CJ

CJ_AMAt the beginning of 2017, CJ decided to focus on improving his nutrition.  Since committing to eating clean,

CJ has lost 19 pounds!

CJ, you look fantastic and your success motivates all of us! Keep fightin’ the good fight!*


Foam Rolling & Stretching Class

Mobility and Stretching ClassLack of flexibility getting you down? Let’s do something about it! Each Saturday we’ll focus on a different body part.

2/4: Hamstrings/Low Back/Glutes

2/11: Thoracic/Shoulders/Chest

2/18: Quads/Hip Flexors

2/15: Calf/Foot/Ankle

Sign up now>>


Rick

rick-amRick was positively ON FIRE during the month of December. He set new personal records in all 3 power lifts:

SQUAT: 177.5KG/390#

BENCH PRESS: 118.5/260#

DEADLIFT: 195KG/429#

Rick has been strength training for over a decade, so hitting new numbers is no small feat! Rick, your quest for continual improvement is admirable… and inspiring!*


Mean and Lean in 2017

Weighing InAre you ready to establish new, healthy habits… AND lose weight?

This competition is perfect for you! Instead of simply weighing in every week and recording pounds lost, this competition relies on a point system. There are 9 different ways to earn points – categories include: exercise, food journaling, drinking water, sleeping, and of course weight loss! At the end of 6 weeks, you will have established new, healthy habits – and you’ll fit in your skinny jeans! WOOT!

COMPETITION DATES: 1/9 – 2/17

ENTRY FEE: $100

AWARDS: Prizes awarded based on TOTAL POINTS earned!

  • 1ST PLACE: 60%
  • 2ND PLACE: 30%
  • 3RD PLACE: 10%

POINT SYSTEM: MAX = 1 POINT/DAY FOR EACH CATEGORY*

1. FOOD LOG: What matters gets measured – and believe us, it matters!!! If it goes in your mouth, it gets logged! Partial entries DON’T count! Log ALL your food/drink for the day, earn a point. (We recommend My Fitness Pal, but any online food journal will work!)

2. STEPS: We want you up and moving throughout the day! Get 10,000 steps in a single day, earn a point. WOOT! (We recommend Fit Bit, but any ol’ pedometer will do!)

3. STEADY STATE CARDIO: Scheduling time to exercise is critical to your success! To earn a Steady State point, you must complete 30 minutes of continuous, uninterrupted activity in a single session. (Steady State Cardio can be walking, riding a bike, rowing, swimming, etc. Max points = 1/day).

4. INTERVALS: Go hard, get a point! Each of the following = 1 point. (Max points for intervals = 1/day).

Power 10s (ROWER: 1 set of 3) Reverse Tabata (AIRDYNE: 10:20 x 3)

5. STRENGTH: Get under a barbell, get a point! Every strength training session = 1 point (max = 1/day).

6. SLEEP: You must be in bed with the lights off/phone on the nightstand (not in your hand!) for 8 continuous hours. (Even if you don’t actually sleep for 8 continuous hours, you’ll still earn a point)

7. WATER: Pound water for points! 64 ounces of water = 1 point.

8. *WEEKLY WEIGH-IN: Get on the scale, get a point! (It doesn’t get much easier than that!) You can weigh every day if you like, but you can only earn a point when a GrassIron Trainer weighs you in each week (MAX = 1 point/WEEK)

9. WEIGHT LOSS: At the end of the 8 week competition, every percent of body weight lost will be worth 20 points. For example, if you’re 12% lighter than when you started, you’ll earn 240 points.

• •

HEALTHY HABITS WEIGHT LOSS RULES:

INTIAL WEIGH-INS MUST TAKE PLACE BETWEEN MONDAY 1/9: 7AM – 5PM FRIDAY 1/13

FINAL WEIGH-INS : 7AM-5PM FRIDAY 2/17

ALL PARTICIPANTS ARE RESPONSIBLE FOR TRACKING POINTS/MUST USE OFFICIAL FORM PROVIDED BY GRASSIRON

PRIZES WILL BE AWARDED BASED ON TOTAL NUMBER OF POINTS EARNED

IF A PARTICIPANT’S BMI DROPS BELOW 18.5, HE/SHE WILL BE DISQUALIFIED

IF A PARTICIPANT LOSES GREATER THAN 3% OF HIS/HER BODYWEIGHT DURING THE FINAL WEEK OF
THE COMPETITION, HE/SHE WILL BE DISQUALIFIED

• ENTRY FEES: CASH ONLY!


Jess

jess_amJess competed in her first-ever powerlifting meet in November, The Longhorn Open at the University of Texas. She remained cool as cucumber and performed like a seasoned pro, making 8 of 9 lifts and setting two new lifetime PRs!

SQUAT: 92.5kg/203#

BENCH PRESS: 55kg/121#

DEADLIFT: 125kg/275#

Jess, you kept your wits about you and knocked it out of the park – not easy to do at your first-ever competition! We’re so proud of your effort and your performance!*

 


Sarah

sarah-amSarah has made incredible strength gains in the past six months – most recently she

deadlifted 90kg/198#

at the Day of the Dead, her first-ever competition! And judging from how quickly the weight jumped up, there’s plenty more in the tank!

Sarah, we love your deadpan sense of humor and can’t wait to see how much you deadlift before it’s all said and done!*

 


Stephanie

steph-dlThis lifter has made some serious strength gains over the past several months!

When Stephanie started, she could only bench press 15kg. She can now

bench press 27.5kg for 4 reps!

Her back squat has gone up 25kg – she can now

squat 40kg!

And last but not least, she can now

deadlift 45kg x 4 reps!

Stephanie, your hard work and consistency (she hasn’t missed a single training session since starting in January) inspire all of us to do more! And we love your tank tops, too!*

 

 


Start List: September Showdown 2016

wl banner

Session One: Weigh-In 8am, START TIME 10am

Barnes, Laura

Beckingham, Marguerite

Bezdany, Holly

Hager, Amanda

Hand, Keira

Keenan, Roxie

McClure, Rebekah

Montenegro, Fabiana

Rivera, Isabella

Stoute, Mitzi

Session Two: Weigh-In 10am, START 12:00

Brule, Ethan

McCuster, Felix

Keenan, Charles

Kosnik, Paul

MacMullen, John

Moritz, Andrew

Newman, Austin

Richardson, Cody

Rivera, Joshua

Shellnut, Austin

Smith, Ryan


Third Annual Day of the Dead

Day-of-the-Dead-webUnsanctioned DEADLIFT-ONLY Meet!

SIGN UP

GrassIron’s Third Annual “Day of the Dead” is an unsanctioned, casual meet perfect for both new and experienced lifters. Lifters will compete for one of four 1st place prizes – a Growler filled with local craft beer! Growlers will be awarded to the top male and top female in the Open Division (placement based on Wilks formula) as well as the Master’s division (40+ years old, placement based on Wilks + Age Coefficient – based on age attained in 2015).

Lifting singlets are NOT required but encouraged. The lifter’s knees must be visible to judge lockout (tights are permitted, baggie sweat pants are NOT).
Tall socks that cover the shins are REQUIRED. Shoes are not required.
Standard “raw” powerlifting accessories are allowed (belt, knee/elbow sleeves, wrist wraps, etc), but assistive gear (Squat/DL Suits, briefs, knee wraps, sleeves made of wrap material, etc) is NOT allowed. Straps are NOT allowed.
All lifts will be performed with a specialty “Texas Deadlift Bar” and Pendlay Elite bumper plates. All weights will be in kilograms. There will be pound-to-kilo conversion charts available in the warmup area as well as the scorer’s table. The bar can be loaded to 290kg/640lbs in this fashion.

Each lifter will be granted 3 attempts in a standard “Round Robin” flight arrangement. Opening attempts must be given at weigh-in. Opening attempts cannot be changed after the lifter’s flight has begun.
Second and third attempts must be given to the scorer’s table within 60 seconds of completion of the previous lift. A lifter can increase their weight by 1kg increments only.
ONLY third attempts may be changed, up until the bar has been loaded, and up to two changes can be made.

Non-members are welcome to compete!

SIGN UP

DATE: Saturday 10/22/16

TIME: TBA

FEE: $30

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SIGN UP

ENTRY DEADLINE: All meet forms must be received by Midnight, Friday 10/15/16 – late entries will not be accepted. Entry fees will NOT be accepted at weigh-ins.

Best Overall: Open Male and Female using Wilks
Best Overall: Masters Male and Female using Age-Adjusted Wilks

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.


Colin

Screen Shot 2016-08-29 at 8.17.37 AMColin’s had an incredible month. So far he’s

deadlifted 180kg

That’s 8kg heavier than his previous best!

The following week he

bench pressed 120kg

That was 7.5kg heavier than his previous personal best!

Colin has been strength training for nearly three years, so gains are a little harder to come by now! Adding 15.5kg to these two lifts is really amazing!

Colin, you inspire all of us to lift more. Kudos to you!*


September Showdown 2016

DATE: 9/24/16

TIME: Finalized meet information and schedule will be e-mailed to competitors and posted online at: http://www.grassiron.com

FEE: $50

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SANCTION NUMBER: 43-16-49735

MEET DIRECTOR: Amalia Litras, 512-699-7732
amalia@grassiron.com

ENTRY DEADLINE: All meet forms must be received by Midnight, Saturday 9/16/16 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

Sign Up

AWARDS:
Best Overall: Youth Male and Female using Sinclair
Best Overall: Junior Male and Female using Sinclair
Best Overall: Open Male and Female using Sinclair
Best Overall: Masters Male and Female using Sinclair and Malone-Meltzer Coefficients

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

*SINGLETS ARE REQUIRED

You are REQUIRED to produce a PICTURE ID (for those 16 and older) and a current USA WEIGHTLIFTING MEMBERSHIP CARD at weigh-in. Membership renew will NOT be provided at the contest. Renewals must be completed through the National Office or www.usaweightlifting.org prior to the competition.

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.

Sign Up


Murph

MurphLast summer Murph weighed in at 220 pounds. In December he went to UT for a DEXA scan: 212 pounds and 22.6% body fat. He decided to make fat loss his primary focus.

Despite struggling with an injury that has limited the type and intensity of activities he can do right now, Murph has dropped more than 14 pounds of fat!

His July 1st DEXA scan:

197 pounds, 17.1% body fat

His secret? Morning training sessions in a fasted state and a very high protein diet. And he’s basically eliminated all starchy carbs.

Today he’s down to 190 pounds – so roughly 14% body fat.

Getting down to 14% body fat is no small feat. Getting down to 14% body fat while dealing with an injury is nothing short of amazing!

Murph, you’re an inspiration to us all! Keep doing what you’re doing!*


Dr. J’s Sleep Solution

Pillow NLEvery week we get random questions about products related to health and fitness, so we’ve decided to start “Things We Like”. Each month we’ll talk about different health and fitness products we’ve stumbled across and really like… or in some cases, even love!
That said, the first Thing We Like is Dr. J’s Sleep Solution, a pillow designed for back and side sleepers. If you’re like most of us, you’ve tried almost everything: feathers, memory foam, bamboo, etc., without much luck.

Dr. J’s has a deep indention in the center (it really feels like it cradles your head when you’re lying on your back), and the sides of the pillow are higher than most pillows we’ve tried, which is great for keeping your cervical spine in alignment.

Pillows are definitely not a one-size-fits-all item, but for what it’s worth, it’s one of the Things We Like!


Amanda

amandaIn June Amanda competed in her first-ever Powerlifting Competition at the Naturally Fit Games. She made all 9 attempts and polished off a perfect day with a

100kg deadlift!

That’s more than 2 times her bodyweight!

Amanda, it takes guts to get out there and put it all on the line – we’re so proud of you for challenging yourself to do just that!*

 


Beginner Yoga Class

Yoga PicSUNDAYS AT 10AM!

_______________________________________

Drop In: $15
5-Pack: $60
10-Pack: $100
________________________________________
BYOM – Bring your own mat

Beginner Yoga Class

Beginner YogaMarguerite recently completed her Yoga training in India… and she’s super-excited to share what she learned!

She’ll be teaching her first

Beginner Yoga Class this SUNDAY 6/12 at 10am.

Questions? Email marguerite@grassiron.com

*BYOM – Bring your own mat


Wendy

Wendy_websiteWendy trained exceptionally hard to prepare for the Tough Mudder Half, a 5-mile race filled with epic obstacles.

She started off doing Goblet Squats with a 25# kettlebell… she can now back squat 99 pounds! She focused on grip strength and can how hang for a full minute (Scale a wall? No problem!)

All the hard work paid off – she crushed the mud-drenched obstacles… and most importantly, she had a whole lot of fun doing it!

Wendy, we’re so impressed with how hard you work you work in the gym and well you did on the course! Kudos to you!*


Brad

Brad AM

Since joining GrassIron in February, Brad has made incredible progress!

First of all, he’s

Lost 25 pounds!

And he’s been getting strong while getting lean!

Deadlift: 87.5kg/192# x 5 reps

Bench Press: 70kg/154# x 8 reps

Incline DB Press: 65# x 8 reps

And he can now do unassisted pull-ups!

Brad, it’s been so much fun to watch your transformation! We’re eager to what you’ll accomplish in the next few months*


Meghan

Meghan NLMeghan’s been hitting it hard lately, and it’s really paid off! So far she’s

LOST 20 POUNDS!

And she’s a great deal stronger, too. When Meghan started training with us, she was doing goblet squats with a 12-pound kettlebell. Now she’s

BACK SQUATTING 40kg/88 POUNDS FOR REPS!

She started with a 30kg/66# Hex Bar Deadlift. Since then she’s switched to the barbell and she’s

DEADLIFTING 50kg/110# for reps!

Meghan, you’re doing fantastic and we’re extremely proud of your accomplishments!*


Spring Fling 2016: Video

Congrats to all the competitors, and a HUGE thank you to all the volunteers! It was a fun day!

Missed all the action? No worries. We saved the third attempts just for you!

YouTube Preview Image

Spring Fling 2016

SESSION ONE: WEIGH IN: 8-9AM, LIFT: 10AM

Barnes, Laura

Beckingham, Marguerite

Beckwith, Kim

Chu, Jennifer

Hanson, Sarah

Hernandez, Marina

Keenan, Roxie

Knote, Stephanie

Munoz, Kat

Sanchez, Heather

Sears, Rita

Simmons, Taylor

Sheppard, Jade

Velez, Karina

SESSION TWO: WEIGH-IN: 10:30-11:30AM, LIFT: 12:30PM

Blanchard, Lee

Elias, Arturo

Escamilla, Alex

Garrison, Logan

Griffin, David

Keenan, Charles

Kingston-Beitia, Gabriel

Minikus, Keith

Rivera, Joshua

Smith, Ryan

Sullivan, Michael

Whitefield, Jake

Wilkins, Kenny


Lose Sleep, Get Fit?

outdoor_exercise_thLet’s start with the bad news: we lose an hour of sleep Sunday night. BOO! But wait – there’s good news!

Exposure to sunlight cues special areas in the retina to release a hormone called serotonin.  This wonderful little hormone boosts mood and energy.  As a matter of fact, according to the Journal of Psychiatry and Neuroscience, exposure to sunlight can also benefit those suffering from SAD (Season Affective Disorder), premenstrual dysphoric disorder, and in pregnant women with depression. WOOT!

So you’re about to get a big MOOD BOOST! Take advantage of it! The days are going to be longer, your energy levels higher… this is the perfect opportunity for you to set some new fitness goals!

Schedule your FREE Consultation today!


Nick

Nick PhotoNick has been training with GrassIron for the past 6 months, and during that time

he’s made some fantastic strength gains.

  • BSQ: 105kg/5 reps
  • DEADLIFT: 125kg/3 reps
  • BENCH PRESS: 90kg/5 reps

In addition to getting a whole lot stronger,

he’s lost 30 pounds!

Nick, we’re proud of your hard work and your accomplishments! We’re eager to see what’s next for you!*

 


Kate

kateKate’s been training with GrassIron for about 3 months, and during that time she’s made great progress! The results from her DXA scan show she’s

lost 17lbs of body fat and gained 3lbs of lean muscle!

She’s lost fat, gained muscle AND she’s getting stronger! In November she could Hex Bar deadlift 20kg for 5 reps. In January she hex bar deadlifted 60kg five times! She started by doing TRX assisted squats – she now can goblet squat 40 pounds for 8 reps!

In addition to getting in 2 strength training sessions in each week at GrassIron, she’s doing 40 minutes of cardio four days a week on her own!

Kate, we admire your dedication and hard work! Your success inspires all of us!*


Sanctioned USAW Meet

web 3USAW SANCTIONED MEET: Spring Fling 2016

The last day to qualify for the National Championships is 3/26 – if you still need a total, sign up before we fill up!

SIGN UP

This is a Texas State Championships Qualifying Event (TSCQE)

DATE: 3/26/16

TIME: Finalized meet information and schedule will be e-mailed to competitors and posted online at: http://www.grassiron.com

FEE: $50

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SANCTION NUMBER: 43-16-30858

MEET DIRECTOR: Amalia Litras, 512-699-7732
amalia@grassiron.com

ENTRY DEADLINE: All meet forms must be received by Midnight 3/19/16 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

SIGN UP

AWARDS:
Best Overall: Youth Male and Female using Sinclair
Best Overall: Junior Male and Female using Sinclair
Best Overall: Open Male and Female using Sinclair
Best Overall: Masters Male and Female using Sinclair and Malone-Meltzer Coefficients

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

*SINGLETS ARE REQUIRED

You are REQUIRED to produce a PICTURE ID (for those 16 and older) and a current USA WEIGHTLIFTING MEMBERSHIP CARD at weigh-in. Membership renew will NOT be provided at the contest. Renewals must be completed through the National Office or www.usaweightlifting.org prior to the competition.

SIGN UP

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.


Healthy Habits: 6-for-6 Challenge

Although last year’s Healthy Habits Competition was a huge success, we’d like shift the focus this year to COMMUNITY rather than competition. (We’ve got an amazing group of folks at GrassIron, and we feel like this is the perfect way for you to take full advantage of it).

This year’s Healthy Habits will be a challenge rather than a competition – in other words, no 1st or 2nd place prizes. We’ll have a private FB page for those participating – only folks who accept the challenge will be able to view this page. We’ll be posting daily, and we encourage you to do the same! We believe a private page is the perfect way to share ideas, recipes, find walking partners, offer support and encouragement – in other words, the perfect place for you to build a strong support network and to help one another make positive and lasting change!

Even though it’s not a competition, you’ll have a list and make checks daily – only this time you won’t be competing against other folks, you’ll be competing against yourself! Lists are great for a lot of reasons: they help us prioritize, they provide accountability, and they’re great for reducing stress and anxiety (ever feel like you have a million things to do but don’t know where to begin?). Lists are a fantastic way to track progress and improve self-esteem. And last but not least, they significantly increase your success rate!

And at the end of the Challenge, we’ll meet for Happy Hour and celebrate our success! Woot!

So what do you say? Are you ready to become a better version of yourself?  Here’s how we’re going to do it! Sign up here

THE 6-FOR-6 CHALLENGE:  1/4-2/14   $29

1. FOOD LOG: What matters gets measured – and believe us, it matters!!! (We recommend My Fitness Pal, but any online food journal will work.)

  • Weeks 1-3: If it goes in your mouth, it gets logged! Partial entries DON’T count! Log ALL your food/drink for the day, check it off the list.
  • Weeks 4-6: It’s time to build on the healthy new habit you’ve created during the past 3 weeks. For the next three weeks, you’ll continue logging all your food and drink, but now you’ll need to meet your macros goal, in order to check it off the list!

(If you’re currently logging food/tracking macros, don’t worry – we’ll customize this challenge to fit you.)

2. STEPS: We want you up and moving throughout the day AND we want you focused on making small, incremental increases each week. If you’re currently using a Fit Bit, your week one goal is to simply increase your current average by 10%. Weeks 2, 3, and 4 you’ll increase your average by 10% each week. Weeks 5 & 6 you’ll maintain your steps goal from week 4.

If you’re NOT CURRENTLY using a FitBit, here’s how you’ll approach the Steps Challenge:

  • Week 1 Goal: 6,000 steps/day minimum
  • Week 2 Goal: 8,000 steps/day minimum
  • Week 3 Goal: 10,000 steps/day minimum
  • Week 4+ Goal: 12,000+ steps/day minimum

Meet your daily steps goal, check it off the list WOOT!

3. STRENGTH TRAINING: Lifting weights increases your bone density, improves your balance, increases your metabolic rate, helps with glucose control, improves your sleep, lowers your risk of heart disease, and increases self-esteem! So let’s get in the gym and pick up something heavy at lease twice a week!

4. SLEEP: Want to improve memory, curb inflammation, boost creativity, lose fat, and build a stronger immune system? It’s easy! Get some REST! Turn off the lights, put your phone in airplane mode, and grab some shut-eye. We’re aiming for at least 7 continuous hours of sleep.

5. WATER: It has a major effect on energy levels and brain function, can help with weight loss, and keeps your skin looking great! So bottoms up! Your challenge for the next 6 weeks? Drink 64oz of water each day!

6. MYSTERY CHALLENGE: Every Monday on the private FB page we’re going to post a mystery challenge… it’ll be different each week – so it’ll keep you on your toes!

SIGN UP HERE

Here’s what you can expect from the PRIVATE FB PAGE:

MYSTERY MONDAY: We’ll post a new and different challenge every week!

TACO TUESDAY: Out of fresh ideas? We’ll share a healthy recipe every Tuesday – and we’d love for you to share one, too!

HUMP DAY: We’re going to keep you motivated and get you over the hump!

TIPPING POINT THURSDAY: We’ll share health and fitness tips to help you overcome obstacles and keep you moving in the right direction!

WEEKLY WINS FRIDAY: We want to hear all about your successes! We want you to share at lease one accomplishment from the week! WOOT!


Richard

Richard is a pretty amazing athlete! He can do Pistol Squats, L-Pullups, and last but not least –

HANDSTAND PUSHUPS!

Richard, we love how you just do what you do! No gruntin’ and groanin’, just quiet determination and amazing athleticism!*


Katherine

KatherineKatherine stepped up her game this fall and added a third training day to her week. The end result?

She deadlifted 57.5kg for two solid reps!

That’s more than her bodyweight!

While Katherine doesn’t necessarily love exercise, she recently mentioned she no longer minds the deadlift. That’s even more exciting than setting a new Personal Record!

We’re very proud of your effort and your accomplishments, Katherine!*

 


Beau

BeauDespite an incredibly challenging travel schedule, Beau rarely misses training sessions. The end result of his dedication?

During the Day of the Dead competition,

Beau deadlifted 235kg /517 pounds!

That was 7.5kg/16.5# increase over his previous best!

Beau, we love that you set challenging goals and fully commit to accomplishing them!*

 


Day of the Dead Meet Results

12115506_10153618535663936_9018833647605972989_nWe had a great time hosting our Second Annual Day of the Dead Competition! The intensity was off the charts – several personal records were broken on Saturday!

Congratulations to all the lifters, and a huge thanks to all the volunteers and spectators.

Don’t worry if you missed it – we’ve got both Photos and Video!


Jessica

Jessica LJessica’s had a FANTASTIC YEAR so far. She started out at 215 pounds – she’s down to 163!

Despite the fact that she’s lost 52 pounds, she’s made some pretty amazing strength gains:

Hex DL: 70kg/154# x 3 reps

Bench Press: 35kg/77# x 8 reps

Prowler Push: 50kg/110#

Jessica, we’re incredibly proud of your accomplishments! Kudos to you!*


Second Annual Day of the Dead

Day-of-the-Dead-webUnsanctioned DEADLIFT-ONLY Meet!

GrassIron’s Second Annual “Day of the Dead” is an unsanctioned, casual meet perfect for both new and experienced lifters. Lifters will compete for one of four 1st place prizes – a Growler filled with local craft beer! Growlers will be awarded to the top male and top female in the Open Division (placement based on Wilks formula) as well as the Master’s division (40+ years old, placement based on Wilks + Age Coefficient – based on age attained in 2015).

  • Lifting singlets are NOT required but encouraged.  The lifter’s knees must be visible to judge lockout (tights are permitted, baggie sweat pants are NOT).
  • Tall socks that cover the shins are REQUIRED.  Shoes are not required.
  • Standard “raw” powerlifting accessories are allowed (belt, knee/elbow sleeves, wrist wraps, etc), but assistive gear (Squat/DL Suits, briefs, knee wraps, sleeves made of wrap material, etc) is NOT allowed. Straps are NOT allowed.

All lifts will be performed with a specialty “Texas Deadlift Bar” and Pendlay Elite bumper plates. All weights will be in kilograms. There will be pound-to-kilo conversion charts available in the warmup area as well as the scorer’s table. The bar can be loaded to 290kg/640lbs in this fashion.

  • Each lifter will be granted 3 attempts in a standard “Round Robin” flight arrangement.  Opening attempts must be given at weigh-in. Opening attempts cannot be changed after the lifter’s flight has begun.
  • Second and third attempts must be given to the scorer’s table within 60 seconds of completion of the previous lift.  A lifter can increase their weight by 1kg increments only.
  • ONLY third attempts may be changed, up until the bar has been loaded, and up to two changes can be made.

Non-members are welcome to compete!

SIGN UP

DATE:              Saturday 10/17/15

TIME:              TBA

FEE:                 $30

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SIGN UP

ENTRY DEADLINE: All meet forms must be received by Midnight, Friday 10/10/15 – late entries will not be accepted. Entry fees will NOT be accepted at weigh-ins.

Best Overall: Open Male and Female using Wilks
Best Overall: Masters Male and Female using Age-Adjusted Wilks

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.

September Showdown: START LIST

SESSION ONE: 9AM  (WEIGH-IN: 7-8AM)

Pina, Arlene

De’Scacchi, Mary

Seaholm, Kimberly

Black, Holly

Crowell, Lindsay

Montenegro, Fabiana

Hager, Amanda

Hand, Keira

Miller, Annie

Liu, Rebecca

Ingell, Maggie

Allender, Kady

Hanson, Sarah

Barnes, Laura

Shannon, Janna

Garcia, Rayanne

Ngyyen, Taitlin

Koprowski, Christina

SESSION TWO: 11:30AM  (WEIGH-IN 9:30-10:30AM)

Gomez, Julian

Standley, Ken

Linden, David

Malby, Shaun

Smith, Ryan

Hector, Dunte

Hernandez, Edwin

Garza, Sebastian

Jones, Doug

Elias, Arturo

Harbuck, James

Peralta, Martin

Newman, Austin

Brandt, Martin

Frost, Matt

SESSION THREE: 1:30PM (WEIGH-IN 11:30-12:30PM)

Ingell, Ben

LaMantia, Michael

Harper, Grant

Piancente, Nick

Bray, DJ

Westmoreland, Travis

Pace, Lee

Keenan, Charles

Yelovich, Dane

Balderas, Martin

Shockley, Mark

Stevens, Benjamin

 


Mark

MARK 170 PHOTOPowerlifting Success Austin

Mark’s one of those lifters who works exceptionally hard week in and week out, and he’s been doing that for a few years now. He’s a very experienced lifter, so new Personal Records aren’t that easy to come by.

At 56 years young, Mark squatted 170kg/374#!

He’s been chasing that number for quite some time now, and after A LOT of hard work and consistent training, he can finally check it off the list!

Mark, we love your positive attitude and indefatigable work ethic – and we’re so proud of your most recent feat of strength!*


Liz

Liz AMLiz truly “stepped up” her game during this month’s 250-Mile Competition! Several members reported seeing Liz walking through the neighborhood “every time they opened their front door”! She started each day with a walk and made sure she kept moving throughout the day. When it was all said and done,

Liz walked an average of 9.78 miles/day to help her team win 1st Place…

despite the fact that she traveled to a work conference during the final week of the competition! As most of us know, finding time to exercise while out of town on business in incredibly challenging!

Liz, we applaud your commitment to self-improvement and team! And we’re so happy to learn you’re sitting less and moving more – even though the competition is over. That’s exactly what we hoped would happen – that this would become a new healthy habit!*


September Showdown

wl bannerSANCTIONED WEIGHTLIFTING MEET: September Showdown

REGISTER HERE

DATE: 9/12/15

TIME: Finalized meet information and schedule will be e-mailed to competitors and posted online at: http://www.grassiron.com

FEE: $45

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SANCTION NUMBER: 43-15-13

MEET DIRECTOR: Amalia Litras, 512-699-7732
amalia@grassiron.com

ENTRY DEADLINE: All meet forms must be received by Midnight, Saturday 9/5/15 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

REGISTER HERE

AWARDS:
Best Overall: Youth Male and Female using Sinclair
Best Overall: Junior Male and Female using Sinclair
Best Overall: Open Male and Female using Sinclair
Best Overall: Masters Male and Female using Sinclair and Malone-Meltzer Coefficients

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

*SINGLETS ARE REQUIRED

You are REQUIRED to produce a PICTURE ID (for those 16 and older) and a current USA WEIGHTLIFTING MEMBERSHIP CARD at weigh-in. Membership renew will NOT be provided at the contest. Renewals must be completed through the National Office or www.usaweightlifting.org prior to the competition.

REGISTER HERE

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.


Jason

Jason

Exactly 3 years ago Jason weighed 400 pounds and this shirt actually FIT HIM!

His total weight loss so far? 175 pounds!

He now weighs just 225 pounds, and he’s the strongest he’s ever been!

Since joining GrassIron a year ago, he’s set several Personal Records:

  • Squat: 115kg/253#
  • Bench Press: 95kg/209#
  • Deadlift: 140kg/308#

Jason, your determination to become healthier and your incredible weight loss are an inspiration to us all!  Your transformation is truly amazing!*


250-Mile Fitness Challenge

The Proclaimers were willing to walk 500 miles… and then walk 500 more.  We only want you two to walk 250 during the month of July (7/1-7/28).  Seems totally reasonable, right?!

__________________________________________________________________       

outdoor_exercise_thDETAILS:

  • You’ll be paired up in teams of two.  You can pick your partner, or we’ll pair you with another GrassIron Go-Getter. 
  • The entry fee is $50/team ($25 each).
  • Each team must walk a minimum of 62.5 miles each week (that’s 31.25 miles/person each week or 8,928 steps/person each day).
  • Each participant must wear a FitBit and join the GrassIron Group.
  • Mileage must be recorded/updated weekly on a chart at the gym.

Bonus:  FREE 15-Minute foot massages available Wednesdays from 5-6:30pm during the competition! 

___________________________________________________________________

PRIZES:

Each team that walks a minimum of 250 miles will be invited to Happy Hour at the end of the competition. WOOT!

piggybank_thThe team with the most mileage at the end of the competition wins 60% of the jackpot (to be split between the two Walking Wonders).

All other teams totaling 250+ miles will be entered into a random drawing for second place.  The team that is randomly selected will split the remainder of the jackpot (40%).

Let’s do this!!!

TEAMS:

  1. MARY NOEL  (MARY T.) + KERI
  2. MINDY + LIZ
  3. GABRIELLE (GABS)  + JULIA
  4. SHEILA + MARSHA
  5. SUSAN A. + ANNA
  6. KAREN  + STACEY (BRIDGES)
  7. ELAINE S. + ROY
  8. SUSAN K. + MARU
  9. WENDI + CHRIS
  10. CJ  + CINDY
  11. SHEREE + MARY MARGARET
  12. SALLY  + JIM
  13. MELISSA + MARTHA
  14. MEG  + CATHERINE
  15. DAWN + EVY
  16. COLIN  (C.T.) + MARGUERITE


Kelly

Kelly Machu PicchuKelly conquered the Inca Trail and made it to Machu Picchu!  The trek starts at 9,186ft – the highest point in the 27.5 mile hike is 13,780 ft!  So no small feat, to say the least!

In addition to strength training 3 X Week, Kelly did the following (and A LOT more) to prepare for her big adventure:

  • Hiked Mount Bonnell 5 times with a 20# pack!
  • Walked 12 miles with a 15# pack
  • Walked 8.3 miles with a 20# pack… and then climbed the Hill of Life 5 times!
  • Repeatedly tackled Lost Creek, Ladrea Norte, and Jester Boulevard

Kelly, your dogged determination to be prepared and ready to make the trek and HAVE FUN was an inspiration to all of us!  We’re very proud of your accomplishments!*


Matt

Matt 140Powerlifting Austin

Matt joined the powerlifting class in December and in that short time, he’s made some tremendous strength gains!  He comes in twice a week and does everything we ask of him.  At the end of the last 6 week training cycle, he set PERSONAL RECORDS in the competition lifts:

SQUAT: 100kg (220#)

BENCH PRESS: 90kg (198#)

DEADLIFT: 140KG (308#)

Matt, we appreciate how hard you work, and we LOVE your positive attitude and infectious laugh!  That 140kg deadlift looked sooooo easy – we’re can’t wait to see how much you pick up at the end of the next training cycle!*


Small Group Personal Training

semi-private training austin

Small Group Personal Training is perfect for you if enjoy the camaraderie and support of training with a group but need an individualized program and flexibility in scheduling.

HOW WE’RE DIFFERENT:

Most of the time, “small group personal training” is anything but personal!  In a lot of programs, everyone does the same thing, even though their goals and fitness levels might be completely different .  That’s NOT how we do things here!  Each person has their own clipboard and an individual program specific to them.  NO TWO PEOPLE DO THE SAME EXACT PROGRAM – EVER!  After all, small group personal training should be personal!

We don’t use cookie cutter programs published in magazines or WODs found online – we have an experienced team of trainers that design a program specific to you.  Every time we sit down to write a program, we consider your goals and your training history.  You’ll have a new program every 4-6 weeks, so you’ll be able to measure progress… and you won’t ever be bored!

With our small group personal training, you are NOT responsible for finding  your “training partners” – you simply schedule your session and show up ready to work… and that’s it!  We take care of the rest!

After years of training folks, we’ve learned that working out with one or two partners increases motivation and provides a built-in support group.  That’s what makes Small Group Personal Training is so effective.  A strong sense of community is critical, and a little friendly competition makes folks work harder.  All of which means you’ll get to your goal even faster!

IS SMALL GROUP PERSONAL TRAINING RIGHT FOR YOU?

  • Do you enjoy training with a group but need an individualized program?
  • Do you want need a flexible training schedule?
  • Do you have a specific training goal and a deadline?

Schedule your FREE Consultation today, and you can see for yourself if our Small Group Personal Training is right for you!


GrassIron Open: Photos and Video

Results---GIO

Sanctioned Olympic Weightlifting Meet Austin

A big THANKS to all the competitors, coaches, volunteers, and spectators for making Saturday so much fun!

Missed all the action?  No worries… we’ve got both video and photos!

YouTube Preview Image

 


Box Jumps: Take Off & Landing

PATRICK JUMP ARTICLECharles Keenan, USAW
Box Jumps are a great hip extension movement used to develop explosive power.  While power cleans might trump the box jump in terms of overall power development, box jumps are a great substitute when power cleans might be contraindicated, such as with a baseball pitcher.  This article will briefly cover the basics of a box jump, specifically the “take off” and the “landing”.

Basic Box Jump Take Off

  • Feet Shoulder Width
  • Swing arms back while hinging hips back (load the hamstrings and glutes)
  • Keep knees out as the arms swing forward and the hips extend
Basic Box Jump Landing
  • Keep your eyes on the box
  • LAND SOFTLY
  • Keep hips above parallel squat
  • STEP down off box (don’t jump off)
Typically most injuries occur during the landing of a box jump.  In order to avoid injury, it’s important to select an appropriate box height where the athlete can have a “soft” landing and keep their hips above a parallel squat.  As an athlete progresses, the height can be raised to a more challenging level.

Ryan

11037222_10153154579718936_636635134803904460_nAustin Olympic Weightlifting Success Story

Ryan has worked exceptionally hard over the past 8 months. He’s spent a lot of time focusing on improving his flexibility and range of motion (the stuff that’s not very fun or glamorous!) while trying to increase his strength relative to the olympic lifts.  All that hard worked paid off this past weekend!

Ryan competed in the GrassIron Open – it was his first-ever olympic weightlifting meet, but he performed like a seasoned pro!   He made all six attempts (which is no small feat, even for an experienced competitor) AND

he tied his current Snatch PR (85kg) and set a new Clean & Jerk PR with 107kg!

Ryan, congratulations on a very impressive performance!  You had a fantastic day – and you certainly earned it!  Keep doing what you’re doing – the sky’s the limit!*


GrassIron Open Start List

Team-GI_FBWeigh-In: 8am

Start: 10am

Aguilar, Raiza

Barnes, Laura

Beckingham, Marguerite

Campo, Liz

Crowell, Lindsay

Flores, Sylvia

Garces-Wood, Ana

Garcia, Rayanne

Hager, Amanda

Hand, Keira

Hanson, Sarah

Keenan, Roxie

Ojeda, Ashley

Sanchez, Heather

Vasquez, Lisa

Weiser, Sarah

Woodall, Lynn

Wooderson, Sarah

 

Weigh-In: 11am

Start Time: 1pm

Anderson, Aron

Black, Adam

Blanchard, Lee

Brandt, Martin

Chance, Kevin

Griffin, David

Hicks, Luke

Hull, David

Keenan, Charles

Minikus, Keith

Ramos, Ryan

Roberts, Taylor

Sione, Alex

Shockley, Mark

Smith, Ryan

Warren, Ash

Woodall, Devon

 


GrassIron Open Sanctioned Weightlifting Meet

Team-GI_FBUSAW SANCTIONED WEIGHTLIFTING MEET:GrassIron Open

REGISTER HERE

DATE:4/4/15

TIME: Finalized meet information and schedule will be e-mailed to competitors and posted online at: http://www.grassiron.com

FEE: $45

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SANCTION NUMBER:  43-15-05

MEET DIRECTOR: Amalia Litras, 512-699-7732
amalia@grassiron.com

ENTRY DEADLINE: All meet forms must be received by Midnight, Friday 3/28/15 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

REGISTER HERE

AWARDS:
Best Overall: Youth Male and Female using Sinclair
Best Overall: Junior Male and Female using Sinclair
Best Overall: Open Male and Female using Sinclair
Best Overall: Masters Male and Female using Sinclair and Malone-Meltzer Coefficients

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

*SINGLETS ARE ENCOURAGED

You are REQUIRED to produce a PICTURE ID (for those 16 and older) and a current USA WEIGHTLIFTING MEMBERSHIP CARD at weigh-in. Membership renew will NOT be provided at the contest. Renewals must be completed through the National Office or www.usaweightlifting.org prior to the competition.

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.

REGISTER HERE


Mindy

MINDY FB CHOLAUSTIN WEIGHT LOSS SUCCESS!

At the beginning January Mindy entered the Healthy Habits Weight Loss Competition.  She added two 30-minute high intensity training sessions each week, and she began using My Fitness Pal to log her food.  Although she’s logged food before, this time she took a completely different approach.

She began entering her food before eating, and it made a world of difference in her food choices!

She learned how to rely on the macronutrient “pie”when selecting foods, so her protein/fat/carb ratio is the best it’s ever been!

She lost 4% of her bodyweight during the competition, and even more impressive, her calculated LDL cholesterol dropped 121 points!

She’s continued logging food even though the competition is over, and every day she continues to learn more and more about nutrition and how to eat to support her goals and maintain good health.

Mindy, we’re so very proud of you!  You’ve learned so much since the beginning of the year – we’re excited to see what you’ll achieve in the next few months!*


Sally

Sally-WebsiteWeight Loss Success Austin!

On January 5th Sally signed up for the Healthy Habits Weight Loss Competition… and she’s been dialed in ever since!   In this competition there are 9 different ways to earn points – categories include: exercise, food journaling, drinking water, sleeping, and of course weight loss!  During the first month, she earned every point possible – except for three… and she only missed those because she had a root canal!  WOW!

Weight loss so far?  10 pounds!

Sally, we admire your dedication and determination!  Keep your eyes on the prize – you inspire all of us to work harder – thank you!*


Evy

EVY AM B&AAustin Weight Loss Success Story!

Evy has been a competitive athlete and pretty darn fit most of her life.  A little over a year ago,  Evy bumped into Pattie at the Dirt Trails and Pony Tails 5K Trail Run.  A week after the race, Evy decided to take her fitness to the next level:  she came in for a Free Fitness Consultation and decided to join the GrassIron family.

Since weight loss was one of Evy’s primary goals, she gave up sodas all together, became more mindful of carbohydrate consumption in general, and added strength training to her weekly fitness routine.  The end result?

She’s LOST 38 POUNDS!

Trail RunNow 38 pounds lighter AND STRONGER, she’s even more fleet of foot!  She’s currently averaging an 8:37/mile pace… and that’s on a trail!

Evy, we’re so proud of your amazing transformation, and we can’t say enough about your big smile and positive attitude!  Kudos, Evy!

UPDATE:  April 2015  Evy hit the 50# mark!  This is the lightest she’s been since high school!*


Weight Loss Competition

Weighing InAre you ready to establish new, healthy habits… AND lose weight?

This competition is perfect for you! Instead of simply weighing in every week and recording pounds lost, this competition relies on a point system. There are 9 different ways to earn points – categories include: exercise, food journaling, drinking water, sleeping, and of course weight loss!  At the end of the competition, you will have established new, healthy habits – and you’ll fit in your skinny jeans! WOOT!

WEIGHT LOSS COMPETITION DATES: 1/5 – 2/23

ENTRY FEE: $100

AWARDS: Prizes awarded based on TOTAL POINTS earned!

  • 1ST PLACE: 60%
  • 2ND PLACE: 30%
  • 3RD PLACE: 10%

POINT SYSTEM:  MAX = 1 POINT/DAY FOR EACH CATEGORY*

1. FOOD LOG: What matters gets measured – and believe us, it matters!!! If it goes in your mouth, it gets logged! Partial entries DON’T count! Log ALL your food/drink for the day, earn a point. (We recommend My Fitness Pal, but any online food journal will work!)

2. STEPS: We want you up and moving throughout the day! Get 10,000 steps in a single day, earn a point. WOOT! (We recommend Fit Bit, but any ol’ pedometer will do!)

3. STEADY STATE CARDIO: Scheduling time to exercise is critical to your success! To earn a Steady State point, you must complete 30 minutes of continuous, uninterrupted activity in a single session. (Steady State Cardio can be walking, riding a bike, rowing, swimming, etc.)

4. INTERVALS: Go hard, get a point! Each of the following = 1 point.

  • Power 10s (ROWER: 1 set of 3)
  • Reverse Tabata (AIRDYNE: 10:20 x 3)

5. STRENGTH: Get under a barbell, get a point! Every strength training session = 1 point.

6. SLEEP: You must be in bed with the lights off/phone on the nightstand (not in your hand!) for 8 continuous hours. (Even if you don’t actually sleep for 8 continuous hours, you’ll still earn a point)

7. WATER: Pound water for points! 64 ounces of water = 1 point.

*8. WEEKLY WEIGH-IN: Get on the scale, get a point! (It doesn’t get much easier than that!) You can weigh every day if you like, but you can only earn a point when a GrassIron Trainer weighs you in!  Max = 1 point/WEEK

9. WEIGHT LOSS: At the end of the 8 week competition, each percent of body weight lost will be worth 20 points. For example, if you’re 12% lighter than when you started, you’ll earn 240 points.

WEIGHT LOSS COMPETITION RULES:

INTIAL WEIGH-INS MUST TAKE PLACE BETWEEN 7AM MONDAY 1/5 – 5PM FRIDAY 1/9

FINAL WEIGH-INS : 7AM-7PM MONDAY 2/23

ALL PARTICIPANTS ARE RESPONSIBLE FOR TRACKING POINTS/MUST USE OFFICIAL FORM PROVIDED BY GRASSIRON

PRIZES WILL BE AWARDED BASED ON TOTAL NUMBER OF POINTS EARNED

IF A PARTICIPANT’S BMI DROPS BELOW 18.5, HE/SHE WILL BE DISQUALIFIED

IF A PARTICIPANT LOSES GREATER THAN 3% OF HIS/HER BODYWEIGHT DURING THE FINAL WEEK OF THE COMPETITION, HE/SHE WILL BE DISQUALIFIED

ALL PARTICIPANTS MUST BE A CURRENT MEMBER OF GRASSIRON

ENTRY FEES: CASH ONLY!


Happy Holidays

holiday-ornamentsHoliday Hours

Wednesday 12/24: 6am – 4pm

Thursday 12/25:  CLOSED

Friday 12/26: Regular Hours

Wednesday: 12/31: 6am – 4pm

Thursday: 1/1: CLOSED

Friday: 1/2: Regular Hours

 


Mark

IMG_7066Austin Powerlifting Success Story!

Mark’s been thinking about competing in a powerlifting meet for quite some time now… last month he finally bit the bullet and registered for the Longhorn Open in Austin.

Despite this being his first meet, Mark performed like a seasoned pro!  He made all 9 attempts (which is no small feat) AND

he totaled over 1000 pounds!!!

Mark, while we’re extremely proud of your individual performance, we’re even more impressed with how much encouragement and support you consistently give other lifters  – in our eyes, you’re the quintessential team player!


Terry

10635714_10203406442334189_730097976719352494_nAustin Fitness Success Story!

To say Terry is a hard worker would be to make the understatement of the year!  This woman is working double-time to get fit!  Every weekend she laces up her sneakers and tackles the Wild Basin and Hill of Life at the Greenbelt.  All of those miles paid off:

In October she ran a Half Marathon!!!

When she’s not charging up a hill at the Greenbelt or cranking out the miles on her bike, she’s in the gym picking up heavy things.

Last month she deadlifted 80kg (176 pounds) for 5 reps! And last but not least, she’s lost 16 pounds!

Terry, your work ethic is unmatched!  We love your positive attitude and your willingness to go the extra mile!  Your enthusiasm for fitness and self-improvement is contagious!  We feel lucky to be on your team!


Oktoberfest Start List

SESSION ONE: 

WEIGH-IN: 8am

START TIME: 10am

 

Barnes, Laura

Bond, Michelle

Carr, Tara

Garces-Wood, Ana

Hand, Keira

Hanson, Sarah

Houck, Bailey

Kay, Leah

Kellis-Carr, Ashleigh

Keenan, Roxie

Knote, Stephanie

Koprowski, Christina

Moore, Michelle

Ruston, Abby

Taylor, Kelsey

Tucker, Aubrey

Woodall, Lynn

Wooderson, Sarah

 

SESSION TWO: 

WEIGH-IN: 10:30am

START TIME: 12:30pm

Alarcon, Alfonso

Black, Adam

Bretschneider, John

Covarrubias, Carlos

Eckardt, Santiago

Goyeneche, Travis

Hector, Dunte

Johnson, Rod

Keenan, Charles

Kushiyama, Shawn

Penson, Kevin

Redus, Richard

Richardson, Lucas

Shockley, Mark

Smith, Nathan

Wilkins, Kenny

Warren, Ash

Woodall, Devynn

 

Questions?  Contact the Meet Director

 


Stephanie

StephanieAustin Cycling Success Story!

Stephanie’s been doing a lot of strength training for the past year: lifting big weights, throwing medicine balls, slamming battle ropes, and pushing the Prowler, but this is the first time she’s put her conditioning to the test in such a major way!

She rode her bike 25 miles!!!

And while doing so, Stephanie also helped raise funds to make sure everyone in Central Texas can get the care and support they need to face breast cancer.

Stephanie, we’re really proud of you for challenging yourself, getting out of your comfort zone, and helping others while doing it!  And super-proud of you for pedaling up every hill (you pushed the Prowler so you didn’t have to push your bike!  WOOT!) You are one BAD MAMMA JAMMA!


Unsanctioned Powerlifting Meet: Austin TX

Day-of-the-Dead-webDay of the Dead

This is a DEADLIFT-ONLY Powerlifting Meet!

GrassIron’s first “Day of the Dead” competition is an unsanctioned, casual meet where you can set new Personal Records and vie for one of four 1st place prizes – full Growlers of local beer!  These will be awarded to the top man and top woman in the Open Division (placement based on Wilks formula) as well as Master’s division (40+ years old, placement based on Wilks + Age Coefficient – based on age attained in 2014).  A lifter must choose either Open or Master’s upon registering.

Lifting singlets are NOT required, but encouraged.  A lifter’s knees must be visible (to judge lockout).  Tall socks that cover the shins are REQUIRED.  Shoes are not required.  Standard “raw” powerlifting accessories are allowed (belt, knee/elbow sleeves, wrist wraps, etc), but assistive gear (Squat/DL Suits, briefs, knee wraps, sleeves made of wrap material, etc) is not allowed.

The meet will be performed with a specialty “Texas Deadlift Bar” and Pendlay Elite bumper plates, all weights will be in kilograms.  There will be pound-to-kilo conversion charts available in the warmup area as well as the scorer’s table.  The bar can hold up to 290kg/640lbs in this fashion.

Each lifter will be granted 3 attempts in a standard “Round Robin” flight arrangement.  Opening attempts will be given at weigh-in and can be changed until 5 minutes before a lifter’s flight.  Second and third attempts must be given to the scorer’s table within 60 seconds of completion of the previous lift.  A lifter may not reduce their attempt weight and can increase their weight by 1kg increments only.  ONLY third attempts may be changed, up until the bar has been loaded, and up to two changes can be made.  Read USAPL Lifter’s Handbook for more information on this process.

SIGN UP

DATE:              Saturday 10/25/14

TIME:              TBA

FEE:                 $30

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SIGN UP

ENTRY DEADLINE: All meet forms must be received by Midnight, Friday 10/17/14 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

Best Overall: Open Male and Female using Wilks
Best Overall: Masters Male and Female using Age-Adjusted Wilks

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.

Karen

Karen

Austin Weight Loss Success Story!

When she decided she wanted to lose weight, Karen made some major lifestyle changes.

In March she decided to become gluten-free.  She also started keeping a food journal and methodically tracking everything she eats.

Now Karen sets her alarm and wakes up early every morning to exercise.  As a matter of fact, for the past several months Karen has averaged over 100,000 steps each week!  That’s almost 15,000 steps every day!!  (Those of you who’ve worn a FitBit or a pedometer know just how impressive that is!!)  And in case you were wondering, that’s about 7.5 miles!  Since the beginning of the year, there have been multiple weeks that she’s taken over 120,000 steps!  Even on the weeks when she takes almost 18,000 steps a day, she never misses a strength training session!

The end result: Karen has lost over 40 pounds!

Your weight loss success and dogged dedication are truly inspiring, Karen!

UPDATE: APRIL 2015 – Karen has lost 82 pounds so far!


Sanctioned Weightlifting Meet: Austin TX

Team GrassIron: Official USAW Club

Oktoberfest: Last Chance Qualifier

USAW Sanctioned Weightlifting Meet Austin TX

DATE:10/18/14

TIME: Finalized meet information and schedule will be e-mailed to competitors and posted online at: http://www.grassiron.com

FEE: $45

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SANCTION NUMBER: 43-14-12

MEET DIRECTOR: Amalia Litras, 512-699-7732
amalia@grassiron.com

ENTRY DEADLINE: All meet forms must be received by Midnight, Friday 10/10/14 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

SIGN UP HERE

AWARDS:
Best Overall: Youth Male and Female using Sinclair
Best Overall: Junior Male and Female using Sinclair
Best Overall: Open Male and Female using Sinclair
Best Overall: Masters Male and Female using Sinclair and Malone-Meltzer Coefficients

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

*SINGLETS ARE REQUIRED

You are REQUIRED to produce a PICTURE ID (for those 16 and older) and a current USA WEIGHTLIFTING MEMBERSHIP CARD at weigh-in. Membership renewal will NOT be provided at the contest. Renewals must be completed through the National Office or www.usaweightlifting.org prior to the competition.

Registration is NON-REFUNDABLE and NON-TRANSFERABLE.

SIGN UP HERE


Sarah

Olympic Weightlifting Austin
Sarah completing a 73kg Clean & Jerk at an Olympic Weightlifting Meet in Austin

AUSTIN OLYMPIC WEIGHTLIFTING SUCCESS STORY!

Last month in Austin, in only her second olympic weightlifting meet (ever), Sarah clean and jerked 73kg – that’s 13kg MORE THAN HER BODYWEIGHT!

Great lifting, Sarah!  80kg isn’t far off!!!*


Weight Loss Competition

8 WEEK WEIGHT LOSS COMPETITION

START DATE:  WED 7/30

END DATE: WED 9/17

ENTRY FEE:  $100

AWARDS:

  • 1ST PLACE:  60%
  • 2ND PLACE: 30%
  • 3RD PLACE: 10%

RULES:

  • PRIZES AWARDED BASED ON % OF BODYWEIGHT LOST
  • INTIAL WEIGH-INS MUST TAKE PLACE BETWEEN 7AM WED 7/30- 5PM FRIDAY 8/1
  • FINAL WEIGH-INS : 7AM-5PM WEDNESDAY 9/17
  • WEEKLY WEIGH-INS ARE MANDATORY; FAILURE TO WEIGH IN EACH WEEK WILL RESULT IN DISQUALIFICATION
  • IF A PARTICIPANT’S BMI DROPS BELOW 18.5, HE/SHE WILL BE DISQUALIFIED
  • IF A PARTICIPANT LOSES GREATER THAN 3% OF HIS/HER BODYWEIGHT DURING THE FINAL WEEK OF THE COMPETITION, HE/SHE WILL BE DISQUALIFIED
  • ALL PARTICIPANTS MUST BE A CURRENT MEMBER OF GRASSIRON
  • CASH ONLY

 

 


Deb

Deb deadlifting 215 pounds at a powerlifting meet in Austin TX

AUSTIN POWERLIFTING SUCCESS STORY!

Deb spent the first few months of the year rehabbing a shoulder injury.  In June she competed in the annual HPG Push Pull Powerlifting Competition in Austin TX.  She came out swingin’, making all 6 attempts and setting a lifetime Personal Record in Deadlift! She easily benched pressed 95 pounds and deadlifted a whopping 215 pounds!  BOOM!

It takes a lot of mental toughness and even more patience to work through an injury and come back stronger than ever!  Your focus and dedication inspire all of us.  We’re sooooo proud of you, Deb!!!*


Nate

AUSTIN WEIGHT LOSS SUCCESS STORY!

Nate’s lost 75 pounds… and he just completed the Spartan Race… which was 9 miles + obstacles!!!  BOOM! Nate, your weight loss has inspired everyone at the gym, and your feats of strength and endurance are absolutely AMAZING!*

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Judy

Judy_Endurance_ Training_Austin

AUSTIN ENDURANCE TRAINING SUCCESS STORY!

All of Judy’s endurance training has paid off!  She recently completed the MS150, so she rode her bike from Houston to Austin (and she raised money while doing it)!  That’s 150 miles in just 2 days!  Woohoo!

It takes a lot of muscular strength and endurance to ride that far – not to mention the mental toughness required to stay in the saddle for two days straight!  That’s quite an accomplishment!

We’re very proud of you, Judy!*


Colin

ColinAUSTIN STRENGTH TRAINING SUCCESS STORY!

Colin set his sights on getting strong- really strong… and he’s doing just that!

He’s been lifting heavy for several months.  In March he set 3 Personal Records:

  • SQUAT:  130kg
  • BENCH:  100kg
  • DEADLIFT:  140kg

Colin, we admire your focus and dedication!  You come into the gym and get your work done!  We’re eager to see just how strong you can become!*


Growler: Session Information

SESSION ONE:  Women

Weigh-In:  7am  |  Start Time:  9am

Beckingham, Marguerite

Dondoyano, Remey

Hernandez, Andrea

Hochgraber, Kelsey

Holloway, Julie

Keenan, Roxie

Kirchner, Sonya

Montgomery, Jennifer

Pena, Ashley

Raney, Hannah

Sanchez, Heather

Vincent, Maddie

Watson, Coleen

Wilson, Teresa

Wooderson, Sarah

Yankiver, Liz

SESSION TWO:  Men

Weigh-In:  9:15am   |   Start Time:  11:15am

Alexander, David

Bishop, Jacob

Brandt, Martin

Elizondo, Rudy

Frost, Matthew

Hector, Dunte

Johnson, Rod

Loving, Lee

McCarthy, Jeffrey

Moore, Matthew

Myers, Chase

Wallis, Evan

Wheeler, Matthew

SESSION THREE:  Men

Weigh-In:  11:15am   |   Start Time:  1:15pm

Beechinor, Liam

Bignall, Drew

Escamilla, Alex

Fernandez, Art

Hicks, Benjamin

Holguin, Alexander

Keenan, Charles

Lowy, Marshall

Nisbet, Thomas

Pizzini, Zachary

Shockley, Mark

Warren, Ash

 


Abby

abby_photo

AUSTIN STRENGTH TRAINING SUCCESS STORY!

Abby gets to CardioStrong class early, grabs a 15# weighted vest, and gets to work!  When she decided she wanted to be able to do pullups, there was no stopping her.

Abby, we love your positive attitude, big smile, and unmatchable work ethic.  Way to crank out the pullups!*


GrassIron Growler

USAW SANCTIONED MEET

SIGN UP HERE

DATE: 04/05/14

TIME: Finalized meet information and schedule will be e-mailed to competitors and posted online at www.grassiron.com

FEE: $45

VENUE: GrassIron Gym
5501 N Lamar C-109
Austin TX 78751
512-934-0374

SANCTION NUMBER: 43-14-03

MEET DIRECTOR: Amalia Litras, 512-699-7732
amalia@grassiron.com

ENTRY DEADLINE: All meet fees must be postmarked by Midnight, Friday 03/28/14 – Late entries will not be accepted. Entry fees will not be accepted at weigh-ins.

SIGN UP HERE

AWARDS:
Best Overall: Youth Male and Female using Sinclair
Best Overall: Junior Male and Female using Sinclair
Best Overall: Open Male and Female using Sinclair
Best Overall: Masters Male and Female using Sinclair and Malone-Meltzer Coefficients

*There will be NO Weight Class awards and NO 2nd or 3rd Place awards.

**SINGLETS ARE REQUIRED

You are REQUIRED to produce a PICTURE ID (for those 16 and older) and a current USA WEIGHTLIFTING MEMBERSHIP CARD at weigh-in.  Membership renew will NOT be provided at the contest.  Renewals must be completed through the National Office or www.usaweightlifting.org prior to the competition.

All registrations are NON-REFUNDABLE and NON-TRANSFERABLE.

SIGN UP HERE


Julie

JulieAUSTIN OLYMPIC WEIGHTLIFTING SUCCESS STORY!

Last month this 50kg weightlifter set 2 new Personal Records.  She easily snatched 33kg and clean & jerked 40!  This month she’ll celebrate 54 years.  Pretty amazing!

Julie, you inspire all of us with your tenacity (and your cute outfits).  We can’t wait to see what amazing feats of strength you’ll accomplish in the months to come!*


Setting Goals

THINGS TO REMEMBER WHEN SETTING GOALS:

  • Use positive statements. “I will prepare healthy meals at home” is a much better goal than “Iʼm not going to eat out every night.” Be specific.
  • Describe your goals in terms that can be measured. “I want to lose weight” is too vague a goal. “I want to decrease my body fat by 10%” is much better.
  • Set performance-based goals, not outcome- based goals. “I want to set a personal record during my next fun run” instead of “I want to finish in the top 25% of my age group during the next fun run.” It is important to set goals over which you have the most control possible.
  • Set a deadline. Putting a realistic end date on your goal give you a clear target and creates a sense of urgency.
  • Reward yourself. Plan how you will celebrate each success.

 

LONG TERM GOAL: _________________________________________________________________________

DEADLINE:_________REWARD: ________________________________________________________________

 

12 WEEK GOAL:_____________________________________________________________________________

DEADLINE:_________REWARD: ________________________________________________________________

 

8 WEEK GOAL:_____________________________________________________________________________

DEADLINE:_________REWARD: ________________________________________________________________

 

4 WEEK GOAL:_____________________________________________________________________________

DEADLINE:_________REWARD: ________________________________________________________________


Patrick

AUSTIN STRENGTH TRAINING SUCCESS STORY!

At a bodyweight of 63kg, 16-year old baseball player Patrick can Squat 100kg and Deadlift 125kg.

Way to go, Patrick!  There’s a 90-mile an hour fastball in your future!*Strength Training Austin


Holiday Hours 2013

TUESDAY 12/24:  6am – NOON

WEDNESDAY 12/25:  CLOSED

THURSDAY 12/26:  Normal Hours

TUESDAY 12/31:  6am – NOON

WEDNESDAY 01/01:  CLOSED

THURSDAY 01/02:  Normal Hours


Randy

Powerlifting Austin AUSTIN POWERLIFTING SUCCESS STORY!

At a bodyweight of 181 pounds, Randy crushed 400 pounds on his final deadlift at the Longhorn Open this year!

Randy, your work ethic is unparalleled!  You inspire all of us!

UPDATE:  Feb 2015 – Randy deadlifted 210kg/462# at the Aggie Showdown Powerlifting Meet this month!*


Ryan

Ryan_thAUSTIN ENDURANCE TRAINING SUCCESS STORY!

Ryan had been focusing on cycling endurance training for the past few months.  Recently he’s been averaging 45 miles/week on his bike, and last weekend he completed his first organized ride… ever!  He rode the WURST RIDE in Texas!  That’s 64 miles – from Austin to New Braunfels (in the rain and cold!).

Way to go, Ryan!  That’s quite an accomplishment – we’re very proud of you!*


FitBit Giveaway

fitbitWe’re giving away a FitBit!

Everyone’s eligible!  All you need to do is have PERFECT ATTENDANCE* between 10/14 – 11/08, and you’ll be entered into a drawing to win:

One™ Wireless
Activity + Sleep Tracker

  • Tracks steps, distance, calories burned and floors climbed.
  • Monitors your sleep and wakes you with a silent alarm.
  • Wirelessly syncs to computers and select smart phones.
  • Sweat, rain, and splash proof.
  • Includes clip, wireless sync dongle, charging cable and sleep band.

*Perfect Attendance = no missed training sessions (this includes classes and personal training sessions) and no reschedules.

 


Chris

chris_amAUSTIN FAT LOSS SUCCESS STORY!

During the month of July, Chris lost 13 pounds to win our Impromtu Weight Loss Competition.  Three months later, he’s still 13 pounds lighter!  Maintaining weight loss after a competition is no small feat – kudos to you, Chris!  You make us proud!

Keep workin’ hard – we want to you to stay this lean… forever!*


Movement Prep

SHOULDER PAIN

Charles Keenan: USAW, CPT

In my previous article I went through how to roll and stretch muscles that cause knee pain.  This time I want to shift our attention to the shoulders.  Ironically enough, many shoulder problems also stem from being “hunched over” a computer or desk for hours at a time.  “Slouching” can wreck havoc on your shoulders in two ways:

  • The Pec Major and Pec Minor become tight and can prevent proper mobility in the shoulder
  • The Lats become tight as well and do the same.

In this video I’ll demonstrate 4 very simple things you can do to minimize or possibly prevent shoulder pain.

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Still have questions?  Send me an email – I’m happy to help!

 


Mock PL Meet

Mock MeetNeed some practice before competing in the Longhorn Open?  

On 10/5/2013, we’re hosting a mock meet  for lifters preparing for the Longhorn Open. This is NOT a sanctioned meet.  We will go over attempts, commands, rules, and attire/gear requirements.  All athletes are encourage to wear the appropriate attire (singlets, t-shirts, etc).

This meet will include squats, bench press, and deadlifts.  (However, lifters are NOT required to participate in all 3 events).

Last Chance Qualifier

SANCTION NUMBER: 43-13-08

FLIGHT ONE:  9-11:30AM  

WEIGH-IN @ 7am

Beckingham, Marguerite

Birdsong, Misti

Campbell, Rachel

Carlisle, Courtney

Casas, Kyra

Correa, Tayla

Hanson, Sarah

Hernandez, Andrea

Hitchcock, Michelle

Hochgraber, Kelsey

Kantola, Ingrid

Lower, Samantha

Martinez, Marisol

Montgomery, Jennifer

Mussina, Katherine

Salinas, Chanelle

Sanchez, Heather

Sanders, Brittany

Welsch, Whitney

Wilson, Teresa

Woodall, Lynn

 

FLIGHT TWO:  11:30am-1:30pm

WEIGH-IN:  9:30am

Arsate, Raul

Bigelow, Corey

Brandt, Martin

Coppock, Travis

Damon, Zack

Delfin Jr, Alfonso

Dunte, Hector

Maher, Tom

McDaniel, Steven

Paskin, Seth

Pizzini, Zachary

Rueda, Daniel

White, Adam

 

FLIGHT THREE:  1:30-3:30pm

WEIGH-IN:  11:30am

Bignall, Drew

Echols, Lyndon

Escamilla, Alex

Hribar, George

Keenan, Charles

Little, Howard

Lower, Thomas

Minikus, Keith

Nguyen, Datton

Redus, Richard

Rueda, Stefan

Warren, Ash

 

 

 

 

 


Donna

donnaAUSTIN STRENGTH TRAINING SUCCESS STORY!

It’s been nearly 3 years since Donna broke her femur bone.  Breaking a major bone would slow most folks down… but not Donna!  She averages over 10,000 steps a day, has lost 20 pounds, and is about to spend 5 weeks cycling around Japan.

At 67 years of age, she’s fitter than she’s ever been!  Amazing doesn’t even begin to describe her!

Donna, you are truly an inspiration!!

UPDATE  November 2013:  Donna has lost another 5… that’s a total of 25 pounds.  She recently had a DEXA Scan, and she learned her visceral fat is only .42!  That’s well below the recommendation of 1.0.  WOOT!*


Movement Prep

KNEE PAIN

Charles Keenan CSCS, USAW

Many of us spend close to 50+ hours a week sitting in front of a computer, driving or watching television. All of this time spent sitting causes major problems, including tight hip flexors and quads. As odd as it might seem, tight hip flexors and quads can result in knee pain.

Before we talk about solutions, I want to talk a little bit about anatomy. There are several muscles that become tight and and can result in knee pain. Today I want to focus on the rectus femoris (one of the quad muscles), the tensor fasciae latae (TFL), and the Iliotibial Band (IT Band). The rectus femoris is a multi-function muscle; it flexes the hip AND extends the knee. The TFL flexes the hip and attaches to the IT Band. The IT Band is dense connective tissue that attaches to the patella and patella tendon below the knee. After sitting for extended period of time, these tissues become “tight”.

So what’s the solution? Quit your job, sell your car, and kill your TV? Maybe. However, a more practical solution would be to pick up a foam roller and learn how to stretch properly.

Let’s start with foam rolling.

ITIT BAND

Position yourself side lying on the foam roller. Your bottom leg should be raised slightly off floor, your top leg used to brace yourself/control the amount of pressure applied to the IT Band. Start just below hip joint and roll down the lateral thigh to just above the knee joint for 10 reps.

TFLTFL

Position yourself on your side/slightly rotated toward the floor. Begin just below your waistband. Roll down to the crease in your hip (along your “pocket”) and back up to your waistband for 20 reps.

QUADRECTUS FEMORIS

Position your shoulders and hips square with the ground. Begin rolling at the hip crease and continue down the quad , stopping just above the knee cap for 10 repetitions.

 

Here are some stretches:

HIP FLEXORHIP FLEXORS

Begin by elevating your rear foot. Keep your rear knee behind your hips. As you push your hips forward, be sure to keep your shoulders in line with your hips. Hold this position for 20-30 seconds.

QUAD STRETCHQUADS

While standing, elevate your rear foot. Flex your rear foot. As you try to bring your heel to your glute, be sure to keep your shoulders in line with your hips. Hold this position for 20-30 seconds.

Still have questions or need more info? Send me an email – I’m happy to help!


Anna

Anna_websiteAUSTIN WEIGHT LOSS SUCCESS STORY!

Hard work pays off – Anna’s living proof!  She’s in the gym three times a week, lifting weights, slammin’ sandbells, and pushin’ the Prowler!  All of her efforts have resulted in a 19 pound weight loss!

Way to go, Anna!  You’ve got such a great work ethic;  you motivate all of us!*


Rick

rick_afmAUSTIN FITNESS SUCCESS STORY!

All of Rick’s fitness training has paid off!  He recently competed in his first-ever AFM Fittest, an outdoor event held at Camp Mabry.  He finished in the top half of his age group, proving he’s the whole package – he’s got strength, endurance, balance, speed, precision, agility, and power!*


Pushers & Pullers

This fearless fivesome trained for and competed in their first-ever powerlifting meet on June 1st.  All 5 lifted exceptionally well and EACH LIFTER set Personal Records at the HPG Push Pull Competition!  Way to go, Randy, Kitty, Tim, Deb, and Mark!*

DSC_4072
Kitty
Tim
Deb
Mark

Click here to see the video!


Charity

charity_th_amAUSTIN POWERLIFTING SUCCESS STORY!

Charity is getting pretty darn strong!  She recently bench pressed 101 pounds.  WOOT!  On top of that, she can sumo-style deadlift 176 pounbds, and her form is ab-so-lutely flawless.

Way to go, Charity!  Big lifts with perfect form… we LOVE it!

UPDATE:  September 2013: Although we haven’t maxed out lately, Charity is definitely getting stronger!  She can deadlift 187 pounds for 2 repetitions, and she bench presses 99 pounds for 3 reps!*


Tony

tony_aom_AUSTIN WEIGHT LOSS SUCCESS STORY!

Since joining CardioStrong in January, Tony has lost 20 pounds!

Tony, all of the squats and slams are paying off!  You look great, and your hard work inspires us all!*


Spring Fling


MEET RECAP:
Thirty-two competitors showed up on Saturday, and every single one of ’em pulled long and pulled strong!  One lifter qualified for her first-ever National Meet and several Personal Records were broken. A big thanks to the supportive, enthusiastic fans;  every weightlifter knows… the louder the cheers, the lighter the weights!
MEET 1
A HUGE thanks to our great group of volunteers:  Erika, Kim, Tina, Greg, Coy, Marshall, Lyle, Jeffrey, Alex, Martin, Doug, Deb, Roxie, and Mike.  We have the smartest, hard-working group of volunteers EVER!  Without them, none of this would’ve been possible, so THANKS!
*
*

Rod

rod_th_aomAUSTIN WEIGHTLIFTING SUCCESS STORY!

A 105kg front squat (231 pounds) is respectable at any age, but at 50, it’s pretty spectacular!

Rod, your passion for lifting heavy  weights is contagious.  You make all of us want to go pick up something heavy, so thank you!*


Art of Weightlifting

ww_thInstructor:  Ursula Garza Papandrea

A 12 hour course over 2 days, The Art of Coaching Weightlifting is not just another course in progressions but a methodology to teach and coach new and experienced weightlifters. The course starts with the sport science all coaches should know and understand, follows with a comparison of the most common progressions taught today and how to integrate them into a program for teaching beginners and beyond. This course is not an argument in semantics; it IS a course that provides comprehensive conceptual understanding of the lifts. It includes a section on error identification and which, how, and why exercises are used for correction of different errors. It concludes with a lecture and discussion on Bulgarian versus Russian programming.
Course Agenda
Oly Science 101 for Coaches
Progression Comparison
The Components of the Lifts
Teaching the Novice: The 1st 5 Workouts
Common Mistakes
Bottom Up Analysis
Snatch Exercises and their Effects
Clean and Jerk Exercises and their Effects
Training Principles: USSR vs Bulgaria Sample Programs Discussion
Closing Comments
The 12 hour Olympic weightlifting course to be held at GrassIron has been developed and will be instructed by former two-time national champion, two-time Olympic Festival champion, 5 time world team member and former record holder in both snatch and clean and jerk , Ursula Garza Papandrea. She was an elite international athlete who has distinguished herself by becoming the first and only woman to attain USA Weightlifting’s highest coaching level, Senior International Coach Level 5; one of only 21 such coaches in the USA. Extensive national and international experience in competitive weightlifting as an athlete since 1987 and 20 years of coaching experience at national and international levels plus a Bachelor’s Degree in Exercise and Sports Science, and a career as a Professor at Austin Community College since 1994, Ursula is a consummate professional with unparalleled experience and expertise. She revived her career to become Master’s national champion and best lifter in 2009 and national champion again in 2010. She became CrossFit Level 1 certified in 2010 and has served as part of the CrossFit Olympic Lifting Certification Staff since 2009, as well as teaching the USAW Level 1 Sports Performance courses.
This course is limited to 16 participants!  Sign up now!

Nutrition for the “Pros”

mfp_thMy Fitness Pal “Cheat Sheet”

While we consider My Fitness Pal to be the most user-friendly app currently available, that doesnʼt mean itʼs without challenges! We want to be certain that you get the very most out of MFP and food journaling, so weʼve developed a Cheat Sheet to help you through the sticky spots!

With the SMART PHONE APP, you can do the basics:

  • Add food and exercise to your daily food diary
  • Record your weight
  • Can change privacy settings
  • View and comment on your newsfeed
  • Can edit the basics of your profile (change goal weight, change total goal calories, weight loss goals, and exercise goals)

PLEASE NOTE: Every time you change “Weight Loss Goal” (e.g., from 2 lbs per week to 1⁄2 lb per week, MFP resets the percentage of macronutrients (% protein, % fat, and % carbs) to its default settings.

  • Can manage MFP Friends (add new friends, confirm friendship requests)
  • Link your MFP account with other applications, such as your Fitbit, Endomondo and more

The SmartPhone App will also do things the web app doesn’t!

  • See your macronutrient breakdown for the day (i.e., how many grams of Protein, Carbs, and Fat)
  • Set reminders; Alerts you if you haven’t entered your meal by a time you set
  • Scan packaged foods barcodes to add to your daily diary

For more advanced actions or settings, you should go to the WEBSITE:

  • Change more specific goals, e.g., nutritional goals (% or protein, % of carbs, % of fat)
  • Record other measurements, not just weight (waist, hips, etc.)
  • Add your own measurements to track (e.g., % body fat)
  • Add to your profile (“About Me”)
  • Can write your own blog. When you post something, it’ll appear on your Friends’ newsfeeds
  • More advance account settings, such changing the names of meals, adding additional meal categories (like “Vitamins” or “Supplements”) or specify which macros to track
  • Set it up to autopost on Facebook or Twitter
  • Create detailed reports on weight loss or food consumed
  • Determine the number of calories and grams of the macronutrients in a homemade meal using the “Recipes” tab in the submenu of the Food” tab.

To Change your Calorie goal and Macronutrient goals:

This is very important. The default settings that MFP uses for the macronutrient profile goal is not appropriate for most people. After discussing with your trainer what your goals should be, you will want to change the settings in MFP.

This must be done on the website (as opposed to the application on your smartphone)

Log into your account on MFP. Click “My Home” on the menu bar Now, click on “Goals” on the sub-menu bar below the main menu bar. This will bring you to a Goals screen. Click on the green “Change Goals” button. Select the “Custom” button and then click “Continue.” Type in your Calorie goal into the “Net Calories Consumed” box.

Remember: GrassIron considers this is your total calorie goal for the day. You don’t earn extra calories by working out, as your calorie goal is set higher than MFP’s default based on the assumption that you are working out several times a week.

Next, enter your percentage of calories for carbs, protein, and fat. MFP will calculate the target number of grams of each. Since the web app dynamically changes the percentages to equal 100% as you entering them, it’s best to put in the percentage of carbs first, then protein. Fat will be automatically calculated. Click the green “Change Goals” button to save this information.

PLEASE NOTE: Every time you change “Weight Loss Goal” (e.g., from 2 lbs per week to 1 lb per week, MFP resets the percentage of macronutrients (% protein, % fat, and % carbs) to its default settings.


Nutrition for Not-So-Newbies

mfp_thSo youʼve been logging your food into My Fitness Pal (or a similar app) for a few weeks now, and youʼre hitting your calorie goals each week. YAY! Good for you!

Now we need to talk about Macronutrients: CARBOHYDRATES, FAT, AND PROTEIN. Although no two people are the same, most folks can start with the same macro profile: 40/30/30  (Carbohydrates/Fat/Protein)

(For what itʼs worth, this profile works for most folks almost all of the time. Exceptions might be made for endurance athletes, body builders, or other uniques group with very unique energy requirements/goals).

Letʼs say Jane weighs 154 pounds and fat loss is her goal. Sheʼs been averaging 1812 calories each day, and sheʼs managed to lose about 6 pounds since she started logging her food three weeks ago. Her energy levels are good, so sheʼll keep her calories @ 1800 (since sheʼs losing about two pounds a week, is on track to reach her goal, and feels great).

Okay. Time to do some math. First, we need to figure out how many calories will come from each of three macros.

  • 1800 x 40%  = 720 calories will come from Carbs
  • 1800 x 30% = 540 calories will come from Fat
  • 1800 x 30% = 540 calories will come from Protein

The next thing we need to talk about is CALORIES PER GRAM.

  • Carbs=4 calories/gram
  • Fat=9 calories/gram
  • Protein=4 calories/gram

Now that we know how many calories there are in each macronutrient, we can set Janeʼs daily goals in terms of GRAMS.

  • 720/4 = 180 grams of Carbs 
  • 540/9 = 60 grams of Fat
  • 540/4 = 135 grams of Protein

Most folks find it easier to keep track of grams rather than calories. Maybe itʼs the smaller number, maybe itʼs because nobody really likes to count calories – who knows. Do what works best for you.

Now letʼs plug in your numbers. The first thing we need to know is how many calories youʼre averaging each day. (If you havenʼt been keeping track of calories, letʼs take your body weight x 12).

BW _________ X 12 = __________ Average Calories/Day

  • Calories ____ X .4 = ____ calories from CARBS
  • Calories ____ X .3 = ____ calories from FAT
  • Calories ____ X .3 = ____ calories from PROTEIN

In order to calculate how many GRAMS of each you need, you’ll use the following:

  • ____ calories from CARBS / 4 =____ Grams
  • ____calories from FAT / 9 =____Grams
  • ____calories from PROTEIN / 4=____Grams

The most important number to focus on is PROTEIN.

When youʼre in a calorie deficit, maintaining lean mass should be your number one priority. After all, your goal is to LOSE BODY FAT, not simply to lose weight. In order to hang on to the muscle that youʼve worked so hard to get, youʼve got to eat protein.

For whatever reason, women in particular seem to have a difficult time eating enough protein. Because animal proteins contain all 22 amino acids, extra lean meats, chicken, fish, etc. are the best sources of protein. If youʼre one of those folks that just doesnʼt like to eat that much meat, youʼll need to look at alternate sources. After all, you still need to get ___ grams of protein each day. Other good sources of protein: eggs, beans, Greek yogurt, protein powder, edamame, tempeh, cottage cheese, nuts, and quinoa

The second most important number is FAT.

Donʼt forget, all fats are not created equal. Really make an effort to eat healthy fats such as:  avocados, nuts (especially walnuts), coconut, fish, eggs (with DHA & EPA), nut butters, olive oil

My Fitness Pal (MFP) has a pie chart that calculates macros as you go, so itʼs incredibly helpful in reaching your percentage goals.

The macro default settings in MFP are 55/15/30, so itʼs CRITICAL to customize your “goals” and set your macros at 40/30/30.

In order to do this, youʼll need to go online (as of right now, the phone app wonʼt allow you to customize goals).

GOALS can be found on the nav bar just below HOME. Simply select GOALS, CHANGE GOALS, and finally CUSTOM. Now youʼll be able to manually enter your percentages and set your fitness goals.

Another cool feature – FRIENDS. You can create a support community online. And as we all know, thereʼs strength in numbers!


GrassIron’s Nutrition for Newbies


Chicken_th

While everyone agrees that it’s important to eat healthy, it isn’t always easy to sort through all of the information available about nutrition, food choices, and fad diets. For most folks, it can be pretty overwhelming. We could give you a meal plan and tell you exactly “what” to eat, but then we wouldn’t be teaching you anything. Most of you have probably heard the saying, “Give a man a fish; you have fed him for today. Teach a man to fish; and you have fed him for a lifetime”.

At GrassIron, we want to you eat well for the rest of your life (and not just the next six weeks), so we won’t simply hand you a meal plan; we will teach you to fish.

  • Eat small meals or snacks every 2-5 hours with each one containing a COMPLETE PROTEIN (supplement with a protein shake if necessary)
  • Have COLOR AND VARIETY with each meal (fruits/veggies)
  • Aim for at least 30 grams of FIBER each day
  • Make sure that most of the fats in your diet come from EFAs (3-6-9)
  • Eat mostly WHOLE, UNPROCESSED FOODS
  • Monitor CALORIES in vs. calories out

 

Okay, let’s start at the beginning: PROTEIN

A complete protein is one that contains ample amounts of all 22 amino acids; an incomplete protein does not. Because animal proteins (meat, fish, poultry, eggs, and dairy) contain amino acids combinations similar to humans, they are easily absorbed by our bodies and are considered “high quality proteins”.

Beans, nuts, legumes, vegetables and fruits often have limited amounts of only some amino acids (not all 22) and are not as easily absorbed. For this reason, they are considered inferior or “low quality” proteins. It is possible to increase the quality of incomplete proteins by combining certain foods (i.e. beans + rice).

 

Great. One down, four to go. Next on the list: COLOR and VARIETY

The phrase “eating a rainbow” of fruits and vegetables is a simple way of remembering to get as much color variety in your diet as possible in order to maximize your intake of a broad range of nutrients. (examples: red bell peppers, oranges, bananas, kale, blueberries, cabbage)

 

Moving on to FIBER

There are two different types of fiber.

Soluble fiber: Fruits (citrus fruits, strawberries, apples), oats/barley, beans, rice, seaweed, seeds

Insoluble fiber: Plant leaves/stems/skins, carrots, beets, bran, whole grains, beans

Eat 30 grams of fiber every day. If you’re eating a rainbow (getting plenty of fruits and vegetable each day), this shouldn’t be difficult to do!

 

Next: EFAs. ESSENTIAL FATTY ACIDS.

Most experts agree that Americans should increase their consumption of omega-3s and decrease their consumption of omega-6s.

Sources of omega-3s: salmon, sardines, herring, albacore tuna, anchovies, walnuts. Eat more from this list.

Sources of omega-6s: beef, pork, corn oil, sunflower oil, peanut oil, sesame oil. Eat less of from this list.

 

Eat mostly whole, UNPROCESSED foods.

Life can be crazy, and there are many great bars made with organic ingredients. Eat them when necessary! When given the choice between a bar and a grilled chicken breast, we recommend always choosing the whole food item. (In this instance, the chicken breast would be our recommended choice.)

 

And last but certainly not least, we need to address CALORIES.

First let’s talk about what the phrase “calories-in versus calories-out” actually means. Calories “in” refers to everything you eat and drink. Calories “out” refers to how many calories you burn throughout the day. In order to lose weight, you need to be in a calorie deficit. (But you already knew that, right?) So how many calories can you eat and still be in a deficit? (This is the part where most folks get lost.)

Most experts agree that the following formula works as a baseline for determining daily caloric needs.

 

Bodyweight X 12 = weight loss Bodyweight X 14 = maintenance (neither losing nor gaining weight) Bodyweight X 16 = weight gain

Before we plug in your numbers, let’s do a practice run. For this example, we’ll use a 150-pound person who wants to lose body fat. 150 X 12 = 1800 calories

Now we need to divide her total calories by the number of meals she intends to eat throughout the day.

1800/4 = 450 calories at each meal

(Dividing the total calories by the number of meals that you intend to eat is a simple way to ensure that you don’t eat 80% of your calories by lunchtime or only 42% by bedtime.)

Obviously, this is only a starting point. No two people have the same metabolism or activity level, but this simple formula does provide an adequate starting point.

 

Now it’s your turn.

Let’s plug in your numbers. If you don’t know what you weigh, get on a scale. If you don’t have access to a scale or don’t want to weight yourself, do your best to estimate. If you are estimating, for the purposes of this equation, it’s better to overestimate.

Bodyweight X 12 = (daily caloric allowance) _____ X 12 = ________

Okay. That is the number of calories you should be eating (on average) each day.

If you want to really jump start things, you can multiply your bodyweight X 10 for the first couple of week.

_____ X 10 = _______

Now it’s up to you. Keeping a food journal is the first and most important step in establishing successful eating habits, losing fat, and keeping it off. At GrassIron, we recommend MyFitnessPal.com, a free online food journal and app. My Fitness Pal automatically calculates macronutrient percentages (protein, carbs, and fat) and instantly provides you with an easy-to-understand pie chart. My Fitness Pal also allows your trainer to continually monitor your nutrition and provide you with very personalized feedback every day (instead of only during scheduled training sessions).

So, there you have it. Those are the basics… the things you need to know in order to be healthy and live life to the fullest!

Still have questions? Not sure how to how to get started?

Contact us today to set up a FREE Strategy Session:    info@grassiron.com      512-934-0374


Mark

Mark_EmoAUSTIN POWERLIFTING SUCCESS STORY!

Mark has had a lot of powerlifting success this month:  so far he has set 3 Personal Records:  he pressed 177 pounds overhead (and that was a strict press, so no knee bend!), squatted 305, and deadlifted 360 pounds!  BOOM!

Mark, your feats of strength both inspire and motivate us!  Keep up the great work!*


FitBit Sunrise Trek

outdoor_exercise_thCalling all FitBitters*!  We want to help you get more steps (and burn more calories)… and have FUN doin’ it!

  • When:   Every Saturday 7:45am-8:45am
  • Where:  GrassIron Gym
  • Why:      To get MORE STEPS, burn more calories, and have FUN!
  • Cost:       FREE!

Starting Feb 2nd, we’ll meet at GrassIron and hit the streets at 7:45am!  Remember, although we’ll meet at the gym, we’ll be outdoors for 60 minutes, so dress appropriately!

*You don’t need to be a member of the gym or have a FitBit to participate!  All you have to do is show up!

 


State Meet

state_meet_thThere were record-number 170 lifters at the 2013 Texas State Weightlifting Championships in Frisco, Texas!  We had 4 athletes competing:  Charles, Marguerite, Martin, and Teresa.  Everyone had a big time and big lifts!  YAY!

Click here to see photos of all the action!


Nate

nate_thAUSTIN WEIGHT LOSS SUCCESS STORY!

Nate joined GrassIron in October, and since that time,  he’s lost 25 pounds and ran a 5K!  Holy Moley!  That’s GREAT, Nate!

UPDATE:  March 2013  Nate’s lost another 15 pounds… that’s a total of 40 POUNDS LOST! Woot-woo!

UPDATE:  September 2013 Make that 55 pounds total!!

UPDATE: April 2014    Make that 75 pounds total!!!*


50 Names for Sugar

50 Other Names for Sugar

  1. Barley malt
  2. Beet sugar
  3. Brown sugar
  4. Buttered syrup
  5. Cane juice crystals
  6. Cane sugar
  7. Caramel
  8. Corn syrup
  9. Corn syrup solids
  10. Confectioner’s sugar
  11. Carob syrup
  12. Castor sugar
  13. Date sugar
  14. Demerara sugar
  15. Dextran
  16. Dextrose
  17. Diastatic malt
  18. Diatase
  19. Ethyl maltol
  20. Fructose
  21. Fruit juice
  22. Fruit juice concentrate
  23. Galactose
  24. Glucose
  25. Glucose solids
  26. Golden sugar
  27. Golden syrup
  28. Grape sugar
  29. High-fructose corn syrup
  30. Honey
  31. Icing sugar
  32. Invert sugar
  33. Lactose
  34. Maltodextrin
  35. Maltose
  36. Malt syrup
  37. Maple syrup
  38. Molasses
  39. Muscovado sugar
  40. Panocha
  41. Raw sugar
  42. Refiner’s syrup
  43. Rice syrup
  44. Sorbitol
  45. Sorghum syrup
  46. Sucrose
  47. Sugar
  48. Treacle
  49. Turbinado sugar
  50. Yellow sugar

 


September

AUSTIN OLYMPIC WEIGHTLIFTING SUCCESS STORY!

September chased a 40kg Snatch for more than a year before CRUSHING IT last month!  Right after she rocked the snatch, she clean and jerked 56kg, setting her second personal record of the day!

September’s not new to weightlifting.  She’s been doing olympic weightlifting for a few years, so setting 2 personal records IN A SINGLE DAY is a pretty amazing feat!

Thanks for providing us with so much inspiration, September!*