Daily WOD

Some of you guys really need to focus on your mobility, it’s only a matter of time before your body will stop being able to compensate and will get injured.
We’ll start going over more before class, believe me most everyone needs to do them so don’t shy away from the mobility part or you’ll end up hurt.

Skill:

Mid Hang Snatch Pull
Mid Hang Power Snatch
Power Snatch
Complete 7 sets of this complex with 90 seconds rest between sets

Workout:

13 Min Amrap
5   Deadlift @315/225
10 Push Ups
15 Box Jumps @24/20

This week is when the Body Fat Truck is coming.  If you aren’t signed up for it yet let me tell you why you should sign up before it gets here.
Well first of all it should be really important, You train for a reason, you train to look awesome don’t you want to know if it’s working?  Yes you can just look in the mirror but knowing that it is working and that you are losing fat and adding muscle is only what knowing your body fat can do for you.
You all seem to be scale happy yet the scale tells you nothing other than there is that number of weight on the scale.
Could be a couch, could be a bird, could be a bucket of Fat or could be a bucket of muscle.
The scale tells you nothing at all and you all seem to love it so the reasons you have for going on the scale should be your reasons for signing up for the Body Fat Truck!
You can literally be gaining weight on the scale and yet everything could be going well, so really do you think the scale is a good judge of how you are doing at the gym?
Last but not least, I may decide to do a competition, if you don’t have your before records you won’t be able to be involved in it.
So make sure you sign up this week, the truck will be here Friday and Saturday.

Skill:

Overhead Squat

8 x 3
Every 90 seconds

Workout:

For Time:
100 Double Unders
30/20 Cal. Assault Bike
50 DB Snatch (75/50)
30/20 Cal. Assault Bike
100 Double Unders

Skill:

Back Squat
5-5-5-3-3-3
90 second rest between sets

Workout:

12 Min Amrap
10 Hang Power Snatch @95/65
10 Burpee Box Jump

Workout:

6 Rounds
Run 400
2 Rope climb
20 Sit Up

Starting Monday September 11th there will be a new class time, well actually it’s an old class time but it disappeared for a while and will now be making it’s comeback.
The 8:15am class is back in action.
The first 8:15 am class will be on Monday the 11th.

Skill:

Clean
8 x 3

Workout:

10 Rds
5 Thrusters @155/105
5 C2B Pull Up

Skill:

Overhead  Squat
8 x 8

Workout:

Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315/205 lb.
18 wall-ball shots, 20/14-lb. ball
17 burpees, over the bar

 

We will have classes at 8 and 9 am on Monday Labor Day.
Please show up promptly to the classes as the workout will be long and needs to be started right away.

Skill:

Bench Press
7 x 7

Workout:

Amrap 7  minutes

30/24 Box Jumps  5 reps
225/135 lb Clean 3 Reps

Skill:

2 Snatch Pull
2 Hang Power Snatch

perform 2 reps of each, 2 Snatch pulls from the ground keeping your heals on the ground at the top and 2 Power Snatch from the Hang position.

Workout:

80o Meter run
30 Swings  55/35
30 Wall Balls  20/14
400 Meter run
30 Wall Balls
30 Swings
800 Meter run

I had to put this up tonight because when I found out about it It bothered me so much and I thought that we as a community would be able to help as much as we could.
My masseuse and actually half the gym’s masseuse is the person that I found out about this story from.
Beth is her name, those of you that go to her know that she is a magician with her hands.
Beth’s  husband’s cousin is Lou.  Lou and Karla have three children,  two girls that are both two years old and a son
named Luis who is 4 years old.

Our member Mike McCann is a corrections officer at East Meadow Prison.  Mike works with Lou also, when I asked mike about Lou he said he is such a nice guy and doesn’t deserve this.  He deals with the scum of society to protect us and this is what he gets.
Lou and Karla’s son Luis just found out that he has an inopperable brain cancer called Diffuse Intrinsic Pontine Giloma.
This disease effects 300 children a year, with such few cases there is little money for research and there is no cure.

Luis’ family was given an estimate of 1 year until he passes.
I can’t even imagine how I would feel and I can’t possibly imagine how the family must feel.
Hearing stories like this one makes you realize that we need to stop bitching and be grateful for everything we have .

During the time Luis has left with his family they want to assure that he does everything and anything he desires.
The Mendez family wants to build as many happy memories with Luis as they possibly can.
They have been raising as much money as they can to make this all happen.

I have never met the Mendez Family myself but I feel for them.  When You go to the site and see Luis’ Face you will start crying when you realize what is going to happen.
I feel like our community can make a huge difference in Luis’ life.  Every time I post something and ask for everyone’s help everyone always comes together and helps out.
Let’s help make sure the Mendez Family is able to do whatever it is they want to do with their son and daughters.
Here’s the page:

https://www.gofundme.com/make-louies-wishes-come-true

Thank You

Skill:

Back Squat
7 x 2

Workout:

10 Min Amrap
25 Double Unders
10 Deadlifts @40-55%
5   Deficit Hand stand Push ups (use 45# plates to create the deficit)