COACHES CORNER

Journey – Week 2 – Angelina

I grew up a mile from the beach in Boca Raton, Florida with 4 brothers, my mom and step dad. I was either playing in the sand, out on my parents boat or in a gym rehearsing some kind of routine. I was tan, energetic and stick skinny. It was a combo of genetics and...

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Gymnastics with Coach Shaun

Pull up v. Chin up – Which is better? The pull up / chin up (or their respective progressions) are a staple in any fitness-based routine. Both are multi-joint upper body movements that can build strength primarily in the back, arms, and shoulders. Remember, the pull...

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Journey – Week 1 – Coach Andrew

We all have a path that brought us to where we are at today - no one starts out on top. My junior year of high school in preparation for a dance or some social gathering that involved me awkwardly hoping to talk to girls, I decided I needed to lose weight.  I thought...

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Don’t Become Another Statistic

Today marks the first day of 2019.  Many people are going to use it as a starting line for various goals, resolutions, new habits etc.  That is the awesome part.  Having a place or time to start can be helpful, the problem becomes when the result is vague or not...

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Ratio’s in Weightlifting

Good morning everyone and welcome back to weightlifting weekly after a holiday hiatus.  I hope everyone was good and Santa brought the freshest lifting gear because it is time to talk improvement.  In weightlifting there are ratios between each lift that can be...

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Making the Comeback

You were on track, working out 2-5x a week.  Eating well, happy with the direction your health and fitness was heading or in some cases, FINALLY heading.  Then, WHAAM!  Holidays, kids got sick, work started kicking your ass, your back hurt, etc.  Suddenly all the...

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Weightlifting Weekly. The Jerk

Hey weightlifters and weightlifting enthusiasts! Have you ever had a day where the pulls are feeling great, squats are moving fast, but the bar just won’t settle overhead? You are not alone. This week we will be focusing on the Jerk. The jerk is arguably the most...

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Kipping Gymnastics Clinic

It’s December and for many of the us, the open is fast approaching. We want to make sure our athletes are well prepared for the upcoming competition. For those of you that have participated in our gymnastics series, you know the focus is building bodyweight strength...

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Weightlifting Weekly 5- Hook It

Lift Power Ouput in Watts Snatch 1st Pull 2173 Snatch 2nd Pull 3634 Clean 1st Pull 2123 Clean 2nd Pull 3475 Bench Press 300 Back Squat 1100 Deadlift 1100 *The numbers is the table above are sourced from 1) USA Weightlifting Club Coach Manual. USA Weightlifting....

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Don’t Be a Martyr, Be The Sacrifice

We all have someone who talks about how tough they have it. It can either be through a social media post, or how their day went when you chat with them, but it is always there. It may not be outright complaining, though there is plenty of that. I am referring to the...

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