WOD
Monday! Week 2, here we go!
Guys! Great week 1. Thanks for hanging tough with me, I know it’s huge changes, but each week will being a slough of tough new workouts and combinations meant only to dramatically improve your fitness. I humbly ask for your trust. And paradoxically, I’m gonna brag to you guys for a second: I’ve been doing this job for 18 years now (over 10,500 personal training sessions, and over 21,000 CrossFit Classes). Unlike most fitness peeps, I’ve really only been doing this job (no second job where I make my real money, and this is my “passion job” I do for free), I’ve worked 300+ weekend seminars for CrossFit HQ during the last 13 years (legitimately travelled the world, seen the best gyms, coaches and athletes). I’ve been to the CrossFit Games as a Judge for 12 years (being paid to watch movement at the fastest pace and under the most exacting conditions on the planet). All this is distilled down into what I teach your coaches, and what I teach you when I get the chance to coach you guys. I want to have a powerful impact, it’s what makes me happy 🙂 I don’t want to have you have shitty results, I want you to become fitter than you’ve ever been ever, and in that report to your family, friends, and people you meet on the street who remark on how fit you look that you’ve got “the guy” and that they should join you.
The Workout:
“Isabel”
For time:
30 snatches 135/95
There certainly will be time for extra “games” in the “cool-down” period for this session. Be excited for those 🙂
What’s a Euro Press?
I’m totally against all forms of hierarchy and domination. Most people aren’t. That’s cool, do you boo boo.
Here’s a clip from where we get the name Euro Training for this sequence of movements! It’s not at all what the move really is, but the Wayan’s brothers nailed it with this sketch
The Workout:
Teams of 3: Euro Presses 35/20, L-Hang, 300m Run. Max Euro P’s in 20 minutes. Put an honest effort into the L-hang.
1 Euro Press is:
From Standing:
Hands to DB’s, Jump feet back, Push-up, Row Right, Row Left, Jump Feet in, Deadlift, Hang Squat Clean, Thruster. That’s one.
Friday, lifting the weights!
And with all these planning, I didn’t leave out weightlifting! Who doesn’t wanna get strong? And in reality, your fitness efforts will always be stymied by any lack of strength development. I’ve got the graphs to prove that I’m right, so save all our time and just trust me 🙂
Here’s the lifts:
Back Squat
Front Squat
Overhead Squat
Press
Push Press
Jerk
Thruster
Deadlift
Sumo DL HP
Clean
Snatch
Stones
Power Clean
Power Snatch
Hang Squat Clean
Hang Squat Snatch
Snatch Balance
Bench Press
Dips
Pull-ups
We’ve got, Maxes, 3 Rep Maxes, 5 Rep Maxes, the occasional 2 Rep Max, remember that 1-30-1-20-1-10 scheme? I do 🙂 20 Rep Maxes on Back Squats, Buddy Buddy Front Squats, 100x on Overheads, there’s roughly 100 weightlifting days this year! Of the 292, a full third of our training is lifting weights (and yourself, if you count dips and pull-ups)!! You know what that also means? Is that a full 2 thirds is us getting really really tired!!
The Workout:
Bench Press x1
Associated Extras prescribed to fit your needs.
Thursday! Magnificent 7!
Magnificent 7: (if you haven’t seen the movie, the original black and white, The Seven Samurai, do so at your earliest opportunity you’ll not regret it)
7 Tough Workouts, that should be done with friends, and proper motivation:
Karen – Yep, we’ll give out stickers like you just gave blood 🙂
2k Row – It’ll be a big event, April 2nd, for my Birthday, who’s in?!
Marathon Bike – On the Concept 2, we’ll set the day, you do the 90 minutes!
Eva – 5 Rounds is so much, gotta find an outdoor pull-up bar, and a track nearby, ideas?
Linda – This one needs a buddy, and some serious time for sure.
Gilligan – a three hour tour. BBQ, shade, and outside for sure!
Camp Muir – yeah, like Rainier, it’s only 10,000ft. LET’s GO!
Upon completion, I’ll give out patch, I love patches for those that made all 7. Also, I’ll be working up the costs that the gym will incur to host these events, staff them, run equipment all over town, pay the coaches to support your efforts, but the stickers, etc. etc. and I’ll let you guys know what that’ll be with a breakdown of course so you know you’re not getting raked over the coals for nothing.
The Workout:
“Annie”
50/40/30/20/10 for Time of: Double Unders and Sit-ups
Wednesday! More intel?
“Real CrossFit,” that’s what we’re gonna do this year. Remember the Girl Named Workouts? The really hard ones that have like everything in them? We did Elizabeth yesterday, it’s really hard. We’re gonna do all of them. A total of 41 times this year, many three times, some twice, and a couple only once (you’re welcome). Kinda similar to the Hero Workouts, these always deliver a helluva dose, and they also can serve as ongoing motivation to continue to improve. We’ll do Elizabeth again in April. What are you doing to get your ring dips, dips, push-ups, better? Can we get rid of that band? Is the kitchen the place where the dip is going to get better? Power Cleans! What are you doing to cycle them better? We’re gonna lift weights, don’t worry about that, the clean will come up, if you make a lot of sessions, I promise that it’ll come up 🙂
The Workout:
Overhead Squat 3 Rep Max
Come get after it! Drills on drills on drills!
Tuesday! Hero WOD reveal 🙂
I’m bringing something back that we did years ago guys, and it was awesome: lots of hero WODs. Take this either of two ways: 1) we want to honor the fallen and support their memory in our way, shared fun hard workouts or 2) a poignant reminder of the atrociousness of war and that our little bit of suffering pales utterly in comparison to those who have to live it.
Here’s our list for 2022:
Michael – June 28th
JT – June 28th
Daniel -June 8th
Abatte Dec 2
Bull – May 5
DT – Feb 20
Erin Aug 11
Josh – Feb 22
Jason – July 6
Badger Dec 11
Nate Feb 4th
Randy Feb 7th
Tommy V. Feb 13
Nutts Dec 23
Arnie Aug 30
Jerry Oct 15
Coe Apr 27
Ledesma July 28th
Moore Jan 23
Moon July 13
White Oct 22
Wood May 23
Rahoi Dec 6
Holleyman Aug 30
Barraza Mar 18
Smykowski June 6
Kevin Nov 24
Rocket – Oct 2
Jenny – Oct 6
Rene – Jan 3
Jennifer – Mar 14
Hildy – July 2
Yeti – Sept 27
They all won’t be done EXACTLY on their dates (it’s sad, these are they days they were all killed), because sometimes it’s a Sunday or something, and like Murph we’ll do on Memorial Day, but generally really close. Goals, new year is all about goals. Let these workouts be a goal for you, want to do them as Rx’d, want to do them all, want to be ready to give each one of them your best effort. I’ll support that by making sure to keep you guys up to date as to when they’re coming on the blog so that you can make time, and recover enough to be ready to have fun smashing these workouts.
The Workout:
“Elizabeth”
21-15-9 for Time of:
Power Cleans 135/95
Ring Dips
Always a good time. GET YOUR DIPS UP.