Oh what a life. Which one you might ask?

Well the squat life of course. As many a meme might explain “The Squat is the perfect analogy for life, its about standing back up after something heavy drags you down.”

Workout of the Day
Warm Up freeStyle with BennyCakes thats ME!!!

3x500m Row
work: rest/ 1:1

E3MOM for 12 minutes (4 sets)
Front Squat x8 (70% of 1rm
3 rounds
20 yd Bounding Jump
20 Db Snatch
1:00 Pillar

Or  Free Style

Post your scores to the Whiteboard.



Although it is weeks away it is never too late to start freaking about that time change. Every night it seems that the light is slipping away sooner and sooner and yet staying darker and darker in the mornings, its almost like we have seasons.

So why does our body freak out so much at the slight forced change to our systems. First, no one likes change. Second, its somewhat crazy and third and most likely the most obvious, we like our SLEEP!

“Other than eating and breathing, sleeping is the most important source of recovery in our lives. It is also the most powerful of the circadian rhythms that include body temperature, hormone levels and heart rates….even small amounts of sleep debt- insufficient recovery…- have a significant impact on strength, cardiovascular capacity, mood and overall energy levels.” – Jim Loehr and Tony Schwartz

“Sleep (along with stress) is perhaps one of the biggest non-dietary factors that plays such an instrumental part in the weight and health success or failure that people tend to have. If you get an adequate amount of restful, rejuvenating sleep in bed at night, then your health will be rewarded for giving it what it wants. But for most people, they are living their lives on a significant sleep deficit and that is taking a major toll on their quality of living that cannot be ignored any long according to Dr. Kirk Parsley, MD, who served as the Naval Special Warfare’s expert on Sleep Medicine and is certified in hormonal modulation lecturing extensively on sleep, wellness, and hormonal optimization. He is working on a book on sleep optimization, but caught the attention of people like Robb Wolf because of a TEDxReno talk he gave on the subject of sleep last month called America’s biggest problem. ” –The Living LaVida Low Carb

If you have time take a moment to listen to the good Dr.’s urging of people to put an emphasis back towards sleep.

Benefits- Improved mood, productivity, lucidness, memory, weight-loss, imrpoved                       performance.

Workout of the Day
3 rounds not for time
:20-:30 L-Hang
12 Lateral Banded Walks
15 Barbell Good Mornings (empty bar)
15 Bent Over Row (“”)


50-40-30-20-10 reps for time of:
then Rest 3:00
3 rounds
400m run/400m Row
20 Plate Lunges (#45/#25)

Post your scores to the Whiteboard.



What are you eating for lunch? Or are you….

If you are not you should be. Over the next 5 weeks, you have been challenged to put priority towards eating and eating consistently.

Phase one:

  • Eat within 30 minutes of waking up.
    • An example would be 2-3 scrambled eggs, a handful of spinach cooked in your scrambled eggs and 1/2 avocado or giant spoonful of nut butter (peanut, almond, cashew, etc) and
    • If you work out at 6am you must eat within 30 minutes of finishing your work-out or at the very least a shake
  • Eat every 2-4 hours
    • This is the tough part especially timing your workouts but is essential in maintaing blood sugar levels and energy levels
    • These are meals not snacks
      • a couple ounces of leftover chicken about the size of your palm, handful of nuts, maybe some fruit
  • Eat a Fat, Protein and Carb at every sitting
  • A simple Rule is when Carbs are high Fats are low and vice versa

Good luck and start tracking what you are eating and when

Workout of the Day
EMOM 12 minutes
perform 1 PC + 2 Split Jerks (Right Leg/Left Leg) Hold receiving position of Jerk for :02
*Build over the course but quality Split Jerk is paramount

12 kbs
9 Up Downs
rest :60 between rounds

Post your scores to the Whiteboard.



Workout of the Day
4 rNFT
10 BB Step Ups ( Build over the course of 4 sets)
6-8 Strict Pull Ups (scale up or down as needed, focus on perfect reps)
6-10 Dips (scale up or down as needed, focus on perfect reps)

4 rounds
75 yard Farmer Carry (KB/DB Plates AHAP, can be done on turf or outside)
10 Box Jumps 24/20
10 T2B
15/10 Pushups

Post your scores to the Whiteboard.



Ill just leave this right here, thanks Ross. The things you find when only one person comes to the 6:30pm

“you know what..Ive poked the beast but you’ve opened up a can of worms that you cant close.”

Anyone feel like this. Cut to 3:20

If you missed a day of testing, today would be a day you could/would make that up. warm up with the class and then carry on towards your makeup

Workout of the Day
Calorie Row
Bench Press ( about 3/4 BW, 1/2 BW)
rest 3-5 minutes

3 rounds
400m run
15-20 Pull Ups
*Depending on skill level


“October Challenge”
Complete 4:00 Max Calories On Airdyne

Post your scores to the Whiteboard.



Who rocked their Db Press Face better? You have to respect the concentration and attention to maintaining a solid midline. Way to be studs and studdette!

Now from a note about Power Cleans and life from  Strength Training Mantra Slayer Jim Wendler

First of all, power cleans aren’t that hard to learn. It seems like everyone believes they’re as complicated and  difficult to do as organic chemistry. If that were the case, people    who stock shelves at Home Depot and Lowe’s would be the most    amazing athletes ever. Picking something up and racking it across the shoulders is a natural movement, so don’t let these experts ruin a fun exercise. To those that say “I don’t think I can learn the Power Clean and want to do something else.”  My official response is this: Expect more of yourself.  What happens when adversity happens in your life or you are confronted with a challenge?  Apparently you fucking wilt and cower because you don’t even have the balls/confidence to pick up a barbell and put it on your shoulders.  So change your attitude and expect to be great, expect to do well.  Too many “men” tiptoe when they should be kicking with steel toed boots.

Jim is man who slings quotable quotes like no other. Known for his brash commentary on internet trolls and weightlifting. I highlighted two separate statements, the first is the thought that You are not capable. I hear this statement more often than I like, heck I find myself saying it more than I wish. Some might argue that self doubt is human nature. But as he says we must in fact “Expect more of [ourselves]”

Its striking that every time I hear “I cant”, 5 minutes later that person has managed to in fact DO. Without going down the rabbit hole…Start believing that You In fact can.

Lifting weights is just as much, if not more mental than it is physical. wrap your brain around those light weight and your body will follow

Workout of the Day
Spend time mobilizing Thoracic Spine, triceps, lats and biceps.

Front Squat
Find your 1 rep max.
In 20 minutes build to a heavy Single

El Balboa Grace
AMRAP 12 minutes
3 PC + OH (135/85)
6 Box Jumps
9 Push Ups

Post your scores to the Whiteboard.



Here we sit on the last day of September checking out Happy receiving his Cash Monies for winning last years B2J Challenge

Fall, at least on the calendar is in full effect, which means just around the river bend lays the holiday season. No before you go, “whoaa!! Ben” let me pull back on the reigns. Whether you celebrate one or all, the holidays lend themselves to family festivities and are often filled with the gluttony of family gatherings. Foods from childhood comfort our gullets, warm our souls and pad our waistlines. So before we fall victim to all this amazingness let us remove some of our indulging behaviors in order to set ourselves up for success.

Back to Jacked 2.0
 What Is: 

  • A 6 week challenge to get you feeling great before the holiday season. This challenge will be based on diet, dedication, and all around fitness in the gym.
  • Once you decide to join in on the fun we hope that you will jump full board into the deep end to make some adjustments to your daily life. Changes designed to help you perform better in the gym, sleep better at night, potentially make some aesthetic changes and general increase in badassery and sexiness.
  • We will be sharing with you meal plans used in last year’s B2J Challenge which have not just meal plans but grocery lists. Additional information will also be added
  • A guideline with how much to eat, when and what.
  • So Stop holding yourself back and give in, let this be the train ride you get on instead of letting pass you by. generally we all have nothing to lose
    *Disclaimer: we do not pretend to be doctor’s

 Dates of Importance:

  • Initial Testing Week is going on!: Monday (9/28) through Friday (10/2)
    • If you miss one of the days or multiple days, it is your responsibility to make up. Ask a coach to sort you out
  • Final Testing Week: Monday (11/9) through Friday (11/13 )
  • Partner In House Competition Saturday (11/14)
    • The competition will consist of partners, one male and one female
    • Partners can be from outside the gym, assuming one is from within
    • To participate one must bring a potluck item to share and wear some sweet outfits
    • Partners can be of any level and mixed, workouts will be scored to address Scaling
    • 3 Workouts : chipper, AMRAP. and ladder

 Point System:

  • Before and After Photos – 10 points each [keep to yourself]
  • Posting photos (tag balboa on insta with @cfbalboa and #Backtojaced or Check In on Facebook to the gym
    • Photos of you working out, food you have prepped, lunch or something BalboaJacked Lifestyle related
  • Posting workout results on Whiteboard – 1 points (daily)
  • Food Log [either hand written or MyFitnessPal
    • At the end of the week, Send picture of your food log. Either screen shot your macro breakdown via MFP or image of your weeks log
  • Attendance – 1 point
  • PR/ Accomplishing Goal on Board– 10 points
    • This means you must have a goal on the board. This needs to be singular in nature, measurable, testable, and repeatable. The goal should also lend itself to the ability to practice on your own

How do I get Started

  • Put your Name on the Board as you walk into the gym
  • $25 Buy in, Cash to be given to a coach
  • Download MyFitnessPal or buy a journal to log your food
  • Show Up!

Workout of the Day
EMOM 20 minutes or 1 ( complete a total of 4 rounds of each)
1. 20 Lunges
2. 30-50 Double Unders
3. 30 Tire Strikes
4. Prowler (one way)
5. Isometric hold :30-:45

3 Sets
20 Banded Pull Aparts
15 Db Seated Press
15 GHD Back Extensions or Superman
15 Db Curls

Post your scores to the Whiteboard.


Post your scores to the Whiteboard.