CROSSFIT SUFFOLK   ***  Forging Elite Fitness

SPARTAN PERFORMANCE   ***  Strength and Conditioning


Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

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12 Steps To Kick Ass Hamstrings  by Steven Morris for TNation.com.  Good article…just don't hold the kettlebell like the guy in the photo.  His arms are too low bringing his elbows dangerously close to the "kettlebell arm-bar" position–not good unless you like your elbows hyperextended–we don't and we don't recommend it!

See Who Heated Things Up At The No Gi Pan Am  Several Spartan Performance/CrossFit Suffolk members participated in the 2010 No Gi Pan Am last Saturday:

Sean from D'Arce Brazilian Jiujitsu took 3rd place in the Brown Belt Ultra-Heavy Weight Division.

Eric from Vamos Brazilian Jiujitsu took first place in the Adult Men Purple Belt Heavy Weight Division.

Ronnie from D'Arce Brazilian Jiujitsu.

Chessa from Vamos Brazilian Jiujitsu took Second place in the Women's Blue/Purple Lightweight Division.

Yours truly (D'Arce BJJ) managed to take 2nd place in the Senior 2 Blue Belt Featherweight Division just by showing up…there was just two of us and I didn't win, but I left an impression….on the mat……with my head! Seriously, it was a good experience!


Chessa in action at the tournament!

 Chessa at Pan No gi
Photo by Dan Rod

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