Articles of Interest

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.

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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!!!

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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!

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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!!

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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.

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Jordan’s Realization

jordanJordan Kerker has been with us for a while now.

Jordan realized that looking great takes the will to be able to eat right all the time when he decided to join our last weight loss contest.  Not only did he realize that eating is a huuuuuuuuuuuuugggggggggge part of the equation but he also realized that intensity is much more important than length of the workout session and being as I mentioned before a genetic freak helps a ton.

Now, Unless you are a lucky genetic freak you need to eat well all the time.  This doesn’t just mean the right foods (basically eating clean) but also the amount of food is gigantic!
Not eating enough calories will throw your body into a state of panic thinking it isn’t going to be fed enough your body will do whatever it needs to to start holding onto weight which means SLOoooooooowwww you down.

Slowing your metabolism down will allow your body to hang on to unwanted fat. But because you don’t feed your body enough this is your bodies defense to a lack of calories.

Don’t get caught up into the Abyss of Starvation to achieve Fat Loss.  It’s the worst thing you can do to yourself other than sticking bamboo under your finger nails I hear that’s no fun either.  But for now let’s just focus on eating well and eating enough.

Again if you are not sure about the amount of calories you should be consuming whether it be too add weight or drop weight get yourself the “My Fitness Pal” App,  it’s very easy to use and works very well.

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Training and Diet – This Drives me NUTS!

There’s some stuff that drives me nuts. Why? I’m not sure, I guess that’s another one of my issues but again at least I recognize it.

What is it that drives me crazy?

Training and Diet. To be more specific, people’s beliefs of Training and Diet.

First let’s talk bout diet.

Dieting is numero uno, you want to look good? You want to be ripped? You want to perform better? You want to feel great?


That’s it, PERIOD! EAT RIGHT, there is no way around it. You will not look how we all want to look unless you eat right or you are among the 25% of the population that is able to eat shit and look great. There’s no way to fight it.

You have to eat right, switching gyms, switching diets, switching your mattress, switching your fitbit or switching your tequila, none of this shit will work. There is no way around it you have to eat right to look good so stop trying to search for something else. You know who knows this? People that have actually took the time and determination to eat well for a long time.

Do you know why the Diet industry is a multi billion dollar industry? It’s not because we all have great will power and we can all look in the mirror and say I’m fat I eat shit I need to eat well and then do it. It is a multi billion dollar industry because most of us will not take the accountability for eating crap and take blame for the way they look. Most of us will not say I’m fat because of me and I need to change. The industry knows this and they take advantage of it tremendously!

Don’t be a statistic in the Diet industry, change the way they think.

As far as training, if you don’t weight train you will not put on muscle. Without muscle you can’t burn a tremendous amount of calories. Why? Because fat doesn’t burn calories, muscle does. So when you sit there doing cardio machine after cardio machine and boot camp after boot camp what you are doing is number one NOT putting any muscle on your frame at all but even worse your burning the muscle you worked so hard to get!!!!

That’s insane!!!

Seriously WTF!

YOU and EVERYONE needs to weight train heavy, (no weight training doesn’t make you fat, eating shit makes you fat… another thing people won’t take blame for). Think about it, people would rather say weight training makes me fat than say I eat shit therefore I am fat. Boggles my mind.

Train Fast, Hard and Heavy and Eat well and I guarantee you will look how you want to look.

And ya know what is best? You don’t have to be in the book that the Diet Industry reads before they come out with a product to fool you or a gimmick to make you think it’s not you it’s something else. You Train Hard, Heavy and Fast and Eat well and you will owe your amazing figure all to yourself and no one else. No bullshit diet gimmick program crap just YOU!
And what do I always say?

It’s YOU, It’s ALL YOU!!!!!!

Training and Diet – This Drives me NUTS! Read More »

The Importance of Intensity

One thing I notice is really not the technique that’s lacking with some of you guys on your Olympic work.

The thing that is most lacking is your intensity.

You can have good technique but if you don’t try hard to move the weight it won’t matter much how good your technique is. When some of you guys jump before pulling yourself under the bar there’s no sign of intensity just a small jump.

I can guarantee if you guys put more effort into your jump and try as hard as you can you would move more weight. You have to try as hard as you can to move the weight it won’t just move itself.

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