– Mallory Sutphin I have a childhood best friend who has a birthday on the day I am writing this. Does anyone else have trouble recalling pretty much every detail from their past yet remember things such as this? Marlin on the bus had a birthday back on March 24th. She was so nice to […]
Our next blog post comes from Melissa and features something she is pretty passionate about – strength and conditioning for first responders. We’ve got a ton of first responders at the gym who are trained by or who train alongside Melissa. Melissa has worked in the field for over 15 years, always with a focus […]
We recently featured one of our members, Allison Monheit, who qualified for the Boston Marathon. She finished first in her age group running a 03:26:54. This was only her second marathon and it was over 50 minutes faster than her first. A great accomplishment for any runner but Allison also did something else remarkable leading […]
The other day we posted about the need for youth athletes to be strong. That post gave me an idea of what to talk about next. Parents often come to us and ask, “How do I make my son/daughter faster? I read there’s a lot of great speed drills and agility things to do? Why […]
Two of our newest members finished up their last training session of the week today. They started on January 1st just like millions of people around the country did. Their first week looked much different than the overwhelming majority of people (and maybe yours) who headed back to the gym to make 2018 the year […]
Lets start this off by saying that HLM is not a novice program. No matter how strong you think you are, if you have never ran through a simple linear progression on the basic barbell lifts, you will get stronger much quicker by doing that than anything you will read in this article. The […]
This article is especially relevant due to some extremely nice weather we’ve been having here in Maryland lately. It is from our coach Steve Barker and originally appeared on his blog last year at www.barkertraining.com. It’s getting nice out, which means everyone will be (and should be) getting outside more to move around after […]
Our second monthly spotlight in 2017 goes to Linda Kephart. Linda has been a steady member of the 6am for a many years. Day after day, week after week Linda can be found starting her day under a heavy barbell. It’s safe to say she is an inspiration to the entire gym- coaches included. Linda […]
Nutrition and programming are vital to your health and fitness success. We are all busy with family and our careers. Finding time to spend in the gym is difficult for us all. Training and eating optimally to reach your goals will maximize your results and ensure the time you spend in the gym is as […]
This holiday season, I had the great fortune of interning and training at a Starting Strength gym. In this environment, I made several observations of what separates Westminster Strength & Conditioning (WSC): A Starting Strength Gym from other gyms I have either been a member or trained throughout my extensive travels. Here are the 9 […]
From the Beau Bryant archives: Anthropometry (Greek anthropos – “man”) and (metron – “measure”) “Measurement of Man” In a previous life I may have spent some time working as an interrogator in Iraq. It was fun, I enjoyed it and I was pretty good at it. I often was asked to handle the more […]
We post a bunch of content on our social media showing our members doing some pretty amazing things. We post these things to highlight their hard work and to show others what is possible when you find great coaches who understand how to teach and implement proper barbell training. For those who have never strength […]
Chalk is something a lot of people take advantage of, but nobody ever really stops to think about why it works, or if they’re using too much. Nearly everyone has seen this sight at some point. You walk into the gym and claim your rack, only to find that the bar sitting there has been […]
When we opened the doors of CFR and WS&C over 6 years ago one thing I was not expecting was a large portion of our membership would be females. I mean, we squat, press and pull heavy 5 days a week. There is no AC, only barbells and squat racks. I was a strength coach […]
Eric Shugars So this article was inspired by a few things happening over the past few days. I read a pretty good short blurb from Joe DeFranco on T-Nation titled “Don’t Just Get Tired. Get Better.” Google it – it’s the TL/DR version of this post. Someone new started at our gym who, while squatting on […]
High Intensity Fight Club Saturday, September 23rd – 6:30pm to 10pm Join us Friday for the last HIFC of the year. We will have a short workout followed by a two man themed scavenger hunt around Westminster. Find a partner, pick a theme and be the first to complete the scavenger hunt. As always bring […]
Look for order forms this week to get your T-shirts, tanks, and headbands. Grab an order form, write a check or drop cash and pick up your gear in a week or so. Out of town sales can send us an email and we will mail it to you.
Beau Bryant, Dr. Austin Baraki, CJ Gotcher, Eric Shugars, Dr. Jonathon Sullivan Apparently we have caused something of an internet ruckus. In the event you haven’t seen our video making its rounds on social media, here it is: And here is a link to the original Facebook post: https://www.facebook.com/419913101430743/videos/1111513308937382/ As I write this there have […]
