Spartan Performance

SPARTAN PERFORMANCE                                      CROSSFIT SUFFOLK

 

 

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

 

THE CROSSFIT TOTAL   "If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."---Mark Rippetoe

 

 

Glutes Gone Wild    "A strong backside is about more than just being able to fill out a pair of pants. It serves as the foundation of strength for the entire body, meaning it will allow you to build more muscle all over. Try doing any big compound lift with weak glutes. It's not gonna happen."--Ben Bruno for TNation.com

 

No Whey!!  'Powder-Free', Convenient Post Workout Fuel Options   "One of the MAJOR hang-ups that many readers had was; “real food isn’t convenient”. "---Amy Kubal for Robb Wolf.com

SPARTAN PERFORMANCE                                     CROSSFIT SUFFOLK

 

Skill Work:

Kipping

Glute/Ham Sit-ups

Back Extension

Kettlebell snatch

"L" Sit

Mobility work

 

 

 

 

 

 The End Of The Whole30 Challenge....or Is This Just The Beginning?

It went by quickly.  Yesterday was the official ending of this Whole30 Challenge.  We already have received feedback about losing weight.  This is great if you were attempting to lose weight, but I'm more interested in performance. 

This was Sal's second Whole30 Challenge and just like the first he lost weight and his workout performance has reached a new level.  Sal had the fastest "Murph" time for the group of athletes who performed "Murph" without a vest.  Sal's lifts continue to go up in weight while his conditioning workout times decrease.  Sal and his brother Greg have "the secret":  consistent training (5-6 days a week) and eating what the human machine is designed to be fueled with.  It's simple, but it's not easy. 

Greg has experienced results similar to Sal's.  While Greg eats extremely well he did not participate in the Whole30 Challenge this time around.  Interestingly enough Greg usually does slightly better than Sal in the workouts, but in recent weeks, Sal, the older of the two, has had better performances.  This is no small accomplishment since Greg has been one of the top performers in recent months.  There isn't enough data to make this an official scientific finding, but it's an interesting observation nonetheless.  The strictness of the diet is the difference.  By the way, Sal has to drive his daughter to school in the morning and he runs a business with his father.  Sal is in and out of the gym in no more than 45 minutes on most days.  Outstanding job Sal!

I'd like to hear feedback from other participants.  What worked for you and what didn't?  Will you continue to eat according to the Whole30 guidelines, if not, what do you plan on re-introducing into your diet?   How were your workouts affected?

As for me, I can tell you I'm done with milk, lactose-free or otherwise.  I haven't craved any dairy product for that matter except for my beloved heavy cream in my coffee which will resume forthwith.  I'll probably still use organic butter for some cooking.   With every 30 day challenge it becomes easier to discard the food that is detrimental to higher performance.  Speaking of performance, unfortunately it is difficult to tell how my performance is affected since my poor sleep habit far outweighs whatever dietary improvements I've made.  Perhaps a 30 Day Sleep-At-Least-7-Hours-A-Night Challenge is on the horizon.

We welcome your comments!

----George--

SPARTAN PERFORMANCE                                  CROSSFIT SUFFOLK

 

15 minutes to establish a 1RM 3 position Snatch.

-then-

5 rounds for time of:

3 Muscle-Ups
18 Wall Balls 20/14#

 

 

 

Good Carbs, Bad Carbs and The Ugly Truth About Your  Wallet   "This info graph is about the benefits of low carbohydrate foods and explains the difference between "good" carbs and "bad" carbs. Learn why you gain weight when eating �bad�carbs and why you lose weight when eating ��good� carbs. Learn about Glycemic Index and Glycemic Load and the choices you can make for a better lifestyle. Feel free to use the infographic below on your website, as long as you link to the original page where it was first published: Embedding the infographic on your blog or website is very easy and you'll find instructions how to do it here."---LowCarbFoods.org

SPARTAN PERFORMANCE                                            CROSSFIT SUFFOLK

 

Back Squat  3X5 @ 50, 60 and 70% 1 RM

--then--

4 rounds for time of:

200 meter run

15 kettlebell swings

 

If you didn't do "Murph" yesterday then the conditioning part of the WOD is:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

(1 1/2 pood kettlebell= 24 kg.= 53 lbs.)

 

 

 

 

Thanks to all participants in the Memorial Day Murph!  Everyone pushed themselves exceptionally hard...watching the effort given, by everyone, was inspiring!

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CrossFit For Hope, June 9th, 2012.

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Yes To Berries, No To Salt: Aboriginal Man Goes Back To Roots In Order To Lose Weight, Live Healthier

"For 18 months, Bossy Ducharme has eaten the same 15 basic foods, day in and day out. A strict diet, including wild rice, raw pumpkin seeds, berries, and elk. No salt, pepper or sugar. If his aboriginal ancestors wouldn’t have eaten it, neither will he."--Armina Ligaya, National Post

“I’m not going to put anything in my body that was not here before the Europeans arrived, because there is something wrong here,” said Mr. Ducharme, a Métis from Duck Bay, Man. “Ever since colonization, my people went from being a fit, athletic race of people to the most sickly and lame. The most obese. The highest diabetes rate… We went from eating our natural food to a diet completely different from 100 years ago.”--Bossy Ducharme from article by Armina Ligaya, National Post

 

My Shoulder Hurts: The Finest Whine      By Tony Gentilcore for TNation.com

 

 

 

SPARTAN PERFORMANCE                                   CROSSFIT SUFFOLK

 

Every Memorial Day we remember the sacrifice made by Navy SEAL, Lt. Michael P. Murphy by doing the workout named in his honor: "Murph".  "Murph" was a Patchogue resident and graduate of Patchogue-Medford High School.

 

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

PLEASE SHOW UP AT LEAST 15 MINUTES BEFORE YOUR DESIGNATED TIME SO YOU CAN WARM UP AND SO WE CAN START EACH HEAT ON TIME.  Feel free to stay and cheer on the other athletes.  Bring food if you plan on staying after you workout.  We'll be sharing food and beverages after the later heats.  All participants are welcome to hang out!---George

 

 

Fallen But Never Forgotten                         'On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforcements had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way. '----Russell Berger, CrossFit Journal, May 2010

 

Lt. Michael P. Murphy, USN   "On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight.  By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead."---Medal Of Honor, USN Recipients

 

REMEMBERING OTHER SUFFOLK COUNTY RESIDENTS WHO MADE THE ULTIMATE SACRIFICE DURING THE GLOBAL WAR ON TERRORISM:

Jason Santora, Farmingville (Sachem High School graduate)

Jordan Haerter, Sag Harbor

Christopher Scherer, Northport

James Lundin, Bellport

Matthew Baylis, Oakdale

Raheen Tyson Heighter, Bay Shore

Michael Esposito, Jr., Brentwood

Ramon Mateo, Bay Shore

Jose Ruiz, Brentwood

Jared Kremm, Happauge

Robert Pope, East Islip

John Engelman, Northport

Joseph J. Theinert, Shelter Island

SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK

 

12 minutes to establish Snatch 1 RM (rep max)

--then--

3 rounds for time of:

7 muscle-ups

21 thrusters (75/50#)

 

 

 

 Almost all the heats for Memorial Day "Murph" are filled!  We still have two openings for the 7am session.  Participants should SHOW UP AT LEAST 15 minutes before their designated start time so they can warm-up.

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Lean Gains and CrossFIt Football    "If your goal is to gain weight and strength you are going to need to eat an excessive amount of calories. I believe you have a much better chance of completing this task if you spread it over 16 hours instead of just 8 hours."---John Welbourn, CrossFit Football and Talk To Me Johnnie

SPARTAN PERFORMANCE                                       CROSSFIT SUFFOLK

15 minutes to work up to a Heavy (but technically sound) Power Clean & Push Jerk.

-then-

For total time:

25 Burpees

3 rounds of:
15 Ring Dips
200 meter run

25 Burpees

 

 

Matt A.

 

 CrossFit One World: When A Squat Is Not A Squat    "Some of you just have no awareness of what your ass does for a living. You are so disconnected with your body that you believe you are sqatting lower than you really are. You also try and compensate not squatting lower by bending over more, which also makes you think you are squatting lower. Since you probably don't want to install a back-up camera on your ass, the best thing to do is practice squatting to a box that sets you up at below parallel when your ass touches it. This is the easieast way to get used to squatting below parallel."---Freddie Camacho, CrossFit One World

5/3/1 and Athletes   "I'm here to tell you that regardless of the sport being performed on the field, not much really changes. This obviously goes against the "sport specific training specialists" who are trying to convince you that each athlete and sport is a special snowflake."---Jim Wendler for TNation.com

 

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World Wide WOD-The Aftermath-Garage Games 2012

The Garage Games Series presents "World Wide WOD - The Aftermath"

An online event similar to the Open, taking place after the Crossfit Games, July 15-31. You can compete from anywhere. Simply register and submit video proof to compete against everyone in the world.

Click on the link for rules and further details.

 

Festivus Games

Festivus is the first National CrossFit competition designed for the novice and intermediate CrossFitter, no scaling necessary.  Locally, the Festivus Games will be held at CrossFit 516 in Mineola on August 4th 2012.  Click on the link for further details.

 

 

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

 5 rounds for time of:

3 Turkish Get-ups, per arm (use kettlebell, dumbbell or barbell)

15 Double Unders

 

 

 

Memorial Day Murph is just days away!  We have added an additional session for Memorial Day: 7:15am!  Thanks for your cooperation with this special workout on this special day!  Nearly all sessions for Memorial Day are filled--the only spots available right now are for: 7:15am and 11:30am!
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 Top 8 Most Common Reactions To Your Grain-Free Diet(and How To Respond)   "While grains represent an easy, cheap source of carbohydrates (that most sedentary people simply don’t need), they also contain “anti-nutrients,” proteins and lectins and other nutritional factors that impair digestion, perforate the intestinal lining, increase inflammation, and can even exacerbate or (possibly) induce auto-immune diseases. Since the purpose of life is to reproduce and that grain has to make it into the ground to germinate and turn into a plant, grains don’t want to be eaten, and they use the anti-nutrients to dissuade consumption in lieu of the running, climbing, flying, crawling, biting, and stinging that animals use to survive."---Mark Sisson, Mark's Daily Apple

SPARTAN PERFORMANCE                                         CROSSFIT SUFFOLK

 

 10 minutes to Practice the 3 Position Snatch.

-then-

For time:

Run 400m
40 Pullups
20 HSPU
Run 400m
30 Pullups
15 HSPU
Run 400m
20 Pullups
10 HSPU

 

Jeans and work boots...you got a problem with that?

 

Memorial Day "Murph" is coming together pretty well!  If you have not texted, emailed or spoken with us, in regard, please do so.  We may be adding more time spots.

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Three Dimensional Hip-Strength For Performance And Injury Prevention   "Taking a few minutes to stabilize and improve your hips could be the difference between a PR and a trip to the ER."---Brad Longazel for Elite Fitness Systems

 

SPARTAN PERFORMANCE                                 CROSSFIT SUFFOLK

 

Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.

Notes: Percentage is based off of last week’s 3RM

-then-

“The (medium) Chief”

5 rounds for total reps of:

3 minute AMRAP of:
3 Power cleans @ 155/105#
6 Push-ups (hand release)
9 Air Squats

Rest 1 minute.

 

 

 

Memorial Day Murph is just days away!  We'll start at 8:30am and run heats every 45 minutes after that with the last heat starting at 11:30am.  So we're looking at 8:30, 9:15, 10:00, 10:45, and 11:30am.  We need to know by Wednesday, May 23rd in which heat you'd like to participate in.  The heats have to be balanced out so the sooner you know the better chance you have of securing the spot you want.  NO, YOU CANNOT WAIT UNTIL MEMORIAL DAY TO SEE WHAT TIME YOU FEEL LIKE STROLLING IN.  You have to prepare in advance for this one!  Thanks for your cooperation with this special workout on this special day!

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 Thanks to mark Sisson's Mark's Daily Apple for making us aware of the following items:

Barefoot Running: The FAQs       This is a good primer for barefoot running and it features a video showing the exercise that was described in the NY Times article (the best barefoot running article ever printed...in our humble opinion.) we re-posted a while back on the same topic.---George

 

When You Eat Matters, Not Just What You Eat      A study by the Salk Institute of Biological Studies seems to back, without coming out and saying so directly, the intermittent fasters who prescribe to the fast for 16 hours and eat meals in the remaining 8 hour window on a daily basis.  Curious about Intermittent Fasting?  Check out this and this!

SPARTAN PERFORMANCE                                            CROSSFIT SUFFOLK

 

12 minutes to establish a 1RM Heaving Snatch Balance:

-then-

12 minute AMRAP of:

7 Strict Pullups
14 Pistols (alternating)
21 V-Ups

 

 

 

To Janine there's nothing quite like the enjoyment of a good kettlebell swing workout!

 

 

 There's a local Powerlifting Competition on June 9th....right around the corner from Spartan Performance!!  Jon Bernor and JD Health Club present the "Summer Showdown", an SSA Sanctioned Full Power/Ironman/Single Lift competition.  JD Health Club is located at 921-11 Lincoln Avenue, Holbrook.  There are numerous divisions according to age and weight.  You are welcome to compete!  For an application and further information please see us or click here.  (Thanks to Micky for bringing this to our attention.)---George

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Memorial Day Murph is just days away!  Here's what we're thinking:  We'll start at 8:30am and run heats every 45 minutes after that with the last heat starting at 11:30am.  So we're looking at 8:30, 9:15, 10:00, 10:45, and 11:30am.  We need to know by Wednesdy, May 23rd in which heat you'd like to participate in.  The heats have to be balanced out so the sooner you know the better chance you have of securing the spot you want.  NO, YOU CANNOT WAIT UNTIL MEMORIAL DAY TO SEE WHAT TIME YOU FEEL LIKE STROLLING IN.  You have to prepare in advance for this one!  Thanks for your cooperation with this special workout on this special day!

Several participants have contacted us and we appreciate it.   Please do your best to plan ahead.  We reserve the right to berate violators of this simple request, publicly, and submit you to a barage of the most vicious sort of sarcasm the world has ever seen.  BE ADVISED!

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Interested in a 12 mile obstacle race in Vermont?  The Spartan Beast is held on the ski resort in Killington, in September.  The Spartan Beast is 50% sold out.  If you want in get on it soon.  If it sounds like something you may want to try but are unsure ask us...we did it last year.  The fact that we're going back should be interpreted as a good sign!

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This Is Your Brain On Sugar: UCLA Study Shows High-FructoseDiet Sabotages Learning, Memory

"The animals were fed standard rat chow and trained on a maze twice daily for five days before starting the experimental diet. The UCLA team tested how well the rats were able to navigate the maze, which contained numerous holes but only one exit. The scientists placed visual landmarks in the maze to help the rats learn and remember the way.

Six weeks later, the researchers tested the rats’ ability to recall the route and escape the maze. What they saw surprised them.

“The second group of rats navigated the maze much faster than the rats that did not receive omega-3 fatty acids,” Gomez-Pinilla said. “The DHA-deprived animals were slower, and their brains showed a decline in synaptic activity. Their brain cells had trouble signaling each other, disrupting the rats’ ability to think clearly and recall the route they’d learned six weeks earlier.”---EarthSky.org

 

SPARTAN PERFORMANCE                                CROSSFIT SUFFOLK

 

3X3 Snatch Pulls, heaviest possible, rest 60 seconds

--then--

800 meter run

9 back squats, 70% 1 rep max

12 DB or KB push jerk, each arm

800 meter run

7 back squats, 70% 1 rep max

8 DB or KB push jerk, each arm

800 meter run

5 back squats, 70% 1 rep max

4 DB or KB push jerk, each arm

 

CrossFitting.....so stimulating it will blow your hair back!

 

 There's a local Powerlifting Competition on June 9th....right around the corner from Spartan Performance!!  Jon Bernor and JD Health Club present the "Summer Showdown", an SSA Sanctioned Full Power/Ironman/Single Lift competition.  JD Health Club is located at 921-11 Lincoln Avenue, Holbrook.  There are numerous divisions according to age and weight.  You are welcome to compete!  For an application and further information please see us or click here.  (Thanks to Micky for bringing this to our attention.)---George

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Memorial Day Murph is just 9 days away!  Here's what we're thinking:  We'll start at 8:30am and run heats every 45 minutes after that with the last heat starting at 11:30am.  So we're looking at 8:30, 9:15, 10:00, 10:45, and 11:30am.  We need to know by Wednesdy, May 23rd in which heat you'd like to participate in.  The heats have to be balanced out so the sooner you know the better chance you have of securing the spot you want.  NO, YOU CANNOT WAIT UNTIL MEMORIAL DAY TO SEE WHAT TIME YOU FEEL LIKE STROLLING IN.  You have to prepare in advance for this one!  Thanks for your cooperation with this special workout on this special day!

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 Does Facebook Turn People Into Narcissists?   "....frequent Facebook users were more likely to score high on “openness” and were less concerned about privacy. So what seems like self-promoting behavior may just reflect a generation growing up in the digital age, where information — including details about personal lives — flows freely and connects us."---Tara Parker-Pope, NY TImes

How Bad Is Peanut Butter, Really?   "For decades, it’s been used by scientists to induce atherosclerosis in cholesterol-fed rats, rabbits, and primates. Some researchers think that peanut lectins, present in the oil, are the cause of the atherogenicity."---Mark Sisson, Mark's Daily Apple

SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK

 

4X5 Weighted Ring Dips – heaviest possible, rest 90 sec.

-then-

12 minute AMRAP of:

3 Wall Walks
Run 200m
15 Push Press 95/65#

 

Carly

Jen T. aka "Red"

Dana

 

 

There's a local Powerlifting Competition on June 9th....right around the corner from Spartan Performance!!  Jon Bernor and JD Health Club present the "Summer Showdown", an SSA Sanctioned Full Power/Ironman/Single Lift competition.  JD Health Club is located at 921-11 Lincoln Avenue, Holbrook.  There are numerous divisions according to age and weight.  You are welcome to compete!  For an application and further information please see us or click here.---George

 

 

9 Training Strategies For Knee Pain   "Less can often be more when it comes to dealing with pain, so remember that as you push forward. At the same time, an injury isn't an excuse to throw in the towel."--Ben Bruno for TNation.com

 

In Defense Of Fat   "The film is firmly rooted in current scientific research on Ancestral Health, a theory which proposes that the human body is not adapted to an agricultural diet, and especially not to the many processed foods in our daily lives. “In Defense of Fat” turns the microscope on media and medical research, deconstructing the “diet talk” that informs and misinforms while shaping our understanding of bodies, size, health."---Sarah Fragoso, Everyday Paleo