Tomorrow, Monday January 31st, is the last day to update your marks for the January Pullup Challenge. All clients are eligible to compete. We’ve already seen some amazing improvements as well as a new men’s facility record (45!).
We’ll be doing our follow-up testing for the January Pullup challenge over the next couple days. All clients (Olympic development, professional, CrossFit, and Scholastic) are eligible to win the challenge. The winner will take home their choice of a $25 Starbucks or iTunes gift card. More importantly, they’ll be able to pound their chest with the pride of knowing that they improved more than anyone else in one of the most fundamental exercise movements known to mankind. Here are the challenge rules:
We’ll use the most recent pull up rep max for existing clients. Clients that cannot currently do a pull ups will start with a value of 0.
At the end of January we will provide several opportunities to test your rep max. If for whatever reason you achieve a higher rep increase earlier in the month that will count towards the challenge.
Our usual in-house movement standard for pull ups will apply:
arm straight to chin over the bar on every rep;
moderate kip allowed;
feet cannot touch the ground at any point;
any grip or width can be used.
All current Athletic Lab clients are eligible for consideration
The winner will be the person with the greatest increase (in reps) over their existing pull up rep max will be declared the winner
Athletic Lab is proud to announce that we are now selling Cellucor nutritional products. Cellucor is the top nutritional supplement available on the market and was recently awarded the “Best New Brand of the Year” at Olympia 2010. We will be offering these top of the line products 20% BELOW suggested retail price to members of Athletic Lab and offering a price match for all products if you should find it for less at a local store. We currently have the following in-stock (all prices include sales tax):
I encourage you to look at the reviews for Cellucor products available on the web. You will find that they are the best products available and they live up to their motto: “Because Results Matter.” Also, if you find something on their website that we do not carry please let us know and we will get it and extend the discount for you.
A high performance car can’t run on low-octane fuel. The same holds true for a high performance athlete. If you want to make the most of your training and be at peak performance in your sport you need to make sure your diet reflects your goals and supports your training.
As a value-added benefit to our clients we will be offering 3 day food log analysis. This is completely optional and completely FREE to all existing clients. Food log analysis will be led by our Athletic Intern Doretta Gaudreau. If you are interested in receiving the the FREE critique please ask for our food log template.
Here’s a little info about Doretta:
Doretta is currently an undergrad in the Nutrition Science program at North Carolina State Univerisity. Originally from East Hartford, CT, Doretta moved to Southern Pines, NC after graduating high school in 2002 to pursue a career riding and working with horses. Focusing mainly on the discipline of Three Day Eventing, she had the opportunity to ride and work with some of the best riders in the country. She improved not only her riding skills, but also learned how to manage and maintain the equine athlete at the highest level of competition. She has traveled up and down the east coast and over to Europe grooming at some of the biggest three day events in the world. Most notably in 2006 she traveled as a groom with the US Three Day Event Team to the World Equestrian Games in Aachen, Germany. Working with elite horses and riders, Doretta learned the importance of proper nutrition for both the human and equine athlete. In 2009, Doretta decided to put horses on the back burner to pursue a career in the field of nutrition. She applied to and was accepted into the Nutrition Science Program and NCSU and started that fall. Upon graduating from NCSU she plans on attending graduate school and eventually becoming a Registered Dietician.
Doretta has always been physically active; growing up she participated in various team sports, she currently participates in CrossFit, and is an avid runner. In 2010 she completed two full marathons and one half marathon. She hopes to complete her first triathlon in 2011.
Athletic Lab is better defined by the equipment we do not have than the equipment we do have. We don’t have any recumbent stationary bikes, no elliptical machines with inset TVs, no preacher curl bench, no seated calf raise machine, no smith machine, and definitely no adductor machine to ‘sculpt the inner thigh.’
The reason you’ll never see any of these or related pieces of junk equipment in Athletic Lab is because we are a training center dedicated to achieving elite levels of fitness and performance rather than a ‘health’ club trying to lure you in with fancy machines rather than world-class training programs. Gimmicky equipment and easy-way-out workouts will never have a place at Athletic Lab because they have nothing to do with what our staff or our clients are trying to accomplish.
Athletic Lab is now on YouTube. We’ll be posting snippets of training from some of our elite development sessions as well as instructional / informational videos. Check us out at http://youtube.com/athleticlab
For those who have not seen already, we have made a slight shift in how we’re handling our Scholastic classes. Starting today, we’re offering Scholastic training at 3:45 pm and 5 pm Monday through Friday and at 11 am on Saturdays. More importantly however, each days training will have one of the following three themes:
Conditioning and / or Agility
Previously, we tried to do a little bit of everything in every class. This worked well but we were finding that development wasn’t as good as it could be. The problem when you do a little of everything is that the training stimulus necessary for adaptation is muted from lack of intensity, volume, or both. Given that, and the fact that we wanted to further cater to the specific needs of each sport, the shift towards themed sessions was a no brainer. By moving to themed training sessions, athletes will be able to select training sessions based on the specific needs and demands of their sport while also taking in to consideration their personal strengths and weaknesses. As general guidelines, we are recommending the particular ratios of theme based sessions for the following major sports:
Baseball / Football / Track and Field:
Pre-Season: 4 Day Cycle: 1 Speed, 2 Strength, 1 Conditioning
In-Season: 4 Day Cycle: 2 Speed, 1 Strength, 1 Conditioning
Soccer / Field Hockey / Lacrosse / Basketball:
Pre-Season: 4 Day Cycle: 1 Speed, 2 Strength, 1 Conditioning
In-Season: 5 Day Cycle: 2 Speed, 2 Strength, 1 Conditioning
For maximum results, it is recommended that each training cycle be completed in a period of time no longer than double the length of the recommended training days. To facilitate this at no additional expense to clients, we have have removed attendance limits on our monthly scholastic memberships so athletes can come as often as they can make it. They can even come to consecutive sessions on the same day if they so choose. If you’re on a punchcard membership or are unable to attend on a regular schedule, please speak to an Athletic Lab staff member to determine what the best ratio of themed sessions would be.
Along with our new 2011 Winter schedule we are also making significant changes to our Scholastic program to improve upon our best-in-field services. There are two big changes:
Unlimited Monthly Memberships: In an effort to increase both the value and the quality of service we provide, we are lifting the attendance limitations on our monthly Scholastic memberships. Previously, monthly Scholastic memberships have been limited to 3 sessions per week. As of today, all existing and future monthly Scholastic members can attend as many training sessions as they would like for the duration of their monthly membership.
Themed Sessions: Beginning on Monday, January 10, all of our Scholastic sessions will focus on one of the following areas of sport performance:
Conditioning and / or Agility
By focusing the training session on one particular area of physical development we will be able to provide a higher level of training to the athletes. It will also allow athletes to attend sessions that focus on the areas of physical development that are most critical for their sport. While the sessions will now have a primary focus, every session will continue to have have elements of the other areas of physical development. The themed sessions will be provided on a regular rotating basis and are indicated on our member reservation portal.
Athletic Lab will begin a new training schedule for 2011 next Monday. This revised training schedule adds training opportunities for our Scholastic and Cary CrossFit classes. Here’s the schedule with notable written changes below.
Please note the following changes:
We have added a 9:15 am CrossFit class on Mondays and Thursday. We are requesting you RSVP the day before the class to ensure that we are appropriately staffed.
Scholastic classes are now offered EVERY DAY at 3:45 am and 5 pm and we will be implementing a rotating theme for each day that will allow us to better serve the demands of each sport. Look out for an upcoming blog on how this new format will allow us to improve the quality of our services and the benefits of training.
Cary CrossFit / Performance Fitness training sessions will meet at Monday through Friday at 7 am, 5 pm, and 6 pm as well as an 11 am Saturday session.
Olympic Weightlifting sessions will continue to take place on Tuesday and Thursday at 7 pm.