Daily WOD

I’M GOING TO NEED A HEAD COUNT FOR THE PARTY, YOU KNOW THE PARTY ON THE 29TH OF JUNE!
PLEASE SIGN THE SHEET ON THE DESK AND WRITE DOWN THE NUMBER OF PEOPLE YOU WILL BE TAKING.
THANKS

LIFT:

BENCH PRESS
3 REPS EVERY MINUTE FOR 10 MINUTES

WORKOUT:

4 RDS
RUN 400
10 STONE LIFT  ( GO AS HEAVY AS YOU CAN WITH THE STONE, THIS SHOULD BE A CHALLENGE.  THIS SHOULD ACTUALLY MAKE YOU WORK TO GET THE STONE TO YOUR SHOULDER, IF YOU ARE ABLE TO JUST THROW IT OVER YOUR SHOULDER WITH YOUR HANDS THAT’S NO GOOD)
25 GHD SIT UPS OR TOES TO BAR

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

21-15-9
CAL BIKE
JERK @135/95
1-3-5
ROPE CLIMB

IN CASE YOU DIDN’T SEE WHAT I WROTE ON MONDAY, WE’RE HAVING A 4TH OF JULY PARTY.
THE PARTY IS ON THE 29TH OF JUNE AT JORDAN AND AMYS’ HOUSE, TEXT ME AND I’LL GIVE YOU THE ADDRESS.
EVERYONE IS INVITED, KIDS AND YOURSELVES.
THE PARTY STARTS AT 4PM AND WE LIGHT UP THE FUCKING SKY AT 9PM SHARP!
ONCE AGAIN I RISKED MY LIFE CROSSING STATE LINES TO ATTAIN FIREWORKS FOR YOUR ENJOYMENT, NO NEED TO THANK ME I DO IT OUT OF THE GOODNESS OF MY HEART.  SEEING THE SMILE ON YOUR CHUBBY LITTLE FACES WHEN WE BLOW UP JORDAN’S YARD IS THANKS ENOUGH FOR ME.
MAKE SURE YOU MARK IT DOWN ON THE CALENDAR, JUNE 29TH!

WORKOUT:

50-40-30-20-10

WALL BALL SHOTS @20/14
BOX JUMPS @24/20
KB SWINGS @55/35

THERE’S TWO WAYS TO APPROACH THIS WOD… THE WRONG WAY AND MY WAY.
I SUGGEST MY WAY BUT YOUR WELCOME TO DO AS YOU WISH.  THERE’S NOTHING LIKE BLOWING OFF FIREWORKS AND WATCHING THE SKY LIGHT UP WITH GUNPOWDER, AM I RIGHT!  OH WERE WE DONE TALKING ABOUT THE FIREWORKS?  I JUST LOVE THEM SO
ANYWAY HERE’S THE RIGHT WAY
CHOOSE A WEIGHT ON THE WALL BALL, A HEIGHT ON THE BOX AND A WEIGHT ON THE SWINGS THAT WILL ALLOW YOU TO MAINTAIN CORRECT FORM ALL THE WAY THROUGH AND ALLOW YOU TO KEEP MOVING THROUGHOUT THE WORKOUT.
THIS WILL TAKE A DECENT AMOUNT OF TIME REGARDLESS BUT YOU CAN HELP YOURSELF FROM OUTRIGHT TORTURE BY CHOOSING WISELY.
THIS IS ALL I HAVE TO SAY.  THANK YOU AND GOODNIGHT.

June is Men’s Health Month!
Women outlive men by about 5 years today, primarily because women are more likely to seek preventive medical care.  During the month of June, we encourage men to schedule appointments for annual physicals, and be more aware of their own health.  We want to help men live longer, healthier lives!

THIS IS A STATEMENT BY THE http://www.milanafamilyfoundation.org/  TOM MILANA IS A MEMBER OF OUR GYM AS MOST OF YOU KNOW, HE RUNS THIS FOUNDATION TO HELP PEOPLE BECOME MORE AWARE OF THEIR OWN HEALTH AND NOT JUST SIT BY AND WAIT FOR SOMETHING TO HAPPEN.
THE ENCOURAGEMENT FROM HIS FOUNDATION HAS HELPED MANY PEOPLE SO FAR.

YOU TOO CAN HELP BY PURCHASING A RAFFLE TO HELP HIS FOUNDATION OUT.
HERE IS THE LINK TO THE RAFFLES
https://milanafamilyfoundation.org/annual-golf-event/sweepstakes/

IF YOU ARE INTERESTED IN HELPING OUT THE FOUNDATION AND GETTING INVOLVED, CLICK ON THE LINK AND START DOING SOMETHING ABOUT IT.

LIFT:

DEADLIFT
5 REPS EVERY MINUTE FOR 8 MINUTES @70%

WORKOUT:

RUN 400
21 POWER SNATCH @115/75
17 MIN AMRAP

I KNOW IT’S REALLY EARLY FOR ME TO SOLIDIFY THE PLANS FOR THE JULY 4TH PARTY BUT I THINK WE HAVE.
IF I SENT AN EMAIL ALREADY ABOUT THE PARTY THEN THINGS HAVE CHANGED, IF I WAS JUST DREAMING THAT I SENT AN EMAIL THEN THIS IS ALL NEW TO BOTH OF US.
THE PARTY WILL BE ON THE 29TH OF JUNE AT 4PM AT JORDAN’S HOUSE, THE ADDRESS WILL BE IN THE GYM OR TEXT ME.
KIDS ARE INVITED ALSO, I BELIEVE JORDAN ALREADY GOT A LIFEGUARD FOR THE KIDS SO YOU CAN JUST THROW THEM IN THE POOL AND NOT WORRY.
AS USUAL THERE WILL BE A FIREWORK SHOW ONCE THE LIGHTS GO OUT, SO BRING YOUR

LIFT:

BACK SQUAT
ADD 5 LBS FROM THURSDAY
IF YOU ARE NOT ABLE TO PERFORM ALL 20 REPS WITHOUT RETURNING THE BAR THEN KEEP TRYING THE SAME WEIGHT.

WORKOUT:

12-9-6
MUSCLE UP
CLEAN AND JERK @185/115

24-18-12
BIKE FOR CALORIES

I KNOW I HAVE MENTIONED THIS IN THE PAST BUT THERE IS NEW NEWS THAT I HAVE TO SHARE WITH YOU.
I ONCE TESTED OUT IF A CALORIE IS REALLY A CALORIE AND IS SO IT SHOULDN’T MATTER WHAT YOU EAT AS LONG AS YOU STAY WITHIN YOUR CALORIC RANGE TO LOSE WEIGHT.
I ATE SHIT FOR 30 DAYS AT 2400 CALORIES A DAY, NOT DEVIATING FROM THAT 2400, NO MORE NO LESS EVERYDAY FOR 30 DAYS.
I ALSO DID MY BLOOD WORK BEFORE AND AFTER THE 30 DAYS AND …  I LOST 10 LBS AND MY BLOOD WORK STAYED THE SAME.
SOMEONE ACTUALLY FOLLOWED WHAT I DID AND LOST 50 LBS IN 8 MONTHS FOLLOWING THIS EXACT LOGIC.
SO, MAYBE A CALORIE IS A CALORIE AND IT REALLY DOESN’T MATTER, WHO KNOWS, BUT I DO KNOW IT WORKED FOR MYSELF AND THIS OTHER GENTLEMAN.
SO MAYBE GIVE IT A GO, GET YOURSELF THE MY FITNESS PAL APP AND PUNCH IN EVERYTHING YOU EAT AND DON’T GO OVER OR UNDER YOUR CALORIE ALLOTMENT FOR THE DAY.

LIFT:

BACK SQUAT
20 REPS ADD 5 LBS FROM THURSDAY

WORKOUT:

25-20-10
DEADLIFT @225/135
50-35-20
WALL BALL @20/14

WORKOUT:

RUN 800
50 BACK EXTENSION OR GOOD MORNING W/ BAND
50 GHD SIT UPS OR CRUNCHES
RUN 800
50 BACK EXTENSION OR GOOD MORNING W/BAND
50 GHD SIT UPS OR CRUNCHES
RUN 800
50 BACK EXTENSION OR GOOD MORNING W/BAND
50 GHD SIT UPS OR CRUNCHES
RUN 800

CONGRATS TO EVERYONE WHO ACCOMPLISHED “MURPH” ON MEMORIAL DAY:

YOU CAN CHOOSE TO SIT ON YOUR ASS AND DO NOTHING ON MEMORIAL DAY OR YOU CAN CHOOSE TO PAY HOMAGE TO SOMEONE WHO SACRIFICED IS LIFE FOR US.  RESPECT TO THOSE WHO CHOSE THE LATER.

LIFT:

DEADLIFT

5 REP EVERY 75 SECONDS
FOR 5 SETS TOTAL

WORKOUT:

100 DOUBLE UNDERS
21 SNATCH @135/95
21 HSPU
100 DOUBLE UNDERS
15 SNATCH @135/95
15 HSPU
100 DOUBLE UNDERS
9 SNATCH
9 HSPU

MEMORIAL DAY HOURS:
8 AND 9:30AM CLASSES
THERE ARE TWO CLASSES TODAY

THE SHIRTS WILL BE AT THE GYM BY 7:30AM, YOU’LL HAVE THEM FOR THE DAY.
THE SHIRTS ARE $20 EACH
PLEASE HAVE THE MONEY WITH YOU TOMORROW.

THERE IS A DESIGN ON THE BACK BUT IT TOOK ME AN HOUR TRYING TO GET THIS PICTURE UP ON THE SITE SO YOU’LL HAVE TO SEE THE BACK DESIGN IN PERSON.

PLEASE SHOW UP ON TIME FOR THE WORKOUT.

NOW FOR THE WORKOUT:
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
AS I HAVE SAID BEFORE THE IDEA IS TO DO THE WORKOUT IN AROUND THE SAME AMOUNT OF TIME AS THE PROS DO IT.
THE PROS WOULD TAKE AROUND 35 TO 45 MINUTES, THIS IS WITH THE VEST.
MODIFY THE WORKOUT SO YOU CAN FINISH IN THIS TIME ALSO, I DONT SAY THIS TO RUSH YOU.

I TELL YOU THIS BECAUSE IT KEEPS THE WORKOUT MORE INTENSE, IF YOU KEEP STOPPING AND RESTING YOU’RE MAKING THE WORKOUT LESS INTENSE.

ALSO, AND THIS IS A BIG ALSO.  PLEASE BE AWARE OF YOUR RANGE OF MOTION.  IT IS MUCH BETTER TO DO THE WORKOUT WITH MODIFICATIONS AND FULL RANGE OF MOTION THAN TO USE NO MODIFICATIONS AND DO HALF REPS.
YOU’LL GET A MUCH BETTER WORKOUT IF YOU DO FULL RANGE OF MOTION ON EVERYTHING YOU DO.
THIS MEANS:
1.  ON A PULL UP YOUR ELBOWS ARE FULLY EXTENDED AT THE BOTTOM AND YOUR CHIN IS OVER THE BAR AT THE TOP.
2.  PUSH UP MEANS YOUR QUADS AND CHEST TOUCH THE FLOOR AT THE BOTTOM AND YOUR ELBOWS ARE FULLY EXTENDED AT THE TOP
3.   AND FINALLY AIR SQUATS, I’VE SEEN SOME CRAZY AIR SQUATS IN MY TIME BUT THERE SUPPOSED TO BE DONE
WITH YOUR HIP CREASE BELOW THE TOP OF YOUR KNEE AT THE BOTTOM AND YOUR HIPS, KNEES AND ANKLES EXTENDED ALL THE WAY AT THE TOP.
TRY IT, I GUARANTEE YOU WILL FEEL SUPER SORE TOMORROW

LIFT:

BENCH PRESS
4 REPS EVERY 75 SECONDS
3 SECOND ECCENTRIC 1 SECONDS CONCENTRIC
SUPERSET WITH MAX REP PUSH UPS
7 SETS TOTAL

WORKOUT:

21 – 15 – 9
POWER SNATCH @115/75
OVERHEAD SQUAT @115/75
RING DIP