Daily WOD

My daughter Mia wasn’t feeling well, so she went to the doctor. Here’s a copy of what he wrote.
Check out the diagnosis: “Bad cold.”

I wonder, is that a term they use in medical school? Do they teach you the difference between a “good cold” and a “bad cold”? Is there a medical chart ranging from 1 to 100, with “good cold” at 1 and “very bad cold” at 100?

And why is she unable to attend school but cleared to return to all physical activities? Too sick for algebra, but burpees are fine?

At least the prescription wasn’t a pile of unnecessary bullshit medication that will only destroy her liver and cause kidney damage, further destroying her health till she ends up over medicated, drooling from the left side of her mouth and being pushed around in a wheel chair, which is just like they want us so they can soak our insurance companies till we end up dead. According to them, another satisfied customer.

We’re in a fuckin war here against BIG PHARMA AND BIG FOOD!!! A war far worse than the war against terror!
Your weapon is your body and how you treat it!!!!
You ain’t got your health you don’t have to worry about being terrorized.
You don’t eat well and don’t lift heavy shit, and your family watches you die a painful and miserable death.

And while we’re talking about health, how about a little emphasis on EATING WELL, GETTING ENOUGH PROTEIN, AND MOVING YOUR BODY? Those habits deserve attention long before you walk into a doctor’s office.

These are the people we’re trusting with our health, and I’d like a little more explanation than “bad cold.” How about, you are deathly ill or you’re fine?

I should put on my retired cardinal uniform, head down there, and give him a piece of my mind. Somebody needs to hear a confession.

We have a responsibility, too. If your family and friends eat like shit and never train, SAY SOMETHING. Encourage them. Invite them to work out. Help them get started.

WATCHING YOUR FAMILY AND FRIENDS NEGLECT THEIR HEALTH WITHOUT EVER SPEAKING UP IS DOING THEM A PROFOUND INJUSTICE.

REAL FRIENDS CARE ENOUGH TO HAVE THE UNCOMFORTABLE CONVERSATION. EAT WELL. LIFT HEAVY SHIT. HELP THE PEOPLE YOU LOVE DO THE SAME.
WATCHING FRIENDS AND FAMILY WASTE AWAY PURELY FROM NOT LIFTING OR EATING WELL IS DESPICABLE AND COULD END UP IN TRAGEDY, LIKE BEING IMMOBILIZED IN A HOSPITAL BED WITH A NURSE HAVING TO WIPE YOUR ASS AND CHANGE YOUR DIAPER EVERY 8 HOURS.

LISTEN TO ME!!!
I’M A MAN OF THE CLOTH!

Every 3 Minutes (4) Sets:
Run 200
Bike 10/7 Cals
Devil’s Press x 7 @35/20

3 Minute Rest

16 Minute Amrap
Run 200
20 Box Jump-Overs @20
40 Double Unders
20 Sit-Ups

3 Minute Rest

9 Minute EMOM
:45 Ski Max Calories
:45 Shuttle Runs 30 ft.
:45 Mountain Climbers

Mostly—I’d change “our life” to “our lives” and smooth out the second sentence:

This is what happens when we eat ultra-processed foods instead of EATING OUR MEAT, CHICKEN, FISH, AND EGGS.

Our growth gets stunted, and we end up staying the size of a 3-year-old for the rest of our lives.

This is why it’s so important to EAT WHOLE FOODS AND NOT BE MANIPULATED INTO EATING THE JUNK PUSHED ON US BY BIG FOOD!!!

THIS IS SERIOUS SHIT!!!!

Look at him!!!

At least Jay is training.

Run 400
2 ROUNDS
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Banded Pull Aparts x 10
Face Pulls x 10
Inchworm x 10

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, and 70lbs

1. Bench Press
2. Barbell Row or Seated Cable Row
3. Shoulder Press
4. Rear Lateral Raise
5. DB Side Laterals
6. Front plate Raise
7. DB Skull Crushers or Cable Press downs
8. DB Tricep Kickbacks
9. Barbell Curl or Cable Curl
10. Concentration Curls

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Cat Cow
10 Bird Dog
10 Dead Bug
10 Star Plank
10 Single Leg Glute Bridge

Every 3 Minutes (5) Sets
3 Back Squats (Increase weight from last week)
8-10 RDL
10 K2E (Slowwwwww)

15 Min Amrap
20 Wall Ball
15 Swings
10 Burpee over Med Ball
5 Pull up

There seems to be some confusion about why I constantly tell people to EAT MEAT, CHICKEN, FISH, AND EGGS.

Let me explain.

Ideally, everyone would eat well 90% of the time. Unfortunately, most people don’t. That’s why I keep my advice simple and limit the choices.

If I told you to eat meat, chicken, fish, eggs, vegetables, fruit, and nuts, what would happen? Most people would start loading up on bananas, mangoes, grapes, dates, and pineapples, which contain plenty of natural sugar (natural sugars spike insulin also). And let’s not forget the massive handfuls of nuts, which are extremely calorie-dense.

Now, there’s nothing inherently wrong with fruit or nuts. The problem is that most people have trouble controlling what fruits and nuts and how much they eat.

So when I tell you to stick to MEAT, CHICKEN, FISH, AND EGGS, I’m not saying those are the only foods you should ever eat. I’m trying to simplify your choices and keep you focused on the foods I want making up the majority of your diet.

The fewer opportunities you give yourself to overeat, the easier it becomes to stay on track.

It’s not about perfection. It’s about making better choices consistently.

Trust me, I know what I’m talking about!
I’m a psychotherapist!

This is Michele crushing a farmer’s carry with two 53-pound kettlebells.

Besides tackling heavy-ass farmer’s carries, she deadlifts 250 pounds, back squats 185 pounds, does unassisted pull-ups, and knocks out burpees like a thoroughbred!

That’s what she is. A FUCKIN THOROUGHBRED!

She could probably hold her own racing against the ponies at Belmont.

Michele is an absolute beast in the gym, and recently, she’s made a real effort to eat even better than she did before.

Over the past couple of months, she’s managed to completely change the shape of her body by eating MEAT, CHICKEN, FISH, EGGS, and LIFTING HEAVY SHIT!

Michele likes to give some of the credit to being sick and not eating much.

I CALL BULLSHIT!

Michele has been paying attention to what she eats, training consistently, and putting in the work. And the results speak for themselves.

She looks FUCKIN INCREDIBLE!

And beyond all that, she’s just a wonderful person. She walks into the gym every day with a smile on her face and brings an energy that makes the place better for everyone.

Anyway, as I watched Michele carrying those heavy-ass kettlebells, I bellowed across the parking lot:

“YOU’RE SO FUCKIN STRONG, YOU’RE NEVER GONNA DIE!”

“NO WAY YOU’RE ENDING UP IN SOME HOSPITAL BED WEARING A DIAPER AND DRINKING YOUR DINNER THROUGH A STRAW! EVERRRRRR!”

Without missing a beat, Michele yelled back:

“NO DIAPERS FOR LIFE!”

THAT’S IT! I said.

THAT’S THE NEW LTS SLOGAN!

NO DIAPERS FOR LIFE!!!!

Thanks, Michele, for the inspiration, the laughs, and for bringing your beautiful self into the gym every day.

---

On a side note…

GET YOUR FOOD LOG GOING ON CHATGPT!!!!

It helps a LOTTTTT!

It helped Amy realize she wasn’t eating enough protein and gave her a better understanding of how some of her food choices, including dates, were affecting her calorie intake while trying to lose a little chubbiness!

You don’t have to obsess over every calorie. Just pay attention to what you’re putting in your mouth!

LISTEN TO ME, IT’S SO FUCKIN EASY!!!!!!!!!!
NO MORE SEARCHING FOR FOOD MEASUREMENTS, YOU JUST TELL CHAT WHAT YOU EAT!!!!

I KNOW WHAT I’M TALKING ABOUT!

FOR CHRIST’S SAKE, I’M A SCIENTIST!!!!

Run 400
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 3 min x 5
Deadlift x 5
Bulgarian Split Squat x 8 ea.
Cross Body Swings x 10 ea.

5 sets x 10 reps of each
DB Hang Cleans 50/35
Alternating Reverse Lunges 50/35 (70% weight on the front leg, no bouncing)
Thrusters 50/35
Pull Ups
Hand-Release Push Ups
Ski 250/200 Before each round

We have two fundraisers in our midst!

Our own Sloane Friedland, who trained with us during the summer, is playing lacrosse her freshman year at Muhlenberg College.

Some of you have trained with Sloane, and some of you have no idea who she is, but I can tell you this: Sloane trained hard all summer to get in shape for the season—and get in shape she did, crushing her 1-rep maxes along the way.

Sloane is holding a fundraiser for the lacrosse team.
Through Swim Across America, Nick’s girls are also holding a fundraiser for cancer research.

They’ll take part in a swimming challenge on October 18th. They’re dedicating the challenge to one of the founders of Nick’s company, who has been battling breast cancer all year, just like our lovely Lorraine!

So let’s show our support for both!

https://supporter.moneydolly.com/fundraiser/OYJeBNKl/participant/1536228/order

https://www.swimacrossamerica.org/site/TR?px=2072637&fr_id=9031&pg=personal

10 Min Amrap
Run 200
5 Pull ups
10 Burpee
15 Sit-ups
20 Walking Lunges
Rest 1 Minute

10 Min Amrap
Run 200
Farmers Carry 100 @70/53
Rest 1 Minute

10 Min Amrap
Run 200
5 Burpee
10 Alternating DB Snatch 50/35
15 Box Jumps 24/20
20 V-Ups

HERE’S WHAT YOU NEED TO DO:

Log into ChatGPT, Grok, or whichever AI app you use.

Tell it your age, weight, height, and body fat percentage if you know it.

Then tell it that you are going to log everything you eat and every workout you complete throughout the day.

Be specific.

For food, weigh and measure as much as possible and include the brand when it matters.

For exercise, enter the exact workout: exercises, sets, reps, weights used, and how long the workout took. It can also keep track of your training history so you don’t have to remember what weight or reps you used the previous week.

Next, tell it to keep a daily food, calorie, macronutrient, and activity log.

Ask it to calculate approximately how many calories you should eat each day based on your information and whether your goal is to lose weight, gain weight, or maintain your weight.

Then have it keep a running total of your calories and macros throughout the day and alert you when you are approaching or have reached your daily calorie goal.

From that point on, all you have to do is speak to it throughout the day and tell it exactly what you ate.

For example:

“3 Vital Farms eggs, 6 oz. of Bell & Evans chicken breast, and 1 cup of coffee with 1 tablespoon of half-and-half.”

That’s it.

Instead of obsessing over calorie-tracking apps, scanning barcodes, or manually entering every ingredient, you simply tell AI what you ate and let it keep track for you.

DO THIS NOW!!!!!
YOU DON’T EVEN NEED TO TYPE ANYTHING, JUST SPEAK TO IT!

20 PVC Pass throughs
10 PVC Overhead Squat
PVC Int/Ext Rot.
1 Min Deep Squat
10 Goblet Squat
Cat-Camel
Bird Dog
WGS
Side Plank Clam Shell
McGill Curl Ups :03 hold for each rep

34 Min EMOM
Minutes 1-4 – Row – :30 on/ :30 off
1 minute rest
Minutes 6-9 – Double KB Clean & Press – :30 on/ :30 off
1 minute rest
Minutes 11-14 – Bike – :30 on/ :30 off
1 minute rest
Minutes 16-19 – Double KB Snatch – :30 on/ :30 off
1 minute rest
Minutes 21-24 – Ski – :30 on/ :30 off
1 minute rest
Minutes 26-29 Double KB Thruster – :30 on/ :30 off
1 minute rest
Minutes 31-34 – Overhead Double or Single arm KB Sit up or Ab mat Sit up – :30 on/ :30 off (Do what you can correctly and quickly)

Run 400
2 ROUNDS
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Banded Pull Aparts x 10
Face Pulls x 10
Inchworm x 10

Every 3 Minutes (5) Sets:
5 Bench Press
5 Chin-Up (weighted if possible)
8-10 DB Reverse Flyes

Every 3 Minutes (3) Sets:
All with the same weight:
Strict Shoulder Press 6-8
Push Press till Failure
Push Jerk till Failure

Every 3 Minutes (5) Sets:
Weighted Bench Dips 6-8
Barbell Curl 6-8
Single-Arm Overhead Tricep Ext. 6-8

Every 3 Minutes (3) Sets:
Bird Dog DB Row 6-8
Banded Dead Bug 10-12
Single-leg Glute Bridge 6-8 (3 second hold at the top)

This is Diana.
Diana has been doing Crossfit for 20 years.
She’s a terrific person, can be a little moody sometimes but all and all she’s wonderful!

Diana recently tightened up her diet.

Why?

Because her daughter is getting married this month, and looking great in her dress was more important to her than her late night snacks.

Diana had a strong enough WHY to make the uncomfortable choice.

Maybe that’s what you need if you’re stuck in an eating rut and can’t seem to stop the nightly ritual of standing in front of the refrigerator like you haven’t eaten in six weeks.

You don’t need another fad diet or some dumbass social media training routine, you need a better reason, you need to stop your fuckin bitching and start eating MEAT, CHICKEN, FISH, EGGS AND LIFTING HEAVY FUCKING SHIT! IT’S SO FUCKIN SIMPLE!
STOP WITH THE FUCKIN SNACKS!! DRIVES ME FUCKIN NUTS!

Diana is 60 years old and looks fuckin’ great!

Most 60 year old people look like they are 90 and knocking on death’s door.

Not Diana.

Why?

Diana seems to think some of it is just society and all the advancements we’ve made.

I say that’s pure bullshit and hogwash.

I DON’T THINK PEOPLE FULLY UNDERSTAND THE POWERFUL EFFECT THAT NUTRITION AND TRAINING HAVE ON THE BODY.
IT’S FUCKIN PREVENTATIVE MEDICINE!!!!

HELLLLOOOOOOOO!!!!!!!!

IF YOU DON’T TRAIN AS YOU AGE, YOU LOSE STRENGTH, MUSCLE MASS, MOBILITY, FLEXIBILITY, BALANCE, COORDINATION (ASK ANNIE😂) AND YOUR FUCKIN LIFE.

YOU SPEND DECADES DOING NOTHING AND IT COMPOUNDS, YEAR AFTER YEAR, YOU GET WORSE AND WORSE UNTIL YOU’RE WALKING HUNCHED OVER AND DRAGGING YOUR LEG LIKE SOME GIMP.

And then an injury happens.

That’s when you really see the difference.

People who have spent years doing nothing, eating like shit, and avoiding anything physically difficult can get absolutely crushed by an injury that a stronger, healthier person would handle much better.

Go sit in a physical therapy office or a doctor’s waiting room for an afternoon, it’s like you’re walking amongst the living dead.
Actually, you don’t even need to visit an office, just look around you when you go out the house. Everyone’s a fuckin mess!

Strength matters.

Muscle matters.

Nutrition matters.

Consistency matters.

THE PHARMACEUTICAL COMPANIES CAN’T PACK MEAT, CHICKEN, FISH, EGGS, REAL FOOD, AND LIFTING HEAVY SHIT INTO A PRESCRIPTION BOTTLE AND SELL IT, THAT’S WHY THEY DON’T PUSH IT.

The longer and more consistently you train and eat well, the better chance you give yourself of staying strong, capable, metabolically healthy, and independent as you get older.

Every day you neglect your strength and nutrition is another day you decay, decompose and rot.

So find your reason.

A wedding.

Your kids.

Your grandkids.

Your health.

Your independence.

Looking good naked.

I don’t care what the fuck it is, just find it and do it!
I know what I’m talking about, I have a lab coat and scrubs!

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Cat Cow
10 Bird Dog
10 Dead Bug
10 Star Plank
10 Single Leg Glute Bridge

Every 3 minutes (5) Sets:
3 Back Squat (increase weight from last week)
10 Reverse Hyper
10 GHD Sit ups
SLOW AND CONTROLLED!

Every 3 minutes (5) Sets:
35 Double Unders
7 Power Cleans @135/95 (Touch & Go)
15 Wall Ball

Tomorrow is the Peter Parkinson’s walk at Theodore Roosevelt Park in Oyster Bay.
The activities begin at 10am and the walk is at 11am.
If you have your special edition Spider Man / Peter Parkinson’s shirt from last year, wear it!
The gym will be open in the morning if you want to go, and then go to the Park for the walk!

This is Amy and Larry testing their grip strength.

I’m not only posting them again because of their dedication and perseverance, I’m also posting them to redeem myself for the head-swapping picture earlier in the week—which I thought was absolutely hysterical, but some of us… not so much. Amy.

So, here goes!

The heads on their bodies are actually their own.

Amy went to the doctor for her annual physical, and the doctor told her she is in phenomenal shape!

Her blood work is perfect, her muscle mass is stunning, her body fat is terrific, her bones are strong as fuck, her hair is curly and breathtaking, and her eyes are ocean blue!

The doctor said, “I wish all my patients would do exactly what you do. You’re 53 and have the numbers of a 23-year-old.” Or maybe she said she feels like she’s 23. Either way, Amy has been eating well and consistently training hard, and it shows!

She follows the Golden Rule: EAT MEAT, CHICKEN, FISH, EGGS, AND LIFT HEAVY SHIT!

Most women Amy’s age are asking someone to open a jar. Amy milks cows at sunrise, plows fields by hand, wrestles livestock into submission, kills and cooks her own food, carries 50-pound bags of chicken feed over her shoulders, and still has time to EAT WELL AND LIFT HEAVY SHIT.

Peter Parkinson’s is just a fuckin’ anomaly!

Even with his gift—and I say gift because he feels the gratefulness of life to an extent that most of us will never know—he lifts heavy weight five days a week and is still crushing WODs.

Because Larry has been lifting most of his life, he has been able to fight off this crap that’s fucking with him.

You never know what life will throw at you. Better to be strong enough to take on anything rather than suffer.

Most 53-year-old men without Parkinson’s are walking around sucking in their gut, pulling their pants up over their belly, and making a grunt every time they stand up.

The two of them are both great examples of why YOU NEED TO EAT WELL AND LIFT HEAVY SHIT!!!

There shouldn’t be a choice in the matter.

Do you want to get old, frail, and be a bag of shit, or do you want to live life to the fullest every day until you die?

Run 400
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 3 min x 5
Deadlift x 5
Bulgarian Split Squat x 8 ea.
Farmers Carry x 100 Ft.

21-15-9
Clean & Jerk 135/95
Pull up

8 Rounds :20 work / :10 rest
Bottom to Bottom Air Squat