Here’s a good video of the Clean Complex we’ve done the last two weeks if some of you are having trouble with it.
https://youtu.be/tN32lq07Rqs

Try to pick up the things in the lift that you think you need help on the most and fix them with practice.
Or ignore them and hope they disappear.

Skill:

Back Squat
5 x 3 Add weight from last week

Workout:

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

If you don’t want to do push ups you can substitute them for some kind of ab work

*****We have a new Bodyfat Truck coming Soon!
One of our own members went into the business of Body Fat so now we have no issue with getting the truck here, plus it’s a new truck so all you guys who felt like it was disgusting going in the tank now don’t have to worry it’s not disgusting when it’s new!   Not to mention the price is much much cheaper than the old Truck, this means hopefully you guys will wait to keep doing it to make sure you’re staying on track.  Actually all you nut jobs that weigh yourself everyday should be really excited, you should be doing this every other month instead of weighing yourself everyday.
So now we have no excuses, we have a cheap true way of measuring your body fat!!
Much more valuable than the scale!!!!!
I know, I’m the bestest ever!
Maybe we can get Matt here quite often because it’s so cheap!

I’ll keep you posted on the exact date Matt will be Bringing the truck here.

*****Also something some of you maybe interested in, my cousin lives in Jersey where she owns a business that she sees people and helps them discover there energy and spirit, it’s very spiritual stuff.  I know some of you guys are deep into spiritual shit.  So I figured this would interest some of you.
Here’s a little info, I thought if some of you want to do it we could make a schedule for the day she visits.

—Optimal wellness consists of a healthy mind, body, and spirit. That is why we are hosting intuitive wellness expert, Dimitria Stevenson, at our facilities in September. Understanding the centers of your spiritual power are key to vibrant health and healing. In Dimitria’s 60 minute session she will look at each of your 7 chakras and your overall aura/energy field to open the communication flow with spirit.

Ask her questions around the fitness goals you might be struggling with. Have you hit a plateau or mental block you can’t seem to break through. Is there an injury you can’t seem to recover from and need additional insight. Additionally, she can answer any questions you have around love, money and career.

To learn more about her session check out her website here:www.UpgradeYourFlow.com

Her rate is $140 per/hour but will be at a discount of $75 for your session.

Did anyone get a chance to watch the 2017 Crossfit Games?
Those guys are animals and then there’s the Guys!   Unbelievable the shit they do, so much work in such a short amount of time.  Notice most of the events are short and intense right?
Or maybe you didn’t notice that?
I believe right now Matt Fraser can’t lose and for the Women I think it’s up in the air.

Skill:

Overhead Squat
5 x 3
Add 5 lbs from last week

Workout:

3 Rds For Time
Row 500 meters
Deadlift 21 Reps @50%
12 Pull Ups

Let’s talk about dieting for a second.  If you are trying to lose fat it’s going to be a lot different than if you are just looking to maintain what you have.  Most noticeable will be maintaining your weight is not that bad and can be enjoyable at times, cheat meals once or twice a week, eating a good amount of food.
Trying to lose fat however should not be enjoyable, there will be no cheat meals ever!
You need to understand that if you are trying to lose fat it is not forever, maintenance is.
I think this is a big misunderstanding so maybe if you focus on the fat loss being temporary it will make it easier to get through.
Once you are where you want to be then you can start your maintenance program.

Skill:

Bench Press
3 Drop Sets

Workout:

10o Double Unders
80   Swings 70/55
60   Cal Row
40   Push ups
20   Ground To Overhead @165/115
10   Bar Muscle Ups

Skill:

1 Hang Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
Complete this complex 7 time with 90 seconds break inbetween sets
Don’t worry about the weight unless you are proficient at the moment if not then just focus on lighter weights and doing them perfect

Workout:

Five Rounds
10 Back squats  60%
then immediately followed by 10 Box jumps @30/24
Rest 3 minutes
Complete  5 rounds total!

Warm Up:

10 Minute Ab routine!

Skill:

Back Squat

5 x 3 @75% every 2 minutes

Workout:

25 Double Unders
10 Snatch @135/95
(Full Squat if you can’t squat then do a power Snatch) and then go home and feel ashamed of yourself
3 Muscle Ups

3 Rounds For Time

Skill:

1 hang Power Clean
1 Power clean
1 Squat clean
Complete 7 Rounds of this complex

Workout:

Row 250m
15 Box Jumps @24/20
15 Pull ups
15 Push ups
15 Deadlifts @50%
Rest 2 minutes
Complete 4 Rounds
Sprint through each round as fast as possible

So you’ve all felt the difference between long, disgusting, grueling, low intense, annoying workouts that give you far less benefits than their counterpart the short, evil, high intense,  deceiving, calculative workouts chock full of benefits!
Well, most of you have anyway.

Before I ask what most of you think, let me tell you why the short ones are far more beneficial than the longer ones.
In order for your body to adapt it has to feel like it needs to adapt.  Low intense work is exactly that to low intense for your body to respond too.

It’s like anything else in life, if you don’t need to change you won’t.  You have to create a need for your body to have to change.
We create this need through intensity.  The higher the intensity the more change your body will go through, it’s simple.
Your bodies reaction to physical stress is to create Growth Hormone and Testosterone because this is what your body uses to get stronger, Faster and more powerful.
If there is minimal physical stress your body says well this isn’t so bad, I can do this therefore it doesn’t need to adapt to anything.
This is why sprinters look like beasts and long distance runners look like they haven’t eaten in 3 months.
They are running and training so heavy and fast pushing there bodies to an uncomfortable place that there bodies need to “catch up” inducing that hormonal response.
Every animal adapts to certain things over time right?
Well you need to force your bodies to adapt to the physical stress you put it through.  The faster, harder and heavier you train the more response you’re going to achieve.

So when people tell you their doing these killer workouts that take 90 minutes long educate them on why they are wasting their lives in the gym and could be getting so much better benefits doing short intense wods.

The most common thing I hear from new people that walk into the gym is “I’ve been working out forever and just don’t change, I have no muscle tone”
Now you know why.

Skill:

Overhead Squat
5 x 3
Work up to a weight that is challenging for 3 reps and complete that 5 times

Workout:

5 Rounds
5   Push Jerk @185/115
10 Burpees

*Dosen’t have to be 185/115 but it does have to be heavy, what I mean by heavy is the 5 reps should be a struggle to complete not a weight that you are doing with no problem.
Do your burpees as fast as you can.

After a week of fast intense wods that hopefully have shown you that you don’t need to be doing 45 minutes workouts, we’re going to be doing the mother of all mother fucking short fast intense wods on the last day.
“Fran” it is.
If you don’t feel your Throat Burning, Quads Killing, Forearms Firing, and lungs scraping you something is definitely wrong!
This workout should be done in no more than 5-6 minutes, if the clock hits 12 minutes and you are still trying to complete this workout you might was well come in tomorrow with a shirt that says “Go Fuck Yourself Chris” I listen to nothing you say!
I will respect that.
I hope you all got to see the difference between doing 45 minute workouts as opposed to the fast intense much shorter ones and what it does to your body.
The shorter ones you can go much harder than the longer ones
The shorter ones keep the intensity high the whole workout.
The longer ones are so draining you’re shot for the rest of the day.
The longer ones elicit no hormone change in your body
and the longer ones make you look frail and weak, shorter ones get you ripped and strong.
Don’t be fooled, the cat’s out of the bag!

Skill:
Banded Pike’s 50 reps
If Band is too hard modify to regular pike

Workout:

“Fran”
21-15-9
Thruster @95/65
Pull up

Jenn works at a clothing store called Heart Trendz, they are doing a special discount for all the members of the gym.
The promo is a week long, August 7th till the 13th.  Everything will be 15% off regular price.
The info is

Heart Trendz
146 West Jericho Tpke
South Huntington

I know you all enjoy a good Clothing store

Workout:

3 Min Amrap with 3 Min Rest 5 Rounds Total

6   Power Clean @185/115
9   Push Ups
12 Box Jumps @24/20″
Run through each 3 min Amrap as quickly as possible, use a weight you can keep moving with not a weight that you have to keep stopping