This weekend is it!
The Fat Man is coming to take your Fat!
I hope you’re all getting yourselves nice and plumped up for the contest.  I haven’t decided what the prizes will be as of yet
But I’m sure it’ll be good so make sure you fatten up like a Thanksgiving Turkey about to get his head chopped off for the Holiday.
Good luck this weekend.
Here’s an interesting article about Steroids and the Athletes in the Games.

Skill:

Swings
Perform 30 swings in 1 minute then take a minute break
Repeat this for 20 minutes
Go as heavy as you can maintaining perfect form and great posture

Workout:

15 Min Amrap
30 Double Unders
15 Power Snatch @75/55
8  Toes To Bar

Skill:

Turkish Get up
10 Reps 5 each

Skill:

Back Squat
5 x 2 @85%
1:45 between sets

Workout:

For Time:
27-21-15-9
Cal. Row
Bench Press (135/95)
10 Min Cap

Skill:

Good Morning
5 x 10 @65/35

Skill:

Deadlift
5 x 2 @85%
Every 1:45

Workout:

10-9-8-7-6-5-4-3-2-1

Weighted Dips  2 Chains/ 1 Chain/ No chain or Band

Sled Pull/Push  2 x 45/ 1 x 45/  1 x 25

Log Cleans or Barbell Cleans @ 2 x 45/ 155/75

Bike As Fast As Fuck!

Stone Lifts  100/ 80/ 40

Bench Press @225/ 135/  95

Kelly her sister Megan and Kaitlyn, Kaitlyn is an idiot savant, she speaks 13 different languages.  Which doesn’t mean much unless she’s a terrorist but it’s pretty cool

Yo!
Keith the Fat Man will be here the weekend of the 10 and 11th of March to take all of our Fat Asses Fat Counts!
For some reason there are not a lot of people signed up to get there Fat counted for.  Why!
What can the reason possibly be.  The only reason I can think of is that Everyone who isn’t on the list is super happy with themselves and does not want to lose any Fat off their bodies, which is Totally Awesome!
However, I think this not to be true.

The other (real) reason there are not a lot of people on the list is, hmmm well you don’t want to join the contest we are having.
Which is totally weird, all you have to do is get your Fat taken that weekend, diet for two months and then get your Fat taken again two months later.
Then you have a chance of winning, at the very least you will be much healthier even if you don’t win!
So I don’t get why everyone isn’t signed up for this Dude, drives me fucking crazy to be 100% honest with you.
This is why we do what we do, you come in and kill yourself every time you train at the gym yet you don’t join a contest when we have one.

Maybe I’m just stupid which I’m leaning towards just based off of experiences in my life but and that a Big Butt.  There is the slight chance that I’m NOT Stupid and it’s not me and it’s YOU!
That’s right, YOU!
WOW!  Not me, Yes You.
C’mon man, sign up for the Fat test and join the contest.
Hopefully this will keep you on track and really get you to the next level.   Let’s try this peeps.   Please don’t make me set up another contest and no one does it.
Even if you have to do it because you feel for me pouring my heart out over and over again, or even if you do it cause you’re sick of my emails over and over again.
Whatever the reason maybe, I’ll be the fall guy or anyone you want me to be ( I just won’t wear any leather, chaps my skin)
But whatever reason you need to join let me know and do it!

We’re doing the Open Wod again tomorrow 17.2 at 9am so if you haven’t done it or want to do it again or if you’re a psycho like Amy and want to torture yourself over and over and want to do it show up tomorrow at 9am and let’s get to it!

So long chaps

Workout:
27-21-15-9
WALL BALL
BURPEE

OR
17.2

This diet thing seems to be eluding some of us. What’s the most important thing to remember about dieting?
It doesn’t take a week to look awesome!
You have to be on a strict eating program for at least 3 months, not 3 weeks.  You’re not going to lose the weight you want to lose in 3 weeks.
So stop with the being upset that the diet isn’t working cause it’s been a week or two or three or four weeks and your still fat.
That’s not reality, reality is start eating well and forget about it, don’t weigh yourself everyday, don’t measure yourself everyday, don’t look in the mirror everyday and wonder why it’s not working.  Stop all that.
Just stay on the diet and check back in 3 months then maybe you will be surprised at what you have accomplished.
This is not an overnight thing, the quicker you understand that the quicker you will be on the right path.

So I saw that we only have like 7 people signed up for the Team and 40 signed up for the Open.
Can you guys go into your account and make sure you’re signed up for the team as well as the affiliate.

The team is under Crossfit Syosset also.

Tomorrow is the second Open wod, So i’ll try to keep this a little less brutal than Wednesday’s Wod.

You all experienced the Open wod and what it does to you so take that knowledge and use it to your advantage, now you should know when to take off leading up to the Open wod and after the Open wod, you now know how to strategize for the Open workouts.

Skill:

Front Squats
5 x 10 @50%

Workout:

3 Rounds
15 Hang Power Cleans @135/95
15 Burpee over Bar

You all got my email before about “National Burpee Buy In Day”.
There’s like 30 people still involved in the challenge that started from the  beginning so take advantage of an opportunity that you may never have again!

I know how you all love Burpees  So do your 58 by tonight and join in on the fun.

Skill:
30/30
Hollow Rock
V Up
Crunch
3 Min Plank

Workout:
30 Min Amrap
20  Cal Bike
15   Deadlift @135/95
10   Overhead Squat @same weight
5     Power Snatch @same weight

*****This is a 30 min wod, I wouldn’t use a lot of weight for this wod.  Use a weight that will allow you to keep going through the wod for the 30 minutes not one that is going to force you to stop every set you complete.
Have some of the class start on the deadlifts and some start on the Bike in order to break up the workout, once broken up there won’t be an issue.*****

I know i have said this 1 million times in the past but for some reason it’s just not sticking.
Here’s why it’s important to listen.  Because what keeps happening is no one listens to me and then they end up getting hurt, at that point it’s to late to listen.
Now you have no choice but to go light and start not showing up everyday of the week.
Don’t let it get to that point!   If you don’t believe me, try it.  Take a workout and do a lot less weight than you would normally do and try to move much faster than usual.
It will be a much better workout.  Using to heavy a weight only forces you to keep taking breaks which lessens the intensity of the workout.  Less intense = Less results!

Especially with the games wods, unless you are able to do the Rx weight with no problem and can keep moving through the wod without stopping just do the Scaled version.  Much better workout and much better competition for you.

Skill:

Swings 10 x 10 :30 rest

Skill:

Back Squat
5 x 10 @50%

Workout:

4 Rounds 3 min each round with 2 min rest between
Row 500
Max Toes to Bar
Score is Toes To Bar

Whomever is doing the Open wods you might want to be a little more selective of the workouts and lifts you are doing during the week.  I am not going to change up the lifting days because everyone is not doing the Open.
If your back is bothering you from the Wod On Friday or Sunday you should probably take a break from Certain things.
For instance if we’re doing deadlifts Today, which we are You would want to skip them for the sake of your spine.

Once again I will let you know, you do not need to do the Rx weight all the time in order to get a good workout.
Doing lighter weights and being able to keep moving is much better than heavier weights with huge rest unprescribed rest intervals.
Don’t be another person that has to learn the hard way to lay off the weights and get hurt before you start to do the right thing.

Skill:

30/30
Hollow Rock
V Up
Crunch
3 Min Plank

Skill:

Deadlift
5 x 10 @50%

Workout:

4 Rds with 1 min rest between
30 Wall Ball  20/14
15 Pull Ups

Take a 1 min break after the finish of each round

It’s here!!!!
Open Wod 17.1 !!!!

The Open Wod will be our Workout of the Day on Friday’s till the Open is done.
You have Friday thru Monday to complete the Wod and post your score by Monday at 8pm Eastern Time.

Besides the Open Wod being done on Fridays We will also be doing the Wod on Sunday’s at 9am for those of you that want to be cheered on and well enjoy all of us getting together.  It really is a lot of fun when we do this so let’s try to keep it going, I understand that everyone has a lot of shit going on in their lives but nothing could be more important than me in your life right!
So then show up on Sunday!

Skill:
Bench Press
6 x 3 @83% + 5 lbs
Perform a set every 1:45