Science of Exercise Certification

I just wanted to give Greg and this past weekends staff a round of applause for this certification. I walked away from this with a ton of great information. I can not wait to keep furthering my education. It was also great chatting with Greg and the team. More to come on this certification......

Apparently Everything is Bigger in Texas!!

Dynamic Warmup

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PVC Pass Troughs

PVC Circles

Inch Worms 5x 

Deep Squat Holds 3x :10 :15 :20

Double Under Practice

Gymnastics

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Practice Handstands (no wall)

Strength and Power

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Squat 

1RM

W.O.D.

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"Cindy"

5 Pullups

10 Pushups

15 Squats

"Every Second Counts"

The Go Green Tip of the Day

Barbells

Buy one, add heavy weight, lift

Get off those damn machines!!

Dynamic Warmup

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Foam Roller Work

Squat Therapy

Strength and Power

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Press

5 x 5

W.O.D.

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800 meter run

50 pushups

800 meter run

50 situps

800 meter run

50 squats 

800 meter run

"Be impressed by intensity, not volume."

~ Coach Glassman

The Go Green Tip of the Day

PVC Pipe

Do your friend a favor, get them off the treadmill and teach them to deadlift.

Dynamic Warmup

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PVC Pass Troughs

PVC Circles

PVC Overhead Squats

Burgener Wamup

Strength and Power W.O.D.

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Power Clean (75% of 1rm) x 1; Split Push Jerk x 5

10 Rounds For Time

If the bar hits the ground during a set, terminate that set and start it over.

"You must begin to think of yourself as becoming the person you want to be."

~ David Viscott

The Go Green Tip of the Day

Clean up your Neighborhood

Do it yourself or find a group, just get out their and clean up your city or town. 

Where in the world is your trainer?

Dynamic Warmup

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PVC Pass Troughs 20 x easy; 10 x difficult

PVC Circles 10 x each direction

PVC Good Mornings 10 x each direction

PVC Trunk Twist 10 x each direction

PVC Deadlifting (coach's tempo)

Gymnastics Practice

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Forward Rolls

Skin the Cat 3 x 10

Strength and Power

--

Deadlift 

1 x 5

W.O.D.

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21 Dumbbell Front Squats (#25 males, #15 females)

15 Situps

9 Pushups

AMRAP 7:00 minutes 

"I love proving people wrong."

~ Ed Belfour 

The Go Green Tip of the Day

Kids Keds 

Keds Green Label Canvas Sneakers - Organic Cotton, Recycled Rubber & Non-Toxic Dyes

Dynamic Warmup

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PVC Pass Troughs

PVC Shoulder Circles

PVC Ghost Pulling the Knife

Barbell Good Mornings 8 x's

Sansom Stretch 5 x's

Strength and Power

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Bench Press

5 x 5

Push Press

1RM

W.O.D.

--

21-15-9

Overhead Squats

GHD Situps

"The more you care, the stronger you can be."

~ Jim Rohn

The Go Green Tip of the Day

Horizon Organic

Check out their site to some great organic dairy products, articles, and information.

Dynamic Warmup

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PVC Pass Troughs 20, 10 closer grip

Inchworms 5 x's

Deep Squat Holds :10 3 x's

Quad Stretches 5 x's

Heel Toe Raises 50 x's

Strength and Power

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Back Squat 

5 x 5

W.O.D.

-

"Annie"

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

"I have 1 key point for this... If I coach you, and you decide to go longer than I tell you, you just decided to get coached by someone else. Ask around and you will hear from former athletes I coached. They can’t hide it from me either. It's real obvious when they do it, because they can’t recover and go hard the next time I need them to. It’s the same thing with a crappy diet too."

~ Brian MacKenzie

The Go Green Tip of the Day

Milk

When you plan on building mass, buy your milk in gallons not those silly little ones.