We’ll be having class at 10 o’clock tomorrow morning, Christmas day if anyone is interested in working out.
I’m assuming some of you will be ignoring my message from yesterday and will go ahead with stuffing your chubby faces tonight and tomorrow so why not try and work off some of that shit you’re going to eat.

What’s with all the gimmick gyms opening up?
It seems like they take Crossfit, dumb it down and add some kind of gimmick to it.
First ya had the heart monitor thing. As if you need a monitor to tell you that you’re training hard.
Then was the 45 thing, in case you are to stupid to realize you’ve just worked out for 45 minutes.
Now there’s one with strobe lights and fog machines while you’re working out.
What the fuck is going on?
What happened to good old fashioned eating well, training hard and lifting heavy shit without all this crap to keep you interested?
It’s like everyone has ADD and needs all this shit going on around them to keep their attention, like little fucking kids.
Does this really motivate people?
This is what training has come down to, what’s next, someone to actually trains for you while you sit there and eat cake? I wouldn’t be shocked if that was a real thing. You sit there and stuff your face with cake while I train for you and cause you’re watching me train, you lose weight! Brilliant!!
What the fuck is going on?
Just fuckin eat well and lift heavy shit! Geez, it’s not that fuckin hard to do!
This means eating MEAT, CHICKEN, FISH, EGGS AND VEGETABLES. It’s very simple! Then, you come into the gym and LIFT HEAVY SHIT!
IT’S SO FUCKING EASY TO DO! I just don’t get it!
It’s EATING AND MOVING! NOT THAT FUCKIN HARD!
Who doesn’t use a calorie counter app if you’re trying to lose weight?
I’d love to know how you figure out how many calories you’re eating without using some sort of calculator. Is this the next big thing, a gym that counts the calories you burn on a huge flat screen so everyone can see what you’re doing (cause i know how important it is to everyone that everyone else sees what they are doing) and then go home and stuff your face with shit?
It’s absolutely ridiculous what the fitness industry has become.
They’ve built a billion dollar industry around one fucking fact, that people can’t fuckin eat well!
All these goofy gyms and dumbass diets are just different ways to keep people from thinking about what they can’t do, EAT WELL!
Think about this for a second, any way they can take the focus off eating well.
These businesses think so little of our intelligence that they will throw something as stupid as “The Cotton Ball Diet” at us!
Cotton Balls!! Dipped in Juice!!!! C’mon!!!
You can bet your ass there was probably a shit ton of dumbasses that tried this out and probably ended up in the Gastro Doctors office.
Anyways, Merry Christmas!
Lemme know if you want to train tomorrow at 10

Workout:
12 Days of Christmas
1 – Thruster (135/95) -185 for Marc-
2 – Front Squat (135/95)
3 – Power Clean (135/95)
4 – Pull ups
5 – Push ups
6 – DB Goblet Squat (50/35)
7 – Single Arm Rack DB Lunge (50/35)
8 – Single Arm DB Snatch (50/35)
9 – T2B or V-ups
10 – Burpee
11 – Wall Ball (20/14)
12 – Bike for Calories

Merry Christmas!
Remember, just because it’s another holiday that is celebrated by gorging on processed shit till your gasping for air does not mean you have to participate in the debacle.
You can eat like a normal person. Actually, scratch that. Normal people are going to be the ones gasping for air as they shovel another plate of rancid disgust down their throats until they’re about to vomit and then it’s back to the dessert table for seconds and thirds till they’re ready to burst out of their pants which ultimately leads to unbuttoning of the shirt and loosening of the sweatpants (cause no professional eater wears dress pants when prepping for an all night overindulgent caloric festival). Then there’s the aftermath, the spike in blood sugar and blood pressure, increased heart rate, excessive sweating, stomach swelling and discomfort, and your other organs suffering from lack of space taken by your overinflated stomach, you start to feel lethargic.
Without your bodies ability to complete peristalsis cause you temporarily paralyzed those muscles from force feeding yourself, all that undigested fried food starts to make it’s way back up towards your face. This is when the dreaded heartburn and acid reflux take over causing you to start burping and choking, practically ready to pass out at the dinner table praying to God, “not again, please, not again”
This is what you want?
This sounds like a good time to you?
Have a great Holiday!

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 3 @80%

Metcon:
21 Power Cleans (155/105)
15 Front Squat (155/105)
9 Push Jerks (155/105)

Accessory:
3 Sets:
GHD Sit ups x 15
Hip Extensions x 15
Child’s Pose x 1 min + 1 min ea. side

Holiday Hours:
December 24th:
9 am
December 25th
Closed

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
10 Min AMRAP
40 Double Unders
10 Swings 70/35
10 T2B

Accessory:
3 sets:
Bird Dog x 10 (5ea.) :10 hold
Star Plank x 10 (5ea.)
McGill Curl up x 5 :10 hold

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
10 Min EMOM
Min 1: 3 Power Snatch
Min 2: 3 Hang Snatch
Min 3: 1 Squat Snatch
Repeat for 4, 5, 6 and 7, 8, 9 (adding weight after each set)
Min 10: Heavy Squat Snatch

Metcon:
20 Min (E2MOM)
Min 1-5: Row 1 min, rest 1 min
Min 6-10: Bike 1 min, rest 1 min
Min 11-15: Ski 1 min, rest 1 min
Min 16-20: Sit ups 1 min, rest 1 min
Three minutes of work each exercise

Warm up:
2 sets:
Hip Airplane x 10
Single Leg RDL w/ KB x 10
Cat-Cow x 10
Bird Dog x 10
Side Plank clamshell x 10
Dead bug x 10
Single leg glute bridge x 10

Strength:
Deadlift
5 x 5 @75%

Accessory:
Three Sets:
Half Kneeling KB Chops x 10 ea.
Kneeling KB Halo x 20 ea.
Kneeling Around the World x 20 ea.

Metcon:
5 RFT
3 Squat Cleans @185/125
6 Bar-Facing Burpee

Before you say it, I know most of you cannot do the Rx weight.
I don’t expect you to-at least, not most of you.
However, this workout should be done heavy and fast.
Here’s what not to do:
Do not go so light that the three cleans are very easy to get through.
Do not lower the weight and do power cleans.
Do not ignore the Bar-Facing portion of the Burpee.

Do Not eat SHIT just because it’s the Holiday Season!!
Enough with eating crap at fuckin holiday parties!
Do Not eat the shit that disrespectful people bring to work just cause it’s a fuckin holiday! That’s so fuckin rude! You should throw it right in their face as soon as they walk through the door. The fuck is wrong with people?
Do these same people bring in a bag of cocaine on day’s that they are depressed? I doubt it! At least not in a public place.
Why! Why not bring something healthy to work for the holiday?
Cause they want to eat shit and don’t want to do it alone?
Do these people get off on watching people eat their crap?
Fuckin ridiculous!
Who the fuck started all this gluttony over the holiday season?
Why does everything revolve around eating?
Go for a fuckin walk!

Warm up:
Warm up:
2 Rounds
10 Scapular pulls
5 Inchworm
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press

Strength:
Bench Press
5 x 3 @80%

Accessory:
3 sets
6-8 Bar Dips
8-10 Single arm DB Row
8-10 Barbell Curl

50-40-30
Double Under
40-30-20
Wall Ball
30-20-10
Pull up

20 PVC Pass throughs
10 PVC Overhead Squat
1 Min Deep Squat
10 Goblet Squat
5 Inchworm
Cat-Camel: :05 hold for each rep
10 Bird Dog
10 WGS
10 Side Plank Clam Shell
10 McGill Curl Ups :10 hold for each rep

34 Min EMOM
Minutes 1-4 – Row – :20 on/ :10 off
1 minute rest
Minutes 6-9 – Double KB Clean & Press – :30 on/ :30 off
1 minute rest
Minutes 11-14 – Bike – :20 on/ :10 off
1 minute rest
Minutes 16-19 – Double KB Snatch – :30 on/ :30 off
1 minute rest
Minutes 21-24 – Ski – :20 on/ :10 off
1 minute rest
Minutes 26-29 Double KB Thruster – :30 on/ :30 off
1 minute rest
Minutes 31-34 – Overhead Double or Single arm KB Sit up or Ab mat Sit up – :30 on/ :30 off (Do what you can correctly and quickly)

Warm up:
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat 2 stand
10 Squat and reach
10 Front 2 back lunges
10 Cossack
10 World’s greatest stretch
10 Inchworm

Strength:
Back Squat
20 Consecutive Reps
Increase 5-10 lbs

Metcon:
Complete each minute for 10 minutes
10 Swings + 10 Push ups

Accessory:
3 Sets
10-12 KB Stiff Leg Deadlift
12-15 Single Leg Calf Raise
10 DNS Star Plank (5) each

Warm up:
2 sets w/ Empty Barbell:
Tall High Pull x 5
Tall Muscle Snatch x 5
Snatch from Power Position x 5
Muscle Snatch x 5
Snatch Balance x 5

Strength:
Every :75 for 10 Sets
1-5: 2 Hang Power Snatch + 1 OHS
Increase every other set
6-10: 2 Power Snatch + 1 OHS
Increase every other set

If you don’t want to Snatch you can do:
Feet Elevated Narrow Stance Goblet Squat x 5 reps each set with a :05 descent

Accessory:
Three Sets:
Single Leg Touchdowns x 6-8 ea. side
Single Leg RDL x 6-8
Single Leg Calf Raise x 12-15

Metcon:
Every 3 Minutes for (4) sets
40 Double Unders
10 DB Snatch @50/35 (5) each
10 Burpee