Daily WOD

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.

LIFT:

BARBELL STATIONARY LUNGES
50 REPS EACH LEG

WORKOUT:
13 MIN AMRAP
3   MUSCLE UPS
6   HANG POWER CLEANS @135/95
9   BURPEE BOX @30/24
12 CALORIE ROWER

LIFT:

BACK SQUAT
@50%
30 SEC ON 45 SEC OFF
6 ROUNDS TOTAL

WORKOUT:
3 ROUNDS
1 MINUTE EACH STATION
1 MINUTE REST AFTER EACH ROUND

WALL BALL @20/14
SKI ERG FOR CALORIES
BOX JUMP @24/20  (SPEED JUMPS IF POSSIBLE)
SWINGS 70/53
BIKE FOR CALORIES

I NEED YOUR HELP, A FRIEND OF MINE BROUGHT IN A BOX FOR HIS CHARITY.
HE DOES A LOT OF WORK FOR FAMILIES WITH CHILDREN THAT ARE TERMINALLY SICK.
HE RUNS IRONMAN’S TO RAISE MONEY FOR THE FAMILIES, HE IS IN CONSTRUCTION SO HE ACTUALLY REBUILDS HOMES FOR THE FAMILIES ALSO FOR FREE.
SO I FIGURE WE CAN HELP HIM OUT BY GETTING A SHIT LOAD OF TOYS FOR THESE KIDS.  SO MANY FUCKING TOYS THAT MY BUDDY HAS TO COME BACK 100 TIMES TO DROP OFF AND PICK UP NEW TOY BOXES.
IF EVERYONE BRINGS IN A BUNCH OF TOYS THAT WOULD MAKE ME VERY HAPPY, AND IT’S VERY VERY DIFFICULT TO MAKE ME HAPPY!
SO, DO ME PROUD AND FILL UP THIS FUCKING BOX RIGHT AWAY.

THANKS

BENCH PRESS

10-8-6-3-3-3-3-3
WARM UP SET 1, 2 AND 3
TO 70%
THEN COMPLETE 5 X 3 AT 70%

WORKOUT:

TEAMS OF 2 COMPLETE
200/120 CALORIES ROW ERG
200/120 CALORIES BIKE  ERG
200/120 CALORIES SKI  ERG
300 DOUBLE UNDERS
EACH PARTNER COMPLETES 10/6 cal.  20x

LIFT:

BULGARIAN SPLIT SQUATS
20 ON / 10 OFF
8 ROUNDS

WORKOUT:

50/35 CAL ON THE BIKE
100  KB DOUBLE KB OVERHEAD  LUNGE  @53/35
30 KB JERK @53/35
100 FT. HANDSTAND WALK
2 RDS FOR TIME

THIS SATURDAY IS WHAT YOU HAVE ALL BEEN WAITING FOR, BIG BIG FACE OFF MATCH BETWEEN
A.  “MITCH THE INCREDIBLE TROGLODYTE”
B.  WE GOT “JASON (IF THERE WAS MORE GYMNASTICS MOVEMENTS IN CROSSFIT I WOULD BE IN THE GAMES) ECKEL.
C.  NEXT IS TOMER #MAVERICK, #GOOSE IS DEAD, #YOU CAN BE MY WINGMAN ANYTIME!
D.  AND LAST BUT CERTAINLY NOT LEAST WE GOT THE JAMAICAN BACON WHO’S NEVER BEEN TAKEN!

THE MATCH WILL TAKE PLACE AT 10AM ON SATURDAY MORNING.
IF ANYONE ELSE WOULD LIKE TO PARTICIPATE PLEASE EMAIL ME LIKE, NOW!

LIFT:

SPLIT JERK
1 REP EVERY MINUTE FOR 10 MINUTES INCREASING THE WEIGHT EACH SET, MUST BE A SPLIT JERK AND MUST RECOVER CORRECTLY

WORKOUT:

SOME OF YOU HAVE MADE MENTION OF BRINGING BACK THE WHITEBOARD SO WE CAN WRITE DOWN OUR SCORES ON THE BOARD FOR OTHER CLASSES TO SEE.  HMMMM KINDA SOUND LIKE SOMETHING WE HAD ONCE CALLED, UM UM AH, OH!  I GOT IT!  IT WAS CALLED WODIFY!!
RIGHT RIGHT THAT’S IT, WODIFY.

WODIFY HAD IT’S OWN WHITEBOARD.
SO INSTEAD OF GETTING A WHITE BOARD WHY DON’T WE BRING BACK WODIFY AGAIN?
I KNOW, THIS IS JUST A PIPE DREAM FOR ME BUT, YA NEVER KNOW WHAT CAN HAPPEN.

IF YOU WANT TO BRING BACK WODIFY LET ME KNOW
IT’S A GREAT SYSTEM TO KEEP TRACK OF YOUR WORKOUTS AND WEIGHT’S YOU USE.
OR, WE CAN JUST SAY “YEA CHRIS I THINK WE SHOULD GET IT, I’LL USE IT!
AND THEN JUST MAKE ME PAY FOR IT AND REALLY FUCK WITH MY HEAD AND DON’T USE IT.

EMAIL ME OR CONVERSE WITH ME IF YOU WANT WODIFY BACK, BUT IF NO ONE USES IT I’M GOING TO GO CRAZY, AND YA KNOW DO ABSOLUTELY NOTHING ABOUT IT AND JUST KEEP PAYING FOR SEVERAL YEARS TILL I FINALLY CANCEL IT.

LIFT:

WORK YOUR WAY UP TO A HEAVY 1 REP
CLEAN AND JERK
PERFORM 1 REP EVERY MINUTE FOR 10 MINUTES

WORKOUT:

COMPLETE 30 CLEAN AND JERKS @155/115
EVERY 5 REPS COMPLETE 5 BURPEES

TOMORROW IS THE LAST NIGHT OF THE OPEN WODS
AND I’M NOT GOING TO MAKE THE SAME MISTAKE OF DOING THE SAME MOVEMENTS I HAVE DONE EVERY WEEK.  OR MAYBE I’M THE ONE WHO IS RIGHT AND THEY HAVE BEEN MAKING THE MISTAKES!  HMM!

ANYWAY CARLI AND SHENIKA ARE DOING THE SPARTAN RACE ON NOVEMBER 23RD AT THE OLD BETHPAGE RESTORATION.
THE START IS 9:30AM AND THE TEAM NAME IS TAKEOVER.
IN CASE ANYONE WANTS TO JOIN THEM AS PART OF THE TEAM I WILL BE THERE RUNNING, I USUALLY RUN THE 3 MILE SPRINT IN ANYWHERE FROM 5 MINUTES TO 6 HOURS SO IF YOU WANNA SEE MY SCORE SIGN UP!

LIFT:

COMPLETE THE COMPLEX EVERY 120  SECONDS
1 MUSCLE CLEAN
2 HANG POWER CLEANS
3 POWER CLEANS

WORKOUT:

ROW FOR CALORIES
100/75 CAL
EVERY MINUTE ON THE MINUTE STOP AND ALTERNATE BETWEEN:
5 BURPEE AND 6 DUMBBELL SNATCH @60/40