Remember that game in Kindergarten where the teacher would show you a sheet with different pictures on it and you had to figure out which picture was different from the rest?
Well, that’s the game we’re gonna play today.
Which Rower is different from the other 30 Rowers standing on the wall and why?
C’mon, I know you can do it!

Got it yet?
That’s right, someone jammed the Computer against the wall while all the others put there computers down before jamming the rower into the wall.

Lift:

Power Snatch into Overhead Squat
8 Singles

Workout:

60 Ft.  Handstand Walk
10 Toes To Bar
10 Deadlifts @315/225
60 Ft.  Handstand Walk
12 Toes To Bar
12 Deadlift
60 Ft. Handstand Walk
14 Toes To Bar
14 Deadlift
60 Ft. Handstand Walk
16 Toes To Bar
16 Deadlift

There seems to be a slight issue with the timing of the classes.
So here’s what we’ll do.   Whatever time the class start time is for example Lift: if the class time is 4:30pm
That means that most people will get there at 4:30 pm which is totally acceptable being in that the class start time is 4:30pm.  If you come early and warm up or work on your weaknesses or things you suck at I applaud your lack of tardiness and dedication to your body and health but unless the whole class comes in early and warms up and is ready to go at the “real class time” I by Law and not legally allowed to start the class without allowing proper warm up time.  If someone gets hurt and I didn’t provide an environment conducive to allowing proper warm up time I can be sued in the eyes of the supreme court (et. al case and docket number 564 Kramer vs. Crocodile Dundee) in which Kramer had sued Dundee over a false environment as exposed to legally responsible in 1867 New York City.  This case may have been to early for most of you but my vase knowledge of the legal world has led me to cases and legal terms of which many of you are unaware of.

With this or that said, who’s the Black Sheep whats The Black Sheep let’s say that all workout’s will start 10 Minutes after the Class Time.
So, this means that for those of you who have not read this or cannot bring yourself to read all the hard work I put into these emails everyday so you can take 10 minutes out of your busy day and enjoy some good reading that moving forward we’ll be starting the wod in every class exactly 1o minutes after Class time begins.
For Example:  If the 4:30pm class starts at 4:30pm we’ll be starting the Wod at, What? Let me hear it?  Yes Yes, Yes that’s it!!  4:40pm!
Once the Wod beings we’ll take it from there but as for now you all know exactly how much time you have to warm up and get ready for the wod.

As far as the time you have to warm up, I would use that time to umm WARM UP!
We’re not all spring chickens like myself so we could use the warm up time wisely to warm up.

Power Clean
Work Your way up to a heavy single and perform it 6 times.

Workout:

100 ft. Dumbell Overhead Walking Lunge   @80/55
100  Double Unders
50 Wall Ball Shots @20/14
50 Calorie Bike
50 Wall Balls Shots
100 Double Unders
100  ft. Dumbell Overhead Walking Lunge

If you haven’t seen the Regionals on T.V the last three weekends it was pretty cool.
Not just seeing them live but that the regionals are actually on CBS Channel 2!
That’s incredible, back in 2007 when we first started Crossfit Syosset which back then was Crossfit Old Bethpage the Crossfit games had just begun and was nothing more than a bunch of athletes hanging out at Dave Castor’s ranch in California working out for 2 or 3 days.
The winner got a trophy and a case of beer I imagine.  Now, the Games are going to be televised on CBS, the Regionals was televised and the prize money is now up to 2.2 Million dollars with the Individual winner getting $275k of that, a far cry from a Trophy and a case.
All this success Crossfit has seen is not by accident, everything about it is great, the workout, the community, the family, and the results are all incredible.
Anyways watching this past weekend they have Crossfit commercials that air during the show.
One of the commercials stood out to me.
This woman was speaking of her Crossfit Experience basically saying when she started and how much weight she lost and other great things Crossfit had sone for her.
Then she said “get up the courage and walk into your neighborhood Crossfit”

So then I thought about it, is saying I don’t want to do Crossfit cause my legs will get too big or I’ll look like a man just an excuse?
Is that just an excuse to get out of going to Crossfit because they don’t have the courage like everyone else who walks into a Crossfit Gym?
This Obviously bothers me that women have all these excuses for not trying Crossfit.
It just doesn’t make sense to me, finally something that works well, doesn’t take half of your day up in the gym, doesn’t cost you a $5,000 machine sitting in your bedroom as a dresser to hang your clothes and still… an excuse as to why you can’t do it!
This boggles my mind.

Well, I hope they all get the courage to walk into the gym one day and stop making excuses cause excuses will get you no where in life except in the same exact position you are in now.

Lift:

Front Squat
3 sets of 5 reps @80%
then…
Hang Squat Clean
Subtract 30% and perform 6 singles

Workout:

4 rope Climbs
16 Thrusters @155/105
3 rope Climbs
12 Thrusters
2 rope Climbs
8 Thrusters

Workout:

2 Rds
10 Power snatch @175/125
12 Burpee
then…
2 Rds
10 Power snatch @115/75
12 Burpee

Lift:

Snatch Balance 75% (of Snatch) 3 sets of 3 reps
Back squat 80% 5 sets of 3 reps
Snatch Pull 85% (of Snatch) 5 sets of 3 reps

For those of you with Bowel problems they created this tool called a plunger.   It’s really amazing how it works, I believe it forces air down the pipe that is clogged therefore forcing the crap that’s in the bowl down and outside to the sewer clearing a path for the next person to use the toilet.
The Plunger is accessible to everyone in the gym, It is not hidden or only for special people to use.
Next time you clog the toilet bowl you need to use the plunger.
Let me tell you what not to do when you clog the toilet bowl, you do not sit there and continuously wipe your ass and stuff toilet paper in a bowl that won’t flush, the toilet paper won’t magically go down the pipe if it’s clogged.
Now I know this isn’t the type of stuff we learn in school but I would have thought that over the years you may have encountered this problem.  If not, now you know so this issue should not arise again.
If it does and I find out who did it I’m going to take a shit in the middle of the gym and throw it at you.
Now I’m usually constipated so at least you will have hard shit thrown at you and not messy diarrhea.

This all by the way is just common place for those of us that live in a civilized society.
Now if a Brown Bear came and took a shit in one of our toilets I would expect him to most likely clog the toilet or not even flush at all but I would think he wouldn’t know how to use toilet paper.
I would like to think of most of us being on the upper quadrant of brain power over a Brown Bear would know all this but ya can never have high expectations in life, hence the clogged bowls.

I wasn’t going to bring this up but It’s really bothering Lauren and other women that walk into a surprise in the women’s room.
It’s called the skidder, its the line of shit left over from someones bowel movement.
This can also be taken care of by the magical toilet wand sitting on the floor next to the toilet bowl, another amazing invention created many moons ago.  There is however more than just one wand, there in all four bathrooms!
We can easily use them just as the cleaning dude can.  Don’t worry, you won’t melt if you pick up a cleaning product.  it’s totally safe for use against skid marks.

What’s say we ban together and start a clean toilet revolution!
We’ll call it “The slippery/skid porcelain movement!  Let’s ban together and make this as important as the Black lives matter movement!
CLEAN BOWLS FOR EVERYONE!!!!

Workout:

3K Row
300 Double Unders
3 Mile Run

Scaling this would be doing less like 2 of everything or 1, don’t not show up because it looks crazy.

Congrats again to Everyone who complete the “Murph” Workout:
The workout is not just a workout that we all at Crossfit complete on Memorial Day, here is the reason why everyone comes together and does this without complaining:

Here is why we pay such a memorial to a great human being:

https://www.youtube.com/watch?v=8PzQmtwNeXM

Workout:

9 Muscle Ups
Handstand Walk
36 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
45 Pistols
Handstand Walk
9 Muscle Ups
Handstand Walk
54 Pistols

Here a list of Mods:
Muscle Up:  For every set of 9 Muscle Ups Perform:
1.  27 Pull ups and 27 Dips
or
2.  27 Pull ups and 27 Push ups
or
3.  27 Ring Row and 27 Push ups
or
4.  Banded Muscle Ups

Handstand Walk:  (The Rx is 30 Ft of Handstand Walk)
1.  20 Shoulder Taps (also can be done on Box)
2.  5 Wall Walks
3.  10 Handstand Push Ups
4.  Handstand walks leaning on wall

Pistols:
1.  Do the pistols off a box or a bench

Lift:

Front Squat 80% 5 sets of 3 reps
Clean Grip Deadlift 100% (of Clean) 5 sets of 3 reps
Snatch Grip Push Press 75% (of Snatch) 5 sets of 5 reps

Have a safe and enjoyable Holiday Today!

We’ll be doing “Murph” today at 8am and 9:30am.  Please show up on time for whichever class you choose.
Also, Please do not bring anyone other than yourselves to the gym, It is going to be super crowded.  Not a good day to bring new people to the gym.
Just you and your Mental Strength will do fine.

For the Pull ups, I know some of you like to use a box to get up on the bar.  For today just use the J hooks on the rig.
The less shit we can keep around the rig the better.

So to make sure that everyone does everything with full range of motion, something that seems to elude a lot of people
Here’s how we’ll be performing the workout.

Workout:

1 Mile run
100 Pull ups
200 Push ups (push ups will be hand release at the bottom and dynamic at the top, You just have to leave the ground slightly just to make sure your elbows extend fully at the top of the rep)
300 Air Squats (Everyone use a Med Ball to make sure you properly go low enough and make sure you jump off the ground
slightly to make sure you fully extend your hips)
1 Mile run

*****You may break up the Pull up, Push ups and Squats however you like, most people do 20 rds of 5 Pull up, 10 push up and 15 Squat*****  But feel free to do whatever you like, just get it done and get it done correctly.   The workout is much more potent if you actually do everything with full range of motion.

There are sheets on the desk to order your “Murph” T shirt or Tank tops.
There are two styles, One is black with red and white letters and the other is army green with black letters.
Choose the one you want along with a t shirt or a tank.
We need at least 24 of each to order them, so if there isn’t enough i will combine the orders to make at least 24 of one kind.

These Shirts are for members who have complete the “Memorial Day Murph” Wod, not for anyone or anything else.
Once you are done with the Wod and you want a shirt write your name and type of shirt you want along with size and other shit.
the shirts are $14, pretty cheap for an Awesome shirt and cause.
So, after you complete the Wod on Monday Sign up and get yourself one of these Beauties.

I will know if you try and sneak your name in there without doing the Wod!

The shirts are also open to anyone who tries to attempt the Wod and doesn’t complete it or who scales and modifies the Wod, this is totally acceptable.

Signing your name and not doing the Wod however is grounds for a firing Squad.

Monday, Memorial Day Murph Hours:
We’ll be performing the Workout “Murph” at two different times on Monday the 28th
8am and 9:30am will be the Class times on Monday.

And now for Friday’s Post:
KEEP THE FUCKING CHALK IN THE FUCKING BUCKET, KEEP THE FUCKING CHALK IN THE FUCKING BUCKET,   KEEEEEEEEP THE FUCKINNNNGGGGGG CHALK IN THE BUCKETTTTTT!!!!!

WATCH THIS VIDEO:

https://www.youtube.com/watch?v=nWRxPDhd3d0

THIS IS EXACTLY HOW I FEEL WHEN I WROTE THIS!

Workout:

4 Rds
30 Ft. Handstand Walk
10 Deadlift @165/115
8 Clean @165/115
6 Push Press @165/115

Lift:
Overhead Squat 75% x 3 reps x 5 Sets
Front Squat 80% x 3 reps x 5 Sets
Clean Pull 85% (of clean) x 3 reps x 5 sets

Workout:

Run 1 Mile
Row 2K
Bike  1 Mile

Lift:

Snatch  85% x 1 rep x 3 sets
Clean and Jerk  85% x 1 rep x 3 sets
Pull ups 3 sets max reps