CROSSFIT SYOSSET/ TUESDAY, JULY 20TH

SEEMS WHEN I BOMBARD EVERYONE WITH THE EMAILS REGARDING NUTRITION AND SUGAR, SOME OF US
ACTUALLY MAKE A CHANGE. USUALLY AFTER READING OVER AND OVER IT FINALLY STARTS TAKING EFFECT.
SO, HERE’S WHAT WE’RE GOING TO DO.
I’M GOING TO CHALLENGE YOU TO CHANGING YOUR EATING HABITS AND YOUR LIFESTYLE FOR 2 MONTHS.
WE CAN WAIT TO START TILL AUGUST, WHICH SOME OF YOU MAY BE SAYING TO YOURSELF.
YES, WE CAN. WE CAN ALSO IGNORE THIS EMAIL AS PER USUAL AND KEEP DOING WHAT YOU’RE DOING WHICH WILL LEAD TO…
THE RESULTS YOU DON’T WANT.

EATING WELL IS A 24 HOUR A DAY COMMITMENT. YOU MAY THINK YOU’RE EATING WELL, BECAUSE YOU HAD OATMEAL FOR BREAKFAST, A SALAD FOR LUNCH AND CHICKEN AND VEGGIES FOR DINNER, YA KNOW, JUST A HANDFUL OF CHOCOLATES BEFORE BED. BUT, YOU’RE NOT. IF YOU WANT TO DROP WEIGHT AND LOOK GREAT, YOU HAVE TO EAT WELL ALL THE TIME. THERE’S NO… “I’LL START TOMORROW, THERE’S NO… “I’LL JUST HAVE THIS ONE BAGEL OR SLICE OF PIZZA”. IT DOESN’T WORK LIKE THAT.

WHEN YOU GO FOR A JOB INTERVIEW, DO YOU ONLY BEHAVE LIKE AN ADULT 70% OF THE TIME AND THE OTHER 30% YOU ACT LIKE A FUCKIN MORON?

WHEN YOU DRIVE YOUR CAR, DO YOU ONLY LOOK AT THE ROAD 50% OF THE TIME AND THE OTHER 50% YOU SPEND POUNDING BEERS?
WAIT, WHAT? WELL, WHATEVER IT DOESN’T WORK LIKE THAT EITHER.
100% OF YOUR DEDICATION IS WHAT IT TAKES.
JUST LIKE EVERY OTHER IMPORTANT THING THAT YOU HAVE TAKEN CONTROL OF AND CONQUERED.

YOU WANT TO KNOW THE SECRET BETWEEN THE PEOPLE IN THE MAGAZINES AND YOU, I’M SURE YOU’VE ALL THOUGHT ABOUT
IT RIGHT? HOW DO THEY LOOK LIKE THAT? WHY CAN’T I DO THAT?
ONE OF MY TRAINING PARTNERS WAS NICOLE BASS, DON’T LOOK HER UP… JUST TAKE MY WORD FOR IT.
ANYWAYS, SHE WAS AN IFBB PRO BODYBUILDER. BEFORE I REALIZED WHAT IT WAS I WAS SHOCKED TO WHEN I FOUND OUT.
HERE’S THE DIFFERENCE. “IF SOMEONE IS RIPPED, THEY EAT WELL ALL THE TIME”
THAT’S THE SECRET, EVERY TIME YOU SAY, “I’LL HAVE THE COOKIES TONIGHT AND I’LL START EATING WELL TOMORROW”, OR EVEN
“I’LL JUST HAVE A LITTLE CREAMER IN MY COFFEE”
YEAH, THAT DOESN’T EXIST TO SOMEONE WHO WANTS TO LOOK WELL AND BE HEALTHY.

THERE YOU HAVE IT, THE SECRET TO LOOKING LIKE A SCULPTURE.
IF YOU ARE SITTING THERE SAYING, “THAT’S BULLSHIT, I EAT WELL. CAN YOU HONESTLY SAY YOU GIVE 100% TO YOUR NUTRITION?
CAUSE UNLESS YOUR GIFTED OR A PROFESSIONAL ATHLETE IT AIN’T GONNA HAPPEN.

FOR TWO MONTHS, CHANGE YOUR EATING HABITS. PICK SOMETHING AND STICK WITH IT, CONSISTENCY!!!!
ANYTHING, PALEO, KETO, WEIGHT WATCHERS, FASTING, ETC…
PICK WHAT WORKS BEST FOR YOU… (FASTING AND NO SUGAR) WHATEVER YOU FIND WILL BE THE EASIEST TO ATTAIN YOUR GOAL, DO IT.
IF YOU ARE GOING TO TAKE YOUR VALUABLE TIME TO COME TO THE GYM, MAKE IT WORTH IT.
GET YOUR MIND STRAIGHT, YOU COME TO THE GYM TO WORK HARD TO BECOME MORE HEALTHY AND FIT. SO, GET YOURSELF IN THE RIGHT MINDSET.

EVERYONE TAKE PICTURES OF THEMSELVES IN THEIR UNDERWEAR OR SHORTS, BIKINI WHATEVER YOU WANT. JUST MAKE SURE YOU CAN SEE YOUR WHOLE BODY.
THEN IN TWO MONTHS FROM NOW WE’RE GONNA HAVE A GET TOGETHER AND EVERYONE IS GOING TO BRING THEIR BEFORE AND AFTER PICS.
TO PROVE THIS, WE’RE GOING TO HAVE A POOL PARTY AND EVERYONE HAS TO SHOW UP IN THEIR SWIMMING TRUNKS.

THIS IS A FUCKING CHALLENGE FROM ME TO YOU.
START EATING WELL AND CHANGING YOUR LIFESTYLE RIGHT FUCKING NOW!
FOR TWO MONTHS, NO FUCKING EXCUSES.
HERE’S THE DEAL… YOU CAN IMPRESS THE FUCKING HELL OUT OF ME AND EARN THE RESPECT YOUR DESERVE FROM YOURSELF BY FACING THIS CHALLENGE HEAD ON LIKE A FUCKING GRIZZLY. OR, YOU CAN ACCEPT WHAT YOU ARE CURRENTLY DOING AND NOT ACCEPT MY CHALLENGE.

DON’T TELL ME WHO’S DOING WHAT, I DON’T WANT TO KNOW. I WANT TO SEE IT FOR MY OWN EYES.
DON’T BE TELLIN ME YOU LOST 5 LBS. I’LL TELL YOU WHEN YOU LOST 5LBS.
YOU CAN MAKE A DECISION TO TAKE THIS CHALLENGE SERIOUSLY FOR TWO MONTHS OF YOUR LIFE, ONLY TWO MONTHS AND SEE WHAT HAPPENS.
SEE IF YOU ARE STRONG ENOUGH TO DO THIS.

DO NOT TELL ME WHY YOU CAN’T DO THIS, JUST DON’T TELL ME ANYTHING AT ALL.

THIS IS YOUR FUCKIN LIFE, ANYONE OR ANYTHING CONTROLLING YOU AT THIS MOMENT IS DONE IF YOU SAY IT IS.
YOU CHOOSE…

SKILL:

MUSCLE UPS
30 REPS FOR TIME.
IF YOU CAN’T DO MUSCLE UPS, DO WHAT YOU CAN’T FOR 30 REPS.
YOU’LL SEE PEOPLE DOING 1 MUSCLE UP AT A TIME. THAT’S FINE, THEN YOU DO ONE CHEST TO BAR OR ONE CHIN OVER BAR PULL UP, OR ONE RING ROW.
JUST DO NOT MAKE THIS EASY. THE ONLY “EASY” SHOULD BE IF SOMEONE CAN BANG OUT MUSCLE UPS, 30 IN A ROW.
THEN I APPLAUD EASY.
FOR EVERYONE ELSE, IF YOU CAN DO ONE MUSCLE UP, I EXPECT YOU TO GET 30.
IF YOU CAN DO ONE CHEST TO BAR, GET 30. IF YOU CAN GET ONE PULL UP WITH A SKINNY BAND AND YOU ALWASY YOU THE THICK ONE, GET 30!
GET IT?

METCON:

100 BURPEES FOR TIME
THERE’S NOT TARGET TO JUMP TOO, YOU SIMPLY HAVE TO DO A FULL RANGE OF MOTION BURPEE 100 TIMES.
IF ANYONE DOESN’T COMPLETE FULL RANGE OF MOTION, EVERYONE WILL HAVE TO START OVER FROM 1.
THIS DOESN’T SEEM TO DIFFICULT RIGHT? YOU JUST HAVE TO GO ALL THE WAY DOWN AND JUMP AT THE TOP WITH YOUR HIPS, KNEES AND ANKLES
EXTENDED. WE CAN DO THIS RIGHT?

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