Daily WOD

THANKSGIVING WOD

FIRST LET ME START BY SAYING, BE SURE THAT YOU ACTUALLY STAY TRUE TO THE HOLIDAY AND ACTUALLY GIVE THANKS TO WHAT’S IMPORTANT.
APPRECIATE EVERYTHING YOU HAVE IN LIFE THAT YOU ARE THANKFUL FOR.
I’M PRETTY SURE YOU DON’T HAVE TO LOOK FAR TO REALIZE THE GIFTS YOU HAVE BEEN GIVEN BY LIFE.
THERE’S A LOT OF THINGS WE OVERLOOK IN LIFE BECAUSE WE HAVE THEM EVERYDAY SO BECAUSE OF THAT WE MINIMIZE THE IMPORTANCE OF THEM.
THEY ARE PROBABLY THE MOST IMPORTANT THINGS IN YOUR LIFE YET WE TEND TO TAKE THINGS FOR GRANTED IF WE ARE ALWAYS BLESSED WITH THEM EVERYDAY AND NOT AT CERTAIN TIMES IN OUR LIVES.

SOMETIMES BECAUSE OUR FAMILIES ARE ALWAYS AROUND US WE DON’T PUT THE AMOUNT OF EFFORT WE SHOULD BE PUTTING INTO THEM, WE JUST THINK THEY WILL ALWAYS BE AROUND AS OPPOSED TO SOMETHING NOT HALF AS IMPORTANT BUT ISN’T AROUND ALL THE TIME SO THEY GET MORE ATTENTION.

LET ME ASK YOU, MOST OF YOU HAVE BEEN BLESSED WITH A HEALTHY PET RIGHT?
HOW MANY OF YOU SIT DOWN ON THE FLOOR AND RUB YOUR PETS’ BELLY AS OPPOSED TO JUST RUBBING HIS HEAD FOR 30 SECONDS AND THEN GOING ABOUT WITH YOUR NORMAL RETURNING HOME ROUTINE?
THINK ABOUT THAT, WE GIVE PEOPLE THAT DON’T DESERVE OUR ATTENTION ALL DAY BECAUSE WE FEEL IT’S THE RIGHT THING TO DO BUT OUR PETS WHO WAIT FOR US ALL DAY WITH EXCITEMENT IN THEIR BELLIES WAITING TO SEE US WE SOMETIMES BRUSH THEM OFF!
WEIRD RIGHT.

HOW MANY OF US TAKE CARE OF THE MOST IMPORTANT PERSON IN OUR OWN LIVES FIRST BEFORE ANYONE OR ANYTHING ELSE?
YOU ARE THE MOST IMPORTANT PERSON IN YOUR  LIVES AND YET WE DON’T TREAT THAT PERSON AS WE SHOULD EVERYDAY.   WE ABUSE THEM MENTALLY, PHYSICALLY AND SPIRITUALLY…  WHY?
BECAUSE SOMETIMES WE DON’T THINK WE ARE WORTH IT RIGHT.
STRANGE RIGHT?

ANYWAYS, MY POINT IS… I FORGOT IT WAS SO LONG AGO.
MY POINT IS BE GRATEFUL FOR THE RIGHT THINGS TO BE GRATEFUL FOR IN YOUR LIFE AND TAKE CARE OF THE ONE LIFE THAT IS THE MOST IMPORTANT LIFE TO YOU, YOU.
THINK ABOUT WHAT’S WORTH BEING GRATEFUL FOR INSTEAD OF JUST PLOWING THROUGH A LIST OF NOTHING AND SAYING “I’M GRATEFUL FOR THIS, THIS AND… THIS.

WORKOUT:

IN TEAMS OF 3 COMPLETE

1.  ONE TEAM MEMBER COMPLETES THE COMPLEX OF:
*DEADLIFT
*HANG POWER CLEAN
*FRONT SQUAT
*PUSH PRESS
*BACK SQUAT
*PUSH PRESS FROM BEHIND NECK
THIS COMPLEX IS DONE WITH 1 BAR, RX IS 115/75

2.  ANOTHER TEAM MEMBER COMPLETES A 400 METER RUN

3.  AND THE LAST TEAM MEMBER COMPLETES A SQUAT HOLD WITH YOUR HANDS OUT IN FRONT
TILL THE PERSON GETS BACK FROM THE RUN.
SQUAT HOLD IS,  SQUAT DOWN WITH NO WEIGHT TILL YOUR THIGHS ARE PARALLEL TO THE GROUND, ONCE
THEY ARE PARALLEL TO THE GROUND HOLD YOUR LEGS IN THAT POSITION WITH YOUR ARMS STRAIGHT OUT IN            FRONT OF YOU.

THE 3 TEAM MEMBERS THAT COMPLETE 100 REPS OF THE COMPLEX FIRST ARE THE WINNERS.
EVERYONE ELSE IS A DISGUSTING LOSER!

HOURS FOR THANKSGIVING:

WEDNESDAY MORNING NORMAL HOURS

WEDNESDAY NIGHT 4:30 AND 5:30 PM CLASSES, NO 6:30PM CLASS

THURSDAY THE 28TH
8 AND 9:30 AM

FRIDAY THE 29TH
8 AND 9;30 AM

LIFT:

FRONT SQUAT 4 X 4 @90%
BENCH PRESS 4 X 4 @90%

WORKOUT:

3 ROUNDS
.75 MILE  BIKE
100ft DB LUNGE  (50/35)
100 DOUBLE UNDERS

16 MIN CAP

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: