Skill:
Swings
10 x 10

Skill:
Back Squat
5 x 8 @60%

Workout:
10-9-8-7-6-5-4-3-2-1
Pull up
Hang Power Clean @135/95
Ball Slam

Lou and Shauna are just two people that listened to the advice I gave regarding lowering the weight and adding more modifications to make it through the workout super fast.

And it helped, both of them were super sore after performing the workouts with a lighter weight and using a band for their pull ups to move much faster than normal through  the workouts.

The intensity is much higher when you’re moving fast.  Using a heavy weight that doesn’t allow you to move quickly gives your body time to rest.  Rest is the enemy, we take rest when we do the lifting portion of the workout.  When performing the metcon it is supposed to be done as quickly as possible.  I know that you want to lift heavy and do what the Rx weight says to do on the board but seriously if you can’t move fast with the Rx weight don’t do it.
Even with the pull ups, I know it is an accomplishment doing pull ups with no band, a huge accomplishment but don’t let ego get in the way of making a great workout into a struggle and a less effective workout.

If it worked for Lou and Shauna it will work for you.

Skill:
30/30
Hollow Rock
V UP
Crunches
3 Min plank

Skill:
Deadlift
5 x 8 @60%
Perform 8 reps every 2 min

Workout:
30-20-10
Thruster @95/65
10-20-30
Burpee

Bonus Workout:
60 Burpees for Time!!!!

*****In case you haven’t noticed I have been trying to keep everyone in the Burpee challenge by using them in the wods.
If you have not done any since the 1st day you would have to do 120 total reps today.  So I would suggest doing the workout and then blowing through the Bonus wod as fast as you can!*****

Will just joined us this week, Which means most of you don’t know him.   Those of you that do know him would say that dudes always smiling!   Yea, he is.  Will seems like a great guy that’s just genuinely happy.
Will has a goal, he wants to lose 200 lbs.  Most of us would say, “Wow, that’s a lot of weight to lose it might be tough.  But for Will it’s just another 200 lbs!
That’s right he already lost 200 lbs and is going to lose another 200!

This is definitely going to happen, if I gotta wake his Ass up everyday and drag him to the gym by his underwear he’s going to lose this weight.  Personally I think this will be a piece of cake, haha.
Will has the determination and I won’t let it not happen.  I will take it personally if Will doesn’t complete this goal and I’ll have a hard time with us not completing this goal of ours.

To assure us that this does happen I am recruiting all of you to help make this happen.  We are going to take Will’s Picture every month just like this one so we will all be able to see the progression take place.  I told Will he came to the right place to make this happen because of the support from everyone in the gym.
Show Will your support and maybe your story.

Let Will know you are on his side and are very supportive of him making this happen.

If you can’t seem to get yourself to the gym cause of some excuse you have told yourself over and over again, Email Will maybe he can tell you wtf is wrong with you.

We’ll see how Will does next month when we take our picture again.

Skill:

30/30
Hollow Rock
V Up
Crunches
3 Min Plank

Skill:

Bench Press
6 x 6 @70%

Workout:

12 Min Amrap
25 Double Unders
10 Power Cleans @155/100
5 Muscle Ups

Have to give a Congratulations to my man Scotty for Passing his medical boards and finally becoming a Real Doctor!!
It seems like it took 20 years to happen but he finally did it!
Congrats Scotty

Skill:
Swings
5 x 10

Skill:
Front Squat
6 x 6 @70%

Workout:
30-20-10-5
Push Press @115/85
Box Jump @24/20
Toes To Bar

Skill:

Snatch Pulls
3 x 3
Hang To Scarecrow Position

Skill:

Snatch
6 x 2 @75%

Workout:

3 Rounds
Row 500
25 Burpee

Yes, we are doing a lot of Burpees so that everyone has an opportunity to stay in the Burpee Challenge
I believe today is day 10 which means that you need to do 55 Burpees in order to stay in business and wala!
We’re doing 75 Today!
You’re welcome

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

Skill:
Deadlift
6 x 6 @70%
Complete a set every 2 Min

Workout:
5 Rounds
5 Push Press @185/125
10 Burpee

This is intensity!
Alex could barely breathe after the wod, this is what we’re looking for.

Actually Alex just found out Dunkin Donuts suspended the production of the Toasted Coconut Glazed Donut for a while.

Here’s an email from Joe At Kettlebell Kitchen, I believe they are offering a discount for new members.

“We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand”
Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym.
Fuel the hardest working machine you know- your body!

The order cutoffs are:
• Wednesday evening by midnight for Monday delivery • Saturday evening by midnight for Thursday delivery

The complete menu, along with ingredient lists and nutrition facts can be found here:
http://kettlebellkitchen.com/menu.php

Ordering instructions and FAQs can be found here:
http://www.kettlebellkitchen.com/frequently-asked-questions/

A few items to note:

Members who have not yet tried KBK will receive a $25 credit towards meals. Simply go to www.kettlebellkitchen.com, create an account and select Crossfit Syosset for the pick up location.
Once that is done, email Joe LoPresti – JoeL@kettlebellkitchen.com and he will add $25 credit as incentive to try some meals.

Joseph LoPresti
KETTLEBELL KITCHEN
516.457.6693
JoeL@Kettlebellkitchen.com

Skill:
Barbell Bent Row
3 x 5

Skill:
Bench Press

Workout:
12 Min Amrap
30 Double Unders
15 Power Snatch @95/65

This post is in regards to your training.
First we are after INTENSITY!  The higher the intensity the better results You’re going to get.  Once your decrease the intensity (like these other bootcamp 90 minute workouts out there ) you decrease the likelihood of getting good results.
One variable we use to increase intensity is speed, the speed of the workout (how fast you do it) is really important.
Which brings me to why I bring this topic up.

There are too many people focusing on lifting too much weight or doing body weight movements with no assistance which ends up slowing them down to the point of rest.
We don’t want to rest unless we are purposely performing an interval workout.

Here’s an example, you know how I love to bring them up.   Lou in the 11:30 class ( who is an awesome dude, this guy is 60 years old with no body fat and who works his ass off every time he walks through the door, did I mention he is 60 years old) was going to workout on Tuesday with no band for his pull ups.  I asked Lou to try using a strong band to help him get all 21 pull ups in a row for his first set and to rush through the burpees and dips as fast as he can, with full range of motion of course.

Well, Lou followed my advise and used a strong band and was able to blaze through the workout stopping very infrequently.
At the end Lou looked like he was going to die.  He sat down and turned a different color, when I asked him if he was ok he just nodded in every direction.
Once he was coherent again I asked him if he felt the difference and he responded.  Yes!  Holy shit yes!

This is what you are looking for, running through the workout as fast as you can using weight or assistance that will help you do that is a must.  I guarantee you you will feel a total difference and it will bring a new dimension to your training .

Try it!

Skill:
5 Minute Plank

Skill:
Front Squat
80%     x 2
86%     x 1
92.5%  x 4+

Workout:
21-15-9
Thruster @135/95
C2B Pull ups

I don’t understand something, most of everyone in the gym has a goal of mainly looking awesome yes?
With the few that actually do this just for their health this also applies to you but the thing I don’t get is that the issue most of us have with looking awesome isn’t the training it’s the eating right?  Yes, right.

So if eating is the issue and actually preparing it is even more the issue why aren’t there Kettlebell Kitchen bags overflowing from there fridge?
You have the opportunity to take control of your eating with ease,  order yourself meals for everyday of the week and wala!
NO preparing, NO mess, NO time, NO worries, NO Crap Food, NO failing.  Just order it, pick it up and eat it!

This will make all the difference in the world, there is no excuse.  Everyone says to me “I need a personal chef”  Well, here you go!
It’s your personal chef at your service!
C’mon man this will change your life and it’s so easy.
NO more EXCUSES.  Just order the food and start to make the change you are dying for.
If I don’t see bags in the fridge I will assume everyone is happy with the way they look and won’t ask me about nutrition anymore.

If you think I’m promoting this food for money you’re dead wrong.  If that was the case I wouldn’t have given away $3,100 in prize money only to have 10 people join the contest.
That’s another issue I have Everyone asks me to do a fat loss contest but then when we do one no one enters.
Is it me?  I mean I know I’m a little off my rocker but I don’t think it’s all me.

C’mon man show a little concern and start eating right and taking your training seriously.
Even the training, people want a lifting Program so we start one and I would say 6 out of 10 people I ask don’t even know there on rep max and haven’t been doing the program correctly because of it.

This is serious to me, I try everything to get you guys engaged and to reach your goals.  Ask Walter how much I cared that he was to reach his goals.
I give a Fuck, if you don’t just tell me.
Now let’s go, get your mind right and start to focus on achieving all your fitness goals.  Don’t just come in and train somewhat hard and eat somewhat good and then just settle.  Make a change in your life and stick to it because if you don’t nothing will change and you will still feel the same way you do now.
Like I said, 3 months is going to be here no matter what you do so you might as well do something in those 3 months to make a change in your body.

Skill:

Swings 10 x 1o (as heavy as you can handle)  No rep shall be done at other than 100%
Rest 30 seconds between sets

Skill:

Deadlift
80%      x 2
86%      x 1
92.5%   x 4+

Workout:

50-40-30-20-10
Kettlebell Snatch @55/35  Alternating Arms 25 ea., 20 ea., 15 ea., 10 ea., 5 ea.
GHD Sit ups :  Sub for GHD is Toes To Bar or Knees to Elbows or AB Mat Sit ups or AB Wheel

So the holiday’s are over with time to get back to work!
Instead of being unhappy with the way you ate over the Holiday time how about you just say that is in the past I am not going to look back at what I did I am only going to look forward and focus on what I am going to do in the near future.
I know, the shit I say is not the easiest thing to do.  I agree, as a matter of fact someone even said to me “even you don’t do that shit you say”!

I know, I find it hard also but I figure the more I think about it the better chance I have of it happening.
He was talking about letting shit go, the shit people do I find hard to let go even though me harping on it is only effecting myself and not them I still find it hard to let go.
But like I said the more I mention it the better chance of it happening.
So don’t get discouraged if it doesn’t happen right away, give it some time and keep trying.

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

Skill:
Back Squat
80%     x 2
86%     x 1
92.5%  x 4+

Workout:
21-15-9
Pull up
Burpee
Dips