Daily WOD

Crossfit Syosset/ Monday, September 10th

Let’s talk about another type of Fasting called Dry Fasting.
I’m pretty sure most of you haven’t encountered this before unless you have done it for religious reasons.
There are two types of Dry Fasting, Soft and Hard.
Soft being that you can shower and use water on your body that is not ingested.
A Hard dry fast is obviously not having any water ingested or not showering or coming in contact with water at all.
Even when it rains you have to wear a total waterproof rain suit!   (I’m not sure about that one, I made that up)

I know  this sounds a little crazy being that everyone always says you need water, you need a lot of water to stay hydrated.
This however is not necessarily true and the great part of not taking in water is YOU’LL BURN A SHIT LOAD MORE FAT!!!
Thats right, you will burn a substantial amount of Fat not drinking water or doing a dry fast.
Your body needs Water so when you don’t drink it your body creates Metabolic Water which is when your body used Fat to make it’s own water.  There you have it, Water From Fat!  Wala!
You can do this Dry Fast while Intermittent Fasting.  In fact, its better to do Intermittent Dry Fasting while following the Keto Diet because your body is already used to burning Fat For Fuel so you don’t get the normal headaches and fatigue from a normal Fast.

There are a ton of benefits from dry Fasting:
A Huge Anti Inflammatory Response!
Enhanced Cognitive Function
Balanced Lipid Panel
Lower Blood Pressure
Increase in Insulin Sensitivity
Promotes Healthy Bones

Again, If you are going to attempt this or any other Fast you may want to check with your Dr. to make sure you are in Good Health before you begin.

Lift:

Back Squat

20 reps add 5 lbs from last week

Workout:

12-9-6
Thruster @135/95
Bar Muscle Up
D Ball Clean to Shoulder

Crossfit Syosset/ Monday, September 10th Read More »

Crossfit Syosset/ Friday, September 7th

Lift:

Tri Set:
Incline Bench Press
Shoulder Side Laterals
Dumbell Curls

Complete three exercises in consecutive order without rest.
6-10 reps each exercise.  Rest after all three are done then complete again for a total of 4 sets

Workout:

Complete the following complex 5 times As Quick as Possible @115/75
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good Morning x 8  (If the weight is too heavy for the Good Morning then stop after the Back squat)
Choose a weight that is doable for all movements

Crossfit Syosset/ Friday, September 7th Read More »

Crossfit Syosset/ Thursday, September 6th

The Body Fat Truck will be coming this Saturday the 8th and the 29th from 7am till 11am.
If you want to sign up there sign up sheet is on the desk, take a card and call Jim to set up an appt for Saturday.
Once again, it is important to know your true Body Fat so you have a starting point, especially if you are starting to eat well.
Remember, if you eat well and don’t lose weight it doesn’t mean you aren’t progressing, the only true way to find out if you are making progress is by getting your body fat done in the tank.
So Do It!

Lift:

Bulgarian Split Squat
5 Reps Each leg
8 Sets Total

Workout:

90 Ft.  Handstand Walk
90 Ft.  KB Rack Position Lunge  55/35
21 Cleans @165/105
90 Ft.  Handtstand Walk
90 Ft.  KB Rack Position Lunge
15 Cleans
90 Ft.  Handstand Walk
90 Ft.  KB Rack Position Lunge
9 Cleans

Crossfit Syosset/ Thursday, September 6th Read More »

Crossfit Syosset/ Wednesday, September 5th

Next Fast we’ll talk about is the 5:2.

If you haven’t heard of this one it constitutes eating healthy for 5 days of the week and reducing your caloric intake to 500-600 calories.
The two days a week should be split up to two days throughout the week, not two consecutive days.
So, you would eat good on Sunday, Monday and eat 500 calories on Tuesday then eat normal on Wednesday, Thursday, Friday then eat 500 calories on Saturday and then start over again.
It is important to eat healthy foods on the days you are eating normal, not stuff your face with shit.
Most of the Fasting diets have the same benefits, some have more than others.
I’ll be discussing the ones that offer more benefits as the days go on.
Improve Cognitive Function
Improve lifespan
Improve heart health
Lower Blood pressure
Help heal the Gut
Increase Insulin Sensitivity

Lift:

Clean and Jerk
1 rep every 60 seconds

Workout:

4 Rds
Run 400
25 GHD Sit ups
25 Back Extensions

Crossfit Syosset/ Wednesday, September 5th Read More »

Crossfit Syosset/ Tuesday, September 4th

So, too continue from yesterday let’s have a discussion on Fasting.
Some of you have heard of Fasting or may have done it before so let me brush up on some info that may help you guys with which one if at all too do.

First lets talk about all the different types of Fasting techniques you can incorporate.
There’s the 16:8 Fast most of you may have heard of which is Fasting for 16 Hours and then an 8 hour window of eating.
This is the one we are going to talk about today.
There are people who do this all the time and there are people who incorporate this into their eating regiment every so often.

Some mistakes people make when doing this Fast are:
1.  Not eating enough good wholesome foods when your window is open.  You need to eat a good amount of good fats during your 8 hours of eating
2.  Some think that you can have creamers or cream in your coffee during your 16 hours of fast, YOU CAN’T!
3.  Some have their BCAA drinks during their workouts during the fast portion.  This is a no no.
4.  Not drinking enough water is another mistake that happens too often.  You need to drink more water than normal during the Fast portion of the diet.
5.  Not taking minerals during the Fast.  Your body needs Sodium, Potassium and Magnesium during the fast.  (this one is not so important during the 16:8 fast as it is with other fasts we’ll be talking about)

If you can try and train right before you break the fast.  After you train go and get yourself a big meal of good quality foods.
Some say you can eat what you want during the 8 hour window but obviously the Fast will work better if you eat well during your window.
Again try and get some quality fats and a good amount of fiber in also.
Your meals should decrease in size as the 8 hour window closes and your last meal should’t be you stuffing your face with every last bit of food in the fridge before the 16 hour fast starts, its only 16 hours not the rest of your life.

Your body increase GH levels when you fast, that’s why your highest level of Growth is in the morning after not eating all night
So this fast will increase GH production.  Another Fast which we’ll talk about tomorrow will even increase more production of GH levels.

Why does you body burn more fat during this type of fast?
Fasting forces your body to tap into it’s Fat Storage for energy.

Fasting increases insulin Sensitivity which means not being able to eat as many carbs at one meal at a time.

Helps aid in your Gut Health.  Digestion of any foods takes 65% of energy from your body causing your Gut never to catch a break.  If you fast your Gut gets to restore itself working better when you do break the fast.

Fasting helps aid in Autophagy the breaking down of bad cells and getting rid of the through excretion

It is important to remember not to overeat during your 8 hour window of eating especially if weight loss is your main goal.

Lift:

Back Squat
20 Reps
Add 5 lbs from last week

Workout:

15 Min AMRAP

30 Double Unders
12 Power Snatch @75/45
9 Push Ups or Dips

Crossfit Syosset/ Tuesday, September 4th Read More »

Crossfit Syosset/ Monday, September 3rd

It’s Back To School Week!

And what better time to have a discussion on Diet, namely the Keto Diet than BTSW.
Actually going back to school has nothing to do with the Keto diet but I couldn’t think of a better entry than that.

So, lets talk a little bit about the Keto diet, what it is, what it does, how it works and what to eat.

I’m sure most of you have either heard of the Keto diet before or have actually tried it.
Well if you’ve done it before or if not here is some info on it to make a better decision if it’s right for you.

I’ll keep everything simple and basic being that most of you don’t want to sit and spend half the day reading my emails, as much as that hurts my heart I understand your busy.

First, what is the Keto diet?
When you eat Carbs your body uses those carbs in the form of Glycogen as a form of energy.
When you stop eating Carbs your body is forced to find another fuel source for energy, it switches over to burning Fat for energy in the form of Ketones.
Yes, your Brain can function without Carbs, Ketones are actually a better form of energy for your brain.
However, when you first start or rather stop eating carbs your body goes into what is known as the “Keto Flu”.

Keto Flu is your body’s reaction to switching over to burning fat for energy.  During this 5 day phase of the Flu you may experience some headaches, upset stomach, nausea, and Fatigue and maybe possible death!
No, I’m only kidding the Keto diet will NOT Kill you.
But as always I would maybe see your physician or our in house Physician Dr. Kerker before starting any kind of new diet plan to make sure your in good health.

Onto the next What does the Keto Diet do.
Well a bunch of things, mainly what you are all interested in is the Fat Loss so I’ll stay on that subject.
Other benefits are Lower Blood Pressure
Decrease of Inflammation
Increase in Energy and Better Sleep
Gain muscle and improved endurance
Prevents Heart disease 
and Aids in fighting some cancers 
There are a shit load more benefits but I’m sure if you try you can find them yourself.
Let’s move on, as I said before Im sure you are only interested in the weight loss part.

How does the Keto Diet Work
As I said before, when your body has no stores of Glycogen in your system your body finds a new way of finding an energy source, which in this case it uses Your Body Fat (in some cases) for fuel instead of Glycogen stores.
Why did I write in some cases you may ask, or not?
Because, no matter what diet you do you cannot be a glutton and shove food down your throat and expect to lose fat.
Even though you are burning Fat for Fuel if you overeat on Fat’s your body will use those daily calories of fat for energy and not the Fat sitting on your midsection or you Ass cheeks that has disgusted you in the first place.

So, here’s how much Fat you should be eating between 70 – 80% of your food should come from Good Fats
15-25% of your food should come from Proteins 
and only 5% of your food should come from Carbs which should be around 30 grams a day.

Let’s talk bout some other info on Keto that may help.
1.  Stay away from Sugar Alcohols, they are a Big Fat Lie!  
Sugar alcohols sit in your gut and cause bad bacteria to grow, they do not do what they say they are going to do as reduce the amount of carbs in your food.  As a matter of fact if you do eat them cut the amount of alcohols in half then subtract from the total carbs.
2.  Double up on your MCT oil, this oil gets through your system quicker and gives you energy and puts you into ketosis faster 
3.  Drink Caffein!!!  More Caffein increase the amount of Ketones in your body
4.  Get yourself some Keto sticks to make sure you are in Ketosis
5.  Get some Bone Broth to keep a healthy Gut during Ketosis
6.  Too much protein can take you out of ketosis so don’t overdo it with the protein!

Here’s a list of foods to eat on Keto:
https://www.dietdoctor.com/low-carb/keto/foods

Lastly, which is an amazing Segway into tomorrow’s post if I do say so myself!
If you come out of ketosis cause you had to have that piece of Birthday cake
A good way to get back into Ketosis is to Fast for 24-48 hours!

Lift:

Back Squat
20 Reps
Add 5 lbs from last week

Workout:

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

 

Crossfit Syosset/ Monday, September 3rd Read More »

Crossfit Syosset/ Tuesday, October 2nd

Please let me know if you are going to be attending the Yoga class tomorrow so I can have some Idea of how many people we’ll be having.

LIFT:

BULGARIAN SPLIT SQUAT

7 X 12  6 REP EACH LEG
EVERY 90 SECONDS

BULGARIAN SQUATS ARE USEFUL FOR EQUALIZING THE STRENGTH IN YOUR LEGS.
MOST PEOPLE DON’T HAVE THE SAME SYMMETRY OR STRENGTH IN THEIR LEGS, TRAINING THEM INDEPENDENTLY IS THE PERFECT WAY TO GET THEM EQUAL.
SO DON’T OVERLOOK THEM.

WORKOUT:

12 MIN EMOM
3 CLEAN AND JERKS @135/95
5 BURPEES

Crossfit Syosset/ Tuesday, October 2nd Read More »

Crossfit Syosset/ Wednesday, August 29th

Workout:

“Nutts”

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

 

Crossfit Syosset/ Wednesday, August 29th Read More »

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