Daily WOD

Workout:
Single Arm KB Shoulder Press
5 x 5 (5 reps ea. arm)
No legs at all. Just core and shoulder
Keep the KB driving straight up in one line.
Warm up to a moderate to heavy set of 5 and keep the weight the same throughout.
Don’t count warm ups as work sets.

Metcon:
50-40-30-20-10
Double Unders
10-20-30-40-50
GHD Sit ups or Ab Mat Sit ups
10-10-10-10-10
Barbell Row 115/75

I heard this today… again. “I been doing no carbs strict for about two weeks now, I only had oatmeal one morning the first week, some fruit one day and then cashews one night, the second week.”
This was a quote, someone said this to me. Exactly like I wrote it, you believe that? I had a hard time myself. First, if this is what he’s saying his cheats were, they were probably a lot worse. It’s apparently difficult to remember what we eat when we’re eating the wrong foods.
I’m going to assume everyone reading this sees where the other problem lies. This don’t work. Ya can’t keep cheating here and there when you’re trying to get yourself off sugar and into ketosis, it don’t work like that. I cut this guy some slack cause he’s not a member and doesn’t have access to my email library, but not to much.
No carbs means no carbs for at least two weeks when your are getting started. You HAVE to be super strict for at least two weeks, maybe a little more, or else you’re not even going to give your body a chance to get into ketosis. It definitely works when you do it correctly. The problem is not many people ever make it past day 3 without cheating. Cheating means starting over from day one again, not just ignore the damage you did and hope for the best.
The nice weather is coming upon us, that means if you’re not already, you better get your ass in shape.
This is s a good way to get going.
Cut out all carbs for two weeks, see how you feel. If you feel like crap, eat carbs again.
If you feel great and maybe dropped some lbs, then continue with it.
Just don’t start and then cheat before you hit your two week mark, like this dude. You’re either in or you’re out!!

Workout:
Back Squat
10 x 10 @50-60%
With a partner. Your rest is when your partner is working, that’s it.

Metcon:
Row 1,000 meters
then …
21-15-9
Pull up
Burpee
Do not sit there and suffer through 21 pull ups taking breaks every 5 reps. Modify the movement so you’re able to
move through the workout without stopping. You’re much better off doing 21 pull ups with a band than you are pausing over and over.

Workout:
Min 0-6= Squat Snatch + OHS
Min 7-12= 2 Power Snatch
Increase weight for first 6 minutes
Keep the weight the same as minute 6 for the last 6 minutes

Metcon:
Hard Cindy
20 Min Amrap

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate
Scale from here. If you haven’t done Cindy before start with no weight and modify the movements if necessary.
If you have done Cindy a bunch of times, you are comfortable with the movements and you can move through the workout quickly, then use weight.

Workout:
Zercher Squat
4 x 6 Moderate weight
Focus on bracing and staying upright

Metcon:
Complete as many rounds as possible in 20 minutes of:
10 Push presses 95/65
10 Kettlebell swings 55/35
10 Box jumps 24/20

Workout:
12 Min EMOM
A. Min 0-5= Squat Clean + Jerk (Increase weight each set)
B. Min 6-12= 2 Power Cleans (all at the same weight you finished part A with)

Metcon:
For time:
Row 50/40 calories
Bike 50/40 calories
Ski 50/40 calories

I think the hardest part about sticking to eating well is not making it a part of your lifestyle, like brushing your teeth.
It needs to be what you do all the time, not just what you eat for a certain amount of time. Go to dinner and bread comes to the table, you don’t eat bread anymore, that’s it.
There’s no, “I’ll just have a little piece”. It doesn’t work like that. You don’t say, “I’m just going to brush my teeth once a day instead of twice do you? If you do go see Peter.
The food in your house needs to be only healthy foods. There’s no reason to have crap in your house cause it’s not part of your lifestyle, shit food isn’t part of your life.
You shouldn’t have to think about eating well, it’s just who you are.
This can’t be a constant battle in your head every time you eat.
Get rid of the shit in your house, that’s numero uno!

Workout:
Barbell Shoulder Press
5 x 5
Increase weight

5 Rounds
15/12 Cal Bike
20 Wall Ball 20/14
10 Toes To Bar

Workout:
Every 2 minutes
Front Squat
5 x 5 (@ a number 6-7 RPE)
Work with a partner

Metcon:
3 Rounds
Row 500
12 Power Clean @135/95
15 Burpee over bar

Who do you know lives on fake food?
The shit they sell disguised as real food. You know, the weight watchers, jenny craig, zone bars and all the other shakes, bars, wafers and what ever the hell else they can entice you with. They even make “healthy” peanut butter cups now. Peanut butter cups! C’mon, seriously. You’re better off eating Reese’s peanut butter cups instead of the fake shit. They even put celebrity chefs on the packages of shit to fool us into thinking it’s good food. Oh, there’s a well known chef on the package, it must be good for us! Truly unbelievable!
It’s all shit. They realized a small percentage of people are into “healthy eating” now, so they had to figure out a way to deceive everyone without us knowing it’s really shit. Shit, shit, shit.
Don’t be fooled by the shit. If it’s not real whole food, that means, it’s not, and going to Whole Foods doesn’t mean you’re eating healthy. There’s plenty of shit they try to pass off as whole foods also.
Think about it, you can’t have a real whole foods grocery store cause most people eat shit.
Don’t be fooled by the overpriced, fake products out there that “they” say are healthy options for a when you’re on the go.
“On the go”, please. How about I prepare some healthy food so I will have it ready when I’m “on the go”. Oy Vey!!
Real Whole Foods are healthy!

Workout:
Snatch Work
6 Sets every :90
Squat Snatch form the floor + Overhead Squat+
Power Snatch from the hang
Increase each set

Metcon:

Complete as many reps as possible in one minute per exercise
1. Pull up
2. Push up
3. Air Squat or Box Jump 20″
4. Row or Bike
5. Rest
Four Sets total

Let’s talk about your gut. Just like getting punched in the gut is a shitty feeling, the same goes for eating shitty food. Actually I’m not sure which is worse, the feeling of getting punched or the feeling of eating crap. I would say whichever feeling is worse at the time, over time eating crap is worse for you.
As we’ve spoke about before there is a nerve in your gut that sends signals to your brain. So, if you eat shit, your brain basically gets shit signals. No one wants shit signals.
Besides the whole nerve issue there’s the issue of gut inflammation, this is another punch in the gut.
Think about what you eat and drink, you can’t just be stuffing shit down there like it’s a garbage disposal. Unless you’re eating healthy foods like meat and veggies you are causing inflammation in your gut, even some vegetables like nightshades cause inflammation. Inflammation in your gut is no good, causes all sorts of funky shit not to mention aids in helping auto immune issues fuck yo shit up.
You got to think about stuff like this man!
Crap food is bad enough but then you throw alcohol and sugar on top of the bad food and you’re looking for an explosion to occur, like the old Mentos and coke explosion!
This is your belly we’re talking about, treat it with kindness

Workout:
Single Leg RDL with single Kettlebell
5 sets 5 reps ea. leg
Focus on your form and technique, the weight is not important if the mechanics are not there. However, if your technique proper use a heavy Bell.
Rest 1 min between sets

Metcon:
5 rounds
35 Double Unders
8 Deadlifts @135/95 (If you feel like you can go heavier, please do)
30 Ab Mat sit ups

These workouts, even though most are done for time, does not mean you forget about correct movement through each exercise.
Doing the workouts quickly with no regard for form and range of motion will eventually lead to injury.
Yes, the quicker you move through the workouts the more beneficial they will be, but your safety always comes before anything else.
Keeping yourself healthy is part of your training. Be sure to always focus on keeping braced and protecting yourself from injury, not just throwing your body or weight around haphazardly.
Don’t give me the excuse, “during the wod I get tired and my form starts to suffer”. That’s crazy talk. If form is the main priority then either slow down or use less weight. This way you won’t be too tired to do everything correctly.
Correct movement is numero uno. Once you have proper form then you can increase the weight and move quicker. If never ever starts the other way around.
Ego causes this, it’s silly. Risking injury over an ego, silly, silly, silly.
This isn’t a race to the finish line, staying in shape is about longevity. Being in shape and staying healthy is important as we age, you don’t want to be an old out of shape mess who falls breaks their hip and dies. I’m sure I’ll be the first one that happens too.
Take yo shit seriously! This is your body, treat it well.

Workout:

Complete every 90 seconds
1 Hang Clean Pull
1 Hang Clean
6 Rounds increasing weight each round

Metcon:
4 Rounds Run400 or Row 500
20 Burpees