Today’s Hours :
8, 9 and 10am classes

I Hope Everyone had an Awesome New Years!!!!
I hope you all made Goals for this upcoming year and are actually going to try your hardest to achieve them.

Goals, that word brings me to this story.
I’m not sure you all know Walter, he comes to the 11:30 class so many of you may not know who he is.  Regardless, here is the story.  Last year Walter was given a Birthday present, this Present happen to be a Plaque with all of Walters PR’s on weight and on Workouts.   Walter has always been a Goal Driven person which is why he received this plaque for his Birthday.
This plaque that held all of Walter’s current at the time PR’s became the reason he completed all his Goals that were set for this past year.
Walter made it his goal to beat all the times and PR’s on that plaque and he did!
The point of this story is that it’s really cool not only to make goals and to force yourself to achieve them but also to have that plaque!
Go get yourself one of these plaques and make it your mission to PR whatever you put on this plaque, times, Weight, calories etc…
Whatever it is you do it.
Having the plaque to remind you everyday that you need to do this is an awesome idea so make sure you go get one.

Workout:
Teams of 3
One person Rows
Two people complete 20 Reps of “The Bear Complex” @95/65
The Bear Complex is:
Squat Clean
Thruster
Back Squat
Push Press From Behind the Neck
While the two members of the team are completing the Bear the other one rows until the two members complete 15 Reps Each.
Once they complete 15 Reps each the person rowing takes one of the spots of the two members lifting.
The one members stays with the bear and completes another 15 with the new partner while he/she does 15 also.   The one who was doing the bear switches to rowing until the new people do 15 then they switch again this time the person who just did 30 reps now rows and so on and so forth till the team of 3 completes 180 Reps total.

Also To kick off the New Year right we are starting another “Burpee Challenge”  I know how you all love this, I can tell by the number of people that are left on day 100.  I think last time that number was 2, yea the number 2 I believe was the magic number.
let’s change that this year!

With a Partner perform in sets of 10 until each person reaches 100 reps:
Hang Power Clean @95/65
This is 200 Reps total.

Rest 2 min

Push Ups Perform the same way, 10 each until each person hits 100 reps, 200 total.

Rest 2 min

Sit ups Perform the same way, 10 each until each person reaches 200 reps  each, 400 total

Rest 2 min

Perform Wall Balls in the same manner, 15 each until 150 each are performed, 300 total reps.

Happy New Year Mother Fuckers!!!!!

Weekend Schedule:
Saturday the 31st:  8, 9 and 10am classes
Sunday the 1st:  10am class
Monday the 2nd:  8, 9 and 10am classes

Have a Great Fucking New Year!!!!

Make some Bad Ass Resolutions and stick to them not like 90% of the world that forgets them in a week!

This is important, if you do not know your maxes for the Back, Front Squat, Deadlift and Bench Press Find them this week coming up.  This is the last week of the program then we start again the week after this one coming up.
So if you don’t know them find them so you can start the program fresh.
If you have been doing the program just readjust your maxes for the next cycle.

Skill:

30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:

Bench Press

Workout:
“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups
One Round For Time

Skill:

Front Squat
80%    x 2
86%    x 2
92.5    x 2
100%  x 2

Workout:

12 Min Amrap
3   Deadlift @365/240
6   Burpee
9   Pull up
12 Swings @70/55

Right Away go into:
5 Min Amrap
Snatch ( Max Weight)
Start snatching right away after the 12 min arms
Do 1 rep add weight and keep performing 1 rep till you can’t get anymore weight as your max.

Here is something important regarding why it is important that as we get older it is highly recommended that we stay on a fitness program.
Have you ever known someone maybe close to you or someone not so close that has an accident
Like a trip and fall and because they are older and do nothing to stay in shape they break a bone or bones in their body, mainly their hip and it ends up being a catastrophe?
I’m sure you have, it’s sadly not that uncommon of an occurrence.

Why does this happen?
Because when we get older our bones become more brittle and can’t withstand the type of impact or pressure they used to be able to absorb when we were younger.
Unfortunately because people are in such bad shape do to the fall and breaking a hip this more often than not becomes a life threatening situation.
This doesn’t need to happen or be an issue if we would just train!  Part of your training is getting your bones used to heavy weights therefore becoming more dense and not so brittle anymore.
But because of people’s laziness they decide that it’s too much work to stay in shape and then when something like this happens which could have easily have been prevented it becomes a life or death situation.

You would be shocked if I told you the amount of people that come into the gym to start training for the first time in their lives and can’t even do a turkish get up with no weight at all.
It’s terrible, now take that inability and make it a real life situation and it becomes another life or death situation.
If you know someone that is older make sure you get them on a strength training program to avoid this type of mishap.

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:
Back Squat
80%    x 2
86%    x 2
92.5% x 2
100%  x 2

Workout:
17 Min Amrap
7   Power Clean and Jerk
14 Sit ups
21 Push Up
28 Double Under

Skill:

Swings 5 sets of 10 @70/55

Skill:

Deadlift
80%    x  2
86%    x  2
92.5% x 2
100%  x 2

Workout:

Sprint 250 Meters on the C2
25 Wall Ball Shots @ 20/14
Rest 1 min

Today’s Hours
8am , 9am and 10am Classes

I have a great Idea for a New Years Resolution!
Instead of the usual “Go on a diet”, “Join A Gym” (as much as I should Love that one)
Or any of the “normal” Resolutions we keep doing every year how about we try this:
This year we try to drop the dislike and resentments we hold on to all year or for that matter even more years than one!
Whatever it is that has you in a place of anger or unhappiness or whatever it is just make your resolution to let it go.
I know, you don’t have any of that nonsense.
You would never be weak enough to let that happen.   Well, ok but when you get over that also maybe you can also
give up the resentments in your life that keep you from always being in a great mood.
Remember, we create our own reality whether it be real or not.
That which is real to us can easily be manipulated just as easy as it was to get to that point.
So make a decision to change all the crap you hold onto and just drop it for the upcoming year.
I am pretty sure that will bring you more happiness than saying you’re going to eat well and do that for a couple of days.

Here’s a Chanukah Wod for everyone!

8 Rounds 8 Reps
Hang Power Snatch @105/75
Overhead Squat @105/75
Push Press @105/75
Burpee
Pull up
Dip
Box Jump
Toes To Bar

The hours for this weekend have changed and the hours for next weekend will be the same:

Tomorrow Christmas Day:   The gym will be open for one class @ 10am.

Monday December 26th:   The gym will be open for classes @ 8 am, 9 am and 10 am Start times

Next Saturday December 31st The gym will be open for classes @8 am, 9 am and 10 am Start times.

Sunday January 1st: The gym will be open for one class @ 10 am.

Monday, January 2nd: The gym will be open for classes @ 8 am, 9 am and 10 am Start times

Thanks and Everyone have a wonderful Holiday Season!!!

The gym was super crowded this morning, I hear there was a little scuffle this morning with some space in the gym.   I know this season can be a little stressful with the Traffic (I can vouch for that crap, I hate traffic), crowds (another thing I truly hate), Long lines, stress with getting everything on your lists, and making it to the parties.

But let’s all not forget how lucky we are.  We have our family and friends to spend the Holiday Season with.
Let’s try and remember that there is nothing that can upset you when you have so much to be grateful for.

So there is no reason to get upset at all unless you and your family are getting hurt.

*****The Gym will be open on Christmas Eve, Saturday.  
Classes will be at 8, 9 and 10 am.
On Christmas there will be on Class at 10 am.*****

Skill:
Plank for 5 minutes

Skill:
Bench Press

Workout:
21-15-9
Thruster @135/95
Deadlift @225/155

Saturday’s Workout:
12 Days of Christmas Song
1   Handstand Push up
2   Thruster
3   Push press
4   Toes To Bar
5   Burpee
6   Pull up
7   Wall Ball
8   KB Swings
9   Box Jumps
10 Jumping Lunges
11 Goblet Squats
12 Snatches

Today is Front Squat Day!
We need to discuss somethings about this exercise before we move on.
I am seeing to much non upright Spine positions when performing this movement.  This is not good.
WE NEED to have an upright back when performing the Front squat, NEED!
Without an upright spine the load will be putting too much pressure on your back, knees, and hips.
When Squatting the load needs to be over the middle of your foot, towards the front of your heel.  Leaning or flexing your spine will take that pressure and put it over the front of your foot.  Bad, Bery Bad.
To keep the weight over the front of your heel you need to get set in a good position from the start.  The barbell should be on the middle of your front delt, elbows should be up high with your triceps parallel to the ground.  Keeping your chest high will help you keep the bar in the right position.
At the start, brace your upper back and keep your chest and elbows up high.  Shoot your knees forward towards your toes which should be pointed outwards.
When you hit the bottom pull your chest and elbows up high BEFORE you drive your feet into the ground and drive upwards.
The whole time keep pulling your chest up and driving your elbows up high.

Skill:
30/30
Hollow Rock
V Up
Crunches
3 Minute plank

Skill:
Front Squat

Workout:
12 Min Amrap
4  Muscle Ups
8  Power Snatch @135/95
12 Toes 2 Bar