Daily WOD

SO, IM SURE YOU HAVE SEEN THE INSTAGRAM POST I POSTED TODAY.
NOW THAT I AM A INSTAGRAM ENTHUSIAST LET ME TELL YOU HOW THIS WORKS.
FIRST LET ME TELL YOU WHAT I AM TRYING TO DO.
AS MOST OF YOU KNOW THERE IS A HUGE MISCONCEPTION OF WHAT WOMEN PERCEIVE CROSSFIT.
WHETHER THEY THINK THEY’RE  GOING TO GET TO BIG, THEY’RE GOING TO GET INJURED, OR IT’S A VERY INTIMIDATING ENVIRONMENT.

NO MATTER WHAT IT IS IT’S ALL BULLSHIT AND FRANKLY I AM SICK OF IT.
EVERY WOMAN THAT GETS UP THE COURAGE TO TRY IT OUT LOVES IT, THEY SEE THAT ALL THOSE FALLACIES OUT THERE ARE JUST THAT, UNTRUE.
I AM ON A MISSION TO CHANGE THE WAY WOMEN THINK OF CROSSFIT.
HERE’S HOW WE ARE GOING TO DO IT.
FROM WHAT I AM TOLD, I MEAN FROM WHAT I KNOW OF THIS INSTAGRAM I POST THE PICTURE FIRST, THEN ALL YOU LOVELY WOMEN IN THE GYM TAKE MY POST AND SEND IT TO YOUR FRIENDS AND TELL THEM TO FOLLOW THE CROSSFIT SYOSSET INSTAGRAM PAGE.
I’M GOING TO BE POSTING PICTURES AND WRITING LITERATURE ABOUT NOT ONLY THAT ALL THESE MYTHS ABOUT CROSSFIT ARE A PILE OF CRAP, BUT I’LL BE POSTING OTHER INFO ON CROSSFIT AS WELL AND HOW IT WILL HELP WOMEN LOOK THE WAY THEY HAVE WANTED TO FOR YEARS BUT HAVE BEEN STUCK ON RIDING A BIKE OR PLAYING WITH A BARRE OR A POLE (BY NO MEANS DO I MEAN STRIPPER POLE)
C’MON MAN IF YOU WANT TO LOOK FIT AND ATHLETIC YOU HAVE TO TRAIN HOW ATHLETES TRAIN, NOT LIKE YOU’RE RIDING IN THE TOUR DE FRANCE.

IF I AM INCORRECT ABOUT WHAT I POSTED ABOUT HOW TO GET THE POSTS OUT THERE PLEASE DON’T BE SHY, LET ME KNOW HOW TO DO IT.  I MEAN YA KNOW I’VE BEEN AN AVID USER OF INSTAGRAM FOR 30 YEARS NOW BUT I’LL TAKE CRITICISM WELL.

LIFT:

SNATCH AND POWER SNATCH
2 REP EMOM
@75%

WORKOUT:

3 RDS
ROW 1,000/800
15 FRONT SQUAT @135/95
15 BURPEE

LIFT:

BULAGRIAN SPLIT SQUAT  W/ BARBELL
10 REPS EVERY MIN FOR 5 MINUTES
ONE LEG AT A TIME

WORKOUT:

RUN 800
42 SWINGS
24 PULL UPS
RUN 400
42 SWINGS
24 PULL UPS
RUN 800
42 SWINGS
24 PULL UPS

SO I KNOW SOME OF YOU HOPPED IN THE BODY FAT TRUCK THIS WEEKEND AND FOUND OUT SOME BAD NEWS.
NOW YOU HAVE TO MAKE A DECISION ABOUT WHAT YOU ARE GOING TO DO ABOUT IT.
ARE YOU GOING TO KEEP EATING THE SAME THING YOU HAVE BEEN EATING AND GET THE SAME RESULTS OR ARE YOU GOING TO CHANGE IT UP AND MAKE SOMETHING HAPPEN?

HERE’S THE SECRET TO EATING WELL!

YOU NEED TO COMMIT TO EATING WELL, JUST SAYING I’M GOING TO START MONDAY OR I NEED TO START EATIN WELL ISN’T ENOUGH.
YOU HAVE TO MAKE A COMMITMENT TO SIT DOWN AND ASK YOURSELF WHY YOU WANT TO START EATING WELL, WHAT’S IT GOING TO MEAN TO YOU IF YOU CHANGE YOUR BODY.

YOU NEED TO MAKE A PROMISE TO YOURSELF THAT YOU ARE GOING TO EAT WELL PERIOD AND THERE IS NO WAY YOU ARE GOING TO FUCK THIS UP
UNTIL YOU DO THIS NOTHING WILL CHANGE.

LIFT:

DEADLIFT
3 REP EMOM
8 MINUTES TOTAL

WORKOUT:

RUN 400
21-15-9
POWER CLEAN @135/95
RING DIP
RUN 400

HOW DID EVERYONE’S BODY FAT TURN OUT?
WORSE THAN OR BETTER THAN?
AS FOR MYSELF LET’S JUST SAY I STARTED CRYING WHEN I FOUND OUT THE RESULTS.
I FELT LIKE A LITTLE PUDGY 6TH GRADER GETTING PICKED ON BY THE BODY FAT GUY, JIM.
ANYWAYS AT LEAST NOW YOU KNOW WHERE YOU ARE AT AND YOU CAN MAKE A PLAN TO GET WHERE YOU WANT TO BE, THIS IS WHY I DON’T UNDERSTAND WHEN PEOPLE SAY “I KNOW I’M FAT I DON’T NEED TO BE TOLD BY A MACHINE”.
THAT MAKES NO SENSE BECAUSE YOU DON’T KNOW HOW FAT YOU ARE!  SO HOW ARE YOU SUPPOSED TO MEASURE YOUR PROGRESS IF YOU DON’T HAVE A PLACE TO START FROM.
THAT LOGIC WOULD BE THE SAME AS SAYING “WELL, ALL THE CROSSFIT GAMES ATHLETES ARE FIT SO NO BODY WINS”
SILLY, PURE SILLYNESS.
IT’S JUST AN EXCUSE AS IS EVERY OTHER REASON FOR NOT DOING IT.

I DO THIS FOR YOU GUYS, NOT FOR ME.  SO I DON’T GET UPSET THAT YOU DONT WANT TO DO IT, I JUST DON’T UNDERSTAND IT.
BUT, I GUESS I SHOULD JUST LET IT GO AS LONG AS YOU ARE ALL HAPPY WITHOUT DOING CONTESTS.
IT WAS PURELY A WAY TO HELP WITH YOUR PROGRESS, NOTHING ELSE.

*****YOGA IS TOMORROW MONDAY AT 8:45 AM.  IF YOU ARE GOING TO TRAIN AT 8 OR 8:15 THAT IS FINE JUST HAVE TO BE DONE BEFORE 8:45.*****

LIFT:

BACK SQUAT
2 REP EMOM @80%
FOR 8 MINUTES TOTAL

WORKOUT:

8 MIN AMRAP
3 THRUSTERS @165/115
6 PULL UPS C2B
9 V UP

THERE’S NOT MANY PEOPLE SIGNED UP FOR THE FAT TRUCK, I’M PERPLEXED.
CAN SOMEONE PLEASE SEND ME AN EMAIL THAT EXPLAINS WHY IT IS THAT NOT VERY MANY PEOPLE
WANT TO FIND OUT THERE BODY FAT TO ENTER A CONTEST THAT WILL KEEP THEM MOTIVATED TO LOSE FAT BEFORE THE SUMMER STARTS?

ANYONE, I NEED AN EMAIL SO I’LL STOP THINKING THAT THIS CONTEST IDEA IS ACTUALLY A GOOD IDEA TO KEEP EVERYONE FOCUSED ON THEIR DIET.

FINDING OUT YOUR BODY FAT SO YOU CAN WORK ON BRINING IT DOWN IS LIKE AN NFL QUARTERBACK TESTING HIS ARM STRENGTH, IT’S LIKE A SPRINTER TESTING HIS 100 METER TIME.
TESTING YOUR BODY FAT IS LIKE A WOMAN STEPPING ON THE SCALE!!!
WHY WILL YOU STEP ON A SCALE EVERYDAY OF YOUR LIFE BUT NOT GET YOUR BODY FAT TESTED??
WHY?
WHY?
WHY?
WHY?
I DON’T UNDERSTAND, YOU’LL DO SOMETHING LIKE HOP ON THE SCALE WHICH MEANS ABSOLUTELY NOTHING BUT YOU WON’T TEST YOUR BODY FAT.

I DON’T KNOW, I’M AT A LOSS.

LIFT:

BENCH PRESS
5 REP EMOM
10 MINUTES

WORKOUT:

27-21-15-9
CAL BIKE
TOES TO BAR
BURPEE

THERE’S STILL SPACE IN THE BODY FAT TRUCK.
I HAVE HEARD SOME SPECULATION ABOUT THE DUNK TANK BEING DIRTY FROM EVERYONE GETTING TESTED IN IT.
I AM HAPPY TO REPORT THAT THERE IS A FULLY FUNCTIONAL FILTER SYSTEM NOT UNLIKE THE ONE BY A POOL.
THERE IS NOTHING TO WORRY ABOUT WHEN GETTING DUNKED OTHER THAN WORRYING ABOUT HOW CHUNKY YOU ARE.
SO MAKE SURE YOU SIGN UP FOR THE 5TH
HERE IS THE LINK, AGAIN.
https://crossfitsyosset.us2.list-manage.com/track/click?u=58a8eae5c048e12295609b05b&id=8cd0c6ac79&e=8e19b6b117

LIFT:

THRUSTER
2 REP EMOM
FOR 10 MINUTES

WORKOUT:

12 MIN AMRAP
12 BOX JUMPS @30/24
9   SNATCH        @135/95
3   OVERHEAD SQUAT @135/95

 IT’S BACK!
SUNDAY IS TRACK DAY WITH YOUR VERY OWN TRACK AND FIELD COACH NICK TILLMAN, NICK HOLDS THE RECORD FOR THE DECATHLON BACK IN 1995.  NICK TOOK HOME THE GOLD IN EACH EVENT AND WAS ON HIS WAY TO THE OLYMPICS WHEN HE WAS SUDDENLY SIDELINED WITH A HAND INJURY.  AFTER EXTENSIVE SURGERY NICK WAS LEFT WITH A DEFORMED HAND THAT NOW RESEMBLES A HOOK NOT UNLIKE THAT OF THE FAMOUS CAPTAIN HOOKS HAND WHICH IS ACTUALLY A HOOK.
BUT THIS DIDN’T STOP MR. TILLMAN FROM HELPING OTHERS PURSUE THEIR SPRINTING DREAMS, SO NOW HE DONATES HIS TIME ON THE TRACK HELPING ATHLETICALLY UNGIFTED PEOPLE LIKE US MAKE THE MOST OUR OF A SUNDAY AFTERNOON!

SO DON’T SIT HOME ON SUNDAYS FEELING YOUR WAISTLINE GROW WHEN YOU CAN BE OUT RUNNING ON A GLORIOUS SUNDAY AFTERNOON WITH COACH TILLMAN.
THIS SUNDAY THE 5TH KICKS OFF THE RUNNING SEASON, HOPE TO SEE YOU THERE.

PLACE:  COLD SPRING HARBOR HIGH SCHOOL
TIME:    10:45 AM

LIFT:

POWER CLEAN
3 REPS EMOM
10 MINUTE TOTAL

WORKOUT:

“HELEN”

3 RDS FOR TIME
RUN 400
21 SWINGS @55/35 (OVERHEAD)
12 PULL UPS

AS I SAID IN YESTERDAY’S POST THE BODY FAT WEIGHT IN IS MAY 5TH, THIS SUNDAY.

THE TRUCK WILL BE HERE ALL DAY SUNDAY BUT YOU NEED TO SIGN UP FOR IT BEFORE HAND.
LIKE I SAID THERE WILL BE A CASH PRIZE AND I NEVER GO LOW SO YOU WILL WANT TO SIGN UP IF YOU LIKE “CASH”!
ANYWAY HERE IS THE LINK TO SIGN UP:
https://crossfitsyosset.us2.list-manage.com/track/click?u=58a8eae5c048e12295609b05b&id=8cd0c6ac79&e=8e19b6b117

SIGN UP!
YOU ARE HERE TO LOSE FAT AND LOOK FUCKING AWESOME, WHY NOT TAKE ADVANTAGE OF A CONTEST THAT WILL KEEP YOU MOTIVATED?   YOU NEED TO LOOK AT EATING THE SAME AS WHEN YOU GO TO THE GYM, WHEN YOU EAT IT IS YOUR TRAINING SO WHEN YOU EAT WELL YOU HAD A GOOD WORKOUT, WHEN YOU EAT SHIT YOU HAD A SHITTY WORKOUT.
SO IF YOU’RE ALWASY EATING SHITTY YOU’RE HAVING A SHIT WORKOUT ALL DAY EVERYDAY!

LISTEN, IT’S ALL DIET!  YOU WANT ABS?  CONTRARY TO WHAT YOU BELIEVE ABOUT DOING AB WORK ALL THE TIME OVER AND OVER, IT WILL NOT GIVE YOU THE ABS YOU’RE LOOKING FOR UNLESS YOU EAT RIGHT!
NO MATTER WHAT IF YOU DON’T EAT WELL YOU WILL NEVER LOOK THE WAY YOU WANT TOO, AND I KNOW HOW YOU WANT TO LOOK, YOU WANT TO SEE YOUR DEFINED MUSCLES NOT YOU GLOBULAR, SMOOTH AND PORTLY ADIPOSE TISSUE!

JUST DO IT!
IF YOU ARE HAVING TROUBLE GETTING YOUR EATING ON POINT YOU MAY WANT TO GET SOME HELP, BRITTANY HAS BEEN HAVING A LOT OF SUCCESS NOT ONLY PEOPLE AT THE GYM BUT ALSO PEOPLE FROM ALL OVER.  SHE SIT DOWN WITH YOU AND FIGURES OUT THE BEST POSSIBLE WAY FOR YOU TO KEEP EATING THE THINGS YOU LOVE TO EAT BUT UNDER CONTROL.  SOME OF HER CLIENTS INCLUDING ROB ESPOSITO WHO MOST OF YOU KNOW FROM THE GYM HAVE LOST OVER 50 LBS.  EATING WELL IS SOMETIMES DIFFICULT ON YOUR OWN SO GETTING HELP MAY BE WORTH IT.
IF YOU ARE INTERESTED IN CONTACTING HER YOU CAN GO UNDER “ABOUT CROSSFIT” ON OUR PAGE AND THEN CLICK ON HER LINK ON THE SIDE BAR.  OPTIMUM NUTRITION.
IF YOU ARE SERIOUS ABOUT LOOKING GOOD THIS SUMMER AND NOT JUST SAYING IT THIS YEAR COULD BE DIFFERENT.

NOW C’MON AND GET YOUR MIND RIGHT AND SIGN THE FUCK UP!

LIFT:

WALKING LUNGES
WITH A PARTNER ON ONE SIDE OF THE GYM AND THE OTHER SIDE IS YOU, YOU GRAB TWO HEAVY ASS DUMBBELLS AND LUNGE TO YOUR PARTNER.  WHEN YOU GET THERE YOU HAND OFF THE DUMBBELLS TO YOUR PARTNER AND WALK BACK TO WHERE YOU STARTED WITH YOUR PARTNER AS THEY CARRY THE DUMBBELLS AND YOU SCREAM AT THEM TO MOVE THEIR ASSES!
WHEN YOU GET BACK YOU TAKE THE DUMBBELLS AND THEY WALK AND SCREAM AT YOU BACK TO WHERE THEY STARTED.
YOU REPEAT THIS CONTRIVE UNTIL EACH ONE OF YOU HAS LUNGED 10 TIMES SO 20 ALL TOGETHER.

HEAVY DUMBBELLS AND MAKE SURE YOUR BACK KNEE TOUCHES THE GROUND.

WORKOUT:

RUN 1 MILE
ROW 3,000
BIKE 2/1.5 MILE
EXECUTE HOWEVER YOU CHOOSE TOO, BUT EACH EXERCISE MUST BE COMPLETED BEFORE SWITCHING TO THE NEXT ONE.

YOU NEED TO SIGN UP FOR THE BODY FAT TRUCK ON MAY 5TH.
IF YOU DON’T SIGN UP YOU WON’T BE IN THE CONTEST WE ARE HOLDING FOR TWO MONTHS.
IF YOU ARE NOT IN THE CONTEST YOU WON’T BE ELIGIBLE TO WIN THE CASH PRIZES BEING OFFERED!
THE LAST CONTEST A FREE YEAR AND FREE 6 MONTH MEMBERSHIP WAS GIVEN AWAY, SO THE PRIZES ARE NOT SHIT.
HOWEVER, YOU NEED TO SIGN UP FOR THE TRUCK!
REMEMBER, THIS IS WHY YOU ARE HERE TO LOSE BODY FAT.  SO IF YOU DON’T KNOW YOUR BODY FAT HOW DO YOU KNOW YOUR PROGRESS?

C’MON MAN!  SIGN UP FOR THE TRUCK!

https://gettankedli.rezdy.com/295106/syosset-crossfit-may-5th

LIFT:

BACK SQUAT
3 REP EMOM  @60-65%

WORKOUT:

20 MIN AMRAP

5    STRICT PULL UP:  MODIFICATIONS (BAND PULL UP, KIPPING PULL UP)
10  RING DIP:  MODIFICATIONS (BAR DIP, PUSH UP)
15   SINGLE LEG SQUAT:  MODIFICATIONS (SINGLE LEG SQUATS ON A BENCH)

LIFT:

3 POWER CLEAN E.M.O.M
EVERY MINUTE PERFORM 3 POWER CLEANS AT THE TOP OF THE MINUTE FOR 10 MINUTES
TOUCH AND GO FOR THE CLEANS

WORKOUT:

30 SNATCH @135/95
RUN 1 MILE
30 D-BALL GROUND 2 OVER SHOULDER