Workout:

10 sets, every 2 minutes
1 Squat snatch + 1 OHS
or
1 Power snatch + 2 OHS

Metcon:

15 Min EMOM
Every min. complete:
35 Double unders
3 Power cleans @165/115

5 Rounds
Row 500
15 Wall Ball 20/14
Run 400
15 Swings 55/35

How fuckin sick is this photo or Stephanie!

The sickest part is that Stephanie is pretty much the same exact weight in both pictures.
Isn’t that crazy? Do you know how difficult this is? If it wasn’t so difficult everyone would be doing it.
This is not only making sure you train consistently, but most importantly eating well consistently.
This is so rare, very few people experience it
What an incredible transformation! Steph must feel absolutely amazing.
There’s nothing better than reaching your goal of how you want to look, absolutely nothing.
Congratulations Steph!!!
Have you heard something like this before??
Something like, “stop weighing yourself every fucking day cause weight means nothing”.
Sound familiar?
You’ve seen this woman at the gym, some of you even have the pleasure of knowing her.
When you see someone who does it, does that make you feel any different?
Besides being a wonderful human, Steph is a regular person just like the rest of us.
The only difference is Steph chose to change, that’s it, ain’t no difference other than she chose to change.
Crazy, how it seems so simple but for some reason it’s so difficult to accomplish.
It’s difficult because of how we’ve been programmed to think. It’s no different than the dumb ass brainwashing that took place in the 80’s telling everyone “fat free” is the way to go!
Remember, Entenmann’s pushing all the fat free cakes, cookies and crap?
People fell for it for no other reason then because they said it was true. It’s ok, we all fall for it.
Change the way you think instead of thinking the way they want you to.

Workout:

Bench Press
5-3-1+
75%-85%-95%

Metcon:

3-6-9-12-9-6-3
Power Clean (165/115)
Burpee Box Jump Over (24”/20”)

Workout:

Deadlift
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
75% @ 5 reps
85% @ 3 reps
95% @ 1 + reps
If you haven’t been following the deadlift’s each week do some heavy ass swings instead

Metcon:

3 Rounds with 1 min rest
Bike 25/20 cals
20 Walking lunges with 2 kb’s overhead @55/35
The workout will depend on the weight of the kb’s so go as heavy as you can with good form and range.
This doesn’t mean you HAVE to go heavy. Whatever weight is difficult for you, do that.
If it’s difficult for flexibility reasons the workout is going to be tough regardless of the weight.
However, if you can go heavy as fuck, please do.

Workout:

Back Squat
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
75% @ 5 reps
85% @ 3 reps
95% @ 1 + reps

Metcon:

4 x 4 minute rounds/ 2 min rest
Row 500/400
10 Barbell push jerk @115/75
Max rep double unders

The Murph shirts are ready to order.
If you are going to order one do Greg a favor and order it by the 9th.
If you don’t order it by the 9th you’re going to end up bothering Greg to get it done, then Greg is going to get annoyed and shits gonna get all fucked up.
So, do yourself and Greg a favor and get your order in by the 9th

https://murph-2024-crossfit-syo.itemorder.com/shop/home

Workout:

10 sets, every :75
1 Power snatch
2 Overhead squat

Metcon:

10 Min Amrap
5 Hang power Snatch @115/75
10 Toes to bar
25 Double unders

Workout:

Every 10 minutes, for 40 minutes, (4 sets) for times:
500 Meter Row
12 Dumbbell Shoulder to Overhead (50/35 lbs)
12 Dumbbell Devil’s Presses (50/35 lbs)
30/20 Calories of Assault Bike

Workout:

10 Sets every :90
1 Power clean
2 Front squat
1 Jerk

21-15-9-6
Bike for calories
Power clean 135/95


Not one of you knows what percentage of the day you eat well, or you just ignoring me?

It’s not only how much you eat, it’s also what you eat.
If you are under the impression that eating less food no matter what the quality of food is, you are being misguided.
Who told you that, ya Dr.?
Eating healthy means eating the right food, not just not eating food at all.
Your body reacts differently to different macronutrients, right?
Even if you eat the correct amount of calories all day but it’s all carbs and sugar your body won’t react the same as it would if you ate fat and protein all day.
Crap food is going to spike your insulin, insulin spikes cause disease.
Try to eat whole foods like meats, eggs, fish, turkey, chicken and vegetables at least 80% of the time.
Focus on getting the right amount of protein for your body first.

Workout:

Deadlift
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
70% @ 3 reps
80% @ 3 reps
90% @ 3 + reps

Metcon:

4 Rounds
50 Double Unders
15 Burpees
Run 600
-2 min rest-

Question: What percentage of the day do you think you eat well as opposed to eating crap?
Would you say you eat well 80% of the day?
Would you say you eat well 50% of the day?
Let me know.

Workout:

Back Squat
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
70% @ 3 reps
80% @ 3 reps
90% @ 3 + reps

Metcon:

Every 4 minutes, for 24 minutes (6 sets) for times:
400 Meter Run
20 Single-Arm Dumbbell Snatches 50/35 (alternate arms after each set)
12 Toes to Bar

Who’s been eating well and dropping body fat?
If you are, that’s great news!
Who’s been not eating and dropping weight?
That’s a no good!
There’s a big difference in dropping weight and dropping body fat.
Dropping weight could mean you are dropping lean body mass, which includes your hard earned muscle.
Dropping only body fat means you are keeping your hard earned muscle and shedding only fat.
The way to accomplish dropping only body fat is to make sure you are eating enough macronutrients to sustain and grow muscle.
Not eating enough nutrition, especially protein will cause your body to breakdown muscle.
Not only will your body breakdown muscle but your bones become weak and brittle.
That’s silly! You work hard to gain muscle and now you’re just going to lose it cause you don’t want to eat well?
I know the scale is a big motivator to keep you eating well but losing too much weight to fast isn’t healthy.
Ultimately you want to lose weight slowly.
Dropping weight rapidly will cause your body to slow down as to preserve energy stores in the form of fat and glucose due to the lack of nutrition.
Guess what happens next.
When you go back to eating instead of starving, now that your system has slowed down so much your body will put all the weight you lost plus a bunch more.
Sound familiar?
People do this year after year till, 5-10-20 years down the road they have added bodyweight every time this cycle takes place.
The only way to stop this is to eat well all the time.
I’m not sure where this starving yourself thing started.
I guess because it’s as close to instant gratification as you can get to losing weight?
This method, whether you take a shot or not is going to end poorly.