Daily WOD

Who ate well this weekend and who ate shit cause it was the weekend?
Is this what happens over the weekend?
Do you totally go berserk with your nutrition because it’s Saturday and Sunday?
Results don’t come from eating well only part of the week, they come from being dialed in the whole week.
One or two cheat meals a week is fine but two straight days of a nonstop eating marathon and you fuck yourself for the whole week.
You know what helps? Planning your cheat meals.
Gives you something to look forward to instead of just winging it.
You wing it and you end up stuffing your face till your kneeling in front of the toiled bowl puking in disgust of what you’ve just done to your body.
Make a plan to eat, say it with me, MEAT, CHICKEN, FISH AND EGGS.

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

3 Rounds
Run 800
30 V-ups
30 Hip Extensions

Who’s still eating everything but Meat, Chicken, Fish and Eggs?
Who the fuck is eating bread?
A sandwich, is anyone eating a sandwich?
Who’s still eating egg sandwiches on a roll?
Does anyone still eat that shit?
Mashed Potatoes? Do we still make mashed potatoes? I thought that ended when our Mom’s stopped making them.
Anyone still eating shit out of a cardboard box?
Is anyone paying attention?
Who eats fast food? Be honest.
You won’t be honest, why would you. No one would ever admit to eating fast food.
What do you feel like when you walk out of McDonald’s?
Is it embarrassing?
I don’t think any fast food place uses real ingredients. None, none at all.
Who’s tried the Big Arch Burger?
Was it good? It’s shit, all shit. I hope you puked afterwards.
C’mon!!
Bike 3 min.
Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) sets
Stiff-Leg Deadlift x 10-12
Copenhagen Plank :30 ea. side

Every 3 Minutes for (7) Rds:
10 Thruster @95/65 (use a weight that allows you to get 10 reps straight)
10 Toes to Bar (T2B, K2E, GHD, Ab-Mat sit ups, whatever you can get 10 straight with)
10 Burpee over Bar (Whatever you have to do, Just get 10 straight)

What if I told you, if you eat only MEAT, CHICKEN, FISH AND EGGS, LIFTED HEAVY SHIT, and MOVED QUICKLY several times a week that you would look exactly how you want to look, would you do it?
All these dumbass “diets” and dumbass training routines are just ridiculous ways to steal your money.
It’s so fuckin simple, so simple that it’s difficult.
Is this because people think, that’s too easy, there’s no way it will work?
Would you say, that can’t be right, what about what all the fitness influencers say!
Fitness influencers are only influencers because of how they look. They look how people want to look but choose not too so they follow them, which is fuckin weird.
Would you say, what about all the diet programs that are out there? Are they wrong?
Yes, they are fuckin wrong! There’s no “diet”, there’s just eating the right fuckin foods. It’s a fuckin scam, just a way for the diet industry to make money, cause if you choose to just eat MEAT, CHICKEN, FISH AND EGGS, they ain’t making no money! They know people are gonna fuck up and eat shit, that’s who they prey on and take advantage of. Think about that, every time you choose to buy a protein bar, cookie or shake, or try the new diet craze they laughing at you.
You know who’s not laughing? The slaughtered COWS, CHICKENS AND FISH so you can have food and yet you still choose not to eat it.
If all these diets and training programs were right, why were people able to stay healthy and ripped before all this nonsense started.
All this shit wasn’t around in the 60’s, 70’s and 80’s, so what did they do?
Lemme tell you what they did, they ate MEAT, CHICKEN, FISH, EGGS AND LIFTED HEAVY SHIT! That’s it!

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Monday

24 Min EMOM
1 – 45 Double Unders (Sub in a 200 Run if the weather cooperates)
2 – Sled Sprints :30
3 – Ski 175/150
4 – Battle Ropes :30
5 – Bike 10/7
6 – 1 Round of “Cindy”
7 – 3 Power Cleans @165/110
8 – Rest

This is for those of you who are afraid to eat MEAT, but will feed your body toxins through the ingestion of vegetables in large quantities day in and day out.
Let’s go over these natural chemicals, not added chemicals, that are in vegetables. These are protective chemicals plants create as to deter pets, insects, herbivores, and YOU!
The first is, Lectins.
1. LECTINS are carbohydrate-binding proteins found in high amounts in seeds, grains, and legumes (beans, soy) that can cause digestive issues.
WHY THE FUCK WOULD YOU EAT SOMETHING EVERYDAY IN ABUNDANCE THAT CAUSES DIGESTIVE ISSUES?

The next is Oxalic Acid.
2. OXALIC ACID is found in spinach, rhubarb, and beet greens, these can bind to calcium, reducing its absorption and potentially causing kidney stones.
TERRIFIC! KIDNEY STONES!

3. At number 3 we have, GLYKOALKALOIDS.
GLYKOALKALOIDS are common in nightshades like potatoes (solanine) and tomatoes, which can interfere with nerve function.
We already know nightshades are no bueno and, WHY THE FUCK WOULD YOU EAT SOMETHING THAT CAN CAUSE NERVE PROBLEMS?

4. At number 4 we have GLUCOSINOLATES
GLUCOSINOLATES are found in cruciferous vegetables (broccoli, kale), which can affect thyroid function in very high amounts.
FUCKIN WITH YOUR THYROID, VERY NICE. NO WONDER PLANT EATERS HAVE A HARD TIME DROPPING FAT.

5. And lastly we have, CYANOGENIC GLYCOSIDES.
CYANOGENIC GLYCOSIDES are found in over 2,000 species, they are common in cassava, bamboo shoots, and fruit pits like apples and apricots.
The action of enzymes during chewing or digestion breaks down the glycosides, potentially releasing toxic cyanide levels, which can cause acute poisoning.
THIS SOUNDS WORSE THAN EATING COLOR ENHANCED CEREALS.

It’s not all bad, however, while high doses of these compounds can be harmful, low doses can activate the body’s cellular defense mechanisms, reducing inflammation and oxidative stress. But, why take that chance when you can just have, MEAT, CHICKEN, FISH, AND EGGS!
Maybe try eating, MEAT, CHICKEN, FISH AND EGGS!!
STOP THE NONSENSE AND EAT SOME MEAT.
MEAT, CHICKEN, FISH AND EGGS GETS YOU RIPPED AND STRONG AS BULL.

Bike 3 Minutes
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2:30 (5) sets complete:
5 Bench Press @70%
8-10 DB Pullovers

3 Sets till failure with 2 Min Rest
Dips
Front Plate Raise
DB Side Laterals
Barbell Curl
TRX Rows

Using A.I., Jen and I came up with a great tool to help you stay on track with your nutrition. By staying on track, I mean eating, MEAT, CHICKEN, FISH, EGGS AND VEGETABLES. Here’s what you do. Take a picture of yourself and ask A.I. to make you obese or in great shape, it works both ways. Then make the picture your screensaver. Hopefully, looking at this picture every day and night this will help you stay away from eating shit and only eat, MEAT, CHICKEN, FISH, EGGS AND VEGETABLES. Try it, it’s like asking a plastic surgeon for a face lift and they give you a picture of what you will look like afterward.
We should all thank Jen for modeling for us. It already worked, Jen said, she’s going to minimize her portion of frozen yogurt every night.
Here’s Jen’s before and after pics:

Bike 3 Miin
1 Min Deep Squat
2 sets with empty barbell:
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Shoulder Press

Every 3 Minutes (5 rounds)
40 Double Unders
12 Deadlift  (135/95)
9   Hang Power Cleans (135/95)
6   Shoulder 2 Overhead  (135/95)

Bike Intervals
:20 / :40 x 10

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
Increase 5 lbs from Thursday

20 Min AMRAP
Run 200
5 Pull ups
10 Push ups
15 Air Squat

Bike 3 min.
Single Leg KB Around the World x 20 each direction
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Every 2:30 (5) sets
Deadlift x 5 @70%
KB Chops x 10 ea.

21 Minute EMOM
1. 50 Double Unders
2. 7 Thruster 95/65 + 5 Pull up
3. Sled :30
4. Ski 175/150
5. 20 Wall Ball
6. Battle Ropes :30
7. Rest

Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

20 Rep Back Squat
20 Consecutive reps + 5lbs

Row each piece with 1 min rest between
250/500/750/1K/750/500/250

Bike 3 Minutes
Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

3 Sets till failure with 2 Min Rest
Dips
DB Bench Press
Front Plate Raise
Rear Lateral DB Raise
Hammer Curls

15 Min AMRAP:
5 Pull ups
10 Swings @70/44
20 Lateral Hops Over Bench
30 Crunches

Is there anyone out there who eat’s their meals without any regard for macro’s?
Like, do you intentionally structure your meals around a high quality protein source like meat, chicken, fish or eggs, or do you just eat haphazardly?
When you go to a restaurant do you look at the menu as if you’re going to order anything but meat, chicken, fish or eggs?
Cause this might be a problem.
Do you still think the taste of food is more important than the type of food?
Is it more important for you to enjoy your food or know that you’re getting enough protein?
Are you even tracking your shit?
How many fuckin times have I said, you need to track your shit?
Are you under the impression that to lose fat you can’t eat food? Where the fuck did this even start?
I’d like to know why and what marketing genius came up with this fuckin plan.
Do people think that because they got fat overeating that they will get skinny not eating?
How about eating the right food!
It’s not that fuckin difficult. You go out to eat and you either get steak, chicken, fish or eggs! That’s it!
These fuckin menus that go on forever, it’s fuckin ridiculous.
Who the fuck needs to read a fuckin book when deciding what to eat?
Ya know who? Someone who doesn’t give two shit’s about what they eat.
Revolve your meals around meat, chicken, fish and eggs, and eat! Ya gotta fuckin eat!
Eating an egg, an ounce of chicken or a fuckin wrap is not eating!
You’re eating eggs, have some eggs and egg whites. You’re eating steak, have a nice piece of steak, and stop with the fuckin salads!
Since when did eating salads become synonymous with losing weight?
Who started that? A fuckin farmer?
So fuckin stupid.
You go to the grocery store, you should walk out with meat, chicken, fish, eggs and some veggies.
That’s it! You don’t even need to go to the grocery store, go to a butcher or a fish store.
The fuck you need to go to the grocery store except for toilet paper.
I can’t believe how some of you are still thinking.
This is a problem. If we can’t rid ourselves of incorrect information we’ve been taught about food, what the hell else are we still thinking is correct?
Do we still believe that FAT makes you Fat, or that BREAKFAST is the most important meal of the day?
Do we still believe that doing ABS everyday will make your ABS show, or that lifting weights will make you look bulky?
Do we still believe that CHEERIOS is a heart healthy breakfast, and the EASTER BUNNY is real?
Do females still believe they need to workout differently than males?
Here’s one you chicks throw around a lot, “My hormones won’t allow me to lose weight”.
You’re body can figure out how to grow a human inside your belly, but it can’t figure out how to drop weight cause of your hormones.
Stop, it’s called, I’m eating too much of the wrong foods but let me blame my hormones.

Bike 3 Miin
1 Min Deep Squat
2 sets with empty barbell:
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Front Squat

35 Min EMOM
1. Run 200
2. 5 Power Clean 135/95
3. Run 200
4. :30 Sled Push
5. Run 200
6. :30 Farmers Carry 70/44
7. Run 200
8. 1 Round of: 5 Pull up, 10 Push up, 15 Air Squat
9. Rest