Now that almost all the 10 lbs plates are destroyed lets talk a little physics.  Some of you may have slept through that class
If you drop a heavy piece of steel on a thin piece of rubber its most likely going to crush that piece of rubber or at the very least derange the actual shape of the rubber object.
In this case the rubber object happens to have a small cylinder inside it so it can fit on the bars, also in this case the heavy steel bars that came crashing down on the rubber object have totally forced the cylinder into another dimension causing the rubber object to be left all alone with no cylinder.
This isn’t good for the plates to be without a cylinder.  So lets’ try to take this little physics lesson and carry it into life situations and maybe we can decrease the amount of accidents we have… regarding the plates and in our daily lives.
I can’t imagine what would happen in other aspects of life without the knowledge of simple physics problems.

Skill:

Bench Press
6 x 8

Every 90 seconds

Workout:

21-15-9
Deadlift @185/115
Toes 2 Bar
Wall Ball  20/14
KB Snatch Each arm 55/35

Alright, we’re starting something that I know all of the women will be sooooo Happy!
Starting On Sunday October 1st We’ll be starting a new challenge!
The Place:  Wherever You want
The Time:  Whenever You want
The Person:  YOU!

The Challenge:
25    Lunges for 25 Days
50    Lunges for 25 Days
75    Lunges for 25 Days
100  Lunges for 25 Days

This Challenge will assure all of you women an Ass like a Boulder and Legs like Steel, Fuck Buns of Steel!
We gonna have Buns of Lusciousness!!!

All the Lunges must be Full Lunges with your back knee hitting the ground (You can put something down to absorb the blow from your knee, which I recommend)
Make sure you keep your front shin vertical and a 90 degree angle between your front knee.

Skill:

Clean and Jerk  @185/115
Complete 30 Reps Total
Do not try and kill yourself take your time and reset between reps, don’t just pull the bar off the ground with no consideration for your spine, take a deep breath in and tighten up before each rep

Workout:

Row 500 x 4
Rest 3 Minutes
Sprint the 500 meters as fast as you can while maintaining good form.
Try and keep all four pieces around the same time, don’t blow yourself out of the water the first one and then can’t do anything else.
Keep your core tight for all pieces and use your legs to drive hard through the row

What’s the most important piece of the workout that makes what we do so potent?
Yes, intensity.
How do we make sure we have intensity?
Yes, we move fast and push ourselves to lift as heavy as we can with maintaining proper form and full range of motion.
If one of those two important parts of our recipe for intensity starts to break down, we don’t go heavier we actually will lower the weight, right?
Well, this is where the problem arises.
You have to know your limitations.  If the weight is going to be too heavy that you are not able to complete the workout with proper form and full range of motion without killing yourself then just simply lower the weight!

Listen, as you know if you have done a good amount of wods already you know that the difficulty level is very much higher than a regular globo gym, but this is why it works so well.

Yes, we do need to keep adding weight if we want our bodies to feel as if they NEED to get better cause without that feeling of NEEDING to get better you won’t improve.  But there is a fine line between knowing when you can’t do something and when you can.
Trying to force yourself to do a heavier weight for whatever reason that maybe, is silly.

Know when you need to stop getting injured is the worse thing in the world to happen to an athlete that is trying to better themselves!
If you think it will make a difference using a much heavier weight in the workout, it will.   You’ll be needing a wheel chair home instead of your car.
Remember, I am saying don’t use a weight that YOU can’t control or a weight that YOU can’t stay tight with or a weight that
Just buries you every time you go to move it.
Be smart and lift for life, be stupid and it won’t last very long.

Skill:

Back Squat

7 x 3
With 90 seconds rest

Workout:

1.  20 on 10 off for 4 minutes
Pull ups
1 min rest

2.  20 on 10 off for 4 Minutes
Bike (cal)
1 Min rest

3.  20 on 10 off for 4 minutes
Ball Slams 20/10
1 Min rest

4.  20 on 10 off for 4 minutes
Crunches

Done.

Skill:

Swings 10 x 10

Workout:

3 Rds
Run 400
12 Power Snatch @115/75
21 Burpees

I often get asked questions regarding nutrition, what, when, how much to eat.
What eating program works the best, how long does it take to lose, etc…
What works the best?

YOU.  You, making the decision to stop eating poorly and start changing your life to start eating the right foods is what works.
Any type of eating well will elicit a change in your body but it’s not up to the food to make the change, its up to you to say
“I won’t be eating shit anymore, I don’t do it, I don’t eat shit!
Unit you make the decision to do this your life will never change.
Ask anyone in the gym or that you know that has made a change in their bodies and they will tell you that they struggled with weight till they made a decision to make the change.
It was until then that they finally started losing weight.
All the excuses in the world will not help you.  It takes a decision from you to do it.

Skill:

Overhead Squat
5 x 5

Workout:

6 Min Amrap
10 Deadlifts   @205/135
7   Hang Power Clean
5   Push Press

Rest 3 Min

6 Min Amrap
10  Deadlift @135/95
7    Hang power Clean
5    Push Press

Skill:

Bench Press
7 x 3

Workout:

25-20-15-10
Wall Ball  20/14
Pull up

Skill:

1 Hang Clean Pull
2 Hang Power Clean
6 Sets total

Every 60  seconds

Workout:
15 Min amrap
Run 400
10 Burpee
20 Swings @55/35

 

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!