Author Archives: ian.starr

Friday 4/11/2014

Now that’s pulling the bar under the chin folks…
“There is only one thing that makes a dream impossible to achieve: the fear of failure.” — Paulo Coelho
All Levels
A. Upper Pull
T1: Assisted Pull-Ups @ 3111, 4-8 reps, 5 sets, rest 2:00-2:30.
T2 & T3: Negatives/Weighted Negatives 2-4 seconds down, 5-8 reps, 4 sets, rest 2:00-2:30.
T4: Find a [...]

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Thursday 4/10/2014

Don’t forget to work your Crossover Symmetry! So fun!
“The hero is no braver than the ordinary man, but he is brave five minutes longer.” — Ralph Waldo Emerson
All Levels
A. Single Leg
T1&T2: 10 Alternating Weighted Walking Lunges. DB’s in both hands. Perfect, weight in the heel on lead leg. So not too heavy.
T3: Elevated Split Squat [...]

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Will We Ever Accept that Exercise is the Best Medicine?

For years, experts have known that in mild to moderate cases of depression exercise is as effective (or more effective) a treatment as prescription drugs. Yet, here we are in 2014, with still climbing obesity rates and higher than ever numbers of people taking anti-depressants – a 400% jump in the last 20 years.  This [...]

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Wednesday 4/9/2014

Jim workin’ it out in the All Levels class
“The less you open your heart to others, the more your heart suffers.” — Deepak Chopra
All Levels
A. Bend
T1&T2: 10 Russian Swings OTMEM for 10.
T3: Dead @ 3011, 6-8 reps, 4 sets, rest 2:00.
T4: 3 Heavy TNG Deads, OTMEM for 10.
B. Upper Push
T1&T2: CGBP @ 21X1, 6-9 reps, [...]

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Tuesday 4/8/2014

More big guns…
“The successful man will profit from his mistakes and try again in a different way.” — Dale Carnegie
All Levels
A. Upper Pull
T1&T2: DB External Rotation @ 2011, 8-12 reps, 3 sets, rest 30-60 sec between arms.
T3: 3-7 Strict Pull-Ups, 3 sets, rest 2:00-2:30.
T4: Work up to a heavy weighted single.
B. Upper Pull
T1&T2: DB Rows [...]

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Tony Robbins on TED

Yes he’s had too many “coffees”, but some great messages…
It’s important to be inspired.

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Monday 4/7/2014

#shamelessshoutouttoRalphSchomp #Angeladoingawesomehittingclasssoconsistently
“He who is not everyday conquering some fear has not learned the secret of life.” – Ralph Waldo Emerson
All Levels
A1.Squat
T1&T2: Goblet Squat @ 2111, 8-12 Reps, 3 sets, rest 30 sec.
T3: BS @ 3011, 5-8 reps, 3 sets, rest 30 sec.
T4: BS @ 21X1, 2-3, 3 sets, rest 30 sec.
A2. Upper Push
T1&T2: DB Bench [...]

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Sunday 4/6/2014

It’s the socks…
“Those who dream by day are cognizant of many things which escape those who dream only by night.” — Edgar Allan Poe
All Levels
A. Bend
T1&T2: Hip Extensions on GHD, 6-10 reps @ 2022, 3 sets, rest 1:30-2:00.
T3: Dead @ 2011, 5-7 reps, 4 sets, rest 2:00.
T4: Reverse Med Ball Toss, 6 reps for speed/power, [...]

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Saturday 4/5/2014

On sled days Melissa and Chris be like, “You sure you wanna do that?”
“I can be changed by what happens to me. But I refuse to be reduced by it.” — Maya Angelou
All Levels
A. Upper Pull
T1&T2: Assisted Pull-Ups @ 2111, 4-8 reps, 4 sets, rest 2:00.
T3: Max Strict Pull-Ups in 8 minutes.
T4: Kip practice: [...]

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Intro to Nutrtion and Lifestyle Presentation/Discussion Tomorrow Saturday 12-1PM

Intro to Nutrition and Lifestyle presentation and discussion tomorrow at CFL. Free for existing clients and guests of existing clients. This event is open to the public, all are welcome. Fee is $20 for non-clients.
Topics covered will include:
Connecting the dots between nutrition, lifestyle and various expressions of Metabolic Syndrome

Moving beyond “diets”

What to eat, what not [...]

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