Monday, December 27, 2010

STRICTLY STRENGTH - Session 2 - Results

It's FINALLY time!!!
I've received all final CrossFit Total results and the gains were, yet again, awesome!  Everyone worked extremely hard for their successes and I enjoyed every single session.  This was a group of rockstars!!! Some athletes made small poundage gains, but found that their knowledge and confidence was boosted to new levels!!!  Here are a couple testimonials that say it all.

Going into Strictly Strength (SS) I was excited and eager to learn and lift. I have lifted weight for years, but the weights I lifted before and what I learned and performed in SS are two completely different things. Although I think my ending numbers at the end of session 2 could have been better, I walked away from SS with great confidence in my form and my lifting. It has provided me the opportunity to go into a WOD knowing what I can lift really well and what is challenge for me, and to know that I can do my lifts comfortably, not hurt myself and to be strong and confident with it.
I have also learned why a lift has not gone right when it hasn't. I feel it. Either my knees are not open, shoulders not back, body not tight, I now know what I have done wrong, when I have done it and how to correct it.
Also, I appreciate you as a Coach, and taking the time to create and devote to the classes, myself and my lifting mates. The individual attention and encouragement speak volumes. I continue to tell everyone to sign up for SS and I intend to take another class mid 2011 to see if I can get those numbers a bit higher.
Thanks again!
Mary de'Scacchi

You asked for feedback from my experience from taking your Strictly Strength program over the past 16 weeks. 
Well, I can definitely say that I made significant improvements in my strength especially in the first session.  I got stronger in my back squat, dead lift and shoulder press.  Yet as awesome as that is, I don’t think it tells the whole story.  In Cross Fit we learn, in every class, the right way to perform an exercise by repetition of movement.  But during WODs where we move quickly from one movement to the other, form can quickly diminish.  In Strictly Strength proper form is reinforced as well, but doing the movements with less repetitions and heavier weight has really reinforced what proper form feels like.  Now I know when I’m not performing an exercise correctly before a coach has to tell me.  I am much more confident when I perform exercises to push my limits. 
Strictly Strength also helped motivate me to dial in my nutrition.  Consequently I have seen tremendous improvements in my body, in my ability to perform WODs in class, and how I feel during workouts.
Strictly Strength provided a real boost to my overall performance as a Cross Fitter!
Thanks for your patience, for being a great coach, and for putting up with my stupid jokes!  
Sheila de'Scacchi


  Landon Adams
BS = 345--->385
SP = 185--->190
DL = 485

Dave Re
BS = 345--->360
SP = 175
DL = 385--->400
Stephen Dillard
BS = 405--->425
SP = 175--->185
DL = 455--->465

 Julius, Frost, and Morgan

 Jeff Morgan
BS = 255--->275
SP = 150
DL = 350--->360

 Michael Frost
BS = 300--->305
SP = 165--->185
DL = 400--->405

Julius Degesys
 BS = 205--->225
SP = 120--->130
DL = 245--->315

Alan Raphael
BS = 325--->400
SP = 165
DL = 400--->425(+)

Mary de'Scacchi
BS = 200
SP = 70
DL = 215

 Sheila de'Scacchi
BS = 185
SP = 70
DL = 165

Alan, Mary and Sheila

Diana, Cory, and Lisa

Diana Gongora
Pullup = Red+Green band--->Red band
SP = 70
Floor Press = 70--->105

 Cory Brown
BS = 245--->255
SP = 145--->155
DL = 365--->385

 Lisa O'Dea
BS = 150--->165
SP = 70--->75
DL = 205--->210

 Alex Hitzelberg 
(injury and all)
 BS = 245
SP = 125--->130
DL = 365--->385

Wednesday, December 8, 2010


Over the weekend I saw an inspirational video posted by Zach Even Esh. The video features a young man, Joe R., performing some pretty legit stuff using only bodyweight exercises and sandbag work - all of which he knocks out in his bedroom!!!
As I read through the comments, I saw Zach's response to a earlier comment that put all this "fitness stuff" back in to perspective for me.

Matt - "Zach, you must be so proud. You have inspired this kid to be who he is."

Zach - "Matt, Joe used to call my gym asking for workout tips, he was stressed out living at his new school and dove into the training to toughen his mind, looks like he transformed himself in to a totally new person. I'm honored beyond words!"

Like I said, this video and that response set me back on the right track. I am constantly striving for PRs and remarkable performances, and when that doesn't happen I am disgusted with the shabby effort. This video reminds me that what I do...What you all for a bigger purpose than PRs. It's about toughness. It's about self respect. It's about doing something that most don't. This young man busts his ass in his basement because he loves what training IS. We could all take a lesson from Joe, and rediscover the true purpose of CrossFit(and other styles) in our lives.

Saturday, December 4, 2010

Session #2 Nearing the End

The 15 individuals that decided to step up their strength-game have been bustin' their asses to meet their goals and move weights that they previously thought impossible to budge.  This morning marked the end of the 7th week of 8 for the 2nd session of STRICTLY STRENGTH - Time flies when you're having fun and getting strong!  This was our last week of actual strength WODs.  Now, all that's left is to "Total", so final results are coming soon!!!  Until then, take a look at the crazy numbers the first crew pulled out here.  All I can say is ready yourself for more mind-blowing gains from this second pack of ANIMALS!!!

Session #3 will be starting sometime in January(still working on specific dates) after we all return from the holiday break.  Anyone interested in joining the 3rd crew for this session is recommended to read this description of the program and then contact me ASAP to be put on the wait list.  I already have 6 new peeps ready to get STRONG, so act fast before everyone with New Year's resolutions come knocking...
I look forward to working with you!