Daily WOD

Hello, is Jordan the only one that does these exercises?
Is this because they aren’t easy?
That’s true, these exercises are not easy.
It depends on how you approach them, depends on whether you decide to be dishonest or honest with yourself.
If you are honest and everything lines up with who you are, that’s amazing!
Not being honest guarantees you one thing, everything will stay the same.
Unless of course, this is exactly where you want to be.

Metcon:

Run 800
10 Swings @70/55
10 Pull ups
10 Swings
20 Toes to Bar
10 Swings
30 Push ups
10 Swings
40 Box Jumps @24/20
10 Swings
50 Wall Ball
10 Swings
40 GHD Sit ups
10 Swings
30 Dips
10 Swings
20 Dumbbell Cleans 50/30
10 Swings
10 Pull ups
10 Swings
*Every set of Swings is maximum effort

I missed yesterday, sorry about that.

How goes with your nutrition?

Did some of you get derailed cause of the holiday?

Do you find yourself “starting over” a lot.

Are you having a hard time eating well all the time or do you have a “snack” here and there throughout the day?

I know, this shit is tough. Some of us deal with crap all day long and then when you get home, now you have to fight with yourself to eat well.
That shit is rough. You all know what this is about right? You need to make eating well a priority. But that’s not what this is about.

Would you agree if you are having these issues it is safe to say that food controls you?

If you do agree, take a look at the rest of your life and see if anything else controls you that you don’t realize.

I’m not attacking anyone! Just making a suggestion.

This is all an easy fix.

What you believe to be most important to you reflects your life (this was your assignment last week). If you aren’t happy with your life that means you have the wrong mindset, right?

If your mindset lined up with what truly makes you happy … then right now you would be happy.

I’m not saying this is anyone of us, nor am I pointing anything out. I’m just offering something to think about.



Lift:

Front Squat
5 x 8
Same weight as your back squat weight from yesterday.

Metcon:

3 Rounds (each round as fast as you can)
Row 500 meters
15 Burpees
Rest 2 minutes between rounds

Bench Press
3 Sets After warm up
Each set is 21 Reps/ 7 Bottom half/ 7 Top Half/ 7 Full Range
Return the barbell to the rack after the 21st Full range rep

50 Double Unders
40 Overhead Lunges with plate 35/25 / 20 each leg
30 Toes To Bar with Med Ball (between your ankles) 10/6
20 Dumbbell Hang Squat Clean 60/35
10 Push Press 155/105
20 Dumbell Hang Squat Clean 35/20
30 Toes To Bar (no weight)
40 Lunges (no weight)
50 Double unders

Straight leg Deadlift
5 x 8-12 Reps
All 5 sets at the same weight.
Work your way up with several warm ups

Metcon:

35 Burpee
35 GHD Sit ups
35 Hip Extension
35 Double Unders
35 Overhead Squat @115/75
35 Double Unders
35 Hip Extension
35 GHD Sit ups
35 Burpee

Is everyone still trying to eat well?

I have another request, for those of you who watch entirely too much Television.
Try doing this, every time you sit down to watch T.V. open a book instead. I mean
I still leave the T.V. on but if it is going to entice you to watch it, then don’t.
It’s great, instead of participating in having yourself manipulated through advertisements and
political bullshit and Shows with hidden agendas, you will actually read something you are interested in!
Give it a month, you’ll feel so much better.

Back Squat
20 Reps @55% of max.
20 reps without returning the bar to the rack.
You can rest with the bar on your back till you finish.

Metcon:

Run 800
30 Swings @70/55
10 Pull up
Run 400
20 Swings
20 Pull up
Run 200
10 Swings
30 Pull up

5 Sets
Bench Press 5-7 reps
Drop the weight and do a set till failure then
Dumbbell Pullovers 10-12 reps

Metcon:

Run 1 Mile
Row 2K
Run 1 Mile

Deadlift
10-7-5-3-2-2-2
Work up to a Heavy Double

Metcon:

5 Rounds:
20 Double Unders
10 Thrusters @75/45
5 Box Jumps @30/24

4 x 400 meter runs
rest 2 min between
You can run the 400 then walk to
the 800 marker and Sprint back, this way you run straight with no turning around.

Metcon:

21-15-9
Kettlebell Swings @55/35
Burpee

No rest, go directly into:

3 rounds
200 meter run
21 Burpee

Who already started destroying the Halloween candy?
There’s another two weeks before Halloween. If you keep candy around the house now, do you realize how much you will have consumed by time two weeks is up? I mean unless you made a rule that you will not buy anymore candy even if you run out?
That rule never works right.

If you are trying to eat well, yet you keep picking on shit all day long because it’s not a meal so it feels ok, it’s not going to work.
Consistency Consistency Consistency!!! It’s whatever you choose to do consistently. If you choose to eat well consistently you will see amazing results, If you choose too eat poorly you will also see amazing results, (just not the ones you’re looking for) and if you choose to eat 50/50 you won’t see much at all.

Every time you eat, this is a choice you make.

Find your 1 rep max Strict Shoulder Press
Same routine as yesterday’s Back Squat

Metcon:
1 min each exercise/ 4 rounds total
Min 1: Bike
Min 2: Devils Press 30/15
Min 3: Box Jump 24/20
Min 4: Dumbbell Thrusters 35/20
Min 5: Wall Ball
1 Min Rest

We are supposedly progressing as a society, yes?
In the early 1900’s why was it that Women were treated with respect by men. Holding a door open, taking your hat off or even addressing a Woman with “Ma’am” were all common place in everyday in society.

Now, 100 years later we should have become an even more respectful society, yet Women are regarded as bitches and Ho’s in a lot of today’s music.

This is what our children see as “good music”.
Don’t let pathetic musicians that need to degrade women in order to sell a song influence your children’s behavior.
Especially our daughters.

———-

Back Squat
Find your 1 rep Max
10-7-5-3-3-1-1-1
Increasing weight through your warm ups
Use 3 singles to find your max

Metcon:

10 Rounds:

7/5 Pull ups
15/10 Push ups
20/15 GHD Sit ups
Every 2 rounds complete 50 Double Unders