Exsurgo Strong and Fit

Exsurgo Strong and Fit

Exsurgo Strong and Fit is a goal oriented, evidence based training facility to help people live stronger, more active lives.

Strength and Conditioning

[07/12/19]   When on vacation, @immiecross_spartan still needs to train. A fantastic day for a swim and a few hills up and down from the church. Nothing beats the beautiful backdrop of Italy and the lakes.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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C’est bien! gFlight at Colonne Vendôme! D’accord?

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Many great works of art and technical inventions where form meets function so of course there had to be some #gflight jumps @museelouvre.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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What could this be? A webservice that takes your gstrength data, plots it for immediate use and stores it for later use? Could it be made so it works on any device, any platform? Let’s be honest, we aren’t anywhere without a wifi connection these days. @c4hp @strong_by_science @tensionclimbing

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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#gflight at the Eiffel Tower.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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When in Paris! #whereintheworldisthegflight

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
__________________________________________ @ Arc of Triumph, Des Champs Élysées

And more!

#Repost @ferrara.fitness with @get_repost
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Daily assessments are critical for effective athletic development. We use velocity units by @squatsandscience and equipment from @exsurgo.us on a daily basis to make sure we are training the correct qualities that we intend to. After performing my assessment, it was determined that I needed to focus a training block on high speed movements. Here I am performing potentiation clusters using the sports back squat (velocity oriented), drop + box jump and accelerated banded split squat jumps (thrust method) @cal.dietz. When training, a big emphasis should be put on quality over quantity and potentiation clusters are a great way to accomplish that. If you need any help with assessments and a scientific backed program, message me and I will help you reach your genetic potential #ferrarafitness #trainsmarter

The knowledge share is deep! All around the world gFlight users are learning from each other, sharing knowledge, best practices.

#Repost @billmillertraining with @get_repost
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Here are two exercises that work great with the @exsurgo.us gFlight. Both can train the ability to absorb force and transfer energy up the kinetic chain, a very important piece of the puzzle for throwers.

On the left is a Drop Catch Weighted Vertical Jump. This variation is great for training the ability to handle more force in the eccentric portion than a typical vertical jump. The drop catch also allows for the RSI score to read, which is a great representation of how efficient the force absorption and transfer of energy is. My goal here was to see how heavy I could get while still staying above 1.0 RSI. The

On the right is a Step & Vertical Jump exercise similar to the work I’ve seen @steffanjones105 post about. Shooting for RSI, I can definitely see how much I struggle with the eccentric portion on one leg. It’s a difficult variation that forces a lot of work to be done rapidly in the eccentric portion of the movement.
I highly recommend trying both of these out!!
#gflight #exsurgo #dropcatchjump #weightedjump #dropcatch #eccentric #reactivestrengthindex #rapideccentric #billmillertraining #lowerbodypower #powertraining #energytransfer #jumptraining #forceabsorption

Today we had the pleasure to tour @bouldercrestretreat with Carly. As part of the @loudounchamber Health and Wellness Committee, we are out meeting new people and finding ways to help.

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Don’t know about Boulder Crest Retreat? They provide a much needed space for combat veterans and first responders to spend time with their families, develop skills and enhance their lives. Such a fantastic experience and cannot wait to do our part to help.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
__________________________________________ @ Boulder Crest Retreat for Military & Veteran Wellness

Bringing the gStrength to climbers here @sportrock in Alexandria. Getting to test their athletes and give instant feedback. #stopguessingstartassessing @c4hp @tensionclimbing @strong_by_science @strength2.speed

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Mint flavored gStrength!

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Our very own @immiecross_spartan taking 3rd! So proud of her and the work she is putting in this season. She then ran along with Coach BUFF and the kiddos during the kids race.

@spartanrace There should be a “race with a pro” for the kids just like the SGX lead races. Kids would love it and bridge a gap for future racers.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Building #gstrength devices. Plain, simple, cost effective and versatile devices giving you a wide range of assessment capabilities.

Did you know our assessment involves:

Whole body strength from iso deadlift assessment at below the knee, above the knee? We do bilateral and unilateral max pulling/pressing as well as rfd. We also do hamstring curl, shoulder stability, etc. These are some of our general strength assessments.

We then do a slew of climbing specific assessments from contact strength, various timed max pulls, various timed repeat pulls all using different edge sizes. The versatility and uses are wide and deep.

The minds behind the science are @c4hp @strong_by_science @strength2.speed Want to know more?

@tensionclimbing @sportrock @earthtreksclimbingteams @earthtreks @performance.climbing.coach

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Just say #gFlight yeah yeah yeah!

People are getting their jump on @ideafit Idea World! Check out @immiecross_spartan rocking her @lesmillstribe style jumps. 🚀🔬

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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#Repost @immiecross_spartan with @get_repost
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Wearing my other hat this week at the @lesmillstribe Tribal Gathering. What better time to pull out the Gflight and have some fun than when you're surrounded by athletic and naturally competitive people! Of course they had to throw in some jump knees and tuck jumps to represent their formats! Hoping to get an official "jump off" going tomorrow, it certainly caused a lot of interest today! Check out @exsurgo.us to learn more about this amazingly accurate, portable and affordable device! If you're heading to the @ideafit
Convention then you can see it in action at the @lesmillstribe booth!

#exsurgo #rise #regain #recover #stopguessingstartassessing #gflight #lesmills #liveforward

More info coming at ya!

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When we talk about timing, there are a few things to consider. If you are using an iphone stopwatch, did you know the timer doesn’t start UNTIL YOU LIFT YOUR FINGER? This can cause times to be recorded as shorter than they actually are. #didyoureallyruna4.32

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When sprinting, we race to hit the finish line! That is why we made the gSprint start ON THE PRESS, not the release, and finish ONCE YOU BREAK THE BEAM.

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Did you also know humans have anticipatory button press tendencies? When we see someone coming to the finish line we press the button just a bit before they cross same as when athletes see the finish line and slow down before they actually cross it!

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The gSprint is a great tool to take out the coach variable which could introduce inconsistency in data collection. When the timing system is consistent, the data is more valid between assessments.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Last day for the flash sale!

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Use code 4TH4THE4TH

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Athlete 2 happens to be someone I train who just started his high school strength training program. Kids who lift with ego, little instruction, lack of supervision end up hurt. Too many people chasing weight with bad form. As VA Director of the @nhssca we are trying to help “educate, equip and empower” our athletes.

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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One goal, one mission: build, share, learn and help. Pretty simple.

#Repost @c4hp with @get_repost
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Psyched to be a part of this new movement in climbing. @alexjohnson89 @usaclimbing @exsurgo.us @tensionclimbing . #Repost @ndclimber with @get_repost
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Pull hard, Try harder, Train smarter! @c4hp

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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School’s out for summer! Time to train. #stopguessingstartassessing

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💥SUMMERTIME FUNTIME💥 FLASH SALE! 25% off

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Use the code: 4TH4THE4TH

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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Saturday morning run prep session before a guided trail run with @immiecross_spartan

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Great to have our people together. If you have never run trails, never run a @spartanrace, or never run at all, let’s get together and work on taking those first steps.



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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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#Repost @strong_by_science with @get_repost
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Congrats to Coach Blaine Kinsley and the Arkansas Razorbacks for making it to the college World Series - outside of Blaine being a friend, it’s awesome to see him use the gFlight to help develop players and track readiness - i have spoken with him and trust me, he does some amazing work!
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Technology is not innately disruptive... it’s how you use technology! Every coach has a barbells, but it’s not the barbell that helps build athletes it’s how the coach uses the barbell - the same goes for technology... it’s how you use it. 🏋️‍♀️
Happy for a friend and happy we @exsurgo.us could provide him with the tools and HE MAKES USEFUL.
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For coaches interested in our gTech, please check out the link in my bio .
#weightlifting #powerlifting #conjugate #strengthtraining #strengthandconditioning #strength #strengthcoach #lift #weights #science #learn #humanperformance #train #training #sleep #nutrition #deadlift #deadlifts #strongman #squat #squats #jump #dunk #jumphigher #dunks #westside #dynamiceffort #maxeffort #fit #crossfit

🚀🔬awesome work!

#Repost @tnlperformance with @get_repost
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#Flashfriday - Speed is measured two ways with the athletes here at TNL: ⚡️ Acceleration
⚡️ Top end speed



Acceleration is measured from a dead stop, typically in shorter distances (5-10yd). Meanwhile top end speed is measured with longer distances when movement velocities can be maintained (10-60yd). Both of these are measured for each athlete that trains at TNL prior to starting their training. No stopwatches at TNL either...we use the @exsurgo.us gSprint electronic timers! •


The Flying 10yd sprint is the standard that is used to measure top end speed. It’s a 20yd build up sprint, where the final 10yd are measured. Here is @rutgersbaseball shortstop @kevinwelsh2 setting the college leaderboard record at 1.162 seconds!



#tnl #thunder #lightning #speed #sprinting #sprint #fast #flash #friday #strengthandconditioning #performance #baseball #ncaa #cws #ncaacws #collegebaseball #collegeworldseries #shortstop #baseballtraining #run #necbl #big10 #B1G #bigten #rutgers #summerball

Last night we went to @sportrock in Alexandria to do assessments and show off the #gstrength. We talked a lot about fatigue and injuries and ways we can train better.

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To show how we use the gStrength, take a look at the numbers and their difference between what I pulled last night as a BASELINE and what I pulled today AFTER a climbing training session.
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Last night max: avg 43kg per arm.
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Post training session: avg 29kg per arm.
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That is a 33% drop in max effort. Those number tell me to stop climbing as the potential risk for injury is great.
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How are you gauging when to stop, when to rest, when you are fatigued, rested and ready to perform?

#stopguessingstartassessing

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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@c4hp @strength2.speed @strong_by_science @theboulderingdpt

Some new stuff is coming. Can you say streaming data to the web realtime from your device and graphed in a browser? I can.
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Last week I didn’t know .js. I still don’t know .js but I know enough to be able to build this. ICYMI - .js might mean “jacksh*t.”🤯🤣😎

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#exsurgo #gflight #gsprint #stopguessingstartassessing #trx #kettlebells #spartanrace #olympiclifts #usaweightlifting #nutrition #designer #producer #engineer #science #exercise
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21660 Ridgetop Circle #175,
Sterling, VA
20166

Opening Hours

Monday 06:00 - 20:00
Tuesday 06:00 - 20:00
Wednesday 06:00 - 20:00
Thursday 06:00 - 20:00
Friday 06:00 - 16:00
Saturday 07:00 - 12:00
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