Daily WOD

Blast From the Past!  When Harry’s First Spartan and last Spartan Race.
This is when Harry lost a whole person from doing Crossfit, he was Like 250 lbs of messy mess and went down to a lean mean fighting Orthodontist at a fighting weight of 215!
Unfortunately for us Harry got really into Hockey and the Ice has taken over his mind and his body so we don’t see him much anymore
Come Back Barry!!!!!
We miss You!

Why should all women lift weights?
Well, besides the reason everyone should lift weights I feel is so when you get older you don’t become decrepit, fall down and break your hip and expire.

So here’s some more reasons:
https://www.womenshealthmag.com/fitness/weight-exercises-women

Skill:

1300 Meter Sprint
1 time all out sprint around the block

Workout:

4 Muscle Ups or 10 Pull ups AND 10 Push Ups
2 Power Snatch (Squat if you need)  @245/160

4 Muscle Ups
4 Power Snatch @225/140

4 Muscle Ups
6 Power Snatch @205/120

4 Muscle Ups
8 Power Snatch @185/100

4 Muscle Ups
10 Power Snatch @165/80

4 Muscle Ups
12 Power Snatch @145/60

4 Muscle Ups
14 Power Snatch @125/40

4 Muscle Ups
16 Power Snatch @105/20

4 Muscle Ups
18 Power Snatch @85/20

Before you say it, I know, You can’t do the weight that is prescribed right?   Yes, well that’s ok, there are 8 sets to the workout.  So figure out what weight to start at in order to be able to keep lowering the weight the whole time for all 8 sets, even if you only lower the weight 5 lbs each time or 2 lbs whatever, just fgure it out and don’t do the same weight.  Try and do the first several sets with a weight that is heavy enough for you to say, (((“Damn! I never done that weight before!)))  
Also when setting up the bar start with the weight you’re going to end up with in the last set and add each set from there so you can just peel off the weight as you go.

The modification for the Muscle Ups is 10 pull ups and 10 Push Ups
Try and focus on performing all your lifts with perfect form and range of motion

 

 

Super Important Part of your receiving position during the Clean, Keep those elbows up!
When you’re Pulling yourself under the bar Pull your elbows through and get them up as quickly as possible creating a landing area for the bar to sit on .
Here’s Mitch doing it properly, thank God for all the stretching

As tight as Mitch is, this looks pretty good!

Skill:

Back Squat 5 x 7 @75%
2:30 Minute Intervals

Workout:

50 Double Unders
40 Burpee
30 Thrusters @115/75
40 Burpee
50 Double Unders

https://www.builtlean.com/2010/06/04/high-intensity-interval-training-hiit-best-cardio-to-burn-fat/

Read this article if you are still having a hard time understanding how short intense wods are better for burning fat and building muscle compared to long distance workouts

This is a good article for those of you that have children and want to be around for them when they get older, or maybe just some of you that don’t have children but enjoy living.

https://www.mdanderson.org/publications/focused-on-health/may-2015/FOH-cancer-love-sugar.html

One of the most common flaws that happens in the Clean, the bar is never pulled towards your body as your knees are pushed back from the floor.
As you drive your knees back behind you by driving your heels into the ground the bar is pulled towards your body with your lats keeping your arms straight.  This way when you extend at the top  the bar will be against your body and not out in front of you.
Here’s Jerald at set up:

Jerald can get his head and Chest upright from the start.
And here’s Jerald before Extension, having the bar up against his body would cause the bar to weight less and easier to move.

Skill:

5 Complex Every 2 minutes
Complex:
1 Clean Grip Deadlift
1 Hang Power Clean
1 Power Clean
1 Jerk

Workout:

4 Rds
Run 400
50 Sit ups
25 Kettlebell Deadlift

All you witches have a wonderful day tomorrow !!!!

Here’s strike Uno!

I won’t say anything other than the hole is for your hands, and your hands stay inside the bucket.
Fleming wants to know how 10 year old gymnastics girls keep the chalk in the bucket and we can’t.

Anyhoo…

Skill

Back Squat
6 x 3 @88-90%
2 min Intervals

Workout:

4 Rds

5 Muscle Ups  (Subs: Band Muscle Ups or 15 Pull ups and 15 Push Ups
7 Power Clean @165/115  (Subs:  Hang Power Clean or Front Squat)
9 Handstand Push Ups  (Subs:  Shoulder Press or HSPU off Box
11 Calorie Bike
13 Box Jumps @24/20

I’ve mentioned this before but apparently by the count of how many members have come to me and said something about this the first mentioning of this topic didn’t seem to kick in.

So I’ll mention it again.
The bathrooms are your bathrooms, not mine.  They are there for you guys to shower, crap and whatever else you do in there.
Fortunately we came into a brand new building with brand new bathrooms.  Fortunately for us if we try a little bit to keep them nice they will stay nice.
If they turn to shit we have no one to blame but us.  The bathrooms are cleaned well every other day yet for some reason they still get to the point of looking like shit after half a day, Why is that?

Is there a “Bathroom Gremlin” running around to all the bathrooms in the neighborhoods destroying them and laughing as he slings his crap across the toilet bowl?
Does the “Bathroom Gremlin” have something against toilet paper holders?  Why is this?  Why does the Gremlin run from bathroom to bathroom destroying the toilet paper holders?
Is it the “Bathroom Gremlin” that leaves a pond on the floor after he/she (this is not a sexist Gremlin) showers just to fuck up the tile floor and have mildew grow?   Do Gremlins enjoy Mildew?
Let’s try and end this devastation of our Beautiful Bathrooms and make it the last day this Bathroom Gremlin lives his/her life.

If everyone cleans up after themselves when they are done the bathrooms will stay neat and tidy.
So everyone play their part so the other members of the gym don’t have to deal with a mess from the last person.
Thanks for your patience and understanding

Skill

Back Squat
5 x 9
@50-55%

Workout:

20 on / 10 off  4 minutes each exercise 1 Min rest between exercises
Battle Ropes
Double Kettlebell Deadlift @55/35
Push Ups
Row For Calories

 

The Sweatshirt order is placed and being aggressively worked on to full completion.
I will alert everyone once we are almost at full engagement.
If you have any questions regarding the Pieces you ordered pls call customer service at 1800-I have no idea what’s going on and I will be able to probably not answer any questions
Anyway he is working really hard to get them done quickly
Danka!

Workout:

1 Minute on 30 seconds off
Stone Throws
Bike For Calories
Dumbbell Push Press @35/20
Hang Power Clean @115/75
Bench Press @115/75
GHD Sit ups or Crunches or some kind of Ab Exercise

Alright!  Back by unpopular demand will be the CHALK!
I have purchased two Gymnastics Chalk Bowls that look exactly like this:

Beautiful isn’t it!  Expensive too so let’s try and treat these bodacious beauty’s as if…

I’ll be making an instructional video on how to correctly apply the chalk to your hands from this nifty little Pup!
During this instructional video you will learn not only the quick and efficient application of chalk onto the human hand but you will also learn a couple of simple tips on keeping things clean and sanitary, something that some of us seem to have not paid attention during class that day… In Kindergarten.

Due to the 2017 Return of the Chalk and it’s Fine Plastics Friend, “The Chalk Bowler”
This Brilliant tool, and I call it a tool due to the assistance you get from the chalk for your workouts.  Hence the “Tool”.

Although this Dream (I call it a dream because I had to pinch myself when I saw it’s picture) seems like a very simple way to make your Michael Jackson Hands, It isn’t.  For some reason that is definitely unknown and foreign to myself  something this simple will inevitably be very difficult to make happen.
Let’s start by first saying:
a.  The Chalk belongs in two places, either in the bucket or on your hands.  Let’s talk about where the chalk doesn’t belong
The chalk doesn’t belong
1.  On the Floor!
2.  On the Bar (other than that that was put there by nothing other than, YOUR HANDS
3.  On the Rig, or shall I say All Over the Rig!
4.  Caked on the bars for the next person to hold your nasty (as nasty as you may think you aren’t) chalk marks
5.  All over the Bathrooms  (this is kinda common sense, which I don’t mean to be to Cliche’e but Common sense isn’t too common
6.  All over the couches where people sit and relax, in a pool of caked up Chalk
7.  And finally Bricks of chalk belong in the Bowls, NOT and when I say NOT I Mean “they do not belong” anywhere other than in the Bowl

Let’s see if we can really make this happen and Keep the chalk in the bucket, apply it like ladies and gentlemen.

Thank you for you patience and tenacity

Skill:

Back Squat
6 x 6 @70-75%
2 Min Intervals

Workout:

12 Min Amrap
3    Thruster @185/135
6    C2B Pull up
9    Push Up
12  Kettlebell Sumo Deadlift High Pull @70/45

Skill:

Swings Heavy As possible for 10 reps each set
Each Rep being able to apply 100% power
10 x 10
If you can’t keep the power level for each rep up do lighter weight
Each rep should be squeezing your core, Glutes and Quads as tight as possible
Doing these correct will help your Squat so do them correct.

90 second intervals

Workout:

15 Min Amrap
15 Burpee
30 Double Unders

To try and build up our Squat weight, Cardio, Ass Shape, Leg Strength, Quad Symmetry, and Total overall Muscle development we’ll be starting a Squatting program today.
We’ll be Squatting 3 days a week, Monday, Wednesday, and Friday.  Starting with a Heavy day rep scheme 2-4, Medium range day rep scheme 5-8 and Light day rep scheme 9-12.
Try and make it these three days if you come three days a week.

Skill:

Back Squat
7 x 2
90 second intervals

Workout:

4 Rds
Row 500
Run 400

Skill:

5 x 10 Swings

Workout:

21-15-9
Cal Bike
Burpee
Double Swings @55/35
Ball Slams