 rest
2:00 work period of front squats
1:00 rest
3 rounds
5:00 rest
1:00 work period of push press (seth did kb swings)
:30 rest
1:00 work period of burpees
:30 rest
3 rounds

the workload was relatively light considering the max effort for each lift, so the goal was to work through the entire 2:00, or 1:00 work period. a crew of guys did this workout yesterday, but the outcome today was much different. i expected an individual to not deviate more, or less than 10% of the previous round. yesterday the crew did so, but today, both seth and ryan yielded more than the 10% of repetitions each round. the workload was light, but the drive was heavy.