Yesterday was Awesome!!!!
Everyone was breaking records left and right, it was a crazy 1 rep max day!!
Congrats to everyone, I remember Cathy, Hailey, Oren hit 3 Plates after years of suffering,
Karim, Amy, Katie, Juliette, Everyone killed it.  If I missed your name I forgot pls don’t be insulted.

Everyone must be doing there squats each week, this is wonderful.
Another thing I would like to bring up is spotting during a Back Squat.  I know some of you guys like to dump it yourself but there’s several reasons why you should not do that.
First and most importantly is safety, If you go to dump the weight and it’s too late that your neck started moving forward there’s no way you can toss it backwards and bamm, it’ll go right over the back of your neck.  That’s a no good.
Second dumping the weight doesn’t give you any time to sit there and struggle with the weight. You have to dump it so fast that you never get to try to hard.

So please do me a favor, if the weight is really heavy for you just ask for a spot.
Hopefully the person you ask knows how to spot.

Skill:

Dumbbell Pullovers 12 reps   3 sets with 45 seconds rest

Complete 3 sets of the complex with 2 min rest between (complete all the exercises and sets with the Bench propped up slightly by your head.  2 x 45 lb plates should be good
1.  Dumbbell Flyes 8 reps (the dumbbells are held with your palms facing towards your head the whole time
2.  Barbell Bench Press 8 reps (because the Bench is propped up have someone hand you the bar from behind you.
3.  Push ups till failure

Workout:

Complete 5 x 3 min Rounds with 2 min rest

In 3 Minutes complete
Row 500/400 meters
Amrap Thrusters @95/65

Skill:

Back Squat
Find 1 Rep Max

Here’s how it’s done, after several warm up sets start your singles.  You get three single attempts.
First single is your old max, seconds single is just above your old max and the third one is based on how the seconds one felt.

For Ex.
These would be your warm up sets
8 reps @50%
5 reps @60%
3 reps @75%
2 reps @85%

Then once the warm ups are done you will start your  singles

Workout:

3 Rounds
Run 400
12 Snatch @115/75
21 Pull ups

Two people in one day!!!

Sarah Conner and Pete the Meat both conquered there double under at the same time in the same workout, it was amazing to watch and Sarah walks away with a cool $100 bucks from a little wager she made with Kerker and Zurous.   Nothing for Pete but the satisfaction of getting them but then with a name like “Meat”  who needs funds!

If you’re not sure why I keep pushing you to get double under and stop with the Singles you can ask one of these two people or anyone else who does them.

They are much much much more exhausting than singles.

*****If you wanna compare them to partying, Singles is like sitting home alone on a Saturday night when everyone your age is out having a good time.  When you actually get the Doubles its like getting ready the same way Tony Manero did in “Saturday Night Fever”  (Don’t touch the Hair, ya always gotta touch the hair) after getting ready you end up having the same night Tony Montana did when he decided to turn his Cigar Box into a Huge Cocaine Dispenser.*****

Now you know why I want you to get them!

Skill:

Back Complex:
3 Sets of:
Strict Pull ups till failure
Kipping Pull ups till failure
Ring Rows till failure
Then…
4 sets of
Barbell Shrugs 10 reps As Heavy as Fuck!

Workout:

21-15-9
Bike for Calories
Stone lifts
Burpees with a 1 foot Vertical Leap  (To find the 1 foot vertical use a ruler don’t just guess)

Alright, we started the Burpee backwards challenge yesterday at 99.  However, to spice things up a bit I myself and two other fools like myself have decided to do a different challenge.
Not unlike the backwards challenge we are also doing a lot of Burpees.
But we’ve decided to do 100 Burpees a day for 100 days.
That’s right, 10,000 Burpees.

Now, don’t look at this and just say “Are you out of your mind, the other one was hard enough”
Why not look at it and say “Ya know what I haven’t challenged myself lately I really think I’m do for an asskicking challenge so here it is!

C’mon, Who’s in?

So far it’s me, Lou, and Jerald.  Any more partakers ?
Push yourself to do something you don’t think you can do, you’ll be happy when it’s over.

Skill:

5 Rounds
15 Dumbbell Side Laterals
Push Press Till Failure
Rest as needed

Workout:

30 Snatch @135/95
150 Double Unders
30 Clean and Jerk @135/95

Skill:

Front Squat
7 x 3 @80%

Workout:

4 Rounds
Row 500
Run 500
For Time

Tim and Jerald, two of the many that complete the Challenge!

Again, Congrats to all of you who hung in there and crushed this thing.  Next is a day off, today and then we start again on Thursday with 99 Burpees.  C’mon, don’t puss out.  If you did if once you can do it again.  Plus there are a bunch more joining us this time.

Push yourself to keep doing them, don’t stop.  it’s easy to stop, don’t do easy.

Tuesday we start our 1 rep maxes, we’ll be doing them on Tuesdays and Thursdays while keeping up with the Monday, Wednesday and Friday skills.

Skill:

Skull Crushers (Barbell) 8 Reps
Dumbbell Flyes 8 Reps
Bench Press 8 Reps
Ring push ups 8 Reps
Complete 4 Sets of the complex with ample rest in between

Workout:

5 rounds for time of:
Clean and jerks 4 Reps @225/155
6 Muscle Ups ( ring or bar)
40-ft. handstand walk or handstand push ups 10 reps

If you are scaling the whole wod:

It may look something like this:
5 Rounds
4 Clean and Jerk (Heavy AS Fuck)
10 Pull ups and 10 Dips
10 Handstand Push ups

We did it!!

Day 100.  Congrats to everyone who hung in there and made it through on days when they weren’t going to make it.

Days when you were sick, tired, busy, and hungover!!!!   You still made it through..
Good for you.

For the people who are going out to celebrate we’ll know where we are going tomorrow I’m leaving it up to Lindsay.

Next week we’ll be starting our 1 rep max tests again.
Tuesdays and Thursdays will be our testing days.

Skill:
Back Squat
20 Reps @65%
Warm up properly before you start this

Workout:

3 Rounds
30 Calories Bike
30 Wall Balls @20/14
30 Burpees
30 Toes To Bar
30 KB Snatch @55/35

I had a conversation with someone about their eating habits the other day.  She said to me that she’s been eating well for a couple weeks now and is seeing good results.
The difference between now and the past is that she actually made a decision to change because she is sick of being fat.
She said she’s done, she doesn’t want to be fat anymore.
The moral of the story is until you make a decision to change, a real decision nothing will ever change.
You will keep on going from diet to diet and gym to gym blaming everything you possible can but yourself until that one day when you say “This is it, I”m done!”
Until you get to that point the merry go round will keep moving.

Congrats to the woman I was speaking to for finally deciding it’s over.

Skill:

4 sets
Stiff Leg Deadlift 12 Reps 45/35
Back Extension 12 Reps
Barbell Row 8 Reps @135/95

Workout:

12 Minute Amrap
Sprint 400/300 Meter Row
15 Power Clean to Overhead @135/95

Skill:

Arnold Presses Till Failure (around 8 reps being failure choose weight accordingly )
One Arm Side Lateral 10 each arm
Front Raises Double Dumbbells 10 Reps
Complete 3 sets of the complex

Workout:

14 Min Amrap
Barbell Overhead Lunge 12 Steps @95/65
10 Toes To Bar
8   Deadlift @60% Max

Skill:

Back Squat
7 X 3  @85%

Workout:

3 Rds

15 Burpee Box jump over  24/20
12 Power Cleans @135/95
9   Ring Muscle Ups