Week 2018.01.15

Upcoming events:

  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!

Check out Sara’s fantastic post about her journey of strength this past year! While you’re at it, are you looking to get stronger and healthier, or do you know someone who is? Contact us today – getting people stronger is what we do – it is who we are. Start your journey of strength now. @startingstrength #Repost @mrssarabrooks (@get_repost) ・・・ A year ago I began my Starting Strength journey and really had no idea what I was doing, if I would like it, or what kind of results to expect. Today I can say without any reservations that it was BY FAR the best decision! I've fallen in love with lifting! I have overcome body insecurities, I have challenged myself mentally and physically, I've changed my perspective on what beauty means, and along this road I have met some of the most amazing people. Today I am down 33 pounds! I much stronger, braver and probably smarter too 🙂 I've competed in two meets and worn the dreaded singlet….and can't believe how FUN they were! (The meets…not the singlets!) I'm pushing myself to get out of my comfort zone and do things I never thought I would do. I PULLED A FRICKIN TRUCK!! I love hearing my 4 year old son tell me I am a strong mommy! And I hope I'm setting a good example for my 18 month old daughter by showing her that strong is beautiful. I could not have done this without the support of my husband, Matt, who keeps the house running and the kids alive while I train. My dear friend and lifting buddy, @noremac75 who encourages me and brings a healthy amount of competition to the gym. Her husband, @thedervidd for introducing me to lifting and helping to get my nutrition on track. And of course my Coach, @testifystrengthconditioning for believing in me and pushing me even when I think I might die. To all of my fellow lifters at Testify Strength & Conditioning, you create an environment I look forward to walking into! To anyone considering a change, please check out Starting Strength. I promise you will have no regrets! And if you are in the Omaha area, Coach Phil and Testify is where you want to be! #startingstrength #strongmommy #gymiversary

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This Week’s Conditioning

Option 1
Sled
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Option 2
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2017.12.04.

Option 3
“Grace”
For time:
30 Clean and Jerks, 135#/93#

6:00 cap. Any version of a clean is acceptable (power or full), and any version of shoulder-to-overhead is acceptable (push jerk, split jerk, or push press . . . or even press, but that’s just ridiculous).

Week 2018.01.08

Upcoming events:

  • 2018 US Strengthlifting Nationals
    • On Sunday, 01/14/18, several of your fellow lifters will be competing at the first USSF National Meet in Oakland, CA. Be sure to cheer them on this week as they prepare to lift the big weights this weekend!
  • 2018 Testify Leprechaun Lift-off Weightlifting Meet
    • Date: The Testify Leprechaun Lift-off will take place on Saturday, 03/10/18!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Regular registration ends on 02/24/18 (and then late registration kicks in), so register soon to save some dough and get a sweet shirt!

Cameron PRs the deadlift at 245 el-bees on Friday evening #strongwoman

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This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2017.11.27.

Option 3
“E*Trade Baby”
Record reps completed in each interval
3:00 Burp-ups
1:30 Rest
2:00 Burp-ups
1:30 Rest
1:00 Burp-ups
(Courtesy of CrossFit KC; name courtesy of Phil’s dad)

1 burp-up consists of a burpee followed immediately by a jumping pull-up (skip the clap of the burpee). No fair doing a bunch of burpees followed by a bunch of jumping pull-ups.

Happy New Year! (Week 2018.01.01)

Happy New Year! Just a reminder – here are the hours for the New Year holiday:

Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

Rob gets to pulling on Friday morning #roadtonationals

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This Week’s Conditioning

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.11.20.

Option 3
Tabata Mash-up 1:

Tabata Box Jumps, 24″/18″
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Jumping Squats

“Tabata” refers to 0:20 of work followed by 0:10 of rest, for eight rounds (total of four minutes). Score only your lowest number of reps per exercise.

Compare to 2017.01.03.

Merry Christmas! (Week 2017.12.25)

Merry Christmas! Just a reminder – here are the hours for the Christmas and New Year holidays:

Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

Jacob gets to squatting on Friday morning #welookdown #wheresabbey

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This Week’s Conditioning

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.11.13.

Option 3
2 rounds AMReAP of:
1:00 Double-unders
1:00 Rest
1:00 Push Press, 75#/53#
1:00 Rest
1:00 Sit-ups
1:00 Rest
1:00 Wall Ball Shots, 20#/14#
1:00 Rest

Compare to 2016.12.29.

Week 2017.12.18

As Christmas and the New Year are coming soon, here are the hours for the holidays:

Saturday, 12/23/17: Regular hours
Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of Chad Smith (“Prowler Sprint Test”) as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
5-10 rounds:
10 sledgehammer strikes (5R, 5L)
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.11.06.

Option 3
3 rounds for time of:
10 Burpees
20 Goblet Squats, 45#/30#
30 Double-unders

Compare to 2016.12.22.

Week 2017.12.11

As Christmas and the New Year are coming soon, here are the hours for the holidays:

Saturday, 12/23/17: Regular hours
Monday, 12/25/17: Closed
Tuesday, 12/26/17: Closed
Wednesday, 12/27/17: Regular hours

Saturday, 12/30/17: Regular hours
Monday, 01/01/18: Closed
Tuesday, 01/02/18: 4:30 p.m. – 8:00 p.m. (i.e., no morning training)
Wednesday, 01/03/18: Regular hours

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place this Saturday (12/16/17)!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Registration is closed, but come on out to cheer on your fellow lifters!

Abbey and Sunny kick things off with their first squat attempts – both successful! #powerlifting #squatbenchdeadlift #usapl #startingstrength

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This Week’s Conditioning

Option 1
Sled
10-20 x 25 yds EMOM at a weight of your choice

Every minute, push the sled 25 yards, i.e., if pushing the sled takes 20 seconds, then you have 40 seconds to rest. Perform 10-20 rounds.

Option 2
5-10 rounds of:
30 sec ME tire flips
30 sec rest

Compare to 2017.10.30.

Option 3
10 minute AMRAP of:
5 Burpees
10 Squats
20 Sit-ups

Compare to 2016.12.12.

Week 2017.12.04

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration ends this Saturday (12/09/17), so register soon!

Good training on Saturday morning! #alltheweights #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
Sled Pyramid – 4, 5, or 6 tiers
Go up and down a 4, 5, or 6 tier “sled pyramid” – rest as needed. The distance for each round is 80 m (a down-back on the 40m course). Rest as needed.

For example, Bob does the following (4 tiers):
Round 1: Empty sled
Round 2: 25#
Round 3: 50#
Round 4: 75#
Round 5: 50#
Round 6: 25#
Round 7: Empty sled

Option 2
5-10 rounds:
50 yd sled push (25 yd down-back)
50 yd farmer carry (25 yd down-back)
Rest 1 min

Compare to 2017.10.23.

Option 3
2 minute AMReAP of:
OHS, 95#/63#
Rest 1 minute

2 minute AMReAP of:
Abmat Sit-ups
Rest 1 minute

2 minute AMReAP of:
Push-ups
Rest 1 minute

2 minute AMReAP of:
Box Jumps, 24″/18″
Rest 1 minute

Compare to 2016.12.05.

Week 2017.11.27

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Register by this Saturday (12/02/17) to guarantee your shirt (registration ends on 12/09/17), so register soon!

Matt and Marcie . . . an undoubtedly imPRESSive couple #strongcouple #press #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
“Prowler Base+1”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest 30 sec.
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
8 rounds:
4 tire flips
50 yd sled push (25 yd down-back)
Rest 1 minute

Compare to 2017.10.16.

Option 3
3 rounds AMReAP of:
Wall Balls, 20#/14#
Box Jumps, 30″/24″
TTB

Perform each movement for 1 minute, then move to the next movement. Rest 1 minute after each round. Your score is your total number of reps.

Compare to 2016.11.21.

Week 2017.11.20

As a reminder, with Thanksgiving coming up, here are the hours for Wednesday – Saturday of this week:
Wednesday, 11/22/17: Regular hours
Thursday, 11/23/17: Closed
Friday, 11/24/17: 7:00 a.m. – 10:00 a.m.
Saturday, 11/25/17: Regular hours

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

This Week’s Conditioning

Option 1
“Prowler Base”
1. Load up a manageable weight.
2. Sprint 40m at 85% intensity.
3. Rest until breathing and heart rate slow down. (45 sec – 2 min)
4. Repeat 5-15 times.

Courtesy of “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
10 rounds:
25 yd yoke carry
Rest 1 minute

Compare to 2017.10.09.

Option 3
21-15-9 reps for time of:
Power Clean, 135#/95#
Slapping/Clapping Push-ups

Compare to 2016.11.14.

Week 2017.11.13

Announcement: With Thanksgiving around the corner, here are the hours for that holiday week:
Wednesday, 11/22/17: Regular hours
Thursday, 11/23/17: Closed
Friday, 11/24/17: 7:00 a.m. – 10:00 a.m.
Saturday, 11/25/17: Regular hours

Upcoming events:

  • 2017 Testify Christmas Classic Weightlifting Meet
    • Date: The 2nd annual Testify Christmas Classic will take place on Saturday, 12/16/17!
    • Location: Concordia High School (click here for map) – practice gym
    • Registration: Click here (registration is online only).
    • Registration Deadline: Registration by 12/02/17 to guarantee your shirt (registration ends on 12/09/17), so register soon!

Husband-and-wife duo Brian and Pam wrap things up with some deadlifting #deadlift #journeyofstrength #startingstrength #startingstrengthgym

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This Week’s Conditioning

Option 1
“Prowler Sprint Test”
1. Load up a heavier weight.
2. Time a 15 yards sprint at 100% intensity.
3. Rest 30 seconds.
4. Repeat sprint until times slows down 10%.
5. Goal is to increase # of sprints under the time standard.

Courtesy of Chad Smith (“Prowler Sprint Test”) as well as “Death by Prowler” by Matt Reynolds and Stef Bradford (on Starting Strength).

Option 2
8 rounds:
6 tire flips
50 yd farmer carry (25 yd down-back)
Rest 1 minute

Compare to 2017.10.02.

Option 3
10 minute AMRAP of:
5 Slapping/Clapping Push-ups
7 Box Jumps, 24″/18″
10 Reverse Alternating Lunges
20 Double-unders (be sure to bring your rope!)

Compare to 2016.11.10.