CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
Elizabeth and Brad
PIMP YOUR PUSH UP: 3 COMMON MISTAKES AND 5 CHALLENGING VARIATIONS “.…..the quick fixes you can use right now to make your push up safer, more efficient, and much more effective.“—Nick Tumminello for Breaking Muscle
9 TIPS FOR DEDICATED LIFTERS “Yes, deadlifts, overhead presses, and farmer’s walks are really that important. And yes, squats and pull-ups are good, but if you can’t pull double bodyweight off the ground, press bodyweight overhead, and carry bodyweight for about 100 yards, let’s see if we can take care of that first, shall we?”–Dan John for TNation.com
TOP TIMES FOR “GRACE” YESTERDAY: John M.-2:20 Rx’d, and a 2:41 three-way tie for: John H., Jon B. and Melissa D–all Rx’d! Great job!
Workout of the Day
Back Squat
1X5 @ 40%1RM
1X5 @ 50% 1RM
1X5 @ 60% 1RM
10 minute AMRAP:
20 Russian kettlebell swings
20 sit-ups
200 meter run
Post your scores to the Whiteboard.
George,
great article from Dan John, “don’t get fat in the first place” lmfao
John,
Yes…so simple, but not easy. Dan John’s been around a long time so he can say that and get away with it!