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A Pizza IV?!!

Friday, February 04, 2011

On my program, if you train hard and eat clean 6 days a week, on the 7th day you get to cheat and eat whatever you want..all day  long!!  I won't bore you with the details of why that cheat day actually helps to accelerate fat loss, but it does, and in the following e-mail that I just received yesterday from my client Noel, he explains in vivid detail the carnage that he is prepared to impose on his body on his upcoming cheat day...Super bowl Sunday. So read...Enjoy...and impose some carnage of your own!

"Roy, I love this diet. I love that I’m back in your gym. I love feeling sore, and that I can’t walk, or drive at the 10 & 2 position, or shampoo my hair (why I cut it short now).

I love the fact that I am going to look like a bad ass again in a few months. But I love the Super Bowl even more. I intend to eat nachos with cheese and meat, rinse it down with beer and whiskey, and while sitting in my “throne” (note, chair not toilet) I will have an IV to Pizza connected to me.

CHICKEN WINGS TOO! OMFG I forgot about chicken wings.

 I will eat them too. And then I will be in the gym on Monday morning for some sick, sadistic, twisted Roy workout to punish all of us who were bad at their Super Bowl diets. I love it. I can’t wait for it. I’m looking forward to eating like a pig so bad. I can’t stop smiling."

Noel Barton Business Development Manager - Tampa

WOD
Baby Got Back
7RFT
10 Power Cleans 135/95
10 Dips
10 Hypers 45/25
100 Rope
Warmup
50 Step-Ups
40 Situps
30 Pushups
20 Pullups
 

Are You Getting Some FIVE TIMES A Week?!

Friday, July 15, 2011

So I'm having a conversation this morning with a client who believes that upping her frequency of training  from 3 to 5 times a week would be impossible to do, laying out for me in great detail every reason she could think of to support her premise; "kids, family, work", etc. I hear this sort of thing a lot, and honestly, it normally wouldn't be my concern; I mean, after all...it's their life, right?

The problem becomes mine however, when said person starts complaining of a lack of results. Okay, so now I'm going to take it personally, because you've got to do the work if you want the results...I can't do it for you.

Listen; three times a weeks of training is just fine if you're looking for a mediocre level of fitness and a mediocre body. Sorry if that stings a little, but I've got 34 years of experience that says that statement is true about 95% of the time. 

So unless you fall into the genetically gifted category, if you want the total package, the price you're going to need to pay is 4, preferably 5, days of training a week. To put this into perspective for you, there's a 168 hours in a week, so eight hours a night sleep  plus a 40 hour work week takes away 96 of those hours, leaving you 32 hours left to fit in 5 hours worth of exercise.

Being that those 5 hours of training a week combined with proper nutrition will give you the abundant energy and strength to truly go out and enjoy those remaining 27 hours a week of life with the people that you love to the highest level possible, I'm thinking we need to look very closely at our schedules and find a way to MAKE THOSE 5 DAYS A WEEK HAPPEN...don't you?!!

Any brave souls out there want to contribute some of the creative ways that you've arranged your life to make exercise and eating right a priority...let's hear it! ; )

"The heights by great men reached and kept were not attained by sudden flight, but they, while their companions slept, were toiling upward in the night." - Longfellow

Yesterday Greg gave ne $500 to hold him accountable, today he shows up and kicks some ass...coincidence?!

WOD
Blasted
For Time:
50 Dips
50 Pullups
2 minute rest, then 3000M Row or 2 Mile Run
Warmup 7 Mins Mobilty Drills
Skill Work Headstands - acuumulate 2 minutes of time holding position. Modification - tripod

Let It Be Something Good

Friday, July 29, 2011

Here's a great quote to help kick off your weekend:

"This is the beginning of a new day. You have been given this day to use as you will. You can waste it or use it for good. What you do today is important because you are exchanging a day of your life for it. When tomorrow comes, this day will be gone forever; in its place is something that you have left behind...let it be something good."

WOD
Meathead
Warmup
3 Rounds
10 Wheelies
5 Deads 135/75
10 Dips
Strength
Deadlifts 3-3-3 225/135 2-2-2 250/185 1-1-1 315/225
Met-Con
5 Min AMRAP
1 Arm Bar Snatches 65/35

Burn, Burn, Burn...

Tuesday, October 18, 2011

"The only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn, like fabulous yellow Roman candles exploding like spiders across the stars." - Jack Kerouac

Strong and goofy is a wonderful combination... ; )

WOD
Stone Age
3RFT
20 Double Unders
10 Kettlebell Ground To Overhead 53lbs/36lbs
20 Double Unders
10 Wheels of Death
20 Double Unders
10 Dips
20 Double Unders
Medicine Ball Crab Walk 100 Feet (carry ball in lap)
Each round increase reps on the KB's, wheels of death and dips by 10...double unders and crab walks stay the same.
Example: 1st Round: 10 reps / 2nd Round: 20 reps / 3rd Round 30 reps

Deadline For Food Diaries Approaching Fast!

Monday, November 07, 2011

Just a reminder: For all of you who are participating in The Paleo Challenge, your nutritional diary for the previous week is due today. Being that this is your first homework assignment I'll extend the deadline till tomorrow at noon, but after that it will be too late and will result in disqualification from the contest.

Keep in mind that even if you don't send in your diary you're still welcome to come to the after party Dec 10th to share in everyones incredible transformations, the wod and the after party...you just won't be eligible to win the cash prize. 

I know that may seem like I'm being a bit of a hard-ass about this, but it's really just all about wanting each and every one one of you to keep your commitments and do the work. The reality is, if you're not willing to take 5 minutes a day to jot down what you eat so that you can really get a handle on your eating habits and things that you need to work on, then you're not really ready to be on a program at all, and that's okay...some of you just aren't there yet, but let's not waste each others time.

For those of you on the fence about keeping your diary, chew on this: People that keep a food journal lose, on average, DOUBLE the amount of fat as people who don't.

With all that being said, great job to all those who have sent their diarys in already...I appreciate it ; )

WOD
The Offering
Every minute on the minute for 20 Minutes:
3 Deads 250/175
5 Pullups
7 Dips
Buy-In:
3 Rounds
40 Sledge
1 Parking Lot Perimitter Run with Sledge

The Saga Continues...

Tuesday, November 15, 2011

Well, we're 18 out of 19 reporting in their food journals for the second week of The Paleo Challenge. The only person that dropped off is Lou who gave me some non-CrossFit, lame bullshit about traveling. Apparently, taking 5 minutes to log his food on his computer each day was cutting into his happy hour time flirting with underage girls at the Ramada Inn bar, but I digress.

It's interesting to see what's happening with everyone's nutrition, as some people are really starting to accelerate...eating more organic and grass-fed, eating every 3 hours...real improvements, while others are starting to lose their resolve...either eating too much crap at one sitting or eating crap too frequently. Keep it tight people...limit your cheating to 1/2 day each week, no more. And for those of you sucking down the alcohol and diet sodas every day or so, knock it off. That garbage will stop your fat loss in its tracks, so just decide right now that having amazing energy and a great body that gets you laid more than once a week is actually more important than satisfying a sugar fix or needing to get a buzz on. The following quote sums up this mindset perfectly:

WOD
Dipuburpalus
Warmup
30 Rotaters
30 Ring Rows
30 Sec Plank Hold, Front, Left Side and Right Side
Strength
Dips 5x5 Warmup w/ 3 light sets, then chain some weight around your waist, icreasing each set, resulting in a new 5 rep PR!
Work Capacity
For Time:
100 Bodyweight Dips w/ Escalating Burpees each time you stop, starting with 2 reps and adding 2 reps each time you stop. Example: 2-4-6-8-10-12...etc.