Daily WOD

Crossfit Syosset/ Wednesday, November 16th

There seems to be a constant issue with most people and Oly Lifts:
unnamedFull Extension!!!!  Everyone seems to forget to come to Full Extension, meanwhile that is the only move that gets the weight up up up and away!   Your arms pull you down under the bar, they don’t pull the bar up ironically that is what the extension is for.  So if you look at it, most of you pull with your arms to get the bar up instead of using your Triple Extension and then have nothing left to pull yourselves down under the bar.

Try working on these two moves and your Oly Lifts will improve.
Work on Your Extension from a hang position continuously extending and reseting over and over with your arms taught and shoulder blades back.

Hollow Rock
30/30 3 Set ea

Shoulder Press
8 Reps: 1 Min Rest / 5 Reps: 1 Min Rest / 3 Reps: 1 Min Rest / 1 Rep: 2 min Rest / 1 Rep: 2 Min Rest / 1 Rep

50 Reps Box Jumps @24/20
40 Cal Rower
30 Hang Power Clean @135/95
20 Hang Power Snatch (same weight as HPC)
20 Hang Power Snatch
30 HPC
40 Cal Rower
50 Box Jumps

Crossfit Syosset/ Tuesday, November 15th

Tonight is the Grand Opening party of My Buddy John Onrush’s Golf Academy.  He invited all of us to the party, it’s from 6-10pm.  A shit load of food and booze, he’s giving away prizes also if anyone is interested.   let me know if you would like to go and check it out.  Especially those of you into golf, his facility for golf is great.
Stiff Leg Deadlift
3 x 15
For Those Flexible Ones Stand on a 45 lb Plate when you do them

Squat Clean
Find 1 Rep Max
Take 1 min Rest between singles until you reach your old max then start taking 2 min rest
use 3 singles to find you max, not 10

Cal Bike
Toes To Bar/ Knees to Elbows/ GHD Sit ups/ or Ab Mat (Ab Mat Rep Scheme 42-30-18)

Crossfit Syosset/ Monday, November 14th

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.
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!!!

Hollow Rocks
V Ups
30/30 3 sets ea

Front Squat
Find 1 Rep Max
8 reps: 1 Min Rest / 5 reps: 1 Min Rest / 3 reps: 1 Min Rest / 1 rep: 2 min rest / 1 rep: 2 min rest / Final Rep

Amrap in 3 Min
Row 500/400
Wall Ball  20/14
3 min Rest
4 Rounds

Crossfit Syosset/ Friday, November 11th

This Sunday the 13th is the Grand Opening/ Charity Party, we’ll be starting somewhere around 10am.
I got food from Testarossa.
We are going with the patriotic theme do the Veterans day and the Election year!
So wear Red White and Blue to celebrate!   Bring anyone you want,  Except  Crappy people I hate Crappy people.
Get your friends and family to come.
Post this shit on Social media, I mean I know I’m the king of Social Media but I can use a little help.

If you haven’t signed up for the Fat Truck yet there are still spot open, so get in the truck and know your Fat Percentage it’s worth it.  Every time he comes theres always someone who says “Damn I shoulda done it”

Here’s the new Logo, yes we changed it for good this time:

It’s the one on the right, I couldn’t get the other one off the screen.

Amrap Double Unders in 5 minutes

Power Snatch
Find your 1 Rep Max

3 Rounds
Run 400
21 Swings @55/35 (Overhead)
12 Pull ups

Crossfit Syosset/ Thursday, November 10th

The Night hours on Friday the 11th have changed..  Well just one class, there will be no 6:30 pm class.
Normally the classes go till 7:30 pm on Friday nights.  So this Friday the last class will start at 5:30 and go till 6:30pm.

Sorry for any inconvenience.

Shoulder Press
1 Rep MAX

Overhead Squat
1 Rep MAX

12 Min Amrap
5   Power Clean @165/115
10 Toes to Bar
15  Push Ups

Crossfit Syosset/ Wednesday, November 9th

He’s Back, Shirtless!!!!!!!!
Kusinetz!!!!!   Turn off the Heat and Crack the Windows the human Polar Bear is back in town!!!
After a short Sabbatical he decided to make his return:
And Already it was too hot for him this morning at 43 Degrees.

“Frenchy” after completing the 20th round of the Burpee Ladder:
21o Bupee

Skill:  30/30 3 minute ea. exercise
Hollow Rock
Planks (15 Sec. regular plank, 15 seconds PULLING!)



First posted March 12, 2008
115-lb. thrusters, 21 reps
15-ft. rope climbs, 12 ascents
115-lb. thrusters, 15 reps
15-ft. rope climbs, 9 ascents
115-lb. thrusters, 9 reps
15-ft. rope climbs, 6 ascents


Crossfit Syosset/ Tuesday, November 8th

9:30 am class tackling the Burpee Ladder!

How’s the new flags look?
If anyone wants to bring one of their flags in to hang, please do so.flags


1 Rep Max


Amrap in 15 minutes
2 Muscle Ups
4 Hang Snatch @155/105
Run 200

*****Remember this Sunday the 13th is the Grand Opening / Charity Event !!!!!*******

Crossfit Syosset/ Monday, November 7th

This Sunday the 12th we’ll be having our Grand Opening Party and some sort of Charity Event.  Originally it was supposed to be Barbells for Boobs but Lindsay didn’t like that Idea so she changed it, which in turn makes us have to change it.
We’ll be starting the festivities at 11 am.
Everyone show up, I’ll get some fun shit oh and bring some peeps with you too torture into joining.

Amongst all this moving and stuff how has everyone been doing on there diets?
Don’t let that go!  Your diet is the most important part of looking great.  Which is why it’s the hardest part.
Working out is easy right?  Eating well however is the more difficult part.  But, if you want to look awesome you have to eat well.
If you don’t know what to do try just eating clean, meat, veggies, good carbs, good fats and at least 6 times a day.
It doesn’t have to be perfect but it has to be something right?

Eating well can be difficult at times.  If you’re not eating enough food it can be very difficult!
I know when I am hungry I get cranky.  So cranky to the point my whole demeanor changes and I start to look funny!!

That’s not a happy place!  So make sure you eat enough, if you’re hungry after the first two weeks of eating well you are definitely not eating enough food!!
You have to eat!!!  If you eat well you will not get fat!!
Speaking of Fat, who’s doing the Body Fat Truck?  He’ll be here this weekend, the sign up sheet is in the window at the gym.
There’s not many people signed up, he can’t make it unless there is a good number of people

Hollow Rock
30/30 3 sets each

Back Squat
Find your 1 rep max
Use something like this
10 Reps
8 Reps
5 Reps
3 Reps

Burpee Ladder
1st minute 1 Burpee
2nd minute 2 burpee
3rd minute 3 burpee
4th minute 4 Burpee
and so on…
Try to go as far as you can
give this a real go ahead!
Don’t just say “this sucks and not try hard”

Crossfit Syosset/ Friday, November 4th

Here’s some important info:
The original planned grand opening and Barbells for boobs for this Sunday has been moved to Next Sunday, which would be the 13th.
I don’t think the charity will be Barbells for Boobs, I think Linsay decided to have a different charity event and you know what happens when Linsay says she wants something!  It has to happen!

Here’s Amy Winters training as hard as she can.  For those of you who think you can’t do Crossfit or think it’s too hard for you or just generally like to make excuses maybe you should tell Amy your excuses and see how she feels about them.
This chick knows how to train.  She doesn’t take her training lightly not to mention her running.
I think Amy may be able to outrun Tucci!!!
I’m not saying she can, just saying maybe it’s possible, but I don’t know.
Just throwing it out there


Life doesn’t accept excuses,  Just perseverance and determination.

Assault Bike Sprint
As many calories in one minute

1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
Perform this Complex at the top of every minute for 7 Minutes

10 Rounds
10 Deadlift 135/95
10 Push ups
For Time


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