Our 2 HR Proprietary Benchmarks to Scale Your Fitness Program
Determines an optimal program for you to start.
Determines scaling for future workouts
Screens for common movement problems
Alerts us of potential injuries
Determines skill and conditioning level
Provides a yard stick to measure improvement
Built and tested for over 4 years
Muscle Symmetry Testing
(MST) Muscle asymmetries can occur between antagonistic muscles like triceps and biceps. If the ratio of the strength of the muscles is imbalanced – muscle injury becomes imminent. Muscle asymmetries also occur between left and right sides of the body. For example if someone’s left glute muscles aren’t firing properly, then they can develop an injury in the right knee.
(MST) Neuromuscular disorganization refers to the inability of the brain to cause muscular contraction. Common causes of this include injuries and lack of use. When the brain cannot properly contract the muscles the body needs, it contracts muscles that proximal to the bones that need to move. Contracting the wrong muscles causes increased joint stress and wear on tendons leading to injury. The screen tests for common areas that people have trouble with, Glutes, hips, shoulder muscles, back muscles, and muscles in the hands and feet. If we find a lack of coordination or communication between your brain and the target muscles, we include specially designed exercises to help you start rebuilding your neuropathways
(ESB) Peak anaerobic threshold relates to the maximal force you can exerts on major lifts like squats, deadlifts, and benchpress. Since we utilize compound exercises when testing strength, you’ll be getting a heavy-duty workout while you are being tested in the screen. We utilize these major lifts (plus other CrossFit ones like the Thruster and Overheadsquat) to determine your current fitness level and check for progress as well.
(ESB) Lactic Acid Threshold relates to your ability to withstand the change in pH balance in your body under bouts of sustained activity. This particular energy system, the glycolytic pathway, play a key role in weight loss and athletic performance. Like most areas of fitness it can be improved through training. So we test it, and build you workouts that make it better.
(ESB) Aerobic Power is your ability to perform an exercise while maintaining requisite levels of oxygen in your muscles for a period longer than 2 minutes. We test the aerobic system with movements like the Assault bike and the Jacobs ladder. The Aerobic energy system is your fat-burning haven – so you’ll see this energy system tested and utilized in many of our XT60 workouts.
Couldn’t ask for more personalized personal training!(*)
“I’ve been going to S & S for over two years now. They’ve helped me get, and stay, in the best shape of my life! I’m never bored, I feel safe because they have an eye for making sure you use correct form, and I’m constantly challenged.” Also, I’ve had multiple soccer injuries over the … Read more "Couldn’t ask for more personalized personal training!(*)"
“I have been with S&S for nearly a year and I like the personalized training I get from Paul and his team. They work with you based on your fitness level but also work to help you make the right improvements.” S&S has helped me get better with my mobility (the Mobility Sessions with Paul … Read more "Valuable Personalized Training(*)"
Get Steel Strong – 3 Month Review – Just Twice a Week Works(*)
“Three few months ago I walked into Sand & Steel with an unhealthy lifestyle, old injuries slowing me down, and a ton of ignorance — in other words, the quintessential gym noob. Thanks to the entire team I am now a better eater plus more mobile, fit, and knowledgeable (and slightly less noobish).” Paul is … Read more "Get Steel Strong – 3 Month Review – Just Twice a Week Works(*)"
“Started with Sand and Steel, back in January. I was just a kid with a dream to succeed in the EMT/ fire service. After 3 months, attempting to train myself with no clear results showing. I came to the conclusion that I would need a much wider network of help to achieve my goals.” I … Read more "Blessed by the Sand and Steel Workout Gods(*)"
I’m down 15 pounds and still dropping. – Mike D (*)
“I’ve been going to gyms for over ten years 2-3 months at a time, and rarely saw improvement. I didn’t prioritize exercise or a properly structured diet It just took too much time and there is too much contradictory information online.) As a result I gained about 20 lbs pounds of body fat. With a” … Read more "I’m down 15 pounds and still dropping. – Mike D (*)"
“I have been working out with Dawn and Paul for 3 months now and I have seen results. I hired them as they do all my favorites, insanity, crossfit and kettlebell training. I was injured while doing crossfit and wanted to get back into it doing modifications to the workouts. Dawn and Paul both push” … Read more "I love sand and steel fitness (*)"
“I thought for a long time that I was keeping myself in shape by maintaining a workout at home that involved some weights, calisthenics, and a (somewhat) disciplined nutrition plan. But time, metabolism, and my minimalistic approach to working out, just wasn’t getting the job done. After researching alternatives, I came across Sand and Steel”, … Read more "An Exceptional Experience! (*)"