WOD
Tuesday, another “snow day”
Schedule! Late Opening Again, Gym opens at 9:00am, for the 9, and 11am classes, and then let’s do both the 4:15 and the 5:15pm classes. Stay safe you guys!
After yesterday you guys are gonna be pretty sore for sure! So what’s left? The back side of your back side! Let’s get into that and get stronger! The key to progress is daily intensity, not volume, not movements, not reps, not schemes, all that can go into helping you to have intensity in your training, but a daily dose really is the thing 🙂
The Workout:
Deadlifts for Max 3
Who’s got a record in there?
Monday!! Snowpocalypse 2021!
We have a habit of kind of freaking out about snow out here in the PNW, but truth be told, we’re never really prepared for it well because we get so little of it! So it makes sense. We’re gonna cancel the early and late classes tomorrow at the gym. Let’s make it easy for everyone, sorry if it hoses your ability to workout, but safety is key, and it’s gonna be cold and icy everywhere, so let’s take stock of that. CLASSES ONLY: 9am, 11am, and 4:15pm. Classes that are cancelled Monday: 5, 6, 7am, and the 5:15pm. Come and get after it!
Thanks 🙂
The Workout:
For Time:
“Angie”
100 Pull-ups
100 Push-Ups
100 Sit-ups
100 Air Squats
A normal scale is 60% of the arm reps, and then of course scaling from there. Welcome back!!
Thursday Day 12!!
Come get your sticker!! They’re cheezy, and sooo good! Proud of you guys who made it all 12, I now it’s a super grind to get them in, but HUGE bravo’s, and that makes all next week a bonus week for sure!
The Workout:
“Nutts”
For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
Canadian Armed Forces Lt. Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group, was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, Afghanistan, on Dec. 23, 2009.
He is survived by his parents, Richard and Ethel Jane.
Wednesday Day 11!
A breathe of fresh air after so much fitness!!
The Workout:
Bench Press for Max 5
Take time, build it up, get a new record for a stronger you in 2022!!! Oh my god. I just did it, our motto has been breathed into existence!
A Stronger You in 2022.
Hooray for Rhyming stufff!!! Tu mas fuerte en dos mil vente dos, just does’t have the same “ring” to it does it? I love english. I love spanish too, in fact I love the Spanish more than the English for sure! I mean, even at the height of Spanish imperialism the sun did in fact set on Spain’s burgeoning empire.
Tuesday Day 10! And what a day it shall be!
This is gonna WORK. Trust me 🙂
Fight Gone Bad Variant #641
3 Rounds for Reps of:
1 Minute of Ski Erg for Calories
1 Minute of Sumo Deadlift High Pull 75/55
1 Minute of Bike for Calories
1 Minute of Push Press 75/55
1 Minute of GHD Sit-ups
1 Minute of Row for Calories
1 Minute of Rest
So much concept 2 gearing!! This is gonna be just as rough as you wanna make it 🙂 Enjoy it thoroughly team, proud of you for making it so far, and having a blasty with it! I’ll be jumping in with the 9:00am Crew, so if you wanna see me suffer gallantly, come and feast your eyes, hahhaha 🙂
YES! The Monday before CrossMass!
Another OG favorite workout! And quizzically one of the easiest workouts to do at a “Globo Gym” when you’re off somewhere on vacation and you have to sneak into a place like that to get your workout fix. I’ve done it at the YMCA about 4 times, you just gotta be quiet about them deadlifts! No dropping 🙂 Heheh 🙂
The Workout:
“Diane”
For Time:
21-15-9 of
Deadlifts 225/155
Handstand Push-ups
Remember our schedule guys! Closed Friday and Saturday, the good Lord saw fit to grace the commoners with Boxing Day on Sunday thankfully 🙂 This workout should be relatively fast, but around 6-10 minutes is generally understood as the time domain without just smashing your spine to bitty bits. Lots of good scaling options for deadlifting as well as Handstand Push-ups, upside down is the goal, but anything that makes your shoulders stronger is really the goal 🙂