CROSSFIT SUFFOLK   ***  Forging Elite Fitness


Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Scale as weight as appropriate.

Alternative:  Do Sunday's Workout Of The Day




WOD Demo with Greg Amundson – video [wmv] [mov]  From CrossFit.com


Slow Walkers With Wimpy Handshakes Die Early

Sekrit Paleo Outposts NYC   We knew it just a matter of time…..Paleo is becoming so popular that you can now find places to eat in Brooklyn and Manhattan, according to Melissa Mcewen of Hunt, Gather, Love, that cater to the Paleo crowd.  Now it's just a matter of time before this trend moves east to Long Island.  Hopefully it happens sooner rather than later!

7 Steps To Eliminating Joint Pain


Muay Thai Boxing Champion MEHDI POUROSKOUI is presenting a 4 hour seminar covering stand-up skills for Thai and MMA at Vamos Brazilian Jiujitsu on September 19th, 1-5 PM.

Pouroskoui is one of the few North Americans who has had the honor of fighting the Thai champions in their country at Lumpinee Stadium.  Here's a review from Kombat Arts Blog on a seminar Mehdi presented last year.

Mehdi isn't only a great combat athlete, but he's a highly regarded coach as well.  He is the founder and head instructor of KB-One Thai Boxing/Kickboxing.

Seminar cost is $95.00.  Pre-registration cost is $85.00 (by 9/12/10).  Bring a friend for an additional discount.  Mehdi doesn't get to our area often so take the opportunity now.  All experience levels are welcome…please bring the appropriate protective gear.

For further info or to register contact: WR at 212-255-1040.  You can also register at Vamos Brazilian Jiujitsu, 4713 Vet's Highway, Holbrook.



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