CROSSFIT SUFFOLK: Getting Humans Stronger Since 2008


CROSSFIT SUFFOLK: Getting Humans Stronger Since 2008

Workout of the Day
Front Squat/Back Squat: 4X 7/13 @ 65% (of max FS) – rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.
3 rounds for time of:

Run 400m
20 Pull-ups
20 OHS 95/65#

Post your scores to the Whiteboard.





Steve, Carol, Carly and Maria



Steve, Melissa K., Gil, Jen R., Rick and Britney.



The below articles were written by CrossFit Football founder, John Welbourn.  Many of you enjoy the fact that the training for athletic development that we engage in has the by-product of making you lose weight, “getting shredded” or leaning you out.  There are those, however, who wish to significantly increase their lean muscle mass.  The Power Athlete Bulking Protocol is for the latter.  Part 1 answers the question, “What should I eat?”  Part 2 answers the question, “How much should I eat?”  Parts 3 and 4 have not been published yet, but we”ll keep a look out!—-George

Power Athlete Bulking Protocol-Part 1

Power Athlete Bulking Protocol-Part 2

1 Response

  1. Kelly R

    Great articles George! Thanks for sharing. I am always asking questions about what to eat- when to eat- how much to eat- it’s a continuing learning experience for me.
    And I hope I can get there for the WOD tonight- if not then tomorrow. 🙂

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