GROUP SESSION: Friday, January 17th 2020
Dr. Trevor Kashey’s Guide to Food Additives and Chemicals
Part 1
Build to a 3RM (or 4RM) Back Squat
Part 2
Build to a 3RM Bench Press
Part 3
Build to a 1-2RM Deadlift
notes:
– Try and record your results in the google sheets above so we can track your progress overtime and so you can use that info to help you in future workouts!
GROUP SESSION: Thursday, January 16th 2020
Save the date!
Station 1
AMRAP in 12:00
12 x SL DB/KB RDLs
12 x Burpees
3 x Prison Yard Loops
rest 6 minutes
Station 2
AMRAP in 12:00
24 x Air Squats
12 x V-ups
12/15 x Row/Ski cals
notes:
– Post rounds completed on both stations
GROUP SESSION: Wednesday, January 15th 2020
For those of you choosing the Push Press option in today’s workout, please record the most weight you use for 8 reps in the column “1/15”. If you know your previous 1RM, 3RM, 5RM for the Push Press, you can put those in their corresponding columns as well.
Starting tomorrow afternoon, we will have this excel sheet up in the gym so you can update it after class or at home on the daily workout page!
Last thing is if you don’t see your name below… let me know. Or go ahead and add it yourself if you know how and promise not to accidentally delete someone else!!!
Part 1
EMOM for 5 minutes:
Min 1 – Push Press x 8 reps or Row/Bike/Ski x 30 sec
Min 2 – KB Farmer Carry x 30 sec
Min 3 – Flutter Kicks x 15 sec (30 sec if doing conditioning)
Part 2
In 10:00
75 Jump Rope/Double Unders
25 SA DB Alt Snatch
25 Goblet DB Step Ups
50 Jump Rope/Double Unders
25 SA DB Alt Snatch
25 Goblet DB Step Ups
25 Jump Rope/Double Unders
+
AMRAP Row/Bike/Ski/Run for calories or laps
notes:
– Choose between Push Press or Conditioning based on your personal goals/preferences
– Farmers Carry should be heavy, but keep perfect form with chest up tall and shoulder blades pulled back
– Flutter Kicks should be 15 sec if Push Pressing so you have time to adjust weights and get ready for your next set
– Record score for part 2 and weights used if possible.
GROUP SESSION: Tuesday, January 14th 2020
Station #1
EMOM for 9 minutes:
Min 1 – Wall Balls x 30 sec
Min 2 – Thunders/Double-Unders x 30 sec
Min 3 – Hollow Rocks x 30 sec
Station #2
EMOM for 9 minutes:
Min 1 – DB Bench Press x 30 sec
Min 2 – Row/Bike/Ski x 30 sec
Min 3 – KB Side Bends x 30 sec
Station #3
EMOM for 9 minutes:
Min 1 – Deadlifts @ moderate loading x 30 sec
Min 2 – Burpees-Over-Barbell x 30 sec
Min 3 – Sit-ups x 30 sec
rest 2 minutes between stations
notes:
– Most movements should be able to be done for all 30 seconds. Only 3 total sets for each movement so you should be able to push a little harder on each movement than if we were to do the normal 5-10 sets of each movement.
– Deadlifts. should be a moderate weight allowing you to do 12-20 reps, the most weight we suggest is 155 (men) and 103 (women)
Goal for today is just to move and push yourself through each movement. No scoring today, just focus on great form, breathing, and pushing yourself at a good pace throughout the entire session.
GROUP SESSION: Monday, January 13th 2020
Station #1
For 15 minutes:
Bike + Row + Ski
:20 hard/:40 easy
:30 hard/ :30 easy
:40 hard / :20 easy
1:00 hard
1:00 Rest + transition to next Machine
Station #2:
For 15 minutes:
min 1 – Russian KB Swings x 30 sec
min 2 – Box Jumps x 30 sec
min 3 – Kipping/Strict Pull Ups x 30 sec
x 5 sets
notes:
– Effort on Bike/Row/Ski should be pretty hard, but not 100% all out. When it says “easy”, take it really easy to recover for the next hard interval
– Relax hands and arms on KB, no death-grip. Save that grip for the pull-ups.
– If you don’t have close to 3 strict pull-ups, you should probably not worry about kipping for now. Here’s a useful article
if you are trying to learn how to “kip”
– Post pacing for station 1 to comments if you remember what you held on average
Example:
Row
20 sec @ 1:35
30 sec @ 1:40
40 sec @ 1:45
60 sec @ 1:50
written by Colin Jenkins
I hope you are all having a great time on our 28-day Belly Fat Blast Challenge!
I just wanted to give you a quick update with a little more information about what the prizes are and how to win them!
We’re going to decide the winners through a raffle drawing and you’ll get tickets based on the following criteria:
There’s going to be three prizes for this challenge. 3rd place will receive any Prestige Labs supplement you’d like.
2nd place will receive a 4 pack of your choice.
And 1st place is going to receive a men or women’s ultimate pack!!!
I hope you guys are excited to win!! There is still a week and a half left so do your best to keep eating well and working out hard! Next week, you’re going to need to jump on the Inbody Scanner before a workout to get your final weight and body fat measurements.
If you would like to to get it done earlier in the week, that is completely fine, especially if you plan on coming out with us on Wednesday for Trivia Night!!!
If you guys have any questions, just let us know and best of luck on these final two weeks of the challenge!
written by Colin Jenkins
I Hope you’re having a great Mother’s Day. I just wanted to make a quick video for you to give you a heads-up about our next upcoming workout.
We change our cycles and our workouts every three weeks. And so last week was the end of our previous cycle and now we’re gonna start a new one. We’re going to stick with our “My Flow” workouts 4 days a week for these next three weeks and see how it goes. But we are going to change the days that they’re going to be on so they’re going to be on Monday Wednesday Thursday and Saturday… and then have our “Challenge Days” on Tuesday and Friday (last time they were Wednesday and Saturday).
I want to make a quick note on what the “Challenge” days are vs. the “My Flow” days. Basically, “My Flow” days are training days where you can focus on what you need whether it’s more conditioning strength. You’re just trying to improve yourself by doing intervals or repeating strength sets to improve in these different areas. Challenge Days are really to test yourself… for you to push yourself a little bit harder to try to get the best score possible. It’s a way to encourage yourself to see how you much you are progressing. Having “Challenge” Days every single day (like CrossFit) is a really bad idea… but throwing them in a few days a week among other days where you are focusing on doing good training… that makes a lot of sense.
Last cycle we focused two days on lower body leg strength with a mix of Back Squats and Weighted Front Rack Lunges. This next cycle we’re going to focus a little bit more on upper body pressing strength. So on Mondays, we’re going to be Bench Pressing and then on Thursday we will be doing Single-Arm Kneeling Kettlebell Presses. So we’ll get double the upper body strength this next cycle.
Here is the full lay-out of the next 3 weeks:
We also have a new Benchmark workout called “Toilet Head” on Friday, May 24th that consists of three different workouts. So you’re going to push really really hard, rest two minutes, and you repeat that three workouts with different combination of movements. It looks really fun and I’m excited to do it!
Monday May 27th is going to be Memorial Day. We’re not going to be closed, but we will only have morning classes for you that day. Traditionally we do workout called “Partner Murph” which is a hero workout we will discuss more about as we get closer to it. If you think you can handle the volume, you can do the entire workout without a partner, but for most of us we will be splitting it in half.
Also a quick reminder that on Wednesday, May 22nd at 8 p.m we’re going to be going to Trivia Night at Anacapa Brewery. I think a lot of us will be able to make it out and so come on by and join in on the fun!.
I hope everybody’s having a great weekend. I hope all you mothers are having a great Mother’s day! I’ll see you next week!!
by Colin Jenkins
I believe physical fitness should help us on 3 fronts:
When I evaluate the effectiveness of our fitness program, I consider how well we are helping everyone improve in these three areas. I have always been very self-critical, and am constantly trying to figure out how we can do things better… which is probably why our program has changed so much and so often.
This year marks the 10th year since I opened my first fitness facility in Ventura. 10 years is time to build just enough knowledge and experience to become… dogmatic, thick-headed, and less willing to adapt or change. I believe as coaches gain experience they become better in some ways, but less willing to evolve in many others.
My lifetime of jokes about people getting older has made me hyper-aware of this fact and so I place an enormous emphasis on never staying stagnant in our programming. Whereas s0me may believe the more they learn, the more they know… I believe the more I learn, the more I know I don’t know.
Even though I am extremely proud of what we’ve created so far, and how it has changed over time to become the unique program it is… I still believe old habits, antiquated ways of thinking, and stubbornness plague me and prevent our program from making further evolutions to get everyone looking, feeling, and performing better.
I think about my habits, and try to really evaluate if they are “something I do because it is the best possible thing for our program” or if is “something I do because I have created a habit of doing it based on outdated fitness trends and science”.
Let me throw an few examples of how I question our program your way…
Touch-and-Go Deadlifts (ie… bouncing the weight up and down during workouts)
Is this really benefiting how we look, feel, and perform outside the gym? Or is it used simply as an artifact from CrossFit where the goal was competitive work capacity within the gym? How does the “bounce” in any way improve your fitness? Would you be stronger, fitter and healthier if we didn’t bounce? Would not bouncing deadlifts decrease injury rates?
Double Unders
Is the cost of developing the skill worth the results we get from the exercise? Would weighted thick jump ropes provide more of a benefit? Is the coordination something we should spend more of our time in the hour we have on? Should we provide additional alternatives other than single-unders?
Don’t worry, Double Unders aren’t going anywhere anytime soon… although bouncing deadlifts are probably on the way out. I just wanted to share some of these questions. I think this way about mobility, and preventative exercises, gymnastics skills, benchmark workouts, keeping score on all workouts, etc…
I think our program still has quite a way to evolve. And I think the more it does, the less like CrossFit it is going to look. And overtime, I believe you are going to look better, feel better, and perform better because of it.
Hey everyone,
as we enter the end of 2018 (crazy right?!), I wanted to give you an update regarding our Holiday Schedule, Class Adjustments, and Membership Policies.
First off… our new Logo
Big thanks to Barbara for helping us complete this new version of our logo. Although our original logo is more sentimental to me, it wasn’t very good for print and limited our ability to use a have a cohesive design that could be used to reach out and let people know who we are. Now that we have a new logo, expect to see new shirts, tanks, sweatshirts, stickers and more coming in the very near future!
Holiday Schedule
Class Schedule Changes
Starting in December, we will be making a few changes to our class schedule:
Membership Policy:
In the past, we have been overly lenient on our cancellation and freezing polices. This cannot continue as this leniency has become extremely problematic for our ability to operate as a business.
Moving forward, we will be requiring (as per our membership agreement) a minimum of 15 days notice in order to freeze or cancel your membership with no exceptions. All freezes and cancelations must also be made via email to info@venturalighthouse.com (not in person, or text or facebook). If this is problematic for you, you can schedule a time to talk with me about it before or after class. Members joining Lighthouse Fitness after December 1st, 2018, will be required a minimum of 30 days notice to freeze or cancel their memberships.
Lift+Move and Just Move Classes
In order to ensure those of you with set schedules are able to get a mix of both “Lift+Move” and “Just Move” classes, we will be switching around the schedule for the days they fall on every 3 weeks. Next week, “Lift+Move” classes will be on Tuesdays, Thursdays, and Fridays. “Just Move” classes will be on Monday, Wednesday, and Saturdays. In another 3 weeks, we will adjust back to our current schedule.
Future Plans for 2019
I wanted to share with you some of the exciting plans we have in store for 2019, but than I realized there is no way Poppy (my daughter) is going to give me enough time right now to write as much as I would like about it… so I will save that for another day and another post!
Have a great weekend!
-Colin
written by Colin Jenkins
NEWLY UPDATED AUGUST 28th – 2018
Most days, we try to individualize each workout to get the best results for every member…
…that is called training.
Other days, however, we test ourselves on the same workout with as little “scaling” as possible…
…this is called testing!
This testing, also known as “Benchmark Workouts”, plays a unique and special role at Lighthouse Fitness. It is a chance to test (and later retest) your fitness. It is a chance to push yourself harder than normal. It is a chance to measure how much you’ve improved.
And while testing is fun and important to do periodically, doing Benchmarks too often can lead to stunted long-term progress, metabolic disfunction, higher injury rates, and mental burnout.
This holds truer the longer one has been training (frequent testing isn’t nearly as bad for beginners as it is for intermediate or advanced members)
The fine line of too much or too little is delicate and hard to find for each population, but it is my responsibility as the programmer for our facility to get it right.
Ensuring the frequency of benchmarks is ideal for our membership is one part of the equation. The other part is determining what exactly those benchmarks will be.
A lot of questions go into this decision:
Analyzing these questions, you can begin to understand my thought process and get a clue into why I like testing certain benchmarks over others.
Our schedule for benchmarks at Lighthouse Fitness is not set in stone. The more data we collect (on progress, injury, burnout rates, and member feedback), we will be able to dial in what is ideal for our population of members.
Currently we are choosing 2-3 benchmarks for our program every 6 weeks (not including “strength tests” or shorter “time trials”). These 2-3 benchmarks consist of:
Yearly Benchmarks
This is a benchmark we plan on re-testing around a 1 year from now. I like the idea of some benchmarks being done 1X per year as it takes the focus on training to a more long-term perspective. Who cares if you quickly make progress only to get injured or burnout within a year?!
The Yearly Benchmark we did this last month was a choice between “Jackie” and “Wacky Jackie” which consist of Rowing or Bike, Light Barbell Thrusters, and Pull-ups.
Quarterly Benchmarks
This is a benchmark we plan on retesting 3-4 months from now. This is a great way to measure short-term progress, while still being far enough apart that real progress is possible.
A Quarterly Benchmark we are doing soon is a choice between a “2K Row”, a “1 Mile Run”, or “10 Min Bike” which we tested previously back in May.
Other Benchmarks
Once a month, we will also have another benchmark that we don’t have a set-time we will be retesting it. It might be a few months, later in the year… or even much longer than a year. These tests allow us to have a little more variety in our testing and give us some good options to test our progress in the future!
——–
I hope this helps some of you get a better insight into our program, and a little bit of the “whys” as to how and when we choose to do Benchmark workouts!
