According to the Bahamas Weather Association of Antarctica the Weather will be getting worse as the day goes on so we will be closing at noon today.
So let me repeat:
The gym will be closed at noon on Tuesday, March 13th
So if you want to get your workout in come in BEFORE noon
See ya soon
Workout:
Atlas Stone Shoulder Clean and Squat 10-8-6-4-2
Pull ups 10 Reps
Box Jumps @30/24 10 Reps
Rest 1 minute
Right After Workout:
1 Rep Power Clean
1 Rep Hang Power Power Clean
1 Rep Hang Squat Clean
6 Sets Total
Every 90 Seconds
Crossfit Syosset/ Tuesday, March 13th Read More »
We completed the second Volume of the “Clean up with Chris” Video Series.
Here in the second video we go over another number of situations that somehow take place in the gym.
When I say Somehow I mean I can’t believe they do but, they do.
Anyway, here it is:
https://www.youtube.com/watch?v=hEByr9e4q9A&feature=youtu.be
Workout:
Using two KB’s for all movements. 20 Reps for All Movements
Swings
Snatch
Single Leg RDL
Clean and Jerk
Bent Rows
Burpees
High Pulls
Sotts Press
Suitcase Swings
Push Ups On KB Handles
Right After the Wod:
Hi Bar Back Squats
10 x 3
Every 90 Seconds
Crossfit Syosset/ Monday, March 12th Read More »
Workout:
25 Minute Amrap
7 Toes to Bar
10 KB Snatch (5 Each Arm)
15 Push Ups
20 Calorie Row
25 Double Under
*****If you are interested in Performing the Open Wod today, Sunday You can either do it during a class time at 8 or 9 am.
Of we’ll be doing it at 10 am as a group. If you did it already you can always get a better score, but that’s up to you.
Crossfit Syosset/ Sunday, March 11th Read More »
Workout 18.3
2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Time cap: 14 minutes
Variations:
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups (for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups (for both MU sets), 10-lb. DB snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets), 35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar pull-ups (for both MU sets), 10-lb. DB snatches
Then…
Tabata Air Squats
8 Rounds 20/10
Try to complete as many Air Squat as possible in your 8 rounds of 20 seconds of work.
Crunches
8 Rounds 20/10
Ditto!
Crossfit Syosset/ Friday, March 9th Read More »
We’ll Be opening late tomorrow morning.
11:30am will be the first morning class on Thursday March 8th.
Sorry for the inconvenience but it’s pretty shitty outside
See you tomorrow!!
Don’t sit around and eat all night or you’ll look like me!!!
Sorry I had went a little overboard with the pizza today!
Guess I shoulda worn some shorts at least
Crossfit Syosset/ Thursday, March 8th Read More »
The afternoon classes will be canceled today do to the abundance of Sun Rays in the sky!
Don’t want anyone getting Burnt over the gym.
Sorry for any inconvenience, We’ll be open tomorrow morning unless the Sun is super Strong again.
For your entertainment I put a little something together for you.
I caught Phil in the bathroom at the gym the other day:
I know, His hair is messed up.
This is an email from Bryant, his wife like Debbie I believe goes to Ecuador to help with Surgery. Kids that need surgery but don’t have the money or the Dr’s to do so are able to get the Surgery they need from people like Bryants’ wife and Debbie Tsotsos.
If you would like to help out and donate to Blanca’s house you can do so here.
You can also donate to help Phil out if you would like also, he really needs help!
On April 16, 2018 my daughter and wife, a rheumatologist by trade, will be joining a mission through Blanca’s House to Ecuador. Blanca’s House provides quality medical care to people residing in underprivileged regions. The mission will bring rheumatological care for hundreds of patients over a five day period. Blanca’s House is also committed to education, allowing for junior volunteers interested in medical professions to experience this meaningful journey.
We would be so grateful if you would join us in supporting this mission. Click to Donate
https://www.gofundme.com/sari-and-haileys-ecuador-mission
Crossfit Syosset/ Thursday, March 8th Read More »
I’m not sure what the hell is going on tomorrow but I’ll let ya know in the morning regarding the weather.
I have a letter from Rob Espo. Rob has been coming to the gym for almost 4 years now and it finally clicked that he needs to eat well if he wants to see a difference in his body. Like most people Rob thought he could just train and eat crap and he would see results. As some of you have found out this does not work to well, you need to eat well and thank God for Rob he realized that recently.
When he realized he needed to start eating better if he wanted to see results he sought out the help of Brittany whom most of you know from the gym.
Brittany started her own company helping people that want to make a change in their lives through nutrition several months ago. Rob amongst some other members of the gym have found out that she knows what she is talking about. As you will read in Rob’s letter he lost 9 lbs the first week and said it wasn’t that bad if you know what to eat.
Here is Rob’s Email:
Chris,
Started Crossfit 3 1/2 Years ago. Was bored of regular gym and wanted to lose weight. I was like 250lbs at the time. I instantly loved crossfit but was not losing weight. People would say it isn’t working and to switch gyms but I knew the issue was on me and not the gym. I knew that because I wasn’t paying attention to your constant emails. As simple as your emails seemed; eating right and the macros and paleo thing is pretty difficult until it actually clicks. I always figured I was eating healthy because I don’t eat shitty foods. I eat good food shitty. I do not eat fast food. I eat at good restaurants and home cooked meals. And on the weekends I have my “cheat day” where I eat sweets. Either way I was consistently gaining. I used to workout with PJ at night and he was always on me. He used to say “I was the definition of you cannot outwork a bad diet.” We would laugh about it all the time but I really didn’t give a shit.
I didn’t really care because mentally I felt great because I consistently worked out at your crossfit. Last year I switched to 5:30am because work was getting crazy and I often skipped the night classes. I love going in the mornings. But again I was in the same conundrum. I felt great mentally everyday. How could I not? I showered twice and worked out all before 7am each day. Feeling good mentally and like shit physically was driving me crazy. I knew enough was enough.
As I got closer too Brittany the past year I was always talking to her about business and the gym. I started to realize how versed she was in the whole paleo fitness thing. I knew enough was enough but I continued to duck her. I needed to be 100% ready mentally on my own prior to committing to her. A few weeks ago I weighed in at 284 and was finally done running. (Obviously I don’t run much LOL.) It was perfect timing as Brittany was just starting to intake clients for her business. I told her I was ready to hire her for help. A couple weeks ago Brittany did an intake and then wrote me a meal plan. Today is day 8 and I already lost 9lbs. I am not writing to tell you about the weight. It means shit to me. Im writing to tell you I felt the best physically this week than I have in a long time. Not once this week was I hungry. Not once this week was I over full or lethargic. With some minor adjustments from Brittany the entire past week I have felt content with hunger, sharp mentally, and all around good physically. Every single body function including sleeping has been incredible. Back and forth everyday as I ask for adjustments with the eating is helping the whole macros thing really click in my head. Eating clean is totally one of those things that is so incredibly simple but so impossible at the same time. Its not simple until someone who knows it explains it to you. You think you know how to eat healthy but you really don’t. Like hearing her explain why eating fruit bowls and smoothies all day were a terrible way of loosing weight was baffling to me. I am focused on losing 60lbs. Obviously that is a long way away and this email is premature. However, the physical benefits I feel already have overshadowed any initial insecurities about this being about will power. My minds made up; this is what I am doing now. I love the gym. But having someone like Brittany on hand to hire with the eating part is the missing link I really needed. I appreciate you both just wanted to let you know.
As you can see Rob had decided to make a decision and until you do you will never change the way you look. Eating is 80% of looking good and if you don’t take you nutrition seriously you will not get the changes you are looking for.
So, if you are interested in making a change in your diet and you could use some help you may want to give Brittany a call and see if she can help you get your nutrition under control.
The name of the Website is optimumlifestylerx.com.
You can email her at info@optimumlifestyle.com
If you are having trouble getting your eating under control it definitely helps to have someone there with you that holds you accountable each week.
I know that I always talk about nutrition but it really is the key to reaching your goals.
Workout:
Row 1,000
30 Deadlifts @225/155
50 Box Jumps
Rest 1 Min.
Overhead Squat
7 x 3
High Hang Squat Snatch
5 x 2
Crossfit Syosset/ Wednesday, March 7th Read More »
Hello, How are you?
Does everyone have the App My Fitness Pal? If you don’t and you are interested in losing some Fat off of your body, get it.
If you weren’t around at the time I did my experiment let me explain it to you.
For 30 days I decided to eat shit, and by shit I mean Burger king, McDonalds, Cookies, etc… never any good food at all.
But I did eat the right amount of calories for me to lose fat which was if I remember correctly 2600 calories for me to lose 1 lb a pound a week ( you don’t want to lose too much weight right away and lower your calories too much or your body will go into starvation mode and you won’t lose shit).
So as the days went on and I stuffed my Fat ass with Big Macs and Vienna Fingers (You all know what Vienna Fingers are don’t lie) sacrificing my life expectancy for YOU I found that I was losing weight!
Turns out at the end of the 30 days I did lose weight, 9 lbs to be exact!!!
Crazy right!!
Why am I telling you this?
Because it’s this simple.
Download the App (My Fitness Pal) once you put all your info in and find out the amount of calories you should be eating to lose say a half a pound, a pound , or even a pound and a half a week you just eat and input your food into the app and it tells you how many calories you are allowed for the rest of the day.
Then just keep eating till your calories are complete.
Remember you can’t go over OR UNDER your allotted calories. Very important to remember that, eating to little is just as bad as eating to much… well maybe not just as bad but it’s bad.
Anyways my point is it’s so easy. Theres nothing left for me to do besides eat the food for you.
As far as what to eat that is up to you, I only ate shit because I wanted to see it a calorie was really a calorie. Well it is.
But you may want to eat a better choice of foods but I’m not your mama so you do what you want.
However I do believe that because you are burning every calorie you eat (as long as you are eating less than your burning )
that the type of food doesn’t mess up your blood work. If you were trying to put on mass and therefore were eating an abundance of calories to add weight then I believe bad food would effect your health. But when you are burning all of the calories you eat I don’t believe it does.
Here’s the breakdown in order of importance for Fat loss using the My Fitness Pal App.
1. Caloric intake
2. Type of food
3. When and how many times you eat throughout the day.
Workout:
10 min Amrap
21-18-15-12-9-6-3-6-9-12-15-18-21
Double KB swing
Push Up
Right after the Amrap is complete:
Front squat 7 x 3 Every 75 seconds
High Hang Squat Clean 5 x 2 Every 60 Seconds
Crossfit Syosset/ Tuesday, March 5th Read More »
Mitch and I made a Happy little video for everyone to enjoy. We had a blast making it, I hope you guys have a great time watching it. It’s Mitch’s first ever motion picture so give him a chance.
We’re going to try something a little different and see how it works out. No more will we be lifting before the Wod, we’ll be performing the workout first and then the lift right after.
So, the idea of “Crossfit Fit” is to be ready for anything at any time. This means just as they shell out in the Open being able to lift heavy weight right after a grueling workout. If you are “Crossfit Fit” You should be able to complete the lift with no issue right after the wod.
We’re going to do just like the Open Wod, this way we’ll be ready for it when it comes.
So from now on you’ll see the wod that will include the skill right after it.
There will be an allotted time slot for the lift afterward.
Something like this:
Workout: 15 Min Amrap
Power Snatch @115/75 5 Reps
Toes To Bar 10 Reps
Double Unders 20 Reps
Right after the 15 Minute is up complete:
Hi Bar Back Squat 10 x 2 Every 60 Seconds
Crossfit Syosset/ Monday, March 5th Read More »
