Category: WOD

  • Lincoln wasn’t an instant success. You don’t have to be either.

    As we all know Abraham Lincoln ran for elected office in the Illinois State Legislature in 1832 and lost, officially ending his political career. He returned back home where by day he was a well known lawyer, and by night, a savage vampire hunter… — If you were a student in my American History class…

  • 4 Movements to Train the Posterior Oblique Sling

    Human beings evolved tens of thousands of years ago to be able to run and walk long distances.   Key to that ability was conserving energy as we move.   That’s why we use a number of subsystems and connective slings to synchronize movement between the upper and lower body and propel ourselves forward with…

  • Weightlifting Analysis: Veronica’s Hang Power Clean from Below the Knee

    Big shout out to Steelworks client, Veronica Angeles, for this really solid hang power clean triple at 85 pounds. It’s been almost a year and she’s went from never weightlifting before to lifting with strong technique. Check out today’s video and take notes as I talk about how this lift was solid!

  • Client Spotlight: Gabe Vivas

    Gabe Vivas hasn’t lost a single pound since joining Steelworks Strength Systems back in March 2023. From the outside looking in, it would seem that Steelworks was a pretty bad investment for Gabe. After all, results speak for themselves, right? Why would he continue to train in a program that doesn’t help move him towards…

  • Client Spotlight: Pat Bondiskey

    Is Steelworks Strength Systems’ client, Pat Bondisky, training for a marathon? Nope. How about dropping 5% body fat? Nah. Adding 20 pounds to his back squat? Still no…. Keep asking Pat what goal he is looking to achieve and you might be surprised by the answer. “I’ve never been a structured goals person. I’m taking…

  • Commitment Needs Enjoyment

    No matter your stage in the journey, I’d like to share a simple message with you:  Commitment without enjoyment will be short lived. Let me use improving your health and fitness as an example. The biggest factor in determining your success in transforming your mind and body is consistency.  Showing up day in and day…

  • Mushrooms: The Nutritional Powerhouses you need

    I don’t know about you, but I love me some mushrooms!  With that earthy taste and distinct texture, mushrooms can transform a boring dish into something hearty and delicious. However, turns out mushrooms can also boost your daily macro and micronutrients counts. Certain species of mushrooms like common button mushrooms, shiitake, and yellow chanterelles contain…

  • The Power of “And” Statements on Habit Change

    In a few months time we will all be wishing each other “Happy New Year!” And 2024 is going to be different, right? You are going to get up earlier.  You are going to eat 3 fresh home cooked meals a day.  You are going to make it to the gym 3x a week.  You…

  • Steelwork’s Client Spotlight: Melvin Powell

    When he isn’t busy creating fantastic social events through his company, Black Soul Summer, you can find Melvin Powell hard at work here at Steelworks Strength Systems. The results?  Returning to his body weight when he was 18. Achieving a handstand pushup. Suffering few injuries while training. Less days out of work because of illness.…

  • Mindfulness over macros: how rediscovering the joy of eating leads to lasting health outcomes

    Good morning everyone and happy Wednesday!  Welcome to the Steelworks kitchen and man it’s an exciting day. I just finished my second stab some naturally fermented sourdough bread.  Damn, this looks great! Anywho, If you are struggling with nutrition outcomes, it’s understandable.  There are so many schools of thought out there and scholars produce so…