by ali

Workout Friday October 31st, 2014

October 31, 2014 in Workout of the Day by ali

“We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face… we must do that which we think we cannot.

-Eleanor Roosevelt


Front Squat – Work up to 1 RM


Workout Thursday October 30th, 2014

October 30, 2014 in Workout of the Day by Tom Colvin

“The art of knowing is knowing what you ignore.”  - Rumi

If you wont make it in on Friday, do Front Squat 1RM today.  If you’ll  be here Friday, we’ll have a few tests to do similar to Tuesday’s workout.

Video-> Hard Choices = Opportunity







Workout Wednesday October 29th, 2014

October 29, 2014 in Workout of the Day by Tom Colvin

“The single biggest problem in communication is the illusion that it has taken place.” – George Bernard Shaw


Everyone’s Favorite Workout!!


Power Clean and Jerk X 30 Reps @ 135#/95#


Article-> Tracking…I have lots of people ask me what’s the best app to track workouts.  I don’t believe in apps.  I believe in paper and a number 2 pencil.  So write everything down in a small notebook with my lucky pen.   I have a bunch of notebooks at me casa.  It’s fun to look back and see the progress I’ve made over the years.  Breaking your own personal records is where it’s at.  That’s where the real progress is measured.  The people you’re surrounded by in competition and class are there to bring out the best in you.  What gets written down gets measured.  Are you making progress or just getting sweaty?  How do you know?  Get a notebook.


This has absolutely nothing to do with training.  Morgan posted this on her blog, it cracked me up so I thoughtI would share it with all yous.  I like how Boney added the heart, I’m sure that’ll smooth everything over.  Hahaha



Workout Tuesday October 28th, 2014

October 28, 2014 in Workout of the Day by Tom Colvin

“Success is simple.  Do what’s right, the right way, at the right time.”  - Arnold Glasgow

Nice job yesterday, we had A LOT of new 1 RM’s!   If you were absent yesterday make up your Back Squizat 1 RM today.  If you showed up on Monday we’ll have another workout for you.  Wednesday is Grace.

Article-> Social Media…I really dig this article!






Workout Monday October 27th, 2014

October 27, 2014 in Workout of the Day by Tom Colvin

“Life devoid oaf struggle is a life bereft of happiness because the value of happiness is realized only after pain.” – Sam Veda


Test Week

Back Squat – Work Up To 1 RM

Open Gym after that – work on any skill you like – We’ll be doing Grace on Wednesday and Front squat 1 RM on Friday.



Congrats to Remote Coaching Peeps Pete D, Cecily Fuller and Sharon!  Cecily and Sharon ran the Marine Corps Marathon in VA.  Pete competed in the Europa Throwdown on Sunday.  They got an opportunity to see how mentally tough they were while testing their physical limits.  Fulfillment is preceded by struggle.  I’m really happy and proud of you guys for getting uncomfortable and seeing what you’re capable of.  Nice work!!

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Workout Friday October 24th, 2014

October 23, 2014 in Workout of the Day by Tom Colvin

“But there is suffering in life, and there are defeats.  No one can avoid them.  But it’s better to lose some of the battles in the struggles for your dreams than to be defeated without ever knowing why you’re fighting for.”  - Paulo Coelho


A.  Front Squat 4 Sets X 3 Reps

B.  For Time

100 DU’s

800m Run

1K Row

Do this in the order that you believe will allow you to get through it the fastest.  Why did you pick that order?

Podcast-> Little Voice Inside




Workout Thursday October 23rd, 2014

October 23, 2014 in Workout of the Day by Tom Colvin

“Strength does not come from within.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that’s strength.”  -Arnold Schwarzenegger


Rocovery’ish (Yes that’s a word) Workout