Strength:
Deadlift 5-5-5-5-5
Use 70% of max for sets 1 & 2, 75% for 3 & 4, and 80% for set 5.
Conditioning:
5 rounds of:
10 burpee box jumps (24"/20")
100ft kb farmers walk (2pd/1.5pd)
Fix Your Deadlift Bro!
Burpee Box Jump Demo
Post weight and times to comments
March 30, 2012
March 29, 2012
WOD Friday 3/30/12
Strength:
Front Squat 3-3-3-3-3
Conditioning:
5 rounds of:
6 Odd Object Squats on each side of your body
12 GHD sit ups
* Feel free to be creative with the odd object. You can use a stone, keg, sand bag, bumper plate, etc.
Use roughly 50% of your body weight
- Intermediate: 35%
- Beginner: 20%
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Front Squat 3-3-3-3-3
Conditioning:
5 rounds of:
6 Odd Object Squats on each side of your body
12 GHD sit ups
* Feel free to be creative with the odd object. You can use a stone, keg, sand bag, bumper plate, etc.
Use roughly 50% of your body weight
- Intermediate: 35%
- Beginner: 20%
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
March 28, 2012
WOD Thursday 3/29/12
Strength:
OFF
Conditioning:
3 rounds of:
1 minute of Medicine Ball Sit ups (20#/ 14#)
1 minute of Double Unders
1 minute of Double KB Swings (35#/ 26#)
1 minute of Rowing
1 minute of DB Bench Press (50#/ 35#)
1 minute of REST
Beginner:
3 rounds of:
1 minute of Sit ups
1 minute of Tuck Jumps
1 minute of KB Swings (35#/ 26#)
1 minute of Rowing
1 minute of DB Bench Press (35#/ 20#)
1 minute of REST
*Score is Total number of reps for all rounds. Count calories for the row.
WOD run through with Joey Marble
Post Total Reps to Comments
OFF
Conditioning:
3 rounds of:
1 minute of Medicine Ball Sit ups (20#/ 14#)
1 minute of Double Unders
1 minute of Double KB Swings (35#/ 26#)
1 minute of Rowing
1 minute of DB Bench Press (50#/ 35#)
1 minute of REST
Beginner:
3 rounds of:
1 minute of Sit ups
1 minute of Tuck Jumps
1 minute of KB Swings (35#/ 26#)
1 minute of Rowing
1 minute of DB Bench Press (35#/ 20#)
1 minute of REST
*Score is Total number of reps for all rounds. Count calories for the row.
WOD run through with Joey Marble
Post Total Reps to Comments
March 27, 2012
WOD Wednesday 3/28/12
Strength:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
Power Clean
Hang Power Clean
Hang Power Clean and Jerk
Rest 30 seconds
*Pick a weight where this will become quite difficult
Conditioning:
AMRAP 10 of:
5 Strict Pull ups
10 Push ups
Strength WOD DEMO w Joey Marble
Post Weights and Rounds to Comments
As Many Rounds As Possible (AMRAP) in 10 minutes of:
Power Clean
Hang Power Clean
Hang Power Clean and Jerk
Rest 30 seconds
*Pick a weight where this will become quite difficult
Conditioning:
AMRAP 10 of:
5 Strict Pull ups
10 Push ups
Strength WOD DEMO w Joey Marble
Post Weights and Rounds to Comments
March 26, 2012
WOD Tuesday 3/27/12
Strength:
MAX Back Squat
Conditioning:
21-15-9 of:
Back Squat (225#/ 155#)
KB Swing (70#/ 53#)
Intermediate:
Back Squat (185#/ 115#)
KB Swing (53#/ 35#)
Beginner:
Back Squat (135#/ 95#)
KB Swing (35#/ 26#)
Novice:
Back Squat (95#/ 65#)
KB Swing (35#/ 26#)
WOD DEMO w Thomas Maresca
Post Weights and Times to Comments
MAX Back Squat
Conditioning:
21-15-9 of:
Back Squat (225#/ 155#)
KB Swing (70#/ 53#)
Intermediate:
Back Squat (185#/ 115#)
KB Swing (53#/ 35#)
Beginner:
Back Squat (135#/ 95#)
KB Swing (35#/ 26#)
Novice:
Back Squat (95#/ 65#)
KB Swing (35#/ 26#)
WOD DEMO w Thomas Maresca
Post Weights and Times to Comments
Daily Dose of Awesomeness
"Regularly learn and play new sports" - Greg Glassman.
That definitely takes a lot of balance, accuracy and some serious core strength.
March 25, 2012
WOD Monday 3/26/12
Strength:
Rack Jerk - Heavy Single
Conditioning:
21-15-9 of:
Overhead Squat (95#/ 65#)
Push up
*After each movement complete a 50 meter sandbag sprint (35#/ 20#)
Intermediate:
21-15-9 of:
Overhead Squat (65#/ 45#)
Push up
*After each movement complete a 50 meter sprint
Beginner:
21-15-9 of:
Overhead Squat (45#/ 35#)
Push up
*After each movement complete a 50 meter sprint
Rack Jerk w David Charbonneau
WOD Demo w Joey Marble Joseph Arias
Post Weight and Times to Comments
Rack Jerk - Heavy Single
Conditioning:
21-15-9 of:
Overhead Squat (95#/ 65#)
Push up
*After each movement complete a 50 meter sandbag sprint (35#/ 20#)
Intermediate:
21-15-9 of:
Overhead Squat (65#/ 45#)
Push up
*After each movement complete a 50 meter sprint
Beginner:
21-15-9 of:
Overhead Squat (45#/ 35#)
Push up
*After each movement complete a 50 meter sprint
Rack Jerk w David Charbonneau
WOD Demo w Joey Marble Joseph Arias
Post Weight and Times to Comments
March 24, 2012
Weekend WOD
Strength:
OH Squat 3-3-3-3-3
Conditioning:
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
Intermediate:
Complete as many reps as possible in 7 minutes of the following rep scheme:
75 pound Thruster, 3 reps
3 Pull-ups
75 pound Thruster, 6 reps
6 Pull-ups
75 pound Thruster, 9 reps
9 Pull-ups
75 pound Thruster, 12 reps
12 Pull-ups
75 pound Thruster, 15 reps
15 Pull-ups
75pound Thruster, 18 reps
18 Pull-ups
75 pound Thruster, 21 reps
21 Pull-ups...
Beginner:
Complete as many reps as possible in 7 minutes of the following rep scheme:
45 pound Thruster, 3 reps
3 inverted rows
45 pound Thruster, 6 reps
6 inverted rows
45 pound Thruster, 9 reps
9 inverted rows
45 pound Thruster, 12 reps
12 inverted rows
45 pound Thruster, 15 reps
15 inverted rows
45 pound Thruster, 18 reps
18 inverted rows
45 pound Thruster, 21 reps
21 inverted rows...
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD Demo
Post reps to comments
OH Squat 3-3-3-3-3
Conditioning:
CrossFit Games Open 12.5
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
Intermediate:
Complete as many reps as possible in 7 minutes of the following rep scheme:
75 pound Thruster, 3 reps
3 Pull-ups
75 pound Thruster, 6 reps
6 Pull-ups
75 pound Thruster, 9 reps
9 Pull-ups
75 pound Thruster, 12 reps
12 Pull-ups
75 pound Thruster, 15 reps
15 Pull-ups
75pound Thruster, 18 reps
18 Pull-ups
75 pound Thruster, 21 reps
21 Pull-ups...
Beginner:
Complete as many reps as possible in 7 minutes of the following rep scheme:
45 pound Thruster, 3 reps
3 inverted rows
45 pound Thruster, 6 reps
6 inverted rows
45 pound Thruster, 9 reps
9 inverted rows
45 pound Thruster, 12 reps
12 inverted rows
45 pound Thruster, 15 reps
15 inverted rows
45 pound Thruster, 18 reps
18 inverted rows
45 pound Thruster, 21 reps
21 inverted rows...
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD Demo
Post reps to comments
March 23, 2012
Daily Dose of Awesomeness
Here is Team Certified Awesome Athletics preparing for the 2012 Crossfit Games season. If you look closely you will see us sporting Reeboks new athletic formal wear.
(as always click the image to enlarge)
WOD Friday 3/23/12
Strength:
OFF
Conditioning:
Row 4 minutes
Rest 4 minutes
Row 3 minutes
Rest 3 minutes
Row 2 minutes
Rest 2 minutes
Row 1 minute
*Score is total distance rowed
*If you do not have access to a rower, run.
Extra/ Competition Training:
Do Mobility/ Prep work for CrossFit Games Open WOD 12.4. Recovery is extremely important.
*I know these Friday workout have been really light lately. This is so you can hit that competition workout on the weekend extra hard. It will all be over after next weekend. Then it's time to prepare for Regionals!
Pull up Efficiency with Chris Spealler
Post distance rowed to Comments
OFF
Conditioning:
Row 4 minutes
Rest 4 minutes
Row 3 minutes
Rest 3 minutes
Row 2 minutes
Rest 2 minutes
Row 1 minute
*Score is total distance rowed
*If you do not have access to a rower, run.
Extra/ Competition Training:
Do Mobility/ Prep work for CrossFit Games Open WOD 12.4. Recovery is extremely important.
*I know these Friday workout have been really light lately. This is so you can hit that competition workout on the weekend extra hard. It will all be over after next weekend. Then it's time to prepare for Regionals!
Pull up Efficiency with Chris Spealler
Post distance rowed to Comments
March 22, 2012
Daily Dose of Awesomeness
I'm sure it is buttercup.
(as always click image to enlarge...although this one is plenty large)
March 21, 2012
Daily Dose of Awesomeness
Not sure if stupidest thing ever or smartest. O well close enough.
(as always click image to enlarge)
WOD Thursday 3/22/12
Strength:
OFF
Conditioning:
5 rds of:
As Many Reps As Possible in 2 minutes of:
1 Strict Weighted Pull up (20#/ 15#)
1 KB Snatch, each arm (70#/ 53#)
2 Strict Weighted Pull up (20#/ 15#)
2 KB Snatch, each arm (70#/ 53#)
Continue increasing by rep until the time has expired
Rest 2 minutes
Intermediate:
5 rds of:
As Many Reps As Possible in 2 minutes of:
1 Strict Pull up
1 KB Snatch, each arm (53#/ 35#)
2 Strict Pull up
2 KB Snatch, each arm (53#/ 35#)
Continue increasing by rep until the time has expired
Rest 2 minutes
Intermediate:
5 rds of:
As Many Reps As Possible in 2 minutes of:
1 Inverted Row
1 KB Snatch, each arm (35#/ 26#)
2 Inverted Row
2 KB Snatch, each arm (35#/ 26#)
Continue increasing by rep until the time has expired
Rest 2 minutes
Extra/ Competition training:
10 rds of:
Sprint 25m
Rest 30 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Reps completed to comments
OFF
Conditioning:
5 rds of:
As Many Reps As Possible in 2 minutes of:
1 Strict Weighted Pull up (20#/ 15#)
1 KB Snatch, each arm (70#/ 53#)
2 Strict Weighted Pull up (20#/ 15#)
2 KB Snatch, each arm (70#/ 53#)
Continue increasing by rep until the time has expired
Rest 2 minutes
Intermediate:
5 rds of:
As Many Reps As Possible in 2 minutes of:
1 Strict Pull up
1 KB Snatch, each arm (53#/ 35#)
2 Strict Pull up
2 KB Snatch, each arm (53#/ 35#)
Continue increasing by rep until the time has expired
Rest 2 minutes
Intermediate:
5 rds of:
As Many Reps As Possible in 2 minutes of:
1 Inverted Row
1 KB Snatch, each arm (35#/ 26#)
2 Inverted Row
2 KB Snatch, each arm (35#/ 26#)
Continue increasing by rep until the time has expired
Rest 2 minutes
Extra/ Competition training:
10 rds of:
Sprint 25m
Rest 30 seconds
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Reps completed to comments
March 20, 2012
WOD Wednesday 3/21/12
Strength:
Front Squat 3-3-3-3-3
Conditioning:
As Many Reps As Possible (AMRAP) in 7 minutes of:
3 Deadlifts (315#/ 205#)
3 Handstand Pushup (HSPU)
6 Deadlift
6 HSPU
9 Deadlift
9 HSPU
12 Deadlift
12 HSPU ... And continuing increasing the reps by 3 until time is up
Intermediate:
Deadlift (225#/ 155#)
Push up
Beginner:
Deadlift (135#/ 95#)
Push up
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Front Squat x 3 w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
Front Squat 3-3-3-3-3
Conditioning:
As Many Reps As Possible (AMRAP) in 7 minutes of:
3 Deadlifts (315#/ 205#)
3 Handstand Pushup (HSPU)
6 Deadlift
6 HSPU
9 Deadlift
9 HSPU
12 Deadlift
12 HSPU ... And continuing increasing the reps by 3 until time is up
Intermediate:
Deadlift (225#/ 155#)
Push up
Beginner:
Deadlift (135#/ 95#)
Push up
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Front Squat x 3 w David Charbonneau
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
March 19, 2012
Daily Dose of Awesomeness
Introducing Team Certified Awesome's newest athlete...Gary!
(as always click the image to enlarge)
WOD Tuesday 3/20/12
Strength:
Rack Jerk -- Heavy Single
Conditioning:
500m row
30 Walking Lunge Steps (40# Dumbbells/ 30#)
30 Push Press (40# DBs/ 30#)
50 Pull up
30 Push Press
30 Walking Lunge
500m row
Intermediate:
500m row
30 Walking Lunge Steps (30# DBs/ 20#)
30 Push Press (30# DBs/ 20#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
500m row
Beginner:
300m row
30 Walking Lunge Steps (20# DBs/ 15#)
30 Push Press (20# DBs/ 15#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
300m row
Extra/ Competition WOD:
2 rounds of:
400m Run
20 Back Ext
20 Pushup
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Rack Jerk w Frank Murray -- 385#
WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.
Post Weights and Times to Comments
Rack Jerk -- Heavy Single
Conditioning:
500m row
30 Walking Lunge Steps (40# Dumbbells/ 30#)
30 Push Press (40# DBs/ 30#)
50 Pull up
30 Push Press
30 Walking Lunge
500m row
Intermediate:
500m row
30 Walking Lunge Steps (30# DBs/ 20#)
30 Push Press (30# DBs/ 20#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
500m row
Beginner:
300m row
30 Walking Lunge Steps (20# DBs/ 15#)
30 Push Press (20# DBs/ 15#)
30 Pull up or Jumping Pull ups
30 Push Press
30 Walking Lunge
300m row
Extra/ Competition WOD:
2 rounds of:
400m Run
20 Back Ext
20 Pushup
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Rack Jerk w Frank Murray -- 385#
WOD DEMO w David Charbonneau - apologies for the video quality, forced to film this one myself.
Also, I realized after watching the video that the last half of my pull ups were sloppy.
Post Weights and Times to Comments
WOD Monday 3/19/11
I would like to apologize for the tardiness of this post. I thought it was posted last night, but apparently it did not publish. Sorry for any inconvenience.
Strength:
Floor Press 10-8-6-6-6
Conditioning:
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Snatches x 3
Rest 2 Minutes
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Cleans x 5
*Touch and Go means: Continue holding on to the bar throughout the whole movement. Do not pause at the bottom of the movement.
*Pick a weight that is challenging for the allotted amount of reps. It should be hard to complete. Feel free to increase, or if need be decrease, the weight from round to round.
Floor Press Demo
WOD DEMO -- First and Last two rounds of the Power Snatch
First and Last two rounds of the Power Clean
Post Weights to Comments
Strength:
Floor Press 10-8-6-6-6
Conditioning:
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Snatches x 3
Rest 2 Minutes
Every Minute On The Minute for 8 minutes do:
Touch and Go Power Cleans x 5
*Touch and Go means: Continue holding on to the bar throughout the whole movement. Do not pause at the bottom of the movement.
*Pick a weight that is challenging for the allotted amount of reps. It should be hard to complete. Feel free to increase, or if need be decrease, the weight from round to round.
Floor Press Demo
WOD DEMO -- First and Last two rounds of the Power Snatch
First and Last two rounds of the Power Clean
Post Weights to Comments
March 18, 2012
Awesome Eats
Turkey Meatballs and Black Bean Corn Salad
*Makes 4 servings
- 1 lb ground turkey meat
- 1 egg
- Oregano, basil, parsley to taste
- 1 1/3 cup black beans (dried)
- 1 1/3 cup corn (frozen)
- 1 1/3 cup red onion
- 1 1/3 cup tomato
- 4 tbsp cilantro
- 4 tbsp vinegar
Cooking meatballs:
Preheat oven to 400 degrees. Combine 1 lb. turkey meat with 1 beaten egg, oregano, basil, and parsley. Shape and roll meat mixture into little balls. Spray baking sheet with cooking spray. Place meatballs on baking sheet and put in oven for 25 minutes or until fully cooked.
Making side salad:
To cook dried black beans, boil for 2 hours or soak overnight. Combine black beans, cooked corn, red onion, tomato, cilantro, and vinegar to make a side salad to serve with meatballs.
Daily Dose of Awesomeness
Bonus points if you can name the reference.
(as always click the image to enlarge)
March 16, 2012
Weekend WOD
Strength:
OFF
Conditioning:
CrossFit games Open 12.4
As Many Reps As Possible (AMRAP) in 12 minutes of:
150 Wallballs
90 Double Unders
30 Muscle Ups
Beginner:
AMRAP 12 of:
30 Wallballs
30 Double Unders or Tuck Jumps
30 Pull ups or Jumping Pull ups
Workout Instructional Video
Post Reps Completed
OFF
Conditioning:
CrossFit games Open 12.4
As Many Reps As Possible (AMRAP) in 12 minutes of:
150 Wallballs
90 Double Unders
30 Muscle Ups
Beginner:
AMRAP 12 of:
30 Wallballs
30 Double Unders or Tuck Jumps
30 Pull ups or Jumping Pull ups
Workout Instructional Video
Post Reps Completed
March 15, 2012
WOD Friday 3/16/12
Strength: OFF
Conditioning:
10 rounds of:
Sprint 100m
Rest 90 seconds
Extra/ Competition Training:
Do Mobility/ Prep work for CrossFit Games Open WOD 12.4. Recovery is extremely important. There will be a video below with tips on how to approach this.
*I know these Friday workout have been really light lately. This is so you can hit that competition workout on the weekend extra hard. It will all be over after next weekend. Then it's time to prepare for Regionals!
Graham Holmberg (2010 CrossFit Games Champion) gives a few tips on how to prepare yourself for the upcoming Open WOD. Enjoy!
Post Times to Comments
Conditioning:
10 rounds of:
Sprint 100m
Rest 90 seconds
Extra/ Competition Training:
Do Mobility/ Prep work for CrossFit Games Open WOD 12.4. Recovery is extremely important. There will be a video below with tips on how to approach this.
*I know these Friday workout have been really light lately. This is so you can hit that competition workout on the weekend extra hard. It will all be over after next weekend. Then it's time to prepare for Regionals!
Graham Holmberg (2010 CrossFit Games Champion) gives a few tips on how to prepare yourself for the upcoming Open WOD. Enjoy!
Post Times to Comments
Daily Dose of Awesomeness
You think muscle-ups are hard?
I need to start whatever program these guys are on, dudes are jacked!
March 14, 2012
WOD Thursday 3/15/12
Strength:
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
Snatch Technique Work
Conditioning:
As Many Rounds As Possible (AMRAP) in 12 minutes of:
3 Power Cleans (165#/ 115#)
6 Burpees
9 Wallballs
Intermediate: (135#/ 95#)
Beginner: (95#/ 65#)
Novice: (65#/ 45#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Our Friend, Frank Murray, hitting a 275# Snatch in competition early last year
WOD DEMO
Post Rounds and Reps completed to comments
March 13, 2012
WOD Wednesday 3/14/12
Strength:
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
OFF
Conditioning:
15-12-9 of:
Thruster (135#/ 95#)
Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (185#/ 135#)
Ring Dip
Rest 3 minutes
15-12-9 of:
Deadlift (315#/ 205#)
Handstand Push up
Intermediate:
15-12-9 of:
Thruster (95#/ 65#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (135#/ 95#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (225#/ 155#)
Push up
Beginner:
15-12-9 of:
Thruster (65#/ 45#)
Pull up or Jumping Pull up
Rest 3 minutes
15-12-9 of:
Power Clean (95#/ 65#)
Ring Dip or Bench Dip
Rest 3 minutes
15-12-9 of:
Deadlift (155#/ 105#)
Push up
*Score is total time, including rest.
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
*Sorry we dont not have any video of this epic WOD, but the camera was out of commission today.
Post Times to Comments
March 12, 2012
WOD Tuesday 3/13/12
Strength:
OFF
Conditioning:
5 rounds of:
800m run
40 Double Unders
20 Box Jumps
10 KB Swings (70#/ 53#)
Intermediate:
5 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (53#/ 35#)
Beginner:
3 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
OFF
Conditioning:
5 rounds of:
800m run
40 Double Unders
20 Box Jumps
10 KB Swings (70#/ 53#)
Intermediate:
5 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (53#/ 35#)
Beginner:
3 rounds of:
400m run
30 Double Unders or Tuck Jumps
20 Box Jumps
10 KB Swings (35#/ 26#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Post Times to Comments
Daily Dose of Awesomeness
I don't know which is worse, the bodybuilder routine or ol Popeye's lack of training variance.
 |
(as always click the image to enlarge)
March 11, 2012
WOD Monday 3/12/12
Strength:
OFF
Conditioning:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
5 Muscle up
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
5 Muscle up
5 Back Squat (315#/ 195#)
5 Deadlift (405#/ 245#)
5 Muscle up
Intermediate:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
10 Pull up
10 Dip
5 Back Squat (185#/ 115#)
5 Deadlift (275#/ 165#)
10 Pull up
10 Dip
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
10 Pull up
10 Dip
Beginner:
3 Rounds of:
5 Back Squat (95#/ 65#)
5 Deadlift (145#/ 85#)
5 Pull up
5 Dip
5 Back Squat (145#/ 85#)
5 Deadlift (195#/ 105#)
5 Pull up
5 Dip
5 Back Squat (195#/ 105#)
5 Deadlift (245#/ 125#)
5 Pull up
5 Dip
Novice:
3 Rounds of:
5 Back Squat (65#/ 45#)
5 Deadlift (85#/ 65#)
5 Pull up
5 Dip
5 Back Squat (85#/ 55#)
5 Deadlift (105#/ 75#)
5 Pull up
5 Dip
5 Back Squat (105#/ 65#)
5 Deadlift (125#/ 85#)
5 Pull up
5 Dip
*Change your own weights throughout the workout
*Feel free to scale up to 5 rounds if you're feeling up to it
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Times to Comments
OFF
Conditioning:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
5 Muscle up
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
5 Muscle up
5 Back Squat (315#/ 195#)
5 Deadlift (405#/ 245#)
5 Muscle up
Intermediate:
3 Rounds of:
5 Back Squat (135#/ 95#)
5 Deadlift (225#/ 145#)
10 Pull up
10 Dip
5 Back Squat (185#/ 115#)
5 Deadlift (275#/ 165#)
10 Pull up
10 Dip
5 Back Squat (225#/ 145#)
5 Deadlift (315#/ 195#)
10 Pull up
10 Dip
Beginner:
3 Rounds of:
5 Back Squat (95#/ 65#)
5 Deadlift (145#/ 85#)
5 Pull up
5 Dip
5 Back Squat (145#/ 85#)
5 Deadlift (195#/ 105#)
5 Pull up
5 Dip
5 Back Squat (195#/ 105#)
5 Deadlift (245#/ 125#)
5 Pull up
5 Dip
Novice:
3 Rounds of:
5 Back Squat (65#/ 45#)
5 Deadlift (85#/ 65#)
5 Pull up
5 Dip
5 Back Squat (85#/ 55#)
5 Deadlift (105#/ 75#)
5 Pull up
5 Dip
5 Back Squat (105#/ 65#)
5 Deadlift (125#/ 85#)
5 Pull up
5 Dip
*Change your own weights throughout the workout
*Feel free to scale up to 5 rounds if you're feeling up to it
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Times to Comments
Awesome Eats
Grilled Salmon with Peanut Sauce (Serves 4)
Recipe courtesy of Jessica Marrocco
Ingredients:
(4) 8 oz salmon fillets
1 tbsp olive oil
2 tbsp smooth peanut butter
2 tbsp soy sauce
1-2 cloves garlic, chopped
1/4 cup water
1 tbsp brown sugar
Juice from 1/2 a lemon
1/3 cup green onion, chopped
Preparation:
1. Preheat oven to 350 and bake salmon for 15 minutes. I recommend brushing salmon with additional olive oil before baking.
2. While fish is cooking; put olive oil, peanut butter, soy sauce, garlic, water, brown sugar, and lemon juice in a medium saucepan. Cook over low heat and stir continuously for 5 minutes, or until mixture begins to simmer.
3. Pour sauce over salmon and top with green onions. Serve with a couple of your favorite sides and Enjoy!
Recipe courtesy of Jessica Marrocco
Ingredients:
(4) 8 oz salmon fillets
1 tbsp olive oil
2 tbsp smooth peanut butter
2 tbsp soy sauce
1-2 cloves garlic, chopped
1/4 cup water
1 tbsp brown sugar
Juice from 1/2 a lemon
1/3 cup green onion, chopped
Preparation:
1. Preheat oven to 350 and bake salmon for 15 minutes. I recommend brushing salmon with additional olive oil before baking.
2. While fish is cooking; put olive oil, peanut butter, soy sauce, garlic, water, brown sugar, and lemon juice in a medium saucepan. Cook over low heat and stir continuously for 5 minutes, or until mixture begins to simmer.
3. Pour sauce over salmon and top with green onions. Serve with a couple of your favorite sides and Enjoy!
Daily Dose of Awesomeness
It's pretty obvious when you think about it.
(as always click the image to enlarge)
March 10, 2012
March 9, 2012
Weekend WOD
Strength:
OFF
Conditioning:
CrossFit Games Open WOD 12.3
As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jump
12 Push Press (115#/ 75#)
9 Toes to Bar
Intermediate:
AMRAP 18 of:
15 Box Jump
12 Push Press (95#/ 65#)
9 Knees to Elbow
Beginner:
AMRAP 18 of:
15 Box Jump
12 Push Press (65#/ 45#)
9 Knees to Elbow
You can view the full workout description here
OFF
Conditioning:
CrossFit Games Open WOD 12.3
As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jump
12 Push Press (115#/ 75#)
9 Toes to Bar
Intermediate:
AMRAP 18 of:
15 Box Jump
12 Push Press (95#/ 65#)
9 Knees to Elbow
Beginner:
AMRAP 18 of:
15 Box Jump
12 Push Press (65#/ 45#)
9 Knees to Elbow
You can view the full workout description here
March 8, 2012
WOD Friday 3/9/12
Strength:
OFF
Conditioning:
Row 2K
Extra/ Competition Training:
Mobility Work. Recovery is just as important as the WOD. Please do not neglect proper recovery
Here is a video from Kelly Starrett that will help you prepare your body for CrossFit Games Open WOD 12.3. Enjoy!
Post Row Times to Comments
OFF
Conditioning:
Row 2K
Extra/ Competition Training:
Mobility Work. Recovery is just as important as the WOD. Please do not neglect proper recovery
Here is a video from Kelly Starrett that will help you prepare your body for CrossFit Games Open WOD 12.3. Enjoy!
Post Row Times to Comments
Daily Dose of Awesomeness
Pretty sure you're supposed to use your legs...hmm.
(as always click the image to enlarge)
March 7, 2012
WOD Thursday 3/8/12
Strength:
Weighted Ring Pushups: 5 x 10
Conditioning:
5 rounds of:
7 Front Squats (155#/ 105#)
21 Double Unders
Intermediate:
5 rounds of:
7 Front Squats (135#/ 95#)
21 Double Unders or Tuck Jumps
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
21 Double Unders or Tuck Jumps
Novice:
5 rounds of:
7 Front Squats (65#/ 45#)
21 Double Unders or Tuck Jumps
Extra/ Competition Training:
20-15-10-5 of:
Box Jump
KB Swing (53#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Thomas Maresca --> Last round of the workout
Post Times to Comments
Weighted Ring Pushups: 5 x 10
Conditioning:
5 rounds of:
7 Front Squats (155#/ 105#)
21 Double Unders
Intermediate:
5 rounds of:
7 Front Squats (135#/ 95#)
21 Double Unders or Tuck Jumps
Beginner:
5 rounds of:
7 Front Squats (95#/ 65#)
21 Double Unders or Tuck Jumps
Novice:
5 rounds of:
7 Front Squats (65#/ 45#)
21 Double Unders or Tuck Jumps
Extra/ Competition Training:
20-15-10-5 of:
Box Jump
KB Swing (53#/ 35#)
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Thomas Maresca --> Last round of the workout
Post Times to Comments
March 6, 2012
Daily Dose of Awesomeness
Let your inner Awesomeness uppercut the day.
(as always click the image to enlarge)
WOD Wednesday 2/7/12
Strength:
Barbell Hip Thrust 5 x 5
*See the Movement Post below for instructions
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
2 Clean and Jerk (185#/ 135#)
1 Rope Climb
Intermediate:
AMRAP 10 of:
2 Clean and Jerk (135#/ 95#)
1 Modified Rope Climb
Beginner:
AMRAP 10 of:
2 Clean and Jerk (95#/ 65#)
1 Modified Rope Climb
Extra/ Competition Training:
5 rounds of:
40 Double Unders
10 Handstand Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Rounds Completed to Comments
Barbell Hip Thrust 5 x 5
*See the Movement Post below for instructions
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
2 Clean and Jerk (185#/ 135#)
1 Rope Climb
Intermediate:
AMRAP 10 of:
2 Clean and Jerk (135#/ 95#)
1 Modified Rope Climb
Beginner:
AMRAP 10 of:
2 Clean and Jerk (95#/ 65#)
1 Modified Rope Climb
Extra/ Competition Training:
5 rounds of:
40 Double Unders
10 Handstand Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w David Charbonneau
Post Rounds Completed to Comments
The Monthly Movement
This months movement is the...
Barbell Hip Thrust:
Why:
Barbell Hip Thrust:
Why:
- Great way to build strength in the glutes and hamstrings without having to hold heavy wights in your hands.
- Assistance exercise for squatting, deadlifting, and Olympic lifting.
- Allows for the use of heavy lifting in a safe manor.
How:
- Sit perpendicular to a bench.
- Roll the barbell over your legs until it's right in your hip crease.
- With both hands on the bar push from your heels and thrust up with your hips so your back is parallel to the floor and you've reached full hip extention.
- Squeeze your glutes at the top and make sure you don't overextend your back. If you feel it in your lower back you are doing it wrong.
- Lower yourself back down and repeat
If you cannot perform this exercise at weights close to you deadlift or squat that means your lacking in glute and hamstring strength and could probably benefit from do this movement. Also I recommend putting a pad on the bar between you and the bar to prevent pain with heavy loads.
Try to work this into your routine by performing sets of 5-10 reps.
Train hard and train smart.
Train hard and train smart.
March 5, 2012
WOD Tuesday 2/6/12
Strength:
7 rounds of:
3 Deadlifts + 3 Hang Power Cleans
*Do not let go of the bar during the round (5 burpee penalty)
*Deadlifts and Cleans are done on the same bar with the same weight
*Try to add weight to each round and rest between sets as needed
Conditioning:
Workout 11.4 from the 2011 CrossFit Games Open
As Many Reps As Possible (AMRAP) in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120#/ 90#)
10 Muscle Ups
Intermediate:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (95#/ 65#)
10 Pull ups
10 Dips
Beginner:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (65#/ 45#)
10 Pushups
Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.
Crossfit Games 11.4 demo.
Post Weights and Reps to Comments
7 rounds of:
3 Deadlifts + 3 Hang Power Cleans
*Do not let go of the bar during the round (5 burpee penalty)
*Deadlifts and Cleans are done on the same bar with the same weight
*Try to add weight to each round and rest between sets as needed
Conditioning:
Workout 11.4 from the 2011 CrossFit Games Open
As Many Reps As Possible (AMRAP) in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120#/ 90#)
10 Muscle Ups
Intermediate:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (95#/ 65#)
10 Pull ups
10 Dips
Beginner:
AMRAP 10 of:
30 Bar Facing Burpees
20 Overhead Squats (65#/ 45#)
10 Pushups
Strength WOD demo. Thomas Maresca hits 245#. David Charbonneau hits 255# and then goes for 265# with an awesome bail to finish it off.
Crossfit Games 11.4 demo.
Post Weights and Reps to Comments
March 4, 2012
WOD Monday 3/5/12
Strength:
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
50 ft Walking Lunge (With your bodyweight on your back)
6 Box Jumps (42"/ 36")
Intermediate:
AMRAP 10 of:
50 ft Walking Lunge (75% of Body weight)
6 Box Jump (36"/ 30")
Beginner:
AMRAP 10 of:
50 ft Walking Lunge (50% of Body weight)
6 Box Jump (30"/ 24")
Novice:
AMRAP 10 of:
50 ft Walking Lunge (25% of Body weight)
6 Box Jump (24"/ 20")
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Andrew Gelber
Post Rounds and Reps Completed
OFF
Conditioning:
As Many Rounds As Possible (AMRAP) in 10 minutes of:
50 ft Walking Lunge (With your bodyweight on your back)
6 Box Jumps (42"/ 36")
Intermediate:
AMRAP 10 of:
50 ft Walking Lunge (75% of Body weight)
6 Box Jump (36"/ 30")
Beginner:
AMRAP 10 of:
50 ft Walking Lunge (50% of Body weight)
6 Box Jump (30"/ 24")
Novice:
AMRAP 10 of:
50 ft Walking Lunge (25% of Body weight)
6 Box Jump (24"/ 20")
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
WOD DEMO w Andrew Gelber
Post Rounds and Reps Completed
Awesome Eats
Tex-Mex Hash Breakfast Casserole
Ingredients
- 1 lb Ground Beef
- 2 Sweet Potatoes, shredded
- 1 small yellow onion, diced
- 6 eggs, whisked
- 2 garlic cloves, minced
- 1 tablespoon bacon fat (or other fat)
- 1 (14 oz) can of Enchilada Sauce
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon oregano
- salt and pepper, to taste
Instructions
1. Preheat oven to 450 degrees.
2. Pull out a large skillet or oven proof cooking dish.
3. Place skillet over medium heat, add a tablespoon of fat and then add your minced garlic and diced onion.
4. When onion just begins to soften, add your ground beef and use a spoon or spatula to break it up and combine with onion.
5. Now shred your sweet potato. Use a food processor (recommended) or a grater.
6. When your meat is almost cooked through, add all your spices to the meat and onions and mix to combine the flavors.
7. Now pour your shredded sweet potatoes on top of the meat and pat down then add your enchilada sauce on top.
8. Cover and simmer for around 8-10 minutes.
9. Once sweet potato begins to soften, remove from heat, add your whisked eggs and stir to combine it all together.
10. Palce in oven and bake for 25-30 minutes or until eggs are cooked through.
11. Let cool and enjoy.
March 2, 2012
Weekend WOD
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible
Intermediate:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible
Beginner:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible
*^Click above link for video demo^*
Kellt Starrett Pre-workout Prep
Post reps to comments
March 1, 2012
WOD Friday 3/2/12
Strength:
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
OFF
Conditioning:
Run 5k
*I know this seems boring, but it is important for us to all get out and run. Enjoy!
Interesting Video on Running Technique
Post Times to Comments
Daily Dose of Awesomeness
By thinking positively about your diet it will be a lot easier to stay on track. We exercise and eat properly now, so that in the future we can enjoy a much higher quality of life. But, I'm sure your current diet of oreos and not moving off the couch for days on end is much better for your health. Just saying.
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