You know what the best workout is! EATING WELL! To many people consider training as their path to losing fat and looking good. Sadly, it’s not. EATING WELL is what makes the difference. You’ve seen it all before, the guys or gals who train hard everyday and yet pay no attention to their diet. They may look muscular but their muscles are covered by layers of disgusting adipose tissue. When you decide to change your lifestyle and change the way you look the first thing on your mind should be, I’m going to revamp the way I eat. Training is great and necessary for muscle gain, preventing muscle atrophy, flexibility, mobility, and staying healthy enough so you don’t fall, break your hip and die. But DIET is where it’s at. DIET comes first. It’s very simple, don’t be fooled by all these diet fads and training fads they’ve been pushing on us for years. HERE IT IS, EAT MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFT HEAVY SHIT!
10 REPS EACH Single leg Around the world Lunge with Overhead Reach Lunge with Side Bend Lunge with Rotation Single Leg Glute Bridges Bird Dog Cat Cow T-Spine Rotation 90/90 Hip Mobility Frog with Rotation Half froggers with Rotation Push up down dog Worlds Greatest Stretch
5 Rounds Run 400 DB Suitcase Carry (heavy as fuck) 50 yards Right side 5x 50 yards Left side 5x 10 Single Leg RDL Right 10 Single Leg RDL Left 5 Single Arm Devil’s Press Rest 1 minute Perform all exercises with the same Dumbbell
This is Shana. Shana has been at the gym since 2007, that’s 19 years! Shana is like 40 years old and she looks like she’s 25. Why? Because for 19 years she has been eating well and lifting heavy shit! Shana has never strayed from eating well or lifting heavy shit, once she found Crossfit she stuck with it and obviously has made the right decision. Shana does every movement perfectly, from Double Under’s to Snatch’s, Shana does everything impeccably. Shana never lifts heavy enough to sacrifice form, she always considers her safety first. Look at her, she looks incredible and she has birthed two children. This is not unattainable, YOU JUST NEED TO EAT WELL AND LIFT HEAVY SHIT! Stop thinking all the gay bullshit that’s out there is going to make a difference, it’s not. I’ve said it 1,000 times, YOU CAN NEVER EVER OUT TRAIN A BAD DIET!!! THE MOST IMPORTANT PART OF LOOKING GOOD IS EATNG WELL!!! YOU HAVE TO EAT WELL, ALL THE TIME. You should look at your nutrition the same way you look at your training, every time you eat should be looked at as if you’re training. THE NEXT PART OF LOOKING GOOD IS LIFTING HEAVY SHIT! EAT WELL AND LIFT HEAVY SHIT! That’s it, JUST FUCKIN DO IT!!!!
Run 400 20 PVC Pass Throughs I’s, Y’s and T’s x 10 Banded Int/Ext Rotations x 10 Pull aparts x 10 Face Pulls x 10 Shoulder CARs x 5
Every 2:30 minutes (5) sets Bench Press @50-60% till failure 5 Chin Ups (weighted if possible)
3 sets (failure should be at these rep ranges) Dips 6-10 Gorilla Rows 8-10 Front Plate Raise 10-15 DB Side Laterals 10-15 Barbell Curl 8-12
3 Sets 1 minute Plank (weighted if possible) :30 DNS Star Plank ea. side :30 Kb Wood chops ea. side :30 Weighted Kb overhead Sit ups :30 Reverse plank
Annie challenged herself to see if she could get into her wedding dress that she wore in like 1977. She obviously was successful in her venture. Ya know why Annie was able to fit into her dress from 50 years ago? Because she LIFTS HEAVY FUCKIN WEIGHT and EATS WELL!!!! That’s right, Annie didn’t listen to the dumbass hype about women getting to big if they lift weights. Annie didn’t listen to the stupid people who say women shouldn’t lift weights or else they will look like men. Nope, Annie didn’t listen to the jealous naysayers, she did what she wanted to do and this is what she gets for it, fitting into her wedding dress that she wore during the stone ages. How many women can say the same? How many women can say I’m in better shape than I was when I got married? I’m sure most women will say, I’ve had children. Well, Annie has had children also, the difference is she didn’t give into the bullshit society has created, ANNIE EATS WELL, ALL THE FUCKIN TIME!!! There is no, “I can eat a snack every night or have a bagel for breakfast”. There is no, “Oh, I don’t feel like lifting today!” There’s just dedication and grit. ANNIE EATS WELL AND LIFTS HEAVY WEIGHTS! ANNIE DOESN’T BUY INTO THE NEW SHIT THAT’S OUT THERE, JUMPING AROUND LIKE A FUCKIN MONKEY DOING CARDIO EVERY DAY, SHE FOCUSES ON OLD SCHOOL LIFTING CAUSE THAT’S WHAT WORKS. SHE LIFTS WEIGHTS, HEAVY WEIGHTS. Congratulations Annie, you deserve it. This is why you do what you do.
Row 500 20 PVC Pass Throughs Dead Hang :60 I’s, Y’s and T’s x 10 Banded Int/Ext Rotations x 10 Pull aparts x 10 Face Pulls x 10 Shoulder CARs x 10
Every 3 Minutes (3) sets Shoulder Press 6-8 reps Push Press till failure Push Jerk till failure Increase weight from last week
The Filthy Fifties broken down into dimes 5 Rounds 10 Box Jumps 24/20 10 Pull ups 10 KB Swings 55/35 10 Walking Lunges 10 Knees to Elbows 10 Push Press (95/65) 10 Back Extension 10 Wall Ball (20/14) 10 Burpees 10 Double Unders
THE SATURDAY CLASS TIME IS MOVING FROM 9:30AM TO 7:30AM
Mitch has been on a mission since the cake eating incident. Only MEAT, CHICKEN AND FISH for 11 days, no cheating. I can already see Mitch has lost his bloat and is starting to lean out! If you haven’t tried eating only MEAT, CHICKEN, FISH AND EGGS, you should give it a whirl, it really works. Or, you can keep eating cake and work your way up to 22% like Mitch once was. Sometimes we need a smack in the face to realize what we’re doing wrong, so maybe smack yourself in the face to get yourself moving in the right direction.
Run 400 1 Min Deep squat 10 Goblet Squat 10 Squat and reach 10 Cossack 10 World’s greatest stretch 5 Inchworm 10 Bird Dogs 10 Dead bugs 10 Single Leg Glute Bridge
I was talking to a gastroenterologist yesterday. I asked him, why are so many young (people in their 20’s) people getting colon cancer? His response without any hesitation was, “ultra processed foods”. That’s it, he said. That’s the number one reason why young people are getting colon cancer, because they grow up eating shit. This is why it’s important to teach children what to eat at an early age. This is why it’s important to not have any crap in the house. Mcdonald’s, Starbucks, Chick Filet, Dominoes, KFC, Burger King, Wendy’s, they all do a terrific job of making sure they appeal to children so they can get them hooked at an early age. Meanwhile, it’s fuckin poison. These companies are making a shit ton of money at children’s expense. Ultra processed foods are loaded with calories and lack any nutrients whatsoever. They interfere with natural growth, behavior, and long-term metabolic health. Frequent consumption during early developmental years can alter brain chemistry, disrupt gut health, and establish unhealthy, lifelong dietary habits.
Obesity & Metabolic Issues: UPFs stimulate reward centers in the brain, causing children to overconsume even when full. High amounts of added sugars and unhealthy fats lead to increased BMI, insulin resistance, and a significantly higher risk of Type 2 diabetes. Behavior & Mood: Diets high in UPFs cause rapid blood sugar spikes and crashes, triggering stress hormones that result in irritability, hyperactivity, and temper tantrums. Studies link early UPF consumption to adverse behavioral and emotional outcomes. Learning & Cognitive Development: The artificial ingredients, dyes, and lack of essential nutrients in UPFs can interfere with healthy brain development and attention span, leading to learning and memory challenges. Gut Health: Heavy processing strips foods of natural fibers, which disrupts the gut microbiome. This imbalance compromises a child’s immune system and how their body converts food into usable energy.
Did you read this???? It’s fucking disgusting, profits over children’s health. These people should be tortured and hanged.
Run 400 Around the World x 20 each direction 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
Every 2 Min x 5 Deadlift x 5 Bulgarian Split Squats x 8 Increase from last week
The CrossFit nutrition recommendation for “eating for wellness” is to eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar. We describe this as “eating for wellness” because those who change their lifestyle to eat this way can expect to see their health markers move from sickness to wellness on the sickness-wellness-fitness continuum. Even those who are already well can expect to see improvements as they clean up their diet a little by replacing processed foods with whole, natural foods.
The most common critique received for this recommendation is that sugar is found in foods such as fruit, tubers, and even vegetables. This is true, but when we say “no sugar,” we mean no added sugar. This means we want you to avoid processed sugars and even sugar substitutes for the bulk of your diet. These include table sugar, high-fructose corn syrup, synthetic sweeteners, natural sweeteners, honey, syrups, etc. The occasional natural sweetener (honey, agave nectar, monk fruit, stevia, etc.) is likely nothing to worry about. But if you are a sugar addict and replace all your sugar consumption with natural sweeteners, you could potentially run into some issues. Though the research seems to be inconclusive, the potential risks involved with consuming sweeteners are increased cravings for sweet foods and gut issues (1, 2). Food gurus will counter these claims with claims of their own, stating that sweeteners are a perfectly safe alternative to sugar. This is the nature of nutrition science; the field is riddled with inconclusive and ideological claims. Think about it as a hierarchy. We are not sure what the actual implications of using sweeteners are. We do know that overeating processed carbohydrates can lead to a whole host of health issues (3). And we know that the safest way to eat carbohydrates is in their whole and natural state. This is why the CrossFit recommendation is to eat quality vegetables, fruits, and sources of starch while avoiding added sugar and sweeteners.
The natural sugar in carbohydrates eaten in their whole, natural forms — such as that found in fruit, sweet potatoes, carrots, or Brussels sprouts — is much less of an issue because there is a lot less of it there than in processed foods. Plus, whole, natural foods contain fiber, which provides satiety and helps slow down the amount of sugar released into the blood (4). When carbohydrates are processed, such as in high-fructose corn syrup, sucrose (table sugar), or even fruit juices, the fiber is removed, broken down, or pulverized to reduce its effects. This inevitably reduces the satiety effects of these foods and sends glucose and fructose into the blood at a much quicker rate (5). So, eating whole, natural sources of carbohydrates will help you reach the feeling of satiety quicker, and the fiber will prevent large spikes in blood glucose.
There are folks who state that foods such as fruits or vegetables should be left out of the diet. Though this may be true for those who have a food sensitivity, are severely metabolically deranged, or have some other medical condition, generally these foods are tolerated well and can be used in a diet targeting wellness. That said, there is always an opportunity to explore different macronutrient ratios when trying to optimize health and performance. There are some athletes who will thrive on fewer carbohydrates and others who perform better with more. When it comes to marrying health and performance, we are less concerned with how much and more concerned with what kind — or better yet, what quality — of carbohydrate you are eating (6).
CrossFit recommends eating meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar when eating for wellness. “No sugar” does not mean you are avoiding naturally occurring sugar in whole, natural foods. It means for the bulk of your diet, you are not eating added, processed sugars or synthetic sweeteners.
If you’re fat and trying to drop some chunkies don’t eat fruit, or nuts, or seeds. Just eat MEAT, CHICKEN, FISH AND EGGS. Maybe some broccoli, spinach, asparagus or broccoli rabe with garlic and oil.
10 REPS EACH Lunge with Overhead Reach Lunge with Side Bend Lunge with Rotation Single Leg Glute Bridges Bird Dog Cat Cow T-Spine Rotation 90/90 Hip Mobility Frog with Rotation Half froggers with Rotation Push up down dog Worlds Greatest Stretch
5 Rounds Run 200 7 Back Squat @bodyweight 20 Wall Balls Farmers Carry x 50 yards Run 200 :90 Rest
I’m curious, what do you hear when I say, MEAT, CHICKEN, FISH, AND EGGS? Why is it when I randomly ask you what you ate yesterday, over the weekend, or whatever, there’s always talk of beans, tofu, flaxseed, yogurt, quinoa, lentils, chickpeas, etc… ? Where the fuck in the words MEAT, CHICKEN, FISH, AND EGGS does it mention all these silly foods? It doesn’t, do you know why it doesn’t? Cause they’re fuckin stupid! Yes, a food can be stupid. Why does this have to be so fuckin difficult? It’s very simple, If what you are eating isn’t MEAT, CHICKEN, FISH OR EGGS, YOU DON’T EAT IT! Unless you’re having a cheat meal, you don’t need variety, variety is for people who don’t give a fuck about how they look. You know how this works best? You eat the same fucking thing every fuckin day! That’s it! Don’t make this more that it needs to be. Variety fucks up the mind, you start eating outside the guidelines I’ve given you and the next thing you know you’re scoffing down french toast sticks and cinnamon rolls just cause you’re confused! Don’t confuse yourself, this is no different than anything else you do. You drive on the right side of the road, right! You go to the same place of work everyday, right! You brush your teeth with the same tooth brush everyday, correct? You put the same moisturizer and all that other shit all over your face everyday, correct? Then why the fuck do you need to eat something different everyday! Listen to me!!! Look at Annie, she’ll be 67 years old in 11 days and she looks like she’s 25! All because she stopped eating bagels and eats the same fuckin thing every fuckin day! All the crap she puts on her face might have something to do with this, but it’s mainly because she eats well and it’s the same thing everyday. Smarten up and stop pretending you need to taste different foods or else you’ll get bored. If you’re bored with the food you eat you’re life’s to easy.
Row 500 20 PVC Pass Throughs Dead Hang :60 I’s, Y’s and T’s x 10 Banded Int/Ext Rotations x 10 Pull aparts x 10 Face Pulls x 10 Shoulder CARs x 10
Every 3 Minutes (3) sets Shoulder Press 6-8 reps Push Press till failure Push Jerk till failure Increase weight from last week
-Run 800- 5 Rounds 10 DB Hang Power Clean @50/35 10 Burpee -Row 1k-
Why do you never answer any fuckin questions I ask you? Please answer the following question. What is the main reason you workout???? I’m curious, because if it’s for health reasons and you think that working out alone keeps you healthy while you still stuff your face and pour poison into your body on a daily basis, that makes no fuckin sense. If you workout for aesthetic purposes but do not couple training with eating well, that even makes less fuckin sense. At least if you’re doing it for health reasons you can convince yourself that you’re healthy cause you can’t see your insides, but it’s easy to see what you look like. Does your training have nothing to do with aesthetics or for health reasons? Do you train so that you can eat shit? Does your training justify your poor eating habits? If this is the case, you’d have to train like a professional athlete to combat the amount of shit your shoveling down your throat everyday. Eating well and training is a package deal. So, unless you just love to workout and don’t care about your health, how you look or feel, none of this makes sense. Basically what I’m saying is, YOU NEED TO EAT HEALTHY AND TRAIN!!!! It’s that fuckin simple, there’s not secret way of training that’s gonna cause you to lose weight if you’re eating fuckin bagels, cookies, cake, and ice cream everyday! You can sweat all you want running yourself into the ground doing cardio all day long, it’s not gonna work. Actually that’s the worst fuckin thing you can do! LIFT FUCKIN WEIGHTS!!!! LIFT HEAVY SHIT, EAT MEAT, CHICKEN, FISH, EGGS, AND VEGETABLES!!!! THAT’S IT!!! STOP WITH THE STUPID FUCKIN DIETS AND STUPID FUCKIN WORKOUTS THERE’S JUST EATING WELL AND LIFTING HEAVY SHIT!! THAT’S IT! IF YOU’RE TRYING SOMETHING ELSE IT’S BECAUSE YOU’RE TO UNDISCIPLINED AND FUCKIN LAZY TO EAT WELL AND LIFT HEAVY SHIT!
Run 400 1 Min Deep squat 10 Goblet Squat 10 Squat and reach 10 Cossack 10 World’s greatest stretch 5 Inchworm 10 Bird Dogs 10 Dead bugs 10 Single Leg Glute Bridge
Every :90 / 10 x 10 Same weight for all 5 sets Goblet Squat Swings
15-minute AMRAP: 200 Run 8 dumbbell snatches, arm 1 @50/35 8 overhead walking-lunge steps, arm 1 @50/35 8 dumbbell snatches, arm 2 8 overhead walking-lunge steps, arm 2
I have a question. I’ve probably asked this question several times in the past but I don’t remember so it’s new to me. Here’s the question. If you haven’t been eating well and then see some stupid video on social media that makes you want to start eating well, what do you tell yourself as far as what will keep you motivated to take on this new endeavor? Do you even give yourself a reason or go at it willy nilly? Mitch decided to take a ride on the shame train and start eating well when he saw his body fat percentage was a lot higher than he expected it to be, it was 22%. High for a superior athlete like himself. With feelings of embarrassment, disgust and humiliation Mitch went at this full steam ahead and started eating better right after he saw that diabolical number, 22%. Other than when he hurt his back 6 months ago and hasn’t been able to lift since, I couldn’t tell you the last time I saw Mitch as upset as he was when that number popped up on the screen, 22%. This awkward 22% situation took place this past Monday, 4 days ago. Mitch did well, Monday night he had some meat and vegetables, feeling energized and ready to take on the blubber battle he woke up on Tuesday continuing to fight against his plight. Leading into Wednesday Mitch was on a roll, Two full days of eating well, he thought to himself, “this is cake, I got this!” Little did Mitch know it would be cake that did him in. Mitch decided to go to accept a birthday party invite instead of passing it up knowing good and well that there would be temptation. Judging by Mitch’s wise choices for dinner, even his friends advised against him having the cake as not to deter him from reaching his goal of losing the chunk. But, Mitch wouldn’t have it, with determination to stay at 22% Mitch blurted out, “Lemme get some cake, and make it snappy!” As I’ve said in the past having sweets every so often isn’t a bad thing, it can actually be beneficial both psychologically and physiologically boosting mood and help with feelings of deprivation. For Mitch, however, he was only 48 hours into his quest, so what went wrong? What went wrong Mitch? I really don’t understand it. If you were so upset at yourself for being 22%, why would you ruin it by eating cake only two days in? Maybe Mitch didn’t have a strong enough “why”? What’s the lesson here?
Run 400 Around the World x 20 each direction 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
Every 2:30 x 5 Deadlift x 5 Bulgarian Split Squats x 8 Increase weight from last week
