Daily WOD

The nice weather is coming. I’m sure some of you are interested in dropping anywhere from a couple of pounds to 10, 15 or 30 pounds.
I’m assuming you’ve tried everything and nothing works. That’s cause YOU’RE the problem.
Here’s what you do, fix YOU first and then, FIGURE OUT HOW MANY CALORIES YOU SHOULD BE EATING TO DROP 1 OR 2 LBS A WEEK. ONCE YOU FIGURE OUT THE CALORIES, FIGURE OUT THE AMOUNT OF PROTEIN YOU SHOULD BE EATING PER DAY (REMEMBER TO PUT IN ACTIVE, CAUSE YOU’RE ACTIVE).
AFTER YOU HAVE THOSE TWO FIGURES, CALCULATE HOW MUCH PROTEIN YOU NEED TO EAT IN CALORIES. FOR EXAMPLE IF YOU NEED 100 GRAMS OF PROTEIN A DAY, YOU WOULD EAT 400 CALORIES WORTH OF PROTEIN.
THEN, SUBTRACT YOUR CALORIES FROM PROTEIN FROM YOUR TOTAL CALORIES AND EAT THE REMAINING CALORIES IN FAT.
IF YOU GET 1300 CALORIES, MINUS THE 400 CALORIES FROM PROTEIN, YOU WOULD BE EATING 900 CALORIES IN FAT.
IT’S THAT SIMPLE. DO THIS AND WATCH THE CHUBBINESS FALL OFF YOUR BODY.
NO CHEATING FOR TWO WEEKS, YOU CHEAT YOU FUCK UP EVERYTHING.
DON’T TELL ANYONE, IT’S A SECRET.

5 Rounds
Row 500
10 DB Push Jerk 50/35
20 Swings
30 Sit ups

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 Minutes for 5 Sets:
Bench Press 5 Reps @70%
Barbell Row 6-8 Reps

3 sets ea. till failure
Dips
DB Rear Lateral Raises
DB Side Lateral Raises
Barbell Curl
Rest 2 minutes between each set

Bike Intervals
3 Rounds
:10Work / :20Rest
:20Work / :40Rest
:30Work / :60Rest

No negative tone in today’s post!

Look at Annie!!!
Fuckin nuts! She’s fuckin 60!!
That’s crazy! She’s got fuckin abs at 60!!
It is absolutely astonishing what consistently eating well can do, not only how you look but how you feel.
Annie’s before picture is from 8 months ago when she was munching on bread, pasta, bagels and of course, booze. High Noons, what a fuckin waste of calories.
That right there should prove to you what eating shit does to you.
Not only makes you look like shit, it makes you feel like shit, perform like shit and fuckin lazy!
Annie cut out sugar and alcohol, she ate meat, chicken, eggs, fish and vegetables.
Annie’s 60, 60! Anyone can do it.
Stop with the dumbass excuses and just fuckin do it!
The Summer is coming, who’s upset at the way you look cause you’ve been stuffin your face all winter?
Stop! Ya gotta stop!
It’s just fuckin food! It doesn’t make sense, you put time into your training, time into doing things you enjoy, but nothing into your nutrition. I just don’t understand.
Nutrition should come first!
Give yourself a fuckin chance to see what it’s like to feel good all the time. So many people don’t even know what it’s like to feel good from proper nutrition.
Most 60 year old men and women are a fuckin mess, it’s terrible.
I really can’t get over Annie’s picture.
I was so impressed by Annie’s picture that I listened to every word she said this morning on our walk, ya know cause she talks a lot.
Congratulations on your success!!

Run 400
2 Sets with an Empty Bar:
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Front Squat

30 Min EMOM
Run 200
5 Power Cleans @135/95
10 Box Jumps @24/20
20 Push ups
Rest

I love the response I get when I ask Dr’s about neglecting sugar in your diet to starve cancer.
They usually respond with this arrogant look on their faces and say, “you can’t eat no carbs, every cell in your body needs glucose”. Dumbasses!
I don’t understand, by now I would think everyone especially Dr’s would know we can survive on fat and protein only. Not only should they know that, but also how detrimental sugar is to our bodies. Sugar just doesn’t feed cancer, it also increases body fat, causes fatty liver disease, causes a slew of metabolic issues, causes diabetes, cardiovascular disease, drives up inflammation, PREMATURE AGING OF YOUR SKIN, and fucks up your teeth!
With all that said, regardless of the cancer issue, why isn’t every Dr. telling their patients to totally stay away from sugar?
The shame is most people look at Dr’s as authorities on nutrition.
A friend of mine whom just had cancer removed from her body asked her oncologist if she should be staying away from sugar and the Dr.s response was, “sugar is ok while you’re recovering from surgery if it makes you feel good”.
How fuckin stupid is that comment.
When if comes to your nutrition be your own advocate, do your own research and don’t listen to anyone, especially if they have a white lab coat on.
EAT MEAT, CHICKEN, FISH, EGGS AND VEGETABLES!

Warm up:
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 Touchdown Squat

Every 2:30 for (5) sets:
Superset
5 Back Squat @70%
15 Swings @70/53

12 Min Amrap
5 Pull up
10 V-Up
20 Wall Ball

2 sets:
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

10 Min EMOM
10 Swings
:10 Plank

Deadlift
5 x 3 @82.5%

10-9-8-7-6-5-4-3-2-1
Thruster
Burpee over Bar

SO WHAT DID YOU COME UP WITH, WHY IS IT SO HARD TO EAT WELL?
WHAT IS THE ISSUE IN YOUR LIFE THAT MAKES YOU EAT SO MUCH?
IS IT JUST A LEARNED BEHAVIOR, OR ARE YOU USING FOOD FOR COMFORT?
THE FORMER IS EASY TO FIX. FIRST, YOU NEED TO UNDERSTAND THAT IT IS A LEARNED BEHAVIOR AND AS MUCH AS WE WOULD LIKE TO BELIEVE ALL THE BEHAVIORS WE HAVE LEARNED OVER TIME ARE GOOD, SORRY TO SAY, THEY’RE NOT.
EVEN SOME OF THE LEARNED BEHAVIORS THAT DON’T HAVE TO DO WITH OVEREATING ARE NOT GOOD.
IT’S SIMPLE, LET’S USE THE EXAMPLE OF SITTING ON THE COUCH AT NIGHT AFTER EATING DINNER AND SUDDENLY FEELING RAVENOUS FOR SOME SUGAR.
THIS TYPE OF THINKING IS CALLED, “I’M A FAT BASTARD AND I NEED MORE FOOD EVEN THOUGH I JUST STUFFED MY FACE AT DINNER, AND AFTER I HAVE SOME SHIT OUT OF THE CUPBOARD, I’M GONNA GO FOR SOMETHING ELSE AND SOMETHING ELSE AFTER THAT CAUSE I’M A FAT BASTARD.” THIS WAY OF THINKING ONLY LEADS TO POOR BEHAVIOR.
UNLESS YOU’RE ON THE SHOT. FROM WHAT I HEAR, BEING ON THE SHOT ALL YOU HEAR IS, YOU’RE NOT A FAT BASTARD AND YOU’RE NOT HUNGRY, SO DON’T EAT ANYTHING YOU FAT BASTARD.
HERE’S HOW YOU CHANGE THE COUCH BEHAVIOR.
STOP FUCKIN EATING AT NIGHT AFTER DINNER!!
IT’S THAT FUCKIN SIMPLE, JUST DON’T DO IT! TRY IT AND WATCH WHAT HAPPENS OVER TIME.
AND DON’T GIVE ME THIS SHIT ABOUT, IT’S NOT THAT SIMPLE! IT ACTUALLY IS THAT SIMPLE, WE’RE NOT BUILDING ROCKET SHIPS HERE, IT’S JUST FUCKIN FOOD. ARE WE REALLY CONTROLLED BY FOOD?
GEEZ!
TRY FASTING AND PROVE TO YOURSELF YOU CAN GO WITHOUT FOOD FOR A NUMBER OF DAYS, THIS MAY EMPOWER YOU.
JUST COMMIT TO CHANGING AND GIVE YOURSELF A REASON TO DO IT.
IF YOU HAD CANCER AND YOUR DR SAYS TO STOP EATING SUGAR, YOU WOULD DO IT.
ACTUALLY WITH THESE FUCKIN DR’S YOU NEVER KNOW WHAT THE FUCK THEY’LL SAY, SOME SAY IT’S ACTUALLY OK TO EAT SUGAR!
UN-FUCKIN-REAL THE SHIT THAT COMES OUT OF A DR’S MOUTH.
GIVE YOURSELF A REASON AND YOU’LL BE SUCCESSFUL.
FOR THE LATTER, USING FOOD AS COMFORT IS A DIFFERENT STORY.
GO TO FUCKIN THERAPY!

3 ROUNDS X 12 MIN EMOM
BIKE 15/10
20 SIT UPS
5 OVERHEAD SQUAT @135/95
SKI 200/175
SLED PUSH FOR THE MINUTE
REST
BIKE 15/10
20 SWINGS @70/53
7 FRONT SQUAT @135/95
SKI 200/175
FARMERS CARRY FOR THE MINUTE @70/44
REST

WHO’S A FAT BASTARD?
WHY IS IT SO HARD TO RID YOURSELF OF FAT BASTARDISM?
WHY?
ARE WE THAT ADDICTED TO FOOD?
IS IT THE HABIT OF EATING SHIT AT NIGHT?
IS IT THE FACT THAT THERE’S A FAST FOOD CHAIN ON EVERY CORNER?
IS IT BECAUSE WE CAN COVER OURSELVES WITH BULKY CLOTHES DURING THE WINTER MONTHS?
IS IT BECAUSE WE EAT OUT TOO MUCH?
IS IT THE ENTICEMENT OF A FUCKIN PIZZA VIDEO ON SOCIAL MEDIA EVERY FUCKIN DAY? WHEN DID PIZZA MAKING BECOME SO INTERESTING!

WHO GIVES A FUCK.

IT DOESN’T MATTER WHAT IT IS, THEY ALL LEAD TO THE SAME THING, BEING A FAT BASTARD.
SO LET ME ASK YOU, WHAT FEELS BETTER THAN LOSING WEIGHT AND FITTING INTO YOUR OLD CLOTHES THAT YOU’VE BEEN KEEPING IN THE BACK OF YOUR DRAWER JUST IN CASE ONE DAY YOU MAGICALLY DROP 30LBS AND GET YOUR FAT ASS BACK INTO THOSE JEANS.

DON’T YOU FEEL BETTER AND LOOK BETTER WHEN YOU EAT WELL?
DON’T YOU SLEEP BETTER AND WAKE UP FEELING LIKE YOU WANT TO GET OUT OF BED!
AREN’T YOUR WORKOUTS SO MUCH BETTER WHEN YOU EAT WELL?
ISN’T EVERYTHING BETTER WHEN YOU EAT WELL?

WHAT IS IT THAT’S SO DIFFICULT ABOUT EATING WELL?
DO YOU EAT SHIT OUT OF BOREDOM?
IS IT THE COMFORT THAT SHIT FOOD GIVES YOU?
IS IT THAT YOU DON’T CARE ABOUT YOUR HEALTH?
ASK YOURSELF WHAT IT IS THAT MAKES YOU EAT SHIT.
I’M CURIOUS WHAT IT IS WHEN YOU KNOW THAT EATING SHIT CAUSES INFLAMMATION AND PAIN, CAUSES DISEASE AND CANCER, FUCKS UP YOUR TEETH AND SKIN, CAUSES DEPRESSION, FUCKS UP YOUR BRAIN CHEMISTRY, CAUSES HIGH BLOOD PRESSURE AND CHOLESTEROL.
YOU EVER STUFF YOUR FUCKIN FACE AND YOUR HEART IS RACING AFTERWARDS?
THAT’S NOT GOOD!

FIND OUT WHAT YOUR ISSUE IS WITH EATING AND FIX IT.
IT’S SIMPLE, JUST CHANGE THE HABIT THAT’S KEEPING YOU FAT.
ONCE YOU CHANGE THE HABIT IT WILL LEAD TO OTHER CHANGES.
DON’T LET THESE FUCKIN FOOD COMPANIES WIN!
WE’VE BEEN PROGRAMMED TO EAT A CERTAIN WAY. LOOK AT CHEERIOS, THEY BEEN PASSING THAT SHIT OFF AS A HEART HEALTHY FOOD FOR YEARS!
USE THE, MY FITNESS PAL APP!!!
HOW THE FUCK IS EVERYONE NOT USING THIS APP YET IS BEYOND ME!
WHAT THE FUCK! I SAY IT OVER AND OVER AGAIN!
UNFUCKIN BELIEVABLE!

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

Bench Press
5 x 3 @82.5%

3 sets ea. till failure
Dips
DB Side Lateral Raises
Barbell Curl
Barbell Row

Partner Ski Intervals
10 x :30/:30

Continuing from last week.
Let’s talk about another type of Fasting called Dry Fasting.
I’m pretty sure most of you haven’t encountered this before unless you have done it for religious reasons.
There are two types of Dry Fasting, Soft and Hard.
Soft being that you can shower and use water on your body that is not ingested.
A Hard dry fast is obviously not having any water ingested or not showering or coming in contact with water at all.
Even when it rains you have to wear a total waterproof rain suit!   (I’m not sure about that one, I made that up)

I know  this sounds a little crazy being that everyone always says you need water, you need a lot of water to stay hydrated.
This however is not necessarily true and the great part of not taking in water is YOU’LL BURN A SHIT LOAD MORE FAT!!!
Thats right, you will burn a substantial amount of Fat not drinking water or doing a dry fast.
Your body needs Water so when you don’t drink it your body creates Metabolic Water which is when your body used Fat to make it’s own water.  There you have it, Water From Fat!  Wala!
You can do this Dry Fast while Intermittent Fasting.  In fact, its better to do Intermittent Dry Fasting while following the Keto Diet because your body is already used to burning Fat For Fuel so you don’t get the normal headaches and fatigue from a normal Fast.

There are a ton of benefits from dry Fasting:
A Huge Anti Inflammatory Response!
Enhanced Cognitive Function
Balanced Lipid Panel
Lower Blood Pressure
Increase in Insulin Sensitivity
Promotes Healthy Bones

Warm Up:
Bike 5 minutes
Deep Squat 1 minute
10 Goblet Squat :05 descent
10 KB Cossack
10 Front 2 Back Lunges

10 Min EMOM
10 Swings
:10 Plank

Back Squat
5 x 3 @80%

Every 3 Minutes for 15 Minutes
Row 250/200
10 Burpee over Rower

Who read yesterday’s post? No one?
Are we going to go through this again? All you talk about is the stuipid Netflix crap, you don’t have time to read the email that may actually clear up some food issues? It’s crazy, fuckin crazy.
For the one person that read the email, this is for you.

So, too continue from yesterday let’s have a discussion on Fasting.
Some of you have heard of Fasting or may have done it before so let me brush up on some info that may help you guys with which one if at all too do.

First lets talk about all the different types of Fasting techniques you can incorporate.
There’s the 16:8 Fast most of you may have heard of which is Fasting for 16 Hours and then an 8 hour window of eating.
This is the one we are going to talk about today.
There are people who do this all the time and there are people who incorporate this into their eating regiment every so often.

Some mistakes people make when doing this Fast are:
1.  Not eating enough good wholesome foods when your window is open.  You need to eat a good amount of good fats during your 8 hours of eating
2.  Some think that you can have creamers or cream in your coffee during your 16 hours of fast, YOU CAN’T!
3.  Some have their BCAA drinks during their workouts during the fast portion.  This is a no no.
4.  Not drinking enough water is another mistake that happens too often.  You need to drink more water than normal during the Fast portion of the diet.
5.  Not taking minerals during the Fast.  Your body needs Sodium, Potassium and Magnesium during the fast.  (this one is not so important during the 16:8 fast as it is with other fasts we’ll be talking about)

If you can try and train right before you break the fast.  After you train go and get yourself a big meal of good quality foods.
Some say you can eat what you want during the 8 hour window but obviously the Fast will work better if you eat well during your window.
Again try and get some quality fats and a good amount of fiber in also.
Your meals should decrease in size as the 8 hour window closes and your last meal should’t be you stuffing your face with every last bit of food in the fridge before the 16 hour fast starts, its only 16 hours not the rest of your life.

Your body increase GH levels when you fast, that’s why your highest level of Growth is in the morning after not eating all night
So this fast will increase GH production.  Another Fast which we’ll talk about tomorrow will even increase more production of GH levels.

Why does you body burn more fat during this type of fast?
Fasting forces your body to tap into it’s Fat Storage for energy.

Fasting increases insulin Sensitivity which means not being able to eat as many carbs at one meal at a time.

Helps aid in your Gut Health.  Digestion of any foods takes 65% of energy from your body causing your Gut never to catch a break.  If you fast your Gut gets to restore itself working better when you do break the fast.

Fasting helps aid in Autophagy the breaking down of bad cells and getting rid of the through excretion

It is important to remember not to overeat during your 8 hour window of eating especially if weight loss is your main goal.

2 sets:
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

Deadlift
5 x 3 @80%

Every 3 Minutes for 15 Minutes
Back Squat x 7 @185/125
Burpee x 10
Pull ups x 10

Bike Intervals
10 x :10 / :40

This post is from 2021. I think. Definitely after 2019.
Good information, read it!
So, lets talk a little bit about the Keto diet, what it is, what it does, how it works and what to eat.

I’m sure most of you have either heard of the Keto diet before or have actually tried it.
Well if you’ve done it before or if not here is some info on it to make a better decision if it’s right for you.

I’ll keep everything simple and basic being that most of you don’t want to sit and spend half the day reading my emails, as much as that hurts my heart I understand your busy.

First, what is the Keto diet?
When you eat Carbs your body uses those carbs in the form of Glycogen as a form of energy.
When you stop eating Carbs your body is forced to find another fuel source for energy, it switches over to burning Fat for energy in the form of Ketones.
Yes, your Brain can function without Carbs, Ketones are actually a better form of energy for your brain.
However, when you first start or rather stop eating carbs your body goes into what is known as the “Keto Flu”.

Keto Flu is your body’s reaction to switching over to burning fat for energy.  During this 5 day phase of the Flu you may experience some headaches, upset stomach, nausea, and Fatigue and maybe possible death!
No, I’m only kidding the Keto diet will NOT Kill you.
But as always I would maybe see your physician or our in house Physician Dr. Kerker before starting any kind of new diet plan to make sure your in good health.

Onto the next What does the Keto Diet do.
Well a bunch of things, mainly what you are all interested in is the Fat Loss so I’ll stay on that subject.
Other benefits are Lower Blood Pressure
Decrease of Inflammation
Increase in Energy and Better Sleep
Gain muscle and improved endurance
Prevents Heart disease 
and Aids in fighting some cancers 
There are a shit load more benefits but I’m sure if you try you can find them yourself.
Let’s move on, as I said before Im sure you are only interested in the weight loss part.

How does the Keto Diet Work
As I said before, when your body has no stores of Glycogen in your system your body finds a new way of finding an energy source, which in this case it uses Your Body Fat (in some cases) for fuel instead of Glycogen stores.
Why did I write in some cases you may ask, or not?
Because, no matter what diet you do you cannot be a glutton and shove food down your throat and expect to lose fat.
Even though you are burning Fat for Fuel if you overeat on Fat’s your body will use those daily calories of fat for energy and not the Fat sitting on your midsection or you Ass cheeks that has disgusted you in the first place.

So, here’s how much Fat you should be eating between 70 – 80% of your food should come from Good Fats
15-25% of your food should come from Proteins 
and only 5% of your food should come from Carbs which should be around 30 grams a day.

Let’s talk bout some other info on Keto that may help.
1.  Stay away from Sugar Alcohols, they are a Big Fat Lie!  
Sugar alcohols sit in your gut and cause bad bacteria to grow, they do not do what they say they are going to do as reduce the amount of carbs in your food.  As a matter of fact if you do eat them cut the amount of alcohols in half then subtract from the total carbs.
2.  Double up on your MCT oil, this oil gets through your system quicker and gives you energy and puts you into ketosis faster 
3.  Drink Caffein!!!  More Caffein increase the amount of Ketones in your body
4.  Get yourself some Keto sticks to make sure you are in Ketosis
5.  Get some Bone Broth to keep a healthy Gut during Ketosis
6.  Too much protein can take you out of ketosis so don’t overdo it with the protein!

Here’s a list of foods to eat on Keto:
https://www.dietdoctor.com/low-carb/keto/foods

Lastly, which is an amazing Segway into tomorrow’s post if I do say so myself!
If you come out of ketosis cause you had to have that piece of Birthday cake
A good way to get back into Ketosis is to Fast for 24-48 hours!

Row 1k
1 Min Deep Squat
10 Inchworm

10 Min EMOM
10 Swings
:10 Plank

5 RFT
Row 500
1 Rope Climb
25 Sit ups
20 Push ups
10 Goblet Squat 53/35