Let me start by saying this, The reason Crossfit workouts are so effective is because of the use of multi jointed movements performed at a high intensity level.
The higher the intensity level equates to an increase in fat burning and muscle hypertrophy.
The intensity is entirely up to you, we can program the workouts but can’t force you to use heavier load or move quicker.
When I say heavier and quicker by no means do I mean lift weights that are too heavy and move at a pace that is to intense for you.
What I mean is if you can lift heavier weight safely and move faster yet you aren’t, you are not using your workouts efficiently.
Depending on how you feel physically, like having muscle soreness will obviously effect the intensity level of your workouts. If you are sore then go lighter on your workouts, go by how you feel that day.
However, if you are feeling good but limit yourself on how fast you move and lift you’re not getting the most out of your workouts.
If you are going to do the workouts, you might as well get the most out of them as you can.
Again, by no means am I saying to lift weight you have no business lifting and moving at a pace that’s causing improper technique.
I don’t want anyone getting injured.
All I’m saying is to try and push yourself beyond your comfort zone, staying in your comfort zone causes you to remain stagnant.
Don’t set limitations when you attack your workouts, keep pushing till you can’t. You’ll see a drastic difference.

Strength:
Bench Press
5 x 5 @60-65%
Rest 2 min between sets

Metcon:
100 Double Under
50 Swings @55/35
30 Burpee
50 Swings @55/35
100 Double Under

Please respond. Don’t worry I won’t single anyone out in the next email, you know I would never.
Do you train and eat well?
Do you train with no regard for what you eat?
Do you train and eat well sometimes?
Don’t you not train like you want to and pay no attention to eating well?


Strength:
Back Squat
5 x 5 @60-65% Max
Rest 90 seconds between
If you are not paying any attention to the percentages of your 1 rep max or possibly don’t even know your max, then just do a lighter weight than you did on Monday
today is a light squat day as you can see from the lesser percentage

Metcon:
27-21-15-9
Row For Cals
Barbell Thruster @95/75

Strength:
Deadlift 5 x 5 @65-70% of 1 rep max
90 seconds between sets
Focus on your technique, staying tight.

Metcon:
8 rounds each exercise/ complete all 8 rounds before moving on to the next movement
20 seconds on 20 seconds off
For 20 seconds complete as many reps as possible then rest 20 seconds
Bike
Pull up
Push up
GHD Sit up or Abmat Sit up

Did anyone watch the sugar video? I didn’t get one comment.
Are you going to ignore my sugar emails again which will lead me to being pissed off and force my emails to become more aggressive?
Is that what’s going to happen?

Strength:
Back Squat
5 x 5 @80% 1 rep max
After your warm up weight is the same at 80% for all 25 reps
2 minutes between sets, use the clock. Do this with a partner or partners

Metcon:
800 run
[5 Rounds
20 One arm KB snatch @55/35
10 Burpees]
800 run

Strength:
Bench Press
Find your 1 rep max

Metcon:
16 Min Amrap
10 Swings 55/35
10 Box Jump 24/20
10 Toes to bar

WATCH THIS VIDEO!!!!

DON’T IGNORE ME THIS TIME!!

Strength:
Front squat
Find your 1 rep Max
Same way we been doing it all week.

Metcon:
“Jerry”
For Time
1 Mile Run
2,000 Meter Row
1 Mile Run
Time to beat 18:47

Hey everyone,

November is Men’s Health Awareness Month. After seeing how everyone came together to support Breast Cancer Awareness Month in October, I would love to keep that momentum going in November by supporting the Movember Foundation. The Movember Foundation supports all facets of men’s health including mental health initiatives, prostate cancer research, and testicular cancer research. You can learn more about how the Movember Foundation supports these different causes on their website Movember.com. 

There are lots of ways to get involved. For those who can, you can grow a mustache as a conversation piece to start the discussion about men’s health. For the ladies you can print out the Movember mustache logo, snap a picture rocking the mustache, and post to social media with a caption explaining why you support the Movember foundation.

You can also get involved via Move for Movember. The challenge is to run or walk 60km in the month of November for the 60 men lost to suicide each hour across the world. Use your favorite fitness app to keep track of your progress throughout the month. If you want to modify that to be more of a CrossFit challenge you can do 600 burpees throughout the month, since I know we all love running so much…

I would also love to host a Mo-ment at the gym. A day where we can come together and suffer through a tough workout as another way to raise awareness and funds for men’s health. More info to come as we get a date set up. I will start a team on the Movember website and send out a link for anyone interested in signing up. https://movember.com/t/cfsyosset-cffullmotion?mc=1

Thanks so much everyone

Strength:
Power Clean
Find your 1 rep max
Keep the singles going till you fail

Metcon:
3 Rounds
15 Power Cleans 135/95
15 Burpee

Who’s stuffing their chubby cheeks with candy today because it’s Halloween?
Just because it’s Halloween doesn’t mean it’s ok. I don’t think your body knows the difference between Holiday’s and regular days, all your body knows is that you’re feeding me shit again.
Think about what your body has to go through to excrete the shit you put into it. If you eat crap on a consistent basis think about this. If you got drunk and took a nasty fall (I say got drunk cause does anyone just fall anymore?) and scraped up your knee you would take care of it till it healed right? But when you eat shit the same thing is happening inside your body, yet you don’t take care of yourself till the damage you did inside your body heals, no no no you eat more shit on top of that shit to really make your insides suffer. Just doesn’t make any sense to me.
Like I always said, if your insides were on your outside where everyone could see them you would eat well all the time.

Strength
Deadlift find your 1 rep max
There’s no need to be afraid of performing heavy deadlifts. If the movement is performed correctly the deadlift increases strength in not only your whole posterior chain from your traps to you ankles but also increases core strength more so than movements that focus solely on your core.
If you want a strong fuckin back do your deadlifts.
Keeping your core tight throughout the whole movement is critical.
Same as yesterday, using several higher rep sets to warm up 10-7-5-3 then starting your singles with a weight you’ve done and increasing from there.

Metcon:
5 Rounds
Bike 15/10
20 Wall Balls 20/14
5 Snatch @135/95
Rest 1 min
The rest is there so you can plow through the round as quickly as possible.
What that means is, you should be going a lot faster than you normally would if there was no rest.
Earn your rest!

Strength:
Back Squat
Find your 1 rep max
10-7-5-3-1-1-1 …
Warm up increasing weight each set.
Your 1st single is what you’ve done before then increase from there.
Finding your true 1 rep max means you don’t stop because you think that’s enough, it means you go till you fail.
Make sure you use a spot on your singles

Metcon:
17 Min Amrap
5 Pull up
10 Push up
15 GHD Sit up/ Ab Mat Sit up

Bench Press
5 x 5
Using same weight for all 5 sets
Find a challenging weight for 5 reps, do not count the 5 sets in your warm up sets

Metcon:
20 Minute Amrap
Run 400
25 GHD Sit ups (sub ab mat sit ups if your GHD’s are a little shaky)
25 Hip Extensions
Shuffle the start with a big class.