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

Check this picture out!

Fucking Crazy Right!
Katie looks like she lost a whole person!
I was flipping out when I saw this, and the really crazy part is that she weighs the exact same weight in both pictures!
Yes, I said the same weight.  Which pretty much solidifies everything I say about the scale, that it is a bunch of bullshit.
Katie probably wants to shoot me after this post but she really should be super proud of herself, this transformation is one of the best Ive ever seen!
What a great picture,  I’m so happy for her!

Skill:

Deadlift
7 x 2 @85%

Workout:

“Kelly”
5 Rounds
Run 400
30 Box Jumps 24/20
30 Wall Ball 20/14

Who wants to do a Tough mudder this Summer?
It’s over at the Bethpage Restoration .

https://toughmudder.com/events/2017-long-island

let me know who’s in!

Also this Thursday don’t forget about the Networking Meeting and don’t forget your business card, I’m going to make a list for the site so everyone of our members can use the people in the gym.

Skill:

Back Squat
7 x 2 @85%

Workout:

15 Min Amrap
50 Double Unders
20 Push UPs
10 Power Cleans @185/115

Well, the Fat Truck was here this past weekend.  I did hear some good stories from a bunch of people about how much Fat they lost and muscle they gained in the two months.
But not as many Stories as I would like to have heard unfortunately.
Why is that?
What is it about the Fat Truck that isn’t attractive to you?
Is it the word “Fat”  that you abhor, or is it the word “Truck”?
Or is Keith the one you don’t seem to like?
Well, I hope it’s something simple because moving forward we have a new truck coming and he’s one of us.
Matt has gotten himself into the Fat Truck business and we’ll be having him at the gym more often than it’s been in the past which I’m hoping is a good thing.
Maybe if Measuring your success if readily available you will be more motivated to reach your goals.
I’ll keep you updated on when we will have our first visit.

Remember, this Thursday is the Networking Meeting.
Be at the Gym at 7:30pm.
See you there.

Skill:
Pull ups
10 sets of 5 Reps
1.  Weighted if possible
2.  If not possible then no weight
3.  If not possible with no weight then do negatives

Workout:
6 Min Amrap
15 Thruster @100/65
15 Burpee

3 Min Rest

6 Min Amrap
15 Power Snatch @100/65
15 Cal Bike

*****If there is more people than bikes, just switch the amraps.  One group do the Burpee first and the other group do the Bike first

The Networking Event is Next Thursday at 7:30pm at the Gym.
Send me an email if you will be attending please, thanks.

I’m not sure what we do at these things, I’m thinking play some cards watch some T.V.  either way it should be fun so get your ASS there.

The Fat Truck will be there Today, Friday in the Afternoon.
There are plenty more spots open for those of you that didn’t sign up!

Skill:

Shoulder Laterals 3 x 10
Arnold Press 3 x 8
Shrugs 3 x 8

Workout:

Tabata Row 4 minutes
Tabata Stone Lift 4 minutes
Tabata Push Ups
No Rest between Exercises

In case you don’t know the sign up sheets are at the desk for the Fat Truck.

There’s not a lot of people signed up for the Truck I guess there will be an influx of people on Friday?
Remember this is to find your body fat, this should be really important to us.  We are trying to look a certain way, in order for that too happen we have to shed body Fat.
So I think it’s important to know how much you have to start with, No?
Plus finding out your a Fatter than you thought you were helps motivate you to lose it.

So sign UP!

Skill:

Bench press
Find your 1 rep max

Workout:

18 Min Amrap
Run 400
15 Power Cleans @ 115/75
15 Push Press @115/75