Daily WOD

LIFT:

BACK SQUAT
10-5-10-3-10-3-10

METCON:

21-15-9

DEADLIFT @225/155
BEFORE / DURING / AFTER COMPLETE
10 CAL BIKE AND 10 HANDSTAND PUSH UPS

SEEMS AS SOME PEOPLE ARE STILL TOO CONCERNED WITH THE WEIGHT AND THE CLOCK AND NOT THEIR
FORM AND RANGE OF MOTION.
YOU NEED TO FOCUS ON DOING THE MOVEMENTS PERFECTLY WITH A WEIGHT YOU CAN HANDLE.
LIFTING HEAVIER INCORRECTLY WILL NOT ONLY GET YOU IN TROUBLE IT WILL GET YOU INJURED.
IF THE WEIGHT IS TOO HEAVY, IT WILL ONLY STOP YOU FROM MOVING THROUGH THE WORKOUT QUICKLY.
I’D MUCH RATHER YOU LIFT A LIGHTER WEIGHT AND MOVE FASTER THROUGH THE WOD.
TRY THIS MAN! IT WORKS, I’M TELLIN YA.

METCON:

100 DOUBLE UNDERS
50 DB STEP UPS (50/35) (24″/20″ box)
100 DOUBLE UNDERS
50 BURPEE
100 DOUBLE UNDERS
50 SWINGS @70/55

AB WORK:
50 OVERHEAD SQUATS @65/35
50 CRUNCHES
50 KNEES TO ELBOWS

SO WHAT DID YOU COME UP WITH, WHY IS IT SO MUCH HARDER TO EAT WELL THAN… WELL, EVERY OTHER THING IN YOUR LIFE?
SOME SAY THERE IS AN ISSUE IN ONE’S LIFE THAT MAKES THEM EAT SO MUCH, THE COMFORT OF FOOD IS A GREAT WAY TO COPE WITH THINGS.
THIS WOULD EXPLAIN THE DIFFICULTY OF EATING WELL.
IF ONE USES FOOD AS A DRUG, I WOULD THINK IT WOULDN’T BE EASY TO GET RID OF THAT.
HOWEVER, LETTING THIS ISSUE PREVAIL IS JUST GOING TO LEAD TO WHAT WE SPOKE ABOUT LAST TIME, “FAT BASTARDISM”.
WHATEVER IT IS, IT CAN BE CHANGED.
JUST COMMIT TO CHANGING AND DON’T JUST SAY I’M GOING TO LOSE WEIGHT CAUSE I’M FAT.
GIVE YOURSELF A REASON TO DO IT.
IF YOU HAD CANCER AND YOUR DR SAYS TO STOP EATING SUGAR, YOU WOULD DO IT.
WHY?
BECAUSE YOU HAVE A STRONG ENOUGH REASON TOO.
GIVE YOURSELF A REASON AND YOU’LL BE SUCCESSFUL.

LIFT:

BENCH PRESS
10 REPS EVERY 90 SECONDS
5 SETS TOTAL
INCREASE WEIGHT EACH SET

METCON:

50 BOX JUMPS @24/20
40 WALL BALLS (30/20)
30 POWER CLEANS (135/95)
20 MUSCLE UPS
WALKING LUNGE WITH ONE ARM KETTELBELL @55/35 OVERHEAD (LUNGE THE LENGTH OF THE RIG BACK AND FORTH 4 TIMES)

LIFT:

HIP THRUSTS
5 X 8
EVERY 60 SECONDS

METCON:

10 ROUNDS
3 SNATCH @115/85
3 BURPEE OVER BAR

I STARTED DOING THE WHOLE 30 ON MARCH 1ST BECAUSE I’M A FAT BASTARD.
I GOTTA TELL YA, IT WAS MUCHO ENJOYABLE BECOMING A
FAT BASTARD.

ISN’T IT SO MUCH EASIER TO BECOME A FAT BASTARD, THAN IT IS TO RID YOURSELF OF THE SO CALLED FAT BASTARDISM WE ALL ABHOR SO MUCH?
THIS IS 100% FACT, IT’S MUCH EASIER TO PUT ON WEIGHT THAN IT IS TOO LOSE WEIGHT.
WHY?
ARE WE THAT ADDICTED TO POOR FOOD CHOICES?
ARE WE ALL SO HABITUAL THAT WE EAT BAD FOOD LATE AT NIGHT?
ARE WE SUCH A FAST FOOD OBSESSED SOCIETY?

IT DOESN’T MATTER, THEY ALL LEAD TO THE SAME THING. BEING A FAT BASTARD.
SO LET ME ASK YOU, WHAT FEELS BETTER THAN LOSING WEIGHT AND FITTING INTO YOUR OLD CLOTHES THAT YOU’VE BEEN KEEPING IN THE BACK OF YOUR DRAWER JUST IN CASE, IN CASE ONE DAY YOU MAGICALLY DROP 30LBS AND GET YOUR FAT ASS BACK INTO THOSE JEANS.
WHEN DOES THAT REALLY HAPPEN? HAVE YOU EVER REALLY CHECKED… IN THE BACK OF YOUR DRAWER?
LET ME ASK YOU, DOESN’T YOUR SKIN AND NAILS AND EVERY OTHER THING ON YOUR BODY FEEL AND LOOK BETTER WHEN YOU EAT WELL?
DON’T YOU SLEEP BETTER AND WAKE UP FEELING LIKE YOU WANT TO GET OUT OF BED!
AREN’T YOUR WORKOUTS SO MUCH BETTER WHEN YOU EAT WELL?

IF THIS IS THE CASE, THEN WHY DO WE CONSTANTLY FIND IT DIFFICULT TO EAT WELL?
IS IT BEING BORED THAT MAKES US EAT SHIT?
IS IT THE COMFORTING FEELING THAT FOOD GIVES US?
I MEAN WE ALL WORK TO MAKE MONEY RIGHT?
WE’LL EVEN WORK HARDER IF WE KNOW WE’RE GONNA MAKE MORE MONEY, RIGHT?
BUT WHEN IT COMES TO EATING WELL AND FEELING GREAT, IT’S NOT AS IMPORTANT.

METCON:

7 MINUTE AMRAP
25 SIT UPS
15 OVERHEAD SQUATS 95/65
25 SIT UPS
15 SWINGS @55/35

-REST 90 SECONDS-

7 MINUTE AMRAP
25 DOUBLE UNDERS
25 GHD SIT UPS
5 FRONT SQUATS @185/115

LIFT:

HANG POWER CLEAN
3 REPS EVERY 60 SECONDS
7 SETS

METCON:

FOR TIME:
10-20-30-40-50
DUMBBELL SNATCH (50/35)
*15 BURPEE BOX JUMP OVERS (24”/20”) after each round 

– 20:00 Time Cap –

THIS FRIDAY AND SUNDAY THERE WILL BE TWO WOMEN COMPETING, THIS IS A PRECURSOR TO THE EVENT ON APRIL 10TH.
NOT SURE ABOUT THE EXACT TIMES YET, BUT I BELIEVE FRIDAY WILL BE AROUND 11 TO NOON AND SUNDAY WILL BE AROUND 6PM.
ANYONE CAN COME AND WATCH SO IF YOU ARE INTERESTED IN SEEING A YOUNG GIRL SNATCH AND CLEAN MORE THAN YOURSELF, SHOW UP AND WATCH.
AS SOON AS I FIND OUT THE EXACT TIMES, ILL POST IT.
COME DOWN AND WATCH, IT SHOULD BE A PISSER.
TEAM STANK WILL BE THERE AND THE NEW 11:30 CLASS NAME, TEAM SKANK WILL BE THERE ALSO.

LIFT:

BACK SQUAT
PERFORM 3 REPS EVERY 75 SECONDS
3 COUNT ON THE WAY DOWN, HOLD FOR 1 SECONDS AND EXPLODE UP.
7 SETS TOTAL

METCON:

1-1-2-3-5-8-13-21
THRUSTER (95/65)
PULL UP
KEEP YOUR CORE TIGHT THROUGHOUT.

LIFT:

DUMBBELL PULLOVERS
5 X 8
DO IT WITH ALTERNATING PARTNER
DEEP BREATH IN WHEN YOU BRING THE DUMBBELL DOWN.
BREATH AND PULL WITH YOUR LATS ON THE WAY UP.

METCON:

PARTITION HOWEVER YOU LIKE.
100 CALORIE’S ON BIKE, SKI OR ROW
100 AB MAT SIT UPS
100 HIP EXTENSION ON THE GHD
75 DUMBBELL BENCH PRESS

LIFT:
PUSH PRESS
5 X 3 EVERY 60 SECONDS

METCON:

“GRETTEL”

10 Rounds for Time:

3 Clean-and-Jerks, 135/95 pound
3 Burpees over the Bar

THIS IS A NEW CROSSFIT “GIRL” THERE’S 7 NEW ONES WE NEED TO GET TO.
THIS WORKOUT SHOULD BE DONE FAST, DON’T TAKE YOUR TIME WITH THIS.
RUN THROUGH AS QUICKLY AS POSSIBLE.
CHOOSE A WEIGHT THAT ALLOWS YOU TO KEEP MOVING.

“HANSEN” HERO WOD
5 ROUNDS FOR TIME

30 SWINGS
30 BURPEE
30 GHD SIT UPS

YOU CAN MODIFY THIS WORKOUT, CUT THE ROUNDS FROM 5 TO 4, OR 3.
OR CUT THE REPS, DO WHAT WORKS FOR YOU.

THE 6AM AND 5:30PM HAVE BEEN A LITTLE CROWDED ON CERTAIN DAYS.
IF THE CLASSES ARE CROWDED AND YOU’RE UNCOMFORTABLE PLEASE WEAR A MASK.
I ENCOURAGE EVERYONE TO WEAR A MASK AT ALL TIMES.