5 rounds for time of:

7 deadlift 275/185

30 air squats

7 hspu

compare to 090628

OR

"Elizabeth"

21-15-9 reps of:

clean 135/95

ring dips

compare to 090714

post times to comments.

High bar back squat or front squat

5-5-5-5-5-5

then,

100 sit-ups for time.

post loads and time to comments.

Complete as many rounds as possible in 15 minutes of:

10 push jerk (115/75)

10 pull-ups

post rounds including partial rounds to comments.

500 meter row for time

rest 4 minutes

complete as many burpees as possible in 2 minutes

rest 4 minutes

500 meter row for time

CrossFit Total

Back Squat, 1rm

Overhead Press, 1rm

Deadlift, 1rm

post total load to comments.

My brother posted this link to my facebook page about Jared, the Subway guy, who has fallen off the "diet wagon".  Here is my response:

1.  EVERY diet fails EVERY time.  It's not a matter of if, but when.  Some last longer than others. Jared held out for a long time, but he was motivated externally (fear of being judged by the public).  External motivation is a far stretch from internal motivation.

2.  Subway doesn't provide fresh, healthy food.  The macronutrients are screwed up for the most part, and I'm not sure I'd really classify their "meats" as meats. 

3.  Weight loss is a side benefit of improved fitness level, not the aim.  Jared didn't do anything to improve his fitness level (walking doesn't improve fitness, it only slows down onset of disease at best).

4.  Overweight/overfat/obesity are all symptoms, they are not the problem.  Jared, like everyone else that is "trying to lose weight", treated the symptom without addressing the problem.  Symptoms are like weeds...they always come back.

5.  Outcomes (weight loss, fat loss, wedding, cruise, etc.) are poor self-motivators because you have to wait for the benefit.  You can't enjoy them today.  Feelings are the best self-motivators, and they can be realized today...and every day.  Jared needs to do whatever makes him feel good.  If he does that, I don't think he will be anywhere near a Subway shop anytime soon, and the intensity of his exercise will increase dramatically.

Has anyone else noticed that the increase in weight loss products and solutions directly correlates with the increase in overweight/obese Americans?  Personally, I would like to see all weight loss programs dissappear.  Or, at least stop calling them "fitness" programs and start calling them what they really are...vanity, "appearance of fitness" programs....thoughts? 

Back Squat (olympic style, no box)

3-3-3-3-3 (work up to no higher than 70% 1rm)

then,

complete as many double unders as possible in 5 minutes.

post loads and reps to comments.

For time:

25 hspu

250 meter row

50 ring dips

500 meter row

75 push-ups

750 meter row

Alternate WOD:

6 rounds for time of:

4 hspu

8 ring dips

12 push-ups

250 meter row

post times to comments.

Part 1:  Strict Press

5 x 3 @ approximately 70-75% of your 1rm

Part 2:  Complete as many rounds as possible in 10 minutes of:

15 sit-ups

15 american kettlebell swings (70/53)

30 air squats

post loads and rounds to comments.

10-9-8-7-6-5-4-3-2-1 reps for time of:

deadlift 225/135

pull-ups

post times to comments.