Crossfit Syosset/ Monday, April 22nd

Workout:

Back Squat
5 reps @40%
5 reps @50%
3 reps @60%
5 reps @65%
5 reps @65%
5 reps @75%
5+ reps @85-90%
These percentages are off 90% of your max

Metcon:

In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Kettlebell Complex

Ketllebell Complex:
4 Single-Arm Kettlebell Snatches
6 Alternating Reverse Lunges with Kettlebell Overhead
8 Single-Arm Kettlebell Push Presses
(alternate arms each round)
Each partner must complete each station 8 times.
You must rotate stations as a team – so one partner will always be on the bike and one on the Kettlebell.

Has anyone decided to start logging their calorie intake after the email last week?
Shana said she started logging last week. She said it made her aware of the percentages of her macros she was eating.
Since she’s made some changes she lost 4lbs.
Shana has looked awesome since she started in 2007. She’s had two kids and still looks the same she did before the kids.
My point is even if you look great counting your calories makes a big difference. It will open your eyes to not only your exact amount of calories but also you will learn to eyeball the proper amount of food you should be eating.

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