Daily WOD

FIRST ORDER OF BUSINESS, WE’RE GOING TO TAKE THE SWEATSHIRTS BACK AND PUT A LOGO ON THE CHEST FOR EVERYONE’S SO DON’T TAKE YOURS.  SORRY FOR THE TIME FRAME THEY’LL BE DONE SHORTLY

NEXT, AS YOU KNOW THROUGH MY EMAILS I ALWAYS TELL YOU MY FEELINGS.
SO I’LL GET RIGHT TO IT,
THERE ARE A GOOD AMOUNT OF PEOPLE THAT USE THE GYM ON OFF HOURS.
THIS IS NOT A PROBLEM UNTIL,  THE LIGHTS WERE LEFT ON ALL NIGHT LAST NIGHT, (THIS IS THE FOURTH TIME IN A MONTH)
SOMEONE CRACKED THE GLASS DOOR IN THE BATHROOM, THERE IS STILL A PUDDLE OF WATER LEFT ON THE FLOOR WHEN SOME PEOPLE SHOWER.

NOW, SOME PEOPLE MAY SAY “WELL CHRIS THAT IS PART OF OWNING A BUSINESS”  WHICH HAS SOME TRUTH TO IT.
BUT THIS IS NOT A NORMAL RUN BUSINESS, THIS IS YOUR BUSINESS.  YOU HAVE THE FREEDOM TO DO WHAT YOU WANT AND SOME TRAIN WHEN THEY WANT.  PLUS, I DON’T REALLY CARE WHAT IS PART OF OWNING A BUSINESS I REQUIRE ALL OF YOU TO TREAT THE GYM AND EACH OTHER WITH RESPECT.
IF THIS IS TOO MUCH OF A TASK TO ASK OF YOU THEN YOU NEED TO RETIRE FROM THIS INSTITUTION.

WE SHOULD TREAT OUR TRAINING PARTNERS WITH RESPECT.
THAT MEANS CLEANING UP AFTER YOURSELF.
AS SIMPLE AS CLEANING UP AFTER YOURSELF MAY SEEM, IT SEEMS TO BE A RATHER LARGE ISSUE.

THE FACT THAT A NUMBER OF ADULTS CAN’T TREAT EACH OTHER WITH RESPECT AND KEEP A PLACE CLEAN THAT ALL THESE ADULTS USE EQUALLY IS RATHER RIDICULOUS.
WHAT IS THE PROBLEM?
DOES THIS HAPPEN AT YOUR HOUSE?  MAYBE IT DOSES BUT THIS IS NOT ONLY YOUR HOUSE, YOU SHARE THIS PLACE WITH OTHER ADULTS.
FOR YOU TO TREAT THIS PLACE WITH DISRESPECT MEANS YOU DON’T GIVE TWO SHITS ABOUT THE PEOPLE YOU SHARE IT WITH.

THIS IS VERY SIMPLE, IF EVERYONE WOULD CLEAN EVERYTHING UP AFTER THEMSELVES AND PUT EVERYTHING BACK WERE THEY GOT THINGS FROM NONE OF THIS WOULD BE AN ISSUE.

ANYWAYS, IF THIS KEEP HAPPENING THERE WON’T BE ANY “OFF TIME USE” OF THE GYM ANYMORE.
I LET PEOPLE USE THE LIGHTS, THE HEAT, AND EVERYTHING ELSE IT COSTS TOO RUN THE GYM WHEN WE ARE’T OPEN THE LEAST YOU COULD DO IS CLEAN UP AFTER YOURSELF.

I KNOW THAT SELFISHNESS RUNS RAMPID IN THE MINDS OF HUMAN BEINGS, IT’S JUST SOMETHING WE HAVE TO CONTINUOUSLY BATTLE TO FIGHT EVERYDAY.

DON’T LET THE SELFISHNESS PART OF YOUR BRAIN WIN.
FIGHT BACK AND BE SOMEWHAT NORMAL

THANK YOU FOR READING

LIFT:

THIS IS THE LAST WEEK OF 10 X 10 SQUATS
TRY TO RAISE A LITTLE FROM LAST WEEK

WORKOUT:

3 ROUNDS
50 DOUBLE UNDERS (PRACTICE THEM, THERE NOT HARD TO GET)
21 DEADLIFT @185/115
9   CLEAN WITH SAME WEIGHT
9   MUSCLE UPS

LIFT:

BENCH PRESS
10 X 4: 60

WORKOUT:

3 PERSON ROTATION

6 RDS EACH
20/15 CAL ASSAULT BIKE
5 POWER CLEAN (205/135)

* Partner 1 goes through 1 rd then partner 2, and then partner 3.
Continue rotating till 6 rds have been completed by each individual.
* – Goal is sub 2 min per round…..

WORKOUT:

Every 3 mins (30 mins)
18 KETTLEBELL SWINGS (53/35)
15/10 CAL ASSUALT BIKE
3-6-9-12-15-18-21-24-27-30 GOBLET SQUATS  (53/35)

*Each round add 3 reps to the Goblet squats*

LIFT:

FRONT SQUAT
6 X 6: 2 MIN

WORKOUT:

12 MIN AMRAP
POWER CLEAN (165/115)2-4-6-8-10-12…
15 WALL BALLS (20/14)

LIFT:

STRICT PULL UPS
5 X 5: 60

IF YOU CAN DO STRICT PULL UPS THEN DO THEM WITH WEIGHTED DB, IF YOU CAN’T DO STRICT THEN DO KIPPING, IF YOU CAN’T DO KIPPING THEN DO A WEAKER BAND THAN YOU NORMALLY DO ETC…

WORKOUT:

5 ROUNDS

15 DEADLIFTS (95/65)
15 POWER SNATCH (95/65)
15 SNATCH GRIP PUSH JERK (95/65)
500 METER ASSULT BIKE

LIFT:

BACK SQUAT
10 X 10: 90

WORKOUT:

200 DOUBLE UNDERS
100 SHOULDER TO OVERHEAD (75/55)
50 TOES 2 BAR

I’LL BE MAKING SOME NEW T-SHIRTS WITH AN OLD IMAGE WE ONCE USED, I THOUGHT IT WAS SO COOL.

LET’S SEE IF I’M ALONE IN THIS.

I’LL PUT UP A SHEET FOR THE T SHIRTS IF YOU WANT THEM JUST FILL OUT THE SHEET
HERE’S THE LOGO:

AWESOME!

LIFT:

BENCH PRESS
5 REP EMOM

7 MINUTES

WORKOUT:

TEAMS OF 2
100 GHD’s
* partner holds plank (elbows)*
60 POWER SNATCH  (135/95)
75 GHD’s
* partner holds plank (elbows) *
45 POWER SNATCH (135/95)
50 GHD’s
* partner holds plank (elbows) *
30 POWER SNATCH  (135/95)

LIFT:

1 POWER SNATCH  + 1 SQUAT SNATCH + 1 OHS

10 MINUTE  EMOM

WORKOUT:

9-6-3
THRUSTER @165/115
C2B

REST 3 MINUTES

12-9-6
THRUSTER @135/95
C2B

 

IT’S JAN 1, THAT MEANS EVERYONE STARTS THE GYM TODAY.  AMONGST STARTING TO CHANGE THEIR LIFE IN OTHER WAYS.
“EVERYONE” DOES THIS EVERY YEAR.  THERE’S SOMETHING THAT NOT EVERYONE DOES EVERY YEAR, THAT’S ACTUALLY TAKING ACTION AND DOING WHAT THEY SAY THEY ARE GOING TO DO EVERY YEAR.
50% OF PEOPLE MAKE A RESOLUTION TO LOSE WEIGHT, SOMETHING MUST GO ARRAY OR ELSE AFTER A CERTAIN NUMBER OF YEARS EVERYONE WOULD BE IN SHAPE.
SO, HOW ABOUT WE DON’T FOLLOW EVERYONE ELSE AND WE ACTUALLY STICK TO OUR RESOLUTIONS, LIKE STARTING TO DO YOGA AT CROSSFIT!
ANYWAYS HERE ARE SOME WAYS YOU CAN STICK TO YOUR IDEAS:

1.  START SMALL:  NOT JUST YOUR ACTIONS BUT HOW YOU THINK, WHEN YOU START EATING BETTER A LOT OF YOU JUST SAY “OH MY GOD, I CANT EVER HAVE BREAD AGAIN!”  THAT’S A SURE WAY TO FAIL.
START WITH TAKING IT MEAL BY MEAL AND SEE WHAT HAPPENS AFTER A COUPLE OF MONTHS.
IF IT’S NOT EATING WELL YOU ARE AFTER, WHATEVER IT MAY BE JUST THINK SMALL FOR A WHILE.

REMEMBER, IT DIDN’T TAKE YOU A MONTH TO GET FAT!  SO IT WON’T TAKE A MONTH TO LOSE IT.

2.  CHANGE THE WAY YOU THINK, A BIG REASON WE FAIL IS WE DON’T CONVINCE OURSELVES WHAT WE ARE DOING IS A NECESSITY, WE JUST WANT TO DO IT AND THEN TRY THEN WE FAIL.  WHY NOT TRY AND ANSWER SOME QUESTIONS AS TO WHAT YOU ARE DOING, LIKE:
WHY AM I DOING THIS?
HOW AM I GOING TO DO THIS?
WHY IS THIS IMPORTANT TO ME?
HOW WILL I FEEL WHEN I SUCCEED?
YA KNOW QUESTIONS THAT WILL FUEL WHAT I’M TRYING TO DO.

3.  MAKE A PLAN AND MAKE IT SPECIFIC.  DON’T JUST SAY I’M GOING TO DO IT, MAKE A REAL PLAN OF HOW YOU WILL DO IT.  HOW WILL I LOSE 7% BODYFAT?
I WILL LOSE IT BY EATING THIS MANY CALORIES BROKEN DOWN INTO 6 MEALS A DAY AND I WILL GO TO CROSSFIT 4 TIMES A WEEK AND DO YOGA TWICE A WEEK.
LOVE THAT PLAN!

4.  TAKE ACTION AND DONT BE HARD ON YOURSELF.
FIRST TAKE ACTION EVERYDAY TO ASSURE THIS HAPPENS, NOT ONCE A MONTH BUT EVERYDAY.
THEN IF SOMETHING GOES WRONG LIKE YOU EAT CRAP CAUSE YOU HAD A WEAK MOMENT JUST GET RIGHT BACK ON TRACK, WE ALL CANT BE PERFECT, JUST ME!

LIFT:

CLEAN
4 REP EMOM

WORKOUT:

FOR TIME:

18-15-12-9-6-3
THRUSTER  (75/55)
POWER SNATCHES  (75/55)
TOES TO BAR

 

MONDAY HOURS:
5:30AM
7AM
8:15 AM WILL BE YOGA
9:30 AND 11:30AM CLASSES

IN CASE YOU MISSED WHAT I WROTE, YOGA  WILL BE AT 8:15AM ON MONDAY THE 31ST
THERE’S A LOT OF US OFF FROM WORK, THAT MEANS IT SHOULE BE BUSY.
DON’T UPSET ME AGAIN, SHOW UP TO YOGA.  MOST OF YOU ARE TIGHT AS FUCK, HELP ME HELP YOU AND SHOW THE FUCK UP!
THANK YOU

LIFT:
BACK SQUAT
10 X 10: 90

WORKOUT:

FOR TIME:
50 BOX JUMPS
50 JUMPING PULL UP
50 KETTLEBELL SWINGS
50 WALKING LUNGE
50 KNEES TO ELBOWS
50 PUSH PRESSES
50 BACK EXTENSIONS
50 WALL BALL
50 BURPEE
50 DOUBLE UNDERS

Men: 24-inch box, 16-kg KB, 45-lb.