Crossfit Syosset/ Tuesday, November 9th

Eat with a purpose instead of eating aimlessly, this may change your attitude towards food.

Overhead Squat
10 Minute EMOM
3 Reps Every minute


5 Rounds
10 Push Press @135/95
10 Burpees

Crossfit Syosset/ Monday, November 8th

I just saw a commercial, It was a commercial for Botox for wrinkles and shit.
The commercial says you should put yourself first instead of everyone else.
I’m not saying there’s anything wrong with doing it but what the fuck does it have to do with putting yourself first?
How about eating well and exercising?
Anyway’s …
How about your relationship with food?
Has that changed at all?
It’s difficult to change that without an important enough reason too actually change it.
Of course whatever reason it is that makes you eat well you actually have to believe it. Just thinking “I should be eating well for my health” but not actually believing it, won’t change a thing.
You need to believe that poor nutrition is truly killing you. Think about how you feel when you eat well as opposed to when you don’t eat well, and that’s on the outside. Your insides are begging you to eat well! When you do your body rewards you by feeling well, looking well, focusing well, and sleeping well.
When you don’t eat well your body performs less optimally, right? You may be saying “I feel pretty good and I eat crap”.
You may think you feel good because you have never given yourself the opportunity to see what it feels like to eat well.
If you haven’t given your body the gift of proper nutrition maybe that’s something YOU should do for yourself … or maybe get Botox. Maybe I’m wrong and Botox is the way to go!
Whatever the fuck is in your head that is stopping you from living a healthier lifestyle is exactly that, “in your head”.
No one else gives a fuck about what the fuck you’re doing so get that shit out ya head.
What you should be thinking is how you can better yourself everyday, not about the negative noise from other people or the bullshit manipulative advertisements on the television.
The commercial is correct, put yourself first. They just got caught up in pushing their product.

Back Squat
20 reps add 5lbs

4 Rounds
Run 400 at an easy pace
Sprint 400
15 Deadlift @bodyweight
15 Toes to Bar
Rest 1 minute

Crossfit Syosset/ Friday, November 5th

If you started eating well back in July, by now you should have made a shift in your relationship with food, no?
Food should seem like less of a treat and more of something you need.
If you don’t feel like anything has changed maybe you haven’t eaten well enough for a long enough time, without cheating.
Cheating can’t be a consistent habit. You need to eat well consistently. If you are eating well and cheating consistently as well, this won’t work as well.
I know it’s difficult to cut everything out like coffee creamer, oatmeal and Bananas!
But this is what makes the difference between you looking the way you want too and, not.

Bench Press
5 x 8
Superset with max rep push ups
Rest as needed in between


Bike for Calories
8 Rounds 15/8 Calories
Rest 45 seconds between rounds
Then …

100 Thrusters @75/55
Every Minute complete 5 Burpees
Start with Burpees

Crossfit Syosset/ Wednesday, November 3rd

Hello, is Jordan the only one that does these exercises?
Is this because they aren’t easy?
That’s true, these exercises are not easy.
It depends on how you approach them, depends on whether you decide to be dishonest or honest with yourself.
If you are honest and everything lines up with who you are, that’s amazing!
Not being honest guarantees you one thing, everything will stay the same.
Unless of course, this is exactly where you want to be.


Run 800
10 Swings @70/55
10 Pull ups
10 Swings
20 Toes to Bar
10 Swings
30 Push ups
10 Swings
40 Box Jumps @24/20
10 Swings
50 Wall Ball
10 Swings
40 GHD Sit ups
10 Swings
30 Dips
10 Swings
20 Dumbbell Cleans 50/30
10 Swings
10 Pull ups
10 Swings
*Every set of Swings is maximum effort

Crossfit Syosset/ Tuesday, November 2nd

I missed yesterday, sorry about that.

How goes with your nutrition?

Did some of you get derailed cause of the holiday?

Do you find yourself “starting over” a lot.

Are you having a hard time eating well all the time or do you have a “snack” here and there throughout the day?

I know, this shit is tough. Some of us deal with crap all day long and then when you get home, now you have to fight with yourself to eat well.
That shit is rough. You all know what this is about right? You need to make eating well a priority. But that’s not what this is about.

Would you agree if you are having these issues it is safe to say that food controls you?

If you do agree, take a look at the rest of your life and see if anything else controls you that you don’t realize.

I’m not attacking anyone! Just making a suggestion.

This is all an easy fix.

What you believe to be most important to you reflects your life (this was your assignment last week). If you aren’t happy with your life that means you have the wrong mindset, right?

If your mindset lined up with what truly makes you happy … then right now you would be happy.

I’m not saying this is anyone of us, nor am I pointing anything out. I’m just offering something to think about.


Front Squat
5 x 8
Same weight as your back squat weight from yesterday.


3 Rounds (each round as fast as you can)
Row 500 meters
15 Burpees
Rest 2 minutes between rounds

Crossfit Syosset/ Friday, October 29th

Bench Press
3 Sets After warm up
Each set is 21 Reps/ 7 Bottom half/ 7 Top Half/ 7 Full Range
Return the barbell to the rack after the 21st Full range rep

50 Double Unders
40 Overhead Lunges with plate 35/25 / 20 each leg
30 Toes To Bar with Med Ball (between your ankles) 10/6
20 Dumbbell Hang Squat Clean 60/35
10 Push Press 155/105
20 Dumbell Hang Squat Clean 35/20
30 Toes To Bar (no weight)
40 Lunges (no weight)
50 Double unders

Crossfit Syosset/ Tuesday, October 26th

Straight leg Deadlift
5 x 8-12 Reps
All 5 sets at the same weight.
Work your way up with several warm ups


35 Burpee
35 GHD Sit ups
35 Hip Extension
35 Double Unders
35 Overhead Squat @115/75
35 Double Unders
35 Hip Extension
35 GHD Sit ups
35 Burpee

Crossfit Syosset/ Monday, October 25th

Is everyone still trying to eat well?

I have another request, for those of you who watch entirely too much Television.
Try doing this, every time you sit down to watch T.V. open a book instead. I mean
I still leave the T.V. on but if it is going to entice you to watch it, then don’t.
It’s great, instead of participating in having yourself manipulated through advertisements and
political bullshit and Shows with hidden agendas, you will actually read something you are interested in!
Give it a month, you’ll feel so much better.

Back Squat
20 Reps @55% of max.
20 reps without returning the bar to the rack.
You can rest with the bar on your back till you finish.


Run 800
30 Swings @70/55
10 Pull up
Run 400
20 Swings
20 Pull up
Run 200
10 Swings
30 Pull up

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