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New Training Cycle: “Thermopylae”

 

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New Training Cycle: Thermopylae.

Training Dates: Sept 19 – Dec 10

Assessment Dates: Sept 24, Oct 15, Nov 12, Dec 10

Thermopylae. The “hot gates.” The site of an epic battle, fought 2500 years ago. Alamo 180’s 12-week “Thermopylae” program will prepare you for battle as one of the famed 300 Spartans who stood for 3 days against a million man army. Are you ready to push yourself to the next level? Are you ready for “Thermopylae?”

Open to all levels. Every exercise can be scaled accordingly.

Swim Skills Clinic

 

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Alamo 180 Swim Skills Clinic: 

Alignment, Rotation, Kick, Pull

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Clinic Date & Time:
Tuesdays, Oct 4 & Oct 11.
7:30pm – 8:45pm

This clinic is open to all swim levels.

Topics covered during this clinic include:
**Total body, horizontal alignment: learn how to get your head neutral, chest down, hips up and level, and heels at the surface.
**Proper head positioning: learn how to keep your head “in line with your spine” and neutral.
**Efficient and propulsive kick: learn how to move your legs in an efficient and powerful manner.
**Proper rotation for efficiency and propulsion: learn how much you need to rotate your body so you can utilize hip-drive momentum to your advantage.
**Strong, efficient underwater pull: learn how to effectively push the water back so you go forward.

Each participant will get a program packet filled with lots of pictures and detailed descriptions. You will also receive a sample workout so you can practice your drills post-clinic.

This is a two-part clinic. We will work on horizontal body positioning & rotation in Part 1. You will receive “homework” (lots of drills) that is to be practiced on your own until Part 2. Lots of underwater pull and arm drills in part 2. The two swim sessions build upon each other.

What to bring:
Clinic will take place in the water. Bring swimsuit, goggles, cap, towel and water bottle. Fins will be provided. There are showers and bathrooms for you to change if necessary.

Is this clinic for you?
Are you tired of spending hours in the pool and not seeing the benefits. Have you increased the amount of time in the pool each week only to see a second or two improvement? Is the water your “enemy” and you beat it into submission with each lap you take? Do your hips and legs drag through the water, but you can’t figure out how to make them horizontal? Do you have problems breathing? Do you often swim off course in the open water? Do you swim flat?

If you answered YES to any of these questions, then this Swim Clinic is for you! It’s open to ANYONE to attend! Ready to get faster? Sign up!

Location:
If you use the Plantetarium address, this will help. The pool is located inside the Candler Physical Edu center (down the hall to the right), which is directly across from the Planetarium. 1300 San Pedro Ave, San Antonio, TX 78212

Investment:
$55 for Alamo 180 athletes
$65 for non-Alamo 180 athletes.
*Note: This clinic meets twice.

Register here!!! 


Because we desire quality over quantity, limited spots available. Class size is small to ensure quality instruction. We have reached capacity at each swim clinic we have offered, so don’t delay in getting registered! Don’t miss out!

This clinic is designed to help you think about swimming in a whole new way and to break down the stroke into manageable chunks so you can focus on each aspect and become the swimmer you have always wanted to be.

About Coach Bree:
Bree got started in endurance sports as a competitive swimmer in middle and high school. She also swam in college, trying to cleverly squeeze it in while simultaneously competing in cross-country and track. As an athlete, Bree honed her skills in the water by attending swim clinics and camps led by nationally ranked coaches. In her early coaching days, she became a swim instructor teaching youth how to swim. After a year of that, she started to teach adults. For 5 years, Bree has led weekly triathlon swim workouts as well as conducted private sessions to all levels of athletes – beginners with no experience to advanced swimmers looking to fine tune their stroke. It’s not uncommon for a beginner and/or intermediate swimmer to drop 5 to 10 seconds off their 100 yard time, after a session or two, just from a few tweaks to their strokes. It’s witnessed all the time at Alamo 180. Efficiency equates to speed. You can gain free speed in the water, just learn how to harness it! And a skilled coach can teach you how!

New IRON XT Program: CORNERSTONE

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New IRON XT program starting up called Cornerstone.

Program Dates: Aug 8 – Sept 17.

About the Program: Cornerstone is a 6 week training program focusing on the fundamentals of fitness. While this training plan sounds simple in nature it will not be easy or for the light of heart. Be prepared to be challenged with body weight movements, running, kettlebell and dumbbell work. As always, scaling options will be provided on all movements.

This program good for ALL levels of athletes. This program is also ideal for triathletes and runners looking to build strength and fitness.

Join today! You can sign up through a monthly membership or class passes. Click here to register and get started! 

Swim Skills Clinic

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Alamo 180 Swim Skills Clinic:
Alignment, Rotation, Kick & Pull 

Topics covered during this clinic include:

  • Total body, horizontal alignment: learn how to get your head neutral, chest down, hips up and level, and heels at the surface.
  • Proper head positioning: learn how to keep your head “in line with your spine” and neutral.
  • Efficient and propulsive kick: learn how to move your legs in an efficient and powerful manner.
  • Proper rotation for efficiency and propulsion: learn how much you need to rotate your body so you can utilize hip-drive momentum to your advantage.
  • Strong, efficient underwater pull: learn how to effectively push the water back so you go forward.

This clinic will teach you swim drills that cover each aspect of freestyle listed above.

You will also receive a program packet with pictures and detailed descriptions of the phases and drills of freestyle. You will also receive sample workouts to complete on your own post-clinic.

What to Bring: 

This clinic will take place in the water! Swimsuit, goggles, swim cap, towel and water bottle. If you have your own fins, feel free to bring them. Fins will be provided at the pool.

Clinic Date:

Pick one! We’re offering the same clinic on two different dates.
Monday, June 13. 6pm – 7:30pm

Monday, June 20. 6pm – 7:30pm.

Location:
If you use the Plantetarium address, this will help. The pool is located inside the Candler Physical Edu center, which is directly across from the Planetarium. 1300 San Pedro Ave, San Antonio, TX 78212

Investment:
$30 for Alamo 180 athletes
$35 for non-Alamo 180 athletes.
*Note: This clinic meets one time. We are offering the same clinic on two different dates, so make sure you select your desired date! *

REGISTER HERE 

Are you tired of spending hours in the pool and not seeing the benefits. Have you increased the amount of time in the pool each week only to see a second or two improvement? Is the water your “enemy” and you beat it into submission with each lap you take? Do your hips and legs drag through the water, but you can’t figure out how to make them horizontal? Do you have problems breathing? Do you often swim off course in the open water? Do you swim flat? If you answered YES to any of these questions, then this Swim Clinic is for you! It’s open to ANYONE to attend!

This clinic is designed to help you think about swimming in a whole new way and to break down the stroke into manageable chunks so you can focus on each aspect and become the swimmer you have always wanted to be.

Because we desire quality over quantity, limited spots available. Class size is small to ensure quality instruction. We have reached capacity at each swim clinic we have offered, so don’t delay in getting registered! Don’t miss out!

Register HERE for the JUNE 13 CLINIC 

Register HERE for the JUNE 20 CLINIC

About Coach Bree:
Bree got started in endurance sports as a competitive swimmer in middle and high school. She also swam in college, trying to cleverly squeeze it in while simultaneously competing in cross-country and track. As an athlete, Bree honed her skills in the water by attending swim clinics and camps led by nationally ranked coaches. In her early coaching days, she was a swim instructor teaching youth how to swim. After a year of that, she started to teach adults. For 5 years, Bree has led weekly triathlon swim workouts as well as conducted private sessions to all levels of athletes – beginners with no experience to advanced swimmers looking to fine tune their stroke. It’s not uncommon for a beginner and/or intermediate swimmer to drop 5 to 10 seconds off their 100 yard time, after a session or two, just from a few tweaks to their strokes. It’s witnessed all the time at Alamo 180. Efficiency equates to speed. You can gain free speed in the water, just learn how to harness it! And a skilled coach can teach you how!

The MURPH Challenge, BBQ & Beer

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Hero WOD, BBQ & BEER:
May 30th @ 9am
Alamo 180 Studio
Official Registration through Murph Challenge 2016: $40 (your money supports the scholarship fund & you get an official t-shirt) register here 

Alamo 180 is honored to participate in the Murph Challenge 2016. Join us as we join countless other Americans in this awesome Memorial Day tradition. Let’s honor our fallen heroes! We will rock the WOD and then enjoy BBQ and cold beer from Blue Star Brewery Co. Stick around for fun and eats.

The Murph Challenge, a CrossFit Hero WOD “MURPH”
1 mile run.
100 pull ups.
200 pushups.
300 squats.
1 mile run.
….in a 20lb vest or body armor.
(You can do it “scaled” without a weighted vest or armor)

Alamo 180 participants will officially register through the Murph Challenge Campaign. Once you register, you will not only be pledging to participate in the Crossfit Hero WOD ‘MURPH’, you will also be joining a unique group of Americans who pay tribute to LT. Michael P. Murphy (SEAL), and contributing to a prestigious organization founded by the Murphy family.

Following the WOD (after we enjoy BBQ and beer!), Alamo 180 athletes will submit their ‘MURPH’ time to compare their achievement with other participants throughout the US.

180 Fitness Challenge: SUMMER SHAPE UP

 

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180 Fitness Challenge

Alamo 180’s “180 Fitness Challenge” is a results oriented fitness program for participants of any age, lifestyle, gender, or athletic ability.

The program was developed by Alamo 180 coaches Jeff and Bree Soileau.  It is designed specifically to combat obesity and to help people develop healthy and active lifestyle habits.

In one hour a day, six days a week, the Alamo 180 Fitness Challenge can help you make long lasting changes in your health and lifestyle.

The Alamo 180 Fitness Challenge combines four essential elements needed to make positive changes in your body shape:

  • Cardiovascular exercise to burn fat
  • Strength training to build muscle
  • Nutrition counseling to help you make healthy dietary choices and have more energy
  • Coaches to keep you encouraged throughout your journey

Are you ready to take the 9 week “180 Fitness Challenge”

Are you ready to:

  • shed those extra pounds and reveal a more sculpted, lean body?
  • break out of your rut?
  • adopt healthier eating habits?
  • live your life to the fullest?

If you answered YES to any of these questions, then it’s time for you to sign up for the “180 Fitness Challenge” *Class size limited. Reserve your spot today.

Program Details:

Investment: $350 register here

Dates: June 11 – August 12.

What You Get:

  • 8 weeks of training, 6 classes per week
  • Two fitness evaluations (at the start and end of the program) 
  • Contest entry for the transformation prize package worth $500*
  • Nutrition Support
  • Before and After Pictures
  • Discounts on future training services

Class Selection: Must take one IRON class per day, Monday through Saturday. Sunday is off – rest, recover and get ready to rock another week! 

Contest Winner: A dynamic, two part assessment determines the contest winner for the prize package worth $500: 1) Greatest improvement in physical fitness, and, 2) Greatest reduction in body fat percentage.

*To be eligible for the prize package, you MUST make the both assessments (first week and last week). Additionally, you MUST attend 6 classes per week. During the 8 week program, you are allowed only three absences to remain in the running for the contest prize.

*Regardless of class and/or assessment attendance, you are still enrolled in the program and the results you will see and experience will be life changing!

FAQs:

Why so many classes per week? To see the greatest gains in both physical fitness and weight loss, the program is developed for the individual to take 6 classes per week. You will be encouraged to go at your own pace and modifications are offered in every class to ensure you get the best training experience.

What if I am too sore to workout? In the beginning, you will be sore. This is normal. Come to workout anyway. Movement, even just body weight exercises minus the weights, will loosen you up and make you feel better. You will recover faster.

What if I get injured? Depending on your injury, you will be offered modified exercises. If your injury prevents you from continuing the program, a prorated amount will be credited to you in the form of class passes for regular scheduled classes at the studio once your body is healed and you can begin training again.

Do I need to reserve my spot online before coming to class? Yes. Classes are limited to 15 people. Evening classes fill up quickly, so to ensure you can get in, reserve your spot.

Will the coach be watching my form? Yes. We will be closely watching your form during every exercise. It’s about quality over quantity. It’s about ensuring you are lifting correctly and getting the most out of your workout.

What if I can’t run? What if I can’t do push-ups? Then jog and/or walk. It’s about forward movement. Do the push-ups from your knees. Every.single.exercise can be scaled. We tailor the workout to meet everyone’s needs.

What if I get sick and miss an entire week of training? What if I am traveling for work and miss several workouts? Regardless of attendance, you are still part of the challenge. If you miss more than 3 workouts during the 8 week challenge, you are no longer in the running for the contest prize package.

Got more questions? Call or email us!

ROCK the MOCK Tri @ May 21

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Join Alamo 180 for another fun ROCK the MOCK Triathlon at Hinman Island Park!

Date: Saturday, May 21
Location: Hinman Island Park (see below for parking details)
Start Time: 7:15am
Investment: $17 for non-A180 mbrs, free for A180 mbrs

This one will be extra fun: Swim/Bike/Run/Bike/Run

SWIM: Pick your distance (0.25 or 0.5 mile) in the open water of the Comal River. Time cap on the swim is 25 minutes.

BIKE: (round 1) 30 minutes of intervals.

RUN: (round 1) 20 minutes of intervals.

BIKE: (round 2) 15 minutes of intervals.

RUN: (round 2) 10 minutes of intervals.

Total = 1 hour 40 minutes of awesome!

OPEN to ANYONE that wants to join us! It’s super fun and a great way to get prepared for your upcoming triathlon event!

WHAT TO BRING:
For the swim – the water is a consistent 68 degrees. You can wear a wetsuit or go without. If you are not a confident swimmer, we suggest using an inflatable noodle attached to your ankle, a floation device, etc. Also, there is a concerete edge that you can swim close to, and, when needed, hold onto for rest.

For the bike – bring your bike trainer and set up your road or tri bike. (Arrive early for set up…it can take longer than you think to set up everything). You don’t need a helmet, but in leaving it behind, don’t forget the bike shoes.

For the run – run shoes!

Nutrition – bring what you plan to use for race day. Test it out here!

*PARKING CONSIDERATIONS: Park at Prince Solms Park (Hinman Island Park’s parking lot is closed, but it makes for a safe run with no cars!)

Upcoming Triathlon GROUP Programs

Sprint & Olympic, and Half Ironman GROUP training programs are starting up in May and June!

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Our training programs work and our athletes see results! It’s the perfect mix of speed, strength, endurance and technique. Whether you’re looking to finish (a great goal!) or to set a PR (another great goal!), join our group! Train with a group, push yourself harder than before, train smart, and see results!

We coach form and technique in all three disciplines. You get a lot out of each group workout. We have 4 triathlon coaches, so there’s a wealth of knowledge for you to access. On each group program, you get access to the online training plan/calendar. You also get access to the private FB forum. You also have access to our gym for strength training!

We have updated our training programs & pricing structure. Whatever your schedule, you will find a plan that’s convenient for you! Don’t forget we also offer custom coaching. Reach out to info@alamo180.com if that’s something you’re interested in.

Save the date, invest in yourself and have fun!

Swim Clinic (May session)

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Alamo 180 Swim Clinic
Mondays: May 2 & May 9
Location: If you use the Plantetarium address, this will help. The pool is in the Candler Physical Edu center, which is directly across from the Planetarium. 1300 San Pedro Ave, San Antonio, TX 78212
 
Are you tired of spending hours in the pool and not seeing the benefits. Have you increased your amount of time in the pool each week only to see a second or two improvement? Is the water your “enemy” and you beat it into submission with each lap you take? Do your hips and legs drag through the water, but you can’t figure out how to make them horizontal? Do you have problems breathing? Do you often swim off course in the open water? Do you swim flat?
 
If you answered YES to any of these questions, then this Swim Clinic is for you! It’s open to ANYONE to attend!
 
Topics Covered:
**Horizontal Body Positioning:
-Learn how to keep your hips up and level, butt up, chest down, head down and neutral, and heels up.
**Rotation:
-Learn how to appropriately rotate your body from side to side, all while keeping your hips and legs up.
**Underwater Pull:
-Learn how to roll the shoulder appropriately so your elbows stay high in the underwater catch and pull phase.
-Learn to get that last, strong push out of each stroke.
 
There will be several coaches on deck for this clinic.
 
This swim clinic will also include some of Bree’s finest, stick figure drawings! Images that will “stick” with you. They can’t be unseen! 😉
 
At the completion of the first clinic, you will receive “homework” that is to be completed between the two swim sessions. These will be on your own swim workouts and dryland exercises. These will help to reinforce what was covered during the first session.
 
At the completion of both sessions, you will receive a progress report. The progress report will outline what areas you need to work on and which drills are necessary for your success in swimming.
 
Swimming is a skill-based sport. It takes time to develop the skills necessary to be successful in the water. Our best advice to give you is to NEVER stop learning. Don’t just practice and guess at what you need to fix. Practice with a skilled coach telling you exactly what you need to do in order to be successful. This clinic is designed to help you think about swimming in a whole new way and to break down the stroke into manageable chunks so you can focus on each aspect and become the swimmer you have always wanted to be.
 
Ready to get faster? Ready for an awesome 2016 season? Sign up!
 
Clinic Dates:
2 Sessions (Part 1 Mon, May 2 + Part 2 Mon, May 9)
Choose your class slot!
#1: 6:15P to 7:15P (register here) 
#2: 7:30P to 8:30P (register here) 
 
Which class to select? Both are the same! Regardless of your swim level, you will benefit from this clinic and learn a lot from the drills. And some drills you may have been doing wrong for years. Improve your stroke! Sign up for the slot that best fits your schedule.
 
Rates:
Sign up before April 30:
$55 for Alamo 180 athletes
$65 for non-Alamo 180 athletes.
 
Because we desire quality over quantity, limited spots available. Class size is small to ensure quality instruction. So don’t delay in getting registered!
 
About Coach Bree:
Bree got started in endurance sports as a competitive swimmer in middle and high school. She also swam in college, trying to cleverly squeeze it in while simultaneously competing in cross-country and track. As an athlete, Bree honed her skills in the water by attending swim clinics and camps led by nationally ranked coaches. In her early coaching days, she became a swim instructor teaching youth how to swim. After a year of that, she started to teach adults. For 5 years, Bree has led weekly triathlon swim workouts as well as conducted private sessions to all levels of athletes – beginners with no experience to advanced swimmers looking to fine tune their stroke. It’s not uncommon for a beginner and/or intermediate swimmer to drop 5 to 10 seconds off their 100 yard time, after a session or two, just from a few tweaks to their strokes. It’s witnessed all the time at Alamo 180. Efficiency equates to speed. You can gain free speed in the water, just learn how to harness it! And a skilled coach can teach you how!
Check out our testimonials: 
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