REVGYM WEEK OF 03.11.24

REVGYM TRIBE!

Sorry I missed sending you last week’s Blogletter!

You all deserve better than that!

So here we go!

Last couple weeks:

  • Our Youth Fight University (Fight U) Team had 7 competitors at the GAMMA 2024 Open International Championships as a part of the Arnold Sports Classic in Ohio. We brought home: 1 Gold, 2 Silvers, 3 Bronze. our team shook up some very established competitors! Kate Suter, in her debut GAMMA competition unseated last years World Championship Silver Medalist by armbar in the 3rd round! Jack Brown finished his internationally undefeated opponent by armbar at around the 1:15 minute mark of the first round for the Gold medal! I’m so proud of all of these kids!!! And super appreciative of the supportive parents giving these kids wonderful opportunity to understand work ethic, grit, and the ability to lose and win with humility.

  • The Foxhole Challenge finished off this Saturday… I really hope you all made some permanent changes that continue to drive to towards a life of discovering your human potential!

  • Last Tuesday, I got to share a talk with Wes Shumate to a wonderful group of female attorneys around personal safety day to day, travel, and how it applies to their specific field, likely threats, and mitigation strategies. We’re looking forward to advancing our assistance to individual law firms here in town and nation wide. Wes will be joining me this week on The DeepWater Podcast!

  • Last Thursday, I and Corina barnes, trained a group of staff, researchers, and students at Stowers Institute. We covered their collective and individual concerns around safety and security. They have some unique threat challenges where they are located and the hours many of them work. I’m honored to be working with Stowers and now their security team as a trainer and consultant.

  • Friday, many of you showed up and gave “Kettle Bell til you can’t” a shot…. these kind of sessions require an “all in” or “nothing” mindset. The lessons here dictate how life will hit… you don’t get a choice what life throws at you… you always have a choice in how you rise or choose not to rise to meet those things. Expect more like this soon and more frequently! P.S. - You don’t have to like it.

  • Saturday, we held one of our FREE “Firearm Safety & Handling” clinics for anyone and everyone wanting to tune up on their safety protocols and practices around firearms. Our more advanced practitioners worked on their appendix draw, present, sternum press, & clear skill sets.

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In case you haven’t checked it out, Liked & Subscribed yet…

”THE DEEP WATER” PODCAST - Episode 01 is Live!!!

Check it out HERE

We’d love to have RevGym Tribe members on the podcast!

Please let me know if you’d like to be on and what kind of time works for you!

JB

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Last 2 week’s PRs:

Let’s recognize those putting in that effort!

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

Last week these REVGYM Tribe members PR’d -

  • Liz Kelsey - 1 hour 12 minutes “Kettle Bell til you can’t”

  • Wes Shumate - 10 min max effort KB Swings

  • Liz Kelsey - 10 min max effort KB Swings

  • Joel Perry - KB Power Chest II

  • Eric McCullough - KB Power Chest II

  • Christian Green - KB Power Chest II

  • Eric McCullough - Reverse Flyes + Ring Plank Row I

  • Kevin Wallace - KB Power Chest II

  • Liz Kelsey - 5 min max effort Devil’s Press + Push Press

  • Joel Perry - 5 min max effort Devil’s Press + Push Press

  • Nick Redd - 1 Mile Run

  • Scott Woods - Burpee + BB Quad Complex Ladder

  • Eric McCullough - Burpee + BB Quad Complex Ladder

Hell yes!!!

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COMING UP:

  • Women’s Personal Protection Clinic

    • April 11th, 6:30pm

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GYM ETIQUETTE -

PLEASE REVIEW REVGYM TRIBE!

  • When you take out a piece of equipment, put it back EXACTLY where it belongs when finished. Whether it’s a weight plate, band, a bar, a dumbbell, a box, a rower… put it back.

  • Do not wear dirty or muddy shoes or clothes into the gym.

  • Do not pour water into the base of the water cooler, it’s not a drain.

  • Bring a water bottle. We will no longer provide the red cups fro water, as they were being left everywhere.

  • If you’re a martial artist, and you’re putting in hard training before getting on the mat, bring a different shirt/rash guard to train in on the mat. Respect your partners.

  • If you’re a practitioner of the afternoon Open Gym, or 6pm sessions, and equipment has been left out for you use in a WOD, put it away when finished.

  • Trainers, if you’re running a session, make sure your people put their equipment away.

  • Take your clothes and water bottles home please. Any bottles, clothes, etc. left in the lobby area, or anywhere else, will be donated or thrown away after a week.

  • If you spill water, pre workout, chalk, blood, vomit… clean it up.

  • If you use the shower facilities, be easy on the door of the shower please. Limit shower time to 5 min.

  • When using the restroom sinks, please clean up after yourself if you’ve “splashed” water all over the sink or floor.

  • Do not use someone’s private barbell. These are usually Rogue bars, have sticker(s), aluminum or steel collars, etc. Use the chrome or plain steel bars. If you’d like to store your own personal bar here, you may!

  • When unloading a barbell, do not drop the ends of the barbell to the ground, as this will strip the threads in the end of the barbell, rendering it useless.

  • When utilizing Open Path for gym access, please make sure the door locks behind you when entering or leaving.

  • When using Open Gym times, if the kiosk screens are not on, please use the Wodify app on your phone or tablet to access the WOD.

  • No shoes on the martial art mats unless approved.

JB

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

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

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

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Please post and share our gym specials to friends and family!

  • 1 month special - All access for $79

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

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THIS WEEK:

Functional Training:

        • Power & Mobility (Week 3/ 4) -

          • Shorter sets - Heavy “Unusual” loads

          • Sprinting, dynamic movement

        • Maintain your protein and good fats, AND veggies/fiber

        • Gallon of H2O (minimum)

        • 10 min cold shower or 3 min minimum cold plunge daily

        • Mobility & Flexibility- 15+ min a day

Martial Arts / MMA:

        • Escape from bottom

        • Up & Outs then dealing with secondary and tertiary attacks

        • Side control to opportunistic armbars

        • Power strikes and angles

        • Youth Martial Arts

            • Take downs- shots

            • Mount sweeps

            • Speed/Reflex drills

            • Counters, Sprawling after striking is countered.

            • Power striking, combinations to throws

            • Self Defense - Anti bullying

Iron Arsenal:

        • Level I - crash entries to duck under: 2 on 1, head and arm, back take and sag.

          • Utilizing strikes from duck under position in transition

          • Damage along the way - knees, elbows, - opportunistic targets

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

          • Escape from standing holds to backstop position

        • Utilizing secondary and tertiary weapon deployment amidst attack

        • Weapon retention

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Be sure the pain you’re willing to endure continues to move you forward… too long in the depths, you can become accustomed to and even long for the pain, just for the sake of it… This will not lead you to light. Seek a stairway of light that builds on the pains and darkness you endure, not one of darkness that robs you of your light, with an unclear path or destination. Your heart is not just a muscle… listen to it.

John MFN Brown 

John Brown