Daily WOD

WHAT SHOULD WE TALK ABOUT TODAY?

HOW ABOUT A SUBJECT THAT USED TO GET A LOT OF PLAY BUT HAS LOST IT’S LUSTER WITH ME DO TO THE FACT THAT TO ME THIS SUBJECT NEEDS CONSTANT BOMBARDMENT WHEN YOU ARE YOUNG AND ARE STILL LEARNING ABOUT WHAT’S RIGHT IN LIFE.  WHEN YOU ARE AN ADULT IT IS HOPEFULLY INGRAINED IN YOU BUT IF NOT I GUESS IT’S TOO LATE.

I’M TALKING ABOUT INTEGRITY.
ACCORDING TO THE DICTIONARY:  “the quality of being honest and having strong moral principles; moral uprightness”
ONE THING THAT WAS LEFT OUT IS “MAKING SURE YOU ALWASY DO THE RIGHT THING WHEN NO ONE IS WATCHING”

HOW DOES THIS RELATE TO CROSSFIT?
WELL, YOU WOULD BE SURPRISED.  JUST LIKE GOLF,  INTEGRITY PLAYS A HUGE PART IN THE SPORT OF CROSSFIT.
MOST TIMES YOU ARE PERFORMING THE WODS ALONE WITH NO JUDGE AND IT IS UP TO YOU TO MAKE SURE THAT EVERYTHING YOU DO IS AS IT SHOULD BE DONE ACCORDING TO THE RULES OF THE WORKOUT.

NOW WHEN WE FIRST OPENED THIS REALLY USED TO BOTHER ME, ALWAYS THINKING OF WAYS I CAN PENALIZE THOSE WHO DECIDED TO TAKE IT UPON THEMSELVES TO PERFORM THE WODS HOW THEY SEE FIT AND NOT HOW THEY SHOULD BE DONE.
BUT THEN ONE DAY I REALIZED THIS SHOULDN’T BE, WE’RE ALL ADULTS, AND ADULTS SHOULD HAVE ENOUGH INTEGRITY TO NOT HAVE TO BE HAWKED AT WHILE TRAINING.
BUT, IT DOESN’T ALWAYS WORK HOW IT SHOULD WORK.
BESIDES HAVING ENOUGH INTEGRITY TO ASSURE YOU DO EVERYTHING CORRECTLY WHEN TRAINING IT WILL ALSO MAKE SURE THAT YOU ARE GETTING THE MOST OUT OF THE WORKOUT FOR THAT DAY.
CUTTING REPS IN HALF AND PERFORMING HALF RANGE OF MOTION DURING THE WORKOUT IS NOT ONLY SHOWING YOUR LACK OF INTEGRITY BUT ALSO IT SHOWS THAT THE CLOCK IS WAY MORE IMPORTANT THAN THE ACTUAL WORKOUT, THIS COULD BE NO FURTHER FROM THE TRUTH RIGHT?

THE MOST IMPORTANT THING WHEN YOU TRAIN IS TO GET 100% OF THE BENEFITS FROM THE WORKOUT, NOT THAT YOU FINISH FIRST.

I UNDERSTAND THAT EGO ALWAYS HAS THE POSSIBILITY OF REARING IT’S UGLY HEAD AND DISRUPTING WHAT REALLY SHOULD BE TAKING PLACE.  BUT IT’S UP TO US AS ADULTS TO OVERCOME THIS DISGUSTING TRAIT AND FORCEFULLY SHOW OURSELVES WHAT NEEDS TO BE DONE.
JUST REMEMBER IN EVERY ASPECT OF LIFE, NOT JUST WITH CROSSFIT YOU ARE MUCH MORE RESPECTED WHEN YOU DO THING WITH INTEGRITY AS OPPOSED TO NOT, PEOPLE TAKE NOTICE WHEN THE WRONG THNG IS DONE
MORE SO WHEN THE RIGHT THING IS DONE.

DON’T FALL INTO ONE OF THE DEVILS’ TRAPS, BE YOUR OWN PERSON AND BE PROUD OF WHO THAT PERSON IS CAUSE IF YOU SPEND YOUR LIFE CHASING SOMEONE YOU THINK YOU SHOULD BE OR YOU THINK PEOPLE WANT YOU TO BE YOU’LL SPEND YOUR LIFE DOING TWO THINGS:
ALWAYS DOING WHATEVER IT TAKES TO BECOME THAT PERSON YOU THINK YOU NEED TO BE AND NEVER DOING WHAT TRULY MAKES YOU HAPPY AS OPPOSED TO WHAT YOU THNK MAKES OTHER PEOPLE.

LIFT:

3 DROP SETS TOTAL
START WITH SHOULDER PRESS AS MANY REPS AS POSSIBLE
KEEPING THE WEIGHT THE SAME MOVE ONTO PUSH PRESS AS MANY REPS AS POSSIBLE
THEN THE LAST EXERCISE SWITCH TO PUSH JERK AND COMPLETE AS MANY REPS AS POSSIBLE

COMPLETE 3 TOTAL SETS SO THAT IS 3 DROP SETS TOTAL= 9 SETS

WORKOUT:

7 MIN AMRAP
20 DOUBLE UNDER
10 POWER SNATCH @95/65

REST 1 MIN
7 MIN AMRAP
20 DOUBLE UNDER
10 POWER SNATCH @75/45

FRIDAY AT 8:45AM THERE WILL BE YOGA CLASS.
AGAIN IF YOU WOULD LIKE TO TRAIN BEFORE YOGA CLASS YOU MAY DO SO AND JUMP RIGHT INTO THE YOGA CLASS, OR YOU CAN DO YOGA CLASSS AT 8:45AM AND THEN TAKE THE 9:30AM CLASS

UNFORTUNATELY FOR YOU GUYS THIS IS MY ONLY OUTLET RIGHT NOW.
SO YOU ARE FORCED TO READ EVERYTHING I HAVE TO SAY!
WELL, UNLESS YOU JUST DON’T READ IT.  BUT YOU’RE NOT LIKE THAT.
ESPECIALLY WHEN I’M MUSTERING UP EVERY LAST BIT OF ENERGY I HAVE FOR THE DAY TO WRITE THIS!

YA KNOW,  THEY SAY WHEN YOU GO THROUGH ONE OF THESE THINGS IT CAN CHANGE WHO YOU ARE, WHO YOU HAVE BECOME AND WHAT YOUR PURPOSE REALLY IS IN LIFE, AMONGST OTHER THINGS I’M SURE.

I’M NOT SURE ABOUT ALL THAT STUFF BUT WHAT IT DID DO IS MAKE ME REALIZE IN A GOOD WAY, WHICH AS CONSEQUENTLY AS IT MAY SOUND, IS WHAT I’VE BEEN TRYING TO BRING BACK INTO MY LIFE.
I USED TO BE DIFFERENT WHEN I WAS YOUNGER WHICH I’M SURE MOST OF YOU WERE, FOR ME IT WAS NOT REALLY GIVING A CRAP ABOUT ANYTHING UNLESS IT WAS IMPORTANT ENOUGH TO BE WORTH CARING ABOUT.
I’M SURE SOME OF YOU GUYS WHOM HAVE BEEN WITH ME FOR THE LIFE OF THE GYM CAN ATTEST TO WHAT I’M TALKING ABOUT.
SOMEWHERE ALONG THE LINE I STARTED CARING ABOUT “SHIT” INSTEAD OF JUST WHAT I SHOULD BE CARING ABOUT.  I STARTED LETTING EVERY LITTLE THING PEOPLE DID THAT WASN’T RIGHT, IN MY EYES, EFFECT ME.
I STARTED CARING ABOUT EVERY LITTLE THING WHICH IS PROBABLY WHY I ENDED UP LOOKING LIKE A FROG PINNED DOWN TO THE TRAY IN BIOLOGY CLASS, YOU REMEMBER THOSE, YOU ALWASY TOOK THE FROG WITH THE MOST MEAT SO YOU CAN REALLY CUT DOWN DEEP INSIDE, UM UM RIGHT…

WELL, ANYWAY FORGET THE FROG AND LET’S GET BACK TO MY STORY.
BEFORE THIS UNAUTHORIZED CHANGE TOOK PLACE IN THE WAY I THINK LIFE WAS DIFFERENT, THERE WAS NO GETTING UPSET AT ANYTHING, ANYTHING AT ALL, IT WOULD TAKE A SEVERE EVENT TO BOTHER ME.
THESE DAYS I NOTICE IF SOMEONE DOEN’ST DO THE RIGHT THING IT BOTHERS ME WHICH WAS REALLY STARTING TO BOTHER ME LOL.
WELL, JUST FIGURING IT OUT IS HALF THE BATTLE, ONCE YOU KNOW WHAT IT IS YOU CAN DEVISE A PLAN AND TAKE IT OUT!
AMONGST LIFE BEING OF THE UTMOST CONCERN, RELATIONSHIPS ARE RIGHT UP THERE.  UNFORTUNATELY WE LIVE IN AN AREA WHERE THERE ARE A LOT OF OTHER THINGS MORE IMPORTANT THAN JUST RELATIONSHIPS.
TOO MANY TIMES RELATIONSHIPS ARE TAKEN FOR GRANTED AND INSTEAD OF PUTTING IN THE EFFORT AND WATCHING YOUR RELATIONSHIPS BLOSSOM BECAUSE OF YOUR HARD WORK THEY ARE JUST PUSHED ASIDE WITH THE THINKING THAT “OH THAT PERSON OR RELATIONSHIP WILL ALWAYS BE THERE.
THEN SOMETHING HAPPENS ONE DAY AND IT’S NOT.

LOOK AT HOW MANY TIMES THROUGHOUT YOUR LIFE THAT YOU SAY, “I WISH I WOULD’VE SPENT MORE TIME WITH THAT PERSON”,  “I SHOULD HAVE TRIED HARDER TO MAKE THAT RELATIONSHIP WORK”,  “MAYBE IF I WOULD HAVE TRIED JUST AS HARD AS I DO AT OTHER SHIT AS I DO AT MY RELATIONSHIPS THEY WOULD ALL BE GREAT”

IF THESE EXACT THINGS WEREN’T EVER SAID I’M SURE YOU CAN THINK OF SOME RELATIONSHIPS YOU HAVE HAD THAT FELL SHORT BECAUSE THEY WERE TAKEN FOR GRANTED.
HOW MANY TIMES HAS SOMEONE SAID TO YOU THEY WISHED THEY WOULD HAVE SPEND MORE TIME WITH THEIR KIDS WHILE THEY WERE GROWING UP?
THAT INSTEAD OF RUSHING THROUGH CERTAIN PARTS OF THEIR LIVES THEY WISHED THEY WOULD HAVE SAT BACK AND REALLY ENJOYED THEIR CHILDREN?

I KNOW I MYSELF AM GUILTY OF THIS, WHETHER IT HAVE BEEN BECAUSE OF WORK OR SOMETHING I THOUGHT WAS MORE IMPORTANT AT THE TIME, NO EXCUSE IS GOOD ENOUGH TO NOT PUT FORTH EFFORT IN YOUR RELATIONSHIPS.  IF THE RELATIONSHIP IS WORTH BEING IN THAN IT’S WORTH DOING ANYTHING FOR.

THINK ABOUT IT, RELATIONSHIPS IS REALLY WHAT BRINGS YOU HAPPINESS RIGHT?  NOT MONEY OR HOUSES, OR CARS OR BOATS, OR ANYTHING MATERIALISTIC AT ALL, THERE’S NOTHING YOU CAN BUY THAT CAN MAKE YOU FEEL AS GOOD AS IF SOMEONE DOES SOMETHING FOR YOU OR SAYS SOMETHING ABOUT YOU ON THE COUNT THAT YOU HAVE A WONDERFUL RELATIONSHIP WITH THAT PERSON RIGHT?
FOR EXAMPLE, I CAN’T TELL YOU HOW EXCITED, COMFORTABLE AND ELATED I AM THAT SO MANY OF YOU DECIDED TO HELP OUT WITH THE GYM AT THIS POINT IN TIME.
THERE’S NOTHING IN THE WORLD I COULD HAVE OR ANYONE ELSE FOR THAT MATTER COULD HAVE BOUGHT ME THAT WOULD HAVE MADE ME FEEL AS GOOD KNOWING I DIDN’T HAVE TO WORRY BECAUSE OF WHAT YOU GUYS DID FOR ME.

SO BEFORE I START RAMBLING ON AND YOU LOSE INTEREST IN WHAT I HAVE TO SAY, NOT THAT YOU EVER WOULD.
IF YOU WOULD LIKE TO MABYE LOOK OVER YOUR RELATIONSHIPS IN YOUR LIFE AND SEE IF YOU ARE GIVING ALL YOU CAN TO EACH ONE OR IS SHIT GETTING IN THE WAY?
IF IT’S WORTH HAVING THE RELATIONSHIP IT’S WORTH GIVING IT 100%, THIS IS A VERY UNSELFISH THING TO DO BUT VERY REWARDING IN THE END.

LIFT:

DEADLIFT:

3 REPS
10 MIN EMOM

WORKOUT:

10-9-8-7-6-5-4-3-2-1
Swing @70/55
Push Jerk @155/100
Burpee
Get through this fast! (yea, look who’s talking fast to me is making it around the block in less than a day)

IT’S TUESDAY, OR IS IT MONDAY OR WEDNESDAY? AHH WHO GIVES A CRAP.
FOR THOSE OF YOU FOLLOWING ME I SAW THE SURGEON YESTERDAY, MONDAY.  FOR THOSE OF YOU WHO DON’T REALLY CARE THE SAME THING GOES FOR YOU.
EVERYTHING SEEMS TO BE LOOKING GOOD, SCARS ARE HEALING UP NICELY, I’M FAT, HAIRY, AND BLOATED.
I DON’T KNOW WHAT THIS GUY IS THINKING BUT APPARENTLY THE MOST IMPORTANT THING TO HIM IS MY HEART, HA!
ISN’T EVERYTING ABOUT HOW YOU LOOK?

LIFT:

BULGARIAN SPLIT SQUATS
COMPLETE
5 DROP SETS FOR EACH LEG
THE FIRST SET SHOULD BE WITH A DB THAT ALLOWS YOU TO GET AROUND 6-10 REPS
THEN DROP THE WEIGHT OF THE DUMBBELL AND FAILURE SHOULD BE AROUND 10-15 REPS
AND THE LAST DROP SET SHOULD BE AROUND 15-20 REPS
DO THIS FOR BOTH LEGS THEN REPEAT 4 TIMES
SO…
LET’S SAY YOUR SET MAY LOOK LIKE THIS
60 LBS DB X 9 REPS, THEN DROP TOO:
45 LBS DB X 13 REPS, THEN DROP TOO:
30 LBS DB X 20 REPS, THIS IS YOUR LAST SET THEN SWITCH LEGS
REPEAT THIS FOR A TOTAL OF 5 SETS EACH LEG

WORKOUT:

12 MIN AMRAP
5    POWER CLEAN @165/115
10  TOES TO BAR
15   PUSH UPS

I CAN’T BELIEVE IT’S ALMOST THE MIDDLE OF MARCH ALREADY!
I GUESS WHEN YOU ARE SITTING AROUND DOING ABSOLUTELY NOTHING ALL FUCKING DAY YOU WOULD THINK TIME WOULD MOVE SLOW, MAYBE I’M HAVING A PISSA AND DON’T REALLY KNOW IT.
I HOPE YOU GUYS ARE ALL DOING WELL, WITH THE OPEN AND JUST IN GENERAL, ENOUGH ABOUT YOU!
I’M NOT HAPPY, I’M FUCKING MISERABLE .  I HIGHLY RECOMMEND AGAINST EVER DOING THIS IF YOU’RE CONTEMPLATING PERFORMING THIS ESCAPADE.
BEFORE I WENT IN I WAS HOPING FOR THE SAME THINGA MA JIGGE THAT TONY STARK GOT IN HIS HEART THAT KINDA MADE HIM IRON MAN BUT I JUST GOT STUCK WITH THE SAME OLD CRAP I HAD BEFORE.
WHICH APPARENTLY WERE’NT TO GOOD IN THE FIRST PLACE.

LIFT:

BACK  SQUAT:

PARTNER WORKOUT
CHOOSE A CHALLENGING WEIGHT BOTH OF YOU CAN DO FOR 7 REPS.  IF YOU NEED DIFFERENT BARBELLS THAT’S OK, SET UP TWO BARBELLS.
ONCE THE CLOCK STARTS, THE BOTH OF YOU START ALTERNATING AND DON’T STOP ALTERNATING UNTIL EACH OF YOU COMPLETE 49 REPS
NO REST BETWEEN SETS JUST KEEP MOVING TILL BOTH MEMBERS ARE DONE

DS
WORKOUT:

3 ROUNDS WITH 1 MIN REST
ROW 500/400  (SPRINT THIS SHIT)
21 THRUSTER  @95/65
12 PULL UPS C2B IF POSSILBE, IF NOT THEN DO CHIN OVER BAR
1 MIN REST AFTER EACH SET

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.   USE THE BAND AROUND YOUR FEET

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

LIFT:

SLRDL
PERFORM 50 REPS OF EACH LEG
@55/35

WORKOUT:

3  Double KB Snatch  @55/35
1-2-3-4-5-6-7-8-9-10-11-12  Thruster @55/35
For 12 Minutes

LIFT:

BULGARIAN SPLIT SQUAT

7 X 12  6 REP EACH LEG
EVERY 90 SECONDS

BULGARIAN SQUATS ARE USEFUL FOR EQUALIZING THE STRENGTH IN YOUR LEGS.
MOST PEOPLE DON’T HAVE THE SAME SYMMETRY OR STRENGTH IN THEIR LEGS, TRAINING THEM INDEPENDENTLY IS THE PERFECT WAY TO GET THEM EQUAL.
SO DON’T OVERLOOK THEM.

WORKOUT:

12 MIN EMOM
3 CLEAN AND JERKS @135/95
5 BURPEES

DUE TO THE WEATHER TOMORROW, MONDAY THE 4TH THE GYM
WILL BE CLOSED FOR THE FIRST TWO CLASSES.
THERE WILL BE NO 5:30 AND 7 AM CLASSES TOMORROW, MONDAY.
THE GYM WILL OPEN AT 8:15 AM TOMORROW.
SORRY FOR THE INCONVENIENCE TOMORROW.  MAYBE I SHOULD TRY MY HAND AT SHOVELING TOMORROW!!!!

Lift:

Back Squat
20 Reps
Add 5 lbs from last week

Workout:

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans