CROSSFIT SUFFOLK  **  Forging Elite Fitness

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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By Lee

A new year is upon us and once again most of us will or have been indulging in the many goodies put out by family at gatherings or friends at office functions.   After all it's the holidays right?  You should enjoy.  We will all be ringing in the new year beside our most loved ones celebrating and remembering those terrible times along with those many wonderful moments. 

Some of us  will begin the New Year with new resolutions.  Resolutions we hope to keep!  Resolutions we plan to keep.  Oh no, this year will be different  some of us will say…I really mean it!!  For many the main resolution  will be to get in better shape.  I have already heard it from several people!  I also heard it last year..and well, the year before and well you get the picture.

 The problem with that particular resolution, some say, is that "life" gets in the way!  Ah, Life!  What would we do with ourselves if we didn't have one??  Kids…well, that further complicates those resolutions.  But wait, you don't understand you see I have this really important thing to take care of and I really have to get it done… that is always the case and so the story goes.  So you place your health on the back burner because at the end of the day there are more pressing things to do than workout! Your health is not so pressing right now.  Taking Johnny to his game , getting that paper in on time or that place called work  demands  your attention and after the long day you're tired!  Fitness should be part of the routine.

When it comes right down to it fitness should be a priority since EVERYTHING else you have on your agenda dictates that the more fit you are the more energy you'll have and the easier it will be to function.  Time to clear your mind.  You need to devote some time to yourself.  Why not make it the gym time.  You have a responsibility to take care of yourself for the ones that love you.  You need to be around for them.  How can you do that if you don't take care of your body?

Life is hard, complicated and exhausting at times.  Finding the time to work out  is very difficult but it becomes harder when it's something you don't find pleasure in. So I respectfully  submit to you that you need to change your attitude towards fitness to be able to achieve your goals.  There are several  issues in the beginning that shouldn't stop you, but that you need to prepare for mentally.  You may feel like you have been working out for several months and you haven't seen the results.  I ask you to be patient with yourself  if this an issue.  Three major contributing factors will be addressed in this article. Since we have already started addressing the first one- patience,  I will add that the results will come but like everything else it takes time.  For instance, you pay your bills and you receive a statement telling you that you are caught up and have no balance, but with fitness you don't get that satisfaction so quickly.   Remember, if you aren't in good shape,  it probably took years of neglect, poor nutrition habits or both that got you in the shape you're in now so it's going to take some time to undo the damage.  BE PATIENT!  Fitness is like investments,  you have to be in for the long term to benefit.   If you're consistent you can expect you're gains to come over  time.

The second issue  is dealing with the Delayed Onset Muscle Soreness (D.O.M.S.)   Some people look forward to feeling this because it makes them feel like they actually did something.  Others consider soreness  a "problem".  This is often the reason some people want to work out but don't want to push themselves.  This may lead to frustration.  You have to be willing to commit yourself all the way or just don't waste anyone's time.  Yes when you work out hard there is a chemical by- product produced by the body  and it makes you stiff and sore.  Any time you introduce a certain stress to the working muscles one should expect soreness, but it shouldn't scare you away from training.  Eventually this gets minimized.  Your body adapts.  The trick is to introduce the stress in proper increments and not allow common soreness to be an obstacle to training. If you are doing the exercise as you are supposed to, in true correct form , this means you are getting fitter.  D.O.M.S. can also be minimized by post exercise stretching, eating a healthy balance meal and by taking baths–preferably in cold to lukewarm water with Epsom Salt.  Research proves that ice reduces inflammation to the muscle that is why you see football players and hockey players taking ice baths after games.  I'm not suggesting you jump into an ice tub but you can soak in the describe ways to help yourself.  Supplements also help you recover. There are several on the market  but you want to look for recovery supplements that deal specifically with lactic build up.  If you nothing else at least stretch!  In some cases, especially in the beginning it may not be a bad idea to take an anti-inflammatory.   If you are feeling pain that is an entire different ballgame.  Pain is your body telling you that something is not right  You may need to investigate the source of that pain and seek medical attention.  There is a big difference between  pain and D.O.M.S.  D.O.M.S is usually felt  a day or two afterwards and then goes away.  Pain will stay with you.  If you don't take preventive measures you can exacerbate the problem.  Nobody likes to feel uncomfortable and it's hard to imagine why you would want to partake in an activity that will make you feel so much discomfort  but you need to understand that it isn't always going to be that way.  The thing you should really focus on is how much greater you will feel  after you have worked out.  Mentally and physically.  You may always feel tired. With certain activities-that lack of desire to do anything physical is because you are so de-conditioned that you lack the motivation to be active.  The more you train the more energy you will have more of the time.  Mentally you should know you are a step closer to your goals. Your body releases endorphins , the same chemical your body releases upon sexual gratification.  The "feel good" chemical.  All good reasons to convince yourself to stay the course.  You do all of these things together and you will start to see a visual difference.  It is pretty awesome how one day you see yourself in the mirror and you have discovered a new body unmasking itself for the first time in a while.

The third issue is diet.  You cannot expect to get optimal results because you spent an entire hour or two working out!  Exercise alone will not cut it.  You may need to change the way you eat.  Balance your meals with protein, healthy fats and carbohydrates.  Limit starches and sugar .  Drink plenty of water because you need water to mobilize fats.  There are many diets out there but the two I suggest to become familiar with are The Paleo and The Zone.  You should record what you eat to see how your body is responding.  This way you can begin to learn which one would be good for you .  You may need to play around and find what works for you. Everybody is different.  What works for me may not necessarily work for you. The only way to really tell is if you have documented what you've eaten and the results you've achieved.  Also,  see how your body responds to what you have been ingesting.  You may need to tweak your intake of proteins, fats or carbs.  If you have been getting enough sleep, you're training, and eating healthy meals, but are storing too much bodyfat you may need to change something.  This will be easier to determine if you keep a diet journal.  A journal doesn't have to be kept "forever", but it should definitely be used in the beginning stages of a fitness program or whenever you decide to make a drastic change in training or nutrition.  For optimal fitness, diet and exercise go hand in hand like Frank Sinatra would sing in" Love and Marriage" – you can't have one without the other!

When you make your resolution, regardless of what it may be,  I hope you remain committed.  If fitness  just happens to be one of your resolutions  I hope you find this information helpful and you achieve your goals.  If you have been training and your new resolution is to be fitter  than before I wish you much success in all your endeavors.  Have a happy, healthy, prosperous, most fit year!

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