Universal Stats

Universal Stats – All of the below are listed with a range, for gender, age and sport application. Additionally they are adjusted down from an athletes max by 10% per decade over age 50. And are adjusted or removed if injury or ROM limitation precludes one from properly performing movements. All of the above require […]

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My Standard

In the last two weeks I’ve fired two relatively new athletes/clients. The reason: no shows. Here’s how it works. I will be here, the lights on, the door unlocked a program written, I have already invested time. I will be ready and willing to work as hard as the individual who walks in the door. I will […]

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Is it Cheating?

Someone asked me “Is it cheating?”, in reference to the style in which they were thinking of leading a climb; my answer was a bit long winded but started with, “It depends on what you claim you did.” In the world of climbing and any other sport where there is not a stop watch or […]

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Active Rest and Recovery

The disease of the United States appears to be not pushing hard enough, unless referring to food in the mouth. However, many athletes, myself included, at times can fall prey to pushing too hard for too long. We end up injured, under performing, and probably cranky. Active Rest is important, no it’s not a good […]

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Video Killed the Radio Star

Some of you may remember that old song by the Buggles, if not Google it. Technology marks progression, we adapt and change however as is apparent in today’s America not all change and adaptation is good. What happened? What happened to people and families going outside? What happened to people enjoying the satisfaction of learning […]

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Respect for your elders

I’m not going off on this one because I’m 45, really it’s just something you realize more and more as you “mature”. There are a lot of athletes who are still going hard in their 50′s, 60′s, 70′s and on; some gave up.  What many may not realize yet, is that it does get harder, […]

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How do I burn fat?

As a trainer I can at times be amazed by the misinformation or misunderstanding of the information in the world about fitness.  This quick little rant is about “loosing body fat” or getting “lean” and the well embraced myth that cardio is the only way to do so. Once again…eat better+ eat less+ do more= […]

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In the Gym April 1st

POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m single arm OH walking lunge (forward/backward each arm) 2 x 5 Squat Jumps Then: Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate) Then: 5 x 5 Jerk (or […]

In the Gym March 30th

POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) […]

In the Gym March 27th

POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest […]