Daily WOD

For those of you with Bowel problems they created this tool called a plunger.   It’s really amazing how it works, I believe it forces air down the pipe that is clogged therefore forcing the crap that’s in the bowl down and outside to the sewer clearing a path for the next person to use the toilet.
The Plunger is accessible to everyone in the gym, It is not hidden or only for special people to use.
Next time you clog the toilet bowl you need to use the plunger.
Let me tell you what not to do when you clog the toilet bowl, you do not sit there and continuously wipe your ass and stuff toilet paper in a bowl that won’t flush, the toilet paper won’t magically go down the pipe if it’s clogged.
Now I know this isn’t the type of stuff we learn in school but I would have thought that over the years you may have encountered this problem.  If not, now you know so this issue should not arise again.
If it does and I find out who did it I’m going to take a shit in the middle of the gym and throw it at you.
Now I’m usually constipated so at least you will have hard shit thrown at you and not messy diarrhea.

This all by the way is just common place for those of us that live in a civilized society.
Now if a Brown Bear came and took a shit in one of our toilets I would expect him to most likely clog the toilet or not even flush at all but I would think he wouldn’t know how to use toilet paper.
I would like to think of most of us being on the upper quadrant of brain power over a Brown Bear would know all this but ya can never have high expectations in life, hence the clogged bowls.

I wasn’t going to bring this up but It’s really bothering Lauren and other women that walk into a surprise in the women’s room.
It’s called the skidder, its the line of shit left over from someones bowel movement.
This can also be taken care of by the magical toilet wand sitting on the floor next to the toilet bowl, another amazing invention created many moons ago.  There is however more than just one wand, there in all four bathrooms!
We can easily use them just as the cleaning dude can.  Don’t worry, you won’t melt if you pick up a cleaning product.  it’s totally safe for use against skid marks.

What’s say we ban together and start a clean toilet revolution!
We’ll call it “The slippery/skid porcelain movement!  Let’s ban together and make this as important as the Black lives matter movement!
CLEAN BOWLS FOR EVERYONE!!!!

Workout:

3K Row
300 Double Unders
3 Mile Run

Scaling this would be doing less like 2 of everything or 1, don’t not show up because it looks crazy.

Congrats again to Everyone who complete the “Murph” Workout:
The workout is not just a workout that we all at Crossfit complete on Memorial Day, here is the reason why everyone comes together and does this without complaining:

Here is why we pay such a memorial to a great human being:

https://www.youtube.com/watch?v=8PzQmtwNeXM

Workout:

9 Muscle Ups
Handstand Walk
36 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
45 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
54 Pistols

Here a list of Mods:
Muscle Up:  For every set of 9 Muscle Ups Perform:
1.  27 Pull ups and 27 Dips
or
2.  27 Pull ups and 27 Push ups
or
3.  27 Ring Row and 27 Push ups
or
4.  Banded Muscle Ups

Handstand Walk:  (The Rx is 30 Ft of Handstand Walk)
1.  20 Shoulder Taps (also can be done on Box)
2.  5 Wall Walks
3.  10 Handstand Push Ups
4.  Handstand walks leaning on wall

Pistols:
1.  Do the pistols off a box or a bench

Lift:

Front Squat 80% 5 sets of 3 reps
Clean Grip Deadlift 100% (of Clean) 5 sets of 3 reps
Snatch Grip Push Press 75% (of Snatch) 5 sets of 5 reps

Have a safe and enjoyable Holiday Today!

We’ll be doing “Murph” today at 8am and 9:30am.  Please show up on time for whichever class you choose.
Also, Please do not bring anyone other than yourselves to the gym, It is going to be super crowded.  Not a good day to bring new people to the gym.
Just you and your Mental Strength will do fine.

For the Pull ups, I know some of you like to use a box to get up on the bar.  For today just use the J hooks on the rig.
The less shit we can keep around the rig the better.

So to make sure that everyone does everything with full range of motion, something that seems to elude a lot of people
Here’s how we’ll be performing the workout.

Workout:

1 Mile run
100 Pull ups
200 Push ups (push ups will be hand release at the bottom and dynamic at the top, You just have to leave the ground slightly just to make sure your elbows extend fully at the top of the rep)
300 Air Squats (Everyone use a Med Ball to make sure you properly go low enough and make sure you jump off the ground
slightly to make sure you fully extend your hips)
1 Mile run

*****You may break up the Pull up, Push ups and Squats however you like, most people do 20 rds of 5 Pull up, 10 push up and 15 Squat*****  But feel free to do whatever you like, just get it done and get it done correctly.   The workout is much more potent if you actually do everything with full range of motion.

There are sheets on the desk to order your “Murph” T shirt or Tank tops.
There are two styles, One is black with red and white letters and the other is army green with black letters.
Choose the one you want along with a t shirt or a tank.
We need at least 24 of each to order them, so if there isn’t enough i will combine the orders to make at least 24 of one kind.

These Shirts are for members who have complete the “Memorial Day Murph” Wod, not for anyone or anything else.
Once you are done with the Wod and you want a shirt write your name and type of shirt you want along with size and other shit.
the shirts are $14, pretty cheap for an Awesome shirt and cause.
So, after you complete the Wod on Monday Sign up and get yourself one of these Beauties.

I will know if you try and sneak your name in there without doing the Wod!

The shirts are also open to anyone who tries to attempt the Wod and doesn’t complete it or who scales and modifies the Wod, this is totally acceptable.

Signing your name and not doing the Wod however is grounds for a firing Squad.

Monday, Memorial Day Murph Hours:
We’ll be performing the Workout “Murph” at two different times on Monday the 28th
8am and 9:30am will be the Class times on Monday.

And now for Friday’s Post:
KEEP THE FUCKING CHALK IN THE FUCKING BUCKET, KEEP THE FUCKING CHALK IN THE FUCKING BUCKET,   KEEEEEEEEP THE FUCKINNNNGGGGGG CHALK IN THE BUCKETTTTTT!!!!!

WATCH THIS VIDEO:

https://www.youtube.com/watch?v=nWRxPDhd3d0

THIS IS EXACTLY HOW I FEEL WHEN I WROTE THIS!

Workout:

4 Rds
30 Ft. Handstand Walk
10 Deadlift @165/115
8 Clean @165/115
6 Push Press @165/115

Lift:
Overhead Squat 75% x 3 reps x 5 Sets
Front Squat 80% x 3 reps x 5 Sets
Clean Pull 85% (of clean) x 3 reps x 5 sets

 

Workout:

Run 1 Mile
Row 2K
Bike  1 Mile

Lift:

Snatch  85% x 1 rep x 3 sets
Clean and Jerk  85% x 1 rep x 3 sets
Pull ups 3 sets max reps

Back to eating well.
There is one thing that you need to understand if you want to be successful at your diet.
You need to have an arsenal of tupperware!
If you don’t cook your food and have it prepared in tupperware you aren’t going to succeed and you’ll just be driving yourself crazy why it isn’t working.
Preparation is key to successful eating.  Without being prepared it is really hard to stay 100%.
If you have your meals in tupperware, every time it’s meal time you will just grab the tupperware and eat.  If you don’t you’ll be looking for a place to go and hopefully they have good food.  If they don’t have good food i’ll do the best I can.  Oh but wait maybe i’ll just have a little bit of this and a little piece of dessert!
I’m telling you, don’t even try if you don’t prepare your food.

No one is strong enough to resist eating like crap when you are starving, and that’s what will happen you’ll miss your time to eat and then you’re going to start getting hungry and once you’re hungry it is all over!  Kiss your diet goodbye!
Along with tupperware it helps to get the frozen bags of veggies, they make it so easy to cook your veggies and if you aren’t stuffing your face with veggies, you’re not going to succeed either.

So go out and get yourself a nice tupperware set at target and then load up on the frozen veggies.

Workout:

EMOM for 10 Minutes
1 Deadlift
1 Hang Power Clean
1 Front Squat
Go as heavy as you can for all 10 rds

Rest 5 Min

3 Rounds
1 Minute Max Rep Thruster  @95
1 Minute Max Rep Pull up
1 Minute Rest

So this post is about what you might call cherry picking workouts.
Crossfit is about becoming an all around athlete, not one dimensional.   At Crossfit we try to focus on all different modalities of training.
If we we’re too focus to much on one thing many other things would suffer, for instance if you only did power lifting movements and ignored your olympic lifts for whatever reason maybe there a weakness for you,  the latter would suffer.
If you only worked hard on movements that you excel at your weaknesses will suffer.
This is why we try to keep our movements varied and not stay stagnant.
With that said, there seems to be a shall we say “light” turn out when we do certain workouts.
Like when the workout was a 5k Run it was pretty much close the gym for the day, instead of getting people to come in and try and get a new PR for their 5k time they would just not consider it a workout and take the day off.  This was actually a technique I used to use to get people to take a rest day.

Kinda like the Rowing Intervals we did this past week.  Now those who did it and went hard at it now know that it is a killer workout.  But then there were those who said “that’s not a workout” and decided to either do something different or nothing at all.
Now don’t try and pull the “Chris you said we should take rest days, that was my rest day” with me.
Every workout is hard if you make it hard.
So don’t let your ego get the best of you and not do workouts that are important.
Rowing intervals aren’t about Rowing, the rowing is the tool to improve on your interval intensity.

Don’t be a cherry Picker, you might as well be a nose picker.

Workout:

2-4-6-8-10
Stone clean and Jerk
8-12-16-20-24
Dynamic Stone Push Ups

Lift:

Back Squat  80% x 3 reps x 5 sets
Snatch Grip Deadlift  105% x 3 reps x 5 sets
Push Press  75% x 5 reps x 5 sets

If you didn’t get a chance to see it, the Crossfit Regionals were on CBS Saturday afternoon.
This is great and crappy at the same time.  As  I had mentioned to several people as I was watching this is just another reason for women to watch this and say “oh my god I don’t want to look like that I can’t do Crossfit.”
The funny part about this statement as I told some of you that were watching it, is that why is it when women see other muscular women they say “I don’t want to look like that” and never give Crossfit a chance because they think they are going to look like them.  Which never happens.
When a man watches this they say “Fuck man I’m never gonna look like that!”
So if the women that say this were correct in their statement that would mean that every guy and girl that does Crossfit looks like these athletes on T.V..

Hmmm, this couldn’t be further from the truth.  Very, Very, Very few people look like those athletes on T.V.
So because of this fact I don’t believe people won’t try Crossfit Because they are afraid of looking like this, they don’t try Crossfit because at Crossfit you actually have to work hard.
At Crossfit you are expected to try your hardest.
Most people don’t want to work hard, they would rather go somewhere that takes it easy on them and then when they get no results they can blame the gym they are at.

This is what I think and I think I’m 100% correct!

I don’t know one woman that has been doing Crossfit for a decent amount of time that looks like those athletes on T.V.
So I can’t come up with any other conclusion other than most people are afraid to work hard.

What other information do I have that has led me to come up with this conclusion?
Well, most people that are successful at Crossfit (by successful I mean have stuck with it throughout the years) are hard working people, people that are very successful in other aspects of their lives.  These are not lazy people that wait for things to happen.

People that I see in Crossfit are dedicated people, people who put the time and effort into making themselves into healthy machines, not ones that blame every gym and every diet for their lack of success.

Take Amy for instance, she has four kids and suffers from lack of Bone Density.  Does she say I don’t wanna be that big, that’s disgusting?
No, she knows the importance of weight lifting and how it effects her Bone strength so everyday she comes in and busts her Ass
which is Deserving of Respect.
She could make excuses but she Chooses not too.

With all this evidence behind my theory I see no reason you should all not agree with me.

So, next time you tell one of your friends to join you at Crossfit and they say they don’t want to get big and muscular like the women on T.V. you can tell them so basically you are afraid to work hard, and don’t want to take any responsibility for not looking the way you want to right.
You won’t have too many friends but at least you’ll be telling people what they need to hear.
It’s good stuff I’m not one to sugar coat anything either.

Workout:

Run 800
6  Rds
(5    Chin Ups:  10  Burpee Broad Jumps (Reverse):  15  Goblet Squat 70/45)
Run 800

Lift:

Clean and Jerk:  85% x  1 rep x 3 sets
Snatch 85% x 1 rep x 3 sets
Pull ups 3 sets max reps each set

Workout:

2018 Regionals Wod

EVENT 5

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap