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Mindy nails it at The Lab Open cc

The 2014 Lab Gym Spring Open Weightlifting Competition (Entry form and details)-May 10th at The NEW Lab GYM!

The Lab Gym Spring Open Olympic Weightlifting Competition, May 10th, 2014 at The NEW Lab Gym! Fierce Competitors young and old vie for The Lab Gym’s top honors within their respective weight classes and divisions. USAW MEMBERSHIP REQUIRED. PLEASE ENTER YOUR … Read more

This entry posted in Articles & Newsletters, Events & Competitions, Heavy Metal Crossfit, Team LAB
WORLD RECORD ANALYSOIS_SNATCH START POSITIONS_WOMEN

Current Women’s World Snatch Record Start Position Analysis

Looking at the Women’s Snatch start positions, here are a few clear observations. The same principles are there: -Eyes up, chin up, neck extended, chest out/up, shoulders back, hips down, knees out, back arched, bar tight to shins (4 Chinese, … Read more

This entry posted in Articles & Newsletters, Sticky, STL Personal Training
Power & sexercise

Power: The Ultimate Aphrodisiac! Time for some SEXercise!

By Justin Thacker MS, RD, LD, ACSM-HFS, CES, USAW, CSCS Ohhh the many benefits of exercise.  Many people eagerly head to the gym to look better naked by losing fat and gaining muscle but did you know that there are exercises … Read more

This entry posted in Articles & Newsletters
Justin pull drills

Slow is Smooth, Smooth is Fast! Part 2 – Drills to Master the Pull

By Justin Thacker MS, RD, LD, ACSM-HFS, CES, USAW, CSCS Last time we discussed why you should not initially think of the lifts as a grip it and rip it approach (see article here). Now, what can we do to … Read more

This entry posted in Articles & Newsletters, Uncategorized
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Olympic Lifting Problems & Fixes: Slow is Smooth, Smooth is Fast!

“Hurry up and wait!” “Speed up!” “Slow down!” “Pull faster, finish!” “Smooth pull, be patient!”   “Say what coach? You ok? Exclaims the confused lifter. As if learning the Olympic lifts were not already complicated enough, now you have to … Read more

This entry posted in Articles & Newsletters, STL Personal Training
Belly Laugh

Nutritional Compliance, HAHAHA! But, Seriously Folks…

Justin Thacker MS, RD, LD, ACSM-HFS, CES, USAW, CSCS Ahhhhh, nutritional compliance…perhaps two words that couldn’t be more ironic when paired together. I work with so many smart folks that typically understand what it means to eat healthy. More times … Read more

This entry posted in Articles & Newsletters, Recipes & Nutrition, Weight loss
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How long will this take? A high five to the face.

“The Pain of change is never as difficult as the pain of not changing.”-Some very smart author who’s name I can’t remember or find on google, probably because I messed up their quote.  However, I think I caught the essence … Read more

This entry posted in Articles & Newsletters, Sticky, STL Personal Training, Weight loss
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Protected: The Lab Gym’s Heavy Metal Crossfit: Tuesday 7/22/14

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This entry posted in Heavy Metal Crossfit Workouts
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The Lab Gym’s EXTREME BOOTCAMP – Tuesday- Chest, Back, Hams, Etc- 7/22/14

The Lab Gym’s EXTREME BOOTCAMP – Tuesday- Chest, Back, Hams, Etc- 7/22/14 Warm up: Bootcamp JTLC Circuit 1: *try to match or beat last week’s numbers A1) Deadlift: 5 sets of 10 reps (first 2 sets are warm-ups). A2) Bench … Read more

This entry posted in Bootcamp Workouts
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Team LAB-7/21/14-Monday

Team LAB-7/21/14-Monday *Note: if you are planning to compete in The Lab Open let me know.  Also, if you plan to ‘peak’ hit a big total’ or simply plan to train through… Level 1: Wave 1/4, Week 1/3 (match or … Read more

This entry posted in Team LAB Workouts
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Team LAB-7/22/14-Tuesday

Team LAB-7/22/14-Tuesday *Note: if you are planning to compete in The Lab Open let me know.  Also, if you plan to ‘peak’ hit a big total’ or simply plan to train through Level 1: Wave 1/4, Week 1/3  in this … Read more

This entry posted in Team LAB Workouts
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The Lab Gym’s EXTREME BOOTCAMP-7/21/14-Monday Homework

The Lab Gym’s EXTREME BOOTCAMP-7/21/14-Monday Homework Warm up: Bootcamp JTLC Grand and back (1/2 mile) Part 1: 10 rounds: Max effort jump rope (DU>SU) for 30 seconds.  Rest 30 seconds.   Part 2: Sprint 30 sec Walk 60 sec x8-15+ … Read more

This entry posted in Bootcamp Workouts
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The Lab Gym’s EXTREME BOOTCAMP-7/19/14-Saturday

The Lab Gym’s EXTREME BOOTCAMP-7/19/14-Saturday A)    Warm up: Bootcamp JTLC Barbell warm up: RDL, Press, Squat x5 of each x 3 rounds non-stop Snatch Position stretches:                                                   i.      Round 1 (pvc): snatch grip squatting quad stretch, overhead lockout, overhead squat-x10 … Read more

This entry posted in Bootcamp Workouts
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Protected: The Lab Gym’s Heavy Metal Crossfit: Monday 7/21/14

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This entry posted in Heavy Metal Crossfit Workouts
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Team LAB 7/19/14-Saturday

Team LAB 7/19/14-Saturday Level 1: Wave 4/4, Week 3/3 (match or beat last week/past numbers) Note: See alternative plans below A) Snatch-cluster set series (cluster set: respective reps at respective rests = 1 set): ~80% x5 singles, one rep every … Read more

This entry posted in Team LAB Workouts
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Protected: The Lab Gym’s Heavy Metal Crossfit: Friday 7/18/14

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This entry posted in Heavy Metal Crossfit Workouts

BWFS: Match it or beat it!

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