Crossfit Syosset/ Wednesday, January 4th

I don’t understand something, most of everyone in the gym has a goal of mainly looking awesome yes?
With the few that actually do this just for their health this also applies to you but the thing I don’t get is that the issue most of us have with looking awesome isn’t the training it’s the eating right?  Yes, right.

So if eating is the issue and actually preparing it is even more the issue why aren’t there Kettlebell Kitchen bags overflowing from there fridge?
You have the opportunity to take control of your eating with ease,  order yourself meals for everyday of the week and wala!
NO preparing, NO mess, NO time, NO worries, NO Crap Food, NO failing.  Just order it, pick it up and eat it!

This will make all the difference in the world, there is no excuse.  Everyone says to me “I need a personal chef”  Well, here you go!
It’s your personal chef at your service!
C’mon man this will change your life and it’s so easy.
NO more EXCUSES.  Just order the food and start to make the change you are dying for.
If I don’t see bags in the fridge I will assume everyone is happy with the way they look and won’t ask me about nutrition anymore.

If you think I’m promoting this food for money you’re dead wrong.  If that was the case I wouldn’t have given away $3,100 in prize money only to have 10 people join the contest.
That’s another issue I have Everyone asks me to do a fat loss contest but then when we do one no one enters.
Is it me?  I mean I know I’m a little off my rocker but I don’t think it’s all me.

C’mon man show a little concern and start eating right and taking your training seriously.
Even the training, people want a lifting Program so we start one and I would say 6 out of 10 people I ask don’t even know there on rep max and haven’t been doing the program correctly because of it.

This is serious to me, I try everything to get you guys engaged and to reach your goals.  Ask Walter how much I cared that he was to reach his goals.
I give a Fuck, if you don’t just tell me.
Now let’s go, get your mind right and start to focus on achieving all your fitness goals.  Don’t just come in and train somewhat hard and eat somewhat good and then just settle.  Make a change in your life and stick to it because if you don’t nothing will change and you will still feel the same way you do now.
Like I said, 3 months is going to be here no matter what you do so you might as well do something in those 3 months to make a change in your body.


Swings 10 x 1o (as heavy as you can handle)  No rep shall be done at other than 100%
Rest 30 seconds between sets


80%      x 2
86%      x 1
92.5%   x 4+


Kettlebell Snatch @55/35  Alternating Arms 25 ea., 20 ea., 15 ea., 10 ea., 5 ea.
GHD Sit ups :  Sub for GHD is Toes To Bar or Knees to Elbows or AB Mat Sit ups or AB Wheel

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