Daily WOD

Hours for the 4th Of July are:
Wednesday there will be two classes:
8 am and 9am
Please show up to the classes on time.
Thank you

The Grocery Bags are in, and they look Awesome!!
Now you can go to Whole Foods in Style with your new Crossfit Syosset Grocery Bag.

Here it is:

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If you guys are interested let me know I have them already printed, as long as you are going to use it you can have two person.

Lift:

Back Squat
6 x 8 @65%

Workout:

21-18-15-12-9-6-3
Assault Bike For Calories
Thruster @95/65
Bar Facing Burpee

It’s Friday!  Yay!
If you have been doing really well eating during the week and the weekends seem to be your nemesis this is time to change that shit!
Remind yourself that it’s all a habit, you’re not addicted to food it’s just a habit that you have picked up from eating shitty over the weekends for so long.  Once your break the habit and start eating well over the weekend its over!!!!
Done, never happen again.  I can tell you what will happen again.
What will happen is you will never reach your fitness goals if you don’t break the habit of “eating shitty weekends”.
So let’s end this cruel crappy thing someone started way back when.
Yea man it’s the weekend, lets eat shit and drink ourselves to oblivion!!!
No, NO NO NO!  Don’t let yourself fall into this controllable habit!

Take control and just stop it!!!

I can guarantee if you make it through the weekend you will be so happy and that will start a snowball effect, from then on it will just start running and running till wall!  You have reached your goal!

Lift:

Bench Press
Flyes
Superset the two excersises both three sets till failure for each, Flyes first

Workout:

15 Min Amrap

10 Reps D-Ball clean and press
20 Reps K.B. Overhead Lunges (10 Each leg)
10 Reps Toes To Bar

Workout:

12 Min Amrap
50 Ft. Handstand Walk
7    C2B Pull ups
Run 200 meters

Lift:

Stiff Leg Deadlift
5 x 12

Again, one of the biggest misconceptions about Crossfit is that Everyone gets hurt.  I’m sure you have heard this before when you ask your friends to join you at the Crossfit you go to.   “What!  Are you crazy, you’re going to get hurt, everyone gets hurt doing Crossfit!
This couldn’t be further from the truth, Not Everyone gets hurt doing Crossfit only about 80% of the people get hurt!
No, Doy!  C’mon man.
The only people who get hurt are people whom are coached by people who have no idea what the hell they are doing, People that have ego’s the size of Texas and just won’t let themselves do less than the weight on the board of less than the weight that the women next to them is doing.
In this game Ego will get you hurt!
And the last thing that will get you hurt besides bad coaching, and a large Ego is…… Drum Roll please!!!!
The Clock!
Unfortunately in Crossfit the Clock is the best thing ever and the worst thing ever!
The clock is great for those of us that know their limitations and use the clock to compete with either themselves or having a friendly competition with someone in the gym.
But the clock is deadly for those of us that think the clock is more important than form and technique.
Trying to finish the workout in record time while your back is rounded like a camel will get you in traction.

Crossfit Does not Get you Hurt, YOU Get YOU Hurt!
Just like YOU get YOU FAT, and YOU get YOU in GREAT SHAPE!
Just like YOU are responsible for Everything in YOUR Life and BLAMING everyone else will get YOU NO WHERE!

Lift:

1 Power Clean
1 Hang Power Clean
1 Front Squat

Workout:

10-9-8-7-6-5-4-3-2-1
Goblet Squat  @70/45
Burpee Jump to a 1′ Target

Lift:

1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Perform the three movements in a row without putting down the bar
7 Rounds Total

Workout:

2 Rounds
Run 400
50 Wall Balls
50 Box Jumps @24/20
50 GHD Sit ups

Here’s a great article for those of you who still don’t believe that nutrition is the most important part of being fit.
https://www.quora.com/What-will-happen-if-you-work-out-almost-every-day-but-you-dont-eat-very-healthily

Workout:

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps
Rest 1 Min

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps
Rest 1 Min

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps

Lift:

Swings  10 x 10 Rest 30 second Between sets
As Heavy As Possible

Lift:

Bench Press
5 x 7   Super Setted with Ring Push ups

Workout:

4 Rounds
60 Ft.  Handstand Walk
5 Muscle Ups

Workout:

“Double D.T.”

10 Rounds
12  Deadlifts  @155/105
9    Hang Power Cleans  @155/105
6    Push Jerks  @155/105

YES!!!  You use one Barbell for the WHOLE Workout, don’t use two separate Bars for the Deadlifts and the rest of the workout.
YES!!!  The Deadlifts are going to feel lighter than the other movements, it is supposed to be like that.

Lift:

Hang Squat Snatch

8 Singles,  Find a Heavy Single and perform 8 reps with 60 Seconds between reps

Lift:

Barbell Bulgarian Split Squat
7 Sets 5 Reps Each Leg Don’t Alternate legs, finish all 5 reps before switching legs

Workout:

20 D-Ball Cleans @Choose a D-Ball the heaviest you can use
30 Double Unders
40 Step Ups with D.B.  @50/30
50 Plank Walks
40 Step Ups with D.B.  @50/30
30 Double Unders
20 D-Ball Cleans