Day 171 of 365: A Whole Lotta KEG!

When you're looking for that next, new and improved piece of equipment that you THINK will make all the difference in the world....

RECONSIDER! 

 In my opinion, the keg is one of the most effective training tools a strength coach can use.  Because the keg is fairly awkward, it requires a very intuitive technique to move it efficiently.  

(I know, this may seem backwards to you, but trust me!) 

Mankind has been moving awkward shit since DAY 1...We are genetically designed to pick up and move these types of odd objects.  This inherent "know-how" makes the keg a very simple tool to utilize, while also delivering an amazing return on your investment: coaching time.  You'll  see what I mean when you view the video below.

Today was the first time for these three STRICTLY STRENGTH athletes to experience the keg.  You'll see how quickly I run them through the technique cues, as well as how quick they pick it up and start knocking out a badass SWOD.  

Again, I am a huge fan of the keg!  This is only one of the ways that a coach or athlete can use the keg.  Stay tuned to find out the others! 

Day 164 of 365: Destroyer of Hopes and Dreams

I know the title of today's post is kind of intense, but once you watch the video below, you will understand what it's all about.

On another note, somewhat related, today's video illustrated the versatility of the yoke.  I used to think that the yoke had only one purpose - yoke walks.  But, I've recently started using the yoke more and have discovered that the uses for this contraption are only limited by the imagination.

If anyone out there is looking for a new apparatus to throw at their clients or use for themselves, I would highly recommend purchasing a yoke.  When you've done that, then you should try these wicked yoke drivers!

Again, I've posted a video of Mr. Elliott Schrok getting his first introduction to the yoke driver!  He has a rude awakening, which I narrate in the video. 

Pretty funny!

Good  Work, Elliott!!!

Day 159 of 365: Keep It Fresh & FAST!

Not a whole lot to say about this one today, folks.  This is footage from the most recent FireSWOD.  During this session I threw a load of new exercises and variations at them.  As you will see, they handle it will no major issues, but the SWOD definitely takes it to them for an outstanding result!

One point worth mentioning is CREATIVITY!

In the beginning of the clip, these guys and gals were asked by yours truly to be creative and come up with some new and challenging pushup and pullup variations.  They did a great job mixing it up, and as a result, they were fully enrolled and actively participating in their own warmup.  This is something that I recommend you allow from time to time.  

Try it the next time you have a group of solid athletes.  

See what kind of crazy stuff they can create!

Day 157 of 365: Create An Arsenal

As a coach at Red Black Gym, I am extremely fortunate to have an arsenal of unique equipment at my disposal. This is both a good and bad thing for my clients.  They are always kept on their toes - never knowing what is coming their way is something that adds another unique aspect of the training I offer. On the other hand, it is a true test of my athlete's character.  Always having to adapt to new and challenging exercises and drills continually tests them in ways that they don't expect.

My point here is that although I had a ton of great equipment, I am always looking at new ways to utilize that equipment to challenge my athletes.  I urge that y'all do the same with your training.  Consistently study and research new ways to implement your current pieces.  Another important and valuable practice to begin ASAP is the ability to build and create your own tools of your trade.  Find ways to build sandbags, dumbells, kettlebells, medballs, etc.  This will build your arsenal and save you some major green!

Check out the SWOD that I put my athlete, Brian, though today!  We used some familiar pieces, but in a way that quickly throws a wrench in the gears.  

Check it out!

Day 153 of 365: A Lethal Combo

This is footage from this week's FireSWOD.  I'll tell you this right now....IF you want to kick the shit out of yourself...you should definitely do a mash-up of box squats and prowler sprints.  If you do it right, you will undoubtedly be left on your ass wondering how you're ever going to drive your busted ass home.  Just promise me that you will take as much time as you need to recover enough that you're not driving all over the road. 

 COOL?

Check out this badass SWOD!!!!

Day 152 of 365: Seize The Day

This one's going to be brief.  I've had a crazy, non-stop day and I need to get my rest for the 12.2 Open WOD tomorrow....also known as, Snatch Fest 2012!!!

I want to wish the best of luck to all those that are throwing down tomorrow or during the weekend.  For those not competing in the Open, I am sending y'all good vibes for a kickass workout that fills you full of positivity, power, and strength!  Here's a little something to think about as you take on whatever tasks may be in front of you...

This is one of my favorites!

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 144 of 365: A Knarly Complex

Day 143 of 365: Strongman Sprint SWOD

Check out the 2nd part of today's FireSWOD!

These men and women know how to work, and they bring it every single time we meet!

They inspire me, not only as their coach, but they push themselves so hard that when I'm feeling beat up and broken, I think of them and continue to push through!

Awesome job today, crew!!!  

Big things are going to happen for us!  Let's just stay the course and continue to grow and improve!

Day 139 of 365: Curls For The Girls!

During today's session with my long-time client, Mike, I decided that we would throw a new twist on some old school exercises just to make it a fun, yet still challenging SWOD to finish out the week.  

It's interesting...I read a post on Facebook that someone wrote about how the bicep curl has become the "bad guy" in the eyes of CrossFitters.  His point was the bicep curl is just as vital a movement as the deadlift or squat.  Now, I'm not in total agreement here, but I do acknowledge the fact that doing curls is a super effective way of building upper-body strength, and has a positive effect on all other "pulls", including pullups, muscleups, strongman log lifts, and even assists in some phases of the Oly lifts.

Now, I will let y'all know that you are about to see this man do some bicep curls, but will a wicked twist.  For those of you that are so stuck in your ways that you can't accept ALL training styles and exercises, and see them for the benefit that they provide, then go on your way.  

You probably shouldn't be here anyway. 

For those that are open to ALL methods and utilizing the quality pieces of each style to build the best all-around program...I hope you enjoy this!  

Give it try yourself and let me know how it goes.

Day 138 of 365: PRs For ALL!!!

This morning, the 7am STRICTLY STRENGTH crew crushed some sumo deadlifts.  We started with a badass and challenging partner warmup, focusing on primarily bodyweight movements with a buddy carry tossed in the mix to start loading the body in prepration for the day's work!

We then moved into a dynamic effort sumo dead session of 10 sets of 2 reps @ 70% of their 1RM conventional deadlift.  

I wanted each of them(and their nervous system) primed and ready to pull BIG loads QUICKLY! 

It proved to work perfectly!

Every single athlete pulled a new sumo PR!!!  

You'll get to see them knockin' them out in the video below, but I need to mention that every athlete in the MW 530am class - who did the same SWOD on Wednesday morning - also set new PRs!!!

All I have to say is...

THIS SHIT WORKS!!!

New session of the STRICTLY STRENGTH PROJECT(prerequisite for the SSClass) is starting soon!  

Look for registration info to pop up very soon!

 

Day 131 of 365: On FIRE!!!

Hopefully y'all aren't sick and tired of me posting/bragging about my FireSWOD crew...

Because I'm about to do it again.  Hahaha. 

Today's session was intense!!!  

We had the tunes CRANKED almost as high as the energy in the gym.

These guys and gals punch in at 10am and bust it for an hour straight, and today that was especially true.  

The name of the game for today's SWOD was several short, sprint-effort SWODs.  I allowed just enough time between for set up and explanation, then we were off to another spicy addition.

Check out some of today's session and then give it go yourself.  I challenge you to bring the same energy and effort that these badasses do.  

See what effect it has on the overall impact of your workout.

 

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 124 of 365: SPRINT!!!

If you've been following me for a while, you probably have a snapshot of my type of programming.  To put it simply; I train my athletes HARD, HEAVY, and FAST.  

If we aren't moving max effort loads, we are moving sub-max loads as fast as possible -  whether that means for 10x2 or in a sprint effort SWOD like you'll see below.  

The idea behind this training is all about the hormonal response elicited.  High-Intensity work has a huge hormonal response that essentially kick-starts your body to start building more lean mass, burn more fat, and build raw, brutal strength - Exactly what we are looking for, right?!!!

Not to mention, you get the work done and you get to go home.  

You're not living in the gym, hating your life, wondering why you're still the smallest, skinny-fat guy on the floor.

 When you get serious about strength, this is how you need to train!  

Check it out!

 

Day 122 of 365: First Edition Strictly Strength Shirts!!!

That's right!!!

After much antipaction, I have decided to create the first-ever STRICTLY STRENGTH shirt!!!  I worked with Cris Remus of Chalk Monster to design a shirt that encompasses the brand and the lifestyle of those that live with strength. 

On the front is the STRICTLY STRENGTH logo in white and red, dead-center in the chest.  In the lower left corner is a "ghost" image of the same logo.  On the back of the shirt is where the work gets done.  Anyone that has spent a lot of time in the gym squatting big weight has undoubtedly chalked-up their back for increased friction between barbell and lifter.  In my eyes, that chalk smear is a symbol of someone that is dedicated to strength, so we have placed that iconic mark on this shirt as a sign to others that you take this shit seriously.

I am stoked to share these with you all, and hope to see "the mark" everywhere! 

This is the beginning of something BIG! 

Be a part of the ever-growing STRICTLY STRENGTH crew. 



$25 For the 1st Edition SS Shirt



"THE MARK"



Day 121 of 365: The UnderGround Returns!!!

What's up people!!!

As you may know, The Strictly Strength Project, The Strictly Strength Classes, and the way I LOVE to train were all built on the foundation of what I learned at Zach Even-Esh's UnderGround Strength Certification.  The experience I had and the awesome information I got from the certification in the Dirty Jersey has helped me create a program that is not only extrememly effective, but it is a program and training style that people freakin' love!

Needless to say, Zach's personality and energy is worth the price alone!  This dude will fire your ass up so much so that you won't be able to wait to get back home to start "Kicking Ass"!!!

I am super stoked to be assisting Zach again during this next UGS Cert.!!!  I hope to see all you bad mama-jama's out there too!  I know you will love it!

Check out Zach's website HERE for his most recent post on his upcoming visit to the Red Black Gym!!!

Day 117 of 365: Massive Injection of Inspiration!!!

This Injection of Inspiration is super INTENSE, so I will warn you to turn down the volume if you're at work or any other place that may frown upon an extremely large human screaming as loud as possible.  It may not be work appropriate, but YOU MUST WATCH THIS!!!

Make time to sit down and take this message in. 

One final note...

The video from the Feather-Weight Fury Throwdown will be posted tomorrow!!!  I've seen the final cut and it is BADASS!  You won't want to miss it, so be sure to check back here tomorrow!