Don't Bitch, Just Win!!

Time to start living by our motto and embracing the suckfactor at practice. We need to learn how to negate all complaining and any thoughts of failure and/or quitting and just put our noses to the grindstone and working hard, staying focused. Part of staying focused is being diligent in our preparedness. Meaning getting proper nutrition and staying hydrated throughout the day. I will post a on the blog tomorrow regarding: stretching, injuries(hamstrings, shin splints, cramps etc..) so stay tuned. Young guys got a good metcon in today. First one we’ve done in a while, got me fired up of course

STRENGTH: 

Front Squat 5x5

METCON: AMRAP 3 minutes

3 Power Clean & Jerks

6 Hand Release Push Ups

9 Rows on barbell

Lifting Heavy Shit= Bigger, Faster, Stonger

http://www.youtube.com/watch?v=ndiIf4IJKu4&feature=player_profilepage

This is what im lookin for when I say jumping and shruggin explosively to open up your hips

Less than 30 days til spring ball, all I can say is that I hope everyone is as amped as I am to get football up and running again. Hopefully everyone is getting in their respective weight rooms and lifting heavy loads with high intensity. Not to mention one of the most important aspects of our fitness for our sport and thats eating a large amount of good foods. If you guys have questions about diet, lifting, running or anything feel free to ask me at anytime.

Spring Cleaning

boys working hard in the weight room

Spring speed and agility is officially under way, hope everyone enjoyed their break.. Now its time to crank up the work, and get even bigger faster and stronger. All older varsity players better be lifting with max intensity after school, same goes for spring sports athletes. Younger jv guys have been kickin ass with me in the weight room. The form and intensity has been greatly improved and continues to get even better. Lets keep it up!! I will be posting pics of our activities and also posting info about: running, lifting and nutrition. stay tuned

Digging Deep & Staying Focused

cheek to cheek

The 3 month winter CrossFit football program is over and I’m proud to say that we made some giant steps in improving our overall strength and fitness, as well as our cohesiveness as a football team.. However, the year is young and we still have a long road filled with hard work ahead of us. Going into the spring(break) we need to remain focused on our goals and never forget that we don’t get anything back. We need to earn everything we get this year and that starts by giving everything we got every practice. I’m excited for spring ball to see how much we’ve improved and I’m also excited to add some new dynamics to our practices. Keep each other in check, keep on your diets and keep cranking it up!!! Let’s GO. CAN’T WAIT!!

Strength:

Bench Press: Max Reps @ 185

Flint -26

Dwyer -25

Madsen -23

MetCon:

Death by Power Clean… Plus Burpee

Jordan -10 Rounds

Push Through Your "Walls"

Leaving it all out there

Theres no doubt we are making vast physical improvements. I can see it in our strength work and in our physiques. One aspect that is more vital that we must improve on is our mental strength and focus. Lets finish our winter program strong with "over the top" enthusiasm. I dont want to see any guys (especially guys who are supposed to be leaders) messing around in the weight room/gym or wherever. Im all for having fun and getting better as a team but it better have to do with football and becoming the best team we can be. Im not going to let us fail due to a lack of effort, thats for damn sure. I care too much about this team to let anything less than max effort in strides to victory.

Gotta Get Better Every Day



 Were going to have to be relentlessly consistant in our work ethic this season. We must strive to get better every day. From here on out I want there to be an "all business" approach and mindset when we get in the weight room. Whenever you lose motivation just think about every team we have to play on our schedule and what that team is trying to take from you.. A Victory. Victories are not given they are earned. We can ill afford to be complacent in our efforts to be the best team we can be. The hard work in the off season will translate to better play during the season. Let's work together, push each other, crank the tunes, have fun and continue to get better.

Strength:
Work up to a heavy 3RM hang power clean (2 hang power, 1 hang squat)

Hell yeah!!

pics from tuesday night. videos from thurday's hadcore night to come soon

Tonight got me absolutely FIRED UP!!! that's what im talkin about! It's very apparent we are getting bigger, faster and stronger. Let's keep this going. Let's keep working hard in the weight room , keep on our rest and diets and will be going strong into the spring. So proud of our progress up to this point. Power sprints & resistance running @ Art Crate Sat. morning @8am.

Strength:
1RM Bench Press (75% PR tonight!!)

Metcon:
AMRAP 3 minutes:
3 Power Snatches
5 Pull Ups

Wrist Acclimation

Here is a few videos that will help our form on our lifts. Alot of the terminolgy is complicated. Just skip to the parts where he shows stretching exercises.

http://www.youtube.com/watch?v=OTgh_RKtae8&tracker=False

http://www.youtube.com/watch?v=oylx0Up7nG8&tracker=False

http://www.youtube.com/watch?v=Un1PDhrU3h0&tracker=False

Progress!!-ions

http://www.youtube.com/watch?v=s1AE1j295dE
You wanna talk about "putting in the work, and INTENSITY!", watch this!!

By the count of raised hands at the end of practice when I asked "how many guys PR'd on their 1RM clean tonight?" shows that we're making huge improvements in our strength. Imagine what weight we'll be able to pull if we had faith in our front squat and fast elbows. No worries, we will continue to do drills that will work clean-hi-pull-to-catch(fast elbows) transitions. We will work on front squat, and wrist acclimation for the front squat. Make sure you and your teammates are coming in on non-CrossFit days and working hard, doing the sprints, dumbell work and core development.

Crank it Up!!

Great intense strength and team metcon work tonight. Like I said, we're gonna keep the training constantly intense, varied and fun this month. Keep competing and encouraging each other to make each other better. We have to maintain a high intensity level at all times whenever we are in the weight room. So on non crossfit days make sure everyone is getting in that weight room. Get some good music(bullet fo my valentine, avenged, disturbed, breaking benjamin) and CRANK IT UP!! Good, loud music is scientifically proven to enhance performace in the weight room. So get in there after school, get your game face on, crank it up, and get after it. We do that from now until season we will be the biggest, fastest and strongest team in our conference. Believe that.

Strength:
Clean High Pull- 5x5
Front Squat- 3x5 @65-75 %

Metcon: Team WOD
AMRAP 12 minutes
3 Cleans @ 135
6 Burpee Pull Ups
9 Dumbell Swings

Explosiveness!!

Yep

We're 2 months into the CrossFit Football Winter Program and we got one more month to go. So far we're doing a trememdous job and the work ethic is outstanding. Lately there's been fewer guys showing up and I can tell that some of you guys are getting a little burnt out. That's ok that's bound to happen. This next month we're going to introduce alot more fun dynamic exercises and performance testing. So let's continue to get proper rest and nutrients in our body. We're gonna mix it up and crank up the intensity heading into the spring. Here come the Eagles baby!!

Metcon: Tabata
- Squat
- DB Snatch
- Clapping Push Up
- Sit Up
- Box Jump

Strength:
Hang Power Clean- 5x3
Power Snatch- 8x3

Get in Great Shape for Lake/Beach Season!!

Sweat Angel

Its not too late to join the gym and get in the best shape of your life. No gimmicks here, its gonna take alot of grit and "nose to the grindstone" mentallity to get where you want to be in the next couple of months. However its not impossible, you will be amazed what your body and mind can accomplish if you have the will and determination. Let me help you achieve your highest health and fitness level ever imagined. Doesnt matter what your fitness background or standing is. Whether you're an elite level athlete, or never worked out before in your life. Every step of the program is functional and comprehensive. Right now we have the 530pm class going every night mon-fri. It is a great, motivational and community-driven environment you are guaranteed to love!! Right now there is still plenty of spots to achieve GROM status. $60 a month for 3x/Week. You won't find that deal anywhere. Feel free to contact me at anytime. Don't wait to get in the best shape of your life. Seize this opportunity while you can!!

-Brian

Death By Power Clean Round 2



Food for power athlete: 5 eggs, long string green beans w/ sweet potatoe

 Tonight was the second attempt at "death by power clean". Most all the boys who did this the first time a few weeks ago all PR'd. This is a result of the increasing fitness levels and hard work. Do work!! LETS GOOO!!  Chris Farnsworth has the new DBPC record with 14+9
Baker- 14 + 7
Ulu- 14 +5

Excellent Progress

Cush on the yoke

We are about mid way through our winter CrossFit football program and to be honest.. I'm extremely pleased with the progress we are making as a team. Everyone is working hard and it is evident in the increasing fitness levels. Today the front squats for the young guys and older guys was excellent. A HUGE improvement from when we first started. Keep it up boys. Come season, noone will be able to hang with the Eagles.

Strength:
Front Squat- 3x5

Metcon:
AMRAP 4 minutes:
3 deadlifts @ 245/175
6 Knees to Elbows
9 Clapping push ups

TEAMWORK!!

 “Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity."
- Vince Lombardi

Awesome work tonight. We are starting to get some guys back from other sports and our fitness is developing nicely heading into Spring. We need to continue to compete and push each other without putting each other down. The Camaraderie and hard work of our team is what's going to carry us to a Championship. You guys are brothers and need to stick together and have each other's backs no matter what.

Strength:

Bench Press- 5x5

Deadlift- 3RM

MetCon: Team WOD

1 arm DB complex

Bear Crawl

Back Pedal

Walking Lunge

Burpee Broad Jump

Respect is not Given it is Earned



Cameron & Farnsworth battled it out head to head. Cameron beat Farnsworth by 2 seconds but in the end Madsen got the best time with 3:14. That's how we need to compete every night.

Strength:  3 attempts at best 40 yard dash & 20 yard shuttle. Post your times on shuttle and 40 to comments

Metcon:
15-12-9
Thrusters @ 95 #
Pull Ups

The Grind

We'll be doing these soon

http://www.youtube.com/watch?v=OTgh_RKtae8&feature=player_embedded
Tonight was the meanest metcon we've done yet. And the funny part, it was only 5 minutes. Keep pushing and competing with each other to make each other better. Good work, stay on your diets. I'll do my best to get some pics and vids of our action up on the blog. Remember Sunday we start @ 6.

Strength:
1RM Deadlift
3RM Bench Press

Metcon:
AMRAP 5 minutes
5 hang squat cleans @ 115#
Overhead walk @ 115#- 40 yards
10 burpee lateral hops(over barbell)

Farnsworth- 3 Rounds + 5 HSC

Photos & Vids to come next week





CrossFit+ Green Beans & Tuna=



Me during CF games season & spring break. haha



Strength:

Bench Press- 3x5

Front Squat- 5x1 @80% (work form)

Metcon: Team WOD
As a team of 4 complete 12 rounds:
3 Clean & Jerks @ 115#

2-45# Plate Farmer Walk-70 yards

10 Weighted Sit Ups @ 25# Plate



Young Guys:

10 rounds as a team:

10 Sumo Deadlift High Pulls @ 65#

15 yards burpee broad jump

10 wall ball







Death By Power Clean

RELENTLESS!!

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"Dynamic-Effort Squat Day at Westside Barbell Part 1" with Louie Simmons, CrossFit Journal preview video [wmv] [mov]

---

Pics and video of daily events to come. The metcon tonight was straight up hardcore. "Death By Power Clean" got me fired up. (1 power clean first minute, 2 power cleans the second, 4 the third, 6 the fourth...) Five guys tied at 7 minutes + 10 cleans. Good job Farnsworth, Wiggins, Flint, Dwyer and Kramer. Good job boys! Don't worry we will see this one again. 

Strength:
Strict Press: 3x5
Deadlift: 5RM

Metcon: "Death By Power Clean"
Coach Coble- 8 minutes + 13... work on your diets

Winter Struggles = Fall Victories

Swings on the field..objective for the spring

Strength:
- Clean High Pulls 5x7
- 3 sets of max reps pull ups
- 50 4-Count Flutter Kicks

Puking? ... A Good Thing

Tonight we got our first visit from pukie. Dwyer chunked up his roast beef dinner tonight during the metcon. If you puke it means you're pushing it and working hard. Next time space out your meals a lil longer before coming to practice. Haha.

Strength:
Back Squat- 3x5 Add 5lbs
Bench Press- Max Reps @ 185

Metcon: 4 intervals individually timed
sprint 40 yards
15 burpees
sprint 30 yards
15 bent over rows

Everything You Got!!

Continued diligent work on the front squat yesterday. Today was also bodyweight tabata... sorry boys. Keep working hard. Remember, during a metcon, if you can speak you are not working hard enough. I want max effort every second of every wod. That's how we reach optimum fitness and athleticism.

Strength:
Push Press- 5x3
Front Squat(via Power Clean)- 3x3

Metcon: Bodyweight Tabata
6 Rounds of 20 seconds of work/10 seconds of rest of:
- Stair Jumps
- Squats
- Push Ups
- Sit Ups

Check out this vid
http://vimeo.com/3192427

Yumm

Some good ol fashioned cold chocolate milk is excellent for putting nutrients immediately into your body after a nice hard metcon. Dont forget to ask me at any time if you have questions about diet or the fitness program.

Metcon: "Elizabeth"
21-15-9
Squat Cleans
Ring Dips

Doing Work!!

Nice job today. Hang squat clean as a progression still needs alot of practice but we will continue to drill and drill and drill. I highly recommend you guys work your front squats because the range of motion is currently sub par. Like I said before, wrist acclimation needs to continually be developed. Remember, jump!! (Because we are athletes) with straight arms and completely open hips. Then immediately push your butt BACK into the squat descent with chest and ELBOWS UP!!!

Strength:
Power Snatch- 5x3
Hang Squat Clean- 5x3

Metcon: 4 Rounds for Time (8 minute cap)

7 Thrusters @ 95#

250 meter run

12 Leg Levers with bar locked out

Cleaning

Aggressive Clean Sequence

Overall Sunday's CrossFit Football Total (1 rep max: Clean, Bench, Squat & Deadlift) was good output by everyone. I felt it was critical that all the boys get an all benchmark strength day to start the 3rd week. In the future with our limited time, diligent and effective work capacity will be essential. Most of the form on the lifts was fairly decent. Then clean however, was pretty sloppy, as expected. Its ok though the training program is young and we will have plenty of time to work drills that will allow a more proficient movement. Keep training hard!!

Our diet in a few words..."Eat meat, vegetables, fruit, nuts and seeds. Drink whole milk and eat eggs and cheese. Eat a little starch, no sugar, no wheat, barley and rye. Drink plenty of water. Avoid foods with ingredients you cannot pronounce. Remember no one ever got strong eating from a vending machine or a package."

Intensity!!

"Everthing you got!!"

If you can talk in the middle of a metcon(WOD), you're not working hard enough. The key to maximizing your fitness is keeping the best form possible and giving an all out effort. Its hard to put into words the feeling of hitting "the wall' in the middle of a WOD...  but you’ll know when you do. The key to becoming a champion, is hitting that wall every workout and having the mental fortitude to push through it. Tonight is the end of the second week of training. So far I’m impressed with the effort all the boys have given. Now that most of the foundational movements and exercises have been established, it is time to step it up. From this point it is important that everyone records their numbers on all strength lifts and metcons. Also diet from here on out will be the determining factor in achieving your fitness goals. Feel free to contact me, at anytime, with any questions, about anything.

MetCon:
AMRAP- 7 minutes
3 Deadlifts @ Bodyweight
6 Pull Ups
9 Hop Jumps

Squatting

In this pic Eva has ideal front squat positioning: butt back, elbows up, head straight, core tight. As you can see wrist acclimation is going to be the key to achieving proper front squat form. This will be paramount in catching heavy cleans as we progress.

That tire is a future "best friend" of future GROM's and GK football players...but I think I'm gonna have to fight Sumo (the goat) to get it. 

To Become a Champion, Gotta Eat like a Champion

As hard at it may be for some of you, its time to start changing your diet. I mandate that all football players eliminate all sugar filled drinks, grains, rice and bread from your diets. Eat with abandon. What I mean by that is eat every couple hours or whenever you are hungry. Eat protein and carbs together with every meal. I want you eating lean protein: chicken, tuna, turkey, eggs, ham. Basically any lean fish, pig, cow and poultry along with eggs. Carbohydrates consisting of fruits mostly in the morning and vegetables in the afternoon and evenings. Like I said if you guys have questions contact me. Great work again tonight!! We will do more on the foot and handwork for our agility drills, especially when we get our cleats on and have access to the field. Keep up the hard work and tell the guys that aren’t showing to do their best to make it.

Strength:
Hang Power Clean- 5x3
Front Squat- 5x3

MetCon:  Agility
30 yard shuttle for time

Playoff Games are Won in the Offseason

Flying High
Huge win tonight for my Jets!! Followed by great work tonight for the GK boys. Everyone keep showing up every training session possible and continue to give it your all. I encourage everyone to bring a notebook to log your benchmark strength numbers and your metcon times, rounds, reps etc.. So you know what you have to strive to beat next time that workout or strength lift comes up on the board. For those of you still confused about what to eat in your daily diet, stay tuned on the blog for more guidance. Or you can ask me in person or send me a message on facebook.

Strength:
Power Clean- 5x3
Descentric/Ascentric Pull Ups 1,2,3

MetCon: Fight Gone Bad..Quarter Gone Bad
1 minute at each station for max reps of:
Wall Ball
Box Jumps
Sumo Deadlift High Pull
Burpee
1 arm DB snatch

Thursday

the golden years

Thursday night training session was once again great efforts by all the boys. In order to make things more organized I seperated the young guys from the older guys and did half hour strength training with Travis and a half hour metcon with me. This worked out extremely well and the coaches and I will continue making adjustments to make the most effective program possible. Good first week boys keep it up.

Strength: (All levels)
Back Squat- 3x5
Bench Press- 3x5 (find 5 rep max)

Metcon:
Young guys
AMRAP- 10 minutes
20 air squats
15 sit-ups
10 Push Ups
Shuttle run (basketball court)

Varsity Guys
AMRAP- 12 minutes
10 weighted overhead lunges-alternating
10 weighted sit ups
10 weighted push ups
Shuttle run (basketball court)

THE 530 class

This is my fuel that gives me mental clarity and an extra boost to attack the day/wod. Im going to drink this year round because quite simply, its the BEST!

Right now Im putting together a monday-friday 5:30 pm class. As more people join I will make availabilty for more classes. Don't be hesitant to contact me and get your life changing new year's fitness goals taken care of. Right now is the time to join and achieve GROM status.

WOD: 5 Rounds for time
5 Clean & Jerks
20 Weighted Sit-Ups

For the football boys.... hard work pays off

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Snow Day

Finally registered my car in the state of Washington!!

Second training day for the GK boys. Worked hard again with the limited amount of space/time/equipment. Im going to do my best to coordinate with the coaches to organize the hour so we can get a more effective training session. What we are floating with is having a two hour training session, 6-7 for the young guys and 7-8 for the older guys...Whatever it takes to be champions.

Strength WOD:
 1x5 Deadlifts
Max Rep Strict Pull Ups

MetCon: 5 Rounds for time (10 minute cap)

5 Clean Hi-Pulls
7 Push Press
10 Knees to Elbows/Knee Raises

2011: A New Year

This is the first post on the new GrassRoots Fitness blog!!  We are excited to say that the facility is coming along nicely and we are ready for you and yours to come and join the life changing experience of achieving fitness once thought unimaginable.

Today was the first day of GK's winter football strength and conditioning program.  It was good to see so many young student athletes come out and dedicate themselves for the upcoming season.  I will do everything in my power to make sure the boys will be fully prepared to compete at the highest levels in the 2011 season. I encourage all of the athletes to continue to practice the air squat at home so it becomes a routinely proficient part of the conditioning program.

Strength:  

Back Squat- 3x5
Strict Press- 3x5

MetCon(Metabolic Conditioning):
As Many Rounds as Possible(AMRAP) 8 minutes

6 Hang Squat Clean Thrusters
6 Burpees