CROSSFIT SUFFOLK   ***  Forging Elite Fitness

Double Alternating Tabata Cycles-8 Minutes of:

Push Press (75/55)

Hang Power Cleans (75/55)

Start with Push Press for 20 seconds, 10 seconds of rest, Hang Power Clean for 20 seconds, 10 seconds of rest, continue this pattern for 8 minutes.  Count total reps of each exercise.




This was a banner week for Hector.  For those of you who don't know, Hector's pelvis was crushed from an accident in Iraq while serving with the Marine Corps.  One of his legs is significantly shorter than the other and he cannot feel his right foot.  Hector gets around in a wheelchair.  He can "ambulate" which is to say he can sort of walk for a few "strides"….according to doctors.  For the first time in over a year of CrossFitting Hector walked 68' (340' total) for 5 rounds as part of his workout.  He had no assistance and used no devices for support.  The walks were combined with 30 squats and 20 weighted pull-ups (back pack with plates in it.)  Hector stumbled and fell a couple of times, but got up on his own and finished the workout.  Watching Hector walk had a surreal quality to it, especially during a workout.  Another inspirational event provided by Hector.  Oh…and before Hector did the workout he did two muscle ups.  He did his first muscle up a few days ago.  Congratulations Hector!!


Do you recognize this food carrier?  It's been hanging around the gym for at least a week.  We are offering a reward for anyone who can provide information that will lead to uniting the big lunch box with its rightful owner.  All information will be kept confidential.  We promise not humiliate the owner……too much.  You have 24 hours to claim it.  After the 24 hour period we will donate the carrier.  Don't delay–call today!



Here's How You Really Improve Health Care

Making Men

1 Response

Leave a Reply