Golden Rules for accomplishing your goals

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Today’s video topic is about the “Golden Rules” to consider when making a plan to accomplish your goals:

1.  Body composition is mostly about nutrition
2.  Sleep and stress are important factors to consider
3.  Quality food choices matter for long term health and fitness

Read more in our EIE Guide!

Tuesday, September 16, 2014

Reminder to get your meat orders in by Friday!  Click HERE for how this works!

Stretching class with C-Rose in place of normal gymnastics at 8pm at Venice!


10 Wall Extensions
Monster Walks
10 Scapula Push Ups

Warm Up

Row 500 m
10 Bar Taps
20 Wide Pause Mtn Climbers
10 Inch Worms
20 Med Ball Russian Twists – 1 tap on each side = 1 rep
10 Plank Shoulder Taps

Cool Down

Wrist DROM
Down Dog Calf Stretch
Sampson Stretch 1 min/side



Every minute on the minute for 16 minutes (4 sets):
Bulgarian Split Squat Right leg x 8-10 reps
Bulgarian Split Squat Left leg x 8-10 reps
Tempo Ring Rows x 10-12 reps
Tempo Push-Ups x 10-15 reps

Notes:  Scale both of these movements to allow for full range of motion, with a rigid body position throughout all reps.  Perform both movements with the same pace up and down, a “1-one thousand” count at the top and no rest at the bottom.


12 minute amrap:
12 Wall Ball
12 Burpees over Parallette
12 Toes to Bar or V-ups

Notes:  More experienced athletes must perform the Wall Balls and Toes to Bar unbroken.



Every minute, on the minute, for 12 minutes (6 sets):
Minute 1 – Strict Muscle-Up x 1-4 reps
Minute 2 – Handstand Walk x 10-15 Meters

Notes:  If you cannot perform the strict muscleups, ideally use a spotter.  Control the entire way up and down.  If you do not have a spotter, perform 5 challenging MU Ring Rows plus 5 strict ring dips each round.  For the handstand walk, use the wall progression if you are still learning.  The most important thing is to become comfortable with the sensation of falling forward.  If you are new to these progressions, do not worry about staying perfectly on the minute, but learn where you are at so you will know what to do when these movements come up again! 


Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups

Notes:  Complete each set as quickly as possible. Note times for each set.  Scale with a band if needed to make sure you touch your chest to the bar for every rep, do not just scale to regular pullups.

The James McCoy. This weekend at the TCA Fall Kick Off Lifting Meet our VBC was well represented with big muscles, big weights and great hair. McCoy, the ring leader of VBC, was there coaching lifters in all weight classes and like any extraordinary coach he would help lifters strategize the kilos to put on the bar, how and when to warm up and be the thinking cap for the over heated lifters. This job is self less, exhausting and takes much patience and knowledge of the sport and his lifters. McCoy demonstrates all these qualities and VBC wouldn’t dominate meets if it wasn’t for all his hard work. Of course the humbly he would say, “Well, these lifters were dedicated to training hard and put it all out on the floor.” but we all know his guidance is the core to their success. Even though I am not a lifter during VBC hours, I consider myself a VBC’er to an extent and am so very proud to have him as a coach and teammate.

To really top off the meet, after spending all day focused on everyone else, it was The James McCoy’s turn to show off his guns. He PR’ed his Snatch at 134 kg (294#) and his Clean and Jerk at 160 kg (352#) with a monstrous qualifiying total of 294 kg.

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