Daily WOD

LINSAY HAS INFORMED ME THAT THE CHRISTMAS PARTY IS ON FRIDAY, DECEMBER 7TH AT 6PM.
I THINK, IT USUALLY CHANGES SEVERAL TIMES BEFORE THE ACTUAL PARTY DATE SO I’LL KEEP YOU UPDATED IF I HEAR ANYTHING FROM LINS BUT THAT’S WHAT I HAVE FOR NOW.

LIFT:

POWER CLEAN AND JERK
6 REP EMOM FOR 10 MINUTE
TOUCH AND GO WEIGHT

WORKOUT:

ROW CALORIES
10 X 250:45 SEC

I’M PUTTIN TOGETHER A SWEATSHIRT ORDER.
I’LL BE TAKING THE ORDERS BEFORE I ACTUALLY ORDER THE SWEATSHIRTS.
THEY SHOULD TAKE AROUND 2 WEEKS ONCE I PUT IT IN.
WE’RE STARTING TO TAKE THEM TODAY, MONDAY AND THE SHEET WILL BE UP FOR A WEEK.
WE HAVE ZIPPER AND PULLOVERS.
THE SWEATSHIRTS ARE ALL THE THICK ONES WE ALWAYS ORDER FROM SPORT TEK.
THERE ARE TWO DIFFERENT DESIGNS YOU CAN ORDER.
THE FIRST ONE IS THIS:
Syosset CrossFit Dec 2018 Sweatshirt

THAT IS ONE OF THE DESIGNS AND THE OTHER IS THE SKULL LOGO ON THE BACK.
THE FIRST DESIGN ONLY COMES IN HEATHER GREY

THE SKULL LOGO COMES IN ALL COLORS
BLUE, RED, GREY, BLACK, BURGUNDY AND ORANGE

THERE WILL BE A SHEET ON THE DESK TO ORDER.
WRITE DOWN YOUR NAME, NUMBER, PULLOVER OR ZIP, SIZE AND COLOR
THANKS

LIFT:

FRONT SQUAT
10 X 10:90
RAISE THE WEIGHT FROM LAST WEEK

WORKOUT:

PULL UP                   5 REPS
PUSH UP                 10 REPS
AIR SQUAT             15 REPS
DOUBLE UNDER  20 REPS
20 MIN AMRAP

 

FRIDAY HOURS:
8 AND 9AM

LIFT:

SUPERSET
BENCH PRESS 5-8 REPS
FLYES 10-12 REPS

WORKOUT:

100 BURPEE FOR TIME
EVERY MINUTE PERFORM 20 DOUBLE UNDERS

BEFORE I SAY I HOPE YOU ALL HAVE A WONDERFUL HOLIDAY FILLED WITH FUN, FAMILY AND LOTS OF FILLING FOOD,  I WOULD LIKE TO ADDRESS THE DISTASTEFUL BATHROOM SITUATION.  I KNOW I HAVE ALLUDED TO THIS ISSUE BEFORE BUT I GET IT, SOMETIMES OUR BUSY FULFILLING LIVES GET IN THE WAY OF SUCH ELEMENTARY TASKS.

NOW I KNOW I MAY BE A BIT OF A NEAT FREAK AMONGST SOME OTHER ISSUES I HAVE,  WHICH I AM WELL AWARE OF AND WHICH I AM TRYING TO RECTIFY WITH SOME INTENSE PSYCHOTHERAPY.  THIS ISSUE HOWEVER SEEMS TO ELUDE SOME OF US.
I COULD UNDERSTAND THIS PROBLEM IF IT WAS SOMETHING LIKE, SAY, UMM YOU JUST COULDN’T KEEP THE CHALK IN THE BOWL.  YA KNOW SOMETHING OF THAT NATURE I WOULD BE FAR MORE LIKELY TO UNDERSTAND DUE TO THE DIFFICULTY OF THAT TASK.

KEEPING YOUR HANDS OF WHICH YOU ARE IN FULL CONTROL OF IN THE BOTTOM OF A BOWL THE SIZE OF MY ASS SEEMS A BIT DEMANDING, I GET THAT.
I MEAN WE ALL DIDN’T LEARN THE BASIC COORDINATION EXERCISES WHEN WE WERE YOUNG CHILDREN.
SO THIS BEHAVIOR I CAN TOTALLY GRASP.   BUT THIS BATHROOM ISSUE, I JUST CAN’T FOR THE LIFE OF ME WRAP MY HEAD AROUND.

FIRST LET ME EXPLAIN WHAT HAPPENS WHEN WATER SITS ON TILE AND DOESN’T GET WIPED UP.
WELL, LET ME FIRST SAY THAT MOLD NEEDS WATER TO GROW, WITHOUT WATER MOLD CANNOT GROW, REMEMBER THIS FOR LATER USE.
IT’S NOT JUST THE WATER THAT HELPS OR RATHER ALLOWS MOLD TO GROW, IT’S ALSO THE HUMIDITY IN THE AIR THAT HAS JUST OCCURRED FROM THE SHOWER YOU JUST TOOK.
WHEN THERE IS THE PERFECT STORM OF UNATTENDED WATER AND HUMIDUTY YOU HAVE THE PERFECT ENVIRONMENT FOR MOLD TO GROW!!!
GET WHERE I’M GOING?
NOW, THIS CAN BE AVOIDED BY SIMPLY WIPING UP ALL THE WATER THAT YOU LEAVE ON THE FLOOR AFTER YOU SHOWER.  I KNOW, I KNOW, YOUR MOM ISN’T THERE TO DO IT FOR YOU SO THIS MAY BE SOMEWHAT OF AN ARDUOUS TASK BUT FROM WHAT I CAN SEE MOST OF YOU ARE ADULTS WHOM I’M SURE HAVE EXISTED IN SOCIETY UP TO THIS POINT.
SO IT SHOULDN’T BE TOO DIFFICULT A JOB TO ACCOMPLISH.

NOW, YOU CAN KEEP LEAVING IT THERE BUT THAT WOULD BE LIKE SAYING A BIG FUCK YOU TO ALL THE FRIENDS AND PARTNERS YOU TRAIN WITH RIGHT!
I MEAN THINK ABOUT IT.
LET’S SAY SOMEONE SHOWERED BEFORE YOU AND TO YOUR DISGUST WHEN YOU WENT IN THE BATHROOM AFTER THEY WALKED OUT THER WAS A TRAIL OF WATER ON THE FLOOR.
WOULDN’T YOU FEEL LIKE “GOD DAMN, THAT MOTHER FUCKER! WHO THE FUCK WOULD DO THIS TO ME”.  WHO HAS THE AUDACITY TO LOOK ME IN THE FACE AND SAY FUCK YOU I HOPE YOU ROT IN THIS UNGODLY NAUSEATING FILTHY WATER I LEFT FOR YOU? (WHICH WILL UNDOUBTEDLY TURN TO MOLD)
“I’M SO CONFUSED, I THOUGHT THESE PEOPLE WERE MY FRIENDS!”

WELL, SO DID I!
SO, LET’S NOT TREAT PEPOLE WITH SUCH LACK OF RESPECT.  ARE WE BETTER THAN OUR BROTHERS AND SISTERS?
AM I BETTER THAN YOU BECAUSE I HAVE A NICER CAR OR A NICER PAIR OF SHORTS THAN YOU?  OF COURSE NOT!  WE ARE ALL BROTHERS AND SISTERS TRYING TO EXIST IN A WORLD OF DISMAY.  SO LET’S TREAT EACH OTHER WITH RESPECT.
GIVE EACH OTHER HUGS, NOT FOOT FUNGUS!

WITH THAT SAID I HOPE YOU ALL HAVE A GREAT THANKSGIVING, LET’S NOT FORGET THE HARVEST CELEBRATION AT THE PLIMOTH PLANTATION (YES, THE PLANTATION IS SPELT WITH AN “I”)  BACK IN 1621, I’M SURE THE PILGRIMS DID NOT TREAT EACH OTHER WITH THE PURE DISGUST THAT WE SOMETIMES TREAT EACH OTHER WITH TODAY.
ENJOY THE DAY WITH YOUR FAMILY, BE SURE TO TAKE NOTE IF ANYONE OF YOUR FAMILY MEMBERS LEAVES THE BATHROOM A MESS FOR THE REST OF YOUR FAMILY.  IF THEY DO LET ME KNOW I’LL WRITE THEM AN EMAIL.

I DON’T WANNA HEAR SHIT ABOUT MY GRAMMER!  THIS ONE IS PERFECT!

1.  DEADLIFT WITH A PARTNER @155/105

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

2.  THRUSTER WITH A PARTNER @95/65

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

3.  PULL UPS WITH A PARTNER

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

4.  GHD SIT UPS WITH A PARTNER

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

5.  KETTLEBELL SNATCH WITH A PARTNER @55/35

10 X 10

EACH PERSON DOES 100 REPS, YOUR REST IS WHEN YOUR PARTNER GOES

 

WORKOUT:

RUN 1 MILE
ROW 2K
BIKE 100 CALORIES
RUN 1 MILE

THE LONG WORKOUTS ARE MORE A MENTAL TEST THAN A PHYSICAL TEST.  LOOKING AT A LONG WORKOUT AND THINKING THIS IS GOING TO TAKE FOREVER IS A REAL MIND FUCK.
ATTACK THEM IN A DIFFERENT WAY, TRY TO JUST MOVE THROUGH THIS BY CHIPPING AWAY THE WHOLE TIME NOT JUST SPRINTING.
FORCE YOURSELF TO DO THE WHOLE WORKOUT AND NOT JUST GIVE IN TO DOING HALF.
YOU’LL BE HAPPY IF YOU DO.

LIFT:

SWINGS
10 X 10:  30

WORKOUT:

50 DUMBBELL STEP UPS
40 BURPEE OVER BAR
30 POWER CLEANS @165/115
20 BAR MUSCLE UPS
10  POWER SNATCH @165/115

BE SURE TO KEEP YOUR CORE TIGHT ALL THE WAY THROUGH EACH SWING, TO DRIVE THE BELL SQUEEZE YOUR ASS AND YOUR QUADS AND SNAP YOUR LEGS STRAIGHT TO BUILD UP THE POWER TO DRIVE THE BELL.
YOU ARE NOT JUST PUSHING THE BELL WITH YOUR HIPS AND LEAVING YOUR KNEES BENT.
YOUR KNEES AND HIPS SHOULD BE FULLY EXTENDED AT THE TOP OF THE SWING, NO HYPEREXTENDING YOUR BACK.
EACH REP SHOULD BE 100% EFFORT BREATHING A LITTLE BIT OF AIR OUT AT EACH REP.
SWINGS DONE RIGHT BURN A SHIT LOAD OF FAT AND BUILD UP YOUR POSTERIOR CHAIN TO INCREASE YOUR DEADLIFT AND SQUAT WEIGHT.
SWINGS ARE NOT JUST A MOVEMENT TO FILL A VOID IN A WORKOUT.

LIFT:

FRONT SQUAT
10 X 10: 90

WORKOUT:

50-50-50
Double Under
21-15-9
Deadlift @275/180
HandStand Push Ups

NOT ONLY IS IT IMPORTANT TO STAY TIGHT WHILE YOU’RE TRAINING, BUT THERE IS NO REASON TO RUSH THROUGH THE WORKOUT AS FAST AS YOU CAN WITHOUT ANY CONSIDERATION GIVEN TO YOUR POSTURE AND YOUR HEALTH.
I KNOW IT’S IMPORTANT TO FINISH QUICKLY AND TO KEEP THE WORKOUTS INTENSE, HOWEVER IF YOU ARE NOT ABLE TO MAINTAIN CORRECT POSTURE THROUGHOUT THE WORKOUT YOU ARE GOING TO GET HURT.
KEEPING YOUR CORE TIGHT, KEEPING YOUR SHOULDER BLADES TIGHT WHEN YOU’RE DOING PULL UPS ETC… IF YOU CAN’T KEEP TIGHT JUST TAKE A REST.

THE CLOCK IS NOT WORTH GETTING INJURED, YOU GET INJURED YOU WON’T BE DOING ANYTHING.

WORKOUT:

“LYNNE”

5 RDS WITH REST AS NEEDED

MAX REP BENCH PRESS
MAX REP PULL UPS
NO REST BETWEEN THE BENCH AND PULL UPS

REST AS NEEDED BETWEEN ROUNDS

USE THE WEIGHT YOU DID 2 WEEKS AGO AS A REFERENCE TO THIS WEEKS WEIGHT.

LIMITED RANGE OF MOTION SEEMS TO BE LIKE AN ONGOING PLAGUE
SEEMS TO BE IT’S DIFFICULT TO KEEP DOING FULL RANGE OF MOTION AS THE MOVEMENTS GET MORE AND MORE DIFFICULT.
IT IS SUPER IMPORTANT TO KEEP UP WITH PERFORMING FULL RANGE OF MOTION.  WE SPOKE ABOUT THIS A WEEK AGO, OR SHOULD I SAY I SPOKE ABOUT IT WITH MYSELF A WEEK AGO CAUSE IT SEEMS TO BE I’M TALKING TO MYSELF WITH THESE EMAILS.

WHATEVER!  YOU CAN’T BREAK ME DOWN,  I’M GONNA KEEP POSTING NO MATTER WHAT YOU DO!
UNTIL THE LAST PERSON READS THEM I’LL KEEP WRITING.
I DON’T PLAY HARD TO GET, I PLAY HARD TO GET RID OF!
I’LL KEEP GOING TILL ONE DAY YOUR GONNA BE IN THE SITUATION AND ONE OF MY EMAILS WILL COME TO MIND, “OH!  CHRIS SAID TO DO THIS LET ME TRY IT!”
AND THEN I’LL KNOW I HAVE DONE MY JOB!

BTW, IF ANYONE IS READING THIS FROM THE SITE AND YOU DON’T GET THE EMAILS PLEASE LET ME KNOW SO I CAN ADD YOU TO THE LIST OF EMAILS THAT NO ONE READS, YOU’RE GONNA LOVE THEM.  DON’T LISTEN TO ANYONE, THEY ARE ALL MASTERPIECES!

LIFT:

STIFF LEG DEADLIFT

10 X 6:90 REST

MAKE SURE YOU GET 90 SECONDS REST AFTER EACH SET OF 6

WORKOUT:

4 X 3 MIN ROUNDS WITH 3 MIN REST
TO COMPLETE
400/500 ROW AND MAX WALL BALLS

YOU NEED TO SPRINT THROUGH EACH ROUND AS QUICKLY AS POSSIBLE, YOURE GETTING AN AMPLE AMOUNT OF REST AFTER EACH ROUND.  NO REST DURING THE 3 MINUTES OF WORK.

WORKOUT:

ROW 50 CALORIES
50 PISTOLS (25 EACH LEG)
50 HANDSTAND PUSH UPS
50 POWER CLEANS @115/75
50 DUMBBELL STEP UPS @50/25
50 BURPEE
50 CAL BIKE
50 TOES TO BAR
ROW 50 CALORIES