CROSSFIT SUFFOLK   ***  Forging Elite Fitness

SPARTAN PERFORMANCE   ***  Strength and Conditioning 


Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box




 Most Lifters Are Still Beginners  Agree or disagree with him, we enjoy commentary from strength coach, Mark Rippetoe.  "Rip" is interviewed for TNation.com!

Chris Spealler: On Competition and Training  One of our favorite CrossFit athletes ("Speal") interviewed by one of our favorite CrossFit coaches (Jon Gilson)!  The take home lesson from this interview is something you've heard before and it's common sense, but Speal drives the point home:  WORK ON YOUR WEAKNESSES! 

4 Responses

  1. arod

    Whats up george,
    did this one today, subbed 10 pullups for box jumps. I was feeling sick this morning, and this wod split me open like a fresh fish in gen. pop. 9 rounds, not sure what to make of my performance. stay on my brother.

  2. George

    “…split me open like a fresh fish in general population”….AWESOME!! I’m going to borrow this analogy giving you full credit, of course!
    9 rounds is very good although I’m not sure why you subbed pull-ups for box jumps. If it was to keep your legs “fresh” or because of a knee injury then you did the right thing.

  3. George

    If the problem persists you should find an Active Release Therapy (ART) practitioner. If you feel it during box jumps it’s probably your hip flexor. If you feel more toward the back I would have my Sacro-Iliac Joint checked. I’m no expert, but I’ve had issues with these two.

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