Dec
06
2020

CROSSFIT SYOSSET/ MONDAY, DECEMBER 7TH

LET ME SHARE A STORY WITH YOU.
IT HAS SOMETHING TO DO WITH WHAT I’VE BEEN TRYING TO SAY FOR YEARS, BUT BY SOMEONE ADDING BOX JUMPS TO FRIDAY’S WORKOUT I DON’T THINK WHAT I SAY IS KICKING IN.
IT’S NOT ABOUT THE TIME!  IT’S ABOUT THE INTENSITY!
SO, MARK WENT TO TAKE DOWN THE 50 CALORIE BIKE IN 49 SECONDS CHAMP, JOE.
AFTER MARK WAS DONE IN A LITTLE AFTER JOE’S TIME, AFTER FUCKING LITERALLY KILLING HIMSELF, HE SEEMED OK AT FIRST.  BUT THEN 45 MINUTES LATER HE WAS MISERABLE, PUKING AND CRAMPING HE SAID HE FELT LIKE SHIT.
NOW, MARK IS IN AMAZING SHAPE.  BOTH IN HIS BODY SHAPE AND HIS CARDIOVASCULAR SHAPE.
IN JUST 50 SECONDS OF CRAZY FUCKING INTENSITY HE FUCKING PUKED!
50 SECONDS!
STOP WITH THE LONG ASS WORKOUTS.
THERE’S A REASON FOR A WORKOUT LIKE FRIDAY’S.
LONGER WORKOUTS ARE NOT BETTER.  STOP, ENOUGH.
IF YOU WOULD ACTUALLY KILL YOURSELF DURING THE WORKOUT YOU WOULN’T FEEL LIKE YOU NEED MORE.

LIFT:

BACK SQUAT
3 REPS EVERY 90 SECONDS
5 SETS TOTAL
THE 3 REPS ARE THE SAME WEIGHT FOR ALL 5 SETS
AND, THE 3 REPS SHOULD BE TOUGH TO GET.
IF THEY ARE EASY, CHANGE THE WEIGHT.

METCON:

3 ROUNDS
21-15-9
BIKE
DEADLIFT @225/145
BOX JUMP @24/20
DO THIS FAST, IF THE WEIGHT IS TOO HEAVY, LOWER IT SO YOU CAN GO FAST.

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