I hate to bring this up because I just don’t want to, but it’s just so outrageous and I always share everything with you so I have to bring it up.
This morning when the first person arrived at the gym that person found one of the Thermostats to be on the asking temperature of 97 Degrees!   Yes, you read that right.  97 Degreees!!!!!
I didn’t even know the thermostat would go up that high.  The temp of the gym is definitely not getting up to 97 degrees, hell it ain’t getting up to 77, 67 if you’re lucky!
Well, I guess I’m not that lucky cause this is the second time in two weeks that someone left the heat on all night.  When I say all night I mean the heat was actually running ALL night because the temp is too high for the room to ever reach.

The heat is always left on overnight, but it’s usually left on 55 overnight so when I arrive in the morning it’s not to cold to get up to a warm temp quickly.
The last two times it was left on 75 and 97 so the unit was working all night just spittin that Gas out, really burns my Ass!  And I got a huge Ass so it’s gonna need a lot of Gas!
I’m not sure who it was that had accomplished this task of 97 degrees but I would like to know, so if anyone can get that to me I won’t suspend the privilege that some of you guys have that come on your own time other than a normal class time.

Skill:

Back Squat
8 x 3
Same weight from last Monday
2 min interval

Workout:

21-15-9
Thruster @105/75
Toes To Bar
Box Jump @24/20

Workout:

100 Double Unders

90 Russian Twists 25/15

80 Swings 55/35

70 Push Ups

60 Lunges

50 Hang Power Snatch @75/45

40 Thruster @75/45

30 Pull up

20 Bike For Calories

10 Power Clean (load up the weight and perform 10 singles increasing the weight each rep trying to get to a max rep)

Let’s talk about eating again.
I know this is hard to believe because every time I say it the person I’m talking to looks at me like I am insane.
So, here’s what happens when you starve yourself (when I say starve I don’t literally mean starve, I mean not eating a sufficient amount of calories for your body) Your body needs a certain number of calories every day to function properly.
If your body doesn’t get enough calories it will do what it has to in order to hold on to bodyweight.

How does your body do this?  It does it by slowing down your metabolism.  I know this word gets thrown around a lot but it is true, when your metabolism slows down you don’t burn calories as quickly as it once did.
This is the exact reason why we have yo you dieting.
When someone decides to stop eating (which they see as dieting) and there metabolism slows down, then when they unfortunately binge because something went wrong now all those calories they just binged on is stored not burnt up because they slowed themselves down so much so now you get even bigger than before!
So what happens is stop eating = slow metabolism = eat a lot = fatter than before you stopped eating!
You need to eat!  A lot of food in order for you to lose fat.
Show your body that you will not stop feeding it, eat well every two hours and I can promise you that you will lose fat.

Again, you need to make a decision and do this religiously for a long time like several months, not start cheating within a couple days or weeks.

Skill:

1 High Hang Power Position Snatch
1 Mid Hang Snatch
1 Snatch
Complete 7 Rounds of the complex
90 Second Intervals

Workout:

3 Rds
Row 500 Meters
25 Burpees

Skill:

Back Squat
7 x 6 Same weight as last Wednesday
2:30 minute Intervals

Workout:

5 Rds for Time

30 Russian Twists (either on the floor or off the GHD with 25/10
1 Minute plank
30 V Ups

Skill:

Swings

10 x 10
Every 60 seconds
Perform 10 swings.  Each swing as hard and as powerful as you can.

Workout:

20 Minute Amrap

5     Handstand push up
10   Pistol (one leg Squat)
15   Pull up

Even though I tried to confuse everyone on what date the Party was you all seemed to have made it!
Thanks to all you guys for showing up, it was a great time.  Good to see that there’s still a good amount of people that still want to party.  Which had me thinking, I say we should go back to the old days and have a party for every Holiday there is!!

There’s two week’s left of the three day a week squats.
After that we will be finding our 1 rep maxes in all the exercises.  When we do them try to be there for all of them so that when I post a percentage to use for a workout you won’t be lost.
Even if you just come in for the lift and don’t do the wod, or try to get your max done on the weekend.
Just try to get them all done.

Skill:

Back Squat
7 x 3 Keep the weight the same as last week or try to raise slightly.
2 min Intervals

Workout:

• EMOM for as Long as Possible
• 3 Power Cleans (185/135 lbs)
• 3 Front Squats (185/135 lbs)
• 3 Jerks (185/135 lbs)

In case you didn’t see the other email about the party, here’s another one.

The party is at the Main Event in Farmingdale at 7:30pm tonight.   If you would like to come
just show up there.  Also, incase you didn’t see the other email Lindsay is totally responsible for this mess not me.

The whole Lindsay thing was a Joke.  Please do not ask Lindsay what happened to the party.

You can ask me, I will tell you.
I reiterate, do not ask Lindsay what happened with the party .

Skill:

Back Squat

6 x 8 +5lbs

Workout:
For time:
30/20 Calorie Assault Bike
12 Hang Squat Cleans (225/155 lbs)
20/15 Calorie Assault Bike
9 Hang Squat Cleans (225/155 lbs)
10 Calorie Assault Bike
6 Hang Squat Cleans (225/155 lbs)

Friday Nights Classes have been eradicated from this weeks schedule due to this weeks party
The Weekend classes will be on as normal.

Directions: Entrance to the VW development (between LIE and Rt 110), Turn onto Pinelawn Rd, then turn onto McGovern Drive, in Melville. Make the first right into the Development onto Easterling Ave. After you check in at the gate, keep going straight on Easterling Ave to the end. You’ll see the playground ahead with the Clubhouse just to the right. Make a right onto Rivendell Court, loop around to the Clubhouse and the parking lot.

Again Everyone bring a bottle of liquor.
See you there!

Skill:

Bench Press
7 x 3
90 seconds intervals

Workout:

28-21-15-9
Double Kettlebell Swings  @55/35
Double Kettlebell Thrusters  @55/35
Toes To Bar

Ok, Here’s the secret Address I been hiding from you all!
The Address of the Party is… Hmm, Well  Umm type in McGovern Drive in Melville.
McGovern is off of Pine Lawn it is South of Rte 110.
Now that you have the address, the Party starts at 7pm.
Just bring some liquor or a Dessert.
If you have trouble finding the place, Keep looking.

Skill:

Back Squat
7 x 5
Try the weight from last week for the first several sets and see if you can go up. If not, keep it the same from last Wednesday
2 Min Interval

Workout:

3 Rounds
10 Squat Snatch @155/115
20 Burpees

Skill:

Clean and Jerk
1-1-1-1-1-1-1-1-1
60 seconds intervals

Study this video, it’s very simple and very short but if you sit and actually pay attention it’s very telling.   Be aware of Bar placement and Bar Path, be aware of your set up and your body movement as you progress through the lift.  Notice the patients the lifter has when going through the first and second pull before pulling under the bar.  Notice the position of the bar on his thighs when he explodes.  Seriously, watch this and try to get something from it.  Surprise me tomorrow and show me you really care about your Clean and i’ll be the happiest person alive.
https://www.youtube.com/watch?v=9HyWjAk7fhY

Workout:

5-5-5-5-5-5-5-5-5-5

Deadlift @55-60%
Handstand Push ups