28
Nov

CROSSFIT SUFFOLK   ***  Forging Elite Fitness

 

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

 

PB265415 

 

Hardest Core Exercise Part II  "For our next exercise, we’ll give a shout out to the guy with one of the best known six-packs in the biz – Bruce Lee.  No one can deny his world-class physique.  But unlike most guys, he was not only ripped, he was strong.  And one of the reasons for his strength was some of the advanced bodyweight exercises he used in his training.  One such exercise was the Dragon Flag."–Jim Smith, Diesel Crew

The Impact Of Joint Mobility On The Nerve Level  "So think about this: your heel is elevated (the point of initial impact of your body and the earth). To propel you forward, the energy transmits up to your knee, but with an elevated heel the knee is already pitched forward. In a barefoot step, the knee starts from extension, then flexes, then goes into full extension. In a heel-raised knee, the knee starts in flexion, goes to semi-extension (in other words: still in flexion) then finishes in flexion. There's no good chance for the knee to go through its full range of motion. So you're selling your mobility short here, at the first joint up from the ground. This means you have knee and low back painYour shoes are limiting your mobility and this is the reason you have knee and back pain. There is nothing wrong with your knee, it's over-working because you chose some silly shoes."Sara Cheatham

The Incredible Flying Nonagenarian  "And the one getting all the attention was {Olga} Kotelko. She is considered one of the world’s greatest athletes, holding 23 world records, 17 in her current age category, 90 to 95."-Bruce Grierson, NY Times

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