IT’S BEEN 10 DAYS SINCE YOU STARTED EATING WELL, RIGHT?
I’M SURE YOU ALL FEEL A DIFFERENCE, BUT FOR NOW I’LL TELL YOU HOW I FEEL; I FEEL FUCKING AWESOME!

I’VE BEEN MEASURING MY FOOD (I KNOW, IT’S A PAIN IN THE ASS SO I’LL JUST NOT TRY) AND INPUTTING EVERYTHING INTO MY FITNESS PAL.
KEEPING TRACK OF EVERYTHING YOU EAT IS VERY HELPFUL, NOT JUST TO KEEP TRACK OF YOUR CALORIES BUT TO ALSO SHOW YOU HOW MUCH DIFFERENT EAT WELL ACTUALLY IS FROM WHAT YOU NORMALLY EAT.

I KNOW A LOT OF PEOPLE THINK THEY EAT WELL BECAUSE THEY DON’T EAT CARBS (OR AT LEAST THINK THEY DON’T), THEY DON’T EAT A LOT OF CALORIES (OR AT LEAST THEY THINK THEY DON’T).
WELL, KEEPING TRACK OF YOUR NUTRITION SHOWS YOU THAT YOU ARE PROBABLY CHEATING MORE OFTEN THAN YOU THINK.

ENOUGH WITH THE “I ATE GREAT ALL WEEK, I JUST HAD ONE BAGEL”. MEANWHILE IF THAT PERSON KEPT TRACK IT WOULD SHOW THE BAGEL WAS THE LEAST OF THEIR WORRIES.
WHAT ABOUT “I CAN’T MEASURE MY FOOD, IT’S TOO DIFFICULT”. REALLY, CAUSE IT TAKES TWO SECONDS AND SOMETHING AN ADULT SHOULD HAVE NO PROBLEM WITH.

IT MAKES IT A LOT EASIER WHEN YOU GIVE YOURSELF A REASON TO LOSE THE WEIGHT. MY REASON IS I’M HOPING IT WILL RELIEVE MY BACK PAIN. HAVING A REASON FOR LOSING THE WEIGHT MAKES YOU MUCH MORE LIKELY TO SUCCEED.
OR ELSE YOU WILL KEEP BUYING A TOKEN ON THE MERRY GO ROUND AND NEVER ACTUALLY STICK TO EATING WELL.

CHANGING YOUR BODY COMPOSITION TAKES TIME, IT DOESN’T HAPPEN OVERNIGHT OR IT DOESN’T EVEN HAPPEN IN THE SAME TIME YOU PUT THE WEIGHT ON.
YOU HAVE TO GIVE YOURSELF A REASON TO LOSE THE WEIGHT AND GIVE YOURSELF TIME TO LOSE IT.

JUST START EATING WELL AND TRACKING YOUR CALORIES AND STAY WITH IT.
DON’T OBSESS ABOUT IT, DON’T WEIGH YOURSELF EVERYDAY, DON’T CONSTANTLY TALK ABOUT IT, DON’T TELL YOURSELF YOU CAN’T EVER HAVE PIZZA AGAIN.
JUST SET IT AND FORGET IT! (I SHOULD WRITE TAG LINES)

IF YOU DIDN’T START EATING WELL, JARRED IS WAY AHEAD OF YOU. HE’S GOT A FRIDGE FULL OF PREPPED MEALS EVERY WEEK!
NOW WHAT MAKES JARRED DIFFERENT THAN SOMEONE WHO “CAN’T” DO IT?
NOTHING, JARED DOESN’T LIKE BEING FAT AND FEELING LIKE SHIT. SO HE DOES SOMETHING ABOUT IT. DOESN’T SIT AROUND AND BLAME ANYTHING OR MAKE EXCUSES HE JUST DOES IT.
EVERYONE WHO DOESN’T DO IT, DOESN’T MIND BEING FAT AND FEELING LIKE SHIT. YOU HAVEN’T GIVEN YOURSELF A STRONG ENOUGH REASON FOR LOSING THE WEIGHT.
VERY SIMPLE.

I CAN TELL YOU THIS.
YOU FEEL SOOOOOOOO MUCH BETTER WHEN YOU EAT WELL, FEEL BETTER, SLEEP BETTER, LOOK BETTER, YOUR MIND IS CLEAR.
PROCESSED FOOD IS A BAD DRUG AND MOST PEOPLE ARE ADDICTED.
IT’S FUNNY, IF YOU HAVE CANCER THEY TELL YOU TO STOP EATING SUGAR CAUSE IT FEEDS OFF OF THE SUGAR.
BUT YET PEOPLE EAT SUGAR EVERYDAY ALL DAY LONG.
THIS IS WHY THERE IS SO MUCH DISEASE, YOUR BODY IS TRYING TO FIGHT OFF THE CRAP YOU PUT INTO IT AND THEN YOU ASK IT TO PERFORM BETTER.
PEOPLE WILL TAKE MUCH BETTER CARE OF THINGS THEY OWN THAN THEY DO THEIR OWN BODY.

C’MON MAN, WAKE UP AND MAKE A CHANGE.

***OH, BY THE WAY WE’RE GONNA NEED THE EQUIPMENT BACK.***
YA KNOW, IN CASE NO ONE HAS SEEN THE EMAILS

STARTING AT 0:00
FOR TIME:
75 TOES TO BAR
*EVERY 2 MIN ON THE MIN.
15/12 CALORIE ASSAULT BIKE INCLUDING 0:00 (START WITH THE BIKE)

*20 MIN CAP*

BEGIN NEW CLOCK AT 20 MIN
FOR TIME:
75 WALL BALL (30/20)
OR
100 WALL BALL (20/14)
*EVERY 2 MIN ON THE MIN.
15/12 SKI ERG INCLUDING 0:00.

ADJUST YOUR CALORIES SO THAT YOU WORK ON THE MOVEMENT FOR AT LEAST 1:15
IF IT IS TAKING YOUR TOO LONG TO DO THE BIKE OR SKI ERG JUST LOWER THE CALORIES

I’M SURE ALL OF YOU HAVE HEARD WE ARE PERMITTED TO OPEN MONDAY.
CUOMO HAS SPOKE, THE VIRUS IS NOW OVER AND WE ARE ALL OK TO GO BACK TO WORK.
QUARANTINE IS FINALLY DONE AND WE CAN CROWD THE MALLS, THEATER’S AND GYMS WITH NO WORRY OF CATCHING A COLD.
I’LL UPDATE OUR OPENING AS THE WEEK GOES ON.

THRUSTER
20 SECONDS ON 10 SECONDS OFF
AS HEAVY AS YOU CAN HANDLE

WORKOUT:
E5MOM  ( 4rds)
25/20 CAL ROW
20 LATERAL BURPEE OVER ROWER
START OVER EVERY 5 MINUTE

HELLO, HELLO, IS THIS THING WORKING?
OK, HOW ABOUT YOU SHOOT ME A TEXT AND LET ME KNOW WHAT EQUIPMENT YOU ARE HOLDING HOSTAGE. SO I KNOW WHO HAS WHAT.

BACK SQUAT
2-2-2-2-2-2-2
2 REPS @85% EVERY 90 SECONDS

WORKOUT:

12 MIN AMRAP
7 POWER CLEANS (115/85)
7 TOES TO BAR
7 BOX JUMPS (24/20)

UMMMM, AHHHHH, THE UHHH EQUIPMENT?
ANYONE, ANYONE…

5 ROUNDS EACH FOR TIME

RUN 400 METERS
15 CLEAN AND JERKS

REST 3 MINUTES BETWEEN ROUNDS .

♀ 65 lb. ♂ 95 lb.

UMMMM, REMEMBER THE EMAIL YESTERDAY ABOUT, YA KNOW RETURNING THE EQUIPMENT?
I’M THINKING MAYBE IT DIDN’T GO THROUGH, OR WAS IT YOU WERE WAITING A DAY TO BRING THE EQUIPMENT BACK!
OHH, THAT MUST BE IT, OK.
THANK YOU

BENCH PRESS
6-6-6-6-6
6 REPS EVERY 75 SECONDS @65-70%

METCON:

EVERY 2 MINUTES (10 rds)
35 DOUBLE UNDERS
9 THRUSTERS @ (95/65)

SO, THE GYM IS OPEN. EVERYONE IS WELCOME TO COME IN AND TRAIN. THE PROBLEM WE ARE RUNNING INTO IS, WE ARE RUNNING OUT OF EQUIPMENT WHEN THERE IS A BIG CLASS. I THINK THIS MAY BE DUE TO THE FACT THAT WE STILL DON’T HAVE ALL THE EQUIPMENT BACK YET. IT’S BEEN 5 MONTHS.
IS THERE ANY CHANCE EVERYONE CAN RETURN THE EQUIPMENT.
WE NORMALLY HAVE 7 15 KG BARS (WOMEN’S BARS). UNFORTUNATELY WE ONLY HAVE 2 BARS.
SO THE LADIES THAT COME INTO TRAIN ARE FORCED TO USE THE 45LB BAR. WE CAN EASILY SOLVE THIS ISSUE IF EVERYONE WOULD RETURN THE EQUIPMENT.

SINGLE LEG KETTLE BELL RDL
30 SECONDS ON/ 30 SECONDS OFF
10 ROUNDS TOTAL/ 5 ROUNDS EACH LEG

METCON
5 ROUNDS
500/400M SKI
400M RUN

PERFORM 6 SETS OF THE COMPLEX:
3 SNATCH GRIP DEADLIFT
2 HANG POWER SNATCH
1 OVERHEAD SQUAT
SAME BAR FOR THE FULL COMPLEX
COMPLETE ONE COMPLEX EVERY 75 SECONDS

METCON (AMRAP – Rounds)

EVERY MIN (8 ROUNDS)
Min 1 – 18/14 CAL ROW
Min 2 –  50 DOUBLE UNDERS
Min 3 – 18 WALL BALLS (20/14)
24 MINUTES TOTAL

IF YOU HAVE TAKEN YOUR PICTURES, GREAT! JUST MAKE SURE YOU TAKE A PICTURE FROM THE FRONT, BACK AND BOTH SIDES. THE MORE PICS BEFORE AND AFTER THE BETTER CHANCE TO SEE MORE FAT LOSS. SO MAKE SURE THEY ARE CLEAR, LIGHTING IS GREAT AND THE CLOTHES ARE THE SAME, NOW MAKE SURE YOU WEIGH YOURSELF.

THE CLEANING MACHINE WORKS GREAT ON THE FLOORS, YA KNOW WHAT EVEN WORKS BETTER THAN CLEANING THE CHALK? NOT THROWING THE CHALK ALL OVER THE PLACE TO BEGIN WITH.
KEEP THE CHALK ON YOUR HANDS AND NOT IN THE AIR AND WE’LL BE GOOD.
REMEMBER, THE MORE CHALK IN THE AIR THE BETTER CHANCE OF CONTRACTING THE VIRUS!
IT’S TRUE, I SWEAR.

SHOULDER PRESS
3-3-3-3-3
@80%

WORKOUT:

METCON (4 ROUNDS FOR REPS)

8 ROUNDS EACH EXERCISE
20 SECS ON/ 10 SECONDS OFF
– PULL UPS
– PUSH UPS
– SIT UPS
– AIR SQUATS

* RECORD LOWEST NUMBER OF REPS FOR THE 8 ROUNDS OF EACH EXERCISE*

FRONT SQUAT
10-3-10-3-10-3
COMPLETE 10 REPS @55% AND 3 REPS @85%

For Time:
50 POWER CLEANS (225/155)
– EVERY 2 MINUTES PERFORM 15/10 CAL. ASSAULT BIKE –

TODAY IS THE DAY, TAKE YOUR PICTURES AND WEIGH YOURSELF.
EVERYONE SHOULD BE INVOLVED UNLESS YOU FIT INTO THE SAME CLOTHING YOU DID BEFORE THE SHUT DOWN.
EVEN IF YOUR ARE NOT SURE ABOUT COMPETING, DO IT!
MOST OF US SHOULD BE INVOLVED, GIVE YOURSELF A GOAL EVERY WEEK
KEEP YOURSELF FOCUSED.
THIS IS THE PERFECT TIME TO DO THIS.
SO, LET’S GET ALL US FAT ASSES IN SHAPE!

REMEMBER, TAKE YOUR BEFORE PICS ON SUNDAY AND WEIGHT YOURSELF.
I AM SURE EVERYONE IS GOING TO PARTICIPATE, EVEN IF YOU DON’T THINK YOU HAVE A CHANCE FOR WHATEVER REASON, JUST DO IT ANYWAY.
IT KEEPS YOU INVOLVED AND FOCUSED ON GETTING IN SHAPE.

Metcon
(10 Rounds for time)

10 SETS:
(NEW SET EVERY 3 MINUTES)
200M SPRINT
10 BURPEE BOX JUMP OVERS
24/20
FOR THE WOD, AFTER YOU FINISH A ROUND WAIT 2 MINUTES AND 30 SECONDS THEN WALK TO THE 100, SPRINT BACK AND PERFORM ANOTHER ROUND