Daily WOD

Jordan and Amy had the baby Friday.
He goes by the name of Cash Tatum, hopefully his name reflects how successful in business he’s going to be.
Congrats guys

Nice job Amy, I know you got one more in ya!

Skill:

Front Squat
5 x 5 @70-75%

Next Monday is Memorial Day Murph so let’s get half Murph one more time before the full one

Workout:
Run 800
50 Pull ups
100 Push ups
150 Squat
Run 800
20 lb Vest if you have

This workout is dedicated to Jordan and Amy Kerker.  Not only because they are great people but because they are being blessed with another child which makes their clan up to 4!
That’s good shit!

Personally I think you guys should go for 6  more but i’ll leave that up to you.  You’re going to be working for the rest of you life anyway Jordan so why not!

Really happy for you guys, you’re awesome people.

So being that this is number 4 and that makes 6 in their family and Jordan is an orthopedist and they live in New York and my name is Chris and if I was their child that would make us 7 and I would need new underwear cause the other kids are too small here’s the workout:

Skill:
Bench Press
7 x 2 @85%

Workout:

10 Rounds
4 Handstand Push Ups
6 Power Cleans  @165/95
7 Burpee Pull Ups

There was 4 Girls that lost a total combined body fat Percentage of 17%!!   In just two months!!
This is not unattainable to anyone, you just have to make the decision to do it and stick to it.

Skill:
Swings
10 x 5 Heavy

Workout:
30-25-20-15-10-5
Overhead Squat @115/75
Toes To Bar

Check this picture out!

Fucking Crazy Right!
Katie looks like she lost a whole person!
I was flipping out when I saw this, and the really crazy part is that she weighs the exact same weight in both pictures!
Yes, I said the same weight.  Which pretty much solidifies everything I say about the scale, that it is a bunch of bullshit.
Katie probably wants to shoot me after this post but she really should be super proud of herself, this transformation is one of the best Ive ever seen!
What a great picture,  I’m so happy for her!

Skill:

Deadlift
7 x 2 @85%

Workout:

“Kelly”
5 Rounds
Run 400
30 Box Jumps 24/20
30 Wall Ball 20/14

Who wants to do a Tough mudder this Summer?
It’s over at the Bethpage Restoration .

https://toughmudder.com/events/2017-long-island

let me know who’s in!

Also this Thursday don’t forget about the Networking Meeting and don’t forget your business card, I’m going to make a list for the site so everyone of our members can use the people in the gym.

Skill:

Back Squat
7 x 2 @85%

Workout:

15 Min Amrap
50 Double Unders
20 Push UPs
10 Power Cleans @185/115

Well, the Fat Truck was here this past weekend.  I did hear some good stories from a bunch of people about how much Fat they lost and muscle they gained in the two months.
But not as many Stories as I would like to have heard unfortunately.
Why is that?
What is it about the Fat Truck that isn’t attractive to you?
Is it the word “Fat”  that you abhor, or is it the word “Truck”?
Or is Keith the one you don’t seem to like?
Well, I hope it’s something simple because moving forward we have a new truck coming and he’s one of us.
Matt has gotten himself into the Fat Truck business and we’ll be having him at the gym more often than it’s been in the past which I’m hoping is a good thing.
Maybe if Measuring your success if readily available you will be more motivated to reach your goals.
I’ll keep you updated on when we will have our first visit.

Remember, this Thursday is the Networking Meeting.
Be at the Gym at 7:30pm.
See you there.

Skill:
Pull ups
10 sets of 5 Reps
1.  Weighted if possible
2.  If not possible then no weight
3.  If not possible with no weight then do negatives

Workout:
6 Min Amrap
15 Thruster @100/65
15 Burpee

3 Min Rest

6 Min Amrap
15 Power Snatch @100/65
15 Cal Bike

*****If there is more people than bikes, just switch the amraps.  One group do the Burpee first and the other group do the Bike first

The Networking Event is Next Thursday at 7:30pm at the Gym.
Send me an email if you will be attending please, thanks.

I’m not sure what we do at these things, I’m thinking play some cards watch some T.V.  either way it should be fun so get your ASS there.

The Fat Truck will be there Today, Friday in the Afternoon.
There are plenty more spots open for those of you that didn’t sign up!

Skill:

Shoulder Laterals 3 x 10
Arnold Press 3 x 8
Shrugs 3 x 8

Workout:

Tabata Row 4 minutes
Tabata Stone Lift 4 minutes
Tabata Push Ups
No Rest between Exercises

In case you don’t know the sign up sheets are at the desk for the Fat Truck.

There’s not a lot of people signed up for the Truck I guess there will be an influx of people on Friday?
Remember this is to find your body fat, this should be really important to us.  We are trying to look a certain way, in order for that too happen we have to shed body Fat.
So I think it’s important to know how much you have to start with, No?
Plus finding out your a Fatter than you thought you were helps motivate you to lose it.

So sign UP!

Skill:

Bench press
Find your 1 rep max

Workout:

18 Min Amrap
Run 400
15 Power Cleans @ 115/75
15 Push Press @115/75

Workout:

10 Rounds
10 Cal Bike
10 Back Squat  @225/155
10 Pull up

Sorry the actual sign up sheets for the Fat Truck weren’t in yesterday but they will be there tomorrow Promise.
If you are new to the gym and don’t know what the Hell I’m talking about with this Fat Truck let me explain.

So Keith is the one who shows up on May 12 and 13th with his truck to take everyones body fat percentage.
If you want to know your’s which I can’t imagine why you wouldn’t want to being that you train so hard and this is a valuable piece of information just write your name down on the sheet to sign up for a time on that Friday or Saturday and wala!  You can find out your Bodyfat %.
This way you won’t have to weigh yourself anymore because once you find out your body fat % you will realize how useless the scale is.  It means nothing compared the the importance of your Bodyfat!
I think it is $80 for one time and $150 for two times.
Let me know if you are interested .

Skill:

Power Snatch
Find your 1 Rep max

Workout:

Run 400
21 Swings @55/35
21 Burpees
21 DragonFlies
Run 400
15 Swings
15 Burpees
15 DragonFlies
Run 400
9 Swings
9 Burpees
9 DragonFlies