Iron Village

Thanks to everyone who made it to the gym yesterday on Memorial Day. We had some great sessions with a number of different programs running.

To those who completed the infamous "Murph", my hats off to you. One year I'll actually take some good pics. It's hard to snap photos when you're trying to keep up with the crew.

Murph
a) run 1 mile
---
b1) pullups 100x
b2) pushups 200x
b3) squats 300x
---
c) run 1 mile

Good luck to ALL the athletes running the tomorrow.

And big shout outs to these IV family runners who are heading out on the course. Their bib numbers are below so you can support them and follow along online:

Grace C- 9783
Rex R- 608
Dan D - 1639
Alex T - 1224
Isabel P - 13396
Beth Z - 15333

You put the hard training in and now it's time to go out and have some fun. Enjoy the moment.

And I trust we'll see you all in Tuesday morning for heavy squats. 😉

He wanted some pull-ups...goal achieved.

Happy birthday to

1. Settling in on the bike
2. Is that chin over the bar? 🤔
3. Is he crying??
4. Solid grind 🙌
5. An hour of "fun"

Folks love their birthday workouts here. Who's next?!

Please read this story and consider supporting our friend's cause.

30 MILES Move for Amirah I JOINED THE MOVEMENT TO END EXPLOITATION AND SUPPORT SURVIVORS!Last year, s*x trafficking registered as

The birthday workouts keep on coming.

Happy day to 🎉

Pic 1 - how it starts 😬
Pic 2, 3, 4 - how it goes 🫨
Pic 5 - how it ends 🥴
Pic 6 - how it feels (about 15 minutes later) 🕺🏻

BurpeePullups

Meet our newest coach,

Nick is a local medic and firefighter who is certified through NASM. He's also a former member who is back to lead some classes. Definitely hop in on one of his sessions soon.

Here are some questions we ask all our coaches:

1. Favorite exercise?
Kettlebell swings

2. Favorite ice cream?
Cake batter

3. You have one super power, what is it?
Ability to fly

4. Share one thing you are grateful for...
Life's challenges; I always learn something.

5. One interesting thing folks might not know...
I'm an avid jiu jitsu athlete

We have started a new strength cycle this week and "hip hinging" is on the menu.

Our programming is template-based; meaning when we have the "deadlift" or "hip hinge" movement written up on the board, there are likely going to be many different variations being done on the floor.

- conventional barbell
- sumo barbell
- trap bar
- kettlebell options
- band pull-throughs
- Glute Drive machine

There is no one way to perform the movement. Unless you are competing in powerlifting, you don't have to use the barbell. Ever. If strength is the goal, you can check that box with many other tools.

We consistently program hip hinging because it's a movement that we frequently do outside of the gym walls; a pattern that is done for a lot of daily activities. Get strong in the gym to help you move better outside the gym.

9 years. 🎉

Nine photos from the past nine years including the first photo of the space before equipment went in (last pic).

A few pics show some of the amazing events we've hosted, plus a pic of the pups from our recent fundraising calendar.

Happy anniversary to this space and to every person who has walked through the door. Each and every one of you have all played a role in helping us get to this point and I'm beyond grateful. Let's continue to be a supportive community that has fun and works hard. The positive culture we've created here is only going to help us grow in 2024. Cheers to us!

*Anniversary-inspired workout today. It was..."fun". 🥴

Everyone meet our newest coach, .

Rick is degreed and certified in the field and has been a member of IV since year 1.

In order to get to know him a little better, we asked some hard-hitting questions:

1. Favorite exercise?
Burpee pull-ups

2. Favorite ice cream?
Milk n Cookies

3. You have one super power...what is it?
Teleport, save on flights

4. Share one thing you are grateful for...
The misses, has stuck by me thru everything

5. One interesting thing folks might not know...
I was given a 'commendation for saving a life' by the commonwealth of massachusetts for saving a family from a house fire.

Rick is now on the app so pop in to one of his classes soon.

Push yourself.

And some weight.

No one else is going to do it for you.

We say it over and over again...it's you vs. you. Prioritize your health. Be consistent. Good things will happen. Simple. Not easy.

We are about a month into 2024...are you stepping up to meet your goals for the year?!

- Setting goals is great.
- Checking in on them on a regular basis is great.
- Reviewing and updating them is great.
- Achieving them is the greatest.

None of it will happen if you don't get started. It's the start that stops most people. Take that first step.

Why is "mobility" a primary focus in our programming?

When it comes to classic "strength training", we all hit the major muscle groups; back, arms, chest, abs...oh yea, and legs too. We train these body parts primarily with linear movement patterns...

The question is, do these movements and exercises that focus on these muscle groups provide adequate stimulus to the tissues that comprise the joints? The "stuff" that forms joints in our body respond well to rotational movement patterns so we believe we should give the joints themselves some extra love.

Enter mobility training. "Strength training" for the joints.

We do this weekly in our group class programming and offer a Kinstretch class every Saturday at 10am that is 45-50 minutes of straight up joint-heavy love.

If you've never been, next class is Saturday 1/27.

We are heading into week #2 of our current strength cycle. Squats and chest press are the primary lifts this week. The reps drop down but the percentage ticks up. We want, "difficult but doable".

For our chest press movement; it can be with a bar, some bells, or even bodyweight. We want to challenge you in a way that works best...for you.

Who's getting in to get stronger/better this week?

We prioritize three main "components" in our sessions:

- strength training
- cardiovascular training
- mobility training (joint-specific work)

When it comes to mobility training, we give the shoulder joint a lot of love. Here's Margaret working on loading her shoulder as she goes into external rotation. The goal is to control the band; don't let the band control you.

We are training the shoulder to work more like a shoulder.

Good things happen to those who step up.

Find a steady rhythm and keep moving. Smiling helps.

Do you find yourself going to the gym and doing the same 3-4 machines every time you're there? Or, just hopping on the treadmill because the machines you love are being used? Or walking into the gym without a thought out plan on what to do?

If only there was a place that took care of all of that for you...🤔

We prioritize three primary components when it comes to our programming;

1. Strength training
2. Conditioning
3. Mobility

The programming is broken up into 5 or 6-week blocks where we track numbers and monitor progress. Measurement equals motivation.

We use "template-based" programming when it comes to our planning. If we have the "Deadlift" exercise on the board, we don't push everyone into the same exercise. We suggest everyone perform some sort of hip hinge pattern...that could be:
Conventional straight bar
Sumo stance
Trap bar
RDL variations with bells, bands, or a bar
Glute drive machine
Bridge pattern off the floor

The results will come. If you do.

Establish some goals. Show up and put in the work. Good things will happen.

Setting goals can be a powerful motivator. But just saying the words typically isn't enough...

- Write them down so you can see them everyday
- Share them with family or friends
- Make them measurable (i.e. - don't say I want to walk more...say you will walk 10 miles a week for the month of January)
- Join a gym where they will hold you accountable.

We know a place.

Iron Village offers group strength training classes where we will personalize movements/exercises based on goals, experience, injuries, etc.

Actions. Not just words.

A FEW OF OUR POPULAR POSTS FROM 2023...this is from February:

8 years. 🎉

Nine photos from the past eight years including the first photo of the space before equipment went in.

Happy anniversary to this space and to every person who has walked through the door. Each and every one of you have all played a role in helping us get here. I'm beyond grateful.

What helped make us successful? Community, culture, work ethic, fun (or is it "fun"?). Let's continue to be a supportive community that has fun and works hard. The positive culture we've created here is only going to help us grow in 2023. Cheers to us!

*Anniversary-inspired workout this Friday



NINE YEAR ANNIVERSARY PARTY INFO COMING SOON!!

A FEW OF OUR POPULAR POSTS FROM 2023:

Good luck to ALL the athletes running the today.

The IV family has a number of folks out there on the course today. Here are their bib numbers in case you want to follow along online:

Grace - 9790
Rick - 26427
Rex - 4242
Greg - 906
Alex - 1705

You put the training in and your hard work will pay off. Enjoy the moment.

Anyone on your list need a calendar this year? Want to donate to a great cause?

This 11”x8” fundraising calendar is being called, “The Dogs of Iron Village”. We included photos of some of our furry friends who frequent the gym.

100% of the proceeds will be donated to . This animal rescue organization is where Mozzie, and many of the dogs in this calendar, are from.

*Orders taken until December 10th
*Calendar will ship out before Christmas

http://www.ironvillagesc.com/store/2024-calendar-the-dogs-of-iron-village

*link is also in bio

We celebrated a few birthdays on Friday in classic Iron Village fashion.

Good times were had by:jamiee


** - don't you still owe us a birthday workout?!?

Scott took on his monster workout that included all the bike cals.Throw in some pullups, ground-to-shoulder work, and renegade rows, and his birthday cake consumption was certainly earned.

Paul & Jamie tackled their "fun" session in the morning and Paul was happy to give me his thoughts on the workout (last image).

Who's next IV crew?

Friday "fun" day.

On-the-minute partner work on the ski, bike, and rower. Throw in some pushups, squats, and slams, and we've got ourselves a party.

Who's joining us later today?

Our programming has a "wave-effect" with regards to intensity. There are days to put your head down, pull the pin, and grind...and there are days to get in here, move, break a sweat, but keep the heart rate in control (zone 2 life). Red-lining every time you walk into the gym is not a recipe for success.

Get in consistently. Follow the plan. Results will come.

We'll be watching...and cheering you on along the way.

Jump for joy! We are beginning a new strength cycle this week.

Hip hinging and upper body pressing will be our main focus as we follow this program into the holiday season.

Who's ready?

Surround yourself with people who have the habits you want to have yourself. You’ll rise together.

Individual goals. Team effort.
🤝

Another great Halloween workout in the books at Iron Village. Thanks to everyone who came in throughout the day.

As we've done in years past, we'd like to recognize a few of the top outfits this year.

Drum roll....

3rd prize: Co***ne Bear
2nd prize: Albus Dumbledore
1st prize: Winnie, Tigger, and Eeyore!

*Points were awarded for creativity, designing a homemade costume, and bonus points for incorporating a pet.

Congrats and thanks again to the entire Iron Village community!

***neBear

Unpopular opinion - I don't like the quote, "Nobody cares, work harder".

I get it. You should be doing the work for yourself. You should work hard when no one else is watching. You should self-motivate. I just don't like the wording. Let's go with, "We actually DO care. Now work harder"

We want you to succeed and to reach your goals. We want to celebrate your victories along the way. So, yes, we actually do care.

How do you get to where you want to go? Work harder!

Goal in this pic: Break 200 cals in 10 minutes on the Echo bike. Goal achieved. ✔️

Strong and focused heading into the weekend.

Who has exercise-related plans for the weekend?

IV weekend schedule:
Friday night: 4:30 & 5:30pm group class
Saturday: 8 & 9am group class
Saturday: 10am Kinstretch (mobility) class

Come on in!

Mark your calendars and get your costumes ready!

Friday, October 27

Members are STRONGLY encouraged to dress up for their workout.

Of course come to any class time that works with your schedule, however, if you're able, we recommend coming to the 5:30pm class that day so you can hang out for a bit, have a beer, and see who wins prizes for the best costumes.