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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.
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The Sport Of Kettlebell Lifting
Secrets Of The Blue Zone: Where And Why People Live Long And Well
CROSSFIT SUFFOLK *** Forging Elite Fitness
7 Rounds for time of:
3 Power Snatch
6 Sumo Deadlift High Pull
9 Pull-ups
12 Box Jumps
Planche Push Ups and pull ups, 21-15-9 (video) Start working on your planche push ups!
CROSSFIT SUFFOLK *** Forging Elite Fitness
As Many Rounds As Possible (AMRAP) in 20 minutes of:
10 Ring Dips
10 Kettlebell swings (54/36#)
20 Double Unders
Skill Work: Rope Climb
Two New Ways To Keep Your Mind Sharp
Price of Obesity: $147 Billion For Health Care We were at a local chain-restaurant recently for a "cheat" meal and were disgusted by the amount of people who were not just overweight, but completely obese. We're talking about people in their 20's under six feet tall weighing over 250 pounds. Mush, not muscle. We estimated one young lady to be approximately 5'4" and well over 300 pounds. As we walked to our table the other patrons could be heard asking one another what we fit folks were doing in their restaurant. Actually that didn't really happen, but we did feel like invaders from the Land of Fitness.
Seriously, many of the patrons of the restaurant on that particular night are the ones who will end up with the diseases and health issues described in the article. It doesn't have to be this way. There is so much sound nutritional information available...there is no need to commit slow, long-term suicide using a fork, a spoon and a knife.
CROSSFIT SUFFOLK *** Forging Elite Fitness
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
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Ronnie not only has a great press, but his war face has struck fear into the hearts of many an enemy!
Do Not Try This At Home: Real Life Spiderman (article) After reading check out the youtube.com video
Vibram FiveFingers Give Your Feet A Workout
CROSSFIT SUFFOLK *** Forging Elite Fitness
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090609.
Hector
Hector last July....about 70 lbs. ago!
SIMPLY AMAZING
One of the top performers and definitely the most improved athlete at CrossFit Suffolk is Hector Delgado. Hector came to us about a year ago. Hector is a former Marine who was injured in Iraq. He suffered a crushed pelvis, extensive damage to his body and legs and nerve damage to his right foot to the extent that he cannot feel it. He weighed about 220 lbs. and was physically weak.
Upon working with Hector it struck me that his 220 lbs. must be because his heart was so huge. He was obviously in pain when he began to learn the exercises and workout, but he never and I mean NEVER complained. When he began training, Hector was unable to do more than a few push ups and sit ups. The weight he would lift was either 5 or 10 lbs. depending on the lift. CrossFitting was extremely difficult for him at best, but he would continue to train on a regular basis. It didn't take long before he began eating properly. Hector's excess weight was vanishing by the week.
Fast forward to the present...Hector is stronger than he's ever been and he weighs 150lbs. He is walking much more and he whips his wheelchair around like a high performance athlete. Hector swims and rides a hand-cycle as well as trains in Brazilian Juijitsu! In the last year Hector has also scuba dived, sky dived and water skied.
It is an honor to help train Hector and we are fortunate to have him at our box. When potential athletes come in and express concern because they have a "bad" shoulder or a "trick" knee they are told their concerns can be worked with or around and they are told about the athlete with the crushed pelvis and wheelchair. This usually ends the "physical ailment" excuse.
We are constantly amazed at what Hector has accomplished. Hector is noticeably stronger, fitter and leaner every week. Hector's performance during the workouts is nothing short of awe inspiring!
CROSSFIT SUFFOLK *** Forging Elite Fitness
Complete as many rounds as possible 20 minutes of:
10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions
Post rounds completed to comments.
7 Best Ways To Relieve Muscle Soreness
Olympic Weightlifting Inspirational (video)
Human Potential Another great piece by Craig Weller of Barefoot Fitness. Weller is one of our favorite writers in the fitness field because he goes beyond the physical. Weller explores the "inner athlete", the spirit and the mind of those who are interested in performing better.
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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Patrick did yesterday's workout as rx'd in 12:31!
Sean just joined us and jumped right into the action!
Where Are All The Healthy Grains?
CROSSFIT SUFFOLK *** Forging Elite Fitness
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 090414.
Chris M.
Alex
How Can Eating Excess Protein Raise Blood Glucose
Fedor Emelienenko Workout Watch how one of the greatest mixed martial artist trains. Fedor uses dumbbells, kettlebells, a pull up bar, sledge hammer and tire....and that's it as far as equipment goes. Of course he does his road work, pad work and sparring as well. The training is done in what looks like a playground in a park. You don't need a ton of equipment and machines to train like a professional athlete. You need heart, commitment, and a good attitude!
CROSSFIT SUFFOLK *** Forging Elite Fitness
3 Handstand Push Ups
5 Power Cleans
7 Pull Ups
Post times to comments.
Make the Power Cleans heavy. Studs and studettes make the pull ups chest to bar.
James went from a max deadlift of 185lbs. to 320lbs. in three months. Good work James!
Tomaso
Larry finished the Filthy Fifty in 17:05 Monday night. Outstanding!
CROSSFIT SUFFOLK *** Forging Elite Fitness
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
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Cathy sporting the post-workout smile!
