CROSSFIT SUFFOLK: “Bullet-Proof” Your Shoulders, Saturday’s Seminar!


CROSSFIT SUFFOLK: “Bullet-Proof” Your Shoulders, Saturday’s Seminar!

For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95 pound Barbell thruster
Knees to elbows





 Stop Jerking Your Deadlift         “Watch seasoned Olympic lifters. You see the same features – setting up into the movement, pull slack out of the bar, breathe in (if needed), then pull like hell and enjoy the fruits of a clean done well. But when amateurs try to get a head start on acceleration with a jerk before the clean, we see cranky necks and bars that travel too far forward of the feet with a forward lean of the torso and ankle drive.”—Dean Somerset for


Anyone interested in participating in the NYC Fittest 2013 Competition?  Check out the link and get back to us.  If anyone is interested we have to register our affiliate by October 6th so I need to know in the next 48 hours.  (That’s 2 days for the people who keep placing the bumper plates in the wrong pile and the person who keeps throwing paper towels in the RECYCLE CAN.)
Once registered, 4 qualifying events must be completed to test your fitness and make it to the finals. Qualifying events can be completed at participating Crossfit Affiliate gyms as well as by YouTube video submission. There is both a men’s and women’s division, so there’s no reason not you put yourself to the test!

After completing the qualifying events and testing yourself against the general competition, the top 250 men and 250 women* will be selected to attend the two day Finals in DUMBO, BROOKLYN the weekend of November 9th. 

The finals will be two awesome days of grueling workouts to crown the fittest in NYC. 

 *subject to size of qualifying pool.


Patrick C. is competing in the American Kettlebell Alliance Boston Open 2013 this Saturday!!  This is the AKA’s first event in Massachussets and Pat’s first kettlebell competition.  Good luck Patrick!







Saturday Seminar Series #2:  Cranky Shoulders? 

Presented by:  Jonathan Belmonte DPT of Max Effort Physical Therapy 

DateSaturday OCTOBER 5TH at 1:30-3:00 PM 

Location:        Crossfit Suffolk Gym

                         5006 Veterans Highway

                         Holbrook, NY 11741

Contact to Sign Up: Jonathan Belmonte (631) 275-8906

or e-mail:

Your shoulder is one of the most diverse joints in the human body.  For true performance there has to be a balance of stability versus mobility.  It means nothing in crossfit to be able to press your body weight and not be able to complete a full range pull-up or to have a perfect snatch with the PVC but can’t hold a 15# bar overhead.  Because of this delicate balance, we see a lot of nagging injuries in the shoulders with no pinpointed trauma.  This seminar is aimed to educate the crossfitter in the dynamics associated with the shoulder joint for increased controlled movement.

Seminar Highlights:

* Basic Shoulder Anatomy

* Basic Shoulder Kinesiology

* Mobilization and Stretching

* Strengthening and Biomechanics

* Q&A

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