Daily WOD

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

In case you guys weren’t aware we have a yoga class going on during the week.  The next
class is on Friday the 19th at 10:30am.
For the 90% of you guys that are super tight you really should give it a try.  You might actually feel better and limit your risk of injury due to being tight and forcing your body to compensate when it doesn’t want to.

This Saturday is the Barbell for Boobs Workout.
We will hopefully have the T-Shirts on Friday night, the Shirts will be $30 each, 10 for the shirt and $20 for the charity we are doing the Booby contest for.

The wod Starts at 10am right after the 9am class.
Please be on time.

LIFT:

OVERHEAD SQUAT
10 X 3
3 REPS EVERY 60 SECONDS
IF YOU STILL HAVE AN ISSUE WITH OVERHEAD SQUATS BECAUSE YOU DON’T DO YOGA THEN USE A PVC PIPE, NOT A WEIGHT THAT IS GOING TO GET YOU INJURED OR FORCE YOU TO DO HALF A REP.

WORKOUT:

12 MIN AMRAP
35 DOUBLE UNDERS
15 POWER SNATCH @75/55

First, Yoga will be tomorrow Monday the 15th at 7am and Friday the 19th at 10:30am.
As you know there will be no class times during Yoga.  Sorry for any inconvenience.

Second, Little Jen Costanzo dedicates her valuable time as a member of the organization YOLO, You Only Live Once.
Instead of me explaining what YOLO is, here is an email from Jenn:

To my Family and Friends,

As many of you may know, I am proud member of The YOLO  (You Only Live Once) Strong Foundation.   We are a team of strong women who are determined to raise awareness, funds and make meaningful impacts in the lives of sick children and their families.  Our founding charity, The Morgan Center, and our new charities, Danny’s Wish, Angela’s House, and Contractor’s for Kids, allow us to assist even more Long Island families in need. Through these causes we are providing:

• Preschool tuition for children undergoing chemotherapy treatments;
• ipads for non-communicating Autistic children;
• Medical devices for children who are medically fragile; and
• Financial help to families going through unforeseen life changes due to illness or death of their child.

This year our goal is to raise $100,000 to make an impact for all four of our causes.  To help reach this goal we are taking part in:

• Hoboken’s City Challenge Raceon October 13^th; and,
• Long Island’s SpartanRaceon November 17^th.

If you are interested in donating to our causes, please visit  https://www.yolostrong.com/donate

The YOLO Strong Foundation is a now not-for-profit organization and is exempt from Federal income tax under Internal Revenue Code 501(c)(3). Contributions to this entity are deductible for tax purposes.

We are proud to be partnering with Spartan for their first ever Long Island race!  ALL are invited to join us as we are determined to put together the largest team!  If you are interested in joining our Spartan team (and receive a 40% off discount code) please fill out the following survey:  https://docs.google.com/forms/d/e/1FAIpQLSeYlgIr8gSJt0Fg1TNUwmrqyWWzuJ9u_N9Ix4GYdAY9qE6MtQ/viewform?c=0&w=1

Feel free to visit www.yolostrong.com for more information about our team and charities.  Please share this email with your family and friends.

Thank you for your ongoing support; it is greatly appreciated!

All my love,

LIFT:

BACK SQUAT
20 REPS
THERE IS ONLY ONE WEEK LEFT, BY KNOW IF THIS ISN’T KICKING YOUR ASS SOMETHING IS WRONG AND IT’S TOO LATE TO FIX IT.

WORKOUT:

60 Cal Row
50 Toes to Bar
40 Wall Balls @20/14
30 Cleans @135/95
20 Muscle Ups
14 Min Amrap

Yoga this week will be on Monday at 7am and Friday at 10:30 am.
We’re trying to figure out what the best times are for yoga.
If you haven’t tried it yet, give it a go it’s great to do after your workout.

Lift:

Shoulder Press
7 x 3
3 reps every 60 second

Be sure to hold your core tight while the weight is over your head.
Not staying tight will cause your back to go into over extension, with a load that will cause damage to your spine.
So make sure you push your gut forward and tighten it up.

Workout:

21-15-9
Power Clean @135/95
Burpee