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

This is the post I was going to write about before I read this quote today, I’ll tell you the quote after I write the post.
Let me tell you what bothers me.  It’s when you guys work your asses off in the gym, eat well when you’re out of the gym, put your time and effort into making your body look the way you want it to and never enjoying the accomplishments you made because all you care about is what you want to look like or think about how it’s not enough.
This is crazy!
Enjoy what you have done to change your body in the present, you worked hard to get where you are so give yourself some credit and be happy with where you are at not always thinking about where you want to be.  Keep doing this and before your know it there is no where you want to be.
Start enjoying the way you look for you not for anyone else but yourself and let the the future “You” just happen with your hard work.
So stop telling me you want to lose more or you’re not happy with what you’ve done so far.
With that said here’s the quote I saw which unfortunately is true.

“The reality is no one really cares if you succeed, and those that you think are your friends that care usually talk shit behind your back because they don’t want you to be more successful than them.
Every one will doubt you and your ability.
But that’s ok because none of that matters, the only thing they should never doubt or question is your work ethic, your ability to bust your ASS day in and day out.

As dark as the quote seems sometimes it’s the truth.  This is why you work for you and you only and you enjoy what you have accomplished.  Don’t try and change the way you look for anyone but yourself.

Skill:

20 Rep Back Squat
This is the 17th session.  This should be pretty fucking grueling by now

Workout:

5 Rounds

10  Power Snatch @135/95
10 Toes to Bar
10 Ball Slams

Skill:

Swings
10 x 10
30 seconds rest between 10 rep rounds

Workout:

15 Min Amrap
7 Deadlift @255/165
10 Push Ups
25 Double Unders

This is the last week of the 20 Rep Squat Routine.
It’s been 5 weeks already, if you did the squats three days a week you should be somewhere around
75 lbs heavier than the first day we started these things.
Of course not everyone was able to do the squats 3 days a week and not everyone was able to keep going up 5 lbs getting 20 reps each time.
Either way you should have noticed a difference in strength, not so much your one rep max strength because it doesn’t transfer over to max weight but it does transfer into better cardio and endurance strength.
Try to get them all in this week!

Skill:

20 Rep Squat
Add 5 lb

Workout:
Run 800
5 Rounds
5    Handstand Push Ups
10  Chest to Bar Pull ups
15  Hang Cleans @115/75
Run 800

Today, Sunday There will be a Track workout like a couple of weeks ago.
The workout will start at 10:45am
Everyone is invited to attend.  You don’t have to sign up or let me know just show up at the Bethpage high school track at 10:45 am and your in like flin!

Enjoy the rest of Saturday, it’s beautiful outside and Sunday is going to be even Better!