Daily WOD

I know I have said this before, over and over and over again but I think sometimes we don’t pay attention to me.
I mean I’m sure some of you are still eating sugar so I can’t expect everything. I’ll take a little progress at a time, like maybe after several years we might have double unders?
But hey, as long as there’s some progress I’m happy.

As far as the workouts go, remember we spoke about scaling the workouts so that you can finish them in a quick time?
Remember, like if we’re doing a games wod you want to finish around the same time as the pro’s finish. I say games wods cause we know their times, if it was a gymnastics wod I would say finish around Jay’s time.
You’re not supposed to suffer through every workout taking forever to finish, that’s not the goal. You suffer through the heavy lifts, not the metcons.
The goal is to finish fast so you need to scale whatever it is, whether it be weight, box height or a bodyweight movement in order to finish the workout quickly.
This is your first goal, to finish in a quick time. Your second goal would be to add load, height or whatever it is, not the other way around.
You don’t start super heavy and fucking kill yourself finishing a 10 minute wod in 29 minutes. That ain’t it!
This is where a lot of injuries come from, not only are you doing too much weight but your form goes to shit cause you been pushing yourself for 33 minutes when you should have been done 25 minutes ago. Don’t get me wrong, we have long workouts that are attacked differently. Longer ones you know are going to be a grind so you pace yourself all the way through and then kill it at the end. Right, you go faster at the end so the person next to you doesn’t win?
I’m telling you it is a much better workout when you do it with the goal of finishing fast, sometimes all the way through without stopping at all. Kinda like Tuesday’s and Wednesday’s workouts, these both should have been done with a weight on the Thrusters that you can get 50 straight and a modification on the muscle ups that you can get 30 straight through.

If you haven’t bought into this idea yet, try it next time there’s a short workout.
Believe me you’re not going to lose any strength or performance if you do it this way, your performance will increase along with your strength.
This is why we keep records of what we do. If you know your score and weight from yesterday’s workout the next time we do it you’ll know how much to increase.
C’mon man, This isn’t a riddle it’s easy to figure out’

Strength:
Bench Press
5 x 3 add 5lbs from last week

Metcon:
21-15-9
Overhead Squats 115/85
Toes To Bar

‘

Metcon:

100 Burpees For Time
Every 2 minutes complete 35 Double Unders (sub the bike for double unders)

Question and Answer time. I ask the question, you give me YOUR answer.
Here we go, answer with honesty.
I need to know, what your reason it for working out.
Do you workout for because you want to be healthy?
Do you workout for aesthetics purposes?
Do you workout cause your Dr. told you to?
Do you workout cause everyone else works out?
Maybe you have a different reason, whatever it is I need to know.
So, unlike the usual emails that don’t require a response, just a nod.
This email requires a real response, so send me one.
It’s upsetting when I ask for a response and don’t get it.

Workout:

Strength:
Deadlift
5 x 3 add 5lbs from last week

Metcon:
This was a workout in the games. I’m curious where everyone stands so let’s give it a go.

1,000 meter Row*
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups

Time Cap: 10/11 minutes

*The 1,000-m Row must be completed in under 3:40 for the women and under 3:15 for the men.
(Try and complete this in time)

You can scale it by doing a lighter weight with the Thrusters and doing pull ups for the muscle ups.
If you are scaling, scale the workout so you can do it all the way through without stopping.
If you’re not scaling it then come in below the time cap.

If you are interested in purchasing a sweatshirt get your order in by tonight.
Greg sews each one by hand, he needs time!
Here’s the link:

https://syocrossfit.itemorder.com/shop/

Strength:
Back Squat
5 x 5 same weight as last week
3 second descent, 1 second pause.

Metcon:
3 Rounds
Row 1k
30 GHD Sit ups/ T2B/ K2E or weighted sit ups (DB, Plate, Med ball)
30 Hip Extensions/ Stiff leg Deadlift/ Good Mornings @75/55 (adjust the weight up or down accordingly)

Strength:
Bench Press
5 x 5 Same weight as last week

Metcon:
30 seconds on/ 30 seconds off
Bike for Cals
Ski erg for Cals
Row for Cals
Burpee Pull ups
Complete 1 Round of each exercise then repeat for a total of 5 rounds
Base your pace off your first round, trying to keep the same amount of Cals for all 5 rounds.

Strength:
Walking KB Lunges in rack position
Walk 2 lengths of the gym then rest 2 minutes
4 sets total
Keep you back upright and your core tight

Metcon:
12 Minute Amrap
50 Double Unders (If you don’t have double unders because you choose not to practice them, well I just don’t know what to say anymore)
12 Double KB Snatch @55/35
10 Push ups

The workouts we do are not meant to totally annihilate you. There are a lot of variables that go into how you attack the workouts.
Are you sore from previous workouts?
Is the Rx weight too heavy or is there a movement that is to difficult to do?
Did you go fast and heavy the day before?
How many days have you worked out in a row, or maybe you just aren’t feeling it that day.
There are all questions to ask yourself in order to do the workout correctly. When I say correctly I mean to get the right response we are looking for.
You want the workouts to be intense not undoable. We create intensity through the speed you move and the difficulty of the exercises.
When I post a workout if the Rx weight is to heavy, lower it. You’re not supposed to suffer through a workout moving slowly because the weight slows you down to much.
The workouts are supposed to be done with speed and safety in mind.
If the weight is so heavy that you start losing form and range of motion lower the weight.
Next time you do the workout try using a lighter weight and move quickly the whole time. I’m not saying to use a lighter weight if you don’t need to but be smart, no need to kill yourself doing the Rx weight just because it says Rx.
Every workout can be scaled to meet anyone’s fitness level, so be smart and scale.

Workout:
10-9-8-7-6-5-4-3-2-1
Squat Clean or Power Clean 135/95 (If you’re legs are sore do power cleans, if the Rx weight is heavy do lighter weight)
Burpee (if burpees are difficult from the floor do them off a box)
Toes To Bar (If toes to bar aren’t in your repertoire do knees to elbows)
See, everything can be scaled.

Hello, there seems to be an ongoing issue with the plumbing in the women’s room.
As much as I would love to say it happens in both the men’s and women’s bathroom as to not seem sexist, I can’t, because it doesn’t occur in both.
Today there was an issue with the water pump. I would also love to say today was the only day it happened, but it’s not.
I was also informed that a sign was posted in the women’s room as to cut down on this problem. What problem you may be wondering. Well today the plumber showed up again to fix the clogged water pump, not to our surprise he found the culprit.
Culprit, you may be asking yourself. A wod of Tampons. That’s the culprit, and by wod I don’t mean workout of the day. I mean the plumber keeps pulling out a wod of tampons every time he comes to fix the back up in the pipes.
Unfortunately every time the plumber shows up it’s another $400.
I know what you’re thinking, who does this? This is not important, what it important is that it ceases to continue.
As this may not be a problem with a sewer drain it is a big problem with a water pump.
Maybe it’s a guy maybe it’s a girl which is also not important.
Please, pretty please with sugar on top throw the tampons in the garbage.
If this continues to be a problem we may have to outlaw the use of tampons and that would just be a bloody mess.

Workout:
Deadlift
5 x 5 same weight as last weeks 5 x 3

Metcon:
15 Min Amrap
Bike for calories 20/15
Swings 15 reps @55/35
Box Jumps @30/24

Strength:
Back Squat
5 x 5 same weight as last weeks 5 x 3

Metcon:
40-40-40
Wall Ball
20-20-20
Pull up

How’d you guys do with the eating?
Is your colon going to be pissed at you, or is it already pissing?
If you did decide to destroy your poor digestive system, don’t fret just get back to eating well tomorrow.
I know some people like to think of Thanksgiving as the start of a month long marathon of stuffage of the faceage, but it doesn’t have to be that way.
If you do start pissing out your butt tonight, have mercy on your body and stop the carnage before it’s too late.

Strength:
Bench press
5 x 3 add 5lbs from last week

Metcon:
The Filthy Fifties broken down into dimes
5 Rounds
10 Box Jumps 24/20
10 Jumping Pull ups (You can do kipping pull ups if you choose)
10 KB Swings 55/35
10 Walking Lunges (You can hold the KB overhead if you choose)
10 Knees to Elbows
10 Push Press (95/65)
10 Back Extension
10 Wall Ball (20/14)
10 Burpees
10 Double Unders (do double unders that would be a great early xmas gift)