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

 

Workout:

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Post reps for each station to comments.

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On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

Skill:

Double Kettlebells
10 Swings
8   Cleans
6   Double Snatch
4   Presses
Rest 2 min between rounds, complete 4 Rounds total

Workout:

20 Min Amrap
Run 400
Kettle bell Snatch Right 15 Reps
and Left 15 Reps @55/35

Skill:

Back Squat
5 x 3

Workout:

Fight Gone Bad
3 Rds
1 Minute ea.  Exercise  1 Minute rest between ads
Wall Ball @20/14
SumoDeadlift High Pull @75/55
Box Jump @20″
Push Press @75/55
Row For Calories

Record score from ea. rd. and total it at the end of all 3

Skill:

Complete 4 total Complexs’
10 Deadlift
8   Hang Power Clean
6   Split Jerk
4   Reverse Lunges
You cannot drop the bar through the whole complex.  You must use the same weight for the whole complex, don’t change the weight from exercise to exercise.
Warm up with a light weight through a whole complex and feel out a weight for the 4 sets

Workout:

12 Min Amrap
Swings 30 Reps @70/55
GHD  Situps 30 Reps
HandStand Walk 25 Ft.
Bike Calories 15/10

Summer is almost over!  Isn’t that crazy!
Anyway, if you’ve spent all summer trying to follow a diet maybe this will help.
I think the way to succeed is to make it really easy for you to do.
I understand it is difficult to eat 6-7 times a day, I understand you all have lives and they can get in the way.
So try this,
First find out how many calories you are supposed to eat to lose 2 lbs a week.
Then on My Fitness Pal Track those calories everyday, don’t go above them and don’t go below them.
For ex.
If you are supposed to eat 1800 calories to lose 2 lbs a week
Track all the calories you eat all day and make sure it equals 1800 no more no less.
That is important, no more no less!!!
Make sure of that.

Then just keep going for two months and you will see a huge difference.

Skill:

Overhead Squat
5 x 3
Add weight from last week

Workout:

21-15-9
Thruster

Muscle Up
12-9-6

Skill:

Bench Press
5 x 3

Workout:

7 Reps Each Exercise 5 sets Total with 2 min Break in-between

7 Handstand push up

7 Thruster @155/115

7 Toes 2 Bar

7 Deadlift @70%

7 Burpee

7 Swing @70/55

7 Pull up

For all you crazy Track goers on Sunday’s with Nicholas Tillman he has a surprise for you.
Nick has searched for some awesome looking shirts for you guys.

If you are interested in purchasing one of them to show your piers that your a sprinter/Crossfitter please send me an email and Ill send you Nicks Phone number to contact him or you can contact him directly either way is fine.

Skill:

7 sets of this complex every 2:00 minutes:

Snatch Grip Deadlift
Hang Snatch Pull
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

Workout:

2 Rounds As Fast As Possible
50 Double Unders
25 Wall Ball @20/14(use a ball that allows you to go through all 25 reps without stopping)
25 Box Jumps @24/20 (just like we did the other day use whatever box height you need to pop up and pop down the whole time)
Rest 4 Minutes…
then Repeat 2 Rounds As Fast As Possible
So 4 Rounds Total