Daily WOD

Crossfit Syosset/ Wednesday, September 13th


A. 6 min EMOM
1 Power clean
1 Hang power clean
1 High hang power clean
Increasing weight each set
then …
B. 4 min EMOM
At the weight you finished with “A” at:
2 Hang squat cleans


12 min amrap
20/12 cal bike
20 DB Split squats 50/35
10 Toes to bar (ab mat sit ups sub =20reps)

I have a question.
I’m hoping some of you answer it, if not then you can just follow along. But, it would be a better situation if you actually sent me the answer.
This maybe the start to a whole slew of questions, so you may want to answer them as not to fall behind.
Here’s the question:
Do you put yourself first in your life?

You can answer yes or no for now. Don’t give your explanation cause i didn’t ask for one yet.
You can think about it and then email me your answer.
You can spit out a generic answer right away.
You can ignore me and not answer shit.
Or, you can answer it in your head and never tell anyone.
All good choices

Crossfit Syosset/ Tuesday, September 12th



4 Rounds For Total Reps in 23 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest
Push yourself to keep moving the whole minute, get to the next exercise quickly and start right away.
If you feel like your form and technique are starting to break down, either lower the weight or move slower.

Crossfit Syosset/ Friday, August 8th

A. Every :90 for 5 sets
1 Power snatch
1 Hang squat snatch
(increase every set)
B. Every :60 for 3 sets
3 Overhead squats
(weight you finished with A, no increase)

12 Min Amrap
50 Double Unders
10 Swings @70/55
10 Toes to Bar

Kelly and Steve had the baby!!
Caden Michael! 8lbs 7oz!
These are Kelly’s words after I asked her how she felt.
“The front squats from Monday made labor a bit more difficult cause my legs were sore”
That’s hysterical!
Kelly’s a fucking champ! She was playing Volleyball and training till birth!

Crossfit Syosset/ Thursday, September 7th


Bike 100/ 60 cals
150 Wall balls
Bike 100/60 cals
Try and do this straight through. If you feel you need to break it up to help you get through it please do so.
But I would love to see everyone perform the way it’s written.
There’s a lot more mentally involved in doing the wod straight through.

Crossfit Syosset/ Wednesday, September 6th

A. Every :90 for 5 sets
1 power clean
1 hand squat clean
1 jerk
Increase each set

B. Every :60 for 3 sets
3 front squats
1 jerk
use the weight you finished A with, no increase

5 rounds
Run 400
15 Burpee box jump overs (land on the box and jump to other side)

Crossfit Syosset/ Tuesday, September 5th

Row 500
50 Sit ups
Row 1k
50 Russian Twists
Row 500
1 minute each: plank, right side plank, left side plank
Row 1k
1 minute hollow rock
You can substitute the 500 row with a 400 run, a 30/20 cal bike, or 500 ski erg.
You can even substitute with a walk, whatever makes you happy.

Ya know what happened? No one responded to the email yesterday. I was afraid of this happening.
Soooo, I figured I would write another one. Maybe this one will spark some interest in you responding.
Is this normal behavior? When someone asks you a question via email do you not respond?
Do you just discard or send it to the trash? I’m curious, maybe someone can clarify by responding with an email?
I’d really like to know what you’re thinking when you read this stuff.
Do the emails cause anyone to take their nutrition more seriously?
If you have an issue with eating well would you rather not read this stuff?
Do these emails have any affects on you at all?
Do you even read the most important part of the email, or do you just read the workout. I guess you wouldn’t be reading this if you are one of those people.
Maybe when someone responds to clear up my question about sending my emails to the trash, you can also answer yesterday’s question?

Crossfit Syosset/ Monday, September 4th

It’s Labor day. Happy Labor day.
Classes are 8:30 and 9:30
You can actually eat shit today and not feel so guilty about it.
Unless you don’t normally feel guilty when you eat shit? Do you?
Do you have any regard for the food you eat or do you just eat “normal” food?
This is not me judging, this is me asking a question out of pure curiosity. So, pretty please, tell me.
Do you eat the bread cause it’s on the table?
Do you order a soda at lunch time?
Is there a hero next to that soda?
When you grocery shop do you buy crap to keep in the house knowing all along the temptation and torture it will cause?
Do have good intentions when you eat, or do you not have any intentions at all?
Do you not give a fuck about this email or any other email including nutrition?
I’d love to know what you’re thinking so don’t be shy.
Do you not respond because you feel like you might end up on the email if I find your response outrageous?
This is a give and take relationship. You read the emails, which I know you love, then you respond. That’s how it works.
If you don’t respond I’m going to assume you all have the utmost consideration for the food you eat, or maybe i’ll think the opposite.

Because of Labor day the workout will be very laborious.
Complete 5 rounds @115/75 (this weight is gonna be a mother fucker, and that’s with good technique. So maybe don’t go so heavy, or maybe go heavier)
1 Power clean
1 Front squat
1 Push press
1 Back squat
1 Push press
After the 2 rounds are completed, complete 2 rounds of this:
5 Pull ups
10 Push ups
15 Air squat
Repeat this for 5 sets total

Crossfit Syosset/ Friday, September 1st

10 Min EMOM
Min 1-5:
1 Squat snatch
1 Overhead squat
(increase each set)
Min 6-10:
1 Power snatch
2 Overhead squat
(decrease each set)

15 Min Amrap
35 Double Under
8 DB snatch ea arm 50/35
8 Burpee pull up

Crossfit Syosset/ Thursday, August 31st

Single arm KB Press
5 x 5 ea. arm
Keep the weight the same for 5 sets
Warm up finding a heavy set of 5 then start the 5 work sets.

3 Rounds
Run 800
30 V ups
30 Second side planks (30 seconds each side)
30 Hip extensions

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