May
26
2019

CROSSFIT SYOSSET/ MONDAY, MAY 27TH

MEMORIAL DAY HOURS:
8 AND 9:30AM CLASSES
THERE ARE TWO CLASSES TODAY

THE SHIRTS WILL BE AT THE GYM BY 7:30AM, YOU’LL HAVE THEM FOR THE DAY.
THE SHIRTS ARE $20 EACH
PLEASE HAVE THE MONEY WITH YOU TOMORROW.

THERE IS A DESIGN ON THE BACK BUT IT TOOK ME AN HOUR TRYING TO GET THIS PICTURE UP ON THE SITE SO YOU’LL HAVE TO SEE THE BACK DESIGN IN PERSON.

PLEASE SHOW UP ON TIME FOR THE WORKOUT.

NOW FOR THE WORKOUT:
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN
AS I HAVE SAID BEFORE THE IDEA IS TO DO THE WORKOUT IN AROUND THE SAME AMOUNT OF TIME AS THE PROS DO IT.
THE PROS WOULD TAKE AROUND 35 TO 45 MINUTES, THIS IS WITH THE VEST.
MODIFY THE WORKOUT SO YOU CAN FINISH IN THIS TIME ALSO, I DONT SAY THIS TO RUSH YOU.

I TELL YOU THIS BECAUSE IT KEEPS THE WORKOUT MORE INTENSE, IF YOU KEEP STOPPING AND RESTING YOU’RE MAKING THE WORKOUT LESS INTENSE.

ALSO, AND THIS IS A BIG ALSO.  PLEASE BE AWARE OF YOUR RANGE OF MOTION.  IT IS MUCH BETTER TO DO THE WORKOUT WITH MODIFICATIONS AND FULL RANGE OF MOTION THAN TO USE NO MODIFICATIONS AND DO HALF REPS.
YOU’LL GET A MUCH BETTER WORKOUT IF YOU DO FULL RANGE OF MOTION ON EVERYTHING YOU DO.
THIS MEANS:
1.  ON A PULL UP YOUR ELBOWS ARE FULLY EXTENDED AT THE BOTTOM AND YOUR CHIN IS OVER THE BAR AT THE TOP.
2.  PUSH UP MEANS YOUR QUADS AND CHEST TOUCH THE FLOOR AT THE BOTTOM AND YOUR ELBOWS ARE FULLY EXTENDED AT THE TOP
3.   AND FINALLY AIR SQUATS, I’VE SEEN SOME CRAZY AIR SQUATS IN MY TIME BUT THERE SUPPOSED TO BE DONE
WITH YOUR HIP CREASE BELOW THE TOP OF YOUR KNEE AT THE BOTTOM AND YOUR HIPS, KNEES AND ANKLES EXTENDED ALL THE WAY AT THE TOP.
TRY IT, I GUARANTEE YOU WILL FEEL SUPER SORE TOMORROW

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