Author Archives: ian.starr

Monday 8/25/2014

Jennifer flying high
“The big secret in life is that there is no big secret. Whatever your goal, you can get there if you’re willing to work.” – Oprah Winfrey
All Levels
A. Squat
T1&T2: BB Box Squat @ 2111, 8-12 reps, 3 sets. If you can hold tension, a tiny bit deeper box than last time. Rest 60-90.
T3: [...]

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Overreaching and Overtraining

The general definition of overtraining is “a syndrome occurring in athletes who train too frequently/in excess OR who may not allow for adequate recovery from intensive exercise. As a result of this inadequate recovery, performance is impaired (1)”. Overtraining is a balance between training and recovery, exercise and exercise capacity, stress and stress tolerance. Stress [...]

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Sunday 8/24/2013

Cathy getting ready for her first power lifting meet…
Do something today that your future self will thank you for.
All Levels
A1. Single Leg
T1 & T2: Alt Forward BW Lunges, 8-12 reps, 3-4 sets, rest 30.
T3: Alt Wtd Step-Ups, 10-12 reps, 4 sets, rest 30 sec.
T4: Alt Front Rack Forward Lunges, 8-10 reps, HEAVY, 4 sets, rest [...]

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Saturday 8/23/2014

Kellie getting creative with some banded pull-downs
“I will not let anyone walk through my mind with their dirty feet.” – Mahatma Gandhi
All Levels
OTMEM 16:
5-7 DB Deads @ 2011/T3+ Bend do 3 Deads (not TNG) (even)
2 TGU’s (odd)
OTMEM 12:
10 Goblet Squats (T3 Do 5 BS, T4+ Squat do 5 O-Squats/Front Squats) (even)
10 ALT Bent Over KB [...]

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Friday 8/22/2014

Now here’s a character I haven’t seen in awhile…
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” – Thomas A. Edison
All Levels
A.Upper Push
T1: SA DB Bench 8-10 Reps 4 sets Rest 30s Between Arms
T2: Dip Negatives, 2-4s, 3-6 reps, 6 Sets Rest 60-90 [...]

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Why Praise Can Be Bad for Kids

Interesting article from ABC News. Does it only apply to kids?;)

“Wow, you got an A without even studying.”

“Your drawing is wonderful — you’re my little Picasso.”
“Keep it up and you’ll be the next Peyton Manning.”
If you’re like most parents, you offer praise to your children believing it is the key to their success — those [...]

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Smoked Salmon Rolls

This recipe is the perfect party dish and a Paleo crowd pleaser! Using smoked salmon means you can keep all the ingredients on hand and pull together in a snap. The toasted sesame seed mayonnaise is a special sauce that brings out the flavor of the smoked salmon!
Ingredients
+ 8 oz wild smoked salmon+ 2 medium [...]

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Thursday 8/21/2014

Look at them socks!
“Even if you fall on your face you’re still moving forward.” – Victor Kiam
All Levels
A.Bend
T1&2: Sorenson hold 20-40s x 8, Rest as Needed
T3: Deadlift 5-7 Reps @ 3111, 4 Sets, Rest 2 mins (little heavier than the last time at a similar volume and tempo)
T4+: Power Clean, 5-4-3-2-1 Heavier for each set, [...]

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Wednesday 8/20/2014

Thanks for visiting Trevor and Magda!
“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus
All Levels
5 sets @ 80-90% (65-75% Fitness Pace):
200M Row/200M Run
10 DB/KB HPC
10 Burpees
10 Alt Pinch Grip (plates) Wtd Step-Ups
15 UB WB Shots/Air Squats
Rest 4 minutes. Switch the order each set. Does [...]

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