CROSSFIT SUFFOLK  **  Forging Elite Fitness


1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

From the CrossFit.com website:

The substitute for rowing:

Do Sumo Deadlift High Pulls (see exercise page for demo):
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin–"shin to chin." 
1K row = 100 sdhp's



Mental Fatigue Can Affect Physical Endurance

On March 14th Vamos Brothers Brazilian Jiujitsu will be hosting one of the most talented BJJ competitors in the world today, Ruben Charles!  "Cobrinha" not only is a great competitor, but has the reputation for presenting an awesome seminar!  The seminar starts at 1pm.  The Vamos brothers can be reached at the following:  vamosjiujitsu@yahoo.com   631-241-1000

Ruben COBRINHA Charles 


On April 19th Vamos Brothers Brazilian Jiujitsu will be hosting the only North American Muay Thai fighter who gets invited to Thailand on a regular basis, to compete, Mehdi Porouskoui, for a seminar on applying Muay Thai for mixed martial arts and self-defense.

Mehdi Porouskoui interview from Realfighting.com

KB-ONE (Mehdi's website)


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