Podcast - Crunchmax 24/7: Recent Episodes
Nate Sagez
Have you ever asked yourself these questions?
- Why can't I do this move properly?
- Why can't I lose weight?
- Why am I not getting to my goals?
Well, the answer may be that you need more personalized attention.
In my personal opinion, I believe that everyone can benefit from 5 personal training sessions per year. And I do mean everyone, myself included.
It's great to have a trained set of eyes on you when you are working on difficult movement patterns. Someone that has seen all of the faults, knows the cues to correct those faults, and someone to provide guidance when your lost.
Not even at my heaviest. I think this picture was at 230 pounds, but I had gotten all the way up to 255 pounds at my heaviest.
The leanest I have ever been. Had gotten down to 193 pounds during a juice fast.
Let me start off by telling you a little bit about my journey.
As some of you may or may not have known, I had struggled with my weight for years before finally having my “AAHA” moment. It took me about a year to drop almost 50 pounds; it seemed like it took forever and I felt that I wasn't getting anywhere. Everyone would compliment me and say that they could notice the changes I had went through, but I never saw those.
Remember, you’re always your biggest critic.
Then one day I looked at some old “before” pictures that Nate had taken of me and I realized I had changed, A LOT. The scale might not have moved much, but my body composition had made a drastic change, not to mention how good I felt. My clothes fit so much better too, after a wardrobe change of course.
Everyone loves being strong!!
After that, it has been all about maintenance, figuring out new goals, and sharing the knowledge I have learned on my journey with others.
So, when you see a trainer and assume that they have always been "in shape" remember that is not always the case.
I've been there, so I know the road to take and the obstacles you'll face along the way.
We can work together to help you achieve your goals, whatever they may be. I go the extra mile to make sure you hit your goals!! I don’t like saying “serious inquiries only”, but this is a major commitment both time wise and financially, as well as a life changing decision, so I want you to be as committed as I’ll be.
From my first and only Crossfit competition.
I have trained hundreds of people from all walks of life. Ranging from grade school aged kids to grandmothers and grandfathers. Many of these clients had mobility issues, prior injuries, or little to no workout experience.
Everyone that I've trained has seen vast improvements and results. Because, at the end of the day that's what I want to offer you. Results!!
We will start wherever you are at personally and we will work together to crush your goals and be the best person you can be!!
“I joined The Crunch a year ago and hired Mitch, my goal was to get in shape for my daughters’ wedding. There have been many rewards. Besides weight loss and having more energy, it has helped my mobility and flexibiity so much I can get on my mule easier! I also love The Crunch becuase there is no intimidation and everyone has been very helpful. It’s the best money I have ever spent!”
— Annie Pazero
If you would like to sit down and discuss some options moving forward, you can call me at (618) 535-9766. Initial inquiries are always free!!
Or, if you've already made up your mind to make this commitment you can click on the button below!!
train me mitch!!
Even if you're comfortable with your weight, we can still work together. Maybe you want to get better at pull ups, running, getting stronger, or whatever the case may be. There are also half hour sessions available to work on specific weaknesses.
Showing off some mad hops!!
Check out half hour sessions here!!
half hour sessions
If you have a problem, let me help, that's why I'm here!!And even if you’re not interested in personal training, I hope that you will make a great decision to better your health, longevity, attitude, and confidence by stopping by one of our locations.
Hope to see you soon,
Mitch
WEEK LONG SALE!!Gift Certificates for $75!One month unlimited memberships for $15 off!3 Personal Training Sessions for $60 off!Unlimited Class Memberships for $30!All in stock apparel is 50% off!
buy online
These are great gifts for that special person in your life!
- Your college student coming home for break
- That person who is hesitant about coming in without prior knowledge
- Yourself
Limit 3 per person.
Buy 3 months for yourself, or give them to your favorite person!! You will be able to purchase them at either gym from November 25 - December 2
50% off all in-stock apparel!! Sizes and colors are limited. First come, first serve. Shirts are $10 a piece!!
Dr. Dave Liston is a pharmacist, sports nutritionist, and fellow Cruncher. As an expert in medications, he is a powerful resource on what needs to be done to stay off of them! Tune in as Dave and I discuss the role of diet in long-term health and wellness. We dive into his biggest tips on using lifestyle changes to improve performance and maintain vitality, including ditching the junk food and eating more whole foods. You won’t want to miss this conversation that will leave you motivated and inspired to seek your own potential!
This is our very first member highlight episode! Today, we are talking with Renae Jones, who has lost over 50 pounds in the past year! She is an amazing Cruncher with a very inspirational story, and one of the most infectious personalities around. This conversation will lighten your day, as well as motivate you to want to become the best version of yourself in all areas of life. Enjoy!
Listen in on this empowering conversation with Corey Waltz, the co-owner of Iron House CrossFit. We tackle topics such as overcoming the biggest challenges people face when trying to improve their fitness, how to prevent burn out, what to eat for optimal performance, the true value of becoming physically fit in every day life, and more! You don’t want to miss it!
Do you often find yourself eating right and exercising religiously for a week and then falling off the wagon? Listen in as we talk with Dr. Katie Drake Sherer about how to succeed in living a healthy life!
The summer heat is upon us and we can all feel it during our workouts at The Crunch. While it is great to open up the garage doors and get outside, it can also cause problems if you are not careful. Here are a few tips to keep in mind as you stay fit and healthy all summer long!
- Stay Hydrated – Not just during your workout, but throughout each day. If you are dehydrated going into a workout you will have a harder time staying cool. Also, take frequent water breaks during your workout!
- Stay Fueled – In the winter, we are often able to get away with not eating for several hours before a workout. In the summer, our bodies cannot handle this as well. It is one of the leading causes of people feeling faint during their workouts. If you come to the gym straight from work consider having a small snack on your drive, such as an apple or a healthy protein bar. You should try to eat something within 2 hours of any workout to fuel you through, especially in the hot summer months!
- Take Breaks – You know your body better than anyone else, even your trainer! We all want to push ourselves, but staying safe must be the first priority. If you feel like you are getting overheated or not feeling right, take a break. Sit down and drink some water!
Symptoms to watch out for
Dizziness
Nausea
Chills
Weakness
If you feel any of these symptoms, immediately sit down on the ground. If you do happen to pass out (which hopefully will never happen!) you want to be as close to the ground as possible. Make sure someone around you knows what is happening so they can get help. Drink water and try to eat a snack! Your trainer will be there to help cool you down and get you feeling better!
21 Day Summer Shred Ab Challenge; Day 19 3 Rounds: 10 Seconds Each Move
Level 1) Flutter Kicks
Level 2) Hold
Level 3) Hold
Level 4) Hold
Level 3) Hold
Level 2) Hold
Level 1)Flutter Kicks
*30 seconds rest between rounds
Fruit Pie Crust:
1 cup unsalted cashews
12 dates
- Crust: Put ingredients into food processor and chop well. The final product should be sticky. Press into a pie pan to form crust.
Filling:
1 cup plain greek yogurt
½ cup natural peanut butter
- Filling: Stir ingredients together and place on top of crust.
Topping:
Any chopped up fruit you like!
-Finally, add your toppings and chill in refrigerator!
21 Day Summer Shred Ab Challenge; Day 18 5 Rounds: 20 seconds each move
1) Spiderman
2) Pillar Plank w/Hip Raise
3) Right Side Elbow Touch
4) Left Side Elbow Touch
5) Superman
- 30 Seconds Rest Between Rounds
Trail Mix
A handful of each in a ziplock bag
-Almonds
-Walnuts
-Pecans
-Raisins (no added sugar, only ingredient should be raisins)
-dried cranberries ( these are harder to find with no sugar added so usually stock up when I can get to a health food store)
Then add 1 tbsp of PB2 and shake up!
21 Day Summer Shred Ab Challenge; Day 17 5 Rounds:
10 Jumping Jack
10 Crab Kicks
10 Jumping Jacks
10 Crab Hand to Foot
10 Jumping Jack
10 Mountain Climbers
10 Jumping Jacks
10 Plank Punch
Sweet and Savory Quesadilla
½ small cooked sweet potato
1 egg
1 cup spinach
2 ezekial tortillas
2 tbsp garlic hummus
Salsa and plain greek yogurt for topping
-Combine sweet potato, egg, and spinach in a skillet until egg is cooked thoroughly. Remove from skillet and place 1 tortilla with hummus spread on it into the skillet. Top with cooked ingredients and the other tortilla. Cook for 2-3 minutes on each side or until slightly crispy. Top with salsa and greek yogurt!
21 Day Summer Shred Ab Challenge; Day 16 Tabata Tuesday: 20 seconds on 10 seconds of rest
4 Rounds:
1) Mountain Climbers
2) Inch Worms
3) Spiderman
4) Knee Drive
30 Seconds Rest Between Rounds
Flatbread Pizza
Ezekial tortilla shell or Joseph’s Flatbread
Place tortilla shell/flatbread in oven for about 5 minutes on 350 degrees
Remove from oven and spread 2 tablespoons of hummus on top (any flavor you would like)
Add ½ cup of black beans, and chopped onion, green pepper, mushrooms, and tomatoes
Optional: add a small amount of shredded cheese
Return to oven for 5-10 more minutes, until crust is slightly crispy
-you can also add chicken instead of beans and any vegetables you would like, or use eggs etc. and make it into a breakfast pizza!
21 Day Summer Shred Ab Challenge; Day 15 3 Rounds Each Side: 15 reps each movement
1) Side Toe Touch
2) Knee To Elbow
3) Side Plank 30 seconds
4) Side Dip
5) Lateral Leg Lift
*30 Seconds rest between rounds
Protein Waffles1/2 cup cottage cheese
2 eggs
1 teaspoon vanilla extract
2/3 cup old-fashion oatmeal
2/3 cup grated zucchini or carrots
1 teaspoon baking powder
2/3 old fashioned oats
-Combine all ingredients in food processor until smooth. Cook mixture in waffle iron as directed. Top with honey, peanut butter, or fresh fruit and enjoy!
-I like to make a triple batch of these at a time and freeze them for a quick breakfast later that can be popped in the toaster!
21 Day Summer Shred Ab Challenge; Day 13 On the minute for 8 minutes sprint/run 100m + 10 second plank.
Sub 20 seconds of sprinting/running if unsure on the 100meters.
21 Day Summer Shred Ab Challenge; Day 12 5 Rounds: 10 Reps Each Move
1) In and Out
2) Right Side In and Out
3) Left Side In and Out
4 Cross Body Toe Touch
5) Bicycle
30 Seconds Rest
Banana Ice Cream 1 frozen banana
2 tbsp peanut butter (no sugar added)
1 square of 100% caocao (baking aisle at wal mart)
Approximately ½ cup unsweetened original almond milk
Add all ingredients to blender. Add milk a little at a time until desired consistency is reached. You will never need regular ice cream again ;)
21 Day Summer Shred Ab Challenge; Day 11 20 Seconds Each move: 5 Rounds
1) Plank Shoulder Tap
2) Right Side Plank Dip
3) Left Side Plank Dip
4) Traveling Plank
5) Right Side Reach Through
6) Left Side Reach Through
30 Second Rest
Muffins (about 24 muffins) (video) (edited) (Uploaded)
4 extra ripe bananas
4 cups grated zucchini (about 2 whole zucchinis, I chop them in food processor)
6 eggs
1 cup unsweetened original almond milk
¼ cup honey
3-1/2 cups rolled oats
3 scoops protein powder
1 Tbs cinnamon
1 tsp baking powder
1 tsp baking soda
-Preheat oven to 375 degrees. Combine all dry ingredients in food processor then place in large bowl. Combine all wet ingredients in food processor. Finally, stir all ingredients together in large bowl. Place mixture into muffin pans and bake for 25 minutes.
Optional: top with peanut butter or honey, or enjoy plain!
21 Day Summer Shred Ab Challenge; Day 10 5 Rounds:
10 Cross punch (each side)
3 Burpees
10 Uppercut (each side)
3 Burpees
10 Hook Punch (each side)
3 Burpees
Power Bowls Combine the following:
4 cup cooked quinoa
1 small sweet potato
½ cup canned black beans, rinsed
1 cup greens (spinach, kale, collard greens, beet greens, etc.)
1 cup roasted veggies (broccoli, asparagus, green beans, peppers, etc.)
1 tbsp of chia seeds
Optional: Top with salsa for added flavor
Food prep ahead of time by cooking large portions of quinoa as directed, sweet potatoes in a crock pot, and roasted veggies in the oven for the week ahead. This is a great power packed meal that can be thrown together any night of the week!
21 Day Summer Shred Ab Challenge; Day 9 Tabata: 16 rounds: 20 sec of work; 10 sec of rest
1) In and Outs
2) Reverse Planks
3) Windmills
4) Reverse Crunch
Apple Cranberry Salad
8 cups of spinach
2 apples, chopped into cubes (color or your choice)
½ cup of dried cranberries
1 cup diced celery
1 cup walnuts
Dressing:
¼ cup apple cider vinegar
¼ cup olive oil
2 tbsp honey
2 tbsp mustard
-Combine all salad ingredients in a large bowl. Mix dressing ingredients together with a hand mixer or food processor. Place dressing on salad immediately before enjoying!
21 Day Summer Shred Ab Challenge; Day 8 5 Rounds: 10 reps Each Move
1) 10 Sit Ups
2) 10 Crunches
3) 10 Straight Leg Sit Ups
4) 10 Leg Raise
5) 10 Russian Twist
*1 Minute Rest Between Rounds
Protein Pancakes 2 eggs
1 banana
1 scoop of protein powder
Frozen blueberries (optional)
-Combine all ingredients (except blueberries) in a food processor and blend until smooth. Stir in blueberries. Cook batter on the stove top just as you would regular pancakes! This is one serving, makes 3-4 pancakes.
21 Day Summer Shred Ab Challenge; Day 6 Every Minute for 8 Minutes:
Sprint 100m; rest till top of minute
If you don't know what 100m is, sprint for 20 seconds and rest for 40seconds; 8 rounds
21 Day Summer Shred Ab Challenge; Day 5 10 - 1 Russian Twist
1 - 10 Russian Twist
Smoothie ½ frozen banana
1 cup frozen berries
2 cups greens, fresh or frozen (spinach, kale, etc.)
1 tbsp flax seeds (baking aisle at wal mart)
1 tsp apple cider vinegar (Good for metabolism; condiment aisle in wal mart)
1 “pinky” of ginger root (Great for reducing inflammation!; produce section at wal mart)
1 scoop of protein powder (I use About Time Vegan chocolate protein, sold at The Crunch)
1 cup unsweetened original almond milk
-Combine greens and almond milk in blender and blend well. Add all other ingredients and finish blending until desired consistency.
21 Day Summer Shred Ab Challenge; Day 4 3 rounds; 20 seconds each move
1) Pillar Plank
2) Right Side Plank
3) Left Side Plank
4) Traveling Plank
5) Inch Worm
6) V Plank
1 Minute Rest Between Rounds
Energy Balls
Ingredients
1 Cup old fashioned oats
1/2 cup of natural nut butter (almond butter, peanut butter etc.)
1/2 cup of flax seed
1/3 cup of honey or raw maple syrup
1 tsp. of vanilla extract
Optional
1/3 cup of coconut flakes
1/3 cup Dark chocolate chips or cocao nibs
Instructions
Stir all ingredients together and roll into bite sized balls. Set and store in the refrigerator
21 Day Summer Shred Ab Challenge; Day 3 5 Rounds: 30 Seconds Each Move
1) Knee to Elbow
2) Oblique Knee To Elbow
3) Front Kick
4) Side Kick (Switch Legs At 15 Seconds)
5) Front Leg Lift (Switch Legs At 15 Seconds)
6) Side Leg Lift (Switch Legs At 15 Seconds)
Creamy Avocado PastaSauce:
3 soft avocados
½ cup unsweetened almond milk
1-2 garlic cloves
½-1 tsp cayenne pepper (depending on how spicy you like it!)
Juice from ½ a lime
Combine all ingredients with a food processor or blender. Heat in sauce pan on stove until warm.
Noodles:
-Cook Explore Asian fettuccini noodles as directed. Add vegetables, such as broccoli, spinach, mushrooms, and/or asparagus to pot of boiling noodles for the last few minutes.
Top a serving of noodles and vegetable mixture with desired amount of sauce and enjoy!
21 Day Summer Shred Ab Challenge; Day 2 Tabata Tuesday
20 seconds of work/ 10 seconds of rest. 16 rounds: 8 minutes total
1) Leg Climb Right
2) Scissors
3) Leg Climb Left
4) Bicycle
Quesadilla 2 Ezekial Brand tortillas (can be bought at health food stores, including Nature Kist in Jerseyville or Schnucks)
2 tbsp hummus
1 cup of veggies of your choice (exp. Mushrooms, spinach, onions, peppers, etc.)
½ cup black beans or cooked chicken
Fresh Salsa, ½ avocado, and plain greek yogurt (to act as sour cream!) for the side
-Spread hummus on one tortilla, top with veggies and black beans/chicken, top with other tortilla and cook in a skillet for 2-3 minutes on each side or until slightly crispy. Cut into triangles with a pizza cutter, top with salsa, avocado, and plain greek yogurt.
Homemade Cereal1 Serving of cereal (no sugars added; exp.-plain shredded what)
½ cup fresh berries sliced
½ banana sliced
1 small handful pecans/walnuts
1 cup of unsweetened original almond milk
-Mix first 4 ingredients in bowl, pour almond milk on top and enjoy!
Total Abs
4 Rounds; 30 seconds each move
1) Sit Ups
2) Leg Raise
3) Plank
4) Mountain Climbers
“The trip has been long and the price has been high...but no great thing was ever attained easily.
-Stephen King-”
With Crunchfest over, you might be asking yourself, "Now what?" We always need to have a goal in mind when we train. Whether it be to do another competition, lose a certain amount of weight, gain muscle, and just to live a healthier lifestyle. Without goals, we have no point of reference to work off of.
Our goals need to be SMART. That is Specific, Measurable, Attainable, Relevant, & Time bound. Let me break these things down for you and I'll give you a few examples as well.
- Specific
The specific part of our smart goal is to be very specific with our goal. Instead of saying "I'm going to be healthy." Let's say "I'm going to lose weight." When we think about it this way, we are being much more specific. - Measurable
Now, let's take this goal to the next level. It has to be measurable. We will take our weight loss goal and put a numerical value to it. Our goal is now "I'm going to lose 10 pounds of body fat." - Attainable
10 pounds of body fat is also an attainable goal, we don't want to go too extreme here to either end of the spectrum because we can always reevaluate our goals once we achieve our previous ones. So, don't get too rambunctious or be too easy on yourself either. - Relevant
On to the relevant part of our goal. This is where you can take a step back and look at our goal so far. Does this goal even pertain to us? Do we need to lose weight? What if I want to gain muscle instead? Just because everyone else is doing something, doesn't mean that you have to as well. Make a goal that fits your lifestyle and needs. - Time Bound
Lastly, we come to the time-bound part of our goal. This is where we give our goal a time frame in which to work from. So, let's say we want to lose that 10 pounds of body fat in 4 months. Now we have a legitimate goal. I want to lose 10 pounds of body fat in 4 months.
Always have a goal in mind. When we are trying to achieve goals, we always need some sort of marker point to go off of. Measuring and documenting progress is key to achieving these goals. Now ask yourself. "What am I training for?" Is it:
To do another competition.
To lose a certain amount of weight.
To gain muscle and get stronger.
To be able to play with my kids/grandkids.
To be pain/disease free.
To win championships and be the best athlete possible.
To look better naked.
Those are all good goals. So, take a look at yourself in the mirror and decide what you want to accomplish. The next step is to make a SMART goal.
Much Love,
Mitch
Are you nervous about jumping right into our Daily Workouts? Have no fear, because we are now offering a special on our On-Ramps!!The On-Ramp is a 5 part personal training program designed to prepare you to join The Crunch's general population. Your trainer will take you through all of the basic moves we do on a daily basis. They will also cover a majority of the barbell exercises we do from week to week. If there are mobility or range of motion problems that we have to overcome, our trainers have become very adept at finding an alternative to any move.
The first part of the On-Ramp will consist of our Strength/Skill portion. This is where we take you through the major barbell moves that we perform regularly. These consist of the Squat, the Press, the Deadlift, and the Bench Press. We also take you through variations of these moves. After the barbell moves, we take you through the moves that you will do in that day's Met-Con.
After we take you through your Strength/Skill portion of that day's session, we take you through a Met-Con. A Met-Con (or metabolic conditioning) refers to exercises that increase the storage and delivery of energy for physical activity. All training requires use of the muscles to produce energy; what distinguishes metabolic conditioning is how energy is created, how it is used and how rapidly it is expended. These Met-Cons will slowly increase in difficulty throughout the On-Ramp and will always use the moves you have learned.
Once we finish our Met-Con, there may be a Cash-Out. Depending on how well you take to the workout, and if you have anything left in the tank, your trainer will take you through a quick, high-intensity circuit. This part of the On Ramp doesn't always happen, but we like to throw it in if we think you can take it.
Finally, we go through a cool down process. We make sure you are well stretched out, so you don't spend the next few days in agony. All of the major muscle groups that we used that day will get stretched out. This is a good spot to work on any mobility issues that we have noticed.
The special we are running right now is for yourself and a couple friends. We want you to workout with someone you're comfortable with because it is always easier to get started and to stick with it when you have someone holding you accountable, and vice versa. Each person will pay $100 for the On-Ramp. But, don't worry if you're not feeling us. The first workout is always free, so there is no commitment to pay until after the first workout is over with.
So, if you are nervous about hopping right into the mix, call today and get yourself and a few friends booked!!(618) 535-9766 (Jerseyville)jvillecrunch@gmail.com (Jerseyville)(618) 980-9664 (Hardin)thecrunchmax@gmail.com (Hardin)
Looking for some motivation leading into the summer?
The Crunch is hosting a FREE event open to all starting Monday, May 23rd! Members and non-members can come together to support eachother in our 21-Day Summer Shred Ab Challenge. We will be providing daily core/fat burning workouts to use in addition to our daily workout, and 15 recipes to help you reach your summer goals!This program can be done from anywhere and is open to everyone, so invite away! Message us on Facebook to be added to the group!For more motivation from behind the scenes follow thecrunchmax on snapchat!
All-Star Division:Overall place is in order. The numbers after the names will go as follows: Row Time & Burpee Total.
Men's:
- Ryan Long & Drew Williams (5:10/144)
- Sean Nelson & Keith Eilerman (5:08/119)
- Dave Liston & Wilson Fulk (5:03/112)
- Colin Hamm & Jacob Witt (5:42/123)
- Shane DeSherlia & Craig Hudson (5:22/96)
- Zach Ridenhour & Alex Goldacher (6:04/86)
- Mike Long & Scotty Browning (5:52/53)
- Alex & Andrew Sievers (6:26/37)
Co-Ed:
- Mark & Megan Hillen (5:37/127)
- Austin Laing & Brooke Carney (6:04/106)
- Nikki Plummer & Mike Mortland (6:24/87)
- Josh Evans & Anja Goetten (6:22/75)
- Mark Bowers & Shelly Sievers (6:25/57)
Women's:
- Annie Rose & Lacey Hoagland (5:57/87)
- Bryanne Baker & Mary Kate Kinder (6:23/104)
- Jill Honchell & Crystal Muntz (6:04/84)
- Vicky Long & Ann Gilman (6:16/78)
- Missy Zipprich & Karen Baalman (6:06/74)
- Shawna Eilerman & Cathy Matthews (6:32/86)
- Melinda Medford & Amanda Herren (6:37/98)
- Christy Lorsbach & Carrie Barnes (6:26/54)
- Lucy Kallal & Sydney Baalman (7:13/86)
- Chelsea Bonner & Susie Pohlman (6:48/68)
- Lacey Kamp & Laura Gendron (6:37/58)
- Rita Weishaupt & Candice Schell (7:17/81)
- Julie Baalman & Trish Stelbrink (7:07/59)
- Amanda Schmittling & Heather Ward (6:40/54)
- Amanda Tepen & Deanna Hayn (6:39/52)
- Amy Roth & Donna Eilerman (6:22/34)
- Jaclyn Alexander & Brandi Martin (6:53/55)
- Emily Clowers & Colleen Schumann (7:38/86)
- Hannah Nelson & Debbie Simon (7:02/52)
- Tricia Goetze & Sherri Pellitier (6:40/44)
- Amber Sievers & Megan Klunk (6:35/30)
- Tammy Evans & Kerry Baumgartner (7:59/81)
- Felecia Babcock & Taylor Cleveland (7:33/67)
- Tonya Klunk & Sue Pohlman (6:59/29)
- Erica Smith & Renae Jones (7:19/47)
- Hope Wilschetz & Zoey Roth (7:42/50)
- Sarah Hagen & Megan Eilerman (7:28/42)
- Cheri Burris & Deb Pohlman (7:18/27)
- Kris Blumenberg & Ann Sagez (7:57/44)
- Lynn Goetten & Mary Schell (NA/49)
- Jennifer & Rose Wilschetz (7:27/26)
- Bailey Quiller & Jackie Barczewski (8:01/27)
Pro Division:
Overall place is in order. The number after the names are finishing times.
- Lila Simon (23:11)
- Greg Ringhausen (23:48)
- Kayla Lammy (25:47)
- Kenzie Rucker (27:09)
- Kelli Roberts (27:18)
- Kristen Wieneke (27:39)
- Linda Tite (29:17)
- Deb Squier (29:37)
- Kate Sievers (30:22)
- Brittany Nolle (32:05)
- Michael *(32:05)*
- Amber Blackorby (33:13)
- Marissa Bowman (33:14)
- Tracie Armbruster (33:17)
- Lori Mortland (33:57)
- Suzi Gerson (37:08)
- Becky Peters (39:31)
- Danielle Hurley (40:21)
- Ava Hurley (40:21)
- Cheri Peters (40:46)
- Vicki Moore (40:46)
- Sherri Friedel (42:28)
- Andrea Snyders (42:28)
- Natalie Klocke (47:49)
- Chelsie Tepen (47:49)
- Brooke Fitzgibbons (47:49)
Crunch Kids Ninja Warriors:Congratulations to all the kids who completed our Ninja Warrior course!! Next year we'll have to make it even harder!
Over the next few weeks we will be adding in the floor press to our weekly routine. The exercise is very similar to the bench, however, does not allow you to bring the bar all the way down to the chest, thus removing part of the range of motion. This is good, because most of us do not, in fact, fail at getting the bar off the chest, but rather fail near the lock out phase of the bench press.
Through the floor press we are trying to strengthen the weakest part of the lift. And on another level, the floor press should teach you how to engage both your lats and triceps more effectively while removing some of the pressure on the shoulders.
Heat 1: (10:00am)* Missy Zipprich & Karen Baalman * Kris Blumenburg & Ann Sagez * Lynn Goetten & Mary Schell * Chelsea Bonner & Susie Pohlman * Beth Baalman & Amanda Tepen
Heat 2: (10:15am)* Lonn Grandia & Mike Wrigley * Jennifer & Rose Wilchetz * Tonya Klunk & Sue Pohlman * Julie Baalman & Trish Stelbrink * Cheri Burris & Deb Pohlman
Heat 3: (10:30am)* Hope Wilchetz & Zoey Roth * Emily Clowers & Colleen Schuman * Rayna Zirkelbach & Kayla Lammy * Lucy Kallal & Sydney Baalman * Bailey Quiller & Jackie Barczewski
Heat 4: (10:45am)* Christie Lorsbach & Carrie Barnes * Rita Weishaupt & Candice Schell * Amanda Schmittling & Heather Ward * Erica Smith & Renee Jones * Jill Honchell & Crystal Muntz
Heat 5: (11:00am)* Bryanne Baker & Mary Kate Kinder * Jaclyn Alexander & Brandi Martin * Tammy Evans & Kerry Baumgartner * Lacey Kamp & Laura Gendron * Melinda Medford & Partner
Heat 6: (11:15am)* Annie Rose & Lacey Hoagland * Hannah Nelson & Debbie Simon * Amber Sievers & Megan Klunk * Sarah Hagen & Megan Eilerman * Melissa Clark & Partner
Heat 7: (11:30am)* Vicky Long & Ann Gilman * Amy Roth & Donna Eilerman * Shawna Eilerman & Cathy Matthews * Patricia Goetze & Sheri Hagen * Felecia Babcock & Taylor Cleveland
Heat 8: (11:45am)* Renee & Jonah White * Nikki Plummer & Mike Mortland * Austin Lang & Brooke Carney * Shelly Sievers & Mark Bowers * Josh Evans & Anja Goetten
Heat 9: (12:00pm)* Mark & Megan Hillen * Alex & Andrew Sievers * Craig Hudson & Shane DeSherlia * Derek Nolle & Caleb King * Zack Ridenhour & Alex Goldacher
Heat 10: (12:15pm)* Sean Nelson & Keith Eilerman * Mike Long & Scotty Browning * Ryan Long & Andrew Williams * Jacob Witt & Collin Hamm * Dave Liston & Wilson Fulk
Choose A Few
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Everyday I walk into the gym carrying my bag. It seems to get heavier week after week because I am always adding new toys that help me on my way to reaching my goals. Some things I don't find necessary, others I can't live without. I've experimented with many different contraptions, gizmos, and gear. I'm going to break down what I currently have in my bag, so you might have an understanding why I carry what I do.
First and foremost I have my running, met-con shoes. I've tried a couple different versions of the Nano, and I liked them until I came across these Inov-8s. I really like the feel of a zero drop shoe when I do decide to do some running because I'm not a heel striker. The soles are pretty hard, which takes some getting used to, but that means I can still do deadlift and squat and not have to put my lifters on.
Inov-8 Men's F-Lite 235 Functional Fitness Shoe, Black/Grey, 10.5 M US
$105.70
Buy on Amazon
Next up are my all around gym shoes. These are the shoes like I like to wear when I plan on having a lifting session. I wear these when I train because they are also very flat. My go to when deadlift is on the menu.
Converse Men's All Star Chuck Taylor M7652 (5.5M, Optical White)
$64.99
Buy on Amazon
The last set of shoes I wear at the gym are my lifters. I don't have the greatest ankle flexion, so I wear these when squatting heavy and to do my olympic lifts. If I'm not doing one of those things, these stay in the bag. You might wonder why I would spend so much for a pair of very specific shoes, but I'll never have to buy another pair.
Nike Romaleos II Power Lifting Shoes - Varsity Red/Met Gold/Black (10.5)
$249.77
Buy on Amazon
