Crossfit Syosset/ Thursday, January 25th

Workout:

21-15-9
Bench Press (Body weight) Modify with a weight you can get at least 15 straight reps on the first set.
Pull up

-Rest 5 minutes-

21-15-9
Power Clean @155/105
Ring Dip

-rest 5 minutes-

21-15-9
Toes to Bar
Swings 55/35

You guys don’t need to workout every day. That’s absolutely nuts.
You come in the gym you go as hard as you can and then you rest. Beating this shit out of yourself every day won’t increase your progress any faster.
I mean I guess that depends on what progress means to you, but I can assure you it’s difficult to get stronger and add lean mass if you never give your body a chance to rest and recover.
Just because the workout is up on the board doesn’t mean you have to do it. Do you eat Mc’Donalds everyday cause there’s one on every corner.
That’s ridiculous.



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Crossfit Syosset/ Wednesday, January 24th

Workout:

Stiff leg Deadlift
4 x 8
Warm up to a moderate weight and keep the weigh the same for all 4 sets.
Working on keeping your shoulders packed back and a neutral spine angle.
Focus on using your only your hips keeping your knees just slightly bent.
You don’t need to touch the ground with the barbell, when you feel your hamstrings stretching, pull yourself up with them!

Metcon:

2 sets (every 10:00)
21/16 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
15/12 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)
9/8 Cal. Assault Bike 
50ft Front rack Dumbbell Lunge (50s/35s)

Crossfit Syosset/ Wednesday, January 24th Read More »

Crossfit Syosset/ Monday, January 22nd

Workout:

Back Squat
20 reps
Adding 5-10 lbs
There is one more week of this so adjust your weight accordingly.
If the 20 reps isn’t knocking the crap out of you by now, you’re doing something wrong.
This shouldn’t be an easy set of 20. The set itself should be taking several minutes.
Not only should you have noticed an increase in absolute strength but your muscular endurance under load also.


Metcon:

8 sets
10/8 Calorie Row
10 Burpee Over Rower
10/8 Calorie Row
Rest 1:1 b/t set
These are fuckin sprints!
I’m picturing in my head that each and every one of you is moving through each round full speed.
Earn your rest!

Crossfit Syosset/ Monday, January 22nd Read More »

Crossfit Syosset/ Friday, January 19th

Workout:

Swings 10 x 10
As heavy as you can without breaking form or technique
Treat each rep with intensity. You’re not just throwing the bell forward.

Metcon:

EMOM 21 Minutes (Bodyweight)
Minute 1: 8 Bulgarian Split Squats (Each Leg)
Minute 2: 10 Single Leg Glute Bridges (Each Leg)
Minute 3: 3 Muscle ups or 5-10 Strict Pull-Ups or 10 Single Arm DB Row (Each Arm)



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Crossfit Syosset/ Thursday, January 18th

Workout:

Bench Press
5 reps every 2 minutes for 5 sets total
Start at 50% and work up to around 75%.
The last set will be a drop set.
After reaching your 5th rep drop the weight back to 50% and rep out till failure.

Metcon:

4 Sets:
10 GHD Sit ups or Toes to Bar
10 Burpee Box Jump Overs (24”/20”)
10 GHD Sit ups or Toes 2 Bar
10 Burpee Box Jump Overs (24”/20”)
-rest 1:1 b/t sets-
These are box jump overs. If you can jump over the box, do that. If you can’t jump over the box then jump on it and over.


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Crossfit Syosset/ Wednesday, January 17th

Workout:

4 Rounds
25/17 Cal Bike
10 Power Snatch (135/95)

-Rest 3:00-

4 Rounds
25/17 Cal Bike
10 Power Clean (165/115)

It’s crazy to me that something so simple like eating healthy foods such as meat, fish, eggs and vegetables has been turned into this billion dollar industry created to manipulate us into thinking we need to be on some kind of program to eat well.
Everything out there is a bunch of crap made up for the sole purpose of financial gain.
Did you know if you wanted to create a protein powder, vitamins, minerals, energy drinks, etc.. all you have to do is call a manufacturer and they will actually provide you with recipes to create all these things. You don’t even need your own formula!
They do everything right down to the enticing label.
None of this shit is necessary, none of it. Just eat healthy, that’s it.
You need to get your ass to the grocery store and cook yourself some food. It’s that fucking simple.
Stop wasting money on all this shit.
You know what it’s there? I’ll tell you exactly why it’s there, because they know that most people are going to start a diet and fail within the first week.
They also know that most people won’t blame themselves, most people will say, “this diet didn’t work, let me try something else”.
This is why all the crap is out there, it’s there cause they know people will switch from diet program to diet program over and over again never saying to themselves, maybe I’m the fucking problem.
Don’t let them do this to you just eat some real fuckin food.




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Crossfit Syosset/ Monday, January 15th

Workout:

Back Squat
20 reps Adding 5-10 lbs

Metcon:

5 sets of 10 reps ea.
Push Jerk @95/65
Pull up
Before, b/t and after perform 30 Double unders

If you don’t have double’s by now I’m going to assume you are ok with just doing singles.
That’s a shame.
Double unders are no where near the same intensity as singles. The only thing singles are good for is learning your cadence so you can advance to doing double’s.
They really aren’t that hard. Challenge yourself to get them, don’t just settle for not doing something that you are capable of doing. That’s silly. Are you silly?
It’s not the double jump that bothers me.
It’s that you don’t try, that’s what kills me. Don’t sit there and say you tried, cause if you really tried you would have them.
Wait a second! Are there some of you that don’t do double’s and don’t eat right either??



Crossfit Syosset/ Monday, January 15th Read More »

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