1 Rep Max Testing Saturday 9/24

1-RM-Testing-Sept-24,-2016.jpg

1 Rep Max Day is Saturday, September 24th, beginning at 1 pm. Here's how it will work:

  • We will spend approximately 30 mins on each lift.
  • You can choose to test your 1 Rep Max for any or all five lifts.  
  • All other equipment, save that being used for mobility or for 1 Rep Max work, will be off limits.

PREPARING FOR THE DAY

Food

We recommend eating complex carbohydrates such as oatmeal or sweet potatoes one to two hours prior to lifting. Adding protein at that time may also be beneficial.  Testing all five lifts takes approximately three hours and a massive amount of energy.  We also recommend you bring snacks such as fruit, protein bars, protein shakes, or nuts.  

Rest

You should have at least one solid rest day between your regular workouts and 1RM Day. You absolutely should not work out the morning of 1RM Day. Get plenty of sleep the night before. Your body should be in its most rested state to complete this grueling task. 

TESTING YOUR 1 REP MAX

Before you arrive on Saturday, please know the following numbers:*

  • Your previous 1RM
  • 30% previous 1RM
  • 50% previous 1RM
  • 80% previous 1RM
  • 90% previous 1RM

*If you do not know your previous 1RM, or have never tested before, work with a coach to find an estimated 1RM. 

When you begin a lift session, you will follow this progression:

5x @ 30% previous 1RM

5x @ 50% previous 1RM

2x @ 80% previous 1RM

1x @ 90% previous 1RM

1 Rep Max Try

Be sure to focus on form at all times - this progression prepares your body for big lifts, and if you prepare with poor form, you will lift with poor form. As you get above 50%, make sure you are giving your body adequate rest between sets - 3 to 5 minutes, as time allows. As you get to the top of your capacity, rest between lifts is critical.

How the 1 Rep May Try works

Once you've completed your preparatory lifts, you're ready to attempt a new 1RM. Choosing your goal lift is a bit of an art, and should be based upon how your body feels and your personal goals.  Lifting so close to your maximum capacity is draining - your body has only 4-6 lifts at this level in it before you run out of juice. If you shoot too low and inch upward, you may run out of energy before reaching your true working max. If you shoot too high and fail too many times, you'll find yourself similarly drained. Be bold, but listen to your body. 

Rules for 1 Rep Max Try (1RMT)

  • When you're ready to attempt a new 1RMT, flag down a coach to let her/him know
  • If you try a lift and fail, you may rest and try 1 more time at that weight (you don’t have to, but you may)
  • If you fail 2 lifts at a given weight, you may reduce weight and try again
  • You may make no more than 6 1RMT attempts - this is for your safety

HAVE FUN, AND GOOD LUCK!

Nerdstrong's 2016 Comic-Con Schedule

//BEGIN TRANSMISSION

Folks -

As always, we’re the only gym we know who’s schedule is affected by big nerd conventions. And, as you all know, the biggest is coming up next week/weekend. Here’s the Nerdstrong Gym schedule during San Diego Comic Con:

WED 7/20 - all classes as normal
THU 7/21 - closed: no classes
FRI 7/22 - closed: no classes
SAT 7/23 - 9AM Boss Monster only; all other classes canceled
SUN 7/24 - 9AM Theme, 10AM Free, 11AM Thor as normal; 8AM Theme is canceled

This schedule is reflected in Zen Planner.

Also, if you’re down at SDCC, check out Nerdstrong coaches on the following panels:

Becoming Nerdstrong -Thursday 10:00a.m.
Pacific 24, North Tower, Marriott Marquis San Diego Marina
— This is the big NSG panel - we’ll be talking about the gym, what’s coming for us, and how people can follow the lead our community is giving.

I'm in the Nerd Business - Saturday 5:00p.m. - 6:00p.m.
Pacific 24, North Tower, Marriott Marquis San Diego Marina
— Coach David is representing NSG on this panel, alongside folks from Loot Crate, Badali Jewelry, and Shout! Factory.

That’s all. As you were.

//END OF LINE

Getting Through the Dungeon

Getting Through the Dungeon

We started a gym to focus less on achieving a single number and more about the journey, the process. It started on the idea of traveling through a dark dungeon, making choices and being a part of a team so, through collective effort, we would appear on the other side, into the light, with the dungeon behind and our packs full of loot. 

June 4 2016 - 1 Rep Max Day

1 Rep Max Day is Saturday, June 4th, beginning at 3 pm. Here's how it will work:

  • We will spend 30 mins on each lift.
  • You can choose to test your 1 Rep Max for any or all five lifts.  
  • We will all complete one lift before moving as a group to the next.
  • If you choose not to test for one or more lifts, you will still need to wait for the group to complete that lift before moving on. 
  • While waiting, you are welcome to work on mobility (and make use of mobility implements), or simply rest for your next lift. 
  • All other equipment, save that being used for mobility or for 1 Rep Max work, will be off limits.

Preparing for the day

Food

We recommend eating complex carbohydrates such as oatmeal or sweet potatoes one to two hours prior to lifting. Adding protein at that time may also be beneficial.  Testing all five lifts takes approximately three hours and a massive amount of energy.  We also recommend you bring snacks such as fruit, protein bars, protein shakes, or nuts.  

Rest

You should have at least one solid rest day between your regular workouts and 1RM Day. You absolutely should not work out the morning of 1RM Day. Get plenty of sleep the night before. Your body should be in its most rested state to complete this grueling task. 

Testing your 1 Rep Max

Before you arrive on Saturday, please know the following numbers:*

  • Your previous 1RM
  • 30% previous 1RM
  • 50% previous 1RM
  • 80% previous 1RM
  • 90% previous 1RM

*If you do not know your previous 1RM, or have never tested before, work with a coach to find an estimated 1RM. 

When you begin a lift session, you will follow this progression:

5x @ 30% previous 1RM

5x @ 50% previous 1RM

2x @ 80% previous 1RM

1x @ 90% previous 1RM

1 Rep Max Try

Be sure to focus on form at all times - this progression prepares your body for big lifts, and if you prepare with poor form, you will lift with poor form. As you get above 50%, make sure you are giving your body adequate rest between sets - 3 to 5 minutes, as time allows. As you get to the top of your capacity, rest between lifts is critical.

How the 1 Rep May Try works

Once you've completed your preparatory lifts, you're ready to attempt a new 1RM. Choosing your goal lift is a bit of an art, and should be based upon how your body feels and your personal goals.  Lifting so close to your maximum capacity is draining - your body has only 4-6 lifts at this level in it before you run out of juice. If you shoot too low and inch upward, you may run out of energy before reaching your true working max. If you shoot too high and fail too many times, you'll find yourself similarly drained. Be bold, but listen to your body. 

Rules for 1 Rep Max Try (1RMT)

  • When you're ready to attempt a new 1RMT, flag down a coach to let her/him know
  • If you try a lift and fail, you may rest and try 1 more time at that weight (you don’t have to, but you may)
  • If you fail 2 lifts at a given weight, you may reduce weight and try again
  • You may make no more than 6 1RMT attempts - this is for your safety

Schedule

3:00 - 3:15pm warm up and coach's introduction

3:15 - 3:45pm deadlift

3:45 - 4:15pm bench press

4:15 - 4:45pm row

4:45 - 5:15pm push press

5:15 - 5:45pm back squat

Have fun, and good luck!

The Wholelife Challenge baseline workout

If you're joining us either online or offline for the Wholelife Challenge, here is your baseline workout!

Find a safe place to run. You will not need any equipment, so this can be done anywhere. :) 

 

In 11 minutes:

Run 3 Laps (approx 700m)

In the time remaining, complete as much of the following list as you can:

30 Air Squats

30 Sit Ups

30 Plank Ups

40 Lunges

40 Bicycles

40 Push Ups

50 Squat Jumps

50 Flutter Kicks

50 Mountain Climbers

100 Burpees

 

Clearly, some of us will not finish everything inside the time limit, but that's not the point. The point is to get as far as YOU can and use that number as your baseline. As you work over the next eight weeks to improve your diet, fitness and lifestyle, hopefully, you will crush your original number when you do the workout again at the end of the Challenge.  

Have fun and let us know how you did in the comments! #teamnerdstrong  

Delicious Paleo Homemade Sriracha

Delicious Paleo Homemade Sriracha

Sriracha, it's the bestest condiment of all.  On eggs, Pho, tacos, as a dipping sauce for chicken tenders, mixed with mayo on burgers or straight out of the jar.  However, the store bought version contains a wide array of ingredients you don't recognize.  This recipe courtesy of Nom Nom Paleo provides a quick and easy way to make a healthy version of your favorite spicy sauce without having to wait 3-5 days to enjoy it.

Introducing 1 Rep Max Days!

Introducing 1 Rep Max Days!

Once a quarter, starting on March 5th, we will be offering a 2 hour class to find your 1 Rep Max on Deadlift, Back Squat, Bench Press, Row, and Push Press. It's an opportunity to see where you are and measure your progress. If you plan on participating in the Thor program, knowing your 1 rep max will give you very accurate starting weights (attending 1 Rep Max Day is not mandatory for Thor).

The class will start with Deadlift and progress to Back Squat, Bench Press, Push Press, and then Row.  We will all complete one lift before moving as a group to the next.

If you choose not to test for one or more lifts, you will still need to wait for the group to complete that lift before moving on. While waiting, you are welcome to work on mobility (and make use of mobility implements), or simply rest for your next lift. All other equipment, save that being used for mobility or for 1 Rep Max work, will be off limits.

We expect this session to last 2 hours, but please keep in mind that it may take longer, depending on class size.  

Amazing Paleo Baked Apples

Amazing Paleo Baked Apples

Eat right, avoid sugar, drink water, exercise, rest, rinse and repeat.  Every now and then you need to treat yo self!  This is a lovely little recipe to give yourself a treat without too much of the guilt.  I got this recipe from our first Paleo cook book "Everyday Paleo" by Sarah Fragoso, but cannot for the life of me find the recipe online.  I pull it out for dinner parties or sometimes just because.  Tastes like apple pie and the holidays and is delicious hot, or cold out of the fridge the next morning.  You can cut it in half and sprinkle with cinnamon, or if you're greedy like me, you'll eat a whole one yourself.