Daily WOD

Workout:

100 Double Unders

90 Russian Twists 25/15

80 Swings 55/35

70 Push Ups

60 Lunges

50 Hang Power Snatch @75/45

40 Thruster @75/45

30 Pull up

20 Bike For Calories

10 Power Clean (load up the weight and perform 10 singles increasing the weight each rep trying to get to a max rep)

Let’s talk about eating again.
I know this is hard to believe because every time I say it the person I’m talking to looks at me like I am insane.
So, here’s what happens when you starve yourself (when I say starve I don’t literally mean starve, I mean not eating a sufficient amount of calories for your body) Your body needs a certain number of calories every day to function properly.
If your body doesn’t get enough calories it will do what it has to in order to hold on to bodyweight.

How does your body do this?  It does it by slowing down your metabolism.  I know this word gets thrown around a lot but it is true, when your metabolism slows down you don’t burn calories as quickly as it once did.
This is the exact reason why we have yo you dieting.
When someone decides to stop eating (which they see as dieting) and there metabolism slows down, then when they unfortunately binge because something went wrong now all those calories they just binged on is stored not burnt up because they slowed themselves down so much so now you get even bigger than before!
So what happens is stop eating = slow metabolism = eat a lot = fatter than before you stopped eating!
You need to eat!  A lot of food in order for you to lose fat.
Show your body that you will not stop feeding it, eat well every two hours and I can promise you that you will lose fat.

Again, you need to make a decision and do this religiously for a long time like several months, not start cheating within a couple days or weeks.

Skill:

1 High Hang Power Position Snatch
1 Mid Hang Snatch
1 Snatch
Complete 7 Rounds of the complex
90 Second Intervals

Workout:

3 Rds
Row 500 Meters
25 Burpees

Skill:

Back Squat
7 x 6 Same weight as last Wednesday
2:30 minute Intervals

Workout:

5 Rds for Time

30 Russian Twists (either on the floor or off the GHD with 25/10
1 Minute plank
30 V Ups

Skill:

Swings

10 x 10
Every 60 seconds
Perform 10 swings.  Each swing as hard and as powerful as you can.

Workout:

20 Minute Amrap

5     Handstand push up
10   Pistol (one leg Squat)
15   Pull up

Even though I tried to confuse everyone on what date the Party was you all seemed to have made it!
Thanks to all you guys for showing up, it was a great time.  Good to see that there’s still a good amount of people that still want to party.  Which had me thinking, I say we should go back to the old days and have a party for every Holiday there is!!

There’s two week’s left of the three day a week squats.
After that we will be finding our 1 rep maxes in all the exercises.  When we do them try to be there for all of them so that when I post a percentage to use for a workout you won’t be lost.
Even if you just come in for the lift and don’t do the wod, or try to get your max done on the weekend.
Just try to get them all done.

Skill:

Back Squat
7 x 3 Keep the weight the same as last week or try to raise slightly.
2 min Intervals

Workout:

• EMOM for as Long as Possible
• 3 Power Cleans (185/135 lbs)
• 3 Front Squats (185/135 lbs)
• 3 Jerks (185/135 lbs)

In case you didn’t see the other email about the party, here’s another one.

The party is at the Main Event in Farmingdale at 7:30pm tonight.   If you would like to come
just show up there.  Also, incase you didn’t see the other email Lindsay is totally responsible for this mess not me.

The whole Lindsay thing was a Joke.  Please do not ask Lindsay what happened to the party.

You can ask me, I will tell you.
I reiterate, do not ask Lindsay what happened with the party .

Skill:

Back Squat

6 x 8 +5lbs

Workout:
For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)

Friday Nights Classes have been eradicated from this weeks schedule due to this weeks party
The Weekend classes will be on as normal.

Directions: Entrance to the VW development (between LIE and Rt 110), Turn onto Pinelawn Rd, then turn onto McGovern Drive, in Melville. Make the first right into the Development onto Easterling Ave. After you check in at the gate, keep going straight on Easterling Ave to the end. You’ll see the playground ahead with the Clubhouse just to the right. Make a right onto Rivendell Court, loop around to the Clubhouse and the parking lot.

Again Everyone bring a bottle of liquor.
See you there!

Skill:

Bench Press
7 x 3
90 seconds intervals

Workout:

28-21-15-9
Double Kettlebell Swings  @55/35
Double Kettlebell Thrusters  @55/35
Toes To Bar

Ok, Here’s the secret Address I been hiding from you all!
The Address of the Party is… Hmm, Well  Umm type in McGovern Drive in Melville.
McGovern is off of Pine Lawn it is South of Rte 110.
Now that you have the address, the Party starts at 7pm.
Just bring some liquor or a Dessert.
If you have trouble finding the place, Keep looking.

Skill:

Back Squat
7 x 5
Try the weight from last week for the first several sets and see if you can go up. If not, keep it the same from last Wednesday
2 Min Interval

Workout:

3 Rounds
10 Squat Snatch @155/115
20 Burpees

Skill:

Clean and Jerk
1-1-1-1-1-1-1-1-1
60 seconds intervals

Study this video, it’s very simple and very short but if you sit and actually pay attention it’s very telling.   Be aware of Bar placement and Bar Path, be aware of your set up and your body movement as you progress through the lift.  Notice the patients the lifter has when going through the first and second pull before pulling under the bar.  Notice the position of the bar on his thighs when he explodes.  Seriously, watch this and try to get something from it.  Surprise me tomorrow and show me you really care about your Clean and i’ll be the happiest person alive.
https://www.youtube.com/watch?v=9HyWjAk7fhY

Workout:

5-5-5-5-5-5-5-5-5-5

Deadlift @55-60%
Handstand Push ups

 

 

I think there seems to be a little confusion with the Christmas Party.
*First of all, the Date of the Party is This Friday the 8th of December 2017.
We have never been to this Venue before so I can see the Befuddlement in Everyone.

*The “Clubhouse” as I had mentioned it a week ago could easily have been questionable due to the fact that it had mentioned it like Ivan was the owner of the clubhouse.
The Clubhouse happens to be a Party room in the Complex that Ivan lives in!  That’s where the “Ivan” comes into play!
Other than that, there is no “Ivan” LOL  Of course I don’t mean that Ivan is very important.
I’ll get the exact Address and send it out this week.

Thanks Very much for Setting this Up from your home town Ivan!!

*The party will start at 7pm, so I guess i’ll see you all at 8pm.

*All you need to bring is a bottle, not an empty bottle.  A real bottle of liquor or beer whichever you would like to bring is fine

*I will have plenty of Good Bad for you food, I asked about the healthy way but didn’t get much positive feedback.  So I went with the Crappy for You Food.

*We also got DJ Kosta Koolio Da Julio, straight outta the 90’s bringing the Funky beats of the Battle of the DJ’s Era!
It’s truly a gift to have Kosta Da Koolio bless us with his Vinyl Shredding.  Big ups to Kosta and his lovely wife who also joins the show with her beautiful voice, I hear she sings songs of the 80’s like Shannon (Let the Music Play), Chaka Kahn (I feel for You),  and Sheila E.  (The Glorious Life) Yes, Yes you will be given the gift of Music Straight from the Microphone of DJ Kosta!

Thanks Very much for this Kosta and Noni!!!!

Skill:

Back Squat
10 x 2 @ A heavier weight from last Monday, whether it be 1 or 2 lbs just as long as it is heavier.  Last week was 18 reps @6 x 3
This week is 20 reps total but should be more doable with the scheme.
Do Not keep the weight the same as last week, even if you go up 1/2 lb (there are 1/4 lb plates)

Workout:

For Time
100 Pull ups
100 Push Ups
100 GHD Sit ups
100/60  Calories Bike
You can partition however you may like too.  10 x 10, 4 x 25, etc…