Better Technique

Written By: Michael Hartman
It is important to remember the importance of solid exercise technique. No matter the movement; box jump, burpee, air dyne sprint, or power clean, the fastest way to improve performance is to first correct any technique flaw. Inefficient technique leads to wasted energy, slower times, less weight lifted and in an extreme case could lead to injury. Every point counts in the “Challenge” so use the resources you have available. Improved work capacity will come through hard, consistent effort over the month, but improvements in technique will only come through practicing the movements and utilizing feedback from your coaches. In the power clean for example. In order to lift the most weight possible, you need a solid set-up at the start of the lift, an explosive 2nd pull, while pulling under the bar as fast as possible, and making sure you receive the bar in an upright power position. Any flaws in technique during any portion of the lift will ultimately decrease the amount of weight lifted…this case every KG counts. Don’t sacrifice a few points due to inefficient technique.



Wednesday S&C Workout:
Wgt jumps x6,
BS x6;

3 sets:
30 sec box jumps,
Rest 1 min,
30 sec ball slams,
Rest 1 min,
30 sec plank,
Rest 1 min

Lets Talk Cholesterol

Not numbers, but rather function. I am not going to get all “sciencey” so don’t panic.cholesterol

Cholesterol is a family of streroid hormones that function in your body as transporters, cleaners, and precursors to steroid hormones. We are generally told by doctors that if our levels reach a certain amount, we are at risk of heart disease (A general term for anything related to the heart or arteries around the heart). This threat usually scares people into taking drastic measures like going on cholesterol lowering drugs or extreme diets.

These interventions are able to lower your total cholesterol levels but to what end? If Cholesterol is responsible for transport and cleaning then lowering the amount in your blood will decrease your ability to transfer nutrients throughout the body AND heal your body from both internal attacks and external attacks.


I believe the main mechanism that cholesterol lowering drugs work on is the inflammation response of the body. Lower the inflammation in the body and decrease the need for extra cholesterol in the blood.
Don’t you know how to decrease inflammation?

Much like your bodies ability to store energy (fat), Cholesterol is a naturally occurring substance and the presence of elevated amounts probably means something else is wrong. Your body responds to it’s environment and probably has a good reason for doing what it’s doing. As a result, treating symptoms your body shows is usually a mistake.

-Dutch Lowy


Thursday S&C Workout:
SL Box Jumps x5
FS x5

200m run
15 thrusters
200m run
10 thrusters
200m run
5 thrusters

Working Smarter

I haven’t always been one to find the most efficient path. In fact, on occasions, it takes other people stepping in and showing me how to do certain things.

How does this relate to health and fitness? Thanks for asking. At BlackBox you may notice that our conditioning tends to be on the shorter side. We do that on purpose. There are many reasons, but the best of which is to protect you from yourself. High intensity exercise is fun and quite addicting ( I am a recovering Intensity fiend) but can get you in trouble in many ways. A couple of those include: Doing too much (volume), doing things wrong (fatigue), doing it when it’s not appropriate (adding stress on top of stress).
Without getting into hormones and arguing about exercise methods, wouldn’t you agree that if we can accomplish your goals with less work, then that would be ideal? I would think so. That is why you will notice that our conditioning is shorter than most traditional cardio prescriptions. We work hard, but we are also working smarter.

-Dutch Lowy

Monday S&C Workout:
Pwr Cl+PP x2+1,
Wt step ups x6;

3 sets:
400m Run,
6 Mr. Spectaculars (sometimes even WE think Blake makes these up for a good laugh)

Day 1:
-Clean Opener
-FS clean max x2
-RDL x3

Day 2:
-Pwr Cl x2
-Jerk x2 (non meet)
-Push Press x2

Day 3:
-Cl x1 @ 70%
-Cl Pull x2 @ 90%
~Non Meet~
-Snatch x2
-FS + Jerk x2+2
-Sn Pull x3

Day 4:
-Snatch x1
-C&J x 1
-BS x4