Day 150 of 365: Where It All Started!

It only seems fitting that on this, the 150th day of blogging, that I post the next STRICTLY STRENGTH PROJECT information and registration.  This is where it all began.  This whole "365 Days Of Strength" blog project was built on the foundation that my STRICTLY STRENGTH PROJECT provided.  

Now, you may be wondering, "What exactly goes on in the SS PROJECT?"

 

First off, let me tell y'all how this has come about.  I LOVE MOVING HEAVY SH!T. Period.
I love the intense rush you get when you blow through an old Personal Record(PR) in any lift, but specifically the slow lifts - Deadlift, all variations of Squat, and the static Presses.  I'm sure we can all admit that it is addicting, right?  Every time you grab that barbell, you want a new PR...you NEED a new PR!!!  Unfortunately, it doesn't always work like that.  Strength training is not quite a linear process, but I want to get you to uncharted territory with your slow lifts!  I love helping others blow through old PR's more than doing it for myself!  It's why I do what I do.  To see the excitement on the face of someone that just added 25# to their deadlift is truly awesome!

So...now for the details.

STRICTLY STRENGTH PROJECT
The PROJECT is a unique opportunity to develop strength and weightlifting "know-how".  Regardless of your experience level, weekly sessions are specifically designed to challenge, educate, and empower each individual - all while getting you STRONG!!!

PROGRAM INCLUDES:
*Baseline Strength Testing*
*Goal Setting*
*Nutrition Coaching*
*Mental Preparation Training*
*Periodization of Programming and Re-Testing*
**and, of course, RESULTS** 

• Each 8 week session is capped at 9 people - 3 groups of 3
• Open to anyone, including non-CrossFit Central members
• $400 if paid in full, or $225 if paid in 2 payments
• The PROJECT will run 8 weeks ON/4weeks OFF
• PROJECT meets once each week for 8 weeks
• PROJECT session times are:
  
• Saturday 6-7am
• Saturday 7-8am
• Saturday 8-9am

 
If you have any questions before getting started, you need to contact me ASAP!!!

travisholley@crossfitcentral.com
OR
on Twitter @Strict_Strength
  Otherwise, enroll quickly, as spots are limited and will fill up fast!   

I am stoked to get STRICTLY STRENGTH rockin' and rollin'!!!

STRICTLY STRENGTH PROJECT - SESSION 8

**REGISTER HERE!**
Starts Saturday, March 10th 

Ends Saturday, April 28th

Day 149 of 365: Diego's Journey to SillyStrong!

Many of you out there probably know Diego Centeno.  This guy has a major presence in the social media world and is also one of the head honchos of PurePharma.  This new company is quickly becoming one of the top fish oil producers(I LOVE this stuff!  Check it out HERE), and recently started providing a vitamin D3 supplement.  

Much of PurePharma's rapid growth and success is due to Diego's hard work and ability to make lasting connections with people.  BUT, while working extra hard to build a successful business, Diego has admittedly neglected his fitness....

That's where I come in!

Diego and I have worked out an exciting deal that will ultimately see him getting is ripped and swole on...

and Diego will help me provide some new and valuable products that will expand the  

STRICTLY STRENGTH brand and following!!! 

Needless to say, we will both be making shit happen!  

Look forward to the results!!!

Check out Diego's first day of STRICTLY STRENGTH.

 

Day 146 of 365: Just a Cool Video!

Hey Guys---

Just wanted to share this badass video of some SICK old-school strength images! 

Thought it would be perfect for those that train hard and heavy on Saturdays!

Go Make Shit Happen!!!

Day 129 of 365: Just Another Tuesday

Yesterday's post was all about recovery....Let me tell you all why I take it so seriously...

Today started at 440am.  I have a client that I work with at 530am, then I drive to Red Black Gym for my 7am Strictly Strength class that runs until 8am.  I then quickly follow that up with another personal training session.  Then...I get my first workout in for the day.

We have recently started working the olympic lifts in what we are calling the OlySWOD.  You'll see in the video below that today's focus was speed under the bar.  In order to force the issue, we threw some chains on and it turned out to be an awesome training tool that really got the job done!

As soon as that session is over, I have two personal training sessions that take me all the way to the 1pm WOD.  Today, we knocked out a SWOD that focused on volume training for weighted pullups, box squats with added chain loading, and then some strong man carries and walks thrown in between sets of heavy floor press.

So, I'm sure that y'all can now see why I press the issue of recovery and mobility.  There is no way that I would be able to perform at the level that I do if I ignored these rules.  I hope that you all start taking this stuff as seriously as I do...If you're not already.

Enjoy a sneak peak in to our training!!!

Day 128 of 365: Recovery MoJo

Hey guys and gals. 

I've got a video for you today all about the products that I use to keep my body in working order and ready for the next SWOD or challenge.  These supplements are what *I* take because they are works for *ME*.  I cannot promise that, other than the fish oil, they will be as beneficial for you, but the point is that you all need to be doing the research and figuring out what works best for you.  The type of training that we do requires that we refuel, replenish, and restore our body and it's mechanisms.  If you're not taking these steps then you are not tapping into your potential as an athlete.  

Give it a try for 2 weeks and see what comes of it.  

Enjoy!

Day 125 of 365: Facta Non Verba

Winchester about to BEAST 295

 Today marked the 6th week of the Super Squat program that I and some of the other CrossFit Central coaches have been hitting.  Michael Winchester and I both started this program at 265, and now I am sitting pretty at 295 and Michael is about to enter the realm of 3 bills!!!

 When we started this program, we knew that it would be difficult, but we really underestimated how much it would test our resolve and our character.  I will tell you this...as Friday approaches, my mind goes into *that* mode of operation...of complete focus...of tunnel-vision.  I find it hard to fall asleep on Thursday nights and the anticipation on Friday mornings is almost unbearable.

As a result, though, we have all seen increased gains in all of our other lifts.  The carry-over from the massive workload is pretty damn obvious in regards to how we are moving weight and attacking new PRs.  But I have to say that the most distinct and valuable pay-off has been in the mental toughness that this program requires and creates each week.

Every week, we step under more weight knowing how difficult it was the week before.  

This alone takes a massive dose of "SACK THE F*CK UP!"

The Aftermath

In addition to that, not every week is considered an "On-Week".  We've all been there.  Things just are flowing the way that you would like, but what we've learned is the invaluable lesson of being able to flip the switch.  To turn your mind off and focus on one thing for a specific purpose, knowing full well that it will be the hardest f*cking thing you do until next Friday.  This ability to focus your mind, body, spirit and the combined energy from all three has been a truly spiritual experience for me.

The gym is where I connect with myself.  The gym is where I connect with others.  The gym is where I grow, where I learn from my mistakes and build upon them to become stronger on all levels of being human.

Facta Non Verba

I only hope that you all have something this special in your life that gives you all of these gifts...and moreover, 

I hope that you appreciate every moment you get to be in that space.  

If you don't...Find it.  

Growing(on any and all levels) is Living. 

Day 118 of 365: The Feather-Weight Fury Throwdown VIDEO!!!

THIS. WAS. EPIC.

I hate to use such a douche-bag term as "Epic", but this event truly embodies the word.  

I will just let you all watch this and see for yourselves!  

Amazing efforts from both athletes!!!

Feather Weight Fury - Randal Setzler v. BPalm from Media Playground on Vimeo.

Days 111, 112, &113: Busy, But Loving It!

What’s up guys?!
I’m sure that those of you that follow my blog regularly noticed that I have not posted since Friday!  You may also be aware that the 5th annual Fittest Games went down Saturday!  There is a direct correlation between these two.  I’m not going to waste your time explaining detail, suffice to say, that I have been extremely busy getting everything ready for the competition, carrying out the competition, and recovering from the competition...Not leaving a lot of time to produce quality posts.  For that, I apologize.
So,  back on track. 
There is a ton to get y’all caught up on!  When I last left you, we were gearing up for the 1st annual Feather-weight Fury Throwdown.  I will tell you this…the competitiors, spectators, and “event” was ridiculous!!!  These guys blew me away with their heart and efforts!  I knew they would bring it, so I asked our very own media master, Jonathan Haynes to be there to film the carnage. 
I am stoked to see what kind of video he comes out with…I know it’s going to be SICK!!!  Be ready for that to drop soon!

In other news, The Fittest Games happened!  Yes, I know that many of you were there or at least knew about the event.  I just quickly wanted to give my two cents on the event and all the people that made it what it was.
I ran Pad 1,which, as it turns out, was the heavy lifting area.  Needless to say, I was JACKED not only to be running that section, but also be so close to these amazing athletes doing extraordinary things with extreme loads!  
Obviously, that alone is pretty badass, but on top of that, the people that were assigned to me as judges and volunteers rocked it!!!  I received many complements on how smoothly everything ran, and how impressed spectators were with how everything ran right on time.  None of that would have been possible without the hard work of my judges and volunteers.  I truly appreciate everything that each of you did, no matter how seemingly insignificant or important it was.  We ran that pad with excellence and people took notice!!!  Thank you!
One final note….I want to give a quick shout out to Michael Winchester and Ingrid Kantola for the excellent work they did to produce this outstanding event.  The countless hours of planning paid off big time.  I’m so proud of you two!!!

Day 110 of 365: BPalmer Answers The Call!!!

I'm sure many of you have seen this video on Facebook already, but for those of you that haven't....

THIS IS AWESOME!

Benjamin Palmer answered the "Call Out" posed by Mr. Randal Setzler.  

This is his response...

https://www.facebook.com/photo.php?v=10151199474945355

BPalmer weighing in at 132 of pure MANimal

 VS.

Randal Setzler, THE Renaissance Man...at a weight of 140 of FURY!!

Remember...this Feather-Weight Fury Throwdown goes down tomorrow morning at 9am at Red Black Gym.  There will be a professional videographer there filming this epic challenge, so as soon as I can, I will have it posted right here for your viewing pleasure.  If you live in the area, you are welcome to come witness it first-hand.  All I ask is that you bring your F*CKING "A" Game for these athletes! 

Days 105 and 106 of 365: The Race To 300

Hey guys...I have to apologize for not getting a post up yesterday.  I had a ton of trouble uploading the video below yesterday and ran out of time and resources to get it done before bedtime.

In any case, it's ready to share.  This is from Friday's Super Squats session.  Winchester and I have now thrown down the challenge to each other that whoever is the first to hit 315 for 20 reps owes the other a dinner at the restaurante of the winner's choice.  Just something to make it a bit more exciting!  I will keep you all posted on the progress we make, but this will probably be the last Super Squats video for a while.  I want to get back to more informational and instructional stuff for a while.  So, look forward to that.

Anyway, here's the video of us both hitting 285 for 20.

Day 101 of 365: Super Squats_Video#3

Here's the final video from last week's session.  

Check it out!!!

Day 92 and 93: Check This New SWOD Out!!!

A real quick post today, folks!

I was on the road yesterday and got home late, and now I am getting back up to speed with work and training.

I'll be back 100% ASAP.

Anyway, here is a badass SWOD that I came up with today for my client, Mike.

3Rounds

<---->Barbell Walking Lunges w/ Chains

10 Barbell Back Squats w/ Chains

20 BentOver BB Rows w/ Chains

(35# Bar + 40lbs of Chain)

Check out Mike's 1st round...

Days 86 of 365: Squats For Christmas...Of Course!

On Christmas morning, Michael Winchester and I met at Red Black Gym to knock out some Christmas squats.  

We warmed up with a quick body-weight AMRAP and some light box squats.  Once we felt ready to rock, we loaded up the bar to our new challenge weight of 275.  

For those of you just joining the conversation, we have begun a new squat program inspired by the book Super Squats.  Here's the program details if you're interested...

Anyway, here is the footage...or at least some of it....

I had just enough space on my phone for you guys to see me fail miserably at my 20-rep attempt and then for Winchester to get started...BUT not enough space to see him finish.  

PERFECT!!!

You guys will just have to take my word that Winchester smashed his 20 reps!!! 

The dude is gettin' SILLYSTRONG!!!  

As for me...I did not.  It's not always a PR day.  

But, I will get it the next time we hit this up...

I guarantee it!

Day 79 of 365: And So It Begins...

After arriving home after my week in Palm Springs, I was quickly thrown back into the world of strength, which I couldn't be happier about, by the way.  Last Friday marked the beginning of the implementation of 20-Rep Heavy Breathing Squats, which I introduced to you all through my post on Super Squats!

 

Let me quickly run-down the details of this training method:

First, you are to pick a weight that you consider your 10-Rep max - That is to say, a weight that you barely lift the 10th rep successfully.  Anything lighter than that and you will be wasting your time.  

NOTE: This should be the fuckin' hardest thing you've done in a gym!  Keep that in mind, and then decide on the appropriate weight.

Second, step under the loaded bar, un-rack it, and knock out the first rep.  Going below parrallel is minimum...ass to ankles is preferred!  Once you stand it back up, take 3 slow, deep, controlled breathes, holding the last to maintain tightness throughout the next rep.

Third, proceed in this fashion until you have moved your 10-Rep Max  20 times!!! Yes, 20!!!  

Remember what I said?  

This will be the most difficult thing you have done in a gym IF you do it correctly!  

Go into it with that mindset!

Now, This Friday's SWOD was our first attempt at this beast, and as I watched others perform their sets, I quickly realized that most everyone was performing the 20 reps with too light of a load.  Not because they meant to, but only because no one had ever tested themselves in this manner.  So, if during the first time doing this you realize that you too went too light, all you need to do is make a bigger jump the next effort.  Easy.  

Super Squats recommends only adding 5, maybe 10, pounds each session.  So for example, I was originally thinking about doing my 20 reps at 245, but new that that would be too light.  So I went up to 265 and knocked it out!  It was difficult, which you will see here shortly, but I know that I should have gone even heavier.  So the next time we attack this beast again, I will be moving 285 for 20 reps.  

This should be just about impossible...key words: JUST ABOUT, which is actually perfect!  

Then, the next time we do it, I will only add 5-10 pounds and continue in that fashion for as long as I wish to carry it out!  

See how it all works?

Pretty straight-forward stuff.  The biggest things are choosing the right weight, full range of motion, 3 deep breathes, and having an excellent spotter that you trust with your life!  

Chances are that if you do all of the other things right, your spotter will come in very handy, so make sure it's someone you trust 100%!!!

Alright!  Check it out, then go get some of your own!!!

Day 70 of 365: Just A Hint...

This video will act as both a hint and a warning of things to come.  

Check it out and be ready to bust out 20 reps of back squat with your 10-rep max!!!  

Shit's about to get real SPICY!!!

A great effort!!!

Day 69 of 365: Super Squats!!!

If you are at all serious about getting strong and building a powerful physique, 

YOU MUST READ THIS BOOK!!!  

 One of my Strictly Strength athletes bought this book for me, which was a pretty badass!  I started reading it today on my flight to California(another Tony Robbins seminar!!!), and I soon found myself reading the last page and wanting more.  

I have to be honest, I have never sat down to read a book and then actually finished it in one go!  Granted, the book is only 96 pages, but for me to knock this out in a single effort speaks volumes about the wealth of knowledge this book provides. 

I will tell you this...I am FIRED UP to get back to the Red Black Gym to put some of this info into action!!!  The potential for my athletes, the CrossFit Central coaches I train, and myself is exciting, to say the least!  

Strossen's book, "Super Squats", not only has me stoked to implement his training protocol, but it has me thinking about writing my own book, detailing the way I train and the amazing results that come as a result!  

Anyway, I urge you all to buy this book ASAP!!!  It's going to change the way you look at squatting and the way you train!  Don't worry.  Even if you don't rush out and buy this book, I will sharing some of the info from the book with you all over the next couple days. 

But, I still think you should get it! 

Great Stuff!!!

Day 51 of 365: What I Do On A Sunday...

What's up everyone!!!

Hope your weekend was packed full of awesome!

I'm sitting here in front of my computer, mowing down some leftover Salt Lick BBQ(Go ahead, be jealous), and I gotta say...

Today was a really good day!!!

I was able to sleep in for the first time in as long as I can remember!

I then met up with some CC coaches and friends at Red Black Gym for some heavy lifting; my favorite kind!

During our SWOD, we had the option to do box squats and/or back squats for 4 sets of 10 at a heavy load.  Let me just say this, if you monsters out there want a SWOD that will bust you up...here's one:

4 Rounds

10 Back/Box Squats @ Heavy Load

5 Heavy Bent-Over BB Rows

-THEN-

3-5 Rounds

15 GHD Situps 

25 Band GoodMornings

I know what you're thinking....You think that this doesn't look too bad, right?  

Well, if you load the squats to a challenging weight, the aftermath creates a whole new experience for the remainder of the SWOD.

Test this one out, but be SMART about the movements and loads.  Don't be a jackass and hurt yourself doing something that you may not be ready for.  

Just be SMART!

Finally, before I return to my BBQ(beginning to drool), I wanted to let you know that I am posting this video of the today's SWOD before the box squat video simply so that you'll have more viewing exposure to the actual movement.  I feel like the more reps you see, the more you'll get out of the lecture and demo video I have of tap for tomorrow. 

Check back here tomorrow for that! 
Until then...Don't bother me...I'm eating!

Hahaha.

Game On!!!

Day 12 of 365: Do YOU Work This Hard?

Day 11 of 365: SPICY!!!

Day 10 of 365: Try This One On For Size!

Today's post is all about a SWOD that I'd like you to try.  You may need to sub some exercises and/or scale the loads depending on what you have available to you and/or your current fitness level, but in either case, it should prove challenging.

For now, ignore the warmup.  I will be posting some "How-To" vids on some of the movements I have listed in the warmup, but for now, I will trust that you know what works for you in order to get warm and prepped!

So once you are warm, go ahead and load your barbell for some moderate warm up sets, working your way to 80% of your 1RM.  Once there, you are ready to rock 'n' roll!  Here's how it's done...

You will perform 3 back squats, making sure that you are hitting full depth, as well as staying active in the bottom(knees out!!!).  After hitting your last squat in each of the 5 sets, you will stand at the "starting line", start the timer, sprint about 8ft and back, 16ft and back, 24ft and back, and finally, 32ft and back.  After that final sprint, immediately start your set of 20 max effort tuck jumps.  When the work is done, you will get your time for that effort/set and record it.  The goal here is to perform 5 sets of 3 perfect back squat reps, then follow each set of squats with a max effort through the sprint ladder and tuck jumps.  Strive to maintain your time, if not improve it!

Tomorrow, I will be posting a video of how to perform some of  the exercises in the warmup, as well as those in part B of the SWOD.  It's a quick, nasty finisher that is sure to have you busted up by the end!  

Look for that tomorrow.

3 rounds

20 total reps of a heavy DB floor press - alternating 

10 heavy right-arm DB Muscle Snatches

10 heavy left-arm DB Muscle Snatches