Daily WOD

Workout:

Using a moderate weight superset these two exercises for 3 sets total:
Flat Bench Dumbbell Flyes 8-12 reps
Bent over Rear Dumbbell Laterals 8-12 reps
Keep the weight the same for all 4 sets
Grab a partner and complete both exercises before you alternate
All three sets are with the same weight not including warm up sets

Metcon:

14 Min EMOM
Odd Minute: 10/7 Cal Bike
Even Minute: 7 Burpees
Adjust Calories and Burpee to work for :30

Do you know what keeps you healthy?
Strength Training!
Do you know what Sarcopenia is? It’s the natural loss of muscle tissue do to the aging process.
Do you know what speeds up Sarcopenia? Being physically inactive and eating crap.
Do you know what burns a shit ton of valuable muscle tissue?
Sarcopenia coupled with a weight loss drug like Ozempic.
You’re supposed to be doing your best to hold onto muscle, not speed up the process of losing it.
It’s nice that Dr’s are pushing this medication on people when in 5 or 10 years down the road they will be a droopy bag of bones.
I know, I know, “it’s better than being unhealthy and overweight”. That’s what I hear all the time.
Is it better?
Is it better to be malnourished and unhealthy with no muscle so when someone takes a spill they won’t be able to get back on their feet?
Funny I should mention that, this specific thing happened on Saturday.
Diana was running to the gym and tripped on the sidewalk and with no time to brace landed on her hands and knees.
Now, while this may seem hysterical at first, it’s not.
Diana was only able to walk unscathed with minor scratches because she’s been lifting and doing Crossfit for 17 years!
Not only did she get up but she also finished running to the gym and worked out, and she’s fuckin old!
If this was someone her age who doesn’t train or eat well with no muscle mass this could have been a murder scene.

Workout:

Back Squat
20 reps Adding 5-10 lbs
This is the last week.
Adjust the weight by how you feel tomorrow.
Remember, we don’t shorten range of motion because the weight feels heavy, we force ourselves through each and every full range of motion rep.

Metcon:

Every 4 minutes for 12 minutes total (3 sets)
Run 200
14 Dumbbell Snatch 50/35
7 Toes 2 Bar

Did you know strength training directly boosts serotonin levels in the gut?
In case you’re not aware, serotonin is responsible for enhancing mood, reducing anxiety, and contributing to overall mental well-being.
Strength training stimulates the release of myokines, proteins that have anti-inflammatory effects that fight Alzheimer’s and depression having a positive influence on brain function.
Did you know that strength training also promotes a healthy gut microbiome by enhancing gut motility and reducing inflammation, which is needed for serotonin production.
Since 95% of serotonin is produced in the gut, the more gut health is improved through strength training the easier facilitation of serotonin there will be.
Do you know what else effects mental health? FOOD!!
When we eat a healthy diet our blood sugar stays level which has a positive effect on mood.
Our gut sends messages to our brain via the vagus nerve, basically, you eat shit ya get shitty messages, you eat eat well you get positive messages.
What’s even worse when you eat sugar your brain craves more and more of it, then ya got shitty message on top of shitty message until it becomes a fuckin mess.
Is that what you want, a fuckin mess?

Workout:

Every :90 for 7 sets
10 Swings
:30 Side Plank or Copenhagen plank


Metcon:

Every 6 minutes, for 18 minutes (3 sets) for times of:
500 Meter Row or Ski
400 Meter Run
25 Push-Ups

Exactly 10 people answered the question from yesterday.
Thank you to all 10 people and thanks to everyone else who didn’t answer.
Is this what you do during an everyday conversation, don’t answer questions you’re asked?
Makes absolutely no fuckin sense.
What the fuck! Just answer the question!
Here’s the next question.
Do you spend most of your day thinking of the past or thinking about the future?
If you didn’t answer yesterday’s question, don’t even think about saying the present.
Whether it’s true for them or not the present is reserved for the people who took the time to answer yesterday’s question.

Workout:

10 Min EMOM
5 Knees 2 Elbow
10 Swings

Then…

Run 800
Rest 3 minutes
Run 400
Rest 2 minutes
Run 200
Rest 1 minute
Run 400
Rest 2 min
Run 800

I have a question.
First, please answer the fucking question, as many of you do not. Secondly, please answer the question as honestly as you possibly can.
How many of you spend most of your day thinking about how grateful you are that your basic necessities, shelter, food, clothing etc… are taken care of, or think about things you don’t have and would like to attain, or anything at all?
This is not a negative question, it’s just a question for some research.
This is purely out of curiosity, nothing else at all.
I’m not saying I do it, I wish I could.
So, just answer the fuckin question!
Please, answer the question!
If I don’t get at least 10 responses, I’m never writing another email again.
You can all guess what the workout is for the rest of our lives

Workout:

Every 2 minutes for 8 minutes
Bench Press 6-8 reps
Barbell or DB Row 6-8 reps

Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold

Workout:

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
6 Single arm Dumbbell Devil’s Presses (50/35 lb DB)
12 Burpee Box Jump-Overs (24″/20″)
400 Meter Run

The Single arm Devil’s press is the same as the Devil’s press with a single arm snatch.
Focus on setting your back flat and bracing before you snatch the DB.
Do not just jump forward from the burpee and pay no attention to bracing.
You are going right into the Burpee Box jumps after the Devil’s press. The jump overs are just that, not get overs.
If you are able to jump over the box, please do so.
Get through the round quickly. There will be plenty of rest.

Workout:

Back Squat
20 reps add 5-10 lbs from last week


Metcon:

Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
12 Hang Power Cleans (135/95 lbs)

Workout:

10 Min EMOM
Min 1-5: 1 Hang Squat Snatch
Min 6-10: 1 Power Snatch + 2 OHS
If your OHS sucks cause of your lack of flexibility, maybe do cleans and front squats instead, or
you can keep the weight light and do the snatch’s and OHS.

Metcon:
14-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 Double unders

I have a wonderful concept.
Instead of relying on your Dr. for medication when they tell you need them why don’t you rely on yourself to eat well all the time?
You don’t realize the impact nutrition has on your body.
What I can’t believe is people use medication so they can eat shit.
Consistently eating well is much more impactful than being on medication for a short or even long period of time.
Think about how fucked up people get when they don’t exercise and eat shit all the time.
The opposite happens when you eat well!
The way you look is nothing compared to what good nutrition does to your insides.
Think about how you feel when you eat well for an extended time and then have a shit meal, you feel like shit, pissin through your asshole.
That’s your body saying, Yo, what the fuck did you just do to me!
Now imagine feeling like that everyday, day in and day out, your poor body suffers and suffers till metabolic syndrome kicks in, then all sorts of funky shit starts to happen like, high blood pressure, diabetes, high blood sugar, high cholesterol, and a whole slew of crap.

Workout:

10 Min EMOM
10 Swings

Metcon:

10 Sets:
There is no rest between sets. If you need to rest try and make it short
10 Body row on the barbell or rings
10 Push ups (you can make this more difficult by doing ring push ups, push ups off plates, or dips)
For the body row, set up a barbell on the rig to a height were your body remains straight, your heels are on the ground, your arms are extended and your body is off the ground.
To modify the movement, you can bend your legs, and/or position the rings or barbell so that your body is more vertical. The more vertical you are the easier the movement becomes. If you are looking to make the movement more difficult you can put your feet up on a box
10 Push ups (you can make this more difficult by doing ring push ups, push ups off plates, or dips)

Workout:

Every 2 minutes for 12 minutes
Deadlift 3 reps

Metcon:

Run 4 x 400’s
Resting equal time

There’s still women out there who think they are weak simply because they are women.
This is fuckin insane!
I never understood that, feeling like you can’t lift heavy weights cause you’re a female, and God Forbid you get bulky.
Drives me fuckin nuts
Bulky? You get bulky from eating cheesecake and Starbucks with extra squirts, not from lifting weights.
Lifting weights gets you strong, when you’re strong everything in life is easier.
It’s crazy that this is still a thing.
You got women taking sculpting classes, yet eating shit that makes them look soft and smooth. That makes absolutely no sense at all.
How the fuck can someone look sculpted while eating shit and doing nothing to build muscle? A Pilates class?
This is very simple, very, very fuckin simple.
You eat meat, chicken, fish, eggs and green veggies and you’ll look sculpted even if you do no exercise at all.
Instead of doing the simple thing people would rather take a drug that not only melts fat away, but all your muscle as well.
This is fuckin crazy, so fucking crazy.
Do you know how difficult it is to build muscle, especially at an older age?
Easy, easy, easy, this is what people look for, easy. This is not good, not good at all,
I’m not saying there is no use for Ozempic.
I have no problem if you are using it as a kickstart to get going while working out and eating well, but to just take it and do nothing?
That’s just ridiculous. Is this what it is, I’ll do anything I can to look skinny no matter the cost?
This can’t be it.