Alright, this was a good test to see if you are serious about eating well.  We had a Snow/ Fake Snow Day.
We got faked out by the Media!
Did Everyone eat well or did you cave into the Dreary day sitting home with crap in the cupboards and nothing to do.
It’s days like these that a bowl of Cereal seems like a cure for boredom!

LOL  I been there more than a bunch of times, you get caught up in the Cap’n Crunch bowl of heaven.
I know, you picture yourself in your trunks swimming around in the silky milk surrounded by little crunchy pieces of pure ecstasy.
I’m wicha, it don’t get better than that!

However You’re in the business of losing some Lbs. now so that dream ain’t you anymore.
You got a new dream and it don’t end with you swimming in a bowl of silky milk and Cap’n Crunchies!
So keep your butt in gear and no more fucking around !

Skill:
Dumbbell Pullovers
5 x 8
The weight doesn’t have to be super heavy, grab a medium weighted dumbbell and focus on keeping in your breath and expanding your chest as much as possible while performing the movement.  Keep your hips down as the weight goes back and keep your chest and back tight while holding a big chest throughout.

Skill:
Back Squat
5 x 5 @73

Workout:
50-40-30-20-10
Cal Row
10-20-30-40-50
Wall Ball @20/14

Nick Tillman has been with us for roughly 7 years now but before he was Crossfitting he was an Olympic Lifter.
Here he is yesterday, Sunday performing his lifts.

*****Olympic lifting takes years to master, and even then you need a shitload of practice to improve.
One huge component of Oly lifting is Flexibility, without it you won’t be able to complete the movements with efficiency not to mention you’re probably going to get hurt.
With this in mind work on your flexibility to improve your lifts.

*****You all took your Body Fat % correct?
For those of you that plan to do something about it, look at your sheet that was given to you by Keith.  It says how many calories you need to maintain, lose, gain etc…
This info is there for a reason.  You can follow this information and follow the calories you need to lose 2 lbs a week or you can just try and follow the paleo diet either way just follow something for the two months you have before you get tested again.
This means you actually follow the program for two months everyday, day in and day out.  Not follow it for 3 days and say it doesn’t work well, because that won’t work.
If you’re not sure what to do ask me.

*****I’ve mentioned this before regarding scaled workouts.
Here’s how it works, the workouts are designed so that you are supposed to finish the workout within 3 minutes of a professional.
This is why I always say to Scale the wod so that you don’t stop moving, why?  Because the pros don’t stop moving.
Let’s say for instance we do a workout that the pros finish in 8 minutes.  You need to scale the wod so that you finish in no more than 11 minutes.

What does this do? Well for one reason you won’t get hurt killing yourself with heavy weight you can’t handle.  Number two you will get a better workout, moving faster with little rest.
You do not need to do Rx weight, scale the weight and the movements so you are able to move through the workout without having to stop over and over again.  I am telling you this will be a much better workout for you.
Even with the Open wods, the weight is crazy so unless you can handle it and move through the workout then do scaled.
You’re no less of a person doing scaled.
I have told you my opinion before, you do Rx and you’re competing against professional freaks of nature, drugs and cheaters.
Believe me it’s much better to do scaled and compete against regular people.
I’m not saying to do scaled if you don’t have a problem with the weight and can keep moving just be smart about it.

Skill:
5 x 10
Good Mornings
These are done as a warm up so do light weight like the empty bar.

Skill:
Deadlift
5 x 5 @73%

Workout:
4 x 30/30  (Complete 4 rounds of each movement at 30 on and 30 off, completing as fast as you can in 30 seconds.  There is no rest between exercises, it does not matter where you start the workout.)
Bike For Calories
Wall Ball @20/14
Box Jumps @24/20
Pull ups

I’m starting to think I don’t speak very good english, I mean I know my grammar needs some work but I didn’t think I am speaking another language.
Let me try again in English and if this doesn’t work I’ll talk to Kaitlyn and she can translate in a bunch of different languages.
Here we go,
ENOUGH WITH THE LOW CALORIE DIETS!!!
You will not lose weight starving yourself.   Stop eating 800, 1000, 1200 and even a huge amount of 1400 calories and expect to lose fat, It isn’t going to happen.
You can keep trying and keep banging your head against the wall wondering why it isn’t working and it still won’t work.
What don’t you get, you have to eat to lose fat.  Your body will not let you lose fat unless you feed it enough to not put it in starvation mode, so stop the nonsense.

It’s not the workout, it’s not the scale, it’s not the time of day or the position of the Sun, it’s the fact that you don’t eat enough food.

What women’s magazine started this thing anyway?  When did they tell you to work yourself to death in the gym and go home and eat a carrot?
C’mon man think about it people that starve themselves and workout all day look like crap.
Athletes that stuff there faces with nutritious food and workout with intensity look great.

Stop blaming everything other than the fact that you don’t want to eat food the reason that you’re not losing fat.
It doesn’t matter what you blame, it’s still not going to work until you get it in your head that you need to eat.
No one’s BMR is 1200 calories so why is everyone stuck on that number?  Was this number in Shape magazine?

Stop it!  You’re driving me insane!

Look on your sheets that Keith gave you.  Your Daily Caloric intake is on there and I can guarantee 1,000% it doesn’t say eat 1200 calories.
I’ll tell ya what how about you try eating the amount your supposed to eat for shits and giggles and see what happens.
You’re not happy anyway so why not take a shot, imagine you lose some fat!
Wow, then what!

C’mon help me.

We’ll be doing the Open Wod again at 9am tomorrow Sunday.
Also Nick Tillman will be competing in an Olympic lifting contest Tomorrow, Sunday at 2:30pm at the Performance Athletic ctr in Garden city 645 Stewart Ave.

Take a ride down if you’re not busy tomorrow.

The Fat Truck will hopefully be here today weather permitting.  This crap sucks!
It’s really not going to snow is it?
Please say this is a joke, and a nor easter next week!   Geez, I thought Easter was supposed to be nice weather.

Anyway, 17.3 is out and ready to be crushed.  Or ready to crush!

Skill:

Bench Press
5 x 2 @85%

The Truck will be here Friday the 10th at 2pm ready to go.
Please show up for your time slot 10 minutes before your allowed time.

I believe Keith will contact you if he is ahead of schedule or if someone doesn’t show up.

Skill:
Front Squat
5 x 2 @85%

Workout:
Row For Time
10 x 250 meters with 1 minute rest
These are sprints not light rowing, Row as Fast as you can for each 250 m.
Score is total time.

This weekend is it!
The Fat Man is coming to take your Fat!
I hope you’re all getting yourselves nice and plumped up for the contest.  I haven’t decided what the prizes will be as of yet
But I’m sure it’ll be good so make sure you fatten up like a Thanksgiving Turkey about to get his head chopped off for the Holiday.
Good luck this weekend.
Here’s an interesting article about Steroids and the Athletes in the Games.

Skill:

Swings
Perform 30 swings in 1 minute then take a minute break
Repeat this for 20 minutes
Go as heavy as you can maintaining perfect form and great posture

Workout:

15 Min Amrap
30 Double Unders
15 Power Snatch @75/55
8  Toes To Bar

Skill:

Turkish Get up
10 Reps 5 each

Skill:

Back Squat
5 x 2 @85%
1:45 between sets

Workout:

For Time:
27-21-15-9
Cal. Row
Bench Press (135/95)
10 Min Cap

Skill:

Good Morning
5 x 10 @65/35

Skill:

Deadlift
5 x 2 @85%
Every 1:45

Workout:

10-9-8-7-6-5-4-3-2-1

Weighted Dips  2 Chains/ 1 Chain/ No chain or Band

Sled Pull/Push  2 x 45/ 1 x 45/  1 x 25

Log Cleans or Barbell Cleans @ 2 x 45/ 155/75

Bike As Fast As Fuck!

Stone Lifts  100/ 80/ 40

Bench Press @225/ 135/  95

Kelly her sister Megan and Kaitlyn, Kaitlyn is an idiot savant, she speaks 13 different languages.  Which doesn’t mean much unless she’s a terrorist but it’s pretty cool

Yo!
Keith the Fat Man will be here the weekend of the 10 and 11th of March to take all of our Fat Asses Fat Counts!
For some reason there are not a lot of people signed up to get there Fat counted for.  Why!
What can the reason possibly be.  The only reason I can think of is that Everyone who isn’t on the list is super happy with themselves and does not want to lose any Fat off their bodies, which is Totally Awesome!
However, I think this not to be true.

The other (real) reason there are not a lot of people on the list is, hmmm well you don’t want to join the contest we are having.
Which is totally weird, all you have to do is get your Fat taken that weekend, diet for two months and then get your Fat taken again two months later.
Then you have a chance of winning, at the very least you will be much healthier even if you don’t win!
So I don’t get why everyone isn’t signed up for this Dude, drives me fucking crazy to be 100% honest with you.
This is why we do what we do, you come in and kill yourself every time you train at the gym yet you don’t join a contest when we have one.

Maybe I’m just stupid which I’m leaning towards just based off of experiences in my life but and that a Big Butt.  There is the slight chance that I’m NOT Stupid and it’s not me and it’s YOU!
That’s right, YOU!
WOW!  Not me, Yes You.
C’mon man, sign up for the Fat test and join the contest.
Hopefully this will keep you on track and really get you to the next level.   Let’s try this peeps.   Please don’t make me set up another contest and no one does it.
Even if you have to do it because you feel for me pouring my heart out over and over again, or even if you do it cause you’re sick of my emails over and over again.
Whatever the reason maybe, I’ll be the fall guy or anyone you want me to be ( I just won’t wear any leather, chaps my skin)
But whatever reason you need to join let me know and do it!

We’re doing the Open Wod again tomorrow 17.2 at 9am so if you haven’t done it or want to do it again or if you’re a psycho like Amy and want to torture yourself over and over and want to do it show up tomorrow at 9am and let’s get to it!

So long chaps

Workout:
27-21-15-9
WALL BALL
BURPEE

OR
17.2

This diet thing seems to be eluding some of us. What’s the most important thing to remember about dieting?
It doesn’t take a week to look awesome!
You have to be on a strict eating program for at least 3 months, not 3 weeks.  You’re not going to lose the weight you want to lose in 3 weeks.
So stop with the being upset that the diet isn’t working cause it’s been a week or two or three or four weeks and your still fat.
That’s not reality, reality is start eating well and forget about it, don’t weigh yourself everyday, don’t measure yourself everyday, don’t look in the mirror everyday and wonder why it’s not working.  Stop all that.
Just stay on the diet and check back in 3 months then maybe you will be surprised at what you have accomplished.
This is not an overnight thing, the quicker you understand that the quicker you will be on the right path.