Daily WOD

DID ANYONE START EATING WELL TODAY?
CONSISTENCY, COSISTENCY, CONSISTENCY!!!
IT’S TWO MONTHS OUT OF YOUR LIFE, LOU IS LIKE 100 YEARS OLD. TWO MONTHS IS NOTHING!
C’MON MAN STICK TO IT FOR TWO MONTHS. MAKE THE DECISION AND STICK TO IT.
GIVE YOURSELF A GOOD ENOUGH REASON TO DO THIS FOR TWO MONTHS, IF NOT FOR ANY OTHER REASON
THAN TO LOOK FUCKIN AWESOME!
YOU CAN DO THIS, JUST MAKE THE DECISION TOO.

SKILL:

DOUBLE UNDER PRACTICE

WORK ON DOUBLE’S FOR 10 MINUTES

METCON:

5 X 4 MINUTE ROUNDS
ROW 500 M
10 DEADLIFTS @275/185
5 HANDSTAND PUSH UPS
SPRINT THROUGH THE ROUND AS QUICKLY AS POSSIBLE.
PAY ATTENTION TO THE DEADLIFTS, DON’T SPEED THROUGH THEM.

SEEMS WHEN I BOMBARD EVERYONE WITH THE EMAILS REGARDING NUTRITION AND SUGAR, SOME OF US
ACTUALLY MAKE A CHANGE. USUALLY AFTER READING OVER AND OVER IT FINALLY STARTS TAKING EFFECT.
SO, HERE’S WHAT WE’RE GOING TO DO.
I’M GOING TO CHALLENGE YOU TO CHANGING YOUR EATING HABITS AND YOUR LIFESTYLE FOR 2 MONTHS.
WE CAN WAIT TO START TILL AUGUST, WHICH SOME OF YOU MAY BE SAYING TO YOURSELF.
YES, WE CAN. WE CAN ALSO IGNORE THIS EMAIL AS PER USUAL AND KEEP DOING WHAT YOU’RE DOING WHICH WILL LEAD TO…
THE RESULTS YOU DON’T WANT.

EATING WELL IS A 24 HOUR A DAY COMMITMENT. YOU MAY THINK YOU’RE EATING WELL, BECAUSE YOU HAD OATMEAL FOR BREAKFAST, A SALAD FOR LUNCH AND CHICKEN AND VEGGIES FOR DINNER, YA KNOW, JUST A HANDFUL OF CHOCOLATES BEFORE BED. BUT, YOU’RE NOT. IF YOU WANT TO DROP WEIGHT AND LOOK GREAT, YOU HAVE TO EAT WELL ALL THE TIME. THERE’S NO… “I’LL START TOMORROW, THERE’S NO… “I’LL JUST HAVE THIS ONE BAGEL OR SLICE OF PIZZA”. IT DOESN’T WORK LIKE THAT.

WHEN YOU GO FOR A JOB INTERVIEW, DO YOU ONLY BEHAVE LIKE AN ADULT 70% OF THE TIME AND THE OTHER 30% YOU ACT LIKE A FUCKIN MORON?

WHEN YOU DRIVE YOUR CAR, DO YOU ONLY LOOK AT THE ROAD 50% OF THE TIME AND THE OTHER 50% YOU SPEND POUNDING BEERS?
WAIT, WHAT? WELL, WHATEVER IT DOESN’T WORK LIKE THAT EITHER.
100% OF YOUR DEDICATION IS WHAT IT TAKES.
JUST LIKE EVERY OTHER IMPORTANT THING THAT YOU HAVE TAKEN CONTROL OF AND CONQUERED.

YOU WANT TO KNOW THE SECRET BETWEEN THE PEOPLE IN THE MAGAZINES AND YOU, I’M SURE YOU’VE ALL THOUGHT ABOUT
IT RIGHT? HOW DO THEY LOOK LIKE THAT? WHY CAN’T I DO THAT?
ONE OF MY TRAINING PARTNERS WAS NICOLE BASS, DON’T LOOK HER UP… JUST TAKE MY WORD FOR IT.
ANYWAYS, SHE WAS AN IFBB PRO BODYBUILDER. BEFORE I REALIZED WHAT IT WAS I WAS SHOCKED TO WHEN I FOUND OUT.
HERE’S THE DIFFERENCE. “IF SOMEONE IS RIPPED, THEY EAT WELL ALL THE TIME”
THAT’S THE SECRET, EVERY TIME YOU SAY, “I’LL HAVE THE COOKIES TONIGHT AND I’LL START EATING WELL TOMORROW”, OR EVEN
“I’LL JUST HAVE A LITTLE CREAMER IN MY COFFEE”
YEAH, THAT DOESN’T EXIST TO SOMEONE WHO WANTS TO LOOK WELL AND BE HEALTHY.

THERE YOU HAVE IT, THE SECRET TO LOOKING LIKE A SCULPTURE.
IF YOU ARE SITTING THERE SAYING, “THAT’S BULLSHIT, I EAT WELL. CAN YOU HONESTLY SAY YOU GIVE 100% TO YOUR NUTRITION?
CAUSE UNLESS YOUR GIFTED OR A PROFESSIONAL ATHLETE IT AIN’T GONNA HAPPEN.

FOR TWO MONTHS, CHANGE YOUR EATING HABITS. PICK SOMETHING AND STICK WITH IT, CONSISTENCY!!!!
ANYTHING, PALEO, KETO, WEIGHT WATCHERS, FASTING, ETC…
PICK WHAT WORKS BEST FOR YOU… (FASTING AND NO SUGAR) WHATEVER YOU FIND WILL BE THE EASIEST TO ATTAIN YOUR GOAL, DO IT.
IF YOU ARE GOING TO TAKE YOUR VALUABLE TIME TO COME TO THE GYM, MAKE IT WORTH IT.
GET YOUR MIND STRAIGHT, YOU COME TO THE GYM TO WORK HARD TO BECOME MORE HEALTHY AND FIT. SO, GET YOURSELF IN THE RIGHT MINDSET.

EVERYONE TAKE PICTURES OF THEMSELVES IN THEIR UNDERWEAR OR SHORTS, BIKINI WHATEVER YOU WANT. JUST MAKE SURE YOU CAN SEE YOUR WHOLE BODY.
THEN IN TWO MONTHS FROM NOW WE’RE GONNA HAVE A GET TOGETHER AND EVERYONE IS GOING TO BRING THEIR BEFORE AND AFTER PICS.
TO PROVE THIS, WE’RE GOING TO HAVE A POOL PARTY AND EVERYONE HAS TO SHOW UP IN THEIR SWIMMING TRUNKS.

THIS IS A FUCKING CHALLENGE FROM ME TO YOU.
START EATING WELL AND CHANGING YOUR LIFESTYLE RIGHT FUCKING NOW!
FOR TWO MONTHS, NO FUCKING EXCUSES.
HERE’S THE DEAL… YOU CAN IMPRESS THE FUCKING HELL OUT OF ME AND EARN THE RESPECT YOUR DESERVE FROM YOURSELF BY FACING THIS CHALLENGE HEAD ON LIKE A FUCKING GRIZZLY. OR, YOU CAN ACCEPT WHAT YOU ARE CURRENTLY DOING AND NOT ACCEPT MY CHALLENGE.

DON’T TELL ME WHO’S DOING WHAT, I DON’T WANT TO KNOW. I WANT TO SEE IT FOR MY OWN EYES.
DON’T BE TELLIN ME YOU LOST 5 LBS. I’LL TELL YOU WHEN YOU LOST 5LBS.
YOU CAN MAKE A DECISION TO TAKE THIS CHALLENGE SERIOUSLY FOR TWO MONTHS OF YOUR LIFE, ONLY TWO MONTHS AND SEE WHAT HAPPENS.
SEE IF YOU ARE STRONG ENOUGH TO DO THIS.

DO NOT TELL ME WHY YOU CAN’T DO THIS, JUST DON’T TELL ME ANYTHING AT ALL.

THIS IS YOUR FUCKIN LIFE, ANYONE OR ANYTHING CONTROLLING YOU AT THIS MOMENT IS DONE IF YOU SAY IT IS.
YOU CHOOSE…

SKILL:

MUSCLE UPS
30 REPS FOR TIME.
IF YOU CAN’T DO MUSCLE UPS, DO WHAT YOU CAN’T FOR 30 REPS.
YOU’LL SEE PEOPLE DOING 1 MUSCLE UP AT A TIME. THAT’S FINE, THEN YOU DO ONE CHEST TO BAR OR ONE CHIN OVER BAR PULL UP, OR ONE RING ROW.
JUST DO NOT MAKE THIS EASY. THE ONLY “EASY” SHOULD BE IF SOMEONE CAN BANG OUT MUSCLE UPS, 30 IN A ROW.
THEN I APPLAUD EASY.
FOR EVERYONE ELSE, IF YOU CAN DO ONE MUSCLE UP, I EXPECT YOU TO GET 30.
IF YOU CAN DO ONE CHEST TO BAR, GET 30. IF YOU CAN GET ONE PULL UP WITH A SKINNY BAND AND YOU ALWASY YOU THE THICK ONE, GET 30!
GET IT?

METCON:

100 BURPEES FOR TIME
THERE’S NOT TARGET TO JUMP TOO, YOU SIMPLY HAVE TO DO A FULL RANGE OF MOTION BURPEE 100 TIMES.
IF ANYONE DOESN’T COMPLETE FULL RANGE OF MOTION, EVERYONE WILL HAVE TO START OVER FROM 1.
THIS DOESN’T SEEM TO DIFFICULT RIGHT? YOU JUST HAVE TO GO ALL THE WAY DOWN AND JUMP AT THE TOP WITH YOUR HIPS, KNEES AND ANKLES
EXTENDED. WE CAN DO THIS RIGHT?

OK, MAYBE THE NO SUGAR THING IS A LITTLE TOO MUCH?
LISTEN, IT TAKES CONSISTENCY. ANYTHING YOU DO IS GOING TO WORK, JUST BE CONSISTENT WITH IT.
YES, THERE’S DIFFERENT BENEFITS THAT COME WITH DIFFERENT TYPES OF DIETS BUT IN THE END IF YOU ARE
LOOKING TO MAKE A CHANGE. YOU HAVE TO BE CONSISTENT WITH YOUR EATING, THIS IS THE ONLY
THING THAT WILL MAKE YOU SEE DRAMATIC CHANGES.
WHEN YOU “EAT AT NIGHT” AND SAY, I’LL START TOMORROW. THAT DOESN’T WORK.
IF YOU ARE SERIOUS, YOU DON’T SAY THINGS LIKE “I’LL START TOMORROW”.
JUST LIKE EVERYTHING ELSE IN LIFE, IF YOU WANT IT BAD ENOUGH, YOU’LL NEVER FIND AN EXCUSE.
BUT WHEN YOU’RE NOT CERTAIN ABOUT IT, EXCUSES ARE ALL OVER THE PLACE.


LIFT:

BACK SQUAT
10 X 10 @55-60%
COMPLETE THIS WITH A PARTNER, THERE IS NO REST OTHER THAN WHEN YOUR PARTNER
IS SQUATTING. SOMEONE MUST ALWAYS BE SQUATTING.

METCON:

3 ROUNDS
30 SWINGS 70/55
30 GHD SIT UPS
30 KB PUSH PRESS 45/26

LIFT:
5 X 8 REPS FOR THE BENCH AND 12 FOR THE PULLOVERS
BENCH PRESS
SUPERSET WITH DUMBBELL PULLOVERS
REST 2 MIN BETWEEN SETS
THE WEIGHT SHOULD BE HITTING FAILURE AROUND THE 3RD SET FOR EACH BENCH AND PULLOVER

METCON:
1 CLEAN AND 2 KNEES TO ELBOW (CLEAN WEIGHT SHOULD BE ROUGHLY 60-65% OF YOUR MAX WEIGHT.)
EVERY 75 SECONDS FOR AS LONG AS YOU CAN TILL
YOU CAN’T COMPLETE THE NUMBER OF REPS FOR THAT ROUND.
LET’S SAY YOU ARE ON THE 9TH ROUND AND YOU’RE SUPPOSED TO DO
9 CLEANS AND 18 KNEES TO ELBOWS… AND YOU ONLY FINISH 9 CLEANS AND 13 K2E, YOU’RE DONE!
SO MOVE YOUR ASS QUICKLY BUT DELIBERATELY.
KEEP MOVING THROUGH THE 75 SECOND ROUNDS TILL YOU CAN’T MAKE THE REPS.

METCON:

50 REPS OF EACH
BOX JUMPS 30/24
PULL UP (THESE ARE NOT JUMPING PULL UPS, REGULAR CHIN OVER BAR KIPPING PULL UPS)
KETTLEBELL SWINGS 70/55
WALKING LUNGE
KNEES TO ELBOWS
PUSH PRESS 75/55
BACK EXTENSION
WALL BALL SHOTS
BURPEE
DOUBLE UNDERS

LIFT:


SINGLE LEG RDL
3 X 12 REPS EACH LEG

METCON:


3 ROUNDS FOR TIME:
ROW 500 METERS
20 DEVILS PRESS 35/20

I SEE SOME OF US HAVE BEEN LISTENING TO THE SUGAR RANTS, NOT ONLY LISTENING BUT ACTUALLY
EXECUTING! HOW FUCKIN AWESOME IS THAT.
IT’S INCREDIBLE HOW YOUR BODY CAN CHANGE WHEN YOU COMBINE TRAINING WITH EATING WELL.
IF YOU HAVEN’T REALLY TRIED FOCUSING ON THE TWO, AT THE SAME TIME, TRY IT.
JUST TO SEE WHAT YOU LOOK LIKE, IT’S WORTH IT, YOU KNOW WHAT YOU ARE GOING TO LOOK LIKE IF YOU DON’T DO IT.
SO WHY NOT MAKE A CHANGE?

LIFT:
THIS IS THE LAST WEEK OF THE 20 REP SQUATS
ADD 5LBS IF YOU CAN.

METCON:

15 min Amrap
BIKE FOR 15/7
10 STEP UPS 24/20 WITH 50/30LB DB
10 TOES TO BAR

METCON:

THIS IS AN OLD WORKOUT FROM THE VERY BEGINNING, “LYNNE” (5 ROUNDS:
MAX REP BODYWEIGHT BENCH PRESS AND MAX REP PULL UPS)
WITH 3-5 MIN REST IN BETWEEN ROUNDS.

THIS IS NOT A WORKOUT WE ARE SUPPOSED TO RUN THROUGH QUICKLY. FOCUS ON THE AMOUNT OF REPS FOR
EACH EXERCISE, NOT RACING THROUGH THEM. TAKE YOUR REST, DON’T RUSH THROUGH THE REST PORTION.
THE REST IS NECESSARY TO BE ABLE TO STICK WITH THE GOAL OF KEEPING THE REPS IN THE SAME RANGE FOR EACH SET.
THERE IS GOING TO INEVITABLY BEING SOME BREAKDOWN IN FORM BUT IT WILL BE AMPLIFIED WITH LACK OF REST.
SO, TAKE YOUR REST.
5 ROUNDS
BODYWEIGHT BENCH PRESS MAX REPS
PULL UPS MAX REPS
REST 3-5 MINUTES

THE WORKOUT IS GOING TO COMBINE YOUR LIFT WITH YOUR METCON. WHY DO I TELL YOU THIS?
I TELL YOU THIS BECAUSE I WANT YOU TO TREAT THE LIFTING PORTION OF THE WORKOUT AS JUST THAT,
A DELIBERATE ATTEMPT TO MOVE THAT WEIGHT WITH GREAT FORM.
YES, THIS SHOULD BE A GIVEN. BUT GIVEN THE WEIGHT I PUT ON THIS PARTICULAR WORKOUT, I WOULD PAY
CLOSE ATTENTION TO THE LIFTING PORTION OF THIS SPECIFIC WORKOUT, YOU FOLLOWING ME? CAUSE IM HAVING A HARD TIME
FOLLOWING ME.
ANYWAYS,

METCON:

RUN 800
21 SNATCH @135/95 (IF YOU ARE GOING TO MODIFY, LOWER THE WEIGHT NOT THE REPS)
3 ROPE CLIMBS
RUN 400
15 SNATCH @135/95
4 ROPE CLIMBS
RUN 400
9 SNATCH @135/95
5 ROPE CLIMBS
RUN 800
I WOULD LIKE YOU TO TREAT EACH SNATCH AS IF IT WERE A SINGLE ATTEMPT, EACH SET UP SHOULD BE DELIBERATE, IF YOU DON’T THINK YOU NEED TO, THEN GO HEAVIER. THE WEIGHT NEEDS TO BE HEAVY ENOUGH THAT YOU DON’T START LOLLY GAGGIN THROUGH THE WORKOUT!
I WANT YOU TO TREAT EACH SNATCH WITH AS MUCH CONVICTION AS YOU LOOK AT SUGAR. LIKE YOU WANNA FUCKING KILL IT!
RIGHT, WE DON’T LIKE SUGAR?

METCON:

2,000 METER ROW
-THEN-
10 ROUNDS
10 DB THRUSTERS @50/30
10 BURPEE
10 BACK EXTENSION
10 GHD SIT UP
-THEN-
1 MILE RUN