Daily WOD

LIFT:

BENCH PRESS  8-10 REPS
TRICEP EXT.  12-15 REPS

5 SUPER SETS

WORKOUT:

100 BURPEE
WITH 7/3 CALORIE ON BIKE EMOM

REMINDER:  TOMORROW, X-MAS PARTY AT 6PM AT THE MAIN EVENT IN FARMINGDALE.
HOPE TO SEE YOU ALL THERE.

LIFT:

SWINGS
10 X 10: 30

WORKOUT:

100  DOUBLE UNDERS
15     POWER CLEANS  (185/125)
100  DOUBLE UNDERS
12     POWER CLEANS (185/125)
100  DOUBLE UNDERS
9       POWER CLEANS   (185/125)

IF THE RX WEIGHT IS TOO MUCH TO LIFT, CHOOSE A WEIGHT THAT IS DIFFICULT FOR YOU TO GET THROUGH, MAKE IT A CHALLENGE TO GET ALL 36 REPS

THERE ARE STILL SOME PEOPLE THAT BELIEVE THAT THEY CAN JUST WORKOUT AND GET THE RESULTS THEY WANT WITHOUT HAVING TO PUT THE WORK OF GOOD NUTRITION IN THEIR ARSENAL.

UNFORTUNATELY IT DOESN’T WORK LIKE THAT.
I WOULD LOVE TO TELL YOU THAT YOU DON’T HAVE TO EAT WELL TO ATTAIN YOUR FITNESS GOALS BUT, YOU DO!

THE BEST THING TO DO IS TO GIVE YOURSELF A PLAN AND A GOAL IT’S EASIER TO STICK WITH IT IF YOU HAVE SOMETHING TO SHOOT FOR.
DON’T GIVE UP!
KEEP TRYING AND IT WILL HAPPEN!

LIFT:

Power Clean (5×1 – 3 Clean Grip Deadlifts+ 2 HPC + 1 Push Jerk)

Begin each Lift with Clean Grip Deadlift, These are touch and go reps, Hold at the top of the 3rd deadlift and begin the HPC, Once the last HPC is perform then finish with a Push Jerk… increase weight each set for 5 working sets

WORKOUT:

10  MIN AMRAP
10  TOES TO BAR
10  RIGHT ARM KETTLE BELL DOWN PRESS @55/35
10  LEFT ARM KETTLE BELL DOWN PRESS @55/35

WE DID A WORKOUT ON FRIDAY, IT WAS THE 100/60 CAL BIKE WITH 10 PUSH UP EMOM.
IF YOU DIDN’T DO IT I HIGHLY SUGGEST YOU DO IT THIS WEEK WHEN YOU GET A CHANCE.
IT WAS FUCKING MISERABLE!
I MEAN THAT IN THE BEST WAY POSSIBLE.

IT WAS ON AVERAGE 8-10 MINUTES LONG.  8-10 MINUTES OF HELL.
WHAT AMAZES ME IS THAT AFTER DOING THIS WORKOUT AND TOTALLY FEELING LIKE I JUST BEEN THROUGH A TORTURE DEVICE THERE ARE STILL SO MANY PEOPLE THAT WOULD RATHER GO TO A REGULAR GYM AND SPEND 2 HOURS THERE AND STILL AFTER TWO HOURS NOT FEEL ANYTHING NEAR THE DEATH WE FELT ON THURSDAY.

I DON’T GET IT!
PLEASE SOMEONE EXPLAIN TO ME WHAT IS IT THAT MAKES SOMEONE WANT TO WASTE TWO HOURS OF THEIR BUSY LIVES WHEN THEY COULD GET SO MUCH BETTER RESULTS FROM A WORKOUT THAT LASTS LESS THAN A HALF HOUR.
THIS BAFFLES MY MIND

LIFT:

STIFF LEG DEADLIFT
10 X 10: 60

WORKOUT:

50-40-30-20-10
BIKE OR ROW FOR CALORIES
WALL BALL @20/14

AFTER KEEPING YOU ALL ABREAST OF THE CHRISTMAS PARTY WHEREABOUTS FOR SEVERAL MONTHS NOW.
IT WILL BE AT THE MAIN EVENT IN FARMINGDALE ON FRIDAY, DECEMBER 7TH AT 6PM.

BEING THAT YOU HAD PLENTY OF NOTICE AS TO WHEN AND WHERE THE PARTY IS I HOPE TO SEE YOU ALL THERE.

LIFT:

BACK SQUAT

10 X 10:90

WORKOUT:

10 min Amrap
10 T2B
10 PUSH UPS
10 SWINGS @70/55

LIFT:

SKULL CRUSHERS 8-10 REPS
BENCH PRESS 5-8 REPS
SUPER SET THE TWO FOR A TOTAL OF 5 SETS

WORKOUT:

100/60 CALORIES ON BIKE OR ROW
10 PUSH UPS EMOM

NOVEMBER IS COMING TO AN END, THAT MEANS THAT THE HOLIDAY SEASON IS IN FULL SWING.
THAT MEANS THERE IS SHIT FOOD EVERYWHERE YOU GO.
THAT MEANS IF YOUR WILL POWER IS INADEQUATE YOU’RE GOING TO BE A LARD ASS BY THE END OF THE YEAR.
DON’T LET THAT HAPPEN.
MAKE YOURSELF A PACT THAT YOU WON’T DO WHAT YOU DO EACH HOLIDAY SEASON AND PIG OUT WHEREVER YOU GO.
TRY AND EAT WELL THROUGH THE SEASON, IF YOU DO IT THROUGH THE HOLIDAY’S, YOU CAN DO IT ANY TIME AT ALL!
DON’T GIVE UP AND DON’T GIVE IN.  BE GOOD TO YOURSELF.

LIFT:

DEADLIFT
10 X 6:60

WORKOUT:
27-21-15-9
DB THRUSTERS @ 50/35
4-3-2-1 ROPE ASCENTS

I KNOW I REPEAT MYSELF OVER AND OVER AGAIN REGARDING THIS BUT…
YOUR TIME DOESN’T MATTER WHEN PERFORMING THE WORKOUT, WHAT MATTERS IS YOUR SAFETY.
PLEASE MAKE IT A COMMITMENT TO TAKE YOUR TIME AND STAY TIGHT WHEN YOU ARE TRAINING.
DON’T JUST RUSH THROUGH THE WORKOUT TO GET A GOOD TIME, YOU DON’T WANT TO HURT YOUR BACK.
IT’S NOT WORTH IT!

PLEASE PLEASE PLEASE MAKE SURE YOU KEEP YOUR CORE TIGHT ALL THE TIME.
IT’S NOT ONLY SAFE, IT MAKES THE MOVEMENT EASIER.
THE TIGHTER YOU ARE THE EASIER IT WILL BE.

WORKOUT:

1,000 ROW
-THEN-
15 TOES TO BAR
15 OVERHEAD SQUAT @95/65
-THEN-
1,000 ROW

LINSAY HAS INFORMED ME THAT THE CHRISTMAS PARTY IS ON FRIDAY, DECEMBER 7TH AT 6PM.
I THINK, IT USUALLY CHANGES SEVERAL TIMES BEFORE THE ACTUAL PARTY DATE SO I’LL KEEP YOU UPDATED IF I HEAR ANYTHING FROM LINS BUT THAT’S WHAT I HAVE FOR NOW.

LIFT:

POWER CLEAN AND JERK
6 REP EMOM FOR 10 MINUTE
TOUCH AND GO WEIGHT

WORKOUT:

ROW CALORIES
10 X 250:45 SEC

I’M PUTTIN TOGETHER A SWEATSHIRT ORDER.
I’LL BE TAKING THE ORDERS BEFORE I ACTUALLY ORDER THE SWEATSHIRTS.
THEY SHOULD TAKE AROUND 2 WEEKS ONCE I PUT IT IN.
WE’RE STARTING TO TAKE THEM TODAY, MONDAY AND THE SHEET WILL BE UP FOR A WEEK.
WE HAVE ZIPPER AND PULLOVERS.
THE SWEATSHIRTS ARE ALL THE THICK ONES WE ALWAYS ORDER FROM SPORT TEK.
THERE ARE TWO DIFFERENT DESIGNS YOU CAN ORDER.
THE FIRST ONE IS THIS:
Syosset CrossFit Dec 2018 Sweatshirt

THAT IS ONE OF THE DESIGNS AND THE OTHER IS THE SKULL LOGO ON THE BACK.
THE FIRST DESIGN ONLY COMES IN HEATHER GREY

THE SKULL LOGO COMES IN ALL COLORS
BLUE, RED, GREY, BLACK, BURGUNDY AND ORANGE

THERE WILL BE A SHEET ON THE DESK TO ORDER.
WRITE DOWN YOUR NAME, NUMBER, PULLOVER OR ZIP, SIZE AND COLOR
THANKS

LIFT:

FRONT SQUAT
10 X 10:90
RAISE THE WEIGHT FROM LAST WEEK

WORKOUT:

PULL UP                   5 REPS
PUSH UP                 10 REPS
AIR SQUAT             15 REPS
DOUBLE UNDER  20 REPS
20 MIN AMRAP