Daily WOD

So we finished 6 weeks of the 20 Rep Squat routine and some of you guys did Fucking Awesome!
Marc and Alex both finished in the mid 300’s with 355 and 345 lbs, Steve finished with 275 lb which should been
315 and Not as high in weight but equally as important where a lot of women finishing with weight they never thought they would be able to do!  But it’s not about the weight, it’s about you sticking to it and killing yourself to get those 2o reps each time you get under that bar.
Glenn did Awesome starting at 160 and working his way up to 235, 10 lbs past he wanted to get too.

Congrats to every0ne who stuck with the program, its not easy once the weight gets heavy.
We’ll be doing something different for the next two weeks before we start another program.
remember Fast and and light not heavy and slow!

Workout:

2017 Regional Event 1

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

The Key to Fitness

Screenshot_2017-07-07-05-12-44-1

Skill:

Back Squat
20 rep Squat
Last 20 Rep Session!
I know you all killed yourselves getting to this point but it was well worth it.

Workout:

“Fran”
21-15-9
Thruster  95/65
Pull up

Rest 3 Min
“Elizabeth”
21-15-9
Power Clean @135/95
Ring  dips

Rest 3 Min
42-30-18
Double Under
21-15-9
GHD Sit Ups

All These workouts should take less than 4  minute each.  This means you must modify the weight
In order to allow you to finish in the allotted time.
There is a 4 Minute Cap for Each workout so make sure you choose your weight wisely

Not sure if anyone saw the race this Saturday but here are the details, there are some of us doing it from the gym.
https://runsignup.com/Race/Register/RaceGroup-381770?raceId=30286

If you are interested just join the team Crossfit Syosset.

Skill:

Bench Press
3 x 3 @75%
3 Reps Every 90 seconds
Then..

3 x 10 Speed Reps
Down Slow at 3 seconds pace and 1 seconds up
@45%
10 Reps Every 60 Seconds after the 10th rep is done

Workout:

4 Rounds
20 Reps Each Exercise with 1 min rest between rounds
Wall Ball 2o/14
SDHP 75/55
Box Jump @24/20
Push Press @75/55
Row Cal

This is the post I was going to write about before I read this quote today, I’ll tell you the quote after I write the post.
Let me tell you what bothers me.  It’s when you guys work your asses off in the gym, eat well when you’re out of the gym, put your time and effort into making your body look the way you want it to and never enjoying the accomplishments you made because all you care about is what you want to look like or think about how it’s not enough.
This is crazy!
Enjoy what you have done to change your body in the present, you worked hard to get where you are so give yourself some credit and be happy with where you are at not always thinking about where you want to be.  Keep doing this and before your know it there is no where you want to be.
Start enjoying the way you look for you not for anyone else but yourself and let the the future “You” just happen with your hard work.
So stop telling me you want to lose more or you’re not happy with what you’ve done so far.
With that said here’s the quote I saw which unfortunately is true.

“The reality is no one really cares if you succeed, and those that you think are your friends that care usually talk shit behind your back because they don’t want you to be more successful than them.
Every one will doubt you and your ability.
But that’s ok because none of that matters, the only thing they should never doubt or question is your work ethic, your ability to bust your ASS day in and day out.

As dark as the quote seems sometimes it’s the truth.  This is why you work for you and you only and you enjoy what you have accomplished.  Don’t try and change the way you look for anyone but yourself.

Skill:

20 Rep Back Squat
This is the 17th session.  This should be pretty fucking grueling by now

Workout:

5 Rounds

10  Power Snatch @135/95
10 Toes to Bar
10 Ball Slams

Skill:

Swings
10 x 10
30 seconds rest between 10 rep rounds

Workout:

15 Min Amrap
7 Deadlift @255/165
10 Push Ups
25 Double Unders

This is the last week of the 20 Rep Squat Routine.
It’s been 5 weeks already, if you did the squats three days a week you should be somewhere around
75 lbs heavier than the first day we started these things.
Of course not everyone was able to do the squats 3 days a week and not everyone was able to keep going up 5 lbs getting 20 reps each time.
Either way you should have noticed a difference in strength, not so much your one rep max strength because it doesn’t transfer over to max weight but it does transfer into better cardio and endurance strength.
Try to get them all in this week!

Skill:

20 Rep Squat
Add 5 lb

Workout:
Run 800
5 Rounds
5    Handstand Push Ups
10  Chest to Bar Pull ups
15  Hang Cleans @115/75
Run 800

Today, Sunday There will be a Track workout like a couple of weeks ago.
The workout will start at 10:45am
Everyone is invited to attend.  You don’t have to sign up or let me know just show up at the Bethpage high school track at 10:45 am and your in like flin!

Enjoy the rest of Saturday, it’s beautiful outside and Sunday is going to be even Better!

I know it’s hard to modify the movements in the workout but I am telling you that you will get a mic better workout and it’s much more beneficial to modify the exercises so that you can move through the workout without stopping or taking a long time to finish.
As I said 189 times Intensity is the key and if you are resting most of the time you lower the intensity.
You are much better modifying the workout and moving through it quickly than to keep stopping.
If you don’t believe me try it one workout, trust me you won’t lose anything by trying to modify one workout.

Skill:
20 Rep Squat
Add 5lbs

Workout:
12 Min Amrap

10/5 Cal Bike
5 Deadlifts @275/155   or 75% of max
5 Bench Press @275/155  or 70% of max

I have a thought on eating well which may or may not help you to succeed.
I think one of the main reasons people have a hard time with dieting is because they start something that is not attainable throughout your life.
For instance, these diets that have you drinking 4 shakes a day and maybe one 300 calorie meal
are useless right?   You are not going to be able to keep drinking 4 shakes a day for the rest of your life right!
Here’s what you do before you try and eat well,  think of something that you will be able to keep doing once you reach your goal weight, if you have one.
If not then just come up with something that you can keep doing for the rest of your life!
Going on some crazy nonsense diet that includes no food whatsoever and maybe a shot in your belly is ridiculous.
You have to eat to live so it would be smart to start a diet that has food in it cause if you don’t once you start eating food again you’re gonna blow up like a Macy’s Balloon!
Be smart!

Choose a plan that involves real food and has a lot of it in it!
Don’t starve yourself or again you’ll blow up like a balloon.

Stop being part of the uneducated public that these companies make money on by promising a huge weight loss with some crazy scheme they market too you.

Skill:

Power Snatch
7 x 1
1 Rep every 60 seconds

Workout:

Filthy Fifty
perform 50 Reps of Each Exercise
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings 55/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Skill:

20 Rep Back Squat
Add 5 lbs
By now you should all Be Struggling Your ass off to get these 2o Reps.
By now the first ten should be doable and the last ten should be Torture, but if the whole thing was easy it probably wouldn’t be worth doing right?
This is when it counts the most, you really have to force yourself to get the 20 reps.  Don’t stop because you THINK you can’t do anymore.  That’s horse manuer!  You can get this weight and you will get this weight.
That’s why you do this because you’re trying to do things you never thought you could do, so buckle up and get ready for Blast off!

Workout:

15 Min Amrap
30 Double Unders
20 Swings
10 Box Jumps 30/24