JMBCC Receives Donation from Legends Strength & Fitness Warehouse

Posted: 10/26/2016

Legends Strength & Fitness Warehouse generously donated $4,476 to The Joyce Murtha Breast Care Center, equaling 100 percent of the proceeds from their October 1 fitness event, Barbells and Boobs 2016.

“We are one small gym from Ebensburg, Pennsylvania, but together we make ONE BIG DIFFERENCE!” said event organizer Ashley Archangelo Gray.

Participant Deanna Mennett commented, “The energy in that gym was amazing! But at the end of the day it wasn't about who came in what place or what time you had, it was about being there and giving it all you had for those who are fighting and have fought the battle of breast cancer. They are the strong ones...we are just people at a gym trying to raise money to help fight this battle. Legends isn't just a gym...we are family.”

Special thanks to Ashley Archangelo Gray and Logan Gray for the hard work and dedication they give to the members of the gym and the community and for making this fundraiser a success for the Joyce Murtha Breast Care Center.

Founded in 1906, Chan Soon-Shiong Medical Center at Windber (CSSMCW) is an independent, non-profit acute care hospital in northern Somerset County, bordering Cambria County. The 54-bed hospital shares a campus and collaborates with Chan Soon-Shiong Institute of Molecular Medicine at Windber (CSSIMMW), a private, non-profit biomedical research center. With more than 450 employees, CSSMCW is the fourth largest employer in Somerset County. CSSMCW’s mission is to provide excellence in personalized, quality health care services through innovation, research and education in response to community needs. For more information visit www.windbercare.org.

Ebensburg gym to host breast cancer fundraiser

EBENSBURG – An Ebensburg fitness center is hosting a breast cancer fundraiser that pushes participants to challenge themselves. 

The second annual Barbels & Boobs is scheduled for Oct. 1 at Legends Strength & Fitness Warehouse at 324 Tanner Street. 

All proceeds from the event benefit the Joyce Murtha Breast Care Center. 

Ashley Archangelo-Gray, who owns the fitness warehouse with husband, Logan, said they started the event last year “because there is an unbelievable need for support of all kinds: from raising awareness, to providing funding for treatment, and beyond.”

“We all have someone who has been affected by breast cancer,” Archangelo-Gray said. “At Legends, this disease hits home especially hard because we have had members, close relatives, and friends diagnosed with this chronic disease.”

Doors will open and check-in will take place from 11 a.m. until 11:45 a.m. the day of the event.

Heats will start at 12:15 p.m. and run every 30 minutes. 

Participants’ $30 registration includes entry fee, T-shirt, snacks and drinks. Anyone attending is encouraged to wear pink to show support for the cause. 

The workout challenge is to be completed with a partner, where repetitions can be divided in any way the two teammates choose. Running portions must be completed by each partner. 

Story continues below video

The first workout choice includes a 400-meter run followed by pull-ups, box jumps, lifting and another 400-meter run. 

The scaled workout challenge is a 400-meter run followed by burpees, box jumps, lifting and another 400-meter run. 

Box step-ups can be done in lieu of box jumps. 

The event will also have a youth division for three age groups. 

For those ages 4 to 6, the challenge includes kettlebell deadlifts, jumping pull-ups, burpees and a 100-meter run. 

The challenge for 7 to 9 year olds includes kettlebell deadlifts, jumping pull-ups, burpees and a 400-meter run.

Children from ages 10 to 13 can participate by completing a 400-meter run, deadlifts, dumbbell presses, burpees and a second 400-meter run. 

Staff will teach all movements prior to the workout and each child will have an adult helper to ensure safe form during the workout and to count repetitions, Archangelo-Gray said.  

For more information on the event, visit www.legendswarehousepa.com.

In the Spotlight | Ebensburg couple say gym members are ‘family’

As seen in the Tribune Democrat August 13, 2016.  http://www.tribdem.com/news/in-the-spotlight-ebensburg-couple-say-gym-members-are-family/article_ddded22e-6108-11e6-ab8d-bb76cf325021.html

Photo by John Rucosky

EBENSBURG – Although each of them has a full-time career, Ashley Archangelo-Gray and Logan Gray wanted to find a way to share their love for health and fitness with others. 

More than a year later, the Ebensburg couple said they’ve formed a family of members at their gym, Legends Strength & Fitness Warehouse. 

Opened in June 2015, the 4,500-square-foot facility at 324 Tanner St. provides open weightlifting space in addition to training programs and 10 coaches who teach classes like kettlebell, boot camp, yoga, pilates, interval training, cross training, kickboxing and partner workouts.

“We really do have something for everybody,” Archangelo-Gray said. 

Archangelo-Gray, a teacher at Richland Elementary, taught fitness classes at Ebensburg’s Young Peoples Community Center for 10 years and coached a competition cheerleading team there for five years.

She wanted to find a way to get children interested in fitness, which lead to “Lil Legends,” an annual camp that gets kids moving. 

This summer, 45 students age 4 through 13 divided into three classes based on age and participated in workouts, games and skill practice to build strength, conditioning and coordination. 

“Really it’s just about building their confidence,” Archangelo-Gray said, by focusing on each participants’ individual needs, which may improve their performance in team sports. 

The Grays, both CrossFit Level 1 certified trainers and USAW Sports Performance coaches, have also placed a focus being involved in the community where they grew up. 

“It’s all about giving back,” said Gray, a structural engineer by day who’s also a coach for the gym’s barbell club. 

Last fall, the couple organized a benefit event for breast cancer awareness, where local sponsorships, T-shirt sales and a daylong workout competition collected money for Barbells for Boobs, a nonprofit organization that provides mammograms for men and women who can’t afford them. 

This year’s Oct. 1 event will benefit the Joyce P. Murtha Breast Care Center, where some Legends members have actually gone through treatment during their breast cancer battles. 

Legends also began providing a scholarship to a graduating senior at Central Cambria High School, the Grays’ alma mater.

Qualifying students must plan to enlist in a branch of the armed forces and exhibit a passion for health and fitness. 

Through a Memorial Day event called “the Murph challenge,” participants competed in a 1-mile run, 100 pull-ups, 200 pushups, 300 squats and another 1-mile run to raise $850 for this year’s scholarship, which was awarded to Tommy Opdenhoff. 

In 2017, Legends plans to sponsor Pony League baseball and has planned a summer picnic, Valentine’s Day couples workouts and a Christmas party for members. 

“We’re a family gym,” Archangelo-Gray said, thanking members who support and volunteer to organize community events. “We all just kind of come together."

“We’re thrilled the community has supported us,” Gray added. “Our members are excited to be here.” 

At 22 weeks pregnant, Archangelo-Gray said she intends to continue working out and teaching classes for as long as she can to instill the importance of a healthy, fit lifestyle in others and help those striving to reach personal fitness milestones.

“Our goal is for you to get a membership and be here as much as possible,” she said.

“We’re a supportive community who keeps each other accountable.” 

By Jocelyn Brumbaugh, Aug 13, 2016

Legends Team Series Week 6

As a team complete as many rounds and reps in 20 minutes of the following:

2 Rope Climbs (15ft)

15 Wall Balls (20 to 10ft / 14 to 8ft)

10 Burpees

30 Double Unders or 90 Single Unders

8 Ground to Overhead (95/65)

10 Toes to Bar or 30 Hanging Knee Raises

Workout Notes

At the call of “3, 2, 1 … go,” the first athlete will perform two rope climbs.  When he or she returns to the ground after the second rope climb the second athlete will begin their wall balls.  Upon completion of their fifteenth wall ball the third athlete will begin their designated movements.  This will continue with each athlete being designated one movement for the entire workout.  Throughout the entire workout only one person can complete the exercise he or she completes in round one and the movements must stay in the order listed.   

The final score for the event will be the total number of rounds plus the number of reps in the last round completed during the twenty minutes. 

If a person is unable to complete the workout with the rest of the team the designated movement that person was supposed to complete must be completed by the remainder of the team.  Each person on the team must help in the completion of the absent teammates repetitions in a predetermined order that incorporates each of the present team members.   This order must include all members present and each person must perform the movement before a person can go twice.   

Legends Team Series Week 5

As a team complete the following:

Workout A

200m Medball Carry Run Relay (14lbs)

200m Row Relay

Then as a team complete:

Workout B

200 Ground to Shoulder (95/65lbs)

200 Front Squats (95/65lbs) 

Then in groups of two complete the following as a chipper:

Workout C

30 Partner Deadlifts (M-315/F-225/M&F-270lbs)

40 Alternating Box Jumps (24")

50 Partner Wall Balls (14lb to 10ft/8ft)

Workout A Notes

At the call of “3, 2, 1 … go,” one athlete will run 200 meters while carrying a 14lb medicine ball.  Upon returning to the start they will hand the ball off to the next person in line; this will proceed until each member is done with the 200m run.  When all six members have completed their run the athlete that began the run relay will begin rowing.  As soon as the athlete rows the 200m the next athlete will be able to transition onto the rower to begin their 200m row.  This will continue until all six athletes are done with their 200m row.  Throughout workout A the order must stay the same and only one medball and one rower will be allowed per team. 

Workout B Notes

Upon completion of workout A the team will complete 200 total reps of ground to shoulders (aka cleans) and front squats.  Before the team is allowed to move on from cleans they must complete all 200 reps.  The team must remain in the same order as assigned in workout A when completing the movements in workout B.  All athletes must do at least one repetition when it is their turn.  No maximums or minimums are required for workout B.  Only one barbell is allowed per gender. 

Workout C Notes

Upon completion of workout B the team will break up into pairs (These pairs can be of the same gender or of mixed gender).  The pair performing the deadlifts will perform all 30 repetitions of their deadlift before the next pair can begin their 40 alternating box jumps.  Once the pair performing the box jumps completes the 40th rep the third and final pair can begin the 50 partner wall balls. 

Notes:

The final score for the event will be the total time it takes to complete the three workouts with a running clock. 

Legends Team Series Week 4

Workout

For Time:

30-30-20-20-10-10

Thrusters (95/65lbs)

Bar-Facing Burpees

Notes

Each team will have two barbells loaded to the Rx weight. 

At the call of “3, 2, 1 … go,” one athlete will begin performing their designated number of thrusters.  After all their thrusters are complete, they will complete their designated number of bar-facing burpees.  Once the person completes their portion of the workout they tag in the next teammate who begins performing their designated number of repetitions.  And so on until the final person completes their total number of repetitions. 

No particular order needs to be followed. 

The team’s score is the total time to complete the workout.

If a person is chooses to use a lighter weight for the thrusters they can do so.  Weight must be reduced in 10lb increments.  For every 10lb reduction a total of 10 reps is added to that persons portion of the workout (5 thrusters + 5 bar facing burpees).  Minimum amount of weight is 75/45lbs.  Bars must have standard bumpers in order to facilitate proper jumping height. 

Movement Standards

Must jump over the bar with both feet.  Chest and thighs must hit the ground with each rep of the burpee. 

Legends Team Series Week 3

Part A

One male and one female athlete

7 minutes to find:

1 RM ground to shoulder (aka clean)

Part B

One male and one female athlete

7 minutes to find:

1 RM back squat

Part C

One male and one female athlete

7 minutes to find:

1 RM deadlift

The Workout Description

The third event of the Legends In-House Team Series consists of three one-rep maxes to be completed in series as a team. Each team member will only perform one lift.

At the call of “3, 2, 1 … go,” One male and one female athlete will begin to find their 1RM clean.

Once the clock reads 7 minutes, athletes 1 and 2 are done with their attempts and athlete 3 and 4 will begin to find their 1RM back squat. 

Once the clock reads 14 minutes, athletes 3 and 4 are done with their attempts and athlete 5 and 6 will begin to find their 1RM deadlift. 

Once the clock reads 21 minutes, the maximum successful attempt from each athlete during their respective portion will be taken and added toward the total combined weight lifted for the team.  The total overall weight is the score for the team.

Notes

*If all six members cannot meet to complete the workout at the same time two (2) members of the team are allowed to make up their portion of the workout at another time, but they must be performing the same lift. 

*Two barbells are allowed for each movement, nut only one (1) athlete lifts at a time.

*Because we have multiple teams with only two male athletes, the teams with 3 males will have their maximum successful attempt across all of the three lifts reduced by a 0.7 multiplier. 

Legends Team Series Week 2

Rx'd Workout

For time, with one team member completing each portion:

Karen

150 Wall-Ball shot

M - 20-lb. ball to 10-ft. target

F - 14-lb. ball to 9-ft. target

Grace

30 clean and jerks

M - 135 lb.

F - 95 lb.

Diane

21-15-9 reps of:

Deadlifts

Handstand push-ups

M - 225-lb. deadlifts

F - 155-lb. deadlifts

Randy

75 snatches

M - 75 lb.

F - 55 lb.

Annie

Double Unders

Sit-ups

50-40-30-20-10 rep rounds; for time

 Fran

21-15-9 reps of:

Thrusters

Pull-ups

M-95lbs

F-65lbs

Scaled Workout

For time, with one team member completing each portion:

Karen

150 Wall-Ball shot

M - 14-lb. ball to 9-ft. target

F - 10-lb. ball to 9-ft. target

Grace

30 clean and jerks

M - 95 lb.

F - 65 lb.

Diane

21-15-9 reps of:

Deadlifts

Shoulder presses

M - 155-lb. deadlifts, 75-lb. presses

F - 105-lb. deadlifts, 55-lb. presses

Randy

75 snatches

M - 65 lb.

F - 45 lb.

Annie

3x Single Unders

Sit-ups

50-40-30-20-10 rep rounds; for time

Fran

21-15-9 reps of:

Thrusters

Jumping Pull-ups

M-75lbs

F-55lbs

Notes

The second event of the Legends In-House Team Series consists of six benchmark workouts performed as a relay for time. Each team member will do one benchmark workout***.

At the call of “3, 2, 1 … go,” Athlete 1 will begin Karen.

Once Athlete 1 finishes the 150th wall-ball shot, the judge will record the time and Athlete 1 will slap hands with Athlete 2 who will then begin Grace.

Once Athlete 2 finishes the 30th clean and jerk, the judge will again record the time and Athlete 2 will slap hands with Athlete 3 who will then begin Diane.

Once Athlete 3 finishes the final handstand push-up, the judge will record the time and Athlete 3 will slap hands with Athlete 4 who will then begin Randy.

After Athlete 4 finishes the 75th snatch, the judge will record the time and Athlete 4 will slap hands with Athlete 5 who will then begin Annie.

After Athlete 5 finishes the last of the sit-ups, the judge will record the time and Athlete 5 will slap hands with Athlete 6 who will then begin Fran. 

After Athlete 6 finishes the final pull-up, the judge will record the total time elapsed across all six workouts. This is the team’s score for the event.

***Each team will have to designate two (2) members as scaled.  If a third person is chooses to do the workout as Rx the team will be allowed to “buy” another scaled member for 35 in-unison team burpees to be completed at the end of the workout (this will be added to your team's overall time).  

***If all six members cannot meet to complete the workout at the same time one (1) of the team members is allowed to make up their portion of the workout at another time.  If a team member does not complete their designated portion they will be penalized using the following method -- longest time for that particular workout by all teams plus ten seconds. 

Legends Team Series Week 1

Workout A.

Max Distance Row in 10 minutes switching every 20 strokes.  Each team get 2 rowers.  There is no scaled division for this portion of the workout. 

Then when the clock strikes 13:00 complete,

Workout B.

Rx’d Workout
For time:
200 toes-to-bars, while both barbells are held overhead
200 shoulders-to-overheads (135 / 85 lb.), while 2 teammates hang from the pull-up bar

Scaled Workout
For time:
200 hanging leg raises, while both barbells are held overhead
200 shoulders-to-overheads (75 / 55 lb.), while 2 teammates hang from the pull-up bar

Notes for Workout B

Each team will have, at a minimum, two barbells loaded to the scaled or Rx weight. 

At the call of “3, 2, 1 … go,” one athlete will jump onto the pull-up bar and begin performing toes-to-bars. Meanwhile, two other teammates will lift both barbells to the overhead position and hold them there. In order for the toes-to-bars to count, both barbells must be locked out overhead for the duration of the rep. The 200 toes-to-bars may be divided however the team likes, but only one athlete can be performing them at a time, and each athlete must complete at least 20 reps.
After all 200 toes-to-bars are complete, the team will complete a total of 200 shoulders-to-overheads. This time for the reps to count, two of the teammates must be hanging from the pull-up bar. Only one athlete may perform shoulders-to-overheads at a time, and each athlete must complete at least 20 of the 200 reps. Racks are not permitted.
The team’s score is the total time to complete the workout.

Each team will have to designate two (2) members as scaled.  If a third person is chooses to do the workout as Rx the team will be allowed to “buy” another scaled member for 35 in-unison team burpees to be completed at the end of the workout (this will be added to your team's overall time).  

Making Improvements and Staying Fit as you age

This blog is more geared toward those that are 40 years of age and up but a lot of the information is applicable to athletes of any age.  So that doesn't mean stop reading if you are under 40 years old because you will be someday.  And, that doesn't mean that those of you out there that are 40+ need to treat this like the gospel -- they are just some general guidelines that can be applied as you see fit. 

Tip #1 - Make sure you warm up

Do NOT use your training for a warm-up.  For example, when you walk into the gym for a squat session a proper warm up is not putting a barbell on your back and starting to squat.  Pay particular attention to soft tissue work (foam rolling, using a lacrosse ball, etc).  

A good warm-up would be soft tissue work on your problem areas, followed by some calisthenics or a dynamic warm-up (i.e. active stretching: high knees, butt kicks, knee hugs, lunges, etc), mobility drills, and lastly some central nervous system activation drills (med ball toss, 10 yard sprints, 100m row, etc.).  A proper warm-up should be somewhere between 5 and 15 minutes. 

Tip #2 - Do NOT train to failure often

Everyone loves to work hard but when you go all-out day in and day out you fatigue your central nervous system.  When you go to failure you make it difficult to recover and increase your chances of getting injured.  I am not saying you shouldn't push yourself, I just recommend leaving 1 or 2 reps in the tank most of the time when training.  This will allow you to recover better, which will help you see better results. This is enough of a stimulus to make you stronger and improve your figure.  

Tip #3 - Reduce the volume of direct spinal loading

In other words, reduce barbell squatting.  Don't get me wrong, I love barbell squatting and it is one of the best exercises if done properly, however there are people out there that like to squat multiple times per week.  As you get up there in years, I would limit barbell squatting to one or two times per week which limits the amount of compression on your spine.  You have already accumulated years of compression on your spine from the large amount of standing, sitting at work, sitting in your car, etc. 

If you are looking for movements to stimulate your legs I suggest trying: goblet squats, sled drags, sled pushes, step ups, lunges... 

Tip #4 - Incorporate isometrics and eccentrics

This will make exercises more difficult and will help you progress them.  Most people get caught up in the idea that the only way to progress an exercise is by increasing load or reps.  However, eccentrics and isometrics will make the exercises more difficult and in turn improve your performance. 

For example, you might be doing 5 sets of 5 back squats at 135lbs.  One way to increase the difficulty rather than just increasing the weight would be to pause at the bottom of the movement.  This will dramatically increase the difficulty of the movement without putting more strain on your joints.  

Tip #5 - Plan your recovery

Most of the time we are too concentrated on the 'working out' portion of the workout and we forget about the recovery portion.  Recovery is just as important as the stimulus created during your time in the gym.  We need to realize that we make our gains when we are outside of the gym when we are sleeping, when we are eating, ...  

One thing you might want to consider trying -- Deload week: reduce the volume and intensity.  For example if you have been doing 10 reps maybe you could cut it back to 5 reps or decrease your weight by half.  This is a great way to continue to go to the gym and get a workout in or a sweat on without continually overloading your body.  Note: Deload weeks are typically programmed to occur every fourth week during a strict training cycle.  These are meant for athletes who are following a prescriptive strength and conditioning program that can last up to few months. 

Tip #6 - Supplements

Most of us take some sort of supplement to improve our performance in the gym or improve our body composition.  When you go to buy a supplement make sure you ask yourself "is this going to make me healthier?"  If you cannot say 'yes' to this, put that supplement down or ask someone who you know can trust. 

Tip #7 - Have Fun

Thanks Chris Evans for the awesome picture!