Here comes one of those days where you just say “Fuck” and just keep moving even though you feel like you want to stop every passing minute.
Turkish Get up 5 Reps Each Side
Complete as many rounds in 25 minutes as you can of:
155 pound Thruster, 11 reps
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.Read More
At 51 years of age Karen recently joined us at Crossfit Syosset. She wasn’t scared she was going to get hurt, she wasn’t scared of getting big by using a barbell and she wasn’t scared that she wouldn’t be able to do it.
Why?Because Karen knows she won’t get hurt if she is smart and follows good coaching, she knows it’s not as scary to walk into a Crossfit gym as it is to walk into a Globo gym where no one helps you and everyone stares you down if you don’t have your make up on and she also knows that lifting weights doesn’t get you big, eating crap and blaming lifting weights get you big.
Be true to yourself. Lying to yourself will get you nowhere.
Perform this complex 7 times at the top of each minute
1 Clean Pull
1 Hang Squat Clean
Keep the weight the same for all 10 sets
The weight should be enough so that you can work on your technique unless you are confident in your technique than go crazy.
With a partner perform
100/50 Calories on the Assualt Bike (10 Cal for men, 5 cal for women each turn)
100 Double Swings (10 each per turn) @55/35 You may go heavier if you wish and are capable
150 Wall Balls @20/14 (15 each per turn)
200 Double Unders (20 Doubles @each turn) If you can’t do double unders you will do Crunches with your hands straight out above your head hanging 100 per team, 1o at a time.
One person Rests while the other one Works
Sprint at Each Turn
Your score is Time
Jordan Kerker has been with us for a while now.
Jordan realized that looking great takes the will to be able to eat right all the time when he decided to join our last weight loss contest.
Not only did he realize that eating is a huuuuuuuuuuuuugggggggggge part of the equation but he also realized that intensity is much more important than length of the workout session and being as I mentioned before a genetic freak helps a ton.
Now, Unless you are a lucky genetic freak you need to eat well all the time. This doesn’t just mean the right foods (basically eating clean) but also the amount of food is gigantic!
Not eating enough calories will throw your body into a state of panic thinking it isn’t going to be fed enough your body will do whatever it needs to to start holding onto weight which means SLOoooooooowwww you down.
Slowing your metabolism down will allow your body to hang on to unwanted fat.
But because you don’t feed your body enough this is your bodies defense to a lack of calories.
Don’t get caught up into the Abyss of Starvation to achieve Fat Loss. It’s the worst thing you can do to yourself other than sticking bamboo under your finger nails I hear that’s no fun either. But for now let’s just focus on eating well and eating enough.
Again if you are not sure about the amount of calories you should be consuming whether it be too add weight or drop weight get yourself the “My Fitness Pal” App, it’s very easy to use and works very well.
7 x 2
Every 90 seconds
4 Rounds For Time
50 Air Squats (Full Range squats are a must, focus on your posture, your form, your knee and spine position)
An air squat isn’t something to be overlooked, it is a technically sound movement if done properly.