We will have classes at 8 and 9 am on Monday Labor Day.
Please show up promptly to the classes as the workout will be long and needs to be started right away.

Skill:

Bench Press
7 x 7

Workout:

Amrap 7  minutes

30/24 Box Jumps  5 reps
225/135 lb Clean 3 Reps

Skill:

2 Snatch Pull
2 Hang Power Snatch

perform 2 reps of each, 2 Snatch pulls from the ground keeping your heals on the ground at the top and 2 Power Snatch from the Hang position.

Workout:

80o Meter run
30 Swings  55/35
30 Wall Balls  20/14
400 Meter run
30 Wall Balls
30 Swings
800 Meter run

I had to put this up tonight because when I found out about it It bothered me so much and I thought that we as a community would be able to help as much as we could.
My masseuse and actually half the gym’s masseuse is the person that I found out about this story from.
Beth is her name, those of you that go to her know that she is a magician with her hands.
Beth’s  husband’s cousin is Lou.  Lou and Karla have three children,  two girls that are both two years old and a son
named Luis who is 4 years old.

Our member Mike McCann is a corrections officer at East Meadow Prison.  Mike works with Lou also, when I asked mike about Lou he said he is such a nice guy and doesn’t deserve this.  He deals with the scum of society to protect us and this is what he gets.
Lou and Karla’s son Luis just found out that he has an inopperable brain cancer called Diffuse Intrinsic Pontine Giloma.
This disease effects 300 children a year, with such few cases there is little money for research and there is no cure.

Luis’ family was given an estimate of 1 year until he passes.
I can’t even imagine how I would feel and I can’t possibly imagine how the family must feel.
Hearing stories like this one makes you realize that we need to stop bitching and be grateful for everything we have .

During the time Luis has left with his family they want to assure that he does everything and anything he desires.
The Mendez family wants to build as many happy memories with Luis as they possibly can.
They have been raising as much money as they can to make this all happen.

I have never met the Mendez Family myself but I feel for them.  When You go to the site and see Luis’ Face you will start crying when you realize what is going to happen.
I feel like our community can make a huge difference in Luis’ life.  Every time I post something and ask for everyone’s help everyone always comes together and helps out.
Let’s help make sure the Mendez Family is able to do whatever it is they want to do with their son and daughters.
Here’s the page:

https://www.gofundme.com/make-louies-wishes-come-true

Thank You

Skill:

Back Squat
7 x 2

Workout:

10 Min Amrap
25 Double Unders
10 Deadlifts @40-55%
5   Deficit Hand stand Push ups (use 45# plates to create the deficit)

 

There’s not to many people signed up for the body fat truck.  Why is that?  It’s a new truck, the water is filtered, the truck is clean and Matt knows what the hell he is doing!
Theres not reason not to take the test.  You guys weight yourselves all the time right?
Why? What’s the reason you weight yourself day in and day out?
To find out if you lose weight right?  But weight means absolutely nothing as I have went over in the past.  To check progress you need to know your bodyfat Percentage.
Weight tells you absolutely nothing, as I have said you can be the same weight and look totally different if your body fat is much less than someone who weighs the same with a higher body fat.”

If you are one of those people who weighs yourself everyday, STOP!
Start checking your body fat every two months and track your progress.

Sign up for the Truck!

Skill:

Overhead Squat
7 x 2

Workout:

12 min amrap

10 Toes To Bar
10 Double Kettlebell Swings @55/35
10 Lunges @55/33

The papers for the Body Fat Truck are on the desk.  Make sure you sign up for a spot and don’t cancel the last minute make sure you get it done.

Skill:
Hip Thrusts
Heavy As Fuck
5 x 8

Workout:
10-5-10-5-10-5-10
Bench Press @50%
Clean  @50%
Front Squat  Same as clean weight

Muscle up

Skill:

3 Power Snatch
2 Hang Power Snatch
1 Overhead Squat
Perform 7 Sets of the Complex
1 Set every 90 seconds

Workout:

4 Rounds
Run 400
15 Double Kettlebell Snatch @55/35
30 Push Ups

Alright we nailed down a date for the Body Fat Truck.
The truck will be here on Friday afternoon September 15th and all morning on Saturday the 16th.
So let me first list all the good things about the new truck.

First of all one of our members is the actual owner of the truck so any problems, discrepancies will be handled right away.
Second the test will actually get done right.   There have been some problems over the past with how correct some peoples body fat was.
Apparently you’re not supposed to be on your belly when doing the test.  And the water is supposed to be level when being tested.
What could we do he was the only one around at the time, now we got one of our own giving the testing.
I know a big concern for some of you ladies and lady men was that the water wasn’t clean.  Well, this truck has a pool filter on it so there won’t be anything floating around in this pool besides someone dropping a deuce in the tub.
So with the tub clean, the testing accurate and the owner a member and most of all the price is much cheaper!
Now it’s only $50 a person not $80 or $100 depending on whether Keith wanted to give change or not.
The truck is brand new so let’s do this, now there are no excuses!!!!

The sign up sheets are on the desk, make sure you sign up for a time that you are able to make.
The $50 is due in before the truck gets here not the day of.

Put your name down the sheet along with your number and email address and hand in an envelope with your name on it.

Do this!  There are so many people that wished they did it when they first signed up for the gym because they lost so much that it would have been great to see how much they lost.  So even if you have been here for a while test it out.
It’s important to know your body fat, NOT YOUR BODY WEIGHT!  Right, we don’t care about bodyweight we care about Body fat!!!

Get your body fat tested!!!

Skill:

Back Squat
5 x 3
Add weight from last week

Workout:

3-5-7-9-11
Hand Stand Push Ups
30-25-20-15-10
Deadlift @225/135
Run 800

Some of you guys are missing the idea of the workouts.  Yesterdays wod was supposed to be done without taking breaks.  The only way to do that unless you are super man is too modify the exercises.
For example the pull ups should have been done like this:
Do as many as you can with no assistance or what you normally would use, when you come to failure use a band or add another band then when you come to Failure again add another band or switch to a stronger one and so on down the line till you finish 100, even switch to ring rows if need be.
Just don’t stop!!
This should be done with every exercise in every workout.
Don’t rest, this is key stop resting.  Resting is our enemy, unless its a rest day.

Skill:

Perform 7 sets of this complex:
5 Power Cleans
3 Hang Power Cleans
1 Hang Squat Clean

Workout:

10 rounds:
9 thrusters
35 double-unders

M 125 lb.   F 85 lb.

Time cap: 12 minutes

Skill:

Overhead Squat

5 x 3
Add weight from last Monday, doesn’t have to be a ton of weight.
Even 2 lbs is substantial.  By now if you are adding 10 lb plates you are going way too light.

Workout:

TRIPLE-G CHIPPER

This wod is from the 2017 Games.  You’ll be shocked too hear the best time was 10 minutes and 46 seconds.  NO, this is not a misprint it’s just fucking insane.   The worst score was 20 minutes, there was a 15 minute cap so the last place went over the cap by 5 minutes.
With this said, here’s what you should do:
Scale and modify the shit out of this wod so you can finish in under 15 minutes.
Here’s what you don’t do:
Spend 30 minutes on this wod

100 pull-ups
80 GHD sit-ups
60 one-legged squats, alternating
40-cal. row
20 dumbbell push presses

M 100-lb. dumbbell
F 70-lb. dumbbell