Daily WOD

Back to eating well.
There is one thing that you need to understand if you want to be successful at your diet.
You need to have an arsenal of tupperware!
If you don’t cook your food and have it prepared in tupperware you aren’t going to succeed and you’ll just be driving yourself crazy why it isn’t working.
Preparation is key to successful eating.  Without being prepared it is really hard to stay 100%.
If you have your meals in tupperware, every time it’s meal time you will just grab the tupperware and eat.  If you don’t you’ll be looking for a place to go and hopefully they have good food.  If they don’t have good food i’ll do the best I can.  Oh but wait maybe i’ll just have a little bit of this and a little piece of dessert!
I’m telling you, don’t even try if you don’t prepare your food.

No one is strong enough to resist eating like crap when you are starving, and that’s what will happen you’ll miss your time to eat and then you’re going to start getting hungry and once you’re hungry it is all over!  Kiss your diet goodbye!
Along with tupperware it helps to get the frozen bags of veggies, they make it so easy to cook your veggies and if you aren’t stuffing your face with veggies, you’re not going to succeed either.

So go out and get yourself a nice tupperware set at target and then load up on the frozen veggies.

Workout:

EMOM for 10 Minutes
1 Deadlift
1 Hang Power Clean
1 Front Squat
Go as heavy as you can for all 10 rds

Rest 5 Min

3 Rounds
1 Minute Max Rep Thruster  @95
1 Minute Max Rep Pull up
1 Minute Rest

So this post is about what you might call cherry picking workouts.
Crossfit is about becoming an all around athlete, not one dimensional.   At Crossfit we try to focus on all different modalities of training.
If we we’re too focus to much on one thing many other things would suffer, for instance if you only did power lifting movements and ignored your olympic lifts for whatever reason maybe there a weakness for you,  the latter would suffer.
If you only worked hard on movements that you excel at your weaknesses will suffer.
This is why we try to keep our movements varied and not stay stagnant.
With that said, there seems to be a shall we say “light” turn out when we do certain workouts.
Like when the workout was a 5k Run it was pretty much close the gym for the day, instead of getting people to come in and try and get a new PR for their 5k time they would just not consider it a workout and take the day off.  This was actually a technique I used to use to get people to take a rest day.

Kinda like the Rowing Intervals we did this past week.  Now those who did it and went hard at it now know that it is a killer workout.  But then there were those who said “that’s not a workout” and decided to either do something different or nothing at all.
Now don’t try and pull the “Chris you said we should take rest days, that was my rest day” with me.
Every workout is hard if you make it hard.
So don’t let your ego get the best of you and not do workouts that are important.
Rowing intervals aren’t about Rowing, the rowing is the tool to improve on your interval intensity.

Don’t be a cherry Picker, you might as well be a nose picker.

Workout:

2-4-6-8-10
Stone clean and Jerk
8-12-16-20-24
Dynamic Stone Push Ups

Lift:

Back Squat  80% x 3 reps x 5 sets
Snatch Grip Deadlift  105% x 3 reps x 5 sets
Push Press  75% x 5 reps x 5 sets

If you didn’t get a chance to see it, the Crossfit Regionals were on CBS Saturday afternoon.
This is great and crappy at the same time.  As  I had mentioned to several people as I was watching this is just another reason for women to watch this and say “oh my god I don’t want to look like that I can’t do Crossfit.”
The funny part about this statement as I told some of you that were watching it, is that why is it when women see other muscular women they say “I don’t want to look like that” and never give Crossfit a chance because they think they are going to look like them.  Which never happens.
When a man watches this they say “Fuck man I’m never gonna look like that!”
So if the women that say this were correct in their statement that would mean that every guy and girl that does Crossfit looks like these athletes on T.V..

Hmmm, this couldn’t be further from the truth.  Very, Very, Very few people look like those athletes on T.V.
So because of this fact I don’t believe people won’t try Crossfit Because they are afraid of looking like this, they don’t try Crossfit because at Crossfit you actually have to work hard.
At Crossfit you are expected to try your hardest.
Most people don’t want to work hard, they would rather go somewhere that takes it easy on them and then when they get no results they can blame the gym they are at.

This is what I think and I think I’m 100% correct!

I don’t know one woman that has been doing Crossfit for a decent amount of time that looks like those athletes on T.V.
So I can’t come up with any other conclusion other than most people are afraid to work hard.

What other information do I have that has led me to come up with this conclusion?
Well, most people that are successful at Crossfit (by successful I mean have stuck with it throughout the years) are hard working people, people that are very successful in other aspects of their lives.  These are not lazy people that wait for things to happen.

People that I see in Crossfit are dedicated people, people who put the time and effort into making themselves into healthy machines, not ones that blame every gym and every diet for their lack of success.

Take Amy for instance, she has four kids and suffers from lack of Bone Density.  Does she say I don’t wanna be that big, that’s disgusting?
No, she knows the importance of weight lifting and how it effects her Bone strength so everyday she comes in and busts her Ass
which is Deserving of Respect.
She could make excuses but she Chooses not too.

With all this evidence behind my theory I see no reason you should all not agree with me.

So, next time you tell one of your friends to join you at Crossfit and they say they don’t want to get big and muscular like the women on T.V. you can tell them so basically you are afraid to work hard, and don’t want to take any responsibility for not looking the way you want to right.
You won’t have too many friends but at least you’ll be telling people what they need to hear.
It’s good stuff I’m not one to sugar coat anything either.

Workout:

Run 800
6  Rds
(5    Chin Ups:  10  Burpee Broad Jumps (Reverse):  15  Goblet Squat 70/45)
Run 800

Lift:

Clean and Jerk:  85% x  1 rep x 3 sets
Snatch 85% x 1 rep x 3 sets
Pull ups 3 sets max reps each set

Workout:

2018 Regionals Wod

EVENT 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap

Workout:

Row 1,000
Rest 2 Min
Row 250 Damper @10
Rest 2 Min
Row 1,000
Rest 2 Min
Row 250 Damper @10
Rest 2 Min
Row 2,000

Lift:

Bench Press
5 x 8

For some reason Wodify still hasn’t been that popular.
Another interesting query, “why doesn’t everyone use Wodify”?

This I do not understand, Wodify is a GREAT way to keep track of your workouts and your 1 rep maxes.
Keeping track of your workouts and Maxes will allow you to also see your progress with your maxes and if we do the workout again.
Posting your workouts?  Its’ super easy, after you have signed up you get the app that Wodify has and just post all your workouts on the app and they will show up on the Big Screen for everyone to see!
The Big Screen is like a whiteboard with everyones workout on it in order.
So Besides that being cool all by itself (everyone seeing everyone workouts) it will also log all your info you put in.
So, just do it!
I’m starting to get a complex, you don’t want to find your body fat, and you don’t want to keep track of your workouts.
This doesn’t all make any sense.
C’mon peeps help me help you!

This will be my last Wodify Email, if this doesn’t work it’ll be over for Wodify.  Sadly, Wodify will walk away in shame and I will walk away in a state of confusion .

Workout:

EMOM

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:

Weighted Chin Ups
5 x 5
Increase weight each set.

For those of you that did find their BodyFat, it’s time to take the info you got and do something with it.

If you found that your body fat was to high for you and you’re not happy, it’s time to start eating well and losing some BodyFat till August.
If you found out that you are low in BodyFat  But you are not happy with the way you look it’s time to put on some muscle.
If you found out that you are very happy with where you are then keep doing what you’re doing.
either way the first two results will most likely require you to EAT MORE FOOD!
I can’t believe even after I’ve written so much about this subject that it’s still an issue but, it is.
So, I’ll say it again.
You have to eat a lot of good food to be where you want, whether you’re trying to put on Muscle or you are trying to lose some Fat, you need to eat.  Starving yourself is not the way to go.
If you starve yourself you will be working against your body and you’ll be taking yourself on a merry go round and never get to where you want to be.

Workout:

4 x 4 Min amraps with 2 Min Rest

5     C2B  Pull ups
5     Handstand Push Ups
10   GHD Sit ups / w weight

5    Pull Ups
10  Push Ups
10   Sit ups
10   Air Squat

Lift:

Overhead Squat
5 x 10 reps

So, I don’t get something.  Why is is that not many people like to find out what their Body Fat is?
First of all if you’re a Scale Freak (meaning you weigh yourself everyday) you should definitely be doing the BodyFat.

As you know, the scale means absolutely nothing and BodyFat means everything.  Don’t worry I won’t put up another Picture for you all to look at as to why Body weight means nothing and BodyFat is Everything.
It’s just crazy to me.  It’s crazy that so few people are interested in finding out their BodyFat, it’s like playing golf and not keeping score.  Don’t you want to know if you are getting better?
Don’t you want to know the direction you are headed in
There’s a lot of other stuff that goes along with BodyFat testing, what about finding out your Lean Mass Don’t you want to know how much muscle you have or don’t have on your body?
What about knowing the difference between Body Fat and Muscle, Do you know about this also?

There is no negative to finding out your Body Fat.
Once you find it out, it should motivate you to eat better and drop some body fat, now that you did it you have a beginning place to start from.
This happens all the time, one day you decide you’re done being Fat and start eating well and Bam! In Two months you’re down 20 Lbs!
Unfortunately you never jumped in the BodyFat truck so you never knew your Body Fat to begin with, so you did all that great work and don’t have any indication of how much fat you lost and muscle you gained.
Maybe you can shed some light as to why I’m so happy we have this amazing tool to find our body fat and not many people are?
Send me some emails to enlighten me, thanks.

*****Anyways, for those of you who are interested the Truck will be back on Saturday, August 4th.  Please let me know if this date interferes with anything, I know there are a lot of vacations taken during the month of August.
Thank you

Workout:

Five round For Time
12 Reps Deadlift @185/135
9   Reps Hang Power Clean
6   Reps Push Jerk
Before/In-Between/ and After the Rounds do 50 Double Unders

Lift:

Back Squat
5  Drop Sets with 2 min rest between

Ok, I’m going to try Wodify out one more time.  This is the last time I am going to try if this doesn’t work I’m going to just honor your wishes and get rid of it.

Let me just explain how it works before you jump into it and not know the benefits of it.
First of all, there is a huge T.V. that has the Wodify Whiteboard on it where you can see and compare your
scores to every other person in the gym, isn’t that Awesome!!

You can track ALL your scores and ALL your 1 Rep Max Attempts.
This way you don’t have to wonder what weight to use everyday, you can just refer back to my Wodify account and wala!
Isn’t that amazing, you don’t have to wonder or guess anymore with regard to your weights!
Seriously, it is foolish not to use this system.

Here’s how it works, if you aren’t signed up already you simply sign up on the computer behind the desk (ask me or another coach and they will show you how).  Once you are signed up they will send you an email and from there you can set up your account.  Then everyday you come in to workout after the wod you go over to the computer or on your phone on the app and put your weight and scores in and the system keeps everything in for you so all your info is attainable whenever you need it.
isn’t that great!

Now this is it, if you guys don’t wanna do this I’ll get rid of it for good.  Maybe, LOL

Workout:

25 Min Amrap
Run 400
25 Box Jumps @24/20
25 Wall Balls @20./14
25 One Arm KB Lunges @55/35

Workout:

12 min amrap

3 Deadlift @315/225
3 Stone Lift
3 Bench Press @Bodyweight

Lift:

Shoulder Press
7 x 3