Daily WOD

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

Listen man!
The most important thing when working out is not trying to finish as fast as you can.  I know the clock can seem enticing at times and you want to be one of the first ones finished but it’s not worth risking injury to get a good time.
You are much better off taking your time, moving slow and methodical through the workout and making sure you are staying tight as not to get hurt.
This is really really important yet still what I say doesn’t seem to have an effect on some of you guys until you actually get hurt.
Getting hurt sucks!
Pay attention to your movements and make sure you stay tight!

Lift:

Front Squat
7 x 3

Workout:

12 Min Amrap
7 Right arm KB Snatch @55/35
7 Right arm Overhead KB Squat
7 Left arm KB Snatch @55/35
7 Left arm Overhead Kb Squat
35 Double Unders

Lift:

Close Grip Bench Press Tri Set with
DB Skull Crushers and
Barbell Curl 21’s
4 Sets Total

Workout:

10 Min Amrap
8 toes to bar
8 DB Thrusters @35/25
8 DB Walking Lunge @35/25

Lift:

Snatch Complex
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Complete 7 Total Complex

Workout:

80 Ft.  Handstand Walk
Then…
3 Rds
6 Power Cleans @185/125
6 Right Leg Pistol w/ KB @53/35
6 Left Leg Pistol w/ KB @53/35

Workout:

Row 2,000 meters
Run 1 Mile
100 Double Unders
Row 2,000 meters
Run 1 Mile

Lift:

Stiff leg-Deadlift
5 x 15

Workout:

8 Rounds
4 Muscle Ups
6 Power Cleans @165/105