“Finally!!!”

Posted: January 4, 2016 in Uncategorized

2016… Finally!!!

No More “Random” Programming…

I’m Not Going To Lie…

It Was Pretty Freakin’ Exhausting Programming The “Holiday Season” WODs…

Why???

I’m Not Trying To Come Off As An AssHole… But…

Let’s Face It…

A Lot Of People Decided To Take The Entire Month Of December Off…

Good Luck With That…

Some People Would Pop In Here & There…

Lost & Confused…

And Then There’s The Very FEW Athletes That Came In Day In & Day Out…

No Matter How Early In The Morning…

No Matter How Late @ Night…

No Matter The Weather…

Whatever Category You Fall Into…

It’s A New Year!!!

Remember All Those ” Shoulda, Woulda Couldas”???

F–K Em!!!

I Know… Life… It’s A Bitch…

But Get Your Asses In The Box As Much As You Can & Work Your Ass Off To Make 2016 The Year You Actually Reach Whatever Your Goal Is!!!

So I’m Just Going To Lay Some Of It Out For You…

FIRST… THE 40 DAY PALEO CHALLENGE!!!

YOU’LL BE SEEING THIS POST ALL WEEK…

The Challenge Will Last 40 Days From Your Initial Weigh In…

You Can Weigh In As Early As Monday, January 4th Up Till Friday, January 8th…

Weigh Ins Will Be Performed Weekly.. BUT… No Penalties Will Apply…

At The End Of 40 Days… You Must Have Lost At Least 7% Of Your Starting Body Weight…

There Is A $100 Buy In… $25 Goes To The Winner…

If You Do Not Win… But Lost 7% Of Your Starting Weight Or More… You Get Your $75 Back…

If You Do Not Lose 7%… That $75 Goes To The Box…

You Can Weigh In With Myself, Ivan, Danielley Or Alicia…

And Don’t Worry… We Got A Brand New Scale!!!

Mando Macias's photo.

Next… 1st Strength Cycle…

We’re Going To Perform Back Squats/Strict Presses/Deadlifts/Power Snatches @ 60% Of Your 1 Rep Max For The Strength Portion Of The WOD… With A Slight Change…

The MetCon Will Incorporate These Movements But @ Light Weight…

Each Week Will Go Up 5% Until We Hit 80%…

Then We Will Have A Strength “Rest” Week…

Then We Will Have A “Re-Test” Week…

Then Move Onto The Next Cycle With Different Movements…

And Then Repeat…

Then Move Onto The Next Cycle With Different Movements…

And Then Repeat…

And That’s All You Get…

Also…

As Far As The Olympic Lifting Class Goes…

We Gave You Guys 2 Shots…

If You Didn’t Try It Out… Don’t About Cry About It To Us…

Coach Ivan Will Decide If You Will Be Invited To Continue With The Saturday Olympic Lifting Session!!!

He’ll Let You Know ASAP…

And Make Sure To Check The Blog About Tomorrow Night For Info On The 40 Day Paleo Challenge…

ALRIGHT… HERE WE GO…

Strength: Back Squats- 5x5x5x5x5 @ 60% of your 1 Rep Max…

After Each Set Of 5… You Will Perform A 500 Meter Row/400 Row/300 Meter Row/200 Meter Row/100 Meter Row…

Not For Time… But… You Will Only Have 15 Mins To Finish…

MetCon…

For Time…

For Reps of 21-18-15-12-9-6-3:

Back Squats (Rx’d: M-95lbs/F-65lbs…)

Dubbs (Rx’d: M&F… No Penalty… MOD: Legitimate Attempts @ Double Unders… Confused??? I’ll Explain/Demo Before Each Class…)

After The Round Of 21/21… You Will Perform 10 AbMat Sit Ups…

After The Round Of 18/18… You Will Perform 8 AbMat Sit Ups…

After The Round Of 15/15… You Will Perform 6 AbMat Sit Ups…

After The Round Of 12/12… You Will Perform 4 AbMat Sit Ups…

After The Round Of 9/9… You Will Perform 6 AbMat Sit Ups…

After The Round Of 6/6… You Will Perform 8 AbMat Sit Ups…

After The Round Of 3/3… You Will Perform 10 AbMat Sit Ups…

3…2…1…GO!!!

Mando

“All Men Are Created Equal… Some Work Harder In Pre-Season…”

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