Daily WOD

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)

Everyone couldn’t believe the transformation that took place with Joe’s picture yesterday.
Yes, it’s true.  That’s no lie.
And his words when it was over where, “it’s easy when you make a decision to do it.  When you prepare your meals and come to the realization that there is no cheating anymore so there is no questioning yourself when you sit down to eat a meal it’s easy after that.  But most people don’t get to that point where they tell themselves I only eat well from now on.  There is no cheating at all.  This is my life.”

Joe is right, everyone that I tell how to eat always says either “I can’t eat just that or what about a cheat meal, or can I have oatmeal and pasta.”
It’s always something.
That’s the thing until you get to the point where there isn’t always something it will never happen.
You will never look the way you want to look until the excuses stop.
That’s it, it’s not the workout, it’s not the diet.  I’ve said this over and over again, It’s YOU.
If you are not successful in any aspect of your life it’s YOUR fault.
Kinda like me, My grammar sucks because of me and me only.

Skill:

Back Squat
10 x 6 @+5 lb from last Friday

Workout:

10-9-8-7-6-5-4-3-2-1
Deadlift @50%
Bench Press @50%
Double KB Clean @55/35

So check this out, This dude listened to exactly what I said to do (very rare) but happens once in a while.  I should say Harry did also listen and you also saw what happened to him.
I tell everyone if you want to lose some fat you need to eat all day long.  I usually hear “I can’t I’m not hungry, in which I respond I know but you have to force yourself to eat and after two weeks you will be starving every two hours.
Look at this change Joe made in his body

Is that fucking crazy!
He lost a baby in his belly!
This is what happens when you eat like that.

Workout:

5 Rds

Row 500
30 Box Jumps
30 Swings @70/55

Skill:

Back Squat

7 x 5 @5 lbs heavier than last week
2 and 1/2 minute intervals

Workout:

3 Rounds

Run 400
12 Squat or Power Snatch @115/85
4 Muscle Ups  (sub for M.U. is 12 Pull ups and 12 Dips or Push ups a round )
So for instance if you are subbing the M.U. your round would look like this
Run 400
12 Snatch
12 Pull ups
12 Dips 0r 12 Push ups

****If you can do a squat snatch do it, if you can’t because your flexibility is horrific and you do no mobility work to help the situation, then switch to a Squat Clean.  If you decide to go along the clean route Perform the Cleans with 135/95.

Skill:

Deadlift
5 x 5 @70% + 5 lbs

2 Min Intervals

Workout:

4 Rounds
25 Double Unders
25 Wall Balls @20/14
25 GHD Sit ups w/  Med Ball  10/6

It’s week 4 of the Back Squats, by now you should be killing yourself to get all the reps.
Just remember, YOU NEED TO STAY TIGHT BEFORE EACH REP!  DON’T LIFT THE BAR UNTIL YOU TIGHTEN UP.
THE TIGHTER YOU ARE THE EASIER THE WEIGHT WILL FEEL.
NOT TO MENTION IF YOU STAY TIGHT YOU WON’T GET HURT.  YOU NEED TO STAY TIGHT SO YOUR MUSCULAR SYTEM TAKES CARE OF SUPPORTING THE WEIGHT INSTEAD OF YOUR SPINE.
YOU HAVE TO STAY TIGHT, THERE SHOULD BE A BRIEF PAUSE BETWEEN EACH REP SO YOU CAN BLOW THE AIR OUT AND TAKE A BREATH IN AND TIGHTEN UP!

Skill:

Back Squat
6 x 4 @80%
2 Min Intervals

Workout:

3  Rounds
15 Hang Power Cleans @135/95
15 Burpees

There seems to be a small yet rather imperative situation in the rest rooms.
Apparently there is someone who does not clean  his/her butt juice off the toilet seat once they are done relieving their colons from high pressure.
Please, if you have any respect for humanity and yourself clean off the seat of the bowl when you are finished.
It’s nasty when someone goes into the Bathroom to enjoy the fine amenities we have to offer and then has to deal with that offensive site.
Again, I urge you to clean up after yourself.
The Bathrooms are shared amongst us as a civilized community, let’s try and do our best to keep them clean.

Think about it, first there’s shit on the bowl next there will be shit on the floor and before you know it we’ll be slinging shit around at each other as a workout!
We can’t have that.
Thank you for taking your valuable time to read this.

Skill:

6 x 9 @ 5 lbs heavier from Friday

Workout:
15-12-9 reps for time of:
Power cleans  @135/95
Thrusters  @135/95