Southwest Active – Jan. 17

Thursday – Deadlift Linear + Vertical Int + Horizontal Int
A. Deadlift @ 11×1, 4 reps x 5 sets, 3 min b/t – start @ 76-80% + 5-10lbs per set – not touch and go, reset b/t lifts off the floor
B. EMOM x 12 minutes
1st – 3-4 Kipping HSPU to deficit – *scale with HSPU Negatives, HS Holds or seated DB Z Press – legs straddled wide
2nd – 1 Weighted Strict Pronated Pullup + 5-10 Kipping Pullups – hold DB B/T feet then drop – scale with Negatie Lowering + 5-10 Hollow Arch Swings or Hanging + Hollow Arch Swings
C. EMOM x 12 minutes
1st – 3 Weighted Ring Dips – scale with Dip Negatives, Top of Dip Holds or DB Bench press @ 5-6 reps
2nd – 4-6 Supinated Bent Over Rows @ 40×0
D. IF Time* 30 sec Anti-Rotational Front Bridge/30 sec off x 5 sets – no hip movement

Southwest Active – Wednesday – Jan. 16

Wednesday – Mixed MAP Sets
Skill Warm-Up: HS Practice, HS Walking, BMU, RMU, TTB, DU’s (10 min)
3 sets @ 85-90%
15 Burpees to 6 “ OH
10 SandBag Clean over Shoulder @ 80/100/150lbs
2 min b/t sets
2-3 minutes b/t
3 sets @ 85-90%
20 cal Rowing
20 Box Jump Overs @ 20/24” Box – step down
2 min b/t sets
2-3 minutes b/t
3 sets @ 85-90%
5 Pull-Ups
9 Push-Ups
12 Air Squats
15/20 cal AirBike
2 min b/t sets

*reps will be scaled to your ability to ensure you can move fast, recover in b/t sets

*sign up for this one it makes you better!

Top trending health searches of 2018, and how we can help you with many of them better than Google…


Have a question about health, fitness, diet, or a weird symptom you have been experiencing, ask the old Internet and it is sure to provide you an answer.

While we’re not suggesting the answers are always accurate, nor should you turn to Google to heal your health problems, it’s curious to take a look at what was on people’s minds in 2018. What were they searching for most?

Google had the answer, of course: Here are three of the top health-related searches in the United States during the last 12 months, all of which we think we can do a better job helping you solve than by doing online research at midnight to figure out why you’re not sleeping well, or how you should eat.

1. “What is the Ketogenic diet?”

This was actually the top health-related search of the year!

Clearly people are curious about diet, about whether eating Keto will help them be healthier, whether it will provide them with gains, or more likely losses in the form of weight loss.

If you’re one of these folks who is curious about the Keto diet, I advise your to check out this very long, but also very balanced article about the “controversial diet of the year,” put out by the highly-reliable Precision Nutrition. (


From our standpoint, the Ketogenic diet might be a good one for you, either in the short or long term, and it might not. Coming to us means you’ll be paired up with a coach who will work with you to find a way of eating that fits your lifestyle, your genetics and your body composition goals, and that will help you take your health to a new level.


2. What’s the cause of high blood pressure/hypertention?


According to the American Heart Association, more than 100 million Americans have high blood pressure to one degree or other, hence why so many turned to Google in 2018 to figure out the cause of the problem. Obviously the larger concern is that high blood pressure is linked to various heart diseases, strokes and heart attacks. Further, there’s even evidence high blood pressure is also linked to dementia (


Though people are always looking for quick and easy ways to improve their blood pressure—such as the latest two alleged cures for high blood pressure: beet root juice and essential oils—there’s little evidence magical cures like beets will actually make a significant impact on your blood pressure. (That being said, beets even made the Google list this year, as they are quickly emerging as a superfood able to relax and dilate your blood vessels, ultimately helping lower blood pressure, so you never know?).


That being said, we fall under the school of thought that says reversing the damage you have done to your body in the last 20 years might take a little more work than drinking beet juice—it will probably take a commitment to a healthier diet and exercise program. As the saying goes, most things in life that are worthwhile might take a little more work than sniffing essential oils…


3. “Why am I always tired?”


While answers on this one, on Google and otherwise, would obviously be broad and not so straightforward, I would like to wager a few guesses.


Many people have sleep problems they don’t know about, like sleep apnea. Other times it’s because of stress in their lives. Other times still, it’s just bad sleep hygiene (think spending too much time on a screen before going to bed, sleeping with too much light coming in, or sleeping with your room temperature too warm). Many times still, these sleep problems can be fixed by making lifestyle changes through diet, exercise or just by changing your bedtime routine.


We have written about sleep numerous times. You can read a couple of our sleep-related blogs here:


Sleep Apnea Part 1 and Part 2 (Link to June #4 and #5 2018 blogs here)


Sleep Deprivation (Link to September 2018 #5 blog here)


While we don’t pretend to have all the answers to things like sleep apnea and insomnia, we have also found that people who take care of their health via proper nutrition and exercise tend to be less stressed out, their bodies function more effectively, their energy levels increase during the days, and as a result they sleep better at night.


At the end of the year, what does all this tell us? It tells us that people care about their health, even if they’re not making the best choices all the time. They want to know how to fix their problems, and they’re taking action via Google searches to find answers.


In 2019, instead of googling the cause of your high blood pressure or which diet you should follow, maybe consider taking real world action outside of Internet searching. We’re confident we’ll be able to help with your energy levels so you’re not tired all the time, with your high blood pressure, and with your body composition and nutrition goals…

Southwest Active – Jan. 15

Tuesday – Bsq Ecc Sets + Vertical int + Horizontal Int
A. Back Squat @ 40×1, 6-5-4, 2-3 min b/t sets
B. EMOM x 9 minutes
1st – 3-5 L arm DB Push Press @ 11×1
2nd – 3-5 R arm DB Push Press @ 11×1
3rd – Bar Muscle Up/Kipping Pullup/Rope Climb/Ring Muscle Up
C. EMOM x 9 minutes
1st – 5 L arm DB Bench Press @ 20×1
2nd – 5 R arm DB Bench Press @ 20×1
3rd – 5 Weighted Feet Elevated Ring Rows @ 20×1
D. 10 min AMRAP
Wall Walks – 2,2,2,2,2, etc
Toes to Bar 2,4,6,8,10, etc
Plank Walk-Ups – 5,10,15,20,25,etc

Fiber: Does the body even better than we might have thought

Screen Shot 2019-01-14 at 11.25.36 AM

Fiber is a bit like your childhood best friend: Not super new and exciting, but you know you’ll always have a deep love and respect for her.


Though fiber might not be as sexy and exciting as the latest superfood of the day, it has always been there to help the constipated among us get our relief. And by the way, it does so much more than just help us poo a little easier.


There’s new evidence—a study commissioned by the World Health Organization and published in the Journal The Lancet ( looked at 40 years of research—that says fiber might be even more important than we thought, just like that trusty old friend and sometimes annoying friend you have known since you were three.


But first, what exactly is fiber anyway?


It’s the roughage, or the part of the food that can’t be totally broken down by our digestive enzymes. It contains two components: soluble fiber, meaning it dissolves in water (it’s what makes us feel full) and insoluble fiber, meaning it doesn’t dissolve in water.


Some well known health benefits of fiber include a decrease risk of heart disease, high blood pressure, inflammation, Type 2 diabetes and colon cancer. Further, fiber is known to help you lose weight as it makes you feel full and ultimately stops you from eating too much.


Generally speaking, foods high in fiber tend to require more chewing, which helps maintain its structure in your gut to increase the feeling of feeling satiated, and also helps maintain proper lipid and blood glucose levels.


Back to the new research:


The goal of the study was to develop new guidelines in terms of how much fiber we should be eating. The conclusion: We should be eating at least 25 to 29 grams a day. This was discovered from looking at 185 observational studies and 58 clinical studies. According to current data, most people eat closer to just 15 grams of fiber a day.


The study also looked at fiber’s link to chronic diseases, as well as premature death because of these diseases, including heart disease, stroke, Type 2 diabetes, colon cancer, as well as other obesity-related cancers.


The result: Those who eat lots of fiber are 15 to 30 percent less likely to die early from cardiovascular disease compared to those who eat less. Further, a high-fiber diet was also found to be associated with a 16-24 percent lower risk of heart disease, stroke, Type 2 diabetes and colon cancer.


In light of this, let’s consider some good sources of fiber in the food we eat:


  1. Vegetables
  2. Fruit
  3. Whole grains
  4. Pulses/legumes (peas, beans, lentils and chickpeas)


What does 29 grams of fiber look like?


Well, if you’re an avocado lover, you’re in luck!


1 avocado has 11.8 grams of fiber. On the vegetable side, artichokes are king: 10 grams per medium artichoke.


Most fruits and vegetables are considerably lower than this, however. For example, apples, bananas and oranges all have around 3 to 4 grams of fiber and one cup of raspberries has 8 grams. As for vegetables, dark-colored vegetables tend to be higher in fiber, but so are carrots and beats. Swiss chard and collard greens have 4 grams per cup.


Here’s a more comprehensive list of fiber in various vegetables for your reference:


Fiber up, folks.

Southwest Active – Jan. 14

Wk 3/4 – Jan. 14
Monday – Sn Int/Varied + Cj Int/Varied + CF AMRAP
A. Paused Squat Snatch, work to a challenging double
B. 1 Power Clean + 1 Above Knee Hang Squat Clean + 1 Split Jerk – work to a challenging set
C. For Time:
100 DU’s
15 L arm DB Hang Power Clean to OH @ 35/50lbs
15 L arm OH DB Reverse Lunges @ 35lbs/50lbs
20 cal Rowing
15 R arm DB Hang Power Clean to OH @ 35/50lbs
15 R arm OH DB Reverse Lunges @ 35/50lbs
20 cal Rowing
10 L arm DB Hang Power Clean to OH @ 35/50lbs
10 L arm OH DB Reverse Lunges @ 35/50lbs
20 cal Rowing
10 R arm DB Hang Power Clean to OH@ 35/50lbs
10 R arm OH DB Reverse Lunges @ 35/50lbs
100 DU’s

Do you have a healthy personality? Take the test and find out



Have you ever thought about your personality and whether it’s more or less destined to help you live a healthy life?


According to new research from the University of California at Davis that was published in the Journal of Personality and Social Psychology (, some people have healthier personalities than others.


The team of researchers came up with a list of 30 different personality traits that were then organized into five broader categories, which then reveal whether or not your personality is essentially healthy.


These five categories included:


  1. Extraversion
  2. Agreeableness
  3. Neuroticism
  4. Conscientiousness


The UC Davis study suggests you can reliably identify healthy personality profiles based on those five categories (or at least the 30 traits that all fall into one of those five categories).


As crazy and simplistic as it might sound that a personality can lend itself to a healthier life, this research isn’t alone. Existing research has also shown that personality traits are associated with various important life outcomes, inducing mental health, physical health, life satisfaction, meaning and purpose, and even longevity.


So what specific traits make up a “healthy personality?”


Some of the generally-agreed up healthy personality traits, agreed upon both by this research team and others from the past, including humanistic thinkers dating back to the 1950s and 1960s, such as Gordon Allport, Abraham Maslow, Karen Horney and Erich Fromm, are as follows:


-The ability to both experience and express emotions


-Confidence in one’s abilities


-Emotionally stable


-Resilient to stress






-Warm and authentic with others






After they came up with their list of 30 traits, the research team got to work putting together a personality test that anyone can take that spits out a score and lets you know how healthy your are.


To do this, they created a basic, generic personality profile that would become the prototype of a healthy individual. Then they looked at data from more than 3,000 participants. Each person was then analyzed to see how their personality profile matched the expert-generated profile of the “healthy personality.”


It’s obviously a little more complicated than that, so check out the research here ( if you’re curious to dig deeper.


If not, it’s time to find out if you have a healthy personality!


You can take the test here. It only takes a few minutes. (


What was your score?


I’ll leave you with a million dollar question to ponder: Can you change your fundamental personality?



Heads up – Announcement

Hey Everyone,


Next Friday – Jan. 18. I am off to Montreal in the afternoon. Coach Kim is covering 4 and 5pm class Friday. She has prior commitments in the evening so she can’t do 6pm. Instead of cancelling, I have asked Jess Cobb to be in charge of “Open Gym” from 6-7pm. so the workout will be posted. She will be there to help you out and assist you if you have any questions.

Screen Shot 2019-01-11 at 8.32.25 AM.png

Southwest Active – Friday – Jan. 11

Friday – Varied Work Capacity – Partner
For Time: – teams of 2
150 Russian KBS @ 16/24kg – every min – starting @ 0 – 3 Burpees – no jump @ top for both partners
rest as needed
For Time: – teams of 2
100 Wall Balls @ 15/20lbs to 9/10ft
15 Power Cleans @ 75/115lbs
15 Lateral Barbell Burpees
12 Power Cleans @ 85/135lbs
12 Lateral Barbell Burpees
9 Power Cleans @ 95/155lbs
9 Lateral Barbell Burpees
Rest as needed
*IF TIME – teams of 2 with a partner
3 rounds/NOT for TIME – alternate rounds with a partner
50ft L arm Farmer Carry – heavy
50ft R arm Farmer Carry – heavy
5-10 Strict Toes to Rings/Strict Knees to Elbow