Together We Will Endure

VOLUNTEERS NEEDED!
We are again hosting The Lincoln Invitational (CF competition) on November 5th and 6th.
We have over 100 athletes coming from around the PNW and we are in need of more volunteers.
Follow this link to see the different roles and options to help out and be a part of this awesome event!

Meaning

Dūrātus (dur-ah-toos) sure is an odd sounding word...this might have been your first thought. It sounds odd because it's not english, it's latin. This word was not chosen at random. It's actually filled with meaning. Dūrātus means to "endure" or "harden"-- this word signifies the journey to become "hardened" in fitness and character.

It's a journey that will take endurance.

Fitness

Dūrātus started with the belief that "going to the gym" could be about more than a workout. What if fitness was not cardio or machines or "chest and back" days?

Could fitness be transformative? Can our fitness be directly correlated to our development as people?

We believe it can.

Community

Dūrātus is not your typical gym. It's a place that uses fitness to challenge fear, develop discipline and create community.

Dūrātus exists to be more than a gym. We are a community of people not only seeking to become all that we can, but also seeking the betterment of our city, which we love.

We believe it should.

Workouts

Tuesday Sep. 27

Info

Today's recovery tip is about the basics. There are a handful of everyday habits/ activities that can be leveraged to improve our recovery so that we can both gradually progress in the gym and feel better throughout the day.

1. Sleep - Plain and simple you should be making it a goal to get quality sleep every night. The age-old 8 hours is a great starting point. I wont belabor over the science behind sleep cycles (we can talk about that in the gym if you would like) but I will suggest that you make it a point to go to bed at the same time every night. It might even help to make a little routine for yourself.

2. Nutrition - We all have some inherent concept of what healthy food consumption looks like. I do not want to make any moralistic statements about particular diets or even say that certain foods are "better" than others. BUT you should make it a goal to consume foods with high nutrient profiles (things that grew in the ground or things that ate things that grew in the ground). Macro nutrient ratios, inclusion or exclusion of particular foods, nutrient time, ect. are all topics that are beyond the scope of my expertise. Luckily, we have a world class registered dietitian literally next door to us. I am sure that she would love to sit down and talk with you about your particular nutritional needs.

3. Hydration - You should be drinking water. Plain and simple. If you are like me and you often times think of coffee as a meal replacement then you probably have gotten to the end of the day only to realize you haven't had a single glass of water. Make it a point to have a glass of water when you wake up and during each meal. If you do this you still probably have not reached the amount of water that you should be taking in each day but your a whole lot closer then if you hadn't drank any at all.

These are really basic things that are often times over looked. We all live different lives and we all have different relationships with sleeping and eating. This post is not meant to make you feel bad about your individual habits on the topic. This post is intended to be a reminder that 1). we are all adults and we all are responsible for the things in our lives that we can control and 2). the intention of Duratus is to continuously develop a community of individuals who are relentless in pursuing there goals and motivating those around them to do the same.

Strength

A).
Movement Prep:
2 rounds-
x5 strict press + behind the neck press
x5 front squats
x5 dips
x5 dip-jumps
x5 dip-drives
x5 push press


B).
Push Press
3x5 @ 65% of 1-rep max

Conditioning

"Fitness Variant"

Alternate between intervals every 90 seconds for 5 rounds

1: x15 chest to deck push-ups
2: x12 strict straight leg raise
3: x15 ring row or Australian row
4: x24 alternating jumping lunges

*row for calories in the remaining time during each interval

_____________________

"Movement Variant"

Alternate between intervals every 90 seconds for 5 rounds

1: x15 chest elevated push-ups
2: x12 hanging knee raise
3: x12 ring row or Australian row
4: x18 step back lunges

*row for calories in the remaining time during each interval

____________________

"Open Variant"

Alternate between intervals every 90 seconds for 5 rounds

1: x15 chest to deck push-ups
2: x12 strict toes to bar
3: x15 ring row or Australian row
4: x24 alternating jumping lunges

*row for calories in the remaining time during each interval

**CP posted on Gym whiteboard**
Dūrātus @home

Follow Us

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Schedule

Tuesday

  • 5:30 am
    S&C Class
  • 6:30 am
    S&C Class
  • 7:30 am - 8:30 am
    Open Gym
  • 9:30 am
    S&C Class
  • 12:00 pm
    S&C Class
  • 1:00 pm
    S&C Class
  • 2:00 pm - 4:00 pm
    Competitive Training
  • 3:00 pm - 4:30 pm
    Open Gym
  • 4:30 pm
    S&C Class
  • 5:30 pm
    S&C Class
  • 6:30 pm
    S&C Class
Contact
Waiver