Daily WOD

Lift:

Double KB Single Leg Deadlift 3 x 10
Hang Power Snatch 7 x 2

Workout:

10 Min Amrap
5    Power Clean  @205/135
10  Toes to Bar

Lift:

Back squat
20 Rep Squat
Add 5 lbs from last Monday and try to complete all 20 reps at that same weight.

Workout:

“Chelsea”
Every Minute on the minute Complete
5    Pull ups
10  Push ups
15  Air Squat
This is not A 30 Minute AMRAP, it is an EMOM

There are several ways of scaling this workout, You can either try to complete it Every Minute and if you fall behind you can turn it into an AMRAP.
Or, if you are sure that you aren’t going to be able to complete it Every minute you can start by decreasing the amount of reps and try to complete that every minute.
For Example you can try 3 Pull ups, 7 Push Ups and 10 Air Squat
Either way whatever you choose, try and make sure you do full range of motion.
I know it’s not easy to keep it up when you’re exhausted but it really makes no sense to do half range of motion.

lift:

Skull Crushers
Barbell Curl
Incline Bench Press
Perform all three exercises without rest in-between.
8-12 reps for each exercise
Rest a couple minutes between each set and complete 4 sets total

Workout:

5 Rds
50   Ft. Handstand Walk
5     Muscle Ups
10   Power Cleans @165/105

Lift:

Bulgarian Split Squat
8 x 5
5 Reps Each leg

Workout:

4 x 3 Min Amrap with 2 min rest
Row 500/400 Meters
Max Wall Balls 20/14

Wednesday’s we usually do a longer workout than we normally do the other days during the week.
Why?
Although performing Short intense workouts or Anaerobic workouts helps us increase our Aerobic Capacity,  you don’t necessarily get the same result from performing Aerobic workouts.  I do feel it’s necessary to do the longer ones every so often.
The Benefit from the shorter higher intense workouts is so much higher than that of it’s counterpart the Aerobic wods.
Anyway your approach to the longer workouts should be different than your approach to the shorter ones.

With the Short intense workouts you can look to attack them right away pushing yourself to do them as quickly as possible.
The faster you complete these workouts the more intense they will be.   The more intense the workouts the better results you’re going to get.
With the longer ones however you need to have a different approach to them.  The longer workouts like the Hero wods are more of a mental challenge.  Grinding through them little by little is the way to go.
Trying to move to quick in the beginning will cause you to run out of gas with a whole workout left.
So, know your approach before you start to optimize your results.

Workout:
“Jag 28”

Run 800
28 Kettlebell Swings @70/55
28 Strict Pull ups
28 Clean and Jerks Double KB @70/55 each.
28 Strict Pull ups
Run 800

Here’s one of many articles describing the benefits of weight lifting for women.
Despite what most women think about getting big and bulky if I lift weights it is super important for you to do so!
https://blog.paleohacks.com/benefits-of-weight-lifting-for-women/

Not lifting weights and just becoming a Cardio Freak will do nothing but give you a skinny skeleton look with hanging skin.  So if you want to look like a hanger in your closet with loose clothes hanging from it, keep sitting on the bike or Elliptical machine and you’ll have it.

Cardio machines, spin classes, and step classes will not give you the athletic look all women are looking for.  If after reading that you’re saying “I don’t want that athletic look I want to just want that real skinny and emaciated look you can always start smoking crack, that will do it too.

I’ve said it before, you are not going to get bulky.  If you are all going to get bulky that would mean that every guy should look like Hercules and unfortunately that’s just not true.

If you are still unsure about trying out Crossfit give it a go and you’ll see it is nothing like everyone says it is.

Lift:

Shoulder Laterals
Shoulder Rear Laterals
Shoulder Front Raise
Arnold Press
Complete a Giant Set with all four exercises and no rest between each.
Perform 12-15 Reps of each of the laterals and 6-10 reps of Arnold Press
Complete 4 Giant Sets Total

Workout:

3 Rds For Time
Run 400
20 Reps: Box Jumps @30/24
15  Reps: Hang Power Cleans @135/95
10  Reps: Clapping Push Ups

This was so unbelievable that I had to share it with you all.
Yes, it’s true and I didn’t make it up.  I couldn’t believe it myself when I saw it then when I realized it was real, first I almost puked and then I screamed up to the heavens “WHY!!!!!!!!!!!!!!!!!!”

Without any further anticipation let me show you what I’m talking about:

Someone, whom I have to give some credit to for actually trying to do the right thing, used the toilet wand to clean the toilet bowl.
Now, you’re thinking wow, someone really took the initiative to try and keep the place clean, that’s great!

However, after this person used the sponge on the end of the wand they actually put it back into the dispenser instead of the garbage!
Yes, this person thought it would be better to put the sponge with crap on it back to where all the clean sponges sit nice and tidy instead of opening the garbage can, clicking the button and dropping the sponge in the garbage can.

This picture shows how the old, dirty, crap filled sponge contaminated all the clean ones by leaking all the dirty toilet water all over the rest of them.

I’m still having trouble understanding how this can actually happen.
I thought it be best to not show the actual inside of the dispenser due to the sickness it may instill upon all of you so I took the pic of the outside of the dispenser and let your imagination do all the work.

Again, I must give some credit for trying to clean the bathroom but I’m not sure, this fiasco may outweigh the positive.

Lift:

Back Squat:

Warm up sets:
Reps- 10-8-5-5-5

Work Set:
1 set of 20 Reps at 60-65%

Workout:

12 Min Amrap
35   Double Unders
10   Deadlift @225/155
5     Handstand Push ups

Lift:

TriSet
Bench Press
Tricep Extension (Dumbell)
Barbell Curl
Complete Each exercise till Failure without rest between exercises.  Rest 2 min When the set is complete and complete 4 sets total

Workout:

10 Min Amrap
Complete as many reps of
Thrusters @75/55
Pull ups
As possible
For 10 minutes keep going and complete as many thrusters and pull ups as you can
You must complete the same amount of reps of each exercise
Shoot for around 70-90 reps of each

https://mail.google.com/mail/u/0/?ui=2&ik=1c35cafc44&view=att&th=164c8fafdda8b2c2&attid=0.0&disp=safe&zw

Kiesha Sanders One of our members is having an Event at the Freeport Recreation Ctr also on September 15th.
The Flyer is also up on the board but click on the link here to see if now.
If you are interested in going just let me know or just show up.

Lift:

Power Clean
8 x 1

Workout:

3 Rds
20/15 Cal Bike
20 Burpee Box Jumps @24/20
10  Stone Clean

Flex on the Beach is coming on September 15th!
If you would like to compete on a team from the gym write your name down on the list next to the white board so we can make teams.
You do not have to be Superman to do this competition.  There is a scaled division which most people do, although I heard that was pretty tough also.
Anyway who cares, just try it.  It’s pretty cool, If anything it’s a day on the beach.
So either let me know or put your name down on the list if you want to join a team.

Workout:

With a Vest Complete 1 Mile Run
then..

7 Rounds of:
4   Handstand Push ups
8   Toes to Bar
12 Deadlift @185/135