Daily WOD

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

One of the great things about Crossfit is that Every type of person can do the workout together.
Whether the person is a newbie, a mid level Crossfitter or a veteran.  Whether the person is Obese, a little overweight or in great shape.
Whether you’re an alien a martian or a space traveler, doesn’t matter who you are.
At Crossfit we modify any one of the many movements we do to meet your fitness level.
I point this out because there seems to be a rumor out there that If you aren’t in great shape you can’t do Crossfit, if you aren’t already great at Crossfit you will be holding everyone up during the workout, If you are obese you need to lose weight first before you get into Crossfit.
These are all Hogwash!

My point?
Anyone Can do Crossfit, don’t be fooled into believing it’s only for certain people.
If you can move you can do Crossfit.

Workout:

9 Rounds
8 Hang Squat Clean @135/95
7 Burpee Box Jump@30/24

Lift…

Shoulder Press
7 x 3
60 seconds rest

I hear a lot about Women not wanting to do Crossfit Because they are going to get big.
Well let me school you on what actually happens to women when they do Crossfit.  They look athletic, muscular and amazing.

Now there is the other side of the spectrum where Crossfit doesn’t  exist but yet women seem to gravitate towards even thought it looks unhealthy.  It’s called disease
Eating a salad a day and spend an hour on the stationary bike will surely have you ending up in the “Disease” side of the spectrum.
I don’t know where this incredibly ridiculous Idea started from (I’m assuming the women magazines from the 80’s)
but it won’t get you looking how you want too.

What happens when you don’t eat?  Well, most importantly your body lacks the nutrition, vitamins and minerals to grow, rejuvenate, repair, maintain or add muscle, force your bones into an Osteoporosis state and make your body think you are starving therefore telling your body not to release fat cells.
Voluntarily putting your body into starvation mode will assure you that you will not lose weight healthy but will also make sure that you won’t be able to lose the fat that exists on your body that you can’t seem to shed, because your body knows that if you lose that last fat you’ll be dead!

So why the starving crisis?  Well, I’m assuming because women are afraid to eat.  They think if they eat they will get fat.
Quite the contrary it’s the opposite, you need to eat to lose weight and eat a lot.
As long as you are eating the right food and not stuffing your face with cheesecake and small packs of cookies (they have to be good there small) you will lose fat.
Food is what makes you look big, not training.  Most women don’t posses the amount of testosterone in them to get “Big”
so stop the nonsense.

Keep biking and doing hours and hours of Cardio you say?
Well I call Bullshit on that one too.  If you don’t workout with weights your bones will never strengthen, your muscles will never grow and you will look like a girl with a flabby butt and sagging body parts with no muscle to hold them up.
What do you think make you look tight?
It isn’t the Treadmill.
What do you think gives you a nice Ass!
It isn’t the stationary bike.

If you want to look athletic and have muscles, lose that loose skin under your arms and stop the saggy Ass look, if you want to rid yourself of sloppy boobs and lose abdomen skin, if this all disgusts you then you need to start lifting weights.
Long gone are the days of only men do weights, Long gone do men rule the Iron game, Long gone are there only women on the cardio side and men on the weights side of the gym!

Hell no my friends
Everyone is lifting weights now, men, women and children so step up to the plate and stop wasting your precious time in the gym running, biking and sitting on the elliptical machine.

ALL YOU WOMEN NEED TO START LIFTING WEIGHTS!!!
IT’S THE YEAR 2018 LET’S GO PEEPS!

Workout:

Perform  Each movement @45/18:
10 Reps Double Kettlebell Deadlift
10 Reps Double Kettlebell Swings
5   Reps Double Kettlebell Snatch
5   Reps Double Kettlebell Thruster
3   Reps Each Leg Double Kettlebell Overhead Lunges

With a Partner Perform as many complexes as you can in 25 Minutes