Daily WOD

Workout:
EMOM for 32 Minutes
15/10 Cal Bike
3 Snatch @135/95
250/175 m Ski
5 Clean and Jerk @135/95

Today and Tomorrow’s Hours: 8:30 and 9:30 am
Workout:
Run 400
Inchworm x 10
Single leg RDL x 5 ea.
Swings x 20
Plank 1 minute
Side Plank :30 ea.
Single Leg Glute Bridge x 10

With a Partner:
Alternate after each round for 20 minutes
Double KB @53/35
Swings x 10
Cleans x 7
Squat x 5
Jerk x 3

Thanksgiving Day Hours: 8:30 and 9:30am Classes
Friday Hours: 8:30 and 9:30 Classes

Workout:

Every :90 for 10 Sets:
1 Power Clean + 2 Front Squat + 1 Jerk
If you squat clean the first rep only do 1 front squat
Increase every 2 sets

20 Min EMOM
Minute 1: 10 Pull ups
Minute 2: 250/175 meter Ski
Minute 3: 25 Push ups
Minute 4: 5 Box Jump overs 30/24

Workout:
Run 400
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 x 3 Increase 5 lbs from last week

Complete 50 Thrusters @115/75
Every :90 complete 10 Burpees
Starting with Burpees

Workout:
Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

Complete:
Back Squat 20 reps
Increase 10 lbs from last week

3 min Amrap :90 rest x 3 Rounds
50 Double Unders
10 Swings @70/44
10 Toes 2 Bar

Workout:
Every 2 minutes for 10 Rounds
1 Power Snatch
2 Hang Power Snatch

Row For Calories 100/60
Every minute:
Alternate between 10 DB Snatch @60/40 and 10 Burpees

Workout:

3 Rounds For Time:
10 Front Squat @135/95
15 GHD Sit ups

-Rest 5 Minutes-

30 Power Cleans @165/110
Every 2 minutes perform 15/7 Calories
Starting with the Bike

NOT SURE WHO FOLLOWED WHAT I SAID OR EVEN HOW MANY OF YOU READ WHAT I 
WROTE ABOUT EATING WELL BUT HERE IT GOES AGAIN.
SAYING THINGS TO YOURSELF LIKE “I’M NEVER GOING TO HAVE CARBS AGAIN”, 
I’M NEVER GOING TO CHEAT AGAIN”, 
AND THE ALL TOO COMMON; 
“LET ME STUFF MY FACE TODAY AND I’ll STARTING MY DIET TOMORROW
ALL THESE COMMENTS IMPLY THAT THIS IS THE END OF YOU EATING FOODS LIKE PIZZA AND PASTA  EVER AGAIN!  THIS IS NOT THE CASE
THESE CRAPPY PHRASES  SET YOU UP FOR FAILURE WITH THOUGHTS OF NEVER INDULGING  AGAIN. 
IT DOESN’T HAVE TO BE LIKE THIS
TAKE IT MEAL BY MEAL.
ASK YOURSELF EVERY TIME YOU EAT  “IS THIS GOING TO HELP ME ACHIEVE MY GOAL OR IS IT GOING TO SPEED UP THE PROCESS OF ME BECOMING A FAT BASTARD
BE HONEST WITH YOURSELF, IF YOU REALLY WANT IT YOU WILL DO IT
IF YOU JUST SAY IT TO SAY IT, THAT SHIT WILL NEVER HAPPEN.
IT’S NOT AS DIFFICULT AS SOME OTHER SHIT YOU’VE ACCOMPLISHED IN YOUR LIFE, C’MON MAN, IT’S REALLY NOT. 
THINK OF ALL YOUR ACCOMPLISHMENTS, THIS IS AN EASY ONE.  YOU JUST GOTTA CHANGE THE WAY YOU’VE BEEN PROGRAMMED.

IT’S NOT YOUR FAULT, IT’S YOUR PROGRAMMING, IT’S OUT OF WHACK.
YOU JUST HAVE TO CHANGE THE HABITS THAT WERE CREATED THROUGH IMPROPER PROGRAMMING.
YOU HAVE SO MUCH CONTROL OVER IT, YOU JUST DON’T THINK YOU DO CAUSE THEY DO A GOOD JOB OF MAKING YOU FEEL LIKE YOU CAN’T LIVE WITHOUT THEIR SHIT FOOD.

FOR CHRIST’S SAKE, DON’T LET THEM WIN.
YOU HAVE TO REALIZE WHEN YOU EAT SHIT FOOD FOR NO REASON OTHER THAN A SPECIAL OCCASION, YOU’VE JUST BEEN MANIPULATED, THEY WON AND YOU LOST THAT BATTLE.  
THEY’VE DONE THEIR JOB OF MANIPULATING YOU INTO BUYING SOMETHING UNHEALTHY EVEN THOUGH YOU KNOW IT’S TERRIBLE FOR YOU.
PEOPLE WHO EAT SHIT AND TRAIN DON’T MAKE DRASTIC CHANGES TO THEIR BODIES, PEOPLE WHO EAT WELL AND TRAIN CHANGE DRASTICALLY!
IT’S ALL ABOUT WHAT YOU EAT, NO MATTER HOW HARD YOU TRY YOU WILL NEVER EVER OUT TRAIN A BAD DIET, EVER!
OBVIOUSLY IT FEELS SO GOOD TO LOOK GREAT OR ELSE WE WOULDN’T BE WORKING OUT ALL THE TIME SO YOU MIGHT AS WELL DO WHAT’S IMPORTANT AND EAT WELL FOR YOURSELF
YOU NEED TO EAT WELL CONSISTENTLY!! HOW MANY TIMES DO I HAVE TO SAY IT?
YOU WILL LOOK LIKE WHATEVER YOU EAT CONSISTENTLY!
C’MON MAN, THIS IS CRAZY !!
STOP BUYING SHIT FOR THE HOUSE JUST SO YOUR REFRIGERATOR AND CABINETS CAN LOOK FULL!
JUST BUY WHAT YOU NEED TO EAT FOR THE WEEK OR EVEN BETTER FOR THE DAY!!!

Workout:
Run 400
Inchworm x 10
Single leg RDL x 5 ea.
KB Windmill x 5 ea.
Swings x 20
Plank 1 minute
Weighted Dead Bugs :03 Hold x 10
Single Leg Glute Bridge x 10

Every 2 Minutes
Deadlift 5 x 5
Same weight as last week

Every 3 Minutes complete for 6 sets:
200m Sprint
10 Burpee Box Jump Overs 24/20

You see all the “Healthy Dog Food” companies out there?
What do you feed your dog?
I Know Amy’s dogs eat healthier than most humans, and humans get to choose what they eat.
Amy’s dogs eat real food like turkey, cottage cheese, sweet potato, and eggs.
What do you feed your dogs?
Do you feed your dogs ice cream and cookies before bed time like most people do themselves?
Do you feed your dogs cake on “special” occasions?
Is your dog equivalent to a child’s age and if so, do you feed your dog Nutella, cause your dog’s a kid?
Is your dog privy to Starbuck’s “pumps” also, or is that just you?
What if you fed your dog ate what most humans eat and you don’t let them run around and exercise, what would your dog look like?
Your dog would be a fucking mess.
Because our dogs have not been mentally taught that it’s ok to eat shit and not exercise like we have.
If you or anyone you know still chooses to consistently eat shit, why not do the same to your dog?
If the food is so enjoyable to you, why can’t your dog enjoy it also?
Cause, unless you’re a scumbag you would feel guilty feeding an animal the same disgusting shit we eat.
Imagine, if animals in the wild ate what most American diets consisted of.
The wild life would be configured of lazy ass, disease infested, overweight, depressed animals
Instead of bringing our kids to the Zoo to watch the animals run around we would watch them sit on a rock stuffing their faces with sponge cake.
I didn’t want to post pictures today, but did you know they make banana flavored Twinkies?
Yep, they went and made the 37 year old shelf life Twinkie even better by adding Banana flavoring to them.
Seriously, look what they’re made of:

Look, they don’t even name the dyes anymore. They’re so common they have nicknames like Yellow 5 and Red 40.
What the fuck does that even mean? Think about that. The food we are eating is made up of colors and numbers! Are we fuckin retarded? 🙄
As if reading this isn’t bad enough, check out the nutrition.
That’s 31 grams of sugar in two cakes. Anyone eating these ain’t stopping at just two cakes.
My guess is at the least two packages so 4 cakes.
That’s 94 grams of carbs and 62 grams of sugar, but don’t worry, it’s all added sugar. I know you like to think natural sugars are different than added sugars, they’re not, so stop.

Workout:
Run 400
KB Single arm Bench Press x 10 (5 each side)
DB or KB Pullover x 10
Face Pulls w/band or rings x 10
Inchworm w/5 Push up x 5
Prone Swimmers x 10
Prone Shoulder Press w/pvc x 10

Complete:
Bench Press
5 x 5
Same weight as last week

Every Minute (5 Rounds)
Min 1 – 15/10 Cal Row
Min 2 –  50 Double Unders
Min 3 – 17 Wall Ball (20/14)
These should take roughly half a minute.
If you can’t do them in half a minute, do what you can.

Check out Harry’s 17th before and after pictures:

Crazy right!
Ignore the Ben & Jerry’s photo in the background, that’s the fucking thing that got Harry into this mess.
Look at how much weight Harry lost!!! Like 50 fuckin lbs!
It’s nuts what you can do when you decide to do it.
Look at that difference, In the first picture Harry looks like a jolly fat man who loves his Ben & Jerry’s.
In the second picture he looks like his son Jesse, who’s visiting the Ben & Jerry’s factory just to look around.
Nice fuckin job Harry!
Ya know what motivated Harry? When his clothes started strangling him instead of actually fitting him.
What will it take for you to change?
When you realize what you’re doing to yourself? Once and a while is fine, but it’s not ok to overindulge on this shit. That’s what they want you to do.
They want you to feel like you can’t go a day without eating their shit.
They want you to feel like Dunkin Donuts or Startbucks is a healthy breakfast and fuckin caramel pumps are ok.
They want you to feel like you can’t go to sleep without stuffing your face with cookies and chips just cause it’s nighttime.
They want you to feel like it’s ok to have a “junk food drawer”!
Actually it used to be a drawer when I was kid. What is it now, a fuckin closet?
When did that start anyway, around the same time they pushed Entenmann’s low fat cakes as a fuckin healthy snack?
These fuckin people been pushing this fuckin bullshit for years, and if you buy into it you’re doing exactly what they want.
Don’t do it to your kids. Don’t keep shit in the house, there’s no need for it.
You need nothing in the house except meat, chicken, fish, eggs and vegetables.
Your refrigerator and cabinets do not have to be filled with food!
They just don’t. Keep fresh food that you’re going to eat right away.
That’s it! Geez!

Workout:
Run 400
1 Minute Goblet Squat Hold
Complete with a :03 hold for each:
Hip Airplane x 5 (each side)
Inchworm into Worlds Greatest Stretch with Twist x 5
Goblet Squat x 10
Cossack w/KB x 10 (5 each leg)
Split Squat w/KB x 10 (5 each leg)
Bird Dog x 10 (5 each side)
Single Leg Glute Bridge x 10 (5 each side)

Complete:
Back Squat 20 reps
Increase 10 lbs from last week

12 MIN AMRAP
10 Toes to Bar
10 Deadlift @135/95
7 Power Cleans (135/95)
5 Push Jerk (135/95)
Use only one bar.

I had a different email planned for today, but, I found out it’s Nick’s Birthday!!
Yes, that Nick! The giant one!
Even with a hook for a hand he’s still snatching like a maniac.

Most of you know Nick, but for those of you that don’t know him if you’re ever unsure about your grammar, Nick’s your man. Not only is he as patient with teaching as he is serious about his socks, he’s also a great human. I can’t imagine anyone not loving this guy, he’s the co-founder and only member of the “Kilo’s and kilometers” club as well as the “Sativa and Snatches” Club.
Sure, Nick may spread Nutella over his daughter’s waffle every so often, and he also loves his pizza, but look at the extent he goes to to make sure his kids are fed well in school!!!

You can all learn from Nick’s masterpiece here. Sure, the size of the salmon may have fallen from Nick’s tooth while flossing but regardless, his daughter gets a baster!!
Look at this perfectly designed lunch, Fish and vegetables!! You may want to copy Nick’s daughters’ menu for yourself!
I didn’t mean to segue into nutrition but I figured you could all learn from it.
Anyway’s I love this guy.
Happy Birthday Nicholas!