Daily WOD

CROSSFIT SYOSSET/ TUESDAY, AUGUST 31ST

THIS IS A ROUGH ESTIMATE OF THE AMOUNT OF WEIGHT WE HAVE ALL LOST TOGETHER SINCE I STARTED POSTING

ABOUT THE POISON PEOPLE EAT EVERYDAY OF THEIR LIVES.

AGAIN, THIS IS AN ESTIMATE BUT I’M GONNA SAY WE LOST AROUND 250 LBS TOTAL.

THIS IS JUST 6 PEOPLE OFF THE TOP OF MY HEAD AND ONE OF THEM IS A FRIEND THAT I HAD TO FORCE TO LOSE WEIGHT! BUT HE DID IT!

HE’S DOWN 15 LBS! THIS IS SOMEONE WHO NEVER WORKS OUR OR EATS WELL. IF SOMEONE WHO HAS NO INTEREST IN WORKING OUT OR EATING

CAN DO IT, YOU SHOULD BE ASHAMED OF YOURSELF IF YOU CHOSE NOT TOO.



THAT IS A HUGE AMOUNT OF DISGUSTING FAT WE HAVE ALL LOST TOGETHER! THAT’S WHAT MADE THE DIFFERENCE CORRECT?

WE ALL DID IT TOGETHER.

FOR EVERYONE THAT HAS DECIDED TO CHANGE THEIR EATING HABITS TO SUPPORT ME BEFORE SURGERY, THANK YOU. MEANS A LOT.


IT’S BEEN A COUPLE MONTHS NOW. HAS ANYONE NOT CHANGED AT ALL IN THESE TWO MONTHS?

IF YOU HAVE NOT CHANGED, WHAT IS IT I NEED TO DO TO MAKE THAT HAPPEN?

MOST PEOPLE WOULD SAY I HAVE BEEN PRETTY INFLUENTIAL THESE LAST COUPLE OF MONTHS THROUGH THE EMAILS, FOCUSING ON EATING WELL

AND PUSHING YOU GUYS TO CHANGE YOUR LIFESTYLE FOR THE BETTER.

HOWEVER, IF THIS WASN’T ENOUGH TELL ME WHAT YOU NEED TO GET YOU TO TAKE YOUR NUTRITION SERIOUSLY.

IF YOU NEED ME TO COME SHOW YOU HOW TO GO GROCERY SHOPPING AND SHOW YOU HOW TO COOK HEALTHY MEALS, JUST ASK ME.

METCON:

4 ROUNDS

RUN 400
15 SWINGS 70/55
15 WEIGHTED GHD SIT UPS/ GHD SIT UPS/ CRUNCHES

METCON:


30 SECONDS ON 30 SECONDS OFF

***DOUBLE UNDERS

***RING DIPS/ BAR DIPS/ OR BOX DIPS

***BARBELL BODY ROWS

***BIKE

***STANDING BROAD JUMPS

KEEP TRACK OF TOTAL REPS ON A WHITE BOARD.
COMPLETE 3 SETS TOTAL, NO REST BETWEEN SETS.


CROSSFIT SYOSSET/ MONDAY, AUGUST 30TH

AS ANOTHER WEEKEND HAD STARTED FALLING UPON US, WHAT WERE YOUR THOUGHTS?

“I HAVE ANOTHER TWO DAYS THAT I’M ABLE TO FOCUS ON MY NUTRITION” OR SOMETHING LIKE,

“IT’S THE WEEKEND! TIME TO STUFF MY FACE.”

WHY ARE THERE SO MANY PRESCRIPTION DRUG COMMERCIALS ON TV, YET I HAVE NEVER SEEN ONE COMMERCIAL

THAT ADVISES PEOPLE HOW TO EAT HEALTHY?

HOW ABOUT WE AVOID THIS MANIPULATIVE BEHAVIOR AND JUST MAKE BETTER CHOICES WHEN IT COMES TO OUR NUTRITION?

I’M NOT SURE WHAT THE EXACT PERCENTAGE GENETICS PLAYS IN HUMAN DISEASE, BUT I IMAGINE THE FOODS WE EAT PLAY A HUGE ROLE

IN OUR OVERALL HEALTH.


EVERY TIME YOU EAT YOU HAVE A CHOICE.
NO ONE IS RESPONSIBLE FOR THE WAY YOU LOOK EXCEPT YOU.

METCON:

21-15-9

OVERHEAD SQUAT 95/65
PULL UP

METCON:

15-12-9

BIKE FOR CALORIES
BURPEE BOX JUMP @24/20
SPLIT JERK @135/95





CROSSFIT SYOSSET/ FRIDAY, AUGUST 27TH

HAVE YOU SURRENDERED TO THE FACT THAT YOU WON’T STOP EATING SUGAR?

DOES THAT MEAN YOU’VE ALSO GIVEN UP ON YOUR CHILDREN’S NUTRITION HABITS?


PARTNER METCON!!!

COMPLETE:

76 AIR SQUATS
76 DB PUSH PRESS
76 T2B, K2E, OR SIT UP
76 BURPEE
76 MED BALL TWISTS
76 PUSH UPS
76 LUNGES

PARTER A DOES AS MANY REPS AS POSSIBLE
WHILE PARTNER B RUNS 200 METERS
ONCE YOU HAVE COMPLETED 76 REPS OF ONE EXERCISE, MOVE ON TO THE NEXT.

CROSSFIT SYOSSET/ THURSDAY, AUGUST 26TH

SOME PEOPLE IN THIS WORLD DON’T HAVE A CHOICE IN WHAT THEY EAT, OR IF THEY ARE GOING TO EAT AT ALL.

THEN THERE ARE SOME PEOPLE THAT CHOOSE TO BE A GLUTTON WHEN IT COMES TO FOOD.

METCON:

5 ROUNDS
35 DOUBLE UNDERS
7 HANG SQUAT SNATCH @115/75

METCON:

10 ON 20 OFF FOR 4 MINUTES TOTAL
BIKE

1 MIN ON 30 SECONDS OFF 4 ROUNDS EACH EXERCISE
HOLLOW ROCK
PLANK
SIDE PLANK

CROSSFIT SYOSSET/ WEDNESDAY, AUGUST 25TH

I HEAR MY EMAILS ARE STILL TOO LONG.

SO LET’S TRY SOMETHING DIFFERENT:

YOU WORK HARD FOR YOUR MONEY RIGHT?

DO YOU JUST THROW IT ALL AWAY ON ANYTHING AT A SPUR OF THE MOMENT, OR ARE YOU CALCULATED WITH YOUR MONEY?



YOU DIDN’T HAVE TO WORK HARD TO BE GIVEN SUCH AN AMAZING GIFT SUCH AS YOUR BODY, YET YOU CHOOSE TO ABUSE IT WITH POOR

NUTRITION.

SOMETHING THAT YOU SHOULD BE EXTREMELY GRATEFUL FOR AND YOU CHOOSE TO FUCK IT UP!

FOR WHAT? FOOD!!!

WORKOUT:

Annual Marc Small Hero WOD - Crossfit Off The Grid



CROSSFIT SYOSSET/ TUESDAY, AUGUST 24TH

HOW MANY TIMES CAN YOU GO ON THE SAME RIDE OVER AND OVER AGAIN?
YOU MAKE A DECISION TO EAT WELL, YOU START, AND SOON AS THE FIRST SIGN OF WEAKNESS SETS IN … EVERYTHING GOES SIDEWAYS.
THIS IS NOT AN OVERNIGHT COMMITMENT. THIS IS A LIFESTYLE CHANGE.
THAT MEANS CHANGING THE WAY YOU LIVE YOUR LIFE. AREN’T YOU WORTH CHANGING YOUR LIFE FOR THE BETTER THROUGH
PROPER NUTRITION??

WHEN YOU WANT SOMETHING BAD ENOUGH THERE ARE NO EXCUSES.
IF YOU WANT SOMETHING YOU GO OUT AND GET IT, RIGHT?

THEN WHY THE CONSTANT EXCUSES WHEN IT COMES TO EATING HEALTHY?
IS EVERY OTHER THING YOU GET WORTH MORE THAN YOUR HEALTH?
HAVE YOU EVEN MADE ANY GOALS FOR FAT LOSS OR FITNESS?
WHERE DOES YOUR HEALTH LIE ON YOUR LIST OF PRIORITIES?
ARE YOU JUST GOING TO KEEP EATING POORLY UNTIL YOU’RE FORCED TO CHANGE?

MAKE EATING HEALTHY A PRIORITY IN YOUR LIFE.
THESE ARE YOUR CHOICES.
CHOOSE THE RIGHT ONES FOR YOUR HEALTH.

METCON:

10-9-8-7-6-5-4-3-2-1
GOBLET SQUAT @55/35
TOES TO BAR

-REST 3 MIN-

4 ROUNDS
RUN 400
5 MUSCLE UPS
12 POWER CLEAN @115/75



CROSSFIT SYOSSET/ MONDAY, AUGUST 23RD

IS THIS YOU?

“MONDAY I’M STARTING MY DIET. NO MORE MESSIN AROUND”.

THEN MONDAY SHOWS UP AND YOU’RE ON FIRE!
YOUR FIRST MEAL IS PERFECT, SECOND MEAL IS GOOD SO YOU FIGURE AFTER WORKING SO HARD YOU’LL GIVE YOURSELF A TREAT.
MAYBE YOU ARE SOMEONE WHO CAN CONTROL YOURSELF AND ACTUALLY HAVE ONLY ONE SMALL TREAT. EVEN THOUGH YOU HAVE ONLY EATEN TWO HEALTHY MEALS.
FOR MOST PEOPLE IT WILL END UP A SUGAR WHIRLWIND FOR THE REST OF THE DAY, UNFORTUNATELY FOR MOST PEOPLE THIS MEANS STARVATION
FOR THE REST OF THE WEEK.

I DON’T KNOW WHERE THIS CAME FROM. THE IDEA OF STARVING YOURSELF TO COMBAT GORGING YOURSELF.
THEN AFTER STARVING YOURSELF FOR 3 HOURS, YOU TRY TO FIGHT ANY KIND OF INGESTION OF NUTRITION WHATSOEVER.
WHEN YOU BECOME SO HANGRY AFTER A STARVING YOURSELF YOU JUST GO CRAZY AND EAT EVERY SPEC OF SUGAR IN THE HOUSE.
NEXT MORNING YOU FEEL LIKE ABSOLUTE CRAP. YOU’RE SO UPSET AND DISAPPOINTED IN YOURSELF THAT YOU JUST END UP GIVING UP AGAIN.

DOES THIS RESEMBLE YOUR HEALTHY EATING JOURNEY?

THE ONLY PERSON WHO CAN CHANGE THIS CYCLE IS YOU.
NO DUMB ASS DIET FAD OR SOME AMAZING HOME GYM INVENTION WILL DO THAT FOR YOU.

UNTIL YOU DECIDE TO FUCK THE EXCUSES AND START ACTUALLY DOING, NOTHING WILL CHANGE.

TAKE CONTROL OF YOUR LIFE AND MAKE YOUR OWN DECISIONS.
STOP LETTING THE DIET AND SUGAR INDUSTRY MAKE YOUR DECISIONS FOR YOU!

METCON:

5 ROUNDS
5 OVERHEAD SQUAT @135/95
50 DOUBLE UNDERS

-REST 5 MIN-

DOUBLE KETTLE BELL COMPLEX:

20 MINUTE AMRAP WITH PARTNER.
YOUR REST IS WHEN YOUR PARTNER GOES.

10 SWINGS @55/35
8 CLEANS
6 REVERSE LUNGE RACK POSITION (3 EACH LEG WITH HEAVY WEIGHT, 6 WITH LIGHT)
4 JERKS



CROSSFIT SYOSSET/ FRIDAY, AUGUST 20TH

LET ME START BY SAYING IF YOU HAVE OR HAD CHOSEN TO RID YOURSELF OF THE DEVIL.
THIS IS OR WOULD HAVE BEEN ALMOST TWO MONTHS OF EATING HEALTHY!
DO YOU KNOW WHAT ONLY TWO MONTHS OF EATING HEALTHY CAN DO TO YOUR BODY?!?!

TIME PASSES ANYWAY, YOU CAN CHOOSE TO LOOK THE SAME AS IT PASSES OR YOU CAN CHOOSE TO MAKE A CHANGE.

MAYBE IT’S THE WHOLE GOAL SETTING THING. IF YOU DON’T HAVE A REASON TO EAT WELL, CHANCES ARE YOU’RE NOT GOING TOO.
SOMETIMES THE OBVIOUS REASON THAT’S RIGHT IN FRONT OF OUR FACES, ISN’T ENOUGH. THIS IS YOUR HEALTH I’M TALKING ABOUT.
MAYBE IF YOU GIVE YOURSELVES A DIFFERENT MORE IMPORTANT REASON, OTHER THAN YOUR HEALTH?

IF YOU WOULD LIKE TO JOIN MYSELF AND OTHERS BY NOT EATING SUGAR OR PROCESSED FOODS TILL MY SURGERY, YOU CAN TRY THAT FOR SOME
MOTIVATION??

NO SUGAR, NO PROCESSED FOODS AND NO CARBS OTHER THAN VEGETABLES (AND PAGELS OF COURSE) TILL
SEPTEMBER 14TH…

THEN YOU CAN SPLURGE.

JUST CHOOSE SOMETHING IMPORTANT TO YOU THAT WILL KEEP YOU MOTIVATED TO STAY ON TRACK.
ONCE YOU GET GOING FOR A COUPLE WEEKS IT’S VERY EASY.

GIVE YOURSELF A CHANCE TO SEE WHAT IT FEELS LIKE TO ONLY EAT HEALTHY FOODS.

ARE YOU NOT WORTH EVEN TRYING TO LIVE A HEALTHIER LIFE?
THIS IS SUCH AN EASY CHOICE, THERE SHOULD BE NO ARGUMENT WITH YOURSELF.

METCON:

5 ROUNDS
BENCH PRESS 8-12 REPS 55-60%
KETTLEBELL SWING 10 REPS 100/70

-REST 3 MIN-

WITH A PARTNER
RUN 400 METERS (12 LAPS TOTAL, 6 EACH)

YOUR PARTNER ALTERNATES BETWEEN PLANKS, SIDE PLANKS AND STATIC AIR SQUATS
PENALTY FOR DROPPING BEFORE YOUR PARTER RETURNS IS…
FOR EACH DROP 5 BURPEES AT THE END OF THE WORKOUT.

YOU CAN CHOOSE WHICH STATIC HOLD YOU WANT.

CROSSFIT SYOSSET/ THURSDAY, AUGUST 19TH

HOW DO YOU LOOK AT EVERY NEW DAY?
IS THIS ANOTHER DAY CLOSER TO YOUR GOAL WEIGHT?
IS THIS ANOTHER OPPORTUNITY FOR YOU TO EAT WELL, OR ANOTHER DAY OF GRIEF?

CHANGE YOUR MINDSET.
YOU SHOULD BE LOOKING FORWARD TO A NEW DAY.
IF YOU WERE GOING ON VACATION IN A MONTH, YOU WOULD BE LOOKING FORWARD TO IT, RIGHT?
WHY THEN WHEN YOU HAVE A GOAL WEIGHT TO REACH.
IT’S A FUCKIN NIGHTMARE TRYING TO GET THERE?
IS THE VACATION MORE IMPORTANT THAN YOUR HEALTH?
IS THAT WHAT IT IS?

HERE WE GO!

ARE YOU KIDDING ME?
IT’S ONLY ACCEPTABLE TO EAT SHIT BECAUSE IT’S FORCED DOWN OUR THROATS.
IT’S ONLY ACCEPTABLE TO EAT SHIT BECAUSE 75% OF AMERICANS DO!

IF YOU SAW WHAT YOUR POOR SYSTEM GOES THROUGH WHEN YOU EAT CRAP, YOU WOULDN’T BE EATING IT.
IF YOU ACTUALLY BELIEVED THAT POOR NUTRITION LEADS TO DEPRESSION, ANXIETY, LETHARGY, A SHORTER EXISTENCE, YOU WOULD EAT WELL.
IF YOU SAW HOW YOUR BODY REACTS TO ALWAYS EATING WELL, YOU WOULD CHANGE THE WAY YOU EAT.

IT’S NOT THAT HARD, THERE ARE A LOT OF OTHER THINGS IN LIFE TO ENJOY THAN SHIT FOODS.

EATING WELL CONSISTENTLY IS THE ONLY WAY FOR YOU TO CHANGE THE WAY YOU LOOK.
CONSTANTLY CHEATING AT NIGHT BEFORE BED JUST WON’T DO IT.
YOU NEED TO EAT WELL 24 HOURS A DAY, 7 DAYS A WEEK.

THIS IS YOUR CHOICE, NO ONE OR NOTHING ELSE CAN CHANGE YOU EXCEPT, YOU.


METCON:

1 MILE RUN
2K ROW
100 KNEES TO ELBOW
1 MILE RUN

CROSSFIT SYOSSET/ WEDNESDAY, AUGUST 18TH

THIS IS AMAZING!
SO MANY OF YOU GUYS HAVE ACTUALLY BEEN CHANGING THE WAY YOU EAT!
ALL I WANT IS FOR YOU TO MAKE BETTER CHOICES WHEN IT COMES TO YOUR NUTRITION.
IT’S GOOD TO HEAR SOME OF YOU SAY, “I HEAR YOU TALKING TO ME WHEN I AM ABOUT TO EAT.
SOON EVERYONE WILL JOIN US IN THE FIGHT AGAINST THE DEVIL.

SUGAR IS LIKE “DA FOOSBALL”, THE DEVIL!

EVERYDAY SOMEONE EITHER COMES UP TO ME OR TEXT ME ABOUT HOW WELL THEY HAVE BEEN DOING STAYING AWAY FROM SUGAR!
IN SUCH A SHORT TIME!
WAIT, WAIT TILL YOU HAVE A MONTH OR TWO UNDER YOUR BELT. CONSISTENCY IS KEY!
ONCE YOU ARE CONSISTENT FOR A MONTH, YOU WILL SEE AND FEEL AN ENORMOUS DIFFERENCE.

WHETHER YOU DO THIS OR NOT, THE MONTH IS GOING TO HAPPEN SO YOU MIGHT AS WELL JOIN US IN THE BATTLE.
ONCE YOU FEEL THE DIFFERENCE IN YOUR BODY FROM FEELING LIKE SHIT EVERYDAY, WHICH WE THINK IS NORMAL, TO FEELING
WHAT WE WERE MADE TO FEEL LIKE…

YOU’LL NEVER GO BACK TO THE FOOSBALL AGAIN!

METCON:

4 ROUNDS
RUN 400
10 POWER SNATCH @135/95
25 DOUBLE UNDERS

FOCUS ON YOUR SNATCH, TAKE YOUR TIME TO SET UP FOR EACH ONE AND EXECUTE PROPERLY.
DO NOT JUST RUN THROUGH THEM ALL WILLY NILLY!

REST 5 MIN.

8 ROUNDS EACH. 20 ON/ 10 OFF.
BIKE FOR CALORIES
ROW FOR CALORIES
L-SITS (PULL UP BAR, DIP BAR, OR ON THE FLOOR)
HOLLOW ROCK



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