Speal Programming

Yep, I do all the “tests” too. Enjoy seeing simply how I feel and what approaches may help in the coming weeks. Fan of that goblet squat 🔥🔥

Recovery week ahead of us. Congrats to all that made it through the Open.

If you’re checking out our programming this week we are doing a deload/test week. We do this roughly every 6 weeks. This week we will be testing some basic strength elements, and a conditioning piece to help you learn how to best move forward with the options we provide with our workouts.

Looking forward to it and feel free to hit me up with any questions in the comments or shoot me a DM!

Fun one from this week. Give it a go and let us know how it went in the comments 💪🏻

I still enjoy programming and competing complex movements… when the time is right.

That’s they 🔑
-Stop thinking of a strict or less complex variation as inferior. In fact, it may be the very thing that unlocks better position and performance in the movement you want to improve on.

-For those of us that have been doing this for decades, it offers just as much strength but potentially less demand on our joints.

Progression Or Fad??

There can be a fine balance especially when we are flooded with varying information each day.

The test becomes not only the effectiveness of the program but also the sustainability in the short and long term. There is always some form of experimentation when trying to progress, followed by answering the above questions which leads to the answer of progression or fad.

Looking for a good conditioning challenge with reasonable volume? This will do the trick! Give it a go and let us know what you think in the comments!

One of the best hours of the day? Yeah, we think so too.

with a crew ready to start off the week right 💪🏻💪🏻

member Jason Johnson getting the goods at Alta this week with 2’ of fresh!

So proud of our members for embracing adventure as part of their training.

Team workout for the weekend! Loading on the sled is listed as “moderate” which means you should be able to keep it moving.

If you don’t have a sled try accumulating low box step ups with a band. Roughly 2 min for each 200 meters 💪🏻💪🏻

Strategy for 23.2??? Don’t overthink it. If you have done the job of putting in the work you should know yourself and what pace you can hold (relative to each individual).

Treat it like a 2 mile run for time. Trust your fitness, and keep constant movement. If you have pull up capacity it’s more willingness to embrace the challenge than anything.

Using workouts as “anchor points” when it comes time to perform can be a great way to eliminate anxiety.

Approaching a simple workout like this with a solid strategy can give insight and confidence when you see thrusters come up in other workouts.

How would you tackle this one for the best result?

Our gym community is a special one to me. Knowing the challenges that running a box brings gives a unique perspective.

We do more than simply program. Monthly zoom calls, I’ve had trainers and owners come observe classes, offer guidance and advice on building vs. leasing, etc.

My goal in providing for our gyms goes far beyond trying to offer the best programming possible.