Daily WOD

Workout:

10  Squat Clean  @245/145
8    Squat Clean  @265/180
6    Squat Clean  @285/195
4    Squat Clean  @305/205
2    Squat Clean  @325/215

Before, Between and After Rounds Complete
5 Push Jerk @135/95 and 7 Burpee

Lift:

Negative Pull ups
5 x 5
If you can do Pull ups with no assistance then do the negatives with weight.
If you can’t do them without assistance  then do them with no weight.
Try and make every rep down in 5 seconds and up jump up to the bar

So I’m getting another dose of Stem Cells this Weekend, this one is a little different than last time.
I hear it goes a little something like this:
https://www.youtube.com/watch?v=qN2J7bs-vzI

With that said, I would hope no one leaves any shit inside the Toilet Bowl on Monday or Some little razors might pop out of my Hands.

Enjoy this Beautiful Weekend!

Lift:
Bench  Press Superset With Dynamic Push Ups

Bench 6 x 8 finish off with Dynamic Push UPs Till Failure

Workout:

100 Burpees For Time
EMOM perform 10 Double Unders

Workout:

With Double Kettlebells
For 15 Minutes
Complete as many Rounds as Possible

10 Swings
10 Snatch
10 Renegade Rows
10 Thruster
@55/35

Lift:

Clean and Jerk
Complete 1 Rep Every minute for 8 minutes

HI!  The “Murph” Shirts are done!   Wow, that was fast!
Normally it takes me several weeks just to take the order and another several weeks to send it in and then another several months to actually get the order right, I would say this was done perfectly if someone asked me!

The “Murph” shirts are on me, I applaud you all for doing this workout on Memorial Day so I will pick up the price of the shirts.  If You didn’t order one in time, sorry but I can’t get anymore.  Maybe you’ll start reading the emails so you can see what’s going on in the Crossfit Syosset world.
Anyways, the shirts should be in by the end of the week.  I’ll leave them on the desk with the sheet there so you can see exactly what you ordered.  DO NOT TAKE ANY OTHER SHIRT THAN THE ONE YOU ORDERED!!!

Workout:

100 Ft.  Handstand Walk

Then…
5 Rounds
Power Clean 10 reps
Front Rack Lunge 5 Reps Each Leg
5 Muscle Ups

Lift:

Back Squat

5 x 5

There’s something we need to discuss which could perhaps save a life one day.  It’s all about lifting the weight you can handle and not trying to kill yourself lifting weight that makes you feel like Gumby.
There’s no shame in lightening the load in order for you to work on the movement, once you become proficient at the lift then you can start adding weight but until that day comes don’t be ashamed of lifting less even if it’s the empty bar.
It’s much better and less embarrassing lifting a light weight perfectly than lifting a heavy weight and falling all over the place.  Plus, there’s less chance of blowing your spine out of your Ass if you stick to a weight you can handle in the beginning.
In the famous words of Dirty Harry, “A man has got to know his limitations”

Lift:

Power Clean
7 x 2

Workout:

Row 1,000
40 GHD Sit ups
20 Deadlifts @275/165
30 Wall Balls @20/14
50 Cal Bike
30 Wall Balls @20/14
20 Deadlifts @225/115
40 GHD Sit ups

We recently installed Air Conditioning in the Bathrooms.  So basically don’t expect a Hot Summer at all, it’s like when you get a snow blower and it doesn’t snow all Winter.
So let me apologize for not having a hot Summer in advance.
Back to the Air Conditioning.  Now that we don’t have to workout in 90 degree weather and then go shower in the same temperature, we can enjoy the cold weather to shower in and when you get out of the shower you don’t have to sweat just the same as when you were working out.
So, you don’t have to thank me for installing Air here is what you can do.
You Can Make Sure The Bathroom is All Clean and There is No Water on The Floor When You Leave the Bathroom.
You Can Make Sure You Left The Bathroom The Way It Was When You Walked in There.
You Can Make Sure There Is No Shit Left On, In, or on the Seat Of The Bowl When You Leave.
Pretty much just pretend these are your bathrooms at home and treat them the same as you would your bathroom at home.

I would appreciate this and I’m sure everyone of your training partners would also.

We have a lot of members that use the showers and no one wants to get into a dirty shower let alone a dirty Bathroom.
Basically it’s your SHIT so you clean it up.

Thanks A lot

Lift:

Squat Snatch
Find a Heavy Single
Take 80% and perform 1 Squat Snatch Every 60 Seconds for 10 Minute

Workout:

15 Min Amrap

Run 400
7 Power Snatch @115/75
10 Overhead Squat @115/75

Most of what we do are Full Body workouts, because of this it is difficult to adjust the workouts so that we don’t do the same body part quite often.
For instance, we do legs A LOT!  Because every leg movement requires a lot of energy which means a lot of oxygen which means your getting a lot more out of performing a Squat than you are performing a Barbell Curl (nothing against barbell curls).
To keep the workout intense we need to do multi jointed movements.
So, this is the reason that you see a lot of the same muscles being used often.  However you won’t see the same muscle being focused on or the same rep and set scheme for the same muscles.
But, the reason I being this up is because a lot of times I will hear this.  “Oh man my legs are killing me, were doing legs again”.
Well, You don’t have to do legs again.  You can choose to rest being that your legs are killing you and you’re having trouble walking it might actually be a good idea to take some rest and not torture yourself again.
Or you can modify the workout and choose a different movement.
It’s up to you to make the move, remember there are a couple hundred other people in the gym that I have to think of also and maybe they didn’t show up the day before when we did legs.
Work around the workouts, you don’t have to come everyday and you don’t have to do exactly what’s written on the board if you’re not able too.

Lift:
Split Jerk
Perform 7 Singles after finding your max and using 90% of that

Bench Press
3 x 5 @65%

Workout:

21-15-9
Muscle Up
Single Arm Overhead Squat 80/55

Remember that game in Kindergarten where the teacher would show you a sheet with different pictures on it and you had to figure out which picture was different from the rest?
Well, that’s the game we’re gonna play today.
Which Rower is different from the other 30 Rowers standing on the wall and why?
C’mon, I know you can do it!

Got it yet?
That’s right, someone jammed the Computer against the wall while all the others put there computers down before jamming the rower into the wall.

Lift:

Power Snatch into Overhead Squat
8 Singles

Workout:

60 Ft.  Handstand Walk
10 Toes To Bar
10 Deadlifts @315/225
60 Ft.  Handstand Walk
12 Toes To Bar
12 Deadlift
60 Ft. Handstand Walk
14 Toes To Bar
14 Deadlift
60 Ft. Handstand Walk
16 Toes To Bar
16 Deadlift

There seems to be a slight issue with the timing of the classes.
So here’s what we’ll do.   Whatever time the class start time is for example Lift: if the class time is 4:30pm
That means that most people will get there at 4:30 pm which is totally acceptable being in that the class start time is 4:30pm.  If you come early and warm up or work on your weaknesses or things you suck at I applaud your lack of tardiness and dedication to your body and health but unless the whole class comes in early and warms up and is ready to go at the “real class time” I by Law and not legally allowed to start the class without allowing proper warm up time.  If someone gets hurt and I didn’t provide an environment conducive to allowing proper warm up time I can be sued in the eyes of the supreme court (et. al case and docket number 564 Kramer vs. Crocodile Dundee) in which Kramer had sued Dundee over a false environment as exposed to legally responsible in 1867 New York City.  This case may have been to early for most of you but my vase knowledge of the legal world has led me to cases and legal terms of which many of you are unaware of.

With this or that said, who’s the Black Sheep whats The Black Sheep let’s say that all workout’s will start 10 Minutes after the Class Time.
So, this means that for those of you who have not read this or cannot bring yourself to read all the hard work I put into these emails everyday so you can take 10 minutes out of your busy day and enjoy some good reading that moving forward we’ll be starting the wod in every class exactly 1o minutes after Class time begins.
For Example:  If the 4:30pm class starts at 4:30pm we’ll be starting the Wod at, What? Let me hear it?  Yes Yes, Yes that’s it!!  4:40pm!
Once the Wod beings we’ll take it from there but as for now you all know exactly how much time you have to warm up and get ready for the wod.

As far as the time you have to warm up, I would use that time to umm WARM UP!
We’re not all spring chickens like myself so we could use the warm up time wisely to warm up.

Power Clean
Work Your way up to a heavy single and perform it 6 times.

Workout:

100 ft. Dumbell Overhead Walking Lunge   @80/55
100  Double Unders
50 Wall Ball Shots @20/14
50 Calorie Bike
50 Wall Balls Shots
100 Double Unders
100  ft. Dumbell Overhead Walking Lunge

If you haven’t seen the Regionals on T.V the last three weekends it was pretty cool.
Not just seeing them live but that the regionals are actually on CBS Channel 2!
That’s incredible, back in 2007 when we first started Crossfit Syosset which back then was Crossfit Old Bethpage the Crossfit games had just begun and was nothing more than a bunch of athletes hanging out at Dave Castor’s ranch in California working out for 2 or 3 days.
The winner got a trophy and a case of beer I imagine.  Now, the Games are going to be televised on CBS, the Regionals was televised and the prize money is now up to 2.2 Million dollars with the Individual winner getting $275k of that, a far cry from a Trophy and a case.
All this success Crossfit has seen is not by accident, everything about it is great, the workout, the community, the family, and the results are all incredible.
Anyways watching this past weekend they have Crossfit commercials that air during the show.
One of the commercials stood out to me.
This woman was speaking of her Crossfit Experience basically saying when she started and how much weight she lost and other great things Crossfit had sone for her.
Then she said “get up the courage and walk into your neighborhood Crossfit”

So then I thought about it, is saying I don’t want to do Crossfit cause my legs will get too big or I’ll look like a man just an excuse?
Is that just an excuse to get out of going to Crossfit because they don’t have the courage like everyone else who walks into a Crossfit Gym?
This Obviously bothers me that women have all these excuses for not trying Crossfit.
It just doesn’t make sense to me, finally something that works well, doesn’t take half of your day up in the gym, doesn’t cost you a $5,000 machine sitting in your bedroom as a dresser to hang your clothes and still… an excuse as to why you can’t do it!
This boggles my mind.

Well, I hope they all get the courage to walk into the gym one day and stop making excuses cause excuses will get you no where in life except in the same exact position you are in now.

Lift:

Front Squat
3 sets of 5 reps @80%
then…
Hang Squat Clean
Subtract 30% and perform 6 singles

Workout:

4 rope Climbs
16 Thrusters @155/105
3 rope Climbs
12 Thrusters
2 rope Climbs
8 Thrusters