I REALLY WOULD LIKE TO THANK EVERYONE FOR HELPING OUT WITH THE GYM WHILE THIS SHITSCAPADE IS GOING ON WITH ME.
IT NOT ONLY MEANS A BOAT LOAD TO ME BUT ALSO SHOWS WHAT AN AMAZING COMMUNITY WE HAVE AT OUR GYM, IT’S TRULY INCREDIBLE.
PEOPLE THAT ARENT MEMBERS ASK ME ABOUT THE GYM AND WHEN I TELL THEM THEY CAN’T BELIEVE WHAT EVERYONE HAS DONE FOR ME.
THANK YOU SO MUCH I CAN’T EXPRESS WHAT A RELEIF IT IS TO KNOW THAT THE GYM IS OK WHILE MY LIFE IS IN SHAMBLES.

THANK YOU AGAIN.

LIFT:

SINGLE LEG DEADLIFT
7 SETS OF 7 REPS EACH LEG
FOCUS ON YOUR BACK STAYING IN A NEUTRAL POSITION AND PUSH YOUR HIPS BACK LIKE A DEADLIFT
KEEP A STRAIGHT LINE FROM YOUR ANKLE TO YOUR HEAD, THE ANKLE THAT GOES UP.

WORKOUT:

COMPLETE FOR TIME
WITH DOUBLE KETTLEBELLS
10 DOUBLE SWINGS
8   DOUBLE SNATCH
6   DOUBLE PUSH PRESS
4   FRONT SQUATS
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 13 MINUTES
TRY TO COMPLETE A FULL ROUND BEFORE YOU REST

LIFT:

BULGARIAN SPLIT SQUATS

20 SECONDS ON 10 SECONDS OFF
COMPLETE 6 ROUNDS EACH LEG, 12 ROUNDS TOTAL.
6 ROUNDS COMPLETED ON THE RIGHT LEG BEFORE SWITCHING TO THE LEFT LEG.
THEN 6 ON THE LEFT

WORKOUT:

PARTNER WORKOUT:

BIKE FOR CALORIES  500/300
EACH PARTNER GETS 30 SECONDS BEFORE SWITCHING UNTIL THE RIGHT AMOUNT OF CALORIES IS FINISHED.
THEN…
POWER SNATCH 10 REPS EACH TILL 200 REPS ARE COMPLETED AS A TEAM.
THEN…
GHD OR KNEES TO ELBOWS OR CRUNCHES, CHOOSE ONE AND COMPLETE 200 REPS AS A TEAM
THERE IS NO REST BETWEEN EXERCISES.

LIFT:

BACK SQUAT
8 X 3 @80%

USE SEVERAL WARM UP SETS TO WORK YOUR WAY UP TO 85%
THEN START YOUR WORK SETS
3 REPS EVERY 75 SECONDS
MAKE SURE ALL 3 REPS EACH SET IS AT 80%
DON’T INCREASE THE WEIGHT DURING THE WORK SETS

WORKOUT:

15-12-9
POWER CLEAN @185/115
RING DIPS (MODIFY WITH BAR DIPS OR PUSH UPS) NO BANDS ON THE RINGS, MODIFY TO BAR DIPS.

REST 3 MINUTES

21-15-9
POWER CLEAN @135/95
RING DIPS

THE LAST OPEN WOD!
SORRY I HAVE NOT SEEN ONE OPEN WOD BUT CONGRATS TO THOSE WHO COMPLETED ALL THE WODS, OH AND SORRY FOR GIVING YOU 100 THRUSTERS THE OTHER DAY.
AT LEAST IT WASN’T PULL UPS ALSO.
ANYWAY, GOOD LUCK!

WORKOUT:

33-27-21-15-9
THRUSTERS   95/65
CHEST TO BAR PULL UPS

BE SURE TO LOOK AT THE SCALED PORTION THERE ARE DIFFERENT WEIGHTS AND PULL UP VERSIONS.

LIFT:

SINGLE LEG DEADLIFT
COMPLETE
60 REPS EACH LEG
IN SETS OF 10 REPS WITH THE SAME WEIGHT FOR ALL 60 REPS
WHICH SHOULD BE A HEAVY KETTLEBELL

WORKOUT:

COMPLETE 25 REPS EACH EXERCISE AS FAST AS POSSIBLE
BOX JUMPS @20″
WALL BALL SHOTS @20/14
BIKE FOR CAL  25/15
PUSH PRESS @75/55
PULL UP
3 ROUNDS TOTAL

RUN THROUGH THE 3 ROUNDS QUICKLY, WHAT I MEAN IS THIS:
25 BOX JUMPS STRAIGHT, IF 20″ IS TOO HIGH THAT YOU CAN’T GO FAST GO LOWER ON THE BOX.
CHOOSE A WALL BALL THAT YOU CAN MOVE THROUGH 25 STRAIGHT.
BIKE AS FAST AS YOU CAN
PUSH PRESS A WEIGHT YOU ARE ABLE TO KEEP MOVING WITHOUT STOPPING AND USE A BAND THAT ALLOWS YOU TO DO 25 REPS STRAIGHT IN THE FIRST ROUND.
IN OTHER WORDS THE THREE ROUNDS SHOULD BE WITHOUT STOPPING OR WITH VERY LITTLE REST
I’M NOT SAYING TO GO SO LIGHT THAT IT’S SO EASY, I’M SAYING GO HEAVY ENOUGH THAT IT’S A STRUGGLE TO GET THROUGH ALL THE REPS BUT LIGHT ENOUGH THAT YOU’RE NOT TAKING LONG ON YOUR RESTS.

LIFT:

POWER CLEANS
3 REP EMOM
FOR 8 MIN.

WORKOUT:

800 RUN
-THEN-
5 RDS
15 TOES TO BAR
15 OVERHEAD SQUAT @95/65
-THEN-
800 RUN

LIFT:

LUNGES
COMPLETE 4 TRIPS  1 END OF THE RACK TO THE OTHER END OF THE RACK BACK TO THE OTHER END AND FINISH WITH ONE MORE TRIP BACK.
SO FOUR TRIPS SHOULD BE AROUND 200 FEET OF LUNGES
WITH TWO DB’S IN YOUR HANDS HANGIN DOWN AT YOUR SIDES (HEAVY DUMBBELLS NOT LIGHT ONES)

THESE LUNGES ARE YOUR LIFT AND SHOULD BE TREATED AS THE LIFT NOT JUST AS A WARM UP SO MAKE SURE THE WEIGHT IS CHALLENGING.

WORKOUT:

100 THRUSTERS @95/65
5 BURPEE EMOM
WITH A CONTINUOUS RUNNING CLOCK KEEP DOING THRUSTERS WILL YOU REACH 100 REPS
AT EVERY MINUTE STOP AND DO 5 BURPEES

WELL, HERE’S ANOTHER UPDATE.
BECAUSE OF ALL YOUR GENEROUS GIFTS I HAVE BECOME A FAT OOMPALOOMPA!
NOT THAT I’M COMPLAINING, I THINK MY CARDIOLOGIST WILL BE THE ONE COMPLAINING.  BUT, WHATEVER!
HOW I FEEL?
I FEEL LIKE CRAP STILL.  MY CHEST FEELS LIKE IS STILL HAS A DUMP TRUCK PARKED ON TOP OF IT AND I STILL CAN’T SEEM TO FIND A COMFORTABLE POSITION TO SLEEP IN, SO I’M GETTING MY NECESSARY TWO HOURS OF SLEEP A NIGHT.
BUT BEING THAT I DO ABSOLUTELY NOTHING ALL DAY I’M NOT THAT TIRED, SO THAT WORKS OUT WELL.
GOOD NEWS IS MY NEXT APPT WITH THE SURGEON IS ON THE 25TH OF WHICH DAY I WILL BE CLEARED TO DRIVE, WHOOPIE!  DRIVING, NOW MY HIGHLIGHT OF MY DAY WON’T BE SHOWERING ANYMORE.

OH, I ALSO HAD TO TAKE ANOTHER VISIT TO THE HOSPITAL AFTER MY HEART DECIDED TO GO RACING AROUND AT 135 BEATS PER MINUTE.
SO THAT CALLED FOR SOME OTHER DRUGS TO KEEP MY HEART PUMPING AT A NORMAL RATE.
SEEMS IT LOST IT’S RYTHYM AFTER HAVING NO RYTHYM FOR SEVERAL HOURS.
HOSPITALS ARE THE WORST!
WAITING IN AN UNCOMFORTABLE CHAIR, THEN AN UNCOMFORTABLE BED, THEN HEARING BAD NEWS THEN FININD OUT YOU HAVE TO BE ADMITTED WHICH IS TERRIBLE CAUSE YOU KNOW THAT BEING DISCHARGED IS GOING TO TAKE SEVERAL HOURS.
YEAH, I KNOW I SHOULD BE HAPPY FOR SOME REASON.
WELL, I’LL LET YA KNOW WHEN THAT HAPPENS.

LIFT:

BACK SQUAT
PERFORM 4 DROP SETS WITH THREE DROPS IN EACH SET
FOR EXAMPLE:
1ST SET: 205 X 5, THEN 185 X 8 AND LAST 135 X 13
THIS WOULD BE ONE SET, PERFORM 4 OF THEM.
1ST DROP SHOULD BE BETWEEN 3 AND 7 REPS, THE 2ND DROP SHOULD BE BETWEEN 8 AND 12 REP AND THE LAST DROP SHOULD BE BETWEEN 12 AND 20 REPS

WORKOUT:

RUN 400
25 BOX JUMPS @30/24
25 SWINGS @70/55
25 GHD SIT UPS
PERFORM 3 SETS TOTAL FOR TIME

OPEN 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Rest 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

95/65

Time cap: 12 minutes

WHAT SHOULD WE TALK ABOUT TODAY?

HOW ABOUT A SUBJECT THAT USED TO GET A LOT OF PLAY BUT HAS LOST IT’S LUSTER WITH ME DO TO THE FACT THAT TO ME THIS SUBJECT NEEDS CONSTANT BOMBARDMENT WHEN YOU ARE YOUNG AND ARE STILL LEARNING ABOUT WHAT’S RIGHT IN LIFE.  WHEN YOU ARE AN ADULT IT IS HOPEFULLY INGRAINED IN YOU BUT IF NOT I GUESS IT’S TOO LATE.

I’M TALKING ABOUT INTEGRITY.
ACCORDING TO THE DICTIONARY:  “the quality of being honest and having strong moral principles; moral uprightness”
ONE THING THAT WAS LEFT OUT IS “MAKING SURE YOU ALWASY DO THE RIGHT THING WHEN NO ONE IS WATCHING”

HOW DOES THIS RELATE TO CROSSFIT?
WELL, YOU WOULD BE SURPRISED.  JUST LIKE GOLF,  INTEGRITY PLAYS A HUGE PART IN THE SPORT OF CROSSFIT.
MOST TIMES YOU ARE PERFORMING THE WODS ALONE WITH NO JUDGE AND IT IS UP TO YOU TO MAKE SURE THAT EVERYTHING YOU DO IS AS IT SHOULD BE DONE ACCORDING TO THE RULES OF THE WORKOUT.

NOW WHEN WE FIRST OPENED THIS REALLY USED TO BOTHER ME, ALWAYS THINKING OF WAYS I CAN PENALIZE THOSE WHO DECIDED TO TAKE IT UPON THEMSELVES TO PERFORM THE WODS HOW THEY SEE FIT AND NOT HOW THEY SHOULD BE DONE.
BUT THEN ONE DAY I REALIZED THIS SHOULDN’T BE, WE’RE ALL ADULTS, AND ADULTS SHOULD HAVE ENOUGH INTEGRITY TO NOT HAVE TO BE HAWKED AT WHILE TRAINING.
BUT, IT DOESN’T ALWAYS WORK HOW IT SHOULD WORK.
BESIDES HAVING ENOUGH INTEGRITY TO ASSURE YOU DO EVERYTHING CORRECTLY WHEN TRAINING IT WILL ALSO MAKE SURE THAT YOU ARE GETTING THE MOST OUT OF THE WORKOUT FOR THAT DAY.
CUTTING REPS IN HALF AND PERFORMING HALF RANGE OF MOTION DURING THE WORKOUT IS NOT ONLY SHOWING YOUR LACK OF INTEGRITY BUT ALSO IT SHOWS THAT THE CLOCK IS WAY MORE IMPORTANT THAN THE ACTUAL WORKOUT, THIS COULD BE NO FURTHER FROM THE TRUTH RIGHT?

THE MOST IMPORTANT THING WHEN YOU TRAIN IS TO GET 100% OF THE BENEFITS FROM THE WORKOUT, NOT THAT YOU FINISH FIRST.

I UNDERSTAND THAT EGO ALWAYS HAS THE POSSIBILITY OF REARING IT’S UGLY HEAD AND DISRUPTING WHAT REALLY SHOULD BE TAKING PLACE.  BUT IT’S UP TO US AS ADULTS TO OVERCOME THIS DISGUSTING TRAIT AND FORCEFULLY SHOW OURSELVES WHAT NEEDS TO BE DONE.
JUST REMEMBER IN EVERY ASPECT OF LIFE, NOT JUST WITH CROSSFIT YOU ARE MUCH MORE RESPECTED WHEN YOU DO THING WITH INTEGRITY AS OPPOSED TO NOT, PEOPLE TAKE NOTICE WHEN THE WRONG THNG IS DONE
MORE SO WHEN THE RIGHT THING IS DONE.

DON’T FALL INTO ONE OF THE DEVILS’ TRAPS, BE YOUR OWN PERSON AND BE PROUD OF WHO THAT PERSON IS CAUSE IF YOU SPEND YOUR LIFE CHASING SOMEONE YOU THINK YOU SHOULD BE OR YOU THINK PEOPLE WANT YOU TO BE YOU’LL SPEND YOUR LIFE DOING TWO THINGS:
ALWAYS DOING WHATEVER IT TAKES TO BECOME THAT PERSON YOU THINK YOU NEED TO BE AND NEVER DOING WHAT TRULY MAKES YOU HAPPY AS OPPOSED TO WHAT YOU THNK MAKES OTHER PEOPLE.

LIFT:

3 DROP SETS TOTAL
START WITH SHOULDER PRESS AS MANY REPS AS POSSIBLE
KEEPING THE WEIGHT THE SAME MOVE ONTO PUSH PRESS AS MANY REPS AS POSSIBLE
THEN THE LAST EXERCISE SWITCH TO PUSH JERK AND COMPLETE AS MANY REPS AS POSSIBLE

COMPLETE 3 TOTAL SETS SO THAT IS 3 DROP SETS TOTAL= 9 SETS

WORKOUT:

7 MIN AMRAP
20 DOUBLE UNDER
10 POWER SNATCH @95/65

REST 1 MIN
7 MIN AMRAP
20 DOUBLE UNDER
10 POWER SNATCH @75/45