Daily WOD

This is it!
Last Open Wod and apparently Castro is copying us!  Fucker!
I Hope you guys got enough practice with your double under today, you’re going to need them tomorrow.

I guess they haven’t learned that Singles are doing absolutely nothing.
If you don’t have your doubles you really should learn them, they are really a great exercise.  The reason we don’t do singles as a sub for Doubles is because I would rather you stand still instead of doing singles.  Standing still offers the same intensity level as singles.
Seriously, c’mon man you just need to practice that’s all it takes.  I guarantee anyone who practices for two weeks everyday will have them by the end of the two week period.
I ask you, how do you let yourself not get them?  This would kill me if I couldn’t get them, there’s no way I would settle for not having them and just make a joke about it.
It ain’t a joke.  To me it means you really don’t care enough to practice them.
If you have a problem as me and I will get you to do them.  I never let anyone leave me without getting them if they want them, ever!

But it’s up to you man!  I have a dream,  Just like my Boy Had a dream.
I dream that one day I will post Double Unders and Everyone in Every Class will not have to sub them at all!
I have a dream that we are all created Double Under Equal!
I have a dream that all of us give 1,000% when it comes to double Unders!
And I have a dream that MacDonald’s will come out with the McRib Sandwich sooner than later again!

Just Make me HAPPY and practice your Fucking Double Unders!!!!!

Skill:

Dumbbell Pullovers
5 x 8 Heavy!

Skill:

Bench Press
7 x 2 @85% +5 lbs

Skill:

Quad Raises
4 x 10 with 1 min rest between

Skill:

Front Squat
7 x 2 @85% +5lbs
1:45 rest between sets

Workout:

10 Min Amrap
50 Double Unders
10 Hang Cleans @135/95

This year there are a lot of people doing the scaled version of the Open wods.
Which is Awesome!
This is not just how I feel but also from the people who are doing scaled are saying the same thing, why?
Because first of all they are able to get through the whole workout without having to rest much do to the weight or just pure exhaustion.
They say the workout is much more intense because they never stop, moving faster creates more intensity.  Intensity is what we are after.
They are completing so much more work in the same amount of time doing scaled, doing RX weight causes people do maybe get done with half the wod, now doing scaled everyone is finishing the workouts.
No one is getting injured!!!
Which is a huge plus, why aren’t they getting injured?  Because the weight isn’t crippling them.  Doing lighter weights makes the workout doable instead of flooring you half way through the workout causing you to use bad form and therefore getting injured.

These are just a few of the reasons why doing scaled is better.
Now carry that over into the workouts that aren’t from the Open.
I have to put a heavy Rx weight cause there are members that can do the weight but it doesn’t mean that you have to do them all the time.  Be smart, know when to say when, or Uncle!

Workout:
5 Rounds
Row 500
30 GHD sit up
25 Push Ups
20 Pull ups  (Be sure to keep your shoulders packed back the whole time you are doing Pull ups)

Skill:

One Legged Bridge
With Weight
5 x 10 Each leg

Skill:

Back Squat
7 x 2 @85% +5 lbs
Perform a set every 1:45

Workout:

10 Burpees
40 Ft Lunge with KB Overhead
Alternate KB Snatch 20 Reps, 10 Each
Complete as many rounds in 15 Minutes

Skill:

Swings
10 x 5
Heavy weight
Make sure Each rep is 100% effort with a strong snap of the hip, if you can’t complete a solid snap of the hip take a rest.

Skill:

Deadlift off a 35 lb plate
7 x 2 @80%
Complete 2 reps every 1:45

Workout:

12 min Amrap
10 Toes To Bar
10 DB Clean and Jerk @ As heavy as you can complete with good form
The Clean and jerks are performed in a squat stance width apart Touching the ground with the top of the DB between your legs and complete with extended elbows overhead at the top of the rep.

 

Of course The Open wod includes all the Exercises I’ve programmed in the last two days.
Shocking!

Skill:
Double Kettelbell
Single Leg Deadlift  5 x 10

Anyway, here it is:

WORKOUT 17.4

For those of you that are still in the Burpee Challenge you will be happy to know that you have completed more than half the burpees for the whole contest, and some of you will be sad to know that you have only completed half of the burpees for the contest.  I guess it depends on how you look at it.

On the bright side or the shitty side also depending on how you look at me, ill be taking everyone out for drinks and shit for everyone that has completed the Challenge.
The challenge will be done on I believe the 10th of April which is a Monday.  So maybe that Tuesday we’ll meet up and pummel lindsay for suggesting this in the first place.

This video is hysterical, I couldn’t stop watching it so I thought I would share my enjoyment with everyone.
https://youtu.be/8342lQmMrgo

Although I have to admit that every time we do this everyone that stays in it says they change there bodies and feel much better not to mention are able to do the Burpees much quicker than normal.
We’ve got a lot of newcomers this time around also which is so awesome.  One I might add is Karen who in a million years never thought she would do it but Walter Annoyed her everyday until she did them.
Whatever it takes!

Skill:
Dips
5 x 8 (if you can add weight then do so, if not then don’t)

Skill:
Bench Press
5 x 5 @73%

Workout:

Double Unders 50 Reps First before each new set
1.  Sub for Double Unders is… guess?  Hmmmm…  Well!!!!  You Guessed it!!!  Burpeeeeeeeeeeeeee!!!!!  Yay!!!!!
Guess how many reps!!!!
10 Reps First in place of the Double Unders

2.  Deadlift  5-4-3-2-1
@ 405/265 – 365/240 –  315/205 – 275/180 –  225/145

3.  Push Press 5-10-15-20-25
@ 165/115 – 135/95 – 115/75 – 95/65 – 75/55

*****This is obviously a lot of weight for anyone to handle.   Unless you can handle it without it giving you too much trouble and by trouble I mean (Fucking you up for life) don’t attempt to do this weight.  Choose weights that you will be able to complete the workout without taking too much of a rest during the workout.  Again, the workout will be much better if you go thought it fast.
So choose the weight you do wisely.

Alright, this was a good test to see if you are serious about eating well.  We had a Snow/ Fake Snow Day.
We got faked out by the Media!
Did Everyone eat well or did you cave into the Dreary day sitting home with crap in the cupboards and nothing to do.
It’s days like these that a bowl of Cereal seems like a cure for boredom!

LOL  I been there more than a bunch of times, you get caught up in the Cap’n Crunch bowl of heaven.
I know, you picture yourself in your trunks swimming around in the silky milk surrounded by little crunchy pieces of pure ecstasy.
I’m wicha, it don’t get better than that!

However You’re in the business of losing some Lbs. now so that dream ain’t you anymore.
You got a new dream and it don’t end with you swimming in a bowl of silky milk and Cap’n Crunchies!
So keep your butt in gear and no more fucking around !

Skill:
Dumbbell Pullovers
5 x 8
The weight doesn’t have to be super heavy, grab a medium weighted dumbbell and focus on keeping in your breath and expanding your chest as much as possible while performing the movement.  Keep your hips down as the weight goes back and keep your chest and back tight while holding a big chest throughout.

Skill:
Back Squat
5 x 5 @73

Workout:
50-40-30-20-10
Cal Row
10-20-30-40-50
Wall Ball @20/14

Nick Tillman has been with us for roughly 7 years now but before he was Crossfitting he was an Olympic Lifter.
Here he is yesterday, Sunday performing his lifts.

*****Olympic lifting takes years to master, and even then you need a shitload of practice to improve.
One huge component of Oly lifting is Flexibility, without it you won’t be able to complete the movements with efficiency not to mention you’re probably going to get hurt.
With this in mind work on your flexibility to improve your lifts.

*****You all took your Body Fat % correct?
For those of you that plan to do something about it, look at your sheet that was given to you by Keith.  It says how many calories you need to maintain, lose, gain etc…
This info is there for a reason.  You can follow this information and follow the calories you need to lose 2 lbs a week or you can just try and follow the paleo diet either way just follow something for the two months you have before you get tested again.
This means you actually follow the program for two months everyday, day in and day out.  Not follow it for 3 days and say it doesn’t work well, because that won’t work.
If you’re not sure what to do ask me.

*****I’ve mentioned this before regarding scaled workouts.
Here’s how it works, the workouts are designed so that you are supposed to finish the workout within 3 minutes of a professional.
This is why I always say to Scale the wod so that you don’t stop moving, why?  Because the pros don’t stop moving.
Let’s say for instance we do a workout that the pros finish in 8 minutes.  You need to scale the wod so that you finish in no more than 11 minutes.

What does this do? Well for one reason you won’t get hurt killing yourself with heavy weight you can’t handle.  Number two you will get a better workout, moving faster with little rest.
You do not need to do Rx weight, scale the weight and the movements so you are able to move through the workout without having to stop over and over again.  I am telling you this will be a much better workout for you.
Even with the Open wods, the weight is crazy so unless you can handle it and move through the workout then do scaled.
You’re no less of a person doing scaled.
I have told you my opinion before, you do Rx and you’re competing against professional freaks of nature, drugs and cheaters.
Believe me it’s much better to do scaled and compete against regular people.
I’m not saying to do scaled if you don’t have a problem with the weight and can keep moving just be smart about it.

Skill:
5 x 10
Good Mornings
These are done as a warm up so do light weight like the empty bar.

Skill:
Deadlift
5 x 5 @73%

Workout:
4 x 30/30  (Complete 4 rounds of each movement at 30 on and 30 off, completing as fast as you can in 30 seconds.  There is no rest between exercises, it does not matter where you start the workout.)
Bike For Calories
Wall Ball @20/14
Box Jumps @24/20
Pull ups

I’m starting to think I don’t speak very good english, I mean I know my grammar needs some work but I didn’t think I am speaking another language.
Let me try again in English and if this doesn’t work I’ll talk to Kaitlyn and she can translate in a bunch of different languages.
Here we go,
ENOUGH WITH THE LOW CALORIE DIETS!!!
You will not lose weight starving yourself.   Stop eating 800, 1000, 1200 and even a huge amount of 1400 calories and expect to lose fat, It isn’t going to happen.
You can keep trying and keep banging your head against the wall wondering why it isn’t working and it still won’t work.
What don’t you get, you have to eat to lose fat.  Your body will not let you lose fat unless you feed it enough to not put it in starvation mode, so stop the nonsense.

It’s not the workout, it’s not the scale, it’s not the time of day or the position of the Sun, it’s the fact that you don’t eat enough food.

What women’s magazine started this thing anyway?  When did they tell you to work yourself to death in the gym and go home and eat a carrot?
C’mon man think about it people that starve themselves and workout all day look like crap.
Athletes that stuff there faces with nutritious food and workout with intensity look great.

Stop blaming everything other than the fact that you don’t want to eat food the reason that you’re not losing fat.
It doesn’t matter what you blame, it’s still not going to work until you get it in your head that you need to eat.
No one’s BMR is 1200 calories so why is everyone stuck on that number?  Was this number in Shape magazine?

Stop it!  You’re driving me insane!

Look on your sheets that Keith gave you.  Your Daily Caloric intake is on there and I can guarantee 1,000% it doesn’t say eat 1200 calories.
I’ll tell ya what how about you try eating the amount your supposed to eat for shits and giggles and see what happens.
You’re not happy anyway so why not take a shot, imagine you lose some fat!
Wow, then what!

C’mon help me.

We’ll be doing the Open Wod again at 9am tomorrow Sunday.
Also Nick Tillman will be competing in an Olympic lifting contest Tomorrow, Sunday at 2:30pm at the Performance Athletic ctr in Garden city 645 Stewart Ave.

Take a ride down if you’re not busy tomorrow.