Daily WOD

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

SWINGS 10 X 10
EVERY 45 SECONDS

WORKOUT:

COMPLETE 1 COMPLEX EVERY
4 MINUTES / 5 ROUNDS
21 DEADLIFT @135/95
14 HANG POWER CLEANS @135/95
7   JERKS @135/95

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BACK SQUAT

7 X 2 @85-90%

2 REPS EVERY 75 SECONDS
WARM UP FOR BACK SQUATS:
10 REPS @30%
7   REPS @40%
5   REPS @50%
3   REPS @75%

WORKOUT:

EVERY 4 MINUTES
FOR 5 ROUNDS TOTAL
25 WALL BALLS @20/14
15  BURPEE BOX JUMP OVERS @30/24 (ON THE BOX AND OVER)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS

5 REPS EVERY 90 SECONDS
3 SECONDS DOWN 1 SECONDS UP
6 SETS

WORKOUT:

EVERY 2 MINUTES FOR 10 RDS COMPLETE
35 DOUBLE UNDERS
9   THRUSTERS @95/65

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WORKOUT:

5 ROUNDS
RUN 400
30 BOX JUMPS @24/20
30 GHD SIT UPS
30 GOOD MORNINGS 45/25

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

5 DEADLIFT
3 HANG POWER CLEAN
1 SPLIT JERK
USE THE SAME WEIGHT FOR THE COMPLEX
COMPLETE 7 SETS TOTAL
EVERY 2 MINUTES

WORKOUT:

10-9-8-7-6-5-4-3-2-1
CLEAN AND JERK @115/85
BURPEE OVER BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

I’VE MENTIONED THIS OVER AND OVER AGAIN, SO I GUESS IT’S WORTH MENTIONING ONE MORE TIME.
BECAUSE THE RX WEIGHT IS WRITTEN ON THE BOARD IT DOES NOT MEAN YOU HAVE TO DO IT, IT IS JUST UP THERE TO SHOW YOU WHAT WEIGHT NOT TO GO PAST AND GIVE AN IDEA, THAT’S IT.
IF THE RX SEEMS LIKE IT’S TOO MUCH IT PROBABLY IS, IF THE RX SLOWS YOU DOWN SO MUCH THAT YOU CAN’T KEEP MOVING AND KEEP THE WORKOUT INTENSE IT’S NOT FOR YOU.
THE MOST IMPORTANT THING TO REMEMBER IS “INTENSITY” INTENSITY IS KEY AND INTENSITY IS WHAT GETS RESULTS.  CHOOSE A WEIGHT THAT WILL ALLOW YOU TO KEEP MOVING.  WHEN YOU SLOW DOWN YOU DECREASE THE INTENSITY OF THE WORKOUT, AND THE INTENSITY IS THE MOST IMPORTANT THING!
EVEN IF YOU THINK THE WEIGHT IS TOO LIGHT JUST MOVE FASTER, THAT’S ALL.
IF YOU HAVEN’T DONE THIS YET, TRY AND DO THE WORKOUTS THIS WEEK WITH REALLY LIGHT WEIGHT AND MOVE REALLY FAST AND SEE HOW YOU FEEL.
I MEAN IF YOU ARE GOING TO MOVE SLOW NO MATTER WHAT THAT’S NOT GONNA HELP.
BUT STOP DOING THE RX AND RISKING INJURY, IT’S NOT WORTH IT.

LIFT:

FRONT SQUAT
10-3-10-3-10-3
SQUAT EVERY 2 MINUTES
WHEN THE REPS ARE 10 USE 65%
WHEN THE REPS ARE 3 USE 85%

WORKOUT:

15 MIN AMRAP

20 WALL BALLS
20 KB SWINGS (OVERHEAD) @70/53
RUN 200

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS
8 X 2
2 REPS EVERY 90 SECONDS
@85%

WORKOUT:

RUN 1 MILE
THEN…
5 RDS  OF:
15 TOES TO BAR OR GHD SIT UPS
15 SNATCH @115/75
THEN…
RUN 1 MILE

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WE HAD A VERY PREVENTABLE ACCIDENT.   BECAUSE PEOPLE LEAVE KETTLEBELLS ON THE FLOOR INSTEAD OF PUTING THEM BACK WHERE THEY GOT THEM FROM, ON THE RACK.
KRISTEN, WHILE WALKING TO RETURN A KETTLEBELL TO THE RACK, TRIPPED OVER ONE OF THE KETTLEBELLS
THAT SOMEONE LEFT ON THE FLOOR INSTEAD OF PUTTING IT BACK ON THE RACK.
WHEN KRISTEN AROSE I WAS SHOCKED TO SEE HER ELBOW THAT WAS CUT AND PROFUSLEY SPEWING BLOOD EVERYWHERE!
AS KRISTEN CRIED OUT IN PAIN I RAN TO GET A DR OR A TRIAGE NURSE, I PANICKED AND RAN TOWARDS KRISTEN IN AN EFFORT TO STOP THE BLEEDING.
AS I REACHED OUT TO GRAB HER ARM AND APPLY PRESSURE WITH A HANDY TOURNIQUET THAT I ALWAYS KEEP IN MY POCKET FOR EMERGENCIES JUST LIKE THIS ONE, I MYSELF TRIPPED OVER A KETTLEBELL THAT WAS ALSO LEFT ON THE FLOOR BY SOMEONE ELSE AND SMACKED MY HEAD INTO KRISTEN’S HEAD CAUSING A GASH OVER HER RIGHT EYE.
AS I STUMBLED AND FELL TO THE FLOOR LIKE A BOXER IN A 12TH ROUND KNOCKOUT, I LOOKED OVER AND SAW KRITEN’S FACE AND ELBOW COVERED IN BLOOD.

AT THIS POINT I FELT HELPLESS, MY HEAD WAS SPINNING, I HAD TEMPORARY VISION LOSS DUE TO THE RATHER SERIOUS BLOW TO MY OCCIPITAL BONE AND KRISTEN’S ORBITAL BONE.
AS MY VISION SLOWLY STARTED TO RETURN I DRAGGED MYSELF TO A PLACE TO SIT AND REGROUP.  OUT OF THE CORNER OF MY MOSTLY BLURRY EYEBALL I SAW ALEX GALLEGO REACHING INTO THE CHALK BUCKET WITH NO REGARD FOR CLEANLINESS AS HE SMACKED HIS HANDS TOGETHER I STARTED CRYING AS SMALL FRAGMENTS OF CHALK SCATTERED OVER THE FLOOR LIKE A SNOWY DECEMBER DAY RIGHT BEFORE THE EXCITEMENT OF THE HOLIDAYS.

PLEASE DON’T LEAVE THE KETTLEBELLS ON THE FLOOR.  IF YOU FORGOT WHAT HAPPENED DURING THE STORY KRISTEN CUT HER ELBOW AND EYEBALL DUE TO SOMEONE’S LAZINESS.
PLEASE LET’S BE KIND TO EACH OTHER AND HELP ONE ANOTHER STAY SAFE.
AND AS FOR ALEX I THINK I AM GOING TO CALL I.C.E. AND HAVE HIM DEPORTED BACK TO COLUMBIA

WORKOUT:
FOR TIME:
50/40 CAL ASSAULT BIKE
6 rds of “Cindy”
35/25 Cal. ASSAULT BIKE
5 rds of “Cindy”
20/15 Cal. ASSAULT BIKE
4 rds of “Cindy”

CINDY=
5   PULL UP
10 PUSH UP
15 AIR SQUAT

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BULGARIAN SPLIT SQUATS
COMPLETE 12 REPS (6 EACH LEG)
EVERY 90 SECONDS FOR
6 SETS TOTAL

WORKOUT:

27-21-15-9
PUSH JERK @115;
BURPEE OVER BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

DEADLIFT
6 REPS EVERY 90 SECONDS
6 SETS TOTAL

WORKOUT:

3 ROUNDS
RUN 800
25 HANG POWER CLEANS @135/95