LISTEN TO ME!
RANGE OF MOTION IS SUPER IMPORTANT.
FOR SEVERAL REASONS, MOST IMPORTANTLY BEING YOU NEED TO WORK THE JOINT AT A FULL RANGE OF MOTION OF THE JOINT TO GET THE BENEFIT OF THE MOVEMENT.
DOING HALF REPS IF EVEN THAT WILL CAUSE THE JOINT TO STRENGTHEN ONLY AT THE POINT OF WHICH THAT JOINT IS WORKED.
THIS MAKES  THE JOINT SUSCEPTIBLE TO INJURY AT FULL RANGE.
THAT WAS MOST IMPORTANT, LEAST IMPORTANT IS HAVING INTEGRITY IN WHAT YOU DO.
YOU CAN’T PERFORM A WORKOUT AT HALF RANGE, FINISH AT A QUICK TIME AND THEN BOAST ABOUT DOING WELL.
THIS JUST DOESN’T WORK!
I CAN GUARANTEE THAT YOU WILL GET MORE OUT OF THE WORKOUT IF YOU DO EVERYTHING FULL RANGE OF MOTION.
TRUST ME!

LIFT:

DEADLIFT
7 X 3

WORKOUT:

SPRINT 1K ON THE ROWER

COMPLETE 5 ROUNDS
15 TOES TO BAR
7   POWER CLEAN @165/115

SPRINT 1K ON THE ROWER

THERE IS ALWAYS A WARM UP ON THE BOARD.
THE WARM UP IS MADE UP BASED ON THE WORKOUT OR MOST OF THE TIME THE LIFT THAT YOU ARE GOING TO BE DOING.
NOT ONLY IS THE WARM UP DESIGNED TO “WARM YOU UP”
IT IS ALSO THERE FOR YOU TO BECOME MORE MOBIL WHICH I’M SURE MOST OF YOU WOULD AGREE THAT YOU NEED TO BECOME MORE MOBIL.

I DON’T KNOW WHY SOME OF YOU DON’T DO IT OR DON’T WARM UP AT ALL.
BUT I WOULD SUGGEST IF YOU WANT TO PREVENT INJURY THAT YOU DO SOMETHING TO WARM YOURSELF UP.
IF YOU DON’T WANT TO DO WHAT’S ON THE BOARD, DO SOMETHING, ANYTHING.  JUST DON’T JUMP INTO THE WORKOUT AFTER WALKING IN THE DOOR, THAT’S JUST ASKING TO GET HURT.

WORKOUT:

100 DOUBLE UNDERS
90   CRUNCHES
80   SWINGS @55/35
70   WALL BALLS @20/14
60   BURPEES
50   HANG POWER SNATCH @95/65
40   PULL UPS C2B
30   HANDSTAND PUSH UPS
20   DEADLIFT @225/135
10   MUSCLE UPS

I KNOW I MENTION THIS OFTEN IN CLASS AND ON THE EMAILS BUT I THINK IT IS WORTH MENTIONING AGAIN AND AGAIN.
IF YOU LISTEN AND ACTUALLY DO IT WHEN YOU ARE SUPPOSED TO IT WILL PREVENT INJURY AT A HIGH PERCENTAGE.
STAYING TIGHT IN YOUR CORE IS A PRACTICE THAT UNFORTUNATELY IS NOT TAUGHT ENOUGH.  IT IS FOR THE MOST PART OVERLOOKED WHEN SOMEONE IS LEARNING TO LIFT CORRECTLY.
STAYING TIGHT NOT ONLY PREVENTS INJURY BUT IT ALSO HELPS MAINTAIN POSTURE THROUGHOUT THE MOVEMENTS AND KEEPS YOU FOCUSED ON YOUR MOVEMENT.
MOST PEOPLE UNFORTUNATELY DON’T KNOW HOW TO STAY TIGHT, WHEN I ASK A NEW PERSON HOW TO DO IT OFTEN I HEAR “SUCK YOUR GUT IN RIGHT”!
NO, NOT RIGHT.

YOU NEED TO PRACTICE THIS WHEN YOU’RE NOT LIFTING SO IT BECOMES COMMON PLACE WHEN YOU DO.
PUSH YOUR GUT OUT AND MAKE  YOUR ABS WORK HARD TO MAINTAIN CORE STABILITY.
JUST THINK WHAT YOU WOULD DO TO STAY TIGHT WHEN SOMEONE TRIES TO PUNCH YOU IN THE STOMACH.
IF YOU SUCK YOUR GUT IN THEIR FIST WILL GO RIGHT THROUGH YOU!
PUSH YOUR GUT OUT AND STAY TIGHT.

I CAN’T STRESS THIS ENOUGH, AND NOT JUST WHEN YOU LIFT BUT WHEN YOU ARE DOING BODYWEIGHT MOVEMENTS ALSO.

LIFT:

COMPLEX:
3 HANG POWER SNATCH
2 OVERHEAD SQUAT
PERFORM 6 COMPLEX.  1 COMPLEX EVERY 75 SECONDS

WORKOUT:

3 ROUNDS
25 PULL UPS
50 FT.  OVERHEAD PLATE LUNGE 45/25
25 PUSH UPS
50 FT.  OVERHEAD PLATE LUNGE 45/25

MODIFY THE PULL UPS TO KEEP MOVING THROUGH THIS WOD.

There’s a great documentary on Netflix called “The Magic Pill”.  It tells the story of how the Keto or Paleo diet has helped people make there disease either slow down or help to almost cure it.  Losing massive amounts of weight is just a bi-product of what happens when your diet is made of meat and veggies.
I’m sure you have heard this somewhere before.
Watch it, maybe finding out how food is a more powerful drug than drugs themselves may be the kick you need to put you on the right path.
It’s worth a try!

LIFT:

BACK SQUAT
5 X 10
5 REPS OR PARTIAL BACK SQUAT AND 5 REPS OF FULL REP BACK SQUAT EACH SET.

WORKOUT:

3 ROUNDS
RUN 400
30 BOX JUMPS @24/20
30 HANG POWER CLEAN @95/65

WORKOUT:

“LYNNE”

FIVE ROUNDS FOR MAX REPS OF
BENCH PRESS BODYWEIGHT
PULL UPS

***THE WORKOUT CALLS FOR A BODYWEIGHT BENCH PRESS, DEPENDING ON THEIR BODYWEIGHT PROS MAY GET ANYWHERE FROM 15-30 REPS IN THEIR FIRST SET AND THEN DECLINE FROM THERE.  MOST OF USE CAN’T DO BODYWEIGHT BENCH PRESS SO PICK A WEIGHT THAT YOU CAN GET AROUND 20-25 REPS THE FIRST SET.  THE WEIGHT STAYS THE SAME ON THE BENCH FOR ALL 5 SETS.
I LIKE TO DO THIS WORKOUT A LITTLE DIFFERENT, IF YOU WANT TOO, AFTER YOU GO TILL FAILURE WITH YOUR  STARTING WEIGHT YOU CAN DROP THE WEIGHT A LITTLE AND GO TILL FAILURE AGAIN.
SAME THING ON THE PULL UPS, IF YOU DON’T USE A BAND THEN START WITHOUT ONE WHEN YOU HIT FAILURE JUMP TO A BAND AND HIT FAILURE AGAIN.  THIS WILL REALLY FUCK YOU UP IF YOU DO ALL 5 SETS LIKE THIS.

FOR THE PEOPLE THAT HAVE BEEN DOING THE WORKOUTS WITH A WEIGHT THAT ALLOWS THEM TO GO THROUGH THE WORKOUT FAST, AS FAST AS A PRO THEY ARE SAYING IT MAKES A HUGE DIFFERENCE IN THE WAY THEY FEEL AFTER THE WORKOUT AND HOW SORE THEY ARE A COUPLE DAYS LATER.
IF YOU HAVE NOT DONE THIS YET, DO IT!
MISSING ONE WORKOUT THE WAY YOU DO IT NOW IS NOT GOING TO EFFECT YOU ADVERSELY AT ALL, IT WILL ENLIGHTEN YOU!
TRY IT, IT REALLY IS AMAZING WHAT IT DOES TO YOU.

LIFT:

STIFF LEG DEADLIFT
6 X 12 REPS

EVERY 90 SECONDS 12 REPS

WORKOUT:

RUN 800
5 RDS
15 TOES TO BAR
15 HIP EXTENSIONS
RUN 800

BE CAREFUL TODAY WITH THE STRAY EGGS FLYING THROUGH THE AIR AND UNWANTED SHAVING CREAM WARS!
FEEL FREE TO WEAR YOUR COSTUME TO THE GYM TODAY!

SO, THIS SATURDAY AT 9AM TILL 11AM THERE WILL BE A VISITOR WITH SCRUMPSHISH TREATS!
JULIETE CAVALLARO BAKES THE MOST AMAZING PALEO TREATS, LIKE COOKIES, CAKES, BROWNIES, BLONDIES ETC…
ANYTHING THEY MAKE IN BAD FOOD, SHE MAKES IN PALEO FOOD!
SHE’LL BE COMING TO THE GYM THIS SATURDAY TO SHARE HER TREATS WITH US!
YAY!!!
HERE’S ONE!

WORKOUT:

OUCHIE WAWA!

• For Time
• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

  THIS RIGHT HERE IS A HERO WOD, SO YOU ARE EXPECTED TO TAKE A WHILE.
  NOT BE FINISHED IN 10 MINUTES.
  SO MODIFY WITH MAKING THE EXERCISES EASIER OR DOING LESS REPS THAN POSTED.

MOST INJURIES CAN BE AVOIDED IF YOU WOULD JUST STAY TIGHT.  IF YOU DON’T STAY TIGHT WHEN LIFTING
ALL THE FORCE GOES TO YOUR SPINE, IF YOU ARE TIGHT WHEN THIS HAPPENS THE MUSCLES THAT KEEP YOUR CORE SUPPORTED WILL TAKE ON ALL THE STRESS AND KEEP IT OFF OF YOUR SPINE.
YOUR SPINE CANT TAKE THE STRESS OF LIFTING, YOUR MUSCLES CAN.
SO REMEMBER TIGHTEN YOUR CORE BEFORE EACH REP WHEN LIFTING HEAVY AND WHEN DOING THE METCONS JUST REMEMBER TO KEEP AS TIGHT AS POSSIBLE DURING THE MOVEMENTS.
DON’T IGNORE THIS, YOU CAN EASILY PREVENT INJURY BY TIGHTENING YOUR CORE.

LIFT:

PERFORM 1 COMPLEX EVERY 90 SECONDS FOR A TOTAL OF 6 SETS

1.  5 DEADLIFT
2.  4 HANG POWER CLEAN
3.  3 FRONT SQUAT

WORKOUT:

WITH 2 KETTLEBELLS
12 MINUTES
SWINGS 10 REPS
CLEAN 8 REPS
LUNGES 6 REPS (3 EACH)

NOT SURE WHO HAS BEEN OR WHO HAS ORDERED FOOD BEFORE BUT IF YOU HAVEN’T TRIED IVAN’S FOOD, YOU DEFINITELY NEED TOO.
PART OF THE PROBLEM WITH EATING WELL IS PREPARING YOUR OWN FOOD TO MAKE SURE THAT YOU HAVE IT READY WHEN YOU NEED TO EAT AND TO MAKE SURE IT DOESN’T HAVE ANY SHIT IN IT FROM A RESTAURANT
THE ISSUE WITH ALL THESE FOOD PREP AND DELIVERY COMPANIES IS THAT THE FOOD SUCKS.
WELL, IVAN’S FOOD DEFINITELY DOESN’T SUCK.
TRY IT AT EATBETTERMEALS.COM
I NEVER PROMOTE ANY OF THESE COMPANIES SO FOR ME TO PROMOTE IVAN THE FOOD MUST BE AMAZING.
SO IF YOU’RE TRYING TO EAT WELL BUT DONT HAVE THE TIME TO COOK, OR YOUR MOMMA NEVER TAUGHT YOU TO COOK ORDER FROM EAT BETTER MEALS.
TO MAKE IT EASY, HE DELIVERS TO YOUR HOUSE.

LIFT:

PERFORM 6 COMPLEX TOTAL
ONE EVERY 90 SECONDS

1.  3 SNATCH GRIP DEADLIFT
2.  2 HANG POWER SNATCH
3.  1 OVERHEAD SQUAT

WORKOUT:

21-15-9
THRUSTER @135/95
BAR FACING BURPEE

LIFT:

4 X 8 EACH EXERCISE

GIANT SET:
BENCH PRESS INCLINE
REAR LATERAL RAISES
TRICEP EXT
BARBELL CURL

WORKOUT:

100  DOUBLE UNDERS
30    KETTELBELL SIDE LUNGES 45/26
30    AB WHEEL
30    TURKISH GET UPS 55/35
30    STRAIGHT LEG KB SIT UP
30    POWER CLEAN @105/75
30/20    CAL BIKE
30    POWER CLEAN
30    STRAIGHT LEG KB SIT UP
30    TURKISH GET UP
30    AB WHEEL
30    KETTLEBELL SIDE LUNGES
100  DOUBLE UNDERS