Daily WOD

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

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