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.

AIN'T NO REST FOR THE WICKED (but they should) - Coach Sean T

Today is probably the hardest part of working out for me, RESTING! Sounds crazy to some, but totally relatable to most I'm sure. In the past, I've hated rest. It would feel like I'm wasting time, losing ground, and doing myself a disservice. I dealt with that same fear today when I decided to let myself rest.

That was because of my old-mindset. A LACK mindset. That's the mindset that says, "If I don't hold up these walls, the house will cave in!" What message is that sending out? That you, your body, your LIFE is a shoddy-house made of sticks that Eeyore wouldn't even want to live in?! FUCK THAT!

Your house is a fortress. A citadel atop a mountain that will be around for the rest of time! Cultivated by the years of labor that you have put into it. THAT'S the message you want to send out. "But Coach SeanT! I'm just starting out! I can't afford/don't deserve rest! I need to keep going so I have something to show!" Wrong. Same LACK-mindset.

Don't build a house with arms tired from toil because you're too scared to rest. The work will be out of desperation and the result will be low-quality.

Rest isn't a vacation from the work. It's PART of the work.

Take time to recover and gain energy so that when you pick up those tools, you can build a house fit for a God!! Cast away the fears that your hurting yourself. Set the intention for your day of rest to ACCELERATE your progress. Realize that what you're doing is manifesting power so that when you get back to work, you tear through it like a beast out of hell!! I'm so pumped for tomorrow's workout I can feel it in my GUTS! 

It's all in the mindset. As are all things.

Remember, it takes Goku like three episodes to build up a spirit bomb. And he killed Buu with that shit.
(Some DBZhumor for those that know.)

So rest hard and THEN get after it….tomorrow.

REMEMBER RECESS?

Think back to your grade-school years. Do you remember the pure joy that came over you when you realized that recess was about to happen? You could be having the worst math class of your life and it would all be whisked away by 30mins of running around outside. It was magical.

Feeling the sun on your skin. Feeling the wind blow by as you ran from other kids trying to tag you. Feeling your heart beat and lungs sting as you played soccer with your friends. Man! Looking back, there was nothing better.

Do you remember the feeling of having to line back up to go back inside? Ugh. Terrible. Almost physically painful. I never wanted to step back inside to sit under the florescent lighting, but it was inevitable and necessary. But, the beauty of it all was that you could now address the next part of your day with a renewed energy and focus.

Adults and grade-schoolers are not all that different - some are more similar than others. We are all animals that require movement to remain vital. Stop moving and you start dying. That may seem extreme, but it is that simple.

Wingo living her best life while on her recess.

So I urge you (now an adult) to find your daily recess. Go for a walk. Join a cycling studio. Do yoga in a park. Take lunch and go to your martial arts class. Join a badass gym and move heavy things in useful ways. Whatever.

Find and take your recesses daily and notice the positive changes that are sure to follow.

ONE TO RULE THEM ALL

If you saw our last post, you know that we are going through a phase with the keg. We love this tool and we are trying to spread the word so that y’all can realize it’s value as well.

Look, if you didn’t see the last one, let me just catch you up. Kegs are awesome! They are cheap, weights are easy to adjust if you only have one, they are nearly indestructible, extremely versatile, great alternatives to atlas stones or strongman logs, and have a massive ROI.

One of the movements that can be done with a keg is called the Viper Press. We love this movement at TCS because it accomplishes several very valuable things in a short amount of time:

• It provides a stepping stone for how to deadlift properly.

• We can use this movement a a substitute for the strongman log, which tends to be more challenging for beginners.

• It teaches speed and power generation via the hips without having to discuss triple extension - it just happens.

• It is a full-body movement, but specifically builds the posterior chain and develops a lot of upper/mid back strength.

• It’s fun and easy to learn, allowing us as coaches to get people movin’n’groovin’ sooner!

In the video below, Coach Sean will walk you through the Viper Press while some handsome devil demos impeccable form. ; ) If after watching it, you still have technique questions, or you just need some help implementing this movement in your routine, please reach out to us! We would love to help you out.

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WHY COMPLICATE THINGS?

This is a pretty UNremarkable picture. However, the fact that it is unremarkable is what makes it so special. Let me try to explain.

What do you see here? You see two stones; one on the floor and one elevated by a stack of bumpers. I took this picture to illustrate some important concepts for coaches to keep in mind. But theses concept can have strong results in day-to-day life as well.

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1. A group functions better when everyone feels like they are doing it together and they are a part of something bigger.

2. Making modifications doesn’t need to be overly complicated. In fact, the least amount of change possible while keeping the movement safe and pain-free is key.

3. People dealing with injuries or tweaks are already bummed out. Don’t take away the shit they really enjoy if you can help it. Find simple ways to keep it in the rotation while avoiding any further aggravation of the issue.

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A tweaked hamstring meant that pulling from the floor was not feeling great. Elevating the stone to a point of no discomfort did the trick. Athlete was able to do stones (which he loves) with the rest of the crew and left feeling better than when he came in. WIN!!!!

EXTENSION CORDS & LIFE LESSONS

To get this started, I’m going to tell you a story. It’s not an exciting story. But I think that if you stick with me, you’ll find some value at the end. Hopefully.

The other day I was blowing out the gym with my trusty electric leaf blower. I finished the job, dropped the doors down and began to wind up the 50’ extension cord like I always do. Normally, as I come closer to the end that is still plugged in to the wall socket, I gently yank on the cord, popping the male end loose from the wall socket and finish the wind job. This time, however, I had a “daymare”, as Jen and I call them. I imagined myself doing what I normally do, but this time - in my daymare - the cord detaches from the male end which remains stuck in the socket. This may not sound terrible, but it would ultimately result in a stupid amount of little “fix-it” projects that would add needless shit to an already busy week.

I know, this is a lame ass story, but stay with me.

Look, every once in a while, in an effort to do something faster or more efficiently, we do things that backfire and actually create a lot more work for us in the long run. Sometimes, however, if we’re lucky AND paying attention, our intuition tells us that this may not be a great idea. The daymare scenario from above was my intuition kicking in and telling me that yanking on the cord to pop it loose was going to screw me over eventually.

Hearing this intuitive plea is one thing.
Actually listening and applying a change of course is another.

I now walk all the way to the outlet, grip the end of the cord and pull the cord loose from the wall, ensuring that the cord itself stays intact and prevents me from having to do silly repairs to something that could’ve been easily avoided in the first place.

See! That story was lame as hell, but we got to the nugget! I hope you can see that there is tremendous crossover to pretty much every aspect of your life. I challenge you to analyze one thing you purposely do in an effort to save time or complete a task faster. Does it really add up to efficiency? Or, does it set you up for some sort of backfire scenario that creates needless stress in the long run?

We often take the path of instant gratification, faster is better, more is better. But, what are we setting ourselves up for in the big picture when we live each moment in this mindset? I don’t have answers. I’m just asking the question.

NEW ADDITIONS

We’re always working to make TCS the very best place to train. A big part of that is the energy of the space. You may not know what it is when you first walk in to TCS, but I suspect that what you’re picking up on is a strong vibe of people that know how to work hard AND have fun. I also suspect that you dig it.

Look, I know these little lightbulbs don’t help you lift more weight, build more muscle or improve your work capacity. However, these do play a small role in the bigger picture - and all those little things matter. Why? Because these small touches show your community that you really do give a shit about the experience they have, and that is everything.

MOVEMENT IS MOTIVATION

We all lose our motivation from time to time. To deny that means you are lying to yourself. We lose motivation for any number of reasons, including loss of interest, stagnation, injury, life stressors, poor lifestyle habits, the absence of achievable goals, etc.

Acknowledging the fact that your motivation is lacking is important. In order to find your groove again, first you need to get honest with yourself about what’s holding you back. What are your hurdles? What are the benefits you are withholding from yourself by stopping at the excuses?

For myself, I know for sure that if I didn’t workout on a regular basis that I would be a grumpy sack of shit 100 percent of the time and make everyone around me miserable. I would also be upset with myself for not taking the necessary steps to take care of my mental and physical well-being and my lack of follow-through would then compound on my already irritable self. There I’d go, down a negative spiral impacting other important areas of my life.

Now, I don’t know about you, but that possible outcome is enough to at least get me in my truck to start driving to the gym. And, as many of you can probably attest, getting your physical body to the physical gym is often a major obstacle.

I had this exact discussion with one of our members the other day. I told her that if she can just get here (TCS), it all gets better. She agreed.

If you are still stuck behind a wavering motivation, another valuable tool you could implement is a “pros & cons” list. Simply list all the positive things about a specific decision, as well as the negative. Most likely, your “pros” list will overflow with the many benefits that stem from working out. Your “cons” side of “I just don’t want to” won’t work, my friend.

Look, if you can find  a compelling reason (by being real with yourself) to get your ass in the driver’s seat of your car and drive to the gym, 80 percent of the work is done! Listen to some kickass music on the way and try to enjoy the commute. The next step is simply to walk onto the black mats. From there, gyms like TCS take the wheel and tell you what to do next. If you notice that you’re still in a shit mood, GET MOVING!

I don’t care what you do. Just start moving. Don’t waste time filling up your water bottle or doing some super complicated band stretches - JUST MOVE!

Why is this so important? With movement comes motivation.

Think about it. When you leave the gym, are you in a better state of mind than when you came in? I can almost guarantee that you said yes.

When you  start to work your body you increase blood flow, heart rate and respiratory rate. Your body releases endorphins and produces more dopamine and serotonin, which are some pretty potent hormones that stimulate positive actions and states in the body.

There is a lot of science behind this, but the science doesn’t really matter in this case. Results matter.

So when I say movement is motivation, you can see that by simply moving as soon as you step foot in the gym, you start a chain reaction of positivity that will ultimately result in a great workout.

Get moving.

WARM-UPS SUCK, SO DON’T DO THEM

I will be the first one to tell you that warming up is for the birds. Ask anyone that goes to the gym on a regular basis if they take warming up seriously, and I guarantee that 99/100 will say that they don’t. In fact, I can probably describe the typical “warm-up” to you right now with surprising accuracy:

1. Walk in

2. Set your shit down

3. Scan the gym for who’s where and what’s open

4. Swing your arms in a “wannabe-Michael-Phelps” manner

5. Pull a foot back to your butt and hold for a fast 3 count, then perform the same movement on the opposite side

6. Swing your arms again, but this time in circles

7. Walk to the nearest squat rack or bench and GET TO WORK!

How close was I? Hahaha. That’s what I thought. Some of you are probably reading this and saying, “but I foam roll, too.” Great. Is it a conscious effort to prep your muscles for the work ahead? Or are you using that roller as a back support while you check the Insta for any new likes?

Look, I get it. I don’t like warming up either, but it’s a necessary component to a successful workout and  to staying healthy over time. I know we all know this deep down, but it’s one thing to know something, and another to put it into practice.

So here’s what I’ve found to be helpful when I want to just jump straight into a workout and skip the warm-up.  First, I write up a light workout. The key word there is workout. This is really a trick I play on myself. I still include some of the things that I would do to warm-up along with several movements and exercises that I enjoy. In other words, I build my warm-up into my workout.

For example:
Set the clock for 6-10 minutes. In that time, simply move consistently from task to task without taking a break.

• 20 High Knees

• 20 Butt Kicks

• 10 Air Squats

• 5 Push-ups

• 10 Ring Rows

• 20 Jumping Jacks

• 20 (sec) Elbow Plank

You see, these are all straightforward movements that will do an excellent job warming up your body’s muscle tissue, joints and gradually ramping up the Central Nervous System (CNS) in preparation for something harder. Not to mention the fact that, if you frame it as a workout in your mind, you are much more likely to actually do it and get the ball rolling for a better workout.

Obviously, the exercises, rep scheme, and duration are all variables that you can play with. In fact, sometimes I just push/pull a sled for 5 minutes straight. Doesn’t get more basic than that.

The point is that it doesn’t really matter what you do as long as you do something that accomplishes 3 things:

1. Your joints, and body as a whole, should move and feel more primed for movement than when you started.

2. You should have a light sweat going with an elevated heart/breathing rate.

3. Your lack of motivation to be at the gym should reduce after a decent warmup. With movement often comes motivation. If you’re dragging ass, the best thing you can do is start the clock and just move. By the end, you’ll be glad you did and you’ll have new energy to tackle the rest of your session.  

After you clear the first warm-up hurdle, you can get more specific with the direction of your workout. You can prep for specific movements and gradually load your body so that everything is primed for the real, sexy work. But, as you now know, your workout starts with the warm-up.

NEW YEAR STARTS A NEW LIFT LIFESTYLE

by Jen Shaw

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.

LOG CLEAN MECHANICS: TO HINGE OR SQUAT?

The Strongman Log seems to be one of the most underutilized pieces of SM equipment out there. I think that there are several reasons for this but mainly, it's un-weildly and intimidating to those that are uninitiated. Often, the athlete that is using the log for the first time will associate it to the barbell or even the KB Swing and end up frustrated when, time after time, the athlete misses reps. The truth is, the log is much more similar to the stone than the bar and should be approached in the same manner.

For those that don't really have much experience with either, let's break it down to some of the fundamental components: the hip hinge and the squat. 

In the video below, you'll learn (and see) the difference between what a log clean looks like when performed with a hip hinge and when it's performed with more of a squat-like action. You'll also hear some other basic cues along the way that will definitely make the learning process much more successful and fun - so pay attention to the details in the set up and demos.   

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GOT BIG STONES? HERE'S HOW TO MOVE'M

I think it's fair to say that Strongman is becoming more and more popular thanks to increased exposure at events like The Arnold Classic, The CrossFit Games and hell, even NetFlix docs and TV commercials!

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But like with most things that gain popularity in a relatively short period of time, there will be those out there that jump on the bandwagon because some IG influencer picked up an atlas stone and made it look cool. This is fine and all, and we do want the strongman movement to grow and flourish, but it's important to note that Strongman has literally been around since the dawn of time.

IT IS THE WAY WE ARE PROGRAMMED TO MOVE AND INTERACT WITH OUR ENVIRONMENT.

If something heavy was in our way, we moved it the best possible way we could while limiting the possibility of injury. This is called self-preservation, BTW, and it's one of the many beautiful inherent characteristics of strongman movements. But I digress.

Look, the point is that just because it's becoming cool to do strongman doesn't mean that you should simply jump right in to it. It's true, learning this stuff, or rather, remembering it doesn't take much time at all. Becoming competent at properly loading an atlas stone is literally a matter of seconds. But, as is the case with all things - there is a right way and a wrong way to do it. And in the case of strongman, it really boils down to "right" being efficient and safe, and "wrong" being inefficient and high-risk.

At TCS we do implement strongman....A LOT! It's kind of our bread and butter and what sets us apart from the vast majority of gyms. And in our time utilizing strongman movements we've seen millions of reps performed and know what the most common faults are in each movement. In the video I have posted below, I'll share a couple common mistakes that you'll probably make or see someone make and how to easily address and correct those faults. Check it out. I hope it helps y'all move those big stones!  

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POSITIONING FOR MORE POWER IN YOUR BENCH PRESS/PUSHUPS

I think we can all agree that the push-up and bench press are both some of the most commonly performed movements in the gym. And, if we're being honest, most people need to spend more time working on their "pushups" and less time worrying about how many plates they load on the bar - but maybe that's just me.

In either case, we all know (at a fundamental level) that you need to be able to properly position your body and activate the appropriate muscle groups to get the most our of each rep. Unfortunately, many people go into auto-pilot and do the same ole' shitty movement for every rep only ingraining poor patterns. Being conscious while performing seemingly simple movements is incredibly important and often neglected.

In an effort to assist y'all in your quest for better movement and bigger numbers, I spent a little bit of time in front of the camera explaining a very simple concept that I think will really help y'all out when performing any type of horizontal press. Check it out below and let me know if you find it valuable. 

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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!

STRONGMAN = REAL LIFE

There's no disputing the fact that here at TCS, we fucking love strongman! I'm sure that is abundantly clear at this point, right? 

I've previously written about all the reasons we love this training method, but let's just cover all the bases by restating that strongman provides a massive ROI and is an absolute blast! So if we have this training style that's extremely effective and delivers big on the fun factor, why don't people jump all over it?

Intimidation. 

Strongman gets a bad rap as being "extreme" or "unsafe" because until recently, the only exposure the sport/training method got was from the TV show, World's Strongest Man. And, of course, if someone is sitting on their couch watching a 400lb man pull a fucking jet, they automatically discount it as "not for me". 

Nothing could be further from the truth. The real truth is that Strongman can be for everyone.

What you see on WSM is the very pinnacle of the sport and does not accurately represent what Strongman is on a basic level. Strongman, simply, is movement. Push, pull, drag, squat, carry, throw, etc. It's really that simple. And because Strongman is movement, it then places itself squarely on top of the list of "functional training methods".

Strongman is the shit that you do and encounter in your daily life. 

A sack of groceries in each hand is a farmers carry. Picking up a box of old books is nearly identical to picking up an atlas stone and moving it from A to B. Pushing your lawn mower up the steep hill in your back yard might as well be a heavy sled push.

Get it? You already do Strongman, you just didn't know it. 

Here at TCS, our contention is that if your life is going to demand these things from you, why not get really good at this stuff and have some fun along the way? You'll be amazed at the correlations you'll draw between the lifts and tasks programmed for you in class and the shit real life throws at you. To say that you'll become a more effective and efficient human being is an understatement. 

So, besides being informative(I hope), I guess this is all just a big long invitation for you to come experience Strongman at Travis County Strength. We have a passion for this stuff and love sharing it with people. Your next opportunity to join our Strongman Saturday is 3/25/2017 at 10am. You can reserve your spot today on the Class Calendar.

And, if not, I at least hope that you'll see those correlations we spoke of earlier. 

Hope to see you there!

3 COMMON FAULTS TO AVOID WHEN DOING RDLs

The Romanian Deadlift, commonly known as the RDL, is one exercise you definitely need to incorporate into your training if you're looking to increase posterior chain strength. But like all movements, doing it properly will provide the most bang for your buck and keep you healthy for the long-game.

The  most common faults that occur while performing RDLs are:

1. Rounding the low back
   This usually occurs because the athlete does not have control of their mid-line position or the athlete is attempting to go lower than there hamstring mobility will allow.
2. Bar drifts away from body
   This fault can be seen when the athlete is not properly engaging their lats to pull the bar back against the legs in an active position.
3. Too much knee flexion
   Again, this often occurs when the athlete attempts to go further than their mobility allows. But it can also be related to a poor understanding of pushing the hips back to stretch the hamstrings. 

An overarching concept that you'll find to be helpful is to only go as far down as your body will allow while maintaining proper positioning and activity. Everyone's range of motion and body mechanics are different, so don't get caught up forcing ranges of motion that aren't there yet. This will only lead to injury. Give it time and some solid effort to move as perfectly as possible and the benefits will soon follow.  not there to keep from possible injury.

Be sure to check out the video below. Joey Chapa, TCS's newest intern, breaks down the RDL and the concepts we've talked about above with some of the very best demonstrations ever performed by some dude with a great beard. HA!
 

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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.

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WOMEN'S WEIGHTLIFTING CREW

Starting in February (2/3/17) TCS will host the Women's Weightlifting Crew on the first Friday of every month. This is open to any female in the area who loves to pick shit up and put it down. Strongman, powerlifting, olympic lifting, "gymnastical" shit....everything is up for discussion. Myself and Coach Mary D from the Strictly Strength side of the gym will be leading these workouts. 

If you are familiar with TCS, Travis hosts "Lumberjacked" for the dudes once a month. This is the same - but better for obvious reasons.

WWC is open to any fitness level. You could be starting out day 1 - or be competing in the Olympics. We don't care, and neither should you. This is about getting together with other strong women and doing what we love: Lifting heavy shit in any way possible. 

Sign ups are HERE. Look on the class calendar each month for the announced Friday night for the WWC. 

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! 

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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!