Interested? Or Committed?

There's a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses; only results. - Kenneth Blanchard

GreenStrength is about working to achieving a stronger you! In turn this has a byproduct of better performance, longevity, self confidence, and so on. If you're just 'interested' then the road to total human optimization is going to be a bumpy one, non sustainable in many ways. This is why I believe and suggest we must be 'committed' to total human optimization and except nothing less. Our lives, goals, and future truly depends on this. 

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GS Class Aug 21-26th

Class Schedule
Mon 6am, 9am, 4:15pm Kids, 5:30pm
Tues 6am, 9am, 4:15pm Kids, 5:30pm
Wed 4:15pm Kids
Thurs 6am, 9am, 5:30pm
Fri 6am, 9am
Sat 10am

Remember - We will progress or regress exercises as much as needed based on what we (coaches) feel is best for you (student) at this time. 

Monday
1) warm up x10min
2) goblet squat / kb swing ladder
10 to 1 / 1 to 10
3) prowler sprint 6x40yds
3) hollow rocks or holds 6x 10-20sec or x10 rocks
3) square mat crawl 6x

Tuesday
1) warm up x10min
2) dbl kb press 4-5x6
2) flexed arm hang 4-5x time, or chin up 4-5x2-6, or seated band pulldown 4-5x12-15
3) birddog row 3-4x8/8
3) floor press (hip bridge maintained throughout set) 3-4x12-15
3) pullover deadbug 3-4x8/8

Thursday
1) warm up x10min
2) goblet squat 5x5
2) single arm kb deadlift 5x5/5
2) single arm 3 point row 5x8-12
3) single arm farmers walk 3x40yds
3) push up 3xreps (play with whatever variation you are at)
3) slider crawls 3x 20yds forward and backwards

Friday
1) warm up x10min
2) tailpipe
Partner up
Partner A rows 250m while partner B holds dbl kb rack hold. Once partner A is done with 250m switch places and continue for 3 total rounds. Record time. 
3) airdyne cal ladder / hanging leg raise
25cal / 10 hanging leg raise
20cal / 10
15cal / 10
10cal / 10
4) cool down walk or mobility 

Saturday
1) Warm Up x10min
2) GPP Circuit - 6-10 rounds
-Tall Kneeling KB Halos x5/5
-Side Plank f/ elbow x15sec each side
-90/90 rotations into lunge x5 each side
-Single Arm Bridge x5 each side
-Prowler Walk (light load) x80yds
-Crawl any variation x20yds

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GS Class Aug 14th-18th

Class Schedule
Mon 6am, 9am, 4:15pm Kids, 5:30pm
Tues 6am, 9am, 4:15pm Kids, 5:30pm
Wed 4:15pm Kids
Thurs 6am, 9am, 5:30pm
Fri 6am, 9am, 5:30pm
Sat 10am

Remember - We will progress or regress exercises as much as needed based on what we (coaches) feel is best for you (student) at this time. 

Monday - Focus is STRENGTH in our Squat and Press
A: Warm Up x10min
B: Double KB Imbalanced Front Squat (32X) 4x4/4
B: Double KB Imbalanced Sea Saw Press (32X) 4x4/4
B: Passive Hang Variation Play, Bodyweight TGU x1/1 during rest
C: 90/90 Split Squat ISO Hold (knee slightly off ground) w/ Small Med Ball Circles 3x30sec
C: Slider Push Up Reach 3x3/3
C: 1arm 1leg DB Row 3x8/8
D: Sled Push 3x80yds (medium load). Rest as needed 

Tuesday - Focus is on POWERFUL CONDITIONING. Rest is important to maintain power. Work hard - rest hard - repeat
A: Warm Up x10min
B: 3 blocks - Each block is done once by each student - rest 3-5min between blocks
Block A
-BW Power Squats x20
-Airdyne Sprint x20cal
-3 sets in each block - rest 60sec between sets
Block B
-KB Swing x15
-Ski Erg x150m
-3 sets in each block - rest 60sec between sets
Block C
-Crawl x20yds
-Row x200m
-3 sets in each block - rest 60sec between sets
C: Mckenzie Press Up 2x10
C: Deadbug 2x10/10
C: Plank Hardstyle 2x10-15sec

Wednesday - No classes today - Focus should be on activity throughout day. Work on mobility, go for a walk, take an epsom salt bath, ice bath, etc.

Thursday - Focus is on STRENGTH in our Deadlift and BW Row
A: Warm Up x10min
B: Staggered Stance KB Sumo DL (32X) 4x4/4
B: 1arm Push Up Progression Practice 4x2-4/2-4
B: Supine Ring or TRX Row (32X) 4x10-15
C: Half Kneeling Band Face Pull 3x6/6
C: DB Hammer Curl 3x8-12
C: Med Ball Deadbug Pullover 3x8/8

Friday - Focus is FYF (F*** You Friday) :) Give it your all. This is what you've been waiting for all week long. 
A: Warm Up x10min
B: Accumulate all reps as fast as possible
-100 BW Squats
-50 to 100 Burpees
C: 5 Rounds - Exercises done back to back - Rest 2-3min between each round
-KB Swing x15
-Prowler Sprint x40yd
-Crawl Forward/Backward/Lateral for 1min
D: Med Ball Spread Eagle Sit Up 3x10
D: DBL KB Rack Walk 3x40yd
D: DBL KB Farmers Walk 3x40yd

Saturday - Focus is YOU. We will either make up a session you missed or put something together that suits YOU that day. 

Make sure to put an effort into recovery. This is a MUST if you are following the sessions above. 
-Go for a walk outside
-Meditate or deep belly breathe in various feel good positions
-Practice your movement skills by just playing
-Take an epsom salt bath
-Take an ice bath
-Get a massage
-EAT REAL WHOLE NATURAL FROM THE EARTH FOODS and make sure to stay up on your water intake

 

Burn YOUR Fat - Not The Fat

Bulletproof coffee is a hot topic today. I am not here to say the claims scientifically work or don't work. I am here to provide one quick reminder that may be helpful to some of you out there. 

First, let's say your using the complete bulletproof recommendation of butter and MCT oil. That roughly will come out to about 400 total calories. Many people tell me they are drinking butter/oil coffee in order to become fat adapted and burn body fat for fuel as they Intermittent fast or just skip their breakfast. True, you're burning fat alright - just not the fat initially I think most were after. You see your body is going to utilize and burn off the 400 calories of fat first before ever taping into its own fat storage for energy. Again, this isn't saying the butter/oil coffee is bad, wrong, doesn't work or have benefits, etc.. This is just letting you know that if your in need of a plateu buster and lose a few lbs don't forget that maybe dropping the butter/oil would;

a - apply a 400 cal total calorie reduction to your day (400 x 7 = 2800 cals. Thats close to the 3500 calorie defect to lose a pound)

b - allow your body to utilize its OWN fat for fuel vs. the fat provided from the butter/oil

Now, like me you may love the taste, or the cognitive feeling you get from the fats. Many need them because the hunger is real and the fats help satiate you and keep things zen. However if black coffee treats you just fine then don't be afraid to give it a go, your physique may thank you in the end.

Weight Management

Let's make this brief here. Exercise, especially intense does help you manage your weight as it is another tool of many that can be used. But the most important one, the most overlooked one, the most obvious one is - drum roll please - WHAT YOU CONSUME DAY TO DAY. Why am I ranting about this today? Simply because I see to many people trying to out train their shitty nutritional decisions. Not to say it cant be done but for practicality sake it doesn't last. Your body will adapt to the demands placed upon it therefore making you have do more and more to maintain in the end. Exercise in excess doesn't mean "healthy", in fact it usually brings upon an injury, or at least a bout of fatigue or depression like feelings. Do your health, your body, and your mind a favor by letting your nutritional choices be the majority owner to managing your weight. Exercise can then be about skills, and really training for an objective. Or it can still certainly be the "icing on your cake".