Daily WOD

Summer is almost over!  Isn’t that crazy!
Anyway, if you’ve spent all summer trying to follow a diet maybe this will help.
I think the way to succeed is to make it really easy for you to do.
I understand it is difficult to eat 6-7 times a day, I understand you all have lives and they can get in the way.
So try this,
First find out how many calories you are supposed to eat to lose 2 lbs a week.
Then on My Fitness Pal Track those calories everyday, don’t go above them and don’t go below them.
For ex.
If you are supposed to eat 1800 calories to lose 2 lbs a week
Track all the calories you eat all day and make sure it equals 1800 no more no less.
That is important, no more no less!!!
Make sure of that.

Then just keep going for two months and you will see a huge difference.

Skill:

Overhead Squat
5 x 3
Add weight from last week

Workout:

21-15-9
Thruster

Muscle Up
12-9-6

Skill:

Bench Press
5 x 3

Workout:

7 Reps Each Exercise 5 sets Total with 2 min Break in-between

7 Handstand push up

7 Thruster @155/115

7 Toes 2 Bar

7 Deadlift @70%

7 Burpee

7 Swing @70/55

7 Pull up

For all you crazy Track goers on Sunday’s with Nicholas Tillman he has a surprise for you.
Nick has searched for some awesome looking shirts for you guys.

If you are interested in purchasing one of them to show your piers that your a sprinter/Crossfitter please send me an email and Ill send you Nicks Phone number to contact him or you can contact him directly either way is fine.

Skill:

7 sets of this complex every 2:00 minutes:

Snatch Grip Deadlift
Hang Snatch Pull
Hang Power Snatch
Hang Squat Snatch
Overhead Squat

Workout:

2 Rounds As Fast As Possible
50 Double Unders
25 Wall Ball @20/14(use a ball that allows you to go through all 25 reps without stopping)
25 Box Jumps @24/20 (just like we did the other day use whatever box height you need to pop up and pop down the whole time)
Rest 4 Minutes…
then Repeat 2 Rounds As Fast As Possible
So 4 Rounds Total

Here’s a good video of the Clean Complex we’ve done the last two weeks if some of you are having trouble with it.
https://youtu.be/tN32lq07Rqs

Try to pick up the things in the lift that you think you need help on the most and fix them with practice.
Or ignore them and hope they disappear.

Skill:

Back Squat
5 x 3 Add weight from last week

Workout:

For time:
1,000-meter row
100 push-ups
750-meter row
75 push-ups
500-meter row
50 push-ups

If you don’t want to do push ups you can substitute them for some kind of ab work

*****We have a new Bodyfat Truck coming Soon!
One of our own members went into the business of Body Fat so now we have no issue with getting the truck here, plus it’s a new truck so all you guys who felt like it was disgusting going in the tank now don’t have to worry it’s not disgusting when it’s new!   Not to mention the price is much much cheaper than the old Truck, this means hopefully you guys will wait to keep doing it to make sure you’re staying on track.  Actually all you nut jobs that weigh yourself everyday should be really excited, you should be doing this every other month instead of weighing yourself everyday.
So now we have no excuses, we have a cheap true way of measuring your body fat!!
Much more valuable than the scale!!!!!
I know, I’m the bestest ever!
Maybe we can get Matt here quite often because it’s so cheap!

I’ll keep you posted on the exact date Matt will be Bringing the truck here.

*****Also something some of you maybe interested in, my cousin lives in Jersey where she owns a business that she sees people and helps them discover there energy and spirit, it’s very spiritual stuff.  I know some of you guys are deep into spiritual shit.  So I figured this would interest some of you.
Here’s a little info, I thought if some of you want to do it we could make a schedule for the day she visits.

—Optimal wellness consists of a healthy mind, body, and spirit. That is why we are hosting intuitive wellness expert, Dimitria Stevenson, at our facilities in September. Understanding the centers of your spiritual power are key to vibrant health and healing. In Dimitria’s 60 minute session she will look at each of your 7 chakras and your overall aura/energy field to open the communication flow with spirit.

Ask her questions around the fitness goals you might be struggling with. Have you hit a plateau or mental block you can’t seem to break through. Is there an injury you can’t seem to recover from and need additional insight. Additionally, she can answer any questions you have around love, money and career.

To learn more about her session check out her website here:www.UpgradeYourFlow.com

Her rate is $140 per/hour but will be at a discount of $75 for your session.

Did anyone get a chance to watch the 2017 Crossfit Games?
Those guys are animals and then there’s the Guys!   Unbelievable the shit they do, so much work in such a short amount of time.  Notice most of the events are short and intense right?
Or maybe you didn’t notice that?
I believe right now Matt Fraser can’t lose and for the Women I think it’s up in the air.

Skill:

Overhead Squat
5 x 3
Add 5 lbs from last week

Workout:

3 Rds For Time
Row 500 meters
Deadlift 21 Reps @50%
12 Pull Ups

Let’s talk about dieting for a second.  If you are trying to lose fat it’s going to be a lot different than if you are just looking to maintain what you have.  Most noticeable will be maintaining your weight is not that bad and can be enjoyable at times, cheat meals once or twice a week, eating a good amount of food.
Trying to lose fat however should not be enjoyable, there will be no cheat meals ever!
You need to understand that if you are trying to lose fat it is not forever, maintenance is.
I think this is a big misunderstanding so maybe if you focus on the fat loss being temporary it will make it easier to get through.
Once you are where you want to be then you can start your maintenance program.

Skill:

Bench Press
3 Drop Sets

Workout:

10o Double Unders
80   Swings 70/55
60   Cal Row
40   Push ups
20   Ground To Overhead @165/115
10   Bar Muscle Ups

Skill:

1 Hang Snatch Pull
1 Hang Power Snatch
1 Hang Squat Snatch
Complete this complex 7 time with 90 seconds break inbetween sets
Don’t worry about the weight unless you are proficient at the moment if not then just focus on lighter weights and doing them perfect

Workout:

Five Rounds
10 Back squats  60%
then immediately followed by 10 Box jumps @30/24
Rest 3 minutes
Complete  5 rounds total!

Warm Up:

10 Minute Ab routine!

Skill:

Back Squat

5 x 3 @75% every 2 minutes

Workout:

25 Double Unders
10 Snatch @135/95
(Full Squat if you can’t squat then do a power Snatch) and then go home and feel ashamed of yourself
3 Muscle Ups

3 Rounds For Time

Skill:

1 hang Power Clean
1 Power clean
1 Squat clean
Complete 7 Rounds of this complex

Workout:

Row 250m
15 Box Jumps @24/20
15 Pull ups
15 Push ups
15 Deadlifts @50%
Rest 2 minutes
Complete 4 Rounds
Sprint through each round as fast as possible