Daily WOD

Skill:

20 Rep Squat
Add 5 lb From Friday or the last time you did it.
Try and make it in today even if it’s just to do your squats

Workout:

Partner Workout
One partner Runs a 400
The other completes as many reps of the Bear Complex as he/she can within the time it takes to run the 400
The workout lasts 35 minutes
Try to get as many complexes in 35 minutes
Bear Complex
a.  Deadlift
b.  Power Clean
c.  Front Squat
d.  Push Press
e.  Back Squat
f.   Behind the neck Thruster

I know I have not made mention of the 4th Of July party this year but remember it’s only June 29th!
In true Chris Fashion we’ll be having the 4th party somewhere around the middle to end of July, would you expect anything less?
Don’t worry, we’re having it i’ll keep you posted as to when.  At least you won’t have another 4th of July party to go to.

Skill:

Clean complex
1 Power Clean
1 Hang Clean Pull
1 Hang Power Clean
Complete 1 Complex without putting down the bar every 90 seconds for a total of 7 Complexs’

This means you are going to be doing 7 Complexs’ total.
Every 90 seconds you will be doing 1
So that means this will take you 10 and a half minute to complete

Workout:

4 Rounds
Row 500
25 Burpees

I’ve said over and over again that I used to think that the best part about the gym was the workouts and how they get you into amazing shape, but over the years I have realized that the workout is secondary to the people that make up the gym.
The most amazing part about this Gym is the people inside it.
The support, camaraderie and motivation that you lend each other is incredible.   I never have any worry of someone new not getting treated right from the start.
You know its the right place when so many different groups of people have become such good friends over time.
I hear a lot about how so many people travel to other gyms and they say it’s not the same as here,  it’s not warm and friendly like we are and just doesn’t have a comfortable feel.

This is possible because of all the wonderful people we have in our community.  I’ve never seen so many people help out each other in so many different ways, whether it be helping with training, help with nutrition, or even help with their own businesses.
Janine, Rich and Laurie are some of the new wonderful people that help make this place great.
Plus Janine and Rich celebrated there Anniversary by working out this morning at 5:30am.  They coulda stayed home and eaten a shitty breakfast but that’s too easy.

Skill:

20 Rep Back Squat
Add 5 lbs from Monday or last time you did it.

Workout:

4 Rounds ForTime

Run 400
50 Sit ups
50 Back Extension

Skill:

Bench Press
5 x 5 @75%

Workout:

Partner workout
One person rests while the other works
Complete the complex with 2 kettelbells.  When one partner is done with the complex the other partner goes.  Keep switching for a total of 20 Minutes
10 Swings
8   Cleans
6   Jerks
4   Snatch

What  a Beautiful day Sunday was wasn’t it?
Do you cherish days like that being that where we live these days it seems it’s either raining, snowing or 100 degrees and humid?
It’s important to cherish everyday, not just the days like Sunday.  My mother works in the cancer unit as a nurse and the stories I here about these people whether they be kids or elderly still sad stories.
The amazing thing is she says the people with the highest success rate are those that laugh a lot and have great attitudes
Not that you can blame there for having a shitty attitude but the ones that try to keep positive have much better results than those with the opposite attitude.
This seems to be the same with every aspect of life, people who keep a great attitude throughout their lives seem to enjoy life and attract that attitude much more than that of people that have let’s say a different mental attitude.

It’s important, really important that your mind stay in a state of happiness and positivity in order for it to carry through to the rest of your body.
If it doesn’t start up there nothing is going to change that.
Everything starts up there, even eating well.  You can try all the dieting you want and all the different gyms you want but until you make a decision up there and stay with that decision you’ll be chasing your tail your whole life.

Anyways if you’re reading this now enjoy your Sunday if you’re reading this tomorrow then I hope you enjoyed your Sunday.

Skill:

20 Rep Back Squat
Add 5 lb from last time you completed the 20 reps

Workout:

17 Min Amrap

Run 400
7   Muscle ups
14 Deadlifts @55%
21 Calorie Bike
28 Double Unders

Skill:

20 Rep Back Squat
Add 5 lbs from last time unless you didn’t complete all 20 reps

Workout:

“Helen”
3 Rds
Run 400
21 Swings @55/35
12 Pull ups

I’m curious about something.   Do you guys ever come to a screeching halt in your training and ask yourself” am I doing something wrong?”  Why am I not looking the way i want to look?
Or anything to that effect?
Why do I ask?
Well, I would imagine that if you’re not getting the results you want you would start to wonder why right?
So, if this happens let me help you out with the answer.

You’re all training well, cause if it wasn’t I would let you know that you are either training like a lazy ass and need to step it up a little bit or you just don’t really care about your training and that’s not the case with anyone.
So with that in mind, here’s the reason you don’t look like you want to (if this is the case).
It’s your diet!
I’m gonna say for the umpteenth time there is no exercise that gets rid of your gut!
The only thing that gets rid of your gut is proper eating, and even that takes time.  Because you are eating well for a month does not mean that you will be ripped in a month.

It takes time and dedication to get where we all want to be, looking at the scale everyday won’t help that will just drive you nuts.
Here’s the key to looking awesome:
1.  Get on a good eating program and make it a lifestyle
2.  Stay on that good eating program without cheating or falling off
3.  Don’t look back, just make a plan and stick with it until 6 months down the road when you look amazing then you can weigh yourself if you want.
That’s it!

It’s nothing else than what I just said right there.

You can’t out train a bad diet so forget that.

Skill:

Bench Press
Perform 4 Drop sets lowering the weight 3 times each set.
For example
Start at 225 lb till failure then immediately drop the weight to 165 till failure then finally drop the weight till 135 till failure and rest and repeat 3 more times.
Have your spotter change the weight for you.

Here’s a little hint on Spotting the Bench Press.
A.  If you touch the Bar on the way up, despite what you say He did not get the rep.  Just cause you touch it with your finger tips still means he did not get the weight.
B.  Don’t spot with your finger tips, if that bar drops it’s gonna drop fast so when you spot you brace yourself and hold it with your hands.  Putting your fingertips out yelling at him doesn’t mean Good Rep.

Workout:

5 Rounds
20/15 Cal Bike
20 Burpee Box Jumps  24/20
10 Stone Lifts

Skill:

Single Arm Kettlbell Press
7 x 3 Each arm

Workout:

“Randy”
75 Power Snatch @75 lbs
For Time

Rest…

21-15-9
Power Clean @135/95
Ring Dips

Skill:

20 Rep Back Squat
Add 5 lbs from last time performed
This should be getting very difficult to perform by now.
Some things to take into consideration.
Even though it is difficult don’t shorten the range of motion.  If you aren’t sure of full range of motion let me tell you.
Make sure your hip crease is below the top of your knee.
Don’t shorten the motion just do as much as you can, if it happens to be less than 20 try the same weight next time.
Make sure you stay tight for each rep.  Dn’t forget to stay tight, it’s easy to get hurt when the weight gets heavy.

Workout:

“Annie”
50-40-30-20-10
Double Under
Sit up

Rest…

“Jackie”
Row 1000
50 Thrusters @45/35
30 Pull ups

Let’s talk Nutrition for a second.   There’s seems to be a road block in people’s brains regarding the amount of food you need to eat to lose weight.  A lot, You can’t eat a little bit of food and expect to lose weight.
Starving yourself will only force your body to Slowwwwwwwww down to retain the Fat that’s hanging off of itself.
You need to start eating clean foods every 2 and a half hours, by clean foods I mean Protein, Carbs and Fat every meal.
Not a Banana for breakfast and a cashew for lunch and then a little bit of lettuce for dinner, this won’t work.

Listen to me, I’m not lying to you.
Give it a shot for a month and see what happens.
When you start to eat very often if you are not used to it it may be difficult to get all the food down, don’t give up once your body gets used to eating that often you will start to crave food every two and a half hours.
Also don’t get upset if you gain a little bit of weight the first week or so, remember your body is still moving slowly until you speed it up by eating often so until that happens you may add a few lbs but once you start to skyrocket your metabolism you’ll drop weight quicker than I can eat an ice cream sandwich!

Skill:
20 Rep Back Sqaut
Add 5 lbs from Wednesday and stay tight!

Workout:
30 Burpees
30 Power Snatch @135/95
30 Burpees
30 Clean and Jerk @135/95
For Time