Saturdays Partner Workout will begin at 9am at both East and West locations.  Please be on time for the Group Warm up or you will not be permitted to do the Workout.

Coaches Notes:  This workout is designed for 2 people at a time.   They can break up the exercises that require one to perform the exercise at a time however they wish.  Out-think, Out-last, Out-wit.  Sometimes that will win the race.   Remember to start and end the workout with a 1000 Meter Row for time as only one athlete can go at a time on the rower.  Then both athletes have to run the 200 Meter track for time.  Once BOTH athletes get back to the gym they can break up the 50 Kettlebell Swings (one at a time) as they wish.  Then off to the races again both run the 200 Meters.  Etc………

If by chance there is a Odd number then you can have a single athlete do the workout by cutting all the reps and lengths in half.   For example start with a 500 Meter Row however Run the entire 200 Meters when you get back 25 Swings run 200 Meters 25 Burpees Etc……..

Why are we doing Snatch Grip Dead lifts????   To enhance the Strength in our Posterior Chain.

Snatch Grip Dead Lift by Gregg Everett

click on the above link to view the best demo out there on the Snatch Dead Lift.  Notice the bar path and  how it is in constant contact with his skin.  It does not leave his body.

Here is a little game I played in my youth.  Like how the guy hands off his smoke before he does a superman impression.

I traded in my bubble sneakers quite some time ago and started to wear some Converse All Stars.  I realized when I started to POSE Run I needed to build up my foot strength and the only way to do so was to quit heel striking and get rid of the mattresses I was stepping on.

My Converse All Stars ran me about $29.99 at Target about 1 year ago.  As you can see from the wear and tear I been walking on the balls of my feet.  Thats a good sign.  Problem is my ankles always seemed to be sore when running with these and everyday wear and tear.

I purchased a pair of INOVs F Lite 230 on Zappos for $99.00.  Love the way they feel however as you can see from the sole all ripped apart they are not durable at all.  That is from 3 Rope Climbs.  I had these sneakers for only a couple months.  I contacted a rep from INOV and she basically said – Sorry call Zappos.  I contacted Zappos and Kudos to them they are taking them back.  Problem is they dont stock what I need right now.  So that takes me to the next pic.

Nike Free purchased at Sports Authority for $85.00.  Cant give you any feedback because I havent even laced them up yet.  So far they feel pretty comfortable.  I will find out tomorrow if they can survive some rope climbs and runs.  Might even do some Heavy Overhead Squats to see how they feel.

That concludes the Steven Bowser Sneaker Chronicles.

If you look real close you can see Brooke, Jenna, and I are about to get slimmed at the pool while we stayed at the Nickelodeon Hotel in Orlando.  After the last few days of Universal Studios along with pool side activities at Nickelodeon its a blessing to be back home.  I know its good to take a few days off from the Gym but I hate missing all the fun workouts.  Dont even want to talk about how terrible the eating habits became.  I will get back to that later.

Wanted to thank all the trainers (John S, Jorge, Liz, Brian, Ritchie, Mike K, Jordon, and Nick) for keeping both locations running smooth.  Be prepared for another fun and challenging week of workouts.  Next month we will begin our Strength Biased 5-3-1 Program focusing on 3 lifts (Dead Lift, Power Clean, and Front Squat).  Put this progression together and you have ___________ Anyone? Anyone?  = The Squat Clean.  On Friday we all need to find our 1 Rep Max Effort on the Squat Clean.  If you think you will be missing Friday then do it prior to Friday.  Record it – live it – learn it.  It will be going up at the end of our 6 week Program.  You can count on it.

A few more announcements!!!!!

If anyone is interested in doing a 30 day diet challenge starting next month sometime let us know.  This would mean you need to log in all your food intake and show it to your trainer on demand.  All I am asking for is 30 days of your life to eat STRICT Paleo or Zone or just plain CLEAN.  Watch what your performance will do.  You will be mandated to weigh in on Day 1 and weigh in on Day 30.  You must also do a before and after pic.   I am only looking for committed members willing to give up all junk for 30 days.  We strongly suggest following a Strict Paleo Diet and can help you get on the right track if necessary.  Please email me if you are interested.

Also – Steve “Z” our Olympic Weightlifting Coach is putting together a 4 hour Seminar on “The Clean”.  If you are interested the fee will be $50 per person.  The class will be limited to 10 students at a time.   The class will take place on Saturday possibly in 2 – 3 weeks.  Time should be 11am till 3pm.  Anyone is welcome to take the course.  Steve is very qualified and a great instructor.  This is the first of many clinics.  He will also instruct “The Snatch” and “The Jerk”.  Please email me if you are interested.

“The Playground Gym” / CrossFit Ft Lauderdale = our sister club on the East side .