Author Archives: ian.starr

Saturday 7/19/2014

Back with a vengeance
“Try not to become a person of success, but rather try to become a person of value.” ~Albert Einstein
All Levels
A. Upper Pull
T1: DB External Rotation @ 3010, 6-10 reps, 3 sets. Rest 60 sec between sets.
T2: Bent Over BB Row @ 21X1, 6-9 reps, 3 sets, rest 1:30.
T3: Weighted Pull-Ups, 5,4,3,2,1. Rest [...]

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Learn To Use The Right Muscles At The Right Time

When was the last time you turned on your Transverse Abdominis to help brace your spine and mid-section during lifting?
You should try it!
Lauren Berndt, your official PT ;), helped me identify it and prescribed an exercise to build it up as a method for rehabbing my back.
During one of our weekend seminars on mobility and [...]

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Friday 7/18/2014

Jeff’s back end during some serious rack pulls
“Little minds are tamed and subdued by misfortune; but great minds rise above it.” – Washington Irving
All Levels
A. Squat
T1&2: 15 mins Hip/Knee/ Ankle Mobility
T3: BS 12 RM @ 3010
T4+: BS 5RM
B. AMRAP 10 @ 80-90% (65-75% Fitness Pace):
50-100 Double Unders
25 Walking Lunges
Rest 3 mins
AMRAP 10 @ 80-90% (65-75% [...]

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Thursday 7/17/2014

Kasey stoically suffering through some evil split squats
“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”–Albert Schweitzer
All Levels
A1. Bending
T1&2: 3 Sets ME Sorenson, Rest 60 seconds
T3: Deadlift, 5 reps, 3 sets Rest 60 seconds. Drop each rep from the top.
T4: Single Leg [...]

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Is Strong the New Skinny????

Ok, ok, some of you may think I’m really reaching now in terms of content. But since the words strong are in the article I’m gonna go out on a limb :).
Obviously so much of what we do here is about the physical but when you pursue that long enough and in trying to help [...]

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Greasy Food, Joint Pain, Being Obsessive Compulsive, Training Well & Enjoying Life

Fun article by Matt Foreman at Catalyst about indulgence. And consequences. What a roller coaster we put ourselves on!
This part is key I think, “One of the biggest battles we all face is simply feeling good in the gym on a regular basis. You don’t want big daily fluctuations between feeling sensational and…feeling like hell. [...]

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Wednesday 7/16/2014

Superman getting in his usual morning power hour
“Replace the word “problem” with the word “opportunity” in all your thoughts.” – Matthew Keith Groves
All Levels
A. Upper Pull
Seated DB Bent Over Reverse Flys
T1&T2: 8-12 Reps @ 30X1, 3 sets, rest 60-90 sec.
T3: 7-9 reps @ 30X1, 3 sets, rest 60-90 sec.
T4: 5-6 reps @ 20X1, 3 sets, [...]

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Alignment

Do your actions align with your words?
I’ve been thinking about this a lot lately. I notice many times they do not.
People will say the words indicating that something is important to them but then the follow through is non-existent or lackluster.
I have been and will continue to be guilty of the same. Hopefully less and [...]

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Tuesday 7/15/2014

Ethan looking forward to accomplishing even more
“If we did all the things we are capable of, we would astound ourselves.”–Thomas Edison
All Levels
A. Single leg
T1&2: Walking Lunges 12-20 reps, 4 sets, rest 60 sec
T3: Split Squats @ 3111, 6-8 Reps, 4 sets, Rest 60 between legs
T4+: Split Squat @30X0, 4-6 Reps, 4 sets, Rest 2 mins [...]

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How Much Are You Willing to Pay for Your Health?

It’s a common refrain that living healthily costs an arm and a leg. The food bills, in particular, garner the biggest sighs and frustration: the price of pastured meats, eggs (and dairy for those who partake), of wild-caught fish, of organic this and that, of healthier nuts and nut butters, of just about any whole [...]

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