Five reasons to book a PT with your coach


Training is a bit like the expression, “The more you know, the more you realize you don’t know.”

For example, when you first learned a clean, you were probably just trying to grasp the basic concept of the movement: Keep the bar close to your body, get full hip extension, and then drop into a decent landing position with the bar in the rack position. Essentially, your goal was to make it look somewhat like a clean is supposed to look. It was a big picture moment, and the minor details, things like the hook grip or catching the bar below parallel, weren’t even discussed. You probably didn’t even know these concepts existed!

Six months later, you realize that, although your clean has improved a lot since Day 1, you’re still very much a novice, and there are still so many things to improve upon. You now know more than you did, and as a result are realizing all the things you still don’t know…

Enter personal training: It’s not just for our new clients. In fact, it’s as valuable for the more experienced athletes as it was for you when you first walked through our doors.

Think about any elite athlete for a moment: They usually receive more, not less coaching, the more elite they become in their careers. In fact, the more elite they become, the more coaches, and the more specialized coaches, they start accumulating as part of their team.


5 reasons you should book a PT with your coach, even if you have been around for three years:

5. Stop the plateau!

When you first start training, improvements were fast and furious. Remember those days? Every single day was a new personal best. But after a number of months, sometimes even years, these improvements become fewer and further between. World-renowned fitness coach James FitzGerald of OPEX Fitness in Arizona explained this plateau-ing has to do with how your central nervous system develops.

“Once your central nervous system becomes more developed, it gets harder and harder for your body to adapt quickly,” FitzGerald said.

So the more fit you become, the more developed your central nervous system becomes. As a result, it gets harder to make those gains.

This doesn’t mean you should give up. It just means your training needs to be a bit more specific in certain areas to help you continue to adapt.

Book a PT and your coach can help by giving you homework on areas where you need it most to help you move forward with your fitness and continue to get those adaptations that lead to PRs.

4. Technique Takes Time

I already alluded to this one, but basically the stronger you get at the more technical movements like cleans, snatches and muscle-ups, the more coaching you need to iron out the minor details of the movements. Sometimes fixing those tiny little things are what’s going to make a world of difference in propelling you forward. It’s hard to address these in a group class of 15 other people.

What you need are lots and lots of reps with a coach’s eye watching your every little movement. In other words, a one hour personal training sessions where you spend the entire 60 minutes breaking down your muscle-up kip or your first pull during a snatch.
3. Rehabbing Injuries

Some people get injured and learn how to work around it effectively, all the while never actually healing the injury.

If this is you, take the time to meet with your coach and address not just what you need to be doing to avoid pain, but also what you need to be doing to move in the direction of rehabbing your lingering injury once and for all. Maybe you need some activation drills in your warm-up, maybe you need some mobility work to get your hips working more effectively, or maybe you need to iron out some muscle imbalances. These things are best tackled in a one-on-one environment.

Not only that, if there are certain movements you DO need to avoid for a little while, your coach can help provide you with the best movement alternatives to pursue during the class, so you’re getting the most out of each session despite working through an injury at the moment.

2. Accountability

We promised you a coach for life when you started with us, and we want to live up to that promise. Meeting with your coach periodically in a one-on-one environment will help you assess and reassess your goals and commitment to your fitness, and will help us help you stay accountable to your plan. And because this plan is likely going to change throughout the years, it’s especially important to meet up periodically to keep you on track.

1. Maximize group classes

Meeting up for a PT is the single best way to help prepare you for what’s coming up in classes, ultimately to help you maximize what you get from each class.

If the next 6-week cycle involves a lot of overhead work, for example, and you’re prone to shoulder problems, your coach can steer you in the right direction in class—provide some warm-up, cool down and accessory work, for example—to keep you injury-free during the next cycle.

Like I said, we promised you a coach for life and we want to deliver than promise. Take advantage of this by booking a PT with yours!

Southwest Active – Nov. 22

Thursday – Cj EMOM + Cj Cyclical
A. Squat Clean & Split Jerk Cluster 1.1 x 8 sets, 2 min b/t – building, good technique
B. Warm-Up/Prep
C. 30,20,10 For Time – teams of 2
AirBike cals
Double KB Push Jerks @ 16/24kg/hand
D. For Time – teams of 2
Row cals – 30,20,10
Hang Squat Clean @ 85/135lbs – 20,15,10

Southwest Active – Nov. 21

Wednesday – Upper Int/Varied + SL Int + Core EMOM
A1. Tall Kneeling Filly Press @ 41×1, AMRAP unbroken/arm x 3 sets, 1:30 min (aim for 6-9 reps)

A2. Strict Pronated Pull-Ups @ 41×1, AMRAP unbroken x 3 sets, 1:30 min
B1. Weighted Ring Push-Ups @ 41×1, 5-6 reps x 3 sets, 1:30 min
B2. Weighted Feet Elevated Ring Rows @ 41×1, 5-6 reps x 3 sets, 1:30 min
C1. Pendlay Rows @ 20×1, 5 reps x 3 sets, 10 sec
C2. Pendlay Rows @ 20×1, 10 reps x 3 sets, 2 min – lighter than C1.
D. Dumbbell Romanian Deadlift @ 40×1, 10-8-6, 2 min b/t – all tough sets, really tough sets – if grips an issue STRAPS
E. EMOM x 9 minutes:
1st – 30 sec Weighted L Side Bridge
2nd – 30 sec Weighted R Side Bridge
3rd – 20-30 sec V-Ups

Southwest Active – Tuesday – Nov. 20

Tuesday – DODL Linear + Fsq Ecc + Sn Cyclical 
A. Double Overhand No Hook Grip Deadlift @ 11×1, 8-8-8-8, 2-3 min b/t – tough sets, increasing per set – last set tougher
B. Front Squat @ 40×1, 6-6-6, 2-3 min b/t – tough sets, increasing per set
C. Warm-Up/Prep
D. 21,15,9 for time
Overhead Squats @ 55/75lbs
Lateral Barbell Burpees
Row Cals

Stop the boring cardio already: Science says lifting weights is better for your heart than running!

Diane Sled Pull

Though the benefits of lifting weights are well-researched and well known, there was one thing runners and cyclists could always hold over the heads of the strength training advocates: Heart health!

In other words, lifting weights has always been considered good for muscle and joint health, but when it came to avoiding heart attacks and strokes, we have been led to believe cardio, like running, walking, swimming or cycling, was also required.

Step aside runners: We don’t need you anymore!

New research recently presented at the American College of Cardiology Latin America Conference 2018 in Peru, discovered lifting weights is even better for the heart than going for a walk or run.

To come to these conclusions, researchers examined health records from more than 4,000 people and surmised that, while both running and lifting weights both do reduce the risk of heart disease, lifting weights had an even greater effect than traditional cardiovascular exercise, such as walking, running or cycling.

Cardiovascular risk factors, such as high blood pressure, obesity, diabetes and high cholesterol, were taken into consideration during the research, as were age, ethnicity, gender, and whether the person was a smoker.


The findings: Any type of exercise reduces the chance of cardiovascular disease risk factors, but the best kind of exercise for reducing cardiovascular health problems is static exercise, such as lifting weights, as opposed to dynamic movements, like running.

One of the theories behind these results, which have also been backed up by previous research, is that heavy, static exercises provide the circulatory system a more effective workout because oxygen expenditure is more intense.

This study isn’t alone. Recent research from the Iowa State University ( also says lifting weights just one hour a week can reduce your chances of heart-related problems by as much as 40 to 70 percent.


The Iowa State University research looked at data from close to 13,000 adults in a longitudinal study that measured three health outcomes: cardiovascular events like a heart attack that didn’t result in death, cardiovascular events that resulted in death, and any type of other event that resulted in death. They concluded that strength training reduced the risk of all three of the above.


Not only that, but you don’t need all that much of it. The research said just one hour a week of weight lifting/resistance training can have a huge effect on a person’s heart health.


This study also looked at the relationship between lifting weights/strength training and diabetes and high cholesterol, and showed that weight training lowered the risk of both. It also suggested one hour per week of strength training was associated with a 29 percent lower risk of metabolic syndrome.


It might be time to ditch the treadmills and ellipticals (or at least reduce their use) and replace them with barbells and DBs…! Give us a shout and ask us how we can help steer you in the right direction.







Southwest Active – Nov. 19

Wk 1/4 – Nov. 19
Monday – Sn EMOM + LSD Gym
A. 1 Halting Snatch Deadlift + 1 Snatch High Pull + 1 Above Knee Hang Squat Snatch x 10 sets, 1-2 min b/t
B. Warm-Up/Prep movements
C. 20-30 min Rowing or AirBike @ 75%
Every 2-3 min get off and perform Upper Pulling Movement (Hang from Bar, Chinover Bar, Negative, Strict Pull-Up, Kipping Pull-Up, BMU, RMU Rope Climb, Feet Elevated Ring Rows)
Every 2-3 min get off and perform Core/Hold – (30 sec FLR on Rings, 30 sec Handstand Hold, 30 sec Double DB OH Hold, L-Sit Progression – bent, hollow, straight, etc)
*Also keep the RPM and Rowing pace consistent for the duration of workout. Also minimize the transitions

Southwest Active – Saturday – Nov.17

Saturday – Rowing Flow + AirBike Flow + Strongman EMOM
Teams of 2:
Water Fall Style
4 rounds @ increasing effort per round
21 cal Rowing
15 cal AirBike
9 Burpees to 6 “ OH
*goal is to increase pace per round as a team
Rest as needed
EMOM x 16-20 min
1st – 100ft Front Rack SandBag Carry
2nd – 30 sec Gymnastic Practice
3rd – 50ft Bear Crawl
4th – 30 sec Gymnastic Practice

Southwest Active – Friday – Nov. 16

Friday – MAP 10/10 – MWG
10 min @ 85-90%
4 KBS @ 24/32kg
8 Wall Balls @ 15/20lbs to 9ft/10ft
– 5 min rest
10 min @ 85-90%
100ft Double KB Front Rack Carry @ 16/24kg (25ft down and back)
25ft Walking Lunge – no load
10 Burpees
25ft Walking Lunge – no load
– 5 min rest
10 min @ 85-90%
50 Burpees over 20/24” Box
40 cal AirBike
AMRAP Double Under in time remaining

Fish Oil? Vitamin D?

They say’ maybe you don’t need fish oil, after all. And maybe you don’t even need Vitamin D!?


Ten percent of the population in North America is reported to take both a fish oil and vitamin D supplement on a regular basis. We, too, have frequently pushed the important of both of these supplements for good health.


But, inthe name of being balanced, I wanted to report about a new study that was recently presented at and American Heart Association conference and published in the New England Journal of Medicine ( that is trying to prove us all wrong!


The research makes the bold claim that neither fish oil nor vitamin D—when taken by healthy people—is linked to lower rates of either cancer or heart disease.


(However, high doses of prescription fish in people with high triglycerides and other risk factors for heart disease DID, in fact, reduce the chances of heart-related death, according to the research).


The research included close to 26,000 healthy adults in the 50-plus category with no history of cancer or heart disease.


Participants were divided into groups. One group took 1 gram of fish oil and 2,000 international units of vitamin D daily, while another took the same dose of vitamin D plus a fish oil placebo. A third group took 1 gram of fish oil plus a vitamin D placebo, and a final group took two placebos.


After five years, the researchers concluded, when it came to cancer and heart disease, there was no benefit to taking either supplement.


So. Yeah. What do you think about that?


Here’s what I think: I’m going toplay devil’s advocate for a moment…


The first thing that came to my mind was that the participants in the study only took 1 gram of fish oil per day, which I’d argue might not be a high enough dosage to receive much benefit. Check out our Fish Oil post here, where we discuss dosage (link to July 2018 #8 blog).


To recap what we wrote about in our blog, one popular suggestion for figuring out how much fish oil you should take is as follows:


0.5 grams of EPA and DHA PER 10 POUNDS OF BODYWEIGHT. And if you’re recovering from an injury, are overweight, stressed out, not sleeping well or have a poor diet, this can even be upped to 0.75 to 1 grams per 10 lb. of bodyweight.


This means if you weigh 150 lb., then:


  1. Divide 150 by 10 = 15
  2. 5 g (of fish oil) and multiply that by 15
  3. 5 x 15 = 7.5 g


7.5 grams is considerably higher than the 1 gram of fish oil consumed by the participants in this study!


Second of all, while this new study might show there’s no link between fish oil in healthy adults and heart disease and cancer, as we have reported before, fish oil and vitamin D are linked to having health benefits beyond just cancer and heart disease. For example:


Fish Oil:


Known to:


-Improve mood

-Reduce inflammation

-Improve concentration and focus

-Improve bowel health.


And many people we know report it helps their athletic recovery at the gym (i.e. reduces DOMS).


Vitamin D:


Known to:


-Help maintain healthy bones and teeth

-Support immune system health

-Support brain health

-Support nervous system health

-Help regular insulin levels


And, of course, there’s the whole sunshine vitamin thing. If you go months at a time in colder weather climates where you don’t see much sun, then it’s super important to keep getting Vitamin D in the winter. Often times, the only option is a supplement.


What do you think? Is this study onto something? Do you take fish oil? Vitamin D? Do you notice any benefits when you do?

Thursday – Sn Mod/Complex + Cj Mod/Complex + Halting Sn DL + Pchain
A. Above Knee Hang Squat Snatch, work up in a single in 15 min 
B. Above Knee Hang Squat Clean, work up in a single in 15 min –
C. Halting Snatch Deadlift @ 11×1, 3 reps x 4 sets, 2 min
D. 10 min AMRAP Step-Ups on to 20/24” – new test – record score – alternating reps – standing up @ each rep
*test – goal here is counting total reps, moving well, continuing to move

*10 min Step-Up – could be the most important fitness test some of you may ever do. Think about this from a longevity and health perspective – if we can’t step-up on a box, are we really healthy? are we really fit enough to live a physically active life!??!  You know the answer.