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CROSSFIT SUFFOLK *** Forging Elite Fitness
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
Post time to comments.
Compare to 080409.
Motley Crew.....it wasn't easy getting this group to stop moving long enough to capture the moment, but somehow we pulled it off!
***SESSIONS AT 10AM-11AM & 11AM-12PM TODAY***
CROSSFIT SUFFOLK *** Forging Elite Fitness
Muscle Ups for time
or
Pull ups and ring dips
The Patchogue/Bayport crew just before leaving Albany...from left to right, Ryan, Tim, Brian, Chris and Pat.....good work guys!
Larry and Devin in Albany
****SATURDAY SESSIONS: 10AM-11AM & 11AM-12PM****
Waking Up Without An Alarm Clock
The Fear of Looking Bad
We've seen it. We've experienced it. We know of its existence.
The Fear of Looking Bad.
When someone claims to want to do something positive and productive, but challenging, the thing that often holds them back is the fear of looking bad. The fear of looking bad occurs when the potential athlete looks over at the top tier athlete and begins to compare himself/herself to that athlete. What is often overlooked is how the top tier athlete began and what struggles they went through. Instead of comparing, the new athlete should look at the top tier athlete as a "compass"- as in the direction you'd like to go in.
The only way to overcome the fear of looking bad is to acknowledge that you may struggle. That's okay. In fact, it's good. One need also come to the realization that EVERYONE is really focused on their own performance, regardless of what level of athlete they are, and they're not really thinking about the performance of the new athlete except to offer helpful advice.
All athletes respect the fact that any new athlete is "in there with them" and is willing to learn and struggle. Regardless of what feats you are able to perform or not perform once you join "the club" and are willing to work you're accepted. The only thing that could change this fact is constant whining or an over-inflated ego.
If you read this and are considering CrossFit or considering martial arts training, but are concerned about how you'll measure up the only way you'll know is if you give it a try. If it's not for you then so be it. The worst thing one can do is look back and wonder what would have happened if they would have tried. Don't let the fear of looking bad hold you back from something that will probably help you for the rest of your life.
We all have a little bit of The Fear of Looking Bad. The goal is to acknowledge it and move past it. No one was ever seriously injured or killed because they "looked bad". Most of the time nobody ever notices or it's just your perception anyway.
CROSSFIT SUFFOLK *** Forging Elite Fitness
Thruster 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090128.
Devin and Joe from CF Old Bethpage
Devin and Joe getting through the power cleans
Chris
Add 20 Pounds To Your 1RM Today
The Nutritional Characteristics Of A Diet Based Upon Paleolithic Food Groups
CROSSFIT SUFFOLK *** Forging Elite Fitness
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 0900410.
Jennifer Marshall from CF I3E in Huntington
Jennifer going chest to bar! Jennifer and her husband Dennis are the coaches at CF I3E.
Some of the top performing ladies at the Northeast Qualifier
If your new to Spartan Performance check out the "Getting Started" link in the sidebar!!
CROSSFIT SUFFOLK *** Forging Elite Fitness
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Compare to 090303.
The CrossFit Games Northeast Qualifier was a great experience for Larry, Devin, Brian, Ryan and Chris. They didn't finish in the top 5, but they performed well, giving all they had! It was an exciting weekend!
The event ran very smoothly thanks to CF Albany, CF Boston and CF South Brooklyn. Thanks to all involved! Many thanks to the judges for volunteering and doing a great job!
Larry getting "hang-time"
Chris about to attack the Thruster/Burpee workout
Devin at the top of the thruster as Brian Degennaro (red judge shirt) and Dave Osorio (CF South Brooklyn coach and a NE Qualifier coordinator) look on.
Ryan pulling chest to the bar
Brian, "in the zone", finished this event in under 13 minutes. Most competitors were unable to finish within the 15 minute time limit. The event consisted of: 10,9,8,7,6,5,4,3,2,1, reps of 155lb. power cleans, pull ups, and 53 lb. kettlebell swings for men. The women's weight for the power cleans was 105lbs., 36 lbs. for the kettlebell swings. The pull up standard, for men and women, was chest to bar.
For more info check CrossFit Northeast Qualifier
CROSSFIT SUFFOLK *** Forging Elite Fitness
Make Up A Workout That You Missed or Skill Development
If you didn't do the WOD that is actually the first workout for the Northeast Qualifier today we suggest you try it and think of Larry, Devin, Brian, Chris C. and Ryan as you're doing it! Good Luck guys!
As many rounds as possible in 12 minutes of:
Thrusters, 5 reps
Burpees, 10 reps
The prescribed weight for the Thrusters is 135 lbs. for men and 95lbs. for women. Scale it to 115, 95, 75 or less as necessary.
Scientist and Stone
SESSIONS AT 9AM-10AM & 10AM-11AM TODAY!
NO SESSIONS ON MEMORIAL DAY
How To Fight (Video) We first saw this on CrossFit One World's website (thanks Freddy!) Ronnie, this one's for you.....
CROSSFIT SUFFOLK *** Forging Elite Fitness
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
****SATURDAY SESSIONS AT 9AM-10AM & 10AM-11AM
NO SESSIONS ON MEMORIAL DAY
Good Luck to Larry, Devin, Brian, Ryan and Chris C. at The CrossFit Games Northeast Qualifier this weekend!!!
Top 3 Missing Components Of A Strength Program
Raising The Bar Introduction by Dave Tate of Elite Fitness Systems
MythBusters Vol. 5 Scroll down to the myth about Over-training, by Craig Weller. Weller's comments are interesting and relative to how we train.
CROSSFIT SUFFOLK *** Forging Elite Fitness
As many rounds as possible in 20 minutes of:
5 Hang Power Cleans (95#/65#)
10 Knees to Elbows
15 Kettlebell Swings
Hang Power Clean... [wmv] [mov]
CROSSFIT SUFFOLK *** Forging Elite Fitness
Four rounds for time of: Post time to comments. Compare to 081107.
Run 400 meters
50 Squats
CROSSFIT SUFFOLK *** Forging Elite Fitness
Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps
Post time to comments.
Ronnie
Dave Tates Six Week Bench Press Cure
Breathing During Weight Training
It's finally upon us---this weekend is the Northeast Qualifier for the CrossFit Games. We have five members competing: Larry, Devin, Brian, Ryan and Chris. There are over two hundred athletes competing for the Northeast Region and only five spots available for men and five for women!
***Starting after the Northeast Qualifier this weekend there will be expanded program changes. Watch for the news!***
