We all do it, some more frequently than others. Its important to understand that knowing what goes in your mouth and your body is very important, but also what comes out. Your poop tells you a lot about the lifestyle you are living, the food you are eating and the health of your gut.

Your gut health is important because it houses over 80% of your immune system. If its constantly being tested by the foods you are putting in it, your body will struggle to stay healthy.

Many of you may be on some sort of schedule with your pooping and depending on the schedule that is a really good thing. As a father of a two year old an a one month old, I really understand the movement of the poopy train. It should follow meals and come out without straining. There are a couple things that may prevent a regular schedule like this:

Lifestyle: If you are constantly stressed, have a stressful job, or tend to carry lots of stress, you will likely not be very regular, or as regular as you would like.
Toxic foods: Foods that promote disease (processed foods, dairy, grains, industrial seed oils, alcohol) will delay, or accelerate the train. Neither one of these situations is a good thing. Delay too much and pooping is painful, speed it up too much and you are unable to absorb the nutrients you need.
Holding it too much: Hold it in too much and your body thinks its supposed to hold it in and the urge to poop goes away.

This is sometimes a funny subject to discuss with people but for those with issues, it’s sometimes a relief to have this conversation.

The kinds of poops you have are also very important. Stay tuned!

-Dutch Lowy


Monday S&C Workout:
Agility x3
SL Squat x5
Hollow rock x10

odd: 10 cal AD/Row
even: 8-10 burpees

Please remember to do your glute activation and core training EVERYDAY this week! One exercise for each but switch up up each day.
Day 1:
Hip Sn x 3
Hang Sn x 2
FS W/Pause x 3

Day 2:
Cl+Jerk x 1+2
Pwr Jk x 2
Cl Pull + 7 sec negative x 3

Day 3:
BS x 5
3 sets of each:
Max pullups (add wt if necessary)
12 Incline Bench
10 Single arm bent over Row
max (not failute)Close Grip Push ups
Shoulder Flies 8 each way
10 Bicep Curls

Day 4:
Snatch Blocks x 2
Clean x 2
Sn Pull Blocks x 3

The Path To Fitness III

Conditioning is an interesting subject when it comes to general fitness. Our body works on energy systems. When you are attempting a max effort snatch you will use a different system than when you are running a mile. These systems generally work together and integrate pretty well but still need to be stimulated individually on occasions, or as individually as we can. There isn’t really an on/off switch for them.

Understanding the actual systems isn’t important to you as the generalist, but I can make it pretty simple. Think about your energy systems in relationship to your effort over a time period. For example, working for 1-10 seconds is one energy system. Once the effort goes over 10 seconds we start to need oxygen for energy production so our bodies have shifted into another system. This continues at about 2 min, 5-7 minutes and then again, depending on your abilities around 10-15 min.

The energy systems are more important when we know the sport or have a specific goal in relation to a performance. For example, a soccer player needs good conditioning for short bursts of speed AND longer durations of lower intensity with 80-90% efforts dispersed across at least 90 minutes of work. So we can work each system individually and together to improve the over all ability of a person.

This gives a little insight into the method, but I want to talk more about the movements we use. You know them well. These movements need to produce force over large distances while allowing you to continue the movement long enough to get into the desired energy system. We use a couple “golden nuggets” in the gym that you are familiar with. This post should help you understand when we use these and embrace them a bit more…

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Burpees, thrusters, wall balls, and Turkish getups force you to move a long distance, sometimes including a load. This stimulates your energy systems to work though a full range and can even be targeted by using the clock to control for work time. I know most of you hate these movements, but they are the golden standard when it comes to stimulating the body to adapt. By adapt, I mean change and by change, I mean work more efficiently.

The last two “golden nuggets” I want to mention are the Airdyne Bike and the rowing machine. Both of these machines are methods of conditioning that force you to use your entire body and as a result are good to test energy systems. I know better than to ask you do to 10 minutes on the airdyne, but in theory we could use the full range on the bike to get some pretty good indicators of your overall fitness. Anybody want to try?

-Dutch Lowy


Friday S&C Workout:
Pwr Sn+OHS x1+1,
Suitcase Carry x4;

3 sets:
200m run,
14 DB SN (alternating),
7 ball slams

Optimum Functioning

A couple weeks ago, we touched on the idea of training smarter and not necessarily harder, as far as volume goes. I wanted to revisit this idea a little more as it relates to your life outside of the gym. Our primary goal at BlackBox is to improve performance along with preventing injury and improving quality of life outside of the gym.


We do this through a proper strength & conditioning program, adequate nutrition and sleep, and stress management aid. The idea of functioning at an optimum level in the work place, at home with children, or during activities of daily living is what we strive for with our clients.

Routinely I hear members discuss how easy activities outside of BlackBox have become, whether that is moving furniture, playing in recreational sports leagues, or doing yard work. I’m not saying that we don’t work hard in the gym, but I am saying we take pride in knowing quality outweighs quantity when it comes to volume and exercise.

If you have any questions regarding our strength and conditioning program or why we are different from other facilities, don’t hesitate to ask. We’d love to help you in any way possible!

-Blake Dunson

Thursday S&C Workout:
Plyo Series,
SLDL x5,
L-Sit hang x 1min total;

3-4 sets:
8 Renegade rows w/ pushup,
10 wt step ups,
rest 1 min

The Path to Fitness II

Strength is something that you cannot substitute for endurance.  Strength is your ability to produce force over long distances.  Remember the distance is relative to your body so the farthest you can move something would be from the ground to over head.  The olympic lifts covered this in our last segment.

When we look at straight up strength development we want to use movements that allow us to use relatively heavy loads (it’s all relative to the specific person).  These heavier loads coupled with reps between 2 and 6 allows your muscles to get stronger while not growing too much (Ladies, read this).  This is a good thing.  Big bulky muscles get in the way of our lives and generally don’t offer added value (outside of aesthetics).  There are some good things that can come from building bigger muscles especially as we age, but we are all too young for that now, right?

We use functional movements for strength training which means they are movements you should see in everyday life.  For example the squat, probably the most functional movement on the planet, or the press which allows you to put things over your head, or the deadlift which allows you to pick up heavy things from the ground.  We use all of these with loads that are heavy enough to stimulate your body to create new neuro pathways and muscular strength.  This aids in more than just getting stronger (Men, Read this).

The strength portion of our training generally follows the explosive portion where we are doing some sort of jumping which helps the muscles become more active and able to produce greater force.  We use reps between 2-6 in order for loading to be high enough to create that stimulus.

In general, with any fitness program, the rule is strength before strength endurance.  At a basic level that means you need to have the strength to 1 pull up before you can have the endurance to do 10.  I like this idea and think it’s a good way to prevent our bodies from doing things it’s not yet ready for.  If you don’t have the strength in your shoulder girdle for pull ups, then your body shouldn’t allow you to do a pull up, right?

Next segment will look at Conditioning…

– Dutch Lowy

Wednesday S&C Workout:
Cl pull+Cl x2+1,
side plank x3;