Crossfit Syosset/ Tuesday, February 20th

In Case you haven’t noticed we are performing a large amount of Oly Movements.  Because of this you really need to have your Overhead Position and your Rack Position in tact.  I’m hoping you are stretching your shoulders for the overhead and stretching also for your Rack Position.
It doesn’t take much, just stretch them out whenever you go to the gym as part of your warm up.  it’s the same as with Double Unders, it just takes practice everyday you come in.
If it doesn’t bother you to not be able to do a move or an exercise than just ignore this post, as for myself it really pisses me off when I can’t do something so I make sure I practice till I get it.  But that’s just me.

The Diet Template:

Estimate Your BMR:

Use the following formula:
370 + (21.6 X lean body mass in kg) or
370 + (9.8 X lean body mass in lbs)

If you weigh 200 pounds, and your approximate body fat is 10%, then you would have a lean mass of 180 lbs (200 – 10%). This gives us 2134 calories as our “BMR”.

Step 2. Activity Factor:

Next, multiply the number you from step 1 by the following:

        • Sedentary (desk job, with little or no exercise) = BMR X 1.2
        • Lightly active (light exercise/sports 1-3 days/week) = BMR X 1.375
        • Moderately active (moderate exercise/sports 3-5 days/week) = BMR X 1.55
        • Very active (intensive exercise/sports 6-7 days/week) = BMR X 1.725
        • Extremely active (intensive daily exercise/sports & physical job or twice per day)= BMR X 1.9

So with the example above, and with exercise 6 times per week, we get 2134 X 1.725 = 3681

Step 3. Subtract 15%:

3681 – 15% = 3129 (3681 X .15 = 552 & 3681 – 552 = 3129)

You now have your starting calorie intake.

These ratios are only a guideline, and are not set in stone. Nutrient timing is much more important than overall ratios. You should aim to get 30-50% of your calories from carbs, with most of those eaten 0-6 hours after your workout. 30-40% of your calories should come from mostly lean sources of protein. 20-30% of your calories should come from good fats.

*****Tune in Tomorrow!!!*****


Front Squat
5 x 5

Hi Hang Squat Snatch
5 x 3


Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups  (Scale= T2B, K2E, Ab Mat Sit up, Elbow Sleeve Leg Raise )
10 left-arm overhead walking lunges   (Dumbbell 60/40 or Kettlebell 55/35)
10 right-arm overhead walking lunges


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