Wreck It WOD Weekend 8/5/16

Time to get your fitness game strong before you head out to see Suicide Squad!  Make the Joker Proud and test yourself with this Bonkers Workout.  Brought to you by WOD-RX!

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This weekend is a bit different.  Your challenge is to finish.  The faster your time, the more insanely fit you must be.  If you don’t complete all the reps, take note of what you accomplished and set a course to tackle your weaknesses.  You can crush this test anywhere.  Just get your mind right, focus, and grit through the burn.  Welcome to the Suicide Squad performance exam!

suicide squad

 

100 Chest to Floor Pushups

100 Ass to Grass Squats

100 Lunges

100 Outside Knee Mountain Climbers

100 Leap Frogs

100 Bench Step Ups

300 Jump Rope

50 Burpees

100 Crunches

50 Leg Lifts

2:00 Plank

 

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Weekend Workout 4/22/16

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We are proud to have partnered with WOD-RX to bring you this weeks Wreck It Weekend Challenge!  Check out their Facebook page and their stores for some sweet workout equipment, apparel, and gear.  They are genuinely in it to help others reach their potential and Wreckognize is honored to be associated with such an awesome local company!

 

The Boss:

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30 Burpees

100 sit ups

30 Squat Jumps

60 Squats

60 Push ups

60 Lunge Twists

150 Jump Ropes

 

The Sam Jackson:

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45 Burpees

200 sit ups

45 Squat Jumps

90 Squats

90 Push ups

90 Lunge Twists

250 Jump Ropes

 

The Leo:

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60 Burpees

300 sit ups

60 Squat Jumps

120 Squats

120 Push ups

120 Lunge Twists

400 Jump Ropes

 

These will be painful.  Challenge yourself and find the real Grit you have underneath.  Wreck It!
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Check Your Ego

CHECK YOUR EGO”.  It’s the first thing I see spray painted on the rubber mats  as I walk through the garage door to this poorly insulated building that greenhouses heat making it 20 degrees hotter inside than outside. Luckily there are two industrialized fans circulating the summer heat. “Check your ego….” I say to myself and chuckle on the inside. These guys don’t even know. If anything they are about to get a reality check after I finish this workout. I’m a former professional athlete, I’ve been through the grind, I’ve done it all.  In fact, I bet no one here can come close to the weight I push on any of my max lifts. There’s already a class going on, so I get a sneak peek into the workout I’m about to own. Guys shirts are off, women making ‘METAL FACE’ (what I call the face you make when the blood rushes to your head from straining, as if you were attending a heavy metal concert). Everyone is shimmering in a thick sweat, the rap music is blaring, and everyone’s heart is nearly beating out of their chest. I see the look on their faces as they glance at the timer. The clock winds down to under a minute and, and these people are giving it their all. I begin to get a little nervous. I know I haven’t made a metal face like they have in a long time. It’s something you may see 1 out of 50 gym members reach at your local air conditioned gym. If you haven’t guess yet, I’m in a Crossfit gym – A place where I never thought I would step foot.

CrossFit

I’ve sized this place up and have made my internal presumptions. I’m greeted by some of the other members waiting for the next class to start. Some of them look like your everyday average person, some are out of shape, and some of them are built with a physique that is what attracted me to Crossfit. “5:30!”, yells our instructor, and everyone rushes outside to the line spray painted ‘0 meters’. I’m hit with a flash back of my athletic days when we stretched as a team. We’ve got an 800 meter run that I am not excited about, but I finish first because I’ve promised myself I’m not losing anything today. We do a couple more stretches inside along with some light barbell movements. I make sure my form is perfect because no one will tell me how to lift. Of course, he comes over and instructs me to keep the weight closer to my body on the deadlift. I wanted to look at him and ask this man, “Can you deadlift 635lbs raw? Don’t tell me how to deadlift.” I do a couple more reps until he is pleased with my form before he calls us around the board to see today’s WOD, or, Work Out of the Day.

First thing you’ll learn in Crossfit is the language – AMRAP, HSPU, EMOM, DL, S2OH, etc. – I am not intimidated by this because I googled them all earlier that day.  He reads the WOD off the white board to us, “Today’s strength is you have 20 minutes to find your 3RM C&J (3 Rep Max Clean and Jerk), and the WOD is a 15 minute AMRAP 20 DL, 10 BFB, 10 HSPU (As Many Rounds as Possible of 20 deadlifts, 10 bar facing burpees, 10 hand stand push-ups) here are your Prescribed Weights. Guys 185lb scaled 155, Women – errrr,I honestly didn’t pay attention to the women’s weight because: A. Not a woman B. Don’t care C. Still trying to figure out why he’s telling me to go so light on Deadlifts and prescriptions, bro.

Work out begins, and I am clearly the strongest in the class. The movements are not foreign to me. I Clean and Jerk 285 pounds, and I’m pretty smug with that number because I haven’t done a power clean since high school and it’s the most in my class. On to the AMRAP! We get about a 5 minute break to set up our weights, and I’m still pondering this prescribed weight of 185 lbs, so I walk over to the instructor and say I’m going to do 225 on the deadlifts. I load it up and everyone in the class kind of looks at me like I’m crazy, but they don’t know me. I’m an elite athlete, people. Prepare to feel my presence and alpha-ness. The rap music cranks up, and it’s Back to Back by Drake. I am about to crush these weights like Drake crushed Meek Mill. I rep out 20 deadlifts quickly, and start the bar facing burpees. I do four burpees, and that’s when I know that I have made a mistake. My weight is too heavy, and I’m not in as good of shape as I thought I was. These next 13 minutes and 30 seconds are going to be rough…..and they were.

The hand stand push-ups were tricky because I hadn’t figured out the kipping motion and, after one set of those, I determined that I should stop because the amount of blood rushing to my head was about to cause me to pass out. I found myself doing the alternative movement, The pike push up, with the other members who hadn’t mastered their HSPU either…they were mostly women… Okay. They were all women and me. I finally finish one round only to realize most the class had nearly finished their deadlifts for round 2. I’m trying to catch my breath and quinch my thirst as I’m being told to “get back to the bar” by my coach. When the timer struck zero and my 15 minutes AMRAP was over, I laid there motionless on the rubber mats staring at the fan above me while my heart tried to escape my chest. Crossfit was an eye opener, I realized I had become a lop sided athlete – Out of shape, out of sync, and not nearly as well rounded as I thought I was.

Lifting has always been a large part of my life. It’s something I’ve done for a long time, and I wouldn’t call myself a professional or a strength coach, but I like to think I know a lot more about it than most. I’ve done similar things to crossfit during my days as a high school football player, junior college baseball player, and division 1 baseball athlete at Ole Miss, but I found myself a year removed from baseball, and I realized that I hadn’t really pushed myself at the things I WAS NOT good at. If there’s anything you should take away from this article it’s this phrase right here,

Be comfortable being uncomfortable

It’s a phrase we used a lot at Ole Miss, and if you really sit and think about it, we are all guilty of avoiding things that make us uncomfortable. Working out is just one of them. Sure, I pushed myself at the things I was good at (Squat, Deadlift, Bench, your typical beach body gym movements) because I was comfortable there. I was in my comfort zone of being the ‘strong guy’ at the gym, but basically everything else was lacking and after only a couple minutes of Crossfit, I was extremely uncomfortable.

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I wasn’t necessarily a fat and out of shape guy, and you definitely wouldn’t say I had a ‘dad-bod’, but I didn’t like the way I looked. I hovered around 13% body fat at 225 pounds. I would turn on the tv and flip through the channels and catch the crossfit games, and see these guys with their shirts off (NO HOMO!) and on the outside I’d make fun of crossfit, but if you cut me open, I wish I looked like those guys. Big, strong, athletic, under 10% body fat, and a well-rounded athlete. I’ve used the term well rounded a couple times. Let me explain what I mean. I can back squat around 550 pounds raw, but struggled to front squat 300 lbs. or overhead squat even 135 pounds. Why is that? Well there are several reasons, it wasn’t lack of strength really, but more technique and flexibility. Basically, I had become stiff and inflexible from being a meat head in the gym and not running or sprinting. I had turned into a guy I didn’t like very much. I was ready for a change in my routine to start reaching physique goals I had for myself, and for me, Crossfit was the answer to these problems.

The biggest knock on Crossfit is the injuries. If you googled “Crossfit not safe”, you’d find tons of articles knocking the sport. There are plenty of Youtube videos and memes mocking it, and it’s easy to come to the conclusion because of outside pressure that you will get hurt in Crossfit. But here’s the thing, if you ask any lifter who demands a lot out of his body and pushes him or herself to a limit of physical exhaustion, you will probably get hurt at any activity eventually. I’ve hurt myself in the gym, on the baseball field, on the football field, and if I continue to push my body to the limits at Crossfit, I’ll probably add it to the list too. If you are a newbie to lifting and are considering Crossfit, here’s my advice – learn the core movements. The things you will be doing every day such as: squats, front squats, power cleans, hang cleans, jerks, push press, deadlift, and snatches. If a person who had never lifted before tried these movements in any gym, you’d risk injury. That’s why the instructors at my gym hand you a PVC pipe if your technique just isn’t there yet.

Another one of the reasons that I was so attracted to the Crossfit gym is the group environment. Once you get your first Crossfit workout under your belt, you’ll realize that you can’t duplicate the environment in other gyms. Maybe some can, but I can’t push myself to the same intensity alone as I do at my box (lingo for Crossfit gym). It brings me back to my college days running stadiums, pulling sleds, and running sprints with the team. We pulled together, and we all finished together. We made each other better, and you get this same feeling in a Crossfit gym. Because of the intensity and others pushing you past the limits you thought were physically possible for yourself, you’ll see quicker results in the gym. With Crossfit along with a clean diet, I was able to reach my physique goals that I could have never obtained alone in my gym. There’s something therapeutic about getting your ass kicked in a gym with your muscles aching after you just finished a workout that you didn’t even think was possible for yourself.

A year ago, if someone asked me about Crossfit, I would have told them to not even think about it. Now, I would recommend anyone to going full Crossfit. For the newbs looking to get into a gym, give Crossfit a try. Yes it’s hard, but it’s rewarding. No one’s expecting you to be ready for the Crossfit games after a couple classes.  If you’re an experienced lifter like me but have never been able to reach those goals you’ve wanted, I go to my box 2-3 times a week and get my butt kicked. The other days I hit up my local gym to fill the gaps on other lifting I enjoy. After a couple months of Crossfit, my maxes in the gym actually jumped after I thought I had plateaued. Along with stronger lifts, I was also in better shape and could workout longer and harder than before. Whoever you are, just remember to CHECK YOUR EGO at the door, or the WOD will do it for you.

Guest post by:

Zach Kirksey

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You Will Not Out Work Me

This is the mentality we must adopt in order to find the potential we all have locked inside.  Each person has a Lion locked within his or her soul that is begging to be freed and fed.  There is a resolve, a passion, a ferocity, and a drive that will carry us through any obstacle placed in our way.  It is the heat that rises up the back of your neck when someone says you can’t do something.  It is the burn in your lungs after a hard workout or a long run.  It is the the feeling of complete elation after you accomplish the impossible.  It is the feeling of life rushing through your body.  Release your Lion.  Let the Beast Eat!

“You might be smarter than me.  You might come from privilege. You might have more talent than I do.  But you will NOT out work me!”

– Eric Thomas-

Be determined, motivated and empowered to reach whatever goal you have chosen.  Do Not be outworked.  Do Not compare yourself to others.  You are better than you give yourself credit for.  Let your unflinching work ethic speak for itself.  Life will not be a cake walk.  There will be times of extreme discomfort.  You will be faced with seemingly immovable obstacles and the walls of life will close in to choke your resolve.  Hard decisions will need to be made, sacrifices must be taken, and your will to continue will be tested.  It is forward or fall.  Life or death.  Happiness or despair.  We all have a choice in this wonderful life of ours.  Your work ethic must be an unrelenting monster.  Never allow someone or something to beat you because you didn’t prepare enough, work hard enough, or fight with everything you possess.

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We all have one shot to live the life we believe we can.  If you have a dream and it is hard to make that dream a reality, good.  Rise to the challenge.  No matter what, DON’T EVER QUIT.  Never, ever give up on what it is you want out of life.  Be honest with yourself about who you are and what you want, decide on a plan of action, and move forward every day.  When you get knocked down, get back up.  If the day is going bad, be thankful you’re alive and make an adjustment.  Keep your hands up and fight until the bell rings.  Whenever you are afraid of something and that crippling fear starts to constrict your drive, do something.  Anything!

Action is the cure for fear.  Once you take action, your brain has to focus on the task at hand and there will be no time to think about how scared you are.

If you prepare properly, work diligently, act accordingly, push ferociously, and never give up, there is literally no limit to the things you can achieve.  Don’t let the world beat you because you didn’t give it your very best.  Hold yourself to the highest standard you can and work your ass off to meet it.