Daily WOD

The gym will be open for morning hours only on Friday December 29th.
The morning hours will be normal hours.
No evening hours.

Skill:

1 Clean Grip Deadlift
1 Power Clean
1 Hang Squat Clean
1 Jerk
Perform One Complex Every 90 Seconds Increasing weight Each Set

Workout:

3 Rounds
Row 500 Meters
12 Deadlift @55%
21 Box Jumps 30/24

Workout:

Perform each exercise for 1 minute with 45 seconds rest after each exercise for a total of 3 rounds
1.  Bike
2.  GHD Sit up
3.  Plank
4.  Push Press
5.  Swings
6.  Burpee
7.  Back Ext.

Go as hard as you can for the minute.    Make the rest a necessity

We’ll be starting the Burpee challenge again on January 1st.
One day one, two day two, three day three etc…
For those of you that are still doing the Lunge challenge I believe there is 17 days left.
I’ve heard there was a lot of talk about how the lunges hardened up there legs and Ass!  Success!

We’ll be starting the 1 rep maxes after the new Year.
Next Monday is the 1st, we’ll wait till the week after to start so everyone is back from vacation,
if you didn’t go away then you can hang out with the shleps like me and do the rest of the weeks workouts without our maxes.

Skill:

Back squat
20 Reps @55%
without putting the weight down

Workout:

2015 CrossFit Games Triangle Couplet

15-10-6 reps, for time of:
Thruster, 165/115 lbs
Bar Muscle Up

 

We’ll be open for one class today December 25th, Christmas Day.

The gym will be open for a class at 9:30am

For Christmas Day I will be doing the 8 days of  Chanukah Wod.
As far as lighting candles we won’t be doing that we’ll be doing a barbell complex instead.

I made this up myself, I believe there are 8 days Hanukkah and I also believe that Hanukkah starts with a “CH” but I can’t say I always know what the hell I am talking about.

So here we go!

8   Rounds

8   Deadlift
8   Hang Power Clean
8   Power Clean
8   Jerk
8   Front Squat
8   Hang Muscle Snatch
8   Hang Power Snatch
8   Overhead Squat

The Complex is done with One bar  and One Bar only.   I know, your deadlift is going to be stronger than the rest of the movements.  That doesn’t matter,  just do one bar.  The bar is obviously going to be light, I would imagine your weakest movement will dictate how heavy the bar will be.
So if your Overhead squat is terrible because you choose not to work on your flexibility then that will be your weakest movement.
Use one bar and complete the complex 8 times with perfect form.  Don’t worry about speed, just worry about your form and your technique.

This workout is going to take a while.  Therefore if you are going to show up tomorrow please show up on time.
It’s rather annoying to the other members that are there and ready to go and everyone starts pouring in late.
Normally I put the blame on Lindsay and make her the fall guy but this time she is really the one that is getting agitated.

The classes are 8, 9 and 10 am  Please be sure to show up on time, thank you.

Workout:
12 days of Christmas

1    Thruster  @135/95
2    Push Press  @135/95
3    Hang Power Clean  @135/95
4    Deadlifts  @135/95
5    Burpees
6    Pull Ups
7    Air Squats
8    Toes To Bar
9    Kettlebell Swings  @70/55
10  Hand Release Push ups
11   Overhead Squat @135/95
12  Power Snatch  @135/95

Choose a weight that is doable for yourself, not someone else

Skill:

Back Squat

10 – 5 – 10 – 5 – 10 – 5 – 10
10’s @60%
5’s   @80%
60 seconds rest between each set

Workout:

“JINGLE BELLS, JINGLE BELLS”

For time:

15 Kettlebell Swings, 32/24 kg

15 Burpee Lateral Jumps

12 Kettlebell Swings,

12 Burpee Lateral Jumps

9 Kettlebell Swings, 2 pood

9 Burpee Lateral Jumps

— then —

         2  Min Rest

— then —

12 Kettlebell Swings,

12 Burpee Lateral Jumps

9 Kettlebell Swings,

9 Burpee Lateral Jumps

6 Kettlebell Swings,

6 Burpee Lateral Jumps

Update on the Lifting we’re performing.
This is the last week of the Three days a week of squatting.  Next up we will find our 1 Rep Maxes for all of our lifts.
We’ll perform Three lifts per week until we are all done.
It is imperative that you get these lifts done.  If you miss one on a Monday try and make it up on Tuesday, if you miss one on Friday try and make it up over the weekend.    Even if you just go in for the lift and not the wod, that’s fine.
Try and get them all done so you know what to do when we do a workout and I write a certain percentage.

Remember how to find your 1 rep max, it’s not what you think you can do.  It’s what you can actually do.
You keep trying to add weight until you come to failure.   Then when you do come to failure you can take the weight you did previously or you can take off a small amount of weight and try again.
Just don’t give up when you still have more left.

Skill:

Clean and Jerk
1-1-1-1-1-1-1-1
75 Second Intervals

Workout:

Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 20/14-lb. ball
10  pull-ups

Holiday Hours

Sunday, Christmas Eve Hours:  8, 9 AND 10 AM CLASSES

Monday, Christmas Day Hour:  8 and 9 AM CLASSES

Skill:

Bench Press
Perform warm ups 10-8-6

Work Sets 3-3-3-3 @75-85%

Work Sets 2-2 @85=95%

Workout:

“Nate”  20 minute Amrap

2 Muscle Ups

4 Handstand Push up

8 Kettlebell Swings @70/55

I often get asked about how many Macros should i be having and how many calories should I be consuming daily and if I stick my tongue to a frozen pole will it really stick?
Well, the only one I can answer is, No  you won’t get your tongue stuck so be sure to go out and try it.

The others you can click on here to find out, if you have any issues ask me in person.
https://www.iifym.com/iifym-calculator/

Skill:

Deadlift
With a partner
I go you go fashion.
Your partner does 5 reps then you do 5 reps
Your rest is when your partner goes
Each complete 50 reps total

Workout:
2012 Regional Qualifier
Row 2,000
50 one Leg Squats Alternating
30 Hang Clean @225/135

I hate to bring this up because I just don’t want to, but it’s just so outrageous and I always share everything with you so I have to bring it up.
This morning when the first person arrived at the gym that person found one of the Thermostats to be on the asking temperature of 97 Degrees!   Yes, you read that right.  97 Degreees!!!!!
I didn’t even know the thermostat would go up that high.  The temp of the gym is definitely not getting up to 97 degrees, hell it ain’t getting up to 77, 67 if you’re lucky!
Well, I guess I’m not that lucky cause this is the second time in two weeks that someone left the heat on all night.  When I say all night I mean the heat was actually running ALL night because the temp is too high for the room to ever reach.

The heat is always left on overnight, but it’s usually left on 55 overnight so when I arrive in the morning it’s not to cold to get up to a warm temp quickly.
The last two times it was left on 75 and 97 so the unit was working all night just spittin that Gas out, really burns my Ass!  And I got a huge Ass so it’s gonna need a lot of Gas!
I’m not sure who it was that had accomplished this task of 97 degrees but I would like to know, so if anyone can get that to me I won’t suspend the privilege that some of you guys have that come on your own time other than a normal class time.

Skill:

Back Squat
8 x 3
Same weight from last Monday
2 min interval

Workout:

21-15-9
Thruster @105/75
Toes To Bar
Box Jump @24/20