CROSSFIT SUFFOLK   ***  Forging Elite Fitness

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Patrick helped train a newly commissioned Marine Lieutenant and he was given this awesome t-shirt!

Mike meets the Slosh Pipe for the first time!  A good time was had by all!

Retired NFL Guard Touts Paleo Diet  Another supporter of Paleo!  Not only is John Welbourn a retired pro football player, he's a crossfitter!  John founded CrossFit Football. 

"Drawing on 20 years of experience as an elite football player, Welbourn has designed a program that prepares athletes for the gridiron and the physical testing every player will encounter at some point. Being able to change direction quickly and immediately return to top speed are keys to high performance during common tests such as the short shuttle and three-cone drill, so CrossFit football involves a lot of lateral movement, jumping and sprinting."      -CrossFit Journal, October 11, 2009-

Re-tooling Your Training Strategy For 2010: 7 Essential Questions For Renewed Progress

Sandbag Chins  Lots you can do with a bag of sand: cleans, presses, etc., but Patrick did 10 minutes of Get-Ups while holding a 75lb. sandbag last night.  We're going to try to capture it on video in the future.

No Gym? Solution: Car Pushes and Parking Lot Sprints