Did You Know???
Doing hip extensions from the floor or from the side of a bench regularly stretches the chest, neck, spine, and hips. It strengthens the back, glutes, and hamstrings. It improves the circulation of blood. AND...It alleviates stress and mild depression. Now add a band around your knees to abduct them while performing the hip extensions […]
Congratulations to my client and buddy, 9 year old Brandt Harris!
9 year old Brandt had a great second meet!
Change your habits
By changing your habits, you will change your life. Get up earlier Stop eating sugar Read fifteen minutes from a positive motivational BOOK (not your stinking phone or iPad) Take an ice-cold shower (do it outside regardless of the weather. I do.) Learn something new every day Make someone laugh YOU laugh no less than […]
Someday You Won’t Be Able To Do this...
Today is not that day! Today's Training: Run: (sort of) 3 miles* Cycle*: Commute Daily C/S Row: 6 rep Max Chin-ups: 3xAMRAP (16,12,9) Barbell Curl: 3x5xHeavy BOSU Situps: 100 Cycle*: Commute
Great Opening Day! 11/13/2023
The first day of West Coast Elite Strength and Conditioning was AWESOME. As predicted, everyone (except ONE, but I know where he is) transferred from the old stomp'n grounds to the new one. The reality is that I believe I will have actually to CAP the number of people allowed into the program. It's not […]
Why So Foul? 11/10/2023
I was sitting on one of the benches yesterday when out of the blue I began to smirk. One of my training partners inquired, "What the fuck is up?" That's when I began to laugh. Not the maniacal type of laugh, but the satisfying, I just fixed my attitude and I'm happy kind of laugh. […]
Congratulations to my client and friend, the amazing 76 year old David R...
Here’s the second half of the dynamic duo, Davey Reed’s best lift of a hard fought 155 kg/341 lb deadlift at the APF PHG Throwdown on October 28: Davey is still making his way back after some health issues last year, but is doing great! He and Judy are both proof of how staying active […]
Of Every One Hundred Men...
"Of every hundred men, ten shouldn't be there, eighty are nothing but targets, nine are real fighters, and we're lucky to have them, for they make the battle. Ah, but the ONE, one of them is a WARRIOR, and he will bring the others back" ~ Heraclitus Today's Training: Shoulder Reliever* Cycle* Single Arm Cable […]
Congratulations once again to my client and friend, the amazing 76 year ...
Here are Judy’s best lifts of a 47.5 kg/104.7 lb bench and a 97.5 kg/215 lb deadlift in the 148 lb weight class at the APF PHG Throwdown on October 28 (yes, I’m behind on my posting): Although these weren’t Judy’s best lifts, the primary point of this meet was to qualify for nationals. There’s […]
Make THIS a Rule!!! 11/8/2023
The moment you feel too old to do something, GO DO IT! Today's Training: Shoulder Reliever* Cycle* Daily 8: GHR: 4x10 Dynamic Squat: 10x2x escalating weight from 40%-60% Box Step Up: 2x50 each leg Obliques Flex: Use the 45-degree back extension; 3x10 Cycle*
Stop Explaining Yourself! 11/7/2023
Stop explaining yourself and telling everyone everything. You owe no one any explanation of what you do! Today's Training: Shoulder Reliever* Cycle* Bench: 6 rep max Cable Cross Over: 5x12 Dips: 125 reps in as few sets as possible Daily 8: Cycle*
Operation Be Less Fat - Hiking, My Favorite Conditioning Tool
Hiking has so many more benefits than you might realize. Here's why it's my favorite conditioning tool.
11/6/2023 Perfect? No!
Better? YES! Today's Training: Shoulder Reliever* Cycle* Lat Pulldown: 4x12 C/S Row: 4x12 Single Arm Lat Pulldown with a supinating twist: 4x12 Lat Sweep: 4x12 Ab Wheel: 3x12 Cycle*
Do I Train or Do I Not Train? 'Tis the question...
The feeling you get from a good training session is far better than the feeling you get from sitting around wishing you were training. Today's Training: GHR: 4x10 RDL: 4x10 GHR (again): 4x10 BOSU Crunch: 100 reps Blast Strap Row: 60 reps Pushups: 60 reps
It’s supposed to be hard. 11/3/2023
“It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard…is what makes it great!” Today's Training: Cycle* Chin-ups: 10x5 Dips: 10x10 2 sets of 5 reps super slow followed immediately by 10 "pump" reps of the following exercises: Daily 8: Cycle*
West Coast Elite
I was in contact the other day to check with Dave Tate to make sure there weren't any infringements or possible conflicts for using "West Coast Elite" for the new gym I am heading to come November 13th. He thought there was no issue. That's it! West Coast Elite. Has a nice ring to it, […]
No Limits 11/1/2023
"Your only limit is in your mind" Today's Training: Cycle* Belt Squat: 10x8 GHR: 10x8 Leg Press: 10x8 Daily 8: Cycle*