Daily WOD

Crossfit Syosset/ Friday, March 29th


Every :75 Two clean and jerk
*Can be power or squat
*Bar can be dropped between reps
Work your way up in weight to a heavy double


DB Hang clean and jerk 50/35
Box jump over 24/20

How many of you constantly think about eating well as opposed to, eating well is just what you do?
So many people workout to look better but don’t do the most important part to looking good, eating right.
This should be your lifestyle by now. You shouldn’t have to think whether or not you’re eating the bread that comes to the table prior to your meal.
Other than if you decide to have a cheat snack or cheat meal, everything you eat should be healthy. That’s it, period!
Do you drink protein shakes cause you heard they are good to drink, or do drink them cause you didn’t have time to eat a meal.
Protein shakes are a supplement for a meal, If you can eat real food, eat real food.
Your body doesn’t want to have to breakdown processed shit. Make the process of digestion easy for your body and eat some real whole foods.

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Crossfit Syosset/ Thursday, March 28th


20 Minute Amrap
5 Pull up
10 Push up
15 Air squat
Depending on whether you choose to do full range of motion or not, this is a great bodyweight workout.
Start with full range and end with full range. Just because you start to fatigue after a little while doesn’t mean you
shorten the range of motion on all the exercises.
This is crazy talk. Once we get tired and the movements become more and more difficult to keep the standards up, we take the easy route and shorten the movements.
When we do the open workouts we don’t shorten the range when we get tired do we?
So, why do that now?
If you have done this workout before but haven’t done full range for the full 20 minutes you should try it, it’s a whole new type of soreness.
This means pull ups require your chin over the bar, push ups are all the way down to the floor and all the way up to full elbow locked out position, and touching the med ball at the bottom (everyone should use a med ball) to full hip extension at the top which means standing straight up without your back at a 90 degree angle the whole time.
Give yourself a goal to do every rep perfect as opposed to just trying to get as many rounds as possible.
As a matter of fact let’s not call this an amrap (as many rounds as possible), let’s call it “I’m going to concentrate on doing each rep as perfectly as possible”
How’s that sound?
This isn’t going to happen is it?
You’re going to totally ignore what I have written as usual and do whatever range of motion you choose, aren’t you?

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Crossfit Syosset/ Monday, March 25th


2 rounds
1 minute goblet squat hold
5 Inchworm
10 lunge with twist
Squat and reach 5 ea side
WG stretch 10 ea side
1 min. plank
:30 side plank
Single leg bridge 10 ea. side


20 min amrap
5 Deadlifts 115/75
5 Hang power clean 115/75
5 Front squat 115/75
5 Push Press 115/75
5 Back Squat 115/75
Do not need to move through this quickly.
Be deliberate with each rep of each movement assuring good positioning and bracing throughout.

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Crossfit Syosset/ Friday, March 22nd


Every :90 for 8 sets total
1 High hang power snatch
1 Hang power snatch
1 Power snatch
Increasing weight each set


5 sets
10 DB snatch (each arm) 50/35
8 Burpee box jump overs 24/20

Ya know what I been hearing lately when I ask, what are you doing to try and drop weight?
This is of course after I was told that the person was trying to lose weight, so it’s not me attacking for no reason.
Anyway, this is the answer I often hear, “I been cutting out bread, pasta and other carbs.”
C’mon! How many fuckin times do I have to say this.
Just because you are cutting out one macro nutrient, whatever that may be, carbs, protein or fat, does not mean you will drop weight.
It comes down to calories.
Even if you cut out bread and pasta doesn’t mean you can stuff your face with fat and protein!
No matter how you cut it, you’re eventually going to have to shut your mouth and stop stuffing it with food.
That’s what it comes down to. If you are supposed to eat 2k calories a day to lose fat and you eat 3k of protein and fat, you’re going to get fat.
So, stop with the, “I started cutting carbs to lose weight.”
Say it properly, “I cut my calories to lose weight.”
This isn’t brain surgery!!!! It’s a fuckin math equation.
If you don’t know how to keep track use the My Fitness Pal App. It’s very easy and takes two seconds to input your nutrition.
Not only does it help you keep track of your calories but it also teaches you how many calories are in what types of food.
The app teaches you how to spread out your calories also. You will become more knowledgeable on what to eat and what not to eat.
You will learn that you get to eat a lot more low calorie food to eat than those foods filled with calories.
More fatty foods, more calories. Less fatty foods, less calories.

Crossfit Syosset/ Friday, March 22nd Read More »

Crossfit Syosset/ Wednesday, March 20th


5 Sets:
15/12 Calorie Bike
7 Muscle ups
12 Box Jumps (24”/20”)
10 Hang power clean (115/75)
-rest 1:1 b/t sets-

Look at this fucking shit
I have a sore throat so I went to grab some lozenges as anyone would do with a sore throat.
I figured there would be some sugar in these things but 11 grams of added sugar per 2 drops!
Fucking nuts, and the best part is it says, organic. That made me puke in my mouth which actually helped with the sore throat.
Not only do they expect you to fight off a cold but now it’s gotta fight off all the inflammation caused from the sugar. It says peanut, soy and dairy free but a shit ton of sugar.

Crossfit Syosset/ Wednesday, March 20th Read More »

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