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Wednesday October 11 2017

Dynamic Warm Up: ‘Moscow’ KB warm up, 2 rounds: 6 halos per side, 8 goblet squats, 10 boot strappers, 12 single arm presses (6 per side), 2 crab bridges, quad smash, ankle mob   A. Five sets of: Hang Clean x 3 reps Rest 2-3 minutes B. Complete as many rounds and reps as possible […]

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NOT Knees out

  Squatting: The king of all strength exercises. In my eyes one of the single best exercises to teach an athlete from any background, we should all be able to squat soundly under load.  Oftentimes when we are squatting, it is not uncommon hear hear a coach shout “knees out!” at some point during the […]

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Evolutionary Sickness

“It’s not your fault that you’re fat” “Nor is if your fault that you eat too much. Or that you developed Type II Diabetes”. These are the thoughts of nutrition expert and author of The Paleo Solution and Wired to Eat  Robb Wolf . So whose fault is it that people are becoming more and […]

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You are being lied to

You are being lied to: Being healthy and fit is NOT easy How many times have you heard something like: “30 minute of moderate exercise a day is all you need to stay healthy!” Officially, the U.S. Department of Health and Human services recommends adults between the ages of 18 and 64 get 2.5 hours […]

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Assess, don’t guess

The IronBorn Fitness Assessment (FA) By Jon Farwell Why do we use the IronBorn Fitness Assessment? Our clients often ask this question. Why do we use a 3 session fitness assesment to measure all our clients, regardless of whether they have lofty or humble fitness goals? Isn’t fitness testing expensive and convoluted and just for […]

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It’s a long road

It’s A Long Road This article is based on a conversation I’ve had with numerous athletes/clients/friends/colleagues over the years, from 2009 to 2017. The length and depth of each of those conversations may vary, but the message remains the same. The athlete is having a small scale existential crisis (I’ve had a few in my […]

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How do you motivate?

Motivation is an interesting and difficult to articulate issue which many a struggling client has attempted to define. Regardless of the goal, the longer one remains training, sustained motivation becomes more and more difficult to maintain, whether the goal is to become and elite athlete or simply to lose 5 pounds. We also need to […]

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Good Partners Make For Great Training

*Note: This article originally appears on the Invictus Fitness blog. The other day while doing some research I came across it and I struck a chord with me, I hope you enjoy it as much as I did! Good Training Partners Make for Great Training Written by C.J. Martin Training should be fun. Of course […]

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Warming up, the why and the how!

Warm-up: The why and the how! When it comes to warming up, people are full of excuses: “I don’t need to warm up.” “I’m already warm.” “Caffeine is all I need. Caffeinate and dominate!” “It doesn’t simulate real life. If someone needs help moving a couch, you don’t ask to warm-up with the lighter couch…” […]