Thursday, May 10th
After all I've been talking about regarding Paleo this is what someone from the gym had for lunch yesterday. 
Guess what that is. I'm sure it was sugar free gum so that's ok.
Workout:
Back Squat 20 reps (add 5 lbs from Monday if you completed all 20 reps)
then...
10 x 100 sprints with 45 second rest. use a straight run in the parking lot so you don't have to turn. If your thinking of not showing or doing a different wod try sprinting all out and let me know how you feel the next day.
Wednesday, May 9th
This is my daily rant. I'm sick of hearing stuff about what you can't do or haven't done yet. I can't run fast, I can't do pull ups, double unders, or muscle ups consecutively. I only lost 5, 10, 15 or 20 lbs! I should be better at this by now. Why don't I look like he does or she does? My time wasn't great compared to everyone else. I had a good time but I scaled the wod.
I'm sick of it! Why don't you focus on the good shit that you have accomplished, Number one being the fact that you are doing the hardest training routine there is. How about the fact that the training routine you are doing intimidates most people from even coming into the gym!
What about saying I am able to do pull ups now, Yay! Cause i couldn't do ANY before I started Crossfitting! How about I can't run super fast or do consecutive Pull ups, double unders or muscled ups but at least I can do them. How many did you do before you started Crossfitting!!
How about being happy with the weight you lost and not focusing on what you haven't lost. How about your a lot better now than before you started at EVERYTHING! How about it doesn't matter what your time was compared to everyone else as long as you are progressing yourself! How about Your supposed to scale the wod that's why Crossfit's so great!!
Stop upsetting me and Focus on what you have accomplished and be happy with what you have.
Just keep doing the best you can. And no one cares if you scale the wods or if your the last one to finish, we help each other succeed not put each other down.
Thanks for listening.
Workout:
For Time: 100 Pull ups (this is 100 pull ups as fast as you can, if you would like do as many pull ups as you can with a lesser band and when it gets to hard go to your regular band so you can finish quickly, try to keep this below 6 minutes)
Rest 5 minutes
10 rounds For Time 10 Kettlebell Swings 70/45 5 Burpee Broad Jumps (go for max distance each jump)
Tuesday, May 8th
Stop the Sugar Addiction!!!!!!
Why Do We Crave Sugar?
There are many reasons why we go for sweet things.
That appetite may be hardwired. "Sweet is the first taste humans prefer from birth," says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association (ADA) spokeswoman. Carbohydrates stimulate the release of the feel-good brain chemical serotonin. Sugar is a carbohydrate, but carbohydrates come in other forms, too, such as whole grains, fruits, and vegetables.
The taste of sugar also releases endorphins that calm and relax us, and offer a natural "high," says Susan Moores, MS, RD, a registered dietitian and nutritionconsultant in St. Paul, Minn.
Sweets just taste good, too. And that preference gets reinforced by rewarding ourselves with sweet treats, which can make you crave it even more. With all that going for it, why wouldn’t we crave sugar?
The problem comes not when we indulge in a sweet treat now and then, but when we over-consume, something that’s easy to do when sugar is added to many processed foods, including breads, yogurt, juices, and sauces. And Americans do overconsume, averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.
How to Stop Sugar Cravings: 8 Tips to Use Right Now
If you're craving sugar, here are some ways to tame those cravings.
- Give in a little. Eat a bit of what you’re craving, maybe a small cookie or a fun-size candy bar, suggests Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman. Enjoying a little of what you love can help you steer clear of feeling denied. Try to stick to a 150-calorie threshold, Neville says.
- Combine foods. If the idea of stopping at a cookie or a baby candy bar seems impossible, you can still fill yourself up and satisfy a sugar craving, too. "I like combining the craving food with a healthful one," Neville says. "I love chocolate, for example, so sometimes I’ll dip a banana in chocolate sauce and that gives me what I’m craving, or I mix some almonds with chocolate chips." As a beneficial bonus, you'll satisfy a craving and get healthy nutrients from those good-for-you foods.
- Go cold turkey. Cutting out all simple sugars works for some people, although "the initial 48 to 72 hours are tough," Gerbstadt says. Some people find that going cold turkey helps their cravings diminish after a few days; others find they may still crave sugar but over time are able to train their taste buds to be satisfied with less.
- Grab some gum. If you want to avoid giving in to a sugar craving completely, try chewing a stick of gum, says nutrition advisor Dave Grotto, RD, LDN. "Research has shown that chewing gum can reduce food cravings," Grotto says.
- Reach for fruit. Keep fruit handy for when sugar cravings hit. You'll get fiber and nutrients along with some sweetness. And stock up on foods like nuts, seeds, and dried fruits, says certified addiction specialist Judy Chambers, LCSW, CAS. "Have them handy so you reach for them instead of reaching for the old [sugary] something."
- Get up and go. When a sugar craving hits, walk away. "Take a walk around the block or [do] something to change the scenery," to take your mind off the food you’re craving, Neville suggests.
- Choose quality over quantity. "If you need a sugar splurge, pick a wonderful, decadent sugary food," Moores says. But keep it small. For example, choose a perfect dark chocolate truffle instead of a king-sized candy bar, then "savor every bite -- slowly," Moores says. Grotto agrees. "Don’t swear off favorites -- you’ll only come back for greater portions. Learn to incorporate small amounts in the diet but concentrate on filling your stomach with less sugary and [healthier] options."
- Eat regularly. Waiting too long between meals may set you up to choose sugary, fatty foods that cut your hunger, Moores says. Instead, eating every three to five hours can help keep blood sugar stable and help you "avoid irrational eating behavior," Grotto says. Your best bets? "Choose protein, fiber-rich foods like whole grains and produce," Moores says.
One of the best ways to manage sugar cravings is to stop them before they start. To help you do that:
- Skip artificial sweeteners. Artificial sweeteners may sound like a great idea, but "they don’t lessen cravings for sugar and haven’t demonstrated a positive effect on our obesity epidemic," says Grotto, author of 101 Foods That Could Save Your Life.
- Reward yourself for successfully managing sugar cravings. Your reward could be large or small. Remember why you’re working on it and then reward yourself for each successful step.
- Slow down. For one week, focus on your sugar cravings and think about what you’re eating, suggests Chambers. Diet mayhem often results from lack of planning. So slow down, plan, "and eat what you intend to eat, instead of eating when you’re desperate," Chambers says.
- Get support. Many people turn to sweet foods when they're stressed, depressed, or angry. But food doesn't solve emotional issues. Consider whether emotions are involved in your sugar cravings and whether you need help to find other solutions to those emotional problems.
- Mix it up. You may need more than one strategy to thwart sugar cravings. One week you may find success with one tactic, and another week calls for an alternative approach. What’s important is to “have a ‘bag of tricks’ to try,” Gerbstadt tells WebMD. To tame sugar cravings, you really need to "figure out what works for you," Neville says
- Workout:
- Deadlift 5 x 1
- Then...
- Amrap in 15 minutes 30 Wall Ball Shots 20/14 Row 500
Monday, May 7th
Look, I found Paleo Snacks cause I always here "what can i have for snacks"
And Look, I found Paleo breakfast cause I always here "I don't like eggs"
http://www.paleosnacks.com.au/
http://www.whatrunslori.com/2011/12/paleo-breakfast-ideas-to-keep-mornings-fun/
C'mon give me another excuse I can take it.
Workout:
Back Squats 20 Reps (if you completed all 20 on Thursday raise the weight 5 lbs and go for another 20.)
then...
Football Gone Bad
Three 1 minute rounds for time:
1. Thrusters 95/55 lb 2. Box Jumps 20" box 3. Push Ups 4. Double Unders 5. Calorie Row
*Rest 1 minute between rounds
Sunday, May 6th
Sunday Class: Syosset 9am
Workout:
As many rounds as possible in 15 minutes:
5 Strict Pull Ups 7 Push Press @ 65% of body weight 9 Knees to Elbows
Saturday, May 5th
Debbie banging them out like no tomorrow, and she used to tell me "there's no way I'm gonna ever get a pull up"
Don't anyone tell me I can't or I won't! Hate that shit!
Weekend Schedule:
Saturday Class: Syosset 9am Sunday Class: Syosset 9am
Got some pics of Alex and family in Spain, with some guy named Messi. I hear he's pretty good, all I know is he's shorter than Alex.
And Apparently Alex loves Soccer! 
I shoulda went with you Alex I've been known to score a few Touchdowns on the Ice myself.
Listen guys as you have seen the warm up is on the board, it say's "Practice what you suck at for 8 minutes" What that means is when class time begins pick something that you need practice at and work on it. There are examples up on the board of what to practice on. By the show of how many people did tuck jumps today leads me to believe that EVERYONE can use some work on their double unders. So why don't you work on them?
Work on something, anything just do something for 8 minutes. It could be anything, Oly lifting practice, Powerlifting technique, Stretching, even a heavy lift if you want... Anything!!
Just don't sit there and talk and do nothing. Not everyone is happy when I do a warm up so I figure if you get your choice on what to work on you'll take advantage. Plus, I'd rather you guys work on things you want to get better at than just keep doing the same simple warm up. So use this time wisely not to discuss what show you watched last night.
Workout:
Team Helen In teams of three complete as many reps as possible of Pull ups and Kettelbell Swings. Here's normal Helen: 3 Rounds Run 400 21 KB Swings 12 Pull ups Here's the twist: One team member runs the 400 One team member performs as many pull ups as possible. One team member performs as many KB Swings as possible
When the runner returns the whole team switches exercises. Complete as many rounds as possible in 20 Minutes
Friday, May 4th
Dee's remake of the "Psycho" shower scene. Starring Dee Pagano and Special guest A.Wong.
I try to get across the message of how important your rest days are to everyone. They are extremely important, without rest there is no recovery time from your workouts. Without recovery time from your workouts there is no time for your muscles to repair and rebuild to become stronger. Your time in the gym is spent breaking down muscle, your time resting is spent repairing muscle. If you are constantly breaking the muscle down eventually it's going to give and become injured. You cannot consistently beat up your body and expect it to perform at a high intensity. I know the workouts are addicting and I know I'm a pleasure to look at but you must pick your rest days and stay away.
I guarantee you if you start resting more you will get stronger and feel much better. If your constantly sore you shouldn't be training. If you can't stay away from me (which is definitely understandable) then come in but don't do the workout so intensely. Take it easy, do low weight with half the intensity than normal.
Think about it this way, when you eat and sleep is when you make progress (hence the reason eating right is so important) So if you are training with 100% intensity every time you come in to the gym you have to rest your body with the same attitude, take it seriously.
Workout:
Bench Press 5 x 3
then...
Amrap in 12 minutes 30 Double Unders 15 Power Snatch 75/55 This is from last years games open wod #1, let's see if you improved.
Thursday, May 3rd
Lindsay couldn't decide between 2'fers or 1'sies.
And doesn't like to be caught on camera.
Workout:
Back Squats 20 Reps (add 5 lbs from Monday if you completed all 20 reps)
Then...
Run 800 Meters 25 Burpees 25 Sit ups 25 Burpees 25 Sit ups Run 800 Meters
Wednesday, May 2nd
Hi, it's me again.
Today I would like to discuss the importance of intensity. Intensity: Exceptionally great concentration, power or force.
Intensity is quiet important when we are trying to achieve our fitness goals. Without intensity there are no results. High intensity is directly related to physical adaptation which is directly related to physical results. If it's results you are looking for it's intensity that must be present. Let me explain the difference between having intensity present during your workout and not having it. High intense training would be sprinting 100 yards resting and then doing it again and again... Low intense training would be running at a slow pace for 3 miles.
Sprinting= High Growth Hormone production
Long distance running= Low Low Low growth hormone production (you can probably tell that by the difference in the way a sprinter looks and the way a long distance runner looks) 
In case you're wondering which is better you want to look like the guy on the right. Yes even if your a girl you want to have similarities to the guy on the right. In case you're wondering again our Crossfit workouts are like sprinting workouts.
We try to keep our workouts intense, short and intense.
That's how you get results right? Why? Because intensity equals Growth Hormone Production and it's Growth Hormone that gives us the results we want.
With that said, how we increase intensity is lifting heavy weights (ala Widow Makers, Deadlifts 5 x 3, Bench Press 5 x 5) and performing fast met cons (timed wods) If the wod takes to long it becomes less intense, in other words if you choose to heavy of a weight or don't modify a movement that allows you to move quickly through a workout your power rating decreases which lowers the intensity.
Remember this when choosing what you're going to do for the wod.
Workout:
21-15-9 Wall Ball 2 Fer's 20/14 (choose a wall ball that allows you to complete this movement correctly not a ball that is to heavy and you have to drop it between each rep) Oh and don't hit yourself in the face with the ball. Power Clean 135/95
Rest 5 minutes
15-12-9 Push Press 135/95 Box Jump 30/24 (30" is the 24" with a 45 and 25lb plate on top or the 20" with 2 45's and 1 25lb plate)
Tuesday, May 1st
I have not been clear enough on how important your diet is, it is the most crucial component to how you look. There is NOTHING more important than your diet for changing your body composition. Whether you want to gain weight or lose weight it depends on your diet. Learn that and live that, Exercise is important for putting on much needed muscle and staying fit and healthy but exercise alone WILL NOT get you lean unless as always if your a freak. YOU HAVE TO EAT RIGHT! I repeat, YOU HAVE TO EAT RIGHT!
Don't kid yourself and think that if you go to the gym and eat pizza and hero sandwiches your gonna be ripped, it ain't happening. All of your questions are answered with what you are eating, you ask "how do i get big", "how do i lose fat", why are my legs getting big", "how do i get strong"?
They all have the same answer, WHAT ARE YOU EATING?
It's so simple, there's no need to over think it. FOLLOW THE PALEO DIET AND GIVE IT SOME TIME TO TAKE AFFECT (IS IT AFFECT OF EFFECT?) That's it, nothing else to say.
Do Crossfit 3-5 times a week and eat paleo, that's it!!!
There's no excuses unless your dead then you can't do it.
This is what you eat... 
Now do it! It's the 1st of the month, just do it and stop !$&%# around!!
Workout:
Deadlift 5 x 3
then...
For Time
20 handstand push ups 30 Pull ups 40 Dips 50 Kettlebell Swings 60 Toes to Bar
