08.17.20

“It isn’t only art that is incompatible with happiness, it’s also science.  Science is dangerous, we have to keep it most carefully changed and muzzled.”-Aldous Huxley, Brave New World.

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Updated COVID-19 Safety

Fitness, Performance, & Sport

1.squat 50%  x 5, 60% x 4, 70% x 3, 80% x 3 (off heaviest done past 4 weeks) in 10 min.

-take up to 25 min. to find a 3RM squat

*compare to 09.30.19

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09.30.19

“On the internet, everyone squats.  In real life, the squat rack is always empty.  You figure out what that means.”-Steve Shaw.

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Fitness, Performance, & Sport

1.squat 50% x 5, 60% x 5, 70% x 4, 80% x 3 *all percent off heaviest done past 6 weeks

-take up to 25 min. to find a 3RM squat*

*compare to 08.06.19

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TK ready to squat big.

08.06.19

“The full squat is a perfectly natural position for the leg to occupy.  That’s why there is a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years.  Much longer, in fact, than quasi-intellectual morons have been telling us that it’s ‘bad’ for the knees.”-Mark Rippetoe.

Fitness, Performance, & Sport

1.squat  50% x 5, 60% x 5, 70% x 4, 80% x 3 in 12 min. (all % off heaviest 3 done past 6 weeks)

-take up to 25 min. to find a 3RM squat

*compare to 10.15.18

post loads to comments

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Focus like Kylie.

10.15.18

“Don’t have $100 shoes and a 10 cent squat.”-Louie Simmons.

Fitness

1.squat work to a near maximal* three rep in 18 min.

*this can range from heavy 3 to true 3RM depending on how you feel, if you have missed several squat days, work to heavy, if you are working on heaviest sets of 5 you have ever done during this cycle, feel free to attempt a true 3RM

**compare 3RM squat on 08.27.18

with a constantly running clock set for 15 min perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps pullups

-3 min. max reps burpee box jump overs “24m “20f

-3 min. max reps toes to bar

*compare to 08.31.18

Sport & Performance

1.squat work to a near maximal* three rep in 18 min.

*this can range from heavy 3 to true 3RM depending on how you feel, if you have missed several squat days, work to heavy, if you are working on heaviest sets of 5 you have ever done during this cycle, feel free to attempt a true 3RM

**compare to 3RM squat on 08.27.18

with a constantly running clock set for 15 min. perform:

-3 min. max cal. on bike

-3 min. max reps bar muscle ups

-3 min. max cal. on rower

-3 min. max reps handstand pushups

-3 min. max reps wall ball #20m #14f

*compare to 08.31.18

post loads and total reps to comments

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Who is gonna ring that bell this week?

08.27.18

The Squat

“Down this road, in a gym far away,
a young man was heard to say,
“no matter what i do, my legs won’t grow”
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he’d do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, “boy, stop lying and don’t say you’ve forgotten,
the trouble with you is you ain’t been SQUATTIN’. ”

-Dale Clark

Fitness, Performance, & Sport

1.squat 60% x 5, 70% x 4, 80% x 3 (all percent off heaviest 3 done past 6 weeks) in 10 min.

-take up to 25 min. to find a 3RM squat

*compare to 3RM squat on 01.15.18

post loads to comments

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Bend bars.

01.15.18

REMINDERS: No 7:15pm classes today due to Martin Luther King Jr. Day!!

Sport, Performance, and Fitness

1.squat 60% x 5, 70% x 4, 80% x 3, 90% x 3 (all percentages are off the heaviest 5 you have squatted over the past 5 weeks) in 12 min.

-take up to 30 min. to find a 3RM squat

*compare to 1RM squat on 10.10.17or 1RM squat on 06.19.17

George shows us we can be functionally fit at any age.

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