Daily WOD

There’s a great documentary on Netflix called “The Magic Pill”.  It tells the story of how the Keto or Paleo diet has helped people make there disease either slow down or help to almost cure it.  Losing massive amounts of weight is just a bi-product of what happens when your diet is made of meat and veggies.
I’m sure you have heard this somewhere before.
Watch it, maybe finding out how food is a more powerful drug than drugs themselves may be the kick you need to put you on the right path.
It’s worth a try!

LIFT:

BACK SQUAT
5 X 10
5 REPS OR PARTIAL BACK SQUAT AND 5 REPS OF FULL REP BACK SQUAT EACH SET.

WORKOUT:

3 ROUNDS
RUN 400
30 BOX JUMPS @24/20
30 HANG POWER CLEAN @95/65

WORKOUT:

“LYNNE”

FIVE ROUNDS FOR MAX REPS OF
BENCH PRESS BODYWEIGHT
PULL UPS

***THE WORKOUT CALLS FOR A BODYWEIGHT BENCH PRESS, DEPENDING ON THEIR BODYWEIGHT PROS MAY GET ANYWHERE FROM 15-30 REPS IN THEIR FIRST SET AND THEN DECLINE FROM THERE.  MOST OF USE CAN’T DO BODYWEIGHT BENCH PRESS SO PICK A WEIGHT THAT YOU CAN GET AROUND 20-25 REPS THE FIRST SET.  THE WEIGHT STAYS THE SAME ON THE BENCH FOR ALL 5 SETS.
I LIKE TO DO THIS WORKOUT A LITTLE DIFFERENT, IF YOU WANT TOO, AFTER YOU GO TILL FAILURE WITH YOUR  STARTING WEIGHT YOU CAN DROP THE WEIGHT A LITTLE AND GO TILL FAILURE AGAIN.
SAME THING ON THE PULL UPS, IF YOU DON’T USE A BAND THEN START WITHOUT ONE WHEN YOU HIT FAILURE JUMP TO A BAND AND HIT FAILURE AGAIN.  THIS WILL REALLY FUCK YOU UP IF YOU DO ALL 5 SETS LIKE THIS.

FOR THE PEOPLE THAT HAVE BEEN DOING THE WORKOUTS WITH A WEIGHT THAT ALLOWS THEM TO GO THROUGH THE WORKOUT FAST, AS FAST AS A PRO THEY ARE SAYING IT MAKES A HUGE DIFFERENCE IN THE WAY THEY FEEL AFTER THE WORKOUT AND HOW SORE THEY ARE A COUPLE DAYS LATER.
IF YOU HAVE NOT DONE THIS YET, DO IT!
MISSING ONE WORKOUT THE WAY YOU DO IT NOW IS NOT GOING TO EFFECT YOU ADVERSELY AT ALL, IT WILL ENLIGHTEN YOU!
TRY IT, IT REALLY IS AMAZING WHAT IT DOES TO YOU.

LIFT:

STIFF LEG DEADLIFT
6 X 12 REPS

EVERY 90 SECONDS 12 REPS

WORKOUT:

RUN 800
5 RDS
15 TOES TO BAR
15 HIP EXTENSIONS
RUN 800

BE CAREFUL TODAY WITH THE STRAY EGGS FLYING THROUGH THE AIR AND UNWANTED SHAVING CREAM WARS!
FEEL FREE TO WEAR YOUR COSTUME TO THE GYM TODAY!

SO, THIS SATURDAY AT 9AM TILL 11AM THERE WILL BE A VISITOR WITH SCRUMPSHISH TREATS!
JULIETE CAVALLARO BAKES THE MOST AMAZING PALEO TREATS, LIKE COOKIES, CAKES, BROWNIES, BLONDIES ETC…
ANYTHING THEY MAKE IN BAD FOOD, SHE MAKES IN PALEO FOOD!
SHE’LL BE COMING TO THE GYM THIS SATURDAY TO SHARE HER TREATS WITH US!
YAY!!!
HERE’S ONE!

WORKOUT:

OUCHIE WAWA!

• For Time
• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

  THIS RIGHT HERE IS A HERO WOD, SO YOU ARE EXPECTED TO TAKE A WHILE.
  NOT BE FINISHED IN 10 MINUTES.
  SO MODIFY WITH MAKING THE EXERCISES EASIER OR DOING LESS REPS THAN POSTED.

MOST INJURIES CAN BE AVOIDED IF YOU WOULD JUST STAY TIGHT.  IF YOU DON’T STAY TIGHT WHEN LIFTING
ALL THE FORCE GOES TO YOUR SPINE, IF YOU ARE TIGHT WHEN THIS HAPPENS THE MUSCLES THAT KEEP YOUR CORE SUPPORTED WILL TAKE ON ALL THE STRESS AND KEEP IT OFF OF YOUR SPINE.
YOUR SPINE CANT TAKE THE STRESS OF LIFTING, YOUR MUSCLES CAN.
SO REMEMBER TIGHTEN YOUR CORE BEFORE EACH REP WHEN LIFTING HEAVY AND WHEN DOING THE METCONS JUST REMEMBER TO KEEP AS TIGHT AS POSSIBLE DURING THE MOVEMENTS.
DON’T IGNORE THIS, YOU CAN EASILY PREVENT INJURY BY TIGHTENING YOUR CORE.

LIFT:

PERFORM 1 COMPLEX EVERY 90 SECONDS FOR A TOTAL OF 6 SETS

1.  5 DEADLIFT
2.  4 HANG POWER CLEAN
3.  3 FRONT SQUAT

WORKOUT:

WITH 2 KETTLEBELLS
12 MINUTES
SWINGS 10 REPS
CLEAN 8 REPS
LUNGES 6 REPS (3 EACH)

NOT SURE WHO HAS BEEN OR WHO HAS ORDERED FOOD BEFORE BUT IF YOU HAVEN’T TRIED IVAN’S FOOD, YOU DEFINITELY NEED TOO.
PART OF THE PROBLEM WITH EATING WELL IS PREPARING YOUR OWN FOOD TO MAKE SURE THAT YOU HAVE IT READY WHEN YOU NEED TO EAT AND TO MAKE SURE IT DOESN’T HAVE ANY SHIT IN IT FROM A RESTAURANT
THE ISSUE WITH ALL THESE FOOD PREP AND DELIVERY COMPANIES IS THAT THE FOOD SUCKS.
WELL, IVAN’S FOOD DEFINITELY DOESN’T SUCK.
TRY IT AT EATBETTERMEALS.COM
I NEVER PROMOTE ANY OF THESE COMPANIES SO FOR ME TO PROMOTE IVAN THE FOOD MUST BE AMAZING.
SO IF YOU’RE TRYING TO EAT WELL BUT DONT HAVE THE TIME TO COOK, OR YOUR MOMMA NEVER TAUGHT YOU TO COOK ORDER FROM EAT BETTER MEALS.
TO MAKE IT EASY, HE DELIVERS TO YOUR HOUSE.

LIFT:

PERFORM 6 COMPLEX TOTAL
ONE EVERY 90 SECONDS

1.  3 SNATCH GRIP DEADLIFT
2.  2 HANG POWER SNATCH
3.  1 OVERHEAD SQUAT

WORKOUT:

21-15-9
THRUSTER @135/95
BAR FACING BURPEE

LIFT:

4 X 8 EACH EXERCISE

GIANT SET:
BENCH PRESS INCLINE
REAR LATERAL RAISES
TRICEP EXT
BARBELL CURL

WORKOUT:

100  DOUBLE UNDERS
30    KETTELBELL SIDE LUNGES 45/26
30    AB WHEEL
30    TURKISH GET UPS 55/35
30    STRAIGHT LEG KB SIT UP
30    POWER CLEAN @105/75
30/20    CAL BIKE
30    POWER CLEAN
30    STRAIGHT LEG KB SIT UP
30    TURKISH GET UP
30    AB WHEEL
30    KETTLEBELL SIDE LUNGES
100  DOUBLE UNDERS

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