Skill:

Bench Press
6 x 4 @75%

4 Reps Every 90 seconds

Workout:

Teams of Two People
Complete:

100 Sit ups
100 Deadlift  @135/95
100 Push Ups
12 Rope Climbs
Each Partner must complete half the work and it must be done like this:
Alternate between 10 Sit ups each
Alternate between 10 Deadlift Each
Alternate between 10 Push ups Each
Alternate between 1 Rope climb each

Skill:

Back Squat
20 Reps + 5lbs From last week, If you completed all 2o Squats last week without putting the bar back on the rack before 2o reps.  Which I’m sure you all did being that it was the first week of the program.

Again, make sure you stay tight for all 20 reps.  don’t make the mistake of performing any squats without keeping your core tight it’s easy to get hurt during these 20 reps at the end when you’re exhausted.
Try and focus on Stopping at the top of each rep, taking a deep breathe in and tightening your core.  If you do it for each rep you will be used to it and remember to do it all the time for every movement.

You should be trying to do this (keeping your core tight) when you do anything strenuous even outside of the gym.  When you lift your kids, when you get out of your car, when you do anything at home try and remember to do this.  You will save yourself from a lot of Back Pain and possible future perpetual back pain.

Workout:

100 Double Unders
50 Wall Balls 20/14
Run 400
20 Strict Pull ups
Run 400
50 Wall Balls
100 Double Unders

Skill:

Every 90 Seconds Perform 1 complex of:
1 Deadlift
1 Power Clean
1 Hang Power Clean
For 7 Minutes
Increasing the weight each set

Workout:

15 Min Amrap
5    HSPU
10  Toes To Bar
15   Swings @55/35

Skill

Back Squat
20 Reps @55%
These 20 reps are performed in a row without returning the bar to the rack.  You may rest but the bar has to stay on your back.  If you cannot complete the 20 reps in a row you must try the same weight the next time we do this (which for us will be Wednesday).
At the top of each rep you should pause and take a deep Breath in and tighten up your core and body as much as you can.
Every session we Back Squat you will try and add 5 lbs to your original weight which was 55%.
We will be completing these sessions every Monday , Wednesday, and Friday.
Yes!  We’ll be squatting 3 times a week.  If you don’t have an Ass, don’t worry After 6 weeks you will have one!

Good Luck and make sure you stay tight!

Workout:

3 Rds For Time

21 Cal Row

21 Thrusters @115/75

So who looked at the Zone program and has questions for me?
It’s really an excellent program, gets you looking awesome and feeling great.
The Program has you eating the right amount of Macros for your body not everyone eating the same macros no matter who you are.
It’s also a lot easier because you are not cutting out a Macro Nutrient from your diet totally.   All the Nutrients are counted for and broken down into a percentage for burning Fat.

If you are having a hard time eating well and losing weight.  Try this.
Let me know if you have any questions so you can get going on this.
Don’t get frustrated when you look at it and give up, take your time with it. I’ll help you with it.

Don’t give up!!!!  Two Months!!  Thats’ it, you do this for Two months and I can Guarantee you will look the way you want to look.
It’s only two months and I’m pretty sure whether you do it for not the two months are going to arrive and pass.

Skill:

Single Kettlebell Press
7 x 2
7 sets of 2 reps each arm

Workout:

3 Rounds
For Total Reps

Burpee

Power Snatch @75/55

Box jump @24/20

Thrusters @75/55

Pull ups

Check this out, Even Shape magazine agrees with what I’m saying!
It’s Shape magazine so it has to be correct right?

http://www.shape.com/weight-loss/tips-plans/starvation-mode-bad-weight-loss?utm_campaign=trueAnthem%3A+Trending+Content&utm_content=592e160904d3010ebe559120&utm_medium=trueAnthem&utm_source=facebook

Can you believe that!  She ate 1800 calories and still lost all that Fat.  Isn’t that amazing!
Starvation mode?  What’s that?  Never heard of that before.
Nah, that won’t work.  I need to eat 1,100 calories cause that won’t work for me eating all those calories, I’ll get Fat.

That’s what you guys sound like by the way.

Skill:

Back Squat
7 x 3 @75-80%

Workout:

3 Rounds

Row 500/400
30 Wall Balls
Rest 2 min

Workout:

 

HANSENU.S. Marine Staff Sgt. Daniel Hansen died Feb. 14, 2009, in Farah Province, Afghanistan, when an improvised explosive device he was working on detonated. Hansen is survived by his mother, Sheryll; father, Delbert; younger sister, Katie; and twin brother, Matthew (also a Marine).

2-pood kettlebell swings, 30 reps 30 burpees 30 GHD sit-ups

5 rounds for time

 

Having a conversation with someone yesterday morning after Murph made me realize that for most people following Paleo just isn’t the key.
Being so broad as to say just follow the paleo diet isn’t precise enough and if you don’t look into the Paleo diet, research it and really understand what it’s all about it’s not going to work for most.

For Great results there needs to be some kind of configuration of MacroNutrients not just eating as much protein and fat as you want and hoping for the best.

What I followed before Crossfit started promoting the Paleo diet (which I believe was because it’s easy to explain and unfortunately gives the impression that there is no work involved was the Zone Diet.
First of all if something is going to work well there will always be a lot of work going into it.
If you are serious about it and really want to succeed at it you will put the work in.

Thing about the Zone diet is, it takes work.  You have to figure out the correct amount of Macro’s in your diet (also known as Blocks) and you have to prepare your food to always have it ready throughout the day.
Its too hard to find the correct number of blocks without having it prepared.
With this said, it really is a great diet and you will really see great results.  There’s too many people that say they don’t get great results from Paleo for whatever reason.  Maybe some people don’t react well to cutting out carbs all together.

When every new member used to join I would give out paperwork explaining what the Zone diet is, how to fine your number of blocks and what you can eat in those blocks.
So here it is:

You can find your number of blocks here
http://www.getzoned.com.au/instruction/how-much-to-eat/zone-diet-food-blocks-method/

Then you can find the foods that create the blocks with this:
http://www.getzoned.com.au/instruction/food-table/

If you are serious about wanting to lose fat and will really do whatever it takes to make it happen this is the way to go.

With these two links it’s easy to figure out what you need to eat and what you will be eating.  Try it,

when I say try it I mean give it a good two months without cheating and see what happens.

Skill:

1 Power Clean + Front Squat
Complete 1 rep of each 7 times

Workout:

12 Minute Amrap
50 Double Unders
10 Power Snatch @135/95

Today’s Hours
8am and 9:30am Class Times
There are two classes today the rest of the day we are closed.  Please show up for Class times at least 5 minutes before the start time.

The workout is
Memorial Day Murph

MURPH

Michael Murphy In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
For time

Most people break up the wod like this:
Run 1 mile

20 Rounds

5 Pull ups

10 Push ups

15 Air Squat

Run 1 mile

Partition the pull-ups, push-ups and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb. vest or body armor, wear it.

The Hours for Monday are 8 am and 9:30 am.
Those are the two starting times for the classes on Monday Memorial Day

We’ll be doing Memorial Day Murph on Monday so make sure you not only show up but show up on time.
Have a safe Holiday Weekend Everyone and Stay Safe.

See you all Monday.

Skill:

Bench Press
5 x 5 @65%

Workout:

5 rounds for time of:
Run 400 meters
185/125-lb. deadlifts, 21 reps