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When it comes to providing objective data about our own health and fitness, we are often our own worst enemies. With the need to constantly do more, sleep less, train more, eat less, push harder, work longer, get more done……we find ourselves thinking we’re invincible and impervious to the stressors we place on our bodies and minds. We expect our bodies to be able to adapt to chronic cumulative stress without any adverse affects to our wellness. If someone asks, how often do you tell them you’re overworked, deprived of

Passion and Fear With the aroma of spring and cool breeze working its way through my open window, I sit at my desk working late at night as I usually do. Tonight’s lyrical inspiration happens to be Toad The Wet Sprocket as they play through my speakers. They have triggered memories back to the moment when I made the decision to go all in, buy in 100% and put my neck on the line. I am clearly talking about when I decided to not make coaching my part time job but

For the last 4 weeks Tim has been progressing through pure straight sets working progressive overload  through volume mostly by increasing total sets. with some small jumps in weight here and there. I knew from days 21-7 out I wanted to increase the density of his workouts in which doing so I wanted to use a lot of the same movements we had been using prior but add some super sets / tempos and intensifiers. On paper this may not look like a lot but in terms of  Tim's specific recovery

Working through a metabolite training phase and trying some new things. Chest A1: Incline Smith Press Omni Rep/Grip 4 Sets: 4 Reps: 12 10 8 AMRAP Rest: 90-120 seconds Perform 12 reps with a bi-cromial grip ( just outside shoulders) and only go down 3/4 of the way. Really focus on the top shortened potion of the rep. Then grip the bar as wide as you can and do 12 reps using a full range of motion. Do this for 3 sets of 12 10 8 and increase the weight each set. On your fourth and

I once again was listening to John Meadows speak and instantly felt the need for this post. He is one of those guys when he is speaking, you stop what you are doing and just listen. Whether it be on training, nutrition or life he is someone you stop what you are doing and pull out the pen and paper. He asked the group "what is your destiny?" Then followed it up by "What are you doing to fulfill that?" This truly made me sit back and think what is

#Glickfitwod 10/27/16 1)Four rounds Bench Press x 6-8 reps @ bodyweight Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds Ring Rows x 8-10 reps 1 second hold Rest 45 seconds 3 rounds Slight incline DB bench 10-12 Rest 60 seconds Supinated machine row 10-12 Rest 60 seconds 3 rounds Banded machine press 12-15 Rest 60 seconds Neutral grip hammer row 12-15 Rest 60 seconds 3 rounds Cable fly 12-15 Rest 60 seconds Mag grip neutral pull down 12-15 Rest 60 seconds 3 rounds Conditioning For time: Row 500Meters 10 Bench Press @ 225 Then 100 KB Russian twists.

10/13/16 Warm Up 3 rounds 5 pull up 10 sit up 15 pvc pass through 200 m row 1) Deadlift 3x5 @ roughly 75% 500lbs -New training cycle 4 weeks of dive start starting at 75% add 5-10lbs each week 2) 1 Arm Land Mine Row 5 X 3 Each arm 3) 6 rounds -6 DB Row Each Arm -12 Behind Neck Pull Down -120 Jump Rope Skips -1 min Airdyne active rest 4) 5 Rounds -8 Mag Grip Pull Down 1 second hold 60-90 second rest -5 Mag Grip Row 5 second hold 60-90 second rest 5) EZ Bar Spider Curls 4 X 10 1 second hold 6) Incline Hammer

GlickFitWOD 10/12/16 Off day from weights. Just conditioning Warm up 5 mins bike 3 rounds 10 sumo inch worm 15 air squat 20 pvc pass through 6 rounds 60-90 sec rest 1) 1/2 BW each arm farmers carry 30 yards down and back 2) 3/4 BW sled drag 20 yards 3) 3/4 BW Sled pull 20 yards 4) 20 Battle rope slams 5) 20 second Airdyne Sprint Core circuit 3 rounds non stop 1) barbell oblique twist - 50 reps 2) heavy band pulldown/crunch - 50 reps 3) DB oblique side bend - 25 reps each side

WOD 10/11/16 Warm Up 30 Goblet Squat 30 step up 30 leg extension 30 side to side lunge 1) Box Squat work up to heavy 3 X 3 then drop weight by 15% and do 3 X 6 2) Barbell Split Squat 5 X 10 3) Dead Stop Trap Bar Dead Quad Intent 4 X 8 4) 3 rounds KB Step Up 10 reps each leg Super set with Side Med Ball Slam 20 reps 90 second rest 5) Leg Extension 4 X 25 20x1 Tempo 6) Calve Raise 4 X 12

10/9/17 Warm up 3 rounds 15 air squats 15 sit up 20 pvc pass 10 cal row A bunch of scapular depression on lat pulldown 1)Seal row - work up to max effort set of 5 and then set of 3 -Increase weight by 5-10 lbs each week -Then drop weight to get 8-10 reps 2)4 rounds 90 sec rest Seal row 8-10 reps Mag grip pull down 12 reps Axel Bar curl 15 Cable rope ab crunch/hip extension 20 3)Supinated hammer pull down 3 x 12 last set two drop sets 4)DB hammer curl 3 x 12 5)5 rounds of: 1 Sled pull (20yd. each @ 1/2 BW) 10