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Latest News

Wednesday

Max Press 

Followed by, 

5 Rounds

10 Should touches (or 1 wall walk or 10 hs hold)

20 Sit Ups

30 Double Unders

Tuesday! Saturday Potluck!

This Saturday we will be having a going away potluck for Coach Megan, Donny, & Dean!

Come out to 1016 Walton Dr, College Station at 5pm for some good food

and to send the Wilson Family off with a bang!

We love you guys!

Front Squat 4×6 

Followed by, 

6 Rounds

10 Slam Balls

6 Burpee Broad Jumps

Then, 

3 min Plank

Happy Martin Luther King Day! The 6am class is closed today, get some rest and come to workout today! (9:15am women’s only, 4:30pm, 5:30pm & 630pm!)

Superset the following for 4 rounds:

3 Power Cleans

5 Strict Pull Ups (or negatives, weighted… make these challenging)

REST 90 seconds

Then, 

6 Rounds

12 KB Swings

100m Sprint. 

~ Friday ~

We have a FREE workout on Saturday at 9am!

Spread the word and come for some fun!

Push Press + Jerk

4×3+1

4 Rounds

6 Deadlifts

45 seconds plank

200m Sprint

~Thursday~

 

Super Set the Following for 3-4 rounds:

5-8 Pull Ups (Strict, weighted, ring rows, or negatives)

8 weighted lunges (each leg)

REST 90 Seconds

Then, 

4 Rounds

3 TGU (each side)

20 KB Swings

 

It’s Wednesday!

Hip Snatch 5×3 

Followed by, 

1000m row or 50 cal AD

Then, 

3 Rounds

10 Renegade Rows

15 Box Jumps

 

Tuesday!

Hang Power Clean 4×3

Followed by, 

7 Rounds

7 TTB 

20 Double Unders

Then, 

2×50 Hip Bridges

The Challenge Starts Today!

If you are still interested in signing up for the Nutrition Challenge, email Jordan@BlackBoxStrength.com

 

Front Squat

5×8

Followed by, 

3 Rounds Completed with a partner:

30 Partner Wall Balls

20 lateral lunges (together)

30 Partner Sit Ups

200m Sprint (together)


It’s Friday! Remember to sign up for the Nutrition Challenge that starts Monday!

Our Nutrition Challenge Starts Next Week!!

Hey Everyone! In order to start off the New Year right, of course we would need a challenge to encourage you all in your hard work! At BlackBox we focus on all areas of health/wellness/fitness. One of the main ways we can improve our health/wellness/fitness is to EAT properly! In our experience, we know that there is not a “one size fits all” way of eating. We know that each one of you are unique in how you metabolize foods. With that said, our nutritional recommendations are intended to be a starting point for you. We encourage you to eliminate certain foods that make most people less healthy. We encourage you to take 30 days to restart your self. This time of eating well, will help your body heal, give you more energy, help you sleep better, perform better, and help you look better! After our 30 day challenge we can reassess how you feel and work individually with you from that point.

Our nutrition challenge will start on Monday!  There is no buy in, just a promise to commit 30 days of eating clean. That’s it! Eat real whole food. I have listed our guidelines below. We will have a white board at the gym for you to keep a check list of your efforts. If you are interested in committing to 30 days of eating well, email Jordan@BlackBoxStrength.com

Here are the guidelines! We use Whole 9 Life’s guidelines to eating well, because they have done an EXCELLENT job in laying it out!

Our Whole30 program, as outlined.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our free shopping list.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say, “Paleo pizza.”  This means no desserts or junk food made with “approved” ingredients—no coconut-flour pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.

One last and final rule. You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements duringyour Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)

The Fine Print

A few concessions, based on our experience, and those of our clients. These foods are exceptions to the rule, and are allowed during your Whole30. Including these foods as part of your varied healthy eating plan should not negatively impact the results of your Whole30 program.

  • Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.
  • Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an addedingredient during your Whole30… but this doesn’t mean a cup of fruit juice is a healthy choice! Refer to your Shopping Guide for clarification.
  • Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you.
  • Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
  • Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives are all acceptable on the Whole30 – but remember, avoid anything with carageenanMSG or sulfites. We’ve singled these three additives/preservatives out because they all have potentially nasty side effects – and you can easily find processed foods without them.

Hip Snatch + Hang Snatch 5×2+1

Followed by,

25 Cal AD or 25 cal Row or 800m Sprint

25 burpees

25 Box Jumps

25 Wall Balls

25 Pull Ups

then,

Recover/Roll out

BlackBox Ladies’ Night is Tonight (Thursday)!

7:30pm at Uncorked! Be there! 

4-5 Sets of the following:

5-8 Pull Ups

2 Wall Walks

REST

Then, 

4 Rounds

8 Power Cleans

8 Front Squats

200m Run

 

Wednesday

Deadlift

5×5 

Followed by, 

3-5 rounds

50 m Farmers Carry (heavy, this is also 9 walks from pole to pole)

1 min Plank

It’s Tuesday!

Press 5×5

Followed by, 

5 Rounds

30 Double Unders

30 Sit Ups 

Our Nutrition Challenge Starts Next Week!!

Hey Everyone! In order to start off the New Year right, of course we would need a challenge to encourage you all in your hard work! At BlackBox we focus on all areas of health/wellness/fitness. One of the main ways we can improve our health/wellness/fitness is to EAT properly! In our experience, we know that there is not a “one size fits all” way of eating. We know that each one of you are unique in how you metabolize foods. With that said, our nutritional recommendations are intended to be a starting point for you. We encourage you to eliminate certain foods that make most people less healthy. We encourage you to take 30 days to restart your self. This time of eating well, will help your body heal, give you more energy, help you sleep better, perform better, and help you look better! After our 30 day challenge we can reassess how you feel and work individually with you from that point.

Our nutrition challenge will start on Monday!  There is no buy in, just a promise to commit 30 days of eating clean. That’s it! Eat real whole food. I have listed our guidelines below. We will have a white board at the gym for you to keep a check list of your efforts. If you are interested in committing to 30 days of eating well, email Jordan@BlackBoxStrength.com

Here are the guidelines! We use Whole 9 Life’s guidelines to eating well, because they have done an EXCELLENT job in laying it out!

Our Whole30 program, as outlined.

Eat real food – meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our free shopping list.

More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol, in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. Yes, we said corn… for the purposes of this program, corn is a grain! This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate.

In addition, no Paleo-ifying dessert or junk food choices. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say, “Paleo pizza.”  This means no desserts or junk food made with “approved” ingredients—no coconut-flour pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.

One last and final rule. You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements duringyour Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)

The Fine Print

A few concessions, based on our experience, and those of our clients. These foods are exceptions to the rule, and are allowed during your Whole30. Including these foods as part of your varied healthy eating plan should not negatively impact the results of your Whole30 program.

  • Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.
  • Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an addedingredient during your Whole30… but this doesn’t mean a cup of fruit juice is a healthy choice! Refer to your Shopping Guide for clarification.
  • Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you.
  • Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
  • Processed foods. Minimally processed foods like canned coconut milk, applesauce, tomato sauce, chicken broth or canned olives are all acceptable on the Whole30 – but remember, avoid anything with carageenanMSG or sulfites. We’ve singled these three additives/preservatives out because they all have potentially nasty side effects – and you can easily find processed foods without them.

3-5 x of the following:

10 Goblet Squats

10 KB Swings

REST ~60-90 seconds

Then,

Death by Burpees :)  

 

To Our BB Athletes:

We want to meet with each one of you! Set up a free 30 min goal setting/assessment today! Email Jordan@BlackBoxStrength.com to set up your session! I look forward to meeting with each of you! Now, it’s time to workout! Get yourself to the gym!

5 sets of the following:

5-8 Strict Pull Ups

8 single arm swings (each arm)

REST

Then, 

5 Rounds

1 min Bear Complex (pc, fs, pp, bs, pp)

1 min REST

 

This January:

We have a lot of fun things going on in January! Check it out!

  • We have great New Year Special for January! 
  • If you, our BB athlete, refers someone who signs up for the New Year Special, then you get 75$ cash!
  • January 9th is BlackBox Ladies Night @ Uncorked in Bryan! Be there around 730pm!
  • January 14th is the beginning of our BlackBox Nutrition Challenge! Email Jordan@BlackBoxStrength.com to sign up!
  • January 15th is the start of The Open Registration! (The nutrition challenge would be a great way to prep for this even, hint hint… ;)
  • January 18th-19th is the Texas State Open for Olympic Lifting! Get excited!!
  • January 31st, Favorite Paleo Dish/Recipe exchange!! More Details to come!

Pen it all in and get to the gym!

Front Squat – find a heavy one rep for today

Followed by, 

3 Rounds

20 Plank Rows (Renegade rows without the push up)

50m Walking lunges with your rowing weight

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In Fort Worth?

Check out our sister gym, Black Box Fort Worth!