Monday, February 27, 2017

February 27 2017

 Class at 5PM and 6PM Today 
Get your Weigh Ins done

3 Rounds for Time of:

15 Power Cleans 95/65
30 Double Unders
15 Shoulder to Overhead 95/65
Run 400M


Front Squat 

**From the rack or the floor

Friday, February 24, 2017

February 22 2017

Class at 5PM Today

Week 3 Weigh Ins start today 


4 Rounds for Time of:

Run 400M 
15 Pullups
30 Pushups


Push Press

Wednesday, February 22, 2017

February 22 2017

Class at 5PM and 6PM Today


2 Rounds as fast as possible :

15 WallBalls
50 Double Unders (sub 20 Tuck Jumps)

Rest exactly 1 Minute and repeat the two rounder twice more



Monday, February 20, 2017

February 20 2017

Class at 5PM and 6PM Today

Week 2 Weigh Ins Due Today 


Teams of 2 Complete as Many Rounds as Possible in 20 Minutes of:

20 Burpees
20 Hang Power Snatches 95/65
20 Toes to Bar 
20 Box Jump Overs
20 Shoulder to Overhead  95/65

On The Minute for 12 Minutes:
Odd: 1 Hang Power Snatch + 1 Overhead Squat
Even: 5 Gymnastic Kips on Bar

Credit Where It’s Due:
Huge congratulations go out to Bry for putting all her hard work to use at the Atlantic States Open this weekend where she not only hit a new competition PR in her clean and jerk and matched her competition PR in the snatch but she did so after dropping two weight classes since her last competition.  She worked really hard over the last couple of months to reach this goal and walked away with some awesome results.  When she first asked me back in December about which weight class she should enter I’m pretty sure she thought I was crazy but she took the risk anyway, set a goal and accepted the challenge.  This meant huge sacrifices in her diet, spare time and sometimes her confidence level but she overcame all of that and it paid off.  She took these last couple of months to really dial in her diet, showed up to every open gym session to work on technique and went through some pretty awful workouts by herself to make sure to hit that weight loss goal.  AND, just because I know she would never brag about her numbers I’ll do a little of that for her, at this same meet last February she competed in the 75KG Weight Class and finished with an 88KG Total.  This year she dropped two weight classes (17Lbs) to the 63KG Class and finished with a 96KG total, if that’s not something to be happy and proud of, I don’t know what is.  So now that we're finishing week 2 of the weight loss challenge and you might be losing some motivation, take a lesson from Bry and set a goal for yourself that puts you out of your comfort zone, she could’ve easily competed in the same weight class as last time and attempted lifts she knew there was no risk in hitting but she did neither of those things.  She set her goals high and put in the work to achieve them, walking away with way more than just some scores at a meet.  Setting that one goal helped her achieve gains in strength, fitness, technique, body composition, mental toughness, confidence and health. When you see her, make sure to congratulate her on all of that and then set a goal of your own and see it through…

Friday, February 17, 2017

February 17 2017

Class at 5PM Today 
Week 2 Weigh Ins begin today
Teams of 3 complete 1 round  for time of: 

200 Wall ball 
120 Ring Dips*
60 Deadlifts 225/155

One person working on the three movements while 1 person rests and 1 team member rides bike for calories throughout.  Team members can alternate however they choose.  No reps can be accumulated unless bike is moving.  
Score is time minus calories 
1 calorie = 1 second  

*Scale to H.R. Push-ups 


Front squat 

Wednesday, February 15, 2017

February 15 2017

Class at 5PM and 6PM Today


On The Minute for 10 Minutes

Odd: Barbell Row  - 10 reps @ 60% Bodyweight
 Even: 2 Kip Swing + Kip


For Time:

15 Russian KB Swing 72/53
1 Pullups
14 Russian KB Swing 72/53
2 Pullups
13 Russian KB Swing 72/53
3 Pullups
12 Russian KB Swing 72/53
4 Pullups
And so on, UNTIL - 1 Russian KB Swing 15 Pullups

Monday, February 13, 2017

February 13 2017

Class at 5PM and 6PM Today 

Week 1 Weigh ins are due today by 7PM 
So far, those who have already weighed in have averaged about a 2-3LB loss in the first week- Great Job! If you keep that up you could be on pace to lose 16-24+ Lbs by the end of the 8 weeks.  Keep that in mind when you begin to lose focus..  Keep it up


As Many Rounds as Possible in 18 Minutes:

15 Box Jumps
12 Push Press 115/75
9 Toes to Bar 


Push Press 

From The Floor

Friday, February 10, 2017

February 10 2017

Class at 5PM Today


Teams of 2 each complete 5 Rounds of:

15 Hang Power Snatch 75/55
30 Double Unders

* Partner 1 must complete 50 Air squats while partner 2 is working before starting next round. 

On The Minute For 14 Minutes

Odd: 1 Snatch Deadlift + 1 Hang Power Snatch + 2 Overhead squats

Even: Rest

Week 1 Weigh Ins can be done as early as today and must be done by Monday at 7PM
I hope you’ve been good

Wednesday, February 8, 2017

February 8 2017

Class at 5PM and 6PM Today 

On The minute for 20 Minutes complete:

Min 1: 10 Toes to Bar
Min 2: 15/12 Calories Bike
Min 3: 9 Box Jump Overs
Min 4: 3 Power Cleans + 12 Deadlifts 115/75


Strict Press

For those of you that were asking and paying attention to your calories/macros The Green Drink that Amy brought in and suggested breaks down as follows:

Calories per serving: 62
Carbohydrates: 14
Protein: 2.5
Fat: 0.5

With the amount of fiber in this drink the carbs are basically cancelled out so go ahead and drink it, it will almost not even effect your numbers.

Monday, February 6, 2017

February 6 2017

Weigh Ins and $20 are due today for those participating in the weight loss challenge
Class at 5PM and 6PM Today


As Many Rounds as Possible in 7 Minutes of:

7 KB Swings 72/53
7 Burpees 

Rest 7 Minutes and Repeat


15 Mins to establish a 20 Rep Back Squat max

* Try to establish it with no more than 50 total reps

Friday, February 3, 2017

February 3 2017

 Class at 5PM Today 


Teams of 2 Complete As many rounds as Possible in 20 Minutes of:

20 SDHP 75/55
10 Hang Squat Cleans 75/55

*A Barbell, Kettlebells, Dumbells, Sandbags or Medballs can be used and subbed for the squat cleans, Team Choice...


Every 90 seconds complete 3 Deadlifts @ 65% of your 1 rep max for 15 minutes 

Weight loss Challenge:

Weigh ins for the weight loss challenge can be entered as soon as today but must be in by Monday at 7PM along with your $20 Entry fee.  I put together a BASIC meal plan below as a good guide for how I would like to see you eating throughout the challenge.  I tried to keep it as simple as possible. If it was never alive, stay away from it.  As you can see the idea throughout the plan has you eating very low sugar and REAL foods, basically if you stick to this type of thinking you will be OK and see results. In any of the foods that I put in that are not fresh or whole foods I put the brand/type that I've used and trust, there's a lot of crap out there in so called "Healthy" boxed foods so I like to only recommend what I've looked into myself.  Remember this is an effort to lose weight, in order for that to happen there has to be caloric sacrifices. I know that this plan to some people may look a lot different than what you're used to but again, unless you make some real change nothing is really going to happen.  I need to get you into a calorie deficit to lose, the focus right now is not to grow, build muscle or maintain your bodyweight.  For the next 8 weeks we are trying to lose weight and I think this is a good starting point, try it for a few weeks to see if there is change happening and then we can adjust accordingly.  The only way to know if something is working is to give it a chance to work.  Take note of the portion sizes and weights, if you don't have a food scale get one, after a few weeks you will be able to see real servings by eye but if you've never measured or weighed your food before, you should start now and see what you learn.  Also take note that nothing is accounted for in terms of beverages, this means you should be drinking no calories, this is the easiest change to make, a lot of people drink more than 500 calories a day (1LB a week) without even noticing, start noticing.  This means no juice, soda or BOOZE. It also means drink your coffee black and carry your water all day long.  If you're drinking anything other than water you're probably drinking calories so just don't.  Drink your water and drink plenty of it, think 1/2 your bodyweight in ounces...minimum.  I put this together based on the average person in the challenge so some of the portions can be adjusted for the men and there are definitely foods that can be subbed in and out but as far as the macro-nutrients and calories go this is a good guide for where you should be focusing.  You'll also see that on the lunches and dinners it shows all different types of meats, this is up to you.  Basically this is where you should be eating a dead animal, the calories and macros will vary a bit depending on the animal but if you have weighed it correctly you'll be safe enough with whichever you like best and you can mix it up. Lastly, be mindful of what you are putting on these foods, anything basically adds calories (salad dressing, ketchups, marinade, etc..) to your day and is really unnecessary during a weight loss challenge so just leave it out. The whey protein should absolutely be taken post workout and it is up to you whether or not you take it on your rest days, I suggest taking it to help with your recovery and believe there is enough room in the plan to still lose even if you're taking it on your off day but if you're going to remove something on the days you aren't moving as much, this is what to take away.  I used the nutritional facts from the Catalyst brand that I recommend and can be bought here: I used it because it's clean, trustworthy and DBSC members get a 10% discount but if you already use something else just make sure its nutrition is at least close to what you see here. I'm sure some of you are nervous about the fact that nothing is being taken in after meal #5, this is done on purpose, I am aware because you are all evening clients that this meal is most likely not until after 6:30 or 7PM if this is the case there really is no need to be eating after this time, eat your food, drink some water and go to bed letting your body recover well.  If you are someone who "needs" something after this time, kill your craving with a piece of fruit or something simple, don't ruin your whole day and turn to junk food.  Amy sent me a recipe for a healthy Green drink that I will post up soon and  I believe she may be bringing samples in on Saturday morning, it's full of antioxidants and made entirely with fruits and vegetables and it tastes really good, this would be a good time to sneak that in if you absolutely have to have something but if you really are trying to lose don't make it an every night thing.  Make smart choices.  Your diet is everything in a short challenge like this so stay on top of it.  I know there will be days that you come off script a bit, that will only be OK if 90+ percent of the time you are on. If you truly stick to this I have no doubt you will be happy after the 8 weeks is over so sacrifice for a bit now and reap the rewards in the end.  Good Luck

Wednesday, February 1, 2017

February 1 2017

Class at 5PM and 6PM Today 


As Many Rounds as Possible in 15 Minutes of:

20 KB Swings
20 Box Jump Overs
50 Ft KB Goblet Lunge


Bench Press
Back by request and popular demand, weigh ins will start Friday for the the annual weight loss challenge, you will have until Monday to get your starting weight recorded at the club!   Entrance to the contest will cost $20 cash due at your first weigh in and we will hold weekly weigh ins to track your progress and also hold you accountable.  Any pound gained from your first recorded weight at any of the weigh ins will cost you 1 dollar per pound and go directly into the pot for the winner at the end. Losing zero lbs at a weigh in will cost nothing but your pride.  The winner on April 1st will get 100% of the money raised. To make things easy and give plenty of opportunity to be here for weigh in each week, weigh ins can be done as early as Friday but must be recorded by 7PM on Mondays.  The final weigh in must be done on either Friday March 31st or Saturday April 1st.  All weigh ins will be as confidential as you like and must be done at the gym, on our scale.  Missed weekly weigh ins will cost 5 dollars and go into the winners pot as well.  The winner will be decided by the total percentage of weight loss, not pounds lost.  What does that mean? Basically it corrects things for the people who don’t have a lot of weight to lose and evens things out for women competing with men who generally weigh more and lose pounds at a faster rate.  So if I weigh 200lbs and lose 5 lbs, I have lost 2.5% of weight but if you weigh 150lbs and lose 5 lbs you have lost 3.33% meaning you lost more and you win… One thing different from last year is the fact that many of you do not need to be part of this challenge this year (Congrats and you're welcome!).  A lot of you should be thinking less about losing pounds on the scale and more about the quality of the food you eat and how it effects your performance, overall well being and body composition.  Because of this I will be rejecting some of you who don't need to lose from joining the challenge and expecting anyone who is entering to explain their goal and reasons behind entering.  This doesn't mean there's not some fun in store for those of you not participating, I'm going to be asking some of you to help stay on everyone involved and help keep them motivated, you will help hold them accountable each week and listen to them whine about how they miss being a sloth and eating trash.  This is a great way to ride out the rest of the winter, stay motivated and go into the spring feeling healthy with real results.  Just coming in a couple of times a week and going through the motions and then eating everything in sight the rest of the week and drinking all weekend doesn’t balance out your health, let’s balance some things out.  After all, what else is there to look forward to in February and March anyway, lets get to April looking and feeling good. Friday we'll talk about some foods to avoid and how/what you should be eating over the course of the challenge and in the future.  For now enjoy your last few days of freedom...Good Luck 

Here are some links to some past posts to keep you busy until we start: