This is Samantha:

Samantha Left was a 180lb mess back in 2018.
Samantha Left thought she could get away with just training and not eating well until 2 years ago when she decided she needed to change her diet if she really wanted to change the way she looked.
Now we have Samantha Right at a svelt 150lbs!
Samantha right is the product of HARD WORK and EATING MEAT, CHICKEN, FISH AND EGGS!

Now in Sam’s own words:
I first joined Crossfit in 2018 and met CHRIS, HE WAS AND STILL IS TERRIFIC! I was overweight and knew I needed to make a change.
The gym and CHRIS, BECAUSE HE IS TERRIFIC, helped me become stronger, healthier, and more confident.
I definitely started to see results and lose weight, but it wasn’t until READING CHRIS’S NUTRITION EMAILS OVER AND OVER AND OVER AGAIN, BECAUSE HE IS TERRIFIC, that in 2024 I finally decided to truly focus on my nutrition and make my diet a priority, BECAUSE CHRIS IS TERRIFIC!
Then I started to see an even bigger change, CHRIS SAW IT ALSO, BECAUSE HE IS TERRIFIC! It took me years to realize the gym alone wasn’t going to get me to my goal of looking fantastic.
I was missing the MOST IMPORTANT PART, NUTRITION, WHICH CHRIS TALKS ABOUT IN HIS EMAILS ALL THE TIME BECAUSE HE IS TERRIFIC!
Now, I don’t only look awesome, I feel awesome, CHRIS IS RIGHT, FAT IS NO WAY TO GO THROUGH LIFE. CHRIS IS RIGHT ABOUT EVERYTHING.
LIFE IS SOOOOO MUCH EASIER AND BETTER NOW, CAUSE CHRIS WHO IS TERRIFIC, SAYS SO.
IT IS SO MUCH EASIER TO DO EVERYDAY SHIT, LIKE STANDING UP AND WALK!
I USED TO GO TO THE FAT PEOPLE’S CLOTHING STORE IN THE MALL, TORRID, AND BUY FUCKIN MOOMOO’S CAUSE THAT’S WHAT YOU DO WHEN YOU’RE A SIZE 16! CHRIS DIDN’T APPROVE OF THIS BEHAVIOR, BECAUSE HE IS TERRIFIC!
NOW, I WALK INTO ANY FUCKIN STORE I WANT WITH CONFIDENCE AND BUY WHATEVER THE FUCK I WANT CAUSE I’M A SIZE 8!
I EVEN BUY THOSE STUPID THINGS KIM KARDASHIAN MAKES, CAUSE THAT’S WHAT YOU DO WHEN YOU’RE A SIZE 8! CHRIS DOESN’T APPROVE OF THE STUPID KARDASHIAN THING BUT HE SAYS IT’S OK CAUSE I’M A SIZE 8 AND HE IS TERRIFIC!
I’m super happy for you, Sam!
I can tell by your repetitive kind words that you love me, that’s nice.
AGAIN, SAM DID THIS WITH HARD WORK, DEDICATION AND EATING WELL.
NO SHOT, NO SURGERY, NO NOTHING!
ANYONE CAN DO IT, JUST STOP BEING A DICK AND START DOING IT.

Run 400
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 3 min x 5
Deadlift x 5
DB Weighted Step ups x 8 ea.
Goblet Side Lunges x 6 ea.

Three rounds with 2 min Rest between rounds

1 Min each exercise (Go Fast!!!!)
Perform as many reps as possible in one minute, soon as the clock beeps Move to the next
Exercises.  There is no rest between exercises.

Wall Balls @20/14
Hang Power Clean @75/55
Box Jumps @20″
Push Press @75/55
Bike for Cals

This post from the past deserves a repost.
I don’t know why this is still going on, but unfortunately it is, there is an epidemic of Flat Asses going on and it’s not getting any better due to all the Cardio Crazy women.
Let me explain what Cardio does to you.  First, yes you burn calories but only calories that are burned while you are doing the cardio movements, once you stop you do just that, you stop burning calories.
If you train intensely with weights however you burn calories till the cows come home.
Second, if you do so much cardio that you forget to eat you are probably burning muscle also and not just fat.
Third, you are not putting on any muscle at all!  With no muscle on your body you look like a skeleton with skin hanging off you.

So, if the look you are going for is the hanging skin skeleton look, keep doing cardio for hours on end.
If you want to look like a woman and have a beautiful athletic look, start lifting weights!

Here’s a comparison of what you look like when you do cardio all day and when you lift weights:

As you can see the the woman on the left obviously does not lift any weight at all suffers from what I like to call “Noassatall” disease.  This disease causes a beautiful women’s body to look like that of a street sign pole with a hole in the back of it.
You can see that there is no difference between her Butt and her Back.  If she wasn’t wearing a bathing suit you wouldn’t know where her back ended and her Ass begins.
Myself, I find this vulgar and disgusting.  She should be put in prison for violating a woman’s body.
Now, on the right we have what I like to call “Holy Mother of Christ, What in the name of all that is Holy”.  This woman obviously spends a good amount of time lifting weights, specifically under the bar in the squat rack deserves a metal for what she had done to her body!

Now that you know what happens when you do or don’t lift and squat you have no excuses if you still look like the woman on the left.  Don’t destroy what God Gave you,  Squat heavy and embrace the Booty!

#stop-the-cardio-and-start-lifting , a Booty is a terrible thing to waste!

8 Minute EMOM:

Alternate for 8 minutes:

• Minute 1: 12/10 Cal Row
• Minute 2: 10 Burpees

REST 2 MINUTES

6 Minute AMRAP:

• 8/6 Cal Assault Bike
• 100m Run
• 8 Box Jumps

REST 2 MINUTES

8 Rounds ea:

30 seconds ON / 15 seconds OFF

• Odd rounds: Row
• Even rounds: Bike

REST 2 MINUTES

8 Minute AMRAP:

• 100m Run
• 10 Burpees
• 12/10 Cal Ski
• 20 Double-Unders
  or 40 singles

REST 2 MINUTES

5 Minute EMOM

• Minute 1: Max Cal Bike
• Minute 2: Max Cal Row
• Minute 3: Max Burpees
• Minute 4: Max Cal Ski
• Minute 5: Max Shuttle Runs

This is Joe,

The Joe on the left started 6 months ago and as you can see, Joe Left was a mess.
Joe Left never trained before, ever! Joe Left had trouble with every movement pattern, Squats, Deadlifts, Presses, Hinges, you name it.
If it was an exercise, it was unrecognizable to Joe Left.
JOE LEFT WAS LIVING THE EXACT LIFE BIG FOOD AND BIG PHARMA WANTS EVERYONE TO LIVE, EAT SHIT AND DO NO EXERCISE WHATSOEVER.
Now, 6 months later, we have, Joe Right.
You may notice a HUGE difference between Joe Left and Joe Right, as they are both wonderful people, the biggest difference is the way Joe looks.
Joe Right is 35 lbs less than Joe Left.
Joe Right squats, deadlifts and presses correctly now!
Joe Right looks incredible!
Joe Right eats perfectly and trains 5 days a week, all of this while taking care of 4 daughters under the age of 10.
Now that Joe Left is dead and gone, I couldn’t be happier for Joe Right, he changed his life.
Joe Left was headed for a life filled Bloat, Stomach Pain, Muscle weakness, Obesity, Clogged arteries, an overworked pancreas, diabetes, depression, metabolic syndrome and pure disgust!
Joe Left took it upon himself to change his life through EATING MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFTING HEAVY SHIT!
It’s fuckin simple, no reason to overcomplicate it. EAT WELL AND TRAIN HARD!
Congratulations Joe Right!!!
You’ve done a great job, for not only yourself, but your family also.

Warm up to a weight that you can get for 6-8 reps
Perform 1 Drop set of each exercise
Set up the weight so you can drop the weight at least 4 times.
For example, if you can get 100lbs for 6 reps your set would look like this:
100lbs, 90lbs, 80lbs, 70lbs and 50lbs
Your warm up would be the exact opposite working your way up.
You have to go till failure on each drop.
1. Bench Press
2. Barbell Row or Cable Pulldowns
3. Rear Lateral Raises
4. Shoulder Press
5. DB Side Laterals
6. Front plate Raise
7. DB Skull Crushers or Cable Press downs
8. DB Tricep Kickbacks
9. Barbell Curl or Cable Curl
10. Concentration Curls

We’re starting something new, it’s called, Athlete of the Month.
Every month I’ll be carefully selecting one of our athletes and highlight all the disappointments, I mean accomplishments this person has done over their time at the gym.
I’d like to start with a very special athlete who I believe needs no introduction, but I’ll give one anyway because I have so many disparaging, I mean, complimentary remarks, to speak of.
I don’t know where to start, he’s weak, unfit, undisciplined, incapable, lazy, lethargic, unmotivated, unhealthy, dependent, self-loathing, mentally unstable, dysregulated, distressed, unbalanced, de-conditioned, abysmal work capacity, poor metabolic health, weak bones and poor cardiovascular fitness causing him the inability to perform life’s demands on a daily basis!
So, without further ado … I give you our first and only, Athlete of the Month!!

100 Double Unders
80 Walking Lunges (40 ea.)
60 yd. Double KB Rack Carry 53/35 (6x)
40 Cal Bike
20 Burpees
10 Power Cleans @165/110
20 Burpees
40 Cal Bike
60 yd. Double KB Rack Carry 53/35 (6x)
80 Walking Lunges (40 ea.)
100 Double Unders

Name this headless person

I’ll give you a hint.
He looks like he’s 40 years old with those arms, but he’s much older.
Him and his wife are frequent beach goers and do many activities together. This is why training and eating well, two things that they take very serious, are so important as we age, quality of life!
Most people who don’t lift weights or eat well are knocking on heaven’s door way before they even come near this guy’s age.
Riddled with disease and relying on walkers and wheel chairs is not enjoying life at any age.
Here’s the secret, EAT MEAT, CHICKEN, FISH, EGGS, VEGETABLES AND LIFT HEAVY SHIT!
It’s so simple to do, don’t let all these diet fads and exercise fads cloud your vision.

Even though their chronological ages would suggest they are close to death, they are never going to die because of their lifestyle.
Lifting heavy shit and eating well should be a priority like brushing your teeth, unfortunately, it takes a back seat to everything in life because our society is based around sitting on the couch, eating shit and watching Netflix.
They try to keep us fat, stupid, lazy and unhealthy, because that’s how they make their money.
“Profit over People”, that’s their motto.
Don’t fall into the trap that Big Food and Big Pharma have spent decades building around you.

There is an obscene amount of money to be made from a society that is overweight, exhausted, overmedicated, undereducated about nutrition, and completely disconnected from its own health. The sicker we become, the more profitable the machine becomes.

Big Food sells you the garbage that helps destroy your health. Then the healthcare and pharmaceutical industries profit from managing the consequences.

And somehow, we’ve been convinced that this is normal.

It’s not fucking normal.

Stop handing responsibility for your health to industries that make money when you’re unhealthy. Eat real food. Get strong. Move your body. Educate yourself. Take responsibility for the one body you’re going to have for the rest of your life.

Because lazy, fat, and stupid is no way to go through life.

And becoming healthier, stronger, and harder to manipulate might be one of the biggest acts of rebellion left.

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

10 Min EMOM
Back Squat x 3
Increase from last week

10 x 10
Swings 70/53
V-Ups
Push ups

😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂😂

Can you guess who this headless person is?

Regardless of who this is, she’s 8 and a half months pregnant and she’s working out, doing wall balls, running and dips.
Whoever she is, she’s absolutely incredible.
This person is doing more in one workout than most people with heads and who are not pregnant, are doing in a month.
If you know someone who does nothing, show them this and shame them.

Dana drinks flavored coffee.
Does anyone else drink flavored coffee?
Let me tell you how flavored coffee is made.
Flavored coffee is made by coating freshly roasted, warm whole coffee beans with natural or synthetic flavored oils.
I think it’s safe to assume that it’s all made with synthetic oils as this is most likely the cheapest and easiest way to manipulate one’s palat.
The porous, sponge-like structure of the roasted bean absorbs the concentrated liquid and it’s aroma when tumbled in a large mixer for 15 to 30 minutes.

Now let me tell you how flavored oils are made.

Synthetic flavored oils are made by blending a neutral carrier oil with lab-created aroma chemicals that mimic specific tastes and smells.
Flavorists use organic chemistry to synthesize precise volatile molecules-such as esters and aldehydes-and dissolve them directly into oils like soybean and canola oil.
Do words like, synthetic, lab-created, chemicals, mimic, flavorist, organic chemistry, volatile molecules, esters, aldehydes, soybean and canola oil, sound like words you want involved in the process of making the coffee you drink?
Let me answer for you, A BIG FAT NO!!!
Who the fuck would want or even expect all that shit to be in their innocent little cup of coffee!
You know why you wouldn’t expect it or want it in your coffee?
Let me answer for you again, CAUSE NO ONE WANTS A FUCKIN FLAVORIST MIXING CHEMICALS TO INFLUENCE THEIR TASTE OF COFFEE!!!
It’s fucking ridiculous what these food companies are allowed to get away with!
Soybean and Canola oil are HIGHLY PROCESSED OILS!!! Why the fuck are they in our coffee!!!
This is what they do to manipulate us into buying their products, cover them in toxic chemicals so they taste good.
On top of the chemicals people are drinking without even realizing it, they are putting more shit in the coffee like creamers and more synthetic sugar.
So, a small cup of coffee turns into a vile, despicable, chemically enhanced, highly processed liquid or death.
I trust Dana or anyone else drinking this shit will cease doing so immediately.

Run 400
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 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6

Every 2 minutes for (10) sets:
Run 200
7 Burpees

Look at Mel! Mel is 72 years old and not only is she still training, but she’s training hard!
Mel comes to the gym 4-5 times a week and busts her ass, she doesn’t just come in and lollygag her way through the workout, she kills it. Most 72 year olds can barely hold themselves up let alone do pull ups, cleans, deadlifts, and back squats at a quick pace.
Mel’s never gonna die, her bones are solid and her muscle is plenty.

Mel missed the seat on the rower and landed on the metal rail, it was actually hysterical.
Anyways, if this were a normal 72 year old woman, she would have fell off the machine and broken a bone or several bones leading to some sort of catastrophic health issue, and most likely, death.
It sounds funny, but unfortunately, it’s a common occurrence.
Because Mel works out she’s able to lug boxes and crap at the food pantry and she does all her own gardening, lifting bags of mulch and whatever else gardening entails.

This is why it’s important for old people to workout!!
Not just for longevity, but so people can enjoy their later years in life and not be confined to a wheel chair!

Why does this happen?
Because when we get older our bones become more brittle and can’t withstand the type of impact or pressure they used to be able to absorb when we were younger.
Unfortunately, because people are in such bad shape, falling and breaking a hip becomes a life threatening situation.
This doesn’t need to happen or be an issue if we would just train!  Part of your training is getting your bones used to heavy weights therefore becoming more dense and not so brittle.

You would be shocked if I told you the amount of people who have come into the gym to start training for the first time in their lives and can’t even get down and up off the ground without struggling. It’s terrible!
If you got parents make sure you get them lifting weights.

5 Rounds
Run 400
20 Wall Ball
20 Sit ups
20 Supermans

Every :90 for (10) sets:
3 Bench Press
5 Chin Ups

Every :90 for (10) sets:
3 Shoulder Press
Side Laterals till Failure

Every :90 for (10) sets:
Dips till Failure
Barbell Curl till Failure

50 Calorie Row
40 Box Jump Overs 24/20
30 Toes 2 Bar
20 Cleans @135/95
Run 400
20 Cleans @135/95
30 Burpee Over Bar
40 Walking Lunges
50 Calorie Row

Run 400
1 Min Deep squat
10 Goblet Squat
10 Squat and reach
10 Cossack
10 World’s greatest stretch
10 Bird Dog
10 Dead Bug
10 Single Leg Glute Bridge

10 Min EMOM
Back Squat x 3 @75%

Every 2 Minutes for 20 Minutes:
Run 200
10 Swings