So I’m still not getting across to some of you guys, let me explain again.
The reason we are doing these short intense workouts is because I am trying to show you guys that the more intense the workout the more effective it is.
Without intensity there is no biological adaptation that takes place.
Without intensity Your body does not have to adapt to the physical stress, think about it like this.
We all have stress right?

Whether it be stress from the kids, your job, traffic, Sucky people (although that stress can easily be taken care of by not giving a crap about them) etc…
Everyones body deals with these stresses in different ways, we’re not all the same right.
Some may get sick, some may change emotionally or some may have a breakdown, whatever it is the point I’m trying to make is that the stress is what is effecting your body and because of that your body has to react to the stress.

So you need physical stress in order to bring on this biological adaptation I am speaking of.
The physical stress I am talking about is High intense workouts, doing these high intense workouts will bring about this change in your body therefore causing you to lose Fat and build muscle!!!

I know it’s hard to believe but the short workouts this week are much much more effective than the long ones we did last week.  The ones we did last week are too long to do fast, without speed we lose the intensity, without intensity we have nothing!
So forget about the long ones you have to get them out of your head and what you have to start doing is learning how to push yourself beyond the point of exhaustion.  If you stop every time you get tired,  you’re giving your body too much rest.
Too much rest equals less intensity.

So here’s the deal, approach these workouts as if you were on the starting line of a 100 yard sprint and as soon as we start the workout run your ass off through the wod as fast as you would run through a 100 yard sprint!
If you do anything at 100 miles per hour it’s going to be really tough so if anyone is saying they aren’t tired after the workouts they just aren’t going hard enough.
Force yourself to go as hard as you can and if you think you can’t do that then pick someone that you know is faster than you and try to beat them!

Workout:

5 Rounds
Row 500/400
30 Wall Balls @20/14
Rest 3-5 minutes

Go through each round as fast as you can without stopping.  That means sprint on the rower (make sure you tighten your core before you drive back on the rower or you’ll feel it in your lower back)   and do all 30 reps without stopping.  If the weight is too heavy on the wall ball then go lighter remember we need speed not heavy weight.
Get through the round quickly and try to tie your time each round.
Sprint!
Sprint!
Sprint!

Does anyone read this crap or listen to me when I write and speak in the gym or am I just wasting my time and breath?

10 x 10 : 30 Swings

Workout:
10 on 20 off for 6 Rounds Bike for Cal
Rest 1 Min
20 on 10 off for 6 Rounds Deadlift @135/95
Rest 1 Min
20 on 10 off for 6 Rounds Row for Cal

So most of you went hard and fast today and felt the difference between last week and a short workout.  If you are still feeling like you didn’t do much after the workout is done you aren’t going hard enough, you may think you are but if you are not in the mindset of “just keep going as fast as you can no matter what” right before the workout you’re not going to get there.
You need to feel like you are sprinting every time you start a short wod not I just need to get through this.
MOVE FAST and NO REST!!

10 x 10 :30 – Swings 55/35

21-15-9
Thruster @95/65
Burpee

This week will be different than last week.  The workouts will all be short this week.
This means you need to move fast in all the workouts this week, don’t take your time like last week.
Try to get this done as quickly as possible.  Last week we were just looking to get through the wods, this week we are looking for speed.
If you feel like you’re going to die, that’s great, move faster

This is it!
The big Weekend!
No, it’s not the end of the year Winter Event sale at Mercedez Benz or the Mc Rib Sandwich making a return at McDonalds or not even some hair growth on the top of my head!
Nope, its the END of the 100 for 100 day Burpee Challenge!!!!!!!!
How Fucking Great is that!
Whomever is left…there is people left right, right?  Right?  Crickets?
Seriously If you did this challenge I give you a lot of Credit, just look how many people there are left
I think 11 or 12 people completed it and there was about 30 or 40 people that started it.
You made it!!!!

This was a huge test of oneself

The last day is Saturday!
Enjoy your last 100 Burpees on Saturday and Congratulations !

Last Workout For the Week From Hell!!!

30 Min Amrap
Run 400
Row 500/400

Two more days of The week from Hell, It’s nice to see the weather is cooperating with us.
This is great after these workouts in the heat you can go run to the scale and see how much water you lost you’ll be so happy to see lbs of water shed off you, hey as long as the scale is lower were all good right!  No!  Not right!
Next week we’ll be doing the opposite of this week so you can see the difference in the types of workouts that are more intense and the feeling you get from them as opposed to these long abusive ones.
I’m sure this will back fire and you’ll be like “Oh those long ones are great, can we keep doing them!”
No!  We Can’t!

Good Luck with this one!

Workout:

2 Rounds For Time:

100 Double Unders
50 Overhead Squat   @95/65  (your punishment for not putting the time in to get flexible is: Your modification is Thrusters)
50 Box Jumps @24/20
50 Lunges Holding  a plate 25/10
50 Bench Press @135/95
50 V Ups

It’s only 2 rounds!!!!

As we continue with the week of Hell I hear the weather is supposed to get worse.
Try to drink more alcohol, that will help a lot.  There’s nothing better for hydration than a Huge Glass of Tequila and Soda.

Workout:

25 Minute Amrap

Row 400/300 M
15 Hang Power Snatch @95/65
Run 400 M
15 Hang Power Snatch @95/65
Bike 15/10 Calories
15 Hang Power Snatch @95/65

Some people are nice enough to leave their weighted vests at the gym with the trust in people that they will do the right thing and if they wear them they will keep them clean and put them back right where they found them.
Well, things don’t always happen the way we plan now do they.
Someone wore Brian’s vest (the tan one that was hanging on the GHD machine) last week.
They must have broken the buckle and just put it back where they found it (which I guess was nice) however they didn’t tell anyone (me) that they broke the buckle.
This isn’t right, Brian paid money for this vest and doesn’t expect it to be broken when he goes to use it.  Now Brian went upstate on vacation and wanted to use his vest but to his misfortune he found the buckle broken.
Not Cool

If you did it, I know you didn’t mean it cause no one in the gym is malicious enough to do a thing like that.
I’m expecting that person to tell me they did it and I will replace it.
Tell me so we can laugh about it and fix it.  Don’t not tell me

This is a place where we love and treat each other with respect.
Let’s keep it that way.

This is a continuation of the week from Hell:
Workout:

Run 800
10 Rounds
10 Deadlift @60%
10 GHD Sit ups
10 Wall Ball Shots @20/14
10 Burpee
Run 800

So we finished 6 weeks of the 20 Rep Squat routine and some of you guys did Fucking Awesome!
Marc and Alex both finished in the mid 300’s with 355 and 345 lbs, Steve finished with 275 lb which should been
315 and Not as high in weight but equally as important where a lot of women finishing with weight they never thought they would be able to do!  But it’s not about the weight, it’s about you sticking to it and killing yourself to get those 2o reps each time you get under that bar.
Glenn did Awesome starting at 160 and working his way up to 235, 10 lbs past he wanted to get too.

Congrats to every0ne who stuck with the program, its not easy once the weight gets heavy.
We’ll be doing something different for the next two weeks before we start another program.
remember Fast and and light not heavy and slow!

Workout:

2017 Regional Event 1

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

The Key to Fitness

Screenshot_2017-07-07-05-12-44-1

Skill:

Back Squat
20 rep Squat
Last 20 Rep Session!
I know you all killed yourselves getting to this point but it was well worth it.

Workout:

“Fran”
21-15-9
Thruster  95/65
Pull up

Rest 3 Min
“Elizabeth”
21-15-9
Power Clean @135/95
Ring  dips

Rest 3 Min
42-30-18
Double Under
21-15-9
GHD Sit Ups

All These workouts should take less than 4  minute each.  This means you must modify the weight
In order to allow you to finish in the allotted time.
There is a 4 Minute Cap for Each workout so make sure you choose your weight wisely

Not sure if anyone saw the race this Saturday but here are the details, there are some of us doing it from the gym.
https://runsignup.com/Race/Register/RaceGroup-381770?raceId=30286

If you are interested just join the team Crossfit Syosset.

Skill:

Bench Press
3 x 3 @75%
3 Reps Every 90 seconds
Then..

3 x 10 Speed Reps
Down Slow at 3 seconds pace and 1 seconds up
@45%
10 Reps Every 60 Seconds after the 10th rep is done

Workout:

4 Rounds
20 Reps Each Exercise with 1 min rest between rounds
Wall Ball 2o/14
SDHP 75/55
Box Jump @24/20
Push Press @75/55
Row Cal