Crossfit Syosset/ Monday, February 19th

I am not going to list specific food types. This diet plan will be based on a template, which you can fill in with the foods that are most preferable, or practical, as long as they meet the conditions listed.

There is simply no need to create a different plan for every day of the week, or to list specific food types. Except for a few cases, there really are no best foods. Naming specific foods will not increase the quality of the diet; it will just show which foods I would personally prefer.

This diet plan will be based on high & low carb days, which are based on workout days. Workout days will require more carbohydrates, while non-workout days will require less.

Fruits and Veggies:
The fruits and vegetables listed can, and should be eaten frequently (barring pre and post workout). The ones listed do not need to be counted towards total calories or carbohydrates. I am sure some of you reading this are screaming “Of course they do!!!” However, the reason for this has to do with the concept of metabolic flux, a highly modifiable metabolism & the high thermogenic effect of these foods.


  • Grapefruits
  • Watermelon
  • Strawberries
  • Blackberries
  • Currants
  • Blueberries
  • Rhubarb
  • Oranges
  • Cantaloupe


All fibrous, low-calorie vegetables. These are vegetables such as:

        • Carrots
        • Celery
        • Lettuce
        • Other leafy greens
        • Cucumbers
        • Turnips
        • Tomatoes
        • Radishes
        • Broccoli
        • Cauliflower

Other Fruits and Veggies:
These lists are just to give you a general idea. Other fruits & vegetables which are low-calorie density can also be eaten frequently. Choices which contain higher amounts of calories such as bananas or avocados need to be counted as part of the daily calories.

*****So, I know this week is Vacation week for the kiddies.  This means that they will be home with you all week, Yay!
Which means that some of them will have to tag along to the gym with you, which is totally fine.  Just please Keep them on the couches while class is going on and people are throwing weights and jumping and shit.  Along with keeping them on the couches can we please clean up after ourselves and not leave a big pile of cheerios on the floor or the couch.  Not that I have anything against cheerios just the mess.*****
Thank You
Enjoy your vacation


Hi Bar Back Squat
5 x 3

Hi Hang Squat Clean
5 x 3


14 Min Amrap
10 Reps of each exercise (5 for the single extremity ones)
Double Kettlebell Single Leg Deadlift
Push up
Double Kettlebell Snatch
Single Arm Kettlebell Press


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