Daily WOD

I’m curious, what do you hear when I say, MEAT, CHICKEN, FISH, AND EGGS?
Why is it when I randomly ask you what you ate yesterday, over the weekend, or whatever, there’s always talk of beans, tofu, flaxseed, yogurt, quinoa, lentils, chickpeas, etc… ?
Where the fuck in the words MEAT, CHICKEN, FISH, AND EGGS does it mention all these silly foods?
It doesn’t, do you know why it doesn’t?
Cause they’re fuckin stupid! Yes, a food can be stupid.
Why does this have to be so fuckin difficult?
It’s very simple, If what you are eating isn’t MEAT, CHICKEN, FISH OR EGGS, YOU DON’T EAT IT!
Unless you’re having a cheat meal, you don’t need variety, variety is for people who don’t give a fuck about how they look.
You know how this works best? You eat the same fucking thing every fuckin day!
That’s it! Don’t make this more that it needs to be.
Variety fucks up the mind, you start eating outside the guidelines I’ve given you and the next thing you know you’re scoffing down french toast sticks and cinnamon rolls just cause you’re confused!
Don’t confuse yourself, this is no different than anything else you do.
You drive on the right side of the road, right!
You go to the same place of work everyday, right!
You brush your teeth with the same tooth brush everyday, correct?
You put the same moisturizer and all that other shit all over your face everyday, correct?
Then why the fuck do you need to eat something different everyday!
Listen to me!!!
Look at Annie, she’ll be 67 years old in 11 days and she looks like she’s 25! All because she stopped eating bagels and eats the same fuckin thing every fuckin day!
All the crap she puts on her face might have something to do with this, but it’s mainly because she eats well and it’s the same thing everyday.
Smarten up and stop pretending you need to taste different foods or else you’ll get bored.
If you’re bored with the food you eat you’re life’s to easy.

Row 500
20 PVC Pass Throughs
Dead Hang :60
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Shoulder CARs x 10

Every 3 Minutes (3) sets
Shoulder Press 6-8 reps
Push Press till failure
Push Jerk till failure
Increase weight from last week

-Run 800-
5 Rounds
10 DB Hang Power Clean @50/35
10 Burpee
-Row 1k-

Why do you never answer any fuckin questions I ask you?
Please answer the following question.
What is the main reason you workout????
I’m curious, because if it’s for health reasons and you think that working out alone keeps you healthy while you still stuff your face and pour poison into your body on a daily basis, that makes no fuckin sense.
If you workout for aesthetic purposes but do not couple training with eating well, that even makes less fuckin sense. At least if you’re doing it for health reasons you can convince yourself that you’re healthy cause you can’t see your insides, but it’s easy to see what you look like.
Does your training have nothing to do with aesthetics or for health reasons?
Do you train so that you can eat shit?
Does your training justify your poor eating habits?
If this is the case, you’d have to train like a professional athlete to combat the amount of shit your shoveling down your throat everyday.
Eating well and training is a package deal.
So, unless you just love to workout and don’t care about your health, how you look or feel, none of this makes sense.
Basically what I’m saying is, YOU NEED TO EAT HEALTHY AND TRAIN!!!!
It’s that fuckin simple, there’s not secret way of training that’s gonna cause you to lose weight if you’re eating fuckin bagels, cookies, cake, and ice cream everyday!
You can sweat all you want running yourself into the ground doing cardio all day long, it’s not gonna work.
Actually that’s the worst fuckin thing you can do!
LIFT FUCKIN WEIGHTS!!!!
LIFT HEAVY SHIT, EAT MEAT, CHICKEN, FISH, EGGS, AND VEGETABLES!!!!
THAT’S IT!!!
STOP WITH THE STUPID FUCKIN DIETS AND STUPID FUCKIN WORKOUTS
THERE’S JUST EATING WELL AND LIFTING HEAVY SHIT!!
THAT’S IT!
IF YOU’RE TRYING SOMETHING ELSE IT’S BECAUSE YOU’RE TO UNDISCIPLINED AND FUCKIN LAZY TO EAT WELL AND LIFT HEAVY SHIT!

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every :90 / 10 x 10
Same weight for all 5 sets
Goblet Squat
Swings

15-minute AMRAP:
200 Run
8 dumbbell snatches, arm 1 @50/35
8 overhead walking-lunge steps, arm 1 @50/35
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2

I have a question. I’ve probably asked this question several times in the past but I don’t remember so it’s new to me.
Here’s the question.
If you haven’t been eating well and then see some stupid video on social media that makes you want to start eating well, what do you tell yourself as far as what will keep you motivated to take on this new endeavor?
Do you even give yourself a reason or go at it willy nilly?
Mitch decided to take a ride on the shame train and start eating well when he saw his body fat percentage was a lot higher than he expected it to be, it was 22%.
High for a superior athlete like himself.
With feelings of embarrassment, disgust and humiliation Mitch went at this full steam ahead and started eating better right after he saw that diabolical number, 22%.
Other than when he hurt his back 6 months ago and hasn’t been able to lift since, I couldn’t tell you the last time I saw Mitch as upset as he was when that number popped up on the screen, 22%.
This awkward 22% situation took place this past Monday, 4 days ago.
Mitch did well, Monday night he had some meat and vegetables, feeling energized and ready to take on the blubber battle he woke up on Tuesday continuing to fight against his plight.
Leading into Wednesday Mitch was on a roll, Two full days of eating well, he thought to himself, “this is cake, I got this!”
Little did Mitch know it would be cake that did him in. Mitch decided to go to accept a birthday party invite instead of passing it up knowing good and well that there would be temptation.
Judging by Mitch’s wise choices for dinner, even his friends advised against him having the cake as not to deter him from reaching his goal of losing the chunk.
But, Mitch wouldn’t have it, with determination to stay at 22% Mitch blurted out, “Lemme get some cake, and make it snappy!”
As I’ve said in the past having sweets every so often isn’t a bad thing, it can actually be beneficial both psychologically and physiologically boosting mood and help with feelings of deprivation.
For Mitch, however, he was only 48 hours into his quest, so what went wrong?
What went wrong Mitch?
I really don’t understand it. If you were so upset at yourself for being 22%, why would you ruin it by eating cake only two days in?
Maybe Mitch didn’t have a strong enough “why”?
What’s the lesson here?


Run 400
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 x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase weight from last week

Every 3 Minutes (5) Sets:
40 Double Unders
5 Clusters @135/95
7 Burpee Broad Jumps

10 REPS EACH
Lunge with Overhead Reach
Lunge with Side Bend
Lunge with Rotation
Single Leg Glute Bridges
Bird Dog
Cat Cow
T-Spine Rotation
90/90 Hip Mobility
Frog with Rotation
Half froggers with Rotation
Push up down dog
Worlds Greatest Stretch
X-Factor

35 Min EMOM
Run 200
Side to Side Ball Slams :30
Ski 225/175
Battle Ropes :30
Bike 10/7
Sled Push
Rest

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller

Every 2 minutes (5) sets
5 Bench Press @75%
5 Chin Ups (weighted if possible)

3 sets (failure should be at these rep ranges)
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Hip Hinge Curls 8-12

3 Sets
1 Min Ab Wheel
1 Min Plank
1 Min Russian Twists

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller

Every 3 Minutes (3) sets
Shoulder Press 6-8 reps
Push Press till failure
Push Jerk till failure

10 sets
Alternate between D-Ball Carry and Farmers Carry 100 yd.
Immediately followed by a 200 Run
:60 rest

Who eats well during the week and dicks around on the weekends?
Are you really eating well during the week or do you just not eat as poorly as you do on the weekends so you think you’re eating well in comparison to the weekends?
What is it about the weekends that makes you feel like you have to stuff your face for two days straight?
I’m pretty sure if you’re one of these people, your weekends start on Friday, and you probably don’t even wait till Friday night.
Do you consider this situation eating 90/10 or 80/20? Cause it’s not, not even close.
Let’s say you are a woman who has an average of 1500 calories a day during the week which would be 7500 cals for the weekdays and then blow up over the weekend having baked goods, ice cream, and other sweets till you’re pissin out your asshole equating to 6000 calories for the weekend.
Which isn’t hard to do if you’re eating all the shit I just mentioned, that would be almost as many calories in 2 days as you did the previous 5.
If you are supposed to be having 1500 calories a day, that would equal 10,500 but because you can’t control yourself over the weekends you’ve just added a surplus of 3000 calories for the week, which would be just under a pound, that’s 4 lb’s a month you would be adding and you wonder why you’re not losing weight eating well during the week.
This is retarded. You know what’s not retarded?
Eating 1500 calories a day for 7 straight days. You’ll lose weight and look how you want to look.
What’s with the weekends anyway? Who invented the whole thing about stuffing your faces and letting go on the weekends?
You’re either all in or you’re fat.
Get your minds right

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 10 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Every 2 minutes for (10) sets
Run 200
Alternate between 20 Push ups & 12 T2B or 25 Ab mat Sit ups

Run 400
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 x 5
Deadlift x 5
Bulgarian Split Squats x 8
Increase weight from last week

Every 3 minutes (5) Rds
7 Thruster @115/75
10 Pull ups
15 Burpee

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Bird Dogs
10 Dead bugs
10 Single Leg Glute Bridge

Every 2 minutes / 7 x 10
Same weight for all 5 sets
Goblet Squat
Swings

Metcon:
5 Rounds
Run 400
Row 500

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Side Plank Rolls x 10
Inchworm x 10
Thoracic Opener on Foam Roller

Every 2 Minutes x 5
Bench Press @70%

3 Sets till failure with 2 Min Rest
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Concentration Curl 6-10

3 Sets:
Run 200
20 Wall Ball