Day 26 of 365: Talk the Talk, Walk the Walk

BEASTS

What sets CrossFit Central apart from the vast majority of other gyms is the fact that we TALK the TALK and WALK the WALK.  We practice what we preach.  We live the code! 

More specifically, I run my program, Strictly Strength, in the very same fashion.  I do all of the same SWODs that I put my athletes through.  I will not ask them to do anything that I am not willing to do myself.  Plain and simple.  

I have a duty to LEAD FROM THE FRONT, as my mentor, Zach Even-Esh puts it.

I take great honor in doing so.  

Without the willingness to suffer with your troops, you will lose respect and your integrity.  

This just can not happen!!!

So, as a practice in application, Michael Winchester and I threw down a nasty SWOD at our usual 1pm coach's hour.  

This was NO JOKE, people!!!  

Take a quick look...

WARMUP-

20 minute AMRAP

3 Wall Walks

10 Up-Downs

5 In and Outs

10 Grasshoppers

SWOD-

3 Rounds NFT

Yoke Carry OR Zercher Walk ----->

Handstand Walk <-----

Prowler Sprint <----->

Dual KB Front Rack Carry <----->

Check out the footage of this beast of a SWOD and let me know what y'all think!!!

Day 12 of 365: Do YOU Work This Hard?

Day 2 of 365: FERAL FITNESS!!!

Benjamin, in all his glory!

YO!!!

Yesterday, a small group of us,(Me, Crystal Nelson, Aaron Arehart, and Jeff Vanlandingham) went outside the box to train....LITERALLY!  Friend and fellow Strictly Strength'er, Benjamin Palmer, invited us to join him for a Log SWOD as we were calling it.  After seeing a video of his first LogWOD, I was stoked to take him up on his offer....I had no idea what he had in store for us, or how fun it was going to be!

Before I let y'all get to the video...I want to make a point in saying that strength training does not, and should not, always take place in the gym.  If you are not changing your scene every once in a while, I garuntee that you will burn out and learn to hate strength training....and nobody wants that!  Get outside and do some crazy sh!t like this every couple of weeks.  Create new and entertaining ways to train, and I promise you will find yourself getting strong as hell and having fun doing it!  Sounds pretty awesome, right?

Alright.  Here it is....Enjoy! 

Mike Has STONES

-Hey Guys-

I recently put one of my rockstar clients through a unique SWOD(StrengthWOD).  His performance, and the fact that he did something that most people would be terrified to do, inspired me to video his SWOD.  I want to share it with you, because it's THAT cool!!!  This guy has heart for days, work's his ass off every session, and has seen some crazy results.

He's lost 40lbs, dropped his body fat percentage by 15%, increased his mobility and strength, and is now off of his blood pressure meds.!!!! At a recent check up, his doctor said that he has actually "gotten younger and added years to his life."  

LOVE IT!!!

Check this out!!!

   

Get STRONG....

The next session of the STRICTLY STRENGTH PROJECT is about to go down!  The first day will be September 3rd.  If you're ready to advance yourself as an "Rx'd CrossFitter"....If you're ready to move weight that you've never moved before....If you're ready to find a new confidence and badass attitude when lifting, this is where you have to start!!!  Are YOU ready?

For those that have already experienced the PROJECT, you now have a new STRICTLY STRENGTH CLASS option!  Starting in September, there is a Monday/Wednesday 530-630am slot.  This comes in addition to the original Tuesday/Thursday 700-800am class.  Just one more way to get SILLY STRONG!!!  

If you have any questions regarding the PROJECT or the SSClass, please contact me ASAP, as slots will fill up quickly.

Give This One a GO...

POWERFUL STUFF

Hey Guys and Gals! 

Check out this awesome story of how powerful strength training the Strictly Strength way can be!!!  Remember...The next session starts July 2nd, so reserve your spot ASAP!

Registration HERE

THE Strictly Strength Experience

Brian South @ 395#(Before SS)

I recently asked some of the studs and studettes in the Strictly Strength Class to give their thoughts and opinions about their Strictly Strength experience thus far.  It is important to ask for feedback in order to get a sense of what is good, what needs improvement, and where to take the program as it continues to grow.  Needless to say, I was stoked to hear what Strictly Strength-er, Brian South had to say about the programs!

 

I had been a CrossFitter for a little over a year before joining Travis Holley’s Strictly Strength Project.  At the time, I was really enjoying my 3x/week class but was looking for something to take it to the next level.  I always thought being stronger would help my regular CrossFit WODs (it’s always easier to move lighter weight faster right?) and I was also sure my technique needed some work.  Through the course of the 8 week project, Travis gave close personal attention to every aspect of my lifts: mental prep, setup, posture, breath control for core stability, tension during down phase, explosive lift phase, etc.  Furthermore, Travis was able to strengthen and reorganize my lifting technique to emphasize the optimal muscle recruitment.  I now feel extremely confident, secure, and safe moving big weights even beyond my one rep max.  I now know what to think about and focus on during the entire lift (I can still hear Travis yelling “Knees out! Hips back!”).  Furthermore, Travis’ tips and tweaks were a huge asset to my ability to lift big weights! I added 60 lbs to BOTH my back squat and deadlift and another 20 lbs to my shoulder press.  That’s 140 lbs to my CrossFit Total in 8 weeks!  The results speak for themselves.

After the project, I knew I had to join the Strictly Strength Class.  These are bi-weekly sessions designed to build on the fundamentals of the project and get you scary strong.  They are not for the faint of heart and they are most definitely “not another MetCon.”  Travis purposefully puts each Strength WOD together in a calculated manner with a clear goal in mind.  Furthermore, he does an outstanding job of keeping the workouts engaging and fun.  It’s not squatting till you puke twice a week.  We beat on tires with hammers, toss sandbags, swing kettlebells, do all kinds of crazy pull-ups and push-ups, sprint pulling sleds, and even use “The Prowler.”  The workouts are brutal and challenging but truly awesome and are guaranteed to get results.  In the month that I’ve been in the class I’ve already added ANOTHER 10 lbs to my back squat.  Do I even need to say that I can’t wait to retest my deadlift next week?

Thanks to Strictly Strength and Travis’ programming I am now unequivocally stronger and fitter than I’ve ever been in my life.  I feel like there’s a beast inside me that’s been unlocked.  I am an ANIMAL in the gym now.  I’m like an attack dog off the leash tearing through WODs.  I’m a pissed off gorilla tossing plates around like pocket change.  Trust me, you WANT to do this.  You will not be sorry.

The next Strictly Strength Project starts

Saturday, July 2nd!!! 

Information regarding the PROJECT or CLASS can be found HERE

CLICK HERE to enroll and reserve your day and time

PUMP -- SWOD IN REVIEW

This post was meant for last Friday, but due to this and that, I am just now getting to posting it.  

Anyway, this video is all about the SWOD(StrengthWOD) that David Deleon and I did Friday morning.  It was a throw-back to the days of our "bodybuilding" routine, and it was AWESOME!  

Take a look and let me know what y'all think.  

Are You Ready To Work?

Today, the 7am Strictly Strength class busted through their SWOD with force!  The energy was awesome!!!  Take a look at what the crew knocked out this morning at Red Black Gym...