Metcon:

Three rounds (not for time)
1 minute Goblet squat hold
10 Cossack
10 Hollow rock
1 minute plank
10 Superman
:30 Side planks (both sides)
10 Single leg glute bridge

Back squat
10 x 10 (with a partner)
The weight should be roughly 50-60% of your max weight.
Your rest period is when your partner is working.
Make sure you are not only staying braced but also set up properly for all 100 reps.

Everyone should watch this video from Dr. Mark Hyman. You should absolutely watch it if you are on a weight loss drug.
Maybe if you hear it from a Dr. who actually speaks the truth you’ll understand.
https://youtu.be/ipZODIzJsIo?si=y1V57_pimDboB2y4

You’re welcome.
I had to write this because there seems to be a good amount of people who think not eating or eating very little is the answer.
Listen to me!
You don’t have to starve yourself to lose weight. You just have to start eating better food.
As much as I would like it to be, this not a game of extremes. You do not go from stuffing your face with crap to starving yourself. It doesn’t work like this.
You need to get it out of your head that eating food will make you fat, and start thinking that eating a lot of good food will cause me lose weight.

The quantity of the food is predicated upon whether you are trying to gain or lose weight.
The quality of the food you eat will determine the amount of food you’ll be eating in proportion to the amount of calories you take in.
Calories is what causes weight gain or weight loss. Get that through your fuckin head, Just because you restrict your carb, fat or protein intake does not mean you will drop or gain weight. It’s the amount of calories you eat that will decide weight loss/gain.
Stop with the fuckin, I got no time to put my calories in the app. Stop with the, I don’t eat eggs or whatever the fuck it is you don’t eat.
You have a goal, eat or don’t eat whatever it is you have to so you can reach that goal.
Consistency!!!!!!!

If your magic number is 2,000 calories a day you are going to get to eat an awful lot more chicken and egg whites than you would if you chose to eat a Big mac and french fries as your calories, right?
Did you know there are 19 ingredients in McDonalds french fries? How crazy is that
Did you know the french fries that restaurants use come coated or uncoated? It’s true, I had no idea, just found out today.
They are coated with flour and or fat when being processed. This means they take a fucking potato and make it worse for us by processing it with shit to it so it taste better and keeps everyone happy. Is that fucking ridiculous?

Are you understanding the whole calorie thing better?
If you have a goal to gain or lose weight and don’t track your calories I would say that’s retarded.
How can you solve a math equation without keeping track of your numbers?
Unless you’re not really taking it seriously, which I can totally understand, there are a hell of a lot more important things than your health.
It’s not that difficult, the only difficult part is you. Figuring out “you” is the biggest problem.
You can try all the diet programs you want, from Jenny Craig to Paleo to Keto to who knows what. It won’t make one bit of a difference, cause you still got you and until you figure out why you have to eat in excess you’re never going to solve the problem.

Did you know its national sleep day today?
Yeah, it’s for people to catch up on sleep. Musta been that hour on Sunday that fuckin killed everyone.
Unreal!

Workout:
24.3
5 rounds of:     
    10 thrusters, weight
    10 chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 bar muscle-ups 

Time cap: 15 minutes

♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

Scaled:

5 rounds of: 
    10 thrusters, weight 1
    10 jumping chest-to-bar pull-ups 

Rest 1 minute, then:

5 rounds of: 
    7 thrusters, weight 2
    7 chin-over-bar pull-ups

Time cap: 15 minutes

♀ 45 lb, 65 lb (20, 29 kg)
♂ 65 lb, 95 lb (29, 43 kg)

Workout:

Every :90 for 6 sets
1 High hang power snatch
1 Hang power snatch
1 Overhead squat
Increasing weight after each set

Metcon:

Every 5 minutes 4 sets total
100 Double under
20 Double KB snatch 44/26
Bike for 20/16 cals

Let me explain something about eating well.
If you are constantly switching from one diet to diet, you need to understand that the problem isn’t the diet, you are the problem.
Ya gotta stop thinking it’s the diet you’ve chosen. All that does is exactly what the diet industry wants you to believe, that you aren’t the problem, it’s the diet.
This way they know most people will keep switching from keto, to paleo, to weight watchers to, whatever, which means you’re going to keep spending money on something different and the new latest diet craze.
Don’t be a part of that shit. You don’t need a program at all, you need to keep track of what the fuck you put in your mouth.
Keep track of your shit and stop fucking around. It’s just like anything else, you half ass it and you get shitty results. You have to stop with the fucking excuses also. You either eat what you have to so you can reach your goal, or you don’t. It’s that simple.
When is enough enough and you say, I’m not doing this shit anymore?

Workout:
Single Leg Deadlift
3×8 ea leg
Moderate KB

Metcon:
4 Rounds
Run 600
15 Swings 70/35
20 Wall Ball 20/14

Did you happen to see the news on channel 12 yesterday?
Did you see the story they covered about the clocks moving forward and the effects of it?
They said the hour of sleep we lose causes stress, depression and even heart attacks. Are you kidding me!
This is the society we have become, we can’t even go with an hour less sleep one fuckin day without it causing physical and mental health issues?
Can’t we deal with shit anymore?
What’s next? God forbid Starbucks runs out of Frappacinos.
Crazy, absolutely fuckin crazy.

Workout:

Bench Press
5 x 5
Increasing weight each set

Metcon:

For Time:
40-30-20-10
Air squat
GHD Sit ups
20-15-10-5
Pull up

I was supposed to send this a couple of weeks ago.

You may have noticed the box with all the dogs on it in the gym.  If not well, there is a box.  Coach Lorraine’s daughter, for part of her confirmation service, chose to help shelter dogs. How better than to support our very own Jennifer Sinigaglia (Parisi)Town shelter she voluteers at. 

YOU CAN HELP BY BRINGING IN NEW OR GENTLY USED BLANKETS FOR THE DOGS CAGE FLOORS SO THEY COMFY OR BY SIMPLY ORDERING FROM THE AMAZON LINK BELOW

https://www.amazon.com/hz/wishlist/ls/11EF1YS19T3J8?ref_=wl_share

The box will be around for a month, and you can see all the town dogs on the box for adoption that you are helping.  Both front and sides of the box  are covered with these beauties.  Thanks in advance because I know we can always count on our crossfit family to come through.

Workout:

Overhead Squat
5 x 5 @moderate weight
If your Overhead squat sucks just do an empty barbell
Do not increase the weight if you do not feel comfortable with the movement. Ego can get you injured. So don’t be silly
Metcon:

3-6-9-12-9-6-3
Power Clean and Jerk (155/105)
Burpee Box Jump Over (24”/20”)
This is a heavy Clean and Jerk. If you’re technique needs some work you might wanna lower the weight, a lot.
These are also Box jump overs, not get overs so if you can jump over the box.
Scale from jump overs. Get overs, box jumps or step ups

Did you see the lawsuits against Ozempic used for weight loss?
The lawsuits claim that the drug causes Gastroparesis.
This is when the digestion process slows down or sometimes stops preventing your stomach from emptying.
What’s ironic is it can sometimes be cause by diabetes. That’s funny because Ozempic is a diabetes drug.
You may have felt this before if you have had surgery in the past.
If you have felt it before you know it can be painful as a mother fucker.
So, if you are taking it just be careful. I can’t guarantee you’ll get it if you take the drug but I can guarantee the drug company doesn’t give a fuck what happens to you.
Do you know what works well if you’re trying to lose weight?
Stop eating so much fucking food.
Lower your fuckin calorie intake.
This actually works terrifically, and an added bonus is you won’t burn all your muscle and lose bone density to malnutrition.
But don’t take my word for it, try it yourself.

Workout: 24.2
Amrap for 20 minutes
300 meter row
10 Deadlifts 185/125
50 Double unders
Scaled weight is 135/95 and 50 Single unders
Single unders, I don’t know what to say, this happens every year, every year!
Why not just practice them and get them?
Even if you don’t put your scores in for the Open doesn’t it bother you that you can’t do the Rx?
I can understand not doing the Rx weight but an exercise, an easy exercise if you just practice.
The thought process just eludes me. You are jumping over a rope that passes twice, you’re not doing 15 back flips into a handspring off a pommel horse!
I don’t understand.

Workout:
6 Rounds
1 Minute each station
Bike for cals
Plank/
Row for cals
Single arm farmers carry (heavy as fuck)
Ski for cals
1 min rest

Workout:
5 rounds
60 Double Unders
15 Hang Clean and Jerk (75/55)
100ft Walking Lunge
If you are able to run through the Double unders please do so. If you are having trouble, try and do as many as you can each attempt till you hit 60.
If you can’t do double’s at all because you choose not to practice them, then do triple the amount of singles.
Either way, do the rope and the hang clean without stopping if you can. With the lunges just try and walk at a slower pace than the first two exercises.
You may also choose to use Dumbbells for the lunges if you like. That’s a lot of lunging so make sure you stay upright with weight or no weight.