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

If you had paid for the Body Fat Truck the last time he was here and paid for two tests the test on the 11th of March will be part of that so you don’t have to pay again.
If you are going to pay for both tests in March and May I believe it is $150 for both or $80 for one.
If you are going to do the Contest it would be beneficial to pay for both tests in the beginning but you can do what you like.

You have today and tomorrow before 8pm to sign up for the Open !!!  Hurry !!

Skill:

Swings
10 x 10 :30 sec rest

Skill:

Front Squat
6 x 3 @83% + 5 lbs
Perform a set every 1:45

Workout:

3 Rounds For Time
Row 500 meters
25 Burpees

The First Open wod comes out Thursday at 8pm.  If you are going to sign up please do by today.
If you are not going to sign up, WHY!!!!!
Ok, I’m not gonna go there you don’t have to sign up.  I’ll manage to make it through the day… Eventually

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

Workout:

18 Min Amrap
50 Double Unders
7    Squat Cleans @Body Weight (This does not mean you have to do body weight but make the weight heavy enough to make the seven reps hard)
7    Handstand Push ups
7    Toes to Bar

Skill:

Hip Mobility Work

Skill:

Back Squat
6 x 3 @83% Add 5 lbs
Every 1:45

Workout:

Bike For Cal  (20/10 x 8)
Thruster @75/45 ( 20/10 x 8)
Pull ups  (20/10 x 8)

The Open starts this Thursday, Are you all signed up for it?
If you haven’t please do.
Like I said we are doing the Open workouts anyway so you might as well sign up and compare yourself to the rest of the world.
Go to Games.crossfit.com and sign the Fuck up!

The Body Fat Truck will be here March 12th
Everyone is going to sign up yes?
The sign up sheet will be on the desk fill out your times and make sure you can do it, please don’t start marking up the sheet crossing your name out every week.

Skill:
2 Min Max Sit up
Rest 1 Min
Repeat

Skill:
Deadlift
6 x 3 @83% Add 5 lbs
Every 1:45

Workout:

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

This is the last Open wod before The Open on Thursday.

Everyone Should be signing up for the Open, EVERYONE!!!!
There is a scaled division so EVERYONE is able to perform the workouts and post them on the Open Page!
Sign up for the Open, forget about the Open, Games and Regionals, that shit don’t matter.
What matters is the INTENSITY of the workouts, there usually way more intense than the normal wods just because it’s the Open SO, Sign the Fuck Up!

I’ll give you the $20 if that’s the problem.  Sign up for the Open and sign up for the Competition were having.  I don’t wanna hear any BullShit about you not wanting to go in the Tub to get dunked cause You’re Fat, the Waters Dirty, Keith is a pervert, I’m a Pervert, The person before you is a pervert!
Nothing I don’t want to hear SHIT!  Just sign up or I will assume you don’t really give a shit about your heath and fitness which means you really don’t give a shit about me (I don’t know how I came up with that comparison but it works for me)  So sign up.

The OPEN and The Fat Loss Comp!!!!!

They should be the only thing on your little minds.
No, I’m not giving you the $20 Silly

Skill:
Swings 10 x 10 30 sec rest

Skill:
Bench press
6 x 5 @73%

Workout

21-15-9 reps for time of:
Row (calories)
Thrusters @55-60%