To Suffer and be Strong
O fear not in a world like this,
And thou shalt know erelong,
Know how sublime a thing it is
To suffer and be strong.
– “The Light of Stars”, Henry Wadsworth Longfellow (1807-1882)
Sublime offers different streams of group programming titled Foundation, Building, Being and Reaching. No matter what your current fitness level, we can have a stream that will help you reach your goals!
Take a moment to read through each our streams of programming to get an understanding of what to expect!
Our Foundation program is focused on the individuals who want to become lean, mobile and balanced. In this stream of programming, we design workouts in order to build strength by having our members work with compound movements such as squats, deadlifts and pushing and pulling variations, we work on conditioning through the use of interval training, steady state aerobic work on almost a daily basis. We work on gymnastic skills to help with body awareness, build strong cores and have our members become proficient in bodyweight exercises.
If you’ve ever wanted to learn how to move proficiently with the weights, get fit while working around mobility issues or coming off an injury, our Foundation program is where we can help you!
Some of the movements you will likely see in the Foundation program include:
- Barbell movements – Deadlifts, Back Squats, Front Squats, Bench Press,
- Dumbbell movements – Lunges, Split Squats, overhead pressing, seated pressing
- Conditioning Activities – Sled pushes/pulls, Rowing, Assault Bike, Running, skipping
- Bodyweight exercises – Pull up progressions, Push ups, box jumps, burpees, ring rows
- Gymnastic movements – arc/hollow holds, tuck ups, arch/hollow rocks
Other movements – Turkish Get ups, Farmer Carry, Bear Crawls, Palloff presses
2. Building – Stronger. Faster.
Our Building program is focused on individuals who want to become stronger and faster. In this stream of programming, we design workouts in order to build speed, build a higher lactic threshold and developing power for sport related activities.
Members in this program are expected to demonstrate proper stability and mobility in performing squats, deadlifts and pressing motions with a barbell as we introduce the Clean and Jerk & Snatch to develop explosiveness in our athletes.
If you play a sport and are looking to become faster and stronger on the court, field or rink and if you’re looking to develop serious strength with more complex lifts and have the capacity to complete challenging workouts, our Building program is where you belong.
Some of the movements you will likely see in the Building program include:
- Barbell movements – Front/ Back Squats, Bench press, Overhead press, Push Press
- Olympic weightlifting movements – Snatches, Cleans, Push Jerk, Split Jerk
- Conditioning Activities – Row intervals, assault bike intervals, kettlebell swings
- Bodyweight exercises – Pull ups, dynamic push ups, high box jumps, wall walks, ring dips
- Gymnastic movements – kipping pull ups, arc/hollow holds, handstand holds, dragon flags
- Other movements – Wall balls, double under skipping, shuttle sprints, rope climbs
3. Being – Skillful. Powerful. Ready
Our Being program is focused on individuals who want to compete in the sport of fitness. In this stream of programming, we design workouts in order to have our athletes develop power, skill and be ready to compete at a high level in fitness competitions.
Members at this level explore a wide array of physical training and tests. This is where the ‘fitness enthusiast’ will want to spend their time to take their training to the next level.
This stream of programming works on complex movements such as muscle ups, barbell thrusters, handstand walks etc. it is expected that members in this stream of programing have a highly developed upper body and lower body strength, show proficiency in olympic weightlifting and overall demonstrate good body awareness.
If you are familiar and comfortable with olympic weight lifting, and demonstrate a high aerobic and anaerobic capacity and are looking to compete in fitness competitions and push past your body’s limits, our Being program is where you will develop your skills further.
Some movements you will likely see in the Being program include:
- Barbell movements – Snatch/Clean complexes, thrusters, Snatch balances, Clean pulls, etc.
- Conditioning activities –Time priority workouts, mixed intervals, long aerobic conditioning
- Bodyweight movements – bar/ring muscle ups, handstand walks/push ups, butterfly/kipping pull ups
4. Reaching – Fit for the task.
At this level you have defined a task for yourself, and now we’re taking steps to make you as fit as possible for this task. Maybe you’re testing for the POPAT, or you want to run an ultra-marathon. Or maybe you have what it takes to be elite in the sport of fitness. Whatever the task, we will take the steps to make sure that the foundation, strength and conditioning you require are up to par to help you chase down that dream. We support the dreams of our members and will never force anyone into a group program that is unsuitable to their needs.
How does Sublime approach fitness?
1. It’s all about movement.
The purpose of training is for the preservation and enhancement of our ability to move where and when we need to/want to.
Your fundamental responsibility with your body is to frequently move your body in many different ways, practicing lifting many different things, preserving your ability to move all your joints through healthy range of motion and preserving muscle mass to keep you independent into old age. No one can do this for you.
2. When in doubt, get stronger
We consider strength to be the most important of all physical qualities.
Although we value and practice the training of endurance, power, speed, agility, balance, coordination, accuracy, flexibility, and stamina, we consider strength to be the mother of them all.
3. Suffer Here. Stronger There.
What is done in the gym is to enhance what is done outside the gym. And we’re not referring just to the realm of sports.
Mark Rippetoe writes:
“Our strength, more than any other thing we possess, still determines the quality and quantity of our time here in these bodies…. A weak man is not as happy as that same man would be if he were strong. This reality is offensive to some people who would like the intellectual or spiritual to take precedence. It is instructive to see what happens to these very people as their squat strength goes up.” – Starting Strength 2nd Edition, 2
Hard physical effort, and the resulting strength that comes from it, makes us better at everything we do and everywhere we go. It’s something that needs to be experienced to be understood.