Daily WOD

IN CASE YOU DIDN’T SEE THE EMAILS OR WHAT’S ON THE BOARD AT THE GYM.

THE PARTY IS THIS FRIDAY AT MONGOE’S DOWN THE BLOCK FROM THE GYM, YES MONGOE’S IS A COFFEE HOUSE, YES WE’RE DOING THE PARTY AT A COFFEE HOUSE, NO THE PARTY WILL NOT BE AT A BAR OR RESTAURANT,
THERE WILL BE A BAND AND BEER, WINE AND FOOD.
DUE TO THE PLACE NOT HAVING A LIQUOR LICENSE IF YOU WOULD LIKE TO DRINK ANYTHING OTHER THAN BEER AND WINE YOU CAN BRING A HYDRO FLASK OR SOMETHING TO HOLD THE LIQUOR OTHER THAN IN YOUR HANDS.

PARTY WILL INITIATE AT 7PM.
PLEASE DON’T BREAK ANYTHING, THAT SEEMS TO BE A BIG CONCERN OF THE OWNER OF THE COFFEE SHOP (YES, WE’RE HAVING A PARTY AT A COFFEE SHOP) SO PLEASE BE CONSIDERATE OF THIS NICE MAN FOR LETTING US HAVE THE PARTY AND DON’T BREAK ANYTHING.

LIFT:

BACK RACK LUNGE (5×10)

Every 2 mins at a moderate weight

WORKOUT:

EVERY 3 MINUTES  (10 rds)
15/12 CAL ASSUALT BIKE
5         STONE CLEANS  (150/100)

THE PARTY HAS BEEN CONFIRMED, NEXT FRIDAY THE 13TH AT MONGOE’S COFFEE HOUSE AT 7PM.
THERE WILL BE FOOD, WINE AND BEER AVAILABLE, UNFORTUNATELY THEY DO NOT HAVE A LIQUOR LICENSE.
FORTUNATELY HE WILL ALLOW US TO DRINK IF YOU PUT THE ALCOHOL INSIDE A HYDRO FLASK OR SOMETHING LIKE THAT.

LIFT:

BENCH PRESS
6 X 6 @80%
EVERY 90 SECONDS

WORKOUT:

30/27/24/21/18/15/12/9/6/3
CALORIES ON ANY CARDIO MACHINE OF YOUR CHOICE
BEFORE AFTER AND BETWEEN ROUNDS COMPLETE
15 WALL BALL  @20/14
10 SWINGS @70/53

LIFT:

BACK SQUAT
6 X 6 @75-80%
EVERY 2 MINUTES

WORKOUT:

21-15-9
THRUSTER @95/65
BURPEE

REST 3 MIN

SNATCH  30 REPS
FOR TIME @135/95

LIFT:

DEADLIFT  (6×6 @80%)

SHOULDER PRESS (6×6 @80%)

FOR TIME:

10 ROPE CLIMBS

100ft HANDSTAND WALK

8 Rope Climbs

100ft HSW

6 Rope Climbs

100ft HSW

4 Rope Climbs

100ft HSW

2 Rope Climbs

100ft HSW

LIFT:

HANG POWER SNATCH
3 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

50-40-30-20-10
DOUBLE UNDERS
SIT UP/ OR GHD SIT UP/ OR EVIL WHEEL
STIFF LEG DEADLIFTS @75/55

DID I FORGET TO MENTION THE DATE OF THE CHRISTMAS PARTY?
ALTHOUGH I DO REMEMBER SAYING SOMETHING ABOUT IT A WHILE AGO, ANYWAYS THE PARTY IS…
DECEMBER 13TH AT MONGOES COFFEE SHOP DOWN THE BLOCK FROM THE GYM.  I JUST HAVE TO CHECK TOMORROW TO MAKE SURE WE IS GOOD.
I GOT ANOTHER BAND THIS YEAR!!

ALSO, WERE HAVING A GYMNASTICS CLASS FROM OUR OWN JAY THE LITTLE MONKEY OF THE WEST INDIES.
JAY IS AN EXPERT GYMNAST WHO’S BEEN PERFORMING GYMNASTICS SINCE HE WAS A YOUNG LITTLE LAD.
WELL, 28 YEARS LATER AND HE IS STILL LITTLE BUT HE’S AN AWESOME DUDE.  IF YOU’RE INTERESTED IN GETTING YOUR HANDSTAND, YOUR HANDSTAND WALK, YOUR MUSCLE UP, AND EVERY OTHER MOVEMENT YOU CAN IMAGINE, TRY OUT THE CLASS.
IT WILL BE FROM 1-4PM ON THE 15TH OF SUNDAY AND THE COST IS $20 PER 2 LEGS.

LIFT:

2 REPS OF HANG POWER CLEAN
2 HEAVY REPS, HEAVY REPS, NOT LIGHT NOT MEDIOCRE.  HEAVY !

2 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

50 CALORIES ON THE BIKE
50 PULL UPS
50 THRUSTERS @135/95

THANKSGIVING WOD

FIRST LET ME START BY SAYING, BE SURE THAT YOU ACTUALLY STAY TRUE TO THE HOLIDAY AND ACTUALLY GIVE THANKS TO WHAT’S IMPORTANT.
APPRECIATE EVERYTHING YOU HAVE IN LIFE THAT YOU ARE THANKFUL FOR.
I’M PRETTY SURE YOU DON’T HAVE TO LOOK FAR TO REALIZE THE GIFTS YOU HAVE BEEN GIVEN BY LIFE.
THERE’S A LOT OF THINGS WE OVERLOOK IN LIFE BECAUSE WE HAVE THEM EVERYDAY SO BECAUSE OF THAT WE MINIMIZE THE IMPORTANCE OF THEM.
THEY ARE PROBABLY THE MOST IMPORTANT THINGS IN YOUR LIFE YET WE TEND TO TAKE THINGS FOR GRANTED IF WE ARE ALWAYS BLESSED WITH THEM EVERYDAY AND NOT AT CERTAIN TIMES IN OUR LIVES.

SOMETIMES BECAUSE OUR FAMILIES ARE ALWAYS AROUND US WE DON’T PUT THE AMOUNT OF EFFORT WE SHOULD BE PUTTING INTO THEM, WE JUST THINK THEY WILL ALWAYS BE AROUND AS OPPOSED TO SOMETHING NOT HALF AS IMPORTANT BUT ISN’T AROUND ALL THE TIME SO THEY GET MORE ATTENTION.

LET ME ASK YOU, MOST OF YOU HAVE BEEN BLESSED WITH A HEALTHY PET RIGHT?
HOW MANY OF YOU SIT DOWN ON THE FLOOR AND RUB YOUR PETS’ BELLY AS OPPOSED TO JUST RUBBING HIS HEAD FOR 30 SECONDS AND THEN GOING ABOUT WITH YOUR NORMAL RETURNING HOME ROUTINE?
THINK ABOUT THAT, WE GIVE PEOPLE THAT DON’T DESERVE OUR ATTENTION ALL DAY BECAUSE WE FEEL IT’S THE RIGHT THING TO DO BUT OUR PETS WHO WAIT FOR US ALL DAY WITH EXCITEMENT IN THEIR BELLIES WAITING TO SEE US WE SOMETIMES BRUSH THEM OFF!
WEIRD RIGHT.

HOW MANY OF US TAKE CARE OF THE MOST IMPORTANT PERSON IN OUR OWN LIVES FIRST BEFORE ANYONE OR ANYTHING ELSE?
YOU ARE THE MOST IMPORTANT PERSON IN YOUR  LIVES AND YET WE DON’T TREAT THAT PERSON AS WE SHOULD EVERYDAY.   WE ABUSE THEM MENTALLY, PHYSICALLY AND SPIRITUALLY…  WHY?
BECAUSE SOMETIMES WE DON’T THINK WE ARE WORTH IT RIGHT.
STRANGE RIGHT?

ANYWAYS, MY POINT IS… I FORGOT IT WAS SO LONG AGO.
MY POINT IS BE GRATEFUL FOR THE RIGHT THINGS TO BE GRATEFUL FOR IN YOUR LIFE AND TAKE CARE OF THE ONE LIFE THAT IS THE MOST IMPORTANT LIFE TO YOU, YOU.
THINK ABOUT WHAT’S WORTH BEING GRATEFUL FOR INSTEAD OF JUST PLOWING THROUGH A LIST OF NOTHING AND SAYING “I’M GRATEFUL FOR THIS, THIS AND… THIS.

WORKOUT:

IN TEAMS OF 3 COMPLETE

1.  ONE TEAM MEMBER COMPLETES THE COMPLEX OF:
*DEADLIFT
*HANG POWER CLEAN
*FRONT SQUAT
*PUSH PRESS
*BACK SQUAT
*PUSH PRESS FROM BEHIND NECK
THIS COMPLEX IS DONE WITH 1 BAR, RX IS 115/75

2.  ANOTHER TEAM MEMBER COMPLETES A 400 METER RUN

3.  AND THE LAST TEAM MEMBER COMPLETES A SQUAT HOLD WITH YOUR HANDS OUT IN FRONT
TILL THE PERSON GETS BACK FROM THE RUN.
SQUAT HOLD IS,  SQUAT DOWN WITH NO WEIGHT TILL YOUR THIGHS ARE PARALLEL TO THE GROUND, ONCE
THEY ARE PARALLEL TO THE GROUND HOLD YOUR LEGS IN THAT POSITION WITH YOUR ARMS STRAIGHT OUT IN            FRONT OF YOU.

THE 3 TEAM MEMBERS THAT COMPLETE 100 REPS OF THE COMPLEX FIRST ARE THE WINNERS.
EVERYONE ELSE IS A DISGUSTING LOSER!

HOURS FOR THANKSGIVING:

WEDNESDAY MORNING NORMAL HOURS

WEDNESDAY NIGHT 4:30 AND 5:30 PM CLASSES, NO 6:30PM CLASS

THURSDAY THE 28TH
8 AND 9:30 AM

FRIDAY THE 29TH
8 AND 9;30 AM

LIFT:

FRONT SQUAT 4 X 4 @90%
BENCH PRESS 4 X 4 @90%

WORKOUT:

3 ROUNDS
.75 MILE  BIKE
100ft DB LUNGE  (50/35)
100 DOUBLE UNDERS

16 MIN CAP

LIFT:

COMPLETE THIS COPLEX 7 TIMES INCREASING WEIGHT AS YOU WORK YOUR WAY THROUGH
6 DEADLIFT
4 HANG POWER CLEAN
2 SPLIT JERK
TRY TO INCREASE THE WEIGHT EACH ROUND STARTING WITH MODERATELY HEAVY WEIGHT

WORKOUT:

E5MOM  ( 4rds)
25/20 CAL ROW
20 LATERAL BURPEE OVER ROWER

I KNOW YOU’VE HEARD THIS BEFORE BUT WELL, YA KNOW I HAVE TO SAY IT AGAIN, BECAUSE YOU ARE ALL SO WONDERFUL.
YOU ALL GAVE ME SO MUCH SUPPORT THIS LAST WEEK.  I KNOW IT MUST BE GETTING OLD BUT THANK YOU SO MUCH, IT REALLY MEANS A LOT TO HAVE SO MANY PEOPLE BEHIND YOU.  EACH ONE OF YOU MEANS SO MUCH.

SO EVERYONE KNOWS THE STORY, WHAT FIRST DROVE ME TO GO TO THE HOSPITAL WAS THE FACT THAT I COULDN’T REMEMBER ANYTHING AT ALL.
WHICH I REALIZE NOW ISN’T SUCH A BAD THING.  IT’S TRYING TO REMEMBER EVERYTHING THAT SUCKS.

SO WHEN I WENT TO THE HOSPITAL ON FRIDAY, THIS IS WHAT THEY SAID,  I HAD A COUPLE OF MINOR STROKES PERSONALLY I BELIEVE THEY HAVE BEEN THERE FOREVER BUT THE DR’S ARE GOIN WITH THE STORY THAT HIS JUST HAPPENED.

BESIDES THAT I HAVE A BLOOD CLOT IN MY ARM AND SMALL ONE IN MY AORTA.
EVENTUALLY I’LL HAVE TO GET THE ONE IN MY ARM REPAIRED.  BUT FOR NOW JUST BLOOD THINNERS..

THIS IS GREAT I JUST SAVED MYSELF FROM TELLING THAT STORY ALL DAY TOMORROW.

ANYWAY’S, I’LL BE BACK TOMORROW MONDAY.   WHO WANTS TO DO SPRINTS ON THE ROWER!

LIFT:

HIP THRUSTS

6 X 10 REPS (with a 2 second hold)

WORKOUT:

E5MOM

COMPLETE
500 METER ROW
MAX WALL BALL REPS
TRY TO SPRINT THE ROW AND KEEP UP THE WALL BALLS FOR AS LONG AS YOU CAN.

FOR A TOTAL OF 4 SETS

COOL DOWN STRETCH (WE’RE GOING TO START DOING A COOL DOWN STRETCH AFTER EACH CLASS.
JUST REMIND ME, NOW I HAVE AN EXCUSE FOR FORGETTING EVERYTHING.
IF YOU DON’T WANT TO DO THE STRETCH, DON’T.  IF NO ONE WANTS TO DO THE STRETCH THEN JUST FORGET TO REMIND ME.