Tagged as: garage gym

Snatch Cycle Update & What’s Next


This is what all of you look like now! Ok, well maybe close ūüôā

¬†Snatch Cycle Update & What’s Next

As all of the OTL athletes should know, this is your last week in our 4 week snatch cycle. From hours of technique drills that have been hammered in through repetitions to single sets that have already proven many are getting stronger, we are very excited about what the end of this week will bring in new snatch PR’s!

As the week comes to an end, we will continue tapering off the heavier lifts. We are going to stay at around 60-65% and mainly focus on proper execution of movements. This will be your last week to ask questions and for us to fix those mistakes before Friday. What’s on Friday you ask?

This Friday at 7PM we will host our first gathering of max lifts. We want the energy to be high and lifts to be heavy. The last 4 weeks have been your time to train hard and now we will help create the environment you need to lift heavy! Anyone who has competed in weightlifting will tell you that environment alone can add adrenaline that will surely help you pull heavier than ever before!

Why is the Olympic lifting movement known as the snatch so important to us? It is by far one of the most athletic weightlifting movement anyone can perform. From strength and agility to balance and speed and all other components of fitness in-between, the snatch requires it all. Of all great strength and conditioning movements, the Snatch should be the movement all coaches should know not only how to perform properly but how to teach properly as well.

Thank you to all of the OTL athletes who have crushed the snatch cycle so far. Next up….Clean and Jerk! All of this will be just in time for Coach Courtney Carlisle to show us what she’s got in the clean and jerk on the American Open in Dallas, Texas on December 6th!

Please let us know if you have any questions!

Your workouts shouldn’t piss you off

pissed off



Working out should make you happy!

You workout to improve your fitness and life, but is your workout pissing you off?

By: Coach David de Leon


Lately I have noticed a¬†trend in athletes during both training and competition that I believe is a key factor in their inability to see results. What is this change? Bad temper and unhappiness. From professional athletes who are continuously caught cursing themselves or their teammates after a bad play, to our general population athletes at OTL who can’t get that double under just yet,¬†being pissed off is¬†getting popular, and I don’t like it.¬†

When I started training as a “competitive exerciser” for a lack of better words, I did it because competition was a ton of fun. I got to hang out with others who had a real passion for fitness and for the body/minds ability to go beyond its limits. To me, there was nothing more fun than doing a workout competition and in the end, just hanging out with my friends and family. I was doing it not to be like anyone else, but to improve the person that meant a lot to me, myself.

As competitive exercise becomes more popular, there are “pros” that people have begun to compare themselves to. Comparing yourself to people you watch do things as a professional on television is crazy, especially if you are new to that particular sport. I am not saying that for some, being one of those pros isn’t possible, what I am saying is to respect the hard work they have put in¬†and natural abilities they have been blessed with in order to get where they are. You being upset because you didn’t lift the weight you wanted will not make you a better weightlifter. If you want to be a better weightlifter, do what weightlifters do, lift weight more often!

Your experience in the gym and during training should be fun and exciting. More importantly it should be a learning experience. It is a time for you to give 100% effort in everything you do and learn from all of the mistakes you make. It is a time to grow as a person by not only pushing yourself, but by supporting others as well.

Additionally, make sure your coach is providing a positive atmosphere. Coaching cues, although sometimes stern, SHOULD NOT be negative. They should be short and informative. If your coach displays a pissed off attitude when athletes make mistakes, he/she may be the reason you react or respond the way you do when you mess up. Be sure your coach is great, if not, save your money and find someone who is.

In summary, don’t let your training piss you off. Doing so will not allow you to get better and if anything will only make you worse. And if a cry baby or pissed off attitude is what you have, as speaker Eric Thomas would say, “Don’t cry to give up, cry to keep going”.



3 Things To Do The Day After Your Competition



Fall marks a time of sports and athletic endeavors. For some, their Saturdays will be spent in front of a TV watching football, baseball fans are counting the last few games their teams have left to qualify for the playoffs, and those who compete in fitness competition, like CrossFit events, see a spike in competitions in their towns/cities.

If you are one of the many competing in the latter of the list, here are 3 recommendations of must do’s the day after your all day long competition. If there is something else you like to do, comment below and let us know!


1) MOVE: It is common to want to sit around the next day and just bask in your soreness. You may be experiencing the “I didn’t know I could get sore there” syndrome that usually occurs the next day, but this should not stop you from getting out and moving. I do not recommend going and doing an aggressive workout, but instead just active recovery. Personally, I like a 30 minute walk or row. Very low impact and intensity, but it allows blood flow through your body which can help alleviate damaged muscle fibers from the day before.¬†Do not sit, get up, and keep moving!

2) I¬†often fall victim to “Now I will eat a really crappy meal since I just worked out so hard”. If there is ever a time your body needs excellent nutrition for recovery, it is immediately after your workout. Don’t go straight to the¬†inflammation causing pizza dough or burger just yet. Get a clean source of carbohydrates in and hold off¬†that over the top “I¬†deserve this meal” for¬†24+ hours. Your body will thank you.

3) Drink lots of water. I always¬†stress the importance of PERFECT hydration¬†the days leading up to a competition, but you will be most dehydrated at the end. Not only from working out, but from just being outside for that long. The beer can wait, get hydrated ASAP.¬†Don’t be afraid of grabbing some pedialyte or some form of electrolyte to drink during and after your competition. Your hydration will help eliminate your prolonged soreness.

These are just a few of the things you can do the day after your competition to help rid your soreness and for better maintenance of your body. If you are competing, you are taking your body to the next level. Be sure to help it with next level recovery as well.



– Coach David

2 Magic Pill(s) To Start Your Fitness Journey

magic pill


We all want the magic pill affect. We want to be able to consume something, and instantly get results. That way, ladies and gentleman is, 1) non existent 2) Does not last 3) A lazy way out of hard work.

Since those things do not exist, I have thought up 2 “pills” of information that can help you¬†begin your fitness journey. They aren’t large in size, but for some reason many find it hard to swallow.¬†It’s too hot, I’m too tired, I don’t know how to do it, are a few of the reasons people refuse to swallow the pill. But for those who are ready to grab that glass of water and take down the pills, here are the first two you should take.

1) Pill 1: Create a plan of action: Purchase a calendar and write out what your entire normal day looks like. From the times you eat, to the times you watch TV, write it all down for 3-4 days straight. Once the days have passed, review the calendar and begin to realize how many WASTED hours are on the calendar. Since “not having time” is one of the biggest and lamest excuses, you can immediately eliminate it once you see you DO have the time. Begin to insert times to train during the hours you wasted watching¬†the ridiculous things that make up¬†national television. Yes, it is easier and more comfortable to sit on the couch, but when you turn 70 expect to not be able to play with your grandchildren and be the grandpa/ma who wore out the old recliner because he/she didn’t have the ability to move freely (Yes, things just got real).

2) Pill 2: The First Step: Let go of the assumption that you have to go out and be hard core. Depending on who/what you are influenced by, you may have the assumption that your fitness has to be hard core and crazy intense all day every day. This notion if far from the truth. If you are new to fitness, DO NOT kill yourself on the first day. It will only make you so sore, you will be back on the couch never wanting to get up again. Baby steps are the best steps when starting out. That could mean simply walking/jogging mixed in with body weight movements (push ups, sit ups) in the park or in your house.

The 3rd pill, which wasn’t mentioned in the title, is consistency. Give your body 2 weeks of training no less than 3x/week and allow it to adjust. It will hurt, and it may not be as comfortable as your couch, but you will adjust and you will make leaps and bounds in your fitness. Erase the excuses, and let’s get started.


There are few feelings greater than the feeling of support from a teammate. A teammate can allow you to feel as though no matter what may happen, with their support, you will succeed. This feeling is important, but it cannot be felt unless the action is made. At OTL Fitness, it is not expected of you to thrive on your own. We expect no one to act as an individual, and expect everyone to support as a team.

Why is this important? Many¬†who join OTL do so because they are wanting to accomplish¬†¬†something in life. Be it in fitness or outside of. They¬†become part of a class¬†with the mindset that those around them will¬†help them through that journey. Supporting your team is important because the impact it makes goes much further than the gym. Many don’t get the support they get in the gym at¬†work or even at home. They look to their teammates at the gym to provide them with that extra motivation not¬†given anywhere else.

Did you¬†realize how powerful you were? You don’t have to be the coach in order to change the lives of those around you. All you need is the leadership skill of communication. The way you communicate to your teammates will either help them or hurt them when it comes to their progress. 1 simple statement can completely change the way someone goes about their lives. Be wise when choosing your words amongst your teammates because the power of changing lives is in your hands.

Please continue to support those around you as you all have done so far. If there is one thing OTL can say about it’s athletes it is that they are committed to lifting up those around them and that makes us very proud.


Surprise Yourself

The past few weeks have been weeks of huge accomplishments. From hand-stand push ups to first time pull ups OTL has seen a lot of development in a lot of athletes. But what does it take to accomplish these goals and why is it they are coming so “easily” for some of these athletes? Let me break it down…

Those who have shown huge progress and who have already reached goals such as doing a pull up are all doing 1 thing that most don’t. They show up early and practice, and when they are done they stay late and practice some more. We have had 2 ladies quickly reach their pull up goal and beyond. These ladies are in different classes, but both did the same thing, they practiced. Class is not always set up for YOUR goals. They are set up for the whole. We cannot program workouts for each individuals specific goals. This being said, it is up to YOU to find a way to practice.

Congrats to those of you who have already reached goals you set at the beginning of 2013. The credit goes to you and your willingness to do what others are not willing to do.


Welcome Lauren!

There is nothing we love more than having new athletes put their health and wellness in our hands. Of The Lion Fitness would like to welcome LAUREN THOMPSON!

We are here to guide you on your path towards the healthy life YOU wish to have. Thank you again ūüôā



Congrats to our Athletes!

This past weekend we had 3 athletes compete in the SantaFit competition at Austin High School. It was a great way to introduce themselves into the competitive fitness world and the turn out was great! Congrats to the following athletes: Blake Reinhart, Andrew Watkins and John Garcia!It makes me, your coach, very proud to see you all compete. Even better, it is great to watch you guys perform the movements the way they are supposed to be done!

If you are ready to start competing, let me know so we can set you all up with a competition that is perfect for you!

blakes go hard face at competition

Blake’s Go Hard Face