Daily WOD

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

If you guys are looking for meals to order for eating well or just to have something to eat you have to order from Ivan.
Some of you know Ivan from training with him then there’s some of you that don’t know who the hell Ivan is.
Let me tell you, Ivan is the owner of Suburban Eats and has ventured off into a meals to go business.
These fucking Meals are incredible.  I’ve only had 5 different ones but I’m telling ya they were all awesome!
Even the ones that I waited a week to eat where still so tender when I had them.
Seriously, the meals where outrageous.  If you have had the food at Suburban eats you know what I am talking about, if you are looking for meals so you don’t have to prepare go to
eatbettermeals.com

Workout:

5 Rounds

Run 400
10 Deadlifts @275/180
20 Wall Balls @20/14
30 Box Jumps @24/20
40 Crunches

I’ll be ordering the Sweatshirts This weekend.  If you haven’t changed your color to one we actually have I would do that before Friday comes.
All the colors and styles are in the email I sent out a couple days ago.  Please make sure you order what we have to offer.
Hopefully If I get the order in by this weekend we should have them in a couple of weeks.
By the way the weather is going it should be cold enough to wear them by February.
Remember, write down the style, color and size.

THE SWEATSHIRTS ARE ALL MENS SIZES, SO MOST WOMEN WILL BE XSMALL OR SMALL, IF YOU LLKE THEM BIG THEN A MEDIUM WILL DO.  BUT DON’T BE ORDERING A LARGE OR XLARGE FOR SURE IF YOU ARE OF THE FEMALE GENDER.

Skill:

Back  Squat
8-6-6-4-4-2-2
60%-70%-70%-80%-80%-90%-95%

Workout:

Run 800
30 Clean and Jerk @135/95
20 Pull Ups (Chest to Bar)
10 Burpee Box Jumps @30/24
Run 800

Deadlift
8-6-6-4-4-2-2
60%-70%-70%-80%-80%-90%-95%

Workout:

Run 400
Then…
21-15-9
Row Calories
Thruster @115/75
Then…
Run 400

I saw there was a shitload of sweatshirts that were ordered.   Unfortunately some of those colors aren’t available, hehe.
Here are the colors and types of sweatshirts that are available, if you made a request for one that we do not have available please change it on the sheet.
DON’T just crossfit out the color and add another and crossout this and add that.  Then the sheet becomes a mess.
So if you have to change your order just erase the whole order or crossout the whole order and add another order on the bottom of the list.
Thank you

Here you go

ST258 Sport-Tek® Full-Zip Hooded Sweatshirt Adult Sizes: XS-4XL A three-panel hood and updated fit make this your go-to favorite. 9-ounce, 65/35 ring spun combed cotton/poly fleece Twill-taped neck Dyed-to-match drawcords 2×2 rib knit cuffs and hem with spandex Front pouch pockets Click Below to Change the Colors Black Forest Green Graphite Heather True Navy True Royal Vintage Heather Closeout Athletic Heather

F281 Sport-Tek® Super Heavyweight Pullover Hooded Sweatshirt Adult Sizes: XS-4XL On or off the field, it’s the most warmth you can get out of a sweatshirt. Weighing in at a hefty 12 ounces, our super heavyweight fleece is constructed for durability and comfort. 12-ounce, cross-grain 80/20 ring spun combed cotton/poly fleece Twill-taped neck Self-fabric hood lining Dyed-to-match drawcords 2×2 rib knit cuffs, hem and side gussets with spandex Front pouch pocket Click Below to Change the Colors Athletic Heather Black Brown Dark Green Graphite Heather Maroon Orange Red Royal

The top are the zip colors and the bottom are the hoodie colors, be sure to make the right choice when picking the color.
the sizes are all mens, most women are size x-small or small.
I believe the price is around $50, he’s gonna let me know this week and by the end of the week I’ll order them.

Skill:
Complete as Heavy as Possible One Snatch Complex Every 90 seconds for 5 Complex Total:
Complex consists of:
1 Snatch Grip Deadlift
1 Hang Power Snatch Just Below the knee
2 Overhead Squat
1 Snatch Balance
(The first person that says to me “We use two bars right?   Cause I can deadlift more than the rest of the movements)
I’m gonna have a Heart attack.

Workout:

1 Min Amrap:  GHD Sit ups (if you cannot perform this movement with your knees locked at the top and using your hip flexors to whip yourself up, Don’t do them)

Rest 30 Seonds

1 Min Heavy Double Swings @55/35

Rest 30 Seconds

1 Min Evil Wheel

Rest 30 Seconds

1 Min Reverse Glute Raises

Rest 30 Seconds

1 Min Toes To Bar Strict

Rest 30 Seconds

1 Min Plank

Repeat twice…

Its much more productive if you use a weight you can handle, perform the movement perfectly, perform full range of motion,
Perform the movement slowly and methodically than it is to use a weight that is way too heavy, perform half range of motion and blaze through the movement without any consideration to form.
Yes, the object is to keep moving but that doesn’t mean do it haphazardly.

Workout:
Row 1000
40 Bench Press @115/65
10 RDL @75/35
25 GHD Sit ups

Row 750
30 Bench Press
20 RDL
25 GHD

Row 500
20 Bench Press
30 RDL
25 GHD

Row 250
10 Bench Press
40 RDL
25 GHD

I know the new coach I hired has been a bit hectic mostly at night.  I apologize, Steve came to me looking for a place to train his clients after he lost his space in the Hub.
I didn’t think it would be as much of a mess as it was tonight.
I will tell him he can’t stay so don’t worry we’ll be going back to normal.
I didn’t mean to get everyone pissed off for any reason,  That was not my intention.

Skill:

Complete 1 Complex every minute for 7 minutes
1 Snatch Grip Deadlift
1 Hang Snatch pull
1 Hang Power Snatch

Workout:

15 Min Amrap
5     Pull ups
10   KB Snatch @55/35
15   Wall Ball  @20/14  (use a wall ball that doesn’t crush you on the way down)