SugarWOD

WORKOUT OF THE DAY

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WOD: 6-25-14

Skill:  15 mins to find a heavy set of:

4 Shoulder Press

WOD 1: For time:

3 Power Clean + 3 Hang Power Clean (135/95)
200M Run
3 Power Clean + 2 Hang Power Clean (135/95)
200M Run
3 Power Clean + 1 Hang Power Clean (135/95)
200M Run
3 Power Clean (135/95)
200M Run
3 Power Clean + 1 Hang Power Clean (135/95)
200M
3 Power Clean + 2 Hang Power Clean (135/95)
200M
3 Power Clean + 3 Hang Power Clean (135/95)
200M

WOD 2: For time:

3 Power Snatch + 3 Hang Power Snatch (115/75)
200M Run
3 Power Snatch + 2 Hang Power Snatch (115/75)
200M Run
3 Power Snatch + 1 Hang Power Snatch (115/75)
200M Run
3 Power Snatch (115/75)
200M Run
3 Power Snatch + 1 Hang Power Snatch (115/75)
200M
3 Power Snatch + 2 Hang Power Snatch (115/75)
200M
3 Power Snatch + 3 Hang Power Snatch (115/75)
200M

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Eat your vegetables…

I sincerely doubt that I am alone in my experience of blissful gluttony during vacation.  With the sheer pleasure that comes with consuming enough frozen dairy to kill an actually milk cow, comes the consequence of not just feeling terrible, but also, the fact that I don’t feel as amazing as I normally do (which are two different things).  If all you are looking forward to is eating poorly, you should couple that with feeling equally as bad.  If you are looking forward to feeling crappy during a vacation, then maybe you need to re-check a few things.  Be proactive in off setting your ‘alternate appetite’ by eating something green and (at least) moderately healthy for every time you indulge.  That way you won’t feel either terrible amazing or amazingly terrible.

Another great last sentence,

CG

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WOD: 6-24-14

Skill:  3 rounds of:

Wall Runs (facing the wall or away from wall)
Ring Dips
Strict Press (up to 115/75)

WOD 1: 5 rounds for time of:

30 Double Unders
20 Overhead Lunges (45/25)
10 Push Ups

13 minute cap

WOD 2: 5 rounds for time of:

30 Double Unders
20 Overhead Lunges (85/55)
10 Handstand Push Ups

13 minute cap

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I did doubles just about every day this week…

Between Ghirardelli and Edy’s, this past week was a hard one.  My shoulders had to support the weight of those waffle cones.  My abs has to sustain the almost constant onslaught of calories.  But the gold medal goes to my stomach, which worked exceptionally hard because of the roller coastering that was also taking place.  Every lick was thrilling, until they stopped being so.  When you overdo the cheating, you start to notice just how much junk food can affect you.  Do you have any old injuries that have gone away?  They will magically hurt if you increase your inflammation enough!  Enjoy recovering quickly from workouts?  That power will also magically disappear as you increase your inflammation enough!  The take away here is to enjoy yourself…absolutely enjoy yourself.  But also be mindful that there is a direct correlate between how much you will enjoy junk food and how terrible you are going to feel.  Find the right balance and don’t let your today affect your tomorrow.

That last sentence was pretty poetic huh,

CG

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WOD: 6-20/21/22/23-14

WOD:  EMOTM for 24 minutes:  Odd:  6 Russian KBS (24/16) 6 Goblet Squats (24/16) Even:  6 KB Lunges (3 each leg) (24/16) 6 KB Press (3 each arm) (24/16)

Team WOD 1:  For time:  70 Box Jumps (24/20) 70 Jumping Pull Ups 70 Kettlebell Swings (16/12) 70 Walking Lunge Steps 70 Knees to Elbows (100 Kick Outs) 70 Push Press (45/45) 70 Superman Extensions 70 Wall Balls (20/14) 70 Burpees 70 Double Unders (100 Kick Outs) WOD 2:  Filthy fifty:  For time:  50 Box Jumps (24/20) 50 Jumping Pull Ups 50 Kettlebell Swings (16/12) 50 Walking Lunge Steps 50 Knees to Elbows 50 Push Press (45/45) 50 Superman Extensions 50 Wall Balls (20/14) 50 Burpees 50 Double Unders

Team WOD 1: For time: 21 Thrusters (75/55) 21 Pull Ups (each) 30 Hang Power Snatch (95/65) 15 Thrusters (75/55) 15 Pull Ups (each) 30 Power Clean and Push Press (95/65) 9 Thrusters (75/55) 9 Pull Ups (each) Team WOD 2: For time: 21 Thrusters (95/65) 21 Pull Ups (each) Isabel: 30 Power Snatch (135/95) 15 Thrusters (95/65) 15 Pull Ups (each) Grace: 30 Power Clean and Jerk (135/95) 9 Thrusters (95/65) 9 Pull Ups (each)

Skill:  3 rounds of:

Chin Ups
Military Pull Ups
Muscle Ups / Ring Rows

Choose your own adventures:  WOD 1:

3 rounds for time with a 12 min cap or 12 min AMRAP of:

Box Jumps
One barbell movement
Push Ups

Choose your own adventures:  WOD 2:  

3 rounds for time with a 12 min cap or 12 min AMRAP of:

Box Jumps
One barbell movement
Handstand Push Ups

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I don’t know what happened!…

I posted all of the workouts and they didn’t show up!!!  Worse yet, all of the picture that were  last uploaded to WordPress are gone (thus I have NM explaining how this situation feels).

In any direction, I am back in the Back Bay baby!!!  After a week of vacation in the happiest place on earth, I have come back wiser and with the capacity to displace more water.  Let’s talk all about going on vacations, eating ice cream twice a day, working out with a 55 lb. vest on, and maybe a thing or two about eating some vegetables.

It’s going to be a good week,

CG

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Just think about all of the witty banter you missed out on!!!  We’ll make it up, no worries…

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WOD: 6-22-2014

Team WOD 1: For time:

21 Thrusters (75/55)
21 Pull Ups (each)

30 Hang Power Snatch (95/65)

15 Thrusters (75/55)
15 Pull Ups (each)

30 Power Clean and Push Press (95/65)

9 Thrusters (75/55)
9 Pull Ups (each)

Team WOD 2: For time:

21 Thrusters (95/65)
21 Pull Ups (each)

Isabel: 30 Power Snatch (135/95)

15 Thrusters (95/65)
15 Pull Ups (each)

Grace: 30 Power Clean and Jerk (135/95)

9 Thrusters (95/65)
9 Pull Ups (each)

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Have you done the survey yet?…

If so, congratulations! You have had a very productive and balanced weekend. If you haven’t been capable of answering ALL 6 of those questions, you should have had an absolute blast of a weekend! So much so, that maybe you should slow it down a bit and relax. Relax and answer the survey.

We want to hear about how much you like me,

CG

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WOD: 6-21-2014

Team WOD 1: For time:

70 Box Jumps (24/20)
70 Jumping Pull Ups
70 Kettlebell Swings (16/16)
70 Walking Lunge Steps
70 Knees to Elbows
70 Push Press (45/45)
70 Superman Extensions
70 Wall Balls (20/14)
70 Burpees
70 Double Unders or 100 Kick Outs

WOD 2: Filthy fifty: For time:

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (16/16)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/45)
50 Superman Extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders

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Happy Saturday…

I heard a few of you really, really enjoyed the run. Maybe we should pull it into the normal repertoire. Like a once a week thing maybe!? Anyway, please note that there is a team version of this workout and an individual version! The filthy fifty is way too easy to break up as it is. In fact, Chris Spealler does it in 13:13…

Can’t be that bad,

CG

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