Wednesday, March 30, 2016

March 30 2016



 Class at 4pm, 5pm and 6pm today 

Conditioning:

3 Rounds for Time of:

Run 400M 
20 Pushups
15 Squat Cleans 75/55
10 Strict Pullups

The barbell in this workout is intended to be light so that you are moving fast but also to allow you to focus on technique, everyone needs to be standing tall on the pull, achieving full depth in the squat, and standing the bar up completely each rep - blowing through the movement because its light without regard for how it should be done will not allow you to get better, whether it is a medicine ball, a pair of dumbells or a 300 pound barbell the movement should look the same.



Strength:
5 Climbing sets of:

3 Strict press + Push Press (from the floor)


Monday, March 28, 2016

March 28 2016

 Class at 4pm, 5pm and 6pm Tonight

THIS IS THE LAST WEEK OF THE WEIGHT LOSS CHALLENGE, YOU SHOULD BE REALLY FOCUSING THIS WEEK TO FINISH WITH A GOOD FINAL WEIGH IN.  MAKE SURE YOU GET IN TO CLASS AND YOUR DIET IS ON POINT.  FINAL WEIGH IN CAN EITHER BE DONE FRIDAY APRIL 1ST OR SATURDAY APRIL 2ND. WINNER WILL BE ANNOUNCED AND AWARDED MONDAY APRIL 4TH!  TO KEEP YOU ALL PUSHING ALL CURRENT STANDINGS ARE BEING KEPT SECRET BUT I WILL TELL YOU IT IS STILL UP IN THE AIR.  THE LEADERS ARE TOO CLOSE TO CALL AND GREG "THE DARK HORSE" STEPHENS HAS SUDDENLY POPPED UP IN THE RACE BY HITTING A 15 LB TOTAL LOSS THIS WEEK AND GIVING HIM A GOOD CHANCE TO RUN AWAY WITH IT.  

Conditioning:

With a Running Clock Perform:

1 minute of Box jumps 30/24
1 minute of Sumo Deadlift High Pulls 115/75
2 minutes of Box jumps 30/24
2 minutes of Sumo Deadlift High Pulls 115/75
3 minutes of Box jumps 30/24
3 minutes of Sumo Deadlift High Pulls 115/75
 
No rest between movements - Score is total reps 

Strength:
 
Back squat 
7-7-7-7-7

Friday, March 25, 2016

March 25 2016




Class at 4pm and 5pm Today 

Conditioning:

For Time:

21-18-15-12-9-6-3 Reps for Time of:

Thrusters 95/65
Bar Facing Burpees

SCALE AS NEEDED

Strength:

Bench Press
7-7-5-5-5

Wednesday, March 23, 2016

March 23 2016



Class at 4pm,5pm and 6pm Tonight
 
 10 Days until final weigh in!!  Now is the time to keep everything 100% strict and stay committed to what you said you were going to do 8 weeks ago, not give up...

Strength:

On The minute for 14 Minutes complete:

Odd: 7 KB Swings + 7 Hollow/Arch
Even:  7 Front Squats 135/95 (from the floor)
 

Conditioning:

35-30-25 reps for time of:

Deadlifts 135/95
Wallballs
Pullups

Monday, March 21, 2016

March 21 2016



Weigh Ins due tonight!!!  This is the final push, stay motivated and hold strong onto your goal..  
2 More weeks of weigh ins after today. 

Conditioning:
For Time:

1 round of:
100 Double Unders
50 Airsquats
30 Push Press 95/65 
Immediately into 2 Rounds of:
50 Double Unders
25 Airsquats
15 Push Press 95/65
Immediately into 3 Rounds of:
33 Double Unders
16 Airsquats
10 Push Press 95/65 

Strength:
Barbell Row
5-5-5-5-5


Friday, March 18, 2016

March 18 2016




Class at 4PM and 5PM Today



Conditioning:


27-21-15-9 Reps for time of:

Thruster 95/65
Box Jump



Strength:



Back squat
7-7-5-5-5

Wednesday, March 16, 2016

March 16 2016

 
 Class at 4PM, 5PM and 6PM Today

Conditioning
 
2 Rounds for Time of:
Sprint 400M
15 Toes to Bar
30 Deadlifts 225/155 (or roughly 50-60% of a safely performed 1 rep max)
45 KB Swings 53/36 

Strength:
 
Strict Press
5-5-5-5-5

Monday, March 14, 2016

March 14 2016


Class at 4pm, 5pm and 6pm today

Conditioning:

5 Rounds of:
As Many Reps as Possible in 3 Minutes of:

3 Power Cleans 135/95
6 Pushups
9 Airsquats

Rest 1 Minute between Amraps

Strength: 
On the minute for 12 Minutes
Odd: 2 Touch and go power cleans (climbing)
Even: 20 Double Unders

Friday, March 11, 2016

March 11 2016

Class at 4PM and 5PM Today


Only 4 more weigh ins including todays, there's definitely some great losses happening with mostly everyone down but can anyone catch Kathy's current 10.6% loss???


Strength:

On The Minute for 12 Minutes:

Odd Minute: 2 Deadlifts (Climbing when safe)
Even Minute: 20 Situps

 This will help me determine what you should be using for the workout - Veterans should go HEAVY through this, it's only 6 sets of 2

Conditioning:

As many Rounds as possible in 15 minutes of:

7 Deadlifts
14 Box Jumps
21 KB Swings 53/35

Wednesday, March 9, 2016

March 9 2016



 Class at 4PM, 5PM and 6PM Today

Strength:
 On The Minute for 14 Mins
Odd: 2 Squat Clean Thrusters (Climbing)
Even: 20 Double Unders (unbroken)


Conditioning:

For Time:

18 Thrusters 95/65
Run 400M
15 Thrusters 115/75
Run 400M 
12 Thrusters 135/95
Run 400M
9 Thrusters 155/105
Run 400M

*Scale as needed

Monday, March 7, 2016

March 7 2016



 Class at 4PM, 5PM and 6PM Today
Get your weigh-ins done by Tonight
Conditioning:

3 Rounds for reps:

With a running clock accumulate max reps in 1 Min at each station, no rest during transitions 
Score is total reps each round

Wallballs
Sumo Deadluft High Pull 75/55
Box Jumps
Push Press 75/55
Bike Calories
Rest
Strength:
On The Minute for 12 Minutes
 
Odd: 5 Strict Pullups
Even: 6-8 Bench Press Body weight/3/4Bodyweight

Friday, March 4, 2016

March 4 2016


  Class at 4pm and 5pm Today
 Conditioning:

For Time:

50 Box Jumps
50 Jumping Pullups
50 KB Swings 35/25
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Supermans
50 Wallballs
50 Burpees
50 Double Unders

Strength:

Barbell Row
5-5-5-5-5

 A Word on Portion sizes…

“But I’m eating healthy why am I not losing weight?”

My suspicion is that you are not weighing or measuring your foods and have no idea what a true portion size is because everywhere we go nowadays portions are huge, so instead of going in to a long essay about not filling every square inch of your plate with empty calories I thought I’d point out a few places you might be ignoring calories thinking, “It’s no big deal” or, "This is good food so it doesn't matter."

 Lets start with Cereal,


I only chose this cereal because it's the only breakfast cereal I had in the house but really no matter which cereal it is the point is the same.  This particular cereal is 200 Calories per serving which is probably pretty low compared to a lot of the popular, sugar filled cereal brands.  The thing to pay attention to is that 1 serving (200 Calories) is only 1 cup.  


Are you using twice that? Maybe 3 times that, it's not that difficult to get there if you fill a regular cereal bowl. 



Are you adding milk? If so, How Much? 

This should be thought about both in your cereal and in your glass, I know when I drink a glass of milk, it's a lot more than the 8 ounces that makes up 1 serving and shown in the glass below.  When you're calculating your calories for the day are you counting everything you drink with your meals as well?  Have a couple servings of milk and you've already added 300 calories to your cereal bowl do it again with a couple servings in a glass at dinner and you're talking 600 Calories in milk alone.  Things like this add up fast.  
 

 






















How about your snacks? 

A lot of people are telling me they are eating some kind of nuts for their snack, while the good fats in nuts are great they are also very calorie dense. Yes you should be eating them but make sure you're paying attention to how many nuts or how many servings you're taking in.  In this package of mixed nuts a serving is 28 grams, (Pictured above/Not very much) much less than a handful but still, 170 calories.  Do you take the amount shown on the scale here or do you take a few handfuls and turn that snacks calorie count into a full meal?



And salads, I'm hearing a lot of people really proud to tell me that they are eating salads everyday.  My question is always the same; Are you using salad dressing?  I see what restaurants put on salads to straight up ruin them, sometimes (most times) giving them a higher calorie content than if you had just ordered a cheeseburger but let's just say you're making your own salad.  The Organic Creamy Italian salad dressing that I had in my fridge is 150 Calories per 2 Tablespoons. 

So ask yourself 2 questions: 

1. When you are adding up your calories are you even taking in to account the minimum 150 calories in condiments that you throw on top of your food? 

2. Are you only throwing on 2 tablespoons or are you pouring calories on top of that salad that's making you feel so healthy eating?  

As you can see 2 Tablespoons is not a lot and you know the restaurant is overdoing it, ask for it on the side or don't use it at all.  


Lastly, and I really shouldn't even have to put this on here because you are in a weight loss contest!! But I know you're all out there reading nonsense telling you dark chocolate and wine is good for you so your taking that excuse and running with it. ALL CHOCOLATE IS CRAZY HIGH IN CALORIES even if your dumb magazine said you should eat it, you shouldn't, but if you're going to, pay attention to how much you eat.  This bar that is about the size of a regular Hershey's bar is 240 Calories per SERVING and there is 2 and a half servings in total in the package.  YES, I know you eat the whole thing so, congratulations you were good all day and that little snack you wanted after dinner just gained you 600 calories and erased your calorie deficit and hope of losing any weight.  Forget the chocolate, ditch the salad dressing, eat and drink regular (not supersized) portions of your meals and healthy snacks and you will see results. This was just a couple of commonly overlooked examples but this approach needs to be paid attention to in everything you eat, read labels yes, but also take note of what the label is saying and use a scale or measuring device at least until you can relearn what normal portions look like...

Wednesday, March 2, 2016

March 2 2016


Class at 4PM, 5PM and 6PM Today

Conditioning:
As Many Rounds as possible in 7 Minutes of:

21 Wallballs
11 Deadlifts 
(Men use body weight/women 3/4 Body weight)

Rest 3 Minutes 

As Many Rounds as possible in 7 Minutes of:

21 KB Swings 53/35
11 Pullups

Strength:

Front Squat
5-5-5-5-5