Strong Blog

DRS STRONG WEEK 25- PALEO CHALLENGE 1

rosario@drsathletics.com (Rosario Rios Aguilar) — Fri, 08 Dec 2023 23:14:38 GMT

"STUBBORN about your goals, FLEXIBLE about your methods"

Week 25 is about to get cranked!!! This week is about staying focused and remembering your basics as you are trying to move fast! The percentages are going to be staying the same as last week but we want to bring up the intensity. The main key point is to think of position and movement patterns as you trying to move the object or yourself at a faster pace. I purposely changed the DRS Complex to tuesdays for this week, so that people are not skipping those pressing days which are extremely important and also so you dont get too much into a routine. We are spiking things up into this week and I am trying to move the programming around to best fit 15.4 coming up this friday =)

In case you missed the posts over the weekend... here they are! Stay tune for the LEAN AND MEAN MENTALITY Blog that I will be releasing this wednesday to talk about fueling for performance, keeping it paleo and keeping it balanced. I would love to hear feedback on that one this week!!

We want to congratulate again our 2015 Paleo Challenge Winners:

1st Place: John La marca- 22 lbs down and his helen time improved by 5 mins ( he actually finished)

2nd Place: Claudio Dominguez- 14 lbs down, 4 % body fat and he finished helen with strict pullups ( improved by 4 mins)

3rd Place: Alex Sanchez- 20 lbs down and 1 minute off her helen time

These 3 individuals have worked extremely hard for the last 6 weeks. The challenge consisted in the following:

1. Eat ‪paleo style nutrition ( meats, vegetables, no sugars, lil starch, low sodium and good fats)

2. Train hard at DRS at least 3 times a week

3. We tested their run, their strength and their gymnastics (body weight movements) in the beginning and at end

4. Body fat scan by Yvonne Tait

5. Measured their Hip/waist ratio and for guys chest/ back as well.

In this pictured combined, there were 57 lbs lost, 25 inches lost between waist and hips and 7 lbs of muscle added. They also improved tremendously (mins) in their Helen time!!

We want you to know how proud of all of you we are and we expect nothing but continuation of this hard work.

On the following picture we have most of the Paleo Challenge competitors that started and finished the 6 week challenge!

FUN FACTS:

- A combination of 134 lbs lost in this picture (some challengers missing)

- Total of 89 inches

- Total of 93 % body fat

- 900 pullups

- 30, 000 meters ran

- 15,725 Kettlebell swings

- 39,509 pounds lifted relative to the weight used during kbs and reps!!

Not one person goes unnoticed and we want to thank you all for your hard work and your dedication to this ‪DRS Community

You already have made a choice to a healthier lifestyle. Only the beginning!

Here are our Saturday 9am troopers, we gotta give some love to them as well!!

Stay Strong,

DRS Strong

Coach Rosario

DRS Strong Week 384: Re-establish routines that feed your soul!

Mon, 31 Jan 2022 19:48:46 GMT

DRSers!!!! what a better way to reset than by re-establishing routines or things that make our soul on fire!!! and it can be the simplest little things just like taking some time for yourself as you sip on your coffee, or the simple act of eating popcorn with Tapatio once in a while hahaha (that might be a fave of mine)

But seriously, little routines that help us stay balanced and in tune within ourselves!

Stay Strong, DRS Strong!

-Coach RRA

DRS Strong Week 383: Don't compare yourself to your old self!

Sun, 30 Jan 2022 20:29:21 GMT

Stay in the now, reinvent yourself into a better version that you liked in the past!

LET'S GO!!!

Stay Strong, DRS Strong!

-Coach RRA

DRS Strong Week 382: Do the thing you've been afraid to do!

Mon, 17 Jan 2022 20:33:34 GMT

Why do we hesitate to do things we want to do? What makes us scared?

We might never have the answers to a lot of questions, and believe me I love questions haha! But what I do know is that we are only here with an expiration date so why not go and seek adventure and do the things we are afraid of doing and trying. Anything worthwhile is both scary but yet super empowering.

The thrill of doing something out of your comfort zone, outside of your circle, speaking in front of thousands, singing out loud, the saying dance like nobody is watching! so so true for all of us! Look at yourself in the mirror and appreciate every part of you. Dig deep in your own feeling and your own brain. Share the love of something with someone you choose. Read poems, do the photoshoot you have always wanted, sky dive ( never have I ever haha)

Get in the gym and kick your butt! don't be afraid to be the last one of the class, it won't be for long! Talk on the phone more often, ask your crush on a beach walk :) anything that you always have wanted to do.

LET'S GOOOOOO!!!!

Stay Strong, DRS Strong!

Coach RRA

DRS Strong Week 380 & 381: Complacent Zone!

Mon, 10 Jan 2022 20:38:38 GMT

Complacent Zone is not where we want to reside!

NO! we must tell ourselves, but how do we get out of it?

It is a challenging cycle to break!

First we must admit what story we are telling ourselves!

In order to change this we must change the story we tell ourselves, the environment we reside comfortably and start changing the behaviors and habits we have comfortably created! no more of that!

WE can do this, one day at a time!

LET'S GO!

Stay Strong, DRS Strong!

Coach RRA

DRS Strong Week 379: Create experiences and smile big!

Sun, 09 Jan 2022 20:44:36 GMT

The way we create experience is up to us! Today, we create the best experiences we can! Smile big and get after it!

LET'S GO!!!!

Stay Strong, DRS Strong!

Coach RRA

Fitness Humanity

Sat, 21 Oct 2017 19:50:23 GMT

As I am sitting here in Queenstown, New Zealand in front of a beautiful lake. I can't help but think how the fitness world has grown intensively. Fitness humanity is a connection that I constantly pursue.

Sometimes I don’t know how to take in all the different experiences, or maybe I do by writing my extensive thoughts. I am consistently thinking and analyzing and want to know the reason behind it all. I sort through all my thoughts constantly to understand why my life is the way it is and how I have been placed in here with these awesome opportunities and doors to different options of the worlds adventures.

Thinking back as far as I can remember I never thought I would be where I am now. I remember when I was very young, all I could think about was how I was going to be able to dunk or touch rim. Now I constantly think about how I can spread the passion for fitness and overall quality of life. What does that even mean? To me it means that maybe I am in certain places at certain times to interact with someone and influence each other to a better life. It is the connection that doesn’t need to be explained and the closeness that something as simple as giving a high five to someone after a workout can do. To me this is fitness humanity.

Between my dad’s disciplinary ways of doing things to almost perfection to my mom’s gentle love but relentless and resilient way of not giving in to life’s challenges, I couldn’t be wired differently to do the best I can or not do it at all. To work hard and to never stop. Is this what success is? To me, it is. I don’t measure success in wealth or fancy materialistic things. I measure success in emerging yourself in a passion, a passion to make a difference in someone’s life. Giving not only pieces of myself, but whole hearted to people where they can accept it how it best suits them and exploit it in their own way with their own abilities to have a domino effect on the next person. Call me crazy, but I truly believe every single person has the ability to start the movement of a better well being. It is about waking up and venturing to be the best version of yourself.

I truly believe I have these doors to go around this orbit and learn from the experiences I encounter with athletes as I attempt to teach and give back what I know. The more I learn the less I know, but in the pursuit of giving back I get to spread health and fitness around the world. The baton was passed on to me sometime during my short life and I want to continue to spread humanity. Fitness humanity, that is.

It is our choice and responsibility to spread fitness humanity and you might be doing it by reading this article and paying it forward to someone you encounter today.

Making the most of your time at DRS Athletics

Tue, 01 Aug 2017 19:52:44 GMT

Trust us. We understand busy schedules. In fact, many of the members we have here at DRS Athletics initially joined because they needed a more efficient workout that didn’t require them to be in the gym for hours at a time.

That’s why we’ve put together this list of ways you can make your time at the box as productive and fulfilling as possible.

HOW TO MAKE THE MOST OF YOUR TIME AT DRS ATHLETICS:

SET A TRAINING SCHEDULE

While you generally enjoy coming into the box, there are some days when maybe overtime at work, school papers, family issues and other nasty things can really get you in the mood to skip the WOD "just because."

A good way to deter the "just because" excuse is to get into the habit of coming in at the same time on the same days. Once you’ve created this habit, it becomes automatic. You’ll find yourself going to the box without any force involved regardless of the plants who could probably use watering (or any other strange excuse you give yourself.)

Bottom line: A schedule keeps you consistent, and consistency is the key to forming healthy habits.

TRACK YOUR PROGRESS, CELEBRATE ACHIEVEMENTS

If you’re serious about hitting your fitness goal, it’s critical to track your progress. And we don’t mean stepping on the scale every morning and completely freaking out at any increase in weight.

Muscle weighs more than fat, so if you’re doing it right you’ll be gaining lean muscle while you’re losing fat which doesn’t always result in seeing a lower number on the scale.

Throw out that scale and buy a notebook. Keeping track of your workouts and progress will help you train with a purpose. If you did 5 back squats at 135 a few months ago, and that sequence has come up again, well now you’ll know what number to shoot higher than.

Bottom line: Knowing what you did yesterday will help you be better today.

COME EARLY, STAY LATE (TRAIN MORE, CHAT MORE)

Many of us get into the habit of coming in on-time and leaving on-time. That’s by no means a bad habit. But to make the most of your workout, the best thing you can do is put in a little extra time before and after class.

We know, working out before working out sounds like advice from a crazy person, but it’s really the key to taking your fitness to the next level.

It’s no news to say that putting in some extra credit will turn you into a better athlete, but when you do it with other athletes that like to go above and beyond outside of class times, you’re fostering some really positive relationships. That’s when the true awesomeness happens.

Bottom line: To get the most out of your training session, put in some extra work both physically and socially

ASK FOR HELP

It’s ok to admit that you feel a little intimidated to ask for help at the box. But don’t be! Even those big, huge, grunting, bearded guys were new once. Everyone has been in the same spot and there’s absolutely no shame in needing some extra help to understand a movement. In fact, that’s the sign of a smart athlete who’s on their way to big things.

Bottom line: There’s no such thing as a stupid question. Except for maybe, "Can I pee before you start the clock?" We don’t like that one.

ALWAYS HAVE A WATER BOTTLE CLOSE BY (ESPECIALLY WHEN YOU’RE NOT TRAINING)

Are you the type to only drink water when you’re feeling really thirsty or maybe you like to chug the majority of your day’s water intake right before and after a WOD? Well, you might want to change that and here’s why.

Feeling thirsty and getting dry mouth indicates that your body is already dehydrated. Dehydration can reduce the volume of blood pumped by the heart which means less oxygen to the muscles which often results in premature fatigue. And if you try to quick fix your dehydration by drinking lots of fluid right before class it can cause bloating and cramping. That’s a terrible way to suffer through a WOD.

This is especially important for women. "Women are not small men," says Stacy Sims, Ph.D., exercise physiologist-nutrition scientist. "They’re five times more likely than men to have GI problems when exercising . . . women are also more likely to suffer from heat exhaustion and heat stroke."

Bottom line: To get the most out of your training session, stay hydrated all day long before you step foot into the box.

SLEEP MORE

We want you to sleep more. In fact, we insist you sleep more. We can’t stress enough the importance of getting a good night’s rest because without it, all the training and dieting in the world will just be a waste of time.

It’s hard to believe that something you do when you’re not even awake can be one of the most important ways you can make the most out of your training sessions, but it’s true. To put it simply, lack of sleep stresses out your body which cases weight gain and anxiety.

Bottom line: Prioritize your sleep. Prioritize your well-being.

PRACTICE MOBILITY AT HOME

Stretching and becoming more flexible really shouldn’t take a back seat in your plan to become a fitter you. If we could tack on an extra 30 minutes to the WOD for mobility, we’d do just that! An hour a day at the box isn’t going to undo a lifetime of sitting on your bum craning over a keyboard.

Invest in a few key items for home like a foam roller and a PVC pipe to improve your range of motion while you’re watching TV or right before bed. Practicing mobility at home will improve your overall athletic ability and will decrease the risk of injury.

Bottom line: Mobilize everywhere and invest in the tools to do so.

DRS STRONG WEEK 143: 3 SIMPLE STEPS TO CREATE GOOD MOVEMENT PATTERNS!

Mon, 19 Jun 2017 19:54:22 GMT

" Never allow waiting to become a habit. Your desire to succeed should be greater than your fear of failure."

As we approach Week 2 of The Chad Attack we were heavily focusing on lung capacity and shocking the system in a way to promote a good enough stimulus last week. This week we will be focusing on creating positive HABITS and movement patterns that will allow for repeated heavy doubles in some of the lifts like Snatches. It is one thing to lift heavy for one rep but being able to repeat the lift for a second rep is a different animal. Creating good habits and movement patterns allows for your brain and muscles to have muscle memory and understand the stimulus that will be happening that day. It is important to be consistent on your movements regardless of weight, volume or intensity. Let me explain this further in the next steps.

3 simple steps to help promote good habits and repeated movement patterns.

1) CONSISTENCY: being consistent with your movements is key in order to promote muscle memory. For example if you are doing squats, ANY squats, whether they are air squats, front squats, back squats, overheadsquats, goblet squats, etc. Your stance should be close to the same length and form, unless we are working sumo or different starting positions. This allows your body to get used to the range of motion (ROM) in that stance, which can then transfer to other lifts in catching positions, etc.

2) REMINDER: have a reminder when it comes to your movements. For example during deadlifts if you are one of those people that forget to reverse the movement when you touch and go and the bar starts moving away from you. Try and line up the bar with the shoelace closest to the the toe box of your shoe and if you were to pause at the bottom, you should be able to see the shoelace over the barbell. Have reminders that help you reset and allow you to get back to good mechanics and technique.

3) CONSCIOUSLY MAKE THE DECISION TO MOVE/BE BETTER: sometimes moving better mechanically and with good technique is harder at first. Most of us grow up with poor mechanics and bad posture or unconscious ways of moving, so our body wants to default to what it knows. WE HAVE to override that command by consciously telling ourselves the movement pattern we want to take even if at first doesn't feel as efficient. It gets better with time and effort and once you reset that command, the movement becomes easier and your performance goes up as well. This can apply also when you are in bed or tired after work and you are mentally deciding that " screw it" is better than ok I feel tired but I am going to get up and get to the gym or make dinner, etc. You are resetting that mentallity and doing a more positive routine which then turns into a habit!

THE BEST YOU CAN or MEDIOCRE? YOU CHOOSE your way. Just remember if you choose "ahh ill do it better tomorrow" that tomorrow becomes the next day and the day after that and eventually a bad habit. So let's not do that hahaha. CHOOSE DO THE BEST YOU CAN FOR THAT DAY!!! DEAL??? Ok good ! haha

Ok that is enough about good habits! lets break old habits even if they take long! ITS WORTH IT!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes when Mr. G jumps on the prowler and he says to push him, you just do hahaha! " Thanks for the love G and Coach James!

DRS STRONG WEEK 137: THE POWER OF PROTEIN!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 08 May 2017 18:35:11 GMT

"The food you eat can be the safest and most powerful form of medicine or the slowest form of poison" - Ann Wigmore

We all have heard that extra protein builds extra muscle and strength. WRONG, training builds muscle and with the right amount of protein and other macronutrients you can develop and build a solid frame. On this blog, I am not going to write a meal plan but instead some suggestions on your protein intake during the day. I am hoping to help clear some myths and help you understand the importance of this macronutrient. Just remember a balance nutrition comes with an understanding of your own body and what works for each of you. Every single person has their own blueprint on how they body works, reponds and metabolizes certain foods. The one thing that is common in everyone is that you have to put in the effort, committment and dedication long enough to feel physiological changes as well as physical changes in your body.

One important aspect when thinking of nutrition is the goal you are approaching. What do you want to achieve by changing or modifying your food habits? Are you eating for performance? For aesthetics? to prevent illness? competition? decrease body fat? regardless of what your goal is, the healthier and more balance you eat the more of all these goals combined you can have. There are several things I would like to discuss about protein..PROTEIN INTAKE AND TYPES:

1. How much protein to do I eat?

the rough guidelines are:

0.5g/kg body weight – this is the Recommended Daily Allowance (RDA) for protein. It’ll keep you alive and in general health. It is literally the minimum.

0.5-1.0g/kg body weight – this is a higher range mostly used by health-conscious people or people who are new to exercise and are trying to build some muscle.

1.0-1.5g/kg – this is the range which tends to be recommended for building muscle and reaching your athletic goals.

1.5-2.2g/kg (1g/lb) – recommended based on anecdotal evidence, but extremely under-researched (the highest dose recommended being around 1.8g/kg- this is still being researched up to 3.1/kg with calorie deficient people

2. Am I eating too much protein and is it bad for my kidneys?

-Usually most people are not getting enough protein in their diet, or at least not lean enough with out adding the extra calories with them. Think of it like a carne asada burrito yea tons of calories but the actually grams of protein is low compared to a 4x2 at in and out protein style..haha now dont go an eat this every day haha

If you eat a little bit more than suggested you will be fine. Your body will eliminate what it doesnt need, One thing though, you cannot rely on protein only for overall calorie intake.

3. What proteins are better, Paleo or Whey Protein Powders?

-There are several types of protein powders, the best would be having it from a food source such as animal derived products but sometimes you need the extra protein shake when you dont want to chew on a T bone right after training.

Whey Protein:

-it is a component from dairy protein, it can come in a concentrate manner which can vary from 35-80% protein by weight, whey isolate 90% and hydrolized form which is broken down (amino acids) so the absorbtion rate is higher.

This one was referred to me by Yvonne Tait and is one of my favorite ones right now, I try and have most of my nutrients from real food, you cant beat that. I dont take pre-workouts or anything to that sort so having quality food is crucial for training and for overall energy. If you can self motivate to train then you are not in the right mindset.

Soy Protein:

-This kind of protein is derived from soy beans, there are some scientifically factors that I will not go into detail. But this will not affect any males testosterone levels because of the selective estrogen modulators (SERMs) found in soy protein. Myth is that soy causes negative impact on testosterone levels. Fact is that this can only be affected if you combined everything else wrong (exercise, diet and sleep) with soy protein. This protein has not been researched enough to say that the isoflavones are estrogenic enough to cause any problems. Now for PALEO lovers, no it is NOT PALEO. Most of the soy products make in the US now are genetically modified and are sprayed with herbicide round up. Which is a whole different topic on health effects. At least we know that because of the demand on soy products the care on the product has diminished and its full of GMOs.

Hemp Protein:

-Derived from hempseeds and no it does not contain THC-the most active component of marijuana haha. It is mostly good for extra fiber and some omega-3s and omega-6s

Rice/Pea Protein:

-categorized as a vegan protein and is as simple as being a good alternative if you are lactose intolerant.

Egg Protein:

-derived from eggs in a powder form, another good alternative if you are lactose. Nothing fancy just think almost of liquid eggs or powder eggs

this is not too bad for an egg and beef protein but to be honest I love eggs and steak or anything where I dont want my protein supplement to take away from that feeling haha

Beef Protein:

-processed beef into a powder form. One downside is that having an actual steak has different nutrients like creatine, carnosine, beta-alanine and others that most powders dont add back in when processing it into the powder form. Is it PALEO? yes if its grass fed but you wont really know the source of how they feed the cows. Unless the whey and beef protein comes from NEW ZEALAND where EVERYTHING IS GRASS FED AND FREE RANGE!! its awesome haha

TIMING OF PROTEIN INTAKE AND SUITTING YOUR GOALS:

4. Do I have to be a bodybuilder or an elite athlete to drink a protein supplement?

NO! Everyone can benefit from a clean product to get in your daily protein. It depends on the product because a lot of them contain hidden ingredients and high sugar. One rule of thumb I tell people is that if your nutrition is already poor, adding a protein shake is not going to cure your habits but can actually add more sugar and crap daily. First is eat clean, simple, often and fresh.

6. Should I replace my protein shake for a meal?

ABSOLUTELY NOT!

7. Should I only eat protein and have a low carb diet?

-NO! the other nutrients are very important as well but like I said before for general population is different then when having specific goals at different phases of training. For the most part to be healthy and look good, having a proper balanced macronutrients is key.

8. Is protein going to help me lose fat?

-If you are replacing the Mcdonalds burguer for a protein shake, yes it will help. If you are eating shakes on top of everything else..NO! Now by having the right amount of protein yes it can definitely help burn fat. When wanting to reduce body fat and keep muscle then yes protein plays a huge role and we can discuss this in person because like I said before everyone needs their own blueprint for nutrition and training.

9. do i take protein before, during or after my workout? Well this is a great discussion but usually is best to have protein before and after compared to just after. Now are you going to take 25g of protein before and 25g of protein after? mmm probably not because your body needs to be able to digest it. Some carbohydrates after the workout and protein is the way to go. Now remember more studies about timining, different macronutrients before and after are being done so things do change and evolve. But as of now at least try and get half protein before and half after.

10. I want to gain muscle mass..more protein?? not necessarily, your body can only process so much and for more gains you also need to use other nutrients to keep muscle mass higher. For muscle maintance and cutting then its about the regular 1 to 1.5g/kg but still remember thats for more general population. For athletes that have high demand on their sport it can go up to 1.8-2.5g/kg

Real fresh food is the best source where you can get your leanest protein and high quality =) enjoy your protein and keep getting strong! Also for anyone that has more specific questions or goals, we can set up a consultation to get you where you want to be. Just let me know :)

Hope this blog helps you expand your mind a bit and have some understanding of what a powerful macronutrient protein is =)

Stay Strong,

DRS Strong

Coach Rosario

"tell me you dont like flexing haha"

DRS STRONG WEEK 133: BE PATIENT BUT PROACTIVE AT THE SAME TIME!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 10 Apr 2017 18:47:50 GMT

"Two things can define you. Your patience when you have nothing, and your attitude when you have everything."

Some days you will feel like the hulk and other days you might just need an extra PUMP!! This week will test how proactive and patient you are with your movements.

THE FOCUS OF THIS WEEK IS: Be proactive on what you are not good at!

Ok so what do I mean about how proactive you are being? For example, we all have certain movements that are more diffficult than others. Some come more natural because of our background, body type, past injuries, sports, flexibility and strength. So we tend to like the ones we are good at, which is totally normal. Now, the good thing is that you don't have to program for yourself, so my job is to program enough variety to help you through different physical skills and prepare you for anything. Yours would be to do your homework and be proactive in terms of stretching, cooling down, working on mobility, and skills that you can do extra reps at home. 5- 10 minutes a day will create a difference when it comes to getting better in any specific movement or lift. Sometimes we don't really know what to do to get better or if we are doing too much which is becoming counterproductive so make sure to ask so I can help the best I can.

All of this builds patience and gives you that extra PUMP you need those days when certain movements are truly a challenge! So let this week be the one you work on your PATIENCE while being PROACTIVE , we are here for you! It takes time to develop good quality movements =)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes... I am always watching hahah"

DRS STRONG WEEK 130: MECHANICS OVER EVERYTHING!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 20 Mar 2017 18:51:14 GMT

"QUALITY IS NOT AN ACT. IT'S A HABIT"

THE FOCUS OF THE WEEK is to LOOK good while training. At the end of the day if your mechanics are poor, it will catch up to you. no LONGEVITY!!! look good when you move weight, when you do pull ups, when you row. CREATE that muscle memory and be a MACHINE!!

HERE ARE SOME TIPS TO REMEMBER:

1. Control your breathing: If you allow your breathing to get out of control, then your mind will think you are more tired than what you usually are. DON'T BREATHE AS HARD AS YOU ARE WORKING!

2. FOCUS on the movement and not how sucky or hard an exercise is. Learning to teach your brain that what you are doing is for a purpose, it will quickly go from "THIS SUCKS" to "I AM DOING WELL, PICK UP THE BAR, SQUAT, PRESS, BREATHE, ETC"

3. Mechanics are developed when you move with purpose. If you go through the motions, your brain and body will as well. There has to be a purpose of why you are moving a certain way. For example: In the squats, there is a purpose why we go below 90 degrees and we hit depth, because your hips are meant to go through full range of motion. If you have lost that range of motion due to injuries or surgeries, the purpose would be to try and regain strength and range of motion in a healthier way that you couldn't previous to the injury.

When we hit a target during a wall ball, we are creating repetition on our accuracy, you are developing skills that you would not necessarily practice on your own outside of DRS, so maximize your training here and apply it out there !!

THERE IS A PURPOSE BEHIND EVERYTHING WE DO AND HOW WE MOVE :)

Keep up the good work and finish strong on the CrossFit Open 2017! last week!!!

MECHANICS OVER EVERYTHING!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I channel my inner gymnast hahah NOT.. #basketballplayer"

DRS STRONG WEEK 128: HOW TO SUCCEED IN THE FIT CHALLENGE!!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 06 Mar 2017 19:58:08 GMT

Have you decided to do the Fit/paleo challenge?? Great! Here are some great recipes that will help you succeed! Before we even start with recipes there are other tips and tricks that can help you crush this FIT challenge!

Tip #1

Be Prepared! The first few days you are going to be really excited and ready to crush this challenge, but you might have a few days where you are really struggling with sugar cravings and when that happens have some paleo snacks ready so that you can stay on track! I would suggest something like a handful of almonds! Almonds are a great item to have on hand and will help keep you on track with your paleo challenge!

Tip #2

Enjoy the process! This is something that you can do with your friends and enjoy the process of making yourself healthier! Find something that makes it fun for you, if you love to cook then great get creative with what you are going to cook! If you don’t enjoy cooking, then look up some of these amazing recipes below and you can just follow along and see what happens! You might find yourself enjoying cooking and it might surprise you!

Tip #3

Make it Easy! Make sure you are making this paleo challenge easy for yourself. The crock pot will be your best friend so make sure you throw meat in your crock pot and let it cook with no effort on your part! Then when you get home from work the food is already cooked and ready to go with very little effort on your part!

Moving on to some amazing paleo recipes that I think you will really enjoy and will help you throughout your paleo Challenge!!

Breakfast

There is nothing better for breakfast than these simple breakfast egg cups, you can make them in bulk and have breakfast ready to go all week long! Also you can easily substitute other ingredients into these and they will still taste great!

Paleomg Breakfast Egg Cups

Lunch

This recipe for paleo nachos will seriously blow your mind, they are amazing and a fun lunch (especially on the weekend when you have some extra time). During the week leftovers from dinner the night before is the best way to deal with lunch. So make extra every night at dinner and you have lunch taken care of!

Paleo Nachos

Dinner

When in doubt for dinner keep it simple, a good source of protein (chicken, fish, high quality beef, ect), and vegetables! Make it interesting with herbs, spices, and seasonings! This is my favorite way to cook chicken from nomnom Paleo! You can also check out all her other amazing recipes on that blog!

crackling-chicken

These are just a few Recipes that can help you, but as I said earlier enjoy the process and enjoy all the delicious paleo food!!!

Coach Jenna

THE FOCUS OF THE WEEK: Give a high five to someone you never have before!! ENCOURAGE!

DRS STRONG WEEK 125 & 126: ARE YOU TAKING CARE OF YOUR FITNESS?

rosario@drsathletics.com (Rosario Rios Aguilar) — Fri, 17 Feb 2017 19:55:15 GMT

"A SEED TODAY IS A TREE TOMORROW."

THE FOCUS OF THIS WEEK IS: Take care of your fitness by using it! One of the hardest things for people that want to get in shape is to start training. So let's just say that you are already into a good routine and your training program is going well. HOW DO YOU TAKE CARE OF YOUR FITNESS?

I will give you 3 simple things you can do to make sure your fitness is not suffering once established.

If you haven't start, then hopefully this can help you to get you GOING as well!

1. AESTHETICS:

YES we all like to look good naked right? WELL WE LIKE TO LOOK GOOD IN CLOTHES AS WELL. So pick something you haven't been able to wear either because is too big, or too small and hang it where you see it daily. Make it a point to see it everyday and give yourself a timeline that you will put it on and feel very good about it.

2. HEALTH:

Being healthy is not just drinking supplements and working out. Being healthy is using your fitness to help you make changes in your life that can prolong or help you have QUALITY OF LIFE.

For example: Use your fitness to motivate you to stop putting so much sugar in your coffee, or to help you drop that SODA a day or maybe instead of a glass of wine every dinner, you drink a protein shake haha! But you guys get the point. Healthier choices!

3. SOCIAL: You can use your fitness to partake in recreational sport leagues, or go to the beach and play volleyball with your friends, when maybe before you were not as comfortable in those settings. GO OUT AND DO PHYSICAL HOBBIES! This helps you be around different kinds of people and expands your horizons.

Using your fitness is not only about the gainz and how much weight you can lift ( eventhough we all love that) but its about using the strength, flexibility, stamina to do other things with family, friends, work, etc. Grow the best OAK TREE for your own body and USE your fitness to live life to the fullest :)

This week the CrossFit Open workouts begin!!! and we will be doing them in all the classes fridays for the next 5 weeks! We have been preparing in various uncomfortable workouts through out the year and very specifically in the last 6 weeks. We hope to see a lot of you guys register regardless of where you are in your fitness ! Let's have some fun and LET'S USE OUR FITNESS WE WORK SO HARD TO GET!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes the sacrifices made are well worth every second of your time" Thank you all that come and support any of the DRS events, comps, etc! We appreciate you beyond words :)

DRS STRONG WEEK 124: MENTAL VICTORIES FUEL THE SOUL!!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 06 Feb 2017 20:00:25 GMT

"ALL THAT I AM, I AM BECAUSE OF MY MIND."

The focus of this week is MENTAL VICTORY! We will start the week with a fun grueling grinder kind of workout. This is to put you out of your comfort zone not just physically but mentally. The stimulus is meant to be heavy and long. If your technique allows, go heavier than what you think and us coaches will help you pick the right weight. Like I mentioned before, training helps you shape your body but your mind as well. The feeling after those kind of workouts should not be of "welll that sucked". PERHAPS it did suck but you embrace the suck and you have acquired a mental victory by knowing that you did it and never done it before.

WHAT IS A MENTAL VICTORY:

A mental victory is when you think you can't do it but you do and you might not realize how at the moment. But once you have a moment to reflect then you know " wow, I freaking did it! as hard as it was I did it" The main thing to take away from that experience is that your mind now has a different limit capacity and you are building the work capacity not just of your physical ability but your mental strength as well.

YOU DID IT and YOU DID IT THE BEST YOU COULD, WAKE UP THE NEXT DAY AND FEEL LIKE A CHAMP BECAUSE YOU DID IT!!

Continue to accumulate mental victories because thats how you get strong! by chipping away and knowing that you are better than what you were yesterday, by not quitting and by moving through a hard time!

A mental victory shapes your mind for what is next :)

DRS AMIGO COMPETITION 2017

Thank you to each one of you that came to participate, to cheer, to help out and to be part of this amazing community. We are beyond grateful for every one of you. GRACIAS!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes it feels unreal to be surrounded by such great human beings, but then you realize this is real life haha"

DRS STRONG WEEK 123: DO YOU LOG IN YOUR WORKOUTS, NUTRITION AND SLEEP CONSISTENTLY? 10 REASONS WHY YOU SHOULD!!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 30 Jan 2017 20:02:27 GMT

“DISCIPLINE IS JUST CHOOSING BETWEEN WHAT YOU WANT NOW AND WHAT YOU WANT MOST”

We are on week 4 of The Chad Attack Open Prep! As hard as some of the workouts have been, remember that your body adapts to the stimulus given once that happens then change needs to happen again. If you push your body then recover it well ( with proper food and sleep) then it will continue to grow and develop on what you want.

NOTE: If you are competing in the AMIGO COMPETITION take friday as an easier day and show up saturday by 8am ready to go!! COMPETITION STARTS AT 9AM!

10 reasons why you should be logging your workouts, nutrition and sleep.

1. Logging what you eat, what you did on your workout and how you felt that day allows you to be accountable and physically write what you are working on.

2. It teaches you self discipline in creating a diary of what you are fueling your body, how you are managing the workouts and your recovery.

3. We CANNOT rely solely on our memory because you will forget what weight, reps, time, etc you did 3 weeks ago. Having a WOD book or a log diary, it allows you to look back day 1 or the day before. There will be no, "Did I squat eight reps with 330 pounds on my last squat workout, or was it seven?" Refer to your journal and you will see precisely know what you did last time i.e. what you need to improve on if you are ready to make your next workout a step forward!

4. Logging what you eat you can see if your breakfast is giving you the enough fuel to start the day or if you are giving your body the proper replenishment after training.

5. You don’t have to be a competitive athlete to log your training and nutrition. Everyone should do it. Being accountable of living a healthier lifestyle comes with discipline and commitment. There are no short cuts.

6. Writing down the workouts you did can allow you to almost grade yourself on how you did that day. I am talking about the effort and if you gave the best you could that day. Maybe you couldn’t because your baby kept you up at night or you worked all night. If that was the case, maybe next day goal is sleeping 8 hours and do a better job on staying mentally strong during a workout.

7. This one piggybacks to the previous one. Not everyday you are going to feel like the HULK. Everyday will be different and being able to look back on when you felt the best is important in the present. You can see what made you feel like that. It can be what you ate, how you slept, how you warmed up, etc.

8. Logging in nutrition is very important. We all tend to “forget” we ate those Oreos or the bowl of Cereal haha. The log won’t. It wont let you lie to yourself or your “memory”

9. You must be 100 percent honest when entering data. Record the quality of your training. Did you fully locked out at the top of your push press or you wanted that extra second to put on the board by not completing the movement? Technique plus speed first. Loading is last once you have achieved technique.

10. Balance is everything when it comes to training and life. Having a place where you recap your training, lifestyle and sleep allows you to stay balanced and have some fun along the way :)

Keep up the great work and remember the FOCUS OF THE WEEK is: with out discipline there is no structure!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 122: IS PUSHING TO REDLINE DAILY BENEFICIAL TO TRAINING??

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 23 Jan 2017 20:04:37 GMT

"I'M GOING TO MAKE IT HAPPEN!"

You have the choice to make certain things happen on your behalf. A workout, a relationship, homework, a project, etc.It is up to you if you do your part in what needs to be taken care of, the rest is out of your control.

THE FOCUS OF THE WEEK IS: MAKE IT HAPPEN!!! We continue to strengthen our mind over time. We have the choice to do it or don't do it at all. This ties in really well with being close to "REDLINE" in a workout. If you don't know what this means, then you need to push harder in certain workouts. Let me clarify. There is a purpose behind each workout, benchmark, lift, etc. Some days we want you to get after a certain workout and go close to redline. Some other days, the purpose of the workout is to do quality and focus on movement. Yes even during the hardest longest or fastest workout, there should be a big focus on technique and position, but at the same time, some days you just have to put up with the pain cave and DON'T STOP MOVING!!!

WHAT IS REDLINE DURING A WORKOUT? when you feel like you go numb, lightheaded, can't barely move and you are going as hard and fast as you can. The pros of that is that you have experience a thin line between death and being alive. Haha just kidding but that is how you feel when you go that hard. The good thing about that is that your body has pushed to a limit that it doesn't normally get to so it can now surpass it. Now, your body has experieneced that, when you become fitter, more efficient and learn to move well, your redline capacity increases and so does everything else. But only knowing one pace is never going to make you fitter.

No, we don't recommend to hit it this hard every single day because your engine won't be able to take it, but once in a while, you should push your body to those limits to understand there is always that extra push that every single person has. THIS WEEK, MAKE IT HAPPEN! We wil tell you when we want you to get after in a smart way so you push pass normal comfortable pace. Anything above comfortable pace is close to REDLINE. Anything passed what you are physically and mentally capable of doing is not REDLINE is straight up DUMB. So understand that REDLINE is pushing your limits while still being aware of technique, people around you and your own health =)

If anyone has ever any question of the madness of The Chad Attack please feel free to chat it up with me =) I love geeking out on programming !

You all are probably thinking, what are we doing this week??? Well, one thing that fitness can be compared to is life. Sometimes you don't know what is going to be thrown at you and you have to be ready for anything, anywhere and anyhow. You attack it headstrong and you own it!!! This is week 3 of the chad attack open prep!!

LET'S GO!!!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I try tanning while I snatch hahah"

DRS STRONG WEEK 120: TRAINING VS. EXERCISING!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 09 Jan 2017 20:08:51 GMT

"To uncover your true potential, you must first find your own limits and have the courage to work hard to get past them."

We have had some fun in the last three weeks!! Between the max out weeks and deload benchmark workouts, I am sure some of you discovered there is a lot of skill and movements to cover. The only way to be proficient at them is to have a good foundation, patience and a lot of practice to develop the skill set you need to add work capacity. One of them is the handstand push ups, these take skill, balance, strength, patience and a good base of support. For a lot of you that have never even been upside down, it seemed that at the end of the week a lot of you were more comfortable with the position. The beauty of any sport or any activity is that it takes time to develop, acquire and permanently have the skills to become "good". It is the hard work and the journey that is worthwhile and should be the most enjoyable. Like I mentioned before, when you think you have the programming figured out or your feet leave the ground a little too long, its when new movements and challenges will be thrown your way so you continue your growth and hit your potential. Once there, it is the reassessment of your skills that will determine what you need next. I have had several people come up to me asking when they should start doing two a days, or several workouts a day. Hold on to this as we read on about the differences on training vs. exercising... :)

The focus of this week is understanding the difference between training vs. exercising!

First and most the questions go to you first... Do you work out? or do you train? These are two very different purposes.

The purpose of working out. if you work out, it means you show up to the classes to feel good, get a good sweat, socialize, work towards muscle tone, overall aesthetics, to get PRs, burn off the overeaten calories of the day before and want to strive for an overall healthier lifestyle. This is great and I am sure there is more to it when someone 's purpose is working out.

ok now, the purpose of training.

The purpose of training is indefinite. it becomes a lifestyle. It becomes what you do to achieve certain results and performances. you have to plan and balance your social life ( if any), family, friends, etc around the training to achieve a certain goal. You learn as much as you can on recovery and you become very in tune of your body by learning the proper way of training, recovery and nutrition. You become a machine. You become what you eat and how you train. Your sleep becomes priority. You eat for fuel not for what you feel like. You (actually) your coach breaks down your training phases, cycles, and restoration periods. You can't be at everyones bday party and club outings because you have to train the next day. I said train not work out. You learn the balance between priorities. Now, this is only some things that need to be done when you train but there are a lot of sacrificies that go into it. Whether is training for a sport or training for school, work, a new position etc. But there is a huge difference between training or working out (exercising). Now, not one is better than the other.

There is going to be a point in your life where you might be transitioning from your training regimen to your work out regimen and it is all going to be about balancing everything to have success in your goals. I wanted to differentiate both because some people have this mixed up and that is why they are not being successful in any goals. Also, because here at DRS whether you are training or working out. We are going to give you the tools to choose either path and we will help you reach any goal, whether it is to " I just want to look good naked"haha or" I want to make the Olympics in my sport". Regardless of what you have in mind, we want to provide you with the necessary tools but it starts with your own choices and your own priorities. Mastering the basics before wanting to do more volume. More volume doesnt mean better. Even when you have been doing this for quite a while. So doing two a days or several workouts with no intensity or with "RXing" movements would be a bad idea. Skill work is different but doing too much of it and not doing it well also creates bad habits.

I go by this.

1)Move correctly

2) Be efficient

3) Move fast

4) Lift relatively heavy if it applies.

5) add volume and keep above numbers

In that order. If you move right, you will be efficient, once efficient then add speed (intensity), once you accomplish those, then add weight, which will put you back to number one. Move correctly and so on! There is no way of starting at #5, because it will hunt you down and force you to go back to #1.

It is simple and effective.

NOW lets get ready for the new Chad Attack phase- THE OPEN PREP! You will drill the get very good at work capacity, barbell cycling, getting heavy lifts in short period of times and gymnastic movements!

Stay strong,

DRS Strong

Coach Rosario

" Sometimes I tend to oversmile in pictures like chandler in FRIENDS hahaha"

DRS STRONG WEEK 106: QUICKIES DO NOT WORK FOR LONGEVITY!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 03 Oct 2016 19:18:15 GMT

"YOU HAVE TO DO PERMANENT THINGS FOR PERMANENT CHANGES."

The Chad Attack FALL Series have started!! This is the perfect time for all of you to tune up your technique, maybe add the weightlifting class or just show up a bit more for the next 8 weeks before the holidays come in. Athletic skills, strength, power and uncomfortable but fun workouts are in the works during this series. THE FOCUS OF THE WEEK IS: IT IS NOT A QUICKIE!!! hmmmm what does that mean? Here is a video on explaining how everything eventually becomes long term, whether you do it right or you don't it will stick to your memory to your physical appearance and to your overall health. Build Solid foundation blocks for longevity!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes there are ninjas working out at DRS haha"

DRS STRONG WEEK 105: 5 REASONS WHY YOU SHOULD BE DOING GYMNASTICS TYPE TRAINING

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 26 Sep 2016 19:26:45 GMT

"THERE IS POWER IN PEOPLE WHO DREAM BIG AND TRY HARD."

We are approaching our last week of The Chad Attack cycle and we must say it has been a heck of a good summer for everyone. We have seen great improvement on movement, learning how to be more efficient in different workouts, PRs in different lifts and CrossFit benchmarks, and progressing in overall skill of gymnastics. We will begin next week with another dose of The Chad Attack Fall phase for the next 6 weeks. This will include a variety of athtletic skills, gymnastics skills and strength. THE FOCUS OF THIS WEEK is to DREAM BIG!

A lot of us never thought certain things can be possible until you work so hard they actually do happen. It starts with wishing, dreaming and doing.

We have started our new cycle of gymnastics! We are excited for everyones PRs on their rope climbs and handstands. Let's keep them going!

Here are 5 benefits of Gymnastics Training that some of you have already attained by coming to the classes :)

First let me identity GYMNASTICS!

GYMNASTICS is a sport involving the performance of sequences of movements requiring physical strength, flexibility, balance, endurance, gracefulness, and kinesthetic awareness, such as handsprings, handstands, split leaps, aerials and cartwheels. It developed from beauty practices and fitness used by the ancient Greeks, including skills for mounting and dismounting a horse, and circus performance skills. (Springfit)

GYMNASTICS for everyday people does not have to include vaulting, dismounting a horse but more the BASIC movements that we are born to do. MOVE YOUR BODY THROUGH SPACE AND NATURAL RANGE OF MOTION. Everyone should be able to do pull ups, push ups , squatting and pressing in full ranges of motion as well as being able to carry their bodies in different angles in space, pretty much bodyweight training.

5 BENEFITS TO BODY TRAINING: ( these are only few of them)

1. Mental Focus and Concentration

When training gymnastics, it takes high concentration and focus to really engage your brain and connect it with your body movement. Gymnastics helps tremendously in learning how to be one between your body and mind. BODY AWARENESS, understanding how your body is moving through space and where its at in different positions.

2. Discipline

Moving your body through space is challenging enough. Having the discipline to do so over and over again is even more challenging, but it also does teach you patience to see the overall progress of movement as you take the time to learn the skill. The time required to master the fundamental skills requires a great amount of patience, dedication, perseverance and planning. Regular gymnastics therefore helps people learn to work hard for objectives that can take years to achieve.

3. Strength

Gymnastics training will give you the strength gains in a very different way then lifting weights. Body weight strength is important because there is no external load you need to move but yourself. This achievement is given to us at birth but we tend to lose it overtime. Gymnastics builds overall strength!

4. Flexibility

Flexibility is a big factor in gymnastics. In order to achieve the various positions needed to perform moves, suppleness is of vital importance. Increasing flexibility can also be an effective aid to the reduction of injury, preventing people from forcing a limb to an injurious range of motion. By learning movements and combining them in a routine, the gymnast can attain greater flexibility and greater control of the body.

Participation in gymnastics helps the athletes become more flexible. Baseball players, basketball players, football players and all other sports need more flexible athletes. Gymnastics builds flexibility better than any other sport which can help limit injuries.

5. Health

Gymnastics moves themselves are designed on a progressive scale to allow further development to make them harder and more intricate. With each level achieved through suitably planned training, participants are able to improve their joint health, maintain muscular development and improve cardiovascular fitness.

LET'S GET GYMNASTY!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I do ballerinas on my bike hahah"

DRS STRONG WEEK 104: HOW ARE YOU TAKING CARE OF YOUR FITNESS?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 19 Sep 2016 19:40:03 GMT

" A SEED TODAY IS A TREE TOMORROW. "

I will give you 3 simple things you can do to make sure your fitness is not suffering once established.

If you haven't start, then hopefully this can help you to get you GOING as well!

1. AESTHETICS:

2. HEALTH:

Being healthy is not just drinking supplements and working out. Being healthy is using your fitness to help you make changes in your life that can prolong or help you have QUALITY OF LIFE.

Thank you again to everyone that came and support all of our 5 Teams during our First competition! It was truly an amazing experience to be able to share the battlefield with all of you. You all inspire me and remind me daily of why my heart is so full everytime I step into DRS and see you all train :)

THANK YOU! You all make me very proud.

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes hand signals are the best communication hahah"

DRS STRONG WEEK 102 & 103: WHY DO WE USE A HOOK GRIP DURING OLYMPIC LIFTING?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 12 Sep 2016 19:43:59 GMT

"SOMETIMES YOU HAVE TO SLOW DOWN TO SPEED UP."

The FOCUS of this week is SLOW DOWN TO SPEED UP! Look at the overall picture of your training and understand that in order to keep improving there are going to be certain movements or exercises that you can't perform YET. The only way to get better or to improve and move progressively is to slow down to then speed up and conquer a movement. When speaking about slowing down, it means literally to slow down the way you are moving or to maybe be patient on progressions in order to do more advanced movements.

This also can relate to the topic of HOOK GRIP while lifting.

WHAT IS THE HOOK GRIP?

The hook grip requires an athlete to press their palm into the bar so it sits between the thumb and the first two fingers, then wrap your thumb around the bar and fingers over the thumb. ( see picture below) .This might be an uncomfortable grip for a lot of new people but in time and with practice it becomes second nature. You might even hookgrip while you drive without noticing haha.

WHY DO WE HOOK GRIP?

Well there are several reasons but the main two why I suggest people to hook grip during the clean, the snatch, barbell cycling, etc is because it's a SECURED GRIP and it helps with bar path by keeping arms from bending too soon. Some might argue that early arm bend on the pull still happens for few people. This is true, early arm bend can still happen but it helps control it a bit more than a normal grip.

My main advice is that you should start with lower weights to get used it. YES IT WILL FEEL WEIRD AND NOT SECURED AT FIRST! But it will help in the end to maximize your performance, which we all want :)

NOTE: DO NOT HOOK GRIP DURING A JERK! OR WHEN YOU RECEIVE THE CLEAN IN THE FRONT RACK POSITION. This might be up to discussion since barbell cycling happens a lot during CrossFit and if you have fast elbows and good mobility, chances are you can keep the hookgrip during high rep workouts but for Olympic Lifting it is suggested to release the hook grip as you catch the clean and some release as they catch the snatch. ( different topic haha).

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes Jenna totally knows when i'm flexing for a picture hahah"

DRS STRONG WEEK 101: 10 THINGS YOU WANT TO KNOW BEFORE YOU START CROSSFIT

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 29 Aug 2016 19:47:21 GMT

"THE PRINCIPLE IS COMPETING AGAINST YOURSELF AND BEING BETTER THAN YOU WERE BEFORE"

This blog is going to be dedicated for those people that are ready to start CrossFit but maybe do not know where to start. This blog will go over 10 different terms or facts that will guide you to the process :)

First, for the DRSrs!! the FOCUS of the week is COMPETE AGAINST YOURSELF! This week we are introducing fast sprint type of focus for a lot of the workouts and its going to be very important that you do not get caught up with how you can cut reps or get the reps faster but instead, HOW CAN I MOVE FAST WHILE I KEEP THE BEST FORM POSSIBLE! By focusing on competing against yourself , your focus on your own movement will be key instead of how fast the person next to you is moving :) GO GET IT!!!

Ok here they are:

1. WOD: Work out of the Day. This is the workout that you are being prescribed by your coach

2. RX: This means you are doing the entire workout in terms of reps, sets, weights and movement standards as prescribed

3. Modify: This means you are doing the entire workout or part of the workout or movements modify. NO THIS DOES NOT MEAN YOU SUCK, this just means that either you are getting better at new movements or you are working your way up to a certain weight. Or you are dealing with injury, so you have to modify.

4. Box: Means gym, here at DRS Athletics we are a combination of a BOX and a Sports Performance CENTER!

5. You will find out real quick how out of shape you are: THIS IS NORMAL FOR A LOT OF PEOPLE. But that is why you are here, to get better physically and to be healthier. This doesn't mean that CrossFit is the only way to train, but CrossFit does challenge a lot of the energy systems used to get in the best fitness shape.

6. CrossFit is so dangerous: ANYTHING IS DANGEROUS HAHA! This is one of the first things you might hear by people when you say that you started CrossFit. Yes there is an injury rate like any other activity you do, but it is important to research what your gym has to offer and how knowledgeable your coaches are in terms of movement. Period.

If you move with good technique and understand the patience it takes to be good at higher skills or movements then you will have a longevity with this Sport. Every sport has its incompetent people that don't want to take the time to move well and be all about weight or speed, but then there are others that are willing to work hard and learn about their body and their potential. There are no shortcuts!

7. What you eat is more important than what you lift.

Nutrition is key. Nutrition affects your energy levels, recovery, and performance. And let’s be honest, it affects the way you look. You can do CrossFit for months but if you are eating junk then your results will be junk. Food is all about balance and what your goal is with food. For me, I loooove quesadillas and mexican food haha but I also know that fueling my body is very important for my daily energy, sleep and training. I go in periods of PALEO, zone and PALEO Modify which means I still eat rice and tortillas haha. The most important thing is knowing the reason why you would be intaking certain food. Are you eating it for pleasure? Ok, then maybe during the week you can have healthier options, etc.

8. The workouts are always varying. This is true because stimulus of training is very important. If you are stuck in a routine, YOU NEED OUT! your body adapts within 23-28 days and some people adapt quicker, so changing the stimulus and focus of a workout is very important. You will do many things that maybe you never thought of being possible. THIS IS WHY IT'S SO AWESOME!!

9. You will form lasting relationships. THIS IS TRUE!!! the battlefield we share day in and day out brings you closer to many people in your class. At DRS we are truly proud of our members and the community we have created. WE HAVE EACH OTHERS BACK :)!

10. You are only competing against yourself:

"While some people like to have fun and see if they can beat their friend’s time, in the end the competition you have inside the box is only against yourself. I have let out so many different emotions inside the box including happiness, frustration, anger, tears, joy, and the feeling of accomplishment. When you do your first pull-up or rope climb, the feeling you have is like no other. But that also goes for saying when you drop the bar for the first time because it is too heavy and you can’t get out of a squat, you will be beyond frustrated with yourself. CrossFit really pushes your mental strengths and weaknesses. You can’t blame someone else because you couldn’t lift as much as you wanted, you have to blame yourself, and that is the hardest part but also the one that makes you stronger."

EMBRACE THE SUCK AND BE COMFORTABLE IN THE UNCOMFORTABLE :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I notice that I like to climb things hahah"

DRS STRONG WEEK 100: SETBACKS ARE ONLY TEMPORARY!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 22 Aug 2016 20:14:20 GMT

"TEMPORARY FAILURE WILL NOT PREVENT YOU FROM ACHIEVING LASTING SUCCESS."

Today we celebrate our 100th week of DRS!! OUR 100th BLOG! WOOOOOOH!!

First of all, we are very honored and thankful to be able to do this every single day and be touched by so many lives, so many inspiring stories, and so many superb human beings. WE ARE VERY THANKFUL FOR EACH ONE OF YOU AT DRS ATHLETICS!! Here is to another 100 weeks of fun, hard, inspiring, changing training days for the better! We really pride ourselves in giving the tools for BUILDING BETTER PEOPLE in all aspects of life, and we appreciate all of you for continuous faith and trust in this program.

The focus of this week is SETBACKS ARE ONLY TEMPORARY!!

If you have a goal in mind but happen to be in a setback, KEEP GOING!!! You might have to reassess the goal, but DO NOT take your eyes from them. You wouldn't slash the remainding tires if you got a flat right? Then keep going regardless of any setback! It is temporary!! With that said, go conquer this week because yes it will be spicy but great workouts ahead. We have our 100s reps today, challenging movements tomorrow, wednesday with some heavy lifting, NEW GYMNASTICS week!!! ( Gymnastics GURU- Alicia Domercq will be coaching the 9am, and we finish friday and saturday with a BANG!!

Here are some of the blogs that were a hit! go check them out :)

Be Comfortable in the Uncomfortable - The Power of Community

Will CrossFit Make Me a Better Athlete?

DRS Strong Week 12- 10 things that we take pride in at DRS

DRS Strong Week 18- 10 reasons why you should be logging your workouts, nutrition and sleep!

Chalk Is The New Crack

DRS Strong Week 37- Do you train or work-out?

DRS Strong Week 38- Rx'd or Modified?

DRS Strong Week 63: "What's YOUR WHY??"

The Power of Protein

DRS Strong Week 87: What is the purpose of The Chad Attack programming?

We also wanted to wish Coach Erik the best in his next endevours! We will miss you and we thank you for all you have done and shared with all of us!! See you soon :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes you just have to climb the branches while in the jungle haha"

DRS STRONG WEEK 99: STAGNANT IN TRAINING? 3 ADJUSTMENTS YOU CAN DO TO CHANGE IT!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 15 Aug 2016 20:16:39 GMT

"EMOTION IS ENERGY IN MOTION"

There are things you can't control and there are others you can. When it comes to training, there are several factors that can affect the way your training goes and how you feel from day to day. In the next paragraph, I will discuss few adjustments you can do to help you stay sharp, to keep growing and while having fun during training. THE FOCUS OF THIS WEEK IS to put a feeling to your training and move with it!

There are certain adjustments we all can do to make training a non stressor and instead a happy part of our days.

1. HAVE A GOAL IN MIND: We all want to be fitter, stronger and faster, but that is such a broad and general goal that when hard days in training come in, it's easy to lose focus and forget your goal in the first place. Start by having a long term goal ( regardless if its aesthetics/performance/etc) then have a smaller goal per week and then one goal everytime you train. These will help you have a more clear focus while training during your great days and not so great days. Also, understand that if you are training like an athlete, you have to recover like one. If you are training for a hobbie, and your recovery is like such, DO NOT have unrealistic goals when your performance falls short. Now, if you are in between of those two side of the spectrums, take it for what it is that day and move on :) This is what balance is all about!

2. ARE YOU SLEEPING/ RECOVERING ENOUGH?: Even the slightest adjustment to your bedtime routine can help you recover better, such as no lights 1hr before sleeping, or taking a quick cat nap during your lunch. Again, sometimes our brains are a bit tired which tend to trick our body into feeling tired therefore your training does not feel as good. If you sleep, you will feel motivated to do things and do them well.

3. SHOW UP FOR YOURSELF: We can all go through the motions of training, life, work, etc. But THAT IS A WASTE OF TIME! I am sure there is always something to do during your training time, but if you are already at the gym, then you should try and be physically, mentally and spiritually there! If not, then leave to do something productive and come back when being present is your option. NOW, everyone has off days but there is always something we can do and pick to show up. For example: Dealilng with injuries sucks! but not your whole body is injured, there are MANY things you can work on while other things heal up. Another one is feeling out of shape because you have been gone too long? SO WHAT? Not everyone is going to train 365 days a year. Get in the gym and do the best you can for the day and on and on. It is easier to make excuses or feel self pity instead of looking inwards getting off the couch and showing up for yourself. If discipline was easy, everyone would have it. CHOOSE HARDER.

As human beings, as consistent as some of you are, we are constantly changing so it helps to go with how you are feeling but channel it into the training into a positive motion. Small adjustments promote change and allows you to have fun while doing what you love and if you don't love it at least you are doing something good for yourself :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes your biggest fan is not yourself but the strongest pillar in your life haha (daaawww)"

DRS STRONG WEEK 93 & 94: YOU NEED AN ENGINE TO SHOW YOUR STRENGTH!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 11 Jul 2016 20:18:38 GMT

"EACH SESSION PREPARES YOUR FOR THE NEXT"

The focus of the week is fuel your lungs!!! WHY? DOES THIS MEAN WE ARE RUNNING A TON? not necessarily! This means that in order to show case your strength you will need to be in shape to do so! the last 4 weeks have been preparing you to go heavy and repeat. You will not have been able to do this if the Beach Series 1 didn't prepare your lungs and capacity to go heavy repeatedly. In order to show off your strength gains you need your capacity to be very set in stone. If your engine is not built, you cannot lift over and over and you will slow down. FUEL YOUR LUNGS, FUEL YOUR STRENGTH AND RECOVER!! These past few weeks and the next weeks your body will need the rest to continue the volume so listen to it :)

Monday: SPICY- long and heavy grind. ITS LIKE HOT CHEETOS IN YOUR LUNGS AND BUTT

Tuesday: Skill, skill, AMRAP

Wednesday: Prove your fitness

Thursday: get in and get gymnasty

Friday: Consistency

Saturday: FUN partner wod

I leave you with that to prepare mentally but main thing to remember there is no bad workout ever as long as you show up and do the best you can for that day :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I take selfies while i'm standing in the middle of Italy, France and Switzerland haha"

DRS STRONG WEEK 90: WHAT IS A MENTAL VICTORY?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 13 Jun 2016 20:21:01 GMT

"I AM NOT A VICTIM. NO MATTER WHAT I'VE BEEN THROUGH, I'M STILL HERE.

I HAVE A HISTORY OF VICTORY."

WHAT IS A MENTAL VICTORY:

YOU DID IT and YOU DID IT THE BEST YOU COULD, WAKE UP THE NEXT DAY AND FEEL LIKE A CHAMP BECAUSE YOU DID IT!!

A mental victory shapes your mind for what is next :)

This blog inspires me as I take my new journey of life: BIG 30!!!! haha!! Ok no serious business, it inspires me to know that every single person at DRS come in and they are ready for work and be stimulated ( even if they don't know it haha) and we hope to continue to do that for everyone. As I embark in my coaching journey for ASICS BEAT THE SUN in EUROPE, I will keep in touch with vlogs and adventures and I know that I have the greatest DRS Team back at home :) and Coach Jenna is probably going to be getting really good at beating me at the workouts haha! ( facetime meeeee haha)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes flexing with a party hat is the only option haha"

DRS STRONG WEEK 88 & 89: BELIEVE IN YOURSELF!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 06 Jun 2016 20:22:56 GMT

"YOU ARE WHAT YOU BELIEVE YOURSELF TO BE."

We are back! THE FOCUS OF THE WEEK IS: BELIEVE IN YOURSELF! Believe in what you are capable of doing and it piggy backs with visualizing! What your mind believes it can achieve! Whether is GOOD or BAD! Believing in something positive is probably a better idea. Don't cut yourself short of greatness in training, life, work, etc. Every person knows what they are capable of doing, if at the time you don't feel as capable of doing a certain movement or your physical development is not there, IT'S OKAY FOR NOW. All you have to do is continue to believe and work consistenly hard at it! But don't label yourself or your body as you CAN'T do it so you never will. INSTEAD work the partial movements that will allow the full movement overtime! These past couple of weeks and the next few weeks, we will be throwing you all out of your comfort zone to spike the stimulus needed for training and for the new cycle! So far everyone is doing well with the load and intensity :) KEEP THAT UP!!

I wanted to give you few of the things I like to mantra during a workout that help me keep going in a positive direction:

These are one of my top 3

1. BREATHE!

-The ability to breathe helps you reset even if at times are only SIPS of AIR haha!

2. FOCUS ON THE MOVEMENT

-This one is one of the most helpful in the last few years for me. If I can shift my pain, tiredness, focus, brain cells and attitude on the actual movement pattern itself then I can then momentarily block the pain or sloppy signal during a paritcular period of time which in the long run it allows me to continue what I am doing hopefully while still moving well!

3. IT IS ALL MENTAL!

-This one comes since I was a kid, my dad would always tell me that and I grew up understanding the importance of being mentally tough. Now, there are times where being mentally tough means to shift from body to mind and understand if your mind is strong the rest will be as well, but does not mean being stubborn on weight or movement nor pain! BIG DIFFERENCE!

Hopefully these can help some of you or if you have 3 or more of your own, let me know! Remember we share the battlefield together :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I wish I can dunk but touching rim still satisfies me hahah"

DRS STRONG WEEK 87: WHAT IS THE PURPOSE OF THE CHAD ATTACK PROGRAMMING?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 23 May 2016 20:25:19 GMT

"TO SUSTAIN LONGEVITY YOU HAVE TO EVOLVE."

This week I wanted to give you some insight on The Chad attack programming, but before I go into some detail I am sure you all want to know what's in store for this second transition week. We will be testing some benchmarks but its just a prep to get you ready for the beach series II. Like I mentioned before the first beach series was to build capacity to withstand certain loads and move them more efficiently. This second series is to take that capacity and turn in into power and multiple strength numbers. We will not shy away from conditioning because that is part of being fit and it helps tremendously with recovery and the beach bod haha! Check out the blog I wrote on types of strength if you are still confused about what those are:

DRS Strong Week 84: Am I losing my gains with high reps? The difference between physical strengths

The Chad Attack programming is something I take tremendous pride and truly have passion for. The main purpose of the programming is to make possible the once impossible. What do I mean by that? I mean that I want to exploit each of your physical ability to the maximum capacity so you can be the most FIT you have ever been. I do that with an organized structure of programming having different physical focuses through out the year, months, weeks and days but not forgetting a solid base of intensity and safety! This is only possible with different stimulus that will definitely put you out of your comfort zone but will help you achieve a goal. It is only possible with consistency, patience and progressive overload. This is not inteded for a specific goal because then the programming needs to be specific and that is why Gymnastics and Weightlifting are its on specialty as well as individual programming and training. But it is intended for the population that desires to be FIT, be STRONG and achieve goals that some were never imaginable. IT ALL TAKES TIME and smart work but it is possible. I do take pride in the foundation of running hahah I know you might think because I love running well yes part of it yes but mainly because I truly belive in the great effects of sprinting and creating a stronger heart. Once you have strength and solid foundation your body is ready to take on more difficult stimulus which provides the effects of longevity. This is a cycle that takes times to develop but it allows you to develop and evolve as your body and mind craves for more stimulus. It truly is a beautiful thing if you feed the needs instead of the EGO.

I honestly can talk about this for hours haha but one thing I do know is that I am very appreciated for my coaches that deliver such a great representation of the programming and themselves in each of their class! It would not be the same without them.

Here is a little snippet of what they think of the Chad Attack Program:

The Chad Attack is the emulsification of the very best of what CrossFit has to offer, and the best of what the strength and conditioning community has to offer. Finding fantastic results by using all the most current science and research available in the world of fitness. Add all of this on top of 15+ years of programming and anecdotal evidence of what works leads us to the very best results for beginners all to way to high end competitors.

-Coach Jenna

CrossFit is a training methodology that incorporates a broad and quantifiable range of aerobic and anaerobic capacities. The chad attack programming is a unique take on the existing crossFit methodology which strives to incorporate more of a Strength and Conditioning stance while still staying to true to the CrossFit principle. This will allow for training cycles to be more focused on a goal while still maintaining enough depth in programming to accommodate broad training domains.

-Coach Erik

I also want to thank you! the members that believe day in and day out in the program :) I love getting your texts or seeing your reactions before and after the workout! We all have faith in each of you haha!

FOCUS OF THE WEEK: EVOLVE!

here is more on the chad attack:

DRS Strong Week 75: Can I be FIT across all fitness spectrums?

DRS Strong Week 16- What is The Chad Attack?

DRS Strong Week 22- The Chad Attack

DRS Strong Week 37- Do you train or work-out?

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I flex during my belt ceremony hahah"

DRS STRONG WEEK 85 & 86: STEADY STEPS FOR SUCCESS!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 16 May 2016 20:28:33 GMT

"ENJOY THE LITTLE THINGS IN LIFE, FOR SOMEDAY YOU WILL REALIZE THEY WERE THE BIG THINGS."

We are now in our transition/max out week before the new The Chad Attack BEACH SERIES 2! We are taking the traditional max out week/s to a different approach, which is our transition, we will max out and test certain lifts and benchmarks. This past series has laid great work capacity foundation to put down our slab of strength and power ! We are coming in the summer strong and lean! It looks and feels good haha!

THE FOCUS OF THIS WEEK IS TO ENJOY AND TAKE STEADY STEPS TO THE BIG PICTURE! We often times forget our roots and the way we started and our progression but that should be ignition to our path ahead. Steady and consistent is better! When we max out on our touch and go lifts, a lot of you will be PRing in your 1RM when attempting your 3RM which shows your progression on the strength, power, efficiency and overall success of certain lifts. All the running and different sitmulus provided broadens your capacity of movement as well as strength! So enjoy these two weeks of fun, workouts and test your progress! Enjoy these steps that take you to the next level.

Try and remember these 3 Steps as you max out or go after a workout:

1. Visualize yourself making a successful lift. Clear any negative thoughts and fill your mind with positive thoughts.

2. Think of movement!!! NOT PAIN, NOT WEIGHT but MOVEMENT! If you rely on the movement you give your brain a signal to focus on that instead of the pain, lactic acid or how tired you are.

3. If you did the best you could for that day, enjoy it regardless of the outcome. HAVE FUN!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I do handstands at PIXAR Studios hahaha NBD"

DRS STRONG WEEK 84: AM I LOSING MY GAINS WITH HIGH REPS? THE DIFFERENCE BETWEEN PHYSICAL STRENGTHS

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 02 May 2016 20:30:53 GMT

"FOR EVERY WEAKNESS YOU HAVE, THERE IS AN OPPORTUNITY TO TURN IT INTO A STRENGTH."

Two more weeks on this Chad Attack Beach Cycle Series 1 and we will transition into The Chad Attack Beach Cycle Series 2 which will compliment the first cycle. The 2 transition weeks will be a lot of fun since we will be doing different test on strength, power and different fitness benchmarks. These will not be true max out weeks since we have to keep our fitness for the next series. I will go into the next series more in detail as it approaches but the strength endurance and power we have built on this series will help in the 3RM and 5RM type lifts later on. This is why I wanted to take the time to explain the difference in physical strengths. THE FOCUS OF THIS WEEK IS to pick a weakness you think you might have and practice is 2 to 3 times a week to turn it into a strength :)

What is STRENGTH? We all want to be stronger and faster right? I do haha but it takes time and it takes a certain foundation not just of maximum heavy slow lifts but a foundation of quality movement, recovery and endurance training. YES CARDIO. haha let me explain as I briefly write the difference between 4 different physical strengths.

1. ABSOLUTE STRENGTH:

The maximum force that a muscle can produce in a single voluntary effort, regardless of the rate of production. Absolute strength can be compared to a squat, bench, press, etc. something like powerlifting or picking up a car because someone got stuck underneath. It is compared to a 1RM (repetition max). This is the most absolute brute strength that requires a single movement.

2. RELATIVE STRENGTH:

Maximum effort compared to your body weight. This is a great example of weightlifting (olympic lifting). For example if a person that weighs 200lbs can do a clean at 225lbs compared to a person that is 185lbs that can do a clean of 225lbs, who is stronger? well, the person that weighs 185lbs is relatively stronger than the person that is heavier. So focusing on your own progression is important when it comes to relative strength. Now, let's not take this into the extreme but this is where the last 10 weeks we have focused when it comes to lifting.

IN ORDER TO GET STRONG YOU DO NOT NEED TO LIFT HEAVY AND SLOW! your body needs different stimulus and rep ranges to stimulate strength.

so yes we all want gains but gains do not necessarily mean strength haha sorry not sorry.

3. POWER: ( SPEED STRENGTH)

How quickly you can use your speed. This is huge when it comes to CrossFit because if you want to excel in the workout or in lifts overall, you want to be able to move the weight fast! but that comes with prioritizing technique, like we always say, you only go as fast and heavy as your technique allows. The faster you can move the load the faster you cycle the movement. This is where intensity comes in, you should be able to lift the barbell for example and do it fast couple of times, but if you don't have the relative strength and the strength endurance to repeat the movement, your intensity is going to be low and it will take you a long time to recover to pick up that same barbell again.

4. STRENGTH ENDURANCE:

Strength Endurance is the ability to perform at a near maximal level of strength repeatedly over a period of time.

THIS IS VERY IMPORTANT for longevity, for gains, for overall good scores in CF and high intensity workouts. These last 10 weeks we have been focused on the strength endurance and relative strength to help you reach your absolute strength at a more athletic and agile way to do it.

Training for strength endurance is pretty darn uncomfortable and has you working at high levels of force with as little rest as possible. Too little rest and you’ll burn out, too much rest and you won’t get the effects desired.

Type of Strength Key Points

Absolute Strength • Refers to the maximal force your muscles can exert

• Good for when you need to lift something very heavy one time

• Train for this by lifting weights at 85%+ of the maximal weight you can lift for several sets of a few repetitions

Relative Strength • Refers to your maximum effort in relation to your bodyweight

• Good for skill-based training, like gymnastics or Olympic weightlifting

• Train for this by building strength while keeping your weight in check

Power/Speed Strength • Refers to how quickly you can use your strength

• Good for power sports or for being able to sprint to the bus

• Train for this by using lighter forces in high speed movements for several repetitions with long rest periods

Strength Endurance • Refers to the ability to perform at a near maximal level of strength repeatedly over a period of time

• Good for activities like moving heavy boxes up and down stairs for several hours

• Train for this by working at high levels of force with as little rest as possible (STB-RRA)

The most important educating tips here are that regarldess of what kind of strength is provided during training, they all have a purpose and a focus and they are trained differently. This is why is super important to write down your workouts because in some workouts a heavy load will be appropriate for the stimulus we want to provide but in certain other workouts, the load needs to be lighter to train a different type of strength.

I can continue on with this topic since its my bread and butter haha but just know that there is always a purpose for what we do at DRS and trust that your strength gains are not going anywhere when you feel the cardio is "TOO MUCH". One thing to remember is your body craves different stimulus at times and regimen at other times. Allow it to be a machine!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I like to do handstands in front of giant signs even if its just for a second hahah"

DRS STRONG WEEK 83: 3 DAILY HABITS YOU SHOULD BE DOING AS SOON AS YOU WAKE UP!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 25 Apr 2016 20:26:55 GMT

"CULTIVATE YOUR HABITS"

THE FOCUS for this week is as simple as to cultivate your habits! Just like you would cultivate the ground to grow crops, you want to cultivate your foundation of habits during training. We all tend to have habits that can make the workout "easier" but does "easier" make you better? Well it depends, if easier means more efficient, yes it will make you better. If "easier" is cutting reps, range of motion, or lack of intensity, or anything that is conciously acted upon then I believe that is one's own choice to go about a workout :)

The way you cultivate great habits and build a solid foundation is by having a solid base. Just like the sequoia trees! haha they grow tall, thick and strong! If we can focus on cultivating a solid framework then we really can build on it and tune as things get settled in our bodies and brain. For example, during the cleans, we emphasize good standards of depth, extension of the hips at the top of the movement and control of the bar during its trajectory, building this frame work will help as you increase the load and the intensity, so your position hopefully speed and control should be replicated with a PVC, bar and 90% of your 1RM, IMAGINE THAT!!! well this is how you cultivate habits, create those from the easiest movements so complex movements are not far apart from your expertise :) The more detailed you are with how you move, the better you will be as you get tired.

Ok now, we piggy back on cultivating great habits, I will give you 3 of my favorite ones as soon as you wake up!

1. Give yourself 10-15 minutes of meditation right before you get up!

-This creates a habit of not waking up rushed! so your day doesn't feel scrambly but yet it will feel more organized, structured and will keep you present through out the day. You only get that day once! take advantage of it and be present :)

2. Get up with a purpose!

-Change the sloth get up to ok "IM UP!!!!" get up! it sets your day and your mentality :)

-Try the no snooze or snooze one only rule haha

-YOU ARE ALIVE!! go live it!

3. Drink a full glass of water after brushing your teeth!! and then take 5 BIG breaths and exhale through your belly!

Oh man oh man now you are ready to take one the day!

-It is amazing how your body starts working right away on feeling good!

Ok I can go on and on with different ones and a lot of exclamation marks haha but i''ll leave it to those for now! try it out and cultivate habits that will stay with you forever and then you pass it on to your kids haha!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I get really intense when I run hahah"

DRS STRONG WEEK 82: IS STATIC STRETCHING BEFORE TRAINING HELPFUL?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 18 Apr 2016 20:32:48 GMT

" WE CAN'T BECOME WHAT WE WANT TO BE BY REMAINING WHAT WE ARE." Oprah

Week 3 of The Chad Attack Beach Series 1 and we are already seeing a tremendous improvement on barbell cycling while still adding different stimulus and movements on top of a movement. This means that you are becoming more efficient at your movement for that specific load. It is important to take advantage of a repetitive movement to do the best you can on moving the same way every single rep. THE FOCUS OF THIS WEEK IS TO MENTALLY CHANGE SOMETHING NEGATIVE TO SOMETHING POSITIVE! As soon as you feel yourself saying or thinking something negative during the workout, before or after CHANGE IT IMMEDIATELY with something positive! We are hoping this changes the way you attack certain workouts and through out time, become more positive overall :) I think everyone does a pretty good job on reminding each other on the hard work that everyone puts in, so keep that up!!

I wanted to give a shout out to my weightlifters for being patient on their technique on working on their position day in and day out! Here we see Shannon Black with awesome front depth position :) WOOT WOOT!

Ok now, the stretching dilemma! This week I will go into some discussion about stretching before the training. I have mentioned this before but it is important to know the purpose of your stretch. If you want to discuss this topic please feel free to chat with me because this can go into a very detailed discussion :))

1. Do not stretch when you are cold.

2. Are you stretching because you are tight? If you feel tight, sometimes all you need is blood flow to the area and then minimal stretching can help.

3. Are you stretching to become more flexible? If that is the case, do it after a workout when you are warmed up and you can spend at least 10-20 mins doing so to actually change muscle length permanently.

4. Are you stretching to get warmed up? THIS IS THE NO NO!!! if you are going to perform any dynamic, lifting, sprinting, powerful movements, stretching prior to training has to be minimal so that way you do not slow down the rate of muscle contraction when you need to be fast. Only stretch if your sport or activity requires for you to get to a full range of motion like gymnastics, martial arts, etc. As you might have noticed we do static stretching on thursdays before gymnastics :)

Use dynamic stretching like high knees, tuck jumps, duck walks etc to open up joints for lifting. The best way to get into a position is to work the position!

5. Static Stretching should be done after training not before unless again is minimal and the stretches are helping and are relevant to the movement to come.

Unless you spend a good 20 minutes a day stretching, stretching a bit before training or a bit during or after will only give you a temporary relief or lengthen your muscle but it will not have a permanent effect. In conclusion, stretch for a purpose and understand timing of stretching due to the activity itself. My recommendation is to stretch after training for a good 10 mins, dynamic stretch before training and short stretches during training :)

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 81: BONE DENSITY IS 1 OF THE BENEFITS OF SPRINT TRAINING!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 11 Apr 2016 20:34:35 GMT

"SUCCESSFUL PEOPLE PURSUE HARD THINGS, UNSUCCESSFUL PEOPLE AVOID THEM."

We are on week 2 of The Chad Attack Beach Series 1 and we are very proud to say the adaptation to the stimulus has been very successful. This week is important to be consistent in your movements to allow your brain and body to perform at a high intensity while still working on your technique. THE FOCUS OF THE WEEK IS: WE ONLY GO AS HEAVY OR AS FAST AS......TECHNIQUE ALLOWS!!! :) you probably have heard this a hundred times but it is very important to beginners, intermediate, advanced and elite athletes. If you stick to this for the most part of your training, not only you will be successful but you will also see the benefits of your hard work paying off in a more efficient, fluid way of training and performing :)

Ok now I would like to tell you 3 benefits of why Sprinting is so important and beneficial:

1. It promotes the recruitment of fast twitch muscle fibers.

What does this mean? It means that your body is forced to recruit faster muscle fibers that help you in terms of speed, power and overall higher intensity. We are all born with a set of slow or fast and some medium fibers, but you can still train your body to get the best out the ones you have and create others. Sprinting will allow to make you faster.

2. It promotes muscle growth.

Yes, if you want gains. Sprint. While running long distance is great for some cardiovascular benefits, running at a slower pace over long periods of time can also eat up your muscle and pound on your joints. I am not bashing on long distance running because there is always a purpose and training for those that actually compete in it and I have high admiration for those people.

But if you want to be fast, you have to train your brain and muscles to be fast.

3. It helps promote bone density.

This is actually one of my favorite benefits that most people don't know about. Lifting weights help bone density because of the impact and tension you put on the bones to make them stronger, with proper progression and recovery.

Sprinting acts in somewhat the same way. I won't get to sciency on you guys, but the impact on the bones and muscle tissues help promote bone density. Your bones receive the stress from running or lifting and they become more dense overtime with proper overload and training. That is why running is so important when you are injury free. It helps strengthen not just your muscles but everything else. Just remember people that are new to running or training, you ease your way into it just like everything else :)

Now you know why I make you guys run so much hahah! You're welcome haha! Share with your loved ones !

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes during my ASICS missions I have to evacuate helicopters to go pee hahah" ( No! not in public haha)

DRS STRONG WEEK 80: DON'T DENY YOURSELF GREATNESS!!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 04 Apr 2016 20:35:57 GMT

" YOU CAN LEARN GREAT THINGS FROM YOUR MISTAKES, WHEN YOU AREN'T BUSY DENYING THEM."

This is another cycle of opportunity! It is yours! it is the opportnity you are giving yourself to be great!! We are starting The Chad Attack- Beach Cycle Series 1! Monday you will see barbell cycling and high capacity on double unders, as we move down the week you will be seeing Deadlifts and HSPUs, the variety of this cycle will allow your body to continue the strength you have built and add power and endurance to it! It is another perfect time to add on the Weightlifting to have your performance and body ready for this summer :) We focus on performance, but when you fuel your body right, aesthetics come out to shine :)

THE FOCUS OF THE WEEK IS: Give yourself the opportunity to be great!!! HOW DO YOU DO THAT? By thinking positive thoughts and acting on them!

Check out the video for more in depth information :)

March Goals/PRs- Time for new ones!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I eat whole chickens hahah"

DRS STRONG WEEK 79: THE CROSSFIT OPEN HAS ENDED, WHAT IS NEXT?

rosario@drsathletics.com (Rosario Rios Aguilar) — Tue, 29 Mar 2016 20:37:30 GMT

"ART IS THE PERFECTION OF NATURE AND LIFE THROUGH THE ARTIST,

WHO HAS SUPREME CONTROL OF TECHNIQUE

AND IS THEREBY LIBERATED FROM IT." -Bruce Lee

We have completed the CrossFit Open 2016 and we are very proud for every person that competed in at least one of the workouts as well as for those who showed up every friday, What can I say? Thank you for sharing the battlefield and conquering to your maximum ability!! The Open is a great way to show camaraderie of fitness, of getting better, a test of your skills, will power, technique, efficiency, mentality and physical ability. It is nice knowing that across the world you are sharing the battlefield not just with the DRS family but the entire world, over 272,000 athletes all over the world plus the ones that did not register are doing these workouts! It is quite amazing to me to have that much mass movement over fitness! I truly believe in all kinds of FITNESS, CrossFit, Weightlifitng, Martial Arts (sport), yoga, cycling, swimming, etc, you name it. The fitter, the healthier you are the better. It is about being fit, having quality of life and enjoying the process. So we THANK YOU for trusting us with your fitness journey because we are here to BUILD BETTER PEOPLE with the help of our fitness ancestors that have paved the way for us, it is our turn to pay it forward. That is our FOCUS of the WEEK: Pay it forward by inviting someone to DRS and share your journey and let them try a class for FREE!!

Now, The Chad Attack starts next Monday with a new cycle, Beach Season Cycle 1!! In this 8 week cycle we will be going through different phases of strength, strength endurance, power, and "naked" muscles focus haha. I am very excited for this cycle bc you will see a variety of different workouts as well as certain things outside the box, unorthodox movements to help you with your fitness overall. Remember this week is only a transition week so heal up, rest up, fuel up and get back to business next Monday. Again, this is a perfect time to get your friends and family in to start the cycle together!

One thing I would like to advise you all on is to be patient and open to the workouts and the way we are approaching it all. Some days will be heavily on technique, some days you might not want to do interval sprints, and other will be just fun and brute strength but there is always a reason behind on what we do and why we do it :) You guys have done a great job on putting in the work and allow us to give you guys the tools and we can appreciate it that very much because that is how you build empires!

If you have any questions or feedback please feel free to approach me I would love to geek out with you guys :) #scienceworks #TheChadAttackworks

For now, lets get beasty, lean and mean haha!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I am Rambo hahaha"

DRS STRONG WEEK 78: FINDING LIKE-MINDED COMMUNITY MAKES A DIFFERENCE WHEN YOU TRAIN!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 21 Mar 2016 20:39:03 GMT

"WE ARE ONLY AS STRONG AS WE ARE UNITED. AS WEAK AS WE ARE DIVIDED."

The focus of this week is to find someone new and share your goals and visions during your class! You can do this before the class, during warm up or after at our favorite spot, the picnic tables haha. It is really neat to see everyone come together and share their journey. Your journey never ends, you learn, you live, you train, you repeat! It is an exciting time to do so as we finish up The Chad Attack phase for the CrossFit Open! 12 weeks of great training, testing and sharing the battlefield. Just remember that you are stronger and better than when you first started. The growth happens from your not so great days and the joy from your great days! All are as important as PRs :) This week we finish up with the Power Snatch Max and the 16.5 CrossFit Open last workout. It has been a great way to show your strengths and to expose the skills and movements we need to work on. It is all about finding something positive every time you train :)

The new Chad Attack Phase involves more fun to come, especially as we get ready for beach season haha! I will be writing on the new phase next blog, for now know that next week will be the transition for our new spring training! For now, enjoy the compilation of Community / Progression blogs over the past couple years!

Be Comfortable in the Uncomfortable - The Power of Community

DRS Strong Week 51-One Day at a time!

DRS Strong Week 52-Come in even if you have missed a lot of days!!

DRS Strong Week 73: Share the battlefield and conquer!

I also wanted to suggest if you are body is asking for rest, the next week would be a great time for some days off from training and start the new phase the following week!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes creeping on garage workouts is exciting haha"

DRS STRONG WEEK 77: 4 REASONS WHY YOU SHOULD SQUAT!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 14 Mar 2016 20:40:51 GMT

" WHEN YOU ARE HAVING ONE OF THOSE DAYS WHEN YOU FEEL THERE IS A WEIGHT ON YOUR SHOULDERS, DO SQUATS!!."

We are on week 11th of The Chad Attack, and our 3rd monday max out. Today we will be doing Power cleans! WOOH haha! We should be seeing a very good improvement from the floor into our catch. The main thing we should focus on is to initiate our drive with our legs not our arms.

This week I am giving you 4 MAIN REASONS of WHY Squatting is so important, THE FOCUS OF THIS WEEK IS to share these four reasons with someone you care about :)

1. Posture/Flexibility

-The squat is the most functional movement! We were born to squat, even if it doesn't come easy to you now, but we all had great squats as babies! it is important to go back to our basics and relearning our functional movements that we use in everyday life. Start by squatting with no weight and progress into resistance training. It will help your posture and flexibility that is lost as we grow older.

Full range of motion squats not only add muscle onto your entire lower body, but they also improve overall flexibility and mobility as an added bonus by increasing the range of motion of your ankles, knees, hips and lower back.

2. Physical and Mental Strength

Strength is KING!!! Squats DO NOT hurt your knees or back if you do them properly with good mechanics. They actually help strengthen your musculature around your joints, tendons and ligaments. They also put strain in all of those but proper recovery helps aid the healing for those with previous injuries.

Unlike a deadlift that allows for brief rest periods when the weights touch the ground, squats force you to remain fully active throughout the entire exercise as you fight to not only grind out each rep, but to balance the bar on your back the entire time as well.

Combine that with the large number of muscle groups involved and the heavy weights that can be handled and this is one exercise where you’ll really need to buckle down and focus.

3. Reduce risk of injury

-This ties in with proper mechanics, you can strengthen various muscles around joints. Squatting is not only for your legs but it requires high stabilization of your core muscles. The majority of athletic injuries occur as a result of weak connective tissues, ligaments and stabilizing muscles, and squats help to strengthen all of these smaller structures to give you a strong and sturdy foundation that is less susceptible to injuries.

4. Improves core strength

- This touches home to me because of low back injury! If you do them correctly you can help all of those injuries heal in a proper way! If you do squats properly at a full range of motion, this can help regain strength through out your midline to keep your back healthy. It is like you build your own belt and create a strong abdominal wall around your core.

I hope this helps with understanding few of the reasons why Squatting is KING!

Check out the DRS Tutorial on Squats, once you can master the basics of squatting the next step is to add load on the front squat, back squat and overhead squat, remember we progress through the movement and the weight.

DRS Fit Challengers, KEEP IT UP and continue making those strides for a healthier version of yourself!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 76: THE FEELING YOU GET WHEN YOUR HARD WORK PAYS OFF

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 07 Mar 2016 21:49:02 GMT

" THE DIFFERENCE BETWEEN TRY AND TRIUMPH IS A LITTLE UMPH."

We are on week 10th of The Chad Attack and you will feel very good this week. We are maxing our 3RM Front Squat on Monday! We should see very good numbers. Have we front squatted specifically? NO! but we have been doing very different things in the programming that allows for the front squat mechanics and strength to get better. Last week, your body and mind was meant to feel a bit zombiesh but this week is a new week with better energy. The FOCUS of the week is to ENJOY this week and learn about someone new at DRS.

Also, remember hard work doesn't only pay off in big numbers or PRs, sometimes it might just show up in efficiency, technique, mobility, position or even recovery. HARD WORK IS NOT ONLY MEASURED BY BIG NUMBERS! We all want them but in reality we have to think it as an overall approach instead of focusing on a single number.

Ok now let's enjoy the numbers from last week hahaha

DEADLIFT 3RM

Great week and 16.2 completed

DRS FIT CHALLENGE was a great success and on its way!! The teams will be posted on social media and at DRS, we encourage to have a group text going with your teammates to encourage each other and pick your captain so he/she can communicate with me or other coaches for help and counseling. We all want to be on the same page to get you to a healthier you and also look bomb in your own skin :)

Look at these previous blogs to help you some:

Surviving Your First Week of Paleo

Nutrition

DRS Strong Week 19 - Nutrition

How To Succeed in the Paleo Challenge

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes in my mind I sing very well...in my mind hahah"

DRS STRONG WEEK 75: CAN I BE FIT ACROSS ALL FITNESS SPECTRUMS?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 29 Feb 2016 21:50:18 GMT

"IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU.""

We are on the 9th week of The Chad Attack and 2nd week of the CrossFit Open! Just a reminder, for the next 4 weeks will be testing out some lifts/fitness levels in the beginning of the week and on fridays we are doing the Open Workouts. I suggest you try and get in here those days to feel what it feels to compete on those workouts while sharing the battlefield with everyone. THE FOCUS OF THE WEEK IS: CHALLENGE YOURSELF TO FIND SOMETHING POSITIVE ABOUT YOUR LEAST FAVORITE MOVEMENT/WORKOUT.

We all have favorite and least favorite movements or workouts that we tend to shy away from or have a negative cognitation about it. We all do, BUT it important not to get stuck in that mind set because as soon as those movements or workouts show up, your mentality will switch to those negative thoughts. INSTEAD, let's find something positive about them and see that if you actually start thinking positive and trying hard, the least favorite movements will perhaps no longer be your worst movements. We all tend to like what we are good at! so get good at your least favorite and that might just change the way you view certain workouts.

On this video, I give some detail on how to be able to be FIT in all spectrums of fitness. Is that even possible? IT IS but it takes time!

I will be posting male, female and coaches top scores every week until the CrossFit Open ends :)

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes we do more than just work out hahah"""

DRS STRONG WEEK 74: WHATEVER YOUR 100% LOOKS LIKE...GIVE IT!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 22 Feb 2016 21:51:38 GMT

"I welcome you to the community of people who have decided that easy will no longer suffice.""

The CrossFit Open is here!!!! 16.1 will be released this week and DRS will be doing the open workouts on fridays in every class. The Chad Attack 8 week cycle ends as of this week, we will be maxing out starting next week only in one day, the rest of the week our focus will be to continue what we have built and do the Open workouts at the end of the week! THE FOCUS OF THE WEEK IS: Give 100% of what you have today!

Here is FITNESS IN 100 WORDS by Greg Glassman!

""Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.""

I think we have done pretty good haha! I truly believe in variety but it has to be with a purpose! I also truly believe in programming according to physiology, energy systems, goals, phases and with a kick of strength and conditioning. I want to develop ATHLETES in FITNESS not just good workouters haha! Let's continue this momentum and have some fun this next 5 weeks with the CrossFit Open!

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I literally almost died after reaching my BFF Redline hahaha"""

DRS STRONG WEEK 73: SHARE THE BATTLEFIELD AND CONQUER!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 15 Feb 2016 21:53:12 GMT

"REFUSE TO LOSE.""

""REFUSE TO BE DEFEATED.""

""REFUSE TO HAVE REGRETS.""

One of the most satisfying feeling as a coach is seing the progress, the heart and the community coming together when all of you are sharing the battlefield. I get the chills and it inspires me to see the heart in each and everyone of you. NO matter how hard or how easy a workout is, the joy and the strength comes within and it comes from the people around you. When you start feeling low or sorry for yourself, LOOK AROUND and see who is in your battlefield, use that as fuel to continue and conquer the best you can!

An RX and a modified workout is as important and as hard relatively to that person. So regardless in what shape you are in, how long you have been doing this and how big or small or fast or slow you are, DRS is your battlefield and you own the work out and take it every single time. Mentality is contagious and so is effort! I cannot tell you guys enough how much of a fuel it is for me and for the coaches here to see you all work hard day in and day out. So remember look around and share that battlefield with EACH PERSON IN YOUR CLASS! because at one point that was you on your first time trying it, or that day where you didn't feel 100%. It's time to share that power of support and endless encouragement for each other!

I am truly proud of our DRS Community!!

FOCUS OF THIS WEEK and always haha ( I hope you guys know that the focus of the week we hope it continues forever)

SHARE THE BATTLEFIELD AND CONQUER!!!!

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I go to Australia just to train with Chad Mackay hahah"""

DRS STRONG WEEK 72: NEUTRAL OR DUCK FEET DURING SQUATS?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 08 Feb 2016 21:55:04 GMT

""DISCIPLINE: choosing between what you want now and what you want MOST.""

This is Week 6 of The Chad Attack Open Prep cycle and we are well on our way to say that most of you have increased your work capacity and intensity and your technique has remained very consistent. YOU ALL SHOULD BE VERY PROUD OF THAT!! Because we are!! 3 more weeks before the CrossFit Open Starts :)

The FOCUS OF THIS WEEK is to disciplined enough to work on what needs attention, regardless of what it is. it is a lot better to tackle what needs work then to procastinate and say things do not get better. THEY DO GET BETTER, if you actually work on them. For example, Mobility or flexibility. The only way it gets better is by actually targeting 6-10 mins of your day to what needs work. This week you will see a lot of pushing and pulling combination that will allow you to see weaknesses and strengths, its important to pay attention to your body and see what is lacking. Remember to stay patient when harder movements come your way to actually not lose sight of all the awesome progress and hard work you have put it. NEVER LOSE SIGHT OF THAT, YOU SHOULD BE HAVING FUN!! :)

Here is a 5 minute video on how to get better on your squat stance. Duck feet is not bad as long as you are not doing to mask your lack of mobility or strength :)

Awesome job to everyone on the last week of spicy city! haha

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I take selfies when I am in the passenger seat hahah"""

DRS STRONG WEEK 71: FITNESS AND NUTRITION FOUNDATION FOR BEGINNERS AND ADVANCED ATHLETES

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 01 Feb 2016 21:56:53 GMT

""The difficult we do immediately.

The impossible takes a little longer.

Build a strong foundation to create something of value.""

What are you doing daily to improve your physical fitness and longevity? This week is to reinforce the value of having a solid foundation. Our focus is to help you understand and take a minute to reflect on where we are now. If you have been patient to develop a solid foundation, you should be seeing the results of all that hard work. If you are one of those people that want instant gratification and results, just know that is not sustainable.

Remember is never too late to get back to basics and reinforce technique. As we launching into our second year here at DRS Athletics, it is amazing to see the fruits that are flourishing from everyone's hard work. Let me break it down to a very simple science. I am giving you 3 different scenarios to compare to.

VOLUME: the amount of work

INTENSITY: the pace or load to do the work

PROGRESSION: movements that are progressive from easier to harder

NUTRITION: What you put in your body for fuel and health purposes

RECOVERY: regenerating mind, body and soul

If you are new to Fitness in general always remember that your body will need time for adaptation, progression, load and volume. The most important thing to focus is technique and laying down a solid foundation to build upon. Just like you are asking your body (machine) to produce and make you stronger, faster and better looking, your food intake should match what you are asking your body to do. (If you do not know what to eat in general remember you can always ask your coach and come to the FREE NUTRITION WORKSHOP Feb 11th at 6pm!). The key for you is consistency, and nutrition, the intensity and volume is not close to being discussed yet. MORE IS NOT GOOD. QUALITY IS GOOD!!

If you have been doing this fitness trip for a while. STOP WHAT YOU ARE DOING AND REASSESS!! This is going to be your most important tool because it is easy to get caught up in scores and workouts instead of understanding what your goal is in the first place. Your food is probably not as dialed in because you think you can just workout it out and you will start next week again by eating clean. THIS IS THE MOST DANGEROUS STAGE!!! WHY?

Because we are in a comfort zone! so get out of it and plan again! This is where a lot of people tend to want to do A LOT OF VOLUME but remember when there is a lot of volume the intensity will go down. DO NOT compare yourself to anyone but yourself in what works for you. The key for you is to dial in nutrition, crank up the intensity and revisit your basics.

If you are doing this for a living or competitive, still stop and reasses. This is the culmination of all those hours of technique, drilling, hard work, PRs, dialed nutrition, etc. This is a great time to shape your empire and fine tuning. The load is high and you are playing with the volume as you understand recovery. For most people at this stage, they have done the volume, the intensity and the nutrition. The key is to revisit nutrition to help you sustain a better recovery and to focus most on quality. It is like the scenario number one but now you have training experience, you understand your body better and you have earned your stripes with the YEARS of doing this. Even this scenario focus is once mastering the basics, keeping them sharp!

I hope this helps some of you as a guide of where you are in terms of fitness and nutrition but remember no matter how long or how little you have been training for a sport or just to be fit, there is always something you can go back to and that is how strong your foundation is. If its not, thats ok, build it now, if it is, then keep reassesing to never get stagnant. BOOOYAH!!!!

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I get really serious during street fair competitions hahah"""

DRS STRONG WEEK 70: WHAT MAKES YOU FEEL EMPOWERED? AND HOW DO YOU FEED IT?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 25 Jan 2016 21:58:52 GMT

""You can try hard and feel good about yourself. You can do the best you can and feel EMPOWERED.""

This week is all about finding what makes you feel empowered and feeding it to the max. That fuel is what gets you through a workout or a challenging day in life. We want to be able to feed ourselves positive things to not just drag through our workouts but to the best we can in them.

How do you feed what makes you feel empowered?

1. Find it first! Feeling empowered means to feel good, more confident, more in control of you.

Maybe finishing a workout you didn't think you can finish makes you feel good in all aspects so you have a more productive day at work. Maybe you just got out of relationship and training makes you gain confidence back. Maybe you just need the structure and discipline to follow a training regimen. Maybe seeing everyone else in the class and sharing the battlefield together makes you feel good about yourself. Whatever it is, cherish it and feed it.

2. Once you have one. Add another and another one and another until you have so many different reasons to feel empowered that a bad day or a bad workout can't derive you from it. And by the way there is never a bad workout, you can learn from it and at least you were doing something!

3. Share it with others!!! Influence others to feel the same and create that around you! =)

Check out what your coaches and some of your training buddies had to say!

This is the 4th week of The Chad Attack and I know the programming has been a mix of a habanero and a spicy jalapeño most days but all of you are adapting great and should feel way better than the first week of this cycle! Remember the CrossFit Open is around the corner so during those 5 weeks we will be testing all the hard work. I am looking into maxing out on 1 lift at the beginning of the week and doing the Open workout on Fridays during each class. It is an exciting time!! Expect the known and the unknown in the next couple of weeks :)

We have gotten great feedback on the blog these past couple of weeks, feel free to let me know a topic of interest and I would love to cover it. We will be releasing in the next couple of weeks how to build a foundation if you are new or semi new to fitness and how to keep it strong if you have been doing this for a while.

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I have epic pole balancing battles with Coach Erik as our warm up hahah"""

DRS STRONG WEEK 69: HOW TO DIFFFERENTIATE BETWEEN RX AND MODIFIED WORKOUTS SO YOU CAN SCALE ACCORDINGLY?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 18 Jan 2016 22:02:59 GMT

""Make measurable progress in reasonable time.""

This week is all about understanding what a modified workout is and RX. It is easy to get caught up with having to RX every workout, but the importance of the workout is the focus and the stimulus intended for that workout. If the workout is supposed to be a fast workout for most, but attempting the RX weight or movement standards is slowing you down so much that your stimulus has changed completely. What do you do then? Probably best to go faster and less weight! but in some workouts the purpose is to grind through heavier weights and have a slower pace. At the end of the day, us coaches help you decided what is best for you but you only go as fast and heavy as TECHNIQUE ALLOWS. If you think this way, your longevity in workouts will be more positive and you will learn how to move properly in a measurable progress =)

We asked few of our members that have been in both ends, having to modify a lot and now hitting the RX workouts.!

By the way how awesome does it feel when you do RX for the first time and it is LEGIT!! WOOH big high five to those that did that this week =)!!

Here are some few tips and opinions..

Week 2 of the Chad Attack: Work capacity/mental stimulus

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I do single leg hip raises while I work hahah"""

DRS STRONG WEEK 68: BE COMFORTABLE IN THE UNCOMFORTABLE PART II

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 11 Jan 2016 22:04:34 GMT

""Show me how big your BRAVE is and emerge in something out of your comfort zone.""

This the second Week of The Chad Attack Cycle! We are well on our way for the CrossFit Open Preparation. If you are coming regularly you might have been exposed to new movements or movements that we don't do all the time. That is because we are preparing your for the open and also because the progression of more basic movements has been established longer. Expect this week anything from a fast sprint pace type of workout from a longer type metcon and some strength movements. It is very important that as we continue to expand into more advanced movements, we really focus on our ability to perform the basics WELL! the more proficient at the basics the better chance we have in keeping good technique as we move up the ladder. Challenge yourself this week to try the new progressions even if it means your times will be slower. On the contrary, I recommend only doing the most advanced movements if your technique and your physical ability allows it now :)

It has been a great start of this new year and I am really excited for this cycle to flourish. It will be a hard but worth cycle at the end of the 8 weeks! Now, let's change gears as we move into OUR FOCUS OF THE WEEK: Be comfortable in the uncomfortable!

Part 1 I wrote about a year ago and now Part 2 is in the video format. The most important thing you want to remember is to put yourself in a situation of growth by stepping out of your comfort zone and adjusting to a new challenge.

Check out the first blog on it and follow it by the video =)

It was a tough call on a lot of top scores!

Remember if you are adding on to the WEIGHTLIFTING CLUB, you can join anytime =) WOOH!! WEEK 1 DOWN!

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes you have to accumulate your squat holds anywhere haha"""

DRS STRONG WEEK 66 & 67: HOW DO WE APPLY OUR 2016 RESOLUTIONS? HAVE A SET POINT!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 28 Dec 2015 22:06:11 GMT

""It is not hard to make decisions once you know what your values are.""

We are really excited to start this new year with all of you! We ended the year with great success and a lot of healthier people, so let's keep the momentum going and start the 1st week of The Chad Attack right! This 8 week phase will be broken down into 2 different phases, the open prep and the open peak to be tested with The CrossFit Open workouts of 2016! More details next week, first we have to stimulate our minds, bodies and lungs this week to get off some holiday extras haha.

It is 2016 and we are so ready for all our resolutions right? YESS!! ok here is a quick video about making a stand and having a SET POINT to make sure you actually stick to your resolutions through out the entire year and more.

Remember the focus of the week is to have a SET POINT to rely on!

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I pose with a MINION Piñata hahaha"""

DRS STRONG WEEK 65: 3 DAILY MOVEMENTS FOR HEALTHIER JOINTS!!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 21 Dec 2015 19:21:06 GMT

"All humans beings should be able to perform basic maintenance on themselves."- Kelly Starrett

We are at the end of The Chad Attack cycle finishing with a 1RM Snatch Monday! We will then be transitioning to a new cycle not until the beginning of the year. We will be focused on building an engine and keeping a consistent number on strength. Starting the new year, we are taking it to the next level for conditioning, power and strength. The CrossFit Open workouts are around the corner and now that we have build a solid foundation on strength and position, January will be a good time to test those numbers with an emphasis on work capacity. What does this mean? it means that we are building your fitness from the 1RM to the 10RM to the 10AMRAP to the 25AMRAP. The weighlifting club ( Olympic Lifting ) will be in place for those looking to continue their quest for heaviest numbers and gainz haha and The Chad Attack will be a neutralizer for fitness across all domains! Let's finish the year with a BANG!! The focus of this week is doing the following 3 movements as much as you can for the rest of your life haha!

3 DAILY MOVEMENTS FOR HEALTHIER JOINTS:

1. Hold a squat accumulating 5-10 minutes a day.

-toes pointing forward and knees pushed out to prevent caving in.

-Upright torso, shins passed vertical with toes

-When getting up from the squat, revert shins to vertical then stand up

2. Pectoral stretch

-everytime you pass by a doorway or after driving for a while find a wall to hold on to and perform this stretch

-open up your chest as you resist with your hand against the wall if you can do it with both arms in a doorway then perform it that way.

-hold for at least 1 minute

3. Neck retraction

-push your chin towards the center of your head (kind of like you are showing a double chin)

-keep your shoulders back and eyes looking forward ( importance of rotating shoulders back like they are on a shelve)

-repeat these 3 sets of 3 with a 15 sec hold

These are one of the very simple movements you can do daily to help posture, to keep your joints mobile and to keep your body upright instead of slowly caving forward.

Try these for a while and let me know if you notice a difference :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes coaches are pretty gangstah hahah"

DRS STRONG WEEK 64: ACCUMULATE YOUR EFFORTS

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 14 Dec 2015 19:23:41 GMT

"Full results don't come from half hearted efforts."

We are here! This week is Max out week!!!! One of the shortest cycles but with a lot of purpose behind it. OVERHEAD STABILITY/OVERALL STABILITY!

We are maxing out on overhead squat on Monday, Cleans on Tuesday and 3RM Deadlifts on Wednesday. Snatch will be the following Monday so be ready for that as well.

This week is about summing up your efforts while being consistent. It is about creating a better position then before. We all strive for bigger numbers, but something to keep in mind is how much quality is into that number.

For example: If you have a 155 clean and you get the same number and we are assuming you have been following the program, does it mean you got weaker?

No!!! We hope that the 155 clean is a way better lift than the previous first time you hit it. As you strive to get bigger numbers it is important to give yourself credit for the accumulation of your efforts and hard work.

Sometimes quality of movement, depth or consistency is just as important when maxing out than just hitting a higher number than before. Keep that in mind as we move through the week :)

One more thing to think about is looking back at your training journal and seeing the journey that has taken you to be where you are. THAT IS PROGRESS, CONSISTENCY. and HARD WORK!!

So that at any given day you can hit higher percentages or higher reps in certain movements that you couldn't before! So keep it up and attack this week with all that you have!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I wish I had automatic camera built in my sunglasses haha"

DRS STRONG WEEK 63: "WHAT'S YOUR WHY??"

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 07 Dec 2015 19:31:27 GMT

"I believe that we all have a GOD-given purpose, and we won't be fulfilled unless we're living that purpose in a meaningful way. To be a warrior and a leader. To master myself so I can fulfill this purpose the best I can."

THE PURPOSE OF THIS WEEK IS "WHAT IS YOUR WHY?- If you would like to participate in this, write your WHY in ONE WORD and underneath write what it represents to you. Put in on your phone or in a piece of paper and tape it to where you will see it when you wake up and before you go to sleep and even before a workout or a hard meeting at work. If you would like to share it with the rest of us at DRS, we would love to add it to the GOALS BOARD :)

FIND YOUR WHY? and DO NOT LET ANYTHING OR ANYONE (ESPECIALLY YOURSELF) DEVIATE FROM THAT PURPOSE!! Remember as you start completing goals and accomplishments, your reason might change but there is a core VALUE that should never change and that is what keeps you hungry and happy doing what you do daily whether is here, work or in your family! :)

Last week of The Chad Attack before MAX out week! let's finish this week strong! I can't wait to see you all max on overhead squats next week! Stability and consistency pays off!

Be on the look out for DRS Weighlifting NEWS on your email because we will be starting in 2016!!! WOOOH!

Stay Strong

DRS Strong

Coach Rosario

"Sometimes I have a better LIFTING FACE-maybe its the cornrows hahah"

DRS STRONG WEEK 62: MOBILITY VS. FLEXIBILITY VS. STABILITY

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 30 Nov 2015 19:35:00 GMT

"Stop being a prisoner of your past. Become the architect of your future."

We often here these three words: Mobility, Flexibility, Stability. Yes we should pursue all three of them but there are very distinct individually and we should approach them for individual needs. Let me take a moment to help understand the differences between them. Mobility generally refers to the joint and the ability to move through full range of motion.

Flexibility usually refers to the muscles that can be stretched or shorten. Its ability can allow the joint to move a lot or only a little. Stability is being able to keep a body part from not moving while changing positions or remaining static. I always place a lot of importance in how we start from the feet up because those are the body parts that start the movement and it is basically your foundation and base support.

These would be the very ideal " Stacked" positions:

ankles – mobile

knees – stable

hips – mobile

lumbar spine (lower back/ pelvis) – stable

thoracic spine (midback)– mobile

cervical spine (neck)– stable

shoulders-stable but mobile through various movements ( this is the joint that is the most unstable and needs the most stability work)

Most people have the opposite, ankles are not mobile, knees are not stable, hips are not mobile, etc. The goal would be to create the most ideal situation for each joint either stable or mobile. Now, for flexibility is different, you want a limb body but your muscles need tension during certain movements especially when you are lifting weights or holding a compromised position. Flexibility is important for your muscle tissues to keep blood flow and assists with posture by balancing the tension placed across the joint by the muscles that cross it. Proper posture minimizes stress and maximizes the strength of all joint movements.

It is easier to sit on a bench and bench press a bar because the bench is stabilizing for you then to do a strict press overhead when your body is required to have a strong stable midline ( lumbar spine ) and mobile thoracic spine ( midback) and stable shoulders.

This is why overhead stability is the hardest because you need certain joints to be mobile and you need some to be stable if not you are either one big full brick or one wet noodle haha, Let's create a solid Oak with enough fluidity to move through range of motions but sturdy enough to lift buildings =)

Creating the perfect position is very challenging and might be a bit uncomfortable to get in certain positions, but in the long run your body will thank you for putting it back to where it should be in the first place.

I hope this helps to understand the differences and importance of all three important abilities to move efficiently, pain free and to reduce injury.

Now, remember this is a short cycle for the The Chad Attack, we are on week 4 and we will maxing the week of the 14th :) This time will be only maxing on few lifts and benchmarks, short and sweet !

THE FOCUS OF THE WEEK IS : BE THE ARCHITECT OF YOUR FUTURE!! BOOOOM! You have the blueprints, we give you the tools, you have to build it !

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes all you need is to pick up a rock and not comb your hair hahah"

DRS STRONG WEEK 61: PURSUE STABILITY!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 23 Nov 2015 19:38:34 GMT

"Perform the common uncommonly well"

It is natural to want to teach people advanced and fancy movements. There is always an urge to move away from the basics and toward advanced movements which is human nature. Is it a bad thing?? NO! But, this rush of always wanting to get to the most advanced technique or RX weight, etc can increase injury, delays advancement and progress, plain and simple delays fitness. Why focus on progressions if it takes longer? One reason can be because it allows your body and mind to systematically get better. Technique and strength takes time to develop and so does movement patterns that your body and mind has never been exposed to. Even when you are a former athlete, there are set patterns that your body is used to ( good or bad) and to redefine those patterns takes time. If it took you couple of years to develop certain habits, it might take a bit long to develop new, or redefine them for better quality and a lot more efficiency. This is just a reinforcement to everyone that is being patient and taking the time to develop in a lot of areas! keep it up, you are doing something right and your body will thank you!

As we approach Week 3 of The Chad Attack, I wanted to take some time and go into OVERHEAD STABILITY. STABILITY is how well we can maintain a position in the presence of change. This is very important because most people can be very stable when there is no change of speed, weight or position, but as soon as we change those variables, stability goes out the window. This cycle is focusing heavily on OVERHEAD stability because personally I think its one of the most important positions. It tests different aspects of fitness but most important it is a great way to see strength and weak positions in your own body. It allows for us coaches to see what areas need work in terms of strength, mobility, stability, etc. It is important to understand overhead stability takes time to develop and even if you come from an athletic background or you can arnold press 100 lb dumbbells (haha) it doesn't necessary mean you have overhead stability.

We always try and promote technique, then speed plus technique and finally if you can control technique plus speed and add load then you are on the right track!

These are few pre- requesites for OH stability ( aka, OHS, Snatches, Handstands etc. These are more advanced movements but it starts with simple strict press, bear crawls, hollow rocks, air squats, etc)

1.) Motor control (think patterns)

2.) Mobility (ability to move through a desired range of motion)

3.) Stability (control movement in the presence of change)

4.) Balance (in this case, static balance)

5.) Strength (amount of force production against a resistance)

The focus of this week and forever is PURSUE STABILITY and your body will aligned in ways that you have not moved ever or in a very long time! Your body is meant to move well, but after years of moving in a non desired state, it will take some time to get it back like a baby haha!

Take this little thanksgiving break to recover, refuel and come back fresh! NO CLASSES THURSDAY OR FRIDAY THIS WEEK!

See you Saturday at 9am!

Stay Strong

DRS STRONG,

Coach Rosario

"Sometimes I find myself in my own habitat at Home Goods hahaha"

DRS STRONG WEEK 60: DRIVE AND DETERMINATION!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 16 Nov 2015 19:40:59 GMT

"If drive is the fuel that keeps you motivated, determination is the long view commitment to the mission."

These past three weeks we have been focusing on MAKING A HABIT OF EXCELLENCE, determining that there are 3 key components for it. Last week was DISCIPLINE and this week is DRIVE and DETERMINATION. We are wrapping up the chapter of making a habit of excellence by working on our drive and our determination. THAT IS OUR FOCUS OF THE WEEK.

DRIVE: discipline activates the habit, drive motivates it. It is fueled by desire, belief and expectation that we can achieve something extraordinary through our efforts. It feeds on discipline as we commit ourselves at a deeper level to our pursuits.

How do we get the DRIVE? CONNECTION! connect the desire to something major in your life, a interest or purpose.

For example: MY PURPOSE as a coach is to help every person I encounter to get to their maximum potential physically and mentally and done well!. That transfers into performance, a better life, and life lessons. MY DRIVE IS seeing the end result of someone doing their first pullup, or moving from a pvc pipe to pounds on the bar, or just seing the change of demeanor on their facial expression :), that to me is the longlife source of energy that will keep me on my toes to always strive for more knowdledge of a sport, etc. Sometimes I don't get to see the end result, but in my heart if I knew I was the most dedicated, informed, passionate coach, that one day it will pay off and hopefully I had a positive influence in that individual.

This is the same as an athlete, you know your end goal (olympics? CrossFit Games? lose 100 lbs? etc) but its not tangible, all you know and all you have is what you can control and provide for yourself and others, REGARDLESS OF THE OUTCOME AT THE END. That brings us to DETERMINATION!

DETERMINATION:

They are the ones who will do today what others won't. If you want something, work consistenly on it and make it happen. IT GOES BACK TO SELF DRIVE AND SELF DISCIPLINE!

I truly believe in this and I appreciate the people that take the time to start believing as well. We are all striving for perfection, but there is no such thing, and that is the beauty of it. It means as time evolves, we all evolve in mind, body and spirit to become the best we can be, not at just fitness and sports but at life. WHY NOT???

We are not CATS, we only get 1 LIFE! HOW DO YOU WANT TO LIVE IT?????

(YOU GUYS LIKE THE NEW DECALS? haha)

YOU BETTER BE INSPIRED BY NOW haha! Ok so week 2 of The Chad Attack. KAREN IS COMING TO TOWN ON MONDAY! yes come in and do the best you can and visit with Karen, we are snatching on wednesday and clean and jerk on friday. NO we are not finding a heavy single but working percentages or skill. That is how we get better, move better! WOOOOH LET'S GOOO!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I do handstands in front of a Jet Blue Plane before take off hahaha"

DRS STRONG WEEK 59: DISCIPLINE

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 09 Nov 2015 20:21:07 GMT

"Small disciplines repeated with consistency lead to great achievements gained slowly overtime"-John C. Maxwell

First of all! It’s our 1 year anniversary!!!!!! DRS is very excited to celebrate with each one of you a year of health, fitness, community, camaraderie, PRs, life changing moments and many more! We could not be where we are with out every single person that makes this place special. It is amazing to see the progress of each of you as times goes by. The dedication, perseverance and consistency that is given day in and day out is unmatchable. We are only one year in and we have already come so far with all the athletes here. We have a TEAM. Every AM and PM class with individual goals but the hard work and daily effort shared as a team. We share high fives, PRs, stories, first timers, lactic acid, noodle legs, burning lungs, ripped hands, rainy runs, turf on our clothes, laughs on the picnic table, espresso shots, cleaning duties, quotes, Fran, but the most important out of all, the people we have here.

We strive for common goals, to be fit, to be healthy, to be stronger, to move well, to better ourselves in every single aspects of life. We strive for permanent, we strive for physical and mental strength, we strive to be a better version of ourselves, we BUILD BETTER PEOPLE, through fitness, through DRS!

Again, thank you each of you for making this happen! Building an elite group of people is challenging but it has been so rewarding because of the community here at DRS. Yes its only year one, and we are very happy you all are part of it! On to year two!! Woooooh!!!

Let's look at some numbers from last week :) That was a great cycle!!! on to the next one to continue this momentum !!

Front Squat and 1 mile Run ( even on rainy days haha)

Okay now that I have calmed down a bit haha, we are starting a NEW CYCLE!!! THE FOCUS OF THE WEEK: DISCIPLINE!!

As I mentioned last blog, there are three things that are important on making a habit of excellence. DISCIPLINE, DRIVE and DETERMINATION. This week we shall focus on discipline.

DISCIPLINE is the spark that ignites the fire of a habit. Those fires need to be lit daily and discipline provides the source energy. It literally means to be a disciple for a higher purpose. By choosing to train hard everyday, you are choosing to be a disciple but not to the training itself, or looking good naked, or feeding your ego, but to fully committing yourself into a higher purpose in developing into a better human being and a leader.

Discipline starts by rejecting the uncomfortable and embracing the suck. Be comfortable in the uncomfortable and make a change. It doesn't happen overnight, it takes time and effort.

You already committed to training, now bring it up a notch by not just showing up but emerge yourself in the programming, in your teammates, believe in the process and understand that the beauty of things is that there are no shortcuts but long steady, hard working paths for what you deserve. Earned, not given.

Now that you are pumped and ready to take on this week!!! Let's get to it, this week on Monday we will be doing our very first workout we did on a Monday we open, so that’s exciting for people that were here since the beginning how we have evolved! We will be using this week as the introduction of stimulus for our new 5 week cycle that will take us all the way until a week before Christmas for our max out week :) We all have to max out before Santa arrives haha! This cycle will focus on 1-3RM strength on our raw lifts like squats (all kinds, especially overhead squats), we will continue to build speed and work capacity ( mostly efficiency and steady speed), as we start the new year we will ramp up since the CrossFit Open will be here in February! We stay fit all year long =)

I will go into specifics next week about our 5 week cycle =) Remember the programming is a combination of strength and conditioning with The Chad Attack method that provides a wide range of fitness components to not a specifically be good at something but to be broad and generally good at everything! Your strength will go up but so is your mile run and so are your gymnastics and so are your aesthetics haha! As we go through the cycles we do have an emphasis long enough for adaptation but not long enough for routine :)

For specific training or competition training we can meet and discuss what is needed =) Private Training Lessons

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 58- MAKE A HABIT OF EXCELLENCE!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 02 Nov 2015 19:43:29 GMT

""We are what we repeatedly do. Excellence then, is not an act, but a habit""- Aristotle

Our habits are the little actions we do every moment, every day and frequently. When it comes to habits, the best approach is not to focus on eliminating unwanted behaviors or in this case bad habits on technique, but instead replacing it with a new habit to drown out the old ones. Our habits define us! If you have a solid character habits you will be defined as having a solid character, that comes with the habits you have being disciplined to create. We can grow stronger by driving passionately and in a focused manner toward our targets and never quitting when it gets hard. It takes discipline, drive and determination. For the next three weeks I will be defining these three. DISCIPLINE, DRIVE AND DETERMINATION. The focus of THIS WEEK is make a habit of EXCELLENCE!!! Try and move to perfection, run with ellegance and envision your self like the best runner, the best lifter, the best kettbleswinger haha, best gymnast, every time you do a movement, create a good habit that will turn into a permanent good habit!

Last week of the cycle testing benchmarks and doing fun workouts, next week we start a new cycle!!! This week focus on attacking the Front Squat 1RM, Helen and Isabel! Another benchmark week in the books :) Let's take a look at this past week full of PRs and awesome scores by everyone!

1RM Thruster and ""FRAN""

""Grace and 100 jumping lunges for time ( week 1 we did this after back squats haha)

1RM Deadlifts ( PR CITYYYY) remember that you don't have to deadlift everyday to get strong on movements that require leg drive, midline stability, etc. Everything we do on The Chad Attack program consists on building a strong core and posterior chain.

Another thing to remember is that after 13 weeks of a cycle your body needs rest, if your body is feeling a little achy or sore this week, listen to it, you might need couple of days off to refuel and heal up any problem areas before we start the new cycle! especially saturday and sunday :)

Stay Strong,

DRS Strong

Coach Rosario

""Sometimes I like to handstands with a 30 lb backpack in front of Mexican pyramids hahah"""

DRS STRONG WEEK 57- CLOSE TO REDLINE

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 26 Oct 2015 18:46:02 GMT

"Make it happen"

Now, lets look at some awesome numbers from last week! All, I have to say is that I am beyond proud of the consistency and hard work that every single person has put in. The ones that have been the most consistent will rise, and it shows not just in numbers, but in the movement of your lifts, the way you mentally attack the workouts and the patience you guys have to try and understand the purpose of certain workouts. That is plain awesome to experience and it spreads to everyone else in this DRS family! WOOOOH!!! If anyone has ever any question of the madness of The Chad Attack please feel free to chat it up with me =)

LET'S GO!!!!!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 56- PREPARE YOUR MIND-3 SIMPLE STEPS

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 19 Oct 2015 18:47:44 GMT

"Victorious warriors win first in their minds , and then go to war.

Defeated warriors go to war first and then seek to win."- Sun Tzu

As you know last week's focus was IT IS ALL MENTAL. This week is the continuous focus of PREPARING YOUR MIND. I truly believe when your mind is set right, your body can follow. Does it mean you get special powers and all of the sudden PR on your lifts or benchmarks? NO, but it means that you are prepared to do the best and to put every single effort into everything you do, regardless of the outcome!

3 simple steps:

1. DEEP BREATHING

-In order to control your mind, you first have to calm it down. The easiest and fastest way to do so is by deep breathing. You must slow down your heart rate and you must connect to your brain and body so that you can command it to do other things.

-Deep breath through your nose (fill lungs from the bottom up) then release through your nose, repeat the cycle 3-4 times, you will then realize your heart rate is down, you are calm and collected. This helps before any big lifts, during a workout or even in life :)

2. ENVISION YOUR GOAL

-have a clear set point. This is pretty much your mental projection of what you are trying to accomplish. A lift, a workout, a movement, relationship, promotion at work, etc. Because we are on our second max out week, it can be something as simple as, " I envision that today I will not have any misses on my warm up during snatches" The purpose of this visualization is to plant seeds for future desired state, (example a big lift). These should be very realistic and close to what you can accomplish, then have a bigger vision for what you eventually would want to accomplish in the future.

3. SEE IT, BELIEVE IT, MAKE IT HAPPEN

-Make your mind be your best friend, play it perfectly in your head and it will get as physically possible in real life. Believe you can do it. and make it happen! If you see yourself doing 25 burpees in a row, you believe it, you will achieve it. Does it make it easier?? ABSOLUTELY NOT, but it makes it possible!! and eventually will become easier.

PREPARE YOUR MIND!!!!!

WOOOOH!!! ok I am so ready to see you guys max out this week. Monday 3RM Back Squat, this is actually very exciting because you will be able to hit certain numbers three times in a row that at one point was probably your 1RM. This is quite amazing. WHY? because The Chad Attack works hahaha also because when working the right percentages and the right positions your body only way to adapt is by getting stronger and building work capacity ( in this case strength at about 80-90% capacity). Tuesday 1RM Split Jerk, big numbers coming, lets just lock out when we catch :) haha

Wednesday is a benchmark day, no its not FRAN so show up and take thursday off, you don't want to miss this benchmark because it will show on the fitness levels in the future.

Friday 1RM Clean! LETS GO!!!

Here are the results of last week max outs! GREAT JOB EVERYONE! WE ARE TRULY PROUD OF THE HARD WORK AND DEDICATION TO BE BETTER ATHLETES, TO HAVE GREAT POSITION AND FOR TRUSTING THE PROGRAMMING!!!! =)))

Awesome numbers! WEEK 2 HERE WE COME!!!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 55- IT IS ALL MENTAL!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 12 Oct 2015 18:49:08 GMT

“Strength does not come from physical capacity. It come from an indomitable will.” –Mahatma Gandhi

HERE WE ARE!!!! MAX OUT WEEK #1!!! FOCUS OF THE WEEK: IT IS ALL MENTAL!!!!!

Straight to the point. Monday- Back Squat, Tuesday- Strict Press and Push Press, Friday-Snatch This is what you all have been working for! To test real numbers. If you have been here for the 10 weeks, KUDOS!!!! If you haven’t, still show up and see where you are. If you are new? Perfect timing to get in and get some numbers and lay down foundation. Remember we will be doing other workouts that will help relieve tension about maxing and getting the body moving. So try and come in Wednesday and if you have been coming to Gymnastics, then even better. We will be testing some body weight movements to see your improvement!

5 Simple steps to follow during Max out weeks:

1. Get plenty of sleep (rest)

If you are the person that needs 8-10 hrs of sleep, try your best to get them. If you work fine with 5-7 hrs and coffee is your friend then do the same you have been doing for the last few weeks. If you have no choice, then suck it up and get your mind right before you come in =)

2. Fuel your body

Eat what you have been eating normally, don’t all of the sudden change your nutrition now. It takes time for your body to adapt to change. Allow it.

3. Show up

Whether you have been here or not, your body is ready to do some work so plan for it and do the best you can for that day.

4. Trust yourself

This is your reward. You get to test your progress and all the hard work you have put in. For some of you might be skill but still its progress.

5. Have fun and remember its all mental

Yes be in the zone but remember to have fun so that your body is not tensed up and you are not overthinking. It is all mental when you are prepared. If you don’t hit what you want, then great even more work to do. Enjoy the process =) I am ready to see some good numbers up there guys haha so no pressure!

Also, if you are kind of new at this, enjoy it because your numbers might have a jump as you get your technique dialed in. For some of us that have been at it for a while, that 5 pound PR is gold haha!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 54- QUALITY VS. TIME

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 05 Oct 2015 18:51:17 GMT

"Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of many alternatives."

Let's start week 9 of The Chad Attack with a bang!!! THE FOCUS of this week and forever haha is QUALITY VS. TIME. There are certain times when you sacrifice quality vs. instensity or time to be the fastest in certain workouts but if you want longevity in this sport, or in any discipline, QUALITY WILL BE YOUR BEST FRIEND. At the end of the day we all want to be better, faster, stronger perhaps bigger haha. The safest and most efficient way to get there is quality of movement. It will not be the fastest AT FIRST but it will surpass those who only focus on intensity and never slow down enough to work the movement standards, mobility, key positions when doing a lift, etc.

Just in case you didn't get a picture of this BEAUTY!!! WOOOH!

Ok so I asked the coaches to share their thoughts on this topic (QUALITY VS. TIME) because we are all evolving and continuing to learn the most efficient and safest ways to move and because there is always a purpose for each workout and for each of you :)

Coach Jenna:

As an athlete in a competitive environment it is easy to want to win at all costs. To be the best, and to finish first. Sometimes we will cut reps short, or sacrifice our quality of movement for the sake of getting that top score on the board. When that happens it is good to remember that you are the one who is deciding to walk through the door every day and get better. You all take time out of your busy lives to come in and improve yourself mentally and physically at DRS Athletics, so respect yourself and your time that you are sacrificing to actually getting yourself better. It's good to remember that the only person that you should compare yourself to is yourself yesterday! So remember that you are accomplishing great things everyday by coming in regardless of your score on the board! So compete and work hard every day to be the best possible version of yourself!

Coach Erik:

Efficiency during any movement will allow for increased safety in training, less wasted energy, and increased focus and making sure the movement standards are being achieved. More focus spent on how well you move not just how fast you can go will allow for a significantly higher ceiling to an athlete’s performance over the course of time.

Now, here are some helpful key points to help you stay on track when it comes to Quality and training:

1. Understand the purpose and focus of each workout

Each written workout has a purpose and it is not thrown in last minute. This is highly important. As the coach explains the workout and movement standards, listen for key words and focus points that will help you understand the purpose of a certain workout. Some days you will hear, " I'd like you to focus on the movement sequence instead of moving as fast as you can" other days you will hear " MOVE AS FAST AS YOU CAN"

2. Take advantage of the progression you are in.

You can't take back the present moment and where you are. Meaning once you surpass a certain technique and move on to advanced techniques (or skills) regardless if its with good quality or not, its harder to undo then attempting to do it right from the beginning. Don't wish you could have done this or could have done that before. As of today, enjoy today, enjoy that you might not be the greatest at kipping or butterflies but you will be, so enjoy the progressions and do them well, enjoy the hard work and the time you are putting in and be proud that as of today you might only do 3 kipping pullups (DONE WELL).

3. It is your choice. It is your temple.

You are given a gift. A gift that you can do whatever you put your mind and hard work into. Start with a blank canvas and imagine how do you want the end result?? you have the control and the choice to create the foundation for your temple. How are you building your temple? With quality FOOD and quality MOVEMENT? or with half reps, bread bricks and shortcuts. ARE YOU BUILDING WITH CRUMBS OR ARE YOU BUILDING WITH BRICKS?

Keep building that solid foundation for you.

Good things happen intentionally not by accident. We are all very proud of each of you, for your committment and for the inspiration you provide to make all of us better :) and yeah NEXT WEEK WE MAX OUT!!! haha LETS GO!!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 53- RESPOND TO CHANGE!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 28 Sep 2015 19:15:45 GMT

" It is not the strongest of the species that survive, nor the most intelligent, but the one most responsive to change."- Charles Darwin

Here we are on week 8 of The Chad Attack! Didn't that go fast? I think so! haha. This week's FOCUS is RESPOND TO CHANGE!!!!

DO NOT GET CONTENT. FIND ANOTHER GOAL AND WRITE IT DOWN FOR OCTOBER. A LOT of you have been doing extremely well on your lifts, skills, workouts and even on your nutrition. Keep responding to change to not get STAGNANT and if you didn't get to your goal, then write it down again and continue to work to make it happen. These last two weeks are going to be the preparation of max out week in different areas : LIFTS which I will say in two weeks, benchmarks that involve gymnastics, some will involve running and certain tests for athleticism. So stay with it and RESPOND TO CHANGE :) because some things are coming :)!!

Now, I would like to retouch up on a theme that is coming back with full strength. The DRS STRONG MOVEMENT.

WHAT IS IT?

DRS Strong is a fitness and lifestyle movement created at DRS Athletics. DRS Strong is the programming, the community, the people, the team, the coaches, the members, the athletes. DRS Strong is a way of living, a way of training, a way of eating and it shows on the battlefield. The goal is to give back and help people feel healthy, happy and live with a purpose daily. We use this fitness powerhouse and such powerful movement to provide a home for those who desire to better themselves in all aspects of life. It is a very exciting theme for all of us and all of you. We believe that every single member at DRS Athletics contributes to this movement by adding something special. It is a combination of character, respect, perseverance, commitment, being fluid, and resilient when it comes to life, work and training at DRS. Every single member here represents and it is a walking example our purpose about developing real strength and building better people. We did not necessarily make you like that but we hope to fascilitate and give you the tools to be the best you can be and to live a healthier enjoyable life. We started this movement by having some of our foundation members be part of the DRS Strong promo film which we would like to expand by eventually targeting all of you and sharing why each of you is important to this movement. It is about laying the foundation for the next generation to come and for those that are starting just like some of you did with a PVC pipe =). It is about being the influence everywhere you go and being the consistent DRS Strong athlete in everything you do. Inside and outside of DRS. We have great quality people here and every one has their own motivational story. So be prepared to share yours soon :) Don't be shy by starting out in social media haha!

This is ALL OF YOU! YOU all have created this movement and its not stopping any time soon!!! A while back we gathered 7 of our founding members to start this DRS Strong Movement and we will be adding more and more individual as you continue to pursue health and fitness. We picked these individuals by being the first ones to start and lay the foundation of this movement. It is pretty exciting to see how this movement has developed into a LARGER SCALE with all of you in it. If you believe in it, show your passion, pride, integrity and strength by either posting a picture of video of yourself showing why ARE YOU DRS STRONG? " I AM DRS STRONG BECAUSE...." I work a full time job, go to school full time and still manage to get here, follow the programming and PR? or because you battle with food and this community has helped you be healthier? There can be a numeorus ways of why you are and identify as DRS Strong! LET IT SHOW!!!! We will be releasing some of the videos we got from our first individuals :)

For now, remember our FOCUS of the WEEK! RESPOND TO CHANGE!!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I creep haha"

DRS STRONG WEEK 52-COME IN EVEN IF YOU HAVE MISSED A LOT OF DAYS!!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 21 Sep 2015 19:17:49 GMT

"If you want something you've never had, then you've got to do something you've never done."

The quote above is literally the FOCUS of the week! This week your focus should be in doing something you haven't done before. I am not talking about a movement or a skill or a lift. I am referring to a habit, for example, if you want abs, doing 5000 situps won't give you abs ( visibly), it will give you strength endurance but not ABS. So do something you haven't done before, EAT CLEAN FOR THAT DAY, and the next day, and the day after that until you see results. Another example, "I need to write my scores down" Ok, actually write them down, get a WOD book and physically write them for that week and on and on. So pick something you haven't done before and stay consistent with it to see the results you want =).

So much fun at the BEACH SCORCHING WOD this Saturday =)

#HUMANDRONES

DO I COME IN EVEN IF I HAVE MISSED A LOT OF THE WORKOUTS?? ABSOLUTELY YESSSS!!!!!!!! Even though we are on a cycle and most of you don't like missing because you feel so left behind, SHOW UP. COME IN. You can do the best for that day and eventually feel like you are back in shape. But dwelling on the fact that you have missed so much and that your strength used to be a certain number and now you barely can do it won't do you any good. The only way to get back at it is to be back in it ( progressively). Do not feel bad about being back and being " behind". At any given day, any given time and any given workout, everyone gets challenged regardless of attendance :). So come enjoy working out and have fun =). Now if you are training for something specific, then that's a different story. hahah TALK TO ME.

Week 7 of The Chad Attack!!! we have three weeks left of Monday Bunsday and on heavy day Fridays for Snatch and Clean ( look out for Coach Jenna's Blog writing about those friday days ). What to expect this week? Heavy Squats, sprints, short metcons, longer metcons, and rope climbs! So keep your socks close to you :)

And of course heavy snatches and cleans friday to keep your momentum on this cycle. Everyone is adjusting fairly well and getting under the bar a lot more comfortable. Remember technique over weight always!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I go on Safaris and there are no animals around hahah"-maybe an Ostrich

DRS STRONG WEEK 51-ONE DAY AT A TIME!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 14 Sep 2015 19:19:47 GMT

"It never gets easier. You just get better."

The Chad Attack is coming into week 6 and as hard as some days have been, certain movements and workouts have felt "easier" lately right??? In reality, you all are getting better so great job haha. No but real talk, if you take some time and look at your training log ( which by the way all of you should have your WOD book or some type of journal to log in your workouts), you would be able to see the progress you make daily and weekly. Also, the volume ( amount of reps, sets, overall work) and intensity ( time, weight) are very important to log in because it allows you to see how you are getting better.

We write down your full name and scores for several reasons, everyone gets to appreciate each other efforts, progress and push each other to be better. But also I am able to correlate your results with the programming and how not one specific category is getting better but all different physical skills in your training and fitness journey. When looking at your training log, write specific feelings, and results so that you can compare it later on with future workouts or movements that once felt difficult or impossible at times. You all get better with consistency! So the focus of the week and always, TAKE ONE DAY AT A TIME! Some days you are going to be PR city and some you just have to grind through the day to not just get through it but to do the best you can for that day so its well spent =)

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 50-MASTER THE BASICS

rosario@drsathletics.com (Rosario Rios Aguilar) — Tue, 08 Sep 2015 19:24:02 GMT

"Today I will do what others don't, so tomorrow I can do what others can't."

Ok after a good long Labor Day weekend, we are back on the grind! Before I go into specifics about week 5 of The Chad Attack, I want to share some thoughts about progressions, mastering the basics and finding tuning. I have been getting some questions about how to get better at certain movements or when do I think some of you can progress into the most advanced movements, etc. I love all these questions because it allows me to share some hands on experience about my journey and you also get a better understanding from all of us coaches of what it takes to get to a certain level. We are all still in the process.

1) Have an overall vision of what you want to achieve -this is where your long term goal comes in :)

2) What are the limitating abilities for that vision? -it can be injuries, mobility, lack of strength, nutrition, committment, lack of consistency, etc

3) What can you do daily to get closer to that vision?- this is where short/attainable/realistic goals come in :)

4) Are you being patient enough to obtain technique versus rushing to get to advanced movements with out a solid foundation? if this is the case, always go back to basics, the better the foundation the shorter amount of time it takes to undo "bad" habits.

5) Are you being proactive on working on those in #2? - if not do daily small adjustments that turn into big accomplishments

6) If you feel you need extra help or a more specific plan, we are always here to help and we also love having private sessions to really emphasize specific goals :) Private Training Lessons

7) Always be a student-don't stop learning

8) Aim for small achievements that are solid engraved on your muscle memory to develop more advanced movements or higher loads.

9) Intensity over volume- yes you can add all the two a days and all the volume in the world but if you have very low intensity or same intensity during your workouts your stimulus will never be enough to get faster and stronger, you will just become a pacer. It is about changing the intensity, volume and load of training.

10) Stick to the program and do your homework- Expect results when you put in the work and do the extra your body needs to recover. DRS Strong Week 29-RECOVERY IS KEY!

11) Big foundation ( master the basics, do very different movements, large compound movements, get time under your belt, apply), take the main foundation into a more advanced practice ( competitions, advanced movements progressions, higher loads, higher intensity), fine tuning to those well developed and performed movements. DON'T SKIP STAGES OF TRAINING, value those months and years of development . You can't take those back :)

12) Technique + Speed then Load: focus on technique, once you master that, add speed, once you have technique and speed, add load ( weight or harder progression) then it goes back to technique and speed with the new load. And on and on until you will be doing the most advanced techniques, fast and under load. BOOM. haha

Those are only few GEMS to take away for your progression in anything really but mainly when it comes to your sport, training and development as an athlete. also LIFE haha.

Back to week 5, Tuesday we are getting those squats in, this week is short and quick week involving a bit of higher reps on the squats and still doing the heavy singles on the clean and snatch on friday. Everyone is getting a lot better and comfortable in getting under heavy loads with efficiency and consistency. Keep up the great work everybody!!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 49- SEPTEMBER GOALS

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 31 Aug 2015 19:25:06 GMT

" A goal without a plan is just a wish."

September came in so fast didn't it??? New month means readjust your goals and make a plan. The focus of the week is pick ONE goal, write it on the board and make a plan on how you will work on it. Everyday this week and for the rest of the month do something that will get you closer to your goal. Example: " Hold and L-sit for 30 seconds" ok every day you come in, have an action plan on how to get better. One day, stretch your hips and quads because they burn when you hold the Lsit, the next day do 2 sets of ME hold after class, the next day, do couple of minutes of planks, the next day work on your grip and your hand position on the bar, etc. At the end of the week test out your goal and reassess. You have four weeks to achieve that goal that will transfer into other goals. Make realistic achievable goals and chip away everyday to make it successful. That is the focus of the week. Let's fill out the Goals board for September and lets see how many goals you get to cross out by the end of the month :)

Ok now, we can talk about Week 4 of The Chad attack. This week on Monday your squats will feel like a thousand bucks. Low rep higher percentage. Take advantage of this since we go high rep again next week. This is also the fourth week doing heavy single snatches and second week adding heavy single cleans. It is important that you try and not miss Mondays so you are not making up the squats Thursdays the day before heavy singles on Friday, Also, we have been focusing on building our pulling grip from the ground, so be patient on the overhand grip deadlifts and use those days of no chalk to build the grip strength. The purpose on Wednesday when we do deadlifts is not do go fast and rep them out but its to understand the pulling mechanics utilizing all the right muscles in a more effective pattern of contraction as well as working on our grip. Next week on Monday (LABOR DAY) we will not be doing the squats that day since we only have the 9am class, we will be doing it on tuesday so plan ahead :)

Stay Strong,

DRS Strong

Coach Rosario

" Sometimes I like to go to museums, run the Rocky steps in Philadelphia and take a picture posing with one of my spirit animals hahah"

DRS STRONG WEEK 48- FUEL YOUR PHYSICAL AND MENTAL DEMANDS!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 24 Aug 2015 19:26:13 GMT

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison." -Ann Wigmore

This week's FOCUS is..... EAT FOR A PURPOSE. Your body will be needing various nutrients to match the demands of the physical activity you will be putting your body through. It is very important to have a purpose for everything like we mentioned before but now add on to that purpose and FUEL your body and mind the right type of food. I can go into detail about nutrition and what it can do to your body and your recovery as well as performance but it also has to do with individual needs ( Nutrition ). There is not a general template for everyone but you can start with the basics. I will be giving you three key nutrition tips you can add daily that can help aid recovery and performance. But before those, I want to give you a little insight of the programming this week... =)

Ok Monday is just a pure grind of lactic acid and high reps on the back squats. It is supposed to feel harder than last week but like I said before next week (week 4) will feel like you have gone over the hump, so stick with it =). I want you to take on this week with a big UUMPHHHHHHH do you know what I mean? This week is strength endurance and some lactate threshold training, meaning I am preparing your body for pain so eventually that pain won't be as bad as you thought in the first place, just do the best you can with the best technique you physically can and the results will be there. This is week 3 which can sometimes be challenging but definitely rewarding!!

Ok back to the nutrition tips:

1) Eat protein right when you wake up! 25-30 grams of protein will decrease the cravings of having pancakes haha or anything sugary. Plus you have been sleeping and burning off muscle the entire night, your body deserves some good quality protein.

2) Before workout: you can have some starchy carbs and protein like yams and chicken but immedietly after workout have more protein and hydrate with at least 16 oz of water.

3) Before bed, DO NOT HAVE CARBS. You want to sleep better? then have again more protein and some good fats like almonds. Carbs give you energy which then also gives you an active brain. Avoid the carbs and load up on protein and high quality fats for great recovery and sleep. I would also recommend having fish oil and magnesium before bed and not drink water to close to bed time. You should be drinking tons of water from the moment you wake up to right at dinner. Sometimes the sugar or doritos cravings hahah can come with dehydration. Try these for couple of weeks and remember to EAT FOR A PURPOSE!!! let me know if you feel a difference in your workouts or sleep :)

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I think I am a professional board rider! haha"

DRS STRONG WEEK 47- HOW TO CREATE GOOD MOVEMENT PATTERNS?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 17 Aug 2015 19:27:19 GMT

" Never allow waiting to become a habit. Your desire to succeed should be greater than your fear of failure."

As we approach Week 2 of The Chad Attack and we are no longer having baby bambi legs we can move on haha! We were heavily focusing on squatting last week and shocking the system in a way to promote a good enough stimulus for this week. Even though we are still squatting monday at a heavier percentage, believe me it will feel way better than Week 1. This week we will be focusing on creating positive HABITS and movement patterns that will allow for repeated heavy doubles in some of the lifts like Split Jerk. It is one thing to lift heavy for one rep but being able to repeat the lift for a second rep is a different animal. Creating good habits and movement patterns allows for your brain and muscles to have muscle memory and understand the stimulus that will be happening that day. It is important to be consistent on your movements regardless of weight, volume or intensity. Let me explain this further in the next steps.

3 simple steps to help promote good habits and repeated movement patterns.

I truly believe that this last one is one of the most important ones because it relates to the mentality of people. It always goes back to using your mind to command your body. There is a way to do things. BEST YOU CAN or MEDIOCRE? YOU CHOOSE your way. Just remember if you choose "ahh ill do it better tomorrow" that tomorrow becomes the next day and the day after that and eventually a bad habit. So let's not do that hahaha. CHOOSE DO THE BEST YOU CAN FOR THAT DAY!!! DEAL??? Ok good ! haha

Ok that is enough about good habits! lets break old habits even if they take long! ITS WORTH IT!

On a different note, we were very excited to host the USAW LEVEL 1 course! Congrats to Coach Jenna and Coach Erik and Cameron Pizzica for completing their USAW Level 1.

Don't forget Thursday August 27th, there will be no 6pm classes!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes I like to grapple in the dirt and shoot at targets haha"

DRS STRONG WEEK 46- BE FLUID LIKE WATER!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 10 Aug 2015 19:28:33 GMT

"Success trains. Failure Complains."

First week of The Chad Attack new cycle!!!! WOOOOOH!!! This cycle will bring back some strength components such as the backsquat and deadlift, we will be doing some sumo deadlift pulls to strengthen hamstrings and lower back. We will continue our quest for work capacity and high intensity but some days will be pure raw strength. This cycle will last 10 weeks with some benchmark and tests periodically. Monday is a grinder to shock the system and stimulate it to set the pace. You will know what I mean by tuesday :). The focus for this week is to have an open mind, BE FLUID LIKE WATER!!!! adapt to change and continue working hard. It will allow your body and mind to learn and to take in new skills for your tool box! SHOW UP AND TRAIN and enjoy the results but don't forget the journey!!!! I am also looking to pick a date to do some 1) combine testing , 2)Strongman training and 3) Sports day which probably will be on a saturday. We will give you heads up and we think it would be a lot of fun!!!

We want to thank RowFX for her awesome rowing clinic this past thursday, hoping to get her back in here soon for those that could not make it. We still have the Concept 2 cards available to be able to log in your workouts! Check out her website for rowing tips! www.rowfx.com

Another exciting event was the Femme Royale Competition at RedWolf CrossFit! Two of our own decided they wanted to try the FUN division and give their competitive spirit a test. Here we see Steph Bayer killing some thrusters and Denise Jensen in the moment cheering for her "Swole sister" haha. Great job girls!!

Another great opportunity we have here at DRS is happening this Saturday and Sunday! We are hosting the USAW Level 1 Coaching course for anyone interested in improving their technique and knowledge on weightlifting. Our own Coach Jenna and Coach Erik will be taking the course for their first time and are very excited to be expanding their knowledge of the sport. Everyone is welcome and we are excited to use this facility to promote this sport =) For more info, scroll down on our website on the home page ! No saturday class.

Stay Strong,

DRS Strong

Coach Rosario

"The moment the caballo almost steals your corn on the cob...( caballo= horse if you didn't know) haha"

DRS STRONG WEEK 45- FINISH STRONG!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 03 Aug 2015 20:32:07 GMT

"Start strong, stay strong and finish strong by always remembering why you're doing it in the first place."

The focus of this week is to finish strong! This is the last week of this cycle! Monday is the only day we will be doing maxing in which this case is the Split Jerk! Make sure not to miss this lift since we will be starting our new cycle with new percentages :) As everyone's technique improves, you should start to see that your split jerk should be the highest number out of all your presses :) If you didn't get a chance to read about it last week here it is again =)...

Let me explain something about last week max out on power cleans and push jerk. People asked me would it be easier if we went from the rack instead of having it to clean on the push jerk or when we do squats or OHS?

Not necessarily...yes it would involve less energy to start from the rack but let me explain the reason for certain things.

When we do a strictly max out that involves a press such as strict press, push press or jerking as well as squatting such as front squat, back squat and overhead squats yes it would be better to go off the rack so you are not spending as much energy having to clean it then press it or squat it or having to snatch it then overhead squatting. The reason why we haven't gone off the rack in quite a while is because I am preparing you for maxing in several lifts more than once. For example on monday we did Hang Squat clean and then Power clean, a LOT of you PR on both or in one and some of you didn't because you haven't been consistently showing up or your technique is the main reason you are lifting. Now on wednesday we tested the push jerk, why not go from the rack? well I wanted to purposely test you from the floor because some of you had another chance to test your power clean and PR while still going for the Push Jerk. Some of you might say well what if I wanted to focus just on the Push Jerk because my power clean is not as good? The reason why is because like I and the other coaches mentioned, we are testing your push jerk heavy max but at the same time I am training you to clean and jerk. When you perform a clean is tiring but at the same time is teaching you to recruit the last bit of energy to make the Jerk lift. Some of you PRd again on your clean and on your jerk and some of you just on the push jerk. Also, for some of you that have tested your jerk from the rack before, the weight sometimes feels a bit heavier but knowing you cleaned it might be giving you that extra confidence for the lift next =). This applies the same with Split Jerk for now :)

During this week, we will be asking you what do you do or what goes in your mind to help you finish strong???? so let's be ready to answer :)

First, it all starts with the attitude you wake up and start your day. Second, the way you train your mind to tackle any challenges and adjust. Third, remembering why you are doing it in the first place. PURPOSE!! Continue to pursue your purpose and know the goal you have that day and the way you will tackle the workout mentally and physically!

Ok this is totally off topic but we ALL want to thank every single person here at DRS for the tremendous discipline and culture you are building in every single class. Attentive, ready to work, very coachable, supportive to each person in the class, competitive and you guys have done quite amazing at keeping your training place clean. It shows the kind of classy, responsible people we have here! So hats off to you all that make this place better every day!!!! Strong, friendly and clean environment WOOOOH! P.S. I am not OCD or anything hahah!!

Stay Strong,

DRS Strong

Coach Rosario

"Words can't even describe this feeling AHHH"

DRS STRONG WEEK 44- NO EXCUSES!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 27 Jul 2015 20:35:56 GMT

" The difference between who you are and who you want to be, is what YOU do!!"

The mental focus of this week will be replacing excuses with actions and effort. The physical focus of this week is to test your "GRACE" time on monday, this will be the only benchmark we will be testing this week. We will be working on intervall running and prepare your split jerk movements for next week max out on the SPLIT JERK which a lot of you have never done. This week is about moving fast, efficient, while your lactic acid is calling your name. BELIEVE me ithis week is going to be a great time for each of you.

MENTAL FOCUS:

Before you read each bullet point try and say NO EXCUSES!! outloud then read the bullet point.

-NO EXCUSES:

1) those are useless reasons to keep yourself from doing the best you can.

2) replace them with the best possible effort you can do that day.

3) focus on the task at hand and what you can do to better instead of the external things that "can affect" your performance and why you are not doing so good. It is easy to get caught up after a workout in saying well if I did that or I could have done that, or if I looked at the clock more, or maybe if there was better music playing, ETC. These are all USELESS excuses that will not last. Instead of putting such excuses in your mind and heart, when you hear 3, 2, 1 GO!!! means GO!! you move and you do it the best you can regardless of what is going on! Clear your mind and GO TO WORK!!!

4) check your attitude: the more self positive attitude and telling yourself you can do it, the better the outcome will be.

5)leave your ego at the door: you all do great on leaving your ego at the door, it can affect performance and your mental focus when you let your ego run the show. focus on the training you have been working on and you will succeed. If you haven't show up don't expect to feel the greatest but do feel good about being back and being there for that day, and the next and the next after that. DO the best you can for that specific time. YOU DECIDE HOW YOUR WORKOUT GOES!

WOOOOH!!! ok I hope this got you as fired up as it did me and you feel ready to go for this week!! haha

Now Let me explain something about last week max out on power cleans and push jerk. People asked me would it be easier if we went from the rack instead of having it to clean on the push jerk or when we do squats or OHS?

Not necessarily...yes it would involve less energy to start from the rack but let me explain the reason for certain things.

I hope that makes sense for some of you, if it doesn't or you want to learn more please feel free to talk to me about it all, I love to geek out on this stuff haha!!

OK NOW GO AND CONQUER THIS WEEK!!!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 43- BEING PROACTIVE BUILDS PATIENCE

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 20 Jul 2015 20:40:16 GMT

"Two things can define you. Your patience when you have nothing, and your attitude when you have everything."

Some days you will feel like the hulk and other days you might just need an extra PUMP!! This week will test how proactive and patient you are with your movements. We are maxing on power clean ( from the floor), Hang Squat Clean and Power Jerk. I will still keep your engine running to keep the momentum of work capacity we have been building for you. Ok so what do I mean about how proactive you are being? For example, we all have certain movements that are more diffficult than others. Some come more natural because of our background, body type, past injuries, sports, flexibility and strength. So we tend to like the ones we are good at, which is totally normal. Now, the good thing is that you don't have to program for yourself, so my job is to program enough variety to help you through different physical skills and prepare you for anything. Yours would be to do your homework and be proactive in terms of stretching, cooling down, working on mobility, and skills that you can do extra reps at home. 5- 10 minutes a day will create a difference when it comes to getting better in any specific movement or lift. Sometimes we don't really know what to do to get better or if we are doing too much which is becoming counterproductive so make sure to ask so I can help the best I can.

All of this builds patience and gives you that extra PUMP you need those days when your handstand push ups are truly a challenge but yet you can strict press close to your body weight?! So let this week be the one you work on your PATIENCE while being PROACTIVE , we are here for you! It takes time to develop good quality movements =)

Since we are talking about new and quality movements, THIS THURSDAY for Gymnastics day we will be working on Rope Climb Techniques and Handstand techniques so make sure not to miss it and bring long socks just in case for the rope burn!!! Rope climbing can be very fun and challenging if you become efficient at it like any other movement. You can ask Kolbie (Fivedollaz Nguyen) how exhilarating it is to get your first rope climb ever and get to the top haha!

We have another fun week coming up plus two more weeks on The Chad Attack before we start a new cycle! Look for a recap on POMP's Snatch Clinic by Coach Jenna at the end of the week :)

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 42- DETERMINATION

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 13 Jul 2015 20:42:29 GMT

" The difference between the possible and the impossible lies in a person's determination"- Tommy Lasorda

This week's focus is all about determination! it ties in really well with our previous blog about Mental Strength DRS Strong Week 41- Mental Strength. The chad attack is on week 7 and it is funner than ever starting off the week with FRAN and ANNIE! This will test your work capacity, PERIOD. But it will also test your will and determination to continue pushing through mental barriers, physical and pain levels. I would love for everyone to literally give your max effort in both of them and knowing when the clock runs out, you gave it your all with the best technique and mental approach possible. Push each other and encourage one another to go through this week with a determined mind to do the best everytime you walk into DRS. If you are struggling, you know someone next to you is as well and we rise together, we push each other and we care for one another. Every work out becomes a battlefield and who are you going to share it with?? NO ONE IS LEFT BEHIND!

Tackle each workout, each movement, each rep with a purpose! Be your own critic on quality reps and work your mind just as hard as you work your body! We will take care of the rest =)

PURPOSE, DETERMINATION, MINDSET and COMMUNITY! ( you probably can feel how pumped I am for this week haha) You all deserve and have earned the workouts so do it for yourself and the amazing community we are building here!

Ok now that my heart rate is getting leveled haha...For those that attended Pomp's Snatch Clinic, make sure to share what you learned and what you took away to your fellow teammates to continue growing in such positive sport! It was honestly really refreshing to see a lot of you getting out of your comfort zone and utilizing the tools to move better in such technical lift. All of us coaches were pretty pumped on sharing the battlefield with all of you that day too!!! We will be snatching Wednesday for you guys wondering! I hope you took away from Pomp, the importance of technique and quality reps, I think that was quite a familiar term around here haha! Let me know if you have any questions about it or to clarify anything :)

Such great group! Great job everyone. More pictures coming soon!!!

Ok go tackle this week and remember the better your approach, most likely the outcome will be a even better one as well!

Stay Strong,

DRS Strong

Coach Rosario

" I will travel the rest of the world on my feet one day and do handstands haha =)"

DRS STRONG WEEK 41- MENTAL STRENGTH

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 06 Jul 2015 20:43:49 GMT

"Train your mind to see the good in every situation."

We all want to be DRS Strong right? YES! What does it entail to be DRS Strong? It entails to have certain characteristics! This week let's focus on creating certain habits to have a stronger mentality. These characteristics allow you to feel good and mentally strong about yourself which helps you attack and tackle the workouts in a more positive manner which then helps your overall performance. These characteristics not only hold true for our values here at DRS but they are part of each of you. You bring these traits in here that make the community, workouts and place very enjoyable! so thank you! haha. Ok before I go into 5 things to focus on this week. The chad attack cycle is on week 6, you might feel it hasn't been that long since we maxed but it has. Now, we are not going to have a max cycle for most lifts like in a traditional MAX OUT week, instead I will be testing those lifts periodically through the next three weeks so that we can continue on this momentum of building strength and work capacity, c'mon its SUMMER haha. Also, because of the introduction of different lifts, I want you all to practice those lifts and movements for longer time before we do a MAX OUT week, which won't be until the beginning of August =)

Ok so now let's bring our focus back to Mental Strength,

1. Embrace challenge- when you embrace challenges that can make you have a change of pace or routine, YOU WILL GROW AND EXPAND.

2. Tolerate discomfort- BE COMFORTABLE IN THE UNCOMFORTABLE.

3. Be prepared to work and succeed on your own merits- the world doesn't owe you anything, YOU OWE IT TO YOURSELF.

4. Be consistent- nothing beats hard,smart and consistent work.

5. Be patient and reflect on your progress- the virtue on patience is when you are doing something proactive to continue your progress. Evaluate and modify as needed.

When there is a challenge in life, training or in general, it makes you uncomfortable, if you embrace it, you are tolerating to be comfortable with the uncomfortable. You are training your mind to look at situations postively which helps you approach a situation or a workout in a more consistent positive manner. If you do this consistentlly, you develop habit and your patience is increased! While all of these things are happening, you are creating a mind set and your progress is increasing. It all goes hand in hand and it starts within you. I can say that I see a lot of this at DRS already and it is a joy of mine to have such an amazing training atmosphere in every single individual here. KEEP IT UP and LET'S PUT THIS TO PRACTICE =)

Stay Strong,

DRS Strong

Coach Rosario

"Let's try fitting three people on the Hamboard hahah SUCCESS"

DRS STRONG WEEK 40- MIDLINE STABILIZATION IMPORTANCE

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 28 Jun 2015 21:17:27 GMT

"Sucess in life simply comes when you refuse to give up and commit to showing up."

So here we are at the end of JUNE! Let's ask ourselves what goals did we accomplish that we set for ourselves at the beginning of the month? Ok so I think a lot of us have work to do on writing specific goals that are realistic, specific and reachable. So let's keep that thought in mind this week because we will be helping you get a measurable goal list that you can write on the board for July and keep for yourselves to build upon as you start accomplishing certain skills or previous goals. Stay on the look out for the Goal Setting Blog we will be releasing later on this week.

Now, let's talk about our DRS Paddleboard WOD on saturday! What a SUCCESS!!! We have to say that everyone brought in great energy and the water was full of great souls having fun as a community and enjoying a little workout and burpees on the paddleboard. I have to say that I was pretty impressed by all of you on that board and especially those that had never done it and had to courage to come out have fun and work out!! GREAT JOB EVERYONE!!! let's do it again soon!

As we approach our week 5 of The Chad attack programming, you have probably realized that we are doing a lot of more barbell work and gymnastic related work outs for the past two weeks. Yes this is the focus for this phase since most people are never exposed enough to those movements early on in life. Midline stabilization, strength and balance are the most important when lifting weights, running, sports, gymnastics and to help prevent injury. You should be feeling your midline "core" ( hams, hips, glutes, abs) getting stronger and more aligned as we keep pushing through this cycle. All of these barbell movements put a major load in the midline which by doing them correctly you are working them more than any situps you can ever do. Also, we have been working on speed and work capacity to be able to move through the lifts thorugh a metcon or through a sprint which takes a different nervous stimulation and muscle memory. I would like each of you to think of midline importance through out this week's workouts and understand that EVERY movement we do involves the core and if you can engage your midline first, the rest will follow in a better pattern. ALWAYS PROXIMAL TO DISTAL when moving, meaning always start any movement with the muscles closest to your midline and finish with the muscles furthest from your core. If you combined them both by priority you will be able to create more force when lifting or doing any exercise.

Let that be the focus this week. START FROM YOUR CORE AND FINISH WITH THE LIMBS AND MUSCLES FURTHER AWAY FROM YOUR CORE.

Stay Strong,

DRS Strong

Coach Rosario

"The only way I know how to go up a wall is by climbing it like a jungle baby haha"

DRS STRONG WEEK 39- SET YOUR VALUE AND HAVE FUN

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 22 Jun 2015 21:20:00 GMT

" Strive not to be a success, but rather to be of VALUE ." -Albert Einstein

Ok DRS Athletes!! This week is going to be a lot of fun. I mean we always have fun, but this week we are putting all the lifts together, so you get to connect all the skills and progressions we have been teaching you. You get to have fun and transfer the hard work you have put in. You get to go fast! you have to trust all the training and repetitions you have done. What does this all mean? Ok, well if we are talking about the Clean, the hang power clean, hang squat clean and power clean have been progressions to get you ready for the CLEAN. If we are talking about the Jerk, the strict press, push press, push jerk (or power jerk) have been the progressions for the JERK (split jerk). If we are talking about the Snatch, hang power snatch, snatch deadlift, power snatch, hang squat snatch have been the progressions for the SNATCH. This is an exciting time for a lot of you that have been patient enough to work through these progressions. Does it mean we are only going to do full lifts? NO, we are still going to do part lifts and progressions to ALWAYS get better. So with that said, I would like everyone's theme this week to be VALUE and HAVE FUN!

What is VALUE: a person's principles or standards of behavior; one's judgement of what is important in life. Ok how does this relate to training? well, I feel like the value and how important fitness is for you is how you will attack and show up to your workouts everytime you are in here. Also, it indicates that you make yourself accountable for such behavior and development of movement. You can only set your own standard of how well you want to move and how far you want to go when it comes to your training. It also relates to your own judgement on how much weight to use and if you are being fair to yourself in how you are performing with such load. This is the fun part of training because rather than focusing on how successfull you might feel that day of training. You can focus on how much value and the lesson you received as well as how you showed to yourself, your body and mind.

What is FUN: enjoyment, entertainment and or lighthearted pleasure. THIS MUST BE FOUND IN EVERYTHING WE DO. So remember just because a lift or a workout doesn't go exactly as planned or met your expectations, having fun in the process is the important part =) So let's go get this week and put VALUE and lot of FUN in everything we do =)

Stay Strong,

DRS Strong

Coach Rosario

"Let's conquer the WORLD with a MACHETE haha"

DRS STRONG WEEK 38- RX'D OR MODIFIED?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 15 Jun 2015 21:21:13 GMT

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10, 000 times." -Bruce Lee

This week is all about knowing when to go fast, when to go heavy and when to be patient and enjoy the process of learning new skill. I asked Coach Jenna and Coach Erik to give me a paragraph on what they thought on this topic so you can see everyone's opinion on how to approach your training regardless of the goal. Here is last week of awesomeness!

Here is Coach Jenna's:"DRS Athletics is a competitive environment, you see how your friends, classmates, and coaches performed on the same workout and you are constantly striving to be better than you were yesterday. Now with that competitiveness and comperative nature, it is very easy to at some times want to RX a workout and if I am not doing it RX is it really even a workout? YES! The programming written here at DRS Athletics, is written with a purpose to increase your overall fitness. There are is a specific purpose for each workout we do here, we as coaches love explaining to yall what we are trying to accomplish on any specific day! But when we tell you that we want HIGH intensity, we mean we want you to go and go hard! You are becoming a better athlete by stringing together 15 knees to elbows than doing 15 single TTB while taking a 45 second break between each rep. Same goes for weight, you can go RX with 225 pound deadlifts and not even complete the workout within the Time Cap, or you can Modify the workout and have a significantly more productive and effective workout. Remember that your goals will determine your behavior in the way you approach your time here at DRS, wether you are training or working out makes a difference in how you will attack your workout. There is a time for working on skill, time to work on strength, and a time for Intensity! I would encourage you to stop looking at that M for Modified on the board in a negative way and instead see it as your personal vessel to becoming healthier, happier, and a fitter human being!"

Here is Coach Erik's:

"One of the greatest things about DRS Athletics to me is that no matter your age, gender or ability level you can always participate and accomplish the same task set for the day.Acknowledging this fact why, occasionally, is there a need for people to rush there personal progression? Is it ego? Is it pride?In my experience both could be the cause, however, what will set people apart is patience and consistency. That moment you set your ego/pride aside and modify that toes to bar you need more work on ,or, that pull-up that you cant quite get; you get better! Taking a step back and modifying for some of us takes courage, but it will allow you to see the bigger picture. Which is to become the best that YOU can be.....not just the best in the room."

This feedback is great to have from coaches that have been in those exact situations you all have. Remember DRS Strong Week 37 on how I mentioned the importance of knowing the purpose of your training or the importance of knowing you just want to work out? Ok this ties in nicely with goal setting and purpose of you showing up at DRS. My suggestion when it comes to lifting, training, working out, leaning out, sports performance or anything you put in mind. I think LONGEVITY and PURPOSE. If you are having fun and you are enjoying the process of getting better, there is no other way but your body, mind and spirit will respond to it. If you want to be in the fitness world for a lifetime you need to treat your engine just like it. There is always a purpose behind of what you do and of course the training and workouts I program for all of you. We all want better performance and better results, that is normal. Just dial back and understand 100% everyday is not the smartest way to go. 100% effort and focus and commitment yes, but all out, heavy everyday and high intensity can only put your engine at risk of overheating. Treat it like a race car, maintain, perform, recover. Dial it back in and start the cycle again. Work HARD, but work SMART and become a machine and a master of basics so that your basics become your intermediate, then your advanced then your expert level then your master then continue the cycle. Progression is key and understanding the why certain workouts deserve a different and specific focus compared to others. Your body can only progress as much as it is ready and recovered.

Let's have a great week and don't forget friday is split JERK day!!! WOOOO!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 37- DO YOU TRAIN OR WORK-OUT?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 08 Jun 2015 21:28:24 GMT

"To uncover your true potential, you must first find your own limits and have the courage to work hard to get past them."

We have had some fun in the last three weeks!! Between the max out weeks and deload benchmark workouts, I am sure some of you discovered there is a lot of skill and movements to cover. The only way to be proficient at them is to have a good foundation, patience and a lot of practice to develop the skill set you need to add work capacity. One of them is the handstand push ups, these take skill, balance, strength, patience and a good base of support. For a lot of you that have never even been upside down, it seemed that at the end of the week a lot of you were more comfortable with the position. The beauty of any sport or any activity is that it takes time to develop, acquire and permanently have the skills to become "good". It is the hard work and the journey that is worthwhile and should be the most enjoyable. Like I mentioned before, when you think you have the programming figured out or your feet leave the ground a little too long, its when new movements and challenges wil lbe thrown your way so you continue your growth and hit your potential. Once there, it is the reassessment of your skills that will determine what you need next. I have had several people come up to me asking when they should start doing two a days, or several workouts a day.

Let me go ahead and discuss my point of view on this topic. First and most the questions go to you first... Do you work out? or do you train? These are two very different purposes.

I go by this.

1)Move correctly

2) Be efficient

3) Move fast

4) Lift relatively heavy if it applies.

In that order. If you move right, you will be efficient, once efficient then add speed (intensity), once you accomplish those, then add weight, which will put you back to number one. Move correctly and so on! There is no way of starting at #4, because it will hunt you down and force you to go back to #1. It is simple and effective.

Ok, with all that said haha this week you will be learning the Clean. It is just putting all the progressions together. the hang clean, the squat clean to now starting from the floor. Be patient with it and understand that everything will transfer from the clean deadlift to the hang squat clean. You will also start doing the Hang Squat Snatch. I dislike calling it that but for explaining purposes I will call it that for now. During class I will be breaking down both and their names so people are not confused and they can recognize what they are working towards.

During the new Chad Attack phase, you will be just adding more skills to your tool box and learning how to train your lungs and work around lactic acid during workouts =). Thank you for being so coachable, I cannot emphasize that enough =)

By the way, if you haven't met Coach Jenna yet you can read about her journey here Our Coaches , for now have fun and

stay strong,

DRS Strong

Coach Rosario

" I like to think I am Rambo somedays haha"

DRS STRONG WEEK 36- DELOAD WEEK

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 01 Jun 2015 21:32:35 GMT

"Tough runs don't last. Tough runners do."

This week is all about having fun and doing different workouts to deload the brain and body for next week. We will be starting a new cycle with new movements but that is not until next week. This week enjoy other hobbies to get ready for what is ahead. Last week was a great time for PRs on Hang Squat Clean, Hang Power Snatch and Push Jerk. I am sure a lot of you guys were surprised with the push jerk and your numbers. The more tools you possess the better your technique and numbers will be. I want to emphasize how important it was to stay focused through out the two weeks of testing and all of you did great. It is tough not only on your body but your mind to be hitting PRs every day for two weeks pretty much. Some of you even PRd on your Hang Power Clean again while attempting the push jerk haha which is normal and you should all be proud. If you feel a bit more tired this week, don't be alarmed. It is normal after two weeks of heavy testing as well as capacity. Here are the numbers! Great Job everyone!!! June will be full of good news and we also welcome Coach Jenna!!

I will be releasing the next week's cycle before the start of next week =) For now,

Stay Strong,

DRS Strong

Coach Rosario

This happened when Coach Erik threw me a rib while scurfing at the Lake hahah "i like meats"

DRS STRONG WEEK 35- FINISH STRONG

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 25 May 2015 21:41:39 GMT

DON'T WAIT FOR TIME. MAKE IT.

DON'T WAIT FOR LOVE. FEEL IT.

DON'T WAIT FOR MONEY. EARN IT.

DON'T WAIT FOR THE PATH. FIND IT.

DON'T WAIT FOR OPPORTUNITY. CREATE IT.

DON'T GO FOR LESS. GET THE BEST.

DON'T COMPARE. BE UNIQUE.

DON'T FIGHT YOUR MISFORTUNE. TRANSFORM IT.

DON'T AVOID FAILURE. USE IT.

DON'T DWELL ON MISTAKE. LEARN FROM IT.

DON'T BACK DOWN. FIND A BETTER WAY.

DON'T CLOSE YOUR EYES. OPEN YOUR MIND.

DON'T RUN FROM YOUR LIFE. EMBRACE IT.

DON'T GIVE UP. RISE TO THE OCCASION.

This week is about finishing strong! Week 2 of max out week!! Hang Squat Cleans-Tuesday, Hang Power Snatch-Wednesday and Push Jerk-Friday!

Everyone did very well last week and we are very proud of all of you for showing up daily and trusting the process. It shows and it pays off! GREAT JOB EVERYONE!!

We truly believe everyone had amazing performances! I want you to understand that 1RM gets harder and harder but as you continue through this training journey the exciting part is that your 3RM will become your 1RM and so on. For some of you, it has already happened! Look at the MEx1 pullups on the third column..We are getting more and more people Rxing pullups!!!

Strict Press

Strict Press is probably the hardest lift to PR on but everyone has been putting the work in all the pressing and different styles of push movements we have been doing. Also, something that is very exciting for me is how well most of you have been doing on your runs!!! yes!!! DEVELOP REAL SPEED haha!

Overhead Squat

We have not tested this lift in over 2 1/2 months..the reason why is that OHS can get better by a lot of different strength movements and by improving overall mobility and flexibility. But one important aspect is how STABILITY plays a huge role. We don't do planks and weighted sit ups just for the beach bod haha.

We also had an awesome turnout for our free pull up and muscle up workshop! We had several of you get your first kipping pull up(s) and some of you on the bar muscle up! If you missed it, don't worry we will be running another soon within a month :)

Red nose= end poverty! "look I'm a mime hahaha"

DRS STRONG WEEK 34-MAX OUT WEEK

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 18 May 2015 21:43:26 GMT

MENTAL TOUGHNESS:

A perfectly disciplined will that refuses to give in.

A state of mind.

A character in action.

Number 1 Max out week!!! This week is about having fun and trusting the work you have put in. It is simple!! If you have been showing up and have been consistent, you will do great to the ability that you have now. There will be some areas that everyone needs to work on but that is part of the fun and part of the process to keep getting better! This week I will be testing you on Hang Power Clean-Monday, Strict Press-Tuesday and Overhead Squats-Friday (DON'T MISS haha). There will also be overall work capacity and lactid acid workouts that will show the extent of your engine and the efficiency of your movements. Next week I will be testing the new lifts we have been working on as well as different benchmarks.

I often hear people ask me if they can do an extra workout after their max out day besides the programming. My answer is...I do not recommend it. Why? Because if you have been coming consistently your body is at the peak for testing and it wants to lift heavy and do work on those metcons and athletic skills. But it is also in need of rest and proper recovery. Your body will not feel it right away but the effects of a hard cycle and max out weeks affect a bit later and catch up to you. My suggestion is trust the process and enjoy these testing weeks which will get you ready for next phase. Also, show up saturday since we are doing a long metcon for your cardio fix haha. Now for some of you that have been working and life has gotten in the way of you coming in regurlarly, STILL COME IN! WE HAVE PLENTY THINGS FOR YOU and you can support others around you =)

Mental approach when maxing out:

1) Trust yourself and the work you have put it. Trust the programming and the tools and resources we give you to excel in what you want and need.

2) Approach the barbell, the metcon, the movement with calmness and know when to release the beast!!!

3) Be aggressive and think positive thoughts before performing the lift.

4) Your body is ready for what is in front of you. MAKE YOUR MIND BE READY AS WELL.

5) Dictate how you want your day to be. Anything you do makes you better than what you were yesterday.

6)Whether you think you can, or you think you can't. YOU ARE RIGHT!

LETS GOOOO!

Stay Strong,

DRS Strong

Coach Rosario

"I like jumping kicks haha, thanks for holding tight Beckman"

Thank you everyone that came out to support Coach Erik and I :) we wish we had taken a picture with you guys!

DRS STRONG WEEK 33- HAVE A PURPOSE AND EXECUTE IT!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 11 May 2015 21:46:37 GMT

"Great minds have PURPOSE, little minds have WISHES. "

This week and each day of your life should have a purpose. Yes it might sound cliche and you might hear it quite a while, but it honestly takes some thought and time to understand the why? in your life whether is training, work, relationships and life in general. Now, once you find that purpose, it will change, evolve and strengthen overtime. I encourage every single one of you to ask yourself the following questions...

How do you see yourself in 1 month?

How do you see yourself in 1 year?

How do you see yourself in 5 years?

These questions and many others can apply to training. The image you might have for yourself in a month compared to 5 years can be blurry at times and very sharp other times. But having an idea of how you want your life to be in the future can be helpful on how you handle and choose to live your present. What you do today will be the foundation of tomorrow's success or challenges. It will take time to get to where you want to be but it will happen with hard work, dedication and consistency. I encourage you all to have goals when you come in regardless of how hard it can get at times. You keep striving and encouraging each other because at the end of the day, every single person at DRS started with very basic movements and strengths. Now as we see you all progress, mastering those basic movements and being rooted is the key to stay motivated and hungry for the next progression.

There are a lot of progressions and a lot of movements that require skill, time, practice and mobility. The purpose of each day allows you to work on various movements which promotes the ability to practice them, for an overall great physique and unmatched engine. This week is the preparation before we max out for the next couple of weeks. For most of you that have been diligent and have put in the work, you will see your personal numbers go up. We will be preparing your nervous system to hit heavy numbers next week and to test you on certain metcons. For you that read this blog and think "oh oh, this week is going to be max out week means heavy only, I don't know if I should go.." I have to say that if you have not been here consistently doesn't mean you don't show up this and next week. It means that you should come and see where you are in terms of strength and other physical skills. We do not only focus on strength because we would only be pieces of blocks walking around haha compared to an overall agile athlete. Everyone should feel ready for anything that is thrown your way during the next two weeks and the beauty of things is that no matter how ready you can be, there is always room for improvement. ALWAYS. So don't leave it up to "oh ill start coming more often for the next cycle", because part of the programming is when you think you have it all figured out, there will be challenges in order for more growth ;) haha

-Just in case you were wondering how we pick the top scores..Overall performance, percentages, quality of movement and reps. WE are all about seeing the overall athlete not just a number =)

Have fun this week and get plenty of rest. ( which btw everyone should be doing both all the time haha). It will be important to try and hit those high percentages this week to prepare for the heavy loads next week :) I am very excited for the new lifts I will be testing you on :) Including Hang Squat Clean and Push Jerk!!

Stay strong,

DRS Strong

Coach Rosario

"Have a target goal and don't derive from it until it's achieved" -mexican Katniss hahaha

DRS STRONG WEEK 32-DRS STRONG MOVEMENT

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 04 May 2015 21:48:38 GMT

"BE A SUPERHUMAN.

BE FIT.

BE HEALTHY."

This week is about to get HEAAAVY on the strength portions because we are at 85% and also because it is the fourth week of The Chad Attack. Can everyone do it that has been coming consistently? ABSOLUTELY!! All you have to do is focus on warming up properly and cooling down as well to be prepared for the next workout. During the strength and work out portions, the main thing is to stay focused on mechanics and technique! This is going to be extremely important as the load increases. DO NOT LET YOUR TECHNIQUE GET SLOPPY! So high fives and strive for good mechanics :)

On another note, most of you probably already know but we are starting a DRS Strong Movement. What is it? It is a very exciting theme for all of us and all of you. We believe that every single member at DRS Athletics contributes to this movement by adding something special. It is a combination of character, respect, perseverance, commitment, being fluid, and resilient when it comes to life, work and training at DRS. Every single member here represents and it is a walking example our purpose about developing real strength and building better people. We did not necessarily make you like that but we hope to fascilitate and give you the tools to be the best you can be and to live a healthier enjoyable life. We started this movement by having some of our foundation members be part of the DRS Strong promo film which we would like to expand by eventually targeting all of you and sharing why each of you is important to this movement. It is about laying the foundation for the next generation to come and for those that are starting just like some of you did with a PVC pipe =). It is about being the influence everywhere you go and being the consistent DRS Strong athlete in everything you do. Inside and outside of DRS. We have great quality people here and every one has their own motivational story. So be prepared to share yours soon :) Don't be shy by starting out in social media haha!

Mr. Professor waiting to do his strict pullups-Filmed by Prince Productions

Now, Who had the best time at the Beach WOD this past saturday???? WE DID!! Here are some pictures from that day :)

Here are the Winners of Tug of War 2-0 Team DRS All Stars------"Dig in and HAMMER DOWN"-Erick Falessi

Here we have "best team spirit award" to Team Gary's!! haha

"Sometimes you can't hold your own teammate so that way you can flex"- Dave Cook hahaha

Of course the classic Hot Potatoe in Spanish haha " La papa se quema" try saying that fast !!! haha

This is another favorite of mine because of everyone's faces! or backs! TEAM DRS!!!!

"Suns out Lats out?"

Go check out the videos from the Beach Wod at our You Tube Channel :) https://www.youtube.com/channel/UCwTECEcrpLEh4uPyMcgFfTg

We will be having our max out weeks on May 18th and the week of May 25th so be prepared! :) Next blog is about purpose of training, let me know if you want me to cover anything right before max out week =) for now,

Stay Strong,

DRS Strong

Coach Rosario

First time I saw myself at an ASICS Store.."is this real life?" hahaha

DRS STRONG WEEK 31-SPEED SCHOOL SERIES 1

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 27 Apr 2015 21:51:45 GMT

"IT WILL HURT.

IT WILL TAKE TIME.

IT WILL REQUIRE WILL POWER.

IT WILL REQUIRE SACRIFICES.

IT WILL REQUIRE HEALTHIER CHOICES.

IT WILL BE FUN.

IT WILL BE WORTH IT."

The only thing you need to know about this week is that we are on week 3 of The Chad attack, meaning your percentages are at the 80% range which can be the most challenging part of the new phase but if you have been consistent you will get it done and done right! The strength component is key but its not the only physical skill you need. You will be doing higher volume on gymnastics movements and will be learning the next progressions of the olympic lifts-Push Jerk and Hang Squat Clean =). We have been doing strict press and push press for the last cycles and believe me when I say the overhead lock out position will transfer when we do the push jerk. The loading dip and leg drive on the push press will be very important as well.

In terms of the hang squat clean, the landing position and the front squat are key components to have stability during the movement. This next progression is when you start from the hang position of the clean and land not in the power position but in a front squat at the bottom. It should allow you to catch bigger weights but it all depends on how technical, powerful and how strong your front squat is. Mobility is key as we move up in the progressions of these olympic lifts, so its extremely important to get after those stiff shoulders, ankles, hips, etc. Its going to be an exciting week! last week was GO HARD and HIGH FIVE, this week is be patient and DONT STOP!!!! still high five though! haha

We had a week full of fun workouts and we started the weekend with my beloved Speed School Series 1 =) it was a total success regardless of the "all of the sudden huntington beach is cold" weather. If you could all see what I saw from the beginning of the clinic to the end, it was magical. Everyone's technique improved night and day and I actually saw a lot of smiles from those that didn't like running that much before. You liked how I said "didn't" haha I do really hope that all that attended took away some of the enthusiasm for running that I do have but most importantly, the importance of running mechanics, how to be efficient and just like in anything, the better your technique is, the higher the result will be.

Speed School Series 1- focused on technique and a general approach on running. As we moved along to Series 2 in June, the focus will still be mechanics but also practicing the difference in running according to different sports, CrossFit and Endurance. You don't want to miss it!!

These are some of the images captured during the clinic by my amazing team Miss Alicia and Coach Erik!

We had to get our flex on haha

Riley killing the knee drive, foot dorsiflex and arm pump

Everyone has different mechanics but working towards more efficient movements

Some of you just glide without even knowing :)

I have to say this is my favorite picture of all because of the team chemistry and the community shown here! We are DRS Family!! (even if are eating each others hairs on this picture hahaha)

Check out the videos :) on our youtube channel: https://www.youtube.com/channel/UCwTECEcrpLEh4uPyMcgFfTg

Thank you to all of you for making this happen! Great Job everyone!!!

Stay Strong,

DRS Strong

Coach Rosario

"I'm still giddy about all of this haha =)"

The Power of Protein

rosario@drsathletics.com (Rosario Rios Aguilar) — Tue, 21 Apr 2015 21:53:09 GMT

"The food you eat can be the safest and most powerful form of medicine or the slowest form of poison" - Ann Wigmore

PROTEIN INTAKE AND TYPES:

1. How much protein to do I eat?

the rough guidelines are:

0.5g/kg body weight – this is the Recommended Daily Allowance (RDA) for protein. It’ll keep you alive and in general health. It is literally the minimum.

0.5-1.0g/kg body weight – this is a higher range mostly used by health-conscious people or people who are new to exercise and are trying to build some muscle.

1.0-1.5g/kg – this is the range which tends to be recommended for building muscle and reaching your athletic goals.

2. Am I eating too much protein and is it bad for my kidneys?

If you eat a little bit more than suggested you will be fine. Your body will eliminate what it doesnt need, One thing though, you cannot rely on protein only for overall calorie intake.

3. What proteins are better, Paleo or Whey Protein Powders?

Whey Protein:

Soy Protein:

Hemp Protein:

-Derived from hempseeds and no it does not contain THC-the most active component of marijuana haha. It is mostly good for extra fiber and some omega-3s and omega-6s

Rice/Pea Protein:

-categorized as a vegan protein and is as simple as being a good alternative if you are lactose intolerant.

Egg Protein:

-derived from eggs in a powder form, another good alternative if you are lactose. Nothing fancy just think almost of liquid eggs or powder eggs

this is not too bad for an egg and beef protein but to be honest I love eggs and steak or anything where I dont want my protein supplement to take away from that feeling haha

Beef Protein:

TIMING OF PROTEIN INTAKE AND SUITTING YOUR GOALS:

4. Do I have to be a bodybuilder or an elite athlete to drink a protein supplement?

6. Should I replace my protein shake for a meal?

ABSOLUTELY NOT!

7. Should I only eat protein and have a low carb diet?

8. Is protein going to help me lose fat?

Hope this blog helps you expand your mind a bit and have some understanding of what a powerful macronutrient protein is =)

Stay Strong,

DRS Strong

Coach Rosario

"tell me you don't like flexing haha"

DRS STRONG WEEK 30-TECHNIQUE, MECHANICS AND EFFICIENCY

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 19 Apr 2015 21:56:05 GMT

"RESPECT IS EARNED.

HONESTY IS APPRECIATED.

TRUST IS GAINED.

LOYALTY IS RETURNED."

Week 30 is HERE!!! DRS Athletics 6 month mark is getting closer on May 8th! Our grand opening was November 8th and our first day open for classes September 26th! We couldnt be happier and more proud to have all of you be part of this family. I wanted to take some time to thank all you all for making this possible and for allowing us to practice our passion with each of you =) The DRS Community is growing and we couldn't be happier to have such a postive circle at DRS everyday. Foundation is very important in anything in life and we are very fortunate to start our building blocks with each of you. As we all grow and get better and stronger, the most important quality to remember is to stay honest with yourself, to stay committed and to continue to thrive to be better and have a healthier lifestyle. Understanding the balance between play and work is very important, as well as understanding the purpose and long term goals we see for each of you.

One of the important advantages many of you have is the technical approach we do here. We focus a lot on technique, mechanics and efficiency to build you a strong foundation to build on. Whether you are a beginner or a veteran in the sport, you have the advantage to redifine your technique, to be smarter about your training and to really enjoy what maybe before you didn't. You have a choice to form and mold your training temple and your body the way you choose to. We are very fortunate to see a lot of you already in such great success! We see a lot of you accomplishing goals and tackling workouts different than your first day here. One day you will look back at think, I could have done that, I should have done that or this. DO it NOW while you can and have the opportunity to do so. Your hard and smart work will pay off and the most rewarding part of it is that it will be EARNED not GIVEN. Take each day by the horns and make it your own steering wheel. You have the power to chose how your day goes...and when there are challenges, hold on tighter to your wheel and fight on!! There are going to be days just like in a basketball game, some days you don't win them all but other days you gain more by the experience given and learned.

Now that I have preached haha lets talk about this week! Ok week 2 of The Chad Attack, find a new gear this week and go after it with your best possible technique! Focus on what YOU can do and at the end of the work out find a buddy to give high five to that you usually dont talk to as much. Thats the goal this week. GO HARD AND HIGH FIVE! Also, still waiting on you guys to post about your DRS Strong creative picture on instagram! WHY are you DRS strong?? We are starting a movement! And who wouldn't want to go to the Speed Clinic for free??? =) GO!!!!

Stay Strong,

DRS Strong

Coach Rosario

"Sometimes you gotta flex when painting a gigantic box haha"

DRS STRONG WEEK 29-RECOVERY IS KEY!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 13 Apr 2015 21:57:49 GMT

"You were given this life, because you were strong enough to live it "

This next cycle has started and is about getting stronger and keeping your endurance. It is about building work capacity and not losing your gains. You will be using your new percentages differently in all workouts. Certain workouts will require you to perform reps when fatigued and other ones will allow for more rest periods. At the end of the cycle, you should be expecting to have more fluid and efficient mechanics in squats, pullups and olympic lifts.

I wanted to take the time to talk about RECOVERY. RECOVERY is key to growth or constant stimulus for constant progression to reduce the risk of injury. We do the best we possibly can to give you the tools for success and to meet your goals. What you do outside of DRS can either hinder or benefit your goals. Remember to be smart and spend quality time on recovering and regenerating your muscles, nervous system and to nurture your aches and pains. We push your engine pretty hard and the programming is meant to recover you and push you in different days, but it is your responsibility to maintain that engine and fuel it with the best proper nutrients and rest it when needed.

("NANCY" sometimes can be tough on all of us haha)

How do you recover? I can write a very detailed blog on this topic but here are some simple fundamentals to keep your engine running smooth...

-try and eat something with high protein right after your workout and take couple of minutes to cool down and stretch

-drinking enough fluids (water) through out the day, at least 1 gallon

-epsom salt cool water baths for 20 mins can help restore broken down tissue or sore muscles

-static stretching right after a nice hot shower before bed to help promote blood flow and recovery through out the night

-you will learn the difference between taking a rest/active recovery day compared to taking the day off because you are too tired to train.

-Somedays your body is telling you it needs more rest than it needs training, listen to it! Some days we are just plain tired and we want to stay in. DON'T listen to it, get up and get your butt working, no one will put the work for you. Expect results when you put the time, effort and maintance to be successful. HARD work does pay off. SMART work means longevity!

Keep it up and lets have fun this week!!

Dont forget the contest we have with the DRS Strong Tees on instagram, tell us why you are DRS strong and get creative with your picture. Hashtag #DRSswag, #DRSstrong, #DRSathletics, #DevelopRealStrength and #BuildingBetterPeople

The difference between the succesful individuals in anything in life is that those will do what others are not willing to do and that is EXTRA work, EXTRA recovery, BETTER fuel, Stronger mind, CONSISTENT work!

Stay Strong,

DRS Strong

Coach Rosario

"I like bear hugs haha"

CHALK IS THE NEW CRACK

rosario@drsathletics.com (Rosario Rios Aguilar) — Thu, 09 Apr 2015 22:00:36 GMT

It is here!! the Chalk blog!!! haha

Ok before I start writing about this most precious powder for some of you, I have to say how proud we are of all of you being open to trying new things like the liquid chalk, or no chalk at all to really test if grip does get stronger. Thank you for adjusting to this new way of training thus far, we appreaciate all the feedback that has been given and also the willing to just show up train and get better. CrossFit and our unique programming comes with being able to adjust to what is given and do it the best you can. It is about being fit and taking on life with its challenges. This is true for what we do at DRS, some days your workouts are going to feel great and some days are going to be challenging, how you react and respond about it is how much strength and growth you will have ( and im not just talking about them GAINZ haha).

We help BUILD BETTER PEOPLE and we do the best we can to DEVELOP REAL STRENGTH. What does this have to do with Chalk? believe it or not a lot. It has to do with the principles of training behind it all, which I will convey in this blog =)

If you have experienced the crack (CHALK) , there is something about chalking up that gives you for some reason a confidence booster, a sense of empowerment, a break to gather your thoughts and slow your heart rate, a moment of being present to takle whats ahead. It is a feeling that cant be explained unless you have felt it. I know exactly how it feels and I know a lot of you do as well. Sometimes makes you feel like Lebron James haha

or an olympic gymnast haha

As much as I was a chalk lover, I also believe that it is an external enhancement that can be used as a crutch in certain movements and occasions.

The background information given to you comes from testing subjects in my biomechanics lab during my masters about grip strength and midline stabilization on weightlifting belts ( which by the way is a whole different topic haha) and also just trial and error.

I dont think everything I write is the right way whatsoever but I wanted to take some time and write about it to give you some background information =)

Like everything else, there is a time and place for everything and everything should have a reason behind it. Some days the purpose of the programming is for you to grind through the entire workout regardless of how hard is it to grip ( as long as its safe). Some other days the focus is technique or a max lift where we might want the "slipping" not to be the focus but rather making the lift. At one point, regardless of what you use, the grip will start going as you fatigue or if the weight is excessive.

There are few Pros and Cons:

PROS:

-chalk helps with drying moisture, acts as a drying agent

-chalk helps holding the bar longer

-you only need small amounts when applying chalk

-might have the ability to boost false reinforcement ;)

CONS:

-chalk does not strengthen your grip

-the drying agent and thickener component ingredient in chalk that helps make you hold on to the bar longer also allows for more hand rips because the time contact with any surface increases

-chalk can also allow for bad technique reps and can increase risk of injury

-when performing high reps using hook grip, chalk can induce high torque and the thumb

HOW?? I can go into detail no biomechanical analysis on why but here is the simple answer, lets say on high reps of snatches or pullups when the athlete is not longer moving with good technique but it is able to hold on to the bar longer with chalk than he normally would, it allows more reps yes but those reps I called FORCED reps. Forced reps are the ones that you no longer have the efficiency nor technique to be able to perform but because a booster like chalk or lets say a belt or lifting straps you are able to do so. Those reps are done but when no longer your body is able to take the load and the movement has been broken. I take huge pride in this because I want all of you to have longevity in this sport and in life. Forced reps are not necessarily a bad thing but we are not any other CrossFit and Sports Performance Center that allows bad technique and forced reps all the time for the sake of a top score or hitting an RX time daily. There is a time for competition and performance yes but there is always a bigger picture in what we do here. We coach, we teach, we provide longevity and structure for performance.

Okay, now what? Do we never use chalk ever again??? YES NEVER!!!

haha just kidding these are the faces when we say no chalk anymore =)..totally not necessary haha

Like I mentioned earlier, there is a purpose in everything we do here and thanks to all of you that come in and work hard day in and day out, we are able to build an environment where there is no EGOS, no SHORTCUTS, no CHEATING but instead a POSITIVE atmosphere where we build one another to be better every single day. Everytime you walk pass that rolling door I want everyone to enter with a positive attitude, an open mind to learning and a resilient heart to work hard and to work smart. Just like all of you are very coachable and trusting of our methods about training and getting you fitter and ready for anything. We will tell you and write on the WOD board when the chalk can we used in different occasions, if its not written on the board dont think we forgot, there is just no need for chalk that day.

I have made this video with the help of my crew aka Coach Beckman haha in how to make gymnastics straps for those days we do high reps on pulling. Hand maintance is very important. Gloves are probably not the best choice for grip, give these a try for higher reps and also if your thumb feels like is going to fall off when doing hook grip, suck it up hahah just kidding no but you can tape it or perhaps actually use the hook grip more often so you get used to it.

Think of this for the bar on the pullups because we all know we hookgrip on the barbell =)

We want you to use your body and build it as a machine. You, your mind and heart are the engine. Keep training hard and keep putting the effort daily, one day at a time will accomplish more than 100% every other week. Be consistent and again thank you for being DRS Strong in every aspect of the word.

Stay Strong,

DRS Strong

Coach Rosario

"nerd alert haha"

DRS STRONG WEEK 28- BEACH WOD!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 05 Apr 2015 22:04:13 GMT

“If you are persistent, you will get it. If you are consistent, you will keep it.”

Week 27 was full of max efforts and some benchmark testing to truly test some of the physical skills we are helping you build. Some of those were strength endurance, stamina and power. These three are very different on how they work and how they are developed. Our purpose is not to be specialists in one category, these can grow independently from each other at the same time. One might ask, well would I get stronger if I just worked on strength? Absolutely! But we are trying to build your engine, making you strong, powerful and more skilled when it comes to athletic movements. This week we are still testing your work capacity and engine to begin the new cycle next week. Eventhough week 27 was not a true MAX OUT WEEK, in some senses we did test you in some lifts more for reps than true 1RM (repetition max). Everyone should be proud for their own numbers and how well their technique is improving! Patience in a lot of the lifts has allowed your growth and the coaching to be very enjoyable! =)

I also wanted to take the time and talk about our FIRST BEACH WOD!! The turn out and feedback was great and we couldn’t be happier to see a lot of faces show up and get sandy while training hard in the team environment! We will be doing more of these and add other fun outdoor activities! DON’T forget the contest on the DRS Strong Baseball TEE! Post why you are DRS strong and get creative and don’t forget the 5 hash tags we asked for =)

Liquid Chalk should be on its way so we can all test it out together, I have not forgotten about the CHALK blog haha I will be releasing this blog as soon as I gather more information and get more tech savvy with videos and such =) Thank you for your patience and for being open to get your grip stronger in every way!

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 27-FOUNDATION IS KEY FOR PROGRESSION!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 29 Mar 2015 22:08:53 GMT

“ Your life doesn’t get better by chance, it gets better by choice.”

The 2015 CrossFit Open has concluded! It was a great and fun way to get everyone together and test the DRS Strong programming for the last 5 weeks. It allowed all of us to see where we have our strengths and exposed weaknesses that we can work on. For some of you, it was the very first time doing the Open, which can be very exciting and also motivating to keep getting better. Now, I will be testing some movements but not all 1RM categories but more on your work capacity and engine. I will be doing a lot of benchmark testing so we can establish the baseline of the new cycle coming up! This cycle will start in two weeks. April is around the corner which means new PRs!

-Lindsey Sember had one goal this month: To read ALL the blogs from day 1- she did it!!!! and it made me very happy hahaha

The new cycle will have a variety of new movements, such as full olympic lifts and more challenging gymnastic movements including muscle ups and handstand push ups. It is crucial to keep working position on squatting and overhead pressing but most importantly on mobility to be able to perform these lifts. EVERYTHING we do transfers in one way or another.

That is why we are very persistent on locking overhead every time you press, getting to full depth on any kind of squat and taking extra time to stretch and mobilize on your own to be more supple.

As we move through more olympic lifts, we will be explaining and progressing through them so you are fluid and efficient. We have been doing the DRS complex which is broken down in three different lifts. Its purpose is to break down the clean (squat clean) in three different segments. The movement starts from the floor and ends in a bottom position of a front squat. We have been doing the hang power clean which for most of you has become more fluid, now we just have to put all three segments together, the (clean) deadlift, hang power clean and front squat. The other movement we will be introducing is the next progression of the push press, the push jerk. If you continue to develop a good loading and lock out position of your push press, the more efficient your push jerk will be. Lastly, everyone is getting better in their snatch position deadlift, hang power snatch and overhead squat. It is crucial to see the connection between these three movements to have a good Snatch.

When it comes to more complex gymnastic movements like muscle ups and handstand push ups, it is important to continue working on a good kip. What does it mean to have a good kipping motion? It means that you are able to stay hollow through your entire body as you more forward and back. Think of it like a very good superman and the position of a hollow rock. The better you get at these movements and the stronger you become on your pull-ups, push ups and dips will help you to create a great strong foundation.

Foundation is key for a strong temple! Remember, you do not want to be working backwards to undo bad habits. If you already have them, lets try and redefine your technique which will give you longevity and better long term results! =)

Stay Strong,

DRS Strong

Coach Rosario

DRS STRONG WEEK 26- SPICY SQUATS

rosario@drsathletics.com (Rosario Rios Aguilar) — Tue, 24 Mar 2015 22:10:52 GMT

"Whether you think you can, or think you can't. You are right!"

Lets first recap last week… IT WAS SPICY!!! And LOT OF FUN! Right?

I think so! =) There are different levels of fun I agree and last week was the type of fun that you feel until the work out is over.

Last week’s purpose was to help you find a new gear in your training while keeping your technique and efficiency very high! With increased of intensity we often see a decrease in technique and mental focus, but I have to give everyone props for staying sharp through those hard workouts.

Monday tested your ability to keep your technique through the presses and challenged you on strict pull-ups in the middle of the workout. The reason for this was to test your raw strength when fatigued. It is easier to kip and swing compared of keeping a hollow position during a fatigued state. We have been training you to be able tol manage a safe and good position even through strict movements that require no momentum. You should feel very proud of these kinds of workouts because they are meant to keep you strong and to keep you challenged.

Tuesday tested every one mentally to go from the DRS Complex straight to the sprints and OH walking lunges. That was a SPRINT workout! It was impressive and very exciting to see everyone do so good and stay so mentally strong through it all.

Remember as the week goes by it is important to take your recovery day but also hit the gymnastics day on Thursday rather than making up a workout so you are properly recovered for Fridays workout and the following week. This is where we slow down and break down body weight movements that will help you on the bar, rope and overall body awareness.

Athlete Natalie from Whittier College working on her inverted hold for pole vault. Yes we do these movements at DRS for members as well to help with core and overall strength =)

We all know Saturdays are a fun way to start the weekend and flush some of the lactic acid of earlier in the week. Those days are great for you to bring friends and family to share your passion for fitness and healthier lifestyle. It is nice to let the people close to you go through a little bit of what you work so hard for. Be proud of your gains and your hard work =)

Week 26 is going to be the last week for CrossFit Open workout. It has been 5 weeks and Friday we will be having 15.5 to wrap up the Open . This week will be a bit of adaptation coming from last week and we will start a new cycle next week since the open will be over.

I am very excited for the new cycle of DRS Strong Programming and The Chad Attack =) Also, stay tuned since I will be writing a blog on Chalk =) I am very excited about this one blog because I can give you the rationale behind the madness and also let you know how I do see your side and every one else rationale. This will also cover other forms of accessories and performance enhancers ( not drugs haha).

Last but not least, I do want to thank every one that trusts the process and shows up daily for themselves and for the DRS community! We appreciate all of you being very coachable and flexible on DRS Strong methods !

Stay Strong

DRS Strong,

Coach Rosario

"I like babies haha"

DRS STRONG WEEK 25- PALEO CHALLENGE 1

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 16 Mar 2015 21:42:37 GMT

"STUBBORN about your goals, FLEXIBLE about your methods"

We want to congratulate again our 2015 Paleo Challenge Winners:

1st Place: John La marca- 22 lbs down and his helen time improved by 5 mins ( he actually finished)

2nd Place: Claudio Dominguez- 14 lbs down, 4 % body fat and he finished helen with strict pullups ( improved by 4 mins)

3rd Place: Alex Sanchez- 20 lbs down and 1 minute off her helen time

These 3 individuals have worked extremely hard for the last 6 weeks. The challenge consisted in the following:

1. Eat ‪paleo style nutrition ( meats, vegetables, no sugars, lil starch, low sodium and good fats)

2. Train hard at DRS at least 3 times a week

3. We tested their run, their strength and their gymnastics (body weight movements) in the beginning and at end

4. Body fat scan by Yvonne Tait

5. Measured their Hip/waist ratio and for guys chest/ back as well.

In this pictured combined, there were 57 lbs lost, 25 inches lost between waist and hips and 7 lbs of muscle added. They also improved tremendously (mins) in their Helen time!!

We want you to know how proud of all of you we are and we expect nothing but continuation of this hard work.

On the following picture we have most of the Paleo Challenge competitors that started and finished the 6 week challenge!

FUN FACTS:

- A combination of 134 lbs lost in this picture (some challengers missing)

- Total of 89 inches

- Total of 93 % body fat

- 900 pullups

- 30, 000 meters ran

- 15,725 Kettlebell swings

- 39,509 pounds lifted relative to the weight used during kbs and reps!!

Not one person goes unnoticed and we want to thank you all for your hard work and your dedication to this ‪DRS Community

You already have made a choice to a healthier lifestyle. Only the beginning!

Here are our Saturday 9am troopers, we gotta give some love to them as well!!

Stay Strong,

DRS Strong

Coach Rosario

LEAN AND MEAN MENTALITY!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 15 Mar 2015 21:43:52 GMT

fat. Try to resist your sweet tooth from wine, fried or fresh fruit, or any carbs that are going to spike your insulin. STAY STRONG, you already worked so hard during the day, DO NOT DO IT NOW!!

Pre-Workout: you want protein and fat right before

Post workout: lean protein and digestable denser carbs to replenish like potatoe yams , no fats

yes that is paleo bread =) in New Zealand haha

4. HOW MUCH TO EAT:

-Protein: as many eggs you can fit in your hand or about palm size steak or chicken breast, every meal!!

-Carbohydrates:

Veggies AMVAP- as many veggies as possible-leafs, khale, cabbage, greens!!

The Carby ones like the sweet potatoe and squash righ after your workout but not before bed, remember lean and mean right before bed!!!

Fruit: a fist size, for people that want to reduce body fat then very minimum! fruits are still sugars, your body recognizes sugars not as oh this is a banana, or an apple, no! it recognizes as oh look 30 g of sugar, YUM!

Fats: thumb size on the coconut oils or butter

-1/2 avocado a meal

- fist size on coconuts

include fats every meal except after workout! avocados and nuts are your friends! not salted tho! =)

5. EVERY PERSON IS DIFFERENT:

-This is extremely important because every person is unique on how they respond to food and the timing on food. If you have the perfect world and sleep at least 7-8 hours and follow this guidelines, you will be healthier. (aesthetically as well haha) but we all know that it is not the case, so how do we go about this??

Take one day at a time and remember to when it all fails, eat protein like chicken and meats and stick to the nuts, you need some energy besides your black coffee..

ok power nap for 10 minutes and feed the brain some 1/4 of yam and couple of eggs and believe you will have a LOT more energy!

Flat White in Queenstown, NZ

Now, every person needs to know their macronutrients (protein, fat and carbs) depending on their activity level and goal. Athletes that are looking for performance is going to be a bit different than people that are trying to be healthy and maintain or get to a healthier range on their body fat. It is a fun procedure of trial and error and being consistent you can actually see changes.

I keep hearing questions on the booze... ok every one likes to have a drink here and there, GREAT, no problem, your choice... now if you are a drinking weekend warrior dont except too much of a change in energy or fat reduction. Those two DO NOT go together but you can enjoy and play a little here and there. Just be true to yourself and know your limits so that you dont derail from all your hard work.

Also, you can eat clean and still go up in muscle! but it is going to take a lot more meals and discipline on fueling your body at the right time! Have fun with it and remember it takes time to reverse certain effects made in the body, so be patient and DO NOT STOP!

We believe you all can do it, Do you believe in yourself???

Here is a sample of a shopping list:

Feedback is always great! let me know if anyone would like me to focus on a certain topic or go into more detail on certain subjects!

Stay Strong,

DRS Strong

Coach Rosario

Where it all began.... =)

DRS STRONG WEEK 24 - 6 KEY POINTS TO RECOVERY

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 08 Mar 2015 21:45:34 GMT

“You can’t rush something that you want to last forever”

The result of any hard work doesn’t come right away. It comes with time and patience. The better the foundation, the better the frame work, the stronger it will be. Training is the same thing. Be a master of the basics and move like a technician and you will forever have an engine to push right along.

Our bodies are our own machines. They are built to work, to think, to endure and to recover. This week is our 3rd week after our last max out cycle and we are in the middle of the CrossFit Open season where we hit a max effort work out every Friday. We need to be patient and learn how to recover daily. I would like to share with you certain key points for a better recovery, workout which will come with having a better foundation.

1. It is never too late to have a good foundation on movement. The better you learn to move and reset your old patterns, the more efficient you will become and the less prone to injuries you will be.

2. Every time you perform a movement it allows your body and mind to create a permanent pattern regardless if you are doing it correctly or not. If you slow down and get more in tune with your body and focus on technique, you have a better chance to create a more efficient pattern that you wont be trying to fix later on.

3. One movement at a time yes, but also create the connection and how each cue a coach gives you translates to most movements or at least positions.

4. When you work out, there is a stimulus and workload given to your body and mind. The body gets it done and its purpose is to repair right after. Listening to this natural process is the best way to go about recovering for the next session. Roll, stretch, cool down but most importantly, fuel your body that just put in work for however long the work out was. What you put in your body at this moment is very important for recovery and regeneration of muscle. Protein and quality fats are good.

(my sister gets down in the kitchen)

5. When you come in daily to work out have a purpose in mind. Not just your monthly goals but also your goal for that session. All these realistic goals will accumulate to make your long/permanent goal happen. If you know your mobility is the root of many broken movements, then spend some time working on those. If you know is your ego, then check it at the door daily =).

6. It is extremely motivating to see all of you do great and test your fitness daily. Learning the importance of when going redline and when doing technique is part of the undulating (hard/medium/easy) programming. Creating the baseline is key, building on top of that is even more important, but maintaining technique while going all you can go is the MOST important. Your mind will never go first (at least not while I’m around haha), but your body will. So it is up to you how you can control those factors.

Keep on building your temple with the best foundation and frame work you possibly can and don’t let challenges stop your fire!

Stay Strong,

DRS Strong

Coach Rosario

DRS Strong Week 23- 10 Physical Skills

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 01 Mar 2015 22:53:02 GMT

“You are confined, only by the walls you build yourself”

There are choices we make daily. Regardless of your choices, there is constant change around you, but either we choose to grow or we choose to remain the same. This week at DRS was very exciting since we did our first Crossfit Open workout 15.1 and 15.1a. The room was ecstatic full of all of you working hard. In times like this or in competitions where the bar is raised, this is where you show your hard work, your patience on getting technique dialed in, you attention to detail and your commitment and trust on your coaches. Look at this PR and goals board!!!

We are all very proud of each of you for showing the quality and the environment we establish at DRS. It is about community and making and building each other, building better people. Every one worked hard and some to redline, which can be very hard but showed sharp technique and movement patterns. It is because of you, the environment each day is contagious and is full of positive atmosphere. We are DRS family!

I want all of you to remember why you show up day in and day out. We want you to excel not just in one physical skill but also in many others. We want you to grow mentally so you know that you can take on anything and what better way than to do it together.

Here is a simple chart of what you get on your workouts. We follow some aspects of the CrossFit methodology and with our unique programming, strength and conditioning, science based background and self-experience will help you reach your goals. Every one chooses what they are here for and every person has unique goals whether it is sports specific or to live a healthier lifestyle. Thank you for choosing us to help you tear down those walls and be the best you can be.

Stay Strong,

DRS Strong

Coach Rosario

DRS Strong Week 22 - The Chad Attack

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 22 Feb 2015 22:54:35 GMT

"Balance in life, like in body, is not given. We need to work for it."

These past two weeks have been phenomenal in many different ways.First of all, the PRs were just very motivating and every single person contributed to the atmosphere at DRS.

What was your most memorable moment of the past two weeks??

It is so rewarding to see all of you accomplish things that you once thought were impossible or very hard. Now you are all grasping the reality of what it feels to be strong and in better shape. The hard work and dedication each person manages to put in is what makes every single person better. We are very proud to see each of you progress in a consistent, safe manner and become DRS Strong.

Here are all the lifts, running and other maxes we did. If you were there you will understand this pictures =)

Continue reading to see what is coming up these next couple of weeks!

Week #1

Monday 2/9/15 Front Squats

Tuesday 2/10/15 Strict Press

Friday 2/13/15 Overhead Squats

Week #2

Tuesday 2/17/15 Back Squat

Wednesday 2/18/15 Push Press

Friday 2/20/15 Hang Power Cleans

What is NEXT? We now start a different DRS Strong Cycle of The Chad attack. This will ALWAYS test you in different ways not only on max out weeks. What do I mean by test you? It means test you mentally, physically and it will make you grow in different ways as well as make you better in different physicalities. For example, power, agility, speed, stamina, etc. I will be writing in depth about 10 physical skills CrossFit and other skills DRS athletics provide within the programming. I will also be writing about CrossFit Competition and regular CrossFit methodology =) stay tuned!!

Stay Strong,

DRS Strong

Coach Rosario

DRS Strong Week 21- CrossFit Open 2015

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 15 Feb 2015 23:05:51 GMT

“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.” –Rikki Rogers

There are three categories I want to emphasize for this week. Max out week #1 (last week), Max out week #2 (this week) and The CrossFit Open.

1. Max out week #1 last week was just phenomenal.

1RM on Front Squats- we saw the biggest improvement on this lift.

1RM on Strict Press- This is one of the most challenging lifts and will get better with time and progression. Gymnastics Thursdays help a lot on pressing and pulling strength. Do your best not to miss those!!

1RM on Overhead Squats- This lift (my favorite) was probably one of my proudest moments as a coach. We saw a huge improvement on technique and depth for most people. Some of you started with the PCV pipe and are hitting 65/70lbs now! This shows perseverance and consistency for all of you that show up! The mobility for most of you is getting a lot better and we can say we are very happy to see people rolling and stretching before and after class to have a better position in your lifts and movements! Great Job!!

2. Max out Week #2 is this week, focusing on back squat, push press and hang power clean!!!

-This week will be a lot of fun because they are three new lifts that for most of you have never maxed out on. Foundation is key for a longevity path.

3. The CrossFit Open starts at the end of this month.

What does the CrossFit Open mean?

The following link will explain everything you need to know on what it is. It is basically an online competition that any person can do to test their fitness and compare scores with people around the world. The workouts are released every single week, there are scaled and RX workouts so anyone can participate. We will be doing these workouts at DRS every Friday for every class.

Go and explore this link and watch the inspiring videos. It will also link you to the registration page!

http://games.crossfit.com/about-the-games/the-open

We are really excited to have as many of you register and participate for The Open, now lets focus on this next week coming up to finish the maxing cycle strong!!

Stay Strong

DRS Strong,

Coach Rosario

DRS Strong Week 20- what does max out week mean?

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 08 Feb 2015 23:10:13 GMT

“When you look at people who are successful, you will find that they aren't the people who are motivated, but have consistency in their motivation and drive.” –Arsene Wenger

It is very important to establish what MAX OUT week means for each person. For us, MAX OUT week means that each one of you has worked extremely hard day in and day out to see if you have met your goals. It also means that the programming has done its job to cover several skills not just strength. For some of you it might mean, higher numbers in your lifts. For some of you it might mean better running times, or being better at gymnastics like pull-ups or toes to bars. But I do want to take the time and say that as long as you are showing up and getting better on any specific area whether is performance or just being healthier and injury free can mean you already are better than yesterday! That is a huge goal for us at DRS! Every one has different goals and needs specific attention. We all have a common goal, which is to be healthier and stronger to be able to enjoy our Sport and life to the fullest.

This week and next week is MAX OUT WEEK. What does this mean?? It means several things:

1.You all have been working very hard and have been as consistent as you can in showing up and doing the best you can for that day.

2. There were new percentages that had to be met from the last cycle. Meeting those demands on sets and repetitions was not always easy and enjoyable, but it has made every single person stronger.

3. Progressions were made since last cycle (6 weeks ago). Some of you will experience and increase in numbers, times and/or a consistency through out your lifts.

4. There will be new lifts in this testing cycle for example Hang Power Clean, Push Press and Back Squat.

5. I will be testing your running, gymnastics and rowing.

6. There will be your original lifts, front squats, strict press and overhead squat. All these movements will be spread out through out the two weeks so you can continue to get a workout in during both weeks as well as get enough recovery between lifts.

7. You will not test on your Deadlift or Snatch Grip Deadlift. If you are wondering why, well its because we have been working on the Snatch Grip Deadlift to get stronger on the Olympic Lifts we will be introducing such as the Power Snatch and most of you need more practice is such new lift before maxing out. In my opinion, you do not need to max out on the Snatch Grip deadlift once you know your Snatch number.

8. It is important to show up daily if you can to be able to do the workouts not just the max out lifts.

9. Some of you will actually get to max out because you have been working hard to develop your technique in order to do the movement correctly.

10. To piggy back on the last point, I am very happy to see that all of you want to have longevity for your fitness path and are very coachable and patient on new or challenging movements.

11. Dont forget to fuel your body the proper nutrients, especially during this demanding time. California Creationz has been extremely helpful for a lot of us. Thank you!

Thank you to all of you that trust the process and continue to work hard day in and day out. Now, go get some!!!

Stay Strong

DRS Strong,

Coach Rosario

DRS Strong Week 19 - Nutrition

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 02 Feb 2015 23:12:47 GMT

“You don’t have to be great to start. You have to start to be great!!”-Zig Ziglar

Final week before maxing out starting next Monday!!

This week we will focus on preparing physically and mentally on higher percentages on our main lifts to be ready for max out next week. The way we will be doing this is progressively building weight to about 90% of the old RMs. Also, towards the end of the week, the focus will be in flushing out the lactic acid built up from earlier days. It is very important to use Thursday as much as possible as your active recovery day or Gymnastics day to be ready to go next week!

Next Week will be a great starting point for all our new members that don’t have any previous records because you will get to establish your 100% as of today. We are really excited to have all of you doing the best you can on your workouts and now in the Paleo Challenge!

We want to provide you with plenty tools and support to help you reach your goals. This Saturday was phenomenal in terms of everyone being so supportive with tremendous energy about the Paleo Challenge. Thank you to our Nutrition Specialist Yvonne Tait for sharing her knowledge and giving us the support on how to be healthier. She also did her first CrossFit workout and it wont be her last.

Look out for the next Blog that Coach Jenna will be doing on certain Paleo sites that will soon become your favorite!

It is the start of another month, which is one of my favorites because you assess what you did and did not do the previous month, then you tackle this one even better!!

Best Guacamole made by my very own sister Lorena Rios, if you havent tried this, you havent lived haha

Look out for the next Blog that Coach Jenna will be doing on certain Paleo sites that will soon become your favorite!

It is the start of another month, which is one of my favorites because you assess what you did and did not do the previous month, then you tackle this one even better!!

Stay Strong

DRS Strong,

Coach Rosario

DRS Strong Week 18- 10 reasons why you should be logging your workouts, nutrition and sleep!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 25 Jan 2015 23:20:49 GMT

“Discipline is just choosing between what you want now and what you want most” -T. Harv Eker

Week 4 of “The Chad Attack” DRS Strong new cycle is on the way. 2 more weeks until we max out on February 9th! Lets talk about the importance of logging in your workouts.

10 reasons why you should be logging your workouts, nutrition and sleep.

1. Logging what you eat, what you did on your workout and how you felt that day allows you to be accountable and physically write what you are working on.

2. It teaches you self discipline in creating a diary of what you are fueling your body, how you are managing the workouts and your recovery.

3. We CANNOT rely solely on our memory because you will forget what weight, reps, time, etc you did 3 weeks before. Having a WOD book or a log diary, it allows you to look back day 1 or the day before. There will be no, "Did I squat eight reps with 330 pounds on my last squat workout, or was it seven?" Refer to your journal and you will see precisely what you did last time i.e. what you need to improve on if you are to make your next workout a step forward.

4. Logging what you eat especially during the Paleo Challenge, you can see if your breakfast is giving you the enough fuel to start the day or if you are giving your body the proper replenishment after training.

8. Logging in nutrition is very important. We all tend to “forget” we ate those Oreos or the bowl of Cereal haha. The log won’t. It wont let you lie to yourself or your “memory”

10. Balance is everything when it comes to training and life. Having a place where you recap your training, lifestyle and sleep allows you to stay balanced and have some fun along the way J

Paleo Challenge is next Saturday! Remember to sign up for your body fat scan. If you cant make it Saturday, Yvonne will be here Friday after the 9am class.

Everyone scanning Saturday, show up at 8:30am and athletes only doing the Paleo Challenge be here right before 10am.

Keep up the great work and bring on those squats Monday!! Lets have some FUN!!!

Stay Strong,

DRS Strong

Coach Rosario

DRS Strong Week 17- What to expect in the next couple of weeks

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 19 Jan 2015 23:22:32 GMT

“Do a little everyday and A LOT will be accomplished”

Week 3 of “The Chad Attack” DRS Strong new cycle is on the way. This week is when you should feel the best during the strength lifts. The volume is lower but the load is higher which means more rest is needed. We will be maxing out February 9th a week after the Paleo challenge. I will be writing specifics on Paleo recovery foods and to how to plan for max out week

Now let’s talk about the Paleo challenge. It is a 6-week competition, yes with others but especially with yourself. It is a fun way to keep you accountable and help you reach your goals when it comes to living a healthier lifestyle and getting leaner in the process.

On January 31st, Saturday at 10am we will be having a 15 min Power Point presentation on Nutrition and Paleo lifestyle to help you understand and balance how to eat for a purpose and for a healthier you. Everyone is different and there are different factors that come in play in terms of fueling properly. The main purpose here is to give your body and mind a chance to feel what quality food and proper nutrition can do for you.

We will also have Nutritionist Yvonne from Nirvana Wellnest doing body fat scanning with the latest technique using an ultrasound machine. All you need is a t-shirt and shorts, no water dunking involved J and also we will be taking your measurements right after that.

Last but not least, all participants will be doing a WOD that day so come prepared to do that as well. We suggest not doing the 9am Free Community Workout previous to the challenge.

On Saturday March 14th at 10am, the Paleo challenge comes to an end and we will be doing exactly the same thing as the first day to compare the results and measure your hard work. We will be giving out the prizes for 1st, 2nd and 3rd that day as well J

We have the sign up sheet at DRS and for more detailed information ask any of the coaches. We are very excited to see the end results of all your hard and your dedication to live a healthier lifestyle. Once the Paleo Challenge starts we will be having supportive posts to keep you going through out the challenge. It is about nourishing your body and about staying accountable and strong. We care for your health and want to give you the tools to make a change!

There are a lot of fun things happening at DRS in the next couple of months, make sure to stay tuned in all social media and don’t forget to check out our announcements at the box right under monthly goals J

Stay Strong,

DRS Strong

Coach Rosario

DRS Strong Week 16- What is The Chad Attack?

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 11 Jan 2015 23:24:15 GMT

“ A hero is an ordinary individual that finds the strength to persevere and endure in spite of overwhelming obstacles.” –Christopher Reeve

Let’s just talk about Squats on Monday (week 15)… It was HARD. It was mentally and physically challenging and at times almost impossible. You all probably wondered why are we doing this? Let me explain a bit the reason behind it and what it is meant to do in the bigger picture.

After de-loading and having some gaps in the programming because of the holidays, we came back and actually started the new phase which I like to call, “ The Chad Attack.” What is “The Chad Attack?” It is a combination of linear progression strength and lactate threshold training combined. It is not like any template you might find; it is something that I have developed after several years of trial and error research. Showing that methodic programming works.

This phase needs proper loading and recovery in order to see the long-term benefits. What we will be seeing with this phase is the increase of overall strength and submaximal strength. It will also help you increase work capacity and endure the demands that several CrossFit workouts require.

Now, let me explain a bit on the percentages and certain sets and reps. Like in CrossFit, trying to achieve the RX (prescribed) weight or movements is a forever chase. When it comes to strength numbers, your body will eventually adapt to be able to “complete” the sets and reps at your designated percentage. I believe there is no such thing as overtraining if the programming is well balanced and recovery is smart. I purposely have different oscillations within the programming to create a stimulus and so that ROUTINE does not come and play =). ROUTINE is your enemy.

Keep on having fun and continue to push yourself mentally and physically. Recovery is just as or even more important than training, make sure to communicate with us coaches to better help you reach your goals.

Week 16 will be more varied since a lot of skills and fundamentals were introduced last week. This week you will be doing a lot of more practice on the components of Olympic lifts. These are very complex movements, be patient you will get better with time.

We all have specific goals we are working to accomplish but we also have some in common such as being healthier and stronger. Plus I hear beach season is around the corner haha, so keep working hard and get strong.

DRS Strong,

Coach Rosario

DRS Strong Week 15- 3 tools to stay consistent

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 04 Jan 2015 23:25:41 GMT

"When was the last time you did something for the first time?"

It is not because it is the New Year, but because it is time to get out of your comfort zone. It is time for continuous growth and expansion. Week 15 starts tomorrow and you get to use new percentages from 3 weeks ago max out week. Week 13 and 14 was for you to de-load, enjoy the holidays and reset goals, mind and body to start on fresh.

This week we are introducing and progressing through our components of Olympic lifting as well as using percentages to help you stay strong.

There are 3 things that can be great tools to stay consistent every week.

1. Right down your goals

- Write specific and realistic goals that you can achieve within a month

-Write down longer-term goals to help you see the bigger picture

2. Put them where you can see them daily. When you wake up and when you go to bed.

- Having a visual reminder everyday will keep you accountable on what you have to do each day to get closer to that goal.

3. At the end of the week, assess what you did and did not do to get closer on achieving that goal.

-There is always something positive you did at the end of each week that has helped you closer to your goal and there is something you could have adjusted to stay on track.

These are simple ways to keep you accountable and remind yourself daily on how you have to structure, manage and organize your day to make time for priorities and important goals as well. Balance and self-motivation is key.

Remember the PR/Goal board is a blank canvas each month for all of you to write down your goals at DRS! I hear a lot of people want to get more running in their daily training, stay tune for a running clinic we will be having at DRS.

To another year of getting strong!!!

DRS Strong,

Coach Rosario

DRS Strong Week 9- How is breathing important?

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 22 Dec 2014 23:33:10 GMT

“If you really want to change something, you will find a way. If you don’t you will find an excuse.”

MAX OUT WEEK was amazingly INSANE!! And we couldn’t be more proud! Every single athlete at DRS brought it!

Lets break down what happened during max out week.

Thank you for all the feedback on the DRS Strong Programming and the way you all tackled every single day of testing J

Okay, here are some fun stats for all of you

-Monday: 40 PRs and 3 PBs (personal records and personal best)

400m runs dramatically decreased from three weeks ago!

-Tuesday: we had 3 guys at 170lbs on strict press and one only doing the programming for 5 weeks. 3 females over 100lbs!

how about them pullups? Awesome work on those for some of you it was your first time doing unbroken pullups! And sit up challenge at 199 for both Kelly Hall and Alicia Domercq .

-Wednesday: 5 guys over 300lbs, 1 male at 425lbs Mr. Professor and 5 ladies over 200 lbs deadlifts!!! Alejandra Sanchez with 275lb deadlift!

-Friday: Overhead squats are probably my favorite but yes very challenging strength movement. Every success is a great one no matter how small it might seem. 4 ladies that started with the PVC pipe went over 55 lbs!! Which is huge! This shows better mobility, flexibility and strength as well as balance.

These are 10 things that summed up the week.

1. You are all an example of hard work and dedication. You all show up every single class with a mindset of getting better and doing the best you can for that day.

2. Thank you for being so coachable and having a mind like a parachute, it only works when it is open J

-As coaches we couldn’t asked for a better community that is encouraging to each other and that listens and is willing to learn and better themselves

3. No egos, just hard work and consistency

-There are no shortcuts in life, everything comes with smart and hard work

4. Team environment and support every single person maxing out

-We are all a family and we take pride on every single person that works hard and creates a positive environment

5. Thank you for letting me put you on the spotlight and take videos of you

-We like capturing moments J

6. Keep expanding and keep getting progressively strong.

-Everything takes time to develop and building a strong foundation is what is all about

7. Learn from this experience to do better next time

-Stay hungry and always strive for more, assess what you did and didn’t do and go after it next time

8. Patience is a virtue and it all comes with being proactive

-Plan, assess, replan and execute

9. Set goals and use the tools to make them happen

-We are here to help you reach any goals, as consistency is the key

10. Science works.

-Follow the plan, recover and fuel your body

Week 13 and 14 will be focused on de-loading and doing some fun benchmark workouts to start the year back on our new percentages and next cycle! Bring on the Olympic lifts!!

Stay Strong!

DRS Strong,

Coach Rosario

Look how far you’ve all come DRS Strong Week 3

Be Comfortable in the Uncomfortable - The Power of Community

DRS Strong Week 12- 10 things that we take pride in at DRS

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 22 Dec 2014 23:27:21 GMT

“If you really want to change something, you will find a way. If you don’t you will find an excuse.”

MAX OUT WEEK was amazingly INSANE!! And we couldn’t be more proud! Every single athlete at DRS brought it!

Lets break down what happened during max out week.

Thank you for all the feedback on the DRS Strong Programming and the way you all tackled every single day of testing J

Okay, here are some fun stats for all of you

-Monday: 40 PRs and 3 PBs (personal records and personal best)

400m runs dramatically decreased from three weeks ago!

-Tuesday: we had 3 guys at 170lbs on strict press and one only doing the programming for 5 weeks. 3 females over 100lbs!

how about them pullups? Awesome work on those for some of you it was your first time doing unbroken pullups! And sit up challenge at 199 for both Kelly Hall and Alicia Domercq .

-Wednesday: 5 guys over 300lbs, 1 male at 425lbs Mr. Professor and 5 ladies over 200 lbs deadlifts!!! Alejandra Sanchez with 275lb deadlift!

These are 10 things that summed up the week.

1. You are all an example of hard work and dedication. You all show up every single class with a mindset of getting better and doing the best you can for that day.

2. Thank you for being so coachable and having a mind like a parachute, it only works when it is open J

-As coaches we couldn’t asked for a better community that is encouraging to each other and that listens and is willing to learn and better themselves

3. No egos, just hard work and consistency

-There are no shortcuts in life, everything comes with smart and hard work

4. Team environment and support every single person maxing out

-We are all a family and we take pride on every single person that works hard and creates a positive environment

5. Thank you for letting me put you on the spotlight and take videos of you

-We like capturing moments J

6. Keep expanding and keep getting progressively strong.

-Everything takes time to develop and building a strong foundation is what is all about

7. Learn from this experience to do better next time

-Stay hungry and always strive for more, assess what you did and didn’t do and go after it next time

8. Patience is a virtue and it all comes with being proactive

-Plan, assess, replan and execute

9. Set goals and use the tools to make them happen

-We are here to help you reach any goals, as consistency is the key

10. Science works.

-Follow the plan, recover and fuel your body

Week 13 and 14 will be focused on de-loading and doing some fun benchmark workouts to start the year back on our new percentages and next cycle! Bring on the Olympic lifts!!

Stay Strong!

DRS Strong,

Coach Rosario

DRS Strong Week 11- 12 weeks are born!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 14 Dec 2014 23:30:46 GMT

“There are things you can control and others you CANNOT, grab the barbell and channel the inner feelings that help you push through and pass limits you didn’t believe you could.”

It is how you respond to situations and events through out life that gives you the edge to reassess and comprehend why things happened in the first place. It is when you get up and continue with a better focus and a purpose in hand!! Monday December 15th, 2014 will mark 12 weeks of hard work, dedication, challenges, ups and downs, paleo and nonpaleo, heavy days, spicy days and recovery sessions. It comes down to showing up that day and doing the best you possibly can for that day only. That is the only thing you can control.

Last week was a preparation mentally and physically to get you to perform and feel good going into this week. Your dedication and patience pays off not only with performance numbers but also with how you physically and mentally you feel now. This week will be about having fun, enjoying lifting weight you didn’t think you were capable of and shattering records that seemed impossible at one point in your life.

You all are already breaking records and ahead of the pack by getting up and showing up for you every day you are at DRS. Keep on building a better you and add on to that temple of yours that no one can build better than yourself.

Stay strong,

DRS Strong

Coach Rosario

DRS Strong Week 10- Quality Sleep!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sat, 06 Dec 2014 23:31:59 GMT

“The struggle you are in today is developing the strength you need tomorrow”

December 15th will be our max out week. Every one has been working and putting in the effort and patience to be able to do the movements and finish the workouts. It is important to attend daily if possible on that week before Christmas to have a number on each of the strength movements to be able to calculate percentages for strength. Also, we will be testing your gymnastics, conditioning and your athletic abilities to keep you DRS Strong for the next cycle.

Each person has different goals for this month and we want to help facilitate them by providing you with a constantly varied programming but with a purpose in mind.

Continue striving and finish this year strong regardless of the holidays. It will give you a head start for the New Year. This week we will be getting prepped mentally and physically for the following max out week. The best thing to do is continue to do your best at getting quality sleep. Quality means uninterrupted sleep. As hard as it might seem, if life or work allows only for 7 hours of sleep, try at least have uninterrupted sleep by keeping the room cool, not watching or using your phone for at least an hour before going to bed and making sure your room is as dark as possible.

Remember, you ask your body and mind to perform like a machine; you also have to regenerate and take care of your engine. Recovery is key for any good performance, whether is at school, work or at DRS.

Keep up the great work, recover and fuel your body for a purpose!

DRS Strong,

Coach Rosario

DRS Strong Week 8- Technique and Speed

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 23 Nov 2014 23:34:39 GMT

You have to get up every morning and say "I CAN DO THIS"

Every single morning you get a clean slate. You decide what you want to do with it. You have a chance to be that person you want to be. All it takes is self-motivation.

DRS Strong programming is to make you physically and mentally strong. Its purpose is to shape your temple and lay a foundation to build on. It allows the capacity to increase workload and intensity without sacrificing recovery time.

In this blog I wanted to make an emphasis on the importance of movement progressions and loading. We want you to succeed and want you to be able to do all the movements at the prescribed weight. The goal here is to help you reach those goals and guide you through the process. Also, our purpose as coaches is to provide you with the tools and scale or modify movements that will best help you get to the next step. I have to say that I am very proud of all athletes here at DRS because of how coachable you all are. Also every one has been very perceptive to coaching cues on how to move more efficiently and be technically sound.

How much weight to use is one of the most frequently asked questions in the fitness world. This is important because every single person is different and it requires strength and technique to be able to move a load from rest position. There are two very important variables that can help you determine what load to use, ultimately the coach will decide what load is best for each athlete.

1) Technique: Be a master of every single basic movement. By moving in the right patterns, your body and brain will adapt to those patterns and will allow you to get more efficient every time.

2) Speed: If you have mastered the technique in a certain exercise or movement, the next thing to go for should be speed, not weight. If you are able to move in the right pattern and increase the speed of the movement while continuing to keep the right form then you know you have achieved a different level of progression in that movement.

Depending on the exercise this is when you can begin to think about loading. Your body is now ready to take on a third variable: Load (weight). Now this is where the cycle starts all over again, with more weight you focus on technique and speed and so on.

There are a lot of different suggestions we can give you to help you achieve your goals and it can also be overwhelming to try and execute all of them during the movement. It is important to focus on key points during the exercise to be able to achieve the best movement pattern on a specific movement. Keep up the good work and strive for greatness each day you show up at DRS.

DRS Strong,

Coach Rosario

Why CrossFit and Huntington Beach are the Perfect Match!

Fri, 21 Nov 2014 23:36:07 GMT

CrossFit is a culture that has escaped from Santa Cruz California and expanded past California, The United States, and now can be found all over the world. This is pretty remarkable that this amazing community has spread so quickly and changed many lives all throughout the world. Yet at the very root of CrossFit and Functional Fitness in general, it all leads back to California.

Greg Glassman started the very first CrossFit in Santa Cruz, California when every other global-gym had kicked him out for incompatibility with training styles. It is easy to see how this could of happened. Coach Glassman asking his clients to do 21-15-9 of Thrusters and pull ups while others are raking up calories burned on the elliptical machine.

This training methodology grew in popularity and more people began to try these somewhat strange workouts that were posted to CrossFit.com each day. In 2007 the inaugural CrossFit Games happened at a ranch in Aromas, California. The games continued to grow and in 2010 the games switched events from Aromas to the Home Depot Center in Carson, California. This is also the place in 2011 where Reebok signed a 10-year title sponsorship deal with the CrossFit Games. The Games continue to get bigger and bigger every single year and athletes who are bigger, faster, and stronger.

In 2014 another facet of Functional Fitness occurred on the scene when the NPGL made its presence known to the world. In the inaugural season of this professional sport the final match occurred in Irvine, California.

CrossFit in Huntington Beach means you are in the middle of the entire history of CrossFit. It means being able to go watch the CrossFit games every summer with your community and friends at your box. It also means you can watch teams for the National Pro Grid league compete right in your backyard. Aside from the types of events you can attend and be a part of within our CrossFit community, pursuing your own health through CrossFit in Huntington Beach is ideal.

Being as close to the beach as we are allows you to add different facets to your training that many others do not have. Being able to run sprints in the sand, which is significantly less impact on your body than running sprints on concrete. You could also take a swim in the ocean. This is something you can do when you are sore or if you have any nagging injury, then going for a swim is a fantastic way to get your body moving without doing any more damage.

So enjoy living in this beautiful city and take full advantage of everything it has to offer!

DRS Strong Week 7- Foot patterns and consistency!

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 16 Nov 2014 23:38:01 GMT

" Have big dreams, you will grow into them" –Anonymous

Week 7 has been a very exciting week at DRS Athletics. We have been on the DRS Strong Programming for almost two months and testing week turned out to be a huge success. We started the week with testing 10RM Front Squat and 2k row. It was very satisfying to see athletes go beyond what they thought was physically and mentally impossible. We had some great scores ranging from #205 lbs front squat to 7:29 sec on the 2k row.

We continued the week on Wednesday testing 3RM Deadlift as well as max effort midline tests. We had a top male Quentin Priddy getting 305 unbroken sit-ups and female athlete Kelly Hall at 325 reps.

We ended the week with 3RM OHS and as all athletes progress through this difficult movement, we see a lot of improvements in mobility and strength already. Why start on overhead squats instead of original back squats or even front squats?

One, you can get away having a deficiency in strength or mobility with front/back squats but not when you put a load overhead. Second, I truly believe that overhead squats test your strengths and weaknesses and being able to perform this squat will transfer in many other movements. The weaknesses exposed in this movement allow us to see what every person needs to work on. For example: very stiff and tight shoulders or stiff ankles will inhibit your ability to achieve squat depth without compromising form. This specific squat is one of the best movements you can do to improve posture, mobility and strength. We will continue to work on this movement as well as adding the traditional back squat and front squat.

One word of advice is to be consistent on your foot position every single time you do any kind of squatting. Whether it is wall balls, thrusters, front squats, back squats, goblet squats, consistent foot placement allows for muscle memory. Working the position every single time is key so when there is a new variable such as a load overhead or in the front rack position, you can now focus solely on the variable presented.

Next week we will be testing 5RM strict press and other fun athletic skills as well as going back to DRS Strong Programming. It is extremely important to track your records and to have specific goals set to be able to achieve them. For example: I want to be able to connect my toes to bar, or I want to be able to reach full depth on my squat without sacrificing my position, or even more specific than that. I want to focus on my left heel not to leave the floor every time I squat because it inhibits me from keeping a strong position for overhead squats, therefore I cant go up in weight. Goals that are specific and realistic can be attainable and have great success rates.

Everyone can be a master of basics to create a solid foundation for the temple you want to build and create. Do not rush progress, continue to be consistent and follow the plan.

DRS STRONG,

Coach Rosario

DRS Strong Week 6- Positive Mindset

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 10 Nov 2014 23:39:13 GMT

"I've learned that you can keep going long after you think you can't" -Paul Presley

There are thoughts that can invade and blur our thinking. There are physical limits that can impede continuing but there is one thing that we can control and that is our mind. Our mind is very powerful and it can help when needed. Week 6 was a test to your mental strength and perseverance; you saw high reps of front squats and countless pushups and dips just to mention few. All with a reason behind it, and one of the reasons is to prepare you for what is ahead. No, this does not mean that the reps will increase more and more, this means that as your body gets prepared and increases work capacity, your mind needs to expand to withstand physical challenges.

We had a primer example with out very own Kolbie Nguyen. She had been doing CrossFit for 3 years and was never able to do a rope climb. She had the strength and the background to do it but her mind lacked confidence. As of Wednesday October 5th, she completed an 18ft rope climb. This not only showed mental toughness but she is overcoming her fear of heights and training her mind to go farther then ever imaginable. Great job Kolbie!

Lets focus this week on mental strength and positive mindset, especially because week 7 will be testing week! Hoorah!

Look for the DRS Grand Opening Blog this week

Coach Rosario

Surviving Your First Week of Paleo

Sat, 08 Nov 2014 23:41:16 GMT

Oh Paleo, such a simple word, yet so much impact can come from it. If you have done any research about this style of eating you have heard about the endless benefits that it brings. It is an anti-inflammatory diet that can support your training as well as just keep you healthy and happy for years to come. I am not going here to convince you why you should switch to this style of eating (we will leave that for a different post!), I am here to give you some basic tips on how to survive your first few weeks on paleo.

KEEP THINGS SIMPLE

It is so easy to get caught up in the paleo world online, and all of a sudden you think you need to be going low carb paleo, throw in intermittent fasting, and some butter in your coffee and your good to go right? Wrong, just relax and make things as simple as humanly possible. Eat Meat and Vegetables. Simple. Cook with some coconut oil and eat good fatty meats. Yes I am telling you to eat a Giant steak whenever you want. You are welcome.

EAT GOOD FOOD

You need to find food that you enjoy eating. Life is way to short to eat bad food. Eat amazing food every single day; don't think of paleo as a punishment and the world sucks because you cant eat Oreos. Think about enjoying incredible food you will be eating that fuels your body properly.

Eat the same thing over and over. In the beginning you will be overwhelmed, so finding a few meals that you really enjoy eating and are simple to make will make this process easier. You can branch out later on if you need to, but for now eat good simple food.

FIND A PALEO BLOGGER

Find a paleo blogger than you can find some recipes to get you started. Juli from Paleomg is one of my favorites, she is a good one to start with. She is funny and gives you recipes that are easy to make. Smoky Bacon Chili is a meal that I make once a week, it makes great leftovers and it is ridiculously easy to make.

This is just one blogger, since the evolution of this paleo community there are now hundreds of different bloggers who really just want to help people in their transition to eating this way. So find someone who makes food that you like.

FIND A BUDDY

This is not new advice, it is easier when you have a friend, family member or loved one to do something with! This includes the switch to paleo. Things will be much better if you can get all the junk out of the house and start from scratch. So throw away the cereal and Twinkies and get some real food in your house.

GO EASY ON YOURSELF

Last piece of advice I would give you is to just relax and go easy on yourself. You do not need to be perfect for you to start living a healthy life, so do not chuck it all out because you just could not turn down the cake at a birthday party. Just take it one meal at a time and fuel your body well!

Enjoy the Process; eating a nutritionally dense diet that will make you healthy is an amazing thing. So enjoy the process of transforming your body into this incredible machine that is capable and strong and healthy!

DRS Strong Week 5- Progressive Overload

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 02 Nov 2014 23:42:46 GMT

"Do your duty and a little bit more and the future will take care of itself." –Andrew Carnegie

Okay, lets talk about Monday's workout. I am very proud of the response of everyone here at DRS and the enthusiasm and hard work from every single person. The workout itself was challenging yet fun and one of the longest one for most of you but you endured and kept on chipping away.

The purpose of dialing technique and progressive overload is very important because it allows your body and mind to get familiar with the movements without really getting in a routine. The routine is the enemy but muscle memory can be your best friend. We want to create good habits and a solid foundation for movements to continue to do good repetitions. It is OK to slow down and tackle technique, and it is also OK to pick up the pace with the movements that you are more familiar with.

Week 5 has been another excellent variation of movements and different domains of time and tasks. For most of the athletes that started with us 5 weeks ago, I can testify they are already surpassing what they didn't think was possible and that is very important and makes the DRS crew very proud!

We ended this week with a bang with our first Halloween WOD and we couldn't be happier to see every one's spirit and enthusiasm to celebrate all together. We also have two Halloween babies, Anna Linduska and Kolbie Nguyen HAPPY BIRTHDAY! We hope we exceeded your expectations on your Halloween/B-Day WOD

Saturday free community WOD consisted of team rowing 4k and farmers carries as well as finishing with burpees at the end in honor of Liz Nguyen's birthday plus one!

Week 6 will be having tests on strength, endurance, agility and gymnastics to continue checking your progress. Great work everyone!

Coach Rosario

DRS Strong Week 4- Personalized blueprint

rosario@drsathletics.com (Rosario Rios Aguilar) — Sun, 26 Oct 2014 22:44:15 GMT

"Progress is impossible without change, and those who cannot change their minds cannot change anything." –George Bernard Shaw

We thrive to build better people here at DRS Athletics, but what really makes people better? One of the things that we encourage athletes to do is to be fluid like water. To be receptive in order to change habits and behaviors that have led you here, but also to hold on tight to those that make you the positive person you are.

Every single person is wired different which requires a personalized blueprint. We build you from the ground up when it comes to mechanics, technique and safety. Even though we pay close attention to individual needs, we do understand the importance of strong foundations for everyone. This week has been very successful when it comes to squatting and gymnastics. We have seen great improvements on everyone in their positions and the ability to use their own body to create enough torque to lift and to move in space.

The programming this week has been focused on learning the body positions to best suit you during squatting and to continue to create a solid foundation to improve work capacity (the amount of volume, load and intensity you can withhold).

Top Scores have been battled on the ladies side. We need the fellas to bring it on!

Kolbie Nguyen is the most consistent at getting top scores and not a surprise, Ninja Tom Nguyen (dad) has been the leading guy in 3 out of 4 workouts.

Lets make this week another great one and focus on one skill at a time. Pick a goal you want to accomplish by the end of the week. Whether it's to get the kipping motion, become more efficient on burpees, or even to drop the sugar cravings you get in the afternoons. Keep striving to be better than yesterday!

Coach Rosario

Will CrossFit Make Me a Better Athlete?

Thu, 23 Oct 2014 22:45:50 GMT

I can confidently answer that question, yes. Here are 7 reasons why doing CrossFit will make you a better athlete!

STRENGTH

Strength gets you freaking strong. One of the main focuses of this workout methodology is to get you strong in a variety of different lifts, going beyond just squat, bench, and deadlift and introducing the Olympic lifts as well. These movements require strength and explosiveness because these lifts are complex movements that require the entire body in order to execute properly.

POWER

Power is the ability to exert maximal force in a short amount of time, which can be seen in accelerating to your max speed in a short amount of time. Power is one of the most important components in most sports, and training that power is found all over CrossFit. Olympic lifts require that quick, fast burst of energy that creates power. Power is also created in movements like box jumps, sprints, and prowler pushes. These movements programed properly will facilitate the recruitment of fast twitch muscle fibers.

COMPETITION

CrossFit is the perfect training methodology for any serious athlete because it keeps you competing even when you are not on the field or court. CrossFit prides itself on its measurability. You can use benchmark workouts to see how you are progressing in your overall fitness. This allows you to compete against yourself, and know that your hard work is paying off. During everyday class you will also be pushed by others in the class, making you pick up the bar just 2 seconds earlier so you can beat the person next to you. Making you better each day you come into the box rather than working out alone.

COMMUNITY

Similar to a sports team that feels more like family than friends, we also feel this in our CrossFit community. Not only are they going to push you to be your very best each and every day, they are going to pick you up on your worst. They will be the ones cheering you on to finish your last rep when you feel like you have nothing left. This is the community of CrossFit that makes you roll out of bed at 6am and work out when you would rather keep sleeping. Every fitness expert in the world will tell you to get a workout buddy to keep you accountable, well walk into a box and you will find 100 workout buddies.

BODY CONTROL

CrossFit is different than many traditional workout protocols in that it has a focus on gymnastics movements. Skills such as handstand push-ups, dips, pull-ups, muscle ups and L-sits are all movements that require a significant amount of body control in order to execute. Gymnasts are the best in the world at manipulating their body and understanding how to use their body most effectively. Adding these skills is beneficial to any athlete to better use their body no matter what sport they play.

INJURY PREVENTION

Although CrossFit has the bad rap that you are going to walk into a box and walk out with 5 broken limbs, I will confidently argue the opposite to be true for athletes. The most common way that an athlete gets injured is an overuse injury, meaning they use the exact same muscles every single day in order to throw a ball, shoot a basket, jump a hurdle, and after time your body can get worn down in that area. CrossFit on the other hand is the exact opposite. It’s created in order to make you use every muscle you didn’t know you have and never doing the same workout from one day to the next. CrossFit allows your body to recover from your sport by forcing you to use your body in different ways than you ever would in one specific sport.

FUN

The last reason why CrossFit will make you a better athlete is because it’s fun! Seems simple right? Well it is, fun means that you want to go into the box every single day, which means you don’t miss workouts, which means you are getting just that much better every single day. When you are dreading the training you need to do that day more than likely you will skip at one point or another.

DRS Strong Week 3- Every rep counts!

rosario@drsathletics.com (Rosario Rios Aguilar) — Mon, 20 Oct 2014 22:47:14 GMT

"Every Rep Counts" What does that really mean? For DRS Athletics it means more than one thing. It means that every athlete has different needs and a different pace of training. It means giving it your best for that single day. We record your records because it is important to us to follow your progress and carefully see how your body is responding to our programming. Every week I will be posting the top male and female scores on each WOD for the week, and NO this does not mean that our other athletes are not important. This just means we all have to get better and strive for our own best and share everyone's hard work!

This is DRS Athletics 3rd week being open and we could not be happier to be up and running. The turnout has been spectacular and we could not ask for a more supportive community and athletes.

This programming is for CrossFit group classes only. We also offer sports performance, CrossFit Elite, CrossFit RX and individual programming.

For specific questions email me: Rosario@drsathletics.com

I will be releasing this blog every week to keep you updated on what is going on and how AM classes are doing compared to PM classes. Keep up the good work and get DRS Strong!!

Coach Rosario

Be Comfortable in the Uncomfortable - The Power of Community

rosario@drsathletics.com (Rosario Rios Aguilar) — Sat, 30 Aug 2014 22:50:39 GMT

What is the power of community?

In thinking about what community really is, I have come to understand that you may not know what you have been missing unless you have discovered it and truly experienced it for yourself. Only then will you be able to imagine the endless possibilities that community can bring.

It's not every single day that you encounter something that takes you out of your comfort zone. Vulnerability is uncomfortable. Taking risks is uncomfortable. Pushing our bodies to extremes is uncomfortable. But yet, every single experience that is uncomfortable allows for growth, for inner strength and to discover something more about ourselves that we didn't know before. Strength is not what you can do but what you didn't think you could overcome. All of these encounters help with insight into ourselves and allow us to appreciate those who have helped us along the way.

Challenge Yourself

Thu, 28 Aug 2014 22:52:13 GMT

CrossFit is successful for so many reasons. It builds community; it's fun; it's challenging, it makes you better. When you first begin CrossFit it can seem as though getting through the workout every day is a success in itself, and it is. It's amazing to see our bodies perform in a way we never thought possible.

Then we progress, and all of a sudden running 400 meters is no problem, and it's possible to get through the 20 pull ups that day's WOD requires. As you progress through your experience with CrossFit I would challenge you to challenge yourself.

I have seen it time and time again, when people start to get comfortable with using bands for pull ups, or an empty bar for a workout. Challenge yourself, take that band off the bar and do the pull ups RX'd. Sure, you might finish slower, and sure it might be hard. BUT YOU WILL HAVE GOTTEN BETTER. You will leave the box that day better than when you walked in, you will have done something you didn't think was possible.

Maybe you need to bump your weight up to RX'd, or stop breaking up your sets, whatever you need to do to get better, DO IT. Remember that the amazing thing about CrossFit is that athletes of all different abilities come in and do the workout, that means you get out of it whatever you put into it.

It's up to YOU how you will progress as an athlete.

That feeling is what makes people great not only in CrossFit, but in life. You start to believe that the impossible is possible with every aspect of your life.

So, get in the gym and challenge yourself, then go out in your life and do the same.