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The Road To Hell...

Wednesday, April 27, 2011

I've got a client whose name I won't mention (hey, Greg!) that hasn't been in for about 2 weeks. I dropped him an e-mail yesterday asking where the heck he'd been and he responded, saying that he had been busy and knows he needs to re-commit and that he would be back ready to rumble on Monday.

Okay, listen to me carefully; Don't piss on my foot and tell me it's raining. The road to hell, my friend, is paved with good intentions. You want to show me that you're truly ready to" re-commit" and start pursuing your dreams, goals and aspirations again as if they actually freaking mean something to you...then show up on my doorstep tomorrow at 5:45am and do the work. Monday is for losers...another perfectionist-control-freak-procrastinating reason to wallow in mediocrity, and you're better than that.

This cat said it best:

"We are now faced with the fact, my friends, that tomorrow is today. We are confronted with the fierce urgency of now. In this unfolding conundrum of life and history, there is such a thing as being too late. Procrastination is still the thief of time. Life often leaves us standing bare, naked, and dejected with a lost opportunity. The tide in the affairs of men does not remain at flood — it ebbs. We may cry out desperately for time to pause in her passage, but time is adamant to every plea and rushes on. Over the bleached bones and jumbled residues of numerous civilizations are written the pathetic words, “Too late. “
Martin Luther King Jr.    New York City     April 4th 1967

   The Greg That I've Come To Know and Love 

WOD
BUTTERWINGS
7 Rounds AFAP (as fast as possible)
Max Bench 135 / 75
Max Pushups
1 Lap Perimmiter of Parking Lot

We Need Your SUPPORT!!

Wednesday, August 10, 2011

Body Construction Memebers UNITE!!

Hey gang, Tampa's very own Creative Loafing magazine is hosting their annual "Best Of The Bay" contest, going on right now, and I sure would like to see us take home the top spot for 2011 in the GYM and Personal Trainer categories, so if you're a fan of CrossFit Body Construction, I'd like to ask for your support!

Simply go to the following link Best of Bay  and click on the "Click Here To Vote Now" button. After creating a password, you'll come to the first of four pages of categories. The areas I'd like you to fill out (with the name "CrossFit Body Construction") are on page 4, and are listed as "best gym" and "best personal trainer". Of course, you are more than welcome to take the entire survey (which I think is 201 categories) but no matter what, make sure that you vote for a minimum of at leat 20 other categories, otherwise your votes for us WON'T BE COUNTED! 

Thanks gang...you are THE BEST!

 What?...you've never seen a couple girls flip a 300lb tire before?!

WOD
Death By Kettlebell
1 KB swing the 1st minute
2 KB swings the 2nd minute
3 KB swings the 3rd minute...
Go till you fail to complete required reps 
Warmup
FInd 1 Rep Max Bench

If you had to pick just one...

Tuesday, August 16, 2011

Back in the day this picture of actress Betty Grable was hands down the sexiest thing that anyone had ever seen, end of conversation. Flash forward 50 years and things have changed a bit. Exercise, specifically weight training, used to be a world that men dominated, but the ladies are catching on fast and starting to realize that muscle can be sexy.

The key, I'm sure most of you will agree, is finding that right balance of muscle and still having enough curves to look like a woman. Most guys are in agreement that we would prefer it if our wives and girlfriends don't look like they can bench more then we can. That's the landscape for now, but who knows; maybe 50 years from now the new sexy for women will be a shaved head, 16 inch pythons (arms) and a 400lb deadlift?!

Ladies Quote of the day: Strong Is The New Skinny 

And just out of curiosity...

Ladies - Which body would you rather have?

Guys - Which body do you find more attractive?

WOD
Pumpasorous
For Time
Bench 185/95  21-15-9
K2E  21-15-9
Row 250-500-1000
Warmup
3 Rounds
15 Pushups
15 Overhead Squats w/ PVC
15 HYpers

What Are You Chasing?

Tuesday, September 13, 2011

In CrossFit we talk about chasing performance as our primary goal, with looking better naked as a nice side benefit. But when I really started to consider that as it applies to myself I had a bit of an epiphany...and that was that the looking better naked part was equally important to me. 

At first I felt a little bit uneasy about that, as if I was almost letting my fellow CrossFitters down, but no matter how many different ways i looked at it, I always came up with the same answer; that the nice body was an equal motivator for me.

In all honesty, I can't imagine eating and training the way that I do day in day out if I only got really strong and fast, but without the visual benefits, and I'll bet most CrossFitters, if they really thought about it, would feel the same way.

To quote a famous line from an old Seinfeld episode: "Not that there's anything wrong with that!"

Ultimately, if it keeps you plugged in, training hard and eating right day after day, it doesn't really matter...it's all good!

How bout' you guys...how much motivation to train hard comes from the quest for the killer body?

Sure, we've got  Daycare!

WOD
Slap It Up
In 2 person teams for time:
500M Row
150 Bench 165/85
500M Row
150 Pullups
500M Row
150 Box Jumps
* The row must be completed by each partner before you can begin the exercise.
** Only one person at a time can be lifting
*** Same order for rowing each time...

If I could Be a Super Hero...

Thursday, September 22, 2011

by Steve Lazarowitz

I don’t think I could be Superman
I’m sort of scared of heights
I’d sort of like to be Spiderman
But I’m afraid of spider bites

I suppose I could be Wolverine
But I’m afraid people would stare
I’d consider being the Incredible Hulk
But radition’s bad for your hair

The fantastic four, now there’s a thought
But I’m not sure that’s for me
Ben’s too ugly, Johnny too hot
And Sue I just can’t see

Maybe though I could be Reed
And lead the other three
Well maybe Reed’s a bit of a stretch
I can barely take care of me

Captain America, him perhaps
I love his mighty shield
But I fear I’m not brave enough
When things get rough, I yield

If I could be a superhero
I wonder which I’d be
Or maybe it’s time I tried to find
The hero inside of me

 
My boys, Ace and Maverick, just got accepted into Super Hero school...
the mandatory cool pose (seen above) is what you learn in week one...

WOD
Superman
Buy In - 50  Bench Press for Time - 135/75
- rest 5 mins -
For Time: 100 Commando Pullups w/ 10 Second L-Sit every time you stop
Cash Out - 100 1 Leg Small Box Jumps

McGregor Speaks...

Wednesday, October 12, 2011

Roy,

I just wanted to take a moment to thank you for everything you have done for me over the last few months. Your constant motivation, inspiration, and friendship are helping me accomplish goals that I have let slip away for years. Most recently, you challenged me to a specific goal and working together we did it.

However, I’m getting ahead of myself. When I first walked into Body Construction I had no idea what to do or how to do it. The (infamous) baseline test showed just how out of shape I was. I could not finish and thought I was going to pass out. I signed up and started coming in 3 days a week.

The first few weeks I would be scared of what the next day would bring. Then there was a period where I was really questioning if Crossfit was for me. But you and the others in the 6am class kept encouraging me. I even made the blog a couple of times and before long I was coming more than 3 times a week and was seeing improvement in what I could do.

However, it still wasn’t enough. You knew that I was capable of more. A few weeks ago we had a conversation in which you challenged me to accomplish a set goal in a set amount of time and we even put some money on it. The challenge got me more focused on my performance and results.

The funny thing was the more I improved, the more I wanted to improve. Even with a back injury along the way, you worked with me to scale my workouts so that I could keep on working. Ten weeks later I had LOST 14 LBS OF FAT AND GAINED 13 LBS OF MUSCLE. That’s what 10 weeks of focused effort can do. Even with a few slips along the way your coaching and guidance just kept me moving forward.

I also want to say that while you were coaching me, others in the class were also pitching in giving me tips and encouragement along the way. That’s the kind of team you build. So I just want to say two things. First, THANK YOU for the great results and for creating a place where everyone is so encouraging of everyone else.

Secondly, what’s next? I’m not nearly done and it’s time for a new goal. I want some kick butt before and after pictures when I reach my year. Bring it on Brother! Thank you for all you do!

Greg “McGregor” Reed 6am Class

WOD
Whiny Pants
Warmup
3rds of:
10 GHD Situps
10 Rotaters
10 Ring Rows
Strength
Bench 5x5 (5 sets of 5) @ 80% of Your One Rep Max
*do 3 warmup sets first, then go to your "working weight" and try to maintain that for all 5 sets.
Rest 3-4 minutes between sets.
Work Capacity
Every Minute on The Minute For 20 Minutes
5 KB Swings 70/44
15 Hands Off Pushups
* Note: If you don't complete all 15 reps in any given round, you must sit out all of the next round AND you must make up ALL of the reps that you missed at the end of the workout, as well as having to do 5 more KB Swings per 15 reps missed.

Turned Me Into A Stud!

Friday, October 21, 2011

"Roy took me on, as a friend, to prove to me that he meant what he said. What did he say? Well, essentially he told me that he could take my scrawny 6'4" 175 lbs. and turn me into a stud. If he still has the before and after pictures you can ask to see them, but I gained almost 25 pounds of solid muscle in SIX WEEKS and was stronger than I had ever been.

I think some of the weights I could lift literally doubled! He helped me with diet, attitude, breathing properly, my regimen and Roy taught me things about personal fitness that I still use more than ten years later.

People I knew actually used to ask what I did, thinking I took steroids, but I told them the only thing I needed was someone like Roy to teach and motivate me and the rest was easy. Except his workouts, those kicked my butt. Roy is without a doubt one of the best in the industry!"

Eric Hart
 

If you don't love this video you are the devil...

WOD
Orgasmos
400m run
100 DU
400m run
80 SDHP 95/65
400m run
60 box jumps
400m run
80 Wall ball shots 20/14
400m run
100 Sledge

The Bigger The Goal, The Bigger The Obstacles

Thursday, November 10, 2011

"Between you and every goal that you wish to achieve, there is a series of obstacles, and the bigger the goal, the bigger the obstacles. Your decision to be, have and do something out of the ordinary entails facing difficulties and challenges that are out of the ordinary as well. Sometimes your greatest asset is simply your ability to stay with it longer than anyone else." ~ Brian Tracy

WOD
Hoo-Ya (Happy 283rd Birthday Marine Core!)
Tabata Situps - 8 rds of 20 seconds on/10 seconds off - count only your lowest score, immediately followed by:
15 Bench 205/115
300 Rope
30 Bench 185/95
600 Rope
60 Bench 135/65
1200 Rope

Do You Love Your Fear?

Friday, November 18, 2011

WOD
Tango and Cash
For Time: 
500M Row
30 WallBall 
20 Bench 
10 Pullups 
1000M Row 
10 WallBall 
30 Bench 
20 Pullups 
2000M Row 
20 WallBall 
10 Bench 
30 Pullups

Arnolds Words of Wisdom...

Tuesday, March 27, 2012

We all know his story: immigrant, funny name, barely spoke English...goes on to become bodybuilding legend, movie star and governor of California. He's given us a lot of great moments on the big screen: Conan The Barbarian, True Lies, Twins, Terminator, Total Recall...just to name a few. Like him or not, he will go down in history as one of the great success stories of our time, and for that reason, when Arnold speaks, we should listen ; )
 

WOD
Wendler - 3rd Week / 3rd Month
Bench 5-3-1+ @ 75-85-95% of your 3 rep max
Then...
Six  3 min AMRAP'S w/ 1 minute break between each of:
8 Pullups
8 Pushups
8 Dips / Squats * Alt each round...do all dips one 3 min period / all squats the next 3 min period

Option #2 / Roys Old School 13.6
For Time:
Incline Bench 10 x 3 FAP 165/85
100 Pushups - alt between wide and narrow hands each set 
100 Decline DB Flys 45/25 
6 Trips on Monkey Bars 
1000 Rope FAP