Group Fitness classes are designed for the general fitness enthusiast/cross training athlete. These classes thrive through the community that supports everyone and is created by you. Bring your positive attitude ...
BlackBox had a great showing on Saturday at the 2013 Lock and Load weightlifting meet. We had lots of PRs and lots of hardware to take home. I will wait to confirm PRs but i know Kris hit one in the snatch with 40kg and Anthony hit one in the snatch and Clean and jerk with 87 and 110. Thanks to Kyle for coming up to support us and his programming over the last couple months. I know it was hard and hurt a little but the hard work paid off in the end. This week its back to work on technique with a deload from squatting . Thank you also to Katie for the pictures and food that got us through the day.
A couple weeks ago we talked about the feeling of hunger and why that is important to overall normal hormonal function. We also talked about how it is easily reset with a little vigilance and the noticing of your feelings. Today i want to talk about how you feel relative to exercise.
We all exercise for difference reasons. Some of you to look good, some to feel good, some to perform well. Each of these will come with their own challenges and based on your goals, its likely you aren’t doing everything you can to reach them. I’m not trying to pick at you, but lets be honest, we all need a good reality check every once in a while.
Exercise should feel good. It should feel good to move your body through full ranges of motion, challenge your muscles with load and increase your heart rate and get your breathing rates up. This should give you a good feeling after completing exercise and allow for some positive physical changes.
There is an issue, However; if exercise is something you HAVE to have to feel good. If its something that enhances the good feelings you already have then its good, BUT if you exercise because its the only thing that will make you feel good then maybe its time to re-evaluate your exercise routine and lifestyle.
The release of feel good hormones during and after exercise allow us to continue to function after a hard training session but they also make us feel good. The problem is that these hormones are not unlimited and there is a down side to reaching out to them too often.
The result is a dampening of these hormones at other times during the day which gives you the feeling of working out as a necessity to feeling good. If you find that this is the way you look at exercise rather than a source of enjoyment or a step towards your goals then maybe its time to re-evaluate your training routine and lifestyle. Want to talk about it? Come see me or one of your other coaches at BlackBox. We love talking about Exercise and Lifestyle!!
KB Snatch x 6
KB OVH Lunge x 6
rest 5 min
Sn PP+OHS x 2+2
Sn Drop x 3
Sn Grip GM x 6
Jerk Step Through x 4
Jerk x 3
Jerk Dip x 3
Cl Pull Unders x 3
Hip Clean x 2
Clean Recovery x 3
5 min Jump Rope
Floor PRess x 6-8
Wt Step Ups x 6
Wt Pullups x 6
Renegade rows x 8
Med ball throws against wall x 8
Saturday is one of Team BlackBox’s big meets of the year. The Lock and Load in Van Alstyne is always a good time to lift in but also has a festival atmosphere and is fun to watch as well. If you want to go watch and cheer on your fellow BlackBoxers then let me know and we will try to set up a carpool.
Pwr Clean x 2
Cl Pull x 4
1 min rest
A month ago your BlackBox coaches went to Paleo FX down in Austin. There was alot of buzz in the fitness portion about Heart Rate Variability (HRV). HRV is a reading of the variability of your heart rate. Its not a heart rate but rather a measurement of the variations between beats.
HRV is important because as stress on the body increases, your HRV decreases. This allows you to measure your stress with a single number. As that number goes up over time, you are doing a couple things:
- Training according to how your body is able to recover.
- minimizing outside stressors such as work or emotional stress, sleep quality and quantity, nutritional hazards.
- improving your aerobic base and creating a more efficient aerobic system.
Single Arm KB Clean and Jerk x 6-8
Single Arm OVH squat x 6-8
Plank 3x max time
5 min KB snatch test
Sn pp +ohs x 2+2
Bs x 3
Rest 2 min
Back Squat – 3 x 1, 95% of 1RM
Snatch – 3 x 1, (90%)
Block Snatch Pull – 3 x 1, (110% of 1RM)
Front Squat – 3 x 2, 90% of 1RM
Clean and Jerk – 3 x 1, 90% of 1RM
Block Clean Pull – 3 x 1 (110% of 1RM)
Snatch – 3 x 1 (80%)
Clean and Jerk – 3 x 1 (80%)
Snatch x 1
Thrusters x 4
4×15 thrusters unbroken 45 sec rest
Next weekend is one of Team BlackBox’s biggest meets of the year. We make the trek up north of Dallas (or south of Oklahoma) and compete in the Van Alstyne Fine Arts and Convention Center. Its a Barn but the meet is always loads of fun! There are currently 5 of us and we would love to have your support! Put on your BlackBox shirts and come watch us smash PR’s and show everyone who the strongest gym in DFW is.
The meet start list is posted here so if you can’t make the entire meet, make sure you catch at least one of our lifters. Should be a good time!
High Box Jumps x 6
Suitcase DL x 8
200m wt carry
15 push ups
10 box jumps
Pwr Clean x 3
FS x 3
40 cal AD
Rest 2 min between each set
Food truck park 630 pm!
KB Swings x 6 OTM for 8 min
Split Squat x 8
For 10 min:
10 box jumps
10 med ball throws against wall