Daily WOD

Skill:

Back Squat
5 x 10
2 min intervals

Workout:

30 sec on and 30 sec off for a total of 12 minutes
Go as hard as you can for 30 seconds then rest for 30 (You need to go as hard and as fast as you can for the 30 seconds or this won’t be much)

Exercises:
Bike for Calories
Barbell Hang Clean and Thruster @115/75
Burpee
Swings @70/55

It’s amazing the size difference in full grown adults!

Actually Nick may be a different species based on his size he could be of the African Molowahahee Tribe!  I believe Manute Bol is another one from the same tribe.
Manute and Nick are of the same person or maybe Joanna is of the Norwegian Toddlerooski Tribe, Joanna and the Smurfs maybe from the Toddlerooski Tribe.  They certainly resemble each other.

Anyway there both Awesome People so who cares what Tribe they are from!

Skill:

Bench Press
8-6-4-3-3-3-3

Workout:

15 Min Amrap
20/15  Calorie Row
15 Push Ups
10 Hang Power Snatch @115/85

The Sweatshirts are in!
And cause you caught me on a good day I’m going to but them all for you as Christmas Gifts!
Yes, If you ordered one or even two Merry Christmas or if you celebrate something else, Happy and Merry to whatever that is!

I even got you Christmas Bags for your Sweatshirts!  Yay, you can reuse them on another gift!
Right, Right I know you don’t do that.  Nobody does that’s, that’s why there were several hundred bags where I got them cause no one does that.
Anyway, the sweatshirts will be in there little blankets like little pigs at the gym with your name on the bag.  OOOPs you can’t use it again your name is on it.  Sorry !
Please when you look for your Sweatshirt DON’T throw the bags and sweatshirts all over the place, just nicely look for your name and take your bag without causing a mess.  Muchos Graci-ass

*****Also, this is important… too some of you.
We moved the Christmas Party again back to the December 8th at 7pm.
This time it will be at Ivan’s Clubhouse like Mickey Mouse Clubhouse I’ll have the exact Address soon and I’ll be sure to post it.

Skill:

Back Squat
8 x 4
Add weight from last week
2 minute interval

Workout:

15 Min Amrap

5  Pull ups
7  Deadlifts @225/135
10 Swings @70/55

Some of you guys may have heard me today say something like “try and finish this workout in around 18 minutes
For those that I didn’t explain it too, here’s the reason.
The whole idea behind Crossfit is Intensity right?  In case you haven’t heard this enough.
The first thing to look at when doing a workout is time, you are supposed to stay within a certain time constraint.
What is that?
Well, it is around 3 minutes within the time that the pro’s do the workout in.  Monday’s workout being around 13-14 minutes so we should finish in around 17 minutes, I said 18 because it is a little longer than most.
Now I am by no means saying you are pro’s nor should you be doing the workouts in the same time as a pro.
I am simply saying that they want you (Crossfit Hq) to finish around the same time as them.  How do we do that you ask?

Well, we modify.  Just like we do to every workout that we either can’t do Rx or need to shorten it up a little bit.
Remember, Rx doesn’t mean anything, it’s not you against anyone else doing Rx.
What does matter is your time for yourself and that your workouts are intense enough to elicit the effect we are after to get the results we want.

So using this workout let’s say you did finish it in 16 minutes by modifying it.  The next time you do it you would take some of those modifications away and see if you can keep the same time and so on and work towards completing the wod in the same time (16 min) with Rx weight.
This is how it is supposed to be done.  Unfortunately  a lot of you don’t like to do anything less than what is on the board.
This is unfortunate cause all this will do is put you in a greater chance of injury prone moments.
Try and get away from the Rx and focus more on keeping the workout intense, short and varied even the modifications need to be varied.

Skill:

Shoulder press

6 x 6
75 second interval

Workout:

5 Rounds
5 Handstand Push Ups
7 Clean @155/105
9 Toes To Bar

I hope everyone had a great Holiday, I found the perfect picture for the holiday season.

HaHa!
This is so true, everyone still thinks to starve themselves to lose weight.
You would think after years of the same thing over and over that people would stop doing it.
Starve themselves, binge and get Fatter!
Starve themselves, binge and get Fatter!

Eat a lot and lose weight, starve yourself and get Fat!
One day, it will kick in!

Skill:

Back Squat
6 x 3
Add 5 lbs from last Monday
2 Min Intervals

Workout:

50 Reps of Each
Box Jumps @24/20
Jumping Pull ups
Kettlebell Swings
Lunges
Knees to Elbows
Push press @45/35
Back Ext.
Wall Balls 20/14
Burpees
Double Unders
This workout should be done between 13 and 18 Minutes
Choose your weight and modifications accordingly
You really should try and finish the workout in the allotted amount of time, I know that most of you will try and do more than what is Rx’d instead of doing it how it should be done.  But all I can do is tell you what should be done.

Workout:

Five 4 minute Amraps

4 Minute Amrap
3 Power Cleans @135/95
6 Push Ups
9 Air Squat
12 Deadlift @135/95

Rest 1 Minute
Repeat 5 Times

Holiday Hours:

Thursday: 8,9 and 10 am

Friday:8, 9 and 10 am

Weekend Hours are normal Schedule

Workout:

As a 2 man team complete:
3 Rounds
40 Reps of each exercise
Thruster @95/65
Pull ups
Ball Slams
Run 800 Perform Together
One person goes at a time, complete 10 reps before switching partners
So One person does 10 Thrusters then the other does 10 then switch again till 80 reps are done.
Then move onto pull ups

*****Please show up to class on time.  The classes will be very crowded Tomorrow, it’s a real pain in the ass when its crowded and people show up late.  So make it your business to be there on time.
Thanks *****

The Holiday party is on December 10th.
It will be at Cafe Testarossa Starting at 6pm.
Our Very own D.J. Kosta and Noni!  Straight outta 1988 Kosta brings with him knowledge of the Electrician world in case
The speakers stop working in the middle of the party, he can fix them without an issue.
Besides being a talented Electrician he can really throw down the tunes from the late 80’s and early 90’s!
That’s right, Kosta has been DJ’ing since he was 14 back in the early 50’s!
Check him out behind the 1 and 2’s!

Look at that 100% Greek Slice a Spinach Pie!

That’s right, we got some treat!

Skill:

Back Squat
5 x 7
Same weight as last Wednesday

Workout:

21-15-9
Pull up
Burpee

Rest 5 Min

11-7-5
Pull up
Burpee
Try and Cut your time in half for the seconds one

The Gym Hours for the Holiday are:

Thursday:  8am 9am and 10am

Friday:  8am 9am and 10am

Saturday:  8am 9am and 10am

Sunday:  8am 9am and 10am

Skill:

Split Jerk
1-1-1-1-1-1-1-1-1-1
Every Minute perform 1 Jerk
Rest the remainder of the minute

Workout:

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#/14
Sumo deadlift high-pull (Reps), 75#/55
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#/55
Row (Calories)
1-minute rest

So in case you haven’t noticed we Squat At Crossfit Syosset.  We Squat  A lot!
Why?
Well, The Hormone Stimulation you get from Squatting is unlike any other Exercise you can do with Weights.
A Good Squat will help improve every other movement we do in the gym.  The raised heel of the shoe allows for more ankle mobility and increased range of motion.  The Hard Heel serves as a force for the energy to go from the floor to your body without getting lost in the Marshmallow like heel of a sneaker.
Squats Get you STRONG!  Like no other movement in the gym gets you strong!
And We can’t forget Squatting Heavy Burns  A Shit Load of Calories!!!!!   I’m talking a shit load!
So Don’t miss Squat Days.

Along with Squat days comes Squat Shoes.  If you haven’t gotten yourself a pair of lifting shoes they are a great investment.
You really should get them, they will help you Squat heavier and make it a lot easier on your body to squat wit them on.
So no matter who you are or how much you squat I would make sure You get them.
You can go online and google Lifting shoes and you can find all different types, styles and colors.  They are all good, it’s not too hard to make a lifting shoe, it’s just a sneaker with a hard lifted heal.  The most important thing is that they are appealing to your eye, if they appeal to you, you will lift more wit them on.
Don’t wait, go get them now!

Skill:

Back Squat
8 x 2 +5 lbs from Monday
90 second intervals

(Make sure you pause between the 2 reps and take time to blow out and take in air and tighten everything up before continuing with the 2nd rep, this is sooooooooo important, so make sure you do it)

Workout:

20 Box Jumps @24/20
30 Lunges with Double Overhead KB’s @55/35
40 Push Ups
50 Hang Power Cleans @115/75
40 Push Ups
30 Lunges with Double Overhead KB’s @55/35
20 Box Jumps @24/20
(Again, make sure you stay tight for all reps.  But you really need to focus on your form for the Lunges, with the Kettle’s over head you have a decent chance of over extending your spine if you don’t stay tight)