We are going to try something new this year and offer a class at 8:30 on Thanksgiving morning. If you’re planning on doing a little holiday gorging, get a jump on things and come in for a workout. We’ll have you home before the turkey needs to be in the oven or your out of town guests have finished their coffee! Since this is the first time we’ve offered this class there will be a 6 person minimum that must be registered by 4PM on Wednesday so sign up early if you plan to come!
We will also be offering our usual Black Friday class at 9:30 the day after Thanksgiving. Come in to sweat out the effects of the previous day or to work off the tension from standing in line at Best Buy since 4AM!
One final note- we are VERY close to selling out the Original Strength workshop on Feb 22/23rd at the gym. I have NO recourse to add people once it is sold out so if you would like to come please register ASAP!
We have a lot of events coming up in the next few months that we are either hosting or promoting so I wanted to get a few of them out there to everyone.
-Friday November 22nd at Twin River Casino in Lincoln, RI. Our friend and former instructor Jaime Clampitt will be back in the ring on the Peter Manfredo card. Jaime is a 3 time world champion and is obviously a tremendous boxer. The fight is almost entirely sold out (the only tickets left are $46.00 each) but Jaime dropped a few off for me so if anyone else would like to join us please let me know ASAP at Dan@AlphaFitness.biz
-February 22/23rd, 2014. Alpha Fitness will be hosting Tim Anderson and Master SFG Geoff Neupert as they present their Original Strength Workshop. Movement resets are incredibly effective and efficient and you’ll see more and more of it at the gym on a daily basis. This will draw a lot of people from outside our cozy little gym and due to space constraints we have to limit the number of attendees. We are past the half way point for attendence already and I have not publicized it at all. I want to give everyone in our gym family the opportunity to attend so I will wait until Monday December 2nd to put the word out. If you want in- register soon! http://originalstrength.net/workshops/
-March 2nd, 2014. An auspicious date! Also the date of the StrongFirst Barbell Course being taught at Achieve Fitness in Somerville, MA by Master SFG Phil Scarito. Phil will cover the dead lift, back squat and military press, as well as an introduction to barbell programming. This is StrongFirst’s first ever Barbell Course and is going to be amazing- not to mention Achieve Fitness is a REALLY cool gym. I admit it, I have gym envy. Register here: https://www.regonline.com/Register/Checkin.aspx?EventID=1332861
-March 22nd, 2014. SFG Bodyweight Course with the only current female Master SFG Karen Smith. Karen is amazing and she will be at Iron Bodies Studios in Needham, MA teaching everything you ever wanted to know about entry level bodyweight training. Seriously effective ab work, the “bodyweight powerlifts”: the one-arm pushup, the pistol, and the tactical pull-up, as well as how to integrate bodyweight work into your current programming. Registration: Not available yet but if you let me know you are interested I will email it to you when it goes live.
So you may have heard by now that we are having a friendly little 30 day plank challenge at the gym. It will start tomorrow, Friday October 8th and it will end on Saturday December 7th. Everyone will perform a plank for a prescribed amount of time. We will have “plank time” after each class but you can do it on your own as well. On December 7th we will have a “Plank Off” between the 8 and 9AM KB classes with prizes awarded for various categories. You DO NOT need to be at the gym on 12/7 to win, but you MUST submit a video (of YOU) performing a plank before 9AM on the 7th to be eligible. I’ve included a video below demonstrating accecptable plank form for this challenge. Please note that you will simply be holding the illustrated position, NOT trying to engage the SFG/RKC tension described in the video.
Below is the Planking Schedule (Note that on Day 30 our goal is AS LONG AS POSSIBLE, not a mere 5 mins)… There are hand outs with the Planking Schedule available at the gym- if you have any questions please ask any of the instructors…
I want to thank everyone who came in early over the last month or so to have their movement screens done. We have collected enough information to start looking at the movement trends of our clients and we will be making some changes to our programmimg based on that information. If you haven’t been screened yet and would like to be, please send an email to: Info@AlphaFitness.biz with “FMS” in the subjest line, or mention it to any of the instructors and we will schedule you ASAP.
One of the first changes you will see will be what we call directed warm ups. Rather than the posted warm up for the day, the trainers will be leading you through your warm ups with some specific attention to problem areas. You will immediately notice that foam rolling will be a common practice. We will be using the rollers for very specific purposes but there are a ton of reasons why we benefit from foam rolling and while I don’t necessarily subscribe to the idea that it is all things to all people, this article does a good job of covering some of the basic benefits: http://www.mindbodygreen.com/0-10999/why-you-should-foam-roll-every-day.html
We will be picking up more rollers early next week so if anyone would like one to work with at home please email to the same address above with “Foam Roller” in the subject line. Cost is $22.00, MUCH cheaper than the sporting goods store!
October already! This seems like an AWFULLY quick second half of the year. I’ll try to keep this shorter than my recent “News and Notes” posts, there have been some mild insinuations that people are nodding off before they get to the end of my posts. I find that VERY hard to believe but hey, anything is possible!
The snatch clinic is next weekend! If you haven’t registered yet please do so ASAP. As of now we have less than 10 spots still available. You cannot sign up through Zen Planner, you must follow the link here:
We are expanding our ‘Referral Special” for KB’s to include October. If you have a friend who is interested they can join anytime before December 1st and pay only $150.00 for a 3 month unlimited KB membership. This is our only discount of the year on memberships so use a little peer pressure and get them in!
Ok, I’m going to stop here for today, I’ll have a few more posts next week to talk about Nutrition (my fav topic) and where we are at with the Functional Movement Screens….
Just a few news items for this month. For the time being we will be
suspending the Wednesday 6AM CrossFit class. All of the 6AM KB classes
will have expanded class sizes to accomodate any additional people. If
you are a CrossFit only member and you would like to attend the
Wednesday morning KB class please contact Dan ASAP. Effective Monday
October 21st Dylan Elderkin will be taking over the CrossFit class at
6AM on Monday’s. For those of you who don’t know Dylan he has been a
member here at the gym from day1 of our group training program and has
long been one of our fittest members, as well as our best lifter. Dylan
is certified through the NSCA as a trainer and is currently preparing
for his exams in Precision Nutrition and both levels of Functional
Movement Screening. He is on track to complete those before the first of
the year and has already begun preparation for his continuing
certifications in Olympic Lifting through USAW and Barbell Lifting
through StrongFirst in 2014. I know you’ll all benefit from having
someone who knows their way around the barbell as well as Dylan does
teaching for us.
Reminders: KB snatch clinic on October 12th. If
you don’t know all about this, ask an instructor- it’s going to be a
blast! Lisa Comito still has room in the KB Introductory Bootcamp
running Tuesdays and Thursdays at 9:30AM from October 8th to the 31st.
Please email us at Info@AlphaFitness.biz for details. We will be
continuing to ask people to arrive early for classes to be assessed
through the Functional Movement Screen
. If you don’t know what that means, you will soon! One of the trainers
will be contacting all current members so if we haven’t quite gotten to
you yet sit tight- we will! As we get closer to finishing up all the
screens on current clients we will send out an email with the collective
results, as well as go into some detail as to how all of this will
benefit you. The training staff has put forth a lot of time (and
money!) to bring this added element to the gym, it adds tremendous value
to your membership and is something that is not being offered in this
capacity anywhere in the state. Looking forward to October!
Just a few quick announcements for this month. Regarding shoes in KettleBell classes, for those that haven’t heard yet we are no longer allowing running/crosstraining shoes to be worn during KB classes. We are still seeing far too many movement patterns that are being affected by footwear and it is very difficult to correct when you can’t feel the floor with your feet. I strongly encourage you to train with KB’s barefoot or in socks but if you feel you need something on your feet the Vibram Five Fingers shoes are acceptable, as are any other shoes with a vibram sole (the Merrell “Glove” line of shoes as well as some of the New Balance Minimus line). You may also were boxing/wrestling shoes or flat soled canvas shoes (such as Converse Chuck Taylors). Please understand that if the trainer instructs you to remove your shoes it is for your benefit! If anyone feels they have a medical condition which requires them to wear a particular type of shoe you must contact Dan directly (Dan@AlphaFitness.biz) before your next class.
Arriving late/Leaving early/Registering for classes. All 3 topics are becoming issues. While I understand that there are always situations that arise, we have a handful of people that are chronically late and it is getting worse. Consistent lateness is disrespectful to your instructor as well as the other participants in your class. The trainers should not have to repeat themselves or start over for the benefit of someone who is late, it is a waste of valuable class time. It is also not acceptable to skip or shorten your warm up because you are late, or to be warming up in the middle of the room while the trainer is instructing the rest of the class on the day’s workout. You are all adults, this should not be an issue. Please don’t force me to institute some form of consequences for lateness. As far as leaving early- it is not acceptable. Our classes are scheduled for 50 minutes. Some days we are done earlier, occasionally we run a bit long (usually only Dan’s classes!). Regardless of where we are in the program you are free to stop, clean up your gear and leave 50 minutes after the scheduled start time. If you have a commitment that requires you to leave sooner than that, please find a different class to attend. One of the driving principles of our gym is the camaraderie of the group experience. Skipping out before the workout has ended does not adhere to that principle. Registering for classes- really? Let’s not even talk about this one, sign up for the classes you’re coming to. Please.
Final note, please save the date- Saturday October 12th we will be holding a KettleBell snatch clinic in place of the 8 and 9AM Saturday classes (There will be 1 snatch session that will run from 8-10AM). There will be no charge for members and we’ll have more details about it to announce soon! That’s all for now- enjoy August!!!!
What do you know about Genetically Modified Organisms (GMO’s)? Are they good for us economically? Are they bad for our health? A necessary evil? Or just plain evil? If you are sitting at your computer right now wondering what the hell GMO’s are and how they pertain to your food you need to revaluate your priorities and get your head in the game!
Let me make it clear from the begining that I am anti GMO. If you would like to argue the other side of it I welcome the discussion but you’d better come to me with facts or I will dismiss you faster than a retiring teacher on the last day of school. It’s easy to say that though because no one can come at me with facts- there aren’t any. All of the research is hazy and inconclusive. Even the research done by the mega corporations that profit from GMO use is only marginally positive. So why am I anti GMO if there’s no proof they’re bad for us? Mostly it’s because we’re not talking about sending a person to jail here. There is no presumption of innocence. The burden of proof is not on the accuser but the producer in this case.
Recent decades have seen the introduction of GMOs, and have also seen a rise in autoimmune disorders, gut problems, and serious allergies. Some say they’re related, some say they aren’t. The bottom line is, GMO’s haven’t been proven safe. The studies that ”claim” to prove safety were performed by the very companies that created GMOs and who also have a lot of pull in the FDA to push for approval. So where is the long term, independent study backing these claims of safety? No such study exists. With no compelling reason to use GMOs, I don’t agree it’s worth the risk.
The Monsanto topic has been hotly debated what with the pathetically transparent passage of the recent “Monsanto Protection Act” (again, if you don’t know what that is all about, crawl out from under the Twinkie and get your act together!). Most rational people that don’t have a vested interest in the company have some serious questions about their ethics and business practices.One look at Monsanto’s profits, the amount of
money biotech companies spend in Washington and elsewhere to protect their
businesses and even prevent consumers from knowing what they’re eating (by
defeating labeling initiatives), and the number of Ex-biotech executives who
now call the shots at the FDA should be cause for suspicion about THEIR ethics and business practices.
This is a photo of a label from a box of Kraft macoroni and cheese imported FROM the US to the UK. There are GMO labelling laws in the UK so although the product is exactly the same, the label is quite different from what we see:
Sometimes food is about more than weight loss. Sometimes much more….