Archives for June 2013

Monday, July 1

One more month on building your base of the Deadlift, Shoulder Press, Back Squat, and Bench Press through the Wendler 5/3/1 Program
For those who completed all 4 phases of the last cycle, we will now add
10 lb. to our baseline training weight for the Deadlift and Back Squat,
and add 5 lb. to the baseline training weight for the Shoulder Press
and Bench Press.  This will take your loads gradually higher.  Tuesday's and Friday's will continue to be Oly-focused and there will be volume/work capacity training added to some of the Comp Squad programming through July and August, culminating in the August Oly-meet being held at our gym.  The Wendler cycle and Oly-skill work is
to really fine-tune form, allow you to feel the proper positions and
when to be explosive and when to have a powerful pull -without being
compromised by the mental drive and desire to always go so heavy, allowing you to make improvements in technique primarily.  This is technique work, but
still under enough load to challenge the lifter.  Pay attention!  Watch
others being coached, watch others move.  Emulate the movement if it's
successful, learn from other's mistakes. Get stronger because your
movement is better!

Also, heed the advice of your coaches and this blog intro.  If the work capacity/volume is too much along with the workout of the day, just do the Wendler and Oly training and the workout of the day.  Be smart, increase your capacity gradually without overtraining.  More is not better.

if you are starting Comp Squad on this cycle and have not completed the full cycle before, start with the 90% baseline we prescribed last cycle, taking 90% of your current 1RM and that is your new training baseline to calculate your lifts from.


Wendler Program Back Squat and Bench Press – Phase 1

  • 65% of new baseline x5 reps
  • 75% of new baseline x5 reps
  • 85% of new baseline x5+ reps

2.  Work Capacity:

Complete 3 rounds for time:

20 Back Squats (135#/95#)

15 Pullups

10 Overhead Squats (135#/95#)

3. Gym WOD  (later in the day, if possible)

Women’s Self Defense Seminar

Saturday, July 13th from 1:00 – 4:00, Jesse
will be holding a women's self-defense seminar for any and all who want
to come and learn some basic, simple, but effective skills on how to
take care of themselves in any given situation. $40 registration fee (click the Seminars tab on our schedule).

"As many of you know, I have taught a self defense class for some time
now and I've been wanting to do a women's self defense seminar as well. I
saw a video on the internet a few days ago where a woman was home alone
with her daughter and a man forced his way into her house and brutally
assaulted her. I contacted Lisa immediately to set up a date.

will be teaching a form of Gracie Jiu Jitsu called Women Empowered, as
well as a few other techniques that I have learned through studying
Mixed Martial Arts over the last 6 years. The link that I have attached
is of one of the Gracie Brothers and his future wife Eve breaking down
the video and giving advice on what to do in that type of situation. I
will be doing the same but I will be adding other situations and
techniques as well. Watch the video at your own discretion, it is quite
graphic and upsetting, but shows the necessity for knowing how to defend
and take care of yourself.

Saturday the 29th and Sunday the 30th

GYM will be Closed…REST DAYS or Hike, Run..something Outdoors!

Hard Work, Sacrifice, and Reward

It wasn’t until my late twenties that I learned that by working out I
had given myself a great gift. I learned that nothing good comes without
work and a certain amount of pain. When I finish a set that leaves me
shaking, I know more about myself. When something gets bad, I know it
can’t be as bad as that workout.
– Henry Rollins

Wendler Strength training cycles, pushing your limits each day, paying attention to technique, competing in Oly meets, running races = getting stronger every day.  Let’s test it this week!

On the docket today are 2 more essential and beastly lifts: the Back Squat and Bench Press.

IMG_5041Back Squat


Compare to April 2013

Bench Press

Compare to April 2011 


Oh yeah!  Don’t we all…


It’s important and essential to Squat. While wearing an oldtime strongman single-strap leotard, naturally.



Lots of visitors today!  Welcome to James and Melissa from CF NorCo (CO), Adhish from CF Gurgaon (India), and Russ from NorCal CF!

Processed Carbs = Addiction

Can You Be Addicted To Carbs? Scientists Are Checking That Out

by Allison Aubrey

Eating refined carbohydrates like bagels may stimulate brain regions involved in reward and cravings, research suggests.

Eating refined carbohydrates like bagels may stimulate brain regions involved in reward and cravings, research suggests.

Fresh research adds weight to the notion that certain foods (think
empty carbs like bagels and sweet treats) can lead to more intense
hunger and overeating.

Fast-digesting carbohydrates can stimulate regions of the brain involved in cravings and addiction, published in the American Journal of Clinical Nutrition.

studies have shown that highly desirable foods, perhaps a cheesecake or
pie, can trigger pleasure centers in the brain. But what's new about
this research is that it shows that even when people are unaware of what
they're eating, the intake of fast-digesting carbs can activate parts
of the brain associated with pleasure, reward and addiction.

To evaluate this, ,
director of the obesity prevention center at Boston Children's
Hospital, and his colleagues conducted brain scans in 12 overweight men
after they consumed two different kinds of test milkshakes.

milkshakes had the same number of calories and similar ingredients, but
one contained more fast-digesting carbs and the other was made of
slower-digesting carbohydrates. The here is that so-called
high-glycemic index foods such as sugar and highly processed breads move
through the body faster than low-glycemic index foods such as fruit and
whole grains.

After the participants drank the rapidly
digesting carb shake, their blood sugar spiked and then crashed four
hours later. And it's at this point that researchers documented
activation of a part of the brain called the nucleus accumbens, a small
area that is involved in emotions and addiction. Ludwig told The Salt:
"The scans showed intense activation in brain regions involved in
addictive behavior."

The idea that certain foods may be
addictive is controversial. Some scientists think it's overstating the
matter. And clearly it's not settled as to whether activity in these
brain regions would be seen widely in the population, or perhaps only
among those who are overweight or prone to overeating.

As , a
professor of clinical pediatrics at the University of California, San
Francisco, points out, this research can't tell us if there's a cause
and effect relationship between eating certain foods and triggering
brain responses, or if those responses lead to overeating and obesity.

study] doesn't tell you if this is the reason they got obese," says
Lustig, "or if this is what happens once you're already obese."

Lustig told The Salt that he thinks this study offers another bit of
evidence that "this phenomenon is real." He has been a leading voice in
suggesting that is the cause of obesity and other health problems.

the concept of food addiction is gaining attention from researchers.
There's a body of work exploring the connection, says , a neuroscientist at the University of Florida who studies food and the brain.

study, she says, adds to the growing literature that suggests that
high-sugar foods can affect the brain "in ways that can alter reward
processing and potentially fuel overeating."

Who could it be this month?

       EXTRA! EXTRA! Read all about it!    

         The June Newsletter is HERE!

Friday July 28, 2013

  • 3-Position Clean (floor, below knee, above knee) + Jerk – 60%, 65%, 70% x 4 sets
  • Clean Pull – 90% (of cln) 2 sets of 3 reps 95%2 sets of 3 reps
  • Front Squat – 70% 5 sets of 3 reps
  • Good Morning – 5 sets of 3 reps

Makeup What You Missed


Nikki got her first Strict Pullups Today!!

We saw a lot of successes like Nikki's from our Grip Strength work through the month of June.  In July, we are building a stronger CORE as our next skill focus!

Thursday July 27, 2013


  • Power Clean – 70%    5 sets of 3 reps
  • Push Jerk – 60% (of split jerk)    5 sets of 3 reps
  • Overhead Squat – 70%    5 sets of 3 reps

Heavy Test Day!

How has your strength training been working for you?  Many of you have been following our first phase of the Wendler Strength cycle – both in the Strength Focus classes as well as with Comp Squad. Let's test it this week!

On the docket today are 2 essential and beastly lifts: the Overhead
Press and the Deadlift.

Shoulder Press


Compare results to April 2013


The overhead press (or shoulder press, or strict press, or just “press”) works the whole body, is functional, and it also feels pretty "manly" to hoist a heavy barbell above your head.



From "The Art of Manliness" – not just limited to men….