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The Most Creative Circuit I’ve Ever Done

sergunderwearI abhor writing my own programs–so I farm them out to people I respect. Over the past few years I’ve completed programs written by Mike Ranfone, Charlie Weingroff and Chris “I may be married, but I’m still not cool” Merritt. Charlie and Chris conditioned me–Mike was the catalyst that helped me pull my sword from the stone; a supra-600 pound deadlift.

Apart from my disdain for deriving an objective program for my subjective self-consideration, training with other coach’s programming teaches me. Reading is a must, as is attending seminars and courses; but there’s nothing more concrete, more knowledge-embedding than applying someone’s thought process directly to yourself. It’s the most powerful educational tool I’ve found.

[Quick Aside: Blindly following the program won’t teach you much. Lots of questions and lots of attention, folks.]

My current tutelage is dealt to me by Sergio Merino–a fellow RTS coach. He’s five feet, four inches of Peruvian perspicacity–at least in the athletic development realm. I charged him with helping me return to that athleticism of my early twenties whilst maintaining the energy systems conditioning I’ve recently developed. I asked that he use Triphasic Training concepts to construct my program because I wanted to learn more about them.

I’m eccentrically squatting with eight-five percent of my max; I’m bounding like a jack-rabbit with a firecracker in its ass; I’m running shuttles like NASA.

Most interesting to me, however, is the Day 1 upper-body circuit he constructed; it’s creative, provocative and explosive. And every bit of it makes sense.

Click here to view the embedded video.

The rugby shorts are for you. You think I like spotlighting those milky man thighs? They’re a blessing, and a curse, that I’m burdened with.

Video Breakdown:

Oscillating Bench: Trains reactive ability. He chose this because football has mashed my labrums into mortar–the oscillations train reactivity without the stress of increasingly ballistic work.

Rotary Medball Chest Pass: Trains power with a touch of athleticism. Because the throw is loaded with rotation, it maintains a nuanced employment of the stretch-shorten cycle. Rotation also addresses my desire for athletic movement.

KB Arm Bar w/ Press: My thoracic spine does a great imitation of a wind-bent oak tree–rotation is an issue. KB Arm Bars drive t-spine rotation. The added press trains shoulder stability–a quality I don’t own.

Body Saws: Body Saws made the cut to give the core some juice after the effort to open the t-spine.

A single upper-body circuit that develops reactive ability, power, and athleticism, thoracic mobility, and core stability. Well done, Merino.



April 8, 2014 | education, MMA Strength and Conditioning, Strength and Conditioning | Comments Off on The Most Creative Circuit I’ve Ever Done

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Jeff Welsh - Crossfit Trainer

Age: 24

  • Years of Crossfit Experience: 2

    • Certifications: B.S Kinsesiology, Crossfit level 1 trainer, Crossfit Kids, CrossFit Endurance, CrossFit Movement & Mobility, CrossFit Olympic Lifting, ACE Certified Trainer
    • Fran Time: 3:35
    • Favorite WOD: Angie
    • Least Favorite Lift: Power Snatch
    • Favorite Cheat Meals: PB, Ice Cream, Cookies, Donuts, Chocolate…

    I’m Jeff, a 2011 graduate of the Pennsylvania State University, earning my BS in Kinesiology. I’ve been involved with sports and exercise ever since I was able to walk. I have played baseball at all levels, from t-ball to collegiate and football through the high school level. I remember when I first began weightlifting that I wanted to be bigger, faster and like all my other 14 year old friends, I wanted a stronger bench press.I’ve come a long way since then, earning certifications through CrossFit and the American Council on Exercise. Before CrossFit my workouts were a bore, and I often dreaded my routine. When I first started I remember thinking, “Workouts that only last 10-15 minutes, this can’t possibly work.” I’m glad that I changed my attitude. Since switching my training routine and tweaking my diet to make it more primal, I was able to drop some much unappreciated weight that I had gained since I quit playing sports competitively.My favorite thing about CrossFit is the community. I originally had to break through my own mental barriers, a process I found to be extremely rewarding. CrossFit continues to push me to extremes that I never thought I’d be capable of. Even more than this, I love watching as others break through their own mental barriers and achieve something that they never thought possible. Having the opportunity to train and help others to feel just as much apart of our community is priceless to me.

  • ×
    Lance Larson - Crossfit Trainer

    Age: 26

  • Years of Crossfit Experience: 1.5 Years

    • Certifications: Crossfit Level 1 Trainer
    • Least Favorite Lift/Movement: Deadlift
    • Favorite Movement: Snatch
    • Favorite WOD: Amanda
    • Favorite Cheat Meals: Anything from Five Guys

    Sports and fitness have consistently been a major part of my life. Throughout high school, I was involved with athletics year round with wrestling, football, and baseball. After I finished organized sports, working out tended to be a chore, and I found myself trying to ‘maintain’ rather than progress. I was introduced to CrossFit about a year and a half ago, and haven’t looked back. I found myself rapidly improving in the gym, which translated to every other part of my life. It became a total lifestyle overhaul as I begin eating better, scrapping bad habits, and became motivated for work outside the gym. The community in general is great, and it’s difficult to find a more welcoming group of people. I love to train CrossFit; it’s immensely gratifying to help others break down physical and mental barriers to achieve a happier and healthier lifestyle.

  • ×
    Ginny Santiago - Crossfit Trainer

    Age: 26 CrossFit experience: 1 1/2 years

    Certifications: BA in Health Promotion, CrossFit Level One trainer, CrossFit Gymnastics Trainer

    Favorite WOD: Diane – 3:30

    Least Favorite Lift: Thrusters

    Favorite Cheat Meals: Pizza, Mac N’ Cheese, Cheeseburgers, French Fries, doughnuts, cookies, and other delicious things…

    Hey guys! I’m Ginny, a 2010 graduate from the University of Northern Iowa with a BA in Health Promotion. Currently, I am working toward an Associate’s degree in Diagnostic Medical Sonography at The South Hills School of Business and Technology. Sports were never really a big part of my life growing up, but I’ve been involved in health and exercise all of my adult life. Before CrossFit, I got my cardio in on the treadmill or elliptical and then hit up a few of the conventional weight machines. It was getting boring and monotonous and I was eager to try something new. I got interested in CrossFit when my husband Serg, the head coach here, along with its two other founding members, Jeff (current coach) and Steve (former coach) started this box with the support of the bossman Seth. I’ve been hooked ever since and hope to go to the 2013 CrossFit Regionals with Team LionHeart. I love being at the box. With a different workout every day, It’s never boring and the other coaches and athletes are always supportive and encouraging. Because of CrossFit, I’m doing physical activities I never thought possible and helping others do the same.

    Shea McMullin - Crossfit Trainer

    Age: 27

    Hey, I’m Shea! I graduated from Missouri State University with a B.S. in Public Relations. I currently work for Penn State Women’s Basketball. Growing up sports and health played a vital role in my life. At the age of four, I had to have open heart surgery to repair a hole the size of a quarter in my Atrial Septal Chamber. My surgeon encouraged my parents to start me in sports immediately to strengthen my heart. I played basketball for 11 years and softball for 8 years. However, after my freshmen year in high school I decided to quit competitive sports to focus on other passions of mine….so I became the typical gym goer.After my freshman year in college, I asked my dad to compete in a sprint triathlon with me and this is where my true passion for fitness began. I ended up working 3 summers at a Fitness and Nutrition Camp in La Jolla, California and found a love for running marathons.Running was my therapy….till I found CrossFit!

    Why I love CrossFit LionHeart? It pushes and challenges me every day, I never get bored – no two days are alike, and most of all the encouragement and support I get from everyone at the box. We’re like one big family….we help each other out, we give back to the community, we compete in local events, and we hangout outside of the box.No matter your age or athletic ability

    CrossFit is for you! One of the neatest things is seeing someone accomplish a goal they never thought was possible before CrossFitting!