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

Holiday Hours:
Monday Memorial Day
We will be performing Memorial Day Murph at
8am and 9:30am

Skill:

7 x 1
Power Snatch
Hang Power Snatch
Hang Squat Snatch

Workout:

1o Min Amrap
10 Back Squat @65%
10 Box Jump @30/24

So here’s a great article from StrongFirst, Pavel Tsatsoulines’ Kettlebell Instruction School.
When they write an article you listen so make sure you read it.

You should also be reading this if you are a big Bench Presser and think that life is all about Benching and this is how you measure strength.
This is false and couldn’t be more false but there’s still a large number of people that think it is true.
Anytime someone asks me how to improve there bench, Jerk, etc… my answer is the same, Kettlebells.

Unfortunately no one listens but maybe this will help.

http://www.strongfirst.com/research-kettlebell-military-press-transfer-barbell-bench-press/

Read this it explains a lot.

Skill:

7 sets 1 rep each
Power Clean
Hang Power Clean
Hang Squat Clean
Perform 1 rep of each without dropping the bar every 90 seconds

3 Sets For Time
Run 400
50 GHD Sit ups
50 Swings 70/55

Ok, I know these wonderful Bathrooms we have in the gym can be confused as your home bathroom but unfortunately they aren’t which means there are other people shitting and showering in them.
Which means when you use them please take all of your stuff with your when you leave.

Also it would be great if we can keep them as nice as they are now so we don’t have to shit and shower in a crap hole down the road which would mean the cleaner we keep them the better off we will all be.
So, if you could not leave a puddle of water on the floor after your shower that would be so awesome, if you could also not leave shit on the sides of the bowl and facial hair in the sink that would be Super Awesome!  If you are not aware there are toilet wands to the side of the toilet, if you embrace everyone with the dinner you had the night before and leave it in the bowl do us all a favor and use one of these wands to clean it.  If you have a mother, grandmother, sister or maids that clean up after you at home, oh well you don’t have them here so do it yourself.  Although your shit may smell like roses as do my farts no one wants to see them.

We are blessed enough that I am too lazy to get those hair dryers and keep buying paper towels, because of this please don’t use a whole roll to wipe your hands after washing them.
I know, it’s a lot to remember but I’m sure if you make it a goal to keep them clean and try and follow all the other things I requested it can be done.   I have faith in all of you!
Just keep them clean and I’ll be happy.  They are cleaned all during the week but that doesn’t last long if one person goes in there and treats it like crap.

Please join me in this “keep the bathrooms clean” Program.   If we all help each other we can succeed

Skill:

Deadlift
5 x 5 @75%
Every 90 seconds

Workout:
12 Min Amrap
5 Handstand Push up
10 Hang Split Snatch @135/95
20 Wall Ball @20/14

Jordan and Amy had the baby Friday.
He goes by the name of Cash Tatum, hopefully his name reflects how successful in business he’s going to be.
Congrats guys

Nice job Amy, I know you got one more in ya!

Skill:

Front Squat
5 x 5 @70-75%

Next Monday is Memorial Day Murph so let’s get half Murph one more time before the full one

Workout:
Run 800
50 Pull ups
100 Push ups
150 Squat
Run 800
20 lb Vest if you have

This workout is dedicated to Jordan and Amy Kerker.  Not only because they are great people but because they are being blessed with another child which makes their clan up to 4!
That’s good shit!

Personally I think you guys should go for 6  more but i’ll leave that up to you.  You’re going to be working for the rest of you life anyway Jordan so why not!

Really happy for you guys, you’re awesome people.

So being that this is number 4 and that makes 6 in their family and Jordan is an orthopedist and they live in New York and my name is Chris and if I was their child that would make us 7 and I would need new underwear cause the other kids are too small here’s the workout:

Skill:
Bench Press
7 x 2 @85%

Workout:

10 Rounds
4 Handstand Push Ups
6 Power Cleans  @165/95
7 Burpee Pull Ups

There was 4 Girls that lost a total combined body fat Percentage of 17%!!   In just two months!!
This is not unattainable to anyone, you just have to make the decision to do it and stick to it.

Skill:
Swings
10 x 5 Heavy

Workout:
30-25-20-15-10-5
Overhead Squat @115/75
Toes To Bar