Daily WOD

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WE HAD A VERY PREVENTABLE ACCIDENT.   BECAUSE PEOPLE LEAVE KETTLEBELLS ON THE FLOOR INSTEAD OF PUTING THEM BACK WHERE THEY GOT THEM FROM, ON THE RACK.
KRISTEN, WHILE WALKING TO RETURN A KETTLEBELL TO THE RACK, TRIPPED OVER ONE OF THE KETTLEBELLS
THAT SOMEONE LEFT ON THE FLOOR INSTEAD OF PUTTING IT BACK ON THE RACK.
WHEN KRISTEN AROSE I WAS SHOCKED TO SEE HER ELBOW THAT WAS CUT AND PROFUSLEY SPEWING BLOOD EVERYWHERE!
AS KRISTEN CRIED OUT IN PAIN I RAN TO GET A DR OR A TRIAGE NURSE, I PANICKED AND RAN TOWARDS KRISTEN IN AN EFFORT TO STOP THE BLEEDING.
AS I REACHED OUT TO GRAB HER ARM AND APPLY PRESSURE WITH A HANDY TOURNIQUET THAT I ALWAYS KEEP IN MY POCKET FOR EMERGENCIES JUST LIKE THIS ONE, I MYSELF TRIPPED OVER A KETTLEBELL THAT WAS ALSO LEFT ON THE FLOOR BY SOMEONE ELSE AND SMACKED MY HEAD INTO KRISTEN’S HEAD CAUSING A GASH OVER HER RIGHT EYE.
AS I STUMBLED AND FELL TO THE FLOOR LIKE A BOXER IN A 12TH ROUND KNOCKOUT, I LOOKED OVER AND SAW KRITEN’S FACE AND ELBOW COVERED IN BLOOD.

AT THIS POINT I FELT HELPLESS, MY HEAD WAS SPINNING, I HAD TEMPORARY VISION LOSS DUE TO THE RATHER SERIOUS BLOW TO MY OCCIPITAL BONE AND KRISTEN’S ORBITAL BONE.
AS MY VISION SLOWLY STARTED TO RETURN I DRAGGED MYSELF TO A PLACE TO SIT AND REGROUP.  OUT OF THE CORNER OF MY MOSTLY BLURRY EYEBALL I SAW ALEX GALLEGO REACHING INTO THE CHALK BUCKET WITH NO REGARD FOR CLEANLINESS AS HE SMACKED HIS HANDS TOGETHER I STARTED CRYING AS SMALL FRAGMENTS OF CHALK SCATTERED OVER THE FLOOR LIKE A SNOWY DECEMBER DAY RIGHT BEFORE THE EXCITEMENT OF THE HOLIDAYS.

PLEASE DON’T LEAVE THE KETTLEBELLS ON THE FLOOR.  IF YOU FORGOT WHAT HAPPENED DURING THE STORY KRISTEN CUT HER ELBOW AND EYEBALL DUE TO SOMEONE’S LAZINESS.
PLEASE LET’S BE KIND TO EACH OTHER AND HELP ONE ANOTHER STAY SAFE.
AND AS FOR ALEX I THINK I AM GOING TO CALL I.C.E. AND HAVE HIM DEPORTED BACK TO COLUMBIA

WORKOUT:
FOR TIME:
50/40 CAL ASSAULT BIKE
6 rds of “Cindy”
35/25 Cal. ASSAULT BIKE
5 rds of “Cindy”
20/15 Cal. ASSAULT BIKE
4 rds of “Cindy”

CINDY=
5   PULL UP
10 PUSH UP
15 AIR SQUAT

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BULGARIAN SPLIT SQUATS
COMPLETE 12 REPS (6 EACH LEG)
EVERY 90 SECONDS FOR
6 SETS TOTAL

WORKOUT:

27-21-15-9
PUSH JERK @115;
BURPEE OVER BAR

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

DEADLIFT
6 REPS EVERY 90 SECONDS
6 SETS TOTAL

WORKOUT:

3 ROUNDS
RUN 800
25 HANG POWER CLEANS @135/95

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

FRONT  SQUAT
6 REPS EVERY 90 SECONDS
FOR 6 SETS

WORKOUT:

FOR TIME:
ROW 2,000 METERS
50 WALL BALL SHOTS (20/14)
ROW 1,000 METERS
35 WALL BALL SHOTS
ROW 500 METERS
20 WALL BALL SHOTS

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

LIFT:

BENCH PRESS
10 X 5
5 REPS EVERY 75 SECONDS

WORKOUT:

EVERY 2 MIN (8 rounds)
12 DEADLIFTS  (135/95)
9   HANG POWER CLEANS (135/95)
6   SHOULDER TO OVERHEAD  (135/95)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

WHAT FOODS WHEN CONSUMED CAUSE INFLAMMATION IN YOUR BODY?

1.   SUGAR AND HIGH FRUCTOSE CORN SYRUP
2.  ARTIFICIAL TRANS FAT
3.  VEGETABLE AND SEED OIL
4.  REFINED CARBOHYDRATES
5.  EXCESSIVE ALCOHOL  (THIS ONE I’M NOT IN TOTAL AGREEMENT WITH, HEHE!)

LIFT:

SNATCH 
1 POWER SNATCH 
1 HANG POWER SNATCH 
1 HANG SQUAT SNATCH 
EVERY 90 SECONDS 
FOR 8 ROUNDS 

WORKOUT:

4 ROUNDS 
100 DOUBLE UNDERS 
25 TOES TO BAR 

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THIS IS AMAZING, I’VE HEARD SO MANY OF YOU GUYS TELL ME HOW YOU HAVE DECIDED TO CHANGE THE WAY YOU ARE EATING DO TO THOSE BEAUTIFUL LITTLE WORDS BEING SHOVED IN EVERYONE’S FACE.  EVERYONE  IS TRYING TO EAT EGGS, MEAT AND VEGGIES.  THIS IS TRULY REMARKABLE!
YOU GUYS REALLY KNOW HOW TO MAKE SOMEONE HAPPY !

ONTO THE NEXT TOPIC!
ELLIE HOOEY, OR SOME OF YOU MAY KNOW HER BY HER OTHER NAME, LAURIE’S DAUGHTER WAS ASKED TO WRITE A PAPER ON SOMETHING THAT SHE CONQUERED IN HER LIFE RECENTLY.
KINDA LIKE GETTING OVER YOUR SELF INFLICTED FEAR RUNNING AROUND IN YOUR HEAD ABOUT WHAT CROSSFIT CAN DO TO YOU AND ACTUALLY WALKING INTO THE GYM THAT IS A HUGE FEAR THAT WAS CRUSHED!
THE PAPER IS GREAT, ELLIE REALLY EXPRESSED HER PERSEVERANCE AND HOW HARD SHE WORKED TO ACHIEVE HER GOAL.
MY HOPE IS THAT SOME OF YOU WILL READ THIS PAPER AND MAYBRE IT WILL GIVE YOU THE CONFIDENCE TO CRUSH THAT DAMN ANNOYING ASS PIMPLE THAT IS “THE DREADED DOUBLE UNDER”!

Philosopher Lao Tzu famously said, “a journey of a thousand miles begins with a single step…”  or could it be a single jump? My name is Ellie Hooey and I love CrossFit. I love CrossFit for many reasons but most of all because it has given me a goal-oriented SMART mindset.  SMART stands for Specific, Measurable, Achievable, Relevant and Time-Bound. The specific goal I have undertaken as a result of CrossFit is to master the double under.  What’s a double under, you may ask? It’s when you jump rope and make the rope go under you two times on one jump instead of only once. 

Upon joining Crossfit,I realized that double unders were important and relevant to my success as a Crossfit athlete but the last time I skipped rope was in elementary school!  YIKES… so I asked the owner of the gym, a 6 foot 5, 250-pound massive man with a thick Long Island accent named Chris, for some help.  He could sense my apprehension so he said it was achievable, emailed me a YouTube workout link, and handed me my newest friend, a lucky hot pink jump rope.  I set a time-line and decided I would be able to do continuous double unders by the end of the year.

With the research and plan in hand, I began my journey.  Step one was to get 200 single jumps in a row. Each day, I dedicated 15 minutes to jumping rope and measured progress until I finally hit the dreaded 200.  The next step was to pepper in a double under every 10 singles then 9 then 8 and so on.

I have 4 more months left in this endeavor and am down to doing a double under every other jump. Using the steps of SMART goals made a task that once seemed impossible much more manageable. I look forward to applying my goal-oriented mindset in future endeavors whether it be in CrossFit, this class or life in general.

FOR ALL OF YOU THAT STILL DONT HAVE YOUR DOUBLE UNDERS I’LL BE EXPECTING A 1,000 WORD PAPER ON WHY THE DOUBLE UNDERS SEEM TO ELUDE YOU.

LIFT:

SWING 10 X 10
@70/55
REST IS WHEN YOUR PARTNER GOES

WORKOUT:

50 PULL UPS
400 RUN
21  POWER CLEANS @135/95
800 RUN
21 POWER CLEANS @135/95
400 RUN
50 PULL UPS

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

THIS IS LIKE HYPNOTISM, YOU’LL ALL BE DOING THIS, EATING MEAT AND VEGGIES WILL BECOME LIKE AS IMPORTANT AND AS HABITUAL AS BRUSHING YOUR TEETH!
DON’T FIGHT IT, JUST EAT IT!

LIFT:

BACK SQUAT 
10 SETS OF 10 REPS 
THIS IS DONE “I GO YOU GO”
YOUR ONLY REST IS WHEN YOUR PARTNER IS SQUATTING 
10 REPS ARE DONE STRAIGHT NO PUTTING THE BAR BACK TILL 10 ARE DONE EACH SET.

WORKOUT:
12-9-6
POWER SNATCH @165/105
MUSCLE UP
BOX JUMP OVERS @30/24 (OVER THE BOX, NOT ON THE BOX BUT JUMP OVER THE BOX WITHOUT TOUCHING THE BOX AT ALL, I MEAN UNLESS YOU FALL)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

I’VE BEEN POSTING THIS FOR A WEEK ALREADY!   FOR THOSE OF YOU THAT STARTED EATING THIS WAY A WEEK AGO YOU WOULD HAVE NOTICED A DIFFERENCE. 
MAYBE NOT SO MUCH WEIGHT LOSS BUT DEFINITELY LESS BLOATED AND LESS INCHES CONGRATS.

LIFT:

SUMO DEADLIFT HIGH PULL 
4 DROP SETS 
FOR THE FIRST SET START WITH A WEIGHT THAT YOU CAN GET 8-12 REPS WITH 
IMMEDIATELY LOWER THE WEIGHT AND LIFT TILL FAILURE AND REPEAT ONE MORE TIME.
SO FOR EACH SET YOU WILL PERFORM 3 SETS LOWERING THE WEIGHT TWICE EACH SET.

WORKOUT:
FOR 17 MINUTES
WITH A PARTNER AND TWO KETTLEBELLS  @55/35
COMPLETE 
ONE SET OF:
     10 DOUBLE SWINGS 
     8   DOUBLE CLEANS 
     6   THRUSTER 
     4   LUNGE IN RACK POSITION (2 LUNGES PER LEG)

“EAT ONLY EGGS, MEAT AND VEGETABLES EVERYDAY THAT’S IT AND YOU WILL LOOK EXACTLY HOW YOU WANT TO LOOK.  BY EATING THESE TYPES OF FOODS YOU WILL NO DOUBT REACH YOUR GOALS OF LOOKING FUCKING AWESOME”

I SEE THIS LITTLE ADVERTISING BLIP IS MAKING A DIFFERENCE, I’VE HEARD SOME GREAT FEEDBACK!
STICK TO IT AND WALA!  YOU’LL LOOK AMAZING!

LIFT:

BENCH PRESS
5 REPS EVERY 2 MIN
5 SECONDS DOWN 3 WAY UP
5 SETS TOTAL

WORKOUT:

3 ROUNDS
50 PISTOLS (IF YOU CAN’T DO PISTOLS DO 50 AIR SQUATS)
7    MUSCLE UPS
10 HANG POWER CLEANS @185/115