Daily WOD

“You’re doing Crossfit, You’re going to get hurt!”
How many times have you heard that when you tell people what you are doing or when you are trying to get your friends to join you at Crossfit?

This is a ridiculous statement from someone who knows nothing about Crossfit.
You do not get hurt at Crossfit if you pay attention to what you are supposed to be doing and you don’t let your ego get the best of you.  I mean if your coach is a tard that might be problem also but it’s up to you to make sure that doesn’t happen.

You can get hurt in any gym or playing any sport or even walking if you walk the wrong way.
Do people get hurt in Crossfit?  Yes.
Why do most people get hurt in Crossfit?  Well, I’ve been coaching for 11 years and from what I’ve seen people get hurt
From overuse, from using too much weight they shouldn’t be using and from poor form.
All of which can be avoided if someone does what I mentioned at the top of the page.

So saying Crossfit will get you hurt is crazy, maybe a proper statement would be, Oh, you’re doing Crossfit that’s great I hope it works well for you.
But unfortunately very few people want whats good for other people so don’t hold your breathe waiting to hear that statement.

Workout:

1. Row 500
10 Back Sqaut @Bodyweight
20 Push Ups
2.  Row 400
10 Back Squat
20 Push Ups
3.  Row 300
10 Back Squat
20 Push Ups
4.  Row 200
10 Back Squat
20 Push Ups
5.  Row 100
10 Back Squat
20 Push Ups

I don’t know why this is still going on but unfortunately it is, there is an epidemic of Flat Asses going on and it’s not getting any better due to all the Cardio Crazy women.
Let me explain what Cardio does to you.  First, yes you burn calories but only calories are burned while you are doing the cardio movements, once you stop you do just that you stop burning calories.
If you train intensely with weights however you burn calories till the cows come home.
Second if you do so much cardio that you forget to eat you are probably burning muscle also and not just fat.
Third, you are not putting on any muscle at all!  With no muscle on your body you look like a skeleton with skin hanging off you.

So if the look you are going for is the hanging skin, skeleton look keep riding the bike and sitting on the elliptical machine for an hour.
If you want to look like a woman and have a beautiful athletic look start lifting weights!

Here’s what you look like when you do cardio all day and when you lift weights:

As you can see the woman on the left who obviously does not lift any weight at all suffers from what I like to call “Noassatall” disease.  This disease causes a beautiful women’s body to look like that of a street sign pole with a hole in the back of it.
You can see that there is no difference between her Butt and her Back.  If she wasn’t wearing a bathing suit you wouldn’t know where her back ended and her Ass begins.
Myself, I find this vulgar and disgusting.  She should be put in prison for violating a woman’s body.
Now, on the right we have what I like to call “Holy Mother of Christ, What in the name of all that is Holy”.  This woman whom obviously spends a good amount of time lifting weights, specifically under the bar in the squat rack deserves a metal for what she had done to her body!

Now that you know what happens when you do or don’t lift and squat you have no excuses if you still look like the woman on the left.  Don’t destroy what God Gave you,  Squat heavy and embrace the Booty!

#stop-the-cardio-and-start-lifting , a Booty is a terrible thing to waste!

Workout:
15 Min Amrap
5   Hang Muscle Snatch @95/65
10 Overhead Lunges @95/65  (5 each leg)
15  Box Jumps @24/20

Lift:

30 seconds on 30 seconds off
Stone lift
8 minute total

The Body Fat Truck is coming on May 12th, there are still a lot of spots available. I Don’t really understand this.

Anyone who constantly weighs themselves should definitely be taking this body fat test.  This is the only measurement you should be using to measure your progress.
Using the scale means nothing at all, you all know this.  Look!!!!:

This picture says it all, what it says is “the scale means absolutely nothing at all” .  The scale gives you no information other than your bodyweight which by the picture you can see means nothing.
What means a lot?
Your Body fat!!!  That is what means a lot.

You can literally workout and eat well for a year and lose 10 lbs of fat and gain 1o lbs of muscle and the scale won’t move at all!
Why would you put such faith in something that gives such little information about you?
It makes no sense at all to keep weighing yourself, none!
So stop!

The only way to know if you are doing well is to keep doing your body fat.
You will drive yourself crazy (which most of you have done already) if you keep looking at the scale and using that to measure your success or lack of.
So, you can keep doing it your way or you can sign up for the Body fat truck and start taking what you are doing with your health seriously.
Even the Dr you go to has no idea what he is talking about when he says you are overweight!  How the fuck does he know you’re overweight if he doesn’t know your body fat %.
I’ve been obese for years according to Dr’s!
C’mon do yourself a solid and get your body fat taken.

Workout:

21-18-15-12-9-6-3-6-9-12-15-18-21
KB Swings @55/35
Push up

Lift:

Back Squat
6 x 3 @85%
3 Reps every 75 seconds

I know that the Rx weight seems enticing at times, however the Rx weight is really for the elite Crossfitters.

If you can’t do the Workout in the same time or around the same time as the pro’s then the Rx weight isn’t for you.
Weight isn’t the most important thing, time is the most important.
That’s why I always say to modify the workout so you are able to keep the time the same as they do.
Remember, we are after intensity.  If you are training intensely the workout can’t be for a long time.
You just can’t keep up the intensity were after for a long time right.
With that said, adjust the workout properly and try to go through it as fast as you can.
Trying to use the Rx weight when you aren’t able to and suffering through the workout moving slowly isn’t the idea of Crossfit.
Varied Functional movements done at high intensity, that’s what we are after.
Remember this every time you are about to train.

Workout:

“Lumber Jack 20”
For Time
20 Deadlift @275/135
Run 400
20 KB Swings @70/55
Run 400
20 Overhead Squat @135/95
Run 400
20 Burpee
Run 400
20 C2B Pull Ups
Run 400
20 Box Jumps @30/24
Run 400
Squat Cleans 135/95
Run 400

It’s May 1st, the weather has changed, Summer is on it’s way!
This is why you workout, so you can look good in the Summer correct?  If you say no you are here for your health you’re lying.

Whatever the reason maybe, you only look good when you eat well.
A huge part to you eating well if not the only part is being prepared.  Being prepared means having all your meals ready for the week packed in little tupperware like the ones your mom used to go to parties for, Tupperware parties!

Anyways if you don’t have your meals packed in tupperware or baggies or whatever you want to pack them in you are doomed to fail.  The main reason we all fail is that when we get hungry and there is nothing prepared we tend to just run to the nearest shithole to eat.  That’s why it’s called fast food, cause you didn’t take time to prepare it.

See they know that, they know you’re in a rush and they take advantage of that by calling your name when your vulnerable.
Don’t let that Fucking clown Ronald McDonald win you over when you are in a weak moment, be prepared.
1.   Pick a day that you are going to cook all your food for the week.
2.  Have all your meats, and veggies ready to cook how you like them.
3.  Have all your tupperware all ready to go for the week.
4.  Have your Lunch Box filled with all your food for the day
5.  And most importantly tell all the people you work with to Fuck off when they say stupid shit about what you’re eating cause when their fat asses are swimming with their shirts on you’ll be rockin your new body.

Workout:

4 x 3 Min Amrap with 2 min rest
Row 500/400 Meters
Max Wall Balls 20/14

Lift:

Power Clean
1 reps Every minute for 10 minutes

You may recall the day we did the 100 Burpees and 1o Double Unders every minute.
Well, if you don’t.  I do.
I had written on the board to sprint through as many burpee as you can each minute and don’t pace yourself.

Someone had said they could have finished the same time or around the same time as someone who sprinted and they could have paced themselves.
So, why sprint?

Well, were not here to get a great time while not being tired afterwards.  Were’ here to get in shape, the way to do that is through intensity.  Pacing yourself does not equal intensity, Sprinting does.
So in every workout you should sprint through for as long as you can, take a break and do it again and again till you’re done.

If you want to improve your fitness you need to do this through every workout.
Don’t pace yourself, pacing is for penis heads.

15 Min Amrap

10 Front Squat @135/95
8 Push Press
6 Pull ups

Lift:

Deadlift
6 x 8
Perform 8 Reps every 90 seconds

It don’ts take much practice to pick up any of the movements we do at Crossfit.  Aside from the Olympic lifts
Everything we do just takes a little practice and you can get each exericse in no time at all.
Take Double Unders for example, practice them Everyday for two weeks and wala you’ll have Double unders.
Then you won’t have to substitute them every time we do Double Unders in a workout.

Whether it is mobility, lack of skill, or no interest, any one of these problems can be solved by just some practice everyday for a short period of time.
Don’t keep ignoring what you can’t do.  I promise it will never ever get better if you ignore them.
Seriously it takes a little bit of practice and you can do every workout Rx’d as far as movements.

You spend your valuable time at Crossfit you might as well do the best and most you can every time you come.  If you’re here make the most out of it.  Doesn’t make sense to waste your time right?  So don’t work hard every time you are in the gym.

Workout:

“Half Murph”
Run 800
10 Rounds
5    Pull ups
10  Push Ups
15   Air Squats
Run 800

“I have to lose weight and get into shape before I start Crossfit”.  This is something that a lot of members hear from their friends when they tell them about Crossfit and how great it is.
Unfortunately a lot of people think like this.  That they need to get into some kinda shape before starting to do Crossfit.

This is nonsense, nonsense and couldn’t be further than the truth.  You don’t need to be in any kinda shape to start Crossfit.
None at all.
That’s why we’re here, so everyone can learn how to do Crossfit without any training at all.  This is one of the great things about Crossfit, Everyone can do them together with people they don’t know and have been doing Crossfit for years.f

This is why it is important to treat every Crossfit Athlete as a person first and not a Games Athlete.
What’s also unfortunate is that a lot of Crossfit’s Believe that you need to kill everyone that walks through the door to try out Crossfit, Especially when that person is involved in some kinda fitness routine currently.
They try to kill that person to let them know how much better Crossfit is than anything else.

This is not true at Crossfit Syosset, here we give everyone what they can handle on not forcing anyone to do anything they can’t and incurring injury.
You don’t want to get injured doing anything, especially if you train.  No one who actually works out wants to be sidelined due to injury.
It’s because of this reason that Everyone who walks through our door can take their time modifying and subbing movements for as long as they need to catch up.

Workout:

3 x 5 Min Amrap: 2 min rest
10 Reps Front Squat @40/20 Dumbbells
10 Reps Swings @55/35
10 Cal Row
10 Reps Box Jumps @24/20
10 Reps Wall Ball Shots @20/14

Lift:

Bulgarian Split Squat
10 Reps (5 Each)
6 Sets Total Every 90 Seconds

A member recently mentioned to me that they read a book about  High Intense training and how it far surpasses that of it’s older brother the long drawn out days of long distance training like marathon running (there’s a reason i bring up marathon running i’ll return to that later) but for now where has this member been!!!!
I’ve been preaching this for years!

Does anyone read what I write or listen when I talk?  Anyone, Bueler maybe?
WTF!

For those of you reading this that aren’t members of the gym already let me tell you about the time you are wasting in the gym sitting there on your cardio machines spending countless hours on the treadmill running to, well… no where!
What does Long distance training do for you?
Well, it’s better than sitting on your Ass but as far as training and getting into shape I would rather see you go in your front yard and do some gardening than sit on a bike for an hour.  At least your house will look great.

Look at it like this, your body adapts to things very very well.  We agree on that?  Good.
Now that we know that and agree on it,  if you do the same thing over and over and over again what do you think will happen?
That’s right, nothing!  Nothing will happen especially when trying to get into shape.
Your body will only change when it is forced to change, hence the high intense short interval training.
Training at hight intensity forces your body to change biologically.  When you push your body to the point of exhaustion for a short period of time (has to be short because there is no way you can keep up a super fast heart rate of training for a long time right?) Your body needs to do something to counteract this fatigue.
This is when your body says “hey, this guy/girl is gonna kill me if I don’t do something about this, yes I like to sit on the couch and do nothing while this guy eats chocolate and drinks wine but now I gotta change something”  So your body releases Growth hormone and testosterone to fight back against the high intense training you are doing.

Without high intense training, shall we say sitting on a bike for an hour with flashing lights and blazing music, you will not elicit this hormonal response we are after if we are looking to change our bodies.
Yes, it’s that simple.  Train hard and fast and you get this response, train slow and not very intensely and you will change absolutely nothing except maybe your belt size may increase a bit.

Workout:

As Fast as you can complete 100 Burpees
If you have a vest wear it, don’t, don’t I repeat don’t pace yourself here.
Do as many as you can as fast as you can then rest a little and do it again and again till you are done.

Every minute on the minute complete 10 double unders

Lift…

Hang Squat Power Snatch
Complete 2 reps Every minute for 10 minutes
Increase weight wen you can

Unfortunately,  because of crappy coaching,  Egos’ and coaches that just don’t give a rat’s ass a lot of people that do Crossfit suffer injury.
This is an unfortunate thing that has happened because Crossfit really is the most amazing routine to get into great shape.

It has become that some shitty coaches and shitty people have led to this “Don’t do Crossfit, you will get hurt phenomenon”

Don’t let someone’s unfortunate circumstance lead your life.  Try Crossfit for yourself and you decide what works for you not someone else.

Workout:

20 on 10 off : 8 rounds
Bike for calories
Pull up
Thruster @75/45
GHD Sit ups or Crunches

Lift…

Overhead Squat
8 x 2
75 seconds rest