CROSSFIT SUFFOLK *** Forging Elite Fitness
5 Rounds for time of:
3 Hang Power Cleans
10 pushup rows (hands grip dumbbells while performing pushup, then "row" the dumbell in the right hand, then "row" the dumbbell in the left hand, making 5 rows per hand)
7 Knees to Elbows
"Rows"- Pulling dumbell from floor to your side, keeping elbow tight to body as you "row", while remaining in a pushup position
Tricia stays calm while Steve loses his head!
Grip Training For The Deadlift
CROSSFIT SUFFOLK *** Forging Elite Fitness
For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.
Post time to comments.
Scaling: Being able to kip shouldn't mean abandoning the "strict" pull-up. That said, if you are unable to perform the prescribed amount of pull-ups in "strict" form reduce the reps or mix kipping with strict. Use jumping and bands when appropriate.
Although the description states "nose to floor" we generally find "top of head to floor" better for keeping the body straight. It appears that "nose to floor" causes the head to lift and the back to over arch. Over-arching creates greater stress on the lower back, quicker fatigue and loss of balance.
Scaling the HSPU involves placing something on the ground underneath your head to shorten the range of motion or resorting to one of the other push up variations. -GD-
What Cavemen Could Teach Us About Good Eats
Long Arms, High Hips, Strong Deadlifts
Olympic Weightlifter Unexpectedly Gives Birth During Training Session Don't you hate when you're training and you're focused on the lifts, the lifts...nothing else, and POW!!, a baby pops out! Yeah...I hate when that happens.
Five time World's Strongest Man, Mariusz Pudzianowski made his mixed martial arts debut on December 11th and won! The fight isn't all that special except for the fact that one of the strongest men on the planet is doing the striking and kicking. One can't help but imagine what it will be like if Mariusz develops a superior skill set!
CROSSFIT SUFFOLK *** Forging Elite Fitness
Back Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090420.
CROSSFIT SUFFOLK *** Forging Elite Fitness
Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell
Post rounds and fractions of rounds completed to comments.
Strength Coach Ken Blackburn Interview
Training With A Newborn Excellent post by Ross Enamait. For those of you with newborns and those of you who'll be there soon enough!
CROSSFIT SUFFOLK *** Forging Elite Fitness
Deadlift
5-5-5-5-5
How To Harness Brain Neuroplasticity For Extreme Human Performance
Fit Teenage Boys Are Smarter But Muscle Strength Isn't Secret, Study Shows
REMINDER: THERE WILL BE NO SUNDAY SESSION ON DECEMBER 13TH. SUNDAY SESSIONS WILL RESUME ON DECEMBER 20TH.
CROSSFIT SUFFOLK *** Forging Elite Fitness
Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.
Post impressions to comments.
Miranda Gets Inverted on the Rings - video ... [wmv] [mov] from CrossFit.com
Scaling: Do Skin-The-Cat if unable to keep body straight. If turning upside down is an issue perform inverted ring rows. If any of this sounds like a foreign language fear not--we will teach you, you WILL learn!
Amie
George has "locked on" to the pull-up bar!
Four Secrets To Beating Stress To Build Muscle
Eat Stop Eat vs The Warrior Diet
The Chalk Conundrum courtesy of CrossFit Invictus. Read it, learn it, live it!
CROSSFIT SUFFOLK *** Forging Elite Fitness
5 Rounds for time of:
10 Power Snatches
5 Enhanced Box Jumps (higher than 24")
Scaling: Do your standard box jump or throw bumper plates on a box to make it higher than the standard 20 or 24".
Andrea
Alex, Stone and Pepio: Three The Hard Way
The Tao Of Martin Rooney: 12 Principles For Getting The Body You Want
CROSSFIT SUFFOLK *** Forging Elite Fitness
2 Rope Climbs then:
As many Rounds As possible In 12 Minutes of:
4 Power Cleans
5 Pull-ups
6 Burpees
Long Term Physical Activity Has An Anti-Aging Effect At The Cellular Level
A Simple Pushup Routine For A Deeper Understanding of the Hardstyle Method
CROSSFIT SUFFOLK *** Forging Elite Fitness
For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups
Post time to comments.
Photo is courtesy of The National Geographic Channel. Franz Myllner, a strongman competitor was featured on the show Humanly Impossible where he held back the Shelby Mustang shown below for 6.7 seconds. Great show if you are a student of human performance! The scientists on the show go on to explain that while Franz can only curl 205 lbs. he is able to hold the car back by engaging the muscles of his arms, chest, shoulders, back, abs, glutes, and legs to work together in a "muscular chain". Go figure...Franz didn't use his biceps only!
You may never have to hold or pull a moving muscle car, but if you do it's good to know that working out your entire body as one unit prepares you for real life exertion.
CROSSFIT SUFFOLK *** Forging Elite Fitness
Split Jerk 1-1-1-1-1-1-1 reps
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Compare to 090318.
Mike
Essential Hip Mobility Movements-How To Warm Up Excellent work from Diesel Crew!
15 Ways To Start Simplifying Life
Why Sitting In A Chair Hurts Your Back-What You Can Do To Prevent Back Pain
CROSSFIT SUFFOLK *** Forging Elite Fitness
Trainer's Choice
Patrick is mustering all the mental power he can...here he is telekinetically lifting the bar off the ground.....AMAZING!
CROSSFIT SUFFOLK *** Forging Elite Fitness
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
Post time to comments.
On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.
Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
This workout is in honor these soldiers, one month after the murderous rampage. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.
A Killer Substitute For Heavy Squats
CROSSFIT SUFFOLK *** Forging Elite Fitness
Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions
Post time to comments.
Substitute for rowing 1000 meters: SDHP w/45 lbs. for men, 30lbs. for women
Substitute for Back Extensions: Good Mornings or Supermans
Shoes, Sitting and Lower Body Dysfunctions
