Daily WOD

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!

Workout:
4 sets every :90
1 Snatch balance
1 OHS
Increase every set

6 sets every :90
1 Squat snatch
Increase every 2 sets

Every 3 minutes for 15 minutes (5 sets)
50 Double Unders
7 Devil’s Press 50/35

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 lunchables lunch 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.

Workout:
Bike 30 Cals
2 Sets with an empty barbell:
Lu Raises x 10
Behind the Neck Shoulder Press x 5
Behind the Neck Push Press x 5
Back Squat x 5
Behind the Neck Split Jerk x 5

Every 2 minutes for 5 sets:
2 Behind the Neck Split jerk
Increase weight each set

2 sets (every 10:00)
21/16 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
9/8 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)

Check this out.
I’m sure like myself most of you won’t remember this, except Bruce and maybe Old Kelly.
A School lunch menu from the 1960’s, when they had no fuckin clue how to eat well and yet everyone ate way better than today. Not just in schools but, society as a whole.
We should be ashamed of ourselves. It’s absolutely fucking ridiculous that children are knowingly being fed this crap.
Who the fuck comes up with these menus today? Do they not have access to the internet?
It’s not that hard to find out what foods are bad and what foods are good in this day and age.
I know there’s a lot of bullshit information out there but any fuckin idiot can figure out what to eat.
No one wants to bother, that’s the fuckin problem.
It’s way cheaper and much easier to make shit ass food than it is to make healthy food.
So, instead doing what’s better for the kids, let’s just fuck em?
That’s ridiculous. Could you imagine if children went to school every day and were fed healthy food?
Not only will they learn how to eat, but they may actually be able to pay attention in class and not have all these fucking attention issues that have sprung up in the last decade.
Nah, let’s not worry about the kids, right?
I would love to know the cock sucker who’s making money from this tragedy

Look at this menu!
Steak, Salmon, Tuna, Chicken, Hamburgers, Ham, Fuckin Wieners!
Not to happy about the jumbo cookies, Butterfingers, or the bread and butter sandwich’s but regardless, the ingredients were most likely much better than the shit we use now.
This menu is from Minneapolis! WTF!
We live in New York! We’re disgusting, fucking disgusting.
Unless you’re on a first date, cheaper and easier is never better when it comes to nutrition.

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 3
Increase 5-10 lbs from last week

5 Rounds :30 on :30 off
Row
Ski
Bike
Sit ups
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!

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 reps every 2 minutes for 3 sets
Add 5 lbs from last week

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Watch this, it’s terrible what they are doing to us.
This is all going to change very soon, if not him, i’ll do it.
https://www.youtube.com/watch?v=0_OjKe4BuDE

Class Schedule tomorrow:
8:30, 9:30am/ 4:30, 5:30pm

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

8 sets
10/8 Calorie Bike
8 Power Clean @155/110
8 Burpee Box Jump overs (jump over the box)
Rest 1:1 b/t sets

Workout:

Run 400
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Hang Power Snatch x 5
Muscle Snatch x 5
Snatch Balance x 5
Sots Press x 5

Every 2 minutes for (5) sets
1 Snatch
1 Hang Power Snatch
1 Overhead Squat

12 Minute Amrap
50 Double Unders
10 Toes to Bar or GHD Sit ups
10 DB Clean and Jerk @50/35

Do you know what one of the most common chemicals this country puts in food to enhance the flavor?
Monosodium glutamate
Some of the reactions reported are:
Headache, Flushing, Sweating, Face pressure or tightness, Lack of feeling (numbness), tingling or burning in the face, neck and other areas, Quick, fluttering heartbeats, Chest pain, Feeling sick (nausea), and weakness.
They have a name for it. It’s called MSG symptom complex
It’s fuckin retarded that something that causes such reactions is allowed in our food.
Flavor, that’s what it is, fuckin flavor.
People are sacrificing their health for flavor in food, doy!

Workout
Run 400
1 Minute Goblet Squat
Cossack x 10
WGS x 10
Plank x 1 Min
Side Plank x :30 ea.
Bird Dog x 10
Goblet KB Duck walk

8 SETS
(1 Set every 4 Minutes)
Run 200
10 BURPEE BOX GET OVERS (40/30)
15/12 CALORIE ASSULT BIKE

Check out Kosta in these two picture’s!
He was a mess and now he’s in great shape and looks 15 years younger.
Ya know how he accomplished this?
He decided he didn’t want to look like an outta shape fat bastard for his 60th birthday.
Kosta made a plan to consistently eat well and stuck to it.
This is what happens when you eat well consistently, it’s not that difficult.
The food industry tries to make it difficult by shoving all this crap in our fuckin faces.
Fuck em, don’t let em win, cause if they win, you die an early death

Nice Jon Kosta!!
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 @ Keep the same weight from last week

Complete 8 x 20/10 rounds of each exercise:
Bike for Cals
Goblet Squat 55/35
Ski for Cals
Sit ups