Good Lord Its Hot

What a weekend of weather we just had. I am sitting in my room right now cooking and that is with the AC blasting.

For those wondering the Surprise workout I gave on Saturday looked like this. As soon as I witnessed the final three workouts at the CrossFit Games this year, where Dave Castro told the athletes what the wods were 30 seconds before they began each workout, I wanted to try and provide that experience for you guys. So here is what I came up with. Everyone met at the concrete steps where I told them that they would climb up the stairs to an school half a block away were a turned over whiteboard would reveal their first workout. After completion they would go back down the stairs and then back up to the school and the second white board would reveal their 2nd wod. Same thing for number three.

Big props to my mom who came to the gym at 8am with me to load up all the dumbells into her car and she hung out till both classes were done. I thought that was a pretty nice thing for her to do on a sunny Saturday morning. Thanks JJ.

Monday WOD:

A. Dead Deadlift 5x5
B. Back Squat 8,6,4
C. AMRAP in 20 min
10 burpees
1 building lap

The Dead Deadlift means you cannot tap and go the sets. Each rep must come from dead weight. I am also going to be really strict about the burpee standard today. If you don't have both hands straight up while you are off the ground I am going to call you on a no rep. If you get called the entire motion doesn't count. You don't just get to redo the jump. Think of the top of the burpee like the top of the shoulder press. Also look straight ahead and that will get your hips opened up and your torso straight.