Spartan Performance

CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090926.

AJ

 

Patrick

5 Big Reasons Why Everyone Should Train Like Athletes

Q&A With Boxing Trainer Freddie Roach

Align Yourself

As Waistlines Widen,Brains Shrink
 

CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 

5 Rounds for time of:

10 Hang Power Cleans

10 Sumo Deadlift High Pull

 

Im Bored

Attitude

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Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

Post time to comments.

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Danielle

 

Deep Survival With Laurence Gonzales: When Times Were Really Tough

Correcting Sacroilliac Joint Pain, Part 1

Treatment For Sacroiliac Joint Pain

The Hip Flexor Solution
 

CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 

TRAINER'S CHOICE

 

Lou

 

Chris

 

A Dream Interpretation: Tune Up For the Brain

Tabata Something Else

Does Your Stress Reliever Relieve Stress

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Reminder:  Sunday session at 10-11am....that means show up at 10 and begin your post-CrossFit day at 11am....somewhere else! 

CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 

TRAINER'S CHOICE

 

Three Football Speed Training Myths Busted  Good information even if you don't play football. Besides, we just really enjoy the exposing of a good fitness myth!  Author, Steve Morris, claims crossfitters are "strength is bad" fanatics.  Huh??? 

Officer Describes Firefight That Downs Hasan  Sgt. Mark Todd was the other responding officer last Thursday in Fort Hood.  His name didn't get mentioned in the first days after the act of terrorism, but he did a great job!   

Train The Mind To Run Right Through Winter

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"We remember those who were called upon to give all a person can give, and we remember those who were prepared to make that sacrifice if it were demanded of them in the line of duty, though it never was. Most of all, we remember the devotion and gallantry with which all of them ennobled their nation as they became champions of a noble cause."

   -President Ronald Reagan, November 11, 1988- 

 

Skill Development

or

Make Up Missed Workout

 

Take the opportunity to work on what needs improvement.  If everything needs work pick one to three things. 

 

Ronnie working on the Jedi Mind Trick to recover lost shoes!

Blood And Chalk Volume 2: Jim Wendler Talks Big Weights  NOT Work or Family Safe**  I like Mr. Wendler's attitude...."But here's a closing rant: one thing that no one talks about is how walking into a weight room tired, over-worked, stressed, and f**ked up but then succeeding is a true lesson in mind strength."

  The Truth On How Much Protein You Really Need Per Day To Build Muscle  The most comprehensive yet easy to understand article on the subject by Mike O'Donnell of Fitness Spotlight.

Athletes And Olympic Lifting  Chad Smith explains why Olympic Lifting is good and why his athletes DON'T Olympic Lift. 

 

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 090824.

We knew the workout was going to be tough when Mike put his cape on!

Herbert

12 Hamstrings Exercises For Hardasses

Your Brain On Junk Food

Why Fat Angers The Immune System
 

CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 

Run 5 K

Post time to comments.

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

Post time to comments.

Compare to 090719.

 

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?

Grazing Is For Cows

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: