Daily WOD

WORKOUT:

METCON  (AMRAP – Rounds)

EVERY MIN (10 mins)
5 BACK SQUATS  (225/135)

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN  (10 mins)
12/6 CAL BIKE

REST 1 MIN

METCON  (AMRAP – Rounds)

EVERY MIN   (10 mins)
6 POWER SNATCH  (135/95)

REST 1 MIN

METCON   (AMRAP – Rounds)

EVERY MIN   (10 mins)
10 BURPEE TO BAR

*6 INCHES ABOVE REACH

WE HERE AT CROSSFIT HAVE A WORD THAT’S NOT THROWN AROUND LIGHTLY, THAT WORD WOULD BE
“MODIFY”!
WHY DO WE MODIFY?  WELL, FOR SEVERAL DIFFERENT REASONS LIKE:  OUR FITNESS LEVEL DOES NOT ALLOW US TO COMPLETE WHAT IS ON THE BOARD,  WE HAVE SOME SORT OF INJURY THAT IMPEDES US FROM BEING ABLE TO DO THE WOD AS RX’D, AND IF WE DO THE WOD IT IS GOING TO TAKE NOT ONLY TOO LONG BUT IT’S GOING TO PRACTICALLY KILL US.

THESE REASONS AMONGST OTHERS I’VE NOT YET TOUCHED UPON ARE WHY WE MODIFY.
MODIFYING DOESN’T MAKE US LESS THAN WHAT WE ARE IF WE DON’T MODIFY,  MODIFYING IS SMART NOT STUPID, MODIFYING IS HELPFUL NOT A HINDERANCE TO US.
BE SMART, IF THE WEIGHT IS TOO HEAVY LOWER IT, IF THE WORKOUT IS DIFFICULT AND IT’S SUPPOSED TO TAKE 10 MINUTES BUT IF YOU DON’T MODIFY IT WILL TAKE 20 THEN JUST MODIFY!
IF YOU FEEL LIKE THERE’S NO WAY YOU CAN DO IT WITHOUT RISKING INJURY DON’T DO IT!

DON’T BE AFRAID OF MODS, DON’T LET YOUR EGO TAKE OVER YOUR THOUGHTS, JUST MODIFY!

LIFT:

DEADLIFT
8 REPS EVERY 75 SECONDS
8 ROUNDS

WORKOUT:

RUN 400
40 POWER CLEANS @135/95
RUN 400
30 POWER CLEANS @185/105
RUN 400
20 POWER CLEANS @225/115
RUN 400
10 POWER CLEANS @245/125

NOT SURE WHO FOLLOWED WHAT I SAID OR EVEN HOW MANY OF YOU READ WHAT I WROTE ABOUT EATING WELL BUT HERE IT GOES AGAIN.
SAYING THINGS TO YOURSELF LIKE “I’M NEVER GOING TO HAVE CARBS AGAIN”,  I’M NEVER GOING TO CHEAT AGAIN”,  AND THE ALL TOO COMMON  “LET ME STUFF MY FACE TODAY CAUSE I’M STARTING MY DIET TOMORROW”
ALL THESE COMMENTS IMPLY THAT THIS IS THE END OF EVER EATING ICE CREAM EVER AGAIN!
THIS STUFF SETS YOU UP FOR FAILURE WITH THOUGHTS OF NEVER EVER HAVING SOMETHING AGAIN.

TAKE IT MEAL BY MEAL, ASK YOURSELF EVERY TIME YOU EAT “IS THIS GOING TO SET ME BACK AND EITHER HELP ME ACHIEVE MY GOAL OR IS IT GOING TO MAKE ME FATTER!”
BE HONEST WITH YOURSELF, IF YOU REALLY WANT IT YOU WILL DO IT.
IF YOU JUST SAY IT TO SAY IT THAT SHIT WILL NEVER HAPPEN.
IT’S NOT AS DIFFICULT AS SOME OTHER SHIT WE’VE ACCOMPLISHED BEFORE IN OUR LIVES, YOU HAVE SO MUCH CONTROL OVER IT!
EAT WELL, IT DOESN’T TAKE LONG 3 MONTHS IS GOING TO BE HERE WHETHER YOU DO IT OR NOT.
IF YOU DO YOU’LL BE HAPPY IN THREE MONTHS, IF YOU DON’T DO IT YOU’RE GOING TO KICK YOURSELF IN THE ASS IN THREE MONTHS.

PEOPLE WHO EAT SHIT AND TRAIN DON’T MAKE DRASTIC CHANGES TO THEIR BODIES, PEOPLE WHO EAT WELL AND TRAIN LOOK FUCKING AWESOME.
IT’S ALL ABOUT WHAT YOU EAT, NO MATTER HOW HARD YOU TRY YOU WILL NEVER EVER OUT TRAIN A BAD DIET, EVER!
UNLESS YOU ARE AN ATHLETE THAT TRAINS ALL DAY LONG IT WILL NEVER HAPPEN.

OBVIOUSLY IT FEELS SO GOOD TO LOOK GREAT OR ELSE WE WOULDN’T BE WORKING OUT ALL THE TIME SO YOU MIGHT AS WELL DO WHAT’S IMPORTANT AND EAT WELL FOR YOURSELF.

ALSO, IF YOU ARE GOING TO PUT YOUR MIND TO IT AND REALLY EAT WELL YOU NEED TO DO IT ALL THE TIME.
CHEATING ONCE A DAY OR EVERY OTHER DAY DOESN’T WORK, YOU NEED TO EAT WELL ALL THE TIME FOR SEVERAL MONTHS.  THAT’S THE ONLY WAY YOU WILL SEE A BIG DIFFERENCE.

IF YOU’VE NEVER HAD ABS IN YOUR LIFE, DO IT AND SEE WHAT IT FEELS LIKE.
C’MON IT’S NOT THAT BAD.

LIFT:

OVERHEAD SQUAT
8 REPS EVERY 75 SECONDS
8 ROUNDS TOTAL

WORKOUT:

10 ROUNDS
19 CALORIES ROW
19 WALL BALL SHOTS @20/14
THE OBJECT IS TO KEEP THE SAME TIME FOR EACH ROUND

LIFT:

FRONT SQUAT
6 REPS EVERY 75 SECONDS
8 ROUNDS TOTAL

WORKOUT:

EVERY 3 MINUTES  (10 rds)
15/12 CAL ASSUALT BIKE
5 MED BALL CLEANS

WORKOUT:

WOD #1
8 MINUTE AMRAP
2 MUSCLE UPS  (SUB=6 PULL UPS AND 6 PUSH UP)
4 CLEANS @225/135
8 TOES TO BAR

REST 3 MINUTES

WOD #2
8 MINUTE AMRAP
2 MUSCLE UPS
8 CLEANS @165/105
12 GHD SIT UPS

REST 2 MINUTES

WOD #3
100 DOUBLE UNDERS
100 SIT UPS
FOR TIME

IT’S AUGUST 20th, THE SUMMER IS COMING TO AN END WHICH MEANS EVERYONE NEEDS TO GET THEIR ASSES BACK INTO THE GYM AND QUIT THE BOOZING AND THE INGESTION OF CRAPPY FOOD.
I KNOW IT’S HARD TO STICK TO THE GYM AND EATING WELL WITH ALL THE BBQ’S AND PARTIES AND FUN SHIT TOO DO IN THE SUMMER BUT NOW IT’S OVER SO GET BACK!
AGAIN, ANY MEAL PLAN  YOU DECIDE TO DO IS FINE AS LONG AS YOU STICK WITH IT!
PUT AS MUCH EFFORT INTO EATING WELL AS YOU DID TO HAVING A GOOD TIME OVER THE SUMMER AND I’M SURE YOU’LL ALL BE SHREDDED!

LIFT:

DEADLIFT
6 REPS EVERY 75 SECONDS
8 ROUNDS TOTAL

WORKOUT:

4 ROUNDS
25/20 CALORIES BIKE
30 REPS BARBELL LUNGE (BARBELL ON BACK)

CONGRATULATIONS TO LINDSAY!

WHAT AN AWESOME TIME. NICE TO COME TOGETHER LIKE THIS FOR A GREAT OCCASION.

HOPE EVERYONE HAD A GOOD TIME AND THANKS FOR THE PARTY LINDSAY.

WE’RE ALL SO HAPPY FOR YOU AND TOM.  ENJOY THE HONEYMOON AND I HOPE YOU GUYS BOTH HAVE AN AMAZING FUTURE!

LIFT:

BACK SQUAT
6 REPS EVERY 75 SECONDS
@60%

WORKOUT:

EVERY 3 MINUTES 10 RDS TOTAL
12 POWER SNATCH (95/65)
12 BAR FACING BURPEE

 

LIFT:

BENCH PRESS
3 REP EMOM
8 MINUTES

WORKOUT:

30 CLEAN AND JERKS
30 MUSCLE UPS
30 SNATCH
135/95
12 MINUTE CAP

MEN’S FIRST PLACE: 8:05
MEN’S LAST PLACE: 10:58
WOMEN’S FIRST PLACE: 8:25
WOMEN’S LAST PLACE: 10:57

WORKOUT:

Ringer 1
30-20-10 REPS OF:
AIR BIKE (CALORIES)
TOES TO RINGS

MEN’S FIRST PLACE: 3:47
MEN’S LAST PLACE: 5:02
WOMEN’S FIRST PLACE: 5:09
WOMEN’S LAST PLACE: 6:11

Ringer 2
15-10-5 REPS FOR TIME OF:
BURPEES
OVERHEAD SQUATS  (95 | 135 lb.)

MEN’S FIRST PLACE: 3:06
MENS’ LAST PLACE: 4:59
WOMEN’S FIRST PLACE: 2:53
WOMEN’S LAST PLACE: 3:59

RIGHT INTO:
2 SNATCH @75%
EVERY 30 SECONDS
FOR 5 MINUTES / 10 REPS TOTAL

LIFT:

FRONT SQUAT
3 REP EMOM  @75-80%
8 MINUTES TOTAL

WORKOUT:

800-M ROW
66 KB JERKS  (12 | 16 kg)
132-FT. HANDSTAND WALK

Time cap: 10 minutes