The 100lb Dumbbell

There will be no coach in attendance for swim night tonight.  The lanes are still available and Frank will be back next week!

Thursday, August 28, 2014


Cat Cow x 10 reps
Leg Swings x 10 each direction
Accumulate 2 minutes hanging on the bar using multiple grips
Theraband Routine x 15 reps each


2 Rounds:
60 second row
50′ Bear Crawl
50′ Crab Walk
10 Stiff Legged Windmills with DB/KB (5 each side)

Cool Down

Accumulate 2 minutes hanging on the bar using multiple grips
Accumulate 2 minutes in Pike or Plow pose
30 sec Pec stretch, each arm
2×10 Wall Extensions



10 minute EMOM, alternating movements

Even minutes: Hollow Hold x 45 seconds

Odd minutes: Russian KB Swings x 10-15 reps

Notes: Scale to hold the Hollow for the entire 45 seconds and exaggerate the low back driving into the floor.



Five sets of:

Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps

Rest 2 minutes between sets

Notes: The pushups should be chest to the floor and full lock out of the elbows for every rep. Scale by performing incline pushups or using a band.

Gordon Gould at Crater Lake National Park in Oregon.  Stay active my friends!


Advanced – Active Recovery Day!

Ten sets of:
Swim 25 meters @ 50-60% effort
Swim 75 meters @ 75-85% effort
Rest 60 seconds

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Yesterday someone inquired about those ridiculous looking 100lb dumbbells we have.  I went on to tell the tale of the Regionals competition from 2012, which led me to seek out this video.  Its hard to imagine that was only about 2 years ago, but this event proved to be a turning point for us as a gym.  After this event, we dedicated ourselves to becoming a strength and conditioning facility, improving our olympic lifts and having a better developmental program for athletes.  We entered the competition ranked 29th place and finished in 20th.  The next year we came back to finish 3rd place and qualified for the Games!

Those changes were hard, and we faced similar challenges with our recent changes to the mixed level style programming.  But in the end, it is always about improving the gym and the athletes that train here.  I can’t wait to see where we are in another couple of years.  Some amazing highlights from the video:

  • Mccoy 15lbs lighter, with a mohawk, destroying the 100lb dumbbell and still learning to snatch the 225lb barbell
  • Martina being on the team because she was the only female that could snatch the 70lb dumbbell
  • All of our Olympic lifts because it is great to see how far we have come with our technique and abilities
  • Gretchen’s perfect butterfly pullups
  • Lara and Joe D in action

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