Daily WOD

Skill:

5 x 2 :60 seconds
Snatch Pull (From the ground elbows locked)
90-100% Max weight

2 Muscle Snatch + 1 Snatch
5 sets
Every 90 seconds

Workout:

21-15-9
Bike calories
Deadlift @55%
Box Jump @24/20
HSPU

Here’s the best part about knowing your body fat percentage as opposed to your weight on the scale.
Stepping on the scale gives you no indication of your body fat percentage, your lean mass, any comparisons between old tests.  The scale tells you absolutely nothing at all due to the fact that you can be 150 lbs with 50% Body fat or 15% Body fat and the scale would tell you absolutely nothing of the sort.   It behooves me that there aren’t more if not all the members getting there body fat tested.
So anyway the best part is now that you know where you are at you will be motivated to lost fat.  Just like if it was really low you feel like you can cheat a little bit more and it will be ok.

I think it’s more important to me that you get it tested than it is to you.  Most gyms that Matt does the testing at tack on a fee for the gym owner to make money.  Me, I would never to do that cause it’s important to me to keep the price low so you will take the test.  This is not to boost myself this is to let you know how important it is to do this testing over and over .

Skill:

Overhead Squat
5 x 10
Reset and stay tight for all 10 reps
Take 2 minutes rest from the last rep to the first

Workout:

15 Min amrap
400 Run
21 Pull up
7 Muscle Ups

So some or actually most of you might have noticed that your body fat was quite higher than the last time we had it done.
Well, you will be relieved to know that it has nothing to do with you.
I’m not sure what the other guy was doing but all this number where messed up big time.  I actually feel horrible that I pushed you guys into doing it and then you go and spend the money and the guy ends up being a tool.
After seeing most of the older numbers from the previous truck they just didn’t make sense, the way people looked didn’t match up with the number.

The new Truck we got now, MATT Federico’s truck is pretty much on point.
Why you ask?  Or don’t ask.  Because our bodies actually match our percentage from the machine.

Here’s what bodies look like that match up to their%

Women normally have higher body fat percentage than men due to breast tissue and the pleasure of being able to carry babies.  So If you are a woman Don’t fret at 25 to 35%.  You can see the difference at the same percentage between guys can girls

Now that you are more aware of the percentages You know what you need to do.  Just work on where you want to be.
Up or down, it’s just as difficult but if you stick to it and don’t start cheating all time it will happen.

Just give it some time Don’t get discouraged.
Now that you know what to do, do it!

So some or actually most of you might have noticed that your body fat was quite higher than the last time we had it done.
Well, you will be relieved to know that it has nothing to do with you.
I’m not sure what the other guy was doing but all this number where messed up big time.  I actually feel horrible that I pushed you guys into doing it and then you go and spend the money and the guy ends up being a tool.
After seeing most of the older numbers from the previous truck they just didn’t make sense, the way people looked didn’t match up with the number.

The new Truck we got now, MATT Federico’s truck is pretty much on point.
Why you ask?  Or don’t ask.  Because our bodies actually match our percentage from the machine.

Here’s what Bodies look like with certain percentages.

This is a pretty accurate model of what body fat percentages look like and this time around matches up pretty well with our results.
I just don’t want you to but upset if your percentage went up a lot.
Don’t be upset just now work your way down to where you want to be.
Personally I’m contemplating letting everything go and end up like the 40% pic and just happy as a pig in shit.

Regardless don’t let it bother you to the point you obsess about it.
Do the best you can, eat as well as you can while still enjoying your meals, train hard to the point that you still enjoy all your training and have fun.

Don’t let things like weight control your mind.  Every minute you spend thinking about something that doesn’t matter in the end is another waste of a minute of your life.  Over your lifetime you are going to be wasting a shit load of time.
Find out a pic you can live with and live either work towards it or feel great with what you have.

Don’t spend your time focusing on crap, negative crap, crap that keeps you depressed.

Focus all your attention on important things in life and keep things like weight and other bullshit under control.
Stop wasting anymore of your life obsessing about shit!

This is it!  For some the day of reckoning, for others just another dunk in the tub.  The best thing is once you stat doing it you want to keep doing it.  It’s a great motivator, it really keeps you going .   Getting your body fat tested is like the scale and weighing yourself on steroids.  Being that the scale tells you nothing at all but your body weight.
Not your body fat in Lbs
Not your body composition
Not your body Fat Percentage
Not Anything at all.
You can weigh a rock and then weight yourself and be the exact same weight.  Does this mean your a rock?  NO!
The scale is useless other than when babies are born so they know how much they weigh.

The scale is the most useless part of the gym equipment yet most women think it’s the holy grail. I don’t get it.

Anyway, the truck will be here tomorrow and Saturday.  Please try and get in there you won’t regret it.

Skill:

Split Jerk (must be a split Jerk, not a push, not a push press, and not a press but a split jerk)
8 x 1
increasing the weight each set if possible

Workout:

21-15-12-9-6-3
Thruster
95-115-135-155-175-205
Toes 2 Bar
3-6-9-12-15-21  with a Dumbbell 10lb

Eating well is not the easiest thing to do in the world, I know that.
Therefore it doesn’t make sense to just try and change everything around all at once instead of taking your time to change the whole diet around.
If this is you that I’m talking about let me explain how to make this process easier for you.
If you’re used to eating whenever, wherever and whatever you want let’s try and just change one thing at a time.
I’m not going to say eat 7 times a day and make sure that each meal consists of this this and this.
The first thing to do and the most important thing is
1.  Get rid of Sugar in your diet.
Take out all things in your diet that include Sugar.  Here’s an easy way to do it, read the label if it says Sugar or any kind or Sugar don’t eat it!
Do Not Eat Sugar At All!
No Sugar, At All.  Don’t ask me But what about Oatmeal and Bananas.  Google the ingredients, if they say sugar don’t eat it. If it doesn’t say Sugar then you can eat it.

That’s it.  This is the first part of the process.
There’s nothing else at all to do, keep eating when and where you normally eat and keep eating what you eat just make sure it has no sugar in it.
Remember just google the ingredients and make sure it says “0” under sugar.

Skill:

1 Hang Clean pull
1 Hang Muscle Clean
1 Hang Power Clean
1 Power Clean
Complete 1 rep of each exercise and 7 sets of the full complex

Workout:

500   Meter Row
50     Double Unders
50     Crunches
50     Hip Extensions

400  Meter Row
40    Double Unders
40     Crunches
40     Hip Ext.

300   Meter Row
30     Double Under
30     Crunches
30     Hip Ext.

200  Meter Row
20     Double Unders
20     Crunches
20     Hip Ext.

100   Meter Row
10     Double Under
10     Crunches
10     Hip Ext.

Our very own Lance Antony was rewarded a spot on the Forbes list of next Generation wealth Advisers!   How awesome is that.
Check it out.
https://www.forbes.com/sites/rjshook/2017/07/25/americas-top-next-generation-wealth-advisors-state-by-state-3/#5fa7d875739b

That’s some good shit right there Lance
I guess just being “Brown Lance” wasn’t good enough for you, you had to go and make the Forbes list!
Congratulations Buddy!

Skill:

Back Squat
7 x 2

Workout:

20 minute amrap with a partner
One partner works while the other rests
Double KB Swings 10 Reps
Double KB Clean    8  Reps
Double KB Squat    6  Reps
Double KB Press     4  Reps
Alternate between partner for 20 minutes

Some of you guys really need to focus on your mobility, it’s only a matter of time before your body will stop being able to compensate and will get injured.
We’ll start going over more before class, believe me most everyone needs to do them so don’t shy away from the mobility part or you’ll end up hurt.

Skill:

Mid Hang Snatch Pull
Mid Hang Power Snatch
Power Snatch
Complete 7 sets of this complex with 90 seconds rest between sets

Workout:

13 Min Amrap
5   Deadlift @315/225
10 Push Ups
15 Box Jumps @24/20

This week is when the Body Fat Truck is coming.  If you aren’t signed up for it yet let me tell you why you should sign up before it gets here.
Well first of all it should be really important, You train for a reason, you train to look awesome don’t you want to know if it’s working?  Yes you can just look in the mirror but knowing that it is working and that you are losing fat and adding muscle is only what knowing your body fat can do for you.
You all seem to be scale happy yet the scale tells you nothing other than there is that number of weight on the scale.
Could be a couch, could be a bird, could be a bucket of Fat or could be a bucket of muscle.
The scale tells you nothing at all and you all seem to love it so the reasons you have for going on the scale should be your reasons for signing up for the Body Fat Truck!
You can literally be gaining weight on the scale and yet everything could be going well, so really do you think the scale is a good judge of how you are doing at the gym?
Last but not least, I may decide to do a competition, if you don’t have your before records you won’t be able to be involved in it.
So make sure you sign up this week, the truck will be here Friday and Saturday.

Skill:

Overhead Squat

8 x 3
Every 90 seconds

Workout:

For Time:
100 Double Unders
30/20 Cal. Assault Bike
50 DB Snatch (75/50)
30/20 Cal. Assault Bike
100 Double Unders

Skill:

Back Squat
5-5-5-3-3-3
90 second rest between sets

Workout:

12 Min Amrap
10 Hang Power Snatch @95/65
10 Burpee Box Jump