Daily WOD

OMG!  WHO TOOK A PORTION OF THE RIG?  HOW DID YOU EVEN GET IT DOWN!
MAN, YOU REALLY ARE SERIOUS ABOUT YOUR TRAINING!  THIS IS GREAT, IT REALLY SHOWS
MOTIVATION.
I HOPE YOUR ALL EATING WELL ALSO AND NOT STUFFING YOUR PLUMP FACES!
DID EVERYONE WORK ON THEIR DIET ON MY FITNESS PAL?
IF YOU USE IT EVERYONE CAN SEE WHAT YOU EAT!   WOOHOO!  I KNOW YOU’RE ALL INTERESTED IN
WANTING EVERYONE TO SEE WHAT YOU’RE EATING!
IT’S AN APP!  MY FITNESS PAL APP!
GET IT.

SKILL:

HOLLOW ROCK
20 SECONDS ON 10 SECONDS OFF
8 ROUNDS TOTAL

WORKOUT:

50-40-30-20-10
AIR SQUATS
CRUNCHES
PUSH UPS

HERE’S SOMETHING WE CAN DO WHILE BINGE WATCHING SOMETHING.
IT’S NO SECRET THAT A LOT OF US ARE NOT THE MOST FLEXIBLE ANIMALS ON THE PLANET.  HOWEVER,
WHILE WE ARE STUCK AT HOME WE CAN SOLVE THIS ISSUE.  THE BEST WAY TO HEAL THE PROBLEM OF INFLEXIBILITY IS…   GREASING THE GROOVE!  NO, THIS ISN’T LIKE JOHN TRAVOLTA GETTING HIS GROOVE ON IN SATURDAY NIGHT FEVER.
THIS JUST MEANS THAT EVERY HOUR OR SO (AN HOUR ACTUALLY SEEMS REALISTIC DURING THESE TIMES)
YOU STRETCH.
IF YOUR HAMSTRINGS ARE THE PROBLEM, THEN EVERY HOUR THROW YOUR LEG UP ON YOUR DRESSER AND STRETCH.
THE CONSTANT STRETCHING OF THE MUSCLE ALL DAY AND NIGHT WILL HAVE A MUCH BETTER EFFECT THAN STRETCHING ONCE OR TWICE A DAY.

OF COURSE IF YOU HAVE OTHER ISSUES LIKE, WELL… LET’S SAY YOU SUCK AT DOUBLE UNDERS!
THEN JUMP OUT INTO THE YARD AND PRACTICE YOUR DOUBLE’S EVERY COUPLE HOURS!
EVERYONE SHOULD BE PROFICIENT AT DOUBLE’S WHEN WE KICK START THE GYM AGAIN!

OK, THERE’S A LOT OF HOME WORK TO DO SO GET TO IT.

I KNOW BEING HOME MAKES IT DIFFICULT TO EAT WELL, BUT IF YOU THINK ABOUT WHAT YOU WILL LOOK LIKE WHEN THIS IS OVER AND YOU USE A CALENDAR TO MARK OFF THE DAYS YOU’LL BE SHOCKED AT HOW MUCH YOU CAN CHANGE YOUR BODY IN SUCH A SHORT TIME!
YEE HAW!

WORKOUT:

SET UP CONES, DISHES, BALLS OR EVEN DENTURES 10 YARDS APART.
START THE CLOCK
THE 1ST MINUTE YOU SPRINT 10 YARDS
THE 2ND MINUTE YOU SPRINT 20 YARDS (ONE WAY AND BACK)
THE 3RD MINUTE YOU SPRINT 30 YARDS (THERE, BACK AND THERE)
THE 4TH MINUTE YOU SPRINT 40 YARDS (THERE, BACK, THERE AND BACK)
KEEP THIS GOING UNTIL YOU CANNOT COMPLETE THE NUMBER OF YARDS YOU ARE SUPPOSED TO IN THAT MINUTE.
FOR EXAMPLE LET’S SAY YOU’RE ON MINUTE 15 AND YOU CAN’T COMPLETE THE FULL 15 SPRINTS IN THE MINUTE, YOU’RE DONE!
FOCUS AND TRY TO PUSH YOURSELF TO MAKE IT THROUGH AS FAST AS YOU CAN.

AFTER THE RUN COMPLETE
A 2 MILE RUN

HOW’S EVERYONE HOLDING UP OUT THERE?

100 CRUNCHES

3 ROUNDS
RUN 800
21 SWINGS (YOU CAN USE A KETTLEBELL, DUMBBELL, KNAPSACK, ANYTHING HEAVY WITH A HANDLE)
12 BURPEES

100 CRUNCHES

GOOD LUCK WITH THE WORKOUTS, I HOPE IT’S HELPING EVERYONE.
I HEAR IT’S GETTING WORSE, EVERYTHING IS SUPPOSED TO CLOSE BY SUNDAY WITH THE EXCEPTION OF
MEDICAL, GROCERY AND MASS TRANSIT?

HOLA EVERYONE!
I HAVE SOMETHING ELSE TO DO BESIDES MAKING UP AND FOLLOWING YOUR DIET.
YOU CAN CLEAN OUT THE HOUSE, GET RID OF EVERYTHING YOU HAVEN’T USED IN 6 MONTHS, GIVE AWAY ALL THE CLOTHES YOU DON’T WEAR OR HAVEN’T WORN IN THE LAST YEAR TO THE SALVATION OR PUT THE BAG IN ONE OF THOSE BIG METAL THINGS THAT LOOKS LIKE A GARBAGE CONTAINER.
DEPENDING ON THE SIZE OF YOUR HOUSE THIS COULD TAKE ALL DAY!  BETWEEN THE WORKOUT AND CLEANING
IT’LL BE TWO WEEKS IN NO TIME.

SKILL:

10 SECONDS ON 10 SECONDS OFF FOR A TOTAL OF 5 MINUTES
COMPLETE IN A PLANK
FOR 10 SECONDS PULL DOWN YOUR ELBOWS AND PULL YOUR TOES UP, AGAINST THE FLOOR.  SQUEEZE FOR 10 THEN REST IN A REGULAR PLANK FOR 10

WORKOUT:

SUPPOSED TO BE NICE TODAY!
AFTER AN EXTENSIVE WARM UP COMPLETE:
SPRINTS

4 X 200M X WITH 1 MIN REST
4 X 400M X WITH 90 SECONDS REST
2 X 1K X WITH 2 MIN REST
MAYBE FIND A TRACK, IF NOT TRY AND MEASURE AS BEST AS POSSIBLE AROUND YOUR NEIGHBORHOOD

HOW’S EVERONE DOING OUT THERE?
DID YOU GUYS SEE THE LEVEL OF EMISSIONS AND HOW FAR DOWN IT IS NOW THAT EVERYONE IN THE WORLD IS DOING NOTHING!
CRAZY RIGHT!
THERE’S SOME GOOD TO THIS, MAYBE IT’S TIME TO SIT AND THINK ABOUT YOUR LIFE AND IF WHAT YOU HAVE ACCOMPLISHED HAS BROUGHT YOU HAPPINESS OR IF YOU ARE LIVING A LIFE DIFFERENT FROM HOW YOU REALLY WANT TO LIVE IT.
WE HAVE A LOT OF TIME TO SIT AND THINK IF YOUR LIFE NEEDS TO CHANGE OR IF IT IS JUST HOW YOU WANT IT TO BE.

ANYWAYS, IS EVERYONE DOING OK?

DOES ANYONE NEED ANYTHING AT ALL, I’M SURE IF SOMEONE NEEDS SOME HELP IN ANYTHING THAT WE CAN GET SOME PEOPLE TOGETHER AND HELP OUT.
IF ANYONE NEEDS HELP WITH ANYTHING AT ALL LET ME KNOW AND I’LL MAKE SURE IT GETS TAKEN CARE OF

 

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