Daily WOD

HOPE YOU ALL HAVE HAD A NICE VACATION FROM, ME!  WELL, IT’S OVER!
EVEN IF I HAVE TO CRAWL MY WAY INTO THE GYM,  I’LL BE BACK THIS WEEK!
I KNOW YOU ALL WANTED TO SURPRISE ME WITH EVERYONE BEING PROFICIENT AT DOUBLE UNDERS!
I CAN’T WAIT TO SEE!!

LIFT:

BACK SQUAT
20 REPS
THIS SHOULD BE A BRUTAL 20 REP SET BY NOW, SO TAKE AS MUCH TIME AS YOU NEED TO FINISH THEM.
MAKE SURE YOU STAY TIGHT!
EVERY REP STAY TIGHT AND PROTECT YOURSELF FROM INJURY!

WORKOUT:

12 MIN AMRAP
6    HSPU
12  DB SNATCH (70/50) ALTERNATE ARMS
24  DOUBLE UNDERS

I’m finally getting out of the hospital tonight!!!   YeeHaw BaBa Booey!!
So, they say when you go through some life threatening events you change the way you think and how you live your life.  Well, that didn’t happen for me.   No, for me I just got pissed off that I wasn’t who I was before that crap.
After my heart operation I had no feelings of how I need to change my life and how I should be happy for what I have, ya know Bla Bla Bla.

However, after being in and out of the hospital for a year after the latest event something finally hit me, and that’s the reason for this email!
I figured I would throw my shit your way and see if it makes sense to you, ya know cause I have a habit of changing every quickly.

Here’s the deal, ya really never know what the fuck is going to happen to you.  Never, I thought it was all over with and i’d be back to normal (well, as normal as I could ever be) and it was all over.
Obviously, it wasn’t it just kept getting worse and worse.
Well, here we are and I’ve realized that no one can ever predict or be ready for what’s going to happen to them.
I mean as something simple as having to go to the hospital at 12:30am on a Saturday night.   My point?  There’s no specific time when you are going to get sick, being sick doesn’t wait for you to complete all your errands or give you time to sleep the night through and wake up bright eyed and bushy tailed.
Getting sick doesn’t wait for you to complete all the things in your life that need tying up before you will be in the hospital for a week straight.  I REALLY WANT TO THANK ALL OF YOU FOR BEING THERE AND HELPING OUT AS I BEEN GOING THROUGH ALL THIS CRAP, I REALLY REALLY APPRECIATE IT.  YOU WILL NEVER KNOW WHAT IT MEANS TO ME THAT YOU ARE ALL SO SUPPORTIVE.  THANK YOU!

Basically what I wanted to tell you all is that I really believe that everyone needs to live their lives with being happy as the number one goal in mind.  It’s not about Money, Toys, Houses, Cars, or anything that has no value when you’re lying here thinking fuck man my roommate in the hospital really smells like shit!
What I’ve come up with is happiness, that’s what is important.  When you’re thinking about your life you don’t think how nice was my car, you think
“did i do everything i needed to make myself and my family happy, did I make sure that I treated the people I love with respect, and most importantly you think was I appreciative of everything that I should have been appreciative of or did I just take shit for granted and not give a shit about anyone or anything”
I feel like this is what we should be thinking and how we should be acting while we are healthy.
There is nothing worse than not being healthy, nothing at all.

So make sure you appreciate the fact that you can walk, stand, breathe and complete everyday tasks without having an issue.
Be Happy and appreciative that you can workout the way you do.

I’m asking you to challenge yourself to focus on Appreciating everything in your life that you need to be appreciative of.
Everyday make sure you Cherish the people you love and do whatever you can to make their lives better.
Everyday make sure you Value all the joy in your life, because this is what matters.
Nothing and I mean nothing is more important than giving to others and yourself.
So I guess this shit did change how I think and I hope I have helped you guys.

ONCE AGAIN, THANK YOU SO MUCH FOR ALL THE SUPPORT YOU HAVE ALL SHOWN ME.

LIFT:

BENCH PRESS
SUPERSET
DUMBBELL FLYES AND BENCH PRESS
12 – 15 REPS OF FLYES AND 6-10 REPS OF PRESS EACH SET
PERFORM 4 SETS TOTAL EVERY 3 MINUTES

WORKOUT:

5 RDS
25 SWINGS @55/35 (SWINGS OVERHEAD)
25 WALL BALLS @20/14
250 METER ROW

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS

WORKOUT:

30 SECOND INTERVALS
@0:00 COMPLETE 12 DEADLIFTS (135/95)
@0:30 COMPLETE 9 HANG POWER CLEANS  (135/95)
@1:00  COMPLETE 6 SHOULDER TO OVERHEAD  (135/95)
– REPEAT FOR 10 RDS –
YOU HAVE 30 SECONDS TO COMPLETE 12 DEADLIFTS, THEN 30 SECONDS TO COMPLETE 9 HANG POWER CLEANS AND THEN 30 SECONDS TO COMPLETE 6 SHOULDER TO OVERHEAD

REPEAT THIS 10 TIMES 15 MINUTES TOTAL

LIFT:

SKILL WORK:
1 MINUTE OF DOUBLE UNDER WORK
1 MINUTE HANDSTAND WORK
PERFORM THIS WAY FOR 10 MINUTES
5 MINUTES EACH EXERCISE

WORKOUT:

8  ROUNDS FOR TIME

6   SNATCH @155/105
6   HSPU
15  BOX JUMPS @30/24
30 DOUBLE UNDERS

LIFT:

SUMO DEADLIFT
8 X 2
2 REPS EVERY 75 SECONDS

WORKOUT:

FOR TIME:
100FT DB LUNGE WALK (50s/35s)
21 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
15 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)
9 BURPEE PULL UP
100FT DB LUNGE WALK (50s/35s)

SORRY I HAVE NOT BEEN IN BUT THE SIMPLE SURGERY DIDNT TURN OUT TO BE SO SIMPLE OR AT LEAST I THOUGHT IT WAS A SIMPLE SURGERY.  MAYBE I SHOULD START RESEARCHING THESE SURGERIES BEFORE I JUMP INTO THEM.
ACTUALLY THE SURGERY WENT GREAT, HE TOOK OUT THAT HUGE ASS CLOT IN MY LEG AND WHEN I WOKE UP I FELT GREAT SO I WENT HOME THE NEXT DAY AND THEN SHIT JUST STARTED FLOWING DOWN HILL AT A RATHER QUICK PACE,  ALL OF A SUDDEN I WENT FROM WALKING WELL TO HOLDIN ONTO MY LEG IN A FETAL POSITION CRYING LIKE WHEN I WAS 5 YEARS OLD AND MY FATHER CAUGHT ME STEALING THAT SNICKERS BAR FROM THE CORNER DELI!
MAN WHAT A BEATING I TOOK FOR THAT ONE.  I WOULD MUCH RATHER BE HOLDING ON TO MY LEG AND WEEPING.

ANYWAYS, IT ENDED UP BEING AN INFECTION IN MY LEG.  I NEVER REALIZED INFECTIONS COULD BE SO PAINFUL.
GEEZ, IT FELT LIKE SOMEONE WAS BLOWING UP MY LEG AS IF IT WAS A BASKETBALL WITH THE SOLE PURPOSE OF MAKING IT POP!
I HAD TO HOBBLE TO THE BATHROOM SO FAST OR I WOULD BE IN SO MUCH PAIN I’D HAVE TO TAKE A SEATED BREAK HALFWAY THERE.
SO I HAD TO GO BACK INTO THE HOSPITAL ON FRIDAY NIGHT AND I’M HERE TILL THE INFECTION IS UNDER CONTROL.
THE GOOD NEWS IS I WAS ABLE TO CRAWL TO THE BATHROOM INSTEAD OF PEEING IN THAT ICED TEA JUG THEY GIVE YOU IN THE HOSPITAL INSTEAD OF ACTUALLY GIVING YOU ICED TEA, ALTHOUGH MY PISS LOOKED LIKE ICED TEA SO I MAY MAKE THE HONEST MISTAKE OF DRINKING IT.

HOPEFULLY I’LL BE BACK THIS WEEK SOMETIME IF EVERYTHING GOES WELL, YEAH RIGHT LIKE THAT WILL HAPPEN!
THANKS FOR ALL THE CALLS AND MESSAGES OF CONCERN BUT BY NOW THIS IS JUST A NORMAL OCCURRENCE.
SEE YOU GUYS SOON!

LIFT:

BACK SQUAT
20 REPS
ADD WEIGHT FROM THURSDAY

WORKOUT:

TEAMS OF 2
3000m ROW
60 CLEAN AND JERKS  (135/95)
ALTERNATE PARTNERS EVERY 500 METERS
CHOOSE HOWEVER YOU WANT TO BREAK DOWN THE CLEAN AND JERKS

LIFT:

SNATCH
5 X 3 @75%
3 REPS EVERY 90 SECONDS

WORKOUT:

3 ROUNDS
800m/700 ROW
30 WALL BALLS  (20/14)

SKILL:

MUSCLE UPS

WORKOUT:

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.

LIFT:

SUMO DEADLIFT
5 X 5
5 REPS @70-75%
EVERY 90 SECONDS
USE THE WEIGHT FROM THE PREVIOUS WEEKS IF YOU ARE NOT SURE OF YOUR WEIGHT

WORKOUT:

FOR TIME:
50 WEIGHTED STEP UPS 24/20  (50/35)
50 PULL UPS
35 WEIGHTED STEP UPS
35 PULL UPS
20 WEIGHTED STEP UPS
20 PULL UPS

IF YOU FEEL LIKE YOU ARE IN A GIVING MOOD ON THIS HOLIDAY WEEK
HERE IS A LINK FROM TOM MILANAS’ CHARITY TO DONATE TO RESEARCH FOR CANCER, YOU CAN ALSO WIN
A MEAL AT RAO’S IN THE CITY.
https://mancavehealth.org/product/lunch-at-raos-raffle/