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.

conditioning

101 pounds.

under 3:30

matt

steve, brad, matt, nate, gary:

race to 20 burpees

ladder from 1-10-1+1

swings

slams

push press

burpees

then either a 101 calorie sprint, or 1001 meter row.

cool down with a 101 second plank hold.

strength

shoulder flexibility is becoming an issue for everyone.

the body should be upright.

ryan, nick, randon:

warm up 10:00

3x10 manmakers resting :60 between efforts

work to heavy clean:

ryan 215#

randon 145#

nick 205#

all new max efforts.

3x3 @ 80%

gary, marc, brad:

warm up 10:00

overhead squat technique.

"99 problems and a pound ain't one?"

today is a great day for steve, but not so much for jay-z. today steve weighed in at 208 lbs; 99 of his problems (all of which were pounds) are gone. last february he joined the gym with an open mind, and a lot to lose/gain. he has done a great job crushing goals and getting all yoked out. todays workout consisted of lots of the number 99. saturday will be another milestone, so get stoked.

strength endurance

overhead lunges

straight-legged.

someone break it already.

swing.

ellen, elizabeth, ryan, corbin, josh:

warm up 10:00

10 squats

15 yards lunges

10 burpees

15 yards bear crawls

2 rounds

p1: row 3,000 m

p2: move until p1 is finished:

x20 kb swings

x15 ball slams

x10 burpees

ryan: 11:12

josh: 11:28

ellen: 14:15

elizabeth: 15:00

corbin: 14:58

tj, nic, derek:

warm up 10:00

pullup ladder 1-4

3 rounds

goblet squat/kb swing progression:

x10 goblet squat @ 50#

x10 goblet squat @ 60#

x10 goblet squat @ 73#

then the same progression with swings

3 rounds

x15 push press

15 yards overhead lunges

x15 push up

15 yards straight legged bear crawls

rest 1:00

3 rounds

cooldown:

kte ladder 1-7

conditioning

josh, ellen, elizabeth:

warm up 10:00

15:00 movement:

x6 of each...

goblet squat

swing

single hand swing

clean

'jerk

rtw

pushup

then:

x10 dead lift

:30 frog hops

2:00 rest

5 rounds

cooldown:

6 player atomic sit up ladder 1-8

conditioning

my new favorite gym tattoo.

josh

welcome back face.

steve, brad, josh, josh:

warm up 10:00

30/30 squats 4 rounds

30/15 ball slams 4 rounds

15/15 pushups 4 rounds

p1: 5 burpees, 15 calories, 15 meters bear crawl, jog 15 meters to the rack hold.

p2: rack hold.

4 rounds

wall sit: josh held for 2:00

sloshpipe hold: josh held for 3:30

500 meter row + rack hold: josh held for 4:00

shout out to josh.

sam, dustin, kourtney:

sam worked to 215# front squat

dustin worked to 225# front squat.

both new max efforts.

recovery for tj:

warm up 10:00

x10 back squat @ 135#

x100 double unders

10 rounds

10:00 overhead sloshpipe hold.

jumping.

gary

30"

"how heavy is that?"

"one million pounds."

tj, tony, matt, dustin, nic, josh

warm up 10:00

x10 squat

x5 jump squat

x5 tuck jump

4 rounds

6 person goblet squat/box jump

tony, nic @ 24"

tj, matt, dustin, josh @ 30"

5 rounds push press

30/30

conditioning

round 1

mtn climbers.

steve, john

row 10:00

20/10 row intervals

>100 m/20 seconds

10 rounds

burpee ball toss party:

p1: toss ball + burpee

p2: catch ball

10:00

john: 15/15 thrusters

steve: 15/15 mtn climbers

15 rounds

john: 10:00 movement w/45# kb

conditioning

clean

snatch

stoked to get yoked.

jump
melissa, tj, matt, dustin, taylor, josh:

x10 squat

x5 jump tuck

x7 pushup

3 rounds

3:00 db movement

1:00 rest

3 rounds of...

x6 dead lift

x6 row

x6 curl

x6 squat

x6 push press

x6 push up

each round try to progress 1 exercise further than the last.

rest 4:00

barbell complex:

x4 dead lift

x4 row

x4 clean

x4 front squat

x4 push press

x4 burpee

rest 1:00

3 rounds

10:00 heavy kb snatch/clean jerk movement.

Strength endurance

sam, kourtney, dustin:

row 10:00

x10 squat

x5 jump squat

x5 tuck jump

3 rounds

x10 fspp

x10 jump squat

rest :90

4 rounds

x8 front squat

x8 split jump

4 rounds

15/15

push press

8 rounds

cooldown 2500 meter row

strength

corbin: progress everyday.

after a 4:00 rack hold slapping a rope on the ground for 500 reps is no longer a fun time.

new choos? topic of the day: what shoe to run in and why?

preparing for a long season of baseball.

eventually form means everything. a simple fix.

ryan almost @ 215#
ryan:

warm up 10:00

@ 30# x10 of...

goblet squat

swing

clean

jerk

then work up to heavy clean:

205 #

4x4 @ 135#

ryan, taylor, tj, pickup, nic, tony:

warm up 10:00

x52 weighted burpees "welcoming tony to the 'merica"

12:00 movement. x6 of each...

goblet squat

deck squat

swing

clean

rtw

p1: rack hold

p2: 1,000m row

switch

tj 3:23

ryan 3:26

nic 3:53

tony 3:59

tay 4:00

Vote

As mentioned in a post a few days ago. One of our own is competing for an X-Games gold medal in the first ever "Real Snow" event.

Go HERE to vote for Seth Huot, and 7 other amazing riders.

conditioning

if done properly, the rest of the day should be worthless.

tj, nic, derek, tony, matt

warm up 10:00

500 meter row

tj 1:30

nic 1:40

derek 1:35

tony 1:46

x10 goblet squat

x15 kb swings

15 yards bear crawls

15 yards broad jumps

rest :90

4 rounds

rest 4:00

x20 push press

x15 swings

x10 burpees

5 rounds for time.

cooldown ball toss

party

teejers on the bottom

jump.

rack squat

progress. with a 13.1 mile run coming up we have decided to stray away from lifting weights, and just have him move a lot. Cannot be more proud of steve for all his accomplishments this passed 12 months.

steve, aaron, john

warm up 10:00

2 laps lunges

goblet squat progression

x10 @ 3 heavier kettle bells

3 rounds

x10 rack held squats

15 yards lunges

15 yards bear crawls

rest 1:00

5 rounds

x10 dead lifts

x10 box jumps

2:00 rest

3 rounds

cooldown row

Visit, Watch

Check out fellow VFFP member's blog/rants. Seth Huot just wrapped up filming for the first ever, X-Games video comp.
Seth is one, of eight competing for gold this winter. Dude works hard, and regardless we are stoked to be a part of his world.

Seth also has a blog going, where he recently linked and shouted us. *See it here!

& Follow his blog HERE!

shout out...

shout out to ryan for rowing a 3:18 1,ooo meters @155#.

shout out to erin, and pickup for rowing a 3:24 1,000 meter row.

erin may have only been in the gym a few months, but he worked hard, and enjoyed every moment of it. for being a cyclist rowing is probably not the most practical or beneficial activity, but erin seemed to love it. i set a goal for him before his long racing season. he crushed it. he smoked himself. he made me proud he came through the gym. have fun this season.

A fellow Mentor

Dave Downing is an inspiration to a few people at the gym. He had a great attitude, work ethic, and perspective on life. All things everyone strives to achieve. He's often in UT and many of us from the gym have the pleasure of snowboarding with him when he is. It's only a matter of time before he leaves his footprint (Physically) in the facility.

Dave Downing - InnerViews from www.KORDUROY.tv on Vimeo.

does tj stand for "tired jam?"

ryan at the top.

tj/ryan:

warm up 10:00

2 laps lunges

2 laps bear crawls

10 manmakers @ 15#

ladder 10-1

dead lift @ body weight

goblet squat @ 50#

power clean @ body weight

pullup

push press @ 25#

ryan 21:06

tj 20:12

strength

resting in a squat for :15 "what the fuck?! why is that hard?"

melissa:

warm up 10:00

3x15 goblet squat @ 20#

6x6 front squat @ 65#

resting 2:00 between efforts.

15/15 work periods 2 rounds per exercise

:30 rest between exercise:

push press (resting at the top)

frog hops (resting at the bottom)

kb swings

mtn climbers (resting in the plank)

2 rounds

cooldown: 10:00 row

a milli, a milli, not really

steve

ryan moving 120# on a barbell.

to make up for it, wear a vest with the kettle bells.

props to dustin for conjuring up the workout.

Some things are bigger than an excuse to get drunk. Question your desire. Question your ability. Give respect to those who respect you. Everyone seems to make an excuse, and blame something, or someone. The reality is you control what you do. No one influences you more than yourself. If you want something, go get it. Own up to the possibility of failure. But when failure is the outcome, live with it, shut up and refocus.

Shout out to Steve, Dustin, and Ryan for not submitting to "pressures" of this holiday. The reality is today is like any other day. While you were hungover they were working.

warm up 10:00

x8 dead lift @ 205# (the second 10 rounds do 7 reps)

x15 push press @ 30#

x30 "steps" bear crawls @ 30#

x48 "steps" farmer carry @ 120#

20 rounds

the goal was to figure a way to lift 201,100 pounds and move them around during 2010 reps. 1:04:18 later everyone had fun, everyone's grip was shot, and i am proud to know these dudes.