100% Effort

hanley —  June 28, 2016 — Leave a comment

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Murph 2016

hanley —  June 27, 2016 — Leave a comment


So you wanna get lean

hanley —  June 26, 2016 — Leave a comment

View More: http://laurenwakefield.pass.us/crossfithudAsk anyone in the gym and they’ll tell you they’re trying to get lean/loss body fat. First, realize the number one thing you can do to reach that goal faster is to clean up your diet. The next, and often overlooked/misunderstood component to a good fat loss program is lifting weights. And by lifting weights I mean heavy, challenging, compound lifts, i.e. deadlift, squat, bench, pressing Olympic lifts, etc. – 5lb dumbbell anything doesn’t count. Longer cardio based workouts are great for burning calories and have their place in a fat loss program but don’t let those workouts overshadow the grand daddy of fat loss, strength training.

Here’s why strength training is an essential part of a well-rounded fat loss program.

Strength training is far better at producing lean muscle than cardio based workouts. When you’re able to put on lean muscle you raise your Basal Metabolic Rate (BMR). Your BMR is how many calories your body needs if you were to do nothing all day but watch Game of Thrones. Muscle is metabolically demanding, so the more muscle you have the more calories your body needs to function. Assuming food intake remains constant, your body will be in a deficit and you’ll burn fat. If you’re only doing cardio based workouts your BMR will actually decrease and you’ll have to continue to up the amount of cardio in order to stay at a deficit. Over time this becomes a vicious cycle and can lead to metabolism issues, weight gain, etc. Sure, if you’re eating a decent diet you’ll lose some weight doing cardio workouts, but it won’t just be fat loss, you’ll lose muscle as well. But hey, the scale is going down!!!! Over time you’ll find it very hard to maintain the desired level of fat loss.

Wait a minute. Won’t I get bulky if I lift heavy weights?

Generally speaking, getting large and muscular is no easy task. Ask any guy in the gym. Weight training will add a few pounds of awesome lean muscle mass, but women don’t have the necessary levels of testosterone needed to support the bulky muscle growth you’re scared of. Unless you’re taking anabolic steroids, gaining lots of muscle should be the least of your worries.


If you want to get lean, focus on the following:

  1. Your Diet. If you’re having a hard time we can help
  2. Lift Heavy and often
  3. Don’t use cardio to cover up poor diet choices
  4. Get good sleep
  5. Effectively manage stress
  6. Have patience
  7. Ignore friends who tell you to do more cardio and stop lifting weights.


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dynamic shoulder prep

hanley —  June 23, 2016 — Leave a comment

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STEP 1 – SIGN UP: $40 – PURCHASE HERE   (Open to members and non-members)

STEP 2 – Reserve a spot. There are (7) 30min time slots on Saturday, 8/13 starting at 10:00am-1:30pm. RESERVE A TIME SLOT ON THE SCHEDULE

Please read the instruction at the bottom of the page before showing up.

BOD POD Body Composition Measurement Testing Quick, Convenient & Accurate.

What are the benefits of BOD POD Body Composition Measurement?

Because the BOD POD is highly accurate, it can detect even small changes in body fat and lean body mass (i.e., muscle, bones and organs). Body composition is one of the best indicators of overall health. The feedback you receive from your BOD POD test can be used to measure the success of your nutrition and/or exercise program, monitor for obesity, a risk factor for major diseases, like stroke and diabetes, help you lose or gain body fat safely, fine tune your athletic performance and more.

How long does an assessment take?

You will be sitting inside the BOD POD cabin for about 3 minutes. However, during that time, the door will be opened and closed between two 50-second trials. Total time including goal setting and reviewing the results is approximately 10 to 15 minutes. What should I expect? Simply sit comfortably and quietly (no laughing or talking), relax and breathe normally and the BOD POD does the rest. Sounds relating to the valves opening and closing may be heard, but most people are unaware of the slight pressure changes that take place. You may notice a feeling similar to being in an elevator or the initial take-off in an airplane.

How accurate is it?

The BOD POD, which uses air displacement technology, is considered to be the gold standard of body composition measurement. It is as accurate as hydrostatic (underwater) weighing, but quicker and easier to perform. The range of error for this test is 1 to 2.7%.

BOD POD Instructions

In order to have the best possible results, follow these simple instructions: No food, drink or exercise at least 2 hours prior to testing. Use the restroom before testing, if necessary. Don’t apply any lotions or skin creams prior to your test. Remove glasses and jewelry (if possible). Wear minimal, form-fitting clothing. Men: Thin fabric shorts (lycra/spandex-type swimsuit or compression bike shorts without padding. Woman: Lycra/spandex-type swimsuit or bike-style shorts and sports bra (no wire or padding). A swim cap will be provided to compress any air pockets within the hair. The entire process will take about ten (10) minutes.

How to make a reservation on the schedule


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