Friday, February 27, 2015

February 27 2015

1 Class at 5PM Today

On the minute for 12 minutes with climbing weight perform:

2 Power Cleans +1 Jerk


4 Rounds for Time of:

12 Jerks 
12 Box Jumps
12 Power Cleans 
12 Pull ups

* use approx 60% of complex max

Wednesday, February 25, 2015

February 25 2015


Teams Of 2
As Many Rounds as Possible in 20 Minutes of:

30 Wallballs (20/14)
20 SDHP 
10 Deadlifts (225/155)

*Complete full round before switching partners
Scale as needed


Strict Press

Monday, February 23, 2015

February 23 2015


3 Rounds For Time Of:

15 H.R. Pushups
15 Hang Power Cleans 95/65
15 Burpees over the bar


Back Squat

Friday, February 20, 2015

February 20 2015

1 Class at 5Pm Today

Skills Practice:

On The minute for 10 minutes:

Odd Minutes:  15 Double Unders
Even Minutes:  8 Toes To Bar


Rounds of 21-15-9 of:


Barbell Row

Wednesday, February 18, 2015

February 18 2015


For Time:

50 KB Swings
10 Box Jumps
40 KB Swings
20 Box Jumps
10 KB Situps
30 KB Swings
30 Box Jumps
15 KB Situps
20 KB Swings
40 Box Jumps
20 KB Situps
10 KB Swings
50 Box Jumps
25 KB Situps


Bench Press

***Work on Jump Rope Skills between sets

Monday, February 16, 2015

February 16 2015


15 Minutes to establish a 3 Rep Max Deadlift
(Aim to do it in 5 Sets)


For Time:

12 Deadlifts 
40 Wallballs 20/14
9 Deadlifts
30 Wallballs
6 Deadlifts
20 Wallballs
3 Deadlifts
10 Wallballs

*** Deadlifts should be done with 70% of 3 Rep Max

Friday, February 13, 2015

February 13 2015

1 Class at 5Pm Today 


Death by Shuttle Sprint

For the ‘Death By’  Shuttle Sprints you will perform 1 sprint the 1st minute, 2 sprints the 2nd minute, and so on, until you are no longer able to finish the required sprints in that minute.

Into Tabata rounds of:

Bear crawl
Crab walk


Strict Press

Wednesday, February 11, 2015

February 11 2015

As Many reps and rounds as possible in 2,4,6 and 8 minutes
with 1:30 rest in between rounds of:

15 Burpees
25 Wallballs
15 Toes to Bar
25 KB Swings
15 DB Clean and Jerks  
25 Box Jumps


Back Squat


Monday, February 9, 2015

February 9 2015

Class at 5pm and 6pm tonight

10 Minutes as many rounds as possible of:

15 Barbell SDHP 75/45
15 Thrusters 75/45
15 Box Jumps

Immediately into: 

10 Minutes as many rounds as possible of:

5 Burpees
10 Alternating DB Snatches 35/25
15 Double unders


Barbell row

**Strict pullups between sets

Friday, February 6, 2015

February 6 2015


On the 2nd Minute for 14 minutes

6 Deadlifts + 3 Hang Cleans + 1 Jerk

**Increasing weight each set 


Teams of 2

As Many rounds as possible in 20 Minutes of:

Partner 1: Hang Power Cleans 95/65
Partner 2: 50 Foot Double Kettlebell Walking Lunge (70/53)

Partners switch movements when walking lunges are complete - Score is total Power cleans

Wednesday, February 4, 2015

Eat Better Please

Almost every day someone new asks me to help them with either losing weight or figuring out which foods they should be eating and almost everyday they stand there and look at me like I just told them their first born baby died when I tell them what they should be eating.

Here’s the deal you’re overweight, I know your friends and family aren’t telling you that you are, but they are just being nice and they are most likely overweight also, so they are never going to put it to you straight but I am.  The reason you’re overweight is because you think because you worked out for an hour today it's ok to go home and eat 4 slices of pizza, call it a meal and then tell yourself that you deserve a cookie or ice cream or whatever else piece of junk food you come across everytime you stand in line at a store, visit someones house or get bored and think you need to eat something.  So stop it, you keep saying that you want to lose weight, you keep coming to the gym to work out, you keep checking the scale and the mirror and seeing nothing happen and most of all you keep going to the supermarket every week and completely disregarding all of that by filling your carriage with soda, frozen pizzas, little Debbie cakes, chips, cookies, ice cream, breads by the loaf, cereals full of sugar and stopping at Dunkin Donuts on the way home to grab a “treat”  Just stop, you don’t need a treat, you’re not five years old, it's not your birthday and it's not “Just one do-nut” you do this all the time and guess what, that shit is adding up and I know it because I see you and I have a brain that knows you are leaving this “one time thing” out everytime I ask you what you ate today. 

I know that sounds harsh, but the truth is painful sometimes and the truth is excruciating when you’ve spent most of your days treating your meals like some kind of reward for waking up, making it to lunch or coming home at the end of the day.  That is the biggest problem I find with most people, they are looking at food and their meals as something to bring them joy or make them happy.  The reason we eat food isn’t to make us feel good, sure maybe once in a while you’ll treat yourself to something that tastes good but the majority of your meals should have a much more biological uses intended, like energy, muscle recovery, nourishment or most importantly preventative maintenance.  Think about it, if you thought about the things you put into your body now as preventative maintenance from health issues later in life I’ll bet you wouldn’t eat a whole lot of what you do on a daily basis.   But people don’t think like this, they like to do things too late, “Oh, my doctor says I’m diabetic so I can’t drink soda anymore” how about don’t drink soda so you don’t become diabetic.  Why do you go to the dentist?  Not because it's fun or you like it, because you don’t want to walk around with rotten teeth.  It should be the same for the foods you eat, stop using the excuse that you don’t like something that is good for you, its just dumb.  It’s really that easy, stop eating food for pleasure and eat real foods.  What are real foods?  Ask yourself if it was alive once.  Real foods were pretty much either a plant or an animal once, if you stick to that question you’ll almost always be safe.  Sure there are a few exceptions but it won’t kill you if you skip them to, I promise. 

Shop mostly on the perimeter of the supermarkets, that is where the real food is, they usually have to keep it cold because real food goes bad and fake food doesn’t, it will sit in that box for ever if you want it to, just like it does in your gut.  Not to mention those foods are polluting your internal ecosystem, when they remove the natural fibers and vitamins so that they won’t expire they mess up your digestive system disrupting beneficial bacteria and increasing infection and inflammation

Stop going to fast food restaurants, those foods are so full of additives and are so over processed, if you still eat at these places you really just aren’t paying attention to anything.   

"NO SUGAR ADDED" Just 53Grams!!!!
and last STOP BELIEVING LABELS pretty much everything packaged nowadays has some bullshit label on it trying to pass itself off as good for you, if you're going to eat things that are packaged at least read the nutritional facts not just the name of the product.  Almost all those "healthy" bars or cereals are full of sugar and stripped of fiber so they are completely the same as eating straight candy bars.  Check the sugar content in the things you eat, I'm sure you'll be amazed as to how they match up with what you don't want to be eating.

A Nature’s Path Orange Chocolate Bar has about as many calories as an Almond Joy.
and 19Grams of sugar. 

A Slim Fast! Oatmeal Cinnamon Raisin Bar has as many carbs as a Kit Kat.

A Kashi GoLean Malted Chocolate Crisp Bar has more carbs than a 3 Musketeers bar and 35 grams of sugar.

Believe me, it is fine if this is not the way you want to live, maybe you like being overweight maybe you are still holding on to the attitude of your youth that, "Those things just won’t happen to me” that is fine, be fat, eat whatever you like, I say if you’re going to do it, go hard and become a 400 lb heart patient but please for the love of god don’t ask me for advice on how to eat unless you are planning to make an effort, it’s a waste of my time to detail how to eat and then have to listen to your excuses of why the way every single human prior to the agricultural revolution ate doesn’t work for you. 

February 4 2015


8 Minutes as many rounds as possible of:

8 Push Press 115/75
8 Toes to Bar

Rest 3 Minutes

8 Minutes as many Rounds as possible of:

8 KB SDHP 72/53
8 Renegade rows



Tuesday, February 3, 2015

February 3 2015

Classes at 5pm and 6pm tonight


5 Rounds of:

20 KB Swings
30 Wallballs
40 Pushups

**Rest exactly 2:00 between rounds

The rest between each round is intended to have you fully recover so that you can perform each round at a maximum effort.  The work periods are meant to be completed without rest at relative maximum intensity.  If you pace yourself you are missing the point and it becomes a much less effective workout.  It would be like someone doing 8- 400M sprints with equal rest in between and someone else running two miles, sure the same amount of work is completed but they are two very different workouts.  In a program designed to bring you all inclusive fitness you have to be able to perform well at both types of workouts and that is why some days we go long and steady and some days we go short and fast.   


Front Squat

Monday, February 2, 2015

February 2 2015

Snow Day - Go Shovel

All  Monday Classes are moved to Tuesday night...
See You at 5pm and 6pm Tomorrow 
Spread the word