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CROSSFIT SUFFOLK *** Forging Elite Fitness
"Eva" Five rounds for time of: Post time to comments. Compare to 081223. Eva by CrossFit LA ...[wmv][mov] Don't worry Mike, that kettlebell is just as afraid of you as you are it! Devin sports a 20lb. vest when he wants to impress!
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
CROSSFIT SUFFOLK *** Forging Elite Fitness
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Compare to 090524.
From the Paleo Diet Newsletter:
"From Volume 2, Issue 2: "One of the major nutritional characteristics of ancestral human diets that has been almost totally ignored in both the lay and scientific literature is acid/base balance. Pick up the latest best selling diet book, be it a reincarnation of Dr. Atkins Diet Revolution, The South Beach Diet or whatever, and I can guarantee you that it will not even touch upon this crucial concept. Briefly, let me review the basic concept.
All foods upon digestion report to the kidneys as acid, base or neutral. Acid yielding foods are all cereal grains, meats, cheeses, fish and salt. The only base yielding foods are fruits and vegetables.1,2 Fats, oils and refined sugars are neutral, however because they typically displace base yielding fruits and vegetables, they are partially responsible for the net acid load in the typical western diet.3,4 There are a number of adverse health effects either partially or wholly caused by a net acid yielding diet including: osteoporosis, hypertension, stroke, calcium kidney stones, age-related muscle wasting, asthma and exercise-induced asthma.2-6"
Peary Raders Old School Training Another interesting look at the 20 rep squat routine and two others for the sole purpose of gaining muscle. These are NOT "bodybuilding" routines that rely on muscle group isolation.
Get your 10 bucks in for the gala Fourth Of July event. Celebrities, live music and Grucci fireworks WILL NOT be a part of this event, but you'll get to eat good food with good people and talk about getting fitter and how best to choke someone out! A good time will be had by all!!
CROSSFIT SUFFOLK *** Forging Elite Fitness
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Go heavy, run fast. Post time to completion and loads to comments.
The Post-WOD rest and debriefing
For those of you who were inquiring about the 20 rep squat program:
CROSSFIT SUFFOLK *** Forging Elite Fitness
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 090330.
MythBusters Vol.6 The series from TMuscle.com doesn't always apply to how we train, but it's always informative and usually entertaining!
High Carbohydrate Foods Can Cause Heart Attacks
CrossFit Journal Issue 21 This whole issue is dedicated to the Zone Diet. For those who want clarity quickly this is a great resource. Other great resources for nutrition: Chris Stroud's blog and Robb Wolf's blog.
Are you sad because none of your friends or relatives are doing a CrossFit workout on the Fourth of July? Don't be! We have the solution: The Fourth of July Barbeque hosted by Vamos brothers Brazilian Jiujitsu and Spartan Performance!!
Date: 7/4/09
Time: 2pm
Cost: 10 bucks due by July 2nd
Train then eat or just come out and eat!!
CROSSFIT SUFFOLK *** Forging Elite Fitness
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 081227.
THIS AND THAT
We are having a Fourth of July barbeque, as luck would have it, on the fourth of July. The festivities will begin at 2pm. You can workout then eat or you can just come and celebrate while you imagine how much better the food would taste if you worked out first. The cost is a mere $10.00 to cover the dead animals and other stuff we'll be consuming as well as the supplies. Make your payment by July 2nd please.
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Chalk- If you have the propensity to make a mess or spill chalk on the floor of the gym DON'T USE IT. I don't use chalk. I don't believe it's necessary. It's in the gym because some athletes have a different opinion then mine. We will expand the chalk receptacle to make it more idiot proof. If the expanded receptacle is still a challenge and chalk is strewn about then chalk will not be allowed in the training area. You will, however, be able to purchase your own, keep it in your vehicle and "chalk up" in the parking lot.
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"I DON'T KNOW IF I CAN DO THAT" has been said often by potenial new athletes this week. In recent weeks we have been told the workouts look intimidating.
First, NOBODY starts their training with the posted workout of the day. Newbies get the workouts scaled to their level of ability and conditioning. This means you will not have a workout that remotely resembles the workout of the day that you have observed, heard about or read about.
Second, the guy or gal doing a gazillion pull ups and pressing their body weight over their head could not do that in their first few months of training. Those incredible athletes you observed worked in a steady progression over a long period of time to achieve those results. Those athletes are regular people who train on a consistent basis and don't quit. There is no secret method or supplement. If we have anything that resembles a success "formula" it's this:
1. Get past your negative perceptions and fears about yourself and what you believe the training is or is not. Get past your fear of looking bad or funny....no one really cares. The other athletes and trainers are concerned about their own performance.
2. Try it. It will only cost you an hour of your life. If your not sure it will only cost you another couple of hours. The fear will be gone and you'll see that you are able to do this stuff.
3. Once you commit to training, progressively leave your zone of comfort. Learn the movements well then go a little harder and a little faster.
4. Stay the course. Persevere!
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In light of the above we will also readily state this: CROSSFIT IS FOR ANYBODY BUT IT'S NOT FOR EVERYBODY.
We train athletes that are physical specimens of athleticism and we train athletes that have physical issues. We train athletes that have "bad" shoulders, nerve damage in one foot, a broken collar bone, diabetes, over weight, over forty, over fifty, never-played-a sport-in-their-life, and got picked last in dodge ball during school years. Some of the above listed people are the best performers. They all have some key things in common:
1) They don't let society or "experts" dictate to them what they can or cannot do.
2) They understand that their mind controls their bodies and not vice versa.
3) They understand that they should not allow their bodies to atrophy because one section is damaged.
4) They understand that time waits for no man (or woman) and that they are going to advance in age being fit or advance in age growing weaker. They choose to be fit.
5) They enjoy challenging themselves.
We understand that there are people who enjoy the comfort of the same routine month after month. We understand that there are "gym rats" who just want to look impressive, but not wind up breathing hard after a workout. We realize there are people who never want to expand their comfort zone or face challenges. We know there are folks with poor attitudes about nearly everything and take great pleasure in complaining--constantly. We realize there are gym members who want to watch television in between sets of curls or who want to read while on the stationary bike. These are not "bad" people, but CrossFit workouts are probably not for them. We don't try to convince them otherwise. We allow them the chance to improve performance and get mentally stronger. We don't do the "hard sell". If you believe CrossFit isn't for you you're probably right.
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Questions, comments, complaints, editorials, ideas and suggestions ARE ALWAYS WELCOMED AND ENCOURAGED. There is a "comments" link below every post. Please use it.
Thanks!
Patrick attended his third Level 1 certification course last weekend at Guerilla Fitness in Montclair, New Jersey. While at the cert Patrick shattered his old personal records for "Fran" and "Grace".
"FRAN"- 2:23
"GRACE"-1:50
Congratulations Patrick!!
CROSSFIT SUFFOLK *** Forging Elite Fitness
5 Rounds for time of:
8 Box Jumps
8 Thrusters (65/95#)
8 Knees to Elbows
8 Pull-ups
This is a "sprint"....treat it like one. Blaze through with good form. If you're a stud or studette elevate the height of the boxes with bumper plates, increase the Thruster weight to 95/135#, and go chest to bar on the pull-ups!
How To Bench Press Correctly We don't do a whole lot of benching, but this video from Diesel Crew is a good instructional for correct form and not injuring your shoulders.
Frank Mir Interview from Bodybuilding.com If you have to ask who Frank Mir is don't bother clicking on the link.
CROSSFIT SUFFOLK *** Forging Elite Fitness
Front squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090504.
Former Marathon Runner Beating Diabetes Good personal account from a runner who assumed she was "healthy" and knew had to fuel her body.
8 Things Your Doctor Is Not Telling You
***We're having a Fourth Of July Barbeque at 2pm on Saturday July 4th. Come and workout and then eat cooked animals and other healthy stuff! Or just come to the BBQ! We're collecting $10.00 a person to buy food, beverages and supplies.*****
CROSSFIT SUFFOLK *** Forging Elite Fitness
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
Melissa
What's My Genetic Muscular Potential?
How Paleo/Primal Eating Improves Health
CROSSFIT SUFFOLK *** Forging Elite Fitness
For time:
pull-ups, 6 reps
sit ups, 6 reps
complex of squat clean, front squat, push press, 10 reps
pull-ups & sit ups, 9 reps
complex of squat clean, front squat, push press, 8 reps
pull-ups & sit ups, 12 reps
complex of squat clean, front squat, push press, 6 reps
pull-ups, sit ups, 15 reps
complex of squat clean, front squat, push press, 3 reps
Executing the squat clean, front squat and push press is one rep. Perform the three barbell exercises without putting the bar down once you have begun the rep.
Jared enjoys the limelight while Ana prefers to blend into the background!
Seven Secrets To Better Workouts
Gary Taubes Lecture The author of Good Calorie, Bad Calorie giving an hour long lecture
CROSSFIT SUFFOLK *** Forging Elite Fitness
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps (or Floor Press)
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Scale exercises, weight and reps as appropriate. Handstand push-ups will be scaled to a shorter range of motion or feet-elevated pushups.
Dave
