an online Instagram web viewer

#projectsalty medias

Photos

Special Offer for Veterans 🚨

As a thank you for your service, I would like to extend FREE programming through January 1st to any #military #veteran, including current #ProjectSalty members. All you have to do is DM a picture of yourself in uniform!

Spread the word and tag a vet. 🇺🇸 Today’s workout in honor of US Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed in action on December 2, 2010. #navy #navycross #garagegym #homegym #projectsalty 
Abbate (for time):
1 mile run
21 clean and jerks 155#
800m run
21 clean and jerks 155#
1 mile run
Special Offer for Veterans 🚨 As a thank you for your service, I would like to extend FREE programming through January 1st to any #military  #veteran , including current #ProjectSalty  members. All you have to do is DM a picture of yourself in uniform! Spread the word and tag a vet. 🇺🇸 Today’s workout in honor of US Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed in action on December 2, 2010. #navy  #navycross  #garagegym  #homegym  #projectsalty  Abbate (for time): 1 mile run 21 clean and jerks 155# 800m run 21 clean and jerks 155# 1 mile run
Ringmaster of the Shitshow

I haven’t been able to post the last few days because I’ve been busy traveling to Vegas with my athletes as they competed in the IPL Worlds. Times like this can get busy, crazy and even emotional- but that doesn’t mean I’m not getting it in.

I have some new posts planned this week that include how we did at Worlds, some workout tips for when you’re traveling, and of course some more technique videos. In the meantime, let this post be a reminder that we are ALL ringleaders in our own Shit Show. Take ownership of your situation, and make things happen.

I wish everyone an amazing and restful weekend. Except for the Marines who will be laying waste on their 243rd.  For those of you out here in California, I hope you’re all staying safe from the fires.

And remember, #StaySalty

#salty #salt #uspa #projectsalty
Ringmaster of the Shitshow I haven’t been able to post the last few days because I’ve been busy traveling to Vegas with my athletes as they competed in the IPL Worlds. Times like this can get busy, crazy and even emotional- but that doesn’t mean I’m not getting it in. I have some new posts planned this week that include how we did at Worlds, some workout tips for when you’re traveling, and of course some more technique videos. In the meantime, let this post be a reminder that we are ALL ringleaders in our own Shit Show. Take ownership of your situation, and make things happen. I wish everyone an amazing and restful weekend. Except for the Marines who will be laying waste on their 243rd. For those of you out here in California, I hope you’re all staying safe from the fires. And remember, #StaySalty  #salty  #salt  #uspa  #projectsalty 
@3_eilem_3 working on her opener for the 2018 IPL Worlds this weekend in Vegas. 
Anybody else competing? I’d love to chat!

#uspa #powerliftingwomen #powerliftingchicks
#powerliftinglife #womenwholift #projectsalty
In 1997 I was working for the Narcotics Enforcement Surveillance Team. When this picture was taken, we were training in team movements.

At the time, the LAPD was preparing for a warrant service involving 22 locations that we were going to hit all at once. Up to that point, that was the most search warrants served in the city of LA simultaneously.

The investigation took four months, involving multiple drug buys with undercover operators and informants. And don’t even get me started on the drug users- real nasty guys... the kind of people who shit in sinks, if that helps give you an idea.

When I look at this picture, I remember a time when I was part of a brotherhood and my partners had my back. One of my goals with Project Salty is to build a community where people can help each other remain accountable and make fitness a sustainable journey that doesn’t require phases or 30 day challenges.

Join today. Get Salty.

@jmr4154
#projectsalty
In 1997 I was working for the Narcotics Enforcement Surveillance Team. When this picture was taken, we were training in team movements. At the time, the LAPD was preparing for a warrant service involving 22 locations that we were going to hit all at once. Up to that point, that was the most search warrants served in the city of LA simultaneously. The investigation took four months, involving multiple drug buys with undercover operators and informants. And don’t even get me started on the drug users- real nasty guys... the kind of people who shit in sinks, if that helps give you an idea. When I look at this picture, I remember a time when I was part of a brotherhood and my partners had my back. One of my goals with Project Salty is to build a community where people can help each other remain accountable and make fitness a sustainable journey that doesn’t require phases or 30 day challenges. Join today. Get Salty. @jmr4154 #projectsalty 
***Please listen and read*** #TestimonyTuesday

In 1991, my wife Ann was fresh out of the Academy, and was struck by a drunk driver while on the job. The impact ruptured 2 disks in her cervical spine, but since she was new and still on probation, she declined treatment.

In the years that followed, bone spurs began to grow on the impacted vertebrae and in 2010 she was almost completely immobile. She finally gave in and went through a 2 level disk replacement.

During her recovery, which took almost 2 years, she couldn’t even pick up a jug of milk or close the windows in our house. Then she found CrossFit. 
The road wasn’t short or easy, but fast forward 8 years, and I can’t deny the increase in quality of life that her dedication to CrossFit has given her.

My goal with Project Salty is to give these style workouts to all of you, because I believe in the benefits it will undoubtedly lend to your quality of life. Let me show you how you can get in the best shape of your life, at home, with minimal equipment.

What are you waiting for? It’s time to get Salty.
#projectsalty #saltyoperator #functionaltraining
***Please listen and read*** #TestimonyTuesday  In 1991, my wife Ann was fresh out of the Academy, and was struck by a drunk driver while on the job. The impact ruptured 2 disks in her cervical spine, but since she was new and still on probation, she declined treatment. In the years that followed, bone spurs began to grow on the impacted vertebrae and in 2010 she was almost completely immobile. She finally gave in and went through a 2 level disk replacement. During her recovery, which took almost 2 years, she couldn’t even pick up a jug of milk or close the windows in our house. Then she found CrossFit. The road wasn’t short or easy, but fast forward 8 years, and I can’t deny the increase in quality of life that her dedication to CrossFit has given her. My goal with Project Salty is to give these style workouts to all of you, because I believe in the benefits it will undoubtedly lend to your quality of life. Let me show you how you can get in the best shape of your life, at home, with minimal equipment. What are you waiting for? It’s time to get Salty. #projectsalty  #saltyoperator  #functionaltraining 
On February 28, 1997, two men high on Phenobarbital and armed with automatic rifles robbed a bank in North Hollywood. Dozens of police officers responded to a 44 minute gun fight, exchanging over 2000 rounds.
*
This shootout changed police work in Los Angeles and all over the country forever. To all my First Responders out there: stay ready!
*
Today’s METCON:
For time-
500m row
50 burpees
50 box jumps 24/20
500m run

#thinbluelinefamily #blueline
#garagegymprogramming #projectsalty
On February 28, 1997, two men high on Phenobarbital and armed with automatic rifles robbed a bank in North Hollywood. Dozens of police officers responded to a 44 minute gun fight, exchanging over 2000 rounds. * This shootout changed police work in Los Angeles and all over the country forever. To all my First Responders out there: stay ready! * Today’s METCON: For time- 500m row 50 burpees 50 box jumps 24/20 500m run #thinbluelinefamily  #blueline  #garagegymprogramming  #projectsalty 
I usually plan on doing something fun and active on the weekends. Being in Southern California, it’s usually surfing, paddle boarding, fishing etc. This morning I woke up and was toast! I felt tired and lazy, and sometimes that’s your body telling you that it needs a full day to recover.
*
I wasn’t totally useless- I ran around and did some errands, but definitely nothing fitness related. So here’s the point: balance. Listen to your body and make sure that the programming that you’re following feels intuitive too. Especially with training, there is such a thing as too much, and diminishing returns.
*
I hope everyone has had a great Saturday so far! Anybody do anything interesting?

#projectsalty #saltyoperator
I usually plan on doing something fun and active on the weekends. Being in Southern California, it’s usually surfing, paddle boarding, fishing etc. This morning I woke up and was toast! I felt tired and lazy, and sometimes that’s your body telling you that it needs a full day to recover. * I wasn’t totally useless- I ran around and did some errands, but definitely nothing fitness related. So here’s the point: balance. Listen to your body and make sure that the programming that you’re following feels intuitive too. Especially with training, there is such a thing as too much, and diminishing returns. * I hope everyone has had a great Saturday so far! Anybody do anything interesting? #projectsalty  #saltyoperator 
Back in 1998 when I was only lightly salted (10 years in), I was working undercover, trying to take down a major drug operation in the LA area. I had to be immersed in the biker culture and lifestyle, and they even gave me my own biker chick!
*
Some people might think that going undercover simply requires some facial hair, sweet biker clothes and a few fake tattoos like in the movies. But in addition to looking the role, my rent-a-chick and I had to have a story. We had to talk about how long we’ve been together, what rides we’ve been on, and even know what each other likes to eat for breakfast.
*
The gang we had tapped into was filled with some hardcore dudes, making the assignment so dangerous that we had no close cover or back up. Throughout the investigation we put multiple third strikers away. Ultimately, we served 12 search warrants that were hit simultaneously by LAPD SWAT. They came in, blew the shit out of the entire block, and all of the bad guys went to jail. 
#lapd #projectsalty #saltyoperator @jmr4154
Back in 1998 when I was only lightly salted (10 years in), I was working undercover, trying to take down a major drug operation in the LA area. I had to be immersed in the biker culture and lifestyle, and they even gave me my own biker chick! * Some people might think that going undercover simply requires some facial hair, sweet biker clothes and a few fake tattoos like in the movies. But in addition to looking the role, my rent-a-chick and I had to have a story. We had to talk about how long we’ve been together, what rides we’ve been on, and even know what each other likes to eat for breakfast. * The gang we had tapped into was filled with some hardcore dudes, making the assignment so dangerous that we had no close cover or back up. Throughout the investigation we put multiple third strikers away. Ultimately, we served 12 search warrants that were hit simultaneously by LAPD SWAT. They came in, blew the shit out of the entire block, and all of the bad guys went to jail. #lapd  #projectsalty  #saltyoperator  @jmr4154
Fitness and preparedness is not an accident. But neither does it have to be overly complex, expensive, or out of reach. The goal of Project Salty is to make a program available that allows you to get as close as possible to your genetic potential without needing fancy equipment or a gym membership. • 
I am sharing with you methods I have used for over a decade, and I can't tell you how many times my training (fitness) and preparedness ultimately led to my survival. • 
So “Operator” or not, don’t cut corners! Give one of our workouts a try- I’d love to hear what you think.

#thinbluelinefamily #thinblueline #backtheblue #bluelivesmatter  #pewpew #saltyoperator #projectsalty
Fitness and preparedness is not an accident. But neither does it have to be overly complex, expensive, or out of reach. The goal of Project Salty is to make a program available that allows you to get as close as possible to your genetic potential without needing fancy equipment or a gym membership. • I am sharing with you methods I have used for over a decade, and I can't tell you how many times my training (fitness) and preparedness ultimately led to my survival. • So “Operator” or not, don’t cut corners! Give one of our workouts a try- I’d love to hear what you think. #thinbluelinefamily  #thinblueline  #backtheblue  #bluelivesmatter  #pewpew  #saltyoperator  #projectsalty 
I almost let my busy schedule get in the way of my workout today. I was in the middle of cleaning out the garage and I knew if I kept going the whole day would get away from me. I  stopped what I was doing and cleared out a space in my #notagaragegym to get the metcon in. 
Salty WOD:
STRENGTH (Optional)
EMOM 12
Odd: Push Jerk 70% TnG
Even: 10 Alternating Pistols

METCON
3 ROUNDS
800m Run
30 Forward into Reverse Lunges
12 S2OH 115/80

Don't allow your foot to touch when transitioning from forward to reverse lunges. Sub S2OH with dumbbells or kettlebells. If you only have 1, do 15 on each side, or try a sandbag.

#fitover50 #oldmanstrong
I almost let my busy schedule get in the way of my workout today. I was in the middle of cleaning out the garage and I knew if I kept going the whole day would get away from me. I stopped what I was doing and cleared out a space in my #notagaragegym  to get the metcon in. Salty WOD: STRENGTH (Optional) EMOM 12 Odd: Push Jerk 70% TnG Even: 10 Alternating Pistols METCON 3 ROUNDS 800m Run 30 Forward into Reverse Lunges 12 S2OH 115/80 Don't allow your foot to touch when transitioning from forward to reverse lunges. Sub S2OH with dumbbells or kettlebells. If you only have 1, do 15 on each side, or try a sandbag. #fitover50  #oldmanstrong 
Sandbags are a great bang for your buck when it comes to home gym equipment. In addition to taking up little space and being relatively cheap, here are some of the greater benefits of adding sandbag workouts to your training:
* The sandbag is awkward to lift, which makes it a challenging “functional” lift different than your fixed, stable, traditional weights
* Sandbags will challenge and improve your grip
* The sandbag is malleable. It will move and adjust to your body
* They're a great way to push past plateaus

#projectsalty #saltyoperator
Sandbags are a great bang for your buck when it comes to home gym equipment. In addition to taking up little space and being relatively cheap, here are some of the greater benefits of adding sandbag workouts to your training: * The sandbag is awkward to lift, which makes it a challenging “functional” lift different than your fixed, stable, traditional weights * Sandbags will challenge and improve your grip * The sandbag is malleable. It will move and adjust to your body * They're a great way to push past plateaus #projectsalty  #saltyoperator 
Want to build your hamstrings? Maybe you don’t have enough weight to do heavy deadlifts and you don’t have a fancy leg curl machine like they have at the globogyms. Here is a great ham burner that is very low risk and can be done with minimal equipment!
-
Give these lying leg curls a try. They can be done on the ground using only a dumbbell, or to add more leverage you can do them on a decline bench. These are much harder than traditional curls because your toes are pointed! We’d love to 
hear what you think. -
Demo done by @meaty_22_, Marine Corps veteran
#projectsalty #saltyoperator
Want to build your hamstrings? Maybe you don’t have enough weight to do heavy deadlifts and you don’t have a fancy leg curl machine like they have at the globogyms. Here is a great ham burner that is very low risk and can be done with minimal equipment! - Give these lying leg curls a try. They can be done on the ground using only a dumbbell, or to add more leverage you can do them on a decline bench. These are much harder than traditional curls because your toes are pointed! We’d love to hear what you think. - Demo done by @meaty_22_, Marine Corps veteran #projectsalty  #saltyoperator 
If you can't do today's ring dips RX, try using a resistance band on the rings, or use a bench.  Today, I did strict ring dips for the workout.
#projectsalty #saltyoperator 
#ringdips #rings #crossfitcommunity #garagegymlife #garagegym #homegymlife #homegym #FitForLife #oldmanstrong #fitnessaddict #fitness #instafit #instahealth#healthylife #healthylifestyle #health #motivation #fit #fitnessmotivation #lifestyle #food #workout #Gym #bodybuilding #fitlife #fitfam #instagood #bhfyp
If you can't do today's ring dips RX, try using a resistance band on the rings, or use a bench. Today, I did strict ring dips for the workout. #projectsalty  #saltyoperator  #ringdips  #rings  #crossfitcommunity  #garagegymlife  #garagegym  #homegymlife  #homegym  #FitForLife  #oldmanstrong  #fitnessaddict  #fitness  #instafit  #instahealth #healthylife  #healthylifestyle  #health  #motivation  #fit  #fitnessmotivation  #lifestyle  #food  #workout  #Gym  #bodybuilding  #fitlife  #fitfam  #instagood  #bhfyp 
Thank you for joining Girls Gone RX Los Angeles 2018! 💕👊🏻 You kicked ass !!! 😎#Repost @saltyoperator with @get_repost
・・・
Salty squad @girlsgonerx Team Two Blondes & a Red raising money for Breast Cancer Awareness Month!

#projectsalty #saltyoperator #breastcancerawareness #fcancer #girlsgonerx #GirlsWhoLift #stronggirls #stronggirlsclub #crossfitCommunity #fitnessaddict #girlsgonerxlosangeles #girlswholift 
#FitForLife #instafit #InstaFitness #tireflips #burpees #cleans #toestobar #pistolsquat #deadlift #ironbattalioncrossfit
Thank you for joining Girls Gone RX Los Angeles 2018! 💕👊🏻 You kicked ass !!! 😎#Repost  @saltyoperator with @get_repost ・・・ Salty squad @girlsgonerx Team Two Blondes & a Red raising money for Breast Cancer Awareness Month! #projectsalty  #saltyoperator  #breastcancerawareness  #fcancer  #girlsgonerx  #GirlsWhoLift  #stronggirls  #stronggirlsclub  #crossfitCommunity  #fitnessaddict  #girlsgonerxlosangeles  #girlswholift  #FitForLife  #instafit  #InstaFitness  #tireflips  #burpees  #cleans  #toestobar  #pistolsquat  #deadlift  #ironbattalioncrossfit 
Today is my IF day so I hit the lake with #saltycrew for some LISS with a few sprints thrown in. I'll have my first meal at about 2pm. Great for fat loss! Give it a try a few days a week.  I usually IF on rest days or active recovery days like today. 
#projectsalty #saltyoperator #saltycrew #liss #if #intermittentfasting #fatloss #fatlosstips #focussuphawaii #paddleboarding #socalsummer #october #fitnessaddict #FitForLife
Of course, everyone loves barbells and dumbbells, but you can actually get today's snatches done with a light band if needed.  Here's a hang snatch movement with the lightest band I could find. It might look lame, but I dare you to try it! 
#projectsalty #saltyoperator #garagegymlife #garagegym #homegymlife #homegym #fitnessaddict #FitForLife #thisiscrossfit #nobardontcare #oldmanstrong #snatch #snatches #whoneedsagym #instafit #instahealth #determination #GetStrong #getfit
Of course, everyone loves barbells and dumbbells, but you can actually get today's snatches done with a light band if needed. Here's a hang snatch movement with the lightest band I could find. It might look lame, but I dare you to try it! #projectsalty  #saltyoperator  #garagegymlife  #garagegym  #homegymlife  #homegym  #fitnessaddict  #FitForLife  #thisiscrossfit  #nobardontcare  #oldmanstrong  #snatch  #snatches  #whoneedsagym  #instafit  #instahealth  #determination  #GetStrong  #getfit 
SALTY WOD

STRENGTH
Build to 1RM Split Jerk

METABOLIC CONDITIONING
5-10-15-20-15-10-5
Wallballs 20/14
20-25-30-35-30-25-20
Double Unders

I felt pretty good on this one, today, double unders could always be better, had the puke bucket on standby. 
My time:10:16 RX
@nantynannie: 20:04 RX

Trying to up my video game, licensed music leaves a bit to be desired.

#projectsalty #saltyoperator #oldasdirt #metabolicconditioning #puker 
#Crossfit #fitness #fitforlife #oldmanstrong
#oldladystrong #instahealth #fitspo #fitnessaddict #getfit #healthychoices #gains #wallball #functional #functionalfitness #gasser #doubleunders
SALTY WOD STRENGTH Build to 1RM Split Jerk METABOLIC CONDITIONING 5-10-15-20-15-10-5 Wallballs 20/14 20-25-30-35-30-25-20 Double Unders I felt pretty good on this one, today, double unders could always be better, had the puke bucket on standby. My time:10:16 RX @nantynannie: 20:04 RX Trying to up my video game, licensed music leaves a bit to be desired. #projectsalty  #saltyoperator  #oldasdirt  #metabolicconditioning  #puker  #Crossfit  #fitness  #fitforlife  #oldmanstrong  #oldladystrong  #instahealth  #fitspo  #fitnessaddict  #getfit  #healthychoices  #gains  #wallball  #functional  #functionalfitness  #gasser  #doubleunders 
Way back to my 2016, IPL World record deadlift (227.50kg 500#). I had a little more in me but this was my last lift. 50-54, 82.5kg

#saltyoperator #projectsalty #oldmanstrong #strong #deadlift #uspa #ipl #FitForLife #firstresponders #functionalfitness #fitnessaddict #instafit #instahealth #determination #motivation #stayalive #staysalty
Got my @ss handed to me today by a 21 year old 
Salty WOD:

Strength
Back Squat
Build to a Heavy 3

Metcon
10 Power Snatch 95/65
10 OHS
10 TTB
200m Run

Unless you're strong AF Kendrick Farris @blessthegym_kotp  watch for internal rotation during your OHS

My time: 9:34 75#
Dillion: 8:34 45#
@nantynannie: 10:36 35#

#projectsalty #saltyoperator #oldmanstrong #fitness #youngster #garagegymlife #garagegym
#determination #gasser #FitForLife #fitnessaddict
#health #fitness #fit #fitspo #workout #bodybuilding #cardio #gym #train #training #healthy #instahealth #healthychoices #active #strong #motivation #instagood #lifestyle #getfit #thinbluelinefamily
Got my @ss handed to me today by a 21 year old Salty WOD: Strength Back Squat Build to a Heavy 3 Metcon 10 Power Snatch 95/65 10 OHS 10 TTB 200m Run Unless you're strong AF Kendrick Farris @blessthegym_kotp watch for internal rotation during your OHS My time: 9:34 75# Dillion: 8:34 45# @nantynannie: 10:36 35# #projectsalty  #saltyoperator  #oldmanstrong  #fitness  #youngster  #garagegymlife  #garagegym  #determination  #gasser  #FitForLife  #fitnessaddict  #health  #fitness  #fit  #fitspo  #workout  #bodybuilding  #cardio  #gym  #train  #training  #healthy  #instahealth  #healthychoices  #active  #strong  #motivation  #instagood  #lifestyle  #getfit  #thinbluelinefamily 
Project Salty:
Strength EMOM
Odd: 5 Strict Pull Ups
Even: 5 Man Makers
(@nantynannie-2 pull ups & 3 man makers per round)

WOD
AMRAP 10
150m Row
10 Burpees Over the Rower

My Score: 6+42
@ngonzales621: 7+155
@nantynannie: 5+150

#projectsalty #saltyoperator #homegymlife #homegym #oldmanstrong #oldladystrength #fitness #FitForLife #thinbluethine #hosedraggers #lafd #instahealth #determination #pullups #functionalfitness #CrossFit
This is especially important for home gym clients with no coach present: regularly check your form using video feedback to make sure you aren't making this type of error in your movement. #repost 
#projectsalty #saltyoperator #squat #squatsunday #homegymlife #homegym #garagegymlife #garagegym #fitness #strong #oldmanstrong #FitForLife #functionalfitness
Hangin with the Salty crew, getting our fitness done at the lake on this fine Saturday! @surfdogwa
#projectsalty #saltyoperator #oldmanstrong #saltycrew #fitness #paddleboarding #paddleboard #paddlelife #socal #socalsummer #thisisfall #focussuphawaii #quickblade
Project Salty workout:
1000m Row
30 KBS
30 Walking Lunges
10 Strict Pull Ups
Rest 2min
750m Row
20 KBS
20 Walking Lunges
10 Strict Pull Ups
Rest 2min
500m Row
10 KBS 53/35
10 Walking Lunges
10 Strict Pull Ups

My time: 20:51 FML

Sub row with run
Sub pull ups with ring rows or DB rows

#projectsalty #saltyoperator #homegymlife #homegym #garagegymlife #garagegym #fitness #functionalfitness #FitForLife #CrossFit #puker #train #instahealth #determination #workout #getfit #oldguys
Project Salty workout: 1000m Row 30 KBS 30 Walking Lunges 10 Strict Pull Ups Rest 2min 750m Row 20 KBS 20 Walking Lunges 10 Strict Pull Ups Rest 2min 500m Row 10 KBS 53/35 10 Walking Lunges 10 Strict Pull Ups My time: 20:51 FML Sub row with run Sub pull ups with ring rows or DB rows #projectsalty  #saltyoperator  #homegymlife  #homegym  #garagegymlife  #garagegym  #fitness  #functionalfitness  #FitForLife  #CrossFit  #puker  #train  #instahealth  #determination  #workout  #getfit  #oldguys 
Join Project Salty and get daily workouts delivered straight to your phone-great for your home gym! *Link in Bio*
#repost @danny_bedra 
#projectsalty #saltyoperator
#homegym #homegymlife #FitForLife  #thinbluelinefamily #Fitnessfriday #liftingweights #staysalty #strong #fitness #garagegymlife #garagegym
I went to LA Fitness to do this workout, but #douchebaggery so I came home it did it in my #notgaragegym

3 Rounds
15 Hang Power Cleans
15 Bar Facing Burpees
30 Double Unders

I subbed Kettlebell Cleans  for Hang Power Cleans and regular Burpees for Bar Facing Burpees

#projectsalty #saltyoperator #garagegymlife #garagegym #fitness
##Fitspo #Fitfam #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay  #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding  #CrossFit #FitFluential #Fitnessfriday 
#Gym #movenourishbelieve #Squats
#thinblueline
I went to LA Fitness to do this workout, but #douchebaggery  so I came home it did it in my #notgaragegym  3 Rounds 15 Hang Power Cleans 15 Bar Facing Burpees 30 Double Unders I subbed Kettlebell Cleans for Hang Power Cleans and regular Burpees for Bar Facing Burpees #projectsalty  #saltyoperator  #garagegymlife  #garagegym  #fitness  ##Fitspo  #Fitfam  #GymLife  #Legday  #NoPainNoGain  #FitLife  #GetStrong  #Workout  #MondayMiles  #ChestDay  #TrainHard  #Gains  #Strengthtraining  #Physiquefreak  #Fitness  #Bodybuilding   #CrossFit  #FitFluential  #Fitnessfriday   #Gym  #movenourishbelieve  #Squats  #thinblueline 
Project Salty:
5 Rounds
10 Pull Ups
10 Air Squats
10 TTB
250 Row
@sabedrawodgarage

Sub Ring Rows for Pull Ups
Sub Knee Ups for TTB
Sub 200m Run for Row

#projectsalty #saltyoperator
#health #fitness #fit #envywear #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #getfit #exercise #garagegymlife #garagegym
Project Salty: 5 Rounds 10 Pull Ups 10 Air Squats 10 TTB 250 Row @sabedrawodgarage Sub Ring Rows for Pull Ups Sub Knee Ups for TTB Sub 200m Run for Row #projectsalty  #saltyoperator  #health  #fitness  #fit  #envywear  #fitnessmodel  #fitnessaddict  #fitspo  #workout  #bodybuilding  #cardio  #gym  #train  #training  #health  #healthy  #instahealth  #healthychoices  #active  #strong  #motivation  #instagood  #determination  #lifestyle  #diet  #getfit  #exercise  #garagegymlife  #garagegym 
When your hotel "fitness center" has zero weights and no pull up bar:
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Shown here, 10x10
Sub Eliptical Rows for Pull Ups 
#projectsalty #saltyoperator
#health #fitness #fit #envywear #fitnessmodel #fitnessaddict #fitspo #workout #bodybuilding #cardio #gym #train #training #health #healthy #instahealth #healthychoices #active #strong #motivation #instagood #determination #lifestyle #diet #exercise #garagegymlife #garagegym
When your hotel "fitness center" has zero weights and no pull up bar: "Angie" 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats Shown here, 10x10 Sub Eliptical Rows for Pull Ups #projectsalty  #saltyoperator  #health  #fitness  #fit  #envywear  #fitnessmodel  #fitnessaddict  #fitspo  #workout  #bodybuilding  #cardio  #gym  #train  #training  #health  #healthy  #instahealth  #healthychoices  #active  #strong  #motivation  #instagood  #determination  #lifestyle  #diet  #exercise  #garagegymlife  #garagegym 
“Metabolic conditioning is any form of exercise that increases the efficiency of any energy system.” @notoriouszib
For time:
9 Wallballs 20, 14
9 Burpees
200m Run
15 Wallballs
15 Burpees
200m Run
21 Wallballs
21 Burpees
200m Run
If you don't have a medicine ball, sub dumbbell or kettlebell thrusters.

#saltyoperator #projectsalty
#crossfit #fitness #gym #workout #fitnessmotivation #bodybuilding #fit #like #training #fitfam #abs #motivation #burpees #nopainnogain #metcon #fitspo #mma #follow #instafit #running #gymlife #cardio #wallball #gains #crossfitgirls #treino #muscle #weightloss
“Metabolic conditioning is any form of exercise that increases the efficiency of any energy system.” @notoriouszib For time: 9 Wallballs 20, 14 9 Burpees 200m Run 15 Wallballs 15 Burpees 200m Run 21 Wallballs 21 Burpees 200m Run If you don't have a medicine ball, sub dumbbell or kettlebell thrusters. #saltyoperator  #projectsalty  #crossfit  #fitness  #gym  #workout  #fitnessmotivation  #bodybuilding  #fit  #like  #training  #fitfam  #abs  #motivation  #burpees  #nopainnogain  #metcon  #fitspo  #mma  #follow  #instafit  #running  #gymlife  #cardio  #wallball  #gains  #crossfitgirls  #treino  #muscle  #weightloss 
Ground to overhead with a plate is a great substitute if you don't have a barbell.
With a Partner:
AMRAP 22
Run 800m
50 Walking Lunges
50 G2OH with a plate 45, 25
*One person working at a time
#projectsalty #saltyoperator
#Fitspo #Fitfam #GymLife #Legday #NoPainNoGain #FitLife #GetStrong #Workout #MondayMiles #ChestDay #SeenOnMyRun #TrainHard #Gains #Strengthtraining #Physiquefreak #Fitness #Bodybuilding #Yoga #CrossFit #FitFluential 
New project!  Bringing AFFORDABLE, affiliate-quality workouts to your home gym.  Just like our athletes @crossfitcoveted know and love!
*link in bio*
#saltyoperator #projectsalty
#lawenforcement #police #thinblueline #cops #bluelivesmatter #policeofficer #backtheblue  #military #leo #thinbluelinefamily #tactical #officer #repost #health #fitness #fit #workout #gym #train #training #healthy #instahealth #active #strong #motivation #determination #getfit #exercise
New project! Bringing AFFORDABLE, affiliate-quality workouts to your home gym. Just like our athletes @crossfitcoveted know and love! *link in bio* #saltyoperator  #projectsalty  #lawenforcement  #police  #thinblueline  #cops  #bluelivesmatter  #policeofficer  #backtheblue  #military  #leo  #thinbluelinefamily  #tactical  #officer  #repost  #health  #fitness  #fit  #workout  #gym  #train  #training  #healthy  #instahealth  #active  #strong  #motivation  #determination  #getfit  #exercise 
Snatches for Soto! @thenotoriouszib
With a Partner
1 Mile Run
30 Snatches
Then
4 Rounds
28 Front Squats
30 KBS
82 DU
Then
1 Mile Run
#projectsalty #lawenforcement #police #thinblueline #cops #bluelivesmatter #k #policeofficer #backtheblue #cop #military #leo #america #sheriff #guns #swat #usa #glock #statepolice #gun #deputy #ar #thinbluelinefamily #policecar #tactical #a #officer #repost #tbl #bhfyp
Round 2 Snatches for Soto
@trainwiththelion thank you for your support! @thenotoriouszib
With a Partner:
1 Mile Run 
30 snatches 
Then
4 Rounds 
28 Front Squats
30 KBS
82 DU
Then
1 Mile Run
#saltyoperator #projectsalty 
#thinblueline #police #cops #lawenforcement #backtheblue #bluelivesmatter #k #policeofficer #america #sheriff #leo #thinbluelinefamily #military #glock #guns #cop #thinredline #code #sheepdog #statepolice #deputy #swat #firstresponders #firefighter
Round 2 Snatches for Soto @trainwiththelion thank you for your support! @thenotoriouszib With a Partner: 1 Mile Run 30 snatches Then 4 Rounds 28 Front Squats 30 KBS 82 DU Then 1 Mile Run #saltyoperator  #projectsalty  #thinblueline  #police  #cops  #lawenforcement  #backtheblue  #bluelivesmatter  #k  #policeofficer  #america  #sheriff  #leo  #thinbluelinefamily  #military  #glock  #guns  #cop  #thinredline  #code  #sheepdog  #statepolice  #deputy  #swat  #firstresponders  #firefighter 
Snatches for Soto! @thenotoriouszib
With a partner: 
1 Mile Run
30 Snatches 
Then
4 Rounds
28 Front Squats
30 KBS
82 DU
Then
1 Mile Run
#saltyoperator #projectsalty
#thinblueline #police #cops #lawenforcement #backtheblue #bluelivesmatter #k #policeofficer #america #sheriff #leo #thinbluelinefamily #military #glock #guns #cop #thinredline #code #sheepdog #statepolice #deputy #swat #firstresponders #firefighter #usa #army #tbl #tactical
Sissy Squats isolate the quads by limiting glute and hamstring involvement.  Get some Sissy Squats going on leg day, your quads will thank you.
#saltyoperator #projectsalty #instafit #motivation #fit #envywear #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind
Thinking about starting a home gym? Pick up a few basic pieces that are inexpensive and can be used in a variety of workouts:
Plyo Box or Aerobic Step
1 or 2 sets of Dumbbells
Kettlebell
Medicine Ball
Slam Ball (or combo)
Jump Rope
#saltyoperator #projectsalty
#football #baseballstrength #baseball #fitfam #strength #weightlifting #garagegymlife #bench #squat #benchpress #squats #strengthtraining #workoutmotivation #fitnessmotivation #strong #training #concept #barbell #wod #powerlifter #goals #exercise #pushpress #fitover #functionalfitness #hardwork #fitnessaddict #gymmotivation
Thinking about starting a home gym? Pick up a few basic pieces that are inexpensive and can be used in a variety of workouts: Plyo Box or Aerobic Step 1 or 2 sets of Dumbbells Kettlebell Medicine Ball Slam Ball (or combo) Jump Rope #saltyoperator  #projectsalty  #football  #baseballstrength  #baseball  #fitfam  #strength  #weightlifting  #garagegymlife  #bench  #squat  #benchpress  #squats  #strengthtraining  #workoutmotivation  #fitnessmotivation  #strong  #training  #concept  #barbell  #wod  #powerlifter  #goals  #exercise  #pushpress  #fitover  #functionalfitness  #hardwork  #fitnessaddict  #gymmotivation 
🔥🔥🔥LINK IN BIO
.
El straight edge por sobre todas las cosas. #straightedge #buenosaires #youthcrew #crucial #projectsalty
.
Arte por @professionalcrazy
It's certainly up there on the rad shop vehicle list. || #ProjectSalty #Beetle #ACVW #ThePointSkateShop #1965 #DubsAndDogs
Big plans on there way. #modnation #mrsalty #projectsalty
Project Salty - the best one song demo! we used to listen to this song a lot. Risky biz even covered it once. #projectsalty #tapehisstuesday
Project Salty - the best one song demo! we used to listen to this song a lot. Risky biz even covered it once. #projectsalty  #tapehisstuesday 
I think I've taken a picture of this masterpiece every single time I've seen it. || #Beetle #DorbritzDesigns #Slamd #ProjectSalty #1965
Alright, who wants to shoot this weekend || #Beetle #DorbritzDesigns #ProjectSalty #Slamd #LetsDoThis
Cruisin down the main drag. Thanks @grinder_tv for the footage. Keep an eye out over there for GrinderTV Volume 2 DVD || #RIPSoWo #Truckin #HelenGA #MK1VW #Ruth #5LOPOKE #DorbritzDesigns #ProjectSalty #Beetle #WayBackWednesday
H-Town bound with the Dooley men for the holidays. || #PictureNotRelevant #ACVW #ProjectSalty #DorbritzDesigns #MyFriendsAreLowerThanYours
I really need to edit more pictures, I'm running out of stuff to post. P.s. you want me to shoot something, let me know. || #DorbritzDesigns #Type1Tuesday #Beetle #ProjectSalty #UpholdDesigns #TealTuesday
There has been four occasions this year that I have washed my car, this is one of them. || #MK1VW #Mk1Monday #5LOPOKE #Ruth #SoWo #RIPSoWo #DorbritzDesigns #Type1 #Beetle #ProjectSalty
Beautiful day down in downtown McKinney at #Volktoberfest 2015. Like the shirt? @eurobilt has them a plenty and will be a sponsor at #OccupyBigBear.  If you are out there make sure to swing by and say hello || #Eurobilt #Certified #Beetle #DorbritzDesigns #ProjectSalty
All downhill from here folks. || #HumpDay #Beetle #Str8bgn #ProjectSalty #SoWo #SoWo9 #RIPSoWo
@dorbritzdesigns and @n4tec4r making sure the grass doesn't get any taller. || @dubsplash #DubSplash2015 #ProjectSalty #AirCooled #ACVW #Beetle #Volkswagen #DorbritzDesigns
Had a blast over at @dubsplash 2015. @dorbritzdesigns taking home three trophies with #ProjectSalty. Great show guys thanks again! || #DubSplash2015 #SandyLake #Volkswagen #MK1VW #Beetle #DorbritzDesigns #Slamd
Couple of old lady's for your fantabulous Friday || #DorbritzDesigns #FrontEndFriday #MK1VW #Ruth #5LOPOKE #Salty #AirCooled #Beetle #1965 #ProjectSalty
Ruth and Salty hangin out at the shop || #ProjectSalty #Salty #Ruth #5LOPOKE #DorbritzDesigns #MK1VW #AirCooled #1965 #Beetle
Grad students taking over Olympia. We never want to leave. The hospitality in Greece is and has been so awesome. So crazy to walk through the town and all the store owners remembered who we were. Even more blessed to travel to Greece with the A Team!! #sosalty #lifeproof #type2s #projectsalty #helosthisphone #olympia #gradstudents #csufgreece #letmerefillmyownwater #chandelier #lumiere  #chickenlatte
Dudes losing their minds in the mosh.  I've always enjoyed the intense focus of the foreground compared to the straight Wiggin out in the middle, compared to the just standing around of the background.  This is some intense stuff!  Also, the other obvious question is if the moment is that good why are all the other people just standing around?  Weak!  #moshaholic. I can't remember the name of this venue in ct but it was a great little place about halfway between NJ and Boston.  @jessegustafsonofficial  #cthc #bostonhardcore #bhc #yankeessuck #edgeday2015 #spaulding #ProjectSalty
Dudes losing their minds in the mosh. I've always enjoyed the intense focus of the foreground compared to the straight Wiggin out in the middle, compared to the just standing around of the background. This is some intense stuff! Also, the other obvious question is if the moment is that good why are all the other people just standing around? Weak! #moshaholic . I can't remember the name of this venue in ct but it was a great little place about halfway between NJ and Boston. @jessegustafsonofficial #cthc  #bostonhardcore  #bhc  #yankeessuck  #edgeday2015  #spaulding  #ProjectSalty 
That surface agitation tho. #tankshot #marineaquarium #projectsalty
True pals always stick together. #tankshot #projectsalty #marineaquarium #clowns
Here's a pic of the #filtration system I have going on. 30 gallon sump/refugium with protein skimmer and 36watt UV sterilizer. Not shown in pic is the emergency ball valve to route water back into skimmer compartment in case the water level gets too low in the return section. #projectsalty #saltwateraquarium
Here's a pic of the #filtration  system I have going on. 30 gallon sump/refugium with protein skimmer and 36watt UV sterilizer. Not shown in pic is the emergency ball valve to route water back into skimmer compartment in case the water level gets too low in the return section. #projectsalty  #saltwateraquarium