Are you all Cleaned out?
Get it, from the Cleans!
Sometimes shit is difficult, like having three day’s of Cleans. But just cause something is difficult doesn’t mean you don’t do it, on the contrary, it means you do it with more aggression.
Like eating well, it’s difficult but we manage to do it right. You do this shit all the time, why should it be any different with
something healthy?

Strength:
Barbell Bent Row
5 x 5
Find a weight you can get for 5-7 reps and do 5 sets of 5 reps
every 90 seconds. Make sure to stay tight

Metcon:
5 Rounds
3 Min Amrap
Row 500/Run 400
With the remaining time, complete as many Wall Balls (20/14) as possible till the 3 minutes is up.
Rest 1 min Between rounds
You Don’t have to do the 20/14lbs. This is hard as fuck with a lighter one.
When I say lighter one, I mean if the heavy ball is causing you to lose your form during the wod, go lighter!

Good News!
I didn’t get one email or any comments asking any questions about yesterday’s email!
That means everyone must be eating perfectly with none of the hiccups I explained yesterday.
This is terrific to hear.
Well, if anyone does have any problems sticking to a good diet this may help.
It’s consistency.
If you are consistently cheating here and there, you’ll never consistently lose weight.
If you consistently eat crap, you’ll consistently look like crap. If you consistently eat well day after day, you’ll consistently look great.
So when you are in a mood and feel like cheating think about consistency, think about how you’re going to ruin all that hard work you put into eating well.
Try and focus on staying consistent with your eating, think about what you’re going to look like if you don’t cheat everyday or every week.

Workout:

Burpees + Double Grace (60 Clean and Jerk) @135/95
10 Burpees + 10 Clean to Overhead + 10 Burpees +10 Clean to Overhead …
With a partner perform 60 Clean to Overhead
You each start both doing 10 burpees then one of you performs the 10 Clean to Overhead while the other rests.
Then do 10 Burpees together, then the other partner performs 10 reps and so on till each partner does 30 Reps and 70 Burpees ea.

HI,
How’s everyone doing with their nutrition?
Has anyone gained some weight over the last year or two and have been trying to lose it but have been very unsuccessful?
Is this you?
If you are asking if I’m talking to you, then it’s you.
If it is you then what seems to be the problem, like were are you losing the battle?
Is it a “I just don’t care” thing?
Is it a “I can’t stop stuffing my face at night” thing?
Or perhaps a “I start off well for my first meal and then it gets worse as the day goes on”, thing?
Maybe something little like, “I eat really well, I have a banana and oatmeal in the morning, but I just can’t lose the weight”, thing?
I would love to hear what kinda “thing” it is. So if this is you, send me an email please and be totally honest when you explain your “thing”.
Don’t worry at all, I will not bring it up in tomorrow’s email. I would never ever do that.
If this email pertains to no one that is wonderful news.

Strength:
Swings:
10 reps every minute on the minute
for a total of 10 rounds/ 100 reps (heavy as fuck)
Every rep, all 100 reps without question should be done with perfect form, no exceptions!!
Core is tight, using your ass and quads to accelerate.
When I say “heavy as fuck”, I mean go as heavy as you can with perfect form.

Metcon:
5 x 3 minute Amraps with 1 min rest
3 Power Cleans @135/95
6 Front Squats (same weight as cleans)
9 Push ups
Complete as many rounds in 3 minutes as possible then rest 1 minute and repeat for 5 rounds total.
Rest 1 minute between rounds

Thank you to everyone for being a part of Barbells for Boobs, we raised $3,000 for the charity and the pictures looked great.
Sorry I missed it, I’ll be back shortly.
Thanks to Lorraine for all the work she put into getting this done.

Complete 5 sets of the following, increasing weight each set:
1 Hang Power Clean
1 Hang Squat Clean
1 Clean

4 sets
1 Minute Max Rep Double Unders (everyone’s gotta have them by now right!) or Bike for calories. But I prefer you do double unders
1 Minute Max Rep Deadlift @135/95
1 Minute Max Rep Box Jump @20″
1 Minute Max Rep HSPU or Push Press @75/55
1 Minute GHD Sit ups or Ab Mat Sit ups
1 Minute Rest
Every minute should be 100% effort, move as quickly as you can maintaining correct form. On the Deadlifts, make sure you stay tight and use your hips. If need be raise the height of the barbell off the ground.

Hey Crossfit Family.  Getting Excited for us to get together to help raise money and awareness for Breast Cancer.  Attached you will find a link for Barbells for Boobs a well known organization.  You can find out what they are all about and click on our team link to start fundraising.  Any amount is awsome but you will see in link there are some really cool prizes too.  Easy share it on insta Facebook it gets donations great if not all it cost u was literally 5 mins to open link create your link to share or just share our link.  Coaches can assist if you like or see our very own Mel Graziano who helped get all this going. 
MORE TO COME ON OUR EVENT 10/23
Details and we are looking for volunteers to help out that day.   Yayyygg.
PS Shirt sale closes on the 7th…
PPS ask us about the Burpee Jar mmhaha

https://campaign.forboobs.org/BB4BXFITFMSYO

IT’S BOOBY TIME AGAIN, AND LORRAINE’S LETTING IT ALL HANG OUT!
BREAST CANCER AWARENESS MONTH IS HERE.  THIS YEAR WE WILL BE RAISING MONEY TO DONATE TO BARBELLS FOR BOOBS.  PURCHASE AN AMAZING T-SHIRT AND PARTICIPATE IN THE PARTNER WORKOUT THAT WILL TAKE PLACE ON SUNDAY OCTOBER 23RD.  T SHIRT ORDERS MUST BE IN BY OCTOBER 7TH SO SHIRTS CAN BE MADE ON TIME (LINK ABOVE).  YOU CAN STILL PARTICIPATE WITH A DONATION ON GAME DAY.  ALSO DETAILS WILL BE MADE AVAILABLE SHORTLY ON HOW WE WILL BE DOING ADDITIONAL FUNDRAISING AS WELL IF YOU WANT TO JOIN IN ON THAT OR VOLUNTEER THAT DAY TO HELP SET UP AND RUN THE SHOW.  SAFE TO SAY YOU EITHER KNOW SOMEONE OR OF SOMEONE IMPACTED BY THIS DISEASE SO LET’S GET TO WORK.  

PARTNER -WORKOUT (COACHES WILL BE AVAILABLE TO ASSIST WITH SCALING)

MIRACLE

M-800 RUN

I  100 BURPEES

R 150 LUNGE

A 200 CRUNCH/SITUP

C 300 PUSHUP

L 400 SQUAT

E 800 RUN

https://docs.google.com/spreadsheets/d/1ysq4zGmc71wvU-OszSmx26JEyM5IRIKUCmlaALXQI34/edit?usp=sharing

Wod For Wednesday 9/28
Every 90 seconds complete
1 Hang Snatch and 2 Snatches
7 sets total
Build up in weight

Metcon:
Every 5 minutes x 4 sets
250/200 Row or Bike 30/25 Calories
8 Power Clean
250/200 Row or Bike 30/25 Calories
8 Front Squats
Rx weight:
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105

Workout:

Front Squat w/ pause at the bottom
6 x 4
Build up in weight

Metcon:

3 Rounds
60 Double unders (If you still don’t have double unders you can do 75 singles instead while wearing underwear on your head. These may be your underwear or a pair of someone else’s)
20 Alternating DB Snatch @50/35
200 Run
10 Shoulder Rack Lunges (5 ea side)
20 Pull ups

Workout:

Every 2 minutes x 10 Rounds
3 Power Cleans
4 Front Squats
5 Push Jerk
4 Front Rack Lunges
3 Thrusters
Barbell Weight: 95/65
Complete all the movements at the start of every 2 minutes, rest whatever time is left.
Do all the exercises without dropping the barbell each round.
If the weight is not challenging enough you can increase each round.
Rest … then complete:
8 Rounds
Row for Calories (:20 on/ :10 off)

Workout:

Thruster 5 x 3
Build up in weight.
Start your work sets once you have worked up to a decent weight and increase from there.

Metcon:
21 Thrusters @95/65
42/34 Cal Row

15 Thrusters @95/65
30/24 Cal Row

9 Thrusters @95/65
18/14 Cal Row
15 Min Cap

Then…
3 rds
:20 Second Side Plank (ea. side)
20 Alternating V Ups
Rest 1 min B/T sets

Workout:

Back Squat 6 x 3
with 2 second pause
Increase weight ea. set, rest 2 min between sets
*2 second pause at the bottom

5 Rounds
16 Wall Ball 20/14
12 Burpees
400m Run
*Start with the Run