Bike 3 Minutes
1 Min Deep Squat

Perform 2 Sets with a Single Kettlebell:
KB Halo x 10 ea. direction
KB Around the World x 10 ea. direction
KB Side to Side Swings x 10 ea. direction
KB Taters x 10
KB Cossack x 10
KB Russian Twists x 10 ea. direction

Complete 5 Rounds with :90 Rest b/t Rounds
50 Double Unders
10 Double KB Swings 53/35
8 Double KB Cleans 53/35
6 Double KB Thrusters 53/35
4 Double KB Lateral Lunges 53/35

Bike Intervals
:30 / :30

This is what your meals should look like.
If you follow the traditional meal structure that was fed to us by the food industry as a way to manipulate us into buying their shit foods for certain meals at certain times of the day, then your Breakfast (Break a fast, what fast? Most people eat shit till 10-11 at night and wake up eating shit by 6-7am. What kinda fuckin fast is that?) Lunch and Dinner should look like this.

Warm up:
Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Touchdown Squat

Every 2:30 for 5 Sets
4 Back Squats @75%
10 DB Lunges 50/35

20-15-10-5
Bike Cals
Burpee Box Jump 24/20

I’m curious about something in regards to healthy eating.
First, does anyone wake up everyday or every other day or weekly, whatever time frame it is, and think about what diet they are going to do?
For example, one day it’s no carbs, the next day it’s calorie counting, and the next is the starvation diet.
Does anyone know anyone who encounters this phenomenon on a daily basis, or rather do it themselves?
Second, when you or anyone you know starts a “diet” do you believe that you need to be super strict for a certain amount of time or you can eat well for a couple days
and then dick around for a couple of days?
Do you believe that it’s ok to cheat every other day because you are not eating shit ALL the time?
Please give me some comments.
I’m really trying to figure this out, cause if you believe it’s ok to bounce back and forth on a daily basis this could be a problem.
I just don’t fuckin get it, what the fuck is so hard about eating well 80-90% of the time?
It’s just fuckin food!
It’s not like blowing a line or drinking excessively, at least they make you feel amazing!
No one can tell me that after stuffin your face with pasta, bread and rainbow cookies that you feel like a fuckin superhero.
You feel like a fuckin mess.
Please give me some feedback.
Annie’s feedback regarding her reasoning for changing her eating habits was very helpful. Your feedback can be helpful also.
Eating shit is a fuckin habitual. Smoking crack is not!
Remember this slogan next time you are sitting on the couch after dinner ready to devour that bag of chocolate.

2 sets:
Single Leg KB 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 for 5 sets
5 Deadlift @70%
:30 Copenhagen Plank ea. side

Every 3 minutes for 5 sets
40 Double Unders
7 Power Snatch @115/75
10 Burpee over Bar

The nice weather is coming. I’m sure some of you are interested in dropping anywhere from a couple of pounds to 10, 15 or 30 pounds.
I’m assuming you’ve tried everything and nothing works. That’s cause YOU’RE the problem.
Here’s what you do, fix YOU first and then, FIGURE OUT HOW MANY CALORIES YOU SHOULD BE EATING TO DROP 1 OR 2 LBS A WEEK. ONCE YOU FIGURE OUT THE CALORIES, FIGURE OUT THE AMOUNT OF PROTEIN YOU SHOULD BE EATING PER DAY (REMEMBER TO PUT IN ACTIVE, CAUSE YOU’RE ACTIVE).
AFTER YOU HAVE THOSE TWO FIGURES, CALCULATE HOW MUCH PROTEIN YOU NEED TO EAT IN CALORIES. FOR EXAMPLE IF YOU NEED 100 GRAMS OF PROTEIN A DAY, YOU WOULD EAT 400 CALORIES WORTH OF PROTEIN.
THEN, SUBTRACT YOUR CALORIES FROM PROTEIN FROM YOUR TOTAL CALORIES AND EAT THE REMAINING CALORIES IN FAT.
IF YOU GET 1300 CALORIES, MINUS THE 400 CALORIES FROM PROTEIN, YOU WOULD BE EATING 900 CALORIES IN FAT.
IT’S THAT SIMPLE. DO THIS AND WATCH THE CHUBBINESS FALL OFF YOUR BODY.
NO CHEATING FOR TWO WEEKS, YOU CHEAT YOU FUCK UP EVERYTHING.
DON’T TELL ANYONE, IT’S A SECRET.

5 Rounds
Row 500
10 DB Push Jerk 50/35
20 Swings
30 Sit ups

Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Every 2 Minutes for 5 Sets:
Bench Press 5 Reps @70%
Barbell Row 6-8 Reps

3 sets ea. till failure
Dips
DB Rear Lateral Raises
DB Side Lateral Raises
Barbell Curl
Rest 2 minutes between each set

Bike Intervals
3 Rounds
:10Work / :20Rest
:20Work / :40Rest
:30Work / :60Rest

No negative tone in today’s post!

Look at Annie!!!
Fuckin nuts! She’s fuckin 60!!
That’s crazy! She’s got fuckin abs at 60!!
It is absolutely astonishing what consistently eating well can do, not only how you look but how you feel.
Annie’s before picture is from 8 months ago when she was munching on bread, pasta, bagels and of course, booze. High Noons, what a fuckin waste of calories.
That right there should prove to you what eating shit does to you.
Not only makes you look like shit, it makes you feel like shit, perform like shit and fuckin lazy!
Annie cut out sugar and alcohol, she ate meat, chicken, eggs, fish and vegetables.
Annie’s 60, 60! Anyone can do it.
Stop with the dumbass excuses and just fuckin do it!
The Summer is coming, who’s upset at the way you look cause you’ve been stuffin your face all winter?
Stop! Ya gotta stop!
It’s just fuckin food! It doesn’t make sense, you put time into your training, time into doing things you enjoy, but nothing into your nutrition. I just don’t understand.
Nutrition should come first!
Give yourself a fuckin chance to see what it’s like to feel good all the time. So many people don’t even know what it’s like to feel good from proper nutrition.
Most 60 year old men and women are a fuckin mess, it’s terrible.
I really can’t get over Annie’s picture.
I was so impressed by Annie’s picture that I listened to every word she said this morning on our walk, ya know cause she talks a lot.
Congratulations on your success!!

Run 400
2 Sets with an Empty Bar:
5 Deadlift
5 Tall Muscle Clean
5 Hang Power Clean
5 Front Squat

30 Min EMOM
Run 200
5 Power Cleans @135/95
10 Box Jumps @24/20
20 Push ups
Rest

I love the response I get when I ask Dr’s about neglecting sugar in your diet to starve cancer.
They usually respond with this arrogant look on their faces and say, “you can’t eat no carbs, every cell in your body needs glucose”. Dumbasses!
I don’t understand, by now I would think everyone especially Dr’s would know we can survive on fat and protein only. Not only should they know that, but also how detrimental sugar is to our bodies. Sugar just doesn’t feed cancer, it also increases body fat, causes fatty liver disease, causes a slew of metabolic issues, causes diabetes, cardiovascular disease, drives up inflammation, PREMATURE AGING OF YOUR SKIN, and fucks up your teeth!
With all that said, regardless of the cancer issue, why isn’t every Dr. telling their patients to totally stay away from sugar?
The shame is most people look at Dr’s as authorities on nutrition.
A friend of mine whom just had cancer removed from her body asked her oncologist if she should be staying away from sugar and the Dr.s response was, “sugar is ok while you’re recovering from surgery if it makes you feel good”.
How fuckin stupid is that comment.
When if comes to your nutrition be your own advocate, do your own research and don’t listen to anyone, especially if they have a white lab coat on.
EAT MEAT, CHICKEN, FISH, EGGS AND VEGETABLES!

Warm up:
Bike 3 Min
1 Min Deep squat
10 Goblet Squat :03 Descent
10 Squat and reach
10 Cossack
10 World’s greatest stretch
5 Inchworm
10 Touchdown Squat

Every 2:30 for (5) sets:
Superset
5 Back Squat @70%
15 Swings @70/53

12 Min Amrap
5 Pull up
10 V-Up
20 Wall Ball

2 sets:
Single Leg KB 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

10 Min EMOM
10 Swings
:10 Plank

Deadlift
5 x 3 @82.5%

10-9-8-7-6-5-4-3-2-1
Thruster
Burpee over Bar

SO WHAT DID YOU COME UP WITH, WHY IS IT SO HARD TO EAT WELL?
WHAT IS THE ISSUE IN YOUR LIFE THAT MAKES YOU EAT SO MUCH?
IS IT JUST A LEARNED BEHAVIOR, OR ARE YOU USING FOOD FOR COMFORT?
THE FORMER IS EASY TO FIX. FIRST, YOU NEED TO UNDERSTAND THAT IT IS A LEARNED BEHAVIOR AND AS MUCH AS WE WOULD LIKE TO BELIEVE ALL THE BEHAVIORS WE HAVE LEARNED OVER TIME ARE GOOD, SORRY TO SAY, THEY’RE NOT.
EVEN SOME OF THE LEARNED BEHAVIORS THAT DON’T HAVE TO DO WITH OVEREATING ARE NOT GOOD.
IT’S SIMPLE, LET’S USE THE EXAMPLE OF SITTING ON THE COUCH AT NIGHT AFTER EATING DINNER AND SUDDENLY FEELING RAVENOUS FOR SOME SUGAR.
THIS TYPE OF THINKING IS CALLED, “I’M A FAT BASTARD AND I NEED MORE FOOD EVEN THOUGH I JUST STUFFED MY FACE AT DINNER, AND AFTER I HAVE SOME SHIT OUT OF THE CUPBOARD, I’M GONNA GO FOR SOMETHING ELSE AND SOMETHING ELSE AFTER THAT CAUSE I’M A FAT BASTARD.” THIS WAY OF THINKING ONLY LEADS TO POOR BEHAVIOR.
UNLESS YOU’RE ON THE SHOT. FROM WHAT I HEAR, BEING ON THE SHOT ALL YOU HEAR IS, YOU’RE NOT A FAT BASTARD AND YOU’RE NOT HUNGRY, SO DON’T EAT ANYTHING YOU FAT BASTARD.
HERE’S HOW YOU CHANGE THE COUCH BEHAVIOR.
STOP FUCKIN EATING AT NIGHT AFTER DINNER!!
IT’S THAT FUCKIN SIMPLE, JUST DON’T DO IT! TRY IT AND WATCH WHAT HAPPENS OVER TIME.
AND DON’T GIVE ME THIS SHIT ABOUT, IT’S NOT THAT SIMPLE! IT ACTUALLY IS THAT SIMPLE, WE’RE NOT BUILDING ROCKET SHIPS HERE, IT’S JUST FUCKIN FOOD. ARE WE REALLY CONTROLLED BY FOOD?
GEEZ!
TRY FASTING AND PROVE TO YOURSELF YOU CAN GO WITHOUT FOOD FOR A NUMBER OF DAYS, THIS MAY EMPOWER YOU.
JUST COMMIT TO CHANGING AND GIVE YOURSELF A REASON TO DO IT.
IF YOU HAD CANCER AND YOUR DR SAYS TO STOP EATING SUGAR, YOU WOULD DO IT.
ACTUALLY WITH THESE FUCKIN DR’S YOU NEVER KNOW WHAT THE FUCK THEY’LL SAY, SOME SAY IT’S ACTUALLY OK TO EAT SUGAR!
UN-FUCKIN-REAL THE SHIT THAT COMES OUT OF A DR’S MOUTH.
GIVE YOURSELF A REASON AND YOU’LL BE SUCCESSFUL.
FOR THE LATTER, USING FOOD AS COMFORT IS A DIFFERENT STORY.
GO TO FUCKIN THERAPY!

3 ROUNDS X 12 MIN EMOM
BIKE 15/10
20 SIT UPS
5 OVERHEAD SQUAT @135/95
SKI 200/175
SLED PUSH FOR THE MINUTE
REST
BIKE 15/10
20 SWINGS @70/53
7 FRONT SQUAT @135/95
SKI 200/175
FARMERS CARRY FOR THE MINUTE @70/44
REST

WHO’S A FAT BASTARD?
WHY IS IT SO HARD TO RID YOURSELF OF FAT BASTARDISM?
WHY?
ARE WE THAT ADDICTED TO FOOD?
IS IT THE HABIT OF EATING SHIT AT NIGHT?
IS IT THE FACT THAT THERE’S A FAST FOOD CHAIN ON EVERY CORNER?
IS IT BECAUSE WE CAN COVER OURSELVES WITH BULKY CLOTHES DURING THE WINTER MONTHS?
IS IT BECAUSE WE EAT OUT TOO MUCH?
IS IT THE ENTICEMENT OF A FUCKIN PIZZA VIDEO ON SOCIAL MEDIA EVERY FUCKIN DAY? WHEN DID PIZZA MAKING BECOME SO INTERESTING!

WHO GIVES A FUCK.

IT DOESN’T MATTER WHAT IT IS, THEY ALL LEAD TO THE SAME THING, BEING A FAT BASTARD.
SO LET ME ASK YOU, WHAT FEELS BETTER THAN LOSING WEIGHT AND FITTING INTO YOUR OLD CLOTHES THAT YOU’VE BEEN KEEPING IN THE BACK OF YOUR DRAWER JUST IN CASE ONE DAY YOU MAGICALLY DROP 30LBS AND GET YOUR FAT ASS BACK INTO THOSE JEANS.

DON’T YOU FEEL BETTER AND LOOK BETTER WHEN YOU EAT WELL?
DON’T YOU SLEEP BETTER AND WAKE UP FEELING LIKE YOU WANT TO GET OUT OF BED!
AREN’T YOUR WORKOUTS SO MUCH BETTER WHEN YOU EAT WELL?
ISN’T EVERYTHING BETTER WHEN YOU EAT WELL?

WHAT IS IT THAT’S SO DIFFICULT ABOUT EATING WELL?
DO YOU EAT SHIT OUT OF BOREDOM?
IS IT THE COMFORT THAT SHIT FOOD GIVES YOU?
IS IT THAT YOU DON’T CARE ABOUT YOUR HEALTH?
ASK YOURSELF WHAT IT IS THAT MAKES YOU EAT SHIT.
I’M CURIOUS WHAT IT IS WHEN YOU KNOW THAT EATING SHIT CAUSES INFLAMMATION AND PAIN, CAUSES DISEASE AND CANCER, FUCKS UP YOUR TEETH AND SKIN, CAUSES DEPRESSION, FUCKS UP YOUR BRAIN CHEMISTRY, CAUSES HIGH BLOOD PRESSURE AND CHOLESTEROL.
YOU EVER STUFF YOUR FUCKIN FACE AND YOUR HEART IS RACING AFTERWARDS?
THAT’S NOT GOOD!

FIND OUT WHAT YOUR ISSUE IS WITH EATING AND FIX IT.
IT’S SIMPLE, JUST CHANGE THE HABIT THAT’S KEEPING YOU FAT.
ONCE YOU CHANGE THE HABIT IT WILL LEAD TO OTHER CHANGES.
DON’T LET THESE FUCKIN FOOD COMPANIES WIN!
WE’VE BEEN PROGRAMMED TO EAT A CERTAIN WAY. LOOK AT CHEERIOS, THEY BEEN PASSING THAT SHIT OFF AS A HEART HEALTHY FOOD FOR YEARS!
USE THE, MY FITNESS PAL APP!!!
HOW THE FUCK IS EVERYONE NOT USING THIS APP YET IS BEYOND ME!
WHAT THE FUCK! I SAY IT OVER AND OVER AGAIN!
UNFUCKIN BELIEVABLE!

Band Shoulder Pass Throughs x 20
Band Pull-Aparts x 20
Band Face Pulls x 20
TRX Rows x 20
Push Ups x 20

Bench Press
5 x 3 @82.5%

3 sets ea. till failure
Dips
DB Side Lateral Raises
Barbell Curl
Barbell Row

Partner Ski Intervals
10 x :30/:30