LIFT:

BACK SQUAT
10 X 10: 90

WORKOUT:

200 DOUBLE UNDERS
100 SHOULDER TO OVERHEAD (75/55)
50 TOES 2 BAR

I’LL BE MAKING SOME NEW T-SHIRTS WITH AN OLD IMAGE WE ONCE USED, I THOUGHT IT WAS SO COOL.

LET’S SEE IF I’M ALONE IN THIS.

I’LL PUT UP A SHEET FOR THE T SHIRTS IF YOU WANT THEM JUST FILL OUT THE SHEET
HERE’S THE LOGO:

AWESOME!

LIFT:

BENCH PRESS
5 REP EMOM

7 MINUTES

WORKOUT:

TEAMS OF 2
100 GHD’s
* partner holds plank (elbows)*
60 POWER SNATCH  (135/95)
75 GHD’s
* partner holds plank (elbows) *
45 POWER SNATCH (135/95)
50 GHD’s
* partner holds plank (elbows) *
30 POWER SNATCH  (135/95)

LIFT:

1 POWER SNATCH  + 1 SQUAT SNATCH + 1 OHS

10 MINUTE  EMOM

WORKOUT:

9-6-3
THRUSTER @165/115
C2B

REST 3 MINUTES

12-9-6
THRUSTER @135/95
C2B

 

IT’S JAN 1, THAT MEANS EVERYONE STARTS THE GYM TODAY.  AMONGST STARTING TO CHANGE THEIR LIFE IN OTHER WAYS.
“EVERYONE” DOES THIS EVERY YEAR.  THERE’S SOMETHING THAT NOT EVERYONE DOES EVERY YEAR, THAT’S ACTUALLY TAKING ACTION AND DOING WHAT THEY SAY THEY ARE GOING TO DO EVERY YEAR.
50% OF PEOPLE MAKE A RESOLUTION TO LOSE WEIGHT, SOMETHING MUST GO ARRAY OR ELSE AFTER A CERTAIN NUMBER OF YEARS EVERYONE WOULD BE IN SHAPE.
SO, HOW ABOUT WE DON’T FOLLOW EVERYONE ELSE AND WE ACTUALLY STICK TO OUR RESOLUTIONS, LIKE STARTING TO DO YOGA AT CROSSFIT!
ANYWAYS HERE ARE SOME WAYS YOU CAN STICK TO YOUR IDEAS:

1.  START SMALL:  NOT JUST YOUR ACTIONS BUT HOW YOU THINK, WHEN YOU START EATING BETTER A LOT OF YOU JUST SAY “OH MY GOD, I CANT EVER HAVE BREAD AGAIN!”  THAT’S A SURE WAY TO FAIL.
START WITH TAKING IT MEAL BY MEAL AND SEE WHAT HAPPENS AFTER A COUPLE OF MONTHS.
IF IT’S NOT EATING WELL YOU ARE AFTER, WHATEVER IT MAY BE JUST THINK SMALL FOR A WHILE.

REMEMBER, IT DIDN’T TAKE YOU A MONTH TO GET FAT!  SO IT WON’T TAKE A MONTH TO LOSE IT.

2.  CHANGE THE WAY YOU THINK, A BIG REASON WE FAIL IS WE DON’T CONVINCE OURSELVES WHAT WE ARE DOING IS A NECESSITY, WE JUST WANT TO DO IT AND THEN TRY THEN WE FAIL.  WHY NOT TRY AND ANSWER SOME QUESTIONS AS TO WHAT YOU ARE DOING, LIKE:
WHY AM I DOING THIS?
HOW AM I GOING TO DO THIS?
WHY IS THIS IMPORTANT TO ME?
HOW WILL I FEEL WHEN I SUCCEED?
YA KNOW QUESTIONS THAT WILL FUEL WHAT I’M TRYING TO DO.

3.  MAKE A PLAN AND MAKE IT SPECIFIC.  DON’T JUST SAY I’M GOING TO DO IT, MAKE A REAL PLAN OF HOW YOU WILL DO IT.  HOW WILL I LOSE 7% BODYFAT?
I WILL LOSE IT BY EATING THIS MANY CALORIES BROKEN DOWN INTO 6 MEALS A DAY AND I WILL GO TO CROSSFIT 4 TIMES A WEEK AND DO YOGA TWICE A WEEK.
LOVE THAT PLAN!

4.  TAKE ACTION AND DONT BE HARD ON YOURSELF.
FIRST TAKE ACTION EVERYDAY TO ASSURE THIS HAPPENS, NOT ONCE A MONTH BUT EVERYDAY.
THEN IF SOMETHING GOES WRONG LIKE YOU EAT CRAP CAUSE YOU HAD A WEAK MOMENT JUST GET RIGHT BACK ON TRACK, WE ALL CANT BE PERFECT, JUST ME!

LIFT:

CLEAN
4 REP EMOM

WORKOUT:

FOR TIME:

18-15-12-9-6-3
THRUSTER  (75/55)
POWER SNATCHES  (75/55)
TOES TO BAR

 

MONDAY HOURS:
5:30AM
7AM
8:15 AM WILL BE YOGA
9:30 AND 11:30AM CLASSES

IN CASE YOU MISSED WHAT I WROTE, YOGA  WILL BE AT 8:15AM ON MONDAY THE 31ST
THERE’S A LOT OF US OFF FROM WORK, THAT MEANS IT SHOULE BE BUSY.
DON’T UPSET ME AGAIN, SHOW UP TO YOGA.  MOST OF YOU ARE TIGHT AS FUCK, HELP ME HELP YOU AND SHOW THE FUCK UP!
THANK YOU

LIFT:
BACK SQUAT
10 X 10: 90

WORKOUT:

FOR TIME:
50 BOX JUMPS
50 JUMPING PULL UP
50 KETTLEBELL SWINGS
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESSES
50 BACK EXTENSIONS
50 WALL BALL
50 BURPEE
50 DOUBLE UNDERS

Men: 24-inch box, 16-kg KB, 45-lb.

LIFT:

BENCH PRESS
6 REP
EMOM
SAME WEIGHT FOR ALL 10 SETS

WORKOUT:

TEAMS OF 2 COMPLETE

100 PULL UPS
100 BURPEE
150 WALL BALLS @20/14
150 CAL BIKE

LIFT:

FRONT SQUAT
3 REP EMOM @50-60%

WORKOUT:

30 SNATCH @135/95
ROW 1K
30 D-BALL GROUND 2 OVER SHOULDER
10 MUSCLE UP

For Time:
150 Double Unders
– Then –
4 rds
20 DB Snatch (50/35)
20 Yard DB Lunge (50/35)
– Then –
150 Double Unders
-Then-
-Rest 3 Min-

Clean and Jerk
3 rep EMOM

CHRISTMAS DAY HOURS:
9AM AND 10AM CLASSES

WORKOUT:

WE’LL BE DOING ANOTHER VERSION OF THE 12 DAYS OF CHRISTMAS.

1.    180 SECOND MINUTE PLANK  (ELBOWS)
2.    5  BURPEES
3.    DEADLIFTS  @225/135
4.    10 PUSH UPS
5.    10  SWINGS @70/55
6.    10  SHOULDER PRESS  @95/65
7.    10  SLRDL @55/35 (5 EA LEG)
8.    TOES TO BAR
9.    BACK EXTENSIONS
10.  HANG POWER CLEANS @135/95
11.  JUMP SQUATS WITH BARBELL @45/33
12.  50 FT. WALKING LUNGE WITH KB IN GOBLET POSITON @55/35

HI!
IT’S CHRISTMAS EVE, SO THAT MEANS WE HAVE A LIMITED SCHEDULE FOR TWO DAYS.
MONDAY, DECEMBER 24TH WE WILL HAVE CLASSES AT 8AM, 9AM AND A SPECIAL 11:30AM CLASS TAUGHT BY OUR OWN
PHILLY CALDERONE’

TUESDAY, DECEMBER 25TH WE WILL HAVE A 9AM AND A 10AM CLASS.
HOPE YOU ALL HAVE A WONDERFUL HOLIDAY AND FOR EVERYONE THAT DOESN’T CELEBRATE CHRISTMAS I HOPE YOU HAVE A WONDERFUL VACATION!

WE WILL RESUME WITH A NORMAL SCHEDULE ON WEDNESDAY THE 26TH

LIFT:

BACK SQUAT
10 X 10
DID YOU THINK YOU WERE GETTING AWAY WITH THEM THIS WEEK CAUSE OF THE HOLIDAY!

WORKOUT:

Teams of 2
60-40-20
HANG POWER SNATCH  (95/65)
C2B