Our Sunday Yoga class will be cancelled on August 14th as our instructor will be unavailable. We apologize for any inconvenience and hope to see you again the following week. Our normal open gym hours (10:30 am-12:30 pm) will still be in effect.
[This is a guest blog by Greg Gustin. Greg holds a Master's degree in Health and Fitness from the University of Pittsburgh and is CSCS certified through the NSCA. Greg is participating in the coaching mentorship program at Athletic Lab.] Recently, I attended a camp called "Movement X" led by the Ido Portal team. If you're unfamiliar, Ido really is a student and teacher of the human body and everything it is capable of doing. I was participating as someone interested in any and all movement, and in gaining new perspective to take back to collegiate strength and conditioning. Toward the end of the second day, I asked how their students are able to achieve such impressive and useful flexibility. The answer was simple. Loaded progressive stretching is our bread and butter. Much of what we had done that weekend fell under this category, but I didn't realize it until far later. In fact, I took that bit of information with me and thought it over for quite some time before really understanding what it meant. It sounded like some advanced technique when their practitioner said it, but the concept is quite simple - achieve a stretched position under load, progress, and repeat. How it Works The general idea behind loaded progressive stretching is to put tissues into an elongated position under load. The load is meant to further the stretch slightly beyond what might be possible in a passive manner and act as a stimulus to the myofascial elements that are under tension. From a muscular prospective, loading an elongated tissue hopes to develop some level of strength at given ranges of motion, specifically those approaching end range. From a neurological perspective, the muscular [...]
Due to the holiday season there will be no Performance Fitness Mobility or Yoga classes this Saturday (Dec 26th) and Sunday (Dec 27th). We apologize for the inconvenience and the classes will resume the following week. Mobility class focuses on restoring healthy movement patterns and ranges of movement. The 60 minute class incorporates advanced stretching techniques and self-myofascial release techniques. The class typically occurs on Saturdays at 10am. Our Yoga class is taught by guest instructor Mary Ketterhagen and takes place on Sundays at 9:30am.
Due to changes in our facility and instructor availability, our Sunday Yoga schedule will be slightly revised as follows: Sunday December 6th @ 10:30am Sunday December 13th @ 9:30am [note that Open Gym does not begin until 10:30am] Sunday Deecember 20th @ 9:30am [Open Gym as above] No Yoga on December 27th due to Holiday Destress from the holidays and take care of yourself in our popular Yoga class. Lead by Mary Ketterhagen. Mary is a Yoga Alliance registered 200 hour teacher and Arrichion Hot Yoga 200 hour Yoga teacher whose motto is "Be Your Own Guru! and provides a simple and easily scalable practice without kooky parables and self judgement.
Athletic Lab is excited to announce the return of Sunday Yoga with Mary Ketterhagen starting November 8th and continuing on each Sunday in November at 10:30am. The December schedule for Yoga is to be determined. Mary is a familiar face at Athletic Lab having taught both Yoga classes as well as guest coached in Senza and Mobility classes. She is a Yoga Alliance registered 200 hour teacher and Arrichion Hot Yoga 200 hour Yoga teacher. As a teacher, it is my goal to help students develop their own practice. My motto is "BYOG " Be Your Own Guru! I no longer think people need the fancy studios with lavender towels, or a teacher that tells kooky parables. All we need is the desire to improve and the willingness to work hard without self judgement. -Mary Ketterhagen Ashtanga yoga is a movement practice for refining your strength in a greater range of motion. It is a style of yoga incorporating 6 different series.
Athletic Lab is pleased to announce the return of yoga. Starting this Sunday, Athletic Lab will be offering Ashtanga Yoga at 10:30am. Guest instructor Mary Ketterhagen will lead the class. Mary is a familiar face at Athletic Lab having taught with us in the past. She is a Yoga Alliance registered 200 hour teacher and Arrichion Hot Yoga 200 hour Yoga teacher. As a teacher, it is my goal to help students develop their own practice. My motto is "BYOG " Be Your Own Guru! I no longer think people need the fancy studios with lavender towels, or a teacher that tells kooky parables. All we need is the desire to improve and the willingness to work hard without self judgement. -Mary Ketterhagen Ashtanga yoga is a movement practice for refining your strength in a greater range of motion. It is a style of yoga incorporating 6 different series.
Next Saturday (September 12, 2015), Athletic Lab will have a special guest instructor to lead a Vinyassa yoga class during our normally scheduled Saturday 10am Mobility Class. Mary Ketterhagen will be leading the class. Mary is a Yoga Alliance registered 200 hour teacher and Arrichion Hot Yoga 200 hour Yoga teacher. As a teacher, it is my goal to help students develop their own practice. My motto is "BYOG " Be Your Own Guru!? I no longer think people need the fancy studios with lavender towels, or a teacher that tells kooky parables. All we need is the desire to improve and the willingness to work hard without self judgement. -Mary Ketterhagen Vinyasa yoga is a movement practice for refining your strength in a greater range of motion. With emphasis on optimal breathing, this class begins with sun salutations to prepare the body with dynamic stretching. Special emphasis will be paid to opening the hips and strengthening the core. This class incorporates arm balances and inversion practice.
The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.
Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.
Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.
Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.
Congratulations, Patrick, on an outstanding achievement!
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_
Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.
Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.
The ALWC 2026 Nationals Schedule!
(All times listed are MDT)
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.
#athleticlab #iloveal #cary #fitness #mobility
Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength
Most coaches stop sets based on how athletes look, rather than how they are actually moving. VBT allows you to set a simple cutoff by monitoring bar speed. A bar speed drop of more than 20% from the first rep is an indicator that no matter how the athlete looks or what percentage of 1RM they are supposed to be moving, that they are fatigued beyond the necessary output they need to reach the target stimulus. We shut down the set so that we don’t keep the athlete accumulating a bunch of junk reps.
#BeTheStandard
#velocitybasedtraining #vbt #powertraining #strengthandconditioning
Top 5 Reasons to use VBT with your athletes: Reason #3: Objective load & zone prescription. Research over the years has mapped clear velocity zones for different strength qualities. Accelerative strength, strength speed, speed strength, and starting strength all live in different velocity zones. While percentage based training can target these qualities by prescribing an “ideal” load that can allow for different velocities, verifying the quality of the reps becomes a coaches visual interpretation and is subjective. Using VBT gives a clear picture of the athletes bar speed and verifies the quality of the bar speed and whether or not the target is hit on every rep. For the full series in more detail, follow @mikeyoungphd
#BeTheStandard
#velocitybasedtraining #vbt #morepower
We know there are weight room activities - squats, cleans, plyos, etc that contribute to speed development but we also know that these activities don’t come close enough to the intensity of forces and contraction speeds seen during a max velocity sprint. Therefore the best way to become faster is…..to sprint.
To reach a proper stimulus, sprinting must be done at 95%+ of the athletes max velocity. Do not confuse this with EFFORT. An athlete can be at an RPE of 10 yet not sprinting at 95%+ of their max velocity. So even if an athlete is running fast, even running as fast as they can, it doesn’t mean they are sprinting.
🔹 More in-depth speed training guidelines are found in our CHPC L1 online course #linkinbio
#BeTheStandard
#strengthcoach #sportsperformance #trainingsession personaltrainer fitnesscoach physicalpreparation coachingeducation alca highperformance ltad athleticdevelopment weightroom weightliftingcoach strengthandconditioning exercisescience kinesiology speedtraining sprinttraining
Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com
The matches are over but we`d like to congratulate Patrick Kypson on competing at Wimbledon where he earned a spot in the main draw after breaking into the ATP Top 100 earlier this year and continuing his rise on the professional tour.
Patrick reached a major milestone, earning a Grand Slam main draw victory with an impressive four-set win over fellow American Mackenzie McDonald, 3-6, 6-1, 6-4, 6-4.
Patrick advanced to the second round before facing world No. 6 Taylor Fritz on Court 2 at the All England Club. While Fritz earned the victory, Patrick battled throughout the match and showcased the level of play that has made him one of the country`s top rising professionals.
Athletic Lab has had the privilege of being a part of Patrick`s performance journey, and we`re incredibly proud to see his hard work and dedication rewarded on one of the biggest stages in tennis. Reaching Wimbledon is a testament to years of disciplined training, perseverance, and an unwavering commitment to improvement.
Congratulations, Patrick, on an outstanding achievement!
Congratulations to @tim_usaw on an outstanding performance at the @usa_weightlifting Junior National Championships in Colorado Springs, Colorado earlier this month, where he earned a gold medal in one of the nation’s most competitive junior divisions. Tim is a long time member of the @athleticlab_weightlifting Team coached by USA Weightlifting National Coach @j.t.nobbe_
Weightlifting National Championships Week brings together the country’s top youth, junior, U25, and senior lifters, making every medal hard-earned. Tim rose to the challenge with a personal record in the clean & jerk to secure the top spot on the podium.
Congratulations, Tim on becoming a USA Weightlifting Junior National Champion! We are incredibly proud of your accomplishment and look forward to seeing what comes next as you continue to represent Athletic Lab on the national stage.
The ALWC 2026 Nationals Schedule!
(All times listed are MDT)
Get your stretch on! Our MoMo (Movement & Mobility) classes are offered Thursdays at 5pm. In our MoMo classes, we work on asymmetries, imbalances, and restrictions that may be limiting performance or increasing the likelihood for injuries. Paying attention to these seemingly little things allows you to keep your goals big.
#athleticlab #iloveal #cary #fitness #mobility
Happy Mother’s Day to all our strong moms. ⠀
⠀
#mothersday #strongasamutha #moms #gymlife #crossfit strongmoms fitmoms fitness strength
Athletic Lab
110 Competition Center Drive
Suite 150
Phone: 919.617.1472
Email: info@athleticlab.com
Web: athleticlab.com
Copyright 2026 Athletic Lab | All Rights Reserved
Copyright 2026 Athletic Lab | All Rights Reserved
