My son wasn’t feeling well so he went to the Dr., she gave him antibiotics and sent him on his way.
Not one mention of eating well while your sick, at all. Just give em some antibiotics to compromise his immune system which is already fucked up from those dumbass face bras, unreal.
Meanwhile he went to basketball practice. This is crazy, really really crazy!

Strength:
Front Squat
5 x 5 increase weight each set

Metcon:
5 x 3 min Amrap with 75 second rest
Row 500/400
Wall Ball Shots for the remaining time.
If it takes 1:45 to row, you do wall balls for 1:15 till the clock stops.
Keep score of your wall ball shots, I need to know!
These 5 Amraps are sprints, go through the row with a steady quick pace then don’t stop the wall balls. Earn your rest.

I hear there’s a lot of sickness going around. What I don’t hear is “to deter yourself from getting sick, eat well and exercise”.
Why is that?
Why is it that eating well and exercising are never at the top of the list for staying healthy during flu season or whatever the fuck season you want to call it these days?
Maybe there’s so much sickness cause so many people eat shit? I’m sure most people actually eat shit when they get sick! How retarded is that, your body is trying to fight a virus and you’re feeding it crap, punishing it even more.
Why not be proactive and keep yourself healthy with proper nutrition instead of eating shit, then taking some Vitamin C and hoping for the best?
Is it because there would be less money in health care if everyone ate well. Is that really it, cause that’s fucking disgusting if that’s true.
I saw a covid commercial. The commercial was saying all the ailments that can make the virus more deadly, one of them was obesity.
I can understand some kind of uncontrollable lung issue, or heart issue but obesity? It seems a simple solution to that one is, don’t be obese but did the commercial mention that one, no.
This is crazy, it really is, having no regard for nutrition baffles me.
When does nutrition become important, when people lose their health? I don’t even think that makes a difference.
My mother is a nurse that works in the infusion center, would you believe people come in to get treated for cancer and still eat sugar when it has been proven that cancer feeds off sugar?

Strength:
Hip Thrusts
5 x 8
Keep the weight the same for all 5 sets

Metcon:
4 x 4 minute Amraps with 1 min rest between
5 Deadlifts @185/125
7 Knees to Elbows
10 Push ups

I’m getting the feeling that some of you don’t take care of your health as seriously as let’s say, taking care of your house.
Do you throw paint all over the walls in your house when you eat crap? If not, why is that? You will put crap food in your body and make your body suffer but you’ll never think of doing anything like that to something you own?
Is your body not as valuable as material things? I’m not saying the material things do not have value but do you think maybe your health is just as if not more important?

Is it because you or anyone else can’t see the insides of your body but we can see all the other shit?
Is it because you don’t believe eating well plays a big role in your overall health?
Is it because you workout so you don’t need to eat well?
Which is it, cause I’m confused. I can’t imagine eating crap everyday and thinking this is ok.
Maybe you don’t think eating poorly affects your mind also? If you’re not feeling the best whether it be from sickness or general mental health, food plays a huge part in how you feel mentally. We spoke about this!

Are you paying attention to me or would you rather I just shut the fuck up about nutrition?
There is NO EXCUSE for not eating well. If time is the issue take part of the day on Sunday to prep all your food for the week, having quality food prepared is a big deal when you are trying to eat well. If you don’t that’s just pure laziness.
If no one knows how to cook in your family you can order from any one of the healthy meal companies out there today.
I told you, even my Dr. gave me a bullshit excuse for not training and eating well and he’s a Dr.! I mean I’ll never see him again but he’s still a Dr.
C’mon man pay attention to what I’m telling you.
Nutrition is far more potent than any kind of medication.
You eat all day everyday, over time food can either wreak havoc on your system or benefit your system.

Strength:
Complete 4 sets of the complex:
3 High Hang Power Snatch
2 Power Snatch Below the Knee
1 Power Snatch
Increasing weight each set. If you are staying at a light weight the whole 4 sets, then do 5-3-1 instead of 3-2-1

Metcon:
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest

I know I have said this before, over and over and over again but I think sometimes we don’t pay attention to me.
I mean I’m sure some of you are still eating sugar so I can’t expect everything. I’ll take a little progress at a time, like maybe after several years we might have double unders?
But hey, as long as there’s some progress I’m happy.

As far as the workouts go, remember we spoke about scaling the workouts so that you can finish them in a quick time?
Remember, like if we’re doing a games wod you want to finish around the same time as the pro’s finish. I say games wods cause we know their times, if it was a gymnastics wod I would say finish around Jay’s time.
You’re not supposed to suffer through every workout taking forever to finish, that’s not the goal. You suffer through the heavy lifts, not the metcons.
The goal is to finish fast so you need to scale whatever it is, whether it be weight, box height or a bodyweight movement in order to finish the workout quickly.
This is your first goal, to finish in a quick time. Your second goal would be to add load, height or whatever it is, not the other way around.
You don’t start super heavy and fucking kill yourself finishing a 10 minute wod in 29 minutes. That ain’t it!
This is where a lot of injuries come from, not only are you doing too much weight but your form goes to shit cause you been pushing yourself for 33 minutes when you should have been done 25 minutes ago. Don’t get me wrong, we have long workouts that are attacked differently. Longer ones you know are going to be a grind so you pace yourself all the way through and then kill it at the end. Right, you go faster at the end so the person next to you doesn’t win?
I’m telling you it is a much better workout when you do it with the goal of finishing fast, sometimes all the way through without stopping at all. Kinda like Tuesday’s and Wednesday’s workouts, these both should have been done with a weight on the Thrusters that you can get 50 straight and a modification on the muscle ups that you can get 30 straight through.

If you haven’t bought into this idea yet, try it next time there’s a short workout.
Believe me you’re not going to lose any strength or performance if you do it this way, your performance will increase along with your strength.
This is why we keep records of what we do. If you know your score and weight from yesterday’s workout the next time we do it you’ll know how much to increase.
C’mon man, This isn’t a riddle it’s easy to figure out’

Strength:
Bench Press
5 x 3 add 5lbs from last week

Metcon:
21-15-9
Overhead Squats 115/85
Toes To Bar

‘

Metcon:

100 Burpees For Time
Every 2 minutes complete 35 Double Unders (sub the bike for double unders)

Question and Answer time. I ask the question, you give me YOUR answer.
Here we go, answer with honesty.
I need to know, what your reason it for working out.
Do you workout for because you want to be healthy?
Do you workout for aesthetics purposes?
Do you workout cause your Dr. told you to?
Do you workout cause everyone else works out?
Maybe you have a different reason, whatever it is I need to know.
So, unlike the usual emails that don’t require a response, just a nod.
This email requires a real response, so send me one.
It’s upsetting when I ask for a response and don’t get it.

Workout:

Strength:
Deadlift
5 x 3 add 5lbs from last week

Metcon:
This was a workout in the games. I’m curious where everyone stands so let’s give it a go.

1,000 meter Row*
50 Thrusters (95/65 lb)
30 Bar Muscle-Ups

Time Cap: 10/11 minutes

*The 1,000-m Row must be completed in under 3:40 for the women and under 3:15 for the men.
(Try and complete this in time)

You can scale it by doing a lighter weight with the Thrusters and doing pull ups for the muscle ups.
If you are scaling, scale the workout so you can do it all the way through without stopping.
If you’re not scaling it then come in below the time cap.

If you are interested in purchasing a sweatshirt get your order in by tonight.
Greg sews each one by hand, he needs time!
Here’s the link:

https://syocrossfit.itemorder.com/shop/

Strength:
Back Squat
5 x 5 same weight as last week
3 second descent, 1 second pause.

Metcon:
3 Rounds
Row 1k
30 GHD Sit ups/ T2B/ K2E or weighted sit ups (DB, Plate, Med ball)
30 Hip Extensions/ Stiff leg Deadlift/ Good Mornings @75/55 (adjust the weight up or down accordingly)

Strength:
Bench Press
5 x 5 Same weight as last week

Metcon:
30 seconds on/ 30 seconds off
Bike for Cals
Ski erg for Cals
Row for Cals
Burpee Pull ups
Complete 1 Round of each exercise then repeat for a total of 5 rounds
Base your pace off your first round, trying to keep the same amount of Cals for all 5 rounds.

Strength:
Walking KB Lunges in rack position
Walk 2 lengths of the gym then rest 2 minutes
4 sets total
Keep you back upright and your core tight

Metcon:
12 Minute Amrap
50 Double Unders (If you don’t have double unders because you choose not to practice them, well I just don’t know what to say anymore)
12 Double KB Snatch @55/35
10 Push ups

The workouts we do are not meant to totally annihilate you. There are a lot of variables that go into how you attack the workouts.
Are you sore from previous workouts?
Is the Rx weight too heavy or is there a movement that is to difficult to do?
Did you go fast and heavy the day before?
How many days have you worked out in a row, or maybe you just aren’t feeling it that day.
There are all questions to ask yourself in order to do the workout correctly. When I say correctly I mean to get the right response we are looking for.
You want the workouts to be intense not undoable. We create intensity through the speed you move and the difficulty of the exercises.
When I post a workout if the Rx weight is to heavy, lower it. You’re not supposed to suffer through a workout moving slowly because the weight slows you down to much.
The workouts are supposed to be done with speed and safety in mind.
If the weight is so heavy that you start losing form and range of motion lower the weight.
Next time you do the workout try using a lighter weight and move quickly the whole time. I’m not saying to use a lighter weight if you don’t need to but be smart, no need to kill yourself doing the Rx weight just because it says Rx.
Every workout can be scaled to meet anyone’s fitness level, so be smart and scale.

Workout:
10-9-8-7-6-5-4-3-2-1
Squat Clean or Power Clean 135/95 (If you’re legs are sore do power cleans, if the Rx weight is heavy do lighter weight)
Burpee (if burpees are difficult from the floor do them off a box)
Toes To Bar (If toes to bar aren’t in your repertoire do knees to elbows)
See, everything can be scaled.