All you witches have a wonderful day tomorrow !!!!

Here’s strike Uno!

I won’t say anything other than the hole is for your hands, and your hands stay inside the bucket.
Fleming wants to know how 10 year old gymnastics girls keep the chalk in the bucket and we can’t.

Anyhoo…

Skill

Back Squat
6 x 3 @88-90%
2 min Intervals

Workout:

4 Rds

5 Muscle Ups  (Subs: Band Muscle Ups or 15 Pull ups and 15 Push Ups
7 Power Clean @165/115  (Subs:  Hang Power Clean or Front Squat)
9 Handstand Push Ups  (Subs:  Shoulder Press or HSPU off Box
11 Calorie Bike
13 Box Jumps @24/20

I’ve mentioned this before but apparently by the count of how many members have come to me and said something about this the first mentioning of this topic didn’t seem to kick in.

So I’ll mention it again.
The bathrooms are your bathrooms, not mine.  They are there for you guys to shower, crap and whatever else you do in there.
Fortunately we came into a brand new building with brand new bathrooms.  Fortunately for us if we try a little bit to keep them nice they will stay nice.
If they turn to shit we have no one to blame but us.  The bathrooms are cleaned well every other day yet for some reason they still get to the point of looking like shit after half a day, Why is that?

Is there a “Bathroom Gremlin” running around to all the bathrooms in the neighborhoods destroying them and laughing as he slings his crap across the toilet bowl?
Does the “Bathroom Gremlin” have something against toilet paper holders?  Why is this?  Why does the Gremlin run from bathroom to bathroom destroying the toilet paper holders?
Is it the “Bathroom Gremlin” that leaves a pond on the floor after he/she (this is not a sexist Gremlin) showers just to fuck up the tile floor and have mildew grow?   Do Gremlins enjoy Mildew?
Let’s try and end this devastation of our Beautiful Bathrooms and make it the last day this Bathroom Gremlin lives his/her life.

If everyone cleans up after themselves when they are done the bathrooms will stay neat and tidy.
So everyone play their part so the other members of the gym don’t have to deal with a mess from the last person.
Thanks for your patience and understanding

Skill

Back Squat
5 x 9
@50-55%

Workout:

20 on / 10 off  4 minutes each exercise 1 Min rest between exercises
Battle Ropes
Double Kettlebell Deadlift @55/35
Push Ups
Row For Calories

 

The Sweatshirt order is placed and being aggressively worked on to full completion.
I will alert everyone once we are almost at full engagement.
If you have any questions regarding the Pieces you ordered pls call customer service at 1800-I have no idea what’s going on and I will be able to probably not answer any questions
Anyway he is working really hard to get them done quickly
Danka!

Workout:

1 Minute on 30 seconds off
Stone Throws
Bike For Calories
Dumbbell Push Press @35/20
Hang Power Clean @115/75
Bench Press @115/75
GHD Sit ups or Crunches or some kind of Ab Exercise

Alright!  Back by unpopular demand will be the CHALK!
I have purchased two Gymnastics Chalk Bowls that look exactly like this:

Beautiful isn’t it!  Expensive too so let’s try and treat these bodacious beauty’s as if…

I’ll be making an instructional video on how to correctly apply the chalk to your hands from this nifty little Pup!
During this instructional video you will learn not only the quick and efficient application of chalk onto the human hand but you will also learn a couple of simple tips on keeping things clean and sanitary, something that some of us seem to have not paid attention during class that day… In Kindergarten.

Due to the 2017 Return of the Chalk and it’s Fine Plastics Friend, “The Chalk Bowler”
This Brilliant tool, and I call it a tool due to the assistance you get from the chalk for your workouts.  Hence the “Tool”.

Although this Dream (I call it a dream because I had to pinch myself when I saw it’s picture) seems like a very simple way to make your Michael Jackson Hands, It isn’t.  For some reason that is definitely unknown and foreign to myself  something this simple will inevitably be very difficult to make happen.
Let’s start by first saying:
a.  The Chalk belongs in two places, either in the bucket or on your hands.  Let’s talk about where the chalk doesn’t belong
The chalk doesn’t belong
1.  On the Floor!
2.  On the Bar (other than that that was put there by nothing other than, YOUR HANDS
3.  On the Rig, or shall I say All Over the Rig!
4.  Caked on the bars for the next person to hold your nasty (as nasty as you may think you aren’t) chalk marks
5.  All over the Bathrooms  (this is kinda common sense, which I don’t mean to be to Cliche’e but Common sense isn’t too common
6.  All over the couches where people sit and relax, in a pool of caked up Chalk
7.  And finally Bricks of chalk belong in the Bowls, NOT and when I say NOT I Mean “they do not belong” anywhere other than in the Bowl

Let’s see if we can really make this happen and Keep the chalk in the bucket, apply it like ladies and gentlemen.

Thank you for you patience and tenacity

Skill:

Back Squat
6 x 6 @70-75%
2 Min Intervals

Workout:

12 Min Amrap
3    Thruster @185/135
6    C2B Pull up
9    Push Up
12  Kettlebell Sumo Deadlift High Pull @70/45

Skill:

Swings Heavy As possible for 10 reps each set
Each Rep being able to apply 100% power
10 x 10
If you can’t keep the power level for each rep up do lighter weight
Each rep should be squeezing your core, Glutes and Quads as tight as possible
Doing these correct will help your Squat so do them correct.

90 second intervals

Workout:

15 Min Amrap
15 Burpee
30 Double Unders

To try and build up our Squat weight, Cardio, Ass Shape, Leg Strength, Quad Symmetry, and Total overall Muscle development we’ll be starting a Squatting program today.
We’ll be Squatting 3 days a week, Monday, Wednesday, and Friday.  Starting with a Heavy day rep scheme 2-4, Medium range day rep scheme 5-8 and Light day rep scheme 9-12.
Try and make it these three days if you come three days a week.

Skill:

Back Squat
7 x 2
90 second intervals

Workout:

4 Rds
Row 500
Run 400

Skill:

5 x 10 Swings

Workout:

21-15-9
Cal Bike
Burpee
Double Swings @55/35
Ball Slams

If you guys are looking for meals to order for eating well or just to have something to eat you have to order from Ivan.
Some of you know Ivan from training with him then there’s some of you that don’t know who the hell Ivan is.
Let me tell you, Ivan is the owner of Suburban Eats and has ventured off into a meals to go business.
These fucking Meals are incredible.  I’ve only had 5 different ones but I’m telling ya they were all awesome!
Even the ones that I waited a week to eat where still so tender when I had them.
Seriously, the meals where outrageous.  If you have had the food at Suburban eats you know what I am talking about, if you are looking for meals so you don’t have to prepare go to
eatbettermeals.com

Workout:

5 Rounds

Run 400
10 Deadlifts @275/180
20 Wall Balls @20/14
30 Box Jumps @24/20
40 Crunches

I’ll be ordering the Sweatshirts This weekend.  If you haven’t changed your color to one we actually have I would do that before Friday comes.
All the colors and styles are in the email I sent out a couple days ago.  Please make sure you order what we have to offer.
Hopefully If I get the order in by this weekend we should have them in a couple of weeks.
By the way the weather is going it should be cold enough to wear them by February.
Remember, write down the style, color and size.

THE SWEATSHIRTS ARE ALL MENS SIZES, SO MOST WOMEN WILL BE XSMALL OR SMALL, IF YOU LLKE THEM BIG THEN A MEDIUM WILL DO.  BUT DON’T BE ORDERING A LARGE OR XLARGE FOR SURE IF YOU ARE OF THE FEMALE GENDER.

Skill:

Back  Squat
8-6-6-4-4-2-2
60%-70%-70%-80%-80%-90%-95%

Workout:

Run 800
30 Clean and Jerk @135/95
20 Pull Ups (Chest to Bar)
10 Burpee Box Jumps @30/24
Run 800

Deadlift
8-6-6-4-4-2-2
60%-70%-70%-80%-80%-90%-95%

Workout:

Run 400
Then…
21-15-9
Row Calories
Thruster @115/75
Then…
Run 400