Daily WOD

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)

The gym will be open for a 9am class on Thursday. Thursday is Thanksgiving.
Thanksgiving doesn’t mean you have to stuff your face till you’re ready to puke, go take a shit then go stuff your face again, again and again.
I mean unless you’re always eating well and you want to splurge for a day, however if you always eat well and then eat shit all day you’re going to feel like shit.
But this is entirely up to you. Just giving you some advice and guilt on the Holiday.
Do as you wish.

Strength:
Push Jerk
3-3-3-3-3

Metcon:
13 Min Amrap
Bike 10/7 Cals
Clean 5 reps @135/95
15 Box Jumps

Greg has those awesome looking T-shirts online now.
If you’re interested in taking a look at them check out the link:
https://syocrossfit.itemorder.com/shop/home/

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

Metcon:
5 Rounds
Row 250/200 Meters
10 Burpee
10 Toes to Bar (scale to knees to elbows or ab mat sit ups. Make it 15 reps if you choose the latter)

Look at this:

These companies are getting ready for the Holidays.
For some reason when the Holiday’s are amongst us it means you have to eat shit.
Unfortunately for most people they eat crap for the whole Holiday season.
Instead of controlling the season, the season controls them.
You don’t have to just fuck up your whole diet cause it’s the Holidays, one day will suffice.
Keep your health in mind this season.

Strength:
Back Squat
5 x 3 add 5 lbs from last week
If you have no idea what you did last week just sit in the corner while everyone squats.

Metcon:
20 Min Amrap
With a Partner complete:
10 Double KB Swings
8 Double KB Cleans
6 Double KB Push press
4 Double KB overhead lunges
One person completes the complex while the other rests.
Keep alternating for 20 minutes

I’m confused about something.
There was running in the workout today yet there were a number of you that chose not to run because of the temperature outside.
I’m wondering if this is a normal occurrence, does this happen with other exercises?
What was the thought pattern before the not running took place?
I can totally understand not running or not doing double unders if you are injured but not running because it’s cold out or not getting double unders because you choose not to practice has me bewildered.
What I’m hearing is, “I’m healthy enough to do these exercises but I just don’t want to”. What really had me perplexed was when Kelly and Stacy at 60 and 63 years old ran in the cold. I would think if two women over the age of 60 had no problem running in the cold weather it wouldn’t be a problem for anyone younger and healthy.
I’m not trying to insult anyone, I am genuinely curious if it you feel better, worse or indifferent knowing you could have ran and just didn’t.
Is it not important?
Scaling again is done when the movement required is unattainable, injury, to heavy, mobility issues. These are all issues were scaling would be acceptable, cold weather, not so much.
Please email me some responses.

It’s Nicks 40th Birthday!
Besides being a great human he has an amazing command of the english language.
Here’s Nicks Birthday workout:
2 Rounds: Barbell weight @95/65
20 Deadlift
10 Cal Bike
20 Front Rack Lunges
10 Cal Bike
20 Snatch
10 Cal Bike
20 Hang Clean and press
10 Cal Bike
20 SDHP
10 Cal Bike
I think out of respect for Nick you should try to do the workout as close to Rx as possible.

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

Metcon:
5 Rounds
Run 400
7 Wall walks
15 GHD Sit ups
15 Hip Ext.