Until now, hydrostatic body fat testing was only available at a few universities. Now we are bring it to your fitness facility.

You will totally submerge yourself in water for a few seconds. You need to bring a swimsuit and a towel.  No T-shirts or loose clothing should be worn. We have a private dressing room on board. Simply count from one to five while underwater. You are in complete control.  The test takes less than 15 minutes.

For your comfort the lab is air conditioned in the summer and heated in the winter. The water is heated to between 89^o and 94^o, depending on the season. The water is chemically treated for cleanliness to meet all local swimming pool and hot tub requirements of the local health department. We also replace the water every night.

Eating within 2 hours before the test may affect your results by up to 1 1/2%. Therefore, we advise you not to eat within two hours before the test. Working out and drinking water is okay. You should try to use the restroom and take a shower if possible.

A trained technician will be with you every second of the test.  You will have privacy and confidentiality during the entire test, which only takes 10 minutes.  You may have a guest in the clinic at the same time.

After the test, you will receive a 4-page printout, which shows you where you are, where you should be, and what it will take to get there. You will have a realistic baseline to establish your fitness goals.

Client info flyer

Body Fat Test Flyer

“Small”
Row 1000m
50 Burpees
50 Box Jumps (24″/20″)
800m Run
3x

Enlarge image

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

World-Class Fitness in 100 Words:
— Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
— Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
—Five or six days per week mix these elements in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
—Regularly learn and play new sports.

Run 400m
As many unbroken push press as possible (115/75 – looking for 10+ each time)
15:00 AMRAP

10am free trial WOD

12 wall balls

12 renegade rows (push up+db row right+db row left=1)

12 pull ups

12 min amrap

400m run

20 alternating pistols

20 kbs (70/53)

4 rounds for time

Supplemental Work week of 6/10

-400m sprint x 4 w/ 2min rest between

-accumulate 2 min in an L-sit

30 t2b

-30 ring pull ups

30 ring rows (feet on box, body horizontal)

-thruster 5-5-3-3-1 (looking to find 1rm)

“Manion”

run 400m

29 back squats (135/95)

7 rounds or 25 min

Enlarge image

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

50 squats

200m run

rest 1 min

4 rounds

DB bear crawl down

5 man makers

lunge with DBs back

5 DB burpees

15 min amrap

*25 burpee penalty for dropping dumb bells