Daily WOD

Check this out. Mel is like 70 or 80 years old doing 80 Deadlifts with a 53 lb. kettlebell in the middle of doing a whole bunch of other shit.
There’s 30 year old women who would be crippled doing the same thing. Granted Mel is one strenuous workout away from her bladder falling out, but that’s an unavoidable situation from age and birthing children. It’s crazy to me that women still believe the way to being fit and looking good is running and starving yourself.
Do I need to post pictures comparing long distance runners bodies to those who lift weights again?
Even with all the information on the internet today women are still under the spell from women’s fitness magazines pushing cardio and starvation as the secret to looking good cause let’s face it, no one starts working out for health reasons. Not to say all the information on the internet is true but there seems to be one common theme amongst people who know what the fuck they’re talking about, and that’s lifting heavy shit and eating meat, chicken, fish, eggs and vegetables.
I bet most women still believe they are going to get big from lifting weights. Something every guy would love to happen when they lift but doesn’t will magically happen to women?
Crazy, absolutely fuckin crazy.
Mel looks incredible for any age because she watches what she eats and lifts heavy shit.
That’s it, that’s the secret! It’s not Weight Watchers, Nutrisystem or Noom. These along with any other program that doesn’t follow eating meat, chicken, fish, eggs and vegetables is just a scam to steal your money.
It’s very simple. Lift heavy weight and eat meat, chicken, fish, eggs and vegetables. Have I said it enough times?
You don’t need someone to tell you how or what to do, I just did that. Now, you gotta follow it and following a program isn’t going to make you do it, only YOU are.
Like I’ve said in the past a million times, YOU ARE THE FUCKIIN PROBLEM!
It’s fine to admit. We all got problems. I to have problems and I know I’m the cause of every one of them.
What are most people you know who are 70 years old doing for fitness? Withering away to nothing and a one way ticket to a nursing home.
Women like Mel should be memorialized in society for doing their part in fixing the fucked up health system in this country.

Workout:
Every 3 minutes for 30 Minutes
Run 200
7 Pull up
14 Push up
21 Sit up

Workout:

60/48 Cal Ski or Row
50 Wall Ball
40 Deadlift @135/95
30 Hang Power Clean @135/95
20 Toes-to-Bar
30/24 Cal Bike
20 Toes-to-Bar
30 Hang Power Clean @135/95
40 Deadlift @135/95
50 Wall Ball
60/48 Cal Ski or Row

Has anyone changed their breakfast since this post?
I’ve received some breakfast pictures.
Thank you for that even though there was not nearly as many pictures as I would have hoped for.
Besides the pictures with sweets in them they were pretty descent.
What’s with the avocado? I never realized it was such a popular food. Is it a popular food because it’s a healthy fat or does everyone just enjoy the taste?
I’m thinking it’s because you’ve been told it’s a healthy fat, which it is. However, if you are fat and you are interested in shedding some fat it’s highly unlikely that will happen if you have eggs, bacon, cheese and avocado.
While I do believe in a well balanced meal, there seems to be some kind of an imbalance in the meal I’ve just described.
Eggs, bacon, cheese and avocado all have a good amount of fat in them. You don’t need to have all three, one will suffice.
On top of all that fat I saw some toast, excuse me, healthy toast. So, you’re having toast and fat for breakfast?
That’s not gonna work. Yes, eggs have protein but if you only have two eggs, that’s only 10 grams of protein depending on the size of the egg.
So, there’s 5-6 grams of fat in an egg, let’s say you have two, that’s 10. 4-6 grams of fat in a piece of bacon and I know there’s no fucking way you’re having just two pieces. Cheese, cheese has roughly 8-10 grams in a 1/4 cup and there’s absolutely noooooo fucking way anyone’s having a 1/4 cup.
Then the infamous avocado! Avocado has 30 grams of fat in one avocado!!!! Let’s say you control yourself and have only half, still 15 grams.
So, it’s totally possible to have 50 grams of fat in your breakfast, and toast.
I don’t even want to get into the amount of calories, that could possibly be 450 calories and that’s only the calories from the fat content. Oh and toast.
Get rid of all the fat. Even if you are eating a high fat and protein diet there’s enough fat in steak and eggs that you don’t need to add anything.
I didn’t notice but don’t tell me there’s butter on that toast!! When the fuck did I say Toast!!!!!

Workout:

10 Min EMOM
Odd Min: Bench Press x 3 reps @75%
Even Min: Bench Dips x 8 reps (use a DB if you can)

12 minute AMRAP
1 Wall Walk
30 Double Unders
5 Hang Squat Clean @115/75
3 Wall Walks
30 Double Unders
5 Hang Squat Clean @115/75
5 Wall Walk
…Continue to keep Double Unders and Hang Squat Cleans the same rep scheme and INCREASE Wall Walks by 2 reps each round.

Workout:

10 Min EMOM
3 Back Squats @70-75%

15 Min Amrap
200M Run
15 Swings 53/35
10 Pull ups
Rest :30

Workout:

12 Min EMOM
Odd Min: 1 Snatch
Even Min: 1 Power Clean + 2 Hang Power Clean
Increase the weight every other set
Weight stays the same for snatch and cleans

20 Min EMOM
Min 1: 200/175m Ski
Min 2: 10 DB Step ups 50/35
Min 3: 10 DB Push press 50/35
Min 4: Rest

Workout:

5 Rounds
Run 400
25 Wall Ball
Row 500
25 Sit ups

Workout:

10 Min EMOM
1. Stiff-Leg Deadlift 12 reps
2. Hollow Rock :30

5 Sets-10 Reps ea.
Deadlift 225/155
Strict Pull up
Burpee Box Jump Over 24/20
Calorie Row or Bike

Workout:

10 Min EMOM
Odd Min: Bench Press 6-8 reps @60-70%
Even Min: Bent over DB Row 6-8 reps

Every :90 for 12 Rounds
10 Burpees
3 Power cleans @185/125

It’s Cinco De Mayo.
Does that mean it’s Taco, Fajita, or Meximelt day?
Just cause it’s a holiday doesn’t mean you have to celebrate by stuffing your face with Tamales.
I’d rather you drown yourself in tequila than pig out on Enchiladas. At least you’ll wake up lean.
Why don’t you weigh yourself tonight, maybe that’ll prevent you from eating excessively tonight.
It’s consistency! Consistency doesn’t end on holiday’s.

Workout:

10 Min EMOM
Odd Min: 5 Back Squat @70-75%
Even Min: 20 Single Leg glute bridge (10 ea.)
Squeeze and hold each rep at the top for :02

Every minute for 20 minutes, alternating between:
-Min 1: Bike 12/8 cals
-Min 2: Kettlebell swings 15 reps @55/35
-Min 3: Double under 50 reps
-Min 4: GHD sit up 15 reps or 20 Ab Mat

I found this old email.
I think it’s the perfect timing for it with the changing of the weather, the lack of change in your diet and it being “Cinco De Mayo”

Now that it’s summer and everyone has shit to go to, does that mean everyone starts eating like crap?
Is this what happens when the weather gets nice? It’s nice outside, I’m gonna let myself go for the summer, doy!
I always thought it was the other way around, you tighten up your diet when the nice weather hits, no?
I can understand drinking more, but eating more shit than you normally eat, that’s just a double whammy.
You can’t do that! It’s either one or the other. Either drink and don’t eat or eat and don’t drink, can’t have it both ways. I assume you know I’m talking about eating crap not eating well. If you are eating well than drinking won’t be so bad. But, drinking and then binge eating, Oooof!!
Forget it, you just fucking destroyed your body, just go to sleep for a day, hopefully when you wake up your body will be back to normal.
Don’t be a glutton, have some fucking sympathy for your body.
You been given a healthy body, don’t destroy it over your fuckin love of food, that’s irresponsible and fuckin ridiculous.
You can get away with shit if you always eat well. Why am I still repeating myself?
I shouldn’t even have to fuckin say this anymore, what the fuck.
How many fucking times do I have to say, you need to eat well consistently?
Consistency, that’s the only way you’re going to see a change in your body.
Just fuckin do it! I don’t get it, I really don’t. Stop with the excuses, so fuckin annoying. You have a reason you don’t eat well, it’s a dumbass excuse.
You brush your teeth twice a day, don’t you? If you don’t, call Peter Barkoff and get your teeth checked out, he’s right in Syosset.
You know what helps keep your teeth healthy? Not eating shit!!!! Am I right Peter?
It’s just fucking food! They’ve created this thing around food that makes it so enticing, it’s not, it’s just food.
What if you didn’t have to eat, would you still keep eating shit?
My question is, are you eating shit because you have to eat and you can’t control yourself, or are you eating shit cause you love the taste of it?
If it’s the latter, that’s a fuckin problem.
Is anyone reading this shit!
Geez c’mon man, I’d rather see you smoke crack then eat shit!
You can’t feel good if you’re’ not eating well. You may think you feel good but you have no idea how “good” feels when you eat well.
Instead of your poor body suffering everyday trying to counteract the crap you put in it why not give your gut a chance to heal and feel good.
You think your guts happy about having to battle everyday cause of what you put in it? Yes, your gut has feelings and you’re fuckin em up.
Change, just fucking change the way you eat already for crying out loud.

Workout:

9 Min EMOM
Minutes 1, 4 and 7: Squat Snatch
Minutes 2, 5 and 8: Squat Snatch + Hang Power Snatch
Minutes 3, 6 and 9: Squat Snatch + Hang Power Snatch + Snatch Balance

100 Double Unders
Run 400
100 Ft. Walking Lunges
50 GHD Sit-Ups
40 Burpee
30 Power Cleans @115/75
20 Push Jerk @115/75