Wednesday, November 23, 2011
There's a lot going on over the next few days, so let's get to it! First off, tonight I'd like to invite all of you to a big swing dance at The GulfPort Casino in beautiful downtown Gulfport. I know, I know...I can hear it now: "Dude, you're a 6'5, 235lb CrossFitter...why the hell are you telling us about swing dancing...have you f*cking switched teams on us?! "What are you going to recommend to us next...mimosa's and a Sandra Bullock flick?"
Relax, prom queen...settle down and hear me out. Swing dancing requires some skills, son, like balance, coordination, timing, speed, stamina, rhythm, and if you're doing lifts, strength. Kinda sounds like a certain type of workout we do, huh?! Ultimately, though, swing dancing is all about the music and the dance itself.
Being able to lead my wife through endless variations of cool moves on the dance floor whilst listening to a live band lay down some jump-blues is about the second best thing I can think of to be doing ; ) And don't worry; even if you only have the dance skills of a post apocalyptic zombie, it's still a blast. Check out the link above for more the details. I guarantee you you'll earn big brownie points with your woman by showing her that you can actually think/talk about something other than sports for 2 seconds.
Next up I just want to say a big THANK YOU to all of you that read my blog and come to my gym and give me a 100% day in and day out. You guys are all rock stars and I consider myself a very lucky guy to get to come into the gym and beat you down...er...I mean...TRAIN YOU everyday! lol
Lastly, tomorrow is my birthday, and though we won't be open because it's a holiday, I'm personally inviting all of you to get your pie stuffed asses over here at 9am Friday for Roy's Birthday Beatdown Bonanza of Bodaciousness workout that will probably cause you to seek salvation and wish you'd never been born. I know...sounds like a good time, right? Later, dudes.
WOD
Deck of Cards aka The Workout Of Death
Using a full deck of cards (jokers included) draw a card and do the exercise and reps that correspond to it: Continue in this fashion until you have completed the whole deck of cards
All red cards 2-10 - Pushups (ex: a 4 of hearts would be 4 pushups)
All black cards 2-10 - Air Squats
Jack - 15 Pullups
Queen - 20 Jumping Alternating Lunges
King - 15 Situps
Ace - 10 Burpees
Joker - 100 Foot Bear Crawl
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pullups |
crossfit |
pushups |
wod |
burpees |
bear crawls |
deck of cards