Daily WOD

Workout:

10 Sets every :90
1 Power clean
2 Front squat
1 Jerk

21-15-9-6
Bike for calories
Power clean 135/95


Not one of you knows what percentage of the day you eat well, or you just ignoring me?

It’s not only how much you eat, it’s also what you eat.
If you are under the impression that eating less food no matter what the quality of food is, you are being misguided.
Who told you that, ya Dr.?
Eating healthy means eating the right food, not just not eating food at all.
Your body reacts differently to different macronutrients, right?
Even if you eat the correct amount of calories all day but it’s all carbs and sugar your body won’t react the same as it would if you ate fat and protein all day.
Crap food is going to spike your insulin, insulin spikes cause disease.
Try to eat whole foods like meats, eggs, fish, turkey, chicken and vegetables at least 80% of the time.
Focus on getting the right amount of protein for your body first.

Workout:

Deadlift
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
70% @ 3 reps
80% @ 3 reps
90% @ 3 + reps

Metcon:

4 Rounds
50 Double Unders
15 Burpees
Run 600
-2 min rest-

Question: What percentage of the day do you think you eat well as opposed to eating crap?
Would you say you eat well 80% of the day?
Would you say you eat well 50% of the day?
Let me know.

Workout:

Back Squat
40% @ 5 reps
50% @ 5 reps
60% @ 5 reps
70% @ 3 reps
80% @ 3 reps
90% @ 3 + reps

Metcon:

Every 4 minutes, for 24 minutes (6 sets) for times:
400 Meter Run
20 Single-Arm Dumbbell Snatches 50/35 (alternate arms after each set)
12 Toes to Bar

Who’s been eating well and dropping body fat?
If you are, that’s great news!
Who’s been not eating and dropping weight?
That’s a no good!
There’s a big difference in dropping weight and dropping body fat.
Dropping weight could mean you are dropping lean body mass, which includes your hard earned muscle.
Dropping only body fat means you are keeping your hard earned muscle and shedding only fat.
The way to accomplish dropping only body fat is to make sure you are eating enough macronutrients to sustain and grow muscle.
Not eating enough nutrition, especially protein will cause your body to breakdown muscle.
Not only will your body breakdown muscle but your bones become weak and brittle.
That’s silly! You work hard to gain muscle and now you’re just going to lose it cause you don’t want to eat well?
I know the scale is a big motivator to keep you eating well but losing too much weight to fast isn’t healthy.
Ultimately you want to lose weight slowly.
Dropping weight rapidly will cause your body to slow down as to preserve energy stores in the form of fat and glucose due to the lack of nutrition.
Guess what happens next.
When you go back to eating instead of starving, now that your system has slowed down so much your body will put all the weight you lost plus a bunch more.
Sound familiar?
People do this year after year till, 5-10-20 years down the road they have added bodyweight every time this cycle takes place.
The only way to stop this is to eat well all the time.
I’m not sure where this starving yourself thing started.
I guess because it’s as close to instant gratification as you can get to losing weight?
This method, whether you take a shot or not is going to end poorly.

Workout:

Perform the complex without dropping the bar every 2 minutes for 16 minutes
1 Power clean
1 Hang squat clean
1 Split jerk
1 Front squat
Increasing weight each round

Metcon:
2 Sets w/ 5 minute rest between
60 Burpees
Starting with and every minute do 3 Power Cleans @165/105
I feel like instead of you learning how to not overeat and just eat the right amount of calories your body needs, you’re stuck on choosing which is the best diet for you.
Is this true?
Stop focusing on the type of diet you’re going to choose but yet focus more on the amount of nutrition you need to lose, gain or maintain. It’s calories, all calories.
You do the Atkins diet or go vegan and still overeat you’re going to gain weight.
Count your calories. It’s so fuckin easy. Just use the app My fitness pal and track your shit!
Stop being fuckin lazy saying, I don’t have time to track. It takes a fuckin minute. You’re not too lazy to drive to the pizzeria but your to lazy to log your food??
Makes no fuckin sense.

Workout:

5 Rounds
Row 500
Run 400
Shoot for under 20 minutes
Use the exercise you are more efficient at to make up time.

Workout:

Deadlift
5 reps @40%
5 reps @50%
3 reps @60%
5 reps @65%
5 reps @65%
5 reps @75%
5+ reps @85-90%
These percentages are off 90% of your max

Metcon:

Complete as many rounds and reps possible in 35 minutes of:
400 Meter Run
immediately followed by two (2) rounds of…
10 Pull-Ups
20 Push-Ups
30 Air Squats

Workout:

5 Rounds
3 minute Amrap with 2 minute rest
Row 500/400 meters
Wall Balls till the 3 minutes is up.
Get through the row quickly then right to the wall balls till the 3 minutes is done.

Workout:

Back Squat
5 reps @40%
5 reps @50%
3 reps @60%
5 reps @65%
5 reps @65%
5 reps @75%
5+ reps @85-90%
These percentages are off 90% of your max

Metcon:

In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Kettlebell Complex

Ketllebell Complex:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each round)
Each partner must complete each station 8 times.
You must rotate stations as a team – so one partner will always be on the bike and one on the Kettlebell.

Has anyone decided to start logging their calorie intake after the email last week?
Shana said she started logging last week. She said it made her aware of the percentages of her macros she was eating.
Since she’s made some changes she lost 4lbs.
Shana has looked awesome since she started in 2007. She’s had two kids and still looks the same she did before the kids.
My point is even if you look great counting your calories makes a big difference. It will open your eyes to not only your exact amount of calories but also you will learn to eyeball the proper amount of food you should be eating.

Workout:

Every 2 minutes for 12 minutes:
Power clean
Hang power clean
Front squat
Increasing weight after each set

Metcon:

35-25-10
Wall Ball
Pull up

Workout:

Thruster
3-3-3-3-3
Every :90
Increasing weight each set
Start moderately heavy.

Metcon:

50-40-30-20-10
Double under
Sit up
Hip Extension

I’ve asked this before and didn’t get much of a response. So, I’ll ask it again.
Who logs all their food in the fitness pal app or another app just like it?
I feel like most of you don’t. Is this the case?
If your goal is to lose weight, how can you possibly do that without knowing how many calories you are eating everyday?
Without knowing you caloric intake you are just spinning in circles.
The only way to drop weight is through food, so you need to take your nutrition seriously or else it will never happen.
If you think there’s a secret there’s not.
No secret at all and if you think Ozempic is the secret, they already have a name for that. It’s called anorexia and it’s not a secret.
Take your nutrition seriously. It’s not difficult to post all your food on the app, it’s just laziness.