Daily WOD

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

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

3 ROUNDS
ROW 500
20 DEFICIT DEADLIFTS  @225/135
10 HANDSTAND PUSH UPS
5   MUSCLE UPS

WORKOUT:

RUN 400
50 TOES 2 BAR
50 SWINGS @70/55
50 REVERSE HIP EXTENSION
50 WALL BALL
RUN 800
50 WALL BALL
50 REVERSE HIP EXTENSION
50 SWINGS
50 TOES 2 BAR
RUN 400

LIFT:

THRUSTER
2 REP EMOM
185/115

WORKOUT:

800 M RUN
15 GROUND TO OVERHEAD@165/115
15 BOX JUMPS @34/24
800 M RUN
15 GROUND TO OVERHEAD
15 BOX JUMPS
800 M RUN

I NEED TO HAVE THE ORDER FOR THE MURPH SHIRTS IN ON MONDAY THE 20TH SO IF YOU DIDN’T GET A CHANCE TO FILL OUT THE PAPER AT THE GYM MAKE SURE YOU SHOOT ME A TEXT WITH YOUR SIZE.

WE’LL BE HAVING TWO CLASSES ON MEMORIAL DAY THE 27TH:
8AM AND 9:30AM

LIFT:

20 REP SQUAT
ADD 5 LBS FROM THURSDAY.
IF YOU DON’T MAKE THE 20 REPS YOU TRY AGAIN THE NEXT TIME WITH THE SAME WEIGHT.
WHICH WILL UNDOUBTEDLY HAPPEN.

WORKOUT:

20 SECONDS OF WORK AND 10 SECONDS OF REST
EACH EXERCISE IS 4 MINUTES LONG
BIKE FOR CALORIES
PUSH UPS
PULL UPS
AIR SQUAT

TODAY AT 10:30 AM YOU ARE INVITED TO BRING YOUR FAMILY AND FRIENDS TO THE GYM TO TAKE A CLASS DESIGNED SPECIFICALLY FOR NEWBIES!
ANYONE MAY JOIN US SO DON’T BE SHY.
I KNOW THAT TOMORROW MAY BE HARD FOR SOME PEOPLE TO GET THEIR FRIENDS THERE CAUSE IT IS A WORKDAY SO WE’LL DO THE SAME THING ON SATURDAY AT 10:30AM.
ANYONE YOU KNOW THAT CAN’T MAKE IT TOMORROW BECAUSE OF WORK OR WHATEVER IT IS DURING THE WEEK THAT KEEPS THEM FROM SEEING ME CAN SHOW UP ON SATURDAY AT 10:30, NO EXCUSES!

LIFT:

BENCH PRESS
3 REPS EVERY MINUTE
8 MINUTES TOTAL

WORKOUT:

15 MIN AMRAP

15 GHD SIT UPS
5   MUSCLE UPS
MUSCLE UP MODIFICATION:  10 PUSH UPS AND 5 PULL UPS

LIFT:

BACK SQUAT
20 REPS
ADD 5 LBS FROM MONDAY

WORKOUT:

4 ROUNDS
400 METER RUN
10    STONE GROUND TO SHOULDER
5      SQUAT CLEANS @185/115

REMEMBER, THIS FRIDAY THE 17TH AT 10:30AM WE ARE HAVING A SPECIAL CLASS FOR THOSE WOMEN WHO FEEL THAT CROSSFIT IS RESPONSIBLE FOR GETTING EVERYONE INJURED AND BIG.
IF YOU KNOW ONE OF THESE WOMEN THAT LIKES TO PLACE ALL THE BLAME ON CROSSFIT AND NOT THEIR DIETS OR BAD FORM OR PERPETUAL EATING OF CHEESECAKE, BRING THEM SO WE CAN SHOW THEM THE TRUTH ABOUT FITNESS.
ANYONE IS WELCOMED, WE’LL BE HAVING A QUESTION AND ANSWER PERIOD, RATHER A ME YELLING AT EVERYONE ELSE PERIOD.
AS I SAID EVERYONE IS WELCOME.

LIFT:

4 POWER SNATCH
EVERY MINUTE ON THE MINUTE
8 MINUTES TOTAL

WORKOUT:

12 MIN EMOM
ALTERNATE BETWEEN
15 WALL BALLS
AND…
7 BURPEE

THIS POST IS FOR THE SPOUSES OF THE OF THE MEMBERS OF THE GYM, NOT NECESSARILY FOR YOU GUYS SOLELY.
AS YOU KNOW I HAVE TAKEN ON THE CHALLENGE OF TRYING TO CHANGE THE MINDS OF ALL THE WOMEN OUT THERE WHO SEEM TO THINK THEY ARE GOING TO GET HURT AND BIG IF THEY DO CROSSFIT.
TO PROVE THESE MYTHS FALSE I WOULD LIKE TO EXTEND A WELCOME TO ALL THE WOMEN WHO FEEL THIS WAY BY OFFERING A FREE MONTH.
***I FEEL THAT AFTER A MONTH YOU WILL KNOW IF THESE THEORIES ARE TRUE OR FALSE.
***I FEEL AFTER A MONTH OF TRAINING YOU WILL REALIZE THAT CROSSFIT REALLY DOES CHANGE YOUR BODY FOR THE BETTER.
***I FEEL THAT AFTER A MONTH YOU WILL UNDERSTAND THE IMPORTANCE OF INTENSITY COMPARED TO NO INTENSITY IN A WORKOUT.
***I FEEL THAT AFTER  A MONTH YOU WILL SEE THAT THE ENVIRONMENT AT THE GYM IS FAR FROM INTIMIDATING.
***I FEEL THAT AFTER A MONTH YOU WILL SEE THAT ALL WOMEN NEED TO LIFT WEIGHTS TO CHANGE THERE BODIES, AND HOW AN ATHLETIC BODY IS FAR MORE APPEALING THAN AN EMACIATED ONE.

LET ME KNOW IF ANYONE WOULD LIKE TO TAKE ME UP ON MY CHALLENGE TO SEE IF WE CAN CHANGE THEIR MINDS TOGETHER.

LIFT:

BULGARIAN SPLIT SQUATS
INCREASE THE WEIGHT YOU NORMALLY USE BY 50% AND COMPLETE 5 REPS EVERY 30 SECONDS
FOR 30 REPS TOTAL FOR EACH LEG

WORKOUT:

TEAMS OF 2
COMPLETE
1 MILE RUN TOGETHER
DOUBLE KB COMPLEX
10 SWINGS
7   CLEANS
5   PRESS
1 MILE RUN TOGETHER

BOTH RUN A MILE TOGETHER
WHEN YOU GET BACK YOU ALTERNATE THE COMPLEX TILL 20 ARE COMPLETE (10 EACH)
THEN BOTH RUN ANOTHER MILE