CROSSFIT SUFFOLK *** Forging Elite Fitness
Run 5 K
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Compare to 091009.
OR
If you did not do it yesterday do The Filthy Fifty
Operation Pull For Hope On November 14th Gillian Mouncey will atempt 100 muscle-ups to raise money for Hope For Warriors. Please support her and this cause!
CROSSFIT SUFFOLK *** Forging Elite Fitness
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Keith
The Paleo Diet Blog Loren Cordain and his team have a brand new blog with a daily question and answer section!
How To Gain Weight And Build Muscle The Primal Fitness way.
She Ran To Gunfire And Ended It Our condolences to the families of the soldiers killed and injured at Fort Hood on Thursday.
On a positive note Sgt. Kimberly Denise Mulvey did what every cop should do during an active shooter/terrorist situation. As the NY Times article asserts, the good sergeant ran toward the danger, not from it, and stopped the threat by using deadly force. Sgt. Mulvey is a hero, but more importantly, she is a good example of what cops do and what they are supposed to do--run toward the danger when others are running from it.
The unitiated and unappreciative will say, "What's the big deal, that's her job".
The big deal is Sgt. Mulvey could have taken her time, evacuated people in danger, set up a perimeter, make observations and report back to her headquarters while waiting for a SWAT team to arrive. She didn't. Sgt. Mulvey was the "SWAT" team at the moment. She did not wait for reinforcements. She didn't wait for a member of higher rank to tell her what to do. She took action. The most difficult action a cop ever has to take. When the "flock" is running from the "wolf" the "sheepdog" has to run toward the wolf knowing full well the wolf may run or stand its ground and try to kill the sheepdog.
This "wolf" tried to kill Sgt. Mulvey, but Sgt. Mulvey was the one who stood her ground, getting shot in the process. Sgt. Mulvey engaged with ferocity and ended the carnage. Good for her!
We salute Sgt. Mulvey and her partner(we haven't learned the partner's identity yet) for their action on Thursday! They make us proud to be a part of the Big Blue Family!
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The other robot voice video was so popular we just had to post this one! We saw this one on Tony Gentilcore.com
CROSSFIT SUFFOLK *** Forging Elite Fitness
As Many Rounds As Possible In 20 Minutes of:
Push Press, body weight, 3 reps
Burpees, 6 reps
200 Meter run
When training one should remain relaxed. To achieve relaxation one should keep the eyes "light" and the facial expression "calm". One should reflect total peace and serenity..............
Are Omega 6 Fats Really That Bad?
Injury Incidence and Prevalence Among Elite Weight and Power Lifters
Defending Olympic Lifting Movements For Athletes, Strongmen and Powerlifters
Koklyaev is mentioned in the above article....so here's a video:
CROSSFIT SUFFOLK *** Forging Elite Fitness
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Chessa
Bob
The Best Exercise You're Not Doing Not the case if you train at CrossFit Suffolk!
CROSSFIT SUFFOLK *** Forging Elite Fitness
“Christine”
3 Rounds for time of:
500M row
12 BW deadlifts
21 box jumps
The above workout comes from CrossFit Santa Cruz Central.
Check out the very young athlete in this video. There seems to be some controversy over whether or not this child, being trained to perform such feats at an early age, is the subject of abuse. We don't know much about the boy or his family, but his body control is excellent. We must admit, however, when the kid poses and scowls it's a bit creepy. We report you decide!
Pushing Past The Pain Of Exertion Basically an unnecessary article if you're a CrossFitter, but you can pass it to your friends who read while on the treadmill.
CROSSFIT SUFFOLK *** Forging Elite Fitness
Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters
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Somehow Stone's head shrunk over the weekend!
CROSSFIT SUFFOLK *** Forging Elite Fitness
NEW SESSION TODAY AT 10AM*****
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090810.
Things You Should Know About Hand Sanitizers
CROSSFIT SUFFOLK *** Forging Elite Fitness
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
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Keith
Vic and Joe
Can The Body Digest More Than 30 Grams Of Protein At One Time?
Primal Blueprint Fitness Standards
CrossFit Journal #21 Courtesy of CrossFit.com The entire Journal is dedicated to the Zone Diet and how to apply it. Make a hard copy...you'll need to reference it while in the kitchen.
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NEW SESSION TOMORROW (Sunday) AT 10AM-11AM
CROSSFIT SUFFOLK *** Forging Elite Fitness
3 Rounds for time of:
20 Dumbbell Thrusters
500 Meter Row
20 Box Jumps
Lou....The Warrior
George& Lisa with Jackie and Lou
We were visited yesterday by our good friend Lou Hayes and his lovely wife, Jackie. You have probably read some of Lou's work from The Trinity Training Group and he had an article published recently in the CrossFit Journal.
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We were watching a special on Animal Planet that featured obese animals. Here's what they all had in common:
They were taken care of and sheltered by man.
They didn't move around very much.
They ate people "food".
Most of them did not live very long. One large racoon had a thyroid problem. C'mon...really? A thyroid problem...why is it no wild racoons have thyroid problems?
Many of the "pet" owners were....ready for this....obese as well.
The amazing thing about the show is they never attributed the obesity to the fact that the animals were eating a mostly processed food diet and they were getting very little exercise.
Do you think these pets are too large for the same reasons many people are obese...poor diet and little exercise? Hmmmmmm.
If it hasn't been done yet someone should jump on the concept of Paleo For Pets!
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CROSSFIT SUFFOLK *** Forging Elite Fitness
"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
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Congratulations to Lindsay....she did her first PULL-UP last night!!!!!
Get Ready For The Workout Of Your Life
CROSSFIT SUFFOLK *** Forging Elite Fitness
Back Squat 5-5-5-5-5 reps
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On a Friday night most couples go to the movies or out to dinner....not Pete, Jen, Vinny and Jen II...these folks prefer to spend a nice quiet evening engaging in a relaxing session of Fight Gone Bad
Stone rows hard enough to generate energy expressed as bright light shining through his eyes...and that's with his gi on. You should see when he rows "no-gi"!
On October 17th Larry and Devin Ford competed in the Mid-Atlantic Hopper Challenge, a CrossFit competition started last year in the Baltimore, MD area. The challenge started as a friendly competition between affiliates in the Mid-Atantic region. Now the challenge attracts competitors from numerous states. The Challenge proceeds are donated to The Wounded Warrior Project!
The official results are finally in and out of 190 competitors Larry came in 8th and Devin came in at 29th! Congratulations guys! Chris Karas from Potomac CrossFit in Virginia, brother of our very own Lindsay Karas, came in 20th! Congratulations Chris!
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Support CrossFit athlete, Gillian Mounsey, as she supports our military personnel and their families. Gillian is attempting 100 muscle-ups in an hour to raise money for Hope For The Warriors on November 14th!
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Sunday sessions starting this week!! 10am-11am
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The long awaited, critically acclaimed, brand new CROSSFIT SUFFOLK/SPARTAN PERFORMANCE T-Shirts are in!
* Be the first kid on your block to get one!
* Sure to be a collector's item!
* Avoid the pain and suffering that may accompany not owning your very own CrossFit Suffolk/Spartan Performance T-shirt!
* Great to workout in or just wear to job interviews, big dates, court depositions and weddings!
* Not sold in stores!
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Advanced Glute Training from TMuscle.com...IF YOU'RE AT WORK BE ADVISED...numerous scantilly clad women....some of your co-workers may not believe you read TMuscle.com for the articles!
How Our Modern Lifestyle Causes Vitamin And Mineral Deficiencies
CROSSFIT SUFFOLK *** Forging Elite Fitness
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
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Scaling as necessary: Modified Muscle-up, push ups with feet elevated to some extent and lighter kettlebell.
Mike
Andrea
Bigger, Better, Faster, Longer Chris Shugart from TMuscle.com speaks to strength and conditioning coach Dan John. We usually enjoy Mr. John's commentary, but he struck a nerve this time.
Dan offered this gem: "
• Conditioning? Conditioning for what? Nothing drives me more crazy than a cop saying he has to be ready for anything. Ninety-nine percent of the problems he encounters will be answered by that badge, that gun, and that car. That one percent? Okay, I get it. So learn how to defend yourself against knives or whatever. But I despise this idea of "ready for anything." There's no way I, as a coach, can help support you with that goal.
• Hey, maybe a flying saucer lands on your police cruiser and aliens attack you. I don't know of a conditioning plan to help you with that. What is the "UFO Landing On Your Car Special Workout?" Maybe CrossFit has one for that.
Mr. John I realize you have forgotten more about strength and conditioning than I've ever learned, but I know a thing or two about police work. You see Dan ready for anything means having to sit in a car for hours then suddenly having to leave said car and chase down some scumbag drug dealer, thief or robber then possibly fight with him.
Ready for anything might mean having to pull a large unconscious man from a burning car as other motorists go about their day. My 4'11", 110lbs., wife didn't learn any technique for this. She had to rely on her strength and conditioning.
Ready for anything might mean having to respond to a bank robbery where the assailants are not only armed with machine guns, but are wearing bullet resistant "armor". An event where people are being wounded left and right...an event that went on for over half an hour. An event that required cops to sprint, shoot, duck for cover, and drag wounded people to safety without being injured or killed. Now that's an athletic event. Speak to the members of the LAPD involved in the North Hollywood bank robbery incident.
Of course ready for anything might mean having to run up 80 somewhat floors of the World Trade Center on September 11th 2001 and help citizens down the stairs to safety. I can direct you to some of those officers.
Ready for anything might mean having to defend yourself with one arm because the other one was nearly taken off by the assailant's bullet fired from a rifle at relatively close range. You can speak to FBI Special Agent Ed Mireles about this one.
If the real big cities aren't your thing I can have you speak to a law enforcement official in your neck of the woods...right in Ogden who has won multiple shootouts with bad guys...in Utah and in Afghanistan. There you'll find a man who knows a little about conditioning. His conditioning leads to victory because he understands that coming in second means being killed. He understands being "ready for anything".
You see Dan while police work is largely uneventful when there is an "event" there is usually little warning and more importantly little information to go on. When a cop says "I need to be ready for anything" he means "I don't know what's going to happen, how it's going to happen or when it's going to happen. I only know that IF it does happen I need to be able to respond with speed, power, agility, strength, balance, stamina, endurance, accuracy and coordination.....oh yeah..and a whole lot of luck".
The alternative is to have the mindset that nothing eventful is going to happen. That the shield, gun and car will resolve whatever issues come along. This thinking is called denial and a reliance on hope. Denial is for sheep and hope is poor strategy.
CrossFit does a good job of preparing law enforcers and military personnel for the athletic requirements of being in a life and death situation and winning. Even CrossFit detractors admit this much. CrossFit was one of the first, if not the first, fitness organizations to address police officers and soldiers as "athletes". If I had to "do battle" in the company of another officer I'd feel a whole lot better knowing that other officer is a CrossFitter. Not only will I know he's in good shape, but I'd also know that he's got mental toughness to go along with it.
If ever a police officer approaches you for training and tells you he needs to be "ready for anything" hopefully you ask the right questions to elicit a more articulate explanation. Should the officer not articulate his fitness goals feel free to contact me.
I don't mind helping a police officer, especially one that wants to be ready for anything. Hopefully you"ll never need a police officer for help during a bad situation. You may have to rely on an officer who can only handle the mundane things instead of one ready for anything.
By George Demetriou
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By Popular Demand....
BRAND-SPANKING NEW MORNING SESSION ON SUNDAYS FROM 10AM-11AM
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Support CrossFit athlete, Gillian Mounsey, as she supports our military personnel and their families. Gillian is attempting 100 muscle-ups in an hour to raise money for Hope For The Warriors on November 14th!
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Results for those who did "Michael" as prescribed:
Sean: 21:21
George: 23:54
Mike V.: 26:20
Matt D.: 26:40
Tom T.: 26:48
Pat A.: 27:42
Matt S.: 30:00
Jane: 30:23
Lisa did the workout using the GHD for sit-ups in 26:00!
