Warm up: 2 sets: 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
Accessories: 3 Sets: Dead Arm Crunch x 12 Kneeling Around the World x 20 (ea. way) Get ups x 2 ea.
Strength: Deadlift 10-7-5-3-1-1-1
5 Rounds 5 Swings 53/35 5 Goblet Squat 53/35 5 Swings 53/35 5 Goblet Squat 14 Single arm KB Step Up 20″ (7ea.) 53/35 1 Min Rest
Warm up: 2 Sets: Bird Dog x 10 (5ea leg :03 hold) KB Half Kneeling Chops x 10 ea. KB Russian Twists x 10 (2 count) Plank x 1 Min Single arm suitcase Carry x 200 ft. (switch arms halfway)
Metcon: 30 Minutes EMOM: Min 1: Ski 200/150m Min 2: Power Cleans @135/95 x 5 reps Min 3: Run 200 Min 4: Push Press @135/95 x 5 Min 5: Bike 10/7 cals
Warm up: 1 Min Deep squat 10 Goblet Squat 10 Squat 2 stand 10 Squat and reach 10 Front 2 back lunges 10 Cossack 10 World’s greatest stretch 10 Inchworm
Strength: Back Squat Find your 1 rep max 10-7-5-3-1-1-1
Every 2 minutes for 8 minutes (4) sets 10 DB Thrusters @50/35 10 Pull ups
Accessory: 10 Single Leg Touchdown Squats (ea. side) 10 Star Plank (ea. side) 10 KB Deadbug ea. side)
Is this stuff still going on since the last time I wrote this?
For those of you that have kids in the Syosset School District, pay attention. Actually if you have kids in any grade in the Syosset School District you should pay attention. Look at the breakfast menu for Syosset middle school for the month of November. I never even knew breakfast was available at school. This is fuckin ridiculous. Are you aware your kids are going to school everyday and being poisoned? I got sick and had to stop reading after the 1st school day in November. Fluffy whole grain pancakes with syrup, sausage patty, banana and apple juice. Are you fuckin kidding me. How the fuck are kids supposed to focus and perform in school after feeding them a shit ton of sugar and processed food for breakfast? Pancakes-100% carbohydrate Syrup-are you fuckin serious Sausage patty-I’m picturing a McDonalds patty which is all processed Banana-100% sugar Apple Juice-100% sugar, oh wait, it says 100%! WTF does that mean? It means 100% sugar! Here kids, here’s a plate full of sugar, then we expect you to pay attention and focus in class. Yeah, ok! Who the fuck comes up with this shit? It’s a fuckin shame, a damn shame that this is even allowed. Tell me who wrote this menu, I wanna go visit them at the school. Look what happens after the day off. They get to have another plate of sugar! What’s with the fuckin juice? Apple juice, Orange juice, 100% fruit juice punch! Fruit juice punch! I mean seriously, they should give the kids a crack pipe instead. Un-fuckin-real!
Warm up: 2 Rounds: Complete with an empty barbell 5 Muscle snatch from power position 5 Hang power snatch 5 Snatch grip deadlift 5 Overhead squat
Accessory: 3 sets: KB Halo (10 each direction) Kneeling KB around the world (20 each direction) KB Deadbug (10 each leg) KB Arm Bar (3 x :05 each arm)
Strength: Every :90 for (6) Rounds: 1 Power Snatch + 2 OHS Every :90 for (4) Rounds: 1 Hang Squat Snatch + 1 OHS
Metcon: Every 2 minute for 10 minutes (5) sets Double KB @53/35 Swings x 10 Cleans x 7 Squat x 5 Jerk x 3
I’ve been seeing a lot of Nutella desserts lately. It seems Nutella is making a comeback since this email was written. I thought this would have put Nutella out of business. Maybe not enough people are privy to the emails. If you didn’t read it the first time, read it now.
Another chemically engineered food they market to children and get away with it. Take a look at this fuckin concoction of shit: Nutella? Is this supposed to be like an Italian dessert? Someone please tell me what the fuck is Italian about this product, cause it ain’t even legal in Italy
From what I can see it looks about 40% Sugar, 10% Hazelnuts, 10% Cocoa, 10% Skim milk powder and 30% Palm oil. It should come as no surprise that Nutella has 11 grams of Fat, 22 grams of carbs which 21 of is sugar, and a mere 2 grams of protein. This is all in only two Tbsp!! There’s no way in hell that anyone who sits down to eat Nutella is eating only 2 Tbsp. That’s like saying people who go eat pizza only eat one slice, not happening. I would think most people who are sitting down to eat Nutella are eating between 1/4 and 1/2 a jar of this crap. There’s 25 servings in this jar. Do you know what that comes out to? 525 Grams of Sugar, and 275 grams of Fat, no wonder 50% of the population is living with chronic disease. The people who allow this to take place should be shot along with the people who make this shit. Palm oil! Are you fuckin kidding me. As if the amount of sugar isn’t enough, let’s add a shitty vegetable oil, like Palm oil cause it’s fuckin cheap. I would really love to know how these mother fuckers sleep at night knowing that kids all over the world are now addicted to their shit ass product. Actually, I guess they’re happy cause they’re making money killing kids. I wonder if anyone ever says, Boss, maybe we shouldn’t produce this stuff. Ya know, being that we are adding to the ongoing health and obesity problem in this country. Nah, Fred, don’t be an idiot. We’re making money, that’s all that matters. We don’t give a rat’s ass about obese children, we care about making money, fuck em! Did you see Kraft Heinz (when the fuck did they merge) is pulling their lunchable kits from the National School Lunch Program? I’d like to know what corrupt ass mother fucker in the USDA took a bribe to even let this shit into the School system. What person in their right mind would look at the nutritional content of this shit and say, Yeah, that’s a good idea, let’s feed this to kids all over the country. I mean seriously. Has shit gotten so out of hand that the blatant disregard for people’s health is right in front of our fuckin faces and nothing is done about it? Who has this in their house on a consistent basis and feeds it to their kids? I don’t care, I’m just curious.
Warm up: 2 Rounds 10 Scapular pulls 5 Inchworm 10 I’s, Y’s, T’s and prone arm raise 10 Single arm upside down kb press
Strength: Bench Press 5 x 3 Increase 5-10 lbs
Accessory: 3 sets 6-8 Bar Dips 8-10 Single Arm DB Row 10-12 Concentration curl
Row or Ski 10 x 250/175 meters Rest 1 minute between sets
What’s up with all these new companies coming out with chips and granola? What makes a brand of chips or granola popular? Go Raw, Three Wishes, Bear Naked and Purely Elizabeth are all relatively new brands of granola. Then ya got, Kettle, Hal’s, Sun chips, Pop corners, Boom chicka pop, Quest and even the dreaded Siete chips! What is it that draws people to these chips as opposed to Lay’s and Dorito’s? I mean obviously people love these chips that have been around for ages so why the change? Is it because the label says, “healthy ingredients” or “Sweet potato chips”, so people think they are healthy? It’s all shit, just packaged differently. Yeah some ingredients like the oil they use maybe healthier, if they are even using the oil they say they are, but it’s all a fuckin manipulation to sell their shit. It’s fuckin shit on top of shit that they shove in our fuckin faces using manipulative marketing tactics to convince the not to savvy to buy their shit. Then again there’s a gigantic part of civilization that pays no attention to what they are eating and will buy anything they can shove down their throats with absolutely no regard for what they eat. It’s fuckin terrible. Imagine this being your job, to come up with manipulative ways to get people to buy your product knowing full well that the product is harmful to everyone and will cause obesity and health problems. Fuckin shame is what it is, damn shame. These people should be force fed their own shit till they fuckin puke and then force fed again over and over. Use your fuckin head. Even if you buy this shit thinking you’re not going to eat that much and follow the serving size, it’s not gonna happen, there’s going to times when you’re weak and hungry and you’re just gonna pile this shit in quicker than you can say, Pop Tart! Another fuckin scam, commercials with people dressed up like fuckin Pop Tarts. It’s fuckin sad, it really is. The whole fuckin food industry needs to be condemned for what they have been doing to society. They know people can’t help themselves and yet they’re allowed to push this shit through their dirty tactics and exploit people’s weaknesses. They might as well sell fuckin crack. Fuckin ridiculous Stop falling for this nonsense and get all this shit out of your cabinets cause when your at your weakest moment is when they’ll be waiting for you.
Warm up: 1 Min Deep squat 10 Goblet Squat 10 Squat 2 stand 10 Squat and reach 10 Front 2 back lunges 10 Cossack 10 World’s greatest stretch 10 Inchworm
Strength: Back Squat 5 x 3 Increase 5-10 lbs from last week
Accessory: 10 Single Leg Touchdown Squats 10 Star Plank 10 Seated Front Leg Raise over KB
Metcon: Every 3 minutes for (3) sets 30 Wall Ball 10 Pull up Wall ball and pull ups are done consecutively
Kevin mentioned to me that the email about following you caloric intake using My Fitness Pal has motivated him to actually do it. I can tell already that Kevin looks different. He’s looks less bloated (Paleo John loved that description), leaner and healthier. Is Kevin the only one who listened to my email? Why doesn’t everyone listen? It’s not that fuckin hard to log your food, it’s really not. It literally takes 2 minutes to go to the app and log your food. You’ll sit on Social Fuckin Media every chance you get, but you can’t take two fuckin minutes to log your food after each meal? Just saying it sounds fuckin retarded. Is your health not as important as watching dumbass fuckin videos all day? Drives me fuckin nuts! I don’t get it. You will come into the gym and kill yourself through a workout, but when it comes to your nutrition eating shit is more important than eating well and logging your food. It doesn’t work like that, it just doesn’t, eating well and training must be done together. Ask Harry, he lost like 50 fuckin lbs. Even though he eats only one fuckin egg for breakfast and doesn’t get nearly enough protein throughout the day, he still lost the weight. Track your fuckin food and eat your required amount of protein, close to a gram per bodyweight is sufficient, especially for you old mother fuckers! C’mon man, I feel like I been talking about this shit forever.
