Daily WOD

HERE’S HOW YOU CAN USE UP SOME OF THIS EXTRA TIME WE ALL HAVE.
GET YOURSELF THE MY FITNESS PAL “MFP” APP ON YOUR PHONE AND START USING IT!
YOU HAVE PLENTY OF TIME TO SIT DOWN AND MAKE YOURSELF UP A DIET USING THE MACRONUTRIENT
INFO PAGE ON THE MFP APP.
YOU CAN WORK ON YOUR TOTAL CALORIES FOR THE DAY AND THEN BREAK IT DOWN INTO WHAT YOU WOULD THINK WOULD WORK FOR YOU, A ZONE DIET, NO CARB DIET ETC…
MAKE IT YOUR OWN.

*****HERE’S SOMETHING ELSE YOU CAN USE!!!!    IVAN WHO OWNS EATBETTERMEALS.COM HAS TOLD ME HE WILL LOWER HIS PRICES DURING THIS TIME TO MAKE IT EASY FOR US TO EAT WELL.  NORMALLY I THINK THEY ARE AROUND $10 EACH MEAL, HE IS BRINGING THEM DOWN TO $7 EACH MEAL.
IF YOU ARE INTERESTED IN GETTING MEALS DELIVERED TO YOUR HOUSE LET ME KNOW AND I’LL GIVE YOU IVAN’S NUMBER TO ORDER FROM.

SKILL:

HANDSTAND PRACTICE
WITH YOUR HANDS OUT OVER YOUR HEAD BRING ONE LEG FORWARD KICK THE OTHER LEG UP WITH YOUR HANDS ON THE GROUND.
TRY AND GET THAT ONE LEG DIRECTLY OVER YOUR HIPS WITH YOUR HANDS DIRECTLY UNDER YOUR HIPS.
PRACTICE THIS FOR 5 MINUTES TOTAL.
DON’T WORRY ABOUT BRINGING UP THE OTHER LEG.  JUST FOCUS ON GETTIN ONE LEG IN LINE WITH YOUR HIPS AND ARMS.

WORKOUT:

IT’S SUPPOSED TO RAIN ALL DAY!  FUCK!
SO HERE’S ANOTHER INDOOR DOOSY.

IF YOU HAVE A PULL UP BAR USE THAT, IF YOU HAVE ANYTHING THAT WILL SUPPORT YOUR WEIGHT, USE THAT.
IF YOU HAVE NOTHING AT ALL TO SUPPORT YOUR WEIGHT PUT A DOWEL BETWEEN TWO CHAIRS AND USE THAT FOR BODY ROWS.
THEN IF YOU HAVE A DIP BAR USE THIS, IF YOU HAVE ANYTHING THAT WILL SUPPORT YOU TO DO DIPS USE THAT.
IF NOT ANYTHING AT ALL THEN DO PUSH UPS
THE WORKOUT IS 120 OF EACH PULL UPS AND DIPS
PARTITION AS YOU WISH.
PULL UPS CAN BE BODY ROWS AND DIPS CAN BE PUSH UPS OR HOWEVER YOU CHOOSE TO MODIFY

HELLO EVERYONE OUT THERE IN THE TWILIGHT ZONE!
HAS ANYONE COME UP WITH ANY GOOD IDEAS WHILE BEING STUCK AT HOME?
PAULINA HAS A GREAT IDEA, SHE WRITES A SCHEDULE ON A PIECE OF OAKTAG FOR THE KIDS TO FOLLOW.
PAULINA YOU’RE LIKE A REGULAR MARTHA STEWART!  IT WAS INCREDIBLE.
IF YOU HAVEN’S BEEN WATCHING THIS SEASON OF CURB YOUR ENTHUSIASM NOW’S THE TIME TO BINGE IT.

SKILL:

HOLLOW ROCKS 20ON 10OFF
FOR 10 ROUNDS TOTAL
IF YOU CAN’T GET THE FULL 20 SECONDS JUST DO WHAT YOU CAN

WORKOUT:

10-20-30-40-50
LUNGES  10 EACH LEG, 20 EACH LEG ETC…
50-40-30-20-10
AIR SQUATS   (IF YOU HAVE YOU CAN DO GOBLET SQUATS, HUG A KNAP SACK OR WHATEVER YOU HAVE)
IN-BETWEEN THE LUNGES AND SQUATS COMPLETE 15 CRUNCHES

SO IT LOOKS LIKE:
10-50-15*20-40-15*30-30-15* ETC..

WELL THAT WAS FAST, I FELT LIKE I JUST SAID YESTERDAY THAT WE’RE OPEN FOR NOW.

NOW THAT WE ALL HAVE MORE TIME THAN WE KNOW WHAT TO DO WITH.
I AM SURE THAT EVERYONE WILL COME BACK TO THE GYM WITH PERFECT DOUBLE UNDERS.

MY ADVICE FOR THE SHUT DOWN IS…  DON’T GET FAT, THROW OUT ALL YOUR BAD FOOD AND KEEP BUYING QUALITY FRESH FOODS.  USE THIS TIME AS A 2 WEEK GOAL TO GET YOUR DIET GOING ON THE RIGHT TRACK.

SKILL:

PLANK FOR TIME
SEE HOW LONG YOU CAN HOLD A PLANK WITHOUT COMING DOWN
IS THERE A WAY WE CAN POST OUR SCORES OR SOMETHING SO WE CAN ALL SEE ?
IS THERE ANYTHING LIKE THAT OUT YET!

WORKOUT:

100 BURPEES FOR TIME
SEE HOW FAST YOU CAN COMPLETE 100 BURPEES

I’M SORRY TO IMFORM YOU ALL THAT WE WILL BE CLOSING AS OF NOW.
I KNOW THE GOVERNOR SAID EVERYONE CLOSED AS OF 8PM AND SOME ARE NOT SURE OF WHO SHOULD CLOSE AND WHO CAN STAY OPEN BUT I FEEL LIKE IT’S SUPER IRRESPONSIBLE IF WE STAY OPEN AND IGNORE THE PART THAT WE SHOULD BE DOING.

SO AS OF NOW WE ARE CLOSED, I WILL POST A HOMEWOD FOR TOMORROW AND MOVING FORWARD.
SORRY FOR ANY ISSUES THIS HAS CAUSED BUT LETS JUST GET THIS THING BEHIND US AND MOVE ON!

AS FOR NOW THE GYM WILL BE OPEN, I WILL LET YOU KNOW DAILY WHAT THE SITUATION WILL BE REGARDING THE GYM.

DIS IS SOME CRAZY ASS SHIT!
I KNOW MOST KIDS HAVE OFF FOR THE NEXT TWO WEEKS, UNFORTUNATELY I AM GOING TO HAVE TO ASK THAT NO KIDS BE BROUGHT INTO THE GYM.

ACCORDING TO THE INFO ROAMING AROUND KIDS ARE GREAT CARRIERS OF THE VIRUS AND DON’T GET SICK THEMSELVES FROM THE VIRUS.

PLEASE IF YOU HAVE ANY SYMPTOMS AT ALL STAY HOME AND DON’T TRY AND “SWEAT IT OUT”.

WHEN YOU COME INTO THE GYM PLEASE WASH YOUR HANDS BEFORE TOUCHING ANY EQUIPMENT.

I’LL ALSO POST A HOME WOD IN CASE YOU’RE NOT ABLE TO MAKE IT TO THE GYM.

LIFT:

BACK SQUAT
20 REPS

WORKOUT:

3 ROUNDS
25/18 CALORIES BIKE
21 THRUSTER @115/75
21 PULL UPS
25/18 CALORIES
15 THRUSTER
15 PULL UPS
25/18 CALORIES
9 THRUSTER
9 PULL UPS

HOME WORKOUT:

SKILL:

HANDSTAND HOLDS 6 X 30 sec, with 1 min rest
If the 30 seconds are easy do 16 shoulder taps  8 each arm

WORKOUT:

IF YOU HAVE ANY PIECE OF CARDIO EQUIPMENT AT HOME
PERFORM THAT FOR WHATEVER IS EQUIVALENT TO HALF A MILE

THEN…  50 SIT UPS
THEN…  50 SUPERMANS

PERFORM THIS 3 TIMES
SO IT LOOKS LIKE THIS:
800 METER RUN
50 SIT UPS
50 SUPERMANS
3 ROUNDS

I KNOW IT’S UNCOMFORTABLE HAVING TO STAY AWAY FROM EACH OTHER WITHOUT SOMEONE MAKING IT ACCEPTABLE, SO HERE I AM TO MAKE IT ACCEPTABLE.
WHEN YOU COME IN TO THE GYM FROM NOW TILL THIS THING IS DONE, STAY THE FUCK AWAY FROM EVERYONE.
NO FIST BUMPING, NO HANDSHAKES, NO HUGS, NO ELBOW BUMPING, I AM SAYING NOW IT IS IMPLIED THAT WHEN WE LOOK AT EACH OTHER WE ARE SAYING “HELLO, HOW ARE YOU”.

DO NOT GO WITHIN 6 FT OF EACH OTHER WHEN YOU ARE IN THE GYM, THIS DOESN’T MEAN I DON’T LIKE YOU IF I DON’T GO NEAR YOU, OR DOES IT!  AHA, NOW YOU WILL NEVER NOW!
SO, IF YOU ARE IN THE GYM (AND YOU SHOULD ONLY BE THERE IF YOU FEEL 100% HEALTHY) DO NOT GO NEAR ANYONE ELSE, IF SOMEONE IS SITTING DOWN SIT SOMEWHERE ELSE.
DO NOT GO NEAR EACH OTHER.
WE GOT THIS?  PLEASE DO NOT IGNORE THIS REQUEST AND PLEASE DO NOT FEEL LIKE YOU HAVE TO SHAKE SOMEONES HAND.
WE CAN MAKE THIS A WONDERFUL, LOVING PLACE IF WE JUST IGNORE EACH OTHER AND IGNORE THE FUCK OUT OF EVERYONE!

THANK YOU FOR BEING VERY DILIGENT IN WIPING DOWN THE EQUIPMENT AT THE GYM.
BETWEEN US USING THE CLOROX WIPES AND THE GYM CLEANING WE SHOULD BE ABLE TO
STAY CLEAR OF THE VIRUS.

ANOTHER THING I ASK IS THAT IF YOU DO HAPPEN TO FEEL LIKE CRAP WHETHER IT BE A COUGH OR FEVER OR
COLD SYMPTOMS THAT YOU STAY HOME AND BE COURTEOUS TO YOUR TRAINING PARTNERS.

*THE OLYMPIC LIFTING CLASS IS CANCELED TOMORROW, HAVING NOTHING TO DO WITH THE VIRUS
AND MORE TO DO WITH NICKS’ DAUGHTERS BIRHTDAY PARTY THERE’S NO REASON TO THINK SILLY THOUGHTS.

TRY AND STAY HEALTHY, WASHING YOUR HANDS AND NOT PICKING YOUR NOSE HELPS A LOT.

LET ME KNOW IF ANYONE NEEDS HELP WITH ANYTHING, I’LL DO WHAT I CAN TO HELP.

LIFT:

BENCH PRESS
5-5-3-3-3-2-2-2

WORKOUT:

METCON (7 Rounds for time)

EVERY 3 MINUTES :
20/15 CAL. ASSUALT BIKE (Sprint!!!)
3 POWER SNATCH  (165/115)
IF YOU WOULD RATHER GO LIGHTER, THE WEIGHT IS: 115/65 AND THE REP SCHEME IS 7 REPS INSTEAD OF 3

* Goal is Sub 1:00
* Time Cap each set 2:00

 

LIFT:

20 REPS SQUATS

WORKOUT:

EVERY 3 MINUTES FOR 30 MINUTES
COMPLETE
19/15 CAL ROW
19/15 WALL BALLS @20/14

LIFT:

CLEAN AND JERK
5 MIN AMRAP
COMPLETE AS MANY CLEAN AND JERKS AS POSSIBLE IN 5 MIN @165/105

WORKOUT:

8 MIN AMRAP
200/175 METER ROW
20/15 PUSH UPS

REST 2 MIN

8 MIN AMRAP
200/175 METER ROW
20 AB MAT SIT UPS