How does Edge4Life work?

This might be your 1st introduction to us, or maybe your 100th.

So to recap, here is what Edge4ife is all about, straight from the source.

We are an all-in, comprehensive transformation machine.  What does that mean?

First, we get right to the source of it – what do you want?  Everyone’s goals are a little different.  How can we get you there?

Next, we have a path to make that happen.  Weight loss?  We got you.  Strength gains?  We got you.  General health and wellness? We got you.

How can we do that?  Well, our framework is incredibly effective.  Our coaches care deeply.  Our gym at large is full of motivated, awesome people.  We’ve been kicking ass for nearly a decade.

Is this place for you?  Maybe – we certainly don’t believe that our gym can help EVERY SINGLE person, but we do our best!  The easiest way to find out is to set up a No Sweat Intro.  We’ll dissect what you need, where you are at and if our infrastructure is right for you.  Here’s a bit of a cheat sheet:

What we value and emphasize

– Understanding what you do and where you are at with fitness

– Long term, sustainable goals

– Focus on mechanics rather than big weights.  Focus on understanding rather than rushing.  Focus on getting it right!  The weights come in time

– Leveraging fitness to live our best lives

– Establishing relationships with each of our members so we can foster all of the above

What we don’t do

– Pack our gym elbow-to-elbow with deals, discounts, bargains, promos

– Race to weight loss goals

– Put people on crash diets and endless, frenetic burnout workouts

This is the place people arrive at and then stay for life, and achieve incredible fitness in the process!

 

Does Keto work?

Keto works.  But asking if Keto works is like asking if a hammer works.  Hammers work.  But do you have a nail you need to hit?

Everything works.  That is, because everything is a tool or a resource.  Some resources and tools are better than others.  Some only have one function.  Some are cheap and less effective.  Some are built to last.  Some are incredibly expensive and do one incredibly important, difficult function.  But they all work – that’s not the issue.

Question is, what task/problem/goal is in front of you?  If you have the right tools, you can solve any problem.

Most people in the fitness industry “sell hammers” so, as you might expect, they want to convince you that every problem you have is a nail.  If you buy a hammer and try to cut a board, you might come to the conclusion that hammers are a scam and ineffective.

Maybe the better question is – will Keto work for you? Honestly?  Probably not.  Now please first consider my previous point – it could in fact work for you.  But will the method be a good fit for your goals?  The data indicates that this is not likely.  Why might be this be?

To understand what Keto is, you have to take a moment to consider what a “diet” intends to do.  It intends to manipulate your energy intake.  Every diet does it.  Whole30 manipulates your energy intake by not allowing refined foods.  Thus, you have to eliminate calorically dense, nutritionally impoverished foods.  Paleo does essentially the same thing.  What does Keto do?  It manipulates your energy intake by changing the primary energy source of your body.  Instead of Glucose, your body will source ketones.  Where do you get ketones?  basically from eating a lot of fat and protein and exceedingly low amounts of carbohydrates.  How low?  To be in full-on-ketosis, you ought to be eating less than 50g of carbs per day.  That is a HUGE task for most people.  Thus, for most people it is simply too tall of an order to be an effective strategy.  Or, it does work but then runs its course and the end user finds it unsustainable.

So how to we present nutrition?  As a strategy.  There is literally a hierarchy of decisions to make to find out where you should start.  Hint: you should NOT START WITH KETO.  Start with something simple – cut your soda intake down and eat more veggies.  If you already drink no soda and like your veggies, then we move on to the next step.  in that way, we create a pathway to success brick by brick, step by step.  This is the method by which people succeed with nutrition – not by jumping head first into a difficult diet scheme.

Want to find out more about nutrition?  We are here to help!

Schedule a No Sweat Intro (what is that?) and we can talk about exactly where you are at and where you need to go.  No special extreme diets need to be discussed!

Have you had your “I haven’t felt this good in years!” moment?

 

If you don’t know what I’m talking about, you haven’t.

There comes a time in everyone’s life where all of a sudden…

– The energy starts to slip

– The back/knee/hip/neck starts to hurt for no reason

– Things that used to be easy are now strenuous

– Some random stupid thing (like picking up a bag of dog food) throws out your back

– You feel like you haven’t slept in ages

– Coffee/energy drinks become mandatory for a functioning day

– And you can’t recall a specific event that led you down this road

And if you think

“Well, jeez, it’s not THAT bad”

We don’t mean to spout doom and gloom, but it certainly doesn’t get any better tomorrow. We haven’t met a single person who has said, “most of my 30s I started to feel like you mentioned above. Then, I turned 40, and it all magically got better!”

Wouldn’t that be something.

Close your eyes and consider what it might be like when you have your own “IHFTGIY” moment.

– Routine tasks are just that…routine and easy.

– Back pain, gone.

– Knee pain, gone.

– Full of energy, sleep through the night

– Enjoy the activities you used to love

– Have enough energy for your family, job, friends and maybe…just maybe…a little left for YOU too.

Many people think this isn’t possible, but all the others have found their way to a fitness program that resonates with them to seize their moment.  Isn’t it about time you found it for yourself?

Schedule a No Sweat Intro to have a conversation about how you can find your moment.

Sunday 12/15/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Clean and jerk prep

Weightlifting

Clean and jerk or makeup strength-

UNI, Sumo, Thruster, Snatch, UNi, FS, BS

Clean

4 x 4 x 65%

Split Jerk

Split Jerk behind neck + split jerk- 2 x 1 x 65%, 2 x 1 x 70%

Clean Deadlift

Rachet clean deadlift (1″, below knee, hang, finish)- 3 x 3 x 85%

*go back down to setup after you hit each position

Metcon

A or B (Choose 1)

Metcon (Time)

A)

2 rds:

200m row

8 squat clean (155/110)

2 rds:

40 DU

6 squat clean

2 rds:

20 Split Squat jump (10ea)

4 squat clean

* 14min cap

Metcon (Time)

B)

4 rds:

8 burpee box jump

26 jumping pull-ups

:35 tuck hold on box

*14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

Breathing-

Cadence breathing- 30 breaths

*inhale nose, exhale mouth

Saturday 12/14/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

reactive lunge

SL wall sit

Weightlifting

Unilateral lower body

Tempo Bulgarian squat (5-3-1-1)- 4 x 6e

*3 in the hole is with knee 1″ off ground

* 2DB farmers

Vertical push

A or B (choose 1)

A)

Partner Free standing HS hold- practice and prep for HS walk

HS walk attempts- 2-4 attempts

B)

1/2 kneel single arm landmine strict press- 2 x 12ea, 2 x 8ea

Metcon

A or B (choose 1)

Metcon (Time)

A)

Complete:

100 1Kb snatch (24/16kg)

100 front squat (115/80)

*Scale load accordingly to finish

*Break up reps however you want

*Stay even on KB snatch reps

*15min cap

Metcon (Time)

B)

10 rds:

10 ring row

10 ring push up

20 air squat

*15min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Cable crunch- 2 x 30

GHD hollow hold- 2 x :30

Low L-sit on stall bars- 2 x :20

Accessory strength (4)-

Single arm machine elbow ext.- 2 x 20ea

Cable low to high chops- 2 x 10ea

Prone single leg machine leg curls- 2 x 14ea

Tempo SL knee ext (CIEI) (1551)- 2 x 10ea

Airdyne fun-

10 rds:

10 cal sprint

:30 rest

Grip-

Grandfather clock dead hang- 1 x max time

MOB-

LAX upper traps with OH reach- 1 x 1min ea

Skill-

2min of breathing, 6 count inhale (nose), 8 count exhale

Breathing-

Post workout recovery breathing- 1 x 3min

Supine with lower leg on box (90 in knee, 90 in hip)

Cover eyes (or close them)

All breathing through nose

Belly breathes

Tempo 1:2 (4 inhale: 8 exhale)

Friday 12/13/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

WOD prep

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 40min:

40/32 cal bike

20m 2KB front rack walk (28/20kg)

40/32 cal row

40m (20m ea side) 1DB waiters walk (70/50#)

800m run

60m farmers walk (32/24kg+)

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

L-sit- 2 x 25 sec

Pike position flutter kicks- 2 x :30

Bird dog- 2 x 10e (control and reach)

Accessory strength (4)-

EZ bar skull crushers- 2 x 18

EZ bar narrow grip curls- 2 x 16

Prone leg curls w/ 5 sec ecc.- 2 x 10

single arm cable row- 2 x 16ea

Airdyne fun-

3 min easy

Grip-

yo yo roller- 1 x 4

MOB-

Supine split- 1 x 2min

Skill-

Kipping F2B practice- 10 min

Breathing-

Box Breaths (5-5-5-5)- 2 min

*Seated cross legs, neutral spine

Thursday 12/12/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Supine Split to Supine squat

Super couch

Weightlifting

Back Squat

Rapid back squat- 2 x 12, 3 x 8

Vertical push

A or B (choose 1)

A)

Floating HS with partner- 3-4 attempts

*Work on not relying on your partner catching you on kick up

Pike on box Single arm hold- 2 x 10sec ea

B) seated pike 2DB arnold press- 2 x 10, 2 x 6

Metcon

A or B (choose 1)

Metcon (Time)

A)

4 rds:

10 deadlift (225/155)

10 burpee over bar

200m run

*14min cap

Metcon (Time)

B)

4 rds:

16/3 cal bike

30m walking lunge

20 AbMat sit-ups

*14min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Slider knee tucks- 2 x 24

Russian twists- 2 x 20ea

Firing range hold- 2 x 1:00 ea

Accessory strength (4)-

Close grip cable pull down- 2 x 18

Tempo machine elbow ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Prone leg curls- 2 x 14

Tempo machine knee ext.(C-I-E-I) (1-3-5-3)- 2 x 10

Airdyne fun-

5mile ride for time

Grip-

Softball farmers hold- 2 x 1:00

MOB-

LAX peanut scaps- 1 x 1:30

Skill-

L-sit practice- accumualte 2 min in Lsit or varaition

10 hanging knee rasie

Breathing-

Post workout recovery breathing- 1 x 3min

Supine with lower leg on box (90 in knee, 90 in hip)

Cover eyes (or close them)

All breathing through nose

Belly breathes

Tempo 1:2 (4 inhale: 8 exhale)

Sunday 11/24/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Movement prep and review

Weightlifting

Find a partner and go through the 3 strength supersets

Finish the 2 movements before moving on

Tire flips- 2 x 10ea (back and forth to each other)

Sledge hammer strikes- 2 x 20 (10ea) (outside)

Heavy KB snatch- 1 x 10ea, 1 x 8ea, 1 x 6ea, 1 x 4e (still hold yourself accountable to correct reception)

Supine leg raise with partner push back- 3 x 20 (partner at feet) (maintain Hollow, do not overextend)

Heavy farmers walk- 2 x 100m (outside)

Sled back pedal- 2 x 30m (inside)

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 18

Renegade row- 2 x 10ea

Loaded plank- 1 x 2min

Accessory strength (4)-

Single arm cable curls- 2 x 10ea

Wide grip cable row- 2 x 14

SL wall sit- 2 x :30 ea

straight arm cable pull downs- 2 x 16

Airdyne fun-

6min easy

Grip-

Pinch blocks- 1 x 1min, 1 x :30, 1 x :10

MOB-

lizard and pigeon on box- 1 x 1minea

Skill-

8min row with SR focus (18,20,22,24,26,28,30, 30+)

Saturday 11/23/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

WOD prep

Metcon

“CFWC BIG SETS” (Time)

“CFWC BIG SETS”

14 DB bench press (50/35)

18 Split squat jumps (9ea)

8 strict chin ups

1 set max thruster (95/65)

*WOD is done once 100 thrusters has been completed
*35min cap

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Spud strap flutter kicks- 2 x :35

Pike flutter kicks- 2 x :20

kipping F2R- 2 x 18

Accessory strength (4)-

Db supinating curls- 2 x 12ea

2KB farmers hold- 2 x 1:30

Bottoms up KB hammer curl- 2 x 8e

Wide grip cable row- 2 x 18

Airdyne fun-

3 rds: 25 cal dyne sprint

rest is choice

Grip-

Rice bucket- 2 x 2:00

MOB-

Stall bar hang series (wide, narrow, choice)- accumualte 2min of hanging

Skill-

Dip muscle snatch- 3 x 8 (empty bar)

Friday 11/22/19

CrossFit Walnut Creek – Concord – CrossFit

View Public Whiteboard

Warm-up

Supine Split

Ant. hip on Rack + OH

Weightlifting

Back Squat

Positions-

Tempo Back Squat (E-I-C-I) (4-2-1-3) *use 3 at top to reset and brace midline

6 x 4

Vertical push

A or B (choose 1)

A) Partner spotted free standing HS-

2-4 attempts

Tempo SHSPU (E-I-C-I) (3-1-1-5)-

2 x 6

B) Tempo seated pike 1KB strict press (C-I-E-I) (1-4-4-4)-

4 x 5ea

Metcon

A or B (choose 1)

Metcon (AMRAP – Reps)

A)

2 rds:

3min clock:

400m run

AMRAP remaining time:

2KB clean (24/16kg)

30 sec rest

3min clock:

400m row

AMRAP remaining time:

rope climb

30sec rest

Metcon (AMRAP – Reps)

B)

AMRAP in 6:30:

100 Jump rope (boxer skip)

15 push ups

15 AbMat Sit-ups

30 sec rest

AMRAP in 6:30:

12/9 cal bike

20m bear crawl

5 burpee

Cash out

Optional- Midline, pull, push, pump sesh, airdyne, grip, MOB, Skill

Midline

Ab wheel- 2 x 20

Side plank with top leg lift- 2 x :30ea

GHD sit-up- 2 x 16

Accessory strength (4)-

Ring dip with pause (3 sec top, 3 sec bottom)- 2 x 7

X-over- A,T,Y,T- 2 x 10ea

Archer push up- 2 x 6ea

X-over- pull through with hold (3 sec)-2 x 12

Airdyne fun-

3 rds: 20 cal sprint, 20 cal easy

Grip-

Rolling thunder- 3 x :20 hold

MOB-

Pretzel stretch- 1 x :45 ea

Skill-

Floating HS practice- 2 x 1:00