Thursday 6/9/16

Thursday 6/9/16

RIP, Chris.

On Monday June 6th 2016, he suffered from sudden heart failure at his new home in Amsterdam and paramedics were unable to resuscitate him. Having recently been given a clear bill of health and commended by doctors for his remarkable physical transformation; it is incomprehensible that he would pass so suddenly from natural causes. We are all struggling to come to terms with this great loss.

It’s impossible to construct a message that sums up a man who’s heart was so pure and who loved with such ferocity.

A true Brahmin, he taught through action, devoting his life to guide, share and serve others in whatever way he could. A mentor for many, his brilliance as a wordsmith drew the reader in, engaging them on common ground – the pursuit of strength. From this point, he took us by the hand and guided us on a journey of personal discovery.

This was the very same path he walked to turn himself from the self-titled “meat head lifter” into a uniquely enlightened teacher. Using humour and his telltale no-bullshit approach he helped us understand that to be truly strong in mind, body and spirit, we have to embrace change in all its forms. It can be rough and painful as hell, but it leads to something far greater on the other side.

Wielding his pen and chalk as deftly as a Samurai, he cut down complex ideas and built back a simple and elegant message. This message was his guiding principle…‘Be humble and relinquish all desires. Instead, give all you have with love and life will surely deliver all its possibilities in abundance.’

His deep compassion and love extended outwards from being a devoted family man and loving husband, to a dear friend, an inspiring coach and a true leader. His beautiful soul will ever resonate through his work, his voice and the words he left us. But the journey doesn’t stop here. His light will continue to burn bright within Iron Heart Studios, which will launch as planned in the coming months. This is his legacy.

Sign up for class: It’s mandatory. Signing up for class demonstrates that you are committed to training and have your routine and priorities straight. It also keeps Bethany from having to do more work that necessary. So, if you heart Bethany as much as we do, sign up for class. 

(This) Saturday in the Park: The weather looks perfect and Trent is pumped. Join us Saturday at Larry Bell Park (behind the Cobb Civics Center across from the QT on Fairground) for a team workout. And please see the note from above….

A clean note: There are two basic types of cleans: a clean and a power clean. We will use the term “squat clean” to differentiate between receiving the bar in the bottom of a squat versus the power position (crease of the hips above parallel) and eliminate any confusion throughout this cycle. Outside of this, a squat clean is simply called a clean. You might get an eye roll from snobby Olympic lifters if you say squat clean too loud.

Jump Rope 3 Minutes
Hip Mobility Series

Clean Progression
L3/4 – Barbell – all the way through Squat Cleans
L0-2 – PVC – stop after Hang Power Cleans 


2 – 2 – 2 – 2 – 2
Squat Clean

Work up to a heavy double.

Level 2
Light weight Hang Power Clean Practice

Levels 0/1
10 x 10
Heavy Kettlebell Swings (continue working until higher levels are done with cleans) 

After the Cleans:

Levels 2-4
5 x 3
Front Squat (sets across at 75% 1RM)

Levels 0/1
5 x 5
Kettlebell Squats


5x NFT
10 Strict Hanging Leg Raises (or knee tucks) 
10 Ab Wheel Rollouts 

Log your workout on Beyond the Whiteboard.