Crossfit Syosset/ Thursday, October 19th

If you guys are looking for meals to order for eating well or just to have something to eat you have to order from Ivan.
Some of you know Ivan from training with him then there’s some of you that don’t know who the hell Ivan is.
Let me tell you, Ivan is the owner of Suburban Eats and has ventured off into a meals to go business.
These fucking Meals are incredible.  I’ve only had 5 different ones but I’m telling ya they were all awesome!
Even the ones that I waited a week to eat where still so tender when I had them.
Seriously, the meals where outrageous.  If you have had the food at Suburban eats you know what I am talking about, if you are looking for meals so you don’t have to prepare go to
eatbettermeals.com

Workout:

5 Rounds

Run 400
10 Deadlifts @275/180
20 Wall Balls @20/14
30 Box Jumps @24/20
40 Crunches

Crossfit Syosset/ Thursday, October 19th Read More »

Crossfit Syosset/ Wednesday, October 18th

I’ll be ordering the Sweatshirts This weekend.  If you haven’t changed your color to one we actually have I would do that before Friday comes.
All the colors and styles are in the email I sent out a couple days ago.  Please make sure you order what we have to offer.
Hopefully If I get the order in by this weekend we should have them in a couple of weeks.
By the way the weather is going it should be cold enough to wear them by February.
Remember, write down the style, color and size.

THE SWEATSHIRTS ARE ALL MENS SIZES, SO MOST WOMEN WILL BE XSMALL OR SMALL, IF YOU LLKE THEM BIG THEN A MEDIUM WILL DO.  BUT DON’T BE ORDERING A LARGE OR XLARGE FOR SURE IF YOU ARE OF THE FEMALE GENDER.

Skill:

Back  Squat
8-6-6-4-4-2-2
60%-70%-70%-80%-80%-90%-95%

Workout:

Run 800
30 Clean and Jerk @135/95
20 Pull Ups (Chest to Bar)
10 Burpee Box Jumps @30/24
Run 800

Crossfit Syosset/ Wednesday, October 18th Read More »

Crossfit Syosset/ Monday, October 16th

I saw there was a shitload of sweatshirts that were ordered.   Unfortunately some of those colors aren’t available, hehe.
Here are the colors and types of sweatshirts that are available, if you made a request for one that we do not have available please change it on the sheet.
DON’T just crossfit out the color and add another and crossout this and add that.  Then the sheet becomes a mess.
So if you have to change your order just erase the whole order or crossout the whole order and add another order on the bottom of the list.
Thank you

Here you go


ST258
Sport-Tek® Full-Zip Hooded Sweatshirt

Brand Logo

Adult Sizes: XS-4XL

A three-panel hood and updated fit make this your go-to favorite.

  • 9-ounce, 65/35 ring spun combed cotton/poly fleece
  • Twill-taped neck
  • Dyed-to-match drawcords
  • 2×2 rib knit cuffs and hem with spandex
  • Front pouch pockets

Click Below to Change the Colors


Closeout

F281
Sport-Tek® Super Heavyweight Pullover Hooded Sweatshirt

Brand Logo

Adult Sizes: XS-4XL

On or off the field, it’s the most warmth you can get out of a sweatshirt. Weighing in at a hefty 12 ounces, our super heavyweight fleece is constructed for durability and comfort.

  • 12-ounce, cross-grain 80/20 ring spun combed cotton/poly fleece
  • Twill-taped neck
  • Self-fabric hood lining
  • Dyed-to-match drawcords
  • 2×2 rib knit cuffs, hem and side gussets with spandex
  • Front pouch pocket

Click Below to Change the Colors


Red

The top are the zip colors and the bottom are the hoodie colors, be sure to make the right choice when picking the color.
the sizes are all mens, most women are size x-small or small.
I believe the price is around $50, he’s gonna let me know this week and by the end of the week I’ll order them.

Skill:
Complete as Heavy as Possible One Snatch Complex Every 90 seconds for 5 Complex Total:
Complex consists of:
1 Snatch Grip Deadlift
1 Hang Power Snatch Just Below the knee
2 Overhead Squat
1 Snatch Balance
(The first person that says to me “We use two bars right?   Cause I can deadlift more than the rest of the movements)
I’m gonna have a Heart attack.

Workout:

1 Min Amrap:  GHD Sit ups (if you cannot perform this movement with your knees locked at the top and using your hip flexors to whip yourself up, Don’t do them)

Rest 30 Seonds

1 Min Heavy Double Swings @55/35

Rest 30 Seconds

1 Min Evil Wheel

Rest 30 Seconds

1 Min Reverse Glute Raises

Rest 30 Seconds

1 Min Toes To Bar Strict

Rest 30 Seconds

1 Min Plank

Repeat twice…

Crossfit Syosset/ Monday, October 16th Read More »

Crossfit Syosset/ Friday, October 13th

Its much more productive if you use a weight you can handle, perform the movement perfectly, perform full range of motion,
Perform the movement slowly and methodically than it is to use a weight that is way too heavy, perform half range of motion and blaze through the movement without any consideration to form.
Yes, the object is to keep moving but that doesn’t mean do it haphazardly.

Workout:
Row 1000
40 Bench Press @115/65
10 RDL @75/35
25 GHD Sit ups

Row 750
30 Bench Press
20 RDL
25 GHD

Row 500
20 Bench Press
30 RDL
25 GHD

Row 250
10 Bench Press
40 RDL
25 GHD

Crossfit Syosset/ Friday, October 13th Read More »

Crossfit Syosset/ Thursday, October 12th

I know the new coach I hired has been a bit hectic mostly at night.  I apologize, Steve came to me looking for a place to train his clients after he lost his space in the Hub.
I didn’t think it would be as much of a mess as it was tonight.
I will tell him he can’t stay so don’t worry we’ll be going back to normal.
I didn’t mean to get everyone pissed off for any reason,  That was not my intention.

Skill:

Complete 1 Complex every minute for 7 minutes
1 Snatch Grip Deadlift
1 Hang Snatch pull
1 Hang Power Snatch

Workout:

15 Min Amrap
5     Pull ups
10   KB Snatch @55/35
15   Wall Ball  @20/14  (use a wall ball that doesn’t crush you on the way down)

Crossfit Syosset/ Thursday, October 12th Read More »

Crossfit Syosset/ Wednesday, October 11th

Skill:

Back Squat
7 x 3
60 seconds rest

Workout:

10-9-8-7-6-5-4-3-2-1
Thruster @105/75 (choose a weight that will allow you to keep moving through all 55 reps without stopping )
Burpee
Box Jumps 24/20  (if you can do jumps without stopping, popping up and down do them.  Even if the box is lower )

The list for the sweatshirts is up on the desk, if you would like one please write your name, number, size, zip or hoodie and color.  If you don’t write all that info down I’m gonna have trouble knowing what you want.  The logo on the back of the sweatshirt is the Skull

Crossfit Syosset/ Wednesday, October 11th Read More »

Crossfit Syosset/ Friday, October 6th

Jenn C. is running in an event this weekend, it is a charity event to raise money for a non for profit private school that teaches children whom are undergoing chemo therapy.
A very good cause.
So if you would like to help Jenn reach her goal to help these kids with cancer go to school here is the info to give a little.

To my Family and Friends,

As some of you may know, I am honored to be a part of Team YOLO (You Only Live Once).  Over the past 5 years the team has grown from 3 to 70 members!  We are a  group of Long Island women who raise money for The Morgan Center (TMC).  TMC is a not for profit preschool located in Hicksville for children undergoing chemo therapy treatments.  It happens to be the ONLY free pre-school in the US that is dedicated to educating children who are undergoing cancer treatment.
Visiting TMC makes myself and my teammates aware that tucking our healthy children to sleep at night is a gift.  That our hectic lives full activities are merely recreation.  It makes us thankful for what we have and it empowers us to be strong and give strong.
We will be running the Hoboken City Challenge Race this Saturday, October 7th!   Our goal is to raise $65,000 by the race and we have about $25,000 to go!
Please visit www.yolostrong.com or https://www.crowdrise.com/yolostrong2017/fundraiser/danielletaylor to support our team and find out more information about Team YOLO and TMC.  Also, please feel free to forward or share this information.  All money will pay for children’s tuition and help provide these children (and their parents) with a sense of normalcy, and joy, when things aren’t so normal.
I thank you, my team members thank you, and the staff, parents and children of TMC thank you!
All my best,
Jenn xoxo
Skill:

“Snatch Test”
This test is given to all Men and Women trying to become Certified in a true Kettlebell Cert like Strongfirst for example
It is also given to a lot of military and police to prove a strength test.
How do we do it?
You have a kettle bell 55 for Men and 35 for Women, you have 5 minutes to complete 100 Reps total.
Full range is required start in a swing position (not from the floor) and flip at the top with a locked out elbow and fist pointing up to the sky.  If you don’t finish 100 reps in 5 minutes depending on the group you are performing for this may equal death or another group may be a So lenient.
If you would like to do something else You can try and find out if you can do 100 calories on the Bike or Rower in 5 minutes .

Workout:

Complete as many rounds as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

Men use 24-in. box and deadlift 225 lb.
Women use 20-in. box and deadlift 155 lb.

Crossfit Syosset/ Friday, October 6th Read More »

Crossfit Syosset/ Thursday, October 5th

Today is Day 5 of the Lunge / Push up Challenge.  I know after those F’n Wall Balls it’s hard to get through the Lunges, even only 25 of them.  At least for me anyway.
Try and keep up with the challenge, remember what your legs and Ass are gonna look like after day 100!

So, the weather is starting to change and were gonna be wearing some warm clothes soon.
The original sweatshirts we got years ago are the best fucking sweatshirts ever!
So, being that they are not on the site to order I’ll be placing an order by the end of the month.
The sweatshirts on the website are not nearly as thick as the ones I am ordering.
I’ll have the ones we are ordering on most of the time so you can check them out.
If you want one let me know, text me or write it down on the sheet at the gym I’ll be making a list and placing the order by November 1st.

Skill:
Kipping pull ups /  Muscle Ups / Handstand Push ups
Pick one or another that you are trying to work on and lets work the shit out of it till you get it.
You know I don’t give up until you get the movement so this will take as long as we need!

Workout:

100 Double Unders
10 HandStand Push Ups
50 Good Mornings @45/15
50 Dumbbell Hang Clean and Push Press @50/30
50 GHD sit ups
50 Dumbbell Hang Clean and Push Press/  (CAN BE SUB FOR A BAR)
50 Good Mornings
10 Handstand Push Ups
100 Double Unders

Crossfit Syosset/ Thursday, October 5th Read More »

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