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Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.


How to Properly Spot the Back Squat

This is important. When spotting someone it is your responsibility to make sure that whomever you are spotting is safe throughout the movement.

Think about it, when someone asks you to spot them they are putting their safety into your hands. This is why no matter who it is the important thing is to make sure they are safe, whether it be a man or a woman, doesn’t matter try and remember to focus on keeping that person from getting injured.

When Spotting someone in a Back Squat position Stay right behind them, not 5 feet away or what you think maybe appropriate. Stay close behind them not only for them but for you also, in case you have to pull that person up the further away you are the harder it’s going to be on your back to lift them.

So stay solid to the ground, real close to them with your arms underneath their armpits with your hands under their ribcage.

This way when they do need help you can pull into you by pulling up into their ribcage making you and them one unit to help you lift them up, remember the further away you are the harder it is to lift them up.

Another important thing to remember is to hold your breathe and stay tight when they are at the bottom in case you need to quickly lift them up. Just like when you are lifting your own weight and stay tight it doesn’t change when spotting someone.

So hold your breathe, have a solid base, stay real close to them with your arms under their pits and be ready to rock.

Keeping your hands around them the whole time also helps the person lifting feel safe while performing the rep and not have to worry about falling and getting hurt.

I hope this helps. Take it seriously when spotting someone.

Here’s a video to see how to properly spot someone doing a back squat.

How to Properly Spot the Back Squat Read More »

The Importance of EATING!

Here’s Steph again, she is down to 14% BF!   She used to be like 25!

She got like this from eating… eating a lot of Food!!

I keep telling you guys you’re not going to lose fat if you don’t eat enough food and for most of you what you think is enough is far away from even the minimum amount of food you need to eat.
If you just eat your BMR you’re not going to lose fat.  If you just eat 2 or 3 meals a day you’re not going to lose fat, If you train everyday and starve yourself you’re not going to lose fat!

The only way you are going to lose fat is if you eat enough food to make your body feel like you’re going to keep eating throughout the day.  Once your body feels like your going to starve it your body will retard fat burning.  Bam!  No Fat Loss!

You need to listen to me or else you’re never going to look how you want to.

You’re going to be chasing a certain type of body and never reach it.

You need to eat and eat a lot!

I don’t know what to do to get you guys to understand what I’m saying.

Other than “STOP STARVING YOURSELF”!!! You need to eat every  2 and half hours, Every meal needs to be protein, fat and veggies. Eat until you go to bed.  Don’t stop eating at 6pm cause you’re going to get fat if you eat close to bedtime!

Stop the madness and start listening to me!!!

The Importance of EATING! Read More »

WOD for Monday 10/24/16

This is it! The last week at this gym before we move on Saturday.  The gym will be closed this weekend, Saturday the 29th and Sunday the 30th.
We’ll be open at the new space on Monday the 31st for normal hours.

*** Remember, the Night Hours have changed at the New Space.  So starting on Monday the 31st the new night hours will be:

3:30 PM
4:30 PM
5:30 PM
6:30 PM

After we move in we’ll be finding our 1 rep maxes again.  We’ll go through all the exercises for a month to finish them all.


Back Squat
5 x 5


With a Partner
8 Rds each person does 2,000 meters
One person Rows 500 Meters
One person Completes this Complex as many times as possible till the 500 meters is complete
1 Double Swing  55/35
1 Double Clean
1 Double Squat
1 Push Press
1 Overhead lunge each leg
Keep Alternating

WOD for Monday 10/24/16 Read More »

The Truth About Cholesterol

Let’s talk about food again! Particularly The foods that they say cause high cholesterol like Eggs.

Here’s Dina:


Dina Did a little experiment, she ate The whole egg after thinking the egg whites would be better for a long time.

She was eating the whites for a while and then decided to eat the yolk for 5 months and her Good Cholesterol went up to 116!  A good number is 60!

116 is insane, good for you Dina maybe everyone will see that it is the Sugar that is killing us and not the Fat.  Fat is good!

The Truth About Cholesterol Read More »

Can It Really Be This Easy?

Let’s talk nutrition again!

After all it’s the most important part of your training yes? With proper nutrition you will feel better, look better, and perform better

Katie and Amy started eating just protein and veggies several weeks ago, what happened you ask? Well they both lost some fat and are starting to change the composition of their bodies.
That’s all it takes, just switch to everything you eat be protein and veggies and you will accomplish the goals we all have.


Can It Really Be This Easy? Read More »

How to NOT Double-Cross Yourself

Do you know why most people feel that they have to get to the gym everyday?  Even though they know it’s not good to train all the time? Because, they use the gym as a way to combat against eating crap.  So they eat shit and then they feel like, “Damn! I have to go to the gym to work this cheesecake off”.

Then the next day it happens again.

“I went out to dinner last night and I had a loaf of bread before my meal came, so I gotta get to the gym today.” I’m sure I will get a bunch of text messages saying “Are you talking about me?”

This is crazy, besides over training you’re double crossing yourself.

So not only are you eating crap so your body doesn’t recover well or do you sleep well but now your body has crappy food in it and is also over training.

How about we think of it like this.

The thoughts you have about your training are what?  Every time you train you feel like you are progressing right?

Well how about you think like that when you eat!

So basically when you eat you feel like you are making progress.

For example, eat crap means no progress.  Eat well you make great progress. Eat crap makes your workouts worthless, Eat well makes your workouts times 1o!

So you make the choice, eat crap look like crap.  Eat Great and Look Great!!

How to NOT Double-Cross Yourself Read More »

Karen on Training

karenAt 51 years of age Karen recently joined us at Crossfit Syosset.  She wasn’t scared she was going to get hurt, she wasn’t scared of getting big by using a barbell and she wasn’t scared that she wouldn’t be able to do it.

Why? Because Karen knows she won’t get hurt if she is smart and follows good coaching, she knows it’s not as scary to walk into a Crossfit gym as it is to walk into a Globo gym where no one helps you and everyone stares you down if you don’t have your make up on and she also knows that lifting weights doesn’t get you big, eating crap and blaming lifting weights get you big.

Be true to yourself.  Lying to yourself will get you nowhere.

Karen on Training Read More »

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