For the entire month of March, Athletic Lab is offering a great promo for both existing and prospective members. For Current Members From March 1 through March 30, Athletic Lab will be offering a $100 membership and merchandise credit for every referral that signs up for a membership during the month of March. This promotion doubles our normal referral credit of $50. Details are as follows: Credit may be used for current or future membership dues as well as retail purchases. To be eligible for credit, the prospective member must attribute the referral to a current member on their initial waiver form. Referral credit cannot be split between 2 referrers. There is no limit to the total referral credit. Prospective member must sign up during the month of March for any membership option valued greater than $100. For Prospective Performance Fitness Members From March 1 through March 30, Athletic Lab is offering a special 3 month package to get you started on your fitness journey. This promotion offers our discounted 6 month term pricing of $159.95 per month at a 3 month commitment while also delivering almost $200 of extra bonuses: 2 Ultrasound Body Composition Analyses ($80 value). 3 Session Foundations course to get you started safely and effectively in a private setting ($90 value). Free Athletic Lab T-Shirt ($25 value). March Madness promotion may not be combined with additional discounts.
Athletic Lab is made up of a diverse group of goal-oriented and hard-working individuals. That's why we take a moment each month to highlight one (or more) of our members in our member of the month feature. For the month of March, we've chosen Delaney Register. Delaney has been a part of the Athletic Lab community since 2015 and is currently using our online training program. She recently came back from shoulder surgery and has been making great progress ever since; a great example of patience, hard work, and overcoming setbacks. For this month we are doing things a bit different with a video interview. You can check out our previous members of the month here. Name: Delaney Register What city were you born in? Garner, NC What do you do when you're not working out at Athletic Lab (occupation, hobbies, etc)? I work at IQVIA in contracts and proposals, and I am also currently planning a wedding for April 2019. What happened to your shoulder? About 11 months ago I tore my labrum in my right shoulder. What has been the hardest part about coming back? Post surgery, the hardest part of coming back has been all overhead positions. What are some post-surgery achievements you have made so far? Starting to train with the online program and getting a 9kg PR on back squat. What's your least favorite exercise? When my coach makes me run in the rain! Who do you look up to? I look up to Brooke Ence because she just recently came back from a surgery as well, doesn't care what people think of her, and she pushes herself hard in the gym.
Athletic Lab hosted it's annual Winter Classic Weightlifting meet on Saturday, February 17th. Check out the full results and medal winners below: Winter Classic Results Winter Classic Medal Winners Athletic Lab hosted 75 Weightlifting competitors from all over North Carolina and surrounding states. This marked our largest single-day meet yet. Successes were plenty throughout the day with multiple National qualifying totals being met. Many first time competitors got their feet wet on the same platform as experienced veterans of the sport, continuing to fuel a large culture of weightlifting in the Southeast region. High quality photos from the meet can be found here. Registration is now open for the Athletic Lab Summer Classic on June 30th. Click here to register before May 19th for early-bird pricing!
Jack Flood setting a personal best in the pole vault. Two members of Athletic Lab's Track & Field club recently competed at the USA Track & Field Indoor National Championships in Albuquerque, NM. Jack Flood and Devin Cornelius both competed in the heptathlon. The heptathlon is a grueling seven event competition contested over 2 consecutive days. Jack and Devin both had banner days and placed 4th and 6th respectively. Flood set personal bests in the 60m, shot put, 60m High Hurdles, Pole Vault, and overall score (5,562 points). Jack's shot put (14.71 m) and pole vault (4.55 m) were both club records. Devin set personal bests in the shot put (12.58 m), 60m High Hurdles and overall score (5,370 points). Jack Flood is a former collegiate Division 3 National Champion for the University of Cortland and the Athletic Lab January athlete of the month. Devin is a multi- time collegiate All-American at UCM and St. John Fisher. Devin is also a coach at Athletic Lab. For more information about the Athletic Lab Track & Field Club and to apply to join click here.
Two members of Athletic Lab's Track & Field club have qualified for the USA Track & Field Indoor National Championships. Jack Flood and Devin Cornelius have both qualified to compete in the heptathlon. The heptathlon is a grueling seven event competition contested over 2 consecutive days. Only 12 athletes from the entire country are chosen to compete in the event in Albuquerque, NM. Jack Flood is a former collegiate Division 3 National Champion for the University of Cortland and our January athlete of the month. Devin is a multi- time collegiate All-American at UCM and St. John Fisher. Devin is also a coach at Athletic Lab. Both athletes are in their first year of post-collegiate eligibility so their qualifications for a National Championships is a big accomplishment. Competition in the heptathlon begins on Friday, February 16th and you can follow along here. If you're interested in supporting Devin with his travel expenses to Albuquerque please see a staff member. For more information about the Athletic Lab Track & Field Club and to apply to join click here.
Athletic Lab constantly monitors our member's attendance tendencies and modifies our schedule to better accommodate their needs. Beginning February 19th, Athletic Lab will make the following changes to our schedule: Performance Fitness Group Training: Our Performance Fitness schedule will undergo minor changes. We will be increasing our 11am CrossFit frequency to 3 times per week and changing the days from Tuesday and Thursday to Monday, Wednesday and Friday. Similarly, we will be reducing our 9am Senza frequency to 2 times per week and changing the days from Monday, Wednesday and Friday to Tuesday and Thursday. We are also removing our 7 pm Performance Fitness CrossFit on Wednesday evenings. Additions: Mon / Wed / Fri: Performance Fitness CrossFit 11 am Tues / Thurs: Performance Fitness Senza 9 am Removals: Tues / Thurs: Performance Fitness CrossFit 11 am Mon / Wed / Fri: Performance Fitness Senza 9 am Wed: Performance Fitness CrossFit 7pm Weightlifting: We will be shortening the session times for weightlifting from 75 minutes to 60 minutes and adding a 5th coached session to the training schedule. Beginning on February 19th, weightlifting will now be offered Monday through Thursday from 6 - 7 pm, and Saturday from 11-12 pm. As always, weightlifting athletes are free to begin training before or after the start of the session but moving forward the session will be coached as noted above. Scholastic Sports Performance Group Training: We are removing our Thursday 6:30 pm Scholastic sports performance group training class. The 6:30 pm class will continue to be offered on Monday and Wednesday.
Athletic Lab is made up of a diverse group of goal-oriented and hard-working individuals. That's why we take a moment each month to highlight one (or more) of our members in our member of the month feature. For the month of February, we've chosen three of our Scholastic Athletes. Ella Reaves Vaughan (ERV), Grace New, and Grace Nelson are lacrosse players at Cardinal Gibbons. Though they have spent their high school years on the same lacrosse team, and several months (or in some cases, years) training together at Athletic Lab, they will all be going off to separate schools to continue their lacrosse careers. ERV will be attending the University of Virginia, Grace New the University of Louisville, and Grace Nelson THE Ohio State University. All three have been working hard in their group private sessions as part of our Scholastic Sports Performance Program. You can check out our previous members of the month here. Name: Ella Reaves Vaughan (ERV) Age: 17 What sport do you participate in? Lacrosse How long have you been participating your sport? 6 years Can you tell us more about the school you've committed to? UVA is the perfect school since it’s located in the South and is a big ACC school; I especially love the coaches and how they unite the team together to make playing lacrosse even more fun. What is your favorite and least favorite exercise? Favorite: tie between sprinting drills and K-Box / Least favorite: pushups What do you feel have been your greatest accomplishments so far? My greatest accomplishments so far have definitely been committing to UVA in October of this year, along with becoming so much stronger (thanks to our squats) and faster with the help of Coach Matt [...]
This past weekend, Athletic Lab's Dr. Mike Young spoke at the Wisconsin Track Coaches Association Annual Clinic in Madison, Wisconsin. Young provided 6 talks and a half day workshop at the Track & Field clinic. For the second time in a month, Young was the headline speaker for the Sprint events and spoke alongside noted coaches such as Sue Humphrey, Scott Christensen, and Boo Schexnayder. The WISTCA annual meeting is one of the largest annual track & field clinics in the country with this year's event hosting a record 1,100 attendees. Young previously spoke at the event in 2008. If you are interested in having Dr. Young and any other Athletic Lab staff lecture or provide a private workshop for your organization please contact us for details.
[Alex Cassella earned her undergraduate degree in Exercise Science at SUNY Fredonia. She now works as a personal trainer and powerlifting coach in the Chapel Hill and Apex area. She is currently in the Coaching Mentorship Program at Athletic Lab] Deload Deload is a term that suggests a decrease in training volume over a period of time in a training program. This is not the same as just taking a week of training off completely, rather is a tactic that coaches and athletes use to promote a stronger recovery. The ideal outcome of a deload is to produce a stronger athlete in the meso- or macro-cycle. Strength and endurance athletes can benefit from this training protocol physically and mentally. Training is a stress that the athletes place upon themselves, breaking their bodies down training session after training session. Dialing in recovery should be one of the primary focuses in their training cycle. They are going to eventually need a “break”, in a way that does not take them completely away from training, but allows them to come back stronger. Fatigue One of the models we can first reference to is the fitness-fatigue model (Below Figure). This gives us the basic understanding of how our bodies work in terms of training to come back stronger, faster, more powerful, etc. at the next training session. The model assures us that as long as we supercompensate, there will be an improvement in performance. The fine line though comes in that ability to recover over a period of time. If things like nutrition, sleep, and proper hydration are not up to standard, we will have a hard time getting over that base level of fitness. What we do not [...]
Please enjoy the following Haiku? Judge watches Weight is lifted Signals down -Anonymous Just when you thought it couldn’t get any better, Brian and Chris are back at it again. Last week the boys unveiled the secret behind what makes an Athletic Lab Weightlifting Meet an exciting and great time for all! In this week’s episode, they discuss: meet day strategy, the importance of hydration and sleep, and general meet expectations. Please enjoy all three (of five) videos below along with lots of supplemental materials! See why critics are calling this week’s video an “edge of your seat, action-packed roller coaster ride” and why they described it as, “thought-provoking and controversial”. In other news, start prepping your questions! Because in our final video of the series we will be conducting a Q&A of your questions. When submitting questions to Facebook, Twitter, and Instagram, please tag @athleticlab on Facebook, Twitter, and Instagram. We’ll get our research time right on it! REGISTER for our Winter Weightlifting Classic on Saturday, February 17th, 2018 here. Part 3: Download our Hydration Chart here. Download the TrueSport Nutrition Guide here. Download the IWF Rule Book here. Part 2: Download our Warm-up calculator for Snatch, and Clean & Jerk here. Part 1: Download our free "Beginner's guide to competing in the sport of weightlifting" here. Be sure to like, follow, subscribe.