Daily WOD

Skill:

1 hang Power Clean
1 Power clean
1 Squat clean
Complete 7 Rounds of this complex

Workout:

Row 250m
15 Box Jumps @24/20
15 Pull ups
15 Push ups
15 Deadlifts @50%
Rest 2 minutes
Complete 4 Rounds
Sprint through each round as fast as possible

So you’ve all felt the difference between long, disgusting, grueling, low intense, annoying workouts that give you far less benefits than their counterpart the short, evil, high intense,  deceiving, calculative workouts chock full of benefits!
Well, most of you have anyway.

Before I ask what most of you think, let me tell you why the short ones are far more beneficial than the longer ones.
In order for your body to adapt it has to feel like it needs to adapt.  Low intense work is exactly that to low intense for your body to respond too.

It’s like anything else in life, if you don’t need to change you won’t.  You have to create a need for your body to have to change.
We create this need through intensity.  The higher the intensity the more change your body will go through, it’s simple.
Your bodies reaction to physical stress is to create Growth Hormone and Testosterone because this is what your body uses to get stronger, Faster and more powerful.
If there is minimal physical stress your body says well this isn’t so bad, I can do this therefore it doesn’t need to adapt to anything.
This is why sprinters look like beasts and long distance runners look like they haven’t eaten in 3 months.
They are running and training so heavy and fast pushing there bodies to an uncomfortable place that there bodies need to “catch up” inducing that hormonal response.
Every animal adapts to certain things over time right?
Well you need to force your bodies to adapt to the physical stress you put it through.  The faster, harder and heavier you train the more response you’re going to achieve.

So when people tell you their doing these killer workouts that take 90 minutes long educate them on why they are wasting their lives in the gym and could be getting so much better benefits doing short intense wods.

The most common thing I hear from new people that walk into the gym is “I’ve been working out forever and just don’t change, I have no muscle tone”
Now you know why.

Skill:

Overhead Squat
5 x 3
Work up to a weight that is challenging for 3 reps and complete that 5 times

Workout:

5 Rounds
5   Push Jerk @185/115
10 Burpees

*Dosen’t have to be 185/115 but it does have to be heavy, what I mean by heavy is the 5 reps should be a struggle to complete not a weight that you are doing with no problem.
Do your burpees as fast as you can.

After a week of fast intense wods that hopefully have shown you that you don’t need to be doing 45 minutes workouts, we’re going to be doing the mother of all mother fucking short fast intense wods on the last day.
“Fran” it is.
If you don’t feel your Throat Burning, Quads Killing, Forearms Firing, and lungs scraping you something is definitely wrong!
This workout should be done in no more than 5-6 minutes, if the clock hits 12 minutes and you are still trying to complete this workout you might was well come in tomorrow with a shirt that says “Go Fuck Yourself Chris” I listen to nothing you say!
I will respect that.
I hope you all got to see the difference between doing 45 minute workouts as opposed to the fast intense much shorter ones and what it does to your body.
The shorter ones you can go much harder than the longer ones
The shorter ones keep the intensity high the whole workout.
The longer ones are so draining you’re shot for the rest of the day.
The longer ones elicit no hormone change in your body
and the longer ones make you look frail and weak, shorter ones get you ripped and strong.
Don’t be fooled, the cat’s out of the bag!

Skill:
Banded Pike’s 50 reps
If Band is too hard modify to regular pike

Workout:

“Fran”
21-15-9
Thruster @95/65
Pull up

Jenn works at a clothing store called Heart Trendz, they are doing a special discount for all the members of the gym.
The promo is a week long, August 7th till the 13th.  Everything will be 15% off regular price.
The info is

Heart Trendz
146 West Jericho Tpke
South Huntington

I know you all enjoy a good Clothing store

Workout:

3 Min Amrap with 3 Min Rest 5 Rounds Total

6   Power Clean @185/115
9   Push Ups
12 Box Jumps @24/20″
Run through each 3 min Amrap as quickly as possible, use a weight you can keep moving with not a weight that you have to keep stopping

So I’m still not getting across to some of you guys, let me explain again.
The reason we are doing these short intense workouts is because I am trying to show you guys that the more intense the workout the more effective it is.
Without intensity there is no biological adaptation that takes place.
Without intensity Your body does not have to adapt to the physical stress, think about it like this.
We all have stress right?

Whether it be stress from the kids, your job, traffic, Sucky people (although that stress can easily be taken care of by not giving a crap about them) etc…
Everyones body deals with these stresses in different ways, we’re not all the same right.
Some may get sick, some may change emotionally or some may have a breakdown, whatever it is the point I’m trying to make is that the stress is what is effecting your body and because of that your body has to react to the stress.

So you need physical stress in order to bring on this biological adaptation I am speaking of.
The physical stress I am talking about is High intense workouts, doing these high intense workouts will bring about this change in your body therefore causing you to lose Fat and build muscle!!!

I know it’s hard to believe but the short workouts this week are much much more effective than the long ones we did last week.  The ones we did last week are too long to do fast, without speed we lose the intensity, without intensity we have nothing!
So forget about the long ones you have to get them out of your head and what you have to start doing is learning how to push yourself beyond the point of exhaustion.  If you stop every time you get tired,  you’re giving your body too much rest.
Too much rest equals less intensity.

So here’s the deal, approach these workouts as if you were on the starting line of a 100 yard sprint and as soon as we start the workout run your ass off through the wod as fast as you would run through a 100 yard sprint!
If you do anything at 100 miles per hour it’s going to be really tough so if anyone is saying they aren’t tired after the workouts they just aren’t going hard enough.
Force yourself to go as hard as you can and if you think you can’t do that then pick someone that you know is faster than you and try to beat them!

Workout:

5 Rounds
Row 500/400
30 Wall Balls @20/14
Rest 3-5 minutes

Go through each round as fast as you can without stopping.  That means sprint on the rower (make sure you tighten your core before you drive back on the rower or you’ll feel it in your lower back)   and do all 30 reps without stopping.  If the weight is too heavy on the wall ball then go lighter remember we need speed not heavy weight.
Get through the round quickly and try to tie your time each round.
Sprint!
Sprint!
Sprint!

Does anyone read this crap or listen to me when I write and speak in the gym or am I just wasting my time and breath?

10 x 10 : 30 Swings

Workout:
10 on 20 off for 6 Rounds Bike for Cal
Rest 1 Min
20 on 10 off for 6 Rounds Deadlift @135/95
Rest 1 Min
20 on 10 off for 6 Rounds Row for Cal

So most of you went hard and fast today and felt the difference between last week and a short workout.  If you are still feeling like you didn’t do much after the workout is done you aren’t going hard enough, you may think you are but if you are not in the mindset of “just keep going as fast as you can no matter what” right before the workout you’re not going to get there.
You need to feel like you are sprinting every time you start a short wod not I just need to get through this.
MOVE FAST and NO REST!!

10 x 10 :30 – Swings 55/35

21-15-9
Thruster @95/65
Burpee

This week will be different than last week.  The workouts will all be short this week.
This means you need to move fast in all the workouts this week, don’t take your time like last week.
Try to get this done as quickly as possible.  Last week we were just looking to get through the wods, this week we are looking for speed.
If you feel like you’re going to die, that’s great, move faster

This is it!
The big Weekend!
No, it’s not the end of the year Winter Event sale at Mercedez Benz or the Mc Rib Sandwich making a return at McDonalds or not even some hair growth on the top of my head!
Nope, its the END of the 100 for 100 day Burpee Challenge!!!!!!!!
How Fucking Great is that!
Whomever is left…there is people left right, right?  Right?  Crickets?
Seriously If you did this challenge I give you a lot of Credit, just look how many people there are left
I think 11 or 12 people completed it and there was about 30 or 40 people that started it.
You made it!!!!

This was a huge test of oneself

The last day is Saturday!
Enjoy your last 100 Burpees on Saturday and Congratulations !

Last Workout For the Week From Hell!!!

30 Min Amrap
Run 400
Row 500/400

Two more days of The week from Hell, It’s nice to see the weather is cooperating with us.
This is great after these workouts in the heat you can go run to the scale and see how much water you lost you’ll be so happy to see lbs of water shed off you, hey as long as the scale is lower were all good right!  No!  Not right!
Next week we’ll be doing the opposite of this week so you can see the difference in the types of workouts that are more intense and the feeling you get from them as opposed to these long abusive ones.
I’m sure this will back fire and you’ll be like “Oh those long ones are great, can we keep doing them!”
No!  We Can’t!

Good Luck with this one!

Workout:

2 Rounds For Time:

100 Double Unders
50 Overhead Squat   @95/65  (your punishment for not putting the time in to get flexible is: Your modification is Thrusters)
50 Box Jumps @24/20
50 Lunges Holding  a plate 25/10
50 Bench Press @135/95
50 V Ups

It’s only 2 rounds!!!!

As we continue with the week of Hell I hear the weather is supposed to get worse.
Try to drink more alcohol, that will help a lot.  There’s nothing better for hydration than a Huge Glass of Tequila and Soda.

Workout:

25 Minute Amrap

Row 400/300 M
15 Hang Power Snatch @95/65
Run 400 M
15 Hang Power Snatch @95/65
Bike 15/10 Calories
15 Hang Power Snatch @95/65