Daily WOD

Crossfit Syosset/ Thursday, December 7th

Friday Nights Classes have been eradicated from this weeks schedule due to this weeks party
The Weekend classes will be on as normal.

Directions: Entrance to the VW development (between LIE and Rt 110), Turn onto Pinelawn Rd, then turn onto McGovern Drive, in Melville. Make the first right into the Development onto Easterling Ave. After you check in at the gate, keep going straight on Easterling Ave to the end. You’ll see the playground ahead with the Clubhouse just to the right. Make a right onto Rivendell Court, loop around to the Clubhouse and the parking lot.

Again Everyone bring a bottle of liquor.
See you there!


Bench Press
7 x 3
90 seconds intervals


Double Kettlebell Swings  @55/35
Double Kettlebell Thrusters  @55/35
Toes To Bar

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Crossfit Syosset/ Wednesday, December 6th

Ok, Here’s the secret Address I been hiding from you all!
The Address of the Party is… Hmm, Well  Umm type in McGovern Drive in Melville.
McGovern is off of Pine Lawn it is South of Rte 110.
Now that you have the address, the Party starts at 7pm.
Just bring some liquor or a Dessert.
If you have trouble finding the place, Keep looking.


Back Squat
7 x 5
Try the weight from last week for the first several sets and see if you can go up. If not, keep it the same from last Wednesday
2 Min Interval


3 Rounds
10 Squat Snatch @155/115
20 Burpees

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Crossfit Syosset/ Tuesday, December 5th


Clean and Jerk
60 seconds intervals

Study this video, it’s very simple and very short but if you sit and actually pay attention it’s very telling.   Be aware of Bar placement and Bar Path, be aware of your set up and your body movement as you progress through the lift.  Notice the patients the lifter has when going through the first and second pull before pulling under the bar.  Notice the position of the bar on his thighs when he explodes.  Seriously, watch this and try to get something from it.  Surprise me tomorrow and show me you really care about your Clean and i’ll be the happiest person alive.



Deadlift @55-60%
Handstand Push ups



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Crossfit Syosset/ Monday, December 4th

I think there seems to be a little confusion with the Christmas Party.
*First of all, the Date of the Party is This Friday the 8th of December 2017.
We have never been to this Venue before so I can see the Befuddlement in Everyone.

*The “Clubhouse” as I had mentioned it a week ago could easily have been questionable due to the fact that it had mentioned it like Ivan was the owner of the clubhouse.
The Clubhouse happens to be a Party room in the Complex that Ivan lives in!  That’s where the “Ivan” comes into play!
Other than that, there is no “Ivan” LOL  Of course I don’t mean that Ivan is very important.
I’ll get the exact Address and send it out this week.

Thanks Very much for Setting this Up from your home town Ivan!!

*The party will start at 7pm, so I guess i’ll see you all at 8pm.

*All you need to bring is a bottle, not an empty bottle.  A real bottle of liquor or beer whichever you would like to bring is fine

*I will have plenty of Good Bad for you food, I asked about the healthy way but didn’t get much positive feedback.  So I went with the Crappy for You Food.

*We also got DJ Kosta Koolio Da Julio, straight outta the 90’s bringing the Funky beats of the Battle of the DJ’s Era!
It’s truly a gift to have Kosta Da Koolio bless us with his Vinyl Shredding.  Big ups to Kosta and his lovely wife who also joins the show with her beautiful voice, I hear she sings songs of the 80’s like Shannon (Let the Music Play), Chaka Kahn (I feel for You),  and Sheila E.  (The Glorious Life) Yes, Yes you will be given the gift of Music Straight from the Microphone of DJ Kosta!

Thanks Very much for this Kosta and Noni!!!!


Back Squat
10 x 2 @ A heavier weight from last Monday, whether it be 1 or 2 lbs just as long as it is heavier.  Last week was 18 reps @6 x 3
This week is 20 reps total but should be more doable with the scheme.
Do Not keep the weight the same as last week, even if you go up 1/2 lb (there are 1/4 lb plates)


For Time
100 Pull ups
100 Push Ups
100 GHD Sit ups
100/60  Calories Bike
You can partition however you may like too.  10 x 10, 4 x 25, etc…

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Crossfit Syosset/ Thursday, November 30th

It’s amazing the size difference in full grown adults!

Actually Nick may be a different species based on his size he could be of the African Molowahahee Tribe!  I believe Manute Bol is another one from the same tribe.
Manute and Nick are of the same person or maybe Joanna is of the Norwegian Toddlerooski Tribe, Joanna and the Smurfs maybe from the Toddlerooski Tribe.  They certainly resemble each other.

Anyway there both Awesome People so who cares what Tribe they are from!


Bench Press


15 Min Amrap
20/15  Calorie Row
15 Push Ups
10 Hang Power Snatch @115/85

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Crossfit Syosset/ Wednesday, November 29th

The Sweatshirts are in!
And cause you caught me on a good day I’m going to but them all for you as Christmas Gifts!
Yes, If you ordered one or even two Merry Christmas or if you celebrate something else, Happy and Merry to whatever that is!

I even got you Christmas Bags for your Sweatshirts!  Yay, you can reuse them on another gift!
Right, Right I know you don’t do that.  Nobody does that’s, that’s why there were several hundred bags where I got them cause no one does that.
Anyway, the sweatshirts will be in there little blankets like little pigs at the gym with your name on the bag.  OOOPs you can’t use it again your name is on it.  Sorry !
Please when you look for your Sweatshirt DON’T throw the bags and sweatshirts all over the place, just nicely look for your name and take your bag without causing a mess.  Muchos Graci-ass

*****Also, this is important… too some of you.
We moved the Christmas Party again back to the December 8th at 7pm.
This time it will be at Ivan’s Clubhouse like Mickey Mouse Clubhouse I’ll have the exact Address soon and I’ll be sure to post it.


Back Squat
8 x 4
Add weight from last week
2 minute interval


15 Min Amrap

5  Pull ups
7  Deadlifts @225/135
10 Swings @70/55

Crossfit Syosset/ Wednesday, November 29th Read More »

Crossfit Syosset/ Tuesday, November 28th

Some of you guys may have heard me today say something like “try and finish this workout in around 18 minutes
For those that I didn’t explain it too, here’s the reason.
The whole idea behind Crossfit is Intensity right?  In case you haven’t heard this enough.
The first thing to look at when doing a workout is time, you are supposed to stay within a certain time constraint.
What is that?
Well, it is around 3 minutes within the time that the pro’s do the workout in.  Monday’s workout being around 13-14 minutes so we should finish in around 17 minutes, I said 18 because it is a little longer than most.
Now I am by no means saying you are pro’s nor should you be doing the workouts in the same time as a pro.
I am simply saying that they want you (Crossfit Hq) to finish around the same time as them.  How do we do that you ask?

Well, we modify.  Just like we do to every workout that we either can’t do Rx or need to shorten it up a little bit.
Remember, Rx doesn’t mean anything, it’s not you against anyone else doing Rx.
What does matter is your time for yourself and that your workouts are intense enough to elicit the effect we are after to get the results we want.

So using this workout let’s say you did finish it in 16 minutes by modifying it.  The next time you do it you would take some of those modifications away and see if you can keep the same time and so on and work towards completing the wod in the same time (16 min) with Rx weight.
This is how it is supposed to be done.  Unfortunately  a lot of you don’t like to do anything less than what is on the board.
This is unfortunate cause all this will do is put you in a greater chance of injury prone moments.
Try and get away from the Rx and focus more on keeping the workout intense, short and varied even the modifications need to be varied.


Shoulder press

6 x 6
75 second interval


5 Rounds
5 Handstand Push Ups
7 Clean @155/105
9 Toes To Bar

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Crossfit Syosset/ Monday, November 27th

I hope everyone had a great Holiday, I found the perfect picture for the holiday season.

This is so true, everyone still thinks to starve themselves to lose weight.
You would think after years of the same thing over and over that people would stop doing it.
Starve themselves, binge and get Fatter!
Starve themselves, binge and get Fatter!

Eat a lot and lose weight, starve yourself and get Fat!
One day, it will kick in!


Back Squat
6 x 3
Add 5 lbs from last Monday
2 Min Intervals


50 Reps of Each
Box Jumps @24/20
Jumping Pull ups
Kettlebell Swings
Knees to Elbows
Push press @45/35
Back Ext.
Wall Balls 20/14
Double Unders
This workout should be done between 13 and 18 Minutes
Choose your weight and modifications accordingly
You really should try and finish the workout in the allotted amount of time, I know that most of you will try and do more than what is Rx’d instead of doing it how it should be done.  But all I can do is tell you what should be done.

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