Strength Training

LIFT Camp for Girls

FullSizeRender 2.jpg

GIRLS-ONLY Summer Camp!

This is BIG, y’all!


Just imagine this:

What if you had started making health, fitness and strength a priority at age 12 instead of age 35? Can you imagine how surrounding yourself with others that value these same things as well as communication, teamwork, confidence and support could have had a massive impact on your life?

I’m sure it’s safe to say that no matter how good you had it, this type of early introduction to an environment like the one described would have only made it better, right?

This is exactly why we would like to invite you to help us spread the word about our upcoming Girls-Only LIFT Summer Camp.

Coach Kevyn will be running a 90 minute fitness camp for girls July 22nd-25th at Travis County Strength. This is for any girls age 10-16 who want to learn the basics of proper technique, build quality movement patterns, improve overall strength and fitness and have a blast doing it with a group of cool chicks.

It is also very likely that participants find a massive boost in confidence and self-esteem through strength training work, making new friends and working together as a team throughout the camp.

All fitness levels and backgrounds are welcome.

WHEN: July 22nd-25th, 1030am to Noon each day.
*Girls need to bring a water bottle and a snack!*

COST: $100

REGISTER HERE

NEW YEAR STARTS A NEW LIFT LIFESTYLE

by Jen Shaw

IMG_4335.jpg

I love a new year, a new start, a trash dump of the year before, and a beginning that I can recreate for myself and others. One of my biggest fears in life is being stagnant. Being someone that harbors huge goals yet does not take the steps to change in order to meet those goals. Someone that has big dreams and never lives them out. That’s my nightmare. A new year provides internal forgiveness so if you didn’t do what you needed to do in the prior year, you have a fresh start. I encourage anyone reading this to take note of the goals that didn’t happen, trips that never occurred, habits promised but never forged, books never read, relationships never fostered, and forgiveness never granted. Do it. A new year brings new meaning into the picture.

Today is day 14 out of 90 in the 2019 Lift Lifestyle health and wellness program. I start this program in the new year for all the reasons above and more. This lifestyle program takes sleep, nutrition, and confidence to a whole new level. Just two weeks in and people are setting PRs in the gym, sleeping better, and most importantly, they are thinking about what they are eating. They are looking at the plate of food in front of them and deciding what energy that plate will give them.

This program is about looking at food as a way to fuel our lives. Food is energy and its time to start thinking about what the hell that actually means. We need food to survive. It’s that simple. We need calories to make it through the day and glucose to work our brain. What complicates this formula is a lack of awareness, a complacency, and the myth of being too busy.

Lack of Awareness

People can tell me ten facts about their fancy smartphones but cannot tell me the difference between a protein and a fat. Seriously, it’s actually that bad. To most of the people reading this, you have food accessible wherever and whenever you want or need. You don’t have to forage or eat some random berries that you found after hiking for miles in a forest. You can go to Whole Foods, H.E.B, Central Market, etc., and have an array of fresh whatever-you-choose. Yet that doesn’t happen. You don’t know why you aren't sleeping but damn you sure need some bread and cheese. This signals a complete lack of awareness of the energy and nutrients you consume.

Complacency

There is literally nothing worse than using a quote … but I’m going to do it.

 

“If you want something you've never had, you must be willing to do something you've never done.”

Thomas Jefferson

Change is that simple. Doing the same thing day-in and day-out for years and expecting something to change is insane. Not exercising daily, eating a ton of crap, and not sleeping will inevitably take its toll. You have to wake the fuck up and do something. Something must change and you have to intentionally decide to do it yourself.

The Glorification of Busy

My eyes cannot roll further back into my head when someone asks me how to reach a goal. I give a straightforward answer, and there typically reply is, “I am too busy for that.” Being busy isn’t a thing. I acknowledge that it’s a big step to come to me and ask how to reach a personal goal. There were thoughts that set the conversation in action. Maybe even months of wondering if a goal was even possible. Then taking the initiative to have a vulnerable conversation with someone you trust just to brush the answer off by being too busy? NO. I just can't let that happen. There is time, let’s figure it out!

Step 1: Tell someone what you want. Share with a friend or loved one. Say it aloud. Make it real AF.

Step 2: Make a list of your day, minute by minute. Is each minute serving you? Are you actually physically doing something each minute? (No, the answer is no.) Are you even doing anything between 3:45pm - 4:15pm? What can you do in that time to help you reach your goals? Be real, you can make time in your day. Rearrange things and shift priorities to where they should be.

Step 3: Realize everyone is busy and you are not special. While it does take longer for some folks with work, travel, kids, school, and everything it’s NOT impossible for anyone. It just might be on a different timetable or take a few more steps than you are comfortable with.

Goals in this program are all over the map. Most deal with losing weight, gaining muscle, losing fat, sleeping better, fitting into old clothes, or just to feel better. Sleep and food are the answer. How you get there is up to you. Follow the steps: seek help, organize, and recognize your own personal timetable.

If you are in the same spot, pitted against what seem to be insurmountable goals, I encourage you to join this program. Start now, renew your goals, and stop making excuses.

COMING SOON: CrossFit Strongman Course

TCS will be hosting and leading the CROSSFIT STRONGMAN COURSE on Saturday, October 21st 2017.

Having the privilege to host and lead these courses is something that we are very thankful for. We absolutely love introducing coaches and athletes to the basics of Strongman and helping them get past any preconceived notions of what Strongman is and who it's for. We also really enjoy helping attendees discover how to appropriately implement this fun and highly effective training method into their programming back home. 

The course is non-stop and action-packed. We do some lecturing and demoing of each movement, but then we provide y'all with more than enough time to practice and get very comfortable with the implements and the movements. We break down each primary movement into fundamental progressions then smooth out the steps until everyone is moving with quality and confidence. It doesn't take long - and really, that's the beauty of Strongman:

Strongman movements are the truest form of "functional training". This stuff is already hardwired in each of us and because, deep down in our genetics, we know this stuff, the learning is actually just remembering.

Now, I may be biased, but these courses are an absolute blast! In fact, one of the most common reviews we get after holding a SM Course is that it was the most fun the attendee has had at a certification. That's what we strive for - a fun, action-packed day of moving heavy stuff(with good technique) with a group of cool, supportive people to bring it all together.

If that sounds like something you or someone you know would enjoy, SIGN UP. If you have questions about the course, contact us. 

We hope to see you there!

HOW TO BUILD A HEAVY BAG

It's been a while now, but we shared a video on how to build a sandbag for general purpose use. In that video, we briefly discussed the massive ROI building your own sandbag has when compared to spending big money on more traditional training equipment like barbells and bumper sets, which, of course, are great if you can swing the price tag and have space for it all.

For those of you that can't, or that train in the tight quarters of your garage, or who just want to include more odd object training into your program, we also discussed some of the sandbag exercises that are MUSTS. These lifts and exercises place a huge demand on you and provide a unique training stimulus that is difficult to replicate. 

Now, in an effort to provide y'all with more of the same (hopefully) valuable info, we wanted to show y'all our new heavy bags that we purchased from StrongFit, and how they can further diversify your training possibilities.

These bags are more durable and can handle much heavier weights - offering an alternative to atlas stones and/or kegs, both in shape and training stimulus, but won't destroy your floor when dropped. 

The video below is the "how-to" build your heavy bag. After you've made yours check back here for more vlogs on all the possibilities you have when it comes to training with the heavy bag! 


NOW YOU HAVE A SANDBAG. HERE'S WHAT TO DO WITH IT!

Out of the endless sandbag exercise possibilities, there are three exercises that are crucial for developing your grip strength, mid-line stability as well as providing you with a massive ROI. The sandbag clean, Zercher squat and get-up are those BIG 3.

Once you've read through each of the brief descriptions of these sandbag exercises, check out the video at the bottom to really drive each movement home. We recommend you start putting in to your programming as soon as possible. And, as always, have fun with these exercises! Feel free show us how you performed your sandbag exercises or drop us a line with any questions you may have.


THE BIG 3


1. SB Clean
This exercise teaches the lifter to generate power. It starts just like a Deadlift. Back flat, midline tight, and arms locked out. By quickly extending your hips and driving your feet through the ground, pop the sandbag up and drop into a receiving position to catch the bag.

2. Zercher Squat
This exercise is great for midline control, building leg strength and requires that you maintain proper posture while squatting, which will keep you safe and efficient. Support the sandbag with your arms forming a "basket" in front of you with palms facing up. The sandbag should be placed in the crooks of your elbows as you engage your lats in order to keep the bag close to your body as you perform your reps.

3. Get Up
This exercise can be performed any number of ways, but we encourage that as you start out, that you take it slow, hit each progression with intention and find good positions throughout the entire range of motion. When done in this fashion, the sandbag get-up recruits nearly all major muscle groups with the completion of just one rep. To say that there's a big return on investment with this movement would be an understatement.


HOW TO BUILD A SANDBAG

If you are someone that trains out of your garage, you probably have a limited area for a ton of more traditional equipment. Not to mention, the cost of buying all of that stuff is enough to deter even the most hardcore worker-outers. But don't stress. The answer is very simple and very inexpensive: build a sandbag.

Sandbags have become more mainstream recently due to the growing popularity of strongman, but there are many of you out there that are still missing the boat. Implementing sandbags into your training program has a multitude of advantages, but two big ones are:

1. They are inexpensive and easy to make. Major ROI.

2. They more accurately represent the types of object manipulation we face day-to-day. Let's just simplify this by saying that sandbags provide a more real-life experience than a barbell. Evenly distributed weight on a convenient barbell doesn't really happen in nature....just a thought.

Now, contrary to the name, you don't want to literally fill a bag full of sand and go crush a workout. Trust me, that's a bad idea. You'll find that to be a major pain in the ass to use and clean up after. Just picture coming out of the ocean and rolling around on the beach - that pretty accurately depicts the outcome. 

Instead, watch the video below. Chapa and I walk you through the process of building a solid general purpose sandbag. The video is a long one at 6 minutes, but I think that if you are serious about your training and creating a well-rounded program, it will totally be worth it to you to watch. Then, after you build your bag, we will be sharing another blog covering the 3 sandbag exercises you NEED to be doing to get strong. These exercises provide major bang for your buck - especially when performed with the sandbag, so you'll want to stay tuned for that one. 

Until then, get that bag built!


LET ME INTRODUCE YOU TO YOUR MID-LINE.

As a coach, one of the most valuable things we can teach our athletes is how to control their mid-line. All too often, athletes and general fitness enthusiasts are exposed to physically demanding movements and positions without first establishing proper control over the musculature that is responsible for keeping their pelvis, low back and rib cage in safe, solid and efficient positions. Obviously we want this safety and efficiency present when moving our body through space, as well as when we move external objects through various ranges. As you can imagine, not having this control is a recipe for poor, potentially harmful, movement patterns to develop, which will eventually lead to injury. It's just a matter of time.

The good news is that we have ways to turn this trend around and build beneficial movement patterns and habits. It's not too late.

The video below is designed to help you introduce the Dead Bug Extension in a way that will be extremely valuable to both your newbs and seasoned athletes. This is one of those things that will only make you better - as long as you and your athletes pay attention to the details and move with intention. 

Check it out.


INTENTION & THE SWING

The Russian Kettlebell Swing is a seemingly simple movement - much like an air squat or pushup. But, these movements are key to the foundation of any person's ability to perform quality work in the gym and out.

The trouble begins when people think that because it's a basic movement that they can afford to simply go through the motions rather than making each and every rep as effective as possible. I know I'm guilty of this at times, but it's important that, as coaches, we convey a message of intention to our athletes. On the other side of that coin, the responsibility to carry that task out on a consistent basis - each and every rep - lies in the hands of the athlete.

So this video is for everyone. Coaches and athletes, take a few moments to watch the video and then apply these concepts and movement patterns into your reps. You'll find that intention tends to change everything


WEEKEND NUTRITION SURVIVAL GUIDE

By: Jen Shaw

The weekend...A.K.A. killer of all diets, is more often than not where people break. What is it about "the weekend" that makes people jump off shit pier and ruin everything? Even if you are absolutely perfect Monday through Friday you will completely blow your goals if you food orgy pizza and beer for two days, or even one full day. 

So, in an effort to help you battle the weekend slip-ups, I want to share the rules that I abide by. They might seem dumb or maybe even minuscule....but you they're the keys to coming out of the weekend on top and in control.

RULES OF THE WEEKEND

1. There are no "cheat days" so stop. 

First, stop using the word "cheat." It's super negative and means you are doing something wrong which you are not, you are living. However, going on a sugar bender all day will absolutely ruin you. Yes, you can recover from it and move on for sure. However if you are involved in anything like "GET RIPPED" that only lasts six weeks you are really stunting your progress. 

2. NEVER ever treat yourself on Sunday night.

Sunday night is usually the night before you are back at the gym and lifting heavy. Treating yourself on Sunday night will sabotage your workout and possibly how you feel when you wake up Monday morning. Only good things Sunday night. 

3. If you MUST have a bad meal, do it at lunch - not dinner. 

It's much harder to recover from a treat if you have it at dinner. Eating bad and then going to sleep leaves you feeling like crap in the morning. So after your treat at lunch drink water, nap, eat a good dinner and have all the good things before you sleep. 

4. NEVER EVER drink after you eat your last meal of the day. 

I cannot stress this enough. Have you ever woken up anywhere between 2-4am sweating and your heart racing and beating out of your chest? That's drinking, and sugar. I suggest you have your cocktails before dinner, then eat, then water. Wine after meals, the worst. All of that sugar just sitting there waiting to crush your sleep at 2am. 

Try it and let me know how it works! 

3 TIPS TO MAKE YOUR TIME ON THE AIRBIKE A LITTLE LESS SHITTY

We all know that any time spent on an airbike(airdyne, assault bike, xebex, airfit, etc.) is probably going to be miserable and end horribly - It's the nature of the beast, but that's why we do it. There's not much out there that can create that type of suck. That being said, there's no reason to make it worse than it has to be!

In the video below, I share a couple quick tips on how to properly set up your bike so that your time in the saddle is a little less shitty. 


SIT-DOWN: RACHEL LASSETER

Oh Rachel...where do I start. She loves wine, animals, steak, food as a whole, dirty memes, other people's babies, and power cleans. Hates sandbags :) 

Rachel is married to one of Travis's long time clients, Ryan. They were married not long after we opened TCS. After the honeymoon Ryan said "hey my wife might want to start working out so I am sending her up here to you." These are my favorite- I never know if the dude is telling his wife to come, kindly suggesting to start working out, or who knows. But once I met Rachel- I knew for sure Ryan was not telling this chick anything! HA! LIFT was definitely her decision.

Rachel was working out and seeing zero results. Dealing with a long time injury and frustrated she decided it was time to make a move. 

We started out with a month of personal training sessions to get her going and used to the way things work. She is naturally mobile and when I said "squat" she just went ass to grass...and that's when every coach is like YESSSS. She picked up things pretty easily...minus the name of equipment/movements which was pretty entertaining.  Every move we did was new to her. A lot of women would have been pretty intimidated and not come back, but Rachel just kept coming back for more and results came quickly. 

Rachel started off squatting the barbell. That 35lb bar kicked her little ass all over the gym. Today her max is 125 and really that looked a bit easy. She has gotten incredibly strong, and just keeps improving on everything. 

There has only been a couple of workouts where I thought she might punch me. Usually that somehow involves a sandbag. But she has a great internal voice that tells her to keep going and she always finishes. That is a quality that sets her apart from others. 

I love seeing her name on the roster because I know she will be walking up with big sunglasses and a smile soon...and everyone else is happy too because she is a team player in class, and such a great happy person!


THE BIG 3: THREE FACTORS THAT MAKE STRONGMAN F*CKING AWESOME

I was thinking about what makes TCS different from other spots around town. One answer, and probably the most obvious, is that we implement strongman movements more than any other joint in town....at least that I'm aware of.

Why is this the case?

My best guess is that coaches are afraid of screwing it up. Afraid of failure. Strongman can be extremely intimidating to athletes and coaches that aren't up-to-speed on the techniques and how they can apply it to their current training protocols. These are legitimate concerns, but they can be easily settled with some proper education. Once you've learned the movements, their specific techniques and how to appropriately program, it's an instant realization that you've been missing out this whole time(FOMO much?).

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!

A meathead's attempt at some "Beautiful Mind" shit. Hahahaha!


The BIG 3
Three Factors That Make Strongman F*cking Awesome:


1. Something that many people don't realize is that strongman movements are actually the closest thing to real-life, functional exercises out there. Think about it. Waaaaaaaaay back when, there weren't strength coaches roaming the wild teaching early humans how to pick up logs or stones. That shit was just part of our DNA. They knew how to get the job done in a way that minimized risk of injury while using the least amount of energy possible. (Did you pick up on that? Safety and efficiency.) This is still the case today!

We don't learn strongman techniques - we remember them.

2. As coaches, we must always provide the best service to our clients. That's how we build a successful business and maintain a solid reputation. In general, our athletes rarely need an over-complicated routine with super technical lifts that find the coach and athlete getting frustrated by failure and a lack of action.

Remember: People want to fucking move! If all you do is talk, your clientele will find someone else to make them sweat. It's really that simple.

The balancing act comes into play when you, as the coach, know your athlete needs to build certain positive characteristics that produce results. It's my contention that strongman movements and methods are some of the absolute best when it comes to getting a massive ROI (Return On Investment).

Basically, it boils down to how soon can you get a newb moving with quality and then add the appropriate dose of intensity? That's what will cause positive adaptation - movement and (appropriate) intensity. With strongman, the learning curve is nearly non-existent when compared to other modalities of training. It's simple, not easy. New athletes are able to get up and rolling sooner, which gets them the results they're looking for sooner!
ps. This doesn't make the others bad, wrong or any less important, but it should be a wake-up call as to how you get your people integrated. 

3. This shit is FUN! This is probably the most over-looked factor when training the general population. People want to have fun with their training. They also want to do shit that looks cool. And I challenge you to find anything more badass than picking up giant stones or flipping massive tires.

Look, it doesn't really matter if you're the world's best (technique/programming) coach, with all the coolest shit...If you are a Fun-Nazi, people will drop you like a bad habit and go where the fun is. Simple as that. You've got to make it fun!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

I mean, doesn't Smitty look like he's having a BLAST with this well-designed workout incorporating the SM log? FUN!

All of this probably sounds amazing by now, right? You're probably just wondering when I'm going to shut up and tell you how to properly education yourself in the ways of Strongman so that you can get started. Well, here it is:

10/9/2016 CrossFit Strongman Trainer Course -- Austin, TX @ Travis County Strength

You'll learn all of this stuff and more during this course. The cool thing is that you will learn by DOING! This is not a sit-in-your-chair-and-listen type seminar. We will discuss the movements, the proper cues, the common faults and then you will practice...and practice....and practice. And when you're tired from all the practice, that's when we perform the movement with a dose of intensity.  

This seminar is honestly one of the highlights of my coaching experience. I'd have to say that my absolute favorite segment of the course is the programming lecture. We discuss several ways you can institute Strongman into the programming at your gym and how to do so appropriately.

I love everything about this course and I would love to share it with y'all! Hope to see you there! 

WHAT'S YOUR WHY? - Tyler

Your WHY doesn't have to be bigger muscles, less fat, more weight lifted. In fact, I would say that, although there's nothing wrong with those goals, I hope that people dig a little deeper. 

In this edition of "What's Your Why?", Tyler says with us what he's discovered while training at TCS. 

Ps. This one gave me chills so I won't waste any more time.


EL INFERNO RESULTS

El Inferno.jpg

Saturday's El Inferno team competition was a huge success! Everyone had a blast while working through some tough workouts and hanging with friends and family. 

All of the teams did a great job, and before we post the final standings, I just wanted to say thank you to all of the athletes, spectators, judges, volunteers and sponsors. El Inferno would not have been the success it was without your involvement and support. 


EL INFERNO STANDINGS

MEN

1. Purple Hays
2. Team PRISManiac
3. GF3
4. Zilka Brothers
5. Axe/em
6. Chilly Dogs
7. Las Barbas
8. Team Greenbelt
9. Squirtle Squad
10. Papi Chulos

WOMEN

1. Hot to Squat
2. LIFT Bish
3. 2 Girls, 1 Comp
4. Hide Yo Kegs
5. Bianca/Kat
6. Team Lagaratha
7. Amy/Ashley
8. Naked/Famous
9. Divas & Tequila
10. Lethal Ladies

Two Roads Diverged In A Yellow Wood

I know, I know. Shit is about to get cliche`.  I promise it won't last long - hang in there with me.

There are always at least two choices a person can make in any situation they're faced with. The difficulty comes in actually seeing all of the options rather than feeling trapped. Again I repeat - There are always choices. 

What's really cool is that people that dose themselves with a bit of adversity on a regular basis are then better able to handle shitty situations when they pop up. They've been training for those times that the shit hits the fan - and they are ready.

It may not always be a physically demanding challenge. Sometimes, it is purely psychological. For example, having to make a difficult decision and being able to keep a cool head while searching out all of the available options might come in handy in life, right? Thought so.

As a coach driven to build physically and mentally strong people, it's my job to dish out dosages of suck. If I don't, I am doing my athletes a disservice and not helping the prepare for adversity. And I don't want that on my conscience. 

This week, our primary dosage of suck was an abbreviated version of "Airdyne to Hell". Some of you out there know what I'm talking about, others haven't had the pleasure.

"Airdyne to Hell"(abbreviated)

  • 40 calories AFAP
  • 30 calories AFAP
  • 20 calories AFAP
  • 10 calories AFAP
  • Rest = 1:1 

This may not sound like much on paper, but if done correctly, shit gets spiritual. 

Why did we do this? Because it's really, really hard. It's also something that we've never done before. Suffice it to say, it created a ton of adversity for each individual to deal with - both physically and mentally.

When it was all said and done, I was proud of how each individual handled themselves. It was one of those moments that confirmed that these people are tough and can manage themselves better than most. It was a good day!

Be sure to add a little adversity in your life every once in a while. A muscle does not get bigger or stronger if it is not worked. The same is true of your ability to taken on challenging situations. Choose the difficult path. Take the one less traveled by - It will make all the difference.

HEAVY METAL Saturdays

Given the success of the last TCS competition - Heavy Metal - Coach Nick Mounce has decided to give his Strongman-specific program a new look that I think many of you out there will really like.

Essentially, these new HEAVY METAL Saturdays will have an education/skill practice portion that will then be applied to a true Strongman workout(s). To put it simply.....you will learn - then apply. Needless to say, the variations are limitless so you'll have to be ready for anything.

HMLog.jpg

Movements Include:

  • Tire Flips
  • Truck Pulls
  • Heavy Drags & Pushes
  • Farmers Carry
  • Keg Cleans
  • Strongman Log
  • Stone Shouldering/Loading
  • Yoke Walks & Carries
  • Car Deadlifts
  • Odd Object Carries
  • Sandbag Fun
  • Grip Strength Work
  • And More!

HEAVY METAL Saturdays --- The Details: 

  • Class runs from 10-11am two Saturdays each month
  • Class is OPEN TO THE PUBLIC
  • Capped @ 8 Athletes
  • Class Fee = $40 

Your first chance to get in on HEAVY METAL is this Saturday!

SIGNUP HERE!

STANDARDS - SET, HOLD, RAISE

I'm not going to lie....

I have very high expectations for the men and women in my program. I know that each and every coach here at TCS also expects a lot out of their athletes. We don't make unrealistic requests of you. We ask for just a little bit more than what you think you can muster....just so you can prove yourself wrong (in the best way possible). And in doing so, we expect you hold your standards - whatever your capabilities and fitness level may be. 

Standards are there for a very specific purpose: they indicate when you have developed a certain skill past a previously set standard and now need to raise that standard to a new level.....ultimately leading to mastery of that skill.

Wavering in your determination to maintain what is your standard at the time, means you have decided and allowed yourself to slide. You have given yourself a pass to perform at a lower level than you know your capable of. And that just will not do. Not here.

We ask a lot of you. We get that. But, again, we only ask these things of you so that you can push past limitations and find new standards. Scaling and subbing movements may not be fun, sexy or cool, but it is appropriate at times in order for you to build the capability to reach that next level. You can't get there unless you've met your current standards and are unwavering in your commitment to them.

Standards, holding your standards and raising your standards are all things that are not often seen in this time. Complacency is far more common, unfortunately. Apply this idea of standards consciously, and you will find tremendous value in it......In the gym and out.   

HEAVY METAL -- WORKOUTS & IMPORTANT INFO

The time is near!

We've had a lot of buzz about this team strongman competition and we are super excited to see how y'all handle these unique workouts. It's going to be a good night!

Without wasting any more time.....Here are your workouts and some very important info that you need to read through and understand. Doing so will only help you, so please take the time.


Workout#1 - "LOAD'n'GO"
(6min Cap)

In alternating fashion, athletes will carry various objects from one end of the course to other and "load" that object over the cross-member of yoke A. Once all 6 objects have been carried and loaded over yoke A, the team will again work in alternating fashion to transport and load all objects over yoke B. The workout is completed when the last object is loaded over yoke B and that athlete sprints back to finish line.

Workout#2 - "YOKED" 
(6min Cap)

Teams will have 6 minutes to establish a 1-RM yoke carry for each member of the team. At the end of 6 minutes, Athlete A's heaviest successful carry will be added to Athlete B's heaviest successful carry for a team total.
**NOTE: Once weight is added to the yoke, it can not be taken off throughout the 6 minute duration.  

Workout#3 - "HANGMAN" 
(3min Cap)

At the sound of "GO!", both team members must be hanging from the pullup bar while avoiding contact with anything else. The team's score is determined by the first member of each team to drop from the bar. Essentially, you're only as strong as your weakest link.

Workout#4 - "LOGGING"
(6min Cap)

Teams will have 6 minutes to establish a 1-RM log clean & press for each member of the team. At the end of 6 minutes, Athlete A's heaviest successful lift will be added to Athlete B's heaviest successful lift for a team total.
**NOTE: Athletes must show full control at the top of each lift/press. Additionally, if an athlete purposefully drops the log rather than controlling it back to the floor, that rep will NOT be counted. This call will be made at the discretion of the judge and is for everyone's safety.

Workout#5 - "MEDLEY"
(5min Cap)

The workout begins with a farmers carry "Buy-In" for each member of the team. Once Athlete A completes the farmers carry, he/she can then move on to the odd object ground-to-shoulder to start acquiring reps for the team. Athlete B must then complete the farmers carry in order to join Athlete A and work through the required team reps at each of the 5 objects. After the last object has been successfully shouldered, both team members must once again complete the same farmers carry as a "Buy-Out". The workout is completed once the last team member farmers carries across the finish line.


Need To Know Info

  • 5:15pm -- Athlete Check-In Starts 
  • 5:30pm -- Judges & Volunteers Meeting
  • 5:45pm -- Welcome and Workouts Briefing Begins
  • 6:30pm -- Heat#1 Of "LOAD'n'GO" Starts

Athletes are responsible for bringing any and all equipment, food, water bottle and anything else that may be needed......We provide water, chalk, a bathroom, a shower, some badass workouts and a great time! 

 

PAIN, PLEASURE & WORKING OUT

I hear the following statement A LOT and it drives me to the brink of insanity every time.

"I need to get in shape before I start working out."

WHAT THE.........?!

As much as this self-defeating mentality drives me f*cking bonkers.....I get it. Working out can be very intimidating. This is especially the case when you are starting from scratch, walk into a gym and see fit men and women throwing around atlas stones, sandbags, barbells and whatever else may be close at hand. I get it. 

In addition, through my years of coaching and just being a human - I've come to understand that humans do whatever they can to avoid pain(physical pain, embarrassment, feeling unaccepted, etc.) and experience pleasure(acceptance, achievement, growth, community, etc). Sometimes this basic human programming gets a little screwy, but at it's core, it makes perfect sense that people are very hesitant to just jump right into the type of shit we do here at TCS. This makes me sad. : (

So when awesome people say stuff like "I need to get in shape before I start working out", I hear their protection mechanism coming up with a way to avoid pain. You see, if they "get in shape" then they feel like they will have a better understanding of how to actually workout and won't look stupid to others(avoiding pain). They have the idea that they'll come back to the gym 10-20lbs lighter, looking hott as hell and look like they belong in this social group - and therefore be accepted(pleasure). 

Of course this is just one scenario of many, but I'm sure you can see yourself and/or someone you know in this example.

The trick for us humans to learn is how to utilize these powerful drivers - pain and pleasure - to our benefit. Think of it this way......look 10 years into the future. Assuming you don't change a damn thing.....how do you look, feel, move? Is it what you hoped for at that age? Can you play with your kids/grand kids/dogs? For those of you that continue to postpone initiating some form of consistent training program, I would imagine that the thought of you in 10 years may be a little painful......Yes? Use this pain as your motivation. Do the logical thing to avoid this pain and get started ASAP! I promise, once you get through the initial phase of starting this program you'll feel far more pleasure.

The key to successfully making this transformation happen occurs in the first couple weeks. This is when you really want to create a solid foundation of movement knowledge and competency. If you rush through this phase in an effort to catch up with everyone else, you'll find yourself too sore to move, frustrated with little or no progress, and/or injured - putting you back at square one. No good.

Be patient. Learn from a quality coach that pays attention to the details and pushes you to hold a higher standard for yourself and your movements. Do that, and the success (pleasure) will undoubtedly come.  


If this post lights a fire under your ass, and you're ready to take action, here are a couple options for you:

FOUNDATIONS -

All long-lasting structures require a solid foundation. We take this law and apply it to each new athlete. In Foundations, we begin the development of confidence, comprehension, strength, conditioning and mental toughness. No matter your experience level, Foundation sessions are specifically designed to appropriately challenge you and start you on a successful path.
Contact travis@traviscountystrength.com to set up your Foundations.

CONDITIONING CLASS -

This drop-in only($25) class is offered most Saturdays at 9am. We encourage new athletes - of any experience level - to give this class a shot because the class size and workout design lends itself well to introducing new athletes to working out. Register Here

 

COW #7

Alright. It's been a while, so I hope your ready for this one!

This complex offers some unique characteristics and challenges that you will quickly notice once you get busy on this.

Right off the bat you'll notice that this complex involve not just the barbell or dumbbell, but incorporates both to create a very unique stimulus as you progress through the 5 sets - hopefully increasing weight each time in an appropriate fashion.

Be sure to pay attention the video demo so that you know what order everything should be completed in and what the movements should look like. Also, pay special attention to how quickly Linds transfers from the BB and goes right to the DB......You need to do the same. Don't dilly-dally around. You can take your rest once the entire set is complete.


COW #7

5 Sets @ AHAP + UB:

  • 1 BB Power Clean
  • 1 BB Hang Power Clean
    --RIGHT INTO--
  • 3 SA DB Power Snatch
  • 3 SA DB Shoulder-to-Overhead
  • 3 SA DB Front Squats

**Perform all SA DB movements on one side, then complete all 3 movements on the other without setting the DB down.