REVGYM & FIGHT-U WEEK OF 12.02.24

REVGYM & FIGHT-U TRIBE!

I hope your holiday was filled with family, food, and joy!

It was awesome to see such a large group of you in on Thanksgiving morning for some “Turkey Pre-hab”!

And now?….

It’s time to dig in for the end of 2024!

What can we accomplish in the next 30 days?

ANYTHING! If we lean in…

Think of ie as a race… you’re not going to cruize that last 30 meters.. You’re going to dig the fuck in! It’s not over til it’s over… AND IT AIN’T OVER!

Be prepared to meet all of our systems over the next few weeks! Strength, Power, Endurance, Lactic threshold, Speed, Agility… OH ME OH MY OH!!!

LET’S GOOOO!!!

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NOTICE:

I will be out of town with members of the FIGHT UNIVERSITY TEAM (Zach, Kate, Nora, and Malea), at the GAMMA WORLD CHAMPIONSHIPS in Jakarta, Indonesia, until the 15th.

During that time, please take note of these changes to the gym’s process:

  • I will program for all sessions as usual.

  • The televisions at the kiosk will remain OFF.

  • All 5,6,8:30am & 6PM sessions will be “Open” sessions. You will use your phones to access the sessions. There will be advanced practitioners and our trainers Chris Nelson, Jason Ingle, Siegfried Flores, Corina Barnes, and Ashley Flores, available at various times to assist.

  • All Adult & Youth martial art sessions will remain the same times. Chris Nelson & Siegfried Flores will be running those sessions.

  • Please remember to turn off the fan, gym lights, restroom lights and return all equipment to it’s proper place when finished training.

  • Please double check the door closing behind you when leaving to assure it is locked.

  • In the event of any problems, please reach out to one of the above mentioned team members.

  • I’ll be posting about our progress at World’s regularly on FB & IG.

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BLACK FRIDAY for REVGYM & FIGHT-U MERCH IS STILL IN EFFECTT!

T-Shirts $20 . Hoodies $35 . Sweatshirts $35 . Sweat Pants $30

Please find the catalog attached.

Beanies for REVGYM, Iron Arsenal, and Fight-U available! Just $25

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COMING UP:

  • FIGHT UNIVERSITY’S inaugural Submission Only Grappling Tournament - Jan 18th & 19th, 2025.

    • Youth tournament Saturday the 18th, Ages 6+, capped at 80 competitors

    • Adult tournament Sunday the 19th, Ages 18+, capped at 80 competitors

    • Medals 1st-3rd place each division, as well as absolute.

    • Fees are $85 early registration, $99 day of, $125 including “Judo for Grappling” seminar held Friday Jan. 17th, 6:30pm.

    • Registration and more details to come soon!

  • BENCHMARK WEEK & REVGYM’S inaugural HYROX PFT competition:

    • Benchmarks Jan 6th-10th

    • Hyrox PFT Competition Sat, Jan 11th. - FREE for REVGYM & FIGHT-U members!

      • What’s the HYROX PFT?

        It’s Hyrox’s way of determining where you may fall in division for your best experience in a HYRPX event.

        Here’s the PFT:

        For time -

        • 1000m Run (outdoor or treadmill at 2% incline)

        • 50 Burpee Broad Jumps (90 cm, approx 3 ft)

        • 100 Stationary Lunges (Fully Extended)

        • 1000m Row

        • 30 Push Up (Hand Release- Chest fully to floor, hands raise off the floor before each rep))

        • 100 Wallballs (14lb male / 8lb female - we will use our standard 20lb & 14lb respectively)

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Last week’s PRs:

Let’s recognize those putting in that effort!

LIZ KELSEY KB BURNER II

WES SHUMATE SQUAT STRENGTH I

Metrics are important, and so are tracking them, to know where we’ve been, where we’re going, and how to navigate that path!

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BLACK FRIDAY SPECIALS ARE STILL ROLLING!

PLEASE SHARE THESE LINKES ON YOUR SOCIAL MEDIA PAGES!

Youth Martial Arts:

Our program is a great way to keep your child active and engaged during the school year!

Our Youth Martial Arts program has been keeping kids fit, active, learning life saving skills sets, and becoming world class competitors for over 40 years!

Click below to get your kids registered in our Youth Martial Arts & MMA Pograms!

3 month Youth Martial Art special + FREE uniform - + FREE T-Shirt $180

https://revgym.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=kzUh7kG8W73eExG8CRPxG7u5K

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Teen & Adult All Access Special:

  • 1 month special - All access for $79 + FREE T-Shirt

https://revgym.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=vYGT39qhx2EQGQwAEBRbcvu27

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THIS WEEK:

FUNCTIONAL TRAINING:

  • Week 4- Strength & Lactic Threshold

    • Longer sets at challenging wt.

    • Up your fluids and carbs.

    • Keep your protein HIGH!

    • If you have creatine, NMN, glutathione, and TMG… take it. If not… get some.

    • Take up to 1/3 of your first protein dose 30 min prior to training.

    • Push the remainder of your first protein within 20-30 minutes after your training.

MARTIAL ARTS / MMA:

  • Counters

    • Striking and drawing to set up kicking counters and striking

    • Striking to grappling for positional control and set ups to finish

    • Head & Arm series from everywhere

    • Kesa series

      • Striking

      • Arm locks

      • Wrist locks

      • etc…

    • Head lock & lock series from sprawls

      • Anaconda

      • D’Arce

      • Guillotine

      • Kimura

    • Submissions from the bottom - set ups from sweep attempts

      • From bump or upa sweep

      • From head smash/peel

    • Varied sweeps from bottom for guard, side control, kesa, and mount.

    • Underhook escape side control to:

      • jump in triangle

      • sweep

      • sit out to anaconda or d’arce

    • Side control escapes:

      • Ghost

      • Tuck foot to half butterfly sweep

      • Double underhook body to reverse shrimp out

      • Single arm ghost pass + arm pit anchor to bridge sweep to North/South sink choke

    • Side control to opportunistic kimura, armbars

    • Range management in & out for striking and grappling flow.

YOUTH MARTIAL ARTS / MMA:

  • Kesa conversions

    • Head & Arm & Counter

    • Kimura - 2 ways

  • Kimura

    • Finish standing, fetal, kesa run around

    • To arm bar

    • To Go-Go

  • Guillotine set ups & conversions

  • Striking combinations with kicking counters

    • Setting up O’Soto, Ogoshi ,Tai o’ Toshi, Harai, & Sag trips

    • Finding the “Inside Rip” to offset opponent/assailant for the above

    • Catching kicks to takedowns

    • Mount sweeps

    • Speed/Reflex drills

    • Counters, Sprawling after striking is countered.

    • Power striking, combinations to throws

    • Self Defense -Hapkido - Anti bullying

IRON ARSENAL DEFENSIVE TACTICS / COMBATIVES:

  • Hand feeding to wrist locks and 2 on 1.

  • Striking on entry to evade, escape, control compliance, finish.

  • Level I&II - catching chokes from 2 on 1 (standing)

  • Passing arm from anmaki to 2 on 1 or wristlock

  • Escape from standing holds to backstop position

  • #DirtyJudo from “Backstop”

    • Reverse Seonagi

    • Uchi mata

    • Arm bar “pop” to C-Lock wrist throw

    • Arm bar “pop” to sit out arm bar and wrist lock

    • Counter to assailant pull or turn in:

      • Kubinagi

      • Harai

      • O’Soto

  • Utilizing secondary and tertiary weapon deployment amidst attack

  • Weapon retention

Along with you’re learned ability and discipline to lean in… there is faith and hope. Without faith, there is no hope…

BELIEVE.

Believe in your single minded, targeted future of light, love, and peace for your heart.

Trust in the dark spaces of the DeepWater that the light you will find will be brighter than any you have experienced before… and it’s not a one time thing… it’s an all the time thing.

If you’re in it… leaning hard… following your why… your hopes being met will be inevitable.

TRUST

The pain will be worth it.

John MFN Brown 

John Brown