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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

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!

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

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

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

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

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.

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

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

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

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 19^th 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

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

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 5^th, 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.

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

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.

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

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.

rowing party

2,000 m row:

sam 7:29

gary 7:28

brad 7:26

marc 7:49

ellen 8:47

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.