Daily WOD

In case you guys weren’t aware we have a yoga class going on during the week.  The next
class is on Friday the 19th at 10:30am.
For the 90% of you guys that are super tight you really should give it a try.  You might actually feel better and limit your risk of injury due to being tight and forcing your body to compensate when it doesn’t want to.

This Saturday is the Barbell for Boobs Workout.
We will hopefully have the T-Shirts on Friday night, the Shirts will be $30 each, 10 for the shirt and $20 for the charity we are doing the Booby contest for.

The wod Starts at 10am right after the 9am class.
Please be on time.

LIFT:

OVERHEAD SQUAT
10 X 3
3 REPS EVERY 60 SECONDS
IF YOU STILL HAVE AN ISSUE WITH OVERHEAD SQUATS BECAUSE YOU DON’T DO YOGA THEN USE A PVC PIPE, NOT A WEIGHT THAT IS GOING TO GET YOU INJURED OR FORCE YOU TO DO HALF A REP.

WORKOUT:

12 MIN AMRAP
35 DOUBLE UNDERS
15 POWER SNATCH @75/55

First, Yoga will be tomorrow Monday the 15th at 7am and Friday the 19th at 10:30am.
As you know there will be no class times during Yoga.  Sorry for any inconvenience.

Second, Little Jen Costanzo dedicates her valuable time as a member of the organization YOLO, You Only Live Once.
Instead of me explaining what YOLO is, here is an email from Jenn:

To my Family and Friends,

As many of you may know, I am proud member of The YOLO  (You Only Live Once) Strong Foundation.   We are a team of strong women who are determined to raise awareness, funds and make meaningful impacts in the lives of sick children and their families.  Our founding charity, The Morgan Center, and our new charities, Danny’s Wish, Angela’s House, and Contractor’s for Kids, allow us to assist even more Long Island families in need. Through these causes we are providing:

• Preschool tuition for children undergoing chemotherapy treatments;
• ipads for non-communicating Autistic children;
• Medical devices for children who are medically fragile; and
• Financial help to families going through unforeseen life changes due to illness or death of their child.

This year our goal is to raise $100,000 to make an impact for all four of our causes.  To help reach this goal we are taking part in:

• Hoboken’s City Challenge Raceon October 13^th; and,
• Long Island’s SpartanRaceon November 17^th.

If you are interested in donating to our causes, please visit  https://www.yolostrong.com/donate

The YOLO Strong Foundation is a now not-for-profit organization and is exempt from Federal income tax under Internal Revenue Code 501(c)(3). Contributions to this entity are deductible for tax purposes.

We are proud to be partnering with Spartan for their first ever Long Island race!  ALL are invited to join us as we are determined to put together the largest team!  If you are interested in joining our Spartan team (and receive a 40% off discount code) please fill out the following survey:  https://docs.google.com/forms/d/e/1FAIpQLSeYlgIr8gSJt0Fg1TNUwmrqyWWzuJ9u_N9Ix4GYdAY9qE6MtQ/viewform?c=0&w=1

Feel free to visit www.yolostrong.com for more information about our team and charities.  Please share this email with your family and friends.

Thank you for your ongoing support; it is greatly appreciated!

All my love,

LIFT:

BACK SQUAT
20 REPS
THERE IS ONLY ONE WEEK LEFT, BY KNOW IF THIS ISN’T KICKING YOUR ASS SOMETHING IS WRONG AND IT’S TOO LATE TO FIX IT.

WORKOUT:

60 Cal Row
50 Toes to Bar
40 Wall Balls @20/14
30 Cleans @135/95
20 Muscle Ups
14 Min Amrap

Yoga this week will be on Monday at 7am and Friday at 10:30 am.
We’re trying to figure out what the best times are for yoga.
If you haven’t tried it yet, give it a go it’s great to do after your workout.

Lift:

Shoulder Press
7 x 3
3 reps every 60 second

Be sure to hold your core tight while the weight is over your head.
Not staying tight will cause your back to go into over extension, with a load that will cause damage to your spine.
So make sure you push your gut forward and tighten it up.

Workout:

21-15-9
Power Clean @135/95
Burpee

UNFORTUNATELY MOST PEOPLE THAT DO CROSSFIT DON’T REALIZE THE POTENCY OF THE WORKOUTS UNTIL THEY KEEP DOING WEIGHT THEY CAN’T HANDLE AND THEN GET INJURED.
FIRST OF ALL THAT LITTLE BIT OF EXTRA WEIGHT ISN’T GOING TO MAKE SUCH A DIFFERENCE IN YOUR FITNESS LEVEL THAT YOU WILL EITHER BE ARNOLD OR NOT.
YOU NEED TO KNOW WHAT YOUR BODY CAN HANDLE AND WHAT IT CAN’T, KEEP PUSHING WITH WEIGHTS THAT ARE TOO HEAVY AND YOU’LL BE INJURED IN NOT TIME AT ALL.

JUST USE WEIGHTS THAT ARE MANAGEABLE AND MOVE FASTER THROUGH THE WORKOUTS.
THIS WILL ASSURE THE INTENSITY YOU NEED TO MAKE CHANGES YOU’RE LOOKING FOR.
IT’S NOT THE WEIGHT, IT’S THE SPEED OF THE WOD.

BEING INJURED SUCKS AND IT’S NOT THAT HARD TO STAY AWAY FROM IF YOU ARE SMART.

WORKOUT:

“FILTHY ROWING FIFTIES”
ROW 1K
50 BOX JUMPS @24/20
50 JUMPING PULL UP
50 SWINGS @35/26
50 LUNGES
50 KNEES TO ELBOWS
ROW 1K
50 PUSH PRESS @45/35
50 BACK EXT
50 WALL BALL @20/14
50 BURPEE
50 DOUBLE UNDER
ROW 1K

I’m assuming most of you enjoy being as tight as the youngsters in skinny jeans today,  unfortunately for you I’m not talking about the good tight.
The Yoga classes are in place to help YOU, help you become more limber so you don’t get hurt.
We’re trying to make the class times suitable so that everyone will be able to get a couple classes in a week.
We’re going to try for a 7am and 10:30am during the week and a 9am on Sunday and see if that works out well.
Like I said, it’s not a typical Yoga class, it’s more of holding stretching poses for a couple minutes each time.
This is good for everyone, if you don’t think it will help you then you’re probable one of the people that will benefit most from it.
Try it, the next one is on Wednesday @10:30am.

LIFT:

1  POWER SNATCH
1  HANG POWER SNATCH
2  OVERHEAD SQUAT

COMPLETE THE COMPLEX 7 TIMES, ONE EVERY 75 SECONDS

WORKOUT:

RUN 800
63 SWINGS @70/55
36 PULL UP
RUN 600
42 SWINGS
24 PULL UP
RUN 400
21 SWINGS
12 PULL UP

Yoga class will be held today, Monday at 7am.
Sorry, the 7am class is canceled today, Monday.  There will be no training other than yoga at 7am today.  This means some people from the 5:30am class can stay, the 7am can show up and the 8:15am can show up early all for the Yoga class.
The other class this week will be on Wednesday at 10:30am.

LIFT:

BACK SQUATS
20 REPS
ADD 5 LBS FROM LAST WEEK

WORKOUT:

15 MIN AMRAP

25 DOUBLE UNDERS
15 WALL BALL
10 DEADLIFTS @165/115

*****The next Yoga classes will be on Monday the 7th at 7am and Wednesday the 9th at 10:30am.
The 7am Crossfit Class will be canceled and the Open Gym at 10:30am on Wednesday will be canceled.
There will be no working out during the Yoga Classes.
If you don’t have work on Monday stay for the class after the 5:30 am class and if you normally train at 7am come take the Yoga and train after or before.*****

LIFT:

BENCH PRESS
6 X 8
EVERY 75 SECONDS

WORKOUT:

21-18-15-12-9-6-3 reps for time of:
Ring Dip or Dip Bar
Overhead squats

Men: 115 lb.
Women: 75 lb.

For those of you that missed Yoga, It was Fucking Awesome!
We stretched, the whole time it was stretching not sitting in warrior one and two and three and four.
This was sitting in stretches for several minutes at a time.  Left you feeling amazing afterwards.
So, being that most of you have trouble touching your toes or even one toe if I were you I would make sure I’m there for the next one.
As soon as we figure out the next time I’ll be sure to post it.

LIFT:

POWER CLEAN
1 REP EVERY 60 SECONDS
INCREASE WEIGHT FOR 10 SETS TOTAL

WORKOUT:

RUN 400
50 GHD SIT UPS
50 GOOD MORNING
4 RDS

We are starting Yoga this week.
The first day will be on Wednesday at 10:30am.  I’ll keep you posted of the days we’ll be having it.
The classes will be $10 a class for members and $20 for non members.

You can bring your own mat or use the ones we have.
This means that on Wednesday there will be NO OPEN GYM TIME AT 10:30am
Please do not show up and ask to workout, you know how I hate to say “Fuck NO”
Thanks A lot.

Lift:

Back Squat
20 Rep
Add 5 lbs from last week

Workout:

50-30-20 Double Under
21-15-9     Overhead Squat @115/75
7-5-3         Muscle Up

LIFT:

DEADLIFT W/ BAND
8 X 3

WORKOUT:

4 Rds
Bike 20/15
25 Wall Balls @20/14
10 Toes To Bar
Rest 2 min