Daily WOD

Skill:

Overhead Squat
5 x 5

Overhead Barbell Lunges
4 x 10

Workout:

12 Min Amrap
5     C2B pull ups
7     Burpee
10   Hang Power Clean @135/95

Ok, so I’m going to start the several part good eating series.
I’m going to start with the amount of food you need to eat, I know I’ve said this over and over again but I am starting to think that no one is really paying any attention.  As much as I’ve tried to ignore this I think it is a fact I have to deal with.
Your body will not let you lose Fat without eating enough calories, this is true not false, please believe me.
Not only will you not be burning any fat but you will have a better chance of burning that hard earned muscle you worked so hard to put on.
And on a performance note, yours will suffer in the gym.
Your body needs food for energy and without a sufficient amount of calories your body will surely end up using your muscle for energy.
So from todays’ lesson please take away the fact that YOU NEED TO EAT!!!
STARVATION IS BAD EATING IS GOOD!

I’ll be posting a several part series on eating well starting tomorrow so you may want to make sure you read the email the next couple of days.    Or at least make me feel good and tell me you are reading them.

If you haven’t signed up for the games yet go here games.crossfit.com

and sign up, it is for everyone.   No matter what level you are at it doesn’t matter, you can do it, I know some of you think you have to be super athlete to join in, You don’t!

Skill:

Front Squat
7 x 3 @75%
In between sets we’ll rest 90 seconds, during the 90 seconds sit in the Rack Stretch.

Workout:

4 Rounds
50 Double Unders
10 Deadlift @225/155
20 Box Jumps @24/20

It’s Friday!
Thank God it’s Friday, Friday, Thank God it’s Friday, Friday, Friday!
Anyway, We’re working on Cleans today.  Yesterday was Snatches, when we work on Cleans and Snatches the most important thing to remember is Technique not weight.
So, even thought it says 7 x 1 as the rep scheme that doesn’t mean we are finding our 1 rep max.
It just means you are performing 1 snatch and resting, your thoughts in-between reps are:

“how was my Technique, was it good enough to add weight or should I stay here and work on my form?” Or, “Hmmmm that felt really good, let me add weight and see if I can do more.”
Here’s what you should not be saying:
“God Damn that hurt, let me add weight I know I can get more!”  Or,  “Holy shit My Back! Ah Fuck it I can definitely of more weight that was light!”

Be Smart!!!!  Without your health you won’t be working out much.

Skill:

Clean
7 x 1

Workout:
4 Rounds
500 Meter Row
25 Burpee
For Time

*****This is really important so pay attention.  When you do your Burpees especially those who are in the Challenge
DO NOT LET YOUR HIPS DROP TO THE GROUND ON THE WAY DOWN WITHOUT THE REST OF YOUR BODY AND YOU LOOK LIKE A SPINELESS JELLY FISH DOING A BURPEE.  THIS IS WHY YOUR BACK HURTS AFTER DOING BURPEES.
YOUR WHOLE BODY SHOULD STAY IN A STRAIGHT LINE ON THE WAY DOWN AND ON THE WAY UP.
I GUARANTEE YOU WILL NOT FEEL ANY PAIN IF YOU DO IT THIS WAY.  DON’T BE LAZY AND LET YOUR HIPS DROP DOWN LIKE A PILE OF BRICKS.
WHEN YOUR HIPS DROP DOWN ALL YOUR BODYWEIGHT GOES TO YOUR LUMBAR SPINE, ALL YOUR WEIGHT IS RESTING ON YOUR LUMBAR FOR THAT PERIOD OF TIME.  SO IF YOU WANT TO ABUSE YOUR SPINE AS MUCH AS YOU WANT TO ABUSE YOUR LIVER ON A SATURDAY NIGHT DON’T DO IT IN FRONT OF ME!!!!!*****

It’s about that time again!  The Open has rolled around, another year has passed which means it’s time for us to start the Open
For the Crossfit Games!   (Think Like Chariots of Fire Music in your head, and then Rocky II Music, the part where Adrian says Win!)

Here’s the website to sign up at Crossfit.com
https://games.crossfit.com/article/2018-reebok-crossfit-games-season-schedule/open

Sign up for the Games!  If you’re not sure about not only what the games are sign up anyway!
Reason being?
1.  It’s awesome!
2.  We’ll be doing the workouts anyway so why not.
3.   You’ll feel the difference between a regular intense workout and a Super Intense workout!
4.   You’ll feel the camaraderie of everyone in the gym.
5.  You’ll get in super duper shape during the Open!
6.  You’ll feel the lifestyle of the Open

That’s why!

So go to that link, read all about it and sign the Fuck UP!

Skill:

Snatch
1-1-1-1-1-1-1
Increase weight each rep
Move through this slowly, not do the reps slowly just move through the the reps slowly
Here’s an incredible Video on the Snatch, watch it!

https://www.youtube.com/watch?v=v-usczgtDQc

Watch this video, it’s incredible

Workout:

15 Minute Amrap
5   Pull up
10 Push up
15 Air Squat
So, most of the time when we do this wod Range of Motion goes out the window.
Which is a damn shame.  Not just for the mere fact that it’s cheating but also you’re not getting anything out of the workout.
Not completing full range is more cheating yourself than anyone else, you’re just not getting what you should be getting out of the workout.
It’s easy, when your doing push ups and pull ups just make sure your elbows are extended at one end and make sure your chest touches the ground or the Bar on the other end.
When you are doing squats make sure you are squat all the way down till your hip crease is below the top of your knee and at the top your hips and knees are fully extended.
It’s really not that hard, if you can’t do it just take a break then go back to it.

Workout:

4 Rounds
15 Hang Power
15 Burpee Over Bar

Rest as needed

100 Double Unders
80   Swings @70/tt
60   Box Jumps @24/20
40   40 Cal Bike
20   Bar Muscle Ups

 

 

 

s

Skill:

Split Squat
5 x 10
Barbell @30% of your Back Squat

Muscle Snatch
20 Reps

Cross Chops 40 Reps (20 Each side)
Back Extension 50 Reps
Ab Rollout 30 Reps
Hollow Rock 30 Reps
Plank Hold for 2 Minutes

Workout:

21-15-9
Row/Bike for  Calories
Handstand Push ups
Toes To Bar

So we finished all our Maxes, or at least we were supposed to finish them.  If you didn’t get to all of them try and make the ones up that you missed.
Also, you should have taken records of them whether it be in wodify, a notebook or whatever app you want to use.
If you want to use Wodify and you aren’t enrolled in it please let me know so we can sign you up.

For our next programming we are going to focus on our Olympic lifts.
Olympic lifting is the only movements that cover all 10 Fitness Components:
Speed, Strength, Stamina, Cardiovascular Endurance,  Power, Flexibility, Coordination, Agility, Accuracy and Balance
For this reason we’ll be focusing on improving our Oly Technique, working on good form, increasing our speed and improving our Snatch and Clean and jerk max.

Skill:

High Bar Back Squat
5 x 3  @75% Max Back Squat

Clean Pull
perform 10 Reps
Increasing weight
Focus on your technique, don’t just rush through 12 reps

Perform all 5 work sets at the same weight all your warm up sets will be done before you start the 5 sets

Workout:

25-15-10
Deadlift @ 50%
Wall Ball @20/14

Alright, we had some good success with the Clean maxes.  I consider brushing up on your technique and improving your overall clean having success.
I don’t necessary mean that you have to get a new max.  I just love to hear “I got it”!
One thing you guys need to work on is You really need to get your receiving position better than were we are at now.
A lot of you guys are missing easy lifts because of your poor rack position, and by poor rack position I mean You  are receiving the bar with your elbows pointed towards the floor and the bar resting on your wrists instead of resting on your shoulders.
C’mon man!
Work on this shit and you’ll have it in no time!  Once you get your rack your max will skyrocket!
Don’t ignore me please!

Skill:

If you missed anything do it today!

Workout:

10 Rounds
1 Legless Rope Climb
3 Handstand Push ups  (strict)
6 Burpee
12 Swings @70/55

Man!   So many of you guys Hit pr’s on your Snatch the other day.  I get so fucking pumped when you guys not only hit PR’s but just actually “Get” the movement.  Oly lifting is not easy, we don’t do it as much as you need to to get really good at it (which would be everyday) so when you guys figure it out it’s fucking awesome!
I can’t tell ya how much I love sitting there with you and working on a single lift over and over and achieving something in the end.  Even if it’s just You getting something you didn’t have before, that’s why I do what I do.

For those of you that didn’t get a PR, don’t fret.
This is why you need to write down what it is you are doing.  Think about it, if the last time you were testing your maxes you were eating perfect and sleeping well and now you’re eating like crap and working a lot not getting enough sleep this will play into it.
So, we’ll be finding our max Clean tomorrow I will be there all day tomorrow, (Thursday) if anyone wants to come and work on it get your ASS down there.  Either in a class or during open gym will work.
Let me know if you want to work on something and I’ll make sure I’m available.

Skill:

Clean
Find your Max

Workout:

15-12-9

Bike For Calories (you can either Row for Cal or wait till a bike opens up)
Thruster @135/95

I know I’ve mentioned this before but it definitely deserves mentioning again.  If you have any kind of problems with flexibility, mobility, technique issues, back issues, neck issues, tendinitis, etc… You do not need to lift heavy weights to get a good workout.  If you need to lighten the weight, modify the movement, totally change the movement etc… Please do so.  Don’t try and kill yourself doing heavy weight with bad technique or forcing a movement with poor mobility.  I can guarantee you will eventually get injured Your body can’t keep compensating and stay healthy.
Take care of yourself or your body will not take care of you .

Workout:

21-15-9
Row For Calories
Front Squat @ 50-60% max

Rest 5 minutes

60 Cal Row
50 Burpee Over Bar
40 GHD Sit ups
30 Hang Power Cleans @115/75
20 Overhead Squat @115/75