Daily WOD

CROSSFIT SYOSSET/ WEDNESDAY, MARCH 3RD

I STARTED DOING THE WHOLE 30 ON MARCH 1ST BECAUSE I’M A FAT BASTARD.
I GOTTA TELL YA, IT WAS MUCHO ENJOYABLE BECOMING A
FAT BASTARD.

ISN’T IT SO MUCH EASIER TO BECOME A FAT BASTARD, THAN IT IS TO RID YOURSELF OF THE SO CALLED FAT BASTARDISM WE ALL ABHOR SO MUCH?
THIS IS 100% FACT, IT’S MUCH EASIER TO PUT ON WEIGHT THAN IT IS TOO LOSE WEIGHT.
WHY?
ARE WE THAT ADDICTED TO POOR FOOD CHOICES?
ARE WE ALL SO HABITUAL THAT WE EAT BAD FOOD LATE AT NIGHT?
ARE WE SUCH A FAST FOOD OBSESSED SOCIETY?

IT DOESN’T MATTER, THEY ALL LEAD TO THE SAME THING. BEING A FAT BASTARD.
SO LET ME ASK YOU, WHAT FEELS BETTER THAN LOSING WEIGHT AND FITTING INTO YOUR OLD CLOTHES THAT YOU’VE BEEN KEEPING IN THE BACK OF YOUR DRAWER JUST IN CASE, IN CASE ONE DAY YOU MAGICALLY DROP 30LBS AND GET YOUR FAT ASS BACK INTO THOSE JEANS.
WHEN DOES THAT REALLY HAPPEN? HAVE YOU EVER REALLY CHECKED… IN THE BACK OF YOUR DRAWER?
LET ME ASK YOU, DOESN’T YOUR SKIN AND NAILS AND EVERY OTHER THING ON YOUR BODY FEEL AND LOOK BETTER WHEN YOU EAT WELL?
DON’T YOU SLEEP BETTER AND WAKE UP FEELING LIKE YOU WANT TO GET OUT OF BED!
AREN’T YOUR WORKOUTS SO MUCH BETTER WHEN YOU EAT WELL?

IF THIS IS THE CASE, THEN WHY DO WE CONSTANTLY FIND IT DIFFICULT TO EAT WELL?
IS IT BEING BORED THAT MAKES US EAT SHIT?
IS IT THE COMFORTING FEELING THAT FOOD GIVES US?
I MEAN WE ALL WORK TO MAKE MONEY RIGHT?
WE’LL EVEN WORK HARDER IF WE KNOW WE’RE GONNA MAKE MORE MONEY, RIGHT?
BUT WHEN IT COMES TO EATING WELL AND FEELING GREAT, IT’S NOT AS IMPORTANT.

METCON:

7 MINUTE AMRAP
25 SIT UPS
15 OVERHEAD SQUATS 95/65
25 SIT UPS
15 SWINGS @55/35

-REST 90 SECONDS-

7 MINUTE AMRAP
25 DOUBLE UNDERS
25 GHD SIT UPS
5 FRONT SQUATS @185/115








CROSSFIT SYOSSET/ TUESDAY, MARCH 2ND

LIFT:

HANG POWER CLEAN
3 REPS EVERY 60 SECONDS
7 SETS

METCON:

FOR TIME:
10-20-30-40-50
DUMBBELL SNATCH (50/35)
*15 BURPEE BOX JUMP OVERS (24”/20”) after each round 

– 20:00 Time Cap –

CROSSFIT SYOSSET/ MONDAY, MARCH 1ST

THIS FRIDAY AND SUNDAY THERE WILL BE TWO WOMEN COMPETING, THIS IS A PRECURSOR TO THE EVENT ON APRIL 10TH.
NOT SURE ABOUT THE EXACT TIMES YET, BUT I BELIEVE FRIDAY WILL BE AROUND 11 TO NOON AND SUNDAY WILL BE AROUND 6PM.
ANYONE CAN COME AND WATCH SO IF YOU ARE INTERESTED IN SEEING A YOUNG GIRL SNATCH AND CLEAN MORE THAN YOURSELF, SHOW UP AND WATCH.
AS SOON AS I FIND OUT THE EXACT TIMES, ILL POST IT.
COME DOWN AND WATCH, IT SHOULD BE A PISSER.
TEAM STANK WILL BE THERE AND THE NEW 11:30 CLASS NAME, TEAM SKANK WILL BE THERE ALSO.

LIFT:

BACK SQUAT
PERFORM 3 REPS EVERY 75 SECONDS
3 COUNT ON THE WAY DOWN, HOLD FOR 1 SECONDS AND EXPLODE UP.
7 SETS TOTAL

METCON:

1-1-2-3-5-8-13-21
THRUSTER (95/65)
PULL UP
KEEP YOUR CORE TIGHT THROUGHOUT.

CROSSFIT SYOSSET/ FRIDAY, FEBRUARY 26TH

LIFT:

DUMBBELL PULLOVERS
5 X 8
DO IT WITH ALTERNATING PARTNER
DEEP BREATH IN WHEN YOU BRING THE DUMBBELL DOWN.
BREATH AND PULL WITH YOUR LATS ON THE WAY UP.

METCON:

PARTITION HOWEVER YOU LIKE.
100 CALORIE’S ON BIKE, SKI OR ROW
100 AB MAT SIT UPS
100 HIP EXTENSION ON THE GHD
75 DUMBBELL BENCH PRESS

CROSSFIT SYOSSET/ THURSDAY, FEBRUARY 25TH

LIFT:
PUSH PRESS
5 X 3 EVERY 60 SECONDS

METCON:

“GRETTEL”

10 Rounds for Time:

3 Clean-and-Jerks, 135/95 pound
3 Burpees over the Bar

THIS IS A NEW CROSSFIT “GIRL” THERE’S 7 NEW ONES WE NEED TO GET TO.
THIS WORKOUT SHOULD BE DONE FAST, DON’T TAKE YOUR TIME WITH THIS.
RUN THROUGH AS QUICKLY AS POSSIBLE.
CHOOSE A WEIGHT THAT ALLOWS YOU TO KEEP MOVING.


CROSSFIT SYOSSET/ WEDNESDAY, FEBRUARY 24TH

“HANSEN” HERO WOD
5 ROUNDS FOR TIME

30 SWINGS
30 BURPEE
30 GHD SIT UPS

YOU CAN MODIFY THIS WORKOUT, CUT THE ROUNDS FROM 5 TO 4, OR 3.
OR CUT THE REPS, DO WHAT WORKS FOR YOU.

THE 6AM AND 5:30PM HAVE BEEN A LITTLE CROWDED ON CERTAIN DAYS.
IF THE CLASSES ARE CROWDED AND YOU’RE UNCOMFORTABLE PLEASE WEAR A MASK.
I ENCOURAGE EVERYONE TO WEAR A MASK AT ALL TIMES.

CROSSFIT SYOSSET/ TUESDAY, FEBRUARY 23RD

LIFT:

DEADLIFT
7 X 3
3 REPS EVERY 90 SECONDS @75-85%

METCON:

3 Rounds
10 OVERHEAD SQUAT (135/95)
50 DOUBLE UNDERS
-Straight into-
3 Rounds
10 THRUSTERS (95/65)
50 DOUBLE UNDERS

CROSSFIT SYOSSET/ MONDAY, FEBRUARY 22ND

LIFT:

BACK SQUAT
10-5-10-5-10-5
COMPLETE THE 10 REPS @50%
COMPLETE THE 5 REPS @70-75%
TAKE 90 SECONDS BETWEEN SETS

METCON:

3 x 5 MINUTE AMRAPS WITH 1 MIN REST INBETWEEN

THE FIRST 5 MINUTES:
12/9 CALORIE BIKE
10 TOES TO BAR

1 MIN REST

THE 2ND 5 MINUTE AMRAP:
12/9 CALORIE BIKE
5 BURPEE PULL UP

1 MIN REST

THE LAST 5 MINUTES
12/9 CALORIE BIKE
5 POWER CLEANS @165/115

CROSSFIT SYOSSET/ FRIDAY, FEBRUARY 19TH

HAS EVERYONE LOST THE EXTRA 20LBS OF BLUBBER YOU ALL PUT ON DURING THE QUARANTINE?
I KNOW, THERE’S NO SHAME IN IT. WE WERE STUCK AT HOME WITH THE STRESS OF “WHAT THE FUCK IS GOING ON”
SYNDROME.
IT’S EASY TO LET STRESS AND ANXIETY TAKE OVER AND BEFORE YOU KNOW IT YOUR DOORDASH BILL LOOKS LIKE A NIGHT OUT AT A STEAK HOUSE
AND YOUR SCALE IS SCREAMING IN PAIN EVERY TIME YOU WALK TOWARDS IT.

THE “MY FITNESS PAL” APP ON YOUR PHONE HASN’T BEEN OPENED IN A YEAR!
YOU’VE COMPLETELY DESTROYED YOUR JUNK CABINET WITH ALL YOUR FAVORITE SHITTY FOODS INSIDE, THINGS GOT SO BAD THE MCDONALDS DUDE KNOWS YOUR NAME BY HEART.
WELL, HOPEFULLY YOU’VE PUT ALL THIS NONSENSE IN THE PAST AND HAVE PAVED YOUR WAY BACK TO THE FITNESS FREAK YOU USED TO BE, PLUS THERE’S ONLY SO MANY PLACES YOU CAN GO NOW THAT YOUR CLOTHES DON’T FIT ANYMORE.
SO BEFORE GOING TO THE MALL AND LOADING UP ON A NEW WARDROBE, LET’S DO THE RIGHT THING AND GET YOUR ASSES BACK IN SHAPE.

METCON:

ROW 1000
BENCH PRESS 25 REPS
GHD SIT UPS 25 REPS

“REST 1 MINUTE”

ROW 750
BENCH PRESS 50 REPS
GDH SIT UPS 50 REPS

“REST 1 MINUTE”

ROW 500
BENCH PRESS 75 REPS
GHD SIT UPS 75 REPS
*****USE A WEIGHT ON THE BENCH THAT ALLOWS YOU TO GET AT LEAST A 40% OF THE REPS WHEN YOU START THE SET WITHOUT REST, YOU CAN CHANGE THE WEIGHT FOR EACH SET*****
*****SUBSTITUTE FOR GHD SIT UPS, YOU CAN DO CRUNCHES, AB MAT SIT UPS, V-UPS, ETC…*****



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