AMNESIA

TCS is about to wrap up month #1 since our 2 month hiatus!!! The brick and mortar location is once again occupied with warm bodies, and it feels great to get back to some sort of normalcy and see all of your smiling faces!

I think it’s safe to assume that everyone that has chosen to make their re-entry is just as fired up as we are. The energy in the gym has been electric each and every session and it feels like everyone’s spirit just got a bit of a recharge.

Now, here comes a dose of reality. I don’t mean for this to rain on anyone’s parade, but your return to the gym may find you facing some frustrations. It is possible, in fact likely, that if you have not had access to heavier loads over the last 2 months, your strength may have decreased a bit. On the flip side, if you’ve been joining us for the ZOOM workouts, you may find that your conditioning is better than it was pre-lockdown. In any case, it’s important to realize that you are now entering into a new chapter of your training, and looking back to old workout journal or logged numbers may not be very helpful right now. In fact, it may be a risky dive into the past that I think we should just as well avoid by suddenly developing an acute case of amnesia.

Look. When you boil this shit down, we are simply putting in work (heavy, light, fast, moderate, slow, longer, shorter,etc.) as consistently as we can. We do this stuff so that we can look better, feel better and perform better in our lives, and be part of a kickass community. It does us no good to look back to 5-6 months ago and try to compare where we were then with where we are now. Sure, we can use that data to set goals and motivate our progress, but it’s very easy for that to spiral out of control and we find ourselves number-chasing, then getting frustrated and possibly even injured. Do not spend your valuable time and energy thinking about what you’ve lost. Rather, look at the the other aspects of our health that may have been gained. Did you get outside more? Were you more active with your family? Did you go on walks more often? Did you pull out that old bike and go for some rides? Were you able to take this time to focus on sleep and nutrition? Did your mobility improve?

Amnesia, my friends. Forget about your 250lb back squat from January. Forget about your 150lb strict press in early March. Forget it, because it’s just an old data point - not an indicator of some character flaw. You are not your strength numbers. Forget it and just put in the work today and each day going forward. You’ll be happy you did and you will enjoy the work that much more.

*What was I talking about?*  

YOUR TCS @ HOME LOADOUT LIST

As June 1st approaches, we realize that this is going to be somewhat of a fork in the road for our community in regards to training locals. Some will decide to come back to the brick and mortar gym and others will decide to continue training in their garage, driveway, living room, backyard, etc. via TCS@HOME. We want you to know that there is no wrong answer here. You’re each going to be where you need to be, and that’s that.

We’ve taken the necessary steps to ensure that those of you that are returning to TCS (the gym) are entering a safe and organized environment. Y’all will be taken care of - just like always.

For those of you taking advantage of our TCS@HOME program, you have some homework to do: You need to start collecting equipment. We are NOT suggesting that you go out and buy the top of the line barbell, bumpers, pull-up rig, rower, air bike, GHD, kettlebells, etc. In fact, we are encouraging you to make use of what you’ve already got! You’ll be surprised with how items you have around the house can do a pretty damn good job replacing some pieces of workout equipment. (More on that in a bit.)

In addition to using what you’ve already got, you may need to actually make some items. DIY equipment will offer immense value and versatility for cheap. Another option you have is to start scanning Craigslist, FB Marketplace and LetGo for equipment for sale - but you need to be smart here - people know that home gym equipment is in high demand and they are trying to get top dollar for stuff that would otherwise cost a fraction of their asking price.

In general, don’t get caught up in thinking you NEED all the fancy things. A little creativity will go a long way. And, we’re here to help you figure all of this out along the way.

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So, here’s a list of items that I suggest you start collecting, making and/or possibly purchasing:

• Jump Rope

• Box

• Kettlebell(s)/Dumbbell(s)

• Cinderblock(s)

• ALL THE SAND

• Small Sandbag (30-60lbs)

• 5-gallon bucket with lid

• Solid wood broomstick/dowel rod (approximately 6ft long)

• New or empty 1-gallon paint cans (2-6)

• Smaller, lighter “hand weights” (5-15lbs)

  • Bricks

  • Empty laundry detergent jugs (2)

  • 2.5-10lb metal weight plates

  • Dumbbells

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I realize that this is a very random list, so let’s break it down a little bit.

JUMP ROPE
This should be very easy to acquire. Moving on.

BOX
You have some options here. Find something stable and well-constructed that you can use for step-ups, box squats, possibly box jumps. new-age coolers (like a yeti) are practically indestructible - you’ll just need to make sure it’s stable. You can also, look online for manufactures that have them in stock. Trouble here is that some will have you assemble it, which might be a deal breaker for some of you. A really solid makeshift option is a PVC valve box. You can get these at Home Depot or Lowe’s for about $50 and they are great for step-ups, low jumps, support for bent-over rows, hip thrusts, etc. If you go this route, I would suggest gluing the lid to the box.

KETTLEBELLS/DUMBBELLS
I know. Everyone is sold out and everyone on Craigslist has lost their damn mind when it comes to asking prices. But, I would still suggest keeping your eyes peeled for a lighter KB and a heavier KB or a lighter pair of DBs and a heavier pair. If you see a deal, jump on it. Dumbbells are extremely versatile, so the price that you pay (along as it’s not absurd) will still be worth it - and kettlebells are even more so.

CINDERBLOCKS
Besides a KB or DB, the next best thing to swing would be a cinderblock. I know, who woulda thunk it? But it’s true. Besides swings, they offer a ton of other uses like farmers carries, ground-to-overhead, front/zercher squats, mixed pushups, parallette platforms, even a step-up “box”. They are cheap and easy to acquire. All of these attributes make the cinderblock a big winner. You may even consider buying two full blocks and two half blocks to further increase your usage options.

SANDBAG
Another big winner on this list is the sandbag. When we talk about versatility, the sandbag is at the very top of the list. And, if you’re committed, it’s pretty easy to make one on your own. Of course there’s the option of finding something online, but you may be able to use an old duffel bag or sports bag if it’s in good shape and was well constructed originally. The process of making a sandbag is very easy:

• Find a shell (the duffel bag)

• Find a suitable sandbag liner (heavy duty contractor trash bags are the best)

• Buy filler material. I’d recommend one of these or a combo mix depending on the weight your shooting for and the overall volume of the filler bag you are using:

  • All-purpose sand - each bag weighs 45lbs

  • Pea gravel - each bag weighs 45lbs

  • Rubber mulch - adds volume, each bags weighs ~20lbs

    • Put the liner bag(s) inside the shell, fill the liner with sand/gravel/rubber mulch until the shell becomes full, secure the liner so that sand cannot leak out, close the shell and add duct tape reinforcements if needed to take stress off of seams and zippers.

      SMALL SB EXAMPLE
      LARGE SB EXAMPLE

5-GALLON BUCKET
Again, this is something you may not think of as a useful peice of equipment, but when filled with random stuff or 5 gallons worth of sand, you’ll quickly realize it value. When filled with sand and lid on, the bucket offers a great option for heavier front-loaded carries and gut squats. Not to mention, it creates a very stable platform for bent over rows and possibly even step-ups if the lid is supported by the sand inside. A major plus is that they are cheap, easy to find and useful even after you return to the gym.

BROOM HANDLE OR DOWEL ROD
Now, most of us are not going to go out and buy a new barbell and full set of bumpers. So, I think it would be useful to have something to could do a decent job of filling in for the bar and weight until you make your return. I would suggest going the dowel rod route. You can go to Lowe’s or HD and find a strong, solid wood dowel that can be cut to a 6ft length that then can be used for pass thrus as well as loaded movements such as deadlifts, squats and presses. You see, slipping two, 1-gallon paint cans filled with sand on either side of the dowel rod will offer a DIY barbell option.

PAINT CANS and/or LAUNDRY DETERGENT CONTAINERS
So, if you didn’t see where I was headed with the suggestion of these items, not you probably do. Not only are they great options for stand-alone equipment, but they can be used to load your DIY barbell for even more possibilities. You’ll see in the picture above that Jaimie attached the paint cans to her bar via some oversized carabiners - so add those to your shopping list as well. The alternative is that you tie some loops of strong cordage through the handles of the cans or jugs and then run the dowel through the loop. That would work as well.

HAND WEIGHTS
This is a broad category, but basically it’s anything that ranges from 5-15lbs that can easily be held in each hand. Large plastic water bottles filled with either water or sand would be a good DIY option. You could also check the brick selection at your local home improvement store, they work well. And then, of course, you can keep your eye on what comes across on Craigslist or other such sites in the way of lighter DBs, metal plates, or even kettlebells. Think of these hand weights as what you would use for shoulder complexes that include bent-over flys, front raises, lateral raise and others challenging movements where more substantial objects would prove to be too heavy.

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Alright. I know I threw a lot at y’all with this post. It’s not meant to overwhelm, but rather intended to help you realize that you have real options available as you prepare to get started on this next chapter. Remember! We are here for you and would love to help you get set up. Please reach out to us if you are having any trouble gathering this stuff or if you simply just need more guidance along the way.

TCS @ HOME

As we look to reopen the TCS doors on June 1st, we realize that each individual will soon need to make a decision as to when & how they come back. Understanding that each of us is in a different spot during this transitional period, we want to ensure that everyone has a choice that works for them. So, in addition to running classes at TCS in a safe, effective manner, we will also be offering a virtual training option:

TCS @ HOME.

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TCS @ HOME DETAILS

• Programming will track very closely to what we are doing in the gym.

• Workouts will start at 8am and last no longer than 60mins.

• If you can’t make the 8am LIVE session, it will be recorded and accessible for later viewing.

• Workouts will take place Monday - Thursday, Saturday, and include a Recovery Class on Sundays. (6days/wk)

• This membership option is open to anyone, from anywhere as a “stand-alone” membership option.

  • TCS @ HOME will be included in our 8x/month and Unlimited memberships (allowing for greater flexibility)

  • You can also “add-on” to your TCS @ HOME membership by also purchasing the 4x/month membership

• The more equipment you have, the better. However, minimal equipment is required. We will be sharing our top equipment picks and alternative options in the very near future. We will help you set yourself up!

• Cost: $135/month

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If you have any questions about what might be the best way for you to proceed or how to get things set up for a successful start, please don’t hesitate to contact us.

EVERYONE NEEDS A HEAVY BAG OF SAND - HERE'S HOW TO MAKE YOUR OWN

By now, you likely know that we are huge fans of sandbags. We train with them constantly at TCS because they are incredibly versatile, awkward ( a good thing), durable and inexpensive. Suffice it to say that it’s difficult to think of a piece of equipment that has a bigger ROI than sandbags.

Now, we all know shit is kind of crazy right now. Covid-19 has changed nearly everything for the time being and let’s not even get started on the Murder Hornets. Fuck me. But with all of this craziness, we must stick to the things that keep us healthy and vital - both physically and mentally. And we know that training checks those boxes, right?!

The obstacle for some has been a lack of equipment. So, the video below is for you guys and gals especially, but really anyone that misses having a hundred pounds of sand squeezed against their ribcage.

Bueller?

Bueller?

It’s important to note that “heavy” is of course a relative term. The beauty here, though, is that you can follow the same basic procedure for any size, shape and weight sandbag that might tickle your fancy. I realize that a 180lb sandbag is not appropriate for everyone, but the steps will go nearly unchanged for a 60lb bag.

You may also consider making a set of 2-3 sandbags that then run the spectrum of usable weights for given tasks. For example, you may use a 40lb bag for pressing, lunging, getups, etc. But then when it comes to squat day, you may want to have a bag loaded at 100lbs for some heavy 5x8 gut squats.

The nice thing is that you can build a custom set that fits your needs perfectly for less than the price of JUST a barbell. Talk about bag for your buck! And you’ll probably find that the strength that you develop while using a bag of sand is strength that is far more useful and efficient in your day-to-day life. BONUS!

I hope you find this video helpful. If you still have some hangups, please reach out to me. I would love to answer any questions you might have and help you get what you need.

WHEN DID WE LOSE THE PUSH UP POWER? - by JEN SHAW

Most people are aware of what a push-up is and what it should look like. Upon actual execution of the movement comes the realization that bodyweight movements are harder than expected. 

In my ten years of coaching women, I have had a small handful of clients come in and know how to properly do one perfect push-up. If I ventured a guess, I’d say that three of my now 80 clients arrived with a push-up that I had nothing to change about their form. That is an extremely small number for as many women that have come through my doors. Why is this? Why do men walk in and have enough strength to put themselves on the floor and then effortlessly push back up? I believe two things are at fault: natural strength and societies’ view on what happens during athletics in school. 

For our whole lady lives we have heard that men have more upper body strength and I am not going to argue with that. However, I do call bullshit on the physical education system for making P.E. a cake walk that leaves females behind. When the D.A.R.E program took funding away from physical education departments, childhood obesity rose 20% and gender-based tests like modified “girl push-ups” came to be. If you want to argue about these facts, look up Laurie Pospisil-Gotcher. She wrote Texas state curriculum and has been touring school districts for the past three years trying to roll a giant concrete ball up a mountain to change this exact issue. More details are on the FUSEMOVE instagram account. 

This seemingly small shift in physical education departments during the 80’s and early 90’s has created a monumental shift in women’s health as adults. Now it's 2020 and grown women are walking into my program without the strength to do one proper push-up. 

To learn proper form, there are a variety of options to scale. One that I do not allow in my gym is the knee push-up. There is a time and place for knee push-ups like a burnout session. For example, one minute max effort push-ups then one minute max effort knee pushups. You are welcome! 

The inappropriate time to use knee push-ups is when you cannot perform an actual push-up.  Knee push-ups do not require you to hold your body up using your shoulders, back, arms, legs, and they also don’t utilize trunk strength. When scaling, elevating to a box is the best option. Once this movement can be done properly, move to a lower box. Keep using smaller boxes until push-ups can be done on the floor with a band supporting the hips like the video below. Once the band is no longer needed, you will be able to knock out this movement using the right parts at the right times. Knee push-ups will NOT get you there.

The only “girl push-ups” that exist are when girls are doing push-ups.