Daily WOD

MOST INJURIES CAN BE AVOIDED IF YOU WOULD JUST STAY TIGHT.  IF YOU DON’T STAY TIGHT WHEN LIFTING
ALL THE FORCE GOES TO YOUR SPINE, IF YOU ARE TIGHT WHEN THIS HAPPENS THE MUSCLES THAT KEEP YOUR CORE SUPPORTED WILL TAKE ON ALL THE STRESS AND KEEP IT OFF OF YOUR SPINE.
YOUR SPINE CANT TAKE THE STRESS OF LIFTING, YOUR MUSCLES CAN.
SO REMEMBER TIGHTEN YOUR CORE BEFORE EACH REP WHEN LIFTING HEAVY AND WHEN DOING THE METCONS JUST REMEMBER TO KEEP AS TIGHT AS POSSIBLE DURING THE MOVEMENTS.
DON’T IGNORE THIS, YOU CAN EASILY PREVENT INJURY BY TIGHTENING YOUR CORE.

LIFT:

PERFORM 1 COMPLEX EVERY 90 SECONDS FOR A TOTAL OF 6 SETS

1.  5 DEADLIFT
2.  4 HANG POWER CLEAN
3.  3 FRONT SQUAT

WORKOUT:

WITH 2 KETTLEBELLS
12 MINUTES
SWINGS 10 REPS
CLEAN 8 REPS
LUNGES 6 REPS (3 EACH)

NOT SURE WHO HAS BEEN OR WHO HAS ORDERED FOOD BEFORE BUT IF YOU HAVEN’T TRIED IVAN’S FOOD, YOU DEFINITELY NEED TOO.
PART OF THE PROBLEM WITH EATING WELL IS PREPARING YOUR OWN FOOD TO MAKE SURE THAT YOU HAVE IT READY WHEN YOU NEED TO EAT AND TO MAKE SURE IT DOESN’T HAVE ANY SHIT IN IT FROM A RESTAURANT
THE ISSUE WITH ALL THESE FOOD PREP AND DELIVERY COMPANIES IS THAT THE FOOD SUCKS.
WELL, IVAN’S FOOD DEFINITELY DOESN’T SUCK.
TRY IT AT EATBETTERMEALS.COM
I NEVER PROMOTE ANY OF THESE COMPANIES SO FOR ME TO PROMOTE IVAN THE FOOD MUST BE AMAZING.
SO IF YOU’RE TRYING TO EAT WELL BUT DONT HAVE THE TIME TO COOK, OR YOUR MOMMA NEVER TAUGHT YOU TO COOK ORDER FROM EAT BETTER MEALS.
TO MAKE IT EASY, HE DELIVERS TO YOUR HOUSE.

LIFT:

PERFORM 6 COMPLEX TOTAL
ONE EVERY 90 SECONDS

1.  3 SNATCH GRIP DEADLIFT
2.  2 HANG POWER SNATCH
3.  1 OVERHEAD SQUAT

WORKOUT:

21-15-9
THRUSTER @135/95
BAR FACING BURPEE

LIFT:

4 X 8 EACH EXERCISE

GIANT SET:
BENCH PRESS INCLINE
REAR LATERAL RAISES
TRICEP EXT
BARBELL CURL

WORKOUT:

100  DOUBLE UNDERS
30    KETTELBELL SIDE LUNGES 45/26
30    AB WHEEL
30    TURKISH GET UPS 55/35
30    STRAIGHT LEG KB SIT UP
30    POWER CLEAN @105/75
30/20    CAL BIKE
30    POWER CLEAN
30    STRAIGHT LEG KB SIT UP
30    TURKISH GET UP
30    AB WHEEL
30    KETTLEBELL SIDE LUNGES
100  DOUBLE UNDERS

LIFT:

FRONT SQUAT

7 X 3

WORKOUT:

21-15-9
MUSCLE UP
SINGLE ARM OVERHEAD SQUAT @80/45

WORKOUT:

RUN 800

60   FT.  HANDSTAND WALK
25   TOES TO BAR
15   DEADLIFT @ 135/95

60   FT.  HANDSTAND WALK
25   TOES TO BAR
15   DEADLIFT

60   FT.  HANDSTAND WALK
25   TOES TO BAR
15   DEADLIFT

60   FT.  HANDSTAND WALK
25   TOES TO BAR
15   DEADLIFT

RUN 800

THIS IS IMPORTANT, EVEN THOUGH ITS LIKE PULLING TEETH TO TRY AND GET PEOPLE TO FOLLOW IT.
HERE’S HOW MODIFYING WOROUTS WORKS.
FIRST YOU ARE SUPPOSED TO LOOK AT HOW LONG IT WOULD TAKE A PRO TO DO THE WORKOUT.
THEN YOU ARE SUPPOSED TO STAY WITHIN THREE MINUTES OF THEIR TIME.  MODIFY THE WORKOUT HOWEVER YOU NEED TO DO TO MAKE SURE YOU FINISH IN THAT AMOUNT OF TIME.
SO FOR EXAMPLE, IF A PRO DOES “ANGIE” IN 13-15 MINUTES YOU WANT TO MODIFY THE WORKOUT SO YOU CAN DO THE WORKOUT IN ROUGHLY THE SAME TIME, NO MORE THAN 18 MINUTES.

IF THIS MEANS USING A STRONG BAND THAT YOU DON’T NORMALLY USE IF YOU USE ANY BAND AT ALL, DOING THE PUSH UPS ON YOUR KNEES ETC… WHATEVER IT MAY BE THAT YOU NEED TO DO, DO!
YOU’RE NOT A PUSSY IF YOU MODIFY.  YOU’RE BEING SMART, THAT’S HOW THE WORKOUTS ARE DESIGNED TO BE DONE, WITH INTENSITY.
IF YOU KEEP DOING THE WORKOUTS IN 15 MINUTES LONGER THAN THE PROS DO THEM YOU ARE LOWERING THE INTENSITY, AND REMEMBER THAT’S WHY THIS WORKS SO WELL.  BECAUSE WE FOCUS ON INTENSITY.
WITHOUT INTENSITY YOU LESSEN THE EFFECT OF THE WOD.

IF REALLY IS A TOTALLY DIFFERENT WORKOUT WHEN YOU DO IT LIKE THIS.
IF FUCKING DESTROYS YOU!
I MEAN DESTROY LIKE YOU FEEL LIKE AN INVALID WHEN YOU ARE DONE WITH THE WORKOUT.
TRY IT LIKE THIS AND LET ME KNOW HOW YOU FEEL, DONT WORRY IF YOU DO THIS A COUPLE TIMES YOU’RE NOT GOING TO LOSE WHAT YOU HAVE WORKED SO HARD FOR.

IF YOU ARENT SURE WHAT THE AMOUNT OF TIME IS ASK ME.

LIFT:

DEADLIFT
WITH A BAND INCREAE THE WEIGHT BY 10LBS FROM LAST WEEK

WORKOUT:

100  FT. DUMBBELL OVERHEAD LUNGE   @80/55
100  DOUBLE UNDERS
50    WALL BALL @20/14
50    CALORIE BIKE
50    WALL BALL
100  DOUBLE UNDERS
100  FT. OVERHEAD LUNGE

Thanks everyone who came out to support Barbells for Boobs, it turned out to be a great event and we raised a good amount of money, around $1500.00!
Good to see everyone come out for a good cause.
There are still a bunch of shirts left from people that had ordered them, please give the $30.00 and pick them up Monday.

Yoga is this Monday at 7am and Friday at 10:30am.
Please show up on time and remember, no working out while class is going on.
Thanks

LIFT:

THIS IS THE LAST WEEK OF THE 20 REP SQUATS
TRY AND SEE HOW MUCH YOU CAN GET UP, MAYBE MORE THAN 5 LBS.
GOOD JOB ON THESE SQUATS, THERE A BITCH WHEN THEY GET UP THERE
CHECK OUT HOW MUCH WEIGHT YOU WENT UP TO FROM WHERE YOU STARTED.

WORKOUT:

4 ROPE CLIMBS
9 THRUSTERS @165/105
3 ROPE CLIMBS
15 THRUSTERS
2 ROPE CLIMBS
8 THRUSTERS

Hello, Yoga is back today Friday at 10:30am.
Please be ready to go at 10:30 and not 10:45.
Again there will be no training during Yogi!
Thanks a lot.

Barbells for Boobs is this Saturday at 10am, we’ll be starting the workout at 10am, not showing up at 10am.
So please show up around 9:30 so you’ll be ready to go at 10am
If you purchased a shirt they will be there on Friday morning sometime.  Please bring your money for the shirt, because that is your money for the donation also.
Thank you.

LIFT:

BENCH PRESS
SHOULDER LATERALS
BARBELL CURL
TRICEP EXTENSION
PERFORM 5 SETS OF THIS GIANT SET.   PERFORM 10 REPS OF EACH EXERCISE WITH NO REST BETWEEN EXERCISES THEN REST A MINUTE OR SO BETWEEN SETS

WORKOUT:

For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups

LIFT:

DEADLIFT W/ BAND
8 X 6

@50-60% FOCUS ON STAYING TIGHT MOVING SLOWLY ON THE WAY DOWN AND EXPLODING UP QUICKLY
DON’T LOSE YOUR POSTURE ON THE WAY UP.

WORKOUT:
50 REPS (25 EACH LEG) DUMBBELL STEP UPS @24″/20″ WITH 50LB/25LB
40 CLEAN AND JERK @145/95
30 BURPEES WITH 1 FOOT JUMP
20 HANDSTAND PUSH UPS
10 MUSCLE UPS
COMPLETE FOR TIME

If you are participating in the Barbells for Boobs Comp on Saturday, it starts at 10am
Please make sure you show up early to get ready to go by 10am.
I’ll have the shirts on Friday Morning for Everyone who put their names on the list.
So please have your money for the shirt Saturday.

Workout:

Run 400
21 Thruster @115/75
12 Pull ups
Rest 2 min

4 Rounds