"But I don't wanna go to Online Class"

Uncategorized Apr 06, 2020

Years ago my dad wrote the article below about the parent's role in deciding what activities their children would do, and the reasoning they would do them. 

His advice has never rang as true as it does in this moment - the day to day choices we make NOW as parents will have long term repercussions on the mindset & character on our children as they grow up. 

Some class is better than no class. Sporadic attendance is better than no attendance. Slow progress is better than no progress. 

And all the while the REAL truth is - many kids may progress faster & farther than they would have before because these "obstacles" have forced them to develop new ways of learning, new ways of training, and new ways of succeeding. 

But as parents, we must set the tone. 

"Take the long view. Make the tough decisions. And let your actions fit your goals”


The Original - 

Ask Dr. Thackrey "I don't wanna go...

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German Body Composition Training - for HOME!

Uncategorized Mar 30, 2020

German Body Composition Training (GBC) is a unique training protocol that both challenges the mind and muscle! It's an especially important protocol for anyone training at home right now. 

GBC builds strength and muscle endurance while also having an incredible effect on body composition. This happens by allowing you to push through the ‘pump’ due to changing the movements and reps throughout the set. Each set is done by starting with heavier and more complex movement for lower reps, then with minimal to no rest, transitioning down in weight and complexity while increasing the total reps. 


Let’s look at an example of a set:

6 Front Squats

12 Front Rack Reverse Lunges

20 Air Squats (unbroken)


As you work through this set, the last few reps of each movement will be pretty challenging and the very last reps of the whole set might feel almost impossible. Getting the last few Air Squats unbroken is where the burn starts to really kick in and your...

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Your 5 Step Guide to Crushing Your Training From Home!

Uncategorized Mar 20, 2020

A 5 Step Guide To Crushing Your Training From Home

Training from home can be a big change for a lot of us. That doesn’t mean, however, that all your goals you have been working so hard for just go out of the window. Let’s take a second and go through a few ways we can stay on track and even thrive in a new fitness environment.


  1. Continue to talk with your coach and your community. Stay in touch and stay connected. Continue to be the light in your community and encourage others to do the same. This is a great time to get advice on how to work with what equipment you do have at home from a coach. If you have extra equipment, ask if others may need some. If you don’t have any equipment ask if others may have some to share. Remember, we are still all in this together, even from a distance!

2. Designate a workout area... your ‘home gym’. The size or place doesn’t matter. If you already have a home gym, awesome. If not, then a corner of the...

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Unilateral Training in your Gym Programming

Remember that one group project in school where you did ALL of the work and your partner just kinda watched as you carried the team (...maybe you were on the other side... we’ve all been there). Your body does that too. You have a dominant side. A side you write with and pick things up with. A side that always pushes off starting the run or is a little stronger on the barbell. 

A great way to fight the over-development of this dominant side is to train unilaterally, or train exercises that use one side of the body or one limb at a time (i.e. single arm, single leg).

When introduced to barbell work (back squat, clean, bench press) the dominant side of the body or dominant limb may compensate for the weaker one, leading to imbalances in that movement and in training. Without working on unilateral movements, the weaker side might not catch up strength-wise, thus further widening the gap / imbalance between the two sides. If left alone this may lead to possible injuries...

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Using Testers & Benchmark Testing in your Facility Programming

facility Mar 10, 2020

This week as we progress through the Winter 2020 Training Cycle, and finish up our latest mini-cycle [3 week blocks] -  we get to revisit a few classic benchmark workouts… Jackie, Diane, & Elizabeth/Amanda!

Benchmarks or testers are workouts that can give us a lot of information and allow us to check in and see how skills are progressing, what we have improved upon, what needs work, and where we might need to spend a little more time focusing on.

There are many things we can test including: strength, skill, aerobic capacity, CP battery, cyclical conditioning, just to name a few. Depending on the focus of a cycle, these will be included in our benchmarks and testers for testing week. But that’s not where we start. We start at the basics! 


So, when building a skill like handstand push ups in Diane, we started with a landmine press and dumbbell floor press. From there we built into barbell strict press and controlled negatives in the handstand. After...

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