Spartan Performance

CROSSFIT SUFFOLK  **  Forging Elite Fitness

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

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Bodies were strewn about in the wake of Fight Gone Bad....       

You Walk Wrong: How We're Wrecking Our Feet

CROSSFIT SUFFOLK  **  Forging Elite Fitness

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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Triathlons Can Pose Deadly Heart Risks

A Workout That's Fast and Furious and Not For The Faint Of Heart

Hardcore Athletes Drop The Gym For CrossFit

It's Cross Training For Life

CROSSFIT SUFFOLK  **  Forging Elite Fitness

IN MEMORIUM

Last week the Oakland Police Department (CA), lost four of its members.  They were fine men who died in the service of their city.  Two were motorcycle officers and two were SWAT officers.  The officers funeral was on Friday.  21,000 people attended including officers from all over the country.

The officers were killed by one person in two separate events at two separate locations.  The killer was a suspect in a 2007 murder and the  recent rape of a 12 year old girl.  The killer was allegedly a suspect in several other rapes as well.  In an unconfirmed report, but from a reliable source, the killer's parole recommendation (conviction for armed robbery and assault during a car jacking) was never let the killer back into society.  He was far too violent to be allowed to walk among society.  If this report was written as reported the author was tragically accurate.

The slain officers did nothing wrong tactically from what we can gather.  The killer was ultra-violent and did not care about anything including himself.  He assaulted the first two officers during a traffic stop and killed the second two during the raid to take him into custody.

We will never foget the sacrifice made by Mark Dunakin, John Hege, Daniel Sakai and Ervin Romans on March 21, 2009.  To our brothers and sisters of the shield in Oakland and to the families of the officers, we are deeply sorry.

CROSSFIT SUFFOLK  **  Forging Elite Fitness

Skill Development and Make Up WOD

 

Brian rowed furiously for 4 rounds of 800 meters...   

......the aftermath!

     

We don't use any of the exercises listed in the following article by Sean Barker, but we still get athletes asking about some of them.....new athletes that is:   5 Exercises You Shouldn't Be Doing

We've spoken of this before.  Active Release Therapy works very well for muscle injuries and chronic spasms.  We know one professional athlete that was told he needed surgery, but had ART done and the surgery was no longer necessary.  We had it done a few years back.  A problem plaguing me for two years was fixed with two ten minute sessions!

Active Release Therapy (ART) For Strength Athletes

CROSSFIT SUFFOLK  **  Forging Elite Fitness

10 rounds for time of:
10 Pull-ups
10 Ring dips

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Top performer tonight, Kevin finished every 800 meter run in 3:16 and under with a total of 19:15--including rest periods in between rounds.   

Some conversations are enhanced by raising the altitude of the

conversationalists!

   

Thank You For Guzzling Corn Syrup

Yoga For Grappling 

SEMINAR***

Wrestling Coach and World Champion TJ Hill will be presenting a Wrestling Takedown Seminar tonight, March 27th, 6pm at D'Arce Martial Arts, 1570 Brentwood Road, Bay Shore.  Cost is $20.00.

Coach: TJ Hill
15X National Champ
Jr. World Champ
2X Jr. World Runner-up
Pan Am Silver Medalist
4X Missouri HS State Champ
3X Asics First Team All American
NCAA D1 All American 2000

****SATURDAY SESSIONS: 11AM-12PM & 12PM-1PM*****

CROSSFIT SUFFOLK  **  Forging Elite Fitness

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

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SEMINAR***

Wrestling Coach and World Champion TJ Hill will be presenting a Wrestling Takedown Seminar Friday night, March 27th, 6pm at D'Arce Martial Arts, 1570 Brentwood Road, Bay Shore.  Cost is $20.00.

Coach: TJ Hill
15X National Champ
Jr. World Champ
2X Jr. World Runner-up
Pan Am Silver Medalist
4X Missouri HS State Champ
3X Asics First Team All American
NCAA D1 All American 2000

It's Time To Make A Coffee Run

CROSSFIT SUFFOLK    **  Forging Elite Fitness

Front squat 3-3-3-3-3 reps

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 The below photo and bench press description is from Gubernatrix-All Around Strength Training, a website that caters to women and strength training.   To clear up a misconception about women and bench pressing technique that came up during "Lynne" we've posted the following, written and demonstrated by a woman: 

Step 3: Lower the bar to the chest

"Before you start to move the bar, take a deep breath in and then lower the bar to your chest. If you don’t touch the chest, the rep doesn’t count."

To read the entire article or go to the Gubernatrix-All Around Strength Training website click the link:

How To Bench Press

A FEW WORDS ABOUT FULL RANGE OF MOTION:

"Full range of motion is important to getting stronger at functional movements. As coaches, we would much rather see scaled-back movements at full range rather than abbreviated prescribed movements. (ie. full range knees and hands over partial toes and hands push-ups) If it takes longer rest periods to get the full range push-up it is a "good trade". Do we want you to be fast? Yes. Do we want you to perform full range movements? Yes. I guess we just want it all."

 

--------------------------------------------Hardass Fitness-CrossFit Hawai, 2/23/09----------------------------

 

"Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating."

-------------------------------Greg Glassman, CF Journal, Issue 7, The Push Up--------------------------------

 

"Completing the full range of motion for every movement is of huge importance in the workouts. One of the reasons for this (and there are many) is that it makes it possible to measure your own progress. For example, let's say you complete the workout "Cindy" with 10 rounds but your chin only makes over the bar a few times and your chest never quite touches the ground on your push-ups. A few months later, you try it again but decide to make every rep legit and still get 10 rounds. You've still obviously made an improvement but it was unmeasurable (you got a score of 10 rounds both times.) By going for the full range of motion every time, you'll never have to wonder just how much you've improved!

Go fast, go hard, but make every rep count!"

----------------------------------------------CrossFit Ventura, 3/3/09---------------------------------------------

 

"The single most important thing we can do to improve performance is to get more range."

----------------------------------------CrossFit Santa Cruz, 1/31/09----------------------------------------------

 

CROSSFIT SUFFOLK  **  Forging Elite Fitness

Skill Development and Make Up WOD

 

CrossFit Suffolk's "Thinking Man"

 

Alex instructing the kickboxing class

   

10 Tips For Flawless Squatting

Girevik Magazine: Interview of Greg Glassman   (Not recent)

CROSSFIT SUFFOLK  **  Forging Elite Fitness

"Karen"

For time:
150 Wallball shots, 20 pound ball

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Another great article by Jon Gilson of Again Faster:    You'll Be Fine

Eating Food That's Better, Organic or Not

CROSSFIT SUFFOLK  **  Forging Elite Fitness

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

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We had a visitor yesterday, Dan from Syracuse, NY (between George and Patrick).  Dan did well on the WOD, in fact he was the big winner of the day edging out Devin by two seconds with 17:08!  Great job Dan and thanks for stopping by! 

Starting Strength: Basic Barbell DVD: The Trailer