Pics from the Week

Mother son ball over bar passing

Jamie giving it her all on her strict press

Great efforts by everyone this week. We will have a few new faces joining us in the next couple weeks so make them feel welcome and apart of our community. Monday, (tomorrow) we will have one 630 class.

Cindy and DT are our friends

Bird's eye view of today's action

Could not be more pleased with the amount of effort and determintion showed by our community at APF the last couple days when we took on "Cindy" and "DT". It's important to remember when we are going through these workouts to rely on our technique and will power to get us through that "wall". What is the wall you ask? The wall is that point in the workout when you are completely spent and feel like you can no longer go on. When you are so out of breath that you feel like you can never catch it. When your muscles burn like nothing you've ever felt, or haven't felt in a long time. Sometimes this wall can really question your work ethic and really define you as a person and who and where you want to be. I expect nothing less than everyone to hit this "wall" and push through it by developing mental toughness and a relentless intensity. The best way for me to develop mental toughness is to remember to breath and think about your goals. And never forget there are people in your life that love you and care about you and want you to live a long, healthy life. The road to being in shape and healthy is not an easy one though. It takes a consistant effort of showing up to the gym, hyper-vigellance of what you are putting into your body with your diet, dilligent hydration, stretching, rest, etc. One of the biggest hurdles of reaching your goals will be the soreness you will endure during the first few weeks of the program. This concept will test your determination to make it happen!! Soreness is a right of passge when we take on this endeavor and you need to let your body take its coarse and get acclimated to the movements and exrecises. Just remember everyone else in the gym is feeling the same burn and suck you are. So feed off everyone's energy and effort and continue to improve!!

Big game tomorrow against Rogers, I will see all of you there. Happy rest day. Congrats to my awesome girlfriend for leading her girls volleyball team to victory in the first game of the season!! :D

Intensity!!!

Nothing like some burpee -lunges, pick n press and bi-cycle crunches

Totally awesome to see people settin PR's on their 1 rep max deadlift and their 400 meter run tests this week. LouAnn PR'd on her 400 meter run by freakin 30 seconds!! She did the whole thing without stopping. And my 400 meter trail is not your father's 400 meter on a flat track, NO, NO. This 400 meter has uphills and downhills that keeps that heart rate up and the lunges pumpin'. LouAnn has been working super hard on not only her run but with everything else and I'm stoked to see her reach her goal of running that bad boy UNBROKEN!! Just goes to show how hard work and persistance can pay off, even in a short amount of time. The atmosphere at the gym has been good, with everyone making progress and with our Eagles on the winning track always puts people in good spirits. Nice work this week everyone, have a good weekend. See you on tuesday. No class on monday, we will have a saturday morning class for a make-up.

If you aren't "floored" after your workout like LouAnn and Travis are in this photo.. you didn't go hard enough on your workout...plain and simple!!

Continuous Progress

Everyone I know and spend my time around are all hard working, amazing, unique individuals. Everyone, along with myself have super busy schedules with work, kids, sports etc. That is no excuse though for me not posting more consistantly on this blog. Everyone's efforts should be displayed on this page on at least a bi-daily basis. This week we set some first time PR's (personal records) on our front squats, deadlifts and power cleans. Was really happy to see everyone's dilligent work on thier technique come to fruition in a performance setting. My APF'ers also showed a ton of heart and grit in grinding out a hero wod on 9/11. The key to our success is to come as consistant as possible and maintain a healthy diet. Also remember to tell as many people as you can about APF and continue to build our community of healthy patrons in graham.

AMAZING GRACE!!

Last Friday we had a rockin early 3pm "GK tailgate" wod where we got after Grace. 30 clean and jerks for time 135/95. So stoked to see everyone getting after it with high intensity and excellent technique. I believe our insatiable energy carried over to our game that night because we won big 28-12!! Looking to use our new weights, pull up rig and boxes as we introduce new people to our awesome gym.

Exciting new gym remod

Super stoked to finally have a hyper legit pull up rack inside the shop box at APF. With a whole weekend's help of our friends and family we were able to assemble this awesomeness. Starting to make some big changes at our gym and looking to bring in some new faces. Our current members are working really hard and its awesome to see some old faces coming back, trying to work out schedules with football and school starting. Tuesday we had a good workout burner to get everyone back into it.

3 Rounds: 10 jumping pull ups, 20 push press75/45, 30 air squats

Friday we will have a 3pm GK-APF "tailgate party" wod to get us feeling good before we take on Curtis. Looking forward to seeing everyone there. GO EAGLES!!