Fitness Outer Banks

Get Pumped for Pink 10k September 25th 2010

knuckleup — Mon, 30 Aug 2010 19:02:10 +0000

Race Description

Race Director Matt Costa (outerbanksbootcamps@yahoo.com )

Assistant Race Director Jay Bowman

Are you Tough Enough for Pink?

This inaugural event combines a 10 K road course with an optional Pumping Iron segment combining for an overall Fitness-Finish Time. One of a Kind Awards created especially for this event for the top Male and Female Winners, 1st-3rd place, in the Pumping Iron and Non-Pump Categories. Especially designed Finisher Medals to all participants. Post Pink Party includes refreshments and exceptional prize packages from local businesses.

Race Course http://connect.garmin.com/activity/44204983

Race Start/Finish

Knuckle Up Gym, 3712 Croatan Hwy (Hwy 158) MP 4 1/2, in Kitty Hawk, NC – 27949.

FitnessOuterBanks.com

Registration “Finish Strong” : http://www.fsseries.com/index.php?action=event&event_id=152Similar Posts:

Mission 4 Submission No-Gi Tournament Back To Elizabeth City!

knuckleup — Sat, 07 Aug 2010 16:32:31 +0000

Ready for Another Mission 4 Submission?

Here in North Eastern North Carolina, you know that tournaqments are few and far between in the area, but Donnie Tinsley is hard at work to change that. Mission 4 Submission is the highly anticipated follow up to the the successful Mission Submission tournament.

This event is a Nationally Ranked No-gi Jiu Jitsu tournament and is being held Saturday August 21st. The tournament will be located at 300 E. Elizabeth St. in Elizabeth City on the corner of Elizabeth and Road St.

Our Brazilian Jiu Jitsu students have been preparing for this competition and coach Jeremiah Lancaster feels confident on his students. On the very first Mission For Submission tournament our athletes dominated EVERY weight category – with 8 of our competitors bringing home 12 medals, including the overall absolute weight belt.

If you live in the area, go check it out. There will be plenty of action and teams from all over. Plus you’ll be helping a great cause.

Don’t forget that a percentage of ALL profits go to the Cystic Fibrosis Foundation.

Here’s the info:

Mission For Submission Regional Tournament
Saturday August 21, 2010 All day
304 N Road St. Elizabeth City, NC 27909
More info: 252.207.7793 or coastalcombat@live.comSimilar Posts:

9 yr Old Boxing Phenomenon At KnuckleUp Fitness Outer Banks

knuckleup — Tue, 22 Jun 2010 04:36:32 +0000

Check out this kid! This is Chance Church, a 9 year-old boxing natural. He fights out of Staunton, VA and was training at the best gym on the Outer Banks this past week!

Almost looks like Matt's about to take one on the chin!

Everyone’s favorite kickboxing instructor, Matt Costa, spent some time in the ring with him and says that Church is really talented. When Matt was wearing the pads, Chance knew where to hit without it being called. Matt moved the pad, and Chance hit it. He also says to stay away from his left. As you can see in the video, Chance is pretty fast!

In 2009, Chance won the East Coast 60 lb. tournament. He also won the VA State 65lb. Silver Gloves Championship the same year. This year, he has already won the State 65 lb. Junior Olympic Championship. At this point he has had 8 fights in four different states. And Chance only turned 9 years old in May! He’s been boxing since he was six!

Hands up, chin down! Nice form!

Chance liked to watch boxing and UFC on TV, and surprised his father, Ronnie, by asking for boxing gloves on his sixth birthday. Ronnie got in touch with the Staunton Boxing Club, and Coach Bruce Frank saw potential in Chance and let him train there. Chance works out four times a week, two hours each time. He is the youngest at the gym, and has to spar with the older kids and some of the older competitive boxers in the gym.

Chance does all his fighting in the ring, and doesn’t even talk about boxing at school. He gets along with all his classmates and teachers, and is a straight “A” student.

Chance also plays football and basketball, and now after working out at KnuckleUp, is looking to get into Kickboxing and BJJ as well. Good luck finding time for all that!

Chance has an amazing talent and a lot of potential. His dad’s really proud of him, and it’s easy to see why. If Chance keeps this up, there is no doubt you’ll be watching ESPN someday and hear the name Chance Church again!

How many 9 year-olds have six-pack abs?

Similar Posts:

The Top MMA/BJJ In Fredericksburg (If You’re Ever Up That Way)

knuckleup — Wed, 09 Jun 2010 05:29:56 +0000

Today, let’s expand our horizons a little. You already know where the best fitness club on the Outer Banks is (hint: KnuckleUp). But there are other clubs in other cities that are worth looking into if you should find yourself travelling, yet still craving that sweet feeling of kicking ass. So let’s talk about The Lab MMA. Or better yet, let’s have owner and head instructor, Chad LeBrun, show you.

Professor Chad LeBrun has an amazing background in MMA. When he started fighting, there were no rules, and the round lasted 30 minutes. It was pretty far removed from what we see today. Professor LeBrun is also a black belt in Jiu Jitsu. He has a TON of awards and medals in some impressive competitions,like 2001 sport jiu-jitsu world champion, bronze medalist in the Pan Ams and he has also competed in Brazil in the World Jiu Jitsu competition.

Professor LeBrun’s gym is pretty nice, right? The Lab is the place to train in Fredericksburg. And with Professor LeBrun the only one in the area with a black belt in Jiu Jitsu, it’s the ONLY place to learn Jiu Jitsu in Fredericksburg. Hell, for that matter, with his background in fighting, it’s the only place to learn kickboxing in Fredericksburg too!

Seriously though, Professor LeBrun offers a pretty comprehensive selection of classes at his academy. He has Fitness Kickboxing, Brazilian Jiu Jitsu, and a kid’s martial arts program.

He also offers some unique classes. His MMA Striking class, is all about hitting as an MMA fighter. Groundwork isn’t covered much more than ground and pound. Of course, he also has a complete MMA Fighter program that WILL get you in the ring.

But possibly his coolest program is the Lab Combatives program. This is a program developed by Professor LeBrun, that is aimed at military and law enforcement. It is designed to teach the kind of techniques you need to know for real life combat situations. Like evading kidnappings, or getting ambushed. It’s really intense.

So if you happen to make it to Fredericksburg, VA, stop by The Lab and take at least one class with Professor LeBrun. It’s a guarantee you’ll learn something new and awesome!Similar Posts:

The Muay Thai and BJJ Clinics Were Awesome!

knuckleup — Tue, 08 Jun 2010 10:24:35 +0000

Hey, if you missed these seminars, you missed out, and I’m sorry for you. Johnny Ward and Carlos Rodriguez taught an amazing Muay Thai clinic Saturday, May 29th, which was followed by an excellent Brazilian Jiu Jitsu clinic with Michael Nunes.

And if you didn’t come, you have no one to blame but yourself. We had a blog post on this very site about the Muay Thai and BJJ clinics, as well as it being all over the Knuckle Up Facebook, AND the Boot Camp Facebook.

Johnny and Carlos were clearly very good at what they do, both as professionals in the sport, as well as instructors. The class began with some various warm-ups, all of which were pretty different from the norm. When Johnny had us pair up and purposely try to stomp on each others feet, with the loser doing 10 burpies, it became clear that we were in for some fun. And we were not mistaken.

The class was split into to groups by skill level, Johnny with one, Carlos the other. one group focused on punches and elbows, the other group worked on knees and kicks. After a while of that, the two groups switched. Both Carlos and Johnny were quick to help out individuals who were having problems, and to give them pointers on technique.

Michael Nunes with our own Jeremiah. Finally, someone that can make Jeremiah sweat!

After the Muay Thai clinic, those who wanted to stay and work a little longer with Johnny were able to, while Carlos went upstairs with Michael to teach the BJJ clinic. Unfortunately, they asked us not to film that part, and naturally we respected their wishes. But I am still free to talk about it.

Michael, with Carlos translating, was quick to have us up and moving on the mats. Michael also didn’t take “No” for an answer. Some of the words and phrases he was fluent with included “Keep moving”, “faster”, and “one more”. After being wore out in the Muay Thai clinic and then immediately bouncing upstairs for Jiu Jitsu, I heard each of these phrases repeatedly.

And he definitely meant them too. To start off, we were alternating take downs without completing them, then he had us start completing them slowly. Then he had us break, but we had to keep walking even during the break.

Then it was back to the mat to learn the techniques, and receive the individual help. Michael is a brown belt, and he definitely knew what he was doing. The class was very informative, and I think everyone who took part in it immediately noticed improvements.

So there’s the breakdown of the clinics. If you came, you know how awesome it was. And if you didn’t come, well, better luck next time. But seriously, what’s the point of being a member of the most bad ass fitness club on the Outer Banks, if your not going to take advantage of these opportunities to learn something awesome?

On behalf of everyone at Knuckle Up, we want to thank Johnny, Carlos and Michael for the fantastic instruction, and a really great time!Similar Posts:

Muay Thai and Brazilian Jiu Jitsu Clinics This Saturday!

knuckleup — Tue, 25 May 2010 15:27:45 +0000

Muay Thai

Just a brief reminder : All regularly scheduled classes for Saturday, May 29^th are cancelled. You may have seen the signs and notices up around the gym, but just in case you missed them, Saturday we are having a Muay Thai clinic followed by a Brazilian Jiu Jitsu seminar.

The Muay Thai clinic will kick off at 8:30 AM and run until 10 AM. After a brief half hour break, the BJJ class will begin at 10:30 and end at noon. The cost is $30 for the day, and the event is open to guests and members alike. The Muay Thai class will be taught by Johnny Ward and Carlos Rodriguez. The BJJ class is being taught by Michael Nunes.

Johnny Ward has been involved in MMA since 1996. He was the 1997 East Coast Middleweight Shoot Fighting Champion under Bart Vale of Florida. Johnny is also a blue belt in Jiu Jitsu, and has been trained in Sambo and Muay Thai, which he has practiced for the past ten years. He now teaches Muay Thai and assists with MMA training at Richmond Fight Club.

Carlos Rodriguez has been training in Muay Thai for 5 years and is also a blue belt in BJJ. Michael Nunes is from Curitiba, Brazil and is a brown belt under Jiu Jitsu champion Rodrigo Feijao.

It’s going to be a lot of fun, and there will be plenty to learn. This is why you belong to the best fitness club on the Outer Banks, so why miss it? Make sure you sign up now, because space is limited.Similar Posts:

From Pizza to Punching Bags!

knuckleup — Tue, 18 May 2010 15:40:09 +0000

Matt Costa and Bryan Maher

If you could pick one job that had to be bad for your figure, what would it be? How about running a pizza shop? Bryan Maher works at Cosmo’s Pizza in Corolla, and it’s taken it’s toll on his waist line. But Bryan got tired of it, and came to the best place for fitness on the Outer Banks to get back in shape.

Bryan came in to KnuckleUp in early March weighing in at 350 pounds. In his younger days, Bryan wrestled at 180, so working out hard is nothing new to him. He just had to get back in the rhythm.

And did he ever! Bryan has been working hard in the kickboxing class, and has had a few privates with super-coach Matt Costa. Bryan has worked hard for the weight he lost.

And just how much has he lost? In the past ten weeks, Bryan has gone from 350 pounds down to an amazing 261 pounds. That is phenomenal! He has lost over 90 pounds in 10 weeks! That is a level of determination that doesn’t come around too often. Bryan should be an inspiration for people everywhere.

Great job Bryan! Working like that, you’ll see your goal of 220 in no time!Similar Posts:

Arenacross Comes to KnuckleUp!

knuckleup — Tue, 18 May 2010 01:17:42 +0000

Devon and his bike outside KnucklUp OBX

That’s right, KnuckleUp isn’t just about fighting and fitness on the Outer Banks anymore. Our newest member is bringing a little motorcycle mayhem our way. Devon Pilkington is a professional Arenacross racer! How awesome is that?

Devon is a Virginia native who has just started coming to the gym recently. For those not in the loop, Arenacross is held in an arena (obviously), has a dirt track, and a lot of jumps. Try holding on to your bike when your flying through the air at 50 mph. It takes a lot of strength, and Devon picked KnuckleUp as his place to get conditioned, working with Matt in the kickboxing class.

Devon flying off a jump!

This is Devon’s first full season as a professional racer. He’s got a sweet new bike and is confident he can make something happen this season. Pilkington has quietly become a role player in the AMA Arenacross Lites Eastern Regional championship. Through four races, he has finished inside the top 10 each time, including three top fives highlighted by a podium finish of third. He is also a 5-time State Champion. So this native son certainly has the credentials.

Good luck with the rest of the season Devon! If anyone will get you in the shape you want, it’s KnuckleUp!Similar Posts:

The Lurking Threat of Over Training

knuckleup — Sat, 15 May 2010 21:26:04 +0000

Not so nimble right now.

We know you want to live a healthy and active lifestyle. That’s why you come to the number one Outer Banks fitness club, and work out regularly. And that’s awesome! However, be careful. If you push it too hard, you could get in trouble.

Take our friend and kickboxing trainer Matt Costa, for example. Matt was pumped up and excited for the Flying Pirate Half Marathon, and since Matt runs the Knuckle-Up Boot Camp, this was not even close to outside his abilities.

And Matt went about it smarter than most too. He started training for it seven weeks before-hand. He trained three times a week, cyclically, going three miles, then five, then eight. Everything was fine. That is, until his knee started swelling.

But no worries! Matt’s a pro. He rested it, iced it, and did everything by the book. He didn’t even work it the last week, because, let’s face it, if you’re not ready by then, seven more days isn’t that significant.

KnuckleUp at the Flying Pirate Half Marathon

The day of the big race came, and Matt was ready. We already know Matt placed very well in the half marathon. Matt was up against some serious competition from professional marathon runners. But he was determined to keep up and represent for Knuckle Up. And he did! How many people reading this could run 13 miles at all, much less run it in well under two hours? Matt can and did.

However, it came with a price. That knee went in a big way. Thankfully, one of our members, Dr. Craig McGiffin, who is a chiropractor on the Outer Banks, has been helping Matt. Now you know why Matt hasn’t been quite as nimble as usual, and is wearing a knee brace.

But seriously, Matt is a pro. If he can get injured from over-training, so can you. It’s important to know your limits, and to not exceed them too much at once. Or you, too, will be hobbling around the gym like Matt.Similar Posts:

Cinco De Mayo Workout at KnuckleUp

knuckleup — Sat, 08 May 2010 16:24:38 +0000

This is a video of Matt Costa’s Kickboxing class at 8 AM on Cinco De Mayo taken by Rev. Jay Bowman.

Do you see how many people there are? Matt had people running outside because there too many to run inside. And notice how EVERYONE is smiling. They know what’s up!

Matt Costa knows how to make your workout fun!

Matt Costa heads the kickboxing classes at KnuckleUp and he’s not afraid to make you work. The classes are intense, and you will definitely feel like you worked out after you’re done.

And while every gym says their classes are fun, Matt makes sure his really are. You’re never doing the same thing over and over again. Matt mixes it up almost every other minute, and you’re never sure what you’ll be doing next.

If you want to learn kickboxing, or even if you just want to get in shape, try out Matt’s Kickboxing class. The class is offered at least twice everyday, usually three or for times, except Sundays, so there’s a time for just about anyone. Check the schedule to see when you can try it.

And don’t worry, not every class is packed like this one.

You would be hard pressed to find a better, or quicker, way to get in shape. Give Matt your time, and he’ll change your life.Similar Posts: