Space Update

August 17, 2009

The new space is located at 214 River Street North, in Delano.  I hope to get some pictures posted soon!

My ad ran in this week’s Delano Herald for the first time.  I will be running weekly ads to get the word out.

The paint is up on three of the walls.  The new storefront should be installed at the end of this week or the beginning of next week.  Once the new glass and door is installed, we will be able to paint the front wall. The mirrors are installed – all 26 feet!  A new bathroom door is also in.  We have installed half the flooring. The rest of the flooring should be installed by the end of the week.  The phone and internet should be installed Friday. The phone was supposed to be installed 2 weeks ago, but they ran into problems with the service to the building

All my kettlebells, ropes, bandit loops, jump ropes, barbells and dumbells have arrived. I still need to install anchors for the bandit loops and ropes.

In all, we should be ready to go for the anticipated 9/1 open date!

p.s. Good luck at national team trials this weekend Brittany!!!!


New Space!

August 8, 2009

Thanks Brittany for your last comment!  After reading it, I thought I should give everyone an update.  I have leased a great space that will give us 1500 square feet of pure workout space.  In this space we should be able to have plenty of room to move!

I am looking for a 9/1 open date, and will be having an open house sometime in October.  I’ve ordered a bunch of new equipment (some of which we’ve  already used – like the timer).  I’ve received all my 12, 16 and 20 kg kettlebells (26 total) from Art of Strength – these new bells  are awesome!.  I’m still waiting on the new 8, 24 and 32 kg kettlebells from Art of Strength.  I have also received all my ropes as well as the old school barbells and dumbells – ready to create real strength?  I’ve got my 4, 28, 36, 40 and 44 kg bells from Perform Better – they have been great to work with as well.

Let me get back to the painting… I started yesterday and got two surprise helpers and two surprise baby sitters.  As a result, we were able to get some serious paint up, and finished it off with Dave’s Town Club food 🙂 Then, this morning as I was going to go for a run with Brittany, the two helpers took my key and got the second coat up without me!!!  Thanks, thanks, thanks!

Tomorrow, the new bathroom door gets installed, and hopefully more paint if today’s is dry enough to tape for nice, clean, sharp edges.

Mirrors will be delivered by the end of the week and the new storefront will be installed at the end of this week or the beginning of next week – thanks Glass Doctor!

Still need A/C…. way too hot to train indoors in the summer without it.

Hey, by the way…. I heard Tana is down two sizes 🙂  She brought her son (recently graduated from high school) and I think she out performed him???  Also, her son brought a friend, Lee, for a couple workouts.  It was fun working with Lee this week.  I hope to see him back before him and Gavin go off to college.  Good luck in college guys!!!

Where’s Everyone

July 29, 2009

The kids have been stepping up their training for Taekwondo, so as a result it’s been just the adults (except for Josh).  Tonight we did a Tabata workout with Mike (welcome back from Nationals), Tana and Renee.  A tabata round can be the longest four minutes of your life!

Tana reported that she is now down two sizes.  She has worked out three days so far this week.  And… yesterday I saw her do repeated DEEP squats, holding a kettlebell.  Great job!  Renee is getting strong, pressing the 16 k bell.  Wow! Josh is starting to make it look too easy.  Maybe it’s time to move up. Dexter has developed great form, and will be rapidly increasing his weight as well.  Jen is coming once a week.  Yoga, Taekwondo and driving the kids is taking up a lot of her time.  Nonetheless she is catching on fast.

Update – It’s been a while

July 23, 2009

Well, it seems like it’s been a while since I’ve actually added new content. Tonight we did a tough workout with Dexter and Jen.  Last time we did this one, I got the comment from Brittany:

“That workout we just recently did was fun, BUT very very tiring. For at least 3 days my legs were burning! OUCH. :)Don’t worry I will be ready to go again… I am ready for a challenge! Maybe I should not have said that :) Either way, Thanks for working me out and pushing me to my limits.”

We used the new timer to keep us one track – that thing is brutal!  I think the timer goes slow for the work rounds and fast for the rests!

I had a dinner at a work event last night so I left a workout behind for Tana and Renee.  I heard they did great!!!

Brittany, Lorin and Travis have stepped up their Taekwondo training for preparation for Brittany’s team trial event next month so I haven’t seen much of them.  I hope they can at least make it for some of our post workout swims in the pool before fall (we haven’t had much summer here in Minnesota).

We are getting close to moving into some real space soon!  I hope to be offering “real” classes starting September.  I’ve ready made several purchases for the space and can’t wait.  More on that later!

For now, keep it up Tana, Dexter and Renee (I’m amazed to see your improvements and strength increases so far). Keep coming Jen because you are sooooo close in form to move up in weight and really challenge yourself.  Kids (Brittany, Lorin and Travis) I hope to see you as you get time.  Kailee… once???? Come on let’s get a couple more in before you go off to college (best wishes!).  Casey and Chris, I hope to see you back again soon!


July 13, 2009

Here’s the photo.  Go get ’em at trials!

Congratulations Brittany

Congratulations Brittany


July 6, 2009

Congrats to Brittany for a Silver at the Taekwondo Junior National Tournament.  As a result of this exceptional accomplishment, Brittany will compete at a team trial event to qualify for the Junior National Team and represent the United States at the  Junior Pan American Taekwondo Championships.  Good Luck to Brittany at the August trials!!!!

As a result of her accomplishment, I began thinking of the Blackbelt Success Cycle taught to us as we began our Taekwondo Journey to Blackbelt:

1. Know what you want – this is a classic example of the need to set a SMART goal. S(specific) M(measurable), A(attainable), R(realistic), and T(timed).  In this example for Brittany her SMART goal will be to S-make the Junior National Team, M – Measured by success at the team trials, A – absolutely attainable because she has already qualified for the team trial event, R – realistic because she has trained for many years in Taekwondo, travels 30+ miles each way 3 days a week to train for sport taekwondo, travels 20+ miles each way a couple more days per week for traditional taekwondo, trains crossfit at 6 am one day a week and also has begun training with Core Fit ‘N Motion!  She is totally dedicated and the goal is very real!!! T – her timeline is the team trial event in August.

2. Have a plan and take consistent action – her plan is outlined in the SMART goal listed in #1 above.

3. Have a success coach – Brittany has many – her parents, her taekwondo instructors, friends, crossfit coach and also me. 🙂

4. Review your progress and renew your goals.  Over the next month and a half, Brittany will have to “check in” and make sure she is making the progress she wants to see to best position herself for victory at the end of August.

Good Luck Brittany!!!

Fight this Friday

June 29, 2009

I know for those of you that do CrossFit, the title is dangerously close to one of your named workouts.  This workout was nothing like Fight On Friday.  Three of the kids fight this friday at the Taekwondo Junior Olympics in Austin, Texas.  Good luck to Brittany, Lorin (Dex) and Travis.  Each will be competing in the 14-17 black belt division.  The top four finishers in each division qualify for a fight off in Colorado Springs at the Olympic Training Center in August.  The winner of the fight off makes the Junior National Team.  It is so cool to be associated with kids that train and compete at that level.

Now that I have digressed, we had a nice turnout tonight in the cooler Monday evening air.  We did a shorter workout consisting of five rounds. Each round consisted of Overhead Lunges, Sling Shots, Clean and Press, One-Arm Swing and Squats.  It was designed to be an easier workout to keep the kids active, but not work them too hard.  Tana, Renee, Dexter and Josh all participated as well.  I think they all liked the easier start to the week.  I must say there was a look of surprise (relief?) on their faces when they heard after the first round that they only had 4 more to go.

Tana is looking great.  She is squatting deeper, clothes are looser and she is lifting more weight.  Great job and keep it up! One day she will let me put her picture on the site.  Until then, here are some of the rest of the gang…

Can you say balance, stretch and strength??

Can you say balance, stretch and strength??

Good to the core

Good to the core

Cleans and Presses

Cleans and Presses