Category: Exercise

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New Small Group – Murph for Memorial Day 2017

Need a challenge? Like your work out simple? Value Primal movements? Need some kind of motivation besides just the drive to lose weight? Then join us for Murph every Saturday morning, culminating in the Murph Memorial Day Challenge 2017. This work out is named for LT. Michael P. Murphy (SEAL), who was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Moving away from...

Why You Should Be Doing Sit-ups

Why You Should Be Doing Sit-ups

Ran across another trainer online telling people to “never do sit ups.” Well, that’s just ridiculous. Here’s why. My dad, who was an avid strength trainer into his seventies, once told me he had trouble getting himself up off the weight bench. He joked that he felt like a “bug on its back.” He was doing presses, crunches, squats. He was strong in shoulder, chest, and abs. Why couldn’t he get off the bench? Sit-ups is why. Sit-ups are a functional exercise. If you want ripped abdominal muscles, you should be doing lots of clean & press, overhead squats, and deadlifts...

Pro Tip – How to Stop Postexercise Soreness

Pro Tip – How to Stop Postexercise Soreness

We all grew up with “RICE”: rest, ice, compression, elevation or in some situations, rest, immobilize, cold, elevate. This is for injuries, and soreness from exercise was often viewed in the same light. So, we were advised to ice it. Then, we were told ice hinders recovery. So, we were told to use heat, if we prefer, or to do nothing. Now, we are told we should not do nothing. The good thing this time is that we have a little science to back it up. Research recently induced delayed onset muscle soreness (DOMS) through squats and tested soreness, swelling, and strength loss over several days. DOMS...

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GVT Summer – Week 1

Our first week of German Volume Training has been fantastic! To get it ready for our intrepid lifters, we have a new rack in the studio and a few more pieces of equipment on the way from Rogue. I’m very excited about the trap bar! Can’t wait to put our lifters into that specialized deadlift bar and see what they can do. GVT is challenging. When you’ve been used to strength training with a 5×5 (5 sets of 5 reps of a substantial weight), it’s a kick in the pants to body-build using lighter weight and more reps in a 10×10 (10 sets...