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Thursday, February 24, 2011
Wednesday, February 23, 2011
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
Tuesday, February 22, 2011
conditioning
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!
Monday, February 21, 2011
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
Saturday, February 19, 2011
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
Friday, February 18, 2011
34 years of a party
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
Thursday, February 17, 2011
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
Tuesday, February 15, 2011
welcome back?
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.
Monday, February 14, 2011
Saturday, February 12, 2011
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
Friday, February 11, 2011
breathe.
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
Thursday, February 10, 2011
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#
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 19th 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
Wednesday, February 9, 2011
Ryan Ryan Ryan Ryan.
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
Tuesday, February 8, 2011
conditioning
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 5th, 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.
Monday, February 7, 2011
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
Saturday, February 5, 2011
burner.
"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.
Thursday, February 3, 2011
grip strength
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
Wednesday, February 2, 2011
strength
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.
Tuesday, February 1, 2011
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