Wednesday
Apr242013

Phil Stevens Powerlifting Seminar

Phil Stevens is an accomplished strength athlete and strength coach. Athletically he has considerable experience in Powerlifting, strongman competition, and highland games. Phil is the 2007 APA World Champion in the 242-pound class (total). He has held the APF 275-pound class raw National bench, squat, deadlift, and total records. Phil is now working his way to a 804+lbs raw beltless deadlift in the 275 weight class he just narrowly missed at lockout in Pleasanton Ca. He has been ranked in the “Top 10” in the deadlift across all national powerlifting federations. In addition, Phil has in a few short months moved to the A class in highland games with the goal of going Pro. He has accomplished all this despite being crushed as a child having his pelvic structure shattered in 16 pieces, his femoral artery severed and replaced, being told he would never walk again, and having no cartilage remaining in his left hip. 
Phil has also been an insider in the industry for over a decade. He has worked as a strength coach, on large scale forums, and for supplement companies as a strength coach and consultant, and rubbing elbows with the best coaches in the world. Phil has been employed by equipment manufacturers as a consultant on how to better produce their lines of equipment. Has vast experience coaching in person and distance with men and women in all walks of life from athlete to beginner. Has taken a number of athletes from the couch, or simple recreational lifter and brought them to national and world record holders in strength sports. Phil is known as the guy who has been there done that, from facing life halting injury to recreating himself from obese in his early 20′s to an 165lb runner, to a national record holding athlete – if you’re there, it’s likely he can relate.
Professional Commitments: In addition to his coaching duties, He also is the co-founder of Strength Guild. He serves as the Kansas State Chair for the SPF Southern Powerlifting Federation. He is the founder of Lift For Hope, an annual strength competition with proceeds donated to charity. He is the co-creator and host of Iron Radio with Dr. Lonnie Lowery and Rob Fortney. The number one rated fitness and nutrition podcast available for free via the website (ironradio.org) or on Itunes. He also runs his own printing and marketing business which he uses to help fitness professionals and gyms as well as federal and state governments including the armed forces (business cards, business forms, books, CD’s to t-shirts with everything in between) that can be found at www.bingcolorprint.com
Other Noteables Bullet Points:
Have coached athletes to National and world titles in powerlifting in numerous age groups from teen to master. Also worked 5 years training fitness competitors and physique athletes as well as everything from endurance competitors to strength athletes reach their goals
Owns and operates Strength Guild the facility as well as online entity and its power, Olympic lifting and highland games teams. 
Starting Strength Certified by close friend Mark Rippetoe, Attended and lent a hand at Marks first Starting Strength Cert in San Diego.
Attended and helped teach the deadlift portion of the Crossfit powerlifting cert at Crossfit Pleasanton with close friend Mark Bell and Jesse Burdick. 

Phil has coached numerous Olympic lifting certifications at crossfits across the USA from Crossfit Arizona (John Crow) to Crossfit Montana (Chris and Lisa Lupo), Crossfit New Mexico to Diablo Crossfit where Phil met his wife and fellow coach and owner of Strength Guild Sarah.
With his marketing, promotion and print business Phil creates the products and shipments for heavy hitters in the fitness industry such as close friend Jim Wendler and his 531 line. Mark Bell and his super training team as well as many crossfits across the country.
Phil has been a speaker in numerous seminars with PT’s gaining CEU’s from NSCA, ISSN, ACE and more.

 

 

  Phil Stevens Powerlifting Seminar

 

Saturday June 1, 2013 9am-6pm, for all levels

June 1st & 2nd 9am-6pm for Competitors & Coaches

 

Day 1

1. Raw Powerlifting defining the sport and its training benefit and differences over athletics, as well as raw vs equiped.

2. Squat

3. Bench

4. Dead Lift

We will go through all moves, ID differences in leverages in people and show how they can maximize their own body

 

Day 2

Learn how to coach

Lift heavy and learn your weakness

 

Only 40 spots available!!!!

 

Category

Monday
Apr152013

ROOKIE RUMBLE 2

>>>RULES<<<

* Never placed top 5 in any CrossFit competition

* Coach MUST sign your waiver to confirm your eligibility (http://www.herculescrossfit.com/downloads)

* Never done an RX competition

* 1 year or less CrossFit experience

* NO coaches or personal trainers

* You should NOT be able to RX most of your daily WODs


$50 registration, includes shirt

 

***You MUST show up for one of the following registration times or you will lose your spot:  Saturday June 15th 12pm-2pm or Sunday June 16th 6:45am-8am

Have some fun and dress in Patriotic colors =)

WODs wil be released 2 weeks before the competition

Movement standards>> Cleans, lateral jumps over a paralette , kettlebell swings, deadlifts, farmers carry with plates, dumbbell snatch, kettlebell sotts press, sit to stands and plyo push ups

PLEASE READ ALL THE ABOVE. If you still have questions, email Lesha at fitnessggiirll@hotmail.com

VENDORS>>> Contact Lesha Kastl at fitnessggiirll@hotmail.com 

Monday
Feb252013

Atlas Stones for sale at Rookie Rumble

After Rookie Rumble is over, we will be selling FOUR - 73lb Atlas Stones/$50 each and FOUR - 116lb Atlas Stones/$80 each. They will only be used during the finals, so will be basically new.

Please email fitnessggiirll@hotmail.com to purchase them now and pick up after Rookie Rumble is over.

Saturday
Feb232013

ROOKIE RUMBLE WODs & HEATS

1st WOD starts 8:30am!!!!!

Registration times and days:  Friday March 15th, 6:30pm-8:30pm

                                           Saturday March 16th 6:45am-8:00am

**We run ON TIME!!  If you miss your WOD you get a 0 score!

You MUST bring the liability waiver with you.  You can find it here labelled Rookie Rumble Waiver >>>>
http://www.herculescrossfit.com/downloads/

 

THERE WILL BE FOOD AVAILABLE FOR PURCHASE:

 

Our Vendors/Sponsers


WODs

Please watch the videos for standards

 

WOD #1 “Leaping Leprechaun”   

6minute AMRAP of:

3 Front Squats 65/95lbs

5 Lateral Burpees

7 Kettlebell Swings 35/53lbs     

 

WOD #2  “Fighting Irish”   

3 rounds for time of:

20 Deadlifts 115/155lbs

5 right arm Kettlebell Push Press 35/53lbs

5 left arm Kettlebell Push Press 35/53lbs

5 minute cap.

 

WOD #3 “Lucky Chipper”

150m Overhead Plate Carry 25/45lbs

20 Hand Release Plate Push up 25/45lbs

30 Goblet Squats 35/53lbs

40 Overhead Walking Lunge Steps 25/45lbs

400m Run

12 minute cap

 

Heat 1

Matthew Burkett,  Jaeger Brooks

Michael Hoellwarth,  Adam Wells

James Jennings,  Michael Brown

Jared Aochi,  Matthew Fong

Erin Ivison,  Lisa DiMare

Alysia Gould,  Lindsey Keeton

Leslie LeBaron,  Jena Reid

Marinelli Aballa,  Sandra Tienda

 

Heat 2

Camiloe Ramirez,  Douglas Ryle

Anthony Ancheta, Trey Monk

Julian Godinez, Rich Andres

Matt Tafoya,  Frank Sabala Jr.

Amy Foster, Nancy West

Heather Lent,  Rina George

Lis Santos,  Lauren Allen

Erin Stuart, Kim Beier

 

 

 

 

 

 

Heat 3

Justin Whitford,  Anthony Brosas

Alden Smith,  David Perry

Daniel Whittaker,  Kevin Lau

Richard Sun,  Sonny Tosco

Jessica Espinoza,  Heather Baybayan

Molly Kaoom,  Anna Guillermo

Samantha Aochi,  Yvonne Dominguez

Ashley Recede,  Stephanie Martinez

 

Heat 4

Georgory Burns,  Joel Guy

Matt DeLaFuente,  Michael Rivera

Christopher Rodriguez,  Dexter Aballa

Charles Solla,  Bishant Burathoki

Sandy Seymour,   Alexandra Jennings

Nicole Rogers,  Fina Prak

Kelsey Bethel,  Jessie Banuelos

Amber Moon, Tammy Ault

 

 

 

 

 

 

 

 

Heat 5

Erick Ruelas,  Branden Cresencia

Ivan Miranda,  Marco Gonzales

Scott Birmingham,  Jason Beier

Ash Havens,  Jose Santana

Eritrea Ramirez,  Zelina Ramirez

Leslie Straker,  Finy Prak

Patricia Gee,  Czarina Ward

Laura Rodriguez,  Alicia Dobales

 

Heat 6

David Trotter,  Bennie Dimas

Michael Postma,  Michael Wright

Ryan Hatheway,  Drew Malin

Todd Braden,  David Saha

Cathrine Cortez McDonald, Shonda Davis

Molly Merson,  Melissa Rude

Laura Kocourek, Heidi Vasarhely

Chantel Thomas,  Gina Gomez

 

 

 

 

 

 

 

 

Heat 7

Henry Mijares,  Mark Texon

Andrew Pacumio, Ricky Amaro

John Delos Reyes, Larry Anair

Robert Viray, Lance Pimentel

Nancy Rueles,  Natalie Gil

Evelyn Serrano,  Joanie Gemignani

Kim Bui, Robin Lewis

Jenna Fie, Cindy Colb

 

Heat 8

Joshua Abel,  Brandon Montaner

Matt Transue,  David Maggart

Rob Day,  Landon Meyer

Peter Song, Seth Tosta

Sue Ann Peng, Christina Branco

Aimee Texon,  TessaWolf

Chrissy Bernazzani,  Denise Myrick

Taneya Sawangwan,   Andrea Vicente

 

 

 

 

 

 

 

 

Heat 9

Matt Cochrane,  Edna Burgos

Tito Molina,  Rob Gibson

Patrick Trainer,  Branden Hall

Adam Nurmalik,  Joey Lind

Nicole LaBare,  Deanna Ortiz

Julie Alberston,  Rhea Singh

Kristen Gandek,  Elizabeth Kelly

Nitiya Brooks,  Lana Delacoeur

 

Heat 10

Wes Hundley,  Roberto Perez

Steven Hernandez,  Arnold Koo

Glenn Moon, Ernesto Dominguez

Stephen Rosales,  Jeff Reiss

Allyson Prero,  Michele Roche

Kelly Maxwell,  Vanessa Deeds

Sarah Hall,  Jennifer Auchenbach

Vanessa Lanzas,  Audrey Womack

 

 

Heat 11

Jason Cline,  Justin Pagila

Reza Kazemini, Alberto Ruesga

Jeff Serena,  Bryan Boudreaux

Jose Espinal, Brett Johnson

Alissa Bryce,  Francisca Gonzales

Destini Galindo,  Jessica Spray

Lisa Tran,  Suni Miller

Hillary Gurule,  Patricia Schwartz

 

Heat 12

Jason Gurule,  Bill Johnson

Soloman Pena,  Cordon Hamilton

Chris Fleckenstein,  Cody Lee

David Titus,  Chris Polvorosa

Alexandra McLean,  Jenny Gilmore

Hawanya Lima,  Carly Dowis

Lillian Brady,  Danielle Jones

Andrea Pieretti,  Sabrina Hernandez

 

WOD #1 Leaping Leprechaun

 Heat 1- 8:30    Heat 7- 9:30          

Heat 2 – 8:40   Heat 8 – 9:40

Heat 3 – 8:50   Heat 9 – 9:50

Heat 4 – 9:00   Heat 10 – 10:00

Heat 5 – 9:10   Heat 11 – 10:10

Heat 6 – 9:20   Heat 12 – 10:20

 

WOD #2 Fighting Irish

 Heat 1- 10:30    Heat 7- 11:00          

Heat 2 – 10:35   Heat 8 – 11:05

Heat 3 – 10:40   Heat 9 – 11:10

Heat 4 – 10:45   Heat 10 – 11:15

Heat 5 – 10:50   Heat 11 – 11:20

Heat 6 – 10:55   Heat 12 – 11:25

WOD #3 Lucky Chipper

 Heat 1- 11:30    Heat 7- 1:00          

Heat 2 – 11:45   Heat 8 – 1:15

Heat 3 – 12:00   Heat 9 – 1:30

Heat 4 – 12:15   Heat 10 – 1:45

Heat 5 – 12:30   Heat 11 – 2:00

Heat 6 – 12:45   Heat 12 – 2:15

 Finals:  “Pot of Gold” Approximately 2:45pm

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Friday
Feb082013

Price Changes

The new price change only effects those who are NOT on auto billing. All those with "special" pricing can be grandfathered in by doing auto billing.  Auto billing can be stopped at any time, with as little as 1 days notice, as long as it is in writing.  It does NOT lock you into a contract.

 

Drop in Fee for all adult classes - $15

Beginner Class – unlimited classes $109 auto billing, $119 month to month

3 months prepaid - $327, 6 months prepaid $594

 

Advanced Classes

2 classes per week - $109 auto billing, $119 month to month

3 classes per week - $119 auto billing, $129 month to month

Unlimited Classes - $129 auto billing, $139 month to month

3 months Prepaid - $357, 6 month prepaid $654

 

Sessions

Package of 10 sessions - $120

Package of 20 sessions - $200

 

HCF Kids       Drop in fee $8       10 sessions - $70

5-9 years old $59     10 years and up $79

 

Discounts for ALL classes (you may not combine discounts)

10% for a family of 2, military, fire police, medical or student

15% for family of 3,  20% for family of 4,  25% for family of 5