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kyle

Lab Gym Fall Open 2014: October 11th (entry form here!)

The Lab Gym Fall Open Olympic Weightlifting Competition Fierce Competitors young and old vie for The Lab Gym’s top honors within their respective weight classes and divisions. Description: The 2014 LAB GYM FALL OPEN is a sanctioned USA Weightlifting event including both … Read more

This entry posted in Articles & Newsletters, Events & Competitions, Heavy Metal Crossfit, Team LAB
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
apti-175_lg

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
squat

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 Level 3

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 Level 3 Level 3: (match or beat last week/past numbers) A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min) B) C&J x1&1,then 1&1×3 … Read more

This entry posted in Team LAB: Level 3 (workouts)
squat

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 Level 2

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 Level 2 Level 2: (match or beat last week/past numbers) A) Snatch x1 (may ramp up w/321), then wave 2 after C&J (~30 min) B) C&J x1&1,then 1&1×3 … Read more

This entry posted in Team LAB: Level 2 (workouts)
squat

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 Level 1

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 Level 1 Level 1: (match or beat last week/past numbers) A) C&J x1&1,then 1&1×7-10 @~85-90%of top 1&1 (w/~90s rests) B) C&J wave 2: 1s x7-10  (~90s rests & … Read more

This entry posted in Team LAB: Level 1 (workouts)
squat

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3

Team LAB 9/17/14 Wednesday, Wave 3a of 4a, Week 3 of 3 (Note: Lift % based on top classical lifts.  Work sets listed only) Level 1: (match or beat last week/past numbers)   A) C&J x1&1,then 1&1×7-10 @~85-90%of top 1&1 … Read more

This entry posted in Team LAB Workouts
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The Lab Gym’s EXTREME BOOTCAMP-9/17/14-Wednesday Homework

The Lab Gym’s EXTREME BOOTCAMP-9/17/14-Wednesday Homework JTLC Grand: 1/2 Mile (run) Long Tabata: Each minute, 2 rounds of: 30s (20 on, 10 off) Min 1:   Sprint in place, BW Squats Min 2:   Sprint in place, BW Squats Min 3:   Sprint … Read more

This entry posted in Bootcamp Workouts
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Protected: Heavy Metal CrossFit Competitor’s Blog: Wednesday-9/17/14

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This entry posted in Heavy Metal Crossfit Competitors Workouts
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Protected: The Lab Gym’s Heavy Metal Crossfit: Wednesday 9/17/14

There is no excerpt because this is a protected post.

This entry posted in Heavy Metal Crossfit Workouts
squat study_williams

Team LAB 9/16/14 Tuesday, Wave 3a of 4a, Week 3 of 3 Level 3

Team LAB 9/16/14 Tuesday, Wave 3a of 4a, Week 3 of 3 Level 3 Level 3: (match or beat last week/past numbers) A) P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, … Read more

This entry posted in Team LAB: Level 3 (workouts)
squat study_williams

Team LAB 9/16/14 Tuesday, Wave 3a of 4a, Week 3 of 3 Level 2

Team LAB 9/16/14 Tuesday, Wave 3a of 4a, Week 3 of 3 Level 2 Level 2: (match or beat last week/past numbers) A) P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, … Read more

This entry posted in Team LAB: Level 2 (workouts)
squat study_williams

Team LAB 9/16/14 Tuesday, Wave 3a of 4a, Week 3 of 3 Level 1

Team LAB 9/16/14 Tuesday, Wave 3a of 4a, Week 3 of 3 Level 1 Level 1: (match or beat last week/past numbers) A) P@K Sn TO H @ Kn Sn: 2&2 x5 sets @70-80% w/90s rest or to top 2&2, … Read more

This entry posted in Team LAB: Level 1 (workouts)
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