Daily WOD

LIFT:

SWINGS
10 SETS 10 REPS 60 SECONDS REST

WORKOUT:

12 MIN AMRAP
35 DOUBLE UNDERS
25 WALL BALLS @20/14
10 DEADLIFT @225/135

THIS WEEK YOGA WILL BE ON TUESDAY AT 7AM AND WEDNESDAY AT 8:15AM.
THIS MEANS THERE WILL BE NO CROSSFIT ON THOSE DAYS AND AT THOSE TIMES.

LIFT:

FRONT SQUATS
10 SETS 10 REPS 90 SEC REST @60%

WORKOUT:

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps (increase weight too 185 if you can)
5    PULL UPS
10  PUSH UPS
1 Min Rest

Two of your training partners recently killed it!
One of these maniacs Ran the New York City Marathon and the other maniac traveled all the way to Greece to run in the Spartan Trifecta in two days after being invited to run with the Top Spartan Racers in the country!

Lindsay Ran the Marathon in 4 hrs and 2 minutes surpassing my time of 4 hrs and 3 minutes set back in 1981.  Lindsay started training for the marathon at the young age of 36 and has never let herself down.   Trotting through Hurricane winds and Torrential rains whenever necessary.  She was recently quoted saying
“If Norman Rockwell can Paint it, I can Run it”!   Well you proved your womanhood once again Ms. Klausner.  Is that the picture of did your left hip swollen?
Harry, oh Boy! Harry
just got back from Greece on Tuesday Running the Spartan race in the place where Zeus once ruled over myself and the rest of the Greek Gods.
Congratulations to both you guys for accomplishing these simple everyday tasks.

This wall was actually covered with poisonous spikes and gasoline which was set on fire if you couldn’t make it over!
Yes, this was no ordinary Spartan Race, but Harry being 100% Greek when he came to this country working his way up the ladder of success as a we little thing of a man who now looks like a God himself and carry’s the torch of life through his never dying desire of being the best, chipping away at this ever changing cruel form of punishment Harry likes to call Life!

Speaking of The Spartan Race, there happens to be one of them coming up next Saturday in Bethpage.
You to can be a part of the Spartan Phenomenon!
**Sign up for Free through Team YOLO.
YOLO is a charity that little tiny Jen is a part of, she wanted everyone to know that if you go to:
https://www.yolostrong.com and click the Spartan tab you can be racing with the YOLO team which by the way is being sponsored by us.
**complete the registration form  (include Crossfit Syosset and /or Jenn Costanzo) in the field that asks how you got connected with YOLO
**If you are already registered
you can wear our t-shirt in support of the team and race at your already determined race time; or
join the tribe and change your team to Team YOLO Strong on your Spartan Registration info.

Jenn appreciates all your help and support and looks forward to running alongside everyone.
Apparently Team YOLO is 100+ Strong!

LIFT:

DUMBBELL BENCH PRESS
BANDED TRICEP PRESSDOWNS

SUPERSET THESE TWO MOVEMENTS TILL FAILURE FOR BOTH
4 SETS TOTAL

WORKOUT:

Alternate between Bike and Wall Balls each minute
Complete 150 Wall Balls and 150 calories in as few minutes as possible

LISTEN TO ME!
RANGE OF MOTION IS SUPER IMPORTANT.
FOR SEVERAL REASONS, MOST IMPORTANTLY BEING YOU NEED TO WORK THE JOINT AT A FULL RANGE OF MOTION OF THE JOINT TO GET THE BENEFIT OF THE MOVEMENT.
DOING HALF REPS IF EVEN THAT WILL CAUSE THE JOINT TO STRENGTHEN ONLY AT THE POINT OF WHICH THAT JOINT IS WORKED.
THIS MAKES  THE JOINT SUSCEPTIBLE TO INJURY AT FULL RANGE.
THAT WAS MOST IMPORTANT, LEAST IMPORTANT IS HAVING INTEGRITY IN WHAT YOU DO.
YOU CAN’T PERFORM A WORKOUT AT HALF RANGE, FINISH AT A QUICK TIME AND THEN BOAST ABOUT DOING WELL.
THIS JUST DOESN’T WORK!
I CAN GUARANTEE THAT YOU WILL GET MORE OUT OF THE WORKOUT IF YOU DO EVERYTHING FULL RANGE OF MOTION.
TRUST ME!

LIFT:

DEADLIFT
7 X 3

WORKOUT:

SPRINT 1K ON THE ROWER

COMPLETE 5 ROUNDS
15 TOES TO BAR
7   POWER CLEAN @165/115

SPRINT 1K ON THE ROWER

THERE IS ALWAYS A WARM UP ON THE BOARD.
THE WARM UP IS MADE UP BASED ON THE WORKOUT OR MOST OF THE TIME THE LIFT THAT YOU ARE GOING TO BE DOING.
NOT ONLY IS THE WARM UP DESIGNED TO “WARM YOU UP”
IT IS ALSO THERE FOR YOU TO BECOME MORE MOBIL WHICH I’M SURE MOST OF YOU WOULD AGREE THAT YOU NEED TO BECOME MORE MOBIL.

I DON’T KNOW WHY SOME OF YOU DON’T DO IT OR DON’T WARM UP AT ALL.
BUT I WOULD SUGGEST IF YOU WANT TO PREVENT INJURY THAT YOU DO SOMETHING TO WARM YOURSELF UP.
IF YOU DON’T WANT TO DO WHAT’S ON THE BOARD, DO SOMETHING, ANYTHING.  JUST DON’T JUMP INTO THE WORKOUT AFTER WALKING IN THE DOOR, THAT’S JUST ASKING TO GET HURT.

WORKOUT:

100 DOUBLE UNDERS
90   CRUNCHES
80   SWINGS @55/35
70   WALL BALLS @20/14
60   BURPEES
50   HANG POWER SNATCH @95/65
40   PULL UPS C2B
30   HANDSTAND PUSH UPS
20   DEADLIFT @225/135
10   MUSCLE UPS

I KNOW I MENTION THIS OFTEN IN CLASS AND ON THE EMAILS BUT I THINK IT IS WORTH MENTIONING AGAIN AND AGAIN.
IF YOU LISTEN AND ACTUALLY DO IT WHEN YOU ARE SUPPOSED TO IT WILL PREVENT INJURY AT A HIGH PERCENTAGE.
STAYING TIGHT IN YOUR CORE IS A PRACTICE THAT UNFORTUNATELY IS NOT TAUGHT ENOUGH.  IT IS FOR THE MOST PART OVERLOOKED WHEN SOMEONE IS LEARNING TO LIFT CORRECTLY.
STAYING TIGHT NOT ONLY PREVENTS INJURY BUT IT ALSO HELPS MAINTAIN POSTURE THROUGHOUT THE MOVEMENTS AND KEEPS YOU FOCUSED ON YOUR MOVEMENT.
MOST PEOPLE UNFORTUNATELY DON’T KNOW HOW TO STAY TIGHT, WHEN I ASK A NEW PERSON HOW TO DO IT OFTEN I HEAR “SUCK YOUR GUT IN RIGHT”!
NO, NOT RIGHT.

YOU NEED TO PRACTICE THIS WHEN YOU’RE NOT LIFTING SO IT BECOMES COMMON PLACE WHEN YOU DO.
PUSH YOUR GUT OUT AND MAKE  YOUR ABS WORK HARD TO MAINTAIN CORE STABILITY.
JUST THINK WHAT YOU WOULD DO TO STAY TIGHT WHEN SOMEONE TRIES TO PUNCH YOU IN THE STOMACH.
IF YOU SUCK YOUR GUT IN THEIR FIST WILL GO RIGHT THROUGH YOU!
PUSH YOUR GUT OUT AND STAY TIGHT.

I CAN’T STRESS THIS ENOUGH, AND NOT JUST WHEN YOU LIFT BUT WHEN YOU ARE DOING BODYWEIGHT MOVEMENTS ALSO.

LIFT:

COMPLEX:
3 HANG POWER SNATCH
2 OVERHEAD SQUAT
PERFORM 6 COMPLEX.  1 COMPLEX EVERY 75 SECONDS

WORKOUT:

3 ROUNDS
25 PULL UPS
50 FT.  OVERHEAD PLATE LUNGE 45/25
25 PUSH UPS
50 FT.  OVERHEAD PLATE LUNGE 45/25

MODIFY THE PULL UPS TO KEEP MOVING THROUGH THIS WOD.

There’s a great documentary on Netflix called “The Magic Pill”.  It tells the story of how the Keto or Paleo diet has helped people make there disease either slow down or help to almost cure it.  Losing massive amounts of weight is just a bi-product of what happens when your diet is made of meat and veggies.
I’m sure you have heard this somewhere before.
Watch it, maybe finding out how food is a more powerful drug than drugs themselves may be the kick you need to put you on the right path.
It’s worth a try!

LIFT:

BACK SQUAT
5 X 10
5 REPS OR PARTIAL BACK SQUAT AND 5 REPS OF FULL REP BACK SQUAT EACH SET.

WORKOUT:

3 ROUNDS
RUN 400
30 BOX JUMPS @24/20
30 HANG POWER CLEAN @95/65

WORKOUT:

“LYNNE”

FIVE ROUNDS FOR MAX REPS OF
BENCH PRESS BODYWEIGHT
PULL UPS

***THE WORKOUT CALLS FOR A BODYWEIGHT BENCH PRESS, DEPENDING ON THEIR BODYWEIGHT PROS MAY GET ANYWHERE FROM 15-30 REPS IN THEIR FIRST SET AND THEN DECLINE FROM THERE.  MOST OF USE CAN’T DO BODYWEIGHT BENCH PRESS SO PICK A WEIGHT THAT YOU CAN GET AROUND 20-25 REPS THE FIRST SET.  THE WEIGHT STAYS THE SAME ON THE BENCH FOR ALL 5 SETS.
I LIKE TO DO THIS WORKOUT A LITTLE DIFFERENT, IF YOU WANT TOO, AFTER YOU GO TILL FAILURE WITH YOUR  STARTING WEIGHT YOU CAN DROP THE WEIGHT A LITTLE AND GO TILL FAILURE AGAIN.
SAME THING ON THE PULL UPS, IF YOU DON’T USE A BAND THEN START WITHOUT ONE WHEN YOU HIT FAILURE JUMP TO A BAND AND HIT FAILURE AGAIN.  THIS WILL REALLY FUCK YOU UP IF YOU DO ALL 5 SETS LIKE THIS.

FOR THE PEOPLE THAT HAVE BEEN DOING THE WORKOUTS WITH A WEIGHT THAT ALLOWS THEM TO GO THROUGH THE WORKOUT FAST, AS FAST AS A PRO THEY ARE SAYING IT MAKES A HUGE DIFFERENCE IN THE WAY THEY FEEL AFTER THE WORKOUT AND HOW SORE THEY ARE A COUPLE DAYS LATER.
IF YOU HAVE NOT DONE THIS YET, DO IT!
MISSING ONE WORKOUT THE WAY YOU DO IT NOW IS NOT GOING TO EFFECT YOU ADVERSELY AT ALL, IT WILL ENLIGHTEN YOU!
TRY IT, IT REALLY IS AMAZING WHAT IT DOES TO YOU.

LIFT:

STIFF LEG DEADLIFT
6 X 12 REPS

EVERY 90 SECONDS 12 REPS

WORKOUT:

RUN 800
5 RDS
15 TOES TO BAR
15 HIP EXTENSIONS
RUN 800

BE CAREFUL TODAY WITH THE STRAY EGGS FLYING THROUGH THE AIR AND UNWANTED SHAVING CREAM WARS!
FEEL FREE TO WEAR YOUR COSTUME TO THE GYM TODAY!

SO, THIS SATURDAY AT 9AM TILL 11AM THERE WILL BE A VISITOR WITH SCRUMPSHISH TREATS!
JULIETE CAVALLARO BAKES THE MOST AMAZING PALEO TREATS, LIKE COOKIES, CAKES, BROWNIES, BLONDIES ETC…
ANYTHING THEY MAKE IN BAD FOOD, SHE MAKES IN PALEO FOOD!
SHE’LL BE COMING TO THE GYM THIS SATURDAY TO SHARE HER TREATS WITH US!
YAY!!!
HERE’S ONE!

WORKOUT:

OUCHIE WAWA!

• For Time
• 50 Burpees
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 200 Air Squats
• 400 meter Run
• 150 Walking Lunges
• 400 meter Run
• 100 Push-Ups
• 400 meter Run
• 50 Burpees

  THIS RIGHT HERE IS A HERO WOD, SO YOU ARE EXPECTED TO TAKE A WHILE.
  NOT BE FINISHED IN 10 MINUTES.
  SO MODIFY WITH MAKING THE EXERCISES EASIER OR DOING LESS REPS THAN POSTED.