Daily WOD

CROSSFIT SYOSSET/ FRIDAY, AUGUST 20TH

LET ME START BY SAYING IF YOU HAVE OR HAD CHOSEN TO RID YOURSELF OF THE DEVIL.
THIS IS OR WOULD HAVE BEEN ALMOST TWO MONTHS OF EATING HEALTHY!
DO YOU KNOW WHAT ONLY TWO MONTHS OF EATING HEALTHY CAN DO TO YOUR BODY?!?!

TIME PASSES ANYWAY, YOU CAN CHOOSE TO LOOK THE SAME AS IT PASSES OR YOU CAN CHOOSE TO MAKE A CHANGE.

MAYBE IT’S THE WHOLE GOAL SETTING THING. IF YOU DON’T HAVE A REASON TO EAT WELL, CHANCES ARE YOU’RE NOT GOING TOO.
SOMETIMES THE OBVIOUS REASON THAT’S RIGHT IN FRONT OF OUR FACES, ISN’T ENOUGH. THIS IS YOUR HEALTH I’M TALKING ABOUT.
MAYBE IF YOU GIVE YOURSELVES A DIFFERENT MORE IMPORTANT REASON, OTHER THAN YOUR HEALTH?

IF YOU WOULD LIKE TO JOIN MYSELF AND OTHERS BY NOT EATING SUGAR OR PROCESSED FOODS TILL MY SURGERY, YOU CAN TRY THAT FOR SOME
MOTIVATION??

NO SUGAR, NO PROCESSED FOODS AND NO CARBS OTHER THAN VEGETABLES (AND PAGELS OF COURSE) TILL
SEPTEMBER 14TH…

THEN YOU CAN SPLURGE.

JUST CHOOSE SOMETHING IMPORTANT TO YOU THAT WILL KEEP YOU MOTIVATED TO STAY ON TRACK.
ONCE YOU GET GOING FOR A COUPLE WEEKS IT’S VERY EASY.

GIVE YOURSELF A CHANCE TO SEE WHAT IT FEELS LIKE TO ONLY EAT HEALTHY FOODS.

ARE YOU NOT WORTH EVEN TRYING TO LIVE A HEALTHIER LIFE?
THIS IS SUCH AN EASY CHOICE, THERE SHOULD BE NO ARGUMENT WITH YOURSELF.

METCON:

5 ROUNDS
BENCH PRESS 8-12 REPS 55-60%
KETTLEBELL SWING 10 REPS 100/70

-REST 3 MIN-

WITH A PARTNER
RUN 400 METERS (12 LAPS TOTAL, 6 EACH)

YOUR PARTNER ALTERNATES BETWEEN PLANKS, SIDE PLANKS AND STATIC AIR SQUATS
PENALTY FOR DROPPING BEFORE YOUR PARTER RETURNS IS…
FOR EACH DROP 5 BURPEES AT THE END OF THE WORKOUT.

YOU CAN CHOOSE WHICH STATIC HOLD YOU WANT.

CROSSFIT SYOSSET/ THURSDAY, AUGUST 19TH

HOW DO YOU LOOK AT EVERY NEW DAY?
IS THIS ANOTHER DAY CLOSER TO YOUR GOAL WEIGHT?
IS THIS ANOTHER OPPORTUNITY FOR YOU TO EAT WELL, OR ANOTHER DAY OF GRIEF?

CHANGE YOUR MINDSET.
YOU SHOULD BE LOOKING FORWARD TO A NEW DAY.
IF YOU WERE GOING ON VACATION IN A MONTH, YOU WOULD BE LOOKING FORWARD TO IT, RIGHT?
WHY THEN WHEN YOU HAVE A GOAL WEIGHT TO REACH.
IT’S A FUCKIN NIGHTMARE TRYING TO GET THERE?
IS THE VACATION MORE IMPORTANT THAN YOUR HEALTH?
IS THAT WHAT IT IS?

HERE WE GO!

ARE YOU KIDDING ME?
IT’S ONLY ACCEPTABLE TO EAT SHIT BECAUSE IT’S FORCED DOWN OUR THROATS.
IT’S ONLY ACCEPTABLE TO EAT SHIT BECAUSE 75% OF AMERICANS DO!

IF YOU SAW WHAT YOUR POOR SYSTEM GOES THROUGH WHEN YOU EAT CRAP, YOU WOULDN’T BE EATING IT.
IF YOU ACTUALLY BELIEVED THAT POOR NUTRITION LEADS TO DEPRESSION, ANXIETY, LETHARGY, A SHORTER EXISTENCE, YOU WOULD EAT WELL.
IF YOU SAW HOW YOUR BODY REACTS TO ALWAYS EATING WELL, YOU WOULD CHANGE THE WAY YOU EAT.

IT’S NOT THAT HARD, THERE ARE A LOT OF OTHER THINGS IN LIFE TO ENJOY THAN SHIT FOODS.

EATING WELL CONSISTENTLY IS THE ONLY WAY FOR YOU TO CHANGE THE WAY YOU LOOK.
CONSTANTLY CHEATING AT NIGHT BEFORE BED JUST WON’T DO IT.
YOU NEED TO EAT WELL 24 HOURS A DAY, 7 DAYS A WEEK.

THIS IS YOUR CHOICE, NO ONE OR NOTHING ELSE CAN CHANGE YOU EXCEPT, YOU.


METCON:

1 MILE RUN
2K ROW
100 KNEES TO ELBOW
1 MILE RUN

CROSSFIT SYOSSET/ WEDNESDAY, AUGUST 18TH

THIS IS AMAZING!
SO MANY OF YOU GUYS HAVE ACTUALLY BEEN CHANGING THE WAY YOU EAT!
ALL I WANT IS FOR YOU TO MAKE BETTER CHOICES WHEN IT COMES TO YOUR NUTRITION.
IT’S GOOD TO HEAR SOME OF YOU SAY, “I HEAR YOU TALKING TO ME WHEN I AM ABOUT TO EAT.
SOON EVERYONE WILL JOIN US IN THE FIGHT AGAINST THE DEVIL.

SUGAR IS LIKE “DA FOOSBALL”, THE DEVIL!

EVERYDAY SOMEONE EITHER COMES UP TO ME OR TEXT ME ABOUT HOW WELL THEY HAVE BEEN DOING STAYING AWAY FROM SUGAR!
IN SUCH A SHORT TIME!
WAIT, WAIT TILL YOU HAVE A MONTH OR TWO UNDER YOUR BELT. CONSISTENCY IS KEY!
ONCE YOU ARE CONSISTENT FOR A MONTH, YOU WILL SEE AND FEEL AN ENORMOUS DIFFERENCE.

WHETHER YOU DO THIS OR NOT, THE MONTH IS GOING TO HAPPEN SO YOU MIGHT AS WELL JOIN US IN THE BATTLE.
ONCE YOU FEEL THE DIFFERENCE IN YOUR BODY FROM FEELING LIKE SHIT EVERYDAY, WHICH WE THINK IS NORMAL, TO FEELING
WHAT WE WERE MADE TO FEEL LIKE…

YOU’LL NEVER GO BACK TO THE FOOSBALL AGAIN!

METCON:

4 ROUNDS
RUN 400
10 POWER SNATCH @135/95
25 DOUBLE UNDERS

FOCUS ON YOUR SNATCH, TAKE YOUR TIME TO SET UP FOR EACH ONE AND EXECUTE PROPERLY.
DO NOT JUST RUN THROUGH THEM ALL WILLY NILLY!

REST 5 MIN.

8 ROUNDS EACH. 20 ON/ 10 OFF.
BIKE FOR CALORIES
ROW FOR CALORIES
L-SITS (PULL UP BAR, DIP BAR, OR ON THE FLOOR)
HOLLOW ROCK



CROSSFIT SYOSSET/ TUESDAY, AUGUST 17TH

NO, YOU CAN’T HAVE POTATOES.
NO, YOU CAN’T HAVE PASTA.
NO, YOU CAN’T HAVE SWEET FRUITS.
NO, YOU CAN’T HAVE BREAKFAST CEREAL.
NO, YOU CAN’T HAVE BREADS.
NO, YOU CAN’T HAVE SWEET YOGURT.
NO, YOU CAN’T HAVE SODA.
NO, YOU CAN’T HAVE OATMEAL AND RAISINS.
NO.YOU CAN’T HAVE KETCHUP
NO, YOU CAN’T HAVE SALAD DRESSING
MOST THINGS HAVE SUGAR IN THEM, OR WILL TURN INTO SUGAR WHEN YOU EAT THEM.
SO JUST STOP.

STOP EATING THE SAME SHIT THAT HAS BEEN FUCKING UP YOUR BODY FOR YEARS.

IT’S SIMPLE, JUST COMMIT TO NO SUGAR.

IT’S EASY TO FALL VICTIM TO THE EVIL FALSE ADVERTISEMENTS THAT MANIPULATE US INTO THINKING BREAKFAST CEREAL IS GOOD FOR US.

IT’S ALL BAD FOR US.

START TAKING WHAT YOU EAT SERIOUSLY.
FOOD HAS MASSIVE EFFECTS ON OUR BODIES.

IF DEPRESSION IS A CONSTANT BATTLE FOR YOU, STOP EATING SUGAR.
IF YOU ARE DEPRESSED AND CONSISTENTLY EATING SUGAR, YOU’RE CAUSING YOUR SYSTEM TO STAY IN A PERPETUAL STATE OF DEPRESSION.

I HOPE THAT’S WORKING FOR YOU.

IT IS A GIFT TO HAVE TO OPPORTUNITY TO BE ABLE TO EAT WELL, DON’T YOU AGREE?
KEEP ABUSING THAT GIFT AND WATCH WERE YOU END UP.

IF YOU EAT POORLY TODAY, IT IS YOUR CHOICE.
1,000 PERCENT YOUR CHOICE.


METCON:

21-15-9
DEADLIFT BODYWEIGHT
HANDSTAND PUSH UP

METCON:

4 ROUNDS

SPRINT 200 METERS
30 BOX JUMPS
30 WALL BALL
REST IS YOUR WALK BACK TO THE 200 MARKER



CROSSFIT SYOSSET/ MONDAY, AUGUST 16TH

I WAS TALKING TO A FRIEND OF MINE YESTERDAY, APPARENTLY IT’S DIFFICULT TO BUY A CAR RIGHT NOW, THE WAIT LIST IS 8 MONTHS TO GET THIS THE CAR HE WANTS.
EIGHT MONTHS! I SAID, “YOU WILL WAIT EIGHT MONTHS FOR A CAR THAT YOU’RE GOING TO TREAT BETTER THAN YOUR WIFE, BUT YOU STILL PUT SHIT INTO YOUR BODY!

IF I WAS YOUR WIFE I’D BEAT YOUR ASS WITH A GARDEN HOSE!”

CONSISTENCY!!!
CONSISTENCY!!!
CONSISTENCY!!!

THIS IS THE NUMBER ONE RULE OF LOSING FAT.

YOU HAVE TO BE CONSISTENT!!! YOU WILL NOT LOSE FAT IS YOU ARE CONSTANTLY CHEATING HERE AND THERE.

IF YOU WERE AS CONSISTENT WITH EATING WELL AS YOU ARE WITH CONSISTENTLY EATING CHEAT MEALS, YOU WOULD BE SHREDDED!

*****IT’S NOT YOUR TRAINING AND IT’S NOT TRYING TO CAPTURE THE LATEST BULLSHIT DIET FAD. IT’S YOU!!!!!!
IF YOU ARE NOT EATING WELL, IT’S 1,000% YOUR FAULT. TAKE SOME FUCKIN OWNERSHIP AND RESPONSIBILITY FOR YOUR OWN LIFE.

FOR THE MOST PART WE ARE VERY CAPABLE ADULTS.
WE ARE ALL ABLE TO KEEP OURSELVES MOTIVATED IN ORDER TO REACH CERTAIN GOALS, CORRECT?

SO, MONEY IS THE GOAL? NOT HEALTH?
SEE HOW FAR THE MONEY GETS YOU WHEN YOUR DIABETES IS OUT OF CONTROL AND YOU LOSE A LEG.
ACTUALLY, I’M WRONG.
YOUR FAMILY WILL BE ABLE TO TAKE A LIMO TO THE HOSPITAL TO SEE YOU IN YOUR HOSPITAL BED.

THIS MAKES ABSOLUTELY NO SENSE WHATSOEVER.

KILL YOUR BODY, THE ONE THING THAT CAN KEEP YOU ALIVE. BUT MAKE AN ABUNDANCE OF WHAT MEANS ABSOLUTELY NOTHING.
BUT KEEP TELLING YOURSELF IT MEANS EVERYTHING. SEE HOW FAR THAT GETS YA.

THIS ONCE AGAIN, IS YOUR CHOICE.
KEEP LAUGHING AT MY EMAILS WHILE YOU GOT A BOX OF TWINKIES HIDDEN AWAY IN THE CUPBOARD.

KEEP BLAMING EVERY LITTLE THING THAT HAPPENS IN LIFE AS TO WHY YOU CAN’T EAT WELL.

KEEP MAKING EXCUSES FOR EVERY LITTLE THING THAT COMES ALONG.
THIS IS AN INTERESTING WAY TO GO THROUGH LIFE.

HOW ABOUT YOU JUST FUCKING “DO”.

TODAY YOU CAN WAKE UP THE SAME PERSON YOU WERE YESTERDAY, OR…


METCON:

5 SETS
BACK SQUAT 5 REPS 70-75%
DB WALKING LUNGES 10 REPS (5 EACH LEG) 60/40
SUPERSET THE TWO EXERCISES 90 SECONDS REST

METCON:

100 PULL UPS
100 PUSH UPS
100 GHD SIT UPS
100 BACK EXTENSION
PARTITION AS YOU CHOOSE.









CROSSFIT SYOSSET

HOW’S THE FIGHT AGAINST SUGAR GOING?

IT CAN BE DIFFICULT AT TIMES, ESPECIALLY DURING THE WEEKEND. BUT I HEAR WHEN TIMES ARE DIFFICULT
A PERSONS TRUE CHARACTER COMES OUT.

MAYBE THAT’S WHY IT’S SO DIFFICULT TO EAT WELL?

IF YOU ARE AN OLD FUCK LIKE MYSELF, OR EVEN WORSE, AN OLDER FUCK. YOU WOULD HAVE BEEN A CHILD DURING THE WHOLE
“FAT FREE CRAZE” THAT STARTED IN THE 80’S, MUCH LIKE IT’S EARLIER PREDECESSOR, “THE FAST FOOD CRAZE”.
THE “FAT FREE CRAZE” BROUGHT ON THE HIGH PRODUCTION OF PROCESSED FOODS.

BEFORE THESE TWO DIABOLICAL SCHEMES WERE SET IN MOTION TO TAKE OUR MONEY AND POISON OUR SYSTEMS, ALL THESE ALLERGIES
WITH YOUNG KIDS TODAY WAS NOT A THING. NOT UNTIL YEARS OF PROCESSED FOODS AND REFINED SUGAR HAS HAD ON SOME OF OUR BODIES, IS IT NOW TAKING EFFECT.
(I’M NOT ACCUSING ANYONE OF POISONING THEIR CHILDREN) BUT IT KINDA DIDN’T HELP.

THIS SHIT IS BAD NEWS PEEPS!

THIS IS NOT JUST ABOUT LOOKING AMAZING, THIS IS YOUR HEALTH.
KEEP EATING SHIT AND I WON’T BE THE ONLY MOTHER FUCKER LYING IN A HOSPITAL BED!

IT CREEPS UP ON YA SLOWLY… MAYBE YA START WITH A LITTLE POUCH OVER YOUR BATHING SUIT RIGHT?

AND YOU SAY “AH, I STILL LOOK GREAT HUNNY RIGHT?
AND YOUR WIFE’S LIKE… “NOT REALLY BUT, OK.

THEN YEAR’S LATER AND THREE TENTS LARGER (I STOP CALLING THEM BATHING SUITS AFTER A CERTAIN SIZE).
YOU’RE STILL TRYING TO CONVINCE YOURSELF YOU DON’T LOOK THAT BAD, RIGHT, CAUSE YOU DON’T LOOK AS FAT AS THE FAT NEIGHBOR DOWN THE BLOCK.

BUT MAYBE YOU TRY AND LIFT SOME WEIGHTS CAUSE THAT’LL
BURN A LOT OF FAT WHILE YOU’RE STILL STUFFING YOUR FACE EVERY NIGHT, RIGHT.

YEP, NOW THAT YOU’RE WORKING OUT, YOU CAN EAT EVEN MORE RIGHT.

TILL ONE DAY, YOU LOOK IN THE MIRROR.
YOU’RE 18 SIZES LARGER THAN WHEN YOU WERE 18 YEARS OLD.
YOUR BLOOD PRESSURE IS THROUGH THE ROOF, YOU’RE CHOLESTEROL IS A BIT ON THE HIGH SIDE, YOU FEEL LIKE CRAP EVERYDAY,
YOU’RE DR IS BEGGIN YOU TO START EATING HEALTHY AND YOU JUST KEEP GOING, STROLLING THROUGH CANDY FUCKIN LAND EATING UP
EVERYTHING IN SITE!

AND THEN…

IT’S YOU’RE CHOICE…

.

CROSSFIT SYOSSET/ FRIDAY, AUGUST 13TH

LET’S TALK ABOUT EMOTIONAL EATING.
SOME OF US EAT DURING STRESSFUL TIMES TO SLOW DOWN THE EFFECTS STRESS HAS ON US.
WHICH USUALLY ENDS UP BEING A DISASTER, RIGHT?

WHY?

YOU’VE ACTUALLY TRAINED YOURSELF TOO CONSUME SUGAR WHEN YOU ARE EATING YOUR EMOTIONS.
EATING SUGAR REDUCES THE FEELING OF STRESS IN YOUR BODY. THIS IS NOT GOOD, IT’S HAPPENING BECUSE SUGAR IS BLUNTING THE EFFECT STRESS HAS ON YOUR BODY, LIKE A BAND AID.
NOT ONLY IS THE ORIGINAL STRESSOR STILL THERE, BUT NOW YOU’VE ADDED DEPRESSION AND ANXIETY TO THE MIX BY ADDING SUGAR TO THE FIRE.

THOSE LITTLE GRANULES OF WHITE POISON ARE CONTROLLING YOUR BODY.
THIS IS A CHOICE YOU ARE MAKING EVERYDAY OF YOUR LIFE.

DO I WANT TO FEEL LIKE WHAT I THINK IS GOOD?

OR DO YOU ACTUALLY WANT TO FEEL FUCKING AMAZING?

JUST SMOKE POT! IT IS THE ANTI SUGAR, CURES EVERYTHING!

METCON:

BENCH PRESS
DUMBBELL ROW
5 SETS/ 5-8 REPS EACH

REST

4 ROUNDS

15 STRAIGHT LEG DEADLIFTS/ OFF A 45LB PLATE 95/75
15 SINGLE LEG GLUTE BRIDGE. DUMBBELL, PLATE OR KETTLE BELL (15 EACH LEG)
15 CLAPPING PUSH UPS, OR ANY MODIFICATION
15 KETTLE BELL WINDMILL (15 EACH LEG)




CROSSFIT SYOSSET/ THURSDAY, AUGUST 12TH

PHONES ARE NOT THE ONLY THING WE UPGRADE IN OUR LIVES, WAY BEFORE WE EVEN THINK ABOUT UPGRADING THE QUALITY
OF OUR DIETS.
THINK ABOUT ALL THE THINGS IN YOUR LIFE THAT YOU MAKE SURE ARE OF THE UTMOST QUALITY, PHONES, IPADS, TV’S, APPLIANCES, CARS, ETC…
BUT, WHEN IT COMES TO YOUR HEALTH…
WHY IS THAT?

WE GONNA CHANGE THAT SHIT! WHEN YOU EAT SUGAR, I’M GONNA HAVING YOU FEELING LIKE YOU’RE WALKING AROUND WITH A FLIP PHONE FROM THE 90’S, WHEN LOUIE WAS 50 YEARS OLD!

I’M GONNA HAVE YOU ASSOCIATING EATING SUGAR, WITH EATING A BIG PILE OF DOG SHIT.
THAT’S RIGHT, OTHERWISE, “SUGAR THE HUT” IS GONNA SEND OUT FOR, YOU!

METCON:

ON A 50 SECOND CLOCK WITH 10 SECONDS REST BETWEEN, COMPLETE EVERY 60 SECONDS:
50 SEC. SPRINT ON BIKE
50 SEC PLANK
50 SEC. EACH SIDE PLANK
EACH ROUND TAKES 4 MINUTES, COMPLETE 3 TOTAL.

REST 5 MINUTES

3 ROUNDS FOR TIME

RUN 400 M
20 WALL BALL SHOTS 20/14
7 SNATCH @135/95, OR CLEAN AND JERK @155/105
20 WALL BALL SHOTS

CROSSFIT SYOSSET/ WEDNESDAY, AUGUST 11TH

I ASK YOU, IF YOU KNEW THAT EATING UNHEALTHY WAS GOING TO GET YOU SICK IN YOUR OLD AGE, WOULD YOU STILL
EAT THE SAME WAY?
IF YOUR DR. ACTUALLY TOLD YOU, IF YOU EAT HEALTHY FOR THE REST OF YOUR LIFE, YOU WILL HELP TOO AVOID DISEASE AND POSSIBLY REVERSE SOME OF THE DAMAGE YOU’VE DONE OVER THE YEARS.

WOULD YOU MAKE SURE YOU ATE HEALTHY FOR THE REST OF YOUR LIFE?

IF YOU’RE DR PUT YOU ON A MEDICATION FOR ANY NUMBER OF ISSUES, YOU WOULD TAKE IT RIGHT?
I MEAN IT’S POWERFUL MEDICATION THAT’S GOING TO HELP YOU.

FOOD IS JUST AS POWERFUL, IF NOT, A LOT MORE POWERFUL THAN MEDICATIONS.
YOUR BODY WAS DESIGNED TO EAT FOOD AND LIVE OFF FOOD, AS CLOSE TO NATURAL FOOD AS YOU CAN POSSIBLY GET.
PROTEIN BARS AND SHAKES ARE NOT FROM THE EARTH.

BUT WHO KNOWS WITH WHAT’S GOING TODAY, I DON’T EVEN THINK PEOPLE ARE FROM EARTH ANYMORE.

TODAY IS ANOTHER OPPORTUNITY TO LIVE A BETTER LIFE, YES, THAT’S RIGHT, YOU WILL LIVE A BETTER LIFE IF YOU EAT HEALTHY.
YOU CHOOSE WHICH PATH TO TAKE EVERYDAY.

METCON:

DESIGN THIS HOWEVER YOU CHOOSE TO.
PARTITION IT, YOU CAN MAKE INTERVALS, CHOOSE YOUR GOAL FIRST THEN DECIDE WHAT TO DO.
SEE HOW YOU FEEL TOMORROW AND DESIGN THE WORKOUT AROUND THAT.

1 MILE RUN
100 FT. WALKING LUNGE
100/65 BIKE FOR CALORIES
100 DIPS OFF THE BOX
100 BARBELL CURLS 45/25
100 REVERSE HYPER OFF GHD

CROSSFIT SYOSSET/ TUESDAY, AUGUST 10TH

TRAINING IS PART OF YOUR EVERYDAY LIFE, JUST LIKE WALKING, CARRYING THINGS AND SLEEPING.
YOUR BODY WILL MAKE SURE IT HAS THE NUTRITION IT NEEDS TO COMPLETE THESE DAILY TASKS, WHICH IS WHY YOU ARE
HUNGRY ALL DAY AFTER A TOUGH WOD.
WHY AM I TELLING YOU THIS?

YOU DO NOT TRAIN TO DROP BODY FAT.
YOU EAT WELL TO DROP BODY FAT, OR IF YOU CHOOSE TO, YOU EAT SHIT TOO GAIN BODY FAT.
TOO MANY PEOPLE TRAIN TO LOSE WEIGHT, THIS IS NOT A SOUND PLAN.
THIS WILL CAUSE YOU TO HOPEFULLY MAINTAIN YOUR WEIGHT IF YOU’RE LUCKY.

THERE’S NO WAY AROUND IT, EAT WELL.

METCON:

100-90-80-70-60-50-40-30-20-10
DOUBLE UNDERS

10-9-8-7-6-5-4-3-2-1
PUSH JERK @135/95

FOR TIME

-REST 5 MINUTES-

100 BURPEE FOR TIME

EVERY MINUTE 10 DOUBLE UNDERS

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