Chris Isernio

STOP!!
BEFORE YOU START EATING TODAY, ASK YOURSELF, IS THIS THE DAY I’M GOING TO TAKE CONTROL OF WHAT I EAT, OR JUST KEEEP HEADING DOWN THE SAME PATH I’VE BEEN ON FOR YEARS.
AT LEAST YOU KNOW WHAT YOU GET IF YOU CHANGE NOTHING, RIGHT?

EVERYTHING IN YOUR LIFE IS A CHOICE.
RIGHT NOW, IF YOU ARE STILL EATING CRAP, THIS IS A CHOICE.
EVERY MOVE YOU MAKE IS A CHOICE. YOU CAN CHOOSE TO DO NOTHING ALL DAY, RIGHT.
YOU CAN CHOOSE TO NOT GO OUT AND WORK TO PROVIDE FOR YOUR FAMILY OR YOU CAN CHOOSE TO DO NOTHING.

SAME HOLDS TRUE FOR EVERYTHING IN YOUR LIFE, EVEN WHAT YOU CHOOSE TO PUT IN YOUR MOUTH.
THERE’S NO EXCUSE FOR EATING POORLY, OTHER THAN… YOU WANT TOO.
I DON’T GO FOR THE SHIT EXCUSES PEOPLE USE TO EAT POORLY… “I HAVE KIDS”, “I GOTTA HAVE SOME SUGAR, RIGHT”
“I CAN’T DO NO SUGAR AT ALL” “DON’T WE NEED SUGAR”.

THESE ARE ALL BULLSHIT EXCUSES TO MAKE YOU FEEL BETTER ABOUT THE CRAP YOU PUT INTO YOUR MOUTH.
SO JUST FUCKIN STOP!

SHORT ENOUGH!!!!

YOU HAVE CHOICES, YOU DO NOT HAVE TO EAT CRAP.
EVERY TIME YOU’RE ABOUT TO EAT SHIT THINK ABOUT WHAT YOU’RE DOING.
YOU WORKOUT SO HARD IN THE GYM AND THEN TO RUIN IT OVER SOMETHING SO STUPID!
DON’T YOU WANT TO SEE WHAT ALL YOUR HARD WORK LOOKS LIKE?

I CAN GUARANTEE YOU, THERE IS ABSOLUTELY NO WAY YOU’RE GOING TO SEE WHAT YOUR HARD WORK LOOKS LIKE IF YOU KEEP COVERING IT UP WITH LAYERS OF FAT.

MAKE WISE CHOICES TODAY, YOU CAN WAKE UP THE SAME PERSON YOU WERE YESTERDAY OR SOMEONE BETTER. IT’S UP TO YOU.

“MEAT AND MARIJUANA!!!!”

I’VE HEARD THE EMAILS ARE TOO LONG…

STOP EATING SUGAR!!!!

GET IT, STOP THE FUCKING SUGAR. IT’S KILLING YOU.

TAKE CONTROL OF WHAT YOU PUT INTO YOUR MOUTH. THIS IS JUST FOOD.
CHANGE THE WAY YOU LOOK AT FOOD.
FOOD IS FOR FUEL.
THE ONLY THING THAT WILL HAPPEN IF YOU DON’T EAT FOOD IS… YOU’LL DIE.
NOTHING ELSE WILL HAPPEN.
SO THERE’S NO OTHER REASON TO EAT THEN TO LIVE.

INDULGING YOURSELF ONCE AND A WHILE FOR CELEBRATORY EVENTS IS FINE.
BUT EATING SUGAR EVERYDAY?
NEVER GIVING YOUR BODY A BREAK?

WAS THIS SHORT ENOUGH TO READ?


METCON:

DB BENCH PRESS 6-10 REPS
DB PULLOVERS 12-15 REPS
SUPERSET THE TWO EXERCISES
REST BETWEEN
4 SETS TOTAL

METCON:

50 CALORIES FOR EACH
SKI ERG
ROW
BIKE
THEN…
RUN 800

YOU KNOW WHAT TODYA IS?
TODAY IS ANOTHER DAY YOU HAVE AN OPPORTUNITY TO DO YOURSELF A FAVOR AND START EATING WELL.

I TRIED TO FIND ONE BENFIT OF SUGAR FOR OUR BODIES.
THIS IS WHAT I CAME UP WITH…
RISK OF HEART DISEASE.
WEIGHT GAIN
ACNE/ SKIN AGING
RISK OF TYPE 2 DIABETES/CANCER AND DEPRESSION
LOW ENERGY
HIGH BLOOD PRESSURE
INCREASES APPETITE FOR MORE SUGAR
CAUSES FATTY LIVER
KIDNEY DISEASE
INCREASED RISK OF DEMENTIA
INCREASE IN INFLAMMATION IN THE BODY AND JOINT PAIN
INCREASED IRRITABILITY
HIGH CHOLESTEROL

THIS IS WHAT YOU NEED TO STAY AWAY FROM:

Brown sugar

Corn sweetener

Corn syrup

Rice syrup

Dextrose

Maltose

Barley malt

Fructose sweetener

Fruit juice concentrates

Glucose 

High-fructose corn syrup

Honey

Invert sugar

Lactose

Maltose

Malt syrup

Maple syrup

Molasses

Pancake syrup

Raw sugar

Sucrose

Trehalose

Turbinado sugar

IF YOU SEE ANY OF THIS CRAP IN THE INGREDIENTS, PUT IT BACK ON THE SHELF. ACTUALLY, THERE’S NO REASON FOR YOU TO BE ANYWHERE
OTHER THAN ALONG THE PERIMETER OF THE GROCERY STORE.
NO SUGAR ON THE PERIMETER.


THERE’S BASICALLY NO REASON TO EAT THIS SHIT OTHER THAN TO CAUSE HAVIC ON YOUR BODY.
THIS IS WHAT YOU NEED TO ASSOCIATE WITH SHIT FOOD.
YOU NEED TO UNDERSTAND WHAT SUGAR IS DOING TO YOU.
I’M HOPING WHEN YOU SEE ALL THE NEGATIVE EFFECTS ON YOUR BODY, YOU WILL THINK TWICE ABOUT EATING SUGAR.
I KNOW, IT’S NOT THE EASIEST THING TO DO.
BUT, MAYBE IF YOU REALIZE WHAT THIS CRAP IS DOING TO YOU, IT WILL SINK IN.

KNOW THAT WHEN YOU EAT SUGAR, YOU’RE ACCEPTING THE FACT THAT YOU ARE OK WITH PUTTING ADDED FAT ONTO YOUR BODY.
WHILE YOU’RE SITTING THERE OVER EATING SUGARY SHIT, YOUR BODY IS TRYING TO KEEP UP WITH THE AMOUNT OF SUGAR IN YOUR BLOOD
YOU JUST INHALED BY RELEASING INSULIN.
WHEN YOU KEEP EATING SUGAR YOUR PANCREAS HAS AN ISSUE WITH KEEPING UP WITH THE INSULIN. EVENTUALLY WHEN YOUR BODY BECOMES RESISTANT TO INSULIN AND YOUR PANCREAS HAS HAD ENOUGH; NOW YOUR PANCREAS ISN’T WORKING PROPERLY, YOUR BODY DOESN’T RESPOND TO INSULIN. INSULIN ALSO INCREASES INFLAMMATION IN YOUR ARTERIES, THAT’S ALWAYS GOOD FOR YOU.

IF THIS ISN’T ENOUGH TO MAKE YOU STOP EATING SUGAR, MAYBE THIS WILL HELP.

LADIES, SUGAR IS RELATED TO WEIGHT GAIN OF THE ASS! YES, EVERY TIME YOU EAT SUGAR, YOU MIGHT AS WELL GO GRAB A NEW PAIR OF PANTS CAUSE YOUR ASS INSN’T GOING TO BE GETTING ANY SMALLER!

AS MUCH AS WOMEN HATE FAT ASSES, MEN HATE LIMP DICKS!
THAT’S EXACTLY WHAT HAPPENS WHEN THERE’S TOO MUCH SUGAR IN YOUR BLOOD.
WHEN YOUR CIRCULATORY SYSTEM IS EFFECTED AND BLOOD FLOW IS NOT WORKING PROPERLY IT MAKES IT DIFFICULT TO GET AN
ERECTION!

IS THIS WHAT WE’RE AFTER?
CHUNKY BUTTS AND LIMP COCKS!
WHAT KIND OF A SOCIETY IS THAT!

THIS IS WHAT SUGAR IS DOING TO OUR COUNTRY.
ARE YOU GOING TO BE A PART OF IT?
ARE YOU GOING TO IGNORE YET ANOTHER EMAIL EXPRESSING THE DANGERS OF SUGAR?

OR, ARE YOU FINALLY GOING TO MAKE A CHANGE TO BETTER YOURSELF?
ARE YOU GOING TO CONSTANTLY FORCE YOUR BODY TO LIVE IN A STATE OF INFLAMMATION AND STRESS?
THIS IS HOW YOU WANT TO TREAT YOUR BODY?
YOUR BODY THAT DOES WHATEVER YOU TELL IT TO DO WITHOUT COMPLAINT, AND YOU CHOOSE TO ABUSE IT?

THIS FINE PIECE OF INSTRUMENT THAT YOU HAVE BEEN GIVEN WITHOUT GIVING UP ANYTHING WHATSOEVER!

YOU KNOW WHO SACRIFICED THEIR BODIES FOR YOURS!!!!
YOUR MOTHER!

THAT’S RIGHT YOUR POOR MOTHER SAT IN LABOR FOR PROBABLY 187 HOURS IF YOU ASK ANY WOMAN WHO SPAWNED A CHILD, AND NOW YOU WANNA DESTROY WHAT SHE GAVE YOU?
ARE YOU FUCKIN KIDDING ME?

YOU SHOULD BE KISSING YOUR MOTHERS ASS, NOT ABUSING THE BODY SHE GAVE YOU?

I HOPE THIS HELPS YOU REALIZE THAT WHEN YOU DECIDE TO EAT SHIT, YOU UNDERSTAND ALL THE STRESS YOUR BODY IS UNDER.

IF NOT FOR YOURSELF, DO IT FOR ALL THE MOTHERS OUT THERE!

METCON:

CROSSFIT GAMES EVENT #9

21-15-9
REPS FOR TIME OF:

BIKE FOR CALORIES
SNATCH 105/75

COMPLETE THIS WORKOUT AS FAST AS POSSIBLE
IF YOU NEED TO LOWER THE WEIGHT, DO SO.

-REST 5 MINUTES-

15 MIN AMRAP

RUN 400
25 DOUBLE UNDERS
5 CLEANS @165/105

SOMETHING IS CLICKING!
THERE’S A GOOD AMOUNT OF MEMBERS THAT HAVE LOST A SUBSTANTIAL AMOUNT OF WEIGHT ALREADY, AND THERE’S
A LOT MORE CONSIDERATION AMONGS OTHERS.
THIS IS AMAZING!

IMAGINE EVERYONE BANNING SUGAR FROM THEIR HOMES.
IF THE INSURANCE COMPANIES FOUND OUT THEY WOULD PROBABLY START A “NON GLUCOSE” PROGRAM, LIKE THE
“SAFE DRIVERS” PROGRAM.
IT’S INCREDIBLE THAT PEOPLE WILL DRIVE BETTER KNOWING IT WILL COST THEM LESS, BUT STOP EATING SUGAR AND
YOU’LL BE HEALTHIER AND POSSIBLY NOT END UP WITH A DISEASE… NAH, THAT’S NOT WORTH IT. MONEY ON THE OTHER HAND.
THAT’S WORTH IT. DUH!!!!

ANYWAYS, I’M THINKING THIS CHANGE OF HEART MIGHT HAVE SOMETHING TO DO WITH THE EMAILS.
SO ALL OF YOU WHO HATE THEM AND IGNORE THEM, YOU CAN GO SCRATCH YOUR ASS.
THIS IS TO ALL THE LOVELY PEOPLE THAT TAKE TIME TO READ VALUABLE INFORMATION THAT IS WRITTEN TO HELP YOU STAY HEALTHY.

WE’RE GOING TO HAVE A CONTEST.
I FIGURE THIS WILL KEEP YOU MOTIVATED AS WELL AS MYSELF.
BEFORE I GO IN FOR SURGERY WE’RE GOING TO TAKE EVERYONE’S BODY FAT, AS WELL AS MY OWN.
HERE’S THE DEAL.
IF YOUR BODY FAT CHANGES FOR THE WORST AND MINE CHANGES FOR THE BETTER, YOU LOSE.
LIKEWISE, IF YOUR BODY FAT CHANGES FOR THE BETTER AND MINE IS FOR THE WORSE, YOU WIN!
FOR EXAMPLE, LET’S SAY I GAIN 2% BODY FAT AND YOU STAY THE SAME, NOT HAPPENING BUT FOR SHITS AND GIGGLES, YOU WIN.

IF I STAY THE SAME AND YOU GAIN .5%, YOU LOSE!

THIS DOES NOT MEAN WE SAY, “HEY, WE’RE HAVING A CONTEST, I’LL EAT SHIT TILL THEN.
NO, THAT’S NOT HOW IT WORKS. IF THAT’S THE CASE IT’S NEVER GONNA HAPPEN AT ALL.


WARM UP:

3 MINUTES ON THE BIKE
SCAPULA PULLS 10 REPS
SHOULDER BAND WORK
SINGLE LEG RDL WITH DB 10 EACH LEG
SQUAT STRETCH WITH DB
CLAM SHELLS
GLUTE BRIDGES WITH BAND

METCON:

8 MIN AMRAP
35 DOUBLE UNDERS
5 PULL UPS
7 THRUSTERS @135/95

REST 5 MIN

METCON:

12 MIN AMRAP
15 BOX JUMPS @24/20
10 DOUBLE KB CLEANS OR SWINGS @55/35
10 BURPEES

MELISSA STOPPED EATING SUGAR COUPLE MONTHS AGO.
SHE LOOKS FUCKING INCREDIBLE, LIKE A TOTALLY DIFFERENT PERSON.
MELISSA IS 10LBS FROM HER GOAL WEIGHT, THEN I WILL SHOW YOU THE BEFORE AND
AFTER PICTURES.
MELISSA DIDN’T TRAIN ANY HARDER THAN BEFORE, SHE ALWASY TRAINED HARD.
IT’S NOT ABOUT TRAINING, IT’S ABOUT EATING!

ANY ONE OF US COULD HAVE MADE THE SAME DECISION MELISSA MADE A COUPLE OF MONTHS AGO.
RIGHT, SHE DIDN’T DO ANYTHING SPECIAL AT THAT TIME, SHE MADE THE DECISION.
THE ONLY THING SPECIAL MELISSA DID WAS EXECUTE HER DECISION, INSTEAD OF IGNORING HER DECISION
AS MOST OF US DO.

PEOPLE LIKE MELISSA HAVE SOMETHING SPECIAL.
ANYONE THAT CAN MENTALLY STAY STRONG AT NIGHT TIME AND OTHER EVENTS WHEN THE DEVIL IS LURKING AROUND
EVERY CORNER TEMPTING YOU, IS SPECIAL.
NOT MANY PEOPLE CAN DO WHAT SHE DID, I WOULD VENTURE TO SAY MAYBE 10% OF THE POPULATION IN THIS COUNTRY CAN
DO WHAT YOU DID. EATING WELL FOR TWO MONTHS! THAT’S UNHEARD OF IN THIS DAY AND AGE.
I MEAN OVER 50% OF THE COUNTRY IS OBESE, 25% ARE BLESSED WITH NOT BEING NEGATIVELY EFFECTED BY SUGAR AND THEN YOU GOT 25%
LEFT. OUT OF THAT 25%, HOW MANY YOU THINK HAVE THE POWER TO DO WHAT YOU DID?

THIS IS ANY OF US.
JUST GOTTA MAKE A DECISION.
OR, KEEP GOOFING ON THE EMAILS AND NOT DEAL WITH THE SITUATION.
ONCE AGAIN, IT’S YOUR CHOICE.

WARM UP:

BIKE FOR 2 MIN:
PERFORM 15 OF EACH MOVEMENT…
AIR SQUAT
SQUAT AND REACH (10 EACH SIDE)
GLUTE BRIDGE WITH BAND
CLAM SHELLS WITH BAND
V UPS
DEAD BUGS
PUSH UP INTO INCHWORM (5 REPS)
SINGLE LEG RDL (15 EA LEG)
SIDE LUNGE
KOSSACK

METCON:

10 MIN AMRAP
RUN 200
BACK SQUAT 10 REPS @BODYWEIGHT (5 SECONDS PER FULL RANGE)

METCON:

4 ROUNDS
50 DOUBLE UNDERS
25 TOES TO BAR
25 HIP EXTENSION

READ THIS, ITS SATURDAY. THE KIDS ARE IN CAMP. SO FUCKING READ IT.

I’M NOT GOING TO TALK ABOUT SUGAR. I’M GOING TO TELL YOU THE DIFFERENCE BETWEEN EATING WELL AND FUCKING STARVING YOURSELF.
I THINK THIS IS WERE THE BREAKDOWN HAPPENS.
I BELIEVE, FOR MOST PEOPLE WHEN THEY TRY TO LOSE WEIGHT, PEOPLE IMMEDIATELY THINK, “I HAVE TO STOP EATING”.

IS THIS WHAT YOU DO?
YOU DON’T HAVE TO ANSWER THAT, IT MAY NOT BE THE TRUTH ANYWAY.

I KNOW I HAVE SAID THIS IN THE PAST… BUT, IT’S TRUE.
WHEN YOU DON’T EAT AND DECIDE TO STARVE YOURSELF, YOU WILL SEE CHANGES QUICKLY BUT THEY ARE SHORT LIVED.
ONCE YOU START CUTTING YOUR CALORIES YOUR BODY WILL CATCH ON AND SLOW YOU THE FUCK DOWN TILL YOUR STOP BURNING SO
MANY CALORIES.
YES, YOUR BODY WILL SLOW DOWN IT’S METABOLIC RATE SO MUCH THAT YOUR BMR, WHICH WAS ONCE ROUGHLY 2000 TO 3000 CALORIES A DAY, IS NOW COMPARABLE TO THE AMOUNT OF CALORIES YOU’RE CURRENTLY EATING. SAY 500-1000 CALORIES A DAY IS WHAT YOU ARE CONSUMING NOW.

THAT WILL BE YOUR NEW BMR.
NOW, WHEN YOU GO BACK TO EATING YOUR NOMRAL CALORIC INTAKE, EVEN IF THE FOOD IS QUALITY AND NOT SHIT, YOU WILL PUT WEIGHT BACK ON.
I KNOW, IT SUCKS, BUT IT’S TRUE.

HERE’S THE DISTINCTION BETWEEN THE TWO LIFESTYLES.
FIRST, STARVING YOURSELF IS NOT A LIFESTYLE. STARVATION IS TORTURE, WHY ARE YOU TORTURING YOURSELF? ISN’T LIFE ENOUGH TORTURE WITHOUT HAVING TO STARVE YOURSELF?

STOP STARVING YOURSELF, THEN GETTING FAT AGAIN AND THEN STARVING YOURSELF.
WHO DO YOU KNOW THAT HAS SUSTAINED STARVING THEMSELVES FOR YEARS AND IS HEALTHY?
I’M PRETTY SURE IF THE PEOPLE IN THIS WORLD THAT ARE STARVING, WOULD DEFINITELY EAT A BIG MAC IF YOU PUT IT IN FRONT OF THEM.

SO LET’S ALL CALL A SPADE A SPADE (THIS HAS NOTHING TO DO WITH SKIN COLOR), YOU’RE NOT FUCKIN STARVING, YOU’RE TOO FUCKIN LAZY TO EAT WELL.
JUST STOP EATING SHIT!
THIS IS UNDER YOUR CONTROL. EVERY TIME YOU DECIDE TO EAT CRAP AND EVENTUALLY FEEL LIKE SHIT. THAT WAS YOUR DECISION.

HOW CAN YOU DO AROUND SAYING YOU CARE ABOUT YOUR FAMILY WHEN YOU DON’T EVEN CARE ENOUGH ABOUT YOURSELF TO EAT WELL??

IN ORDER TO ATTAIN A GOAL, YOU NEED TO BE FOCUSED ON THAT GOAL, CORRECT?
SO, IF YOU DON’T EAT AND STARVE YOURSELF ALL DAY YOU’RE TAKING YOUR FOCUS OFF YOUR GOAL.

LET ME EXPLAIN BEFORE YOU JUST IGNORE THE REST OF THE EMAIL, AND I AM FORCED INTO CONTINUING TO WRITE MY INFORMATIVE EMAILS.

IF YOU WOULD ALL JUST COMPLY, YOU WOULD’T BE BOMBARDED WITH EMAILS.

IF YOU DON’T LIKE READING THEM, THEN DON’T COME TO THE GYM. I DON’T TAKE THE TIME TO WRITE THIS SHIT SO YOU CAN IGNORE IT.
IF IT’S NOT IMPORTANT TO YOU, THAT’S FINE, THEN JUST IGNORE YOUR HEALTH.

BACK TO WHY EATING HEALTHY IS BETTER THAN STARVING YOURSELF.
EATING WELL CONSTANTLY PUTS YOU IN THE FRAME OF MIND YOU ARE TRYING TO ACHIEVE. EATING WELL IS JUST LIKE YOUR TRAINING.
LIVING A HEALTHY LIFESTYLE KEEPS YOU FOCUSED ON YOUR FITNESS GOALS.

STARVING YOURSELF DOES TWO THINGS, FORCES YOUR TO FOCUS ON NOT EATING ALL DAY, FORCING YOU TO THINK ABOUT FOOD CAUSE YOU AIN’T EATING IT!

OR, YOU CAN EAT HEALTHY WHEN YOU ARE HUNGRY ALL DAY LONG AND STAY FOCUSED ON YOUR GOAL.
WHEN YOU EAT HEALTHY ALL DAY, YOUR BODY BECOMES USED TO EATING WELL AND BEING HEALTHY.
YOUR BODY GETS USED TO BEING IN A BETTER STATE OF BEING.
WHEN YOU EAT SHIT YOUR HOMEOSTASIS IS ALL FUCKED UP!

I KNOW YOU MAY NOT FEEL IT, BUT THAT IS BECAUSE YOU ARE ALWASY IN A CONSTANT STATE OF FEELING LIKE SHIT.
SOME PEOPLE DON’T EVEN KNOW WHAT IT’S LIKE TO FEEL GOOD CAUSE THEIR CONSTANTLY EATING UNHEALTHY.

SO, WHAT’S IT GONNA BE?

YOU INTERESTED IN TICKLING THE BALLS OF A YOUNG ASIAN MALE OR ARE YOU GONNA FIGHT A FUCKIN GRIZZLY BEAR?

YOU MAKE THE CHOICE.
YOU WANT TO LIVE LIKE “THEY” WANT YOU TO LIVE?
BUYING ALL THE SHIT “THEY” PRODUCE WITH ONLY ONE THOUGHT IN MIND, $$$!
YOU THINK THESE COMPANIES THAT PUSH ALL THIS SHIT ON US HAVE ANYONE’S HEALTH IN MIND, OR JUST THEIR POCKETS??

WELL, IF YOU’RE BUYING THEIR SHIT, THEIR LAUGHING AT US WHILE WE END UP IN THE HOSPITAL WITH CANCER.

START FUCKING EATING WELL!!!!!
IT’S NOT THAT HARD, IT’S FINE TO ALLOW YOURSELF TO CHEAT ONCE AND A WHILE!
SHIT, I HAD A CHEESEBURGER WITH POTATO CHIPS INBETWEEN THE BUN! AND I ENJOYED EVERY FUCKIN SECOND OF IT!
THEN MY NEXT MEAL WAS NO SUGAR.
IT’S FINE TO CHEAT ONCE AND A WHILE, ALLOW YOURSELF TO ENJOY IT, BUT YOU CAN’T BE EATING SHIT ALL THE TIME.

AND DON’T YOU FUCKIN SAY, “IT’S EASIER FOR YOU CAUSE YOUR A MALE OR YOU’VE BEEN DOING IT FOR A WHILE”.
THAT’S A BULLSHIT EXCUSE THAT PATHETIC MOTHER FUCKERS USE TO JUSTIFY DOING NOTHING!

ANYWAY’S, HAVE A WONDERFUL DAY.
NO HUMIDITY TODAY!

METCON:


“ADAMBROWN“

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

2 rounds for time of:

295/195 pound Deadlift, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
195/125 pound Bench press, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
145/95 pound Clean, 24 reps

THERE’S A NEW VARIANT OUT THERE, IT’S CALLED… SUGAR.
IT KILLS YOU, LIKE THE OTHER ONE.
IT DESTROYS YOUR BODY INSIDE AND OUT, AND EVEN BETTER. IT KILLS YOU A LOT SLOWER THAN THE OTHER ONE, AND SOMETIMES
MAKES YOU SUFFER WITH DIABETES FOR YEARS AND YEARS! CRAZY RIGHT?
DO YOU LET YOUR PARENTS EAT SUGAR?
DID YOU LET THEM GO WITHOUT A MASK?
NUTS RIGHT, WE CAN ACTUALLY CONTROL THIS THING WE PUT IN OUR SYSTEMS. EVEN THOUGH WE KNOW IT’S BEEN PROVEN TO
DESTROY OUR BODIES AND FEED CANCER, WE STILL EAT IT.
BUT THIS VIRUS, THAT’S A DIFFERENT STORY. IT KILLS PEOPLE.
OH, OH, NOW I GET IT.

TODAY IS ANOTHER CHOICE, SO HERE WE GO AGAIN.
YOU GONNA CHOOSE TO KEEP THINGS THE SAME OR STOP EATING SUGAR AND ACTUALLY FEEL LIKE YOU WERE DESIGNED TO FEEL.
IT’S GOOD TO SEE A BUNCH OF PEOPLE CHANGING, YOUR BODY GOES THROUGH MASSIVE CHANGES WITH THE ABSENCE OF SUGAR.
LOOK AT PEOPLE WHO EAT WELL, LOOK AT STEVEY PAGELS. HE’S LIKE 70 AND HE’S PROBABLY GOT THE SAME BODY FAT AS MOST PLAYERS IN MAJOR LEAGUE BASEBALL.
THE PROOF IS THERE, IT’S JUST UP TO YOU NOW.


METCON:

5 ROUNDS
5 PUSH PRESS @135/95
10 BURPEES

REST 5 MINUTES

21-15-9
CLEAN 155/105
RING DIP/BAR DIP

ONCE AGAIN, I SEE A LOT OF TALK ABOUT NO MORE SUGAR IN SOME OF OUR DIETS! IT’S LIKE SOMETHING CLICKED, WAS IT THE HORRIBLE
WAY YOU FEEL AFTER EATING SUGAR?
WAS IT THE CONSTANT BOMBARDMENT OF EMAILS REGARDING SUGAR?
WAS IT THE SUGAR INDUSTRY EXPLOITING OUR WEAKNESSES THAT HAS YOU IN A BEHAVIOR MODIFICATION MODE?

WELL, WHATEVER IT IS KEEP IT UP AND IT WILL BE PAYING OFF VERY SHORTLY.
THINK ABOUT THIS, IF YOU STARTED EATING NO SUGAR WHEN I STARTED THIS CRAP. YOU WOULD HAVE BEEN OFF SUGAR FOR OVER A MONTH ALREADY.
FOR THOSE OF YOU THAT CHOSE TO DO NOTHING REGARDING YOUR DIET, YOU PROBABLY STAYED THE EXACT SAME, YES?

IF YOU ARE FEELING LIKE CRAP AND SELF PITTY THAT YOU DIDN’T DO THIS BECAUSE OF SOME LAME ASS EXCUSE, GOOD, YOU SHOULD FEEL LIKE CRAP. THIS IS SUGAR WE ARE TALKING ABOUT, IT’S NOT SOME KIND OF TRACTOR BEAM PULLING YOU TOWARDS IT EVERYDAY.
IT’S FOOD, THATS’ IT. JUST FOOD. THIS IS SOMETHING THAT “YOU” HAVE 100% OF CONTROL OVER, NO ONE ELSE BUT YOU.
I KNOW THE SUGAR INDUSTRY TRIES TO GLORIFY EATING SUGAR, EVEN THOUGH 10% OF THE U.S. POPULATION HAS DIABETES.
HMMM, THEY MAY NOT HAVE MY BEST INTEREST AT HEART!

PANDEMIC, YOU WANNA TALK ABOUT PANDEMIC? SUGAR HAS BEEN KILLING PEOPLE FOR

THIS FUCKING VIRUS NONSENSE HAD EVERYONE FLIPPING OUT RIGHT, BUT DIABETES, THAT KILLS ALMOST 1.5 MILLION HUMANS WORLDWIDE.
WHICH IS MORE THAN TWICE THE DEATHS OF COVID. DON’T WORRY ABOUT THAT, “I’LL NEVER GET DIABETES AND DIE, WHAT ARE THE CHANCES OF THAT!
WELL, A HELL OF A LOT MORE THAN DYING FROM COVID, AND THIS IS SOMETHING YOU HAVE TOTAL CONTROL OVER!

YES, TYPE 1 IS HEREDITARY BUT STILL IS BETTER STABILIZED WITH A LOW SUGAR DIET.

MAKE THIS A CHALLENGE TO YOURSELF. DON’T JUST IGNORE MY EMAILS EVERYDAY AND THINK IT’S GOING TO CHANGE.
SHIT AIN’T CHANGING, UNLESS YOUR LAZY ASS CHANGES IT.
TAKE THAT AS A CHALLENGE AND DO SOMETHING ABOUT IT.

DON’T LET FUCKIN BREAD OR PASTA COTROL YOU, YOU DON’T “HAVE” TO HAVE IT.

THIS IS SIMPLE, EAT:
MEAT
EGGS
FISH
VEGGIES
NUTS, SEEDS AND BERRIES
AND NO FUCKIN SUGAR.

THERE YOU HAVE IT, IT’S UP TO YOU NOW.
DO NOTHING AND GET NOTHING, OR DO SOMETHING TO CHANGE THE WAY YOU LOOK.
SOMETHING EVERYONE IS INTERESTED IN DOING.
IN TWO TO THREE MONTHS OF EATING WELL, YOU WILL HAVE ACCOMPLISHED WHAT I WOULD SAY 95% OF THE COUNTRY CAN’T DO.
THAT MEANS NOT PUTTING SUGAR INTO YOUR SYSTEM FOR TWO TO THREE MONTHS.
IS THAT POSSIBLE?

METCON:

RUN 800
20 SWINGS @70/55
20 BOX JUMPS @24/20
20 V-UP
5 ROUNDS FOR TIME

THIS IS FUCKIN AWESOME!
JUST BETWEEN SEAN AND LISA, THEY’VE DROPPED 85LBS IN SEVERAL MONTHS TIME!
HARRY IS GETTING IN CONTEST SHAPE AGAIN.
STEVE AMBRO ISN’T CHUBBY ANYMORE, THINGS ARE LOOKING UP!
SO BASICALLY IF YOU’RE EATING SUGAR, YOU BETTER SECONDS GUESS YOURSELF CAUSE EVERYONE IS ON THE “FUCK THE SUGAR” BANDWAGON.

IT’S NOT HARD, FIRST ORDER, GET RID OF ALL THE SUGAR IN YOUR HOUSE. IF YOU DON’T, THE BOOGEYMAN IS COMING TO TAKE IT.
DON’T CALL THE COPS, WHATEVER YOU DO, I’M JUST THERE FOR YOUR SUGAR.


WORKOUT:

100 REPS OF EACH
PUSH UPS
RING ROW/BARBELL ROW
10 X 10
NO REST KEEP FLIPPING OVER EITHER DOING PUSH UPS OR ROWS.

REST 5 MINUTES

4 X 3 MINUTE ROUNDS
3 MINUTES TO COMPLETE:
ROW 500 METERS
MAX REP WALL BALLS 20/14