Daily WOD

Workout:

A. 3 sets:
DB Weighted Dead Bugs x 12
Banded Bird Dogs x 12
DB Walking Plank Pull Throughs x 12

B. 3 sets: Work off a partner
Barbell Rows (underhand grip) x 6-8
Barbell Upright Row x 8-10
DB Shrugs x 8-10

C. 4 Rounds For Time:
50 Double Unders
12 Toes to Bar
12 Hang Power Snatch @115/75

It’s Mitch’s birthday, or it was Mitch’s birthday, either way Mitch is 54 years old and still squatting heavy as fuck.
At 54 years old Mitch comes in the gym and kills himself no less than he used to do when he was 34 years old.
When it comes to training age means nothing to Mitch.
It just means he looks older, we all look older, who gives a fuck, but he’s probably in better shape than most 30 year old men.
Mitch also knows the value of mobility training, he stretches 7 hours a day.
Six or seven years ago Mitch couldn’t overhead squat a PVC without fucking it up, now he Overhead squats 205 lbs with pristine form and full range of motion.
It’s true, I’ve seen it myself and I don’t believe shit.
You know what this strength and mobility does for Mitch?
You want to know? Ask a 54 year old who doesn’t train and eats shit how difficult life is, then go find yourself a 74 year old who has never trained or ate properly and ask them if they wish they were stronger and more mobile.
Barring cancer or some terminal illness it’s gonna take getting hit by a fucking truck to kill Mitch, not falling and breaking a hip.

Workout:

A. Three sets:
Single Leg KB Deadlift x 5 ea.
KB Side Lunges x 5 ea.
Seated Hip Raise lift over KB x 5 ea.

B. Back Squat
Five sets x 5 reps :03 eccentric/ :02 pause @50-60%
Work off your partner for rest
Your only rest is when your partner is going

C. Against a 3 Min Running clock:
Row 500/400 meters
Max rep wall ball @20/14
Rest :90 after each round of 3 minutes

Workout:

EMOM for 39 minutes

1 minute Row

1 minute SkiErg

1 minute Assault Bike

1 minute Rest
Shoot for 20/15 cals for each exercise and adjust from there.
Set your baseline on the first round and try to keep it for all 10 rounds

I was having a conversation with someone today, I thought it might be of help so I’m gonna tell you what it was.
We were talking about eating (shocker) this persons response to my question, “why do you keep losing weight and then gaining it back” was, I think I reward myself for eating well and then start eating shit again.
I said, you gotta stop thinking whatever it is that’s going through your head and tell yourself, this is a pattern. Why do I keep up with the same pattern if it doesn’t serve me well?
Tell yourself, all I gotta do is change my usual pattern to a new one.
If you sabotage yourself every time you eat well you, that’s a pattern. Doesn’t matter why you’re doing it cause you’re doing it unconsciously.
What does matter is that you recognize it’s a pattern in your behavior and it can be changed.
It’s easier to change a pattern than it is to sit there and try to figure out what’s making you do the same thing over and over again, cause like I said, you ain’t doing it consciously, it’s just a continuously running program.
Change the program. You don’t have to keep doing this same shit over and over again just because it’s what you’ve done for so long.

Workout:

5 Min EMOM:
2 Thruster (Increase weight sets 2 & 5)
5 Min EMOM
2 Front Squat (Start with Thruster weight and increase)

Metcon:

3 Min Amrap with :90 rest between sets for 4 sets total:
Run 200
3 Pull ups
6 Push ups
9 Air Squat

Workout:

3 Sets:
Single Arm Suitcase Carry x 50ft per arm @70/44
GHD Sit up x 10
Hollow Rock x :30


Metcon:

15 Minute EMOM:
Minute 1: Run 200m
Minute 2: Double KB Swings x 10 @35/18
Minute 3: Front-Racked Barbell Alternating Reverse Lunges x 10 @35/18

Summers over, I guess this it’s time to get back into shape for next summer?
Is that how it works?
You know what works better?
Not falling out of shape in the first place just because the season have changed.
Is this like going on vacation and throwing your diet out the window?
Don’t you feel like shit when you eat crap for a couple days?
You enjoy feeling like shit on vacation sittin on the fuckin bowl?
I’m not understanding this.
Do you feel like less crap eating shit over the Summer as opposed to Winter, Spring or Fall?
I would think you would feel even crappier because it’s the Summer.
Is this because your reason for eating well is solely to look good and not to stay healthy?
I think your body is more concerned with you feeding it well ALL the time and not just some of the time.
Let’s change this silly attitude and adopt a new one.
How about you eat well 80% of the time no matter where you are or what time of the year it is.
Wait! Is this also like eating shitty on holiday’s because it’s a holiday?
So, the day after a holiday you enjoy feeling like crap?
I’m trying to figure this out.

Workout:

4 Min EMOM:
2 Clean High Pull from Power Position (start with an empty barbell and increase each set)
4 Min EMOM:
2 Clean Grip Deadlift (use a moderate weight moving slowly through all 8 reps)
10 Min EMOM:
1 Power Clean and Jerk (Increase weight every other set)

Metcon:

21-15-9
Bike for Calories
Power Clean 135/95
Ring Dips/ Bar Dip/ or Push Up

David is a new member, he just started with us.
He’s under the impression that he needs to train more in order to get more muscle definition, but we know the truth, right?
People, how do we get more muscle definition?
C’mon, you know the answer. Spit it out and respond to the email.
We eat well!!!
We CONSISTENTLY eat well!!!
That’s how we get muscle definition.
This doesn’t mean eat well 4 or 5 days out of the week, or eat well for breakfast and lunch then fuck up at dinner.
Being a new member, David gets a pass on this one.
I’m sure none of you would ever say that to me, right?
It’s very simple, David.
Eat Meat, Chicken, Fish, Eggs and green vegetables.
You may not have heard this before, people don’t like to spread the word because there’s no way to make money by spreading this information.
There’s a lot more money in creating a ridiculous diet and writing a book about it.
It’s kinda like keeping the cure for cancer under wraps.
There you go, David!! The secret to looking how you want to look.
Very simple, Meat, Chicken, Fish, Eggs and Green Veggies.
If you didn’t read it, don’t eat it.
Leave the bananas and oatmeal at the door.

***There will be one class at 10 am for Labor day***

Workout:

Complete for time with a partner:
20 DB Snatch @60/40
Run 400
40 Pull up
Run 400
60 Burpee
Run 400
80 Box Jump @24/20
Run 400
100 Goblet Squat @55/35
Run 400
120 Crunches
Run 400
The number you see is the total number of reps between you and your partner.
Alternate 5 or 10 reps at a time for each exercise then run together.

Workout:

*10 Min EMOM:
1 – Snatch or Power Snatch (increase weight every other set)
*4 Min EMOM:
2 – Snatch Balance
*4 Min EMOM:
2 – Slow Tempo Heavy as Fuck Goblet Squats (heels raised)

Metcon:

Every 10 minutes Complete:
Run 400
24 Burpee Broad Jumps
12 Muscle Ups (12 Pull up & 12 Dips)
6 Wall Walks
30/24 Cal Bike

Workout:

Superset the two exercises for 3 sets:
Dumbbell RDL’s (use two DB’s) 10 reps
Hip Extensions (use a heavy plate if you can) 10 reps

Metcon:

4 Sets For Time:
Run 400
Row 500
20 V-Ups

Stacy brought to my attention all the news about the toddler puree pouches.
You can google it if you want but if you can barely read these emails I doubt anyone will take time to search the pouches.
Basically, it’s shit, a pouch filled with sugar.
There’s no way around eating healthy at any age. Kids don’t need to eat sugar anymore than adults do.
That probably started with a manipulation tactic by the medical and food industry.
Everyone should be eating the same thing.
Meat, chicken, fish, eggs and green vegetables.
If i am incorrect about this Hailey and I wouldn’t have found a baby food company that came out with healthy pouches which are made of just that, meat and veggies.
Consistently eat the above, that’s it. It’s not just about the way you look, it’s about your health.
All those fuckin chemicals they put in the food now, it’s ridiculous.
That magic spoon shit. A Keto cereal?
Unfuckin real.
I wouldn’t be surprised if I see Dog shit in a pouch next disguised as a healthy treat for adults on the go.

Workout:

*10 Min EMOM:
1 Clean or Power Clean (Increase weight every other set)
*4 Min EMOM:
2 Front Squat (at finishing weight for the cleans)
*4 Min EMOM:
2 Clean Pull or Deadlift (add weight from Squats and keep the same for 8 reps)

Metcon:

50-40-30-20-10
Double Under
5-5-5-5-5
Thruster @135/95
Weighted Pull up/ Chin up @ 50/35 lb DB