FRIDAY

I just wanted to say thank you to all the members who helped out on Wednesday!  Y’all were good sports about everything and made us look damn good.  I’m sure we made a few people think twice about free sample cookies.

Now that’s team work.

Workout of the Day
1 Heavy Set of 3 Dead Lift

Then

4- 500 Meter Row Sprints

*3 Minute rest between each

THURSDAY

For those of you wanting to participate in Strictober, get your food logs going.  Here are the steps to register:

1. Click Forums
2. Click Register at the top of the screen and fill out the form.  We will approve you.
3. To begin posting, click “New Topic” and label your workout/ nutrition log with your full name.  Example ” Amber Leonard Nutrition Log”
4. Label each day with the date at the top.  To add the next day click “Post Reply”
5. If you wish to comment on someone’s log, hit “Fast Reply”

In your nutrition logs, make sure to post the date and separate your meals into breakfast, lunch, dinner, and snacks.  Posting the quantity also helps.  In your workout logs, make sure to list the weight used on your lift of the day and also the weight and scale of your workouts.  DON’T FORGET THE TIME!

Jeff making the slam ball push ups look easy.

Workout of the Day
Back Squat 3-3-3

Then

20 Minute AMRAP
-5 Pullups
-10 Pushups
-15 Situps

WEDNESDAY

Just a reminder that I will need help this afternoon (Wed) at 4 for a demonstration at Whole Foods!  I will be doing several AMRAP’s and I would love for people to get involved.  So, for those of you signed up for the 4PM class, come help!!!!  I need people to get involved with spectators, pass out flyers, and make us look really good .  Wear your GCF shirts too!

Kristin and her stretching posse.

Workout of the Day
Planks 3-3-3

Then

For Time:
5-10-15
-Over Head squats(115/75)
-Push Ups
-Hang clean
*400 meter run after every round

TUESDAY

I will be doing a demonstration at Whole Foods on Wednesday at 4:30.  I would love to have 5 girls and 5 guys come out and demonstrate a W.O.D with me.  What better way to get Baton Rouge’s attention then to set up shop in their parking lot and beast it out.  Post to comments if you are interested in helping me out (Please!).  I will need you there no later then 4PM.  Please wear a GCF shirt!  The workout will be with slam balls, ab mat sit ups, and push ups.  I will do 5 minute AMRAPS and let people join in who feel brave .  Any help is appreciated.  Also if you would like to come to help hand out flyers that would be great!

Heavy Stuff.

Workout of the Day
Shoulder Press 3-3-3

Then

4 Rounds for Time:
-25 Meter Lunge
-200 Meter Run
-20 KB Swings

* Must do burpees until the last person finishes.

MONDAY

Clever title, eh?  I had some help with that one .  So, we are labeling October “Stictober” because we will be doing just that, going strict!  This means no kipping and we are going to hold you accountable for your diet.  We understand that some of you are absolutely against the diet aspect and simply want to work out…that’s fine.  But, for those of you who want participate fully, start logging your nutrition in the forums!  We understand it is football season and there will be drinking, that is perfectly fine, but accept the 50 burpees every Monday for cheating.  This goes for your trainers too so don’t think we are being completely evil.  The burpees aren’t for time, but must be done.  The gym was so successful during the challenges over the summer and everyone enjoyed their results!  We want to bring back that feeling and start off the holidays right.  This is a life style and we understand there will be cheat days, parties, tailgates etc. The 50 burpees are not a punishment.  Think of them as a Libra scale.  If you are going to cheat, be prepared to burn it off.  We will be taking out kipping to improve pull up strength. We also want to see people going heavier in their lifts, even if it is adding 5 pounds to your usual snatch weight, that is progress.  We are looking forward to a great month!  Post to comments your thoughts on Strictober!

See Matt kip.  See Matt’s head go through the roof.  Kip Matt kip!

Workout of the Day
Bench Press 3-3-3

Then

FRAN
21-15-9
-Thrusters (95/65)
-Pull Ups