Daily WOD

Workout:
5 sets
Bench Press 5 reps
Seated DB overhead extensions 8 reps
Superset the two exercises every 2 minutes.
Work with a partner

Metcon:
20 Toes to bar
Run 800
30 GHD Sit ups
Run 400
20 Toes to Bar
Run 800

Is what you eat high on your list of priorities, or does it fall somewhere near watching a new Netflix special?
Does it rank high like showering every day or does it rank along the lines of getting your nails painted?
Do you consider eating well to be of the utmost importance to you, or is that only on Monday’s and by Wednesday it’s in the shitter?
If you answered Netflix, Nails or yes. this is where the problem lies.
Is eating well just not important to you. Do working out and eating well go together for yourself or do you workout so you don’t feel badly when you eat crap?
I would actually like to know your thoughts. Not just to my questions but also where you consider eating on your list of priorities, do you have any regard for what you eat day in and day out or is it a once and a while thing?
Is trying to eat well a lifelong battle, or have you changed your lifestyle?
I won’t share your answers on the emails, just curious myself.

Workout:
Front Squat
4 x 8
Work your way up to a heavy set of 8 and complete all 4 sets at the same weight

Metcon:
21-15-9-6
Thruster @95/65
Burpee

You hear all the talk about taking the diabetes drug called ozempic for weight loss?? I’m sure you have.
Do you know how it works?
The drug tells your brain that you are full and satiated, so you don’t eat. It’s not a miracle drug, it’s just a way for fat asses to think they aren’t hungry. It’s basically a mind fuck, but definitely not a miracle drug. Ya know what’s a miracle drug? Your fucking mind!
Do you know what causes the same effect as Ozempic? Fasting, yes that’s right, fasting.
Once you fast for a certain amount of time, 18-24 hours depending on who you are, your body sends signals to the brain that you are satiated. Crazy, right?
Ya know what else curbs your appetite? Eating protein, not carbs, protein.
Water! Drinking a lot of water also helps curb appetite!
Training before you eat, that also curbs appetite!
Ya know what increase appetite? SUAGAR!!! That’s right, the more shit you eat, the more shit your body wants to eat.
Do you know how you lose weight? Stop shoving shit down your throat.
Just like any other drug your body will need more and more of it to be effective. Then watch what happens once everyone stops taking the drug, these people are going blow up to an even heavier weight than before they started.
Do you think just because the FDA approves something for weight loss that it’s good?
If the FDA really cared they would ban all foods with sugar from society, they don’t give a fuck.
I would bet the pharmaceutical companies had a lot to do with this drug being approved.
Stop the nonsense, just stop eating shit.
It’s that fucking easy, just stop eating shit. There’s absolutely no need for shit food to be in your house, none at all.

Workout:
A. 6 Min EMOM
3 Power Snatch (building in weight)
B. 4 Min EMOM
1 Snatch + 1 OHS (5-10 less than A)

Metcon:
3 Rounds
Run 400
21 Swings 55/35
12 Strict Pull ups

Workout:
Turkish Get ups
10 get up on each side.
You can work with a partner as your rest.
Build up in weight if you can, if not, work on your technique.
Focus on each movement being precise as you work through the get up

Metcon:
Rowing
5 x 500 meter Sprints
Take 2-3 minutes between sets
If you’re actually sprinting, you’ll need the 3 min rest.
If you aren’t in the mood to sprint because you’re sore or just not feeling it, you can row the 2,500 meters holding a 20-24 spm pace.
Work on your technique.

Workout:
A. 6 min EMOM
3 Power Cleans (building in weight)
B. 4 min EMOM
3 Front Squat (+5-10lbs from A)

Metcon:
“D.T.”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Scale with a weight that’s manageable to finish each round in around 2 min.
This shouldn’t be taking 15-20 minutes
10-12 is ok, under 10 is good. 7-8 is great.

If you are unsure of the weight you should be using for the Metcon, keep working your way up trying to feel what the right weight might be.
If you got a weight in your head already, it’s most likely wrong, you can go heavier.
If you’re saying something like this, “I’m thinking 105 lb. might be good for me but I”m not sure, let me see how I feel after I warm up but most likely I’ll do 105!”, that would work for me.
But, if you’re saying something like this, “Well, it’s a lot of reps so I probably can’t do a lot of weight. I might be able to do 65 lbs buttttt, I’m really not sure. Ya know what, being that the 15’s work well with the 15 lb bar, I’ll just do that, so 45lbs.”
The latter, not so much.
You can most likely do more weight or more reps than what you think you can. This is a big deal. If you keep thinking you can’t do a higher weight in any workout you’re never going to actually try it. You can’t go into a workout thinking “I can’t”! That’s fuckin nonsense, like retarded nonsense, as it would be in any situation.
You go into a workout thinking, “I’m going to go do as much weight as I can without sacrificing form and/or range of motion, and I’m gonna crush it.
If you’re sore one day, maybe you don’t crush it and decide to work on your movements for that day. Maybe one day you don’t feel up to working out, that’s when you use the group as motivation to crush it.
But, you never, never, ever go into a workout saying “I can’t”.
How can you even think that would be ok? Is this a recurring thing, does this happen when you get up to walk also? Do you get up and think, how am I going to walk, I just can’t? What happens when you start a new task or decide to take up a new sport? I hear pickle ball is winning over the hearts of many.
Do you say, I would love to play, but, I mean I just can’t?
Just like eating well, we don’t say I can’t eat well, we try to eat well and hopefully if everything works out and the stars align we drop a couple.

Workout:
5 sets
Bench Press 5 x 5
DB Pullover 5 x 8
Superset the two exercises, no rest between.
Start every 90 seconds keeping the weight the same for all 5 sets, both exercises

Metcon:
100 Double Unders
then…
7 set of 7 reps ea.
D-Ball Ground to over shoulder (are all the D-Balls back or do people still have them?)
Toes To Bar
then…
100 Double unders
*If you are using a heavy ball bring the reps down to 5.

Workout:
Back Squat
5 x 3
3 reps every 90 seconds
Increasing weight after each set.
Starting weight around 65-70% of max, increase from there.

EMOM until you are not able to continue.
Alternate between:
5 Burpees odd numbers
5 Wallball Shots even numbers
After each minute:
+1 Burpee
+1 Wallball Shot
1st and 2nd minute = 5 burpees, 5 wallball.
3rd and 4th minute = 6 burpees, 6 wallball.
5th and 6th minute = 7 burpees, 7 wallball …
So on and so forth till you can’t finish the required amount to move on.
You can scale by starting with a lower number or reps, say, 3 burpee and 3 wallball.
You can also scale by modifying the movement, a burpee on an incline perhaps.
You can also keeping the reps the same for a certain amount of minutes.

Workout:
A. 6 sets building to a heavy
1 Snatch + 1 OHS
B. 4 sets +5-10 lbs from “A”
2 Power Snatch

Metcon:
2 Rounds
200 meter Run
1 minute rest
400 meter Run
2 minute rest
800 meter Run
3 minute rest

Workout:
KB Swings 70/55
10 Reps at the top of every minute
The weight is aggressive, make sure you scale properly.
Focus on your form and technique.
Your knees stay back and your shins stay vertical.
You are braced throughout all 10 sets. You hold the bell, you’re braced, there’s no throwing the KB around haphazardly.
This is important. Stay braced!!

Metcon:
Bike 25/20 calories
then 4 Rds:
5 Pull ups
10 Push ups
15 Air Squats
-Rest 3 Minute-
Repeat for 3 rounds total
Work quickly through the rounds. You’re getting a significant amount of rest, earn it!
Sprint the calories and sprint through the 4 rounds.
The rest you’re getting will allow you to keep up a fast pace. DO NOT MOVE AT THE SAME PACE AS IF THIS WAS A 20 MIN AMRAP.

Workout:
A. 5 Sets
Power Clean+Hang Power Clean+Jerk
(Build to a heavy complex)
B. 3 Sets
1 Power Clean+2 Front Squats
(Adding 5-10 lbs from your finishing weight from where you finished A)

Metcon:
5 Rounds
Run 400 meters
Row 500/400 meters
Try to keep the workout under 20 minutes

So, who made eating well a part of their lifestyle since the last time we spoke about it?
Is eating well still just something you do and fail at, or have you made eating well a priority just as brushing your teeth is a priority?
It’s simple, you just have to make a decision to eat well and that’s it!
You don’t need any dumb ass diet you see on T.V.. You don’t need any new way of eating, like eating through your nose or eating an all carb diet!
Someone actually said that to me once, that they eat only carbs to lose weight. Yeah man, shit’s crazy what they put out there. They’ll try anything to get people to believe them and sell shit.
Instead of just doing what works, meat and veggies, they come up with whatever they can to make us think this is the new holy grail of eating right!
It’s nuts, really nuts.
Just make that decision and stick to it. Stop the nonsense, year after year. Holiday after holiday, nothing will change until you make a decision to change it once and for all.
Don’t be like 99% of society and settle, make up your mind to be different and eat well.
You wanna be the person at work that everyone talks about because you never eat the cake, cookies, donuts or all the other shit bag foods people bring in to work.
How many times have you heard, “Oh you’re not gonna have a piece of cake?”. “Oh, you never eat anything bad, doesn’t that get boring?”
No! I’m not gonna have to piece of cake like everyone else does, and no, I’m not eating anything bad just because all this crap food is staring me in the face everyday.
“I don’t do it, so stop asking me”. That’s what you should be saying!!
Be different!