Archive for the 'Clients' Category

10
Mar
10

Front Squat, 2nd place finish and a reality check

BASICS client Mike Spence, suited up for team USA this past weekend to race in the NACAC Cross Country Championship, held on the island of Tobago. Mike’s hard work is paying off. He earned a second place finish.

Another busy night at BASICS.

WOD (3/11/10):

Front Squat x 6
Box Step Up x 6 each leg
Penny Kapp Push Up  x 6 each side
5 Rounds
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Over and Unders 1 x 30
Pole Sit Ups  1x 30 each side
S-RT 1 x 60
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I love this….The graph below depicts the elevation profile from Western States 100 mile race (upper line) and the Boston Marathon (smaller in red, you might need the Hubble Telescope to see it).

17
Feb
10

“Fig Newton: The force required to accelerate a fig 39.37 inches per sec.” – J. Hart

Congratulations to Mike Spence. He place 14th at the USATF Cross Country Championships this past weekend.

WOD (2/18/10):

Row 500 meters
Squat Clean x 6
OH Plate Lunge x 10 each leg
4 rounds for time
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Cycling Day 6
5 minutes at 100% FTP
30 second sprint
3 minutes at 70% FTP
20 second sprint
1 minutes recovery spin
7 Rounds
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Trucker Squats x 10
Split Lunge x 10 each leg
4 Rounds
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Debunking the Agave Myth

Agave syrup (nectar) is basically high-fructose corn syrup masquerading as a health food.

Sorry. Don’t kill the messenger.

Agave nectar has a low-glycemic index for one reason only: it’s largely made of fructose, which although it has a low-glycemic index, is probably the single most damaging form of sugar when used as a sweetener. With the exception of pure liquid fructose, agave nectar has the highest fructose content of any commercial sweetener.

All sugar — from table sugar to HFCS (high-fructose corn syrup) to honey — contains some mixture of fructose and glucose. Table sugar is 50/50, HFCS is 55/45. Agave nectar is a whopping 90 percent fructose, almost — but not quite — twice as high as HFCS…Rest of the article.

01
Feb
10

PSA-Mountain Lion Spotted

The following story is a PSA or FYI:

I have a client who is a talented runner form Box Elder High School. During the retelling of this tale I’ve change his name to “Ben” not because he is a minor and needs to keep his identity private, no, it’s primarily because his “man card’ will be revoked if his true identity is leaked…..

Ben had just completed his interval session at the Swenson Gym on the campus of Weber State University. Normally the group of high school runners head over to the Dee Events Center for a cool down runner. Due to a misunderstanding, Ben thought the group was heading up Skyline Dr. for the cool-down run. Now let me backup a bit and inform you that this story took place about a week ago at about 6:30 at night. So, here’s Ben running up Skyline Dr. alone (not sure how that happened) at night when all of a sudden a deer nearly runs him over. Ben stops in the middle of the street and looks to see if any other deers are following the first. A quick look to his left reveals the reason why the deer was running for it life…..a mountain lion was chasing it.

Ben and mountain lion lock eyes! The lion turns around and retreats into the scrub oak to stalk another deer. Ben frozen with panic, removes the cell phone from his pocket (did I mention that Ben is 16 years old) and calls his dad. Now here comes the part where Ben’s man card is in jeopardy. Ben’s father answers the phone and before he can get a word out, Ben in a voice that resembles an eight year old at a Hannah Montana screams in the phone that he just saw a mountain lion chase a deer and he is not moving from that very spot and “PLEASE COME GET ME”.

19
Jan
10

Another BASICS Client Finds Success

BASICS’ client, Don Mueller, participated in the BASH Winter Tri at Soldier Hollow this past weekend. Here is quick recap from his email:

It was cold but I heated up quickly. I improved my time by about 12 minutes from last year, and each event was about 0.30 miles longer.
I took 1st in my “Sprint” age group by some 20 minutes, sweet!
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WOD (1/19/10):

Dead Lift x 8 (load the bar with 80% of your 1 RM)
Jump Squats x 8
Push Up Twist x 8 (that’s four per side)
4 Rounds
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Single Leg Squats 3 x 10 each leg
Back Bridge 3 x 10
Bosu  Balance 1 x 30″ each leg/each side
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The New Age Cavemen and the City
12
Jan
10

February Cycle Specific Workouts

The first Tuesday in February will mark the beginning of our cycle specific training cycle. These twice weekly workouts are designed to help road and mountain bikers get in specific shape for the up coming season. You will need to bring you bike, bike shoes, running shoes, and trainer.  Days: Tuesdays and Thursdays. Time: 6 p.m. Cost $80 per person. I’m limiting this class to 12 people and as I type this we have at least 8 people signed up. If we have enough of a demand I could start another class.

Chad, Eric, Brent and Trevor (thanks for the pics) spent some time this past weekend in St. George riding some sweet desert trails.

27
Dec
09

Jaynie Hirschi & Thom Kuehls – December’s Runner Spotlight at Striders

BASICS’ “rock star clients”  Jaynie Hirschi and Thom Kuehls where chosen as the Runner Spot Light at Striders. Good job guys and thanks for that BASICS plug;).




Group Fitness Schedule

M/W/F: 6 a.m., 9 a.m.

T/TH: Noon or 6 p.m.

Want to form your own group ? Gather 8 individuals who are committed to 3 months of training and you can have your own class.

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