You have an effect on the people in your life whether you like it or not… people watch people. That is how humans learn. We learn by observing, mimicking, and replicating the actions of others (especially when we are young, but even at an older age this is true).  I am not suggesting that you need to be perfect or to watch your back, because someone maybe watching you….  I’m just suggesting that you take notice of where you are in life. It’s beneficial to reflect a little on your actions. It’s good to take notice of the company you keep and to ask yourself:

Are they encouraging me to live well?

And it’s good to look in the mirror and ask the same question. Do you encourage others to live well?

If you ask these questions and both or one of the answers is no, then that is a great place to start. Recognizing that there is a change that needs to take place somewhere is really step one. If you answered no to question number 2, begin to consider where you can start to make changes. You can change your own habits and actions by getting out and doing something. Commit to a program or a person for a month and then reassess your progress. Find something fun that you enjoy, if it is lifting weights find someone to hold you to a program. If it is just being outside with your family, then do just that: go for walks, play soccer, throw the baseball around.

If the people in your life do not encourage you to live well, then find a community that does. There are so many great programs in the BCS area that support healthy lifestyles. We at BlackBox have many programs for men, women, and kids of all areas in life to participate in. BlackBox is different than most places in the fact that you have a coach and a community throughout your journey in fitness. If you have any questions or even concerns with your own journey, email jordan@blackboxstrength.com

Just a few thoughts for today… This month is National Fitness Month, so it’s appropriate to talk about things of health and such

Jackie.

5 Sets (super set the below)

5 Weighted Pull Ups or 2 negatives (10 second holds, one pronated/one supinated grip)

12 One arm Snatches (6/6 each arm)

Rest 2 min

Followed by,

Tabata: Row or Airdyne

Pick your Poison

Back Squat

3-4 x 10 reps

Followed by,

5 Rounds

2 TGU (each side)

10 Box Jumps

Then,

Power Ball

6-8x 15 seconds on ~30 seconds rest

Yummy Sweet Potato Scramble/Hash

Ingredients:

Sweet Potato diced

1/2 Onion diced

Jalapeno diced/de-seeded (you don’t have to put this guy in if you don’t like the spice)

Some good Sausage

Some good fat

eggs (optional)

salt/pepper to taste

Directions:

Saute your sweet potato in some good fat. Danny has covered his to make it cook a little more thoroughly throughout. In a different pot or all together (I’ve seen it done both ways depending on how dirty the dishes are)… Cook your onions, add the jalapeno, and then the sausage. And let it all cook together! We have also scrambled some eggs into the mix or you could fry them and place them on top of the hash. Oh man this was good!

Enjoy!

Group Classes:

Split Jerk

6×2

Followed by,

“Annie”

50-40-30-20-10

Double Unders

Sit Ups

Then,

ROll around and stretch out!

Weightlifting:

Make up for yesterday’s testing or

Clean + 2 Jerks 6×1+2

Snatch Pull 6×2

Then,

1 min Sprint on Airdyne for Cal

1. Eat Well – Based off of the whole 30 challenge.  (1 point/day, for a total of 7/week)

2.  Sleep Well – 10pm -6am, Aim for good sleep, be in bed by 10. If you attend the 6am class you can move that time closer to 9:30 or 9:00pm. (1 point/day, for a total of 7/week)

3. Recover well - These are the same as from the Recovery Challenge. Great examples of recovering are: pvc/foam rolling each muscle group 1 min each, mobility class, yoga class, 10 minutes of active de-stressing (NOT involving electronics or TV), fish/cod oil, epsom salt bath, ice baths, ice compress, hot/cold shower, massage… Other forms are welcome, just talk with your coach first. (1 point/day, for a total 7/week)

4. Exercise – Attend the box and workout! If you are unable to attend you may do an at home workout, this will also count for your point. (only 5 points are available for this section).

Also, we will be recording your test days and will re-test you in a month. You have opportunities to earn points on these days for gains made.

Front Squat Max

Rest ~ 5min

Complete as many reps at 85% of your one rep max from today

Followed by,

“Helen” 

3 Rounds

400m Run

21 KB Swings

12 Pull Ups

In order to register for the Team Challengeclick on the link below, click the EVENTS button, and complete the instructions given! Pretty simple! Have fun today!

Register Here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=10769

Group Classes:

Snatch Heavy one rep (power snatch is fine here too): We will log your weight/times, but we also encourage you to take this opportunity to begin a training log. There are folders and calendars provided for you at the gym or you can use something more fancy like a notebook. Keep it simple, but start logging your information!

Followed by,

75 Burpees for time

Weightlifting:

Snatch Heavy one rep

If you are in the challenge, do the 75 burpees. If not Push Press 3×5.

And Sign up for the TEAM Challenge! 

• AND Sign up for the TEAM CHALLENGE, by emailing  jordan@blackboxstrength.com This will begin on Monday!!! GET EXCITED!

Easy Day for Ali

Back Squat 5×3

Followed by,

50 DU

3 RDS

3 Push Press

6 Front Squat

9 Burpees

50 DU

Then,

3×1:00 min weighted planks

By Jack Gaines

You may have noticed the letters RDL in our current cycle.  It is shortened deadlift following the same bar path as your clean.  It STARTS AT THE TOP of the thigh/hip with your hands in a clean grip position.  Your knees are going to be slightly bent and they will keep the same angle through the entire range of motion.  Your shoulders will be slightly over the bar.  This will be the same position you “jump” from in the clean.  You will begin lowering the bar down your thigh to just below your knee by pushing your hips back and maintaining your knee angle.  You will come back up to your jumping position by using your hamstrings and glutes.  These 2 muscle groups should be tense the entire time and it should be eerily similar to the tightness you feel when you do a good morning.  You will maintain a flat back through the entire range of motion, NO ROUNDING should occur.  When you come to the top, your hips will not fully open.  This will keep your shoulders over the bar and maintain tension on your posterior chain (hamstrings/glutes).  On your final RDL of each set you can do a clean pull, if and only if you’re able to keep perfect form for the set.

I enjoy incorporating this movement in my training because it gets me used to moving heavier weight through my clean range of motion and it’s not as hard to recover from compared to standard deadlifts.  Don’t get me wrong though, if done with a decent amount of weight for your abilities, it is taxing on the body and will still leave you sore.

Addison, Lauren, and Susan from the women’s only class.

If you can’t tell, Addison even dressed up for the Retro Day!

3×3 RDL

3×3 Press

Followed by,

10,9,…2,1

Box Jumps

KB Swings

Push Ups

Brazilian Chicken Curry from 

• 1.5-2 lbs chicken, throw in a mixture of boneless, skinless thighs AND breasts
• 3/4 cup coconut milk
• 2 tablespoons tomato paste
• 3 garlic cloves, minced
• 1 tablespoon ground ginger
• 4-6 tablespoons curry powder (hell, throw in the whole jar!! kidding)
• 2 bell peppers, chopped into 1 cubes (i used yellow and red)
• 1 yellow onion, thinly sliced
• salt and pepper, to taste
• 1 cup chicken broth

Julie

Pull Ups 5×5 weighted or 5×3 negatives

+ Tall Box Jumps 5×3

Followed by,

20 Pistols each leg

Then,

3 min handstand hold w/ Thompson touches (shoulder touches)

Deadlift 5×3

Followed by,

4 RDS

6 TGU (total)

12 Weighted Lunges (total)

30 DU

Also, this Saturday, May 12th we will be hosting our monthly Free Workout at the Box!! Spread the word and bring your friends and family!!!

AND this week is Marshall’s last week at the box! Make sure to give him some love before he heads out on his new adventure!!!

 Dale and his BlackBox bumper sticker.

Send, us photos of yourself with your BB attire on and we will make you famous!

Or at least famous at the box

Max Back Squat

Followed by,

3 RDS with a partner

200m Sprint

max  ring Dips

200m Sprint

max ring rows

Then,

3 min total L-Sit

Enjoy your weekend! There are no classes today at the box. If you are feeling frisky you may complete

“Griff”

2 rounds

800 m run

400m run backwards

Full Name: Donny Wilson

Gym name or nickname:

 Donny, That Guy Who Gets Beat by His Wife, What ever Zach feels like calling me, and Jack’s Test Dummy

Occupation:

 Inside Sales Rep

Words to live by:

Appreciate things more before you lose them rather than after.

What is your favorite Workout or Lift? NOT the Inch Worm!!!  I would probably say that I enjoy anything with a long row. (I am pretty sure I wrote that so there could be no “that’s what she said”)

What is your favorite sport or hobby? Golf / Watching Movies

What’s your next adventure in life? Probably getting my wife pregnant.

Group Classes:

Hang Snatch 6×1 @90%

8 min AMRAP

200 m sprint

4 KB Snatch each arm

10 Ball-on-a-rope (aka Power Ball) each side

Reminder: This Saturday’s Classes are canceled. We will be posting a body weight workout you may do on your own. Friend Day has been moved to the 12th! 

One thing to mention, that you need to being considering, we will have a Team Challenge coming up starting May 14th!

Carisse and Arlina in their cute 80′s attire.

RDL 3×3 (aim to go heavier than the last few weeks)

Press 3×3

Followed by,

4 RDS

5 Deadlift

15 Hand Release Push Ups

9 KB Swings

Then,

3×90 sec Prone Cobra

Let’s look at a little anatomy for a bit. Above, is a picture of what Paul Chek calls the “inner unit”, if you were to cut your trunk in half separating it from top (head) and bottom (foot), this is what you would be looking at. If you notice, our abdominal muscles are more than just the abs you see from the front (you know, those “look good naked”, 6 packs that everyone loves to have). They surround our entire trunk. Everything in your body is very much connected and when in proper alignment, it functions together to move. The muscles of our inner unit include the transverses abdominis (TVA), the posterior fibers of the obliques, the diaphragm, the multifidus, and the pelvic floor. All of these are inclosed in the thoracolumbar fascia. Fascia is a connective tissue that essentially encloses our muscles.

In a normal, functioning human being, you activate your TVA in order to lift an object (this is initiated by taking a big, diaphragmatic breath). When this happens, your belly button will be drawn in towards the spine, the internal organs in your gut become compressed by the pressure of the diaphragm and the pelvic floor. This is called intra-abdominal pressure. Activation of the TVA also creates something in the spine called “hoop tension”. This hoop tension occurs when the TVA is drawn in towards the spine (when the TVA is contracting) and the thoracolumbar fascia is expanded, this hoop tension plays a huge role in stabilizing the spinal column at each segment. Which will aid in protecting your back when lifting. This activation of your inner unit is your god given “natural weight belt”.

Also, notice how your natural weight belt is associated closely with the diaphragm. When you exert yourself to any extent, such as heavy lifting or throwing a ball, you have a natural tendency to hold your breath. The diaphragm is attached to a few lower lumber vertebras (L2/L3, to be specific). When you lift properly by taking a deep diaphragmatic breath and activating your TVA these two vertebras will also decompress and aid in reducing lower lumbar spinal compression by as much as 40%. Which also aids in protecting your spine and protecting your joint/segments.

So, with all of this in mind, think about what happens when you are wearing a weight belt (if you have never worn one, just imagine it). When you have something tight around your core your body’s response is to press out against it. Yes, this increases intra-abdominal pressure, which helps you lift more. BUT when you expand against the weight belt, you are now doing the opposite of what your body normally does when it lifts weight.

The problem here is that our body reacts and responds to environmental cues well and it easily picks up habits, even if they are bad habits. You now have the high risk of teaching your abdominal muscles to actually do the reverse of what is intended to be normal and protective to your body when you lift a weight.

So, yes, you maybe safe when lifting heavy with your weight belt, but once you take off the belt you may now have problems and are at a greater risk for injury.

So, for those of you who are currently lifting with a weight belt. This is not a recommendation to just stop using, but if you are challenged to do so, it is a recommendation to pull back and in a sense wean yourself from your crutch. Begin to only use the weight belt at loads greater than 80% for a few weeks (that is, if you have been using it with loads less than that, just use your common sense here) and progress from there, as the weeks progress (anywhere from 2-6weeks at a time, so that you can retrain your body to operate properly without a belt) gradually use the belt less on lighter percentages (2-5% at a time), until you begin to only use the belt with your maximal efforts. If you have only been using it with light loads begin with your warm up sets being without the belt… it really depends on your dependency to the belt (if you look through Back Strong and Beltless part 3, Chek touches on the subject of the weaning process).

For those of you not using a weight belt, this is just something to consider if you are told you need one (I know of a few of jobs that may actually require the use of one). Think for yourself and consider all the benefits, consequences, and consider what your short term/long term goals are. You still have those goals set right?

If you would like to read more, here are a few links for you to peruse:

Paul Chek and the Pelvic Floor

Back Strong and Beltless, part 2, and part 3

Group Classes:

Back Squat

5×3 @90%

Then,

Deck of Cards

Hearts=Tire Flips

Diamonds= Hammer swings

Clubs=TTB/GHD

Spades=Broad jumps

Weightlifting:

Snatch Heavy

Clean/Jerk Heavy

We are moving our Friends Day to next weekend! Spread the word! 

Super Set the below:

Pull Ups 5×5 weighted or 5×3 negatives

Tall Box Jumps 5×3

Followed by,

“Chief”

5 Rounds

3 Min AMRAP

3 Power Clean

6 Push Ups

9 Squats

1 min rest

Photo Credit

• ~2 lbs boneless, skinless chicken thighs
• 1/3 c Dijon mustard
• 3 T  Maple Syrup
• 1 stem fresh rosemary, chopped

In a large zip-top bag, add the mustard, maple syrup & rosemary, including the rosemary stem. Smush around to incorporate. Add the chicken and let marinate in the fridge for at least 30 minutes.

Heat a large saute or grill pan (obviously a grill would work too) over medium-high heat. Melt a few tablespoons of fat (butter, ghee, duck/bacon fat), and sear the chicken thighs, about 4 (undisturbed) minutes per side. Be sure not to overcrowd the saute/grill pan, as you want the chicken to develop a nice char on the outside.

While the chicken thighs are cooking…

Pour the marinade in a small saute pan (minus the rosemary stem). Let it come to a simmer and keep it there for about 4-5 minutes, whisking occasionally. If you find the sauce has gotten too thick, add a little stock to it. And bam…you’ve turned the marinade into a sauce. Yay.

You can either serve the sauce on the side or brush it over the tops of the grilled thighs.

Group Classes:

Deadlift 5×3

3 RDS

8 OHS

400 m sprint

2 min rest

Weightlifting:

Power Snatch Heavy

Power Clean Heavy

Come wish him luck on his new adventure! We will truly miss him!

Hang Clean 6×2 @ 85%

Followed by,

“Diane”

21-15-9

Deadlift

Handstand Push Ups

Back Squat 3×5 @80%

Followed by,

3 RDS

8 Power Clean

200 m sprint

Then,

3 total min L-Sits

Today (Thursday, that is… I feel like I must put what day “today” is, mainly, because the blog post usually uploads a day early) is Retro Day at the gym! Dress from your favorite decade! 20′s,30′s,40′s, 50′s 60′s, 70′s, 80′s, 90′s, whatever your heart desires!

Are you punk at heart? Do you have those leg warmers and shinny spandex that you secretly put on, only in the comfort of your own home? Do you miss big puffy bangs, with aerosoled crimpy hair? Are there ripped t-shirts from your glory days hanging in your closet that you just can’t think of any place to wear and don’t have the heart to throw them away?

Well people of BlackBox, the day has come. You can dust off those old sweat bands, Air Jordan’s, and knee highs. Retro Day at BlackBox is here to stay! All classes on today will be Retro themed. The best dressed, male and female, will get a prize.

Something to keep in mind for this special day: Go big or go home.

Group Classes

Pull Ups 5x max or 5×3 negatives

+ Tall Box Jumps 5×3

Followed by,

3 RDS

1 min Push Ups

1 min TTB

1 min Slam Balls

1 min rest

From Health-Bent.com

For the Chowder

• 2 T coconut oil
• 1 t cumin seeds
• 1 t brown mustard seeds
• 1 thumb size piece of ginger, finely minced
• 1 yellow onion, diced small
• 4 cloves garlic, minced
• 1 t curry powder (sweet or hot)
• 1 t garam masala
• 1 can full fat coconut milk
• 2 lbs white, flaky fish (we used cod)
• salt
• juice from 1 lime

For the Crou-tains

• 2-3 green plantains, diced small
• 3 T coconut oil
• salt

For the Chowder

“In a medium sized soup pot, melt the coconut oil over medium heat. Add the cumin and mustard seeds. Let them dance around the pot for a minute or two and then add the ginger, garlic and onion. Saute until the onion is cooked through. Add the curry and garam masala powders. Dump in the can of the coconut milk. Stir everything around to combine.

Now add the fish. Just toss the whole fillets in there. Stir them around in the pot, every so often, until they’re cooked through. Take 2 forks and pull the fish into flakes (just like if you were pulling apart a chicken breast or beef brisket). Remove the soup from the heat and stir in the lime juice.

For the Crou-tains (Paleo Croutons)

In a large saute pan, melt the coconut oil. Add the diced plantains. As always, the smaller the dice, the faster they’ll cook. Let the plantains fry until they’re cooked through and have a nice crust on the outside. Shouldn’t take more than 15 minutes.

Just like regular croutons, the crou-tains taste better the day they’re made. Not that they’re inedible the next day, they’re just not as crispy.”

Group Classes:

Deadlift 3×5

Followed by,

5 RDS

10 KB Swings

10 Cross Chops

10 Goblet Squats

1 min rest

Then,

2×90 sec Prone Cobra

Weightlifting:

Snatch Heavy

Split Jerk Heavy

Back Squat 5×5 @85%

5 RDS

Max reps DB Press

Max Pull Ups

Rest

Then,

3×1 min wted planks

April 26th will be Retro Day at the gym! Dress from your favorite decade! 20′s,30′s,40′s, 50′s 60′s, 70′s, 80′s, 90′s!

Are you punk at heart? Do you have those leg warmers and shinny spandex that you secretly put on, only in the comfort of your own home? Do you miss big puffy bangs, with aerosoled crimpy hair? Are there ripped t-shirts from your glory days hanging in your closet that you just can’t think of any place to wear and don’t have the heart to throw them away?

Well people of BlackBox, the day has come. You can dust off those old sweat bands, Air Jordan’s, and knee highs. Retro Day at BlackBox is here to stay! All classes on Thursday will be Retro themed. The best dressed, male and female, will get a prize.

Something to keep in mind for this special day: Go big or go home.

Group Classes:

RDL 3×5

Press 3×5

Followed by,

10 min AMRAP

5 OHS

30 Double Unders

Then

3 total min Handstand Holds

Weightlifting:

Power Snatch Heavy

Power Clean Heavy

Just another day at the Box!

Snatch 6×2 @ 80%

Then,

Deck of Cards:

Hearts=Pistols

Diamonds=KB Swings

Clubs=Burpees

Spades=Toes To Bar

Followed by,

30 Total TTB/GHD

Now with all of our researching and learning, even something as simple as a weight belt, we want to bring to you what we find and what we think is true. Now, again I think I’ve said this over and over, but what may work for one person at one stage of their life, may not work for another person.

With that said, let’s talk about the usage of a weight belt. Jack has written a great article on why he uses a weight belt when lifting (heavy weights). I on the other hand have mixed thoughts about people using a belt, we both agree that people should NOT use belts at light weights, but I’m even more extreme in my thinking to say that I don’t think you should use them even when lifting heavy weights. So, we wanted to bring to you both sides of our thinking/researching. And you can decide on your usage or non-usage of the weight belt.

Why I Wear a Weight Belt

By Jack Gaines

*A note before I begin: I am not promoting weightlifting belts for everyone, I am just providing my own personal reasons for recently choosing to use one.*

I have considered using a belt for a while, and I have used a belt in the past.  I researched the benefits and decided FOR ME, they outweighed the possible downsides to lifting with a belt.

First and foremost, I am a strength athlete (I use that term very loosely), and being such my goal is to be as strong as possible within the confines of the rules of my sport.  Belts can be used as a tool for accomplishing this legally by the rules of weightlifting.  Belts wrap around your midsection, it should sit just above your hip bones, and they should be snug.  When lifting we teach you to take a big breath before each rep and this is to increase intra abdominal pressure using the Valsalva maneuver.  This stabilizes your spine and helps in maintaining proper form.  Going back to high school physics/chemistry, when you have a container, you can increase the pressure in it one of two ways: increase the temperature (we DON’T want this to happen), or decrease the volume of the container.  A belt will do the latter if it is tightened appropriately.  By tightening the belt you are decreasing the volume of your midsection, which increases the effect of the Valsalva maneuver, which provides even more trunk stability under loads.  Because of the increased stability you should be able to lift more weight.  This is a benefit, but I don’t care if it adds 5-10 lbs to my max squat today, I care if those 5-10 lbs increase over time.  If I can squat more, the weight I use based on percentages goes up. This makes my legs stronger over time, more so than what they could become without a belt, which is my ultimate goal.

I have read and been told that wearing a belt will weaken a couple of the muscles in the core.  With my personal experience I don’t find this to be true.  When you wear a belt you contract your abs, just the same as if you weren’t wearing a belt.  Opponents of belt use will say you push your abs into the belt and it trains you to push your abs out instead of contracting them in.  I find this to be absolutely wrong based on my experiences.  Put a belt on and push your abs into it and see if you feel more stable, you shouldn’t because you have to CONTRACT them in order for it to work.  While wearing a belt you contract your abs just the same as you would without one, the only difference is the belt is also constricting the abdomen and this produces a stronger overall contraction which could lead to a stronger core.  Doing extra core work helps to prevent the possible degradation in core strength.

A couple of don’ts related to belts:

• Based on the physiology of the belt, having a tapered belt makes absolutely ZERO sense.  You want an equal thickness all the way around to provide more resistance across the abdominal wall where the belt is actually working.  The additional material in the back is a waste and does nothing to provide extra support to the spine.
• Belts should only be worn at ≥80% of your 1RM.  It can be used on the last warm up set, but is unnecessary at less than that.  Even if you use a belt, you should still practice without one when you are below a working set.
• Belts should be used for their chronic effects on overall strength, not just momentary assistance on a max day
• Do not leave the belt tightened between sets.  This will significantly restrict your breathing and will cause a longer recovery between sets, or it could potentially cause you to become light headed or black out.

I’ll leave you with this video of Konstantin Konstantinov deadlifting 937 pounds without a belt.  By the way, he trains with a belt and it undoubtedly helped him become one of the strongest men in the world.

Back Squat 3×5 @ ~ 80%

Followed by,

10 min AMRAP

5 Ring Dips

10 Weighted Lunges

15 Wall Ball