Tuesday, January 31, 2012
Clients crushing it!
DL 145 x 7 (suppose to be 6)
2 chinups (started the camera late on the first one)
warriors
Friday, January 27, 2012
Client of the Month:
145 lb
Garage Gym will be announcing a client of the month for all of 2012. Our January winner is...
Brendan Cotter:
One word describes Brendan. Dedicated.
Brendan started training with us 2 years ago. We lived in a small ranch just outside of Oneida and we had a 1 stall attached garage, in which I trained a handful of clients after my full-time day job. Brendan jumped on board with us, wanting to become healthier and re-claim his highschool conditioning levels. Brendan drove 50 min from syracuse 2-3x per week to train in our garage. We moved to our new location ( 20 min farther from Brendan), last year. Jan 2011. Brendan was the first client who stepped into the doors at Garage Gym coming to group class 2-3x per week. You might be asking yourself....what does he do for a living that allows him the time to travel and train like that? Brendan is a full-time attorney working 45-55 hours a week, has a wife, a great soccer player of a daughter and another child on the way (congrats). Brendan has plenty of excuses, drive is too long....work takes up too much time...we have too much stuff going on...etc...
Guess what? Brendan never misses his private sessions with me, even in bad weather...hes a champ, hes dedicated.
6 months ago Brendan upgraded his group class package to a private package. He meets with me 2x per month 1-1 and follows a structured program design at his home, completing 2-3 workouts a week.
During our 6 weeks reviews often times the topic of a healthy body = a healthy mind = a healthy life, come up. Brendan is 100% on board with the importance of this and his understanding of long term fitness goals versus short term "fixes".
On a side note some stats:
Clean and Jerk 145lb at a bodyweight of 165
Runs a 6:34 mile
Deadlifts 235lb
25 pullups
Has competed in both the Garage Gym Games- Finishing all the events as prescribed (no easy task)
For that reason, Brendan has earned the Garage Gym Member of the Month.
Congratulations Brendan.
Thursday, January 26, 2012
Wednesday, January 25, 2012
New clients:
Garage Gym wants to welcome John C and Stewart L to our community!
Our consultations are booked into next week and our peak time slots are almost full.
If you are interested in our unique program design, remote program design or nutrition email package, let us know as these programs are near full capacity.
3 Questions to ask yourself
1) what are my goals
2) What are the goal of my goals?
3) Whats the specific steps and plan to get there?
Human beings are constantly either moving away or towards something.
Which way are you headed?
Our consultations are booked into next week and our peak time slots are almost full.
If you are interested in our unique program design, remote program design or nutrition email package, let us know as these programs are near full capacity.
3 Questions to ask yourself
1) what are my goals
2) What are the goal of my goals?
3) Whats the specific steps and plan to get there?
Human beings are constantly either moving away or towards something.
Which way are you headed?
Monday, January 23, 2012
General Health/Elite Athlete/Maintenance
All people fall into 1 of 3 categories with training. Are you training for elite performance (getting paid for performing), are you looking to become healthier through training following a training program centered around optimizing your personal potential, or are you going to the gym as a hobby (aka visit, look in the mirror, have no idea what you are doing). The tricky part of all this is the grey area between elite performance and training to optimize your true potential. How do we train an athlete to perform at his utmost potential while keeping them healthy? This differs for everyone based on numerous factors. Training age, number of hours worked per week, number of hours dedicated to training, diet, goals.
For example:
45 year old male:
Works 55 hours a week
2 kids
Sleeps 7 hours a night
Sub par with nutrition.
vs
21 year old male
attends college
no kids
sleeps 9 hours a night
his food is dialed in
Both individuals are training for the same purpose, become the best they can be, while maintaining great health but how you go about that is completely different for both people.
Individual #1 may be following a strength training ONLY program 2-3x per week due to high cortisol levels and sub par nutrition. A large percentage of this clients "plan" would be nutrition and lifestyle coaching along with a strength training program centered on their weaknesses and priorities.
Individual #2 may be completing 2 strength training workouts per week, 2 engery system workouts and 1 skill based session. This individual has more time to train, recovers faster, eats properly and sleeps properly enabling proper recovery. Their stress levels are much lower as their biggest concern is eating and debating which girl to chase next.
Both these individuals are looking to optimize their training abilities but their programming and methods chosen are drastically different.
Elite athletes are athletes that get paid for competing in a sport. Its their life. They wake up, eat, train, play video games with friends, eat, train, run an errand, train, eat and sleep (and repeat) I know your thinking to yourself that , geez Im elite, Im a crossfitter or a marathoner. Wake up call, your an average person who enjoys fitness but has to work for a living, going to a job that is not paying you to compete. So then the next question that needs to pop into your head is....why am I training so hard and is this healthy long term?
A large number of elite athletes are not healthy (Id agrue most) as their training is unreal, and if you notice most stop competing once they hit their early 30's. Why? Their bodies are done.
An example of a professional triathlete daily workout
AM- 4 hour bike ride through hilly terrain
Early PM- 1 hour 20 min of hill repeats
Later PM- 3 miles of technique oriented swimming.
Total= 4 hours on bike, 1 hour 20 min running hills and 3 miles of swimming. This is one day.
So the question we come back to frequently is... is my training program condusive to long term health, my priorities, and goals?
This is where I'd argue 100% of people NEED an individual based training and nutrition program. This does not mean that group class will not improve your fitness, they can. BUT the programming needs to be appropriate for the group and the template needs to be balanced.
As our specialty at GG is private and semi private training along with proper program design, I am bias to that. Every person is drastically different and that should be reflected in their training program, especially if you want long term progression, and to stay injury free.
Our clients have multiple options as they progress here at Garage Gym.
Initially most clients recieve private training for a period of time. Learning new movements, proper proper form, learn to eat, and straighten out any issues found within the assessment.
After our clients are properly balanced and understand how to move correctly they have multiple options, whether its decreasing their number of 1-1 sessions per week, attending group class, program design or remote programming. Our clients learn that once their bodies have been built back up properly that maintenance of this is just as important as the path it took to get there. Your months/years of hard work will and does disappear quickly once no structured program is followed. Your body is an organism that requires proper maintenance and as soon as you give it a chance, it will revert back to the "old you".
If you dont believe this, take 2 weeks off from doing anything, just go to work, live your life and stay out of the gym. What happens? When you go back you feel aweful. This holds true for attempting to write your own programming. Ive tried writing my own programming on a few occasions, and I fell apart in a few weeks. (and I write programs for a living). You need a 2nd pair of eyes.
Train smart and listen to your coach.
For example:
45 year old male:
Works 55 hours a week
2 kids
Sleeps 7 hours a night
Sub par with nutrition.
vs
21 year old male
attends college
no kids
sleeps 9 hours a night
his food is dialed in
Both individuals are training for the same purpose, become the best they can be, while maintaining great health but how you go about that is completely different for both people.
Individual #1 may be following a strength training ONLY program 2-3x per week due to high cortisol levels and sub par nutrition. A large percentage of this clients "plan" would be nutrition and lifestyle coaching along with a strength training program centered on their weaknesses and priorities.
Individual #2 may be completing 2 strength training workouts per week, 2 engery system workouts and 1 skill based session. This individual has more time to train, recovers faster, eats properly and sleeps properly enabling proper recovery. Their stress levels are much lower as their biggest concern is eating and debating which girl to chase next.
Both these individuals are looking to optimize their training abilities but their programming and methods chosen are drastically different.
Elite athletes are athletes that get paid for competing in a sport. Its their life. They wake up, eat, train, play video games with friends, eat, train, run an errand, train, eat and sleep (and repeat) I know your thinking to yourself that , geez Im elite, Im a crossfitter or a marathoner. Wake up call, your an average person who enjoys fitness but has to work for a living, going to a job that is not paying you to compete. So then the next question that needs to pop into your head is....why am I training so hard and is this healthy long term?
A large number of elite athletes are not healthy (Id agrue most) as their training is unreal, and if you notice most stop competing once they hit their early 30's. Why? Their bodies are done.
An example of a professional triathlete daily workout
AM- 4 hour bike ride through hilly terrain
Early PM- 1 hour 20 min of hill repeats
Later PM- 3 miles of technique oriented swimming.
Total= 4 hours on bike, 1 hour 20 min running hills and 3 miles of swimming. This is one day.
So the question we come back to frequently is... is my training program condusive to long term health, my priorities, and goals?
This is where I'd argue 100% of people NEED an individual based training and nutrition program. This does not mean that group class will not improve your fitness, they can. BUT the programming needs to be appropriate for the group and the template needs to be balanced.
As our specialty at GG is private and semi private training along with proper program design, I am bias to that. Every person is drastically different and that should be reflected in their training program, especially if you want long term progression, and to stay injury free.
Our clients have multiple options as they progress here at Garage Gym.
Initially most clients recieve private training for a period of time. Learning new movements, proper proper form, learn to eat, and straighten out any issues found within the assessment.
After our clients are properly balanced and understand how to move correctly they have multiple options, whether its decreasing their number of 1-1 sessions per week, attending group class, program design or remote programming. Our clients learn that once their bodies have been built back up properly that maintenance of this is just as important as the path it took to get there. Your months/years of hard work will and does disappear quickly once no structured program is followed. Your body is an organism that requires proper maintenance and as soon as you give it a chance, it will revert back to the "old you".
If you dont believe this, take 2 weeks off from doing anything, just go to work, live your life and stay out of the gym. What happens? When you go back you feel aweful. This holds true for attempting to write your own programming. Ive tried writing my own programming on a few occasions, and I fell apart in a few weeks. (and I write programs for a living). You need a 2nd pair of eyes.
Train smart and listen to your coach.
Sunday, January 22, 2012
Garage Gym Games Recap
January 21st marked a day that 11 athletes, spectators, and judges gathered to compete againest each other, have fun, and watch those in the center of the arena pushing themselves to the limits. Judges and athletes arrived between 7:00-7:30. Judges were instructed on the standards to up hold and athletes were given clear demonstrations on what was expected of them. At 8:05 the first heat kicked off.
Max weight ground to overhead in 15 min
Jessica L set a personal record of 80lbs and another personal record of cleaning 85lbs, at a bwt of 115lb.
Jen J lit up the environment with a 115lb ground to overhead lift.
Russ S set a PR of 185. Russ failed at this weight with 5 min to go. He backed off, focused, and nailed it.
Brendan C set a PR of 145lb. Brendan failed 145lb 2x. He wasnt using his hips correctly, with some proper coaching he put it overhead like it was 95lbs.
Justin B crushed a pr at 175lb overhead. Justin is new to the GG within the last few months with limited experience in olympic lifting. Strong work.
Randy I- nailed 165lb overhead. Randy is also new at GG, limited OLY experience. A few more hours training under the bar and he will have 40+ more overhead.
Anthony B- He thought he set a PR at 165lb overhead but realized he was using a 15lb bar not 45lb bar. Haha with all jokes aside, Anthony did smash 165lb overhead, amazing effort.
We almost ran out of weight here at GG with the final heat.
This heat was moving up in weight lb by lb and all 4 athletes found themselves within 15lbs of each other.
Ben Q put 205 overhead easily. He decided to jump to 225 and attempted it 2x but couldnt get the clean.
Alex and John had a battle. John nailed 225, Alex nailed 225. John attempted 235 and failed and Alex attempted 235 and failed. John attempted 230 and caught the clean but couldnt stand up from it, very close lift. Alex nailed 230. Attempted 235 but failed.
Rich M put 225 over his head like is was 95lb. Slammed 245 overhead with the same ease. He waited patiently to attempt 255 if needed. There was no need. Rich won at 245lb.
Event 2
Athletes had 3 attempts at a triple jump. Jump off two feet, land on one, land on the opposite foot and stick a 2 foot landing.
Alex Russ and Rich were all within 7 inches of each other.
24.9
24.6
24.2
Justin
23.1
Anthony
22.5
Ben
22
Brendan
19.1
John
17.7
Randy tweaked his knee on the event so he jumped 10 feet to get something in the books. He recovered like a champion.
Event 2
Part II
8 lb OH throw max distance. Our athletes headed out into the 20 degree whether for this throw.
Rich dominated this event with a throw of 55.2 feet.
Alex and john had solid throws rounding out the top 3.
4-9
Anthony
Russ
Randy
Ben
Brendan
Justin
Jen and Jess both had great throws and jumps. Jess participated in these events in California in October and set monster PR's yesterday. Jen jumped farther than her husband at a great 19.7! Jess jumped 17.6 over 2 feet farther than she jumped in October.
I misplaced the distances so those will not be posted.
Event 3:
This event required everything the athletes had.
Row 250m
15 burpees
25 Kettlebell swings 52.5#/35#
15 burpees
Row 250m
This event was insane to watch. The energy was extremely high. Russ finished heat 1 with a monster performance setting the bar high for everyone else. Russ finished the event and rolled off the rower seat with feet still in the straps, lactate consuming his whole body. Russ' time to beat was 4:39.53
The following heat was chasing that time.
Justin finished at 4:39.62. Thats right, .09 difference. Every second counts right?
Randy was right on his tail finishing at 4:45.
The final heat had to beat 4:39.53
All three athletes jumped off the rower within 1 sec of each other
Alex, John and Ben smashed the burpees and went unbroken on the swings and unbroken on the 2nd set of burpees. John made it to the rower first, ben 2nd, alex third.
John finished first with the best time at 3:45
Ben Second fastest at 4:05
Alex third at 4:13
Jen and Jess had exciting performances to watch. They were neck and neck throughout the entire workout. Jen edged out Jess by 8 seconds!
I spoke with John and Alex after the event and they both said how badly they wanted to drop the kettlebell but they were watching each other and no one was dropping it so they held on. Competition breeds great performances.
Rich M finished up the heats by himself as he broke a rower seat on the first pull of his heat. He finished at 5:12
Event 3
John 3:45
Ben 4:05
Alex 4:13
Russ 4:39.53
Justin 4:39.62
Randy 4:45
Rich 5:12
Brendan 6:34
Anthony 7:09
Jen 5:45
Jess 5:53
Going into the final heat these were the standings
1) Alex 6
2) John 9
3) Rich 10
4) Ben + Russ 12
6) Justin 17
7) Randy + Anthony 20
9) Brendan 23
1) Jen 3
2) Jess 6
Event 4
As many reps as possible in 20 min
Row 300m
6 pullups
9 Hand release pushups
10 thrusters 65#
This event was loud, and grueling.
Highlights:
Jess completed 28 pullups within the 20 minutes, finishing 4 + rounds.
Jen completed 6 plus 84 meteres. Scaling her pullups to jumping pullups proved to be extremely challenging as I heard her say " jumping is so hard, my legs have nothing".
Rich had a bum knee from an old Fball injury. Thrusters werent going to happen with this event. He decided to scale to a push press. Rich is a warrior, he could have easily quit but he said, "im here to compete".
Brendan and Anthony never stopped moving. With as long as this event is, you have plenty of time to throw the towel in. No one quit!
With just a few months of training, Justin and Randy more than held their own. Chipping away the entire time. Warriors.
Ben and Russ finished within 43m of each other, thats a difference of about 10 seconds!
Alex and John put on quite the show for everyone watching their heat. John carried the lead for the first 12 min. They were both within 3 reps of each other for the next 3 min and then Alex started to creep in the lead. Alex pulled out the win, by just a few reps securing the win for him. Alex has only been with Garage Gym for 6 weeks and his future is bright.
The inside of Garage Gym was hot! Condensation on the floor, athletes exhausted. When the door opened steam rolled into the hot box.
The event was a complete success. The thanks go to the volunteers/judges. Roger, Jen, Marc and my wife Alicia. They spent their entire saturday helping me run this event smoothly, without them this is impossible. Thank you!
Event 4 Scores:
Alex 7 + 300 + 22
John 7 + 300 + 5
Russ 7 + 43
Ben 7
Justin 6
Randy 5 + 300 + 8
Anthony 5 + 212
Brendan 4 + 300 + 6
Jess 4 + 300 + 4
Jen 6 + 84
Overall Rankings
Alex 7
John 11
Russ 15
Ben 15
Rich 19
Justin 22
Randy 26
Anthony 27
Brendan 31
Jen 5
Jess 7
Next Games:
May ___??
Will you be ready?
Max weight ground to overhead in 15 min
Jessica L set a personal record of 80lbs and another personal record of cleaning 85lbs, at a bwt of 115lb.
Jen J lit up the environment with a 115lb ground to overhead lift.
Russ S set a PR of 185. Russ failed at this weight with 5 min to go. He backed off, focused, and nailed it.
Brendan C set a PR of 145lb. Brendan failed 145lb 2x. He wasnt using his hips correctly, with some proper coaching he put it overhead like it was 95lbs.
Justin B crushed a pr at 175lb overhead. Justin is new to the GG within the last few months with limited experience in olympic lifting. Strong work.
Randy I- nailed 165lb overhead. Randy is also new at GG, limited OLY experience. A few more hours training under the bar and he will have 40+ more overhead.
Anthony B- He thought he set a PR at 165lb overhead but realized he was using a 15lb bar not 45lb bar. Haha with all jokes aside, Anthony did smash 165lb overhead, amazing effort.
We almost ran out of weight here at GG with the final heat.
This heat was moving up in weight lb by lb and all 4 athletes found themselves within 15lbs of each other.
Ben Q put 205 overhead easily. He decided to jump to 225 and attempted it 2x but couldnt get the clean.
Alex and John had a battle. John nailed 225, Alex nailed 225. John attempted 235 and failed and Alex attempted 235 and failed. John attempted 230 and caught the clean but couldnt stand up from it, very close lift. Alex nailed 230. Attempted 235 but failed.
Rich M put 225 over his head like is was 95lb. Slammed 245 overhead with the same ease. He waited patiently to attempt 255 if needed. There was no need. Rich won at 245lb.
Event 2
Athletes had 3 attempts at a triple jump. Jump off two feet, land on one, land on the opposite foot and stick a 2 foot landing.
Alex Russ and Rich were all within 7 inches of each other.
24.9
24.6
24.2
Justin
23.1
Anthony
22.5
Ben
22
Brendan
19.1
John
17.7
Randy tweaked his knee on the event so he jumped 10 feet to get something in the books. He recovered like a champion.
Event 2
Part II
8 lb OH throw max distance. Our athletes headed out into the 20 degree whether for this throw.
Rich dominated this event with a throw of 55.2 feet.
Alex and john had solid throws rounding out the top 3.
4-9
Anthony
Russ
Randy
Ben
Brendan
Justin
Jen and Jess both had great throws and jumps. Jess participated in these events in California in October and set monster PR's yesterday. Jen jumped farther than her husband at a great 19.7! Jess jumped 17.6 over 2 feet farther than she jumped in October.
I misplaced the distances so those will not be posted.
Event 3:
This event required everything the athletes had.
Row 250m
15 burpees
25 Kettlebell swings 52.5#/35#
15 burpees
Row 250m
This event was insane to watch. The energy was extremely high. Russ finished heat 1 with a monster performance setting the bar high for everyone else. Russ finished the event and rolled off the rower seat with feet still in the straps, lactate consuming his whole body. Russ' time to beat was 4:39.53
The following heat was chasing that time.
Justin finished at 4:39.62. Thats right, .09 difference. Every second counts right?
Randy was right on his tail finishing at 4:45.
The final heat had to beat 4:39.53
All three athletes jumped off the rower within 1 sec of each other
Alex, John and Ben smashed the burpees and went unbroken on the swings and unbroken on the 2nd set of burpees. John made it to the rower first, ben 2nd, alex third.
John finished first with the best time at 3:45
Ben Second fastest at 4:05
Alex third at 4:13
Jen and Jess had exciting performances to watch. They were neck and neck throughout the entire workout. Jen edged out Jess by 8 seconds!
I spoke with John and Alex after the event and they both said how badly they wanted to drop the kettlebell but they were watching each other and no one was dropping it so they held on. Competition breeds great performances.
Rich M finished up the heats by himself as he broke a rower seat on the first pull of his heat. He finished at 5:12
Event 3
John 3:45
Ben 4:05
Alex 4:13
Russ 4:39.53
Justin 4:39.62
Randy 4:45
Rich 5:12
Brendan 6:34
Anthony 7:09
Jen 5:45
Jess 5:53
Going into the final heat these were the standings
1) Alex 6
2) John 9
3) Rich 10
4) Ben + Russ 12
6) Justin 17
7) Randy + Anthony 20
9) Brendan 23
1) Jen 3
2) Jess 6
Event 4
As many reps as possible in 20 min
Row 300m
6 pullups
9 Hand release pushups
10 thrusters 65#
This event was loud, and grueling.
Highlights:
Jess completed 28 pullups within the 20 minutes, finishing 4 + rounds.
Jen completed 6 plus 84 meteres. Scaling her pullups to jumping pullups proved to be extremely challenging as I heard her say " jumping is so hard, my legs have nothing".
Rich had a bum knee from an old Fball injury. Thrusters werent going to happen with this event. He decided to scale to a push press. Rich is a warrior, he could have easily quit but he said, "im here to compete".
Brendan and Anthony never stopped moving. With as long as this event is, you have plenty of time to throw the towel in. No one quit!
With just a few months of training, Justin and Randy more than held their own. Chipping away the entire time. Warriors.
Ben and Russ finished within 43m of each other, thats a difference of about 10 seconds!
Alex and John put on quite the show for everyone watching their heat. John carried the lead for the first 12 min. They were both within 3 reps of each other for the next 3 min and then Alex started to creep in the lead. Alex pulled out the win, by just a few reps securing the win for him. Alex has only been with Garage Gym for 6 weeks and his future is bright.
The inside of Garage Gym was hot! Condensation on the floor, athletes exhausted. When the door opened steam rolled into the hot box.
The event was a complete success. The thanks go to the volunteers/judges. Roger, Jen, Marc and my wife Alicia. They spent their entire saturday helping me run this event smoothly, without them this is impossible. Thank you!
Event 4 Scores:
Alex 7 + 300 + 22
John 7 + 300 + 5
Russ 7 + 43
Ben 7
Justin 6
Randy 5 + 300 + 8
Anthony 5 + 212
Brendan 4 + 300 + 6
Jess 4 + 300 + 4
Jen 6 + 84
Overall Rankings
Alex 7
John 11
Russ 15
Ben 15
Rich 19
Justin 22
Randy 26
Anthony 27
Brendan 31
Jen 5
Jess 7
Next Games:
May ___??
Will you be ready?
Friday, January 20, 2012
Did you know?
Bodyweight back squat x 3
A few quick facts for you....
1) The average person watches more than 4 hours of TV a day, that amounts to 2 months a year.
2) In an 80 year life, thats 13 years watching TV (watching images of other people living fictional lives)
3) The average person spends 143 min per day starring at a computer screen (doesnt include work)
4) Americans work 350 more hours per year than Europeans (9 extra weeks)
For most people that is over 6 hours per day of meaningless time, spent doing nothing.
In our house we dont have cable and our TV is 18 inches. We are not anti TV as we know it has a time and a place in most peoples lives. But we spend our time having quality conversation, with no background noise, we read ALOT, and we cook alot (which leads to great conversation in the kitchen). Dont get me wrong, we have our Thursday night television shows (office, parks and rec) and watch an occasional football or basketball game. But the above statistics leads to some bigger questions that should be answered by you. What is missing in my life that leads me to spend so much time in front of a TV or computer? Looking back on your life someday, how would you have rather spent those 13 years? Big stuff.
The Garage Gym is going to be packed this weekend with 13+ competitors, plus spectators, and judges. If you are preparing to swing by, DO NOT park in the back by the gym, park on our lawn (left side). Our driveway is slippery as its winter here and we just had a serious melt and re-freeze, walk slowly and carefully.
Good luck this weekend to all those competing, and that have the courage to learn something about them self and step outside their comfort zone....all of you have already become stronger just by signing up.
Wednesday, January 18, 2012
Random good stuff...
These are the kinds of text messages I get from my clients
5 eggs, 2 turkey sausage and a gluten free waffle....yummy and 100% good food for this client.
A nice email from a Private Client:
PROGRESS:
-23.4 pounds lost since 12/10. 4.8 since our last meeting.
-3.5 BMI points.
Oh yeah and my blood pressure was down as well - 97/64. For me that's crazy good. I know I'm still on meds but even with medication I was borderline hypertensive.
-1 inch from waist
-1 inch from thighs
-3.5 inches from my hips - you were 100% right about the carbs...I do store them here because without them, I'm melting :-)
Tuesday, January 17, 2012
Garage Gym Game Events
The events have been announced!
January 21st we will have 14 athletes competing to be crowned Garage Gyms Fittest.
This event has more than doubled in size since October. Its an opportunity for clients to meet others like themselves who are looking to improve their fitness levels and have a good time.
The events are as follows....
Event #1
Ground to Overhead 1 rep max in 15 min
*All athletes will start with a bare bar, once the 15 min starts you will work up to a 1 rep max taking the bar from the ground to overhead, anyway you would like in as many or few sets as you would like. You must hold your lockout until the judge says down.
Event #2
Standing Triple Jump
- The first phase is a hop from a stand still, which requires the athlete to take-off from a two-footed stand, split in mid air, and land on the preferred foot. The next phase is a long stretched step, landing on the opposite foot. The last phase is the jump, where the athlete lands on both feet: Allowed 3 attempts
- MUST stick 2-foot landing in order for it to count - i.e. both feet planted, meausre it taken from back of heel of foot furthest back
- feet sliding upon final land is considered a failed attempt
- falling forward is fine as long as feet remain in place for measure - i.e. tipping forward once landed
- falling backward will result in a measure taken from the point of your body furthest back towards take off area
- falling to the side is the same result as long as feet are solidly placed on ground for measure - i.e. no sand pit landing
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
+
8 lb Overhead Shot Put Toss
- reverse overhead shot put toss
- stand backwards on line, 3 attempts to reverse throw toss overhead for distance in feet + inches
- feet cannot be moved/shuffled until ball is released and athlete cannot fall backwards over line; this is considered a failed attempt
Scoring: Furthest distance in feet + inches achieved in best of the 3 attempts
Event 3
For time:
Row 250m
15 burpees
25 kettlebell swings 55#/35#
15 burpees
Row 250m
Event 4
As many reps as possible in 20 min
Row 300m
6 pullups or chinups
9 hand release pushups
10 thrusters 65#/35#
Garage Gym News:
I want to announce our partnership with Slocum-Dickson Medical Groups Sports Medicine Practitioner Dr John Colianni.
Dr Colianni visited Garage Gym last week, and we discussed our views on proper assessment, program design and importance of individual based training, nutritional profile design and lifestyle management. Dr Colianni works closely with your everyday weekend warrior, to elite athlete. We will be mutally referring clients to each other with hopes of better serving our client population.
Garage Gym will be meeting with future area practitioners throughout 2012 with the goal of establishing a crediable, pro-active team, helping to provide the best care to all of you.
We are open to recommendations of potential practitioners you feel fit the vision and goals of Garage Gym.
Part II
Garage Gym has a Private client, a middle aged female who is looking for 1-2 workout partners to join her during her session.
This is a great opportunity to "jump" right in, at a discounted rate compared to Private training.
The session is Mondays at 4:00.
If this interest you or you have any questions please let us know!!
Garage Gym is growing rapidly, our private, semi-private, program design, remote program design, group class and nutrition clients are making their health and fitnes goals come true in 2012.
Stop putting this opportunity to feel your best and look your best on the back burner.
Our saying here at Garage Gym is "One year from now you'll wish you had started today".
This weekend Garage Gym is hosting the 2nd annual Garage Gym Games. We want to wish all our athletes good luck. This is a 1 day competition with multiple events testing numerous areas of fitness. This event is sold out!
Check out our updated store full of great reads, supplements and equipment!
http://astore.amazon.com/gargym06-20?node=1&page=1
Friday, January 13, 2012
Erik - Doctor, friend, client
Recent testimonial from Erik.
Josh and I have known each other for many years. In fact, in 2005, he was the one who introduced me to CrossFit and is when I began my "fitness" journey. As I started this journey, I made a promise to myself to never go back to when I peaked at 204 pounds. I left for medical school in 2006 still maintaining this promise to myself. Over the course of 4 years, I saw myself in decent shape along with a decent diet still performing the CrossFit wods as time allowed. After graduating, I began a one year internship in surgery where 80-90 hour work weeks were the death of me. I made it to the gym 3 times that year. My pants were tighter, stress was at an all time high, and I couldn't climb a flight of stairs with a laundry basket without getting short of breath. With the option of taking on another year of surgery before I start my Anesthesia residency in July of 2012, I respectfully declined. Why you ask? The answer was simple. I remember the promise I made to myself back when I was at an all time low. It was time to take my life and my body back.
A week after my internship ended in July of 2011, I was in Oriskany Falls getting pinched by Josh with those calipers that are familiar to all of us. Needless to say, it wasn't pretty. All that stress was evident in my umbilical score. It was then the diet changed, the stress levels were reduced and I began the journey that Josh always preaches about. The first couple of months were pretty rough. My body was taxed to the max with simple movements...the sweating, the shaking. After a year of inactivity, I guess that is expected. If it wasn't for Josh, his coaching, his preaching, his tailoring to my specific needs and weaknesses...I couldn't have made it through it. After 8 weeks, I went for a visit. Umbilical score dropped significantly. I continued with my prescription and 8 weeks after that...the same result. My body fat % continued to drop, while not losing a single pound. This is a stark contrast from what I saw during my internship. There I saw my body fat increasing, and my weight decreasing.
You may be wondering where I stand today? Well, I can tell you I am standing a lot happier, leaner, and stronger. I have hit numerous PRs this past week and my body fat hasn't been this low since I was 18 years old (I am 32 now). I began training with a deadlift at 135 pounds and now have a 1RM of 300. My power clean hit an all time high of 180 pounds with a 175 pound C&J. Back squat? 245 pounds (2-0-1-0) where in July I maxed out at 155 pounds. Front squat went from 155 pounds to a 1RM of 245 pounds. I am sure Josh can throw many more numbers at you. Never did I think that this was all attainable in only 6 months of training three days a week. If it wasn't for proper coaching and attention to my individual needs, this would have never been attainable.
Knowing Josh on both a personal and professional level has made a world of difference. I have seen him grow as both a coach, mentor, and athlete. Without him, I never would have been able to keep that promise I made to myself over six years ago.
Thursday, January 12, 2012
New clients + One Strong Family
Jess Deadlift Cluster 165lb (these are the last 2 reps-she completed 4)
Her husband Joe cranked out a cluster @ 185lb along with crushing a 15 min MAP session and recoverying like it was nothing. Its great when I see clients starting to piece together things, ie: consistant clean eating and good food choices = awesome workouts and great nights of sleep.
Well done!
Garage Gym wants to welcome a handful of new clients with many more consults scheduled.
Rich M, Katie L, Jason N and Katie M
Welcome!
Mr Wesley Hendricks
Wes and I have been friends since the 2009 Regionals. Hes a former big dawg and we share a coach (Mike Fitz). We had quite the finish in the final heat of the 2010 NJ Sectionals.
We talk almost daily about training, eating, chase each others times, etc...
Hes a top performer, great person and soon to be chiropractor.
10 rounds
10 pullups
10 burpees
7:24
Notice his strategy and pacing.
Crush the pullups, a fast 5 reps on burpees then pace out last 5, and repeat, never tapping into his lacatate system until maybe the very end.
We talk almost daily about training, eating, chase each others times, etc...
Hes a top performer, great person and soon to be chiropractor.
Training 1/11/12 from Wesley Hendricks on Vimeo.
10 rounds
10 pullups
10 burpees
7:24
Notice his strategy and pacing.
Crush the pullups, a fast 5 reps on burpees then pace out last 5, and repeat, never tapping into his lacatate system until maybe the very end.
Wednesday, January 11, 2012
Training vid
There are so many factors that go into constant steady improvement (kaizen principle) within your training program
1)Proper sleep
2)Proper Digestion
3) Macronutrient quality
4)Macronutrient timing(including post wod)
5) Supplementation
6) Proper training program
7) Adaquate rest days
8) Constant monitoring of the 3 H's
There are many more but these are the biggies...
Before and shortly after
200lb
188lb 16% less bodyfat in 5 weeks
Alex was a 2 year Crossfitter that was fatigue based training 4-5x a week when he met us. He realized that structured programming and "knowing what you are doing and WHY" is what leads to improvement over time. A few tweaks with Alex's diet since day 1, some mobility exercises and a program design centered around high end aerobic activity, and his Overhead weakness (to prepare him for sectionals), and we are well on our way to another well balanced client.
MAP training session for Alex.
There are no two clients exactly the same, hence why no program is ever the same as the next person.
Saturday, January 7, 2012
Garage Gym is RECRUITING
Do you miss highschool or college sports?
Or
Do you miss having a purpose behind staying in shape?
I sure did.
When I got out of college, going to the weightroom and out for runs was tough because I was missing a purpose.
And the excitement of running out onto that field under the lights on a friday night with the fans screaming....
Going head to head with your toughest rival (Hamilton was ours)
The adrenaline of pushing yourself towards victory.
That's gone now.
Not ANYMORE!
I jumped back into competing in 2005 and I've never looked back, and coinicidentally I'm in the best shape of my life at 29.
Competing in the sport of fitness.
Some call it Crossfit, some call it Throwdowns, Garage Gym Games, general health and well being etc...
I am building a Garage Gym TEAM.
Individuals looking to train for specific events, whether Crossfit Sectionals, local throwdowns, Garage Gym Games or compete againest yourself with goal setting.
Are you looking to get that fire back? That feeling in your gut pushing yourself knowing you have a few weeks before you get to step into the arena.
I'm not accepting just anyone into this program.
I take a lot of pride in all my athletes
I put my heart into all those that I train.
There are a lot of "wanna be" athletes and whiners.
Im looking for serious clients, beginner or elite, who are looking to grow with a community and business thats making some serious noise.
Some stats of our current Garage Gym Team
5:35 1 mile run time
Multiple 400+ deadlifts
40+ pullups
90 lb weighted chinups
315 for 3 reps bench press
5 k run times 20 min
This is a short list....
These athletes have built a solid base through training correctly. Some of them had limited experience, if any, when they showed up at Garage Gym...
Now they breathe fire.
Are you looking to wear our Garage Gym shirt and march into battle with your fellow athlete?
Ask yourself one question...
Do you miss that feeling of accomplishment....competition...excitement and fun?
Interested?
Stop making excuses, listen to your heart and contact me.
I dont bite.
Regards,
Josh
P.S. Current clients- keep flooding us with your referrals. You know the kind of clients that will fit in here at GG.
P.P.S. That voice inside your head is telling you to do this. Listen to it.
Friday, January 6, 2012
Some thoughts....
I wanted to share a few things that I've read/discussed lately.
I was chatting with a group class client last night and it came up in discussion that when he went to the gym last week, it was packed. He started laughing and said, "I see this every year. Next month the gym will be empty." It's no surprise that the majority of people DO NOT stick to their "resolutions." Most do not have goals other than to lose weight. I'd argue that almost none have a PATH AND A PLAN set out to achieve their goals. And no, going to the gym 5x a week is not a plan, it's an activity.
Ask yourself...do you have a support system in place to achieve your goals? Do you have the knowledge surrounding that goal and a structured plan?
I was listening to a video with Bernie Novakowsky yesterday and he said "all human beings are either moving forward or away from something at all times." It's similar to nature and the four seasons. The earth is continually moving through and toward the next season. Human beings have the same inert nature. Many of us are continually moving away from activities, away from experiences, away from opportunities to make us better.
Another piece to think about.....are you honestly moving towards something of a higher order or are you running away?
Lastly, I'm reading a book by Dalai Lama, "The Art of Happiness in a Troubled World."
I found it interesting that the first problem they mentioned in this book that causes unhappiness is that "individuals are lacking a belonging to a community in which they share similar thoughts and beliefs with other people." This struck home with me on a few levels. We've all been there before...we have a goal, an activity, or an interest that we really enjoy, and you find yourself surrounded with those who do not believe in or support that goal. Now imagine yourself surrounded with other individuals who believe in that same goal and are encouraging you to achieve it. How do you think that would affect your results and outlook on life. Pretty cool thought, huh?
On a daily basis I am surrounded with others who enjoy health and fitness, who enjoy higher order thinking, who enjoy supporting each other and enjoy self improvement. It's addictive and enjoyable to be a part of this community.
Ask yourself....what kind of interest and goals do you have and is your "community" helping you achieve them?
Wednesday, January 4, 2012
Garage Gym Families are Strong
Personal Record for Jess W. 155lbs 4 reps.
Personal Record for Joe W. Goblet squat 10 reps at full depth with 70lbs...tough!
This is one strong family!!
Alex F- 4 weeks into training
Alex is training for the 2013 Crossfit Regionals.
He started his Private training and Remote Programming just 4 weeks ago.
Some stats:
Reduced total bodyfat 16%
Reduced midsection bodyfat sum 23%
Lost 12 lbs
Due to flexability issues he was unable to Overhead squat more than 45#
This week he overhead squatting 135 for 4 reps with a goal of hitting a 1 rep max at 225lb.
This is a classic example of understanding priorities, and programming for those.
Garage Gym: New Yoga Program
Is it really 3 degrees right now?
Good morning!
Garage Gym is looking for some feedback about a Yoga program we are considering opening here. The demand in this area for Yoga is high and the benefits are numerous for all of us.
As a competitive athlete I was looking for a program that would allow me to discover new ranges of motion, increase my flexibility and help with relaxation. I was introduced to Yoga by my wife (who is new to it also) and Ive benefited in numerous ways. My hamstring and hip flexibility has increased dramatically (leading to better performance within my training program), I am more aware of my daily breathing (which is huge, as most of us breath irregular), and following this program has forced me to set time aside for myself to relax.
I have done research and have had some great discussions with high level athletes, beginner clients and everyone in between and they have all testified that yoga has helped them in numerous ways.
I have teamed up with a top level Yoga instructor who has the ability to design and implement a variety of classes depending on demand and client experience.
The feedback that Im looking for from all of you is...
1) Are you interested in a yoga program?
2) If yes, when are you available for class?
Whether you are looking to supplement your current training program or follow a yoga program exclusively, I am confident EVERYONE can benefit.
Most of you know me.
I am not one to implement anything whether its a specific workout, a program or new supplement without having tried and tested myself, and done my research.
This program is a yes.
Good morning!
Garage Gym is looking for some feedback about a Yoga program we are considering opening here. The demand in this area for Yoga is high and the benefits are numerous for all of us.
As a competitive athlete I was looking for a program that would allow me to discover new ranges of motion, increase my flexibility and help with relaxation. I was introduced to Yoga by my wife (who is new to it also) and Ive benefited in numerous ways. My hamstring and hip flexibility has increased dramatically (leading to better performance within my training program), I am more aware of my daily breathing (which is huge, as most of us breath irregular), and following this program has forced me to set time aside for myself to relax.
I have done research and have had some great discussions with high level athletes, beginner clients and everyone in between and they have all testified that yoga has helped them in numerous ways.
I have teamed up with a top level Yoga instructor who has the ability to design and implement a variety of classes depending on demand and client experience.
The feedback that Im looking for from all of you is...
1) Are you interested in a yoga program?
2) If yes, when are you available for class?
Whether you are looking to supplement your current training program or follow a yoga program exclusively, I am confident EVERYONE can benefit.
Most of you know me.
I am not one to implement anything whether its a specific workout, a program or new supplement without having tried and tested myself, and done my research.
This program is a yes.
Tuesday, January 3, 2012
Client Highlight:
Overall bodyfat was reduced 26%, 16 lb weightloss.
Anthony B Testimonial
I first became a client to garage gym in late January of 2011. I started out attending group classes once a week, and began remote programming by March. Prior to joining garage gym, I was like any other typical gym goer. I would work out roughly 3-4 times per week for a couple months and then lose interest. While at the gym I had no set goals or plan while at the gym. I would walk around, do a couple different lifts, maybe a little cardio then go home. I saw little to no results from my previous gym experience. A friend referred me to garage gym and from the moment I stepped into garage gym, I knew I was in the right place. The garage gym was extremely welcoming and supportive, even though my abilities were far less than the other members of the group class. I decided to obtain Josh’s services for several reasons. For one, I knew it would give stability and structure in my everyday life. I had become complacent and lazy. I also wanted to become a better athlete, and get back into the shape that I once was in. One of the most important things I learned from Josh and the garage gym is focus. Something that I had lacked when it came to nutrition and fitness. I had no goals or diet. Josh has helped me focus in on my diet and strive for weightlifting goals that I never thought were imaginable. I went from 195lbs down to 179. I could not do a single pull-up and can now complete 15 consecutively. My back squat went from 160 to 255 lbs. Deadlift increased from 135 to 255lbs. I had no “Olympic Style” lifting experience previous to joining garage gym, and can now “power clean and jerk” 155lbs. Bigger and better things are in store for 2012.
Monday, January 2, 2012
The top 5 regrets...
http://addicted2success.com/success-advice/the-top-5-regrets-in-life-by-those-about-to-die/
The top five regrets in life by those about to die...
The Top 5 Regrets
1. I wish I’d had the courage to live a life true to myself, not the life others expected of me
This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people have had not honored even a half of their dreams and had to die knowing that it was due to choices they had made, or not made.
It is very important to try and honor at least some of your dreams along the way.
From the moment that you lose your health, it is too late. Health brings a freedom very few realize, until they no longer have it.
2. I wish I didn’t work so hard – This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship.
Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.
By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.
3. I wish I’d had the courage to express my feelings – Many people suppressed their feelings in order to keep peace with others. Many developed illnesses relating to the bitterness and resentment they carried as a result.
As a result, they settled for a mediocre existence and never became who they were truly capable of becoming.
We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.
4. I wish I had stayed in touch with my friends – Often they would not truly realize the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying.
It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.
5. I wish that I had let myself be happier
This is a surprisingly common one.
Many did not realize until the end that happiness is a choice.
They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again.
When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.
The top five regrets in life by those about to die...
The Top 5 Regrets
1. I wish I’d had the courage to live a life true to myself, not the life others expected of me
This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people have had not honored even a half of their dreams and had to die knowing that it was due to choices they had made, or not made.
It is very important to try and honor at least some of your dreams along the way.
From the moment that you lose your health, it is too late. Health brings a freedom very few realize, until they no longer have it.
2. I wish I didn’t work so hard – This came from every male patient that I nursed. They missed their children’s youth and their partner’s companionship.
Women also spoke of this regret. But as most were from an older generation, many of the female patients had not been breadwinners. All of the men I nursed deeply regretted spending so much of their lives on the treadmill of a work existence.
By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.
3. I wish I’d had the courage to express my feelings – Many people suppressed their feelings in order to keep peace with others. Many developed illnesses relating to the bitterness and resentment they carried as a result.
As a result, they settled for a mediocre existence and never became who they were truly capable of becoming.
We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.
4. I wish I had stayed in touch with my friends – Often they would not truly realize the full benefits of old friends until their dying weeks and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip by over the years. There were many deep regrets about not giving friendships the time and effort that they deserved. Everyone misses their friends when they are dying.
It is common for anyone in a busy lifestyle to let friendships slip. But when you are faced with your approaching death, the physical details of life fall away. People do want to get their financial affairs in order if possible. But it is not money or status that holds the true importance for them. They want to get things in order more for the benefit of those they love. Usually though, they are too ill and weary to ever manage this task. It all comes down to love and relationships in the end. That is all that remains in the final weeks, love and relationships.
5. I wish that I had let myself be happier
This is a surprisingly common one.
Many did not realize until the end that happiness is a choice.
They had stayed stuck in old patterns and habits. The so-called ‘comfort’ of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others, and to their selves, that they were content. When deep within, they longed to laugh properly and have silliness in their life again.
When you are on your deathbed, what others think of you is a long way from your mind. How wonderful to be able to let go and smile again, long before you are dying.
Life is a choice. It is YOUR life. Choose consciously, choose wisely, choose honestly. Choose happiness.
Subscribe to:
Posts (Atom)
