Daily WOD

Take 10 minutes several times a day to stop and relax.
Whether it be in your car, your office, your house or wherever you are, just stop.
Close your eyes and think about all the things in your life that you are grateful for, give yourself time to reset. Don’t let your day control your feelings and behavior, YOU control that shit.

Do this when things get overwhelming, when you feel anxious, or when fuck jobs on the road annoy you.
Every time you get upset at things and you see yourself going in a bad direction, stop.
You have control over this right, You can make yourself stop and think about what it is that makes you happy?

Do this repeatedly throughout the day and over time you will have created a habit.
Think about the amount of time you will spend thinking about how grateful you are for what you have over a months’s time.
Practicing this, say three times a day (which is absolutely doable) will add up too 15 hours a month of you only thinking about how grateful you are.
Think about how this can change your behavior.
Think about how this type of thinking will help you focus only on what is important in your life.
Think about how much more time you will dedicate to what is important to you.

Now think about how you would feel treating your body with the love it deserves by EATING WELL and FOCUSING ON WHAT MATTERS to you.

All this for 30 minutes a day. Seems a no brainer to me, but then again I still can’t understand going to the Dr. every year for a physical to prevent disease but then eating shit that will cause disease.
So maybe don’t go by me.

4 Sets 10 Reps
Barbell on your back 95/75

Metcon:

Row 1,000 meters
-Then-
4 Rounds
10 Burpee
20 Sit up
10 Wall Ball
-Then-
Row 100/80 Cal

Metcon:

15 Minutes to work up to a Heavy Jerk

40-30-20-10-20-30-40
Sit ups or GHD Sit up
Alternate DB Clean and Jerks 50/35
Double Unders or Double Singles
Air Squat

Run 200 Meters after each round so … 40 of everything then run, 30 of everything then run etc …

Workout:

Back Squat
5 x 3
rest as needed between sets.
Weight stays the same for all 5 sets

Metcon:

4 rounds for time
15/10 Calorie Row
10 Alternate DB Sntach 50/35
10 Burpee Box Jump overs 24/20

I’M GOING TO LAY OFF TRYING TO GET YOU TO LIVE A BETTER LIFE THROUGH NUTRITION.

NOT FOR LONG, JUST FOR TODAY.

ACTUALLY FUCK IT …

HOW ABOUT THIS, I’LL STAY AWAY FROM SUGAR IF YOU CAN ALL DEFINITIVELY TELL ME THAT YOU

MAKE TIME FOR YOURSELVES EVERYDAY, JUST AS YOU MAKE TIME FOR EVERY OTHER MORE IMPORTANT THINGS

IN YOUR LIFE, YA KNOW BECAUSE YOU ARE THE MOST IMPORTANT PERSON IN YOUR LIFE …

IM GONNA GUESS, NO?

RIGHT AGAIN CHRISTOPHER!

TAKE TIME FOR YOURSELF EVERYDAY, WITHOUT FAIL. JUST AS YOU GO TO WORK EVERYDAY, JUST AS YOU BRUSH YOUR

TEETH EVERYDAY (THAT’S MORE FOR OTHER PEOPLE) AND JUST AS YOU “LET” YOURSELF BECOME STRESSED, “LET”

YOURSELF DO THINGS FOR YOU.

SEE, NO ANGER. JUST SHOW ME THAT YOU LOVE YOURSELF ENOUGH TO TAKE CARE OF YOURSELF, THEN I’M HAPPY.



METCON:

COMPLETE THIS
BARBELL COMPLEX:

SNATCH GRIP DEADLIFT 6 REPS
HIGH HANG SNATCH 4 REPS
HIGH HANG MUSCLE SNATCH 2 REPS
EVERY 2 MINUTES FOR 7 SETS

REST AS NEEDED

BIKE FOR CALS
8 ROUNDS
10 SECONDS ON 20 SECONDS OFF
(PUSH YOURSELF TO GET MORE CALORIES, (IT’S EASY TO STOP WHEN YOUR UNCOMFORTABLE)

IT’S ME AGAIN.

I HEARD THE BEST EXCUSE FOR HAVING SUGAR IN THE HOUSE TODAY, THIS TIME I WILL NOT SAY WHO IT IS AT ALL … BRUCE.
I MEAN I’VE HEARD IT 1,000 TIMES BUT EACH TIME I CHUCKLE INSIDE, BRUCE.

MAYBE I AM PERCEIVING THIS WRONG, AS YOU KNOW I DON’T HAVE THE MOST RATIONAL THOUGHTS.
SO LET ME TELL YOU WHAT I HEARD.
I HEARD, CHRIS I STOPPED EATING SUGAR BUT I COULD CARE LESS ABOUT MY KIDS.
AM I WRONG?
I APOLOGIZE NOW IF I AM, BUT … I’M NOT.

LET ME GET THIS ONE STRAIGHT.
YOU WILL STOP EATING SUGAR YOURSELF BUT YOU NEED SUGAR IN THE HOUSE FOR YOUR KIDS TOO EAT, SO THEY CAN BE UNHEALTHY?

C’MON! IS THIS ONE REALLY “ME”!

I’LL BUDGE A LITTLE HERE AND THERE BUT NOT THIS, THIS IS EVEN MORE NUTS THAN ME!

NEXT TIME SOMEONE USES THEIR CHILDREN AS AN EXCUSE TO EAT SUGAR, I’M CALLING CHILD PROTECTIVE SERVICES, AND I’M GONNA POKE YOU IN THE EYE WITH MY PINKIE TOE!

LISTEN, EVERYTHING OTHER THAN DOING IT IS AN EXCUSE.

METCON:
YOUR LEGS STILL HURT?
GOOD, TRY AND PLOW THROUGH THIS ONE.

HERE’S WHAT YOU DO.

GOOGLE THE GLYCEMIC LOAD OF EVERYTHING YOU EAT, IF YOU SEE THAT

WHAT YOU ARE ABOUT TO EAT HAS A GLYCEMIC LOAD OF UNDER 10. EAT IT.

EAT A LOT OF IT, AS MUCH AS YOU WANT.

I PROMISE YOU. IF YOU DO THIS FOR AT LEAST A MONTH YOU WILL SEE A HUGE DIFFERENCE.


METCON:

12 MINUTE EMOM
ODD MIN. 10 THRUSTERS @95/65
EVEN MIN. 20 SWINGS @55/35

REST 5 MIN

EVERY 2 MINUTES ON THE MINUTE FOR 20 MINUTES
200 RUN
10 BURPEES

HOW IS EVERYONE DOING WITH THEIR NUTRITION?

HAS EVERYONE MADE A CHANGE OR IS THIS STILL NOT A PRIORITY?

ARE WE STILL UNDER THE IMPRESSION THAT WE CAN OUTWORK A BAD DIET?

ARE WE STILL UNDER THE IMPRESSION THAT WE CAN DRINK ALCOHOL AND STILL LOSE BODY FAT?

ARE WE STILL NOT SURE WHAT IT IS TOO EAT?

MEAT, EGGS, CHICKEN, FISH, VEGETABLES, NUTS.

ARE WE STILL NOT SURE IF WE’RE BEING CONSISTENT ENOUGH?

ARE THERE ANYMORE EXCUSES THAT I CAN TRY AND DEBUNK FOR YOU?


METCON:

4 ROUNDS
BENCH PRESS TILL FAILURE AT 75% BODY WEIGHT
CHIN UP TILL FAILURE
EACH ROUND IS TILL FAILURE
REST 1 MINUTE BETWEEN ROUNDS

REST 5 MINUTES

5 ROUNDS
RUN 400
10 BOX JUMPS @30/24
20 WALL BALL SHOTS

METCON:

“Kabul 13”

2021m Row
-then
13 rounds
8 snatches @115/85 or 52/39kg
26 AB-Mat Sit-ups

Symbolism

• 2021m row for the year.
• 13 rounds for the 13 heroes who passed.
• 8 snatches for the month and because they were “snatching” citizens and allies out of the grasp of terrorists.
• 26 sit-ups for the day and because their loss was punch to the gut.

13 U.S. Service Members killed in Afghanistan on 8/26/2021.

• U.S. Marine, Sgt Johanny Rosario (25)
• U.S. Marine, Cpl Hunter Lopez (22)
• U.S. Marine, LCpl Kareem Nikoui (22)
• U.S. Marine, LCpl Rylee McCollum (20)
• U.S. Marine, LCpl Jared Schmitz (20)
• U.S. Marine, LCpl David Lee Espinoza (20)
• U.S. Navy, Maxton Soviak (20)
• U.S. Marine, SSgt Taylor Hoover (31)
• U.S. Marine, Cpl Daegan Page (23)
• U.S. Army, Ryan Knauss (23)
• U.S. Marine, Cpl Humberto Sanchez (22)
• U.S. Marine, Sgt Nicole Gee (23)
• U.S. Marine, Ricky Thompson (21)

THIS IS A ROUGH ESTIMATE OF THE AMOUNT OF WEIGHT WE HAVE ALL LOST TOGETHER SINCE I STARTED POSTING

ABOUT THE POISON PEOPLE EAT EVERYDAY OF THEIR LIVES.

AGAIN, THIS IS AN ESTIMATE BUT I’M GONNA SAY WE LOST AROUND 250 LBS TOTAL.

THIS IS JUST 6 PEOPLE OFF THE TOP OF MY HEAD AND ONE OF THEM IS A FRIEND THAT I HAD TO FORCE TO LOSE WEIGHT! BUT HE DID IT!

HE’S DOWN 15 LBS! THIS IS SOMEONE WHO NEVER WORKS OUR OR EATS WELL. IF SOMEONE WHO HAS NO INTEREST IN WORKING OUT OR EATING

CAN DO IT, YOU SHOULD BE ASHAMED OF YOURSELF IF YOU CHOSE NOT TOO.



THAT IS A HUGE AMOUNT OF DISGUSTING FAT WE HAVE ALL LOST TOGETHER! THAT’S WHAT MADE THE DIFFERENCE CORRECT?

WE ALL DID IT TOGETHER.

FOR EVERYONE THAT HAS DECIDED TO CHANGE THEIR EATING HABITS TO SUPPORT ME BEFORE SURGERY, THANK YOU. MEANS A LOT.


IT’S BEEN A COUPLE MONTHS NOW. HAS ANYONE NOT CHANGED AT ALL IN THESE TWO MONTHS?

IF YOU HAVE NOT CHANGED, WHAT IS IT I NEED TO DO TO MAKE THAT HAPPEN?

MOST PEOPLE WOULD SAY I HAVE BEEN PRETTY INFLUENTIAL THESE LAST COUPLE OF MONTHS THROUGH THE EMAILS, FOCUSING ON EATING WELL

AND PUSHING YOU GUYS TO CHANGE YOUR LIFESTYLE FOR THE BETTER.

HOWEVER, IF THIS WASN’T ENOUGH TELL ME WHAT YOU NEED TO GET YOU TO TAKE YOUR NUTRITION SERIOUSLY.

IF YOU NEED ME TO COME SHOW YOU HOW TO GO GROCERY SHOPPING AND SHOW YOU HOW TO COOK HEALTHY MEALS, JUST ASK ME.

METCON:

4 ROUNDS

RUN 400
15 SWINGS 70/55
15 WEIGHTED GHD SIT UPS/ GHD SIT UPS/ CRUNCHES

METCON:


30 SECONDS ON 30 SECONDS OFF

***DOUBLE UNDERS

***RING DIPS/ BAR DIPS/ OR BOX DIPS

***BARBELL BODY ROWS

***BIKE

***STANDING BROAD JUMPS

KEEP TRACK OF TOTAL REPS ON A WHITE BOARD.
COMPLETE 3 SETS TOTAL, NO REST BETWEEN SETS.