Wednesday 26 March


Yes we understand you don't WANT to ride Satan's Tricycle, but sometimes ya got to.....

PR Week - April 7.

PR Week was formerly known as Fitness Level Testing.   For those new to the gym in the last 4months, this will be your first time.   Check them out HERE.

Interestingly enough, it seemed that too many of you were either being WAY too hard on yourself if you didn't bump up a level (jeez, I've been level 8 for 2 years now, hello, it takes some commitment!!), or you found the testing too slow, not sweaty enough, or even (gasp!) boring.....

And then we have some of you, who want to test PR's on every single workout!!   It seems that otherwise, you feel like you are "lost in the fitness wilderness" and have no idea if you are making progress or not....

We'll never make every single one of you happy with every single thing that we do.  But that's why we do lots of different things!!

If you don't want to do The Open, don't.  We won't treat you like a second class citizen.

If you don't want to do our annual Spring Team Challenge, no biggie, just don't forget that you can ask us about nutrition any time you like.

You don't have to enter the Tough Mudder either.....but let's face it, it's going to awesome.... :)  (a good chance to remind you about TM training this Sunday 8am at One Tree Hill)

However, I strongly encourage you to participate in PR Week.  You need to know where you are at, if you want to get better.  And you need to know your numbers so that you can CONFIRM that you're getting better down the line when we retest.

I'm sharing a post from my buddy Logan Gelbrich at Deuce Gym in Los Angeles, which expands upon this.

Measuring results is key to progress. There’s no doubt about that. After all, one can’t improve what one can’t measure, right?

We, too, measure our progress with key benchmark lifts, conditioning efforts, as well as gymnastic and running events. A key observation, however, is that we aren’t always measuring. Most of the time, in fact, we are just training. We do this for good reason.

On any given day, you might show up and perform along side a plethora of variables like stress, fatigue, nutrition, etc. On any given day, you might have access to any amount of your full potential. One day you feel great and can do it all, for example, while another day you might be 80% of your best self.

The point is if you are the kind of person that let’s your entire self-worth hang in the balance on a daily basis, you are setting yourself up for two things:

  1. An inaccurate depiction of your true abilities, and
  2. a great deal of frustration.

One of my favorite thinkers, Nassim Taleb, outlines this well in my mind in the context of stock trading. Take a winner stock like Apple. In part of 2008 it was valued near $89. Today it trades for over $500 per share.

If you owned this stock in 2008 and stuck your head in the sand for the past six years only to check its value today, you’re experience of its progress would be exhilarating. “It’s up 595%! I made a zillion dollars!”

The experience would be nearly as exhilarating if you checked its position only once per year. “It’s up 59%. What a winner stock!” But, imagine, owning this stock and checking its value every minute on the minute:

“Dammit! Down half a percent.”

“Crap. Nothing..”

“Sweet! It’s up a tick..”

The  experience of this sure fire winner stock would include nearly 49% losses and 51% success. And, that’s no way to recognize a 595% improvement on your investment, is it?

The frequency one’s valuation can directly affect the perceived experience of progress. Don’t fall victim to this common fault in fitness. If you make a PR in the power clean on Monday but can’t do it again on Tuesday, you may be missing the bigger picture if you’re judging yourself with this information. Evaluation is critical to performance gains, but if you want a real picture of your progress don’t put yourself on trial too frequently.

 - Logan Gelbrich

Too many gyms TEST you on an almost daily basis with max lifts and recovery sapping metcons.


That's how you get better.

But next month, it's time to test.

Hope to see you all there.



Back Squat


All sets heavy


10 S2OH 52.5/35kg

30 Double Unders

10 Burpees

Rest 2mins

3 rounds



A1. Back Squat

4 x 8 reps, adding weight

A2. Strict Press

4 x 8 reps, adding weight


3mins Wallballs (1 point per rep)

Rest 1min

2mins slamball (2 points per rep)

Rest 1min

1 min burpees (3 points per rep)

Score is total points

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