Daily WOD

Remember Annie?
She’s 60 years old with 16% Bodyfat and Deadlifts 185 lbs.

But it’s not Annie’s ripped physique or her deadlift weight that caught my attention. It’s the fact that she is 60 and I’m watching her belt out 16 consecutive double-unders that blew my mind.

She’s fuckin’ 60 years old!!!! And she’s not exactly the most coordinated athlete I’ve ever come across!!!

You should all be ashamed of yourselves for not having your double-unders!

C’monnnnnnn!!! It just takes some practice, dedication and you not saying, “I know, I know, I know” when I tell you what to do!

By the way, that’s not A.I.!

I mean, the circus environment, the clowns cheering for her, and the unicorn horn are definitely A.I. — but that’s really Annie!! And she’s really 60!
Most 60-year-olds can’t get out of a chair without needing a minute to catch their breath.

Every 3 minutes Perform one exercise (3) Rounds
Run 400
Row500/400
Ski 500/400
Bike 30/24 Cals
20 Burpee

“This is Jen, a.k.a. Ripped Jen”

Ripped Jen is not crying because she didn’t want to take a picture with me, that was only part of the reason.

She’s crying because she just found out that her favorite restaurant doesn’t use Bell & Evans chicken.

Apparently, they use the kind of chicken that spends its life packed into a coop with thousands of other chickens, eating cheap feed and living in conditions that would make you never want to order chicken again.

Ripped Jen is yet another example of what happens when you EAT WELL & LIFT WEIGHTS CONSISTENTLY.

How’d she get the name Ripped Jen?

Because this is what happens when you LIFT HEAVY SHIT AND EAT WELL.

You look ripped, strong, and healthy.

You do nothing but cardio and eat lettuce all day, and you end up looking emaciated, gaunt, and like you’ve been on a hunger strike for decades.

I’d tell you Ripped Jen’s age, but the last time I did, I got in trouble.

(She’s 55.) 😂

She even told me a story about how her training carried over into her everyday life.

She specifically forbade me from telling the story…

But I can tell you that it ended with her hanging from an 8-foot fence for a substantial amount of time.

Hanging.

Grip strength.

Sound familiar?

That’s right—grip strength is strongly associated with longevity and healthy aging.

How did she accomplish this amazing feat?

She does pull-ups every fuckin’ day!!!!

She’s gonna live FOREVERRRRRRR.

Imagine someone who doesn’t train trying to hold up their own body weight for a couple of minutes.

Impossible—even if they were hanging over a fire pit.

YOU NEVER KNOW WHAT LIFE IS GOING TO THROW AT YOU.

YOU NEED TO LIFT HEAVY SHIT AND EAT WELL IF YOU WANT TO KEEP LIVING AN ACTIVE LIFE WELL INTO YOUR 80s AND 90s.

1 Min Squat
Split Squat
Side Lunge
Cossack
WGS
Bird Dog
SLGB

8 Min Amrap
Run 200
Row 250/200
Rest 2 Min

8 Min Amrap
12 Deadlift 115/75
9 Hang Power Clean 115/75
6 Thruster 115/75
Rest 2 Min

8 Min Amrap
50 Double Under
10 Swings 70/53
10 Push ups
10 GHD Sit-up or 20 Ab- mat

I went to see a friend of mine in a nursing home and rehabilitation center this past weekend, he died Sunday morning. I figured out why, check out what they were feeding him and everyone in there.

These are the ingredients in this poisonous cocktail:

Water, corn maltodextrin, sugar, canola and corn oils, milk protein concentrate, and soy protein isolate.

It also contains smaller amounts of vitamins and minerals, natural and artificial flavors, nonfat milk, soy lecithin, cellulose gel, cellulose gum, salt, and carrageenan.

It contains milk and soy.

Corn maltodextrin is a HIGHLY PROCESSED CARBOHYDRATE.

CANOLA AND CORN OILS ARE REFINED AND HIGHLY PROCESSED.

WE ALL KNOW WHAT EXCESSIVE SUGAR CONSUMPTION CAN DO.

SOY PROTEIN ISOLATE IS ALSO HIGHLY PROCESSED.

Soy lecithin, cellulose gel, cellulose gum, and carrageenan are used as emulsifiers, thickeners, and stabilizers. Some of these ingredients have also raised questions about their effects on the gut, particularly when consumed regularly.

So why are we giving products like this to people who are trying to recover?

The answer is usually that they’re convenient and calorically dense.

So apparently, if you’re healthy, we’re constantly told to avoid highly processed foods…

But once you’re sick and trying to recover, suddenly highly processed nutrition becomes the answer. 🙄

Makes perfect sense.

Ya know what makes more sense? Abbott is a pharmaceutical company.

I would have much rather they fed him cocaine so he could have at least enjoyed his last days.

This crap seems like something you would give to someone you were trying to make sicker, just so they can squeeze more money out of the insurance company. 🤔

Run 400
2 ROUNDS
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Banded Pull Aparts x 10
Face Pulls x 10
Inchworm x 10

Every 3 minutes (5) Sets:
5 Bench or Incline Press
6-8 KB Gorilla Row
10-12 DB Stiff-Leg-Deadlift

Every 3 minutes (5) Sets:
5 Seated DB Shoulder Press
10-12 DB Side Laterals
10-12 DB Reverse Flyes

Every 3 minutes (5) Sets:
8-10 Dips
8-10 DB Curl
8-10 Tricep Kickback

Perform every rep slowly.
Don’t rush through the reps

Saturday is Larry’s Day!

Look at what Parkinson’s has done to Larry!

It seems to have had an effect on Amy and Michele also.

I can’t pinpoint what’s wrong but something is off with them.

Whatever! We gotta walk for Larry , it’s the Parkinson’s walk in Oyster Bay.

If you haven’t signed up yet, here is the link for you to do so:
https://secure.parkinson.org/site/TRR/MovingDayEvent/General/199337650?pg=tfind&fr_id=6666&fr_tm_opt=existing&skip_login_page=true
The Team name is the same as last year:
“Adventures of Peter Parkinsons”
It’s simple, Sign up, Donate and Walk !

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Cat Cow
10 Bird Dog
10 Dead Bug
10 Star Plank
10 Single Leg Glute Bridge

Every 2 Minutes (5) Sets
5 Back Squat
10 Swings
Increase from last week

Every 4 Minutes for (5) Rounds
35 Double Unders
5 Power Cleans 135/95
12 Lunges w/ Barbell 135/95
10 Burpee over Bar

This is Tara doing Heavy Ass Sumo Squats.

Tara is another fine example of Longevity Through Strength.

Tara lives—and has lived—a life of health and wellness for years.

She’s been EATING WELL AND LIFTING HEAVY WEIGHTS her whole life. She didn’t wait for the doctor to say, “You’re a fuckin’ mess. It’s time to start taking your health seriously.”

SHE’S GOING TO LIVE FOREVERRRRRRR.

Look at those arms and shoulders. That’s all NUTRITION & LIFTING right there!

You don’t get a structure like that from doing cardio and eating salad.

That shit right there is built from years of LIFTING HEAVY WEIGHTS!

By the way, Tara is 57 years old—a 57-year-old who most 30-year-olds are jealous of, men and women alike.

Tara is going to be lifting and looking this way well into her 80s.

It’s unbelievable what your body can do when you EAT WELL AND EXERCISE.

While many people Tara’s age are dealing with metabolic dysfunction, loss of strength and muscle mass, and chronic disease, Tara is thriving.

Besides being a fuckin’ beast in the gym, she’s also a sweetheart with a beautiful family.

Run 400
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

Every 3 min x 5
Deadlift x 5
Bulgarian Split Squat x 8 ea.
Stir-the-Pot or TRX/Ab-Wheel Rollouts :30

Every 4 Minutes for (5) Sets
Run 200
20 Wall Ball 20/14
15 Swings
10 Pull ups

35 Minute EMOM

1 – Row 150/125
2 – Run 150 Meters
3 – Bike 10/7 Cals
4 – Ski 150/125
5 – 12 Weighted Reverse Lunges 40/30
6 – 15 Hip Extensions
7 – 10 DB Sumo Squats 70/50

3 Sets
1 Min. Plank
1 Min. Reverse Plank
Copenhagen Plank :30 each side
DNS Star Plank 10 reps each side

Mel is the epitome of what the body can accomplish if you eat well and lift heavy shit.
Mel had baby Lucy two weeks ago and she’s already lifting and looks like she did before she had baby Frankie, 2 years ago.
This is what happens when you eat well and lift, your body not only performs well, but also recovers quickly.
This is longevity at it’s finest, Mel lives in GOOD HEALTH AND FREE FROM DISEASE because she eats well and lifts.
Most women who live a sedentary lifestyle decline in health after the first child and get worse as they birth more children.
Someone like Mel who lives a healthy lifestyle of lifting and eating well bounces back right away.
To most women birthing a child is a big deal, to Mel it was just a day that got in the way of her training.

Run 200
30 Box Jumps, 24/20
15 Power Clean, 135/75 lb.
10 Burpee over Bar
Rest 1 minute

Run 200
30 Box Jumps
15 Power Clean, 135/75 lb.
10 Burpee over Bar
Rest 1 minute

Run 200
30 Box Jumps
10 Power Clean and Jerks, 135/95 lb.
10 Burpee over Bar
Rest 1 minute

Run 200
30 Medicine-Ball Step-Ups, 20 lb.
10 Power Clean and Jerks, 135/95 lb.
10 Burpee over Bar
Rest 1 minute

Run 200
30 Medicine-Ball Step-Ups, 20 lb.
5 Cluster, 135/105 lb.
10 Burpee over Bar
Rest 1 minute

Run 200
30 Medicine-Ball Step-Ups, 20 lb.
5 Cluster, 135/105 lb.
10 Burpee over Bar

Run 400
2 ROUNDS
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Banded Pull Aparts x 10
Face Pulls x 10
Inchworm x 10

Every 2:30 (5) Sets:
5 Bench Press
6-8 Barbell Row
10-12 Rear Lateral Raise

Every 2:30 (5) Sets:
5 Shoulder Press
10-12 DB Side Laterals
10-12 Front Plate Raise

Every 2:30 (5) Sets:
8-10 DB Skull Crusher
8-10 Barbell Curl
8-10 Tricep Kickback

30-20-10
V-up
Russian twists 25/15
Heal taps (2 count)

You don’t normally hear this from me, but I’m happy to see you guys have really been focusing on your nutrition!
Eating well has really made the difference in the way you look.
This is great new!
No matter what the reason was that made you finally decide to start eating correctly, (MEAT, CHICKEN, FISH AND EGGS) doesn’t matter, you are actually doing it!
It’s all about nutrition, you want to change the way you look and have more definition, it’s THE FOOD YOU EAT!
You can workout twice a day, 7 days a week but if you still eat pizza, pasta, bagels, and fuckin doritos, you’re going to look like crap.
There’s no fuckin way around it, NUTRITION IS NUMERO UNO when it comes to changing the way you look!
LIFTING HEAVY SHIT CAUSES MUSCLE GAIN BUT IT WON’T TAKE AWAY THAT UNWANTED LAYER OF FAT THAT’S COVERING YOUR HARD EARNED MUSCLE!
IT DOESN’T MATTER WHO YOU FOLLOW ON SOCIAL MEDIA OR WHAT SOME DUMBASS SAYS ABOUT A NEW DIET OR NEW WAY TO EXERCISE, IT’S VERY VERY VERY SIMPLE!
SAY IT WITH ME, EAT MEAT, CHICKEN, FISH, EGGS AND LIFT HEAVY SHIT AND YOU WILL LOOK FUCKIN AWESOME!
You guys made me happy, that’s not an easy thing to do! 😊😊😊
You know what else would make me happy?
If you would all practice and get your fuckin double unders!!!!!!
They’re not that fuckin difficult!!!
You just jump over a fuckin rope!!!
Children do it all fuckin day long!!!!
C’mon Already!!!!!!

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Cat Cow
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge
10 Star Plank

Every 2 Minutes (5) Sets
5 Back Squat
10 Swings
Increase from last week

15-minute AMRAP:
8 Dumbbell Snatches, arm 1 @50/35
8 Overhead Walking-Lunge Steps, arm 1
8 Dumbbell Snatches, arm 2
8 Overhead Walking-Lunge Steps, arm 2
40 Double Unders

Run 400
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

Every 3 min x 5
Deadlift x 5
Bulgarian Split Squat x 5 ea.
GHD Sit Up x 10

“CINDY”
20 MIN AMRAP
5   PULL UP
10 PUSH UP
15 AIR SQUAT
Modify each movement which allows you to perform full range of motion for the full 20 minutes