Daily WOD

Skill:

Back Squat

7 x 5 @5 lbs heavier than last week
2 and 1/2 minute intervals

Workout:

3 Rounds

Run 400
12 Squat or Power Snatch @115/85
4 Muscle Ups  (sub for M.U. is 12 Pull ups and 12 Dips or Push ups a round )
So for instance if you are subbing the M.U. your round would look like this
Run 400
12 Snatch
12 Pull ups
12 Dips 0r 12 Push ups

****If you can do a squat snatch do it, if you can’t because your flexibility is horrific and you do no mobility work to help the situation, then switch to a Squat Clean.  If you decide to go along the clean route Perform the Cleans with 135/95.

Skill:

Deadlift
5 x 5 @70% + 5 lbs

2 Min Intervals

Workout:

4 Rounds
25 Double Unders
25 Wall Balls @20/14
25 GHD Sit ups w/  Med Ball  10/6

It’s week 4 of the Back Squats, by now you should be killing yourself to get all the reps.
Just remember, YOU NEED TO STAY TIGHT BEFORE EACH REP!  DON’T LIFT THE BAR UNTIL YOU TIGHTEN UP.
THE TIGHTER YOU ARE THE EASIER THE WEIGHT WILL FEEL.
NOT TO MENTION IF YOU STAY TIGHT YOU WON’T GET HURT.  YOU NEED TO STAY TIGHT SO YOUR MUSCULAR SYTEM TAKES CARE OF SUPPORTING THE WEIGHT INSTEAD OF YOUR SPINE.
YOU HAVE TO STAY TIGHT, THERE SHOULD BE A BRIEF PAUSE BETWEEN EACH REP SO YOU CAN BLOW THE AIR OUT AND TAKE A BREATH IN AND TIGHTEN UP!

Skill:

Back Squat
6 x 4 @80%
2 Min Intervals

Workout:

3  Rounds
15 Hang Power Cleans @135/95
15 Burpees

There seems to be a small yet rather imperative situation in the rest rooms.
Apparently there is someone who does not clean  his/her butt juice off the toilet seat once they are done relieving their colons from high pressure.
Please, if you have any respect for humanity and yourself clean off the seat of the bowl when you are finished.
It’s nasty when someone goes into the Bathroom to enjoy the fine amenities we have to offer and then has to deal with that offensive site.
Again, I urge you to clean up after yourself.
The Bathrooms are shared amongst us as a civilized community, let’s try and do our best to keep them clean.

Think about it, first there’s shit on the bowl next there will be shit on the floor and before you know it we’ll be slinging shit around at each other as a workout!
We can’t have that.
Thank you for taking your valuable time to read this.

Skill:

6 x 9 @ 5 lbs heavier from Friday

Workout:
15-12-9 reps for time of:
Power cleans  @135/95
Thrusters  @135/95

If you haven’s seen another awesome post from the Instagram King (Your’s truly) Here’s what’s going on.
John and Steve are going to be eating well for 30 days as there progress will be tracked from the Instagram Nomad Himself (ME) Each week they will be photographed from the the magical Instagram Phone (Mine) so they will be held accountable for there work.
If anyone would like to get involved in this let me know and myself (the Superstagramanator) and my trusty (Batstagramphone) will be there weekly to take your pictures.

So now that the Summer is over and it’s time to bare the depression of the cold crappy shit hole winter around the corner
It’s important to get your Vitamin D in.
So make sure you’re taking it :
https://www.medicalnewstoday.com/articles/161618.php

Skill:

Back Squat
6 x 6 @same weight from last Wednesday

Workout:

5 Rounds
Run 400
10 Double Kettlebell Clean and Press  @55/35
10 Bench Press @60%
10 Cal Bike
10 Double KB Single Leg Deadlift Same weight as clean
10 Push Ups

Crossfit and Weightlifting in general has this common misconception that it is dangerous and if you do it you will get hurt.
This is ridiculous and couldn’t be further from the truth, as a matter of fact over 12 years being involved in Crossfit I have heard so many stories of how this person was in pain before doing Crossfit, ever since they have been doing it they feel so much better with no pain like in the past.
Here’s an article explaining this:
https://www.muscleforlife.com/weightlifting-joint-problems/

Just lift smart, You can get hurt walking if you walk like an idiot!

Skill:

Deadlift
5 x 5 @70%
2 Minute Intervals

Workout:

4 Rds
50 Double Unders
25 Toes To Bar
10 Power Clean @135/95

Let me explain how this lifting thing works.
In order for your body to HAVE to change it needs to feel the stress of doing something or not being able to do something
like lifting something heavier than it is used to.
If you keep doing the same weight every time you lift nothing will change.
So, when we are doing cleans and you stick with 45 lbs regardless of the amount of reps of sets we are doing, this will do absolutely nothing.
You women in the gym are women, you’re not old frail and weak pieces of cow dung.  You’re strong fit athletes that train hard so you need to act like it.
I think sometime just because you are females you think you should not be lifting heavier than you can or pushing yourself to go heavier and heavier.
When I see a dude clean and struggles to catch the weight and stand up I should see the same thing with females.
I don’t want to see anymore you guys not trying to lift heavier weights.

If you are going to spend the time doing what we are doing you might as well try and do it to the best of your ability, and you guys have way more ability than you give yourselves credit for.
If I feel like you are not performing the movement well I won’t let you do heavy weight.
If I am telling you to go heavier I know that you can do it, so trust me and trust yourselves.
Start struggling to get more weight and you’ll start to see more results.

Here’s an article if you don’t trust me:
https://www.bodybuilding.com/fun/8-reasons-women-should-lift-weights.html

Skill:

Back Squat
7 x 2 Add 2-5 lbs from last Monday
2:30 Between sets

For example All 7 sets should be a struggle, we are working with what should be heavy weight for everyone so make sure you lift heavy.

Workout:

Every even minute is 10 calories on the Bike
Every odd minute is 10 Burpees
Complete this for a total of 16 Minutes

Skill:

Back Squat
5 x 10
@55%

Workout:

3 Rds
Run 400
21 Kettlebell Swings @70/45
20 Push ups

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