Workout of the Week #2

This week we will focus on incorporating more exercises into our workout to experience greater lactate threshold zones.  Our goal is always to finish the workout in the best possible time, however, it may be wise to pace yourself in order to not reach your maximal heart rate.  As your heart rate increases in a linear fashion you will typically notice that you become more fatigued.  The higher neuromuscular demand placed on your body causes you to slow down and become fatigued.  The higher rate in which you can filter and withstand greater lactate levels will be the true testament of improving during these WOW challenges.  In other words, be able to notice how hard you can push yourself without having to stop for rest.  That point is called your lactate threshold zone.  Stay just below or at that zone and you will have better results in the end.  With that being said here is this weeks WOW:

Complete 5 Rounds for time of:

7x Push-ups

Proper form & technique:



  • Get down on all fours and place your hands on the floor so that they’re slightly wider than and in line with your shoulders;
  • Lower your body until your chest nearly touches the floor;
  • Pause at the bottom, and then push yourself back to the starting position as quickly as possible;
  • If your hips sag at any point during the exercise, your form has broken down.

Hand position: Don’t take your hands out too wide.  Put your hands slightly wider than shoulder-width.  Hands should be turned out 45 degrees.
Tuck your elbows: This is easier on your shoulders.  Keep your elbows at a 45 degree angle to your body during push-ups.
Push your abs out: There should be a straight line from shoulders to ankles.  Push your abs out as if someone was going to punch you in the stomach.
Squeeze your glutes: Push your abs out while squeezing your glutes hard.  Both will avoid any hyper-extension of your lower back.
Tuck your chin: Lead with your chest, not with your head.  Your neck must stay in-line with the rest of your spine.  Don’t look forward.

Modified Version









7x Dumbbell Thrusters @ 40M / 20W


Dumbbell Thruster

Proper form & technique:

  • Hold a pair of dumbbells next to your shoulders, your palms facing each other. Stand tall with your feet shoulder-width apart.  Keep your torso as upright as possible throughout the entire movement.
  • Lower your body until the tops of your thighs are parallel to the floor.
  • Push your body back to a standing position as you press the dumbbells directly over your shoulders. Lower the dumbbells back to the starting position.  That’s one rep.

7x Sit-ups

Proper form & technique:


  • Lie faceup on the floor with your knees bent and feet flat.
  • Raise your torso to a sitting position.
  • Slowly lower your torso back to the starting position.
  • The movement should be fluid, not jerky
  • —if it’s the latter, you need to use a variation that’s easier.






7x Burpees (to the ground)

Proper form & technique:

  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.
  • Repeat. Do 15 reps to complete one set. If you are a beginner or are out of shape, start off with 5 burpees in a row.

My style of burpees


7x Dumbbell Swings @ 40M / 20W

Proper form & technique:

  • Crouch down, bending at the knees, and hold one of the weighted ends of the dumbbell with both hands and let the dumbbell hang between your knees.
  • Keep your back and arms straight.
  • Thrust upward with your legs and hips, then swing the dumbbell up in front of you as you rise to an upright position.
  • Control the downward momentum of the dumbbell as it swings back to starting position.


7x Bodyweight Squats (to parallel)

Proper form & technique:

  • Stand with feet slightly wider than shoulder-width apart, arms at sides.
  • Bend knees and squat as though sitting down on a chair, and extend arms in front of you.
  • Keep back straight and knees behind toes.
  • Sink into your heels.
  • You’re aiming to drop your hips below parallel.
  • Return to standing. That’s one rep.

Air Squat - KL

7x Renegade Rows (each arm) @ 40M / 20W

Proper form & technique:

  • Assume push-up plank position with dumbbells in hands.
  • Transfer weight to one arm and row the opposite weight upwards and toward your hip, squeeze shoulder blades, lower weight to ground and transfer body weight to opposite arm.
  • Repeat and continue with opposite arm.

Renegade Row







Note: Remember to modify your weight according to your strength and ability for thrusters, dumbbell swings, and renegade row.  The goal is to complete this with proper form and without injury.


Jeremy / 34 / 14:39

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WOW Initiation Week #1

Welcome to the first workout of the week (WOW)!

This week the workout is as follows:

2 Rounds of:

500 meter Row (set damper at 5/6)

16x Push Presses – Rx (45M / 20W)

16x Lateral Burpees over a barbell

16x Dumbbell Overhead Swings – Rx (50M / 35W)

How to go about understanding this workout:


Start by setting up the rowing machine at a resistance between 5 and 6 by moving the dial on the right side of the rowing fan to the correct setting.  Next press a button on the computer to turn in on.  Press just row to set the computer.  Start rowing until you reach 500m.














Push Press

Using 2 dumbbells (Rx weight for men is 45 lbs each dumbbell and weight for women is 20 lbs each dumbbell) and starting at shoulder height, you must press the dumbbells overhead until your arms are fully extended.  Lower dumbbells to the shoulders and repeat.  Initiate each press with the driving on the legs.  With the dumbbells resting at shoulder height bend the knees slightly and extend the knees at the same time you are pressing the dumbbells overhead.


Your objective is to complete 16 continuous repetitions using the Rx (prescribed weight).  Rx (45M / 20W) is read…prescribed weight for men is 45 lbs and the prescribed weight for women is 20 lbs.  This weight is optional but this is a goal for many to eventually reach.  Any weight used other than the prescribed weight must be noted when you post your workout results so timing is understood.  This is a modification from the prescribed weight.  Also, in the future, any exercise that is performed other than the one described must be noted when results are posted.  Note that this weight is meant to challenge you.  If you feel you must rest after doing a few repetitions please do so.  You must complete each exercise before continuing onto the next.

Lateral Burpees

collage-778106116Set a barbell or bodybar on the groundLine up parallel to the bar so it is facing your side.  Perform a burpee and instead of jumping vertically, jump laterally over the bar.  If jumping cannot be performed, step laterally over the bar.  As soon as you jump over the bar perform another burpee.  Repeat this process until 16 reps have been completed.

Dumbbell Overhead Swings

0111body_dumbbell_swingStart with your feet shoulder width apart.  Place dumbbell between your legs.  Reach down to grab the dumbbell while keeping your back straight, knees slightly bent, and hips pushed backwards.  Thrust the dumbbell up using your hips to drive the weight, until  it reaches an overhead position.  Return the dumbbell to the starting position without making contact with the ground.  This represents a pendulum movement where the movement is continuous from beginning to end.


Jeremy / 34 yrs / 13:48 final time

Attempt #2 – 8:55

To post your time of completion please go to the bottom of the page and click on comments.  To make a comment…type in your name, then your email address in the next blank, and then type your comment as (name / age in years / final time).  Click post comment.  Times can be read under comments.  As the moderator of this blog all comments must have final approval from me before they are posted in the comments field.

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Workout of the Week (WOW)

The workout of the week is meant to challenge you.  You may at one point during the workout think you cannot finish the workout; you may experience difficulty breathing at times due to high exertion levels and a lack of consistent aerobic and anaerobic conditioning; you may sweat profusely and think it’s due to the humidity in the gym; you may actually enjoy the workout and want to continue pushing yourself each week; you may pass out at some point during the workout and awake later to know that you survived.  Whatever the workout is each week I want you to know that this workout will be HARD!

I believe strongly that vigorous intensity and short duration workouts yield greater results than low-moderate intensity and long duration exercise.  I believe in it so much that I want you to experience this concept in person each week…along with me.  Knowing that you can complete one of these workouts will result in a greater appreciation of what the human body is capable of and what you have been missing out on.  The fastest, shortest way to build muscle, improve insulin sensitivity, decrease body fat, and improve your cardiopulmonary system is short duration exercise that is intense in nature.  We will be experiencing an exponential growth in endurance, EPOC levels (excess post-exercise oxygen consumption), both muscular strength and endurance, decreased resting heart rate, improvement is resting metabolic rate, etc.  The pros exceedingly outweigh any cons when short duration, high intense exercise is performed throughout the week.

Where do we begin?

Each week I will post a WOW.  You must complete each WOW as described to the best of your athletic ability.  Any modification of any exercise during the WOW must be noted when posting to the blog.  Exercises will be posted by their names only…no pictures.  I do this so you will be forced to look exercises up online or ask me in person.  Memory retention of exercises and their associated names are important.  After all, I cannot always be there to help out.  Do your best at each exercise and stay true to good form.  After completion of the workout please post your first name, age, and results.  These results can be viewed by anyone that is subscribed to the blog in the comments area of the post.  For those that choose to not participate in this challenge feel free to unsubscribe to the blog at the bottom of the post.

I hope all of you are excited to start the WOW!  I know I am and I hope to post a good time each week to challenge all of you to beat it.  Have fun and be competitive with yourself.

Stay tuned for the first workout of the week…

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I wanted to take the time to congratulate everyone on successfully completing the 90 Day Weight Loss Challenge.  In my eyes everyone made progress in one way or another.  Whether it was losing pounds, acquiring a new nutritional lifestyle, working out more throughout the week, improving the quality of sleep, increasing the amount of water, decreasing blood pressure levels, decreasing resting heart rate, increasing HDL levels while decreasing LDL levels, and the list can go on and on.  You have all reached a peak in this challenge and I am hoping that this peak is not the end all be all to your new lifestyle.  Continue to strive toward new goals.  Continue to eat healthy.  Continue to work hard when in the gym.  Remember to enjoy the process and have fun!  Thank you for doing this challenge with me and I hope that you consider a new one come Fall.

It’s never an easy task to commit yourself to a disciplined period of time in which you must stay focused on losing weight.  We all fluctuate in weight each day and each week and it’s normal to feel worried that the scale is not moving in the right direction.  You have worked so hard in the gym and watched your nutrition very closely to see that you have gained a few pounds in a day.  This commonly causes people to lose hope in the process and can ultimately lead to people giving up completely.  If only those people knew why those fluctuations occur they could get back on track.

Fluctuations in weight are caused by things such as consuming a large meal, excess salt intake, water retention, constipation and hormonal changes.  One thing you should know is that the extra weight that you see on the scale does not come from an increase in body fat; it can be water, waste products or other substances that are temporarily present in your body.  Most dietitians tell their patients not to weigh themselves everyday, because they may see their weight fluctuate daily and lose faith in their weight loss program.

So, how much can your weight fluctuate?


A weight fluctuation can result in a temporary weight increase of up to 5 pounds a day. It takes some time for your digestive system to process the food, fluids and salt that you consume, and the substances that are still being processed will contribute to your weight. If you had a big dinner the previous evening, your weight will still be up in the morning if you have not had a bowel movement.  This is especially so if you consumed foods that contain a lot of sodium.  Even if you had eaten more than you should, your true body weight should not increase significantly overnight.  True weight gain is a process that occurs over a longer period of time.

How should we cope with these weight fluctuations?

Do not weigh yourself daily! Weigh yourself once throughout the week when you wake in the morning and have emptied your bowels.  If you are still fluctuating when you weigh once a week, try consuming more water to reduce the sodium in your body.  Then, weigh yourself again two days later in the morning.  If your weight is still elevated, reassess your nutritional habits and exercise program to make sure you are not consuming more calories than you are burning.  It always will come back to calories in and calories out.  Create a caloric deficit and you will be in control of your weight loss efforts.

A better way to judge true weight change is by how your clothes fit.  Clothes don’t lie!  Also, take a body fat measurement to see where you are starting and how much room there is to improve.  It’s not always about the number on the scale.

Hormones and weight loss efforts

The following links are great sources to help you understand how hormones can play a significant role in weight loss. Please read them.

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Final Results (90 Days Completed)!!!

Congratulations to the top 3 Winners:

1st Place ($1200): Mike – lost 36 total pounds and 16.6% of his bodyweight in 90 days

2nd Place ($600): Tracy – lost 22.2 pounds and 14.3% of her bodyweight in 90 days

3rd Place ($200): Scott – lost 26.6 pounds and 13% of his bodyweight in 90 days

Participant # Starting Weight (lbs)
Final Weight (lbs)
Total Δ Weight in 90 Days (%)
1 (6th Place) 228.6  209  8.57
2 (17th Place) 191.2 190.6  0.314
3 (13th Place) 239  232.4  2.76
4 (16th Place) 175 173  1.14
5        – 170 unknown injured
6 (18th Place) 203.8  205.6  -0.883
7 (2nd Place)
155 132.8  14.3
8 (1st Place)
216.6 180.6  16.6
9 (4th Place tie) 162 141.2  12.8
10       – 180 168 (home)  6.67
11 (10th Place) 215 206.2  4.09
12 (7th Place) 149.8 139.6  6.81
13 (9th Place) 130.9 124  5.27
14 (3rd Place)
205  178.4  13
15 (14th Place tie) 193.4 189.8  1.86
16 (5th Place)
219 192.4  12.1
17 (15th Place) 150 147.4  1.73
18 (19th Place) 159.8 162  -1.38
19 (12th Place tie) 157.2 152.6  2.93
20 (11th Place) 163.4  157.8  3.43
21 (8th Place) 198 186.4  5.86
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Final Weigh-in & Moving Forward With a New Challenge

In my eyes the 90 day weight loss challenge has been a successful outcome.  As a professional in the fitness industry I try to invent new ways that push people beyond their means to reach new boundaries.  In doing so, I have found that this challenge has been the best thing yet that created change in everyone’s lives.  With weight loss comes a lot of health improvements.

Research shows that losing 10% of your bodyweight is more effective than using medications that combat negative effects from being overweight.

Here are some other ways losing weight will benefit your health:

  • Increased energy level
  • Lower your cholesterol levels
  • Reduce your blood pressure
  • Reduced aches and pains
  • Improved mobility
  • Improve your breathing
  • Help you sleep better and wake more rested
  • Prevention of angina, chest pain caused by decreased oxygen to the heart
  • Decreases your risk of sudden death from heart disease or stroke
  • Prevention of Type 2 diabetes
  • Improved blood sugar levels

Here are three great links to the health benefits of losing weight:

Final Weigh-in this Saturday, June 7th from 9-10am

I will be running my usual R.I.P.P.E.D class the same day from 8-9am for anyone that decides to sweat off the last couple of pounds.  We will be meeting in Room 2 near the basketball court.  I will allow 14 people to come join the fun.  The sign-up sheet is at the front desk and the drop-in amount is $20.  Last I looked I saw 6 people signed up so lock in your spot soon to be sure not to miss it.  As soon as class is over and equipment is put away we can head to the side desk up front for weigh-ins at 9am.  As one challenge is about to end another will soon begin…


Now that all of you have found a way to incorporate nutrition into your daily lives as well as exercise, I have a new challenge for you….if you choose to accept.

This next challenge will take us through the summer and into the fall, setting up yet another opportunity for a weight loss challenge in the fall of much larger amplitude.  We will not be measuring the greatest change in percentage of body weight lost.  We will have two groups (men & women) that will compete for greatest body fat percentage lost in 120 days.  A cash prize is up for grabs for the 1st place person only.  Buy-in amount will be determined near Fall.  This process is more time consuming and diet is crucial to your success….more so than the change in body weight.  We all strive to become lean and healthy and in the process we tend to forget the importance of nutrition and exercise and how they complement one another.  This will be your greatest test and possibly your greatest achievement if you choose to accept this next challenge in the Fall.


Before we venture into another challenge that focuses on the change in body composition, I will be posting a workout of the week for all of you to complete.  The workout will be random exercises and your goal will be to complete the workout with the best time possible.  These workouts will be of an intense nature and will push you to new levels.  You will discover your true strengths and weaknesses and better yet, you will be increasing your metabolism for hours after you are done!  The concept is quite simple: Work Hard, Burn Calories, Become Stronger, Improve Endurance, and enjoy knowing that you can accomplish anything when you focus on finishing with pride and integrity.

I have only one task: To post a workout of the week (WOW) & to post my time it takes to complete the workout.  Yes, I too will be doing the WOW and will hopefully put up a good time each week.  If you beat my time you get the chance to gloat and rub it in my face.  I don’t like to lose so I will be bringing my best performance each week.

You have one task (optional): To post your time on the blog and to see where you measure up to others.  Also, to beat the trainer and be the champion for the week.  If you are not satisfied, do the workout again later in the week and post a better time.

If you are unsure of an exercise and how it is performed be sure to ask me during our training sessions and I will gladly show you.  Also, if you are unsure of how to post on this blog please ask me in person and I can show you how simple it is.

This challenge is meant to keep you going throughout the Summer as to not lose your strength and conditioning you have earned thus far during the 90 Day Challenge.  Cardiorespiratory endurance is important but so is muscular strength.  Here are some benefits of strength training:

  • Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
  • Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
  • Boost your stamina. As you get stronger, you won’t fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
  • Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.


  • Increases HDL – High Density Lipoprotein (good cholesterol) and decrease LDL – Low Density Lipoprotein (bad cholesterol).
  • Reduces risk of diabetes and insulin needs.
  • Lowers risk of cardiovascular disease.
  • Lower high blood pressure.
  • Lowers risk of breast cancer – reduces high estrogen levels linked to the disease.
  • Decreases or minimizes risk of osteoporosis by building bone mass.
  • Reduces symptoms of PMS (Premenstrual Syndrome)
  • Reduces stress and anxiety.
  • Decreases colds and illness.


Increased muscle strength, power, endurance and size. Enhanced performance of everyday tasks. You will be able to do everyday tasks like lifting, carrying and walking up stairs with greater ease.


By working the muscles through a full range of motion, weight training can improve your overall body flexibility. Increased flexibility reduces the risk of muscle pulls and back pain.

Likelihood Of Injury

Strong muscles, tendons and ligaments are less likely to give way under stress and are less likely to be injured. Increased bone density and strength reduces back and knee pain by building muscle around these areas.

Body Composition

Boosted metabolism (which means burning more calories when at rest). Reduced body fat. Your overall weight may not change, but you will gain muscle and lose fat. Over time you should notice decreases in waist measurements and bodyfat measurement.

Muscle Tone

The conditioning effect will result in firmer and better-defined muscles.


The way you sit and stand are influenced by the health of a network of neck, shoulder, back, hip and abdominal muscles. Stronger muscles can help you stand and sit straighter and more comfortably. Improved balance and stability.

State Of Mind

As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper. Clinical studies have shown regular exercise to be one of the three best tools for effective stress management.

Continue working hard for the remainder of the week!  The end will be here very soon so make sure you put your best foot forward and finish the 90 Day Challenge with a sense of positive accomplishment.

I will see everyone Saturday morning.  Good luck to all!

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Week 13 Results

Participant # Initial Weight (lbs)
Week 13 Weight (lbs)
Total Δ Weight (%)
1 (9th Place) 228.6  214.2  6.30
2 (18th Place) 191.2 191.5  -.016
3 (14th Place) 239  234.6  1.84
4 (15th Place) 175 172.6  1.37
5 (17th Place) 170 168  1.18
6 (19th Place) 203.8  205  -0.59
7 (2nd Place)
155 138.6  10.5
8 (1st Place)
216.6 189.4  12.6
9 (5th Place tie) 162 149.2  7.90
10 (8th Place) 180 167.5  6.94
11 (11th Place) 215 205  4.65
12 (6th Place) 149.8 138  7.88
13 (10th Place) 130.9 124.2  5.11
14 (3rd Place)
205  186  9.27
15 (12th Place tie) 193.4 187  3.31
16 (4th Place)
219 199  9.13
17 (16th Place) 150 148.2  1.2
18 (20th Place) 159.8 161.8  -1.25
19 (12th Place tie) 157.2 152  3.31
20 (13th Place) 163.4  159.2  2.57
21 (7th Place) 198 183.4  7.37
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