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

5 x 3 min. Rds / :90 rest
Run 400
Alternate Rounds Devil’s Presses and Wall Balls AMRAP

1 Min Deep Squat
10 Air Squats
10 Forward to Back Lunges
10 Side 2 Side Lunges
10 WGS
Leg Swings

Complete at RPE 5-6
2000m Row
1600m Run

1500m Row
1200m Run

1000m Row
800m Run

500m Row
400m Run

What’s the most important part of your TRAINING and EATING regiment?
CONSISTENCY!
According to AI:
CONSISTENCY refers to steadfast adherence to the same principles, behaviors, or form.
It is the quality of holding parts together in a harmonious way, or the degree of firmness and density in a physical substance.

Making changes doesn’t happen from eating well one or two days in a row and then CONSISTENTLY invading the cupboard filled with cookies and chips on the third night. This CONSISTENT behavior will lead to absolutely nothing but packing on a few unwanted pounds.
Training in-CONSISTENTLY also leads to nothing but shit, absolute shit.
You want to change the way you look, then you need to TRAIN and EAT WELL CONSISTENTLY for a substantial amount of time.
Maybe an all out onslaught of the bread draw (do people still have bread draws) is not your cup of tea, maybe you enjoy having something small and sugary every meal is your thing.
That doesn’t work either. You need to focus on your eating 24 hours a day CONSISTENTLY.
Try it for a month and see what happens.

Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Face Pulls x 10
Inchworm x 10

Every 2:30 (5) sets
Bench Press x 5 @75% of 1RM
Weighted Chin Ups x 5

3 sets (failure should be at these rep ranges)
Dips 8-12
DB Skull Crushers 8-12
Single Arm DB Rows 8-12
Barbell Shoulder Press 8-10 then Drop Set
DB Side Laterals 10-12 then Drop Set
Front Plate Raises 10-12 then Drop Set
Standing BB Curl 8-10 then Drop Set

I just got back from Whole Foods.
I got Steak, Chicken, Eggs, Avocados, Cans of Tuna and Royo Bagels.
The bagging dude says to me, That’s all you need, right?
That right there is everything you should be eating?
My reply, Yes, this is what everyone should be eating, but instead they come in here buying shit in boxes being fooled into thinking everything in this store is healthy when it’s really just an expensive grocery store disguised as a health food store because they sell shit from other countries which people find hard to get which they shouldn’t be eating anyway.
Then I asked him, what do you see people buying the most?
He said, a lot of people buy steak, chicken and fish but I do see a lot of cookies, bread, bakery items, protein bars and frozen meals.
I said, you should say something to them. Tell them what they should be eating instead of letting them leave thinking they are eating healthy because the name of the place is Whole Foods.
Less than 25% of the store is Whole Foods. Why are they able to get away with it?
If someone was selling crack/cocaine outside the store they would be arrested, but sugar is much more causes a shit ton more long term health problems than crack/cocaine.
Why is this ok?
The only thing crack will do is kill you quickly from a heart attack as opposed to what sugar will cause.
Chronic Inflammation, Insulin resistance, diabetes, fatty liver, heart disease, weight gain, obesity, cognitive impairment, dental issues, cellular damage, early aging, kidney damage, metabolic syndrome, and DNA damage are just some of the negative effects from sugar.
Honestly, I’d rather die quickly from snorting and 8-ball then deal with the long term effects from sugar.
I hope this dude listened and will start informing people at the register about the scam Whole Foods is pulling.
I assume none of you fall for this racket Amazon has going on.

Bike 3 Minutes
Rack Delivery
Tall Muscle Clean
Front Squat
Clean Grip OHS
Sots Press
Tall Clean

Run 800 or Row 1k
21 Power Cleans @135/95
21 Burpee Over Bar
Run 400 or Row 500
15 Power Cleans @155/105
15 Burpee Over Bar
Run 200 or Row 250
9 Power Cleans @165/115
9 Burpee Over Bar

Look at this dumbass crap

Has everyone just gone mental?
Fuckin protein pretzels!
I’d love to know what these companies think of people. They must think everyone is retarded.
Let’s just jump on the protein train and sell it to these idiots, they’ll buy whatever package we put the word, “protein” on.
They could put the word, “protein” on a bag of dog shit and sell it.
Look at these ingredients, it’s all chemicals. Dog shit is probably more nutritious than these pretzels.
Does food contain food anymore or is everything just a concoction of chemicals disguised as food.
It’s absolutely ridiculous!
They’ll make a huge fuckin deal out of the poor air quality but they don’t say shit about the poor quality of food they are trying to poison us with.
Makes no fuckin sense.
Who’s gonna eat this shit, kids, that’s who. They are strategically placed at eye level for kids to kill themselves with.
But make sure you put a mask on so you don’t breathe in the smog, morons.

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 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6
Increase from last week

“Fran”
21-15-9
Thruster 95/65
Pull up
Choose a weight and modification for the pull up that allows you to move through the whole workout without stopping

Look at Shana’s abs.

Besides her being pregnant, Shana has had abs since I’ve known her, and I’ve known her for 19 years.
You know why Shana has had abs for 19 years?
Because she CONSISTENTLY EATS WELL AND LIFTS HEAVY SHIT.
That’s her secret, CONSISTENTLY LIFTING HEAVY SHIT AND EATING WELL.
THE BIG THREE GO HAND IN HAND IN HAND.
YOU LEAVE ONE OF THESE THINGS OUT AND YOU’VE GOT DICK.
YOU LIFT HEAVY SHIT AND DON’T EAT WELL, YOU’LL BE BLOATED.
YOU EAT WELL AND DON’T LIFT, YOU’LL BE SKINNY WITH NO MUSCULATURE.
YOU DO BOTH LIFTING AND EATING WELL INCONSISTENTLY AND YOU GET 🤮
THIS IS NOT DIFFICULT TO FIGURE OUT, YOU DON’T NEED SOME DUMBASS TRAINING OR EATING PROGRAM YOU SEE ON SOCIAL MEDIA.
WHAT YOU NEED TO DO IS EAT WELL AND TRAIN HARD CONSISTENTLY.
IT’S INCREDIBLE THAT IT SOUNDS SO EASY YET PEOPLE HAVE A BETTER CHANCE WINNING LOTTO THAN ACCOMPLISHING THIS GOAL.

3 Rounds each Exercise
Row 2 Minutes / :90 Rest (Shoot for 500/400 meters)
Ski 2 Minutes / :90 Rest (Shoot for 500/400 meters)
Bike 2 Minutes / :90 Rest (Shoot for 30/24 Cals)
Run 400 / :90 Rest

Pallof Press :30 hold each side then :30 rest x 2 sets
Half Kneeling Banded Chops :30 each side then :30 rest x 2 sets
Banded Russian Twists :30 each side then :30 rest x 2
Side Plank Rows :30 each side then :30 rest x 2
Banded Plank Row :30 hold each side :30 rest x 2 sets
Dead Bug with static band hold :30 on/ :30 rest x 2 sets
Copenhagen Plank :30 hold each side/ :30 rest x 2 sets
Hip Extension holds 2-3 Min hold

:30 work / :30 REST x 3 Sets (complete all 3 sets before moving to the next exercise)
Dips (Weighted if capable)
Incline DB Flyes
Tricep Press downs (Elbows glued to your lats)
DB Shrug (Leaning your torso forward)
Bent Over Barbell Rows (Pull the bar into your hip)
DB Side Laterals (Pronate your palm down like pouring an alcoholic beverage)
Front Plate Raises (Past your forehead)
DB Curl (Supinate your palm)
Barbell Curl (Cheating curls after failure)

Lorraine wanted to send you all a message, this is it, verbatim:
Hey, just wanted to express my sincerest gratitude to my Crossfit family.
The love and support I have received has been amazing, and has meant the world to me.
I go in Wednesday to begin taking care of this nonsense and will come back to see you guys as soon as I am on my feet.
Looking forward to taking some strolls with you guys while I complete this process and rehab my body back into shape.
My friends said they will need to strap me down and sedate me so I don’t try to workout. I keep asking my doc how far out until I can do a push-up again, LOL.
Love you guys, See you soon
Chris, Please email this for me.

Michelle wants to put the money together for Lorraine by the end of the day, so make sure you venmo her before 5pm today.
I thank you and Lorraine’s boobies thank you.

We haven’t done a HERO Wod in a bit, so here you go.

“The Seven”
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups
Modify what you need to get through the workout without killing yourself.
You’re much better off lowering the weight and modifying the exercises so you’re able to keep moving through with little rest, or you can totally ignore me and move forward with annihilating yourself, so you can’t move for several days.

Someone in the gym was offended by my emails, I’m curious if anyone else is insulted or offended?
I write them with the intention of motivating you to eat well.
Look what it did for Mitch, he has only cheated once since he was called out for his obscene body fat percentage and he felt horrible about it. Now Mitch feels better and looks better, he’s even squatting again.
This is why I write them. I try to pound it into your head, day in and day out, email by email until you change your eating habits.
Look at Annie, she’s 82 years old and looks like she’s 40!
She was eating fuckin bagels everyday before she saw the light.
Look at Dave, he lost almost 20 lbs and now he looks fuckin great with definition instead of smoothness! Look at Amy, she stopped eating pasta and looks terrific, her arms look like defined quads! If fuckin works!
Whether you realize it or not reading, “Eat Meat, Chicken, Fish and Eggs” every fucking day has an effect on what you put in your mouth.
Your training doesn’t matter if you’re not eating well.
Unless you are genetically gifted or 20 years old and your goal is to look better it will never happen from training alone.
You know the saying, You can’t out train a bad diet, right? It’s the fuckin truth!
On the other hand you can look great from eating well and not training very hard, I’m not condoning it, but it’s true.
Eating well is Numero Uno, not only to look better but for your health as well.
Well, just so you know, the emails aren’t going to stop, not till everyone is eating properly.
You know what should make you want to eat well? When you eat well you’re hurting the big food industries pockets and they are the ones trying to poison us with the shit they put in our food to keep you coming back and purchasing their crap.
They treat us like fuckin idiots purposely lacing their foods with chemicals to keep you addicted for the purpose of profit.
So, if your health isn’t a good enough reason to eat well maybe knowing that every time you eat a cookie or piece of cake, that they just got over on you will help you stop buying their crap.
Don’t be a fuckin zombie, take control.

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 2:30
10 x 10
Back Squats
Swings
Increase 5-10 from last week

10 Min AMRAP
Run 200
10 DB Snatch 50/35
10 T2B

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 3 min x 5
Deadlift x 5
DB Bulgarian Split Squats x 8
Goblet Side Lunges x 6
Increase from last week

2 sets:
6 Minute Amrap
30 Double Unders
5 Hang Power Cleans @135/95
5 Thrusters @135/95
5 Burpee over Bar
Rest :90 b/t sets