Crossfit Syosset/ Thursday, November 3rd

Place is coming out awesome!  We’re almost done with everything (I’ll be saying that for the next 5 years!)
We had a record Class size our first class the on Tuesday, all the classes have been crowded the energies been fantastic!
Everyone has been so motivated and on top of all that The Fucking System Cranks!!!!  Like Metallica in Old School when they kidnapped OLD BLUE!

unnamedYou’re my BOY BLUE!

This place is a Dream come true and you’re all the little people in the a fantasy land
Da Plane Boss Da Plane!  WE got New Members from all over the places near by, let everyone know we moved into town!

We are going to be starting to find our new Maxes next week.
This is important so please pay attention.

STARTING NEXT WEEK, PLEASE PUT YOUR INFO IN WODIFY, IF YOU ARE NOT SIGNED UP PLEASE LET THE COACH KNOW SO WE CAN SIGN YOU UP.
IT’S REALLY IMPORTANT THAT YOU DO SO, NOT JUST FOR YOUR WORKOUTS BUT FOR YOUR ATTENDANCE ALSO.
THANKS A LOT
WODIFY COSTS ME $300 A MONTH SO IF NO ONE WANTS TO USE IT PLEASE LET ME KNOW AND I CAN CANCEL IT.

Skill:

30/30
3 sets each
Hollow Rocks
V UPs
Crunches

Skill:

Hang Power Clean
7 x 2
EMOM

Workout:

Take 65% of your Hang Clean weight and use it for the Wod

10-9-8-7…
Box Jump @30/24
Hang Power Clean (look Up!)
Toes To Bar

Crossfit Syosset/ Wednesday, November 2nd

The First Class at the New Place!  Which is F’n Sickkkkkk!!
unnamed

The New Gym is Awesome!!!!!
Did I mention it’s awesome?  It’s freaking Crazy!!!!! HOLLA!!!

We’re almost 100% Complete!!!

Skill:
Deadlift
7 x 2

21-15-9
Cal Bike
Squat Snatch 95/65 (These are full Squat Snatches)
Burpee
Swings @55/35

 

WOD for Monday 10/24/16

This is it! The last week at this gym before we move on Saturday.  The gym will be closed this weekend, Saturday the 29th and Sunday the 30th.
We’ll be open at the new space on Monday the 31st for normal hours.

*** Remember, the Night Hours have changed at the New Space.  So starting on Monday the 31st the new night hours will be:

3:30 PM
4:30 PM
5:30 PM
6:30 PM
AND 7:30 PM WILL BE OPEN GYM TIME TILL 8:30 PM.

After we move in we’ll be finding our 1 rep maxes again.  We’ll go through all the exercises for a month to finish them all.

Skill:

Back Squat
5 x 5

Workout:

With a Partner
8 Rds each person does 2,000 meters
One person Rows 500 Meters
One person Completes this Complex as many times as possible till the 500 meters is complete
1 Double Swing  55/35
1 Double Clean
1 Double Squat
1 Push Press
1 Overhead lunge each leg
Keep Alternating

The Truth About Cholesterol

Let’s talk about food again! Particularly The foods that they say cause high cholesterol like Eggs.

Here’s Dina:

dina

Dina Did a little experiment, she ate The whole egg after thinking the egg whites would be better for a long time.

She was eating the whites for a while and then decided to eat the yolk for 5 months and her Good Cholesterol went up to 116!  A good number is 60!

116 is insane, good for you Dina maybe everyone will see that it is the Sugar that is killing us and not the Fat.  Fat is good!

Can It Really Be This Easy?

Let’s talk nutrition again!

After all it’s the most important part of your training yes? With proper nutrition you will feel better, look better, and perform better

Katie and Amy started eating just protein and veggies several weeks ago, what happened you ask? Well they both lost some fat and are starting to change the composition of their bodies.
That’s all it takes, just switch to everything you eat be protein and veggies and you will accomplish the goals we all have.

LOOKING FREAKING AWESOME!

How to NOT Double-Cross Yourself

Do you know why most people feel that they have to get to the gym everyday?  Even though they know it’s not good to train all the time? Because, they use the gym as a way to combat against eating crap.  So they eat shit and then they feel like, “Damn! I have to go to the gym to work this cheesecake off”.

Then the next day it happens again.

“I went out to dinner last night and I had a loaf of bread before my meal came, so I gotta get to the gym today.” I’m sure I will get a bunch of text messages saying “Are you talking about me?”

This is crazy, besides over training you’re double crossing yourself.

So not only are you eating crap so your body doesn’t recover well or do you sleep well but now your body has crappy food in it and is also over training.

How about we think of it like this.

The thoughts you have about your training are what?  Every time you train you feel like you are progressing right?

Well how about you think like that when you eat!

So basically when you eat you feel like you are making progress.

For example, eat crap means no progress.  Eat well you make great progress. Eat crap makes your workouts worthless, Eat well makes your workouts times 1o!

So you make the choice, eat crap look like crap.  Eat Great and Look Great!!

Karen on Training

karenAt 51 years of age Karen recently joined us at Crossfit Syosset.  She wasn’t scared she was going to get hurt, she wasn’t scared of getting big by using a barbell and she wasn’t scared that she wouldn’t be able to do it.

Why? Because Karen knows she won’t get hurt if she is smart and follows good coaching, she knows it’s not as scary to walk into a Crossfit gym as it is to walk into a Globo gym where no one helps you and everyone stares you down if you don’t have your make up on and she also knows that lifting weights doesn’t get you big, eating crap and blaming lifting weights get you big.

Be true to yourself.  Lying to yourself will get you nowhere.

Jordan’s Realization

jordanJordan Kerker has been with us for a while now.

Jordan realized that looking great takes the will to be able to eat right all the time when he decided to join our last weight loss contest.  Not only did he realize that eating is a huuuuuuuuuuuuugggggggggge part of the equation but he also realized that intensity is much more important than length of the workout session and being as I mentioned before a genetic freak helps a ton.

Now, Unless you are a lucky genetic freak you need to eat well all the time.  This doesn’t just mean the right foods (basically eating clean) but also the amount of food is gigantic!
Not eating enough calories will throw your body into a state of panic thinking it isn’t going to be fed enough your body will do whatever it needs to to start holding onto weight which means SLOoooooooowwww you down.

Slowing your metabolism down will allow your body to hang on to unwanted fat. But because you don’t feed your body enough this is your bodies defense to a lack of calories.

Don’t get caught up into the Abyss of Starvation to achieve Fat Loss.  It’s the worst thing you can do to yourself other than sticking bamboo under your finger nails I hear that’s no fun either.  But for now let’s just focus on eating well and eating enough.

Again if you are not sure about the amount of calories you should be consuming whether it be too add weight or drop weight get yourself the “My Fitness Pal” App,  it’s very easy to use and works very well.

Training and Diet – This Drives me NUTS!

There’s some stuff that drives me nuts. Why? I’m not sure, I guess that’s another one of my issues but again at least I recognize it.

What is it that drives me crazy?

Training and Diet. To be more specific, people’s beliefs of Training and Diet.

First let’s talk bout diet.

Dieting is numero uno, you want to look good? You want to be ripped? You want to perform better? You want to feel great?

YOU HAVE TO EAT RIGHT!

That’s it, PERIOD! EAT RIGHT, there is no way around it. You will not look how we all want to look unless you eat right or you are among the 25% of the population that is able to eat shit and look great. There’s no way to fight it.

You have to eat right, switching gyms, switching diets, switching your mattress, switching your fitbit or switching your tequila, none of this shit will work. There is no way around it you have to eat right to look good so stop trying to search for something else. You know who knows this? People that have actually took the time and determination to eat well for a long time.

Do you know why the Diet industry is a multi billion dollar industry? It’s not because we all have great will power and we can all look in the mirror and say I’m fat I eat shit I need to eat well and then do it. It is a multi billion dollar industry because most of us will not take the accountability for eating crap and take blame for the way they look. Most of us will not say I’m fat because of me and I need to change. The industry knows this and they take advantage of it tremendously!

Don’t be a statistic in the Diet industry, change the way they think.

As far as training, if you don’t weight train you will not put on muscle. Without muscle you can’t burn a tremendous amount of calories. Why? Because fat doesn’t burn calories, muscle does. So when you sit there doing cardio machine after cardio machine and boot camp after boot camp what you are doing is number one NOT putting any muscle on your frame at all but even worse your burning the muscle you worked so hard to get!!!!

That’s insane!!!

Seriously WTF!

YOU and EVERYONE needs to weight train heavy, (no weight training doesn’t make you fat, eating shit makes you fat… another thing people won’t take blame for). Think about it, people would rather say weight training makes me fat than say I eat shit therefore I am fat. Boggles my mind.

Train Fast, Hard and Heavy and Eat well and I guarantee you will look how you want to look.

And ya know what is best? You don’t have to be in the book that the Diet Industry reads before they come out with a product to fool you or a gimmick to make you think it’s not you it’s something else. You Train Hard, Heavy and Fast and Eat well and you will owe your amazing figure all to yourself and no one else. No bullshit diet gimmick program crap just YOU!
And what do I always say?

It’s YOU, It’s ALL YOU!!!!!!

WOD for Wednesday 9/28/16

Skill
Bench Press
5 x 3
3 Reps EMOM

Skill
Turkish Get up
10 Reps HEAVY

Workout
3 Rounds
5 Min Amrap
5 Pull up
10 Push Up
15 Air Squat
2 Min Rest

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