Daily WOD

Crossfit Syosset/ Wednesday, October 20th

4 x 400 meter runs
rest 2 min between
You can run the 400 then walk to
the 800 marker and Sprint back, this way you run straight with no turning around.

Metcon:

21-15-9
Kettlebell Swings @55/35
Burpee

No rest, go directly into:

3 rounds
200 meter run
21 Burpee

Crossfit Syosset/ Tuesday, October 19th

Who already started destroying the Halloween candy?
There’s another two weeks before Halloween. If you keep candy around the house now, do you realize how much you will have consumed by time two weeks is up? I mean unless you made a rule that you will not buy anymore candy even if you run out?
That rule never works right.

If you are trying to eat well, yet you keep picking on shit all day long because it’s not a meal so it feels ok, it’s not going to work.
Consistency Consistency Consistency!!! It’s whatever you choose to do consistently. If you choose to eat well consistently you will see amazing results, If you choose too eat poorly you will also see amazing results, (just not the ones you’re looking for) and if you choose to eat 50/50 you won’t see much at all.

Every time you eat, this is a choice you make.




Find your 1 rep max Strict Shoulder Press
Same routine as yesterday’s Back Squat

Metcon:
1 min each exercise/ 4 rounds total
Min 1: Bike
Min 2: Devils Press 30/15
Min 3: Box Jump 24/20
Min 4: Dumbbell Thrusters 35/20
Min 5: Wall Ball
1 Min Rest

Crossfit Syosset. Monday, October 18th

We are supposedly progressing as a society, yes?
In the early 1900’s why was it that Women were treated with respect by men. Holding a door open, taking your hat off or even addressing a Woman with “Ma’am” were all common place in everyday in society.

Now, 100 years later we should have become an even more respectful society, yet Women are regarded as bitches and Ho’s in a lot of today’s music.

This is what our children see as “good music”.
Don’t let pathetic musicians that need to degrade women in order to sell a song influence your children’s behavior.
Especially our daughters.

———-

Back Squat
Find your 1 rep Max
10-7-5-3-3-1-1-1
Increasing weight through your warm ups
Use 3 singles to find your max

Metcon:

10 Rounds:

7/5 Pull ups
15/10 Push ups
20/15 GHD Sit ups
Every 2 rounds complete 50 Double Unders

Crossfit Syosset/ Friday, Oct. 15th

Take 10 minutes several times a day to stop and relax.
Whether it be in your car, your office, your house or wherever you are, just stop.
Close your eyes and think about all the things in your life that you are grateful for, give yourself time to reset. Don’t let your day control your feelings and behavior, YOU control that shit.

Do this when things get overwhelming, when you feel anxious, or when fuck jobs on the road annoy you.
Every time you get upset at things and you see yourself going in a bad direction, stop.
You have control over this right, You can make yourself stop and think about what it is that makes you happy?

Do this repeatedly throughout the day and over time you will have created a habit.
Think about the amount of time you will spend thinking about how grateful you are for what you have over a months’s time.
Practicing this, say three times a day (which is absolutely doable) will add up too 15 hours a month of you only thinking about how grateful you are.
Think about how this can change your behavior.
Think about how this type of thinking will help you focus only on what is important in your life.
Think about how much more time you will dedicate to what is important to you.

Now think about how you would feel treating your body with the love it deserves by EATING WELL and FOCUSING ON WHAT MATTERS to you.

All this for 30 minutes a day. Seems a no brainer to me, but then again I still can’t understand going to the Dr. every year for a physical to prevent disease but then eating shit that will cause disease.
So maybe don’t go by me.



4 Sets 10 Reps
Barbell on your back 95/75

Metcon:

Row 1,000 meters
-Then-
4 Rounds
10 Burpee
20 Sit up
10 Wall Ball
-Then-
Row 100/80 Cal

This was my lunch today: Beef, Chicken, Asparagus, Eggs, Acorn Squash, Salad, Pistachio nuts, Avocado and 2 Slices of Carbonaut Bread. Breakfast was 4 eggs, bacon and 2 slices of Carbonaut bread. If you are starving yourself in hopes that you will lose weight faster, you are not helping your situation. If you would just stop eating the wrong foods all together, you can eat a lot of food. I’m going to take a shot in the dark here and say, some of you are on a vicious cycle. You start eating well, it lasts a day or two then once you eat some sort of cookie or chips shit goes sideways and you can’t get enough sugar in your mouth fast enough. I’m not attacking anyone. I’m just saying shit that I used to do. So I assume most of us have this issue, or maybe it was just me? You have to get your mind right before you think about changing your lifestyle. Without making a real decision to change your life and focus on your nutrition before you start changing your bad habits, it won’t last. You need a strong enough reason to eat well, losing weight isn’t good enough. It can’t be something that will benefit yourself because if you cared about yourself you wouldn’t have this problem, right? I usually throw your children at you, but you can use whatever it is that is important to you. It’s very difficult to change your mindset and focus on your nutrition without having a strong enough “why”.

Workout:

Work up to a Single Heavy Squat Clean.
Then complete 1 rep every minute for 12 minutes.

Metcon:

7 Min Amrap
10 Wall Balls 20/14
15 Pull ups

Rest 2 min

7 Min Amrap
10 Burpee
15 KB Swings 55/35

Rest 2 min

7 Min Amrap
10 Toes 2 Bar
15/10 Cal Bike

How is everyone doing with their nutrition? It’s not the easiest thing in the world, I know. Nothing actually worth doing is easy, but if it’s important enough to us we’ll make it happen. It may help if you control what you focus on. Some of us tend to focus on what we can’t have to eat and how that feels, making it much worse than it really is. When you have a weak moment and feel like you need to eat crap, change your focus. When you have those negative thoughts that drive you to eat poorly, change them. You’re the only one in control of “your” thoughts correct? You’re the only one putting those negative thoughts in your head, right? Then you can just as easily change them to focus on how great you will look and feel. Think of how much more you will be able to help your loved ones when you are in good health. Just a thought, if you wanted to give it a whirl.

Metcon:

15 Minutes to work up to a Heavy Jerk

40-30-20-10-20-30-40
Sit ups or GHD Sit up
Alternate DB Clean and Jerks 50/35
Double Unders or Double Singles
Air Squat

Run 200 Meters after each round so … 40 of everything then run, 30 of everything then run etc …


Did you hear the news, McDonalds is offering a special for all teachers starting sometime this month. This is somewhat disturbing to hear. Another thing that has me confused, I don’t understand. If the teachers are being rewarded, why are they giving the Teachers poison?? I would think if they want to reward Teachers they would offer them Healthy Foods instead of trying to get them addicted to shit??

Workout:

Back Squat
5 x 3
rest as needed between sets.
Weight stays the same for all 5 sets

Metcon:

4 rounds for time
15/10 Calorie Row
10 Alternate DB Sntach 50/35
10 Burpee Box Jump overs 24/20

CROSSFIT SYOSSET/ THURSDAY, SEPT 30TH

I’M GOING TO LAY OFF TRYING TO GET YOU TO LIVE A BETTER LIFE THROUGH NUTRITION.

NOT FOR LONG, JUST FOR TODAY.

ACTUALLY FUCK IT …

HOW ABOUT THIS, I’LL STAY AWAY FROM SUGAR IF YOU CAN ALL DEFINITIVELY TELL ME THAT YOU

MAKE TIME FOR YOURSELVES EVERYDAY, JUST AS YOU MAKE TIME FOR EVERY OTHER MORE IMPORTANT THINGS

IN YOUR LIFE, YA KNOW BECAUSE YOU ARE THE MOST IMPORTANT PERSON IN YOUR LIFE …

IM GONNA GUESS, NO?

RIGHT AGAIN CHRISTOPHER!

TAKE TIME FOR YOURSELF EVERYDAY, WITHOUT FAIL. JUST AS YOU GO TO WORK EVERYDAY, JUST AS YOU BRUSH YOUR

TEETH EVERYDAY (THAT’S MORE FOR OTHER PEOPLE) AND JUST AS YOU “LET” YOURSELF BECOME STRESSED, “LET”

YOURSELF DO THINGS FOR YOU.

SEE, NO ANGER. JUST SHOW ME THAT YOU LOVE YOURSELF ENOUGH TO TAKE CARE OF YOURSELF, THEN I’M HAPPY.



METCON:

COMPLETE THIS
BARBELL COMPLEX:

SNATCH GRIP DEADLIFT 6 REPS
HIGH HANG SNATCH 4 REPS
HIGH HANG MUSCLE SNATCH 2 REPS
EVERY 2 MINUTES FOR 7 SETS

REST AS NEEDED

BIKE FOR CALS
8 ROUNDS
10 SECONDS ON 20 SECONDS OFF
(PUSH YOURSELF TO GET MORE CALORIES, (IT’S EASY TO STOP WHEN YOUR UNCOMFORTABLE)

CROSSFIT SYOSSET/ WEDNESDAY, SEPT. 29TH

IT’S ME AGAIN.

I HEARD THE BEST EXCUSE FOR HAVING SUGAR IN THE HOUSE TODAY, THIS TIME I WILL NOT SAY WHO IT IS AT ALL … BRUCE.
I MEAN I’VE HEARD IT 1,000 TIMES BUT EACH TIME I CHUCKLE INSIDE, BRUCE.

MAYBE I AM PERCEIVING THIS WRONG, AS YOU KNOW I DON’T HAVE THE MOST RATIONAL THOUGHTS.
SO LET ME TELL YOU WHAT I HEARD.
I HEARD, CHRIS I STOPPED EATING SUGAR BUT I COULD CARE LESS ABOUT MY KIDS.
AM I WRONG?
I APOLOGIZE NOW IF I AM, BUT … I’M NOT.

LET ME GET THIS ONE STRAIGHT.
YOU WILL STOP EATING SUGAR YOURSELF BUT YOU NEED SUGAR IN THE HOUSE FOR YOUR KIDS TOO EAT, SO THEY CAN BE UNHEALTHY?

C’MON! IS THIS ONE REALLY “ME”!

I’LL BUDGE A LITTLE HERE AND THERE BUT NOT THIS, THIS IS EVEN MORE NUTS THAN ME!

NEXT TIME SOMEONE USES THEIR CHILDREN AS AN EXCUSE TO EAT SUGAR, I’M CALLING CHILD PROTECTIVE SERVICES, AND I’M GONNA POKE YOU IN THE EYE WITH MY PINKIE TOE!

LISTEN, EVERYTHING OTHER THAN DOING IT IS AN EXCUSE.

METCON:
YOUR LEGS STILL HURT?
GOOD, TRY AND PLOW THROUGH THIS ONE.

Bert" Workout, CrossFit Hero WOD | WODwell

CROSSFIT SYOSSET/ FRIDAY SEPT. 24TH

HERE’S WHAT YOU DO.

GOOGLE THE GLYCEMIC LOAD OF EVERYTHING YOU EAT, IF YOU SEE THAT

WHAT YOU ARE ABOUT TO EAT HAS A GLYCEMIC LOAD OF UNDER 10. EAT IT.

EAT A LOT OF IT, AS MUCH AS YOU WANT.

I PROMISE YOU. IF YOU DO THIS FOR AT LEAST A MONTH YOU WILL SEE A HUGE DIFFERENCE.


METCON:

12 MINUTE EMOM
ODD MIN. 10 THRUSTERS @95/65
EVEN MIN. 20 SWINGS @55/35

REST 5 MIN

EVERY 2 MINUTES ON THE MINUTE FOR 20 MINUTES
200 RUN
10 BURPEES

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