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April 27, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there!

Warm Up:
:20 HS Hold – 4 :05 hold w/ :03 eccentric
PA Clean Warmup (Build)
20 Double Unders / Practice
3-position squat clean (Build) x 3

Strength: Clean
Level 1: Technique
Level 2: Heavy 3

12min AMRAP
6 Strict HSPU
9 Deadlift (225/155)
30 Double Unders (3:1)

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April 25, 2018

Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am.  Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals.  Still room to join us and the more the merrier.  See myself or April with any questions or interest in participating.

Warm Up:
10 Kips/Kipping Practice
3 x 3 position Snatch (Build)
5 Box Jumps (Build)
Overhead / Wrist Mobility

Strength: Push Jerk
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

“Nate Dogg”
5 T&G Snatch (95/65)
10 T2B
5 Box Jump (30/24)
Rest :60

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April 24, 2018


Warm Up:
Ankle Circuit
Double Under Practice – 4min
:15 Table Top Stretch
10 Knee Hug Walking Lunge
7 Strict No Jump Burpees

Strength: All Levels – 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg DB RDL

“Double Time”
10min AMRAP
5/5 KB Lunges
10 Burpees
20 Double Unders (3:1)

BodyFit: 215

Warm Up:
Ankle Circuit
10/10 Getup Situp
10 Straight Leg Lift
20 Double Unders

30min AMRAP
500m Row
75 Double Unders (3:1)
*Compare to 10.27.16 – BF 051*

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Do You Love Your Family?

So this past Monday was my yearly physical – you know the time of year where you report to the doctor’s office for small talk, go through the standard battery of tests to make sure you’re “healthy” and then part ways with the wholly unoriginal “See you next year!”  I continue to follow this routine although I’m more than confident that there is nothing wrong with me.  I exercise more than the average person (I better I own a gym), I eat relatively well, I get the most sleep a father of 2 young children can expect to get; overall I’m healthy.  But, everybody has heard the story of the guy who goes in for a routine physical and finds out he has a deadly disease and nobody saw it coming because “he was healthy”.  Now this piece is not about the measures of health we use, the validity of tests we deem worthy of determining health, or faults of our medical system, this is a piece about understanding why your health is important.

As I stated I have two little boys; two awesome, handsome, hilarious little boys.  I also have a wife; an energetic, strong, loving mother and wife.  The health I’m checking on each year is about them, not me.  So when my doctor asked why I was there I told him “for my family”.  As I drove home I took the visit into my thoughts and realized that was exactly why I was there – to make sure I’m doing everything I can to ensure I’m ready and capable for my family.  It was a profound feeling and one that you only understand once you have people you love that depend on you.  It provided a moment of clarity that I hope more people can find.

I know, I know I’m not the first person to write about how maintaining a healthy body is the most unselfish thing one can do for their loved ones but I’m OK with that because it clearly hasn’t sunk in with the majority of people.  Maybe it’s a Pittsburgh thing, or an east coast thing or an American thing but somewhere along the line we all lost focus on the fact that not only will your poor health affect you but also the lives of your loved ones.  That could be anything from managing diabetes, to deteriorating to a point that you need to be cared for another person, most likely a family member OR even worse, dying prematurely.  Nobody wants that but there are a lot of people that are living in a way that is not reflective of that desire.  Well guys and gals it’s time to stop talking and start doing.

“What you do speaks so loudly that I cannot hear what you say” – Ralph Waldo Emerson

It’s time to stop telling yourself that you don’t have the time or that it is selfish of you to go to the gym because you should be with your family or that it doesn’t fit my schedule or insert another excuse here.  It’s time to understand that we’re all busy; we all have families and jobs and responsibilities and social lives.  It’s time to recognize that the most unselfish thing you can do is maintain a level of health that provides you freedom and independence well into your golden years so you don’t burden your family and friends with taking care of you when you’re no longer able.  It’s time to make it fit in your schedule, it’s that important.

So please spare me the excuses of why you can’t work on your health and fitness and show how much you love your family by taking care of yourself.  Show that you care about yourself enough so that physical limitations don’t exist and you are free to do whatever you’d like, whenever you’d like.  This is the stuff that inspires people, myself included, and plants the seed for others that THEY CAN to do it too.  Be the change and show your loved ones how much care, it’s that important.

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April 23, 2018

Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday.  We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see them.

This coming Saturday is the kickoff to the Alpha Spring Cleaning Nutritional Challenge.  There is still room to join us and kickstart your summer bod with a new foundation of healthy habits.  See myself or April with any questions.

Warm Up:
Squat Prep
Childs Pose Progression
:10 Superfriend + 4 FS
100m Jog
Rack Mobility

Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)
*Weight from 4.2.18*

Every 3min
200m Run
Max Rep OHS (95/65)

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April 20, 2018

Happy Hour Hitchhiker Brewing in Sharpsburg.  Come and hang out with your fellow Alphaholics and get to know each other outside of the gym.  Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself!

Deadbugs 1:00 / 1:00 x 3
8 BB Good Mornings (Build)
8 Australian Chin Ups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
*2/21/28 or Heavier 04/11/18

Choose Your Own Adventure
A) “Oddly Timed”
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)
100 m Odd Object Carry
20 Pullups
20 KBS (Amer)
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)

B) Flex Sesh 04/20
4 Rounds (For Completion)
8 Double Bent Over Row
10 Plate Raise
12 Strict Knee /Leg Raise

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April 19, 2018


10 Scap Depressions – Depression w/ pull – Pullups
2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext
4 Broad Jumps

Strength: Alternating EMOM
Split Squat – 4/4
Strict Pullup – 5

“Curse like a Sailor”
200m Run/Row
Box Jumps
*Workout end with run/row*

BodyFit 214

Warm Up:
25 Double Unders / Practice
5/5 ML Press
5 Burpee Walkups
10 Air Squats
100m Jog

7 min AMRAP
100m Sprint
10 Squats
5 Burpees
*Rest 5 Minutes
7 min AMRAP
5 Unbroken KBS AHAP(Amer)
25 Double Unders (3:1)
5 Burpee Box Over
*Rest 5 Minutes
7 min AMRAP
250 m Row
5/5 DB Snatch (50/35)

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April 18, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April!

Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there!

Shoulder DROM
6/6 Bottoms Up KB Press
10 Pillar to Plank Press
10 KBS – American
5 Push Jerk (Build)
*Move your feet!*

Strength: Push Jerk
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

“Tom and Jerry”
Partner :90s on :90s off
15/10 Cal AB
10 KBS (Russian)
Max Rep Burpee
*Work Complete at 80 Burpees or 10 Rds

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April 17, 2018


PVC Positions
PA Snatch Warmup ( 3-4-5)
10/10 Partner Russian Twists
10/10 Lat. Over and Back

Strength: Snatch
Level 1: Technique
Level 2: Heavy 3

“Voters Rights”
15 min AMRAP
15 G2OH
15 Rotational Ball Slams
15/15 Lateral Hops

BodyFit 213

Warm Up:
250m Row
10 Scap Depressions – Kips – Pullups
10 Plate Touches (Build)
5/5 Knee Hug Walking Lunge

Tabata x 8
Walking Lunges
Meter Row