Daily WOD

SOMETHING IS CLICKING!
THERE’S A GOOD AMOUNT OF MEMBERS THAT HAVE LOST A SUBSTANTIAL AMOUNT OF WEIGHT ALREADY, AND THERE’S
A LOT MORE CONSIDERATION AMONGS OTHERS.
THIS IS AMAZING!

IMAGINE EVERYONE BANNING SUGAR FROM THEIR HOMES.
IF THE INSURANCE COMPANIES FOUND OUT THEY WOULD PROBABLY START A “NON GLUCOSE” PROGRAM, LIKE THE
“SAFE DRIVERS” PROGRAM.
IT’S INCREDIBLE THAT PEOPLE WILL DRIVE BETTER KNOWING IT WILL COST THEM LESS, BUT STOP EATING SUGAR AND
YOU’LL BE HEALTHIER AND POSSIBLY NOT END UP WITH A DISEASE… NAH, THAT’S NOT WORTH IT. MONEY ON THE OTHER HAND.
THAT’S WORTH IT. DUH!!!!

ANYWAYS, I’M THINKING THIS CHANGE OF HEART MIGHT HAVE SOMETHING TO DO WITH THE EMAILS.
SO ALL OF YOU WHO HATE THEM AND IGNORE THEM, YOU CAN GO SCRATCH YOUR ASS.
THIS IS TO ALL THE LOVELY PEOPLE THAT TAKE TIME TO READ VALUABLE INFORMATION THAT IS WRITTEN TO HELP YOU STAY HEALTHY.

WE’RE GOING TO HAVE A CONTEST.
I FIGURE THIS WILL KEEP YOU MOTIVATED AS WELL AS MYSELF.
BEFORE I GO IN FOR SURGERY WE’RE GOING TO TAKE EVERYONE’S BODY FAT, AS WELL AS MY OWN.
HERE’S THE DEAL.
IF YOUR BODY FAT CHANGES FOR THE WORST AND MINE CHANGES FOR THE BETTER, YOU LOSE.
LIKEWISE, IF YOUR BODY FAT CHANGES FOR THE BETTER AND MINE IS FOR THE WORSE, YOU WIN!
FOR EXAMPLE, LET’S SAY I GAIN 2% BODY FAT AND YOU STAY THE SAME, NOT HAPPENING BUT FOR SHITS AND GIGGLES, YOU WIN.

IF I STAY THE SAME AND YOU GAIN .5%, YOU LOSE!

THIS DOES NOT MEAN WE SAY, “HEY, WE’RE HAVING A CONTEST, I’LL EAT SHIT TILL THEN.
NO, THAT’S NOT HOW IT WORKS. IF THAT’S THE CASE IT’S NEVER GONNA HAPPEN AT ALL.


WARM UP:

3 MINUTES ON THE BIKE
SCAPULA PULLS 10 REPS
SHOULDER BAND WORK
SINGLE LEG RDL WITH DB 10 EACH LEG
SQUAT STRETCH WITH DB
CLAM SHELLS
GLUTE BRIDGES WITH BAND

METCON:

8 MIN AMRAP
35 DOUBLE UNDERS
5 PULL UPS
7 THRUSTERS @135/95

REST 5 MIN

METCON:

12 MIN AMRAP
15 BOX JUMPS @24/20
10 DOUBLE KB CLEANS OR SWINGS @55/35
10 BURPEES

MELISSA STOPPED EATING SUGAR COUPLE MONTHS AGO.
SHE LOOKS FUCKING INCREDIBLE, LIKE A TOTALLY DIFFERENT PERSON.
MELISSA IS 10LBS FROM HER GOAL WEIGHT, THEN I WILL SHOW YOU THE BEFORE AND
AFTER PICTURES.
MELISSA DIDN’T TRAIN ANY HARDER THAN BEFORE, SHE ALWASY TRAINED HARD.
IT’S NOT ABOUT TRAINING, IT’S ABOUT EATING!

ANY ONE OF US COULD HAVE MADE THE SAME DECISION MELISSA MADE A COUPLE OF MONTHS AGO.
RIGHT, SHE DIDN’T DO ANYTHING SPECIAL AT THAT TIME, SHE MADE THE DECISION.
THE ONLY THING SPECIAL MELISSA DID WAS EXECUTE HER DECISION, INSTEAD OF IGNORING HER DECISION
AS MOST OF US DO.

PEOPLE LIKE MELISSA HAVE SOMETHING SPECIAL.
ANYONE THAT CAN MENTALLY STAY STRONG AT NIGHT TIME AND OTHER EVENTS WHEN THE DEVIL IS LURKING AROUND
EVERY CORNER TEMPTING YOU, IS SPECIAL.
NOT MANY PEOPLE CAN DO WHAT SHE DID, I WOULD VENTURE TO SAY MAYBE 10% OF THE POPULATION IN THIS COUNTRY CAN
DO WHAT YOU DID. EATING WELL FOR TWO MONTHS! THAT’S UNHEARD OF IN THIS DAY AND AGE.
I MEAN OVER 50% OF THE COUNTRY IS OBESE, 25% ARE BLESSED WITH NOT BEING NEGATIVELY EFFECTED BY SUGAR AND THEN YOU GOT 25%
LEFT. OUT OF THAT 25%, HOW MANY YOU THINK HAVE THE POWER TO DO WHAT YOU DID?

THIS IS ANY OF US.
JUST GOTTA MAKE A DECISION.
OR, KEEP GOOFING ON THE EMAILS AND NOT DEAL WITH THE SITUATION.
ONCE AGAIN, IT’S YOUR CHOICE.

WARM UP:

BIKE FOR 2 MIN:
PERFORM 15 OF EACH MOVEMENT…
AIR SQUAT
SQUAT AND REACH (10 EACH SIDE)
GLUTE BRIDGE WITH BAND
CLAM SHELLS WITH BAND
V UPS
DEAD BUGS
PUSH UP INTO INCHWORM (5 REPS)
SINGLE LEG RDL (15 EA LEG)
SIDE LUNGE
KOSSACK

METCON:

10 MIN AMRAP
RUN 200
BACK SQUAT 10 REPS @BODYWEIGHT (5 SECONDS PER FULL RANGE)

METCON:

4 ROUNDS
50 DOUBLE UNDERS
25 TOES TO BAR
25 HIP EXTENSION

READ THIS, ITS SATURDAY. THE KIDS ARE IN CAMP. SO FUCKING READ IT.

I’M NOT GOING TO TALK ABOUT SUGAR. I’M GOING TO TELL YOU THE DIFFERENCE BETWEEN EATING WELL AND FUCKING STARVING YOURSELF.
I THINK THIS IS WERE THE BREAKDOWN HAPPENS.
I BELIEVE, FOR MOST PEOPLE WHEN THEY TRY TO LOSE WEIGHT, PEOPLE IMMEDIATELY THINK, “I HAVE TO STOP EATING”.

IS THIS WHAT YOU DO?
YOU DON’T HAVE TO ANSWER THAT, IT MAY NOT BE THE TRUTH ANYWAY.

I KNOW I HAVE SAID THIS IN THE PAST… BUT, IT’S TRUE.
WHEN YOU DON’T EAT AND DECIDE TO STARVE YOURSELF, YOU WILL SEE CHANGES QUICKLY BUT THEY ARE SHORT LIVED.
ONCE YOU START CUTTING YOUR CALORIES YOUR BODY WILL CATCH ON AND SLOW YOU THE FUCK DOWN TILL YOUR STOP BURNING SO
MANY CALORIES.
YES, YOUR BODY WILL SLOW DOWN IT’S METABOLIC RATE SO MUCH THAT YOUR BMR, WHICH WAS ONCE ROUGHLY 2000 TO 3000 CALORIES A DAY, IS NOW COMPARABLE TO THE AMOUNT OF CALORIES YOU’RE CURRENTLY EATING. SAY 500-1000 CALORIES A DAY IS WHAT YOU ARE CONSUMING NOW.

THAT WILL BE YOUR NEW BMR.
NOW, WHEN YOU GO BACK TO EATING YOUR NOMRAL CALORIC INTAKE, EVEN IF THE FOOD IS QUALITY AND NOT SHIT, YOU WILL PUT WEIGHT BACK ON.
I KNOW, IT SUCKS, BUT IT’S TRUE.

HERE’S THE DISTINCTION BETWEEN THE TWO LIFESTYLES.
FIRST, STARVING YOURSELF IS NOT A LIFESTYLE. STARVATION IS TORTURE, WHY ARE YOU TORTURING YOURSELF? ISN’T LIFE ENOUGH TORTURE WITHOUT HAVING TO STARVE YOURSELF?

STOP STARVING YOURSELF, THEN GETTING FAT AGAIN AND THEN STARVING YOURSELF.
WHO DO YOU KNOW THAT HAS SUSTAINED STARVING THEMSELVES FOR YEARS AND IS HEALTHY?
I’M PRETTY SURE IF THE PEOPLE IN THIS WORLD THAT ARE STARVING, WOULD DEFINITELY EAT A BIG MAC IF YOU PUT IT IN FRONT OF THEM.

SO LET’S ALL CALL A SPADE A SPADE (THIS HAS NOTHING TO DO WITH SKIN COLOR), YOU’RE NOT FUCKIN STARVING, YOU’RE TOO FUCKIN LAZY TO EAT WELL.
JUST STOP EATING SHIT!
THIS IS UNDER YOUR CONTROL. EVERY TIME YOU DECIDE TO EAT CRAP AND EVENTUALLY FEEL LIKE SHIT. THAT WAS YOUR DECISION.

HOW CAN YOU DO AROUND SAYING YOU CARE ABOUT YOUR FAMILY WHEN YOU DON’T EVEN CARE ENOUGH ABOUT YOURSELF TO EAT WELL??

IN ORDER TO ATTAIN A GOAL, YOU NEED TO BE FOCUSED ON THAT GOAL, CORRECT?
SO, IF YOU DON’T EAT AND STARVE YOURSELF ALL DAY YOU’RE TAKING YOUR FOCUS OFF YOUR GOAL.

LET ME EXPLAIN BEFORE YOU JUST IGNORE THE REST OF THE EMAIL, AND I AM FORCED INTO CONTINUING TO WRITE MY INFORMATIVE EMAILS.

IF YOU WOULD ALL JUST COMPLY, YOU WOULD’T BE BOMBARDED WITH EMAILS.

IF YOU DON’T LIKE READING THEM, THEN DON’T COME TO THE GYM. I DON’T TAKE THE TIME TO WRITE THIS SHIT SO YOU CAN IGNORE IT.
IF IT’S NOT IMPORTANT TO YOU, THAT’S FINE, THEN JUST IGNORE YOUR HEALTH.

BACK TO WHY EATING HEALTHY IS BETTER THAN STARVING YOURSELF.
EATING WELL CONSTANTLY PUTS YOU IN THE FRAME OF MIND YOU ARE TRYING TO ACHIEVE. EATING WELL IS JUST LIKE YOUR TRAINING.
LIVING A HEALTHY LIFESTYLE KEEPS YOU FOCUSED ON YOUR FITNESS GOALS.

STARVING YOURSELF DOES TWO THINGS, FORCES YOUR TO FOCUS ON NOT EATING ALL DAY, FORCING YOU TO THINK ABOUT FOOD CAUSE YOU AIN’T EATING IT!

OR, YOU CAN EAT HEALTHY WHEN YOU ARE HUNGRY ALL DAY LONG AND STAY FOCUSED ON YOUR GOAL.
WHEN YOU EAT HEALTHY ALL DAY, YOUR BODY BECOMES USED TO EATING WELL AND BEING HEALTHY.
YOUR BODY GETS USED TO BEING IN A BETTER STATE OF BEING.
WHEN YOU EAT SHIT YOUR HOMEOSTASIS IS ALL FUCKED UP!

I KNOW YOU MAY NOT FEEL IT, BUT THAT IS BECAUSE YOU ARE ALWASY IN A CONSTANT STATE OF FEELING LIKE SHIT.
SOME PEOPLE DON’T EVEN KNOW WHAT IT’S LIKE TO FEEL GOOD CAUSE THEIR CONSTANTLY EATING UNHEALTHY.

SO, WHAT’S IT GONNA BE?

YOU INTERESTED IN TICKLING THE BALLS OF A YOUNG ASIAN MALE OR ARE YOU GONNA FIGHT A FUCKIN GRIZZLY BEAR?

YOU MAKE THE CHOICE.
YOU WANT TO LIVE LIKE “THEY” WANT YOU TO LIVE?
BUYING ALL THE SHIT “THEY” PRODUCE WITH ONLY ONE THOUGHT IN MIND, $$$!
YOU THINK THESE COMPANIES THAT PUSH ALL THIS SHIT ON US HAVE ANYONE’S HEALTH IN MIND, OR JUST THEIR POCKETS??

WELL, IF YOU’RE BUYING THEIR SHIT, THEIR LAUGHING AT US WHILE WE END UP IN THE HOSPITAL WITH CANCER.

START FUCKING EATING WELL!!!!!
IT’S NOT THAT HARD, IT’S FINE TO ALLOW YOURSELF TO CHEAT ONCE AND A WHILE!
SHIT, I HAD A CHEESEBURGER WITH POTATO CHIPS INBETWEEN THE BUN! AND I ENJOYED EVERY FUCKIN SECOND OF IT!
THEN MY NEXT MEAL WAS NO SUGAR.
IT’S FINE TO CHEAT ONCE AND A WHILE, ALLOW YOURSELF TO ENJOY IT, BUT YOU CAN’T BE EATING SHIT ALL THE TIME.

AND DON’T YOU FUCKIN SAY, “IT’S EASIER FOR YOU CAUSE YOUR A MALE OR YOU’VE BEEN DOING IT FOR A WHILE”.
THAT’S A BULLSHIT EXCUSE THAT PATHETIC MOTHER FUCKERS USE TO JUSTIFY DOING NOTHING!

ANYWAY’S, HAVE A WONDERFUL DAY.
NO HUMIDITY TODAY!

METCON:


“ADAMBROWN“

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

2 rounds for time of:

295/195 pound Deadlift, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
195/125 pound Bench press, 24 reps
24 Box jumps, 24/20 inch box
24 Wallball shots, 20/14 pound ball
145/95 pound Clean, 24 reps

THERE’S A NEW VARIANT OUT THERE, IT’S CALLED… SUGAR.
IT KILLS YOU, LIKE THE OTHER ONE.
IT DESTROYS YOUR BODY INSIDE AND OUT, AND EVEN BETTER. IT KILLS YOU A LOT SLOWER THAN THE OTHER ONE, AND SOMETIMES
MAKES YOU SUFFER WITH DIABETES FOR YEARS AND YEARS! CRAZY RIGHT?
DO YOU LET YOUR PARENTS EAT SUGAR?
DID YOU LET THEM GO WITHOUT A MASK?
NUTS RIGHT, WE CAN ACTUALLY CONTROL THIS THING WE PUT IN OUR SYSTEMS. EVEN THOUGH WE KNOW IT’S BEEN PROVEN TO
DESTROY OUR BODIES AND FEED CANCER, WE STILL EAT IT.
BUT THIS VIRUS, THAT’S A DIFFERENT STORY. IT KILLS PEOPLE.
OH, OH, NOW I GET IT.

TODAY IS ANOTHER CHOICE, SO HERE WE GO AGAIN.
YOU GONNA CHOOSE TO KEEP THINGS THE SAME OR STOP EATING SUGAR AND ACTUALLY FEEL LIKE YOU WERE DESIGNED TO FEEL.
IT’S GOOD TO SEE A BUNCH OF PEOPLE CHANGING, YOUR BODY GOES THROUGH MASSIVE CHANGES WITH THE ABSENCE OF SUGAR.
LOOK AT PEOPLE WHO EAT WELL, LOOK AT STEVEY PAGELS. HE’S LIKE 70 AND HE’S PROBABLY GOT THE SAME BODY FAT AS MOST PLAYERS IN MAJOR LEAGUE BASEBALL.
THE PROOF IS THERE, IT’S JUST UP TO YOU NOW.


METCON:

5 ROUNDS
5 PUSH PRESS @135/95
10 BURPEES

REST 5 MINUTES

21-15-9
CLEAN 155/105
RING DIP/BAR DIP

ONCE AGAIN, I SEE A LOT OF TALK ABOUT NO MORE SUGAR IN SOME OF OUR DIETS! IT’S LIKE SOMETHING CLICKED, WAS IT THE HORRIBLE
WAY YOU FEEL AFTER EATING SUGAR?
WAS IT THE CONSTANT BOMBARDMENT OF EMAILS REGARDING SUGAR?
WAS IT THE SUGAR INDUSTRY EXPLOITING OUR WEAKNESSES THAT HAS YOU IN A BEHAVIOR MODIFICATION MODE?

WELL, WHATEVER IT IS KEEP IT UP AND IT WILL BE PAYING OFF VERY SHORTLY.
THINK ABOUT THIS, IF YOU STARTED EATING NO SUGAR WHEN I STARTED THIS CRAP. YOU WOULD HAVE BEEN OFF SUGAR FOR OVER A MONTH ALREADY.
FOR THOSE OF YOU THAT CHOSE TO DO NOTHING REGARDING YOUR DIET, YOU PROBABLY STAYED THE EXACT SAME, YES?

IF YOU ARE FEELING LIKE CRAP AND SELF PITTY THAT YOU DIDN’T DO THIS BECAUSE OF SOME LAME ASS EXCUSE, GOOD, YOU SHOULD FEEL LIKE CRAP. THIS IS SUGAR WE ARE TALKING ABOUT, IT’S NOT SOME KIND OF TRACTOR BEAM PULLING YOU TOWARDS IT EVERYDAY.
IT’S FOOD, THATS’ IT. JUST FOOD. THIS IS SOMETHING THAT “YOU” HAVE 100% OF CONTROL OVER, NO ONE ELSE BUT YOU.
I KNOW THE SUGAR INDUSTRY TRIES TO GLORIFY EATING SUGAR, EVEN THOUGH 10% OF THE U.S. POPULATION HAS DIABETES.
HMMM, THEY MAY NOT HAVE MY BEST INTEREST AT HEART!

PANDEMIC, YOU WANNA TALK ABOUT PANDEMIC? SUGAR HAS BEEN KILLING PEOPLE FOR

THIS FUCKING VIRUS NONSENSE HAD EVERYONE FLIPPING OUT RIGHT, BUT DIABETES, THAT KILLS ALMOST 1.5 MILLION HUMANS WORLDWIDE.
WHICH IS MORE THAN TWICE THE DEATHS OF COVID. DON’T WORRY ABOUT THAT, “I’LL NEVER GET DIABETES AND DIE, WHAT ARE THE CHANCES OF THAT!
WELL, A HELL OF A LOT MORE THAN DYING FROM COVID, AND THIS IS SOMETHING YOU HAVE TOTAL CONTROL OVER!

YES, TYPE 1 IS HEREDITARY BUT STILL IS BETTER STABILIZED WITH A LOW SUGAR DIET.

MAKE THIS A CHALLENGE TO YOURSELF. DON’T JUST IGNORE MY EMAILS EVERYDAY AND THINK IT’S GOING TO CHANGE.
SHIT AIN’T CHANGING, UNLESS YOUR LAZY ASS CHANGES IT.
TAKE THAT AS A CHALLENGE AND DO SOMETHING ABOUT IT.

DON’T LET FUCKIN BREAD OR PASTA COTROL YOU, YOU DON’T “HAVE” TO HAVE IT.

THIS IS SIMPLE, EAT:
MEAT
EGGS
FISH
VEGGIES
NUTS, SEEDS AND BERRIES
AND NO FUCKIN SUGAR.

THERE YOU HAVE IT, IT’S UP TO YOU NOW.
DO NOTHING AND GET NOTHING, OR DO SOMETHING TO CHANGE THE WAY YOU LOOK.
SOMETHING EVERYONE IS INTERESTED IN DOING.
IN TWO TO THREE MONTHS OF EATING WELL, YOU WILL HAVE ACCOMPLISHED WHAT I WOULD SAY 95% OF THE COUNTRY CAN’T DO.
THAT MEANS NOT PUTTING SUGAR INTO YOUR SYSTEM FOR TWO TO THREE MONTHS.
IS THAT POSSIBLE?

METCON:

RUN 800
20 SWINGS @70/55
20 BOX JUMPS @24/20
20 V-UP
5 ROUNDS FOR TIME

THIS IS FUCKIN AWESOME!
JUST BETWEEN SEAN AND LISA, THEY’VE DROPPED 85LBS IN SEVERAL MONTHS TIME!
HARRY IS GETTING IN CONTEST SHAPE AGAIN.
STEVE AMBRO ISN’T CHUBBY ANYMORE, THINGS ARE LOOKING UP!
SO BASICALLY IF YOU’RE EATING SUGAR, YOU BETTER SECONDS GUESS YOURSELF CAUSE EVERYONE IS ON THE “FUCK THE SUGAR” BANDWAGON.

IT’S NOT HARD, FIRST ORDER, GET RID OF ALL THE SUGAR IN YOUR HOUSE. IF YOU DON’T, THE BOOGEYMAN IS COMING TO TAKE IT.
DON’T CALL THE COPS, WHATEVER YOU DO, I’M JUST THERE FOR YOUR SUGAR.


WORKOUT:

100 REPS OF EACH
PUSH UPS
RING ROW/BARBELL ROW
10 X 10
NO REST KEEP FLIPPING OVER EITHER DOING PUSH UPS OR ROWS.

REST 5 MINUTES

4 X 3 MINUTE ROUNDS
3 MINUTES TO COMPLETE:
ROW 500 METERS
MAX REP WALL BALLS 20/14

LIFT:


FRONT SQUAT

10-5-10-5-10-5

(50% FOR THE 10 REPS, 75% FOR THE REPS OF 5)


METCON:

50 DOUBLE UNDERS

12 POWER SNATCH @75/55

12 MIN AMRAP

WHO KEPT AWAT FROM THE SUGAR TODAY?
IF YOU DECIDED TO START EATING WELL, YOU WOULD BE 4 DAYS IN ALREADY!!
IT GOES SO FAST IF YOU JUST LET IT HAPPEN, INSTEAD OF CONSTANTLY THINKING ABOUT WHAT YOU CAN’T EAT ANYMORE.
IF YOU’RE HAVING TROUBLE WITH THIS, TRY SAYING “NO”.
WHEN YOU’RE HAVING SUGAR CRAVINGS, SAY “NO” THEN GO WORKOUT OR SOMETHING.
WHEN IT’S THE WEEKEND AND YOU’RE HAVING TROUBLE CONTROLLING YOURSELF, INSTEAD OF EATING CRAP WHY NOT GO TO THE BEACH OR
GO SPIN, EVERYONE HAS A SPIN BIKE AT HOME RIGHT? WHEN YOU WANNA EAT SHIT, USE IT!
IT’S JUST FOOD, IT’S JUST THAT INSTANTANEOUS SATISFACTION OF SOMETHING SWEET TO SATISFY YOUR ADDICTION.
DON’T LET THAT HAPPEN, YOU CAN ACTUALLY CONTROL WHAT YOU PUT IN YOUR MOUTH.
JUST DO SOMETHING DIFFERENT TO AVOID YOUR CRAVINGS.
GET ALL THAT CRAP OUT OF YOUR HEAD ABOUT NUTRITION, HERE’S THE DEAL.
FORGET ABOUT SHIT FOOD FOR TWO MONTHS, DON’T EVEN THINK ABOUT IT. ALL YOU’RE GOING TO EAT IS HEALTHY SHIT, SO GET EVERY THING ELSE OUT OF YOUR HEAD.
I CAN GUARANTEE YOU THAT TWO MONTHS FROM NOW IS GOING TO HAPPEN REGARDLESS WHAT YOU DECIDE TO DO, SO WHY NOT TRY SOMETHING NEW?

LIFT:

5 X 5
DB BENCH PRESS
DEAD HANG PULL UP

METCON:

10 METER SPRINT EVERY MINUTE.
AT THE TOP OF EVERY MINUTE SPRINT 10 METERS, THEN ADD 10 METERS BACK AND FORTH EVERY
MINUTE AFTER.
YOUR SPRINTS ARE DONE WHEN YOU DON’T COMPLETE THE AMOUNT OF SPRINTS IN THE NUMBER OF MINUTES.
IF YOU ARE ON MINUTE 10 AND HAVE TO DO 10 SPRINTS BACK AND FORTH, AND YOU ONLY COMPLETE 9, YOU’RE DONE.

ANOTHER DAY STARTED, WHO STARTED THE DAY WITH EATING POORLY?
DID YOU EAT SUGAR THIS MORNING AND TOTALLY FUCKING IGNORE WHAT I SAY?
IS EATING SUGAR THAT IMPORTANT TO YOU? NO, IT’S NOT. IT’S A HABIT THAT IS EASY TO CHANGE.
JUST CHANGE YOUR FUCKING HABITS.
IT’S SIMPLE. MOST OF WHAT WE DO IS HABITUAL, WE’RE NO DIFFERENT THAN DOGS. (IF YOU ARE DIFFERENT WHY ARE YOU STUFFING YOUR FACE BECAUSE IT’S NIGHT TIME) I BET EVEN THE DOG ISN’T STUFFING HIS FACE AT NIGHT. BUT WHAT THE DOG DOES TO IS GOES TO THE FOOD BOWL EVERY MORNING LIKE YOU GO TO THE COOKIE CABINET EVERY NIGHT!
CHANGE THAT SHIT MAN!
TRAIN YOURSELF TO EAT WELL. WITH JUST A LITTLE BIT OF WILL POWER AND KNOWING HOW TO CHANGE YOUR
HABITS, IT’S NOT THAT DIFFICULT.
THINK ABOUT IT, “YOU CAN DO IT IF YOU WANT TO”, AM I CORRECT?

LOOK AT ME, I WAS A MISERABLE FUCK, NOW WITH A LITTLE HELP FROM NATURE AND A GOOD ASS WHIPPING I GAVE MYSELF, I’M A DIFFERENT PERSON. NOW I YELL AT YOU GUYS TO GET MY FRUSTRATION OUT! SEE, ANYONE CAN DO IT.

FIRST BE UPFRONT WITH YOURSELF AND SAY “I NEVER WANTED THIS BAD ENOUGH” AND NOW THAT’S GONNA CHANGE.
NOW, FIGURE OUT WHAT IT IS THAT IS SIGNALING YOU TO EAT SHIT.
MOST OF YOU PROBABLY EAT CRAP AT NIGHT, YES? UNLESS YOU’RE SO FUCKED UP, YOU JUST EAT IT ALL DAY LONG CAUSE YOU’VE BEEN
GIVEN THE GIFT EATING CRAP AND NOT GAINING WEIGHT NO MATTER WHAT YOU EAT.
ANYWAYS, FIND OUT WHEN OR WHAT IT IS THAT IS CUIING YOU TO EAT CRAP.
ONCE YOU DO AND YOU BECOME AWARE OF IT, CHANGE IT. INSTEAD OF EATING COOKIES AFTER DINNER, GO FOR A WALK OR DO SOME CALISTHENICS. READ A BOOK OR GO FOR A BIKE RIDE, ANYTHING BUT STUFFING YOUR FACE BEFORE BED.
IT SEEMS SIMPLE BUT THAT’S IT, OVER TIME YOU WILL STOP EATING AT NIGHT (IF YOU HAVE ANY WILL POWER AT ALL) AND START WALKING AFTER DINNER.
THIS IS ANOTHER CHALLENGE, WHAT DO U DO WHEN YOUR CHALLENGED TO DO SOMETHING?
YOU IGNORE IT AND HOPE I’LL GO AWAY?
YOU JUST SAY “I CAN’T DO THAT, IT’S TOO HARD TO STOP EATING CRAP”?
DO YOU JUST SAY “EATING ISN’T THAT IMPORTANT, AT LEAST I WORKOUT”

WRITE YOUR SHIT DOWN. WRITE DOWN WHAT AND WHEN YOU’RE GOINT TO EAT AND WHEN YOU’RE GOING TO TRAIN.
THIS IS NOT UNLIKE EVERY OTHER THING YOU’VE DONE IN YOUR LIFE THAT YOU’VE TAKEN SERIOUSLY. IT’S THE SAME FUCKING THING.
JUST MAKE A PLAN AND STICK TO IT.

CONSISTENCY, CONSISTENCY, CONSISTENCY!!! REMEMBER, EVERY NIGHT THAT PASSES AND YOU SAY “I’LL START TOMORROW”, IS ANOTHER DAY YOU FUCKED UP.
DON’T SAY THAT FOR 60 DAYS, HOW ABOUT THAT.

THAT’S FUCKIN BULLSHIT! THIS IS ME CHALLENGING YOU TO EAT WELL, YES, THIS IS WHAT IT LOOKS LIKE WHEN I SAY TO YOU, “I BET YOU CAN’T CONTROL YOURSELF AND EAT WELL FOR 2 MONTHS OUT OF YOUR LIFE”.
WHAT DOES THAT DO TO YOU, ANYTHING? CAUSE IF IT DOESN’T, THAN DON’T EVEN BOTHER TRYING TO CHANGE ANYTHING.

YOU WOULD THINK BY NOW, BEING THAT ALL I TALK ABOUT IS DIETING THAT IT WOULD HAVE SUNK IN ALREADY.

YOU WANT TO LOOK AWESOME? EAT WELL ALL THE TIME, ALL THE TIME. NO EXCUSES.
JUST TRY IT FOR TWO MONTHS, NO SHIT FOR TWO MONTHS. I GUARANTEE YOU WON’T DIE.

YOU CAN CHOOSE TO CONTROL YOUR BEHAVIOR AND EAT HEALTHY, OR… YOU CAN CHOOSE TO LET THE MAJOR FOOD COMPANIES CONTROL YOUR BEHAVIOR BY EXPLOITING
YOUR INSECURITIES. YOUR CHOICE.

LIFT:

5 SETS OF [3- POSITION SNATCH]
FOR TECHNIQUE PURPOSES:
*HANG SNATCH (MID THIGH)
*HANG SNATCH (JUST BELOW THE KNEE)
*SNATCH
WEIGHT IS LIGHT, WORKING ON SPEED AND PULL UNDER THE BAR.
2 MIN REST BETWEEN EACH SET.

METCON:

3 ROUNDS
RUN 400
30 BOX JUMPS 24/20
30 WALL BALL 20/14