I was in contact the other day to check with Dave Tate to make sure there weren't any infringements or possible conflicts for using "West Coast Elite" for the new gym I am heading to come November 13th. He thought there was no issue. That's it! West Coast Elite. Has a nice ring to it, […]

"Your only limit is in your mind" Today's Training: Cycle* Belt Squat: 10x8 GHR: 10x8 Leg Press: 10x8 Daily 8: Cycle*

"Training teaches you discipline and patience like few other things do. You can't buy a fit body! You can't get into shape overnight! You can't blame anyone for not being fit! It is only going to happen if you show up EVERY DAY and be PATIENT! Today's Training: Run*: Again, sorta run. Just when I […]

It is with mixed emotions that I make this announcement. Sometime within the next two weeks, I will be ending my tenure with the ownership of the Combat Sports Academy. My home for the past decade is moving its base to a space two towns north of where we are already with an inconvenient address […]

When you don't fee like training, but you know you should. Or if you are short of time. Play, Let's Make A Deal Lifting.

I've been asked on numerous occasions, "Coach, how come we don't do snatches, cleans, power cleans, clean and jerks" or basically, Oly Lifts? My answer is simple, "Because I don't know them". I mean, I can do them but because the Olympic Lift is a Sports Skill that requires a lot of repetition (and not […]

The greatest enemy of human potential is a place called "The Comfort Zone". Today's Training: Run*: 3 miles Shoulder Reliever* Cycle* Cleaned the Gym Chin-up: 3x5 Dip: 3x10 Tricep Overhead Extension: 5x15 Cable Rope Curl: 5x15 DB Supine Tricep Extension: 5x15 DB Curl: 5x15 Cycle*

My clients and friends, the 76 year old dynamic duo, Judy and Davey Reed have yet another meet planned for this weekend.  Although they may have gotten a late start competing in Powerlifting, they have more than made up for it in the number of meets they’ve competed in, and have left a trail of […]

I’m serious.

Learn to control these five things: Today's Training: Run: 3 miles w/ da dgo...* Shoulder Reliever* Cycle* Concept II Row: 10 minutes steady; 20x10/50 Daily 8: Rear Delt Destroyer: 1x60-40-20x 35-25-15 Shrug: 5x6 DB Lateral Raise: 5x6 "Spider Walk": 5x3 w/ micro mini band OHP Isometric Press: 3 different heights for 3x 6 second reps […]

Man...My plate is FULL today. Today's Training: Run*: More like an 'Og 3 miles with the dog before I.... Shoulder Reliever* Cycle* Leg Curl: 5x15 Reverse Hyper: 5x15 Squat: 6 Rep Max with two drop sets of 15 and 20 reps Daily 8: Stability Ball Situps: 100 reps Cycle*

Randy has been a member of OBB for just over a year, has already competed in a raw meet and is now transitioning to the dark side. He'll be competing in his first single ply meet this weekend at the APF PHG Throwdown. at I-4 Fit on 10/28/23 Here's video of his perfect executed squat […]

My son has a "whiteboard" hanging in his room to which I like to write stuff to motivate him. I also write down his daily workouts and then sign it with a particular signature I've used with him over the years. Yesterday, I decided to write "Five Ways To Be a Bad Ass Humam" and […]

California has a "Rainy Season". Usually, it starts in late December or even January, but every now and again we will receive a stray storm off the Pacific. Today was one of those days. Since my wife is traveling, I am tasked with the morning outings with our Bernese Mountain Dog. We don't need a […]

YEARS of nagging hamstring issues, I work them into official "Porkchords". While running sprints two weeks ago, I tweaked one on the second sprint. Three more and I realize best to shut it down. After leg curling the recliner last night, I f'd it up AGAIN! That's when April asked if I was ingesting creatine […]

Since I have stopped seriously competing in powerlifting I have been setting annual goals to strive for. Here's my progress so far.

Most of us see commercialized fitness with people drenched in sweat, with hard glistening bodies, and grimacing with the badass effort they are putting into it to look Afuckingmazing!!! The truth is to lose FAT! Mind you, I said FAT and not training your heart, lungs, and oxygen delivery system, you need to SLOW the […]

“How old would you be if you didn’t know how old you were?” ∼ Satchel Paige If you don't find time to exercise you will find time for illness and injury. Today's Training: Shoulder Reliever* Cycle* Daily 8: Clean the gym* Mop the floor* Chin-ups: 25x3 Dips: 25x6 Cycle*

We overcomplicate things

It’s very hard in the beginning to understand that the whole idea is not to beat others. Eventually, you learn that the competition is against the little voice inside you that wants you to quit. Today's Training: Shoulder Reliever* Cycle* Daily 8: Rear Delt Destroyer: 1x60-40-20x 35-25-15 Face Pulls: 4x15 CABLE pull-a-part: 4x15 Shrugs: 4x10 […]