Team kits

Team IronWorks road and triathlon kits are coming together nicely! Thank you to our friends at Louis Garneau for making one sweet looking kit. Thank you to our Sponsors, Rasmussen Bike Shop, Cellular Advantage, and Jason's Deli for their continued support. We will be one fast looking team in 2011!

Class schedule update

Happy New Year, class schedule for 2011 includes: Monday at Noon (Cardio strength with Loran), Tuesday at 6am (cardio strength with Loran), Tuesday at Noon (Pilates with Kate), Wednesday at 7:30pm (cardio extreme with Loran), and Friday at Noon (yoga with Alyson). All classes the week of January 3rd are FREE! Start your New Year off to a great start!

http://www.xtranormal.com/watch/8192205/

"Yes, You Can!" webcast

Wow, what an inspirational message from Mark last week, to view his amazing story visit, http://livestre.am/uXzr.

Searching for an adventure? Most adults want adventure in their life, but how about children? Do they need adventure, how do they create adventure? Young people will naturally grasp onto something for adventure, be it positive or negative. Want to learn how you can be a part of a positive adventure for children? Tune in to "Yes, You Can!" this Friday from Noon-12:45pm at www.webcastonelive.com.

"Yes, You Can!" webcast

Starting this Friday (December 3rd) at Noon I will be hosting a weekly webcast called "Yes, You Can!" Each Friday from Noon-12:45pm I will be bringing on a guest (or guests) that have chosen to pursue a passion in their life; be it physical, mental, or spiritual.

The show can be seen at www.webcastonelive.com. You can the watch the show live & send in questions to the host/guest in real time. Each show will be recorded and available for viewing by 5pm each Friday at www.myironworks.com or access the link from my Facebook page.

This week's guest has been featured in the book "The Non-Runner's Marathon Trainer". His story goes a little like this...State Champ runner, involved in serious car accident, initial indicators pointed to death, resuscitation works, stabilized, CT scan shows serious head trauma, broken neck, and partial cut of spinal cord. In grave condition, airlifted to Des Moines, en route suffers another cardiac arrest, resuscitation works, conditions worsens, swelling of brain increases, cardiac arrest again, resuscitation works again, his 2nd-5th vertebrae are shattered, for 2 weeks lays in a coma paralyzed from ears down, surgery performed, vertebrae non-repairable- only realigned & reinforced, lays paralyzed & respirator dependent for next 4 weeks. Sounds kinda bleak, heh? Well... listen in on Friday to hear the rest of the story, after all the show is called, "Yes, You Can!"

Turkey Day 300 Club

OK, so here are the facts...the average caloric consumption on Thanksgiving Day is somewhere between 5000-6000 calories! How about burning off 1200 calories by 10:30am? Come join the "2nd Annual IronWorks Thanksgiving Day 300 Club Workout"... Here are the details:

1. Thursday, November 25th from 9:30-10:30am
2. Open to the public so feel free to bring friends or family
3. Cost of $10 per person or $15 per family
4. Each person (or family) goes home with a pumpkin & caramel cheesecake (did I mention these are homemade?)
5. All proceeds from the class go to the Food Banks of Central Iowa
6. Child care will be provided by my daughters Samantha and Libby at a cost of $2 per child (crafts and exercise included)
7. Class is held at Sapphire Gymnastics Academy located at 4405 121st Street in Urbandale
8. Please RSVP as class is limited to the first 20 people and/or 10 kids
9. Please RSVP to loran@myironworks.com

Team Member discounts announced

For the remainder of 2010 and the calendar year of 2011 all Team IronWorks Team Members will receive the following sponsor discounts:

• Rasmussen Bike Shop- 20% discount on all sales & service. Also, all 2 hour bike fits done by Adam Thompson have been discounted from $175 to $125, a savings of 29%. Thank you Greg Rasmussen and staff.
• Cellular Advantage (US Cellular)- Totally new plans that include: free phone replacement for broken or lost phones, no contracts (after your first contract, never sign again), and customer rewards program (earn points for paying bill on time, etc). Plus all accessories are 25% for IronWorks Team Members. Thank you Nick Villotti and Doug Ecklund
• Jason's Deli- vouchers for free meals, what else do I have to say! Thank you Scott Lukan for your support.
• Purchase Louis Garneau Road, Triathlon kits (uniforms), and dri-fit shirts at IronWorks costs. Thank you to all the sponsors for helping to defray the costs of the kits.

These discounts are good for all current Team IronWorks Team Members (personal training clients, coached athletes for running/triathlon, and individuals purchasing 20 or more IronWorks group fitness classes).

2011 Team IronWorks Corporate Sponsors...

Please welcome the 2011 Team IronWorks corporate sponsors of Rasmussen Bike Shop, Cellular Advantage, and Jason's Deli! A huge "Thank you" to Greg Rasmussen at Rasmussen, Nick Villotti & Doug Ecklund at Cellular Advantage, and Scott Lukan at Jason's Deli for their support of the team. As a member of Team IronWorks you will receive discounts to these merchants plus team member pricing on Team IronWorks triathlon & biking kits by Louis Garneau. Discounts to be announced on Monday, October 4, 2010....

Passion meets Purpose

Hey, on Monday, September 27, 2010, Coach Loran had the opportunity to be a guest on the show "YOUR MONEY, YOUR FUTURE" hosted by Jeff Bratz. Coach Loran jests about life , shares some of his favorite books, and gives helpful insight into not being "Ordinary". Click here to see the webcast, http://www.livestream.com/desmoineslocallive/video?clipId=pla_92187f87-48cf-4737-85d6-5b0bc0770dae&utm_source=lslibrary&utm_medium=ui-thumb

are you STRONGER than a 5th grader?

Get fit, help a great cause, possibly win some money, and prove you are STRONGER than a 5th grader! IronWorks is offering all class participants an opportunity to help the Food Bank of Central Iowa by introducing the "Are you STRONGER than a 5th grader? " challenge. Here's how it works;

1. The challenge will take place at the conclusion of all cardio/strength classes taught by Loran (Monday @ Noon, Tuesday at 6am, and Wednesday at 7:30pm).
2. IronWorks will donate the first $50 to the challenge fund.
3. To take the challenge you must donate $10 to the fund.
4. To win the challenge you must perform a bent arm hang on a chin-up bar for 61 seconds and hold a handstand against a wall for 5 minutes and 20 seconds (by the way these are records held by a 5th grade girl).
5. Do both and you get half of the money in the challenge fund, while the other half goes to the Food Bank of Central Iowa.
6. Not completing the challenge means the challenge fund continues to grow!

Good Luck!

Coach Loran

Classes start September 13th!

"It feels great to head to work in the morning knowing you have done a harder workout than 99% of the people you are around. Get your heart pumping giving all that you have, with other people having the same goal- living healthier.

After years of daily back pain, after 3 months of Loran's workouts, I realized I was waking up pain free every day. The core workouts and strength excercises have made me stronger, and my life better. I had forgotten how great it feels to feel great.

Thanks Loran!"

August Newsletter

IronWorks X-treme Fitness Instructors

Class Schedule starting 9/13/10

Des Moines 1/2 Marathon Training program

Stay fit, have fun, and run a fast 1/2 Marathon! IronWorks Fitness has a complete training program to get you ready for the Des Moines 1/2 Marathon to be held on October 17, 2010. Package includes; customized 8 week program, pace zones for all workouts, 1 year membership to www.trainingpeaks.com, unlimited access to Coach Loran for questions, and an IronWorks running singlet for race day. All this for $150! Contact Coach Loran at 515-707-7845 or via email at loran@myironworks.com. Hurry as the program starts on August 23rd.

IX is coming!

Strong & Skinny, Huh?

Summer is here, Fall is not to far away, which means the Cross Country season is on its way, Yippee Skippee! As a high school cross country coach I can not over-emphasize the need for doing General Strength work. By General Strength I do not mean squats in the weightroom, but rather activities that work the three planes of motion sagital, frontal, and transverse. One of my favorite coaches is Jay Johnson,

If you want to run faster then you'll need to run more or run harder, but you shouldn't lose all of your innate athleticism as you become a serious runner. I believe too many high school and collegiate distance runners are injured more than they should be (injuries happen, but many U. S. runners can't run more than eight weeks at "full volume" without injury) and that the primary reason for their injuries is that their running needs to be supported by other types of physical training.

Loran is recovering from Buffalo Springs 70.3 triathlon. Loading up the car at 6:30am on Friday I knew I was in the company of some fast triathletes (more to come on that later). TJ Tollakson, Mike Morrison, Micah Moore, and myself were ready to roll on the 15 hour car ride to Lubbock, TX. Several pitstops later we arrived in Lubbock on schedule at 9:30pm just in time to unpack and go to bed. Saturday morning included the normal pre-race routine with the rest of the day devoted to rest and mental prep work for what was ahead on Sunday. Lake temperatures dropped a "magical" 5 degrees overnight making the race wetsuit legal, insert huge sigh of relief here! Bang, gun goes off and it is racetime. Back to the part about my fast carmates, TJ leads a good part of the pro race, comes off the bike in 2nd to Chris Lieto, and runs well enough to go 4 hours flat to get 4th overall professional. Mike Morrison goes 4:20 good enough for 4th place in the toughest age-group (35-39 age group had 4 athletes in top 10, 5 athletes in top 13), and earns a trip to Kona, congrats Mike! Micah Moore competing in his 2nd ever 1/2 Ironman races a great race to go 4:24 and 6th place in age group! My race, OUCH. There is a saying that goes, "some days you have it and some days you don't". Well, I had the latter of the two but rest in the peace that I gave it what I had for that day, and stay thankful for the fact I have been given the ability to compete in a sport that I love. To end the story, we stayed around in Lubbock so Mike could "punch his ticket" to Kona, started for home at 8pm on Sunday night to drive 15 hours through a great rainstorm/lighting festival in Texas/Oklahoma, made a pitstop in Missouri to purchase some 4th of July festivity makers, and arrived home to the loving arms of our kids at Noon on Monday! All-in-all, I would call that a great weekend!

IronWorks Update

Summer is here! Watch for updated IronWorks class schedule to be announced on August 2nd with additional classes beginning in September.

Have a safe and happy 4th of July!

What's new this week....

Group workouts for the week;
Thursday group run at 11:45am starts with lunge matrix, 15 minute warm-up, 2 x 100 meter strides, main set is 1 x 1 mile, 1 x 2 mile, 1 x 1 mile at 10k pace, all with 3 minute jog recovery, barefoot grass strides, and finish with Myrtle.
Thursday open-water swim at 5:30pm at Raccoon River Park, starts, sighting, and wetsuit removal is the plan

It is a glorious Friday!