AS YOU CAN SEE CROSSFIT IS A PROGRAM THAT DOES NOT INVOLVE ANY SINGLE JOINTED MOVEMENTS, VERY FEW IF ANY.
BECAUSE OF THIS OUR HIP, GLUTES, POSTERIOR CHAIN AND QUADS HAVE A TENDENCY  TO GET SORE AND WELL, STAY SORE.
THERE ARE SEVERAL THINGS YOU CAN DO.
YOU CAN GET YOUR ASS IN AN ICE BATH!   IF YOU HAVE NOT EVER TRIED THIS OUT I WOULD HIGHLY RECOMMEND IT AFTER A REALLY TOUGH WOD.  WHEN YOU ARE DONE WITH THE BATH YOU FEEL LIKE YOUR WHOLE BODY IS NUMB, WHAT A WONDERFUL FEELING.
YOU CAN TAKE SOME ANTI-INFLAMATORY TO HELP WITH THE SORENESS.
YOU CAN FOAM ROLL AND STRETCH OFTEN.
YOU CAN EAT WELL AND DRINK A LOT OF WATER ALSO!

ANOTHER THING YOU CAN DO IS, MODIFY THE WORKOUT!
BECAUSE IT IS WRITTEN ON THE BOARD DOESN’T MEAN YOU HAVE TO DO IT LIKE THAT.
IF YOU ARE TOO SORE JUST CHANGE UP THE MOVEMENTS.  I DON’T SEE ENOUGH OF THIS TAKING PLACE.

LIFT:

6 POWER SNATCH
EMOM.
KEEP THE WEIGHT THE SAME FOR 10 MINUTES ALLOWING YOU TO TOUCH AND GO.

WORKOUT:

WITH A PARTNER COMPLETE 1,000/600  CALORIES ON THE BIKE
FOR TIME.
DON’T YOU DARE NOT SHOW UP TO THIS WORKOUT CAUSE YOU ARE A CHERRY PICKER!

YOGA CLASSES THIS WEEK ARE TOMORROW WEDNESDAY THE 12TH AND FRIDAY THE 14TH AT 8:15AM BOTH DAYS THE SAME TIME.
PLEASE DON’T FORGET THESE TWO DAYS ARE YOGA AND NO WOD.
IF YOU HAVE NOT TRIED THE YOGA CLASS YET GIVE IT A GO, IT’S REALLY GOOD PEOPLE WHO HAVE BEEN ATTENDING REGULARLY HAVE BEEN MAKING GOOD GAINS.
MATT WHO COULDN’T REACH HIS TOES WITH A RULER CAN NOW TOUCH HIS TOES!

THAT’S INCREDIBLE, SO COME AND TRY IT OUT.

LIFT:

PERFORM THIS COMPLEX 5 TIMES EVERY 90 SECONDS
3 DEADLIFT
2 HANG POWER CLEAN
1 PUSH JERK

WORKOUT:

For time:
ROW 2,000 meters
50 WALL BALL (20/14)
ROW 1,000 meters
35 WALL BALL
ROW 500 meters
20 WALL BALL

LIFT:

SWINGS
10 X 10: 30

WORKOUT:

100 T2B
EVERY TIME YOU BREAK PERFORM 15 PUSH UPS
(THIS MEANS EVERY TIME YOU COME DOWN FROM THE BAR)

THANK YOU ALL FOR COMING TO THE PARTY ON FRIDAY, YOU GUYS MADE IT GREAT.
I TOOK A LOT OF PICTURES BUT UNFORTUNATELY MY PICTURE TAKING SKILLS HAVE DIMINISHED OVER THE YEARS.
ALL THE PICTURES I TOOK CAME OUT BLURRY, YES ALL.  NOT ONE PICTURE COME OUT CLEAR.
I’M GONNA BLAME IT ON THE LIGHTING AND THAT YOU GUYS COULDN’T STAND STILL WHILE I WAS TAKING THE PICTURE.  I’M SURE SOMEONE HAS PUT SOME PICS ON FACEBOOK
WELL, ANYWAYS THANKS AGAIN FOR COMING.

LIFT:

BACK SQUAT
10 X 10 :90
BY NOW YOU GUYS SHOULD BE FEELING MUCH STRONGER FROM THE VOLUME OF SQUATS WE’VE BEEN DOING.
THIS IS OF COUESE IF YOU HAVE BEEN DOING THEM EVERY WEEK.

WORKOUT:

50-50-50
DOUBLE UNDER
21-15-9
DEADLIFT @275/180
HANDSTAND PUSH UPS

LIFT:

BENCH PRESS  8-10 REPS
TRICEP EXT.  12-15 REPS

5 SUPER SETS

WORKOUT:

100 BURPEE
WITH 7/3 CALORIE ON BIKE EMOM

REMINDER:  TOMORROW, X-MAS PARTY AT 6PM AT THE MAIN EVENT IN FARMINGDALE.
HOPE TO SEE YOU ALL THERE.

LIFT:

SWINGS
10 X 10: 30

WORKOUT:

100  DOUBLE UNDERS
15     POWER CLEANS  (185/125)
100  DOUBLE UNDERS
12     POWER CLEANS (185/125)
100  DOUBLE UNDERS
9       POWER CLEANS   (185/125)

IF THE RX WEIGHT IS TOO MUCH TO LIFT, CHOOSE A WEIGHT THAT IS DIFFICULT FOR YOU TO GET THROUGH, MAKE IT A CHALLENGE TO GET ALL 36 REPS

THERE ARE STILL SOME PEOPLE THAT BELIEVE THAT THEY CAN JUST WORKOUT AND GET THE RESULTS THEY WANT WITHOUT HAVING TO PUT THE WORK OF GOOD NUTRITION IN THEIR ARSENAL.

UNFORTUNATELY IT DOESN’T WORK LIKE THAT.
I WOULD LOVE TO TELL YOU THAT YOU DON’T HAVE TO EAT WELL TO ATTAIN YOUR FITNESS GOALS BUT, YOU DO!

THE BEST THING TO DO IS TO GIVE YOURSELF A PLAN AND A GOAL IT’S EASIER TO STICK WITH IT IF YOU HAVE SOMETHING TO SHOOT FOR.
DON’T GIVE UP!
KEEP TRYING AND IT WILL HAPPEN!

LIFT:

Power Clean (5×1 – 3 Clean Grip Deadlifts+ 2 HPC + 1 Push Jerk)

Begin each Lift with Clean Grip Deadlift, These are touch and go reps, Hold at the top of the 3rd deadlift and begin the HPC, Once the last HPC is perform then finish with a Push Jerk… increase weight each set for 5 working sets

WORKOUT:

10  MIN AMRAP
10  TOES TO BAR
10  RIGHT ARM KETTLE BELL DOWN PRESS @55/35
10  LEFT ARM KETTLE BELL DOWN PRESS @55/35

WE DID A WORKOUT ON FRIDAY, IT WAS THE 100/60 CAL BIKE WITH 10 PUSH UP EMOM.
IF YOU DIDN’T DO IT I HIGHLY SUGGEST YOU DO IT THIS WEEK WHEN YOU GET A CHANCE.
IT WAS FUCKING MISERABLE!
I MEAN THAT IN THE BEST WAY POSSIBLE.

IT WAS ON AVERAGE 8-10 MINUTES LONG.  8-10 MINUTES OF HELL.
WHAT AMAZES ME IS THAT AFTER DOING THIS WORKOUT AND TOTALLY FEELING LIKE I JUST BEEN THROUGH A TORTURE DEVICE THERE ARE STILL SO MANY PEOPLE THAT WOULD RATHER GO TO A REGULAR GYM AND SPEND 2 HOURS THERE AND STILL AFTER TWO HOURS NOT FEEL ANYTHING NEAR THE DEATH WE FELT ON THURSDAY.

I DON’T GET IT!
PLEASE SOMEONE EXPLAIN TO ME WHAT IS IT THAT MAKES SOMEONE WANT TO WASTE TWO HOURS OF THEIR BUSY LIVES WHEN THEY COULD GET SO MUCH BETTER RESULTS FROM A WORKOUT THAT LASTS LESS THAN A HALF HOUR.
THIS BAFFLES MY MIND

LIFT:

STIFF LEG DEADLIFT
10 X 10: 60

WORKOUT:

50-40-30-20-10
BIKE OR ROW FOR CALORIES
WALL BALL @20/14

AFTER KEEPING YOU ALL ABREAST OF THE CHRISTMAS PARTY WHEREABOUTS FOR SEVERAL MONTHS NOW.
IT WILL BE AT THE MAIN EVENT IN FARMINGDALE ON FRIDAY, DECEMBER 7TH AT 6PM.

BEING THAT YOU HAD PLENTY OF NOTICE AS TO WHEN AND WHERE THE PARTY IS I HOPE TO SEE YOU ALL THERE.

LIFT:

BACK SQUAT

10 X 10:90

WORKOUT:

10 min Amrap
10 T2B
10 PUSH UPS
10 SWINGS @70/55

LIFT:

SKULL CRUSHERS 8-10 REPS
BENCH PRESS 5-8 REPS
SUPER SET THE TWO FOR A TOTAL OF 5 SETS

WORKOUT:

100/60 CALORIES ON BIKE OR ROW
10 PUSH UPS EMOM