Daily WOD

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

UNFORTUNATELY MOST PEOPLE THAT DO CROSSFIT DON’T REALIZE THE POTENCY OF THE WORKOUTS UNTIL THEY KEEP DOING WEIGHT THEY CAN’T HANDLE AND THEN GET INJURED.
FIRST OF ALL THAT LITTLE BIT OF EXTRA WEIGHT ISN’T GOING TO MAKE SUCH A DIFFERENCE IN YOUR FITNESS LEVEL THAT YOU WILL EITHER BE ARNOLD OR NOT.
YOU NEED TO KNOW WHAT YOUR BODY CAN HANDLE AND WHAT IT CAN’T, KEEP PUSHING WITH WEIGHTS THAT ARE TOO HEAVY AND YOU’LL BE INJURED IN NOT TIME AT ALL.

JUST USE WEIGHTS THAT ARE MANAGEABLE AND MOVE FASTER THROUGH THE WORKOUTS.
THIS WILL ASSURE THE INTENSITY YOU NEED TO MAKE CHANGES YOU’RE LOOKING FOR.
IT’S NOT THE WEIGHT, IT’S THE SPEED OF THE WOD.

BEING INJURED SUCKS AND IT’S NOT THAT HARD TO STAY AWAY FROM IF YOU ARE SMART.

WORKOUT:

“FILTHY ROWING FIFTIES”
ROW 1K
50 BOX JUMPS @24/20
50 JUMPING PULL UP
50 SWINGS @35/26
50 LUNGES
50 KNEES TO ELBOWS
ROW 1K
50 PUSH PRESS @45/35
50 BACK EXT
50 WALL BALL @20/14
50 BURPEE
50 DOUBLE UNDER
ROW 1K

I’m assuming most of you enjoy being as tight as the youngsters in skinny jeans today,  unfortunately for you I’m not talking about the good tight.
The Yoga classes are in place to help YOU, help you become more limber so you don’t get hurt.
We’re trying to make the class times suitable so that everyone will be able to get a couple classes in a week.
We’re going to try for a 7am and 10:30am during the week and a 9am on Sunday and see if that works out well.
Like I said, it’s not a typical Yoga class, it’s more of holding stretching poses for a couple minutes each time.
This is good for everyone, if you don’t think it will help you then you’re probable one of the people that will benefit most from it.
Try it, the next one is on Wednesday @10:30am.

LIFT:

1  POWER SNATCH
1  HANG POWER SNATCH
2  OVERHEAD SQUAT

COMPLETE THE COMPLEX 7 TIMES, ONE EVERY 75 SECONDS

WORKOUT:

RUN 800
63 SWINGS @70/55
36 PULL UP
RUN 600
42 SWINGS
24 PULL UP
RUN 400
21 SWINGS
12 PULL UP

Yoga class will be held today, Monday at 7am.
Sorry, the 7am class is canceled today, Monday.  There will be no training other than yoga at 7am today.  This means some people from the 5:30am class can stay, the 7am can show up and the 8:15am can show up early all for the Yoga class.
The other class this week will be on Wednesday at 10:30am.

LIFT:

BACK SQUATS
20 REPS
ADD 5 LBS FROM LAST WEEK

WORKOUT:

15 MIN AMRAP

25 DOUBLE UNDERS
15 WALL BALL
10 DEADLIFTS @165/115

*****The next Yoga classes will be on Monday the 7th at 7am and Wednesday the 9th at 10:30am.
The 7am Crossfit Class will be canceled and the Open Gym at 10:30am on Wednesday will be canceled.
There will be no working out during the Yoga Classes.
If you don’t have work on Monday stay for the class after the 5:30 am class and if you normally train at 7am come take the Yoga and train after or before.*****

LIFT:

BENCH PRESS
6 X 8
EVERY 75 SECONDS

WORKOUT:

21-18-15-12-9-6-3 reps for time of:
Ring Dip or Dip Bar
Overhead squats

Men: 115 lb.
Women: 75 lb.

For those of you that missed Yoga, It was Fucking Awesome!
We stretched, the whole time it was stretching not sitting in warrior one and two and three and four.
This was sitting in stretches for several minutes at a time.  Left you feeling amazing afterwards.
So, being that most of you have trouble touching your toes or even one toe if I were you I would make sure I’m there for the next one.
As soon as we figure out the next time I’ll be sure to post it.

LIFT:

POWER CLEAN
1 REP EVERY 60 SECONDS
INCREASE WEIGHT FOR 10 SETS TOTAL

WORKOUT:

RUN 400
50 GHD SIT UPS
50 GOOD MORNING
4 RDS

We are starting Yoga this week.
The first day will be on Wednesday at 10:30am.  I’ll keep you posted of the days we’ll be having it.
The classes will be $10 a class for members and $20 for non members.

You can bring your own mat or use the ones we have.
This means that on Wednesday there will be NO OPEN GYM TIME AT 10:30am
Please do not show up and ask to workout, you know how I hate to say “Fuck NO”
Thanks A lot.

Lift:

Back Squat
20 Rep
Add 5 lbs from last week

Workout:

50-30-20 Double Under
21-15-9     Overhead Squat @115/75
7-5-3         Muscle Up

LIFT:

DEADLIFT W/ BAND
8 X 3

WORKOUT:

4 Rds
Bike 20/15
25 Wall Balls @20/14
10 Toes To Bar
Rest 2 min

HAVE YOU CHECKED ON YOUR EATING LATELY, SOMETIMES WE GET CAUGHT UP IN LIFE AND FORGET ABOUT WHAT WE ARE SUPPOSED TO BE EATING TO STAY HEALTHY.
JUST BECAUSE THERE IS NO CONTEST, NO FAT TRUCK OR NOTHING TO WORK TOWARDS DOESNT MEAN YOU SHOULD FORGET ABOUT EATING WELL.

REMEMBER, IF YOU WANT TO BE RIPPED AND LOOK GOOD NAKED IT HAS VERY LITTLE TO DO WITH YOUR WEIGHT TRAINING, AND A WHOLE SHITLOAD TO DO WITH WHAT YOU EAT.
YOU CAN NEVER EVER WORK OFF A SHITTY DIET, BUT IF YOU EAT PERFECT YOU DON’T NEED TO TRAIN AS MUCH AS YOU THINK YOU DO.

AND FOR THOSE WHO THINK THEY CAN GO OUT AND STUFF THEIR FACES WITH PIZZA AND THEN GO TO THE GYM EVERYDAY OF THE WEEK THAT WILL LEAD TO FRUSTRATION, INJURY AND LARD ASS!
SORRY TO BURST SOME BUBBLES BUT THE ONLY BUBBLE YOU’LL BE BURSTING IS THE ONE ABOVE YOUR HAMSTRINGS.

WORKOUT:

RUN 800
25            SWINGS @70/55
50            BURPEE
75             CRUNCHES
100          AIR SQUAT
ROW 2K
25            AIR SQUAT
50           CRUNCHES
75           BURPEE
100        SWINGS
RUN 800

THIS SHOULD TAKE AN HOUR SO BE PREPARED, PERFECT FOR ALL THE PEOPLE WE JUST SPOKE ABOUT THAT EAT SHIT AND USE THE GYM TO KEEP THEM FROM GETTING FAT!

LIFT:

***BULGARIAN SPLIT SQUAT

4 REPS EACH LEG 6 SETS TOTAL

INCREASE WEIGHT THROUGH EACH SET

MAKE SURE YOUR FRONT LEG IS FAR ENOUGH FORWARD THAT YOUR FRONT KNEE IS OVER YOUR HEEL WHEN YOUR IN THE BOTTOM OF THE SPLIT POSITION.

***HANG POWER CLEAN 6 X 2 SAME WEIGHT FOR ALL 6 SETS

WORKOUT:

45 SECONDS OF WORK & 15 SECONDS OF REST 4 MINUTES EACH EXERCISE
BIKE FOR CAL
THRUSTERS @75/45
GHD SIT UPS
BOX JUMPS @24/20